It’s very easy to get drawn in to the same routine day in, day out with your desk job gaining more belly fat by the day, however there is a way to lose that unwanted tire around your midsection and get back in shape.
I have heard of many people myself included suffering from a condition called PCRRS (Post College Rat Race Syndrome), this is a fairly recent diagnosis by doctors in which patients suffer recurring nightmares in which regularly active people slip on there routines missing workouts etc. due to day to day life at a boring office, and when they do finally get to the gym even lifting a 25pound dumbbell is very difficult.
Many people let society and day to day life gradually wear them down, becoming complacent, accepting their fate/place in life. However if you are reading this you are willing to fight back and not accept this fate, hopefully you have realized that more can be done and should be done, you are looking to fight for your health and the battle begins today…..
It’s time to get your former fit life back, it’s time to take control and look in the mirror and say to yourself that you can!.
Once you have found your determination and willpower you are ready to proceed. Once you have made good progress you can begin to tweak your diet and workout program and diet to achieve more specific goals.
The rules of this are that you can eat whatever you want, that’s right you can have whatever you want, but bear in mind that you have to stick to the calorie requirements for each day, so if you eat a big burger meal from your local fast food joint and go over your calorie limit then tough, that’s it for the day, so be mindful of what you eat.
Your BMR (Basal metabolic rate) will determine how many calories you can have each day to survive, this formula does not factor in daily activities but we will come to that in just a moment.
BMR for men – 66+ (6.3 x weight in pounds)+(12.9 x height in inches) – (6.8 x age in years).
BMR for women – 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).
To work out what your maintenance calorie level is you multiply your BMR from above with your activity level calculation below. It’s just one simple calculation after you have done the above groundwork.
Sedentary (little to no exercise all week, desk job) – BMR X 1.2
Lightly active (light exercise 1-2 days per week) – BMR X 1.375
Moderately active (Moderate level of exercise 3-5 days per week) – BMR X 1.55
Very active (Hard exercise 6-7 days per week) – BMR X 1.725
Extremely active (Hard daily exercise, physical job or twice daily workout) BMR X 1.9
This is what you need to maintain your current weight but we are trying to lose here so to do this effectively you need to cut 500 calories every day off your required amount, so if you require 2,500 to maintain it will now be 2,000.
Alongside the cut down eating you need to also workout three times per week, before you start saying you can’t spare three hours per week, what about all those times spent sat in front of the tv or watching daft videos on Youtube.
Going to the gym three times a week will be your first step to getting back into shape and will motivate you to continue, You’ll soon see your feet as opposed to your belly if you stick with it.
You will be training three times per week, the initial 6 weeks of training will be a starting strength and hypertrophy program for neuromuscular development and increased work capacity.
Monday: Chest, back, legs and abs.
Wednesday: Shoulders, arms, abs and 15 mins of HiiT cardio.
Friday: Chest, back, legs and abs.
Monday: Back, shoulders, legs and abs.
Wednesday: Chest, arms, abs and 15 mins of HiiT cardio.
Friday: Back, shoulders, legs and abs.
For each muscle group up there you will perform 5 sets of compound movements and 5 sets of isolation movements of your choice, that makes two movements per body part. Do each set for 8 to 12 reps, first two sets should be done with light weights to warm up, work to failure for at least 8 reps on the last 3 sets.
It’s easy to procrastinate and dream of things but stop that habit and start doing, lose that unwanted belly fat and start getting a healthier life. Please feel free to comment below.
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