The fastest way to look like you’ve toned muscle is to lose some pounds of fat. That’s because the closer you come to removing the lard that covers your butt, abs and thighs, the more defined every muscle becomes, making you look buff all over.

I’ve spent a lot of time helping patients lose that “last 10 pounds of flab”.  Using nutrition and exercise training methods I have shaped the bodies of athletes at all levels.

I help patients slash body fat—some down to single digit percentages. I love to sculpt muscles to help reduce cellulite.

Calculate Your Calories

When it comes to calories, I have a simple rule: I need to know the number of calories you burn a day. I do this with my Total Health System device. Once I know that number I can target your calorie intake. I’ll have you eat for your target body weight. Let’s say you weigh 175 pounds but would like to tip the scales at 150. You’ll adopt the calorie intake of a 150-pound woman or man.

The formula: I’ll teach you which exercises to perform for 1 – 3 hours a week, that’s 15-45 minutes a day depending on your schedule. I’ll even figure out your weight loss target date and suggest how many calories you should consume daily. You can divide those calories into however many meals you want—three, four, five, or six—as long as you don’t eat beyond your daily limit. You will not be hungry!

Eat by the Numbers

Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you’ll speed your results without feeling like you’re on a diet.

Protein is the raw material for muscle growth. It also helps extinguish your appetite and aids in fat loss.

The formula:Eat 1 gram for every pound of your target body weight. If you want to weigh 150 pounds, you’ll eat 150 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you’ll be eating from protein, multiply the number of grams by 4. In this case, that’s 600 calories.

The right dietary fat is good for your skin, brain, cell membranes, nervous system and helps replace bad fat, period. The right kind of fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.

The formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 150 pounds, that’d be 75 grams. And since 1 gram of fat has about 9 calories, that’s 675 calories from fat. This will be about 40 percent of your total calories.

I know carb-containing foods taste good. The right ones are rich in vitamins and minerals. So you don’t need to eliminate them altogether; you just need to make sure you don’t eat them in excess. I place a greater priority on protein and fat and leave the remainder of your calories for carbs.

The formula: Rather than calculating a formula here, I usually suggest a total of 75-100 grams of carbs for your allotted daily calories. Using the 150-pound example, that leaves you with 300 – 400 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram. We can divide your carb calories by four to determine how many grams of carbs you can eat.

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