Accelerated Fat Loss
“How To Lose It and Keep It Off For Good”
Have you been to the super market lately? If you are not overwhelmed with which types of food to eat, they sure remind you to be concerned at the checkout lane. All you see are magazines with beautiful skinny women promoting fat loss product and 15 minute quick fixes.
Guys you see some ripped dude that you wouldn’t leave your girlfriend around for 20 seconds! The fact is, the models in the pictures do not even do the workouts, nor do they use the products. How do we get the accelerated fat loss without the gimmicks!?
I have broken it down into small steps to help you achieve the body you want and how to maintain it after. These proven steps are how we run our transformations in our gym and have helped dozens of people lose hundreds of pounds in less than 8 weeks.
Phase 1: Jump Start
The Jump Start is the most amazing phase of the transformation. Not just for our body but for our mind. Doing some you can get great results but going all in gives you the most bang for your buck. We have broken this phase into 3 small sub categories.
- Reboot – Reboot is all about mentally preparing for a new lifestyle. You are accustomed to doing the same routine each day. For most, this routine as become a direct cause of our lack of success. We must change the way you think and feel about fitness and nutrition and build action steps and accountability to Jump Start your journey. Setting goals during this phase is the most important key to how you do in the program. With no goal, there is no direction.
- Detox – This is all about cleaning the junk out of your body. In order to start burning fat, our organs must be functioning well. Specifically the liver. The liver burns fat and filters toxins. Get the toxins out and you can start losing fat. This will also help raise energy levels while getting the body to burn fat as a main energy source.
- Stabilization – Most are just getting started in a resistance program. It is important not to go too hard in the beginning and burn out. Most of all you have to set a good training foundation for the phases to come. Get your core stronger, build good technique and improve your recovery during this stage of the transformation.
Phase 2: Rapid Fat Loss
This phase is all about cranking up the heat. By now you should have a good foundation and be ready to unleash your inner warrior. After the first few weeks you get the hang of training. You know what you can and can’t do. This is your opportunity to start pushing yourself a little harder in workouts. Dial in on your nutrition and make sure you are getting optimal rest and recovery to get the most out of training. We manipulate your body and your metabolism so that you can continue to lose fat and start building muscle.
- Mental Check Points – Having a goal in the beginning is crucial. If you don’t have a goal than it is impossible to do phase 2. Phase 2 is the accountability. Taking pictures and having bi weekly measurements keeps you focused and on track. If you wanted to lose 15 Lbs., than you can break it up into 4 check points. This keeps you on track and tells you when you might need to change some things in the routine to get you the best results. Don’t wait until the last week to decide you need to work to get that extra 10 pounds off.
- Carb Cycling – Carb Cycling is a simple process when broken down the correct way. Not all carbs are not bad for you! In fact the right ones are going to help you get a toned and more defined body. We use a process called re-feeds. Some stages you are allowed more carbs during a re-feed than others. This makes sure you are storing energy and storing fat.
- Hypertrophy – During this phase the rep schemes start to get mixed around. This is why doing this on your own does not work. Proper changes to the body come from how well you can periodize your training program (planned variations). Using different loads or variations can make the difference from you losing 10 pounds or you being disappointed at how much time you wasted doing workouts that didn’t help you. The body must be introduced to a stimulus the correct amount of times before changing the exercise or variation. Having a plan in place with set variations and rep counts gives you the best chance to lose 15-25 pounds of body fat.
Phase 3: The Last Stretch
All of the hard work shows now. The results are really starting to show during this phase. This phase you want to learn how to eat for life. You are learning how to setup a training routine that works. Most of all you finally have the confidence that you can do this.
- Enlightenment – You now know exactly what to eat and when to eat it. You know how to stay accountable. You may be even able to put some of your own workouts together by now. Like Martin Rooney always say “People already know what they are supposed to do, doing what they are supposed to do is the problem.” You make the decision. Did you do this for an 8 week fix or do you now use this to build a lifestyle. Not everyone continues after the challenge. People settle with the little success they have achieved and stop pushing themselves to do better. Set new goals and break new records. Adopt the Winners Mentality!
- Eat To Perform – Stop making excuses of why you ate like crap in the past. Now you know how to put together meals that work with you and your busy life. Prep, cook and plan your meals or leave it up to chance to pick the right food. I am in great shape but often eat crap knowing I will feel like crap afterwards. Save yourself the guilt and have a set plan for success.
- Power & Strength – Training in this phase is all about getting the cheap calories. One pound of muscle helps burn an additional 50 calories per day. Add 10 pounds of muscle in 8 weeks and you will be burning 500 calories more per day than you used to. Muscle does not make you big and bulky. Cupcakes and cheesecake does. Hit the weights and start building strength. The squat alone burns more calories than any other exercise. My advice is to do like the song says and “get low, get low, get low.” Another quote by TFW leader Martin Rooney. “The best before and after picture is the one where she start with more weight on her than on the bar, and finishes with more weight on the bar and less weight on her.
Transformations come from the inside out remember. If you do not address each area you will not get what you are looking for. Notice I mentioned nothing about doing running and cardio. Steady state cardio although works for a lot of people looking to lose weight, it also is a great way to continuously battle weight gain and injury. For more effective cardio, try metabolic conditioning. Short in length and high in intensity. 15-30 minutes 2-3 times per week is plenty to get your body burning more calories each day resulting in rapid fat loss.
For Help Planning Your Transformation, Reach Out To An Impact Coach Here.