special)note)about)daily)calories

You(may(want(to(test(going(a(bit(lower(than(the(total(daily(calories(our(calculator(suggests(

and(this(is(7ine.(BUT(do(not(go(lower(than(this(total(for(longer(than(3(days(in(a(row(if(at(all.(

The(recommendation(given(by(the(calculator(should(7it(for(most(people,(however(we(all(have(a(

slightly(different(individual(need.(Use(the(daily(calorie(suggestion(given(by(the(calculator(as(

your(best(starting(point(and(be(strict(with(hitting(this(number(for(at(least(a(week,(then(assess(

how(it(worked.(If(you(feel(like(it(wasn't(enough(calories(adjust(up(by(200(calories(for(the(

following(week.(If(on(the(other(hand(it(felt(like(too(many(calories(adjust(down(by(200(calories(

for(the(following(week.(This(should(be(enough(of(an(adjustment(to(see(a(change(and(determine(

what(your(speci7ic(calorie(total(is.(For(most(people(the(recommendation(will(either(be(right(on(

or(within(200J300(calories(of(what(your(speci7ic(needs(will(be.(You(like(where(the(calorie(total(

is(but(want(to(get(a(bit(more(fat(loss(without(dropping(calories(you(can(add(cardio(to(your(

workout(routine.(In(general(I(would(test(adding(3J4(steady(state(low(intensity(cardio(sessions(

at(approx(45(mins(each(for(the(week.(This(should(be(enough(extra(calorie(burn(to(stimulate(

more(fat(loss(without(overstimulating(your(appetite.(Keep(in(mind(this(extra(cardio(will(only(

aid(in(fat(loss(if(you(don't(overcompensate(and(eat(more.(It(should(only(take(2J3(weeks(of(

testing(more(or(less(calories((approx(200(up(or(down(from(the(total(the(calculator(gives(you)(

and(1J2(weeks(of(added(cardio((3J4(45(min(steady(state(low(intensity(cardio(sessions)(to(nail(

down(your(weekly(routine(to(burn(fat(at(the(maximum(rate(your(body(and(lifestyle(will(allow.

Maximum4Possible4Weekly4Fat4Loss:

This4is4your4projected4maximum4possible4weekly4FAT4loss4that4you4can4achieve4without4 losing4lean4body4mass4or4affecting4other4body4tissues.4It’s4important4to4note4the4distinction4 between4FAT4loss4and4WEIGHT4loss.4You4can4easily4lose4more4WEIGHT4than4FAT4in4a4given4 week,4and4when4you4have4a4signieicant4amount4of4fat4to4lose4(in4excess4of420X30lbs)4you4can4 expect4to4lose4signieicantly4more4WEIGHT4per4week4than4the4projected4amount4of4FAT4this4

calculator4suggests.4This4is4because4as4we4lose4excess4fat4mass4we’ll4also4lose4excess4water.4 Once4you4start4approaching4your4ideal4weight4you4will4have4less4excess4water4to4lose4and4 your4total4weekly4WEIGHT4loss4will4start4coming4close4to4and4in4some4cases4will4match4your4 suggested4weekly4FAT4loss.

For4example4if4you4have450lbs4of4excess4fat4to4lose,4the4calculator4may4say4that4you4can4lose4 up4to44X5lbs4of4FAT4per4week,4but4you4may4eind4that4you4actually4lose47X8lbs4of4total4body4 WEIGHT4in4the4eirst4week4of4your4diet.4As4long4as4you4follow4the4calorie4totals4that4the4 calculator4has4given4you,4the4total4weight4loss4you4are4experiencing4will4be4a4mix4of4bodyfat4 and4excess4water,4but4it4will4not4be4a4loss4of4muscle4mass.

As4you4get4leaner4and4close4in4on4your4ideal4numbers4the4total4amount4of4weight4lost4per4 week4will4approach4the4projected4fat4loss4number4until4every4pound4you4lose4is4100%4fat.4 This4is4likely4only4to4happen4when4you4are4below415%4bodyfat.4

It4is4also4worth4noting4that4this4output4is4your4suggested4MAXIMUM4POSSIBLE4weekly4fat4 loss.4This4does4not4mean4that4you4are4guaranteed4to4hit4this4number4every4week.4It44means4if4 you4followed4everything4properly4this4is4the4maximum4fat4loss4you4could4expect4without4 affecting4your4lean4body4mass,4your4energy4in4the4gym4or4daily4routine,4and4without4having4 other4adverse4reactions4that4come4with4crash4dieting.4Always4remember4that4the4purpose4 of4this4calculator4and4the4C.O.R.E.4principles4is4to4optimize4the4process4of4fat4loss4while4 eliminating4the4possibility4of4a4crash4and4rebound4or4loss4of4muscle4mass.

