With Captain Marvel still in theaters and Avengers: Endgame the next month many of us get inspired to workout and get in better shape. We get so inspired by the physique of the actors and we would love to look like them, to be able to do some of the stuff they do but the problem is that most workout programs on the internet, tv or magazines are not design to get us in a superhero physique, they are based on aerobics and bodybuilding and the type of physique you get may not be the one you are looking for.
We decided to create a fat loss program to help you get in amazing shape, we need to work hard and work smart, we need to do the right things according to our goal, everything we do in and outside the gym has an impact on our results and everything needs to be focused on achieving the physique of a superhero.
This fat loss program is based on developing the habits you need for each of the 5 principles of fitness so that you can sustain your results. The program is simple and effective but it is though you need to put the time and effort needed, it´s not enough to just show up, you need to show up and train hard, all effort is worth it.
Sustainable weight loss is based on good healthy habits, if you develop the habits you need while following this program you´ll be able to maintain your results effortless and when you see results you may get motivated to continue the journey and set another fitness goal.
I can´t tell you how much weight you´ll lose in the next 4 to 5 weeks or in one week, this depends of so many factors like your gender, age, your actual weight, your actual lifestyle, how committed you are to the program, and some more. The more weight you have to lose, the more time it will take to get to your desired weight but don´t get discourage you´ll see results in the first weeks that will keep you motivated.
We can all get an amazing physique and sustain it, we can all be more athletic and get a superhero physique we won´t look exactly as our favorite superhero, our genetics play an important role on our end result but the results can be great.
If we want to look like a superhero we need to create the right program that´s going to give us those results and train as hard as we need to. In this program we give you everything you need you can just follow the program exactly as it is here but we all have different schedules so you can take this program as a guide and adjust it as you need.
In this program nutrition is key, since we want the best results we need to use all the tool we can and give our 100%. Here you´ll be eliminating all unhealthy foods, this means junk, processed and fast food are out. No sweets, candies, chocolate, donuts, cakes, fries, soda, cereals, etc. I know this is hard but I also know you can do this, you won´t be eliminating those foods for the rest of your life, if you want to get amazing results you need to make some sacrifices for a period of time.
All your meals will include only real, fresh ingredients, the macronutrient ratios will go according to the type of diet you prefer, if you like a more balanced diet between carbs, proteins and fats go with it, if you prefer a low carb or ketogenic diet do it, choose some items from the food list.
I don´t consider counting calories to be the best option for any fitness goal, since our body needs nutrients to function, recover and grow it is better to focus on setting macronutrient ratios, we share with you some numbers and formulas below you can use to set your macro ratios for this program:
Balanced nutrition guide
PROTEINS – 1.5 grams per pound of bodyweight
FATS – 0.5 grams per pound of bodyweight
CARBOHYDRATES – 0.5 grams per pound of bodyweight
Just take your bodyweight in pounds and multiply if by each of the macros, for example for someone who weights 132 pounds (that´s my current weight):
Protein 132 x 1.5 = 198 grams
Fats 132 x 0.5 = 66 grams
Carbohydrates 132 x 0.5 = 66 grams
If we focus on setting macronutrient ratios the total calories will fall into place, we can take the numbers from the example above to get calories, we just multiply the results by the calories per gram for each macronutrient:
Protein 198 x 4 = 792 calories
Fats 66 x 9 = 594 calories
Carbohydrates 66 x 4 = 264 calories
Total calories = 1650 calories per day
Take this numbers as a guide, do the adjustments you need according to how you feel and the results you are getting.
Ketogenic nutrition guide
Ketogenic diets are an amazing tool to get lean and to improve health, they have so many benefits and some of you follow this diets so if you are one of those you can stick with it. If you are new to this diets and new to training I don´t recommend you try keto while following this program for the first time, the first weeks when you start keto you´ll get “the keto flu” which are different symptoms you get from your body getting read of all carbohydrates and junk which can be though to manage and it the program there will be some stuff going on emotionally so there´s no need to make it harder.
Ketogenic diets are high in fat, moderate in protein and low in carbohydrates, there´s not exact numbers for each macro but considering fats around 70% of your diet, proteins 20% and carbohydrates 10% is a good place to start.
