April 2001

The question-of-the-month for April comes from a 'John Doe' in Wausau, Wisconsin who wants to know the quickest way to lose body fat.  His question is:

Dear Mike:

What is the quickest and the easiest way to lose your fat? 

Dear 'John Doe':

Thanks for your question.  I usually don't answer questions from people who fail to provide their name, but this subject is a popular one, especially with summer right around the corner, so I thought I'd make an exception. 

Below I have outlined an 8-week sample program that addresses both diet and cardio.  In addition to your regular weight training sessions, this 8-week program will help you achieve a lower body fat level and look great this summer. 

Diet

Diet note: No food 2 hours before bed.  Also, drink .68 ounces of water per lb. of bodyweight (example: 175 lbs. = 110 oz. water).

Cardio note:  Do a.m. cardio before eating first meal and do p.m. cardio at least 1 1/2 hours after last meal.  Try to maintain a heart rate of 220 - age x .65 - .75 (example: 30-year old male would want to keep their heart rate at 123-142 beats per minute while doing cardio).

This program is based on a 175 lb., 30-year old male who has 8-12 lbs. to lose and is in good general health.  

Remember, this is an intense 8-week fat-burning cycle.  It is not designed for a beginner, but someone who has been training and feels like it is time to 'cut up' and see what things look like under that winter layer of fat!

As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.