Rapid but sustained weight loss

• 1 month, 1 stone, 1 concerted effort

Let’s find out what is necessary to achieve this. If we assume 30 days per month, then we need to lose about 5 pounds every 10 days (about 2 kg, or 15 pounds in 30 days, or 0.5 pounds per day, or more than 3 pounds per week).

I’m going to take an imaginary man and woman and put some numbers on them, showing you how to do it yourself if you’re different from my examples.

Assuming there are about 3,500 calories in a pound of fat, then you need to create a deficit of at least 11,500 calories each week if you want to lose those 3 pounds (3,500 x 14 pounds = 49,000 calories).

If we then break it down into each day, that’s a daily deficit of around 1600 calories.

Now, let’s find out how much energy it costs to continue living:

I will take 3 men and 3 women.

man 1

• 70kg -11° 0.3lb – 154.3lbs
• Energy calories (range) 1,918 – 3,036

man 2

• 80kg – 12° 8.4lb – 176.4lbs
• Energy calories (range) 2,038 – 3,226

man 3

• 90kg – 14° 2.4lb – 198.4lbs
• Energy calories (range) 2,158 – 3,416

woman 1

• 60kg – 9th 6.3lbs – 132.3lbs
• Energy calories (range) 1,598 – 2,531

woman 2

• 70kg -11° 0.3lb – 154.3lbs
• Energy calories (range) – 1,718 – 2,721

woman 3

• 80kg – 12° 8.4lb – 176.4lbs
• Energy calories (range) – 1,838 – 2,911

Notes: The ranges shown for daily caloric expenditure depend on activity level, from sedentary (think of an office worker who drives to work and gets little or no exercise) to very active (someone who has a job that involves several hours of manual labor per day). day, or exercises for more than 90 minutes at a high intensity/consistently high heart rate each day).

These imaginary figures are based on someone who is approximately 170cm tall, in their mid-30s, and are used for illustrative purposes only, the principles behind the practices here hold true, you just need to customize the practices to your situation. These are just estimates and will vary from person to person, to find out more accurately he needs to get his own starting figures. You can do this using the calculators found at caloriesperhour.com. Use the BMR and RMR calculations for a rough starting point, then use the practices here to modify the figures based on real-world results.

So you can see that for a 60kg woman, who is inactive or sedentary, this would basically mean not eating anything, for about a month!

For whom is this? However, the thing is that a 60kg woman doesn’t really need to lose 14lbs (about 6kg) or more than 10% of her body weight, so we’re not really serving this person. What we should be looking at is the higher end of the scale. That’s where big weight loss numbers really come in handy.

If, for example, we look at the 90 kg man, even a sedentary person could cut more than 1,000 calories from their daily intake, provided they do so with the right foods. I’ll get to that in a moment.

First, let’s take a brief look at the 3 factors that will make this massive calorie reduction possible.

1. intermittent fasting
2. Eat high protein, low fat, low carb.
3. Do only high intensity weights and very low intensity cardio.

Now let’s expand each of them so you can create your own plan.

1: intermittent fasting

Intermittent fasting (the Leangains version) is a simple approach to fueling the body. You divide the day into two phases, an eating phase and a non-eating phase. The feeding phase lasts about 8 hours, so the fasting phase lasts about 16 hours. This doesn’t mean you eat for the entire 8 hour block!

There are two key aspects of IF that make it work in your favor when it comes to massive weight loss.

1: Each day is physiologically divided into two distinct phases, each of which supports your fat loss goal. These two phases are an anabolic or tissue building phase and a fat burning or energy breakdown phase.

2: Using IF makes it much easier to cut calories than traditional diets.

I don’t need to go into more detail about the IF lifestyle, because you can read both posts on my website (address at the bottom, look under the intermittent fasting category for ‘Intermittent Fasting Guide and Results’ and ‘Training to Lose Weight’). fat’ ) that tell the whole story, suffice it to say that if you want your weight loss to be as painless and effective as possible, you should probably be doing some form of IF.

2: Eat high protein, low fat, low carb

In his excellent set of articles on designing a fat loss diet, Lyle MacDonald talks about setting things up from the ground up, rather than from the top. What what? Well, what we’ve done here is start with a weight loss goal, which is the top or end point, and then work backwards to figure out what we need to do. In those articles, Lyle takes a slightly different approach and finds out what he needs physiologically, and then puts those numbers on a diet, to see what comes out in the end. Here, we’re going to use part of that approach (establishing protein intake) to give you a starting point for determining his foods.

How much food do you need?

Or more specifically, how much protein should you consume at each meal? Well, we can give two answers to that question, the best answer is the one that makes you feel calmer. The quick answer is ‘many’. The most specific answer is resolved as follows; Start with a level of about 1g/lb of body weight and spread it out over your two to three meals, and then adjust for lean tissue and strength dips and hunger/satiety levels. So if you find your strength waning and your muscle leaving your body, you need to add more protein, and if you get hungry between meals or aren’t satisfied with a meal, add more protein!

What foods can I eat?

I’ve put together a list of foods that will work while you eat for massive fat loss. You can download it from my website, via the link at the bottom. One thing I constantly encounter is a complete lack of hunger and feelings of deprivation when on this type of diet, and this shouldn’t be surprising given the wide variety of foods on offer here. One thing you will notice is the complete lack of liquid foods/meal replacement powders/protein drinks. This is deliberate; they do not provide satiety or satisfaction, and do not offer much opportunity for long-term dietary adherence. As Martin Berkhan says, ‘don’t drink your calories’.

Why high protein, low fat, low carb?

A couple of reasons; 1, you want to keep calories as low as possible, as easily as possible. 2, Protein plus lots of bulky but low carb density foods provide the easiest way to feel full, satisfied and happy by cutting calories.

3: Do only high-intensity weights and very low-intensity cardio

Each of the three components in this weight loss plan is equally important, so you’d better find a way to include this part! Just ask yourself if missing out on a few simple exercises is worth jeopardizing your entire plan.

Why start with a statement like that?

Because it’s too easy for many people to go back to the old ways of ‘exercising to lose weight’.

What you NEED to do is heavy weights, with low repetitions and using as big movements as possible. Remember, heavy weights are totally individual specific, and the actual number/weight is irrelevant, the important thing is that you lift to YOUR ability and learn to lift fully to your ability. For those of you who have barely lifted weights before, that means learning what a max-effort lift feels like, AND expecting that max to increase rapidly as you learn to get more and more out of yourself.

The best thing about this program is that it is really simple. Take the following exercises and rotate them:

1. squats
2. Dumbbell press, bench press, or bodyweight dips
3. Shoulder press with dumbbells or barbell
4. Lat pulldown, pullup, seated or bent over barbell row/dumbbell row
5. Dead weight.

His rotation is simple: do 3 weeks of 5 sets of 4-6 reps (5×5 style routine) and then 3 weeks of 3 sets of 9-12 reps (3×10 style routine). Every time you hit the higher rep range, you increase the weight. Only after 10 to 14 weeks do you need to rest (but if you’ve already been exercising consistently for more than 12 weeks, you should take a full week off at this point, unless your goal is within 12 weeks of starting of your program, in which case, you’ll rest at the end of that!)

If you don’t know how to do these exercises, you can get instruction from a competent trainer (you can find out if they’re good at it by watching how they get you moving and concentrating on the exercises you’re learning, if they do). to do their exercises like the ones in the instructional videos, you can be sure they know what they’re doing), or you can watch the plethora of videos on YouTube and discover your own way.