FATS – 70%
PROTEINS – 20%
CARBOHYDRATES – 10%
From there you can make the adjustments you need. It´s necessary that you have an idea of the amount of food you eat so the first days you´ll need to read the labels and do the math to know how much you are eating, you won´t be doing this for the rest of your life, and don´t get stressed if you can´t be exact and perfect with everything, looking for perfection will only stress you more.
There are so many foods left so we´ll be adding them every time we find out one missing. To cook you can use herbs, seasoning and condiments.
One tool I love to use for nutrition is intermittent fasting, the overall health benefits are amazing and it makes fat loss easier. Intermittent fasting has been around for so many years by ancient civilizations to treat and prevent some diseases and also for spirituality, we´re not going to go deep here with too much information, what you need to know is that intermittent fasting is healthy it can improve your physical and mental health and it will make your fat loss easier.
We´ve talk about two different nutrition programs one being a more balanced diet with proteins, fats and carbohydrates and one more like a ketogenic diet higher in fats, moderate protein and low in carbohydrates, this two diets tell us what to eat while intermittent fasting tell us when to eat it is an eating schedule where you get all your meals in a limit period of time.
To keep it simple if you´re having 3 meals and 2 snacks in between or 5 small meals you´re going to have 2 or 3 meals without snacks. Having 2 meals a day is the best option, most people prefer to skip breakfast and have lunch and dinner the goal is that you have lunch and dinner in an 8 hour period and fast for 16 hours, in those 16 hours you´re not going to have food, you can have water, coffee or tea.
If you want to have 3 meals you can have breakfast, lunch and dinner in this case the 8 hour time for eating won´t apply which is totally fine just skip all snacks in between. Once you set your macro ratios according to the formulas we saw before you need to divide those numbers in 2 or 3 meals according to the number of meals you´re having per day.
Training is what´s going to give you the physique you are looking for, if you don´t exercise you will lose weight but you´ll look skinny which is not what we´re looking for.
We´ll be working out 5 to 7 days per week around 45 to 60 minutes per day. 5 days we´ll be doing resistance training focusing on strength and hypertrophy to maintain muscle and you´ll also be doing cardio to help us lose fat faster. From those 5 resistance training days 2 of them, Saturday and Sunday will be for strength and we´ll be working with heavier weights and low reps, around 5 reps. The other 3 days, Monday, Tuesday and Wednesday we´ll be for hypertrophy and we´ll be working with lighter weight and more reps, around 10 to 12 reps.
We´ll be working with heavy weight for low reps so you need to be really careful and not let your ego get in the way or you can get injured.
If you want to increase your results and you have time to workout 90 minutes you can do 45 minutes of cardio every day so on Monday and Friday you´ll be doing 45 minutes of cardio and on Tuesday, Wednesday, Thursday, Saturday and Sunday you´ll be doing the resistance workouts of each day which last around 45 minutes plus 45 minutes of cardio which is a total of 90 minutes those 5 days.
Nowadays most of us don´t prioritize sleep but if you want to get the best results you need to give it the importance it deserves. Try to get 8 hours of good quality sleep every night, our body needs to recover after the workouts and most of that recovery is done while we sleep, if we don´t get enough good quality sleep and the body is not recovered from the workouts we won´t be as focused as we need in the gym and we can get injured, we won´t have energy, it´ll be harder to stick with the diet.
Lack of sleep gets out of balance all systems, hormones and functions in our body, the internal clock of our body gets out of rhythm and this impacts negatively not only our results but our health. If you can´t get 8 hours of sleep every night you can get amazing results with 6 hours of sleep every night as long as those 6 hours of good quality and if the other 4 principles of fitness are in place.
What you can do to make sure those 6 hours are as great as possible is to develop a sleeping schedule which means to go to sleep at the same time every night and wake up at the same time every day. 60 minutes before you go to sleep turn off all lights, this include light bulbs, tv, computer, laptop, tablet, ipad, cell phone, etc. If you can´t do it 60 minutes try 30 minutes before going to bed, this will help your body know that is time to sleep and it will start producing melatonin.
