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RyanPhillips
New member
Hey!
Over the past few months I've gained a TON valuable stuff from the EliteFitness forum.. So I thought I'd just share with you guys one of my biggest secrets ever which happens to be one of the most frequently asked questions in the diet world..
How can I lose fat in the fastest and easiest way possible?
This is a step-by-step blueprint I used to drop 17lb, 3.6% body fat and 9 inches in 25 days, whilst eating juicy burgers, ice cream and food most other dieters only DREAM about. (and this is WITHOUT any bogus fad diets that don't work long term) this is based on solid, scientific knowledge.
The cool thing is, ANYBODY can do this, but I definitely recommend sticking to the script closely.
I'm going to answer this question in 7 daily posts. Since the information is going to be so detailed I can't offer it all in one day so I'm going to spread it out over 7.
Let's begin.
Oh, and by the way.. if anyone on here wants to see proof either of me or any of my clients you just need to ask and I will post up pics so you can see.
Now.. First things First.
#1 You Have To Set Yourself Up For Success
The only way to set you up for success is through tracking and I have to stress this stage is so important!
Its great to look back on how far you have come and see your results, and with the blueprint I am mapping out in these posts you will see small successes daily and big successes weekly. Even after 5 days you will look back and think WOW. This I can guarantee!
Seeing the small successes every day is also very good to keep you motivated, I know it helped me a lot. My personal goal was as long as I wasn't gaining something each day (weight or body fat %) I was on the road to success and the body I wanted. It turned out before the first 30 days I lost 17Lb, 3.6% body fat and a total of 9 inches.
I read somewhere that consistent tracking even if you have no knowledge of fat loss or exercise will often beat advice from world class trainers. Now I'm not sure if that is true, but one thing I do know is that its a MASSIVE help!
Today I will show you the first step to lose 20lb in 30 days, which I have to say is surprisingly easy.
And make sure you take action as you read through these posts or you'll find yourself a few weeks down the road and you still would have taken no action. If you have any troubles reply on this thread and Ill be happy to respond
20lb Goal
I suggest everyone should start with a 20lb goal. 20Lb will make you look, and feel like a new person. Remember the goal is a 20lb change in appearance. It could be losing 20Lb of fat or a mix e.g. losing 15Lb of fat and gaining 5Lb of muscle.
I know 20Lb sounds like a lot to lose but don’t worry; this goal is very, very achievable within 30 days and it doesn't involve eating one cracker a day, you will be able to eat as much as you want.
Tools
Most people use one tool when trying to lose weight.. scales.
Scales are ok, I use them and I recommend you use them too, but tracking weight isn't the only thing we should focus on, some weeks you wont lose as much weight but you will be losing fat (which is the important thing).
Because our goal is a better ratio of body composition, we will also be using circumference measurements and body fat percentage measurements. In total we want to keep track of 3 things:
Personally I recommend keeping track of weight and body fat % every day, and circumference measurements every week. That’s how I keep track of my progress.
Actions
Measure your circumference measurements with a tape measure
Add these numbers to get your total inches. The total inches are what we will track each week.
Find Out Your Body Fat Percentage
There are many ways to measure body fat, I’m going to recommend two, these two are the cheapest and most convenient. Remember you don’t have to get it perfect, just get started. I recommend Bio-impedance scales (which I use) or Calipers.
Take Digital Photos Of Yourself
Take digital photos of yourself from the front and the side, wear underwear or a bathing suit. This will be used as leverage to help you take action and so you can look back on it and see the progress your making.
**DON'T miss this step.. if you do you'll regret it**
Invite Someone Along For The Ride
One of the things that helped me was one of my friends was doing the diet with me. We helped each other with different recipes, compared what we lost each day and what inches we lost each week. We even compared how much we put on on our cheat day.
Get at least one of your friends / family members to do this with you or a fellow member of this forum and it helps a lot; you can even engage in a friendly competition using total inches lost per week or body fat percentage.
All of the above tasks take about 5 minutes! If you don’t have the scales or the tape measure, order them. Just remember to take action, it doesn't take long.
Finally were going to change our shopping list.
The shopping list provided below is to get you started losing body fat from tomorrow! It is very brief, remember we want to take small action, the full list of food we're going to eat will be in day #2 tomorrow, (the quick explanation is your brain releases either a fat burning hormone or a fat storage hormone triggered by what food you eat, I will explain this in DETAIL tomorrow) for now get the following things..
Shopping List
Just pick 1 or 2 out of the following 3 categories:
For example a typical day I will eat
Tomorrow I will tell you the 5 rules you have to follow to lose fat, exactly what I ate to lose over a stone in 25 days (whilst eating like a pig one day a week) and the little known tips I use that literally make the difference between failing and success with any diet.
PS A small change that makes a MASSIVE difference is eating breakfast within 30 minutes of waking and eating at least 30g of protein.
If the only thing you change in your diet is this you will notice a difference. I recommend 2 eggs for breakfast or if I have work / training in the morning and I don't have time to cook eggs I have a 30g Protein Shake. Its tastes nice and is quick and convenient. This increases your resting metabolism (how well you burn fat) by 20%!
Over the past few months I've gained a TON valuable stuff from the EliteFitness forum.. So I thought I'd just share with you guys one of my biggest secrets ever which happens to be one of the most frequently asked questions in the diet world..
How can I lose fat in the fastest and easiest way possible?
This is a step-by-step blueprint I used to drop 17lb, 3.6% body fat and 9 inches in 25 days, whilst eating juicy burgers, ice cream and food most other dieters only DREAM about. (and this is WITHOUT any bogus fad diets that don't work long term) this is based on solid, scientific knowledge.
