Get In Shape Rapidly With These 2 Tried And True Methods

October 16, 2017 By: Kevin Kreider
Written by Kevin Kreider, Originally featured in Consumer Health Digest

Editor’s Note: This article has been recently updated with latest information and research studies.

First, let’s start by dispelling a get-fit-quick myth: the 30-day fix.

If you’re looking for a 30-day fix, you could lose* 100 pounds in 30 days, but you are at risk of losing muscle (and mental sanity!) with a fast rebound of weight.

Ever see someone lose* the weight extremely fast and then gain it all back…and then some?

That is a rebound.

And it happens fast and furious.

The problem with rebounding, is you gain the weight back fast, which makes your fat cells hyperplastic—your fat cells literally multiply. Unfortunately, those fat cells don’t disappear. They can only shrink. Ugh, great!

Method 1: Simple Calories Calculation

There is no 30-day fat fix, but I do want to present an aggressive way of losing body fat to get to your ideal body fat level.

An aggressive approach to weigh loss, which won’t decrease* your testosterone levels and won’t destroy your metabolism, is shedding about 1.5 to 2 pounds of fat per week.

Most folks will go the difficult route to get there: testing body fat percentages, take special supplements, or creating the perfectly-balanced protein-to-fat meal with perfectly-portioned snacks in between, only to discover that you need to adjust your caloric intake as the weeks go on.

And because I am awful at math, I use this simple and accurate calculation to figure out how many calories to intake. The easiest and most accurate way is just to multiply your current body weight in pounds by 11.

If you lose* 2 pounds the first week, keep the calories the same and keep doing what you are doing. If you don’t lose* any weight, then keep decreasing* your daily caloric intake by 200-300 per week until you start losing weight.

If you are choosing not to exercise during this process, you might have to multiply your body weight by 10. Without exercising at least 2-3 times a week with these calculations, you will find that fat loss is slower.

Calories are important, and you might be hearing about the whole macro craze going on. Or is it dying? I can’t really tell anymore these days with the plethora of information on the internet.

Macros are short for macronutrients, which are protein, carbohydrates, and fats.

Some people track Macros and some track calories in a day to lose* fat. Either one works, but Macros are more of a skilled trait where you aim to eat your food to fit the macro nutrient ratio you consume in a day.

Either way, think of calories and macros as having a daily credit card budget each day.

You can go over it once in a while, but you can’t spend as much the following day because you borrowed from the day before.

Let me explain further.

If you overindulge on the chocolate one day, you won’t gain 10 pounds of fat. It’s more over an extended period of time in a week that the body fat shows up.

You could borrow calories from the day before and just reduce* the calories the day after to make up for it. I don’t recommend this often, but it it’s a great strategy for when an occasional binge or special event happens.

Method 2: Intermittent Fasting

The next method is to do Intermittent Fasting, whether you are a man or woman.

What I love about Intermittent Fasting is the ability to eat larger and more calorie-dense meals as opposed to eating 4 to 6 small meals that leave you feeling hungry or even hungrier.

With Intermittent Fasting, you fast for a 16-hour window, including the time you sleep, then you fit two large meals in an 8-hour window.

Studies show that Intermittent Fasting can:

  • Improve* longevity
  • Improve* health and reduces* disease, including cancer, neurological disorders, and disorders of circadian rhythm[1]
  • Reduce* fat mass in resistance-trained individuals[1]

With all these health benefits and fat loss, why wouldn’t you give it a try?

Nix the Refined Sugar

I would also recommend cutting out refined sugar.

Sugar causes inflammation which will cause many of the diseases that we see today[3].

Refined sugar can be sneaky; it’s in our condiments, protein shakes, protein bars, and many other things to make a low-fat food tasty.

Check the back of the labels to see how much sugar you are consuming in a day.

I know the sugar spike can feel amazing at the time and there is a short high. I used to get it all the time when I was eating fruit by the foot in grade school. It “real fruit” right? I shouldn’t joke because there are some folks out there who believe this.

If you are used to eating sugar daily, put sugar in coffee, and end the day with lemonade or soft drink, then this will be challenging but well worth the reward. You may feel like you are getting the flu for the first seven days because of the withdrawal.

Do you know any other things that make you that sick if you have it daily and have a withdraw?

Drugs and alcohol.

You’ll find once your body is cleansed from the sugar, the cravings of the refined sugar are much easier to say no to, and you’ll feel and think amazing! You’ll also lose* weight easier, and it won’t drain your energy and effort saying no to these sugary foods.

There is power in the word NO.

Final Thoughts

Can you see that losing weight has little to nothing to do with exercise? It’s true that 80% of losing fat is nutrition. Exercise helps you sculpt your body to the shape you want or to help you with longevity and feeling great, energized, and effective.

Do you want to lose* weight? To get started, you can download my Free Intermittent Fasting Handbook at pursuebykevin.com.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
[3] https://www.ncbi.nlm.nih.gov/pubmed/16904534