When you are in bed, the last 10 to 15 minutes before you fall asleep focus on something you are really grateful for and really feel the emotion of gratitude in your heart, once you feel the emotion think and imagine yourself already having the physique you want while you keep the emotion of gratitude.
Stress is also highly important, stress increase cortisol and it can block your fat loss. Stress keeps our body in the “fight or flight” response, it keep us alert to survive dangerous situations, when we´re in this state our body uses all the energy to keep us awake and survive so there´s no energy and time to recover, grow and heal. We spend most of our day in this state which stops our body from losing fat and from recovering.
We need to keep stress low and we can do that by avoiding negative situations, negative environment and negative people. You may know someone who spend most of the time blaming, complaining and criticizing, if you can avoid those people do it. You have a big goal to focus on which is to get in amazing shape so you can´t be wasting time listening to those comments.
In the next section which is Mindset we´ll talk about breathing techniques which are a great tool to lower stress apart from avoiding and keeping negativity out of your life.
Getting the right mindset is key for your results, realizing and accepting that it takes time to get in shape specially if you want to sustain the results is the first step. It can take you 4 to 6 weeks to get to your desired weight but it can take you 6 to 8 months. Do not get discourage, you´ll start seeing results the first weeks that will keep you motivated.
Since we got inspired by superheroes and our goal is to get in the best shape possible as fast as possible the program is hard. You need to be really committed and focus
Things get harder when we´re not living a healthy lifestyle, we need to make some changes in order to develop the right habits and that means that we need to make different choices which takes us out of our comfort zone and this go against what our mind wants. Our mind wants us to stay as comfortable as possible, it likes routines, habits and systems where it doesn´t have to think and work that much to do them, when we want to develop new habits we need to make different choices and this takes effort, time and work so our mind comes with so many different excuses to avoid the work.
Do not pay attention to those excuses, do what you need to do and see what you are capable of, do not let your mind play tricks with you and don´t believe the excuses and reasons why you can´t achieve something.
In the sleep section we talk about turning off light and electronic devices at least 30 minutes before you go to sleep, you can take those 30 minutes to do some breathing exercises that will help you reduce stress, focus on your goal and sleep better.
There are many breathing techniques but to keep it simple just close your eyes and take a deep breath, then slowly release it, breathe in and breathe out slowly, focus on breathing from your diaphragm. When breathing slowly you´ll feel how your heart rate slows, your body and muscles start to relax and your mind starts to calm down. Just breathing deeply and slowly reduces stress and helps you fall asleep faster, once you do this for a couple of minutes think of something you are grateful and feel the emotions of gratitude deeply in your heart, once you feel grateful create an image of yourself already having the physique you want, keep that image in your mind while feeling gratitude at the same time.
Last thing I will say is to stick to the program, we´re all looking for fast results but that´s impossible, it took us time to be where we are at now, it will take some time to achieve our goal, I know that we all want to see some results that keep us motivated and you´ll see those results but not in one day, stick to the program for 5 or 6 weeks and you´ll be amazed, if you keep changing programs every week you´ll never make progress, you´ll never see results and you´ll keep failing time and time again.
Some of the most important keys to achieve anything is patience, discipline and consistency so stay with the program long enough to see results and to get to your goal. In some weeks you´ll be able to feel and see some progress, the best way to measure your progress is by how the clothes fit and the mirror, the scale is not the best option because it only considers total weight and not body composition.
Here you have a complete program to lose fat and start working on getting that superhero physique, this can be the beginning of your fitness journey, you can use this program whenever you want to get lean and lose some fat. We created another program also inspired in Captain Marvel and Avengers Endgame to help you gain muscle.
Now you need to put in the time and effort, you need to work hard and smart, if you follow the program you´ll be working smart but the hard work depends of you. We are capable of achieving great things but our biggest limit is our mindset, don´t let any limiting belief, fear, doubt or excuse keep you where you are. There´s nothing to fear and nothing to lose, getting in amazing shape is just the beginning.
Follow the program and share your results, if there´s anything else I can do for you, is there something else I can help you or something you want to know leave your comments and questions below, you can also find me on Twitter, Facebook and Instagram.