The fat loss game is simple: Be in a calorie deficit as long as it takes to burn all the fat off.
Simple enough but the problem lies in the “as long as it takes” part.
If you have 10-15 lbs of fat to lose that means you have to stay in a deficit 5-7 weeks. So almost two months you have to be conscious of how much you eat, resist cravings, and manage social events where you have to eat out.
That’s the problem right there. The patience. The waiting game. Habit change.
Most people have no problem sticking to an extreme plan for a few days. Feeling miserable for a week to get to their goal is a very attractive trade off.
But as we all know these plans don’t work. Fat loss takes time. You can’t lose 10-15 pounds of fat in week. Not even if you fast for 7 days.
So the only way you’re ever going to reach your fat loss goal is learning how to stay in a deficit for a longer period of time.
Two Ways to Reach your Fat Loss Goal
There are two ways to do this:
1. Pure Willpower
This is the scenario where you know you have to eat less so you just do it. It doesn’t matter how you feel, how hungry you are, or what social invitations you have to turn down. You do whatever it takes to be in a deficit.
That’s admirable and it works absolutely great. However, what are you doing with your life? By doing this you can no longer do the things you wanted your physique for in the first place. Things like going out, hanging out with girls, or chilling with your friends or family.
No, this is not the way. So consider the next point.
2. Fitting your Fitness Plan into your Lifestyle
This is where you learn to eat a calorie deficit without making a fuss about it. You don’t talk about your diet, you don’t think about it – because it’s normal.
This is the key.
All lean (and sane) people know and use this secret. They engineer their food environment and eating habits so that they don’t need to use willpower.
I’m not going to lie, this a skill and as all skills it needs to be learned. But if you’ll take the time to study this subject you will be amazed by how easy it is to reach your fat loss goals.
Fitting your fitness plan into your lifestyle comes down to mastering 3 pillars of successful fat loss:
The 3 Pillars of Successful Fat Loss
1. Managing Hunger
This is the big one. Feeling satiated on fewer calories than you’re used to takes a special approach. You have to trick your mind and body into thinking you’re eating more food than you actually are.
We’ve found 2 ways to do this:
*Eating lower calorie foods so you can eat the same volume of food as before
*Eating bigger meals so you get stuffed once a day even in a deficit
Both will work but it’s best if you use them together.
Is it really possible to eat more while dieting than you were eating when maintaining? Surprisingly, yes. I’ll show you how to do that later in this article.
2. Eliminating Cravings
Would you be willing to give up all your favorite foods so you can be as shredded as possible? Some people do just that, but there’s a better way.
We want an amazing physique so we can enjoy our life more, not subtract from it. And delicious food is a pleasurable experience I think no one would like to give up on.
Here’s the good news: You can have any food you like while being in a deficit. I’ll show you how later in this article.
3. Managing Social Events
Would you go to your mother’s birthday and refuse to eat cake? So you can be as shredded as possible?
That’s got to be painful. Some people do it… but I’d never want to do that. And I’m sure you also love your mom more than you love shredded abs.
But again we have good news: You can have cake and shredded abs at the same time. You can still participate to social events where food is served and still be in a comfortable deficit. I’ll show you how in the next session.
Achieving all 3 pillars of Fat Loss Success
My friend and partner Greg has found a way to stay in a deficit while doing all these things: staying full, eating your favorite foods, and having an active social life.
He called it The Aggressive Fat Loss Program.
Here’s how it works:
To ensure satiety while cutting we use two simple tools: Intermittent Fasting and Good Food Choices
Intermittent Fasting (IF) is a pattern of eating where you skip breakfast and push your first meal back 4-6 hours after waking up. Oddly enough, short term fasting has appetite suppressing effects so this strategy helps you get through half of the day without consuming any calories and without thinking about food.
Here’s how your day might look like:
1. Wake up at 7 AM
2. Go without food until 1 PM (you can have black coffee and water)
3. Break Fast at 1 PM
4. Stop Eating at 9 PM (you can have 2-3 meals from 1 PM to 9 PM)
This pattern of eating saves a lot of calories for the second part of the day which as we’ll see next makes a big difference for your social life.
Reducing meal frequency also means you get to enjoy bigger meals. Bigger meals help you get full – this helps reduce physiological hunger and eliminates the mental stress of eating less.
Now let’s see how to use Good Food Choices. By Good Food Choices we mean foods that are filling, delicious, and nutritious (lean meats, eggs, low-fat dairy products, veggies, fruits, potatoes). When we combine IF with the right Food Choices we get something beautiful: big meals that are highly satiating, delicious, and nutritious.
Watch the video at the top of the article and you’ll understand what I mean.
You’ll love this part.
Instead of managing cravings, Greg took a direct route and prevented them altogether. How? By fitting your favorite snacks into the diet right from the beginning.
Remember Intermittent Fasting and how it saves a lot of calories for just two or three meals? How hard can it be to fit your favorite dessert or treat into your diet? Not hard at all.
One of the smaller meals of your cutting plan can be your favorite treat. If you watched the video at the top of this article you saw that I had a bar of chocolate as one of my meals. That was planned and you could do that as well everyday and still lose fat like clockwork. In the Aggressive Fat Loss Program the diet is set this way:
1. Fast 4-6 hours after waking up
2. Black coffee during the fast to blunt appetite
3. Drink a lot of water to promote wellness and prevent false hunger
4. Have a piece of fruit when you get hungry
5. First meal (30-60% of daily calories) – if this is the smaller meal, it can be your favorite dessert
6. Second meal (30-60% of daily calories) – if this is the smaller meal, it can be your favorite dessert
Lifestyle and Social Events
Almost all social events happen in the evening. For this reason it makes sense to have most of your calories in the second part of the day. Intermittent Fasting helps you do just that.
If you have a dinner planned at 8 PM, you can save 60% of your daily calories for that event. If you’re an average sized male, that can be 1200 calories. You could go to a restaurant and have pretty much any meal you want and still be in a deficit.
Hell, you may even be able to have a treat as your first meal. You could have a small meal or a treat at 3 PM, a piece of fruit at 5 PM and a delicious meal at the restaurant. You won’t even have to mention you’re cutting at dinner. In fact, people may be blown away by how much you can eat.
Psychological stress of dieting = eliminated.
Now it’s your turn
This is our way of making cutting a breeze. Would you like to learn how to do it too? Remember it’s a skill and once you master it you’ll have complete control over how you look.
The complete course on effortless cutting can be found here: the Aggressive Fat Loss Course.
And if you want to study each topic on it’s own you can do that by reading these articles:
- Get Shredded without Losing Muscle
- Best Food Choices when Cutting
- Meal Frequency & Food Distribution when Cutting
- Weight Training while Cutting
- Cardio for Fat Loss – Why and How
If you have any questions I’m here to help. Leave a comment below and let me know what you think and if you need some support. I read and answer every comment.
Do you want a lean & ripped “Hollywood”actor physique like Joe Manganiello in Magic Mike?
If so, the first step is to get really, really lean and reveal incredible muscle definition. Then you can start a lean gaining phase to build proportionate mass in your shoulders, chest, and back.
The Aggressive Fat Loss Program comes with a full training program to help you do just that!