What do we want?!?! TO LOSE FAT FAST!

When do we want it? NOW!

How do we get there? …..

The simple formula for weight loss success?

Burn more calories than you eat.

It’s more complicated than that, right? Well, what if it isn’t?

When you consider that 3500 calories = 1 pound and 1 pound of muscle takes up less space than 1 pound of fat, your daily basal metabolic rates and calorie consumption are the single most important thing in knowing how much to decrease daily calories for weight loss. Converting fat to muscle becomes the second most important thing to do to change your body from a fat storing machine to a fat burning machine. We will discuss more as we move on.

The BROX plan provides a game plan using intermittent fasting to lose fat fast and then to increase your overall health. Healthy living is an essential part of living a full life and we all want to enjoy our retirement years without having to worry about our health. Excessive weight is a problem not just from a physical stand point but it can also prevent us from leading a quality, healthy life.

Lucky for you, it’s never too late to start your weight loss and a healthy living journey! The BROX Plan is going to take you on a step by step journey. If you’ve had difficulty before losing your excess weight, if your fat just seems stubborn and doesn’t want to budge, the methods used in The BROX Plan are going to get you past that initial hurdle and get you on your weight loss track. First, we are going to shock and cleanse your body. Then, we are going to execute a plan that will help you lose fat fast. We’ll transition to making healthier food and activity choices so that when you have reached your weight goal, you can maintain your new body with the healthy habits you’ve made.

But first, we need to discuss intermittent fasting and our homeostatic drive, the invisible drive for normalcy in our bodies.

WEIGHT LOSS AND INTERMITTENT FASTING

Intermittent fasting is a lifestyle change for weight loss and overall prolonged health. It does not have any spiritual or religious undertones, it is simply a modified fast for the health benefits it provides. We all know that different methods of weight loss have surfaced and some have become more popular than others. Intermittent fasting has become one of the more popular models in recent years. It allows for regular and short-term fasts which helps us eat fewer calories and optimize the hormones associated with weight control. There are 3 main intermittent fasting methods. They are the 5:2 method, the 16/8 method, and the Eat-stop-Eat method. The BROX Plan will be utilizing the 5:2 and 16/8 methods.

The body stores excess energy, or calories, as body fat. Not taking in any food puts the human body to work as it tries to change body reserves to energy. These changes occur in the nervous system with changes in hormones. The metabolic changes that occur during intermittent fasting are:

• Decrease in insulin- lower levels of insulin help with the burning of fat.
• Increase in growth hormone- growth hormones helps with muscle gain which reduces fat. Intermittent fasting helps the increment in growth hormones which is very essential for weight loss.
• Increases production of Norepinephrine – the nervous system sends Norepinephrine to the fat cells which break them down into fatty acid and becomes free enough to use for energy.

Metabolism is the process that involves both the break down and synthesis of chemicals and molecules needed by the body. The Basal Metabolic Rate is the amount of energy per unit time that is necessary for the body to keep functioning properly. Some of the basic processes of the human body are breathing, blood temperature control, blood circulation, muscle contractions, cell growth and brain control functions among others. The total BMR accounts for about 70% of the daily calorie usage by humans. Factors, such as age, height, and even current weight influences your BMR. As you lose weight your BMR will actually decrease. That makes your BMR an important measure in your weight loss.

This is a Basal Metabolic Rate Calculator for weight and sex with an average age of 25 years and height of 5’9” for males and 5′ 4” for females used for this evaluation.

Table 1: Male with average height of 5ft 9 inches / Female with average height of 5ft 4 inches