The #1 problem with diets, programs, and the “new” weight lost regimen is they’re not sustainable. People who lose weight end up achieving it, but in 3-4 months they are back at square one: overweight, depressed, lack of energy, unconfident, and miserable. This is not an easy road. It takes a toll on your mental and physical health. Your self-esteem is low because the $40 you spent on those new jeans have gone to good will.
The goal of this post is to help you lose weight effortlessly. It won’t feel like torture, you’re not going to incorporate intense training at the gym, and you won’t be miserable. It will require mental focus, creating new habits, and keeping your vision intact: a lean, chiseled, and strong physique that makes everyone double take.
Before we begin, most credit goes to Greg O’Gallagher’s Warrior Shredding Program. If you’re struggling to lose weight, you’re breaking your back with the amount of effort it takes to cook unsatisfying meals, long hours at the gym, and spending hundreds of dollars on supplements, then look no further because this program makes weight lose absolutely effortless.
I’m not getting paid to say this. I invested in this program because I had fat in all the wrong places, and I need to change. One of the best powers we have in life is choice. The choices we make dictate the future we build and have. This program changed my life, and I know it will do the same for you.
1. Calorie Deficit
If you want to lose weight, you need to eat in a calorie deficit. Plain and simple. You need to eat less in order for you to see amazing fat loss results. One of the main tools that Greg uses in his programs, especially the Warrior Shredding Program is Intermittent Fasting (IF). IF is essentially not eating for 6-8 hours during the day. Long story short, you’re skipping breakfast. When you wake up, you don’t eat your first meal until 6-8 hours after. For example, if I wake up at 6AM, I don’t eat my first meal of the day until 12PM or 2PM.
During that window, I simply drink a ton of water. From 8AM-11AM, I aim to drink at least 4 glasses. You can drink black coffee as well. The important thing to remember is not eating or drinking anything that has any calories in it, otherwise it is known as breaking your fast, and the benefits of fasting are tarnished.
I find this extremely rejuvenating, and a natural detox method without the juices, fruits, and other things that people use. I simply work, keep myself distracting by journaling, reading, and working. The less you think about food, the better. During the first week you implement IF, it will be a big change. Many challenges, but you are building a habit of not eating for 6-8 hours from the time you wake up. It’s really taking action on a daily basis that will ensure your success on losing weight. Self-discipline is a requirement, but I want you to understand that it’s building the habit and just a bit of self-discipline added for the extra juice for success.
For the first 2-3 days, you can start off with a 4 hour fast, and move your way up as you progress. It’s worth it. IF has numerous benefits:
· weight and body fat loss
· increased fat burning
· lowered blood insulin and sugar levels
· possibly reversal of type 2 diabetes
· possibly improved mental clarity and concentration
· increased energy
· increased growth hormone
· improved blood cholesterol
· possibly longer life
· reduction in inflammation
Furthermore, to accelerate fat loss, eating a calorie deficit is imperative. In order to successfully determine what your calorie intake should be, simply multiply your current bodyweight by 12, and that is the total calories you should be consuming every day.
For example, 175lbs x 12 = 2,100 calories.
In the Warrior Shredding Program, Greg has a Growth Phase that dials in on 4 weeks of eating at a surplus as well as a 1 day Refeed each week. I won’t go into details about those. Investing in a program that is only $49 that you can keep for the rest of your life is a no brainer. It has workouts, nutrition guide, videos, and the value of the program exceeds the price.
Also, you should use MyFitnessPal to calculate your calories, distribute the macronutrients (40% carbs, 30% protein, and 30% fat) in a simple and easy way.
During my 6 months, I stuck to a diet that I enjoyed and I can continue to enjoy without any thought. Generally, I stuck to the same meals throughout the 6 months. At lunch, I would eat chicken parmigiana with some veggies, buffalo chicken and mac and cheese, chicken with mashed potatoes and corn, then I would eat either a banana, apple or orange, and finish it with a quest bar. For dinner, sometimes I ate pizza, chicken, and my go-to meal, 3 eggs, 1 ½ cup of egg whites, and half a cup of mozzarella cheese along with 2-3 slices of bread. On my nonworkout days, for lunch I would eat 2 peanut butter sandwiches (2 tablespoons total) with fruit and a quest bar.
