Joe Rogan on the Atkins diet, and the theory that the creator died from a heart attack.
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If you want to know the fastest way to get lean and aren’t quite sure where to start, you’re going to want to watch this video. Here I’m going to show you the exact steps you are to follow if you want to drop your body fat percentage down from even the upper 30’s down to single digits. We are going to cover both the training and nutrition details that are necessary in order to lose body fat the quickest.
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The best way for you to use this video is to identify the body fat percentage bracket where you are right now and watch the tips given for dropping down into the next lower bracket. Also, you will want to watch the bracket immediately above you too. This will show you the techniques that you need to employ in order to prevent rising above the body fat levels you are at right now.
With that said, we start at the top, in the upper 30 percent bf percentage. Without knowing the specific individual it is possible to make some generalized assessments of what may be contributing to their higher body fat levels. They likely are not physically active, or if so, are not doing it with any consistency or with enough effort to cause a change. They likely also eat and drink whatever they want, when they want.
The first thing that should happen is zone 2 cardio should be implemented. This can be something as simple as walking which can be done at a higher intensity level so as to cause breathlessness but not prevent you from carrying on a conversation. Three times per week for 30 minutes is a great place to start.
Reducing alcohol intake should be a main target here. These easy to dump calories will go a long way towards effective weight loss. Aim for cutting consumption and frequency to half the levels they are right now.
Lastly, without making any changes to the foods you are eating, simply change the number of times you eat and eat on the clock – every 2 and a half to 3 hours. This is called prescriptive eating. There is an entire video on how to do this exactly that I linked at the end of this video.
To drop from the low 30 percent body fat range to the upper 20’s you are going to have to increase your conditioning to 45-60 minute sessions, at that same 3 times per week frequency. Here however, the big recommended change is the incorporation of strength training or weight training 2 times per week. This is the point where you have to decide whether you just want to lose weight and become “skinny fat” or create noticeable physique changes.
The workouts will not just make a visual impact, but in doing them, you’ll assist your body’s metabolism in being able to burn more calories at rest. This will make additional weight loss more effortless. Two total body workouts per week will get the job done (the A and B workouts from the Perfect Beginner Workout are great options).
The diet needs refinement to cut back additionally on the alcohol and to remove the obvious garbage foods from your diet. These include sweets, cakes, fried foods, desserts, etc
Increased fiber and protein in the diet should be your main goal here as they will further improve satiety and portion control, building off the effects of the timed eating in the first step.
To move down into the low twenties you’ll need to increase your strength training to 3 times per week to further support your muscle building efforts. To accommodate for the increase in training, you can drop your cardio sessions to 2 times per week, but make sure they are for 60 minutes each.
Additional meal refinement should take place here, with condiments, dressings and food prep as your main areas to target. The plate division method is something that helps you immensely and can be found here for more details – https://www.youtube.com/watch?v=wJ0QXCTqjUs
To move from the high teens in body fat percentage to the low teens, the focus is going to continue to be twofold. First, the strength training should become a huge staple of your training and should now occupy 4-5 times per week. The type of split you do here can vary greatly. For help on how to choose the best split watch this video – https://www.youtube.com/watch?v=RDWyqnGhmWY
You should at this point be sure that your conditioning includes HIIT training as well. You can cut back to 1-2 60 minute LISS sessions to accommodate if time crunched.
Nutrition is going to be the main difference maker as always. Be sure you’re ingesting enough high quality protein. Premium protein powders like PRO-30G come in very handy here. Cheat foods need to replace cheat meals as consistency becomes the rule of the day with your eating.
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For more vides on how to eat to lose weight, be sure to subscribe to our channel via the link below and turn on notifications so you never miss a new video when it’s published.
A weight loss diet should aim to reduce your overall caloric intake while providing your body with the necessary nutrients to maintain good health.
Remember that with the right mindset and some simple tips, you can achieve your weight loss goals.
Few tips to keep in mind for your weight loss journey
· Eat plenty of fruits and vegetables: These provide essential vitamins, minerals, and fiber while being low in calories.
· Choose protein rich sources of food like, legumes, paneer, pulses and tofu are all good options.
· Avoid sugary drinks and high-calorie snacks: Instead, choose water, herbal tea, or low-calorie drinks, and snack on fruits or vegetables. Green tea also helps burn calories
· Watch portion sizes: Be mindful of the amount of food you’re eating, and consider using smaller plates to help control your portions.
· Keep track of your calorie intake: Use a food diary or calorie tracking app to help you monitor your food intake and stay within your daily caloric goals.
· Make gradual changes: Don’t try to drastically change your diet overnight. Instead, make small changes over time to help you stick with your plan.
It’s important to remember that everyone’s nutritional needs are different, so it’s best to check what suits your requirements and your health conditions before making significant changes to your diet
Ensure that breakfast can be high of protein as it reduces appetite and hunger and the need to have sugar in the day is lesser
Lunch needs to be balanced diet of proteins, carbohydrates and other nutrients that helps you sail through the day
Snack is to be light and nutritious
Dinner can be light and soup based that helps in better digestion and bowel movement
Remember, the key to weight loss is not just about what you eat, it is also about your stress levels, your physical activity levels and your desire to achieve your goals. .
With these simple plans for breakfast, lunch, snack and dinner; you can start working towards your weight loss goals in a healthy way.
0.32- morning drink
0.52- breakfast that is protein packed
1:51- lunch suggestions and options
3.16- snack suggestions
3.33- dinner suggestions
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