The Quick and Simple Guide to Shedding Fat and Gaining Muscle

I guess it is time I write a post about how it is I go about losing fat and gaining muscle, and how you can as well.

The first thing to understand about this process that I would like for you to know is that it is not easy. It takes a lot of hard work, discipline, and effort. But it is simple, hence the title of this article: the quick and simple guide – not the quick and easy guide. Before I begin, I would like to state one thing: I am not a nutritionist, so I do not know the exact science behind all of the processes that I am explaining. This does not mean they do not work, it just means that I haven’t felt it necessary to invest all of my time understanding how they work when I can see them working with my very own eyes. Do you need to know how a car works to drive it? Or is it good enough evidence when it runs? Maybe it would help in some minute way, but for the most part, no, you don’t. So keeping that in mind, let us continue.

For going about losing fat while also retaining, or even gaining, muscle, here is the simple guide I follow:

  • I start out by cutting way back on the amount of carbohydrates I am having. It has been proven that we do not need carbohydrates, and they only end up limiting us, giving us sharp spikes in energy, after which our energy levels plummet. Our body can function just fine running off of fat, whether from fat stores, or from the food we are eating. So this means no sugars, no fruits, no vegetables too high in carbs (such as carrots), and no breads. I’m sure there is a whole list of other no’s I could spell out, but I am sure you will be able to find out for yourself if the food you are about to eat is loaded with carbs. So how do I usually eat when I am cutting out carbs? For me, I usually have meals consisting of meat, vegetables, and cheese, sometimes factoring in nuts as well. I personally love a good steak with some spinach and asiago cheese on the side, for that extra flavor. Pork is also really tasty, and I love cooking bratwursts (which shouldn’t be consumed in large amounts for reasons I will explain in a minute).
  • I begin intermittent fasting. There are two methods that can be used here, either the Eat Stop Eat Method (fasting twice a week for 24 hours each time), or the Leangains Method (16 hours of fasting, followed by 8 hours of feeding, everyday). These both piggyback off of the research that shows your basal metabolic rate (metabolism) actually increases in the beginning phases of fasting – up to at least 36 hours into a fast, as opposed to the prior belief that fasting almost immediately causes your body to go in to “starvation mode”. This is simply not the case. These also both tie in with the idea that restricting your daily caloric intake will cause you to lose weight.
  • Restrict your daily caloric intake. When you are dieting, it is a good idea to restrict your calorie intake. This is because we all have a certain amount of calories we burn each day (the average resting somewhere around 2,000 calories a day), so if we take in a lower amount of calories than we are burning every day, we will be losing weight because the body has to get those calories from somewhere, so it takes them from your fat. This is why I mentioned earlier not to have too many bratwursts – they are very high in calories.
  • Do not drink your calories. Just stick to water. If you are really craving something sweet, just drink some diet pop – but really just try to stick to water. You will feel better, be much healthier, and not be taking in any unneeded calories. Also, make sure to be drinking enough water, especially when you are fasting, to avoid headaches!
  • Take a daily multivitamin. This will help you remain healthy and continue to receive all the proper nutrients you need, even though you are restricting the amount of food you are eating.
  • Lift daily. I know this sound hard, but really, just put in half-an-hour to 45 minutes a day, so as to not be losing muscle from your fasting, and so there will actually be muscles there to show when you are at a low enough fat percentage. It is also proven that muscles pound for pound burns more calories than fat in a given amount of time (this is very good news).
  • Take one day off every week! That’s right, go nuts one day out of every week and eats whatever garbage you want. This is more for psychological reasons as opposed to physiological reasons, but trust me: you will probably start to hate this diet if you don’t take at least one day off a week.

And that’s it. It’s really that simple. But let me give you one last piece of advice, that will probably be the most important thing I have mentioned in the whole article: don’t give up! It may not look like you are progressing very much at the beginning, but trust me – you are! After about a week or two you will start to notice differences. You will look better, you will feel better, and you’ll stop huffing and puffing after you climb that flight of stairs. Just give it a month, and I can promise you that you won’t regret it. I know I didn’t!

“Remember that guy that gave up? Yea, neither does anybody else.”

Good luck! And until next time, Adieu!

—Jackson

P.S. – I might add more to this article if I realize there is anything I’ve forgotten, so make sure to check back every now and then.

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One Response to The Quick and Simple Guide to Shedding Fat and Gaining Muscle

  1. Lazher says:

    Eating carbs while trying to lose body fat is tlbrirey inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which not only slows your metabolism but catabolizes lean tissues as well) exercise heavily to deplete your glycogen stores before burning body fat.The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis). It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.You can lose more body fat eating protein fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter half an avocado a day (for added potassium). Keep the calories high the fat percentage high, at least 65% of calories. Green vegetables some cheese will continue weight loss but at a slower pace.The first 2 weeks eat several cups a day of (mostly) lettuce celery, cucumbers, radishes, mushrooms, peppers more variety of vegetables thereafter add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different depends on how active you are.) Start with meat, fats salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods. The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.Simple carbs are addictive can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want something have huge omelets with bacon, sausage, peppers, mushrooms cheese. Pork chops smothered with peppers, mushrooms cheese pork rinds dip or tuna/chicken/turkey/egg salad steaks a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone you can start making healthy choices.High insulin levels promote inflammation, weight gain, hunger unbalance other hormones. Controlling insulin levels will balance out other hormones allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg let sit 10 min. to absorb liquid, put some cream cheese in the middle nuke 2 minutes. Suggested for daily fiber needs.As long as you have <9grams carbs per hour, you will maintain insulin control shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight then are shocked when they return to high carb gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar maintain weight or health.

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