Choose 2-3 meals you can change during the week. If you want to change your meals, you have the freedom to do so. I like sticking with the same meals, but switching them from time to time based on the little effort that is needed to prepare.
Sticking to a diet that you enjoy without limiting your choices of food is a sustainable way to maintain leanness all year around. Whether it’s chipotle for lunch, pizza for dinner, and chocolate for dessert, as long as you are eating a calorie deficit, you WILL lose weight. It doesn’t matter what you eat, it matters how much you eat.
You don’t want this journey to be miserable. You want it to be simple and easy. Using IF and eating a calorie deficit are two of the ways I lost 28 pounds in 6 months. That’s really the meat and potatoes of this journey.
2. Incline Walking
During the 5th month, I wasn’t losing weight, and I still didn’t achieve my goal of 147lbs. I started off at 175lbs, and in order for me to be shredded as possible while still carrying a great amount of muscle and strength, I aimed for the high 140s. I tried to decrease my calories, and after a week, I actually started to gain weight. I followed the program to a T, however, there was a section that provided a faster rate of fat loss when people like me came across a fat loss plateau.
Incline Walking was the answers to my prayers. This is insanely effective, and I was very pleased with the results. I would implement incline walking at the end of my workouts. Greg shared a post about this routine on his Instagram, so I can definitely share it with you as well. You can thank me later.
Incline Walking Exercise:
First, turn the speed to 4 MPH. You will not change this throughout the entire exercise. Next, every minute, you will increase the incline by 1 for the next 10 minutes.
From 0 – 1:00 at speed 4, no incline
1:00 – 2:00 at speed 4, incline should be set to 1.
2:00 – 3:00 at speed 4, incline should be set to 2.
3:00 – 4:00 at speed 4, incline should be set to 3.
4:00 – 5:00 at speed 4, incline should be set to 4.
Do this for the first 10 minutes on the treadmill.
Next, after the 10 minutes have been completed, for the next 20-30 minutes, for a total of 30-40 minutes on the treadmill, you will swap from 2 degree incline to a 10 degree incline every 2 minutes.
From 11 minutes to 13 minutes, you will keep the speed at 4 and switch to a 2 degree incline.
From 13 to 15 minutes, you will keep the speed at 4 and switch to a 10 degree incline.
From 15 to 17 minutes, you will keep the speed at 4 and switch back to a 2 degree incline.
This will be done until you hit 30 or 40 minutes total.
I completed this 3 days a week since I only workout 3 days a week. This gave me the boost I needed in order to reach my goal weight of 147lbs. It took a month, but consistency is the key.
3. Don’t Give Up. Have a FRLS MND.
I didn’t give up, I stuck to my guns, and I made it through.
If I can do it, so can you! Remember your “WHY?” Why are you doing this? How important is it to you? It’s your health and life so it should be #1. If you have kids, you want to be around for a long time. If you’re getting married soon, start NOW so you can be proud of your photos when you look back 10 years later. If you want to do it because you want to do it, that’s incredible.
Just start! Invest in the program, or simply follow the tips I provided. When the results are promising, go all in with the program. It’s seriously worth it. It’s super easy to follow, and I’ve grown personally, mentally, and physically stronger after 6 months.
This post was made with you in mind. I understand the struggles, feeling unconfident based on how our bodies look, and the thought of just giving up all together. You are worth it. You can do this. Stay hungry. Keep yourself motivated. GO after what you want in this ONE life. Don’t act like you can get more than one. It’s important to stay committed.
Dr. Jason Fund. Intermittent Fasting for Beginners. Diet Doctor. 6 February 2020. https://www.dietdoctor.com/intermittent-fasting