“If I was someone that wanted to lose as much weight as humanly possible without taking drugs or doing anything to harm my health, how would I do it?”
Well, this would be my plan.
Here’s 8 things I would do to build muscle and lose fat FAST…
l. Do a pantry audit
I’m a firm believer in “out of sight, out of mind” and that your environment is key to your success in any endeavor. This is true of physical, relational and mental environments as well.
First thing I would do, I’d clean out my pantry but also my home, work space and even some relationships that may not support my goal and what I wanna do.
II. Cut all processed and starch carbs
If you’re new to this blog, you know that I like carbs just as much as the next person. And that you can strategically incorporate them into your diet.
For now, I’d stay as far away from any and all carbs with the exception of low calorie vegetables.
III. Consume .7-1 gram of protein per pound of ideal body weight
A client pointed this out to me the other day, it’s not easy to hit your ideal protein quota daily. If you live in the West, you probably know by now that we live in a carbohydrate-laden world with carbs right at eye level everywhere we go.
It’s imperative that I hit this protein quota daily and I would need to hit roughly 170-180 everyday. So I would need to 30-40 grams for 4 or 5 meals.
This, combined with intense weight training are the only two requirements your body needs in order to create new muscle tissue.
IV. Drink 2-3 litters of water daily
Harvard Health’s suggestion for daily water intake is 104 oz for men and 73 oz for women per day.
I agree with this, it’s a good number to aim for that isn’t going to overwhelm most people and not flush out their electrolytes.
V. Cut out alcohol
This has to happen. And only when I think it’s necessary to reward myself with a cold beer or smoked old fashion, I’ll enjoy a drink. But given the situation, alcohol has no place in my life and needs to be avoided at all costs.
VI. Weight train 3-4 days per week for 45 minutes
I would workout Monday/Tuesday/Thursday/Friday on the weeks I wanted to train 4 days. And Monday/Wednesday/Fridays on the weeks I could only workout 3 days.
I would focus on heavy compound movements with mobility and flexibility movements weaved in so that my core, balance and athleticism don’t suffer.
Alternating between 3 and 4 days will also help guarantee my full recovery.
VII. Cardio 5 days per week
Ideally, I would do a 60 minute fasted walk in the morning and 5 minutes of high intensity cardio on the stair master after weight training.
This amount of cardio and their durations make it next to impossible to waste muscle tissue while mobilizing as much stored fat as possible.
VIII. Get in bed and asleep by 10PM or earlier
I’ve talked about this in another blog but it’s worth repeating.
The hours 10:00PM-2:00AM are responsible for physical, immune and muscle recovery.
I’d hit the sheets around 9:00PM or 9:30 PM so that I can fall asleep around 10PM Monday-Friday so that I burn the most fat and build the most muscle as possible.
