The ultimate fat loss guide
In this post, we are going to discuss a very powerful way to approach fat loss. This is a no BS guide to shed fat fast – as the title would suggest. The overall goal here is not to promote any products that advertise how to get lean or ripped. The simple truth to losing weight and keeping it off is a change in lifestyle. No training regiment can outperform a shitty diet. The true change in lifestyle is a lifelong commitment to yourself and your health. Rapid weight loss with reverting back to your previous lifestyle will result in gaining the weight back on and it also takes a toll on you mentally.
WHAT IT TAKES
Fat loss is a very simple thing that is overly complicated by others. The over complications come from advertising agencies, fitness models, unrealistic expectations and the fact that it takes a complete lifestyle change to maintain.
The secret truth to fat loss is so very simple – Burn more calories than you consume. BANG! So very simple but so very true.
When I say burning calories it does not mean running for an hour on the treadmill after you just ate 7 slices of pizza. Nor does it mean to eat nothing but salads all day. You can lose weight eating pop tarts and not exercise but I strongly advise against it.
I will post in greater detail my struggles with weight and my journey to living a fit life in greater detail in later post. The short version is I got tired of being out of shape. I have never been ashamed of who am but I have also never been proud of my physique either. I know this approach works because I am an everyday joe like you reading this now and it worked wonders for me. These two photos were taken with literally no exercise involved.
PSYCHOLOGY AND MOTIVATION
Your commitment to your new you and ready to take the emotional and mentally grueling process of losing weight. Remember this is going to be more of a mental challenge than a physical one. Results will come fast and they will be motivating. It’s crucial not to lose sight of your end goals.
When you start seeing results it will motivate you to keep pushing but it is absolutely imperative that you stick to your diet for at least 60 straight days solid. NO CHEAT MEALS. Cheat meals and snacks in this initial time period will be cheating yourself. Your biggest ally and enemy is YOU.
When I started I focused exclusively on diet. This strategic approach was for one very simple reason. I did not want to be famished and exhausted all at once. I set myself up for success knowing that if I hit the gym and reduce my caloric intake I would fail. Does this apply to you? Perhaps not.
Diet is 80-90 percent of any training regiment and is the foundation of your healthy lifestyle. Anyone telling you that you can eat whatever you want in whatever amounts you want as long as you do XYZ is full of shit.
HOW I DID IT
Whenever you transform your body in a seemingly short period of time you will notice everyone wants advice. Honestly, you won’t notice yourself until you hear “Hey you lost a lot of weight how did you do it” from absolutely everyone. At first, it feels good then after awhile, it gets annoying. My diet is not as strict now as I am actively trying to get a little bigger but my first 5 months I did not deviate from my diet.
I did Keto and intermittent fasting.
WHAT IS KETO?
The ketogenic diet a.k.a “keto”, is a low carb diet that places priority on fat intake along with moderate protein intake. There are a number of variations of the keto diet that can be found online but I did basic keto.
My macronutrient set up as follows; 75% fat, 20% protein, and 5% carbohydrate.
The whole idea behind keto is reducing your carbohydrate intake and forcing your body to enter ketosis – a metabolic process stimulated when carbs are severely restricted. This shifts your body from running on glucose fueled by sugars and carbs to a fat fuel that generates ketones. Once your body is running on ketones instead of carbs you will burn fat all day long. This is why being strict on diet for the first 60-90 days is super important. The benefits of being in ketosis happen after you get there and stay there for a period of time. One Big Mac during this process will destroy weeks of work and take days to get back into ketosis.
BENEFITS OF KETO
I know it sucks to give up pizza and ice cream! TBH I never craved ice cream so much until I did Keto. Looking at the benefits Keto provides it is definitely worth it in the long run.
- Enhanced weight loss
- Increased fat oxidation
- Improved insulin sensitivity
- Decreased blood sugar
- Helps lower ALC
- Improves HDL (good) Cholesterol
- Increased satiety
- Improved Body Mass Index (BMI)
WHAT IS INTERMITTENT FASTING?
This is the process of eating all your daily meals in a smaller window of time and keeping your body in a fasted state longer.
Wake up at 7 AM.
Fast 7 am to 2 PM.
Between 2 PM pm and 8 PM eat all your daily meals.
Goto bed at 10 PM.
Obviously, you can adjust the hours to fit your schedule and widen the gaps a smidgeon. Assuming this schedule your body would remain in a fasted state form the time you go to bed (10 PM) until you have your first meal at 2 PM the next day.
This allows for maximum fat burning. In ketosis, the body is already using fat as its preferred fuel source – both the fat you eat and the fat you store. Combined with intermittent fasting the efficiency with which your body burns fat is increased. In a nutshell, the longer you’re in a fasted state the greater the amount of fat you will burn than if not in ketosis.
Combining Keto and Intermittent fasting is not a simple thing to do as it takes much discipline, but if you can stick to it for 60-90 days then you will have no trouble doubling it once you see your results.
SUGGESTIONS AND PERSONAL EXPERIENCE.
Ok, this may seem like a lot but hear me out. The goal was not to make it hard so I did not add the intermittent fasting in for the first couple months. Once you dial your diet in you can add it in for the maximum effect or coast on keto. Keto will get you there in the end.
I highly recommend for the first month doing Atkins 20 plan. The Atkins diet is basically a variation of the keto diet. In Atkins instead of counting macronutrients you focus on being under 20-40 net carbs depending on the plan you are on. Infomation on the Atkins plan can be found on their website and app in the Apple App store or Google Play store.
They have nice microwave dinners that are great for portion control. Staying under 20 net carbs with Atkins is easier than going full keto and a good start to your weight loss journey. With the products they sell for consumption it is very easy to set up a diet plan and get your body used to a reduced caloric value.
I work out seven days a week. WOA that’s a lot. Well after I lost about 50 lbs dieting I decided to start working out. Motivation comes in waves but habits die hard. I made my work out a habit rather than a one-off event. Working out is part of my daily routine and I rarely miss a day. I want to stress for this weight loss plan to work in my guide here no exercise is actually needed. I work out because I want to build more muscle. There are many works out regiments you can find on your phone or on google for free by doing a little research. I recommend for both, males and females, lifting weights over a shit load of cardio every day of the week! Once you start your work out regiment check out this awesome article on the keto and weight training.
I have never found anything else that works for me. Now everyone is different so this may not apply to everyone. The key to dieting is finding a diet you can live with and stick to. Don’t set yourself up for failure by taking on to much at once. Start small and build. Make progress. Nothing is more defeating than dieting all week, cheating on your diet and having no progress at all. Progress will multiply into more progress and you will make gains toward your goal. Below are some links that will help you on your way!