Law #3 - Choose How Fast You Want To Lose Your Fat; based on how much you can exercise



Take your FFBM and use Table 3 below and decide how fast you want to lose the fat, based on how much time you have to exercise each day:

(1) 0 minutes (shame on you – tell me you don't watch television).



(2) 22.5 minutes/day (one 45 minute session every other day, or .5 sessions per day);

(3) 45 minutes/day (1/day);

(4) 60 minutes/day (1.5/day – counts as 1.5 because one cardio session comes right after lifting weights...more on that later);

(5) 90 minutes/day (2/day); or

(6) 105 minutes/day (2.5/day – counts as 2.5 because one cardio session comes right after lifting weights...more on that later).

Table 3 below displays the total calorie burn of the day. The total calorie burn would be BMR + 1/10 BMR activity + 1/5 BMR thermal effect + 1/5 BMR metabolic rise from extra activities + 1/10 BMR metabolic rise from exercise + whatever exercise you decide to do.  

Example for 45 minutes

You have a FFBM of 228.75 pounds and a BMR of 3050. So you would burn: 3050 (BMR) + 305 (activity) + 610 (thermal effect)  + 610 (metabolic rise from "extra activities" listed in Law 2) + 305 (extra metabolic rise from exercise) + 610 (if 45 minutes of exercise are done) = 5490 calories. Total calorie deficit for “low carb” days is 5490 – 3355 = 2135 calories/day. Total calorie deficit for low fat days is 5490 – 3660 = 1830 calories/day. Total calorie surplus for the “cheat day” is 4880 – 5185 = 305 calories (1/5 BMR from extra activities isn't counted on cheat day because these practices aren't utilized). The table below shows "Loss" in various columns, which is the amount of pounds of fat that you'll lose in a week. Since exercising for 45 minutes per day equals 1 exercise session per day, you'll lose 3.66 pounds of pure fat per week.  


Table 3