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!
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.