The cool thing is, ANYBODY can do this, but I definitely recommend sticking to the script closely.
I'm going to answer this question in 7 daily posts. Since the information is going to be so detailed I can't offer it all in one day so I'm going to spread it out over 7.
Let's begin.
Oh, and by the way.. if anyone on here wants to see proof either of me or any of my clients you just need to ask and I will post up pics so you can see.
Now.. First things First.
#1 You Have To Set Yourself Up For Success
The only way to set you up for success is through tracking and I have to stress this stage is so important!
Its great to look back on how far you have come and see your results, and with the blueprint I am mapping out in these posts you will see small successes daily and big successes weekly. Even after 5 days you will look back and think WOW. This I can guarantee!
Seeing the small successes every day is also very good to keep you motivated, I know it helped me a lot. My personal goal was as long as I wasn't gaining something each day (weight or body fat %) I was on the road to success and the body I wanted. It turned out before the first 30 days I lost 17Lb, 3.6% body fat and a total of 9 inches.
I read somewhere that consistent tracking even if you have no knowledge of fat loss or exercise will often beat advice from world class trainers. Now I'm not sure if that is true, but one thing I do know is that its a MASSIVE help!
Today I will show you the first step to lose 20lb in 30 days, which I have to say is surprisingly easy.
And make sure you take action as you read through these posts or you'll find yourself a few weeks down the road and you still would have taken no action. If you have any troubles reply on this thread and Ill be happy to respond
20lb Goal
I suggest everyone should start with a 20lb goal. 20Lb will make you look, and feel like a new person. Remember the goal is a 20lb change in appearance. It could be losing 20Lb of fat or a mix e.g. losing 15Lb of fat and gaining 5Lb of muscle.
I know 20Lb sounds like a lot to lose but don’t worry; this goal is very, very achievable within 30 days and it doesn't involve eating one cracker a day, you will be able to eat as much as you want.
Tools
Most people use one tool when trying to lose weight.. scales.
Scales are ok, I use them and I recommend you use them too, but tracking weight isn't the only thing we should focus on, some weeks you wont lose as much weight but you will be losing fat (which is the important thing).
Because our goal is a better ratio of body composition, we will also be using circumference measurements and body fat percentage measurements. In total we want to keep track of 3 things:
- Weight
- circumference measurements
- body fat %
Personally I recommend keeping track of weight and body fat % every day, and circumference measurements every week. That’s how I keep track of my progress.
Actions
Measure your circumference measurements with a tape measure
- Thighs (mid thigh)
- Waist (across bellybutton)
- Hips (widest point below waist)
- Chest (if you want to lose fat there)
Add these numbers to get your total inches. The total inches are what we will track each week.
Find Out Your Body Fat Percentage
There are many ways to measure body fat, I’m going to recommend two, these two are the cheapest and most convenient. Remember you don’t have to get it perfect, just get started. I recommend Bio-impedance scales (which I use) or Calipers.
- Bio-Impedance Scales - Measures weight and body fat %
- Slim Guide Skinfold Calipers - The most widely used calipers in the world. Low cost and accurate enough for professional use.
Take Digital Photos Of Yourself
Take digital photos of yourself from the front and the side, wear underwear or a bathing suit. This will be used as leverage to help you take action and so you can look back on it and see the progress your making.
**DON'T miss this step.. if you do you'll regret it**
Invite Someone Along For The Ride
One of the things that helped me was one of my friends was doing the diet with me. We helped each other with different recipes, compared what we lost each day and what inches we lost each week. We even compared how much we put on on our cheat day.
Get at least one of your friends / family members to do this with you or a fellow member of this forum and it helps a lot; you can even engage in a friendly competition using total inches lost per week or body fat percentage.
All of the above tasks take about 5 minutes! If you don’t have the scales or the tape measure, order them. Just remember to take action, it doesn't take long.
Finally were going to change our shopping list.
The shopping list provided below is to get you started losing body fat from tomorrow! It is very brief, remember we want to take small action, the full list of food we're going to eat will be in day #2 tomorrow, (the quick explanation is your brain releases either a fat burning hormone or a fat storage hormone triggered by what food you eat, I will explain this in DETAIL tomorrow) for now get the following things..
Shopping List
Just pick 1 or 2 out of the following 3 categories:
- Protein - Eggs, fish, meat (chicken, turkey, lamb, beef etc.)
- Legumes - Lentils, beans (black beans, red beans, soy beans, borlotti beans)
- Vegetables - Any vegetables (mixed veg, spinach, broccoli etc)
For example a typical day I will eat
- Breakfast: Scrambled egg (2 eggs)
- Lunch: 2 chicken breast, mixed vegetables and black beans
- 2nd lunch: 2 haddock fillets, mixed vegetables and black beans
- Dinner: Home made Chilli Con Carny
Tomorrow I will tell you the 5 rules you have to follow to lose fat, exactly what I ate to lose over a stone in 25 days (whilst eating like a pig one day a week) and the little known tips I use that literally make the difference between failing and success with any diet.
PS A small change that makes a MASSIVE difference is eating breakfast within 30 minutes of waking and eating at least 30g of protein.
If the only thing you change in your diet is this you will notice a difference. I recommend 2 eggs for breakfast or if I have work / training in the morning and I don't have time to cook eggs I have a 30g Protein Shake. Its tastes nice and is quick and convenient. This increases your resting metabolism (how well you burn fat) by 20%!