In4other4words,4if4you’re4already4close4to4your4ideal4body4measurements4the4total4suggested4 maximum4weekly4fat4loss4will4be4a4relatively4small4number.4You4may4feel4tempted4to4force4it4 to4happen4faster4than4this4number4is4indicating…but4I4can4assure4you,4giving4in4to4this4 temptation4would4be4a4mistake.4

As4you4close4in4on4your4target4body4proportions4the4fat4loss4must4happen4slowly4if4you4want4 it4to4be4sustainable.4This4is4a4fact4you4will4have4to4accept4to4make4the4changes4stick.4A4lack4of4 patience4at4this4stage4of4the4game4will4cause4you4to4second4guess4yourself4and4attempt4all4 kinds4of4screwy4dieting4techniques.4Don’t4let4this4happen.4Instead,4accept4that4the4process4 slows4down4at4the4end,4but4appreciate4that4you4get4to4eat4more4calories4at4this4stage4so4it4 shouldn’t4feel4as4arduous.4

The4daily4calorie4total4is4set4based4on4your4current4bodyfat4levels4and4the4suggested4 maximum4possible4weekly4fat4loss4is4also4set4based4on4your4current4bodyfat4levels.4With4 that4said,4you4will4need4to4do4a4signieicant4amount4of4exercise4in4order4to4hit4your4maximum4 weekly4suggested4fat4loss.4You4cannot4simply4diet4off4all4of4the4fat4without4it4affecting4the4 rest4of4your4body,4your4energy4levels,4and4your4lean4body4mass.4This4means4that4you4have4 two4jobs4to4do:

First4job:4You4must4hit4the4calorie4totals4the4calculator4suggests4

Second4job:4You4should4be4adding4a4mix4of4resistance4training4and4cardio4exercise4to4 enhance4fat4loss4and4muscle4gaining4or4muscle4maintenance.4

If4you4have4a4signieicant4amount4of4fat4(more4than450X60lbs)4to4lose4the4suggested4possible4 fat4loss4will4likely4exceed4the4amount4you4can4actually4lose4unless4you4did45X74hours4of4 exercise4every4day.4This4doesn’t4mean4that4you4should4in4fact4exercise474hours4per4day,4it4 just4means4you4theoretically4could4without4losing4muscle4mass.44

On4the4other4hand,4when4you4are4getting4leaner4and4closer4to4your4golden4measurements4 (within42X34inches4on4the4waist)4you4will4notice4the4calculator4giving4you4a4calorie4total4that4

is4approaching4or4right4at4your4daily4energy4expenditure4maintenance4level.4You4will4also4 eind4that4your4weekly4maximum4possible4fat4loss4will4be4very4low4(after4all4anyone4who4is4 very4close4to4or4right4on4golden4numbers4theoretically4shouldn’t4have4much4fat4at4all4to4get4 rid4of).4At4this4level4you4will4have4to4rely4on4your4workouts4to4create4a4higher4proportion4of4 your4caloric4deeicit.

When4you’re4very4close4to4your4golden4numbers4you4cannot4simply4‘diet4off’4the4fat4

anymore4per4se.4In4order4to4feel4vigorous4in4the4gym,4maintain4and4build4muscle4mass,4and4 feel4energetic4throughout4the4rest4of4your4day4you4will4need4to4eat4up4to4maintenance4every4 day4and4use4strategic4weight4training4and4cardio4sessions4to4burn4the4remaining4fat4off.4This4 is4the4whole4point4of4the4reverse4taper4system4and4how4it4builds4a4sustainable4habit4and4 lifestyle.4

Possible4Daily4Water4Weight4Fluctuations:

This4output4will4change4based4on4how4much4bodyfat4you4are4carrying.4Simplest4way4to4 think4about4this4is4the4more4fat4you4have4the4more4water4you4have,4and4thus4the4greater4 your4daily4water4eluctuations4will4be.4As4you4get4leaner4your4water4eluctuations4will4likely4 shrink4to4a4smaller4range.4This4is4all4part4of4what4to4expect4as4you4tighten4up4and4lean4down4

your4body.4This4is4also4to4remind4you4that4towards4the4very4end4of4your4transformation4 your4weekly4possible4fat4loss4will4be4well4below4your4daily4water4eluctuations.4When4your4 projected4weekly4fat4loss4dips4below41lbs4per4week4it’s4likely4that4you4will4not4be4able4to4use4 the4scale4and4your4bodyweight4as4a4true4measure4of4progress4anymore.4At4this4point4you4 will4need4to4rely4on4the4mirror,4measurements,4and4how4your4clothes4eit4to4truly4assess4how4 much4you4are4progressing.4In4fact4at4the4very4end,4even4the4tape4measure4will4stop4moving4 and4you4will4only4have4the4look4in4the4mirror4to4assess4your4changes…but4the4einal4look4in4 the4mirror4is4what4we’re4all4after4anyway.4In4other4words,4when4you4get4to4the4point4that4 the4scale4and4the4tape4measure4are4not4moving4anymore4and4the4only4way4to4see4progress4is4 in4the4mirror…well4you’ve4arrived,4this4is4and4has4been4the4goal4all4along!4At4this4einal4stage4 of4‘mirror4changes’4you’re4reeining4the4work4of4art4that4is4your4body!

Longest4Suggested4Fasting4Period:

This4output4doesn’t4mean4that4you4must4fast4for4the4length4of4time4suggest4(or4that4you4 should4be4fasting4at4all4for4that4matter),4rather4it4is4here4to4show4you4what4you4COULD4do4if4 you4choose4to4fast.4As4you4may4have4guessed4the4more4fat4you4have4to4lose4the4longer4the4 fast4that4is4doable.4We4know4that4some4people4have4experimented4and4used4longer4fasts4of4 484and4up4to4724hours4with4great4success4during4the4initial4stages4of4a4big4weight4loss4 transformation.4Towards4the4end4of4a4transformation4when4there4is4much4less4fat4to4lose4 these4longer4fasts4become4impractical4and4the4calculator4will4adjust4this4recommendation4 as4your4inputs4change.4If4you4are4going4to4use4fasting4as4part4of4your4weight4loss4strategy4 this4output4will4suggest4how4long4your4fasts4can4be4without4adversely4affecting4your4results.4

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Login$to$your$cockpit$for$access$to$the$Software$Program4==>4Venus4Index4Reverse4 Taper4Diet4Programmer