Weight Loss at home. LOOSE Weight at home easily

 

Natural weight loss tips

I’m a big believer of doing what you can,with what you have, where you are. Because right now, depending on where youlive, you might not have access to a gym. Or maybe you never had a gym membership to begin with. And that’s okay. I’ve always been a big believer that getting a gym membership is just icing on the cake in your health and wellness journey. So I want to specifically talkabout how to lose fat at home, and you’re probably at home reading this, without havingto go the gym. These are the exact same principles that Igive to all my students and some of them don’t have gym memberships, period. So it’s entirely possible to do this. And what I’m about to teach you is specificallymeant to help you lose fat and keep it off. Who doesn’t want that? Here’s one of my students, one year laterafter dropping a whopping 70 lbs. So that’s what we want. Here’s another one. She lost 80 lbs. And she’s been able to keep it off as well. You want long term sustainable fat loss. Not a crash diet. If that’s what’s you’re looking for? You’re in the right place. Before we get started… Okay, let’s clear something up right away. You should not be aiming for weight loss. That’s actually not the right term. I know that’s kinda the generally acceptedverbiage and I even use it sometimes. But you want to be aiming for fat loss. Because there’s a world of difference betweenthe two. If you lose 20 lbs of weight for example butif some of that is muscle and some of that is fat, you might actually end up with a higherbody fat percentage. But if you just aim for 20 lbs of fat, andmaintain muscle mass, then that is called body recomposition and you’re gonna lookgood shirtless as a side effect. This is what 25 lbs of fat loss looks like. She also dropped 6 dress sizes. That’s what we want. Here’s the thing. Fat loss really comes down to 4 key principles. Number one is a calorie deficit combined withhormone optimization, number two is resistance training, number three is proper fuel. Specifically adequate protein intake. And number four is making supportive lifestylechoices that upregulate your fat burning metabolism. Beyond that, it’s gonna require some individualization. Bio individuality plays a huge role in this. Like how long you’ve been carrying the weightthat you’re trying to lose. Your genetic predisposition to putting onweight. How aggressive you want to be when it comesto achieving your goals. That’s why following a proven step-by-stepfat loss system is extremely important when it comes to this and I’m gonna like to myprogram at the top right hand corner here if you wanna know more about it. But if you stick to the 4 main principlesthat I’m gonna give you, it’s gonna get you pretty far. So let’s break them down. 

How to lose weight in 7 days

Key principle #1 You need to be on a caloriedeficit combined with hormone optimization. I always get the the CICO zealots commentingon my videos about this. Yes, it’s calories in vs calories out, butonly if you optimize your hormones. If you just cut calories, it ain’t gonnawork. There is a world of difference between thetwo. And there are two ways to approach achievinga calorie deficit and optimizing your hormones at the same time. First is the methodical way which is to usea calorie counting app like MFP and you should check out my video tutorial about it if you’venever used a calorie counting app before. Basically, the gist of it is you put informationabout yourself. Like your height, weight, activity level,goals, and what not and it gives you a number of calories. And your job is to eat those calories everyday by logging in your food and staying below that number and you're gonna lose weight. And this is something that I recommend toa lot of my students especially if they’re just starting out. And they have no idea about how much theyshould be eating, this becomes even more paramount. Because you can’t control what you can’tmeasure. But if you want long term sustainable fatloss, which is what we’re aiming for, then you are going to eat foods that optimize yourhormones. Specifically, a diet that moderates your insulinlevels. Because insulin is what controls your bodyweight. And the best diet that moderates your insulinlevels is a high fat, moderate protein, and low carb diet. And I also made a video about the best superfoodsfor weight loss that covers this topic in detail so make sure you check that out. But basically, you want to build your dietaround plants and animals and you want to eat single ingredient, mostly unprocessed,nutrient dense foods. Whole foods. I want you to eat real food. And I recently made a video on what I eatin a day so make sure you check that out. But my diet reflects exactly that principle. And this is the physique plus or minus a coupleof pounds here and there that I’ve been able to maintain over the last 8 years. Now, if you’re not about the macro trackinglife. That is okay, I also have students achievegreat success and they’ve never heard of MFP before and I also have a lot of othervideos that talks about how to lose weight without counting calories so make sure youcheck them out. You have a lot of homework here. But in either case. One of the most powerful tools you can useif you want to lose body fat is to incorporate time restricted eating or intermittent fasting. And this is such an amazingly easy way tocreate a calorie deficit. Because when you fast, your body will simplytap into your stored energy to fuel itself. And that’s in the form of stored glycogenand body fat. That’s what it’s there for. It’s not just there for looks. And you have about 100,000 calories worthof it waiting to be used. And I arm always get asked this question. What’s the best exercise to get rid of lovehandles? What’s the best workout to get rid of armfat? It’s simple. It’s 5 sets of stop putting so much foodin your mouth.

Here’s all I want you to think about. It’s not about eating less, but less frequently. Because you can bet that there is a worldof difference with how your body reacts if you eat 6 small meals every day, versus eatingall your calories in one sitting. If you’re just eating one meal a day, forexample. But the minimum effective dose is a 16 hourfast. Ideally, you’re only eating two meals. Anything shorter than that, and you’re notreally maximizing the benefits. Like a 14 hour fast is better than nothing,I guess, if you’re just starting out. But the longer you go, the better. So you can do 16, 18, 20, or even a 24 hourfast where you’re just eating one meal a day. But let’s use the MED. So you fast for 16 straight hours and thatincludes your sleep, then you have an 8 hour eating window to eat all your food if you’retracking your calories. If you’re not tracking then just eat allthe green leafy non starchy vegetables with some animal protein and let your satiety hormonestell you that you’re full. Because, at the end of the day. Weight loss is not about counting calories. It’s about controlling hunger. That’s why you want to eat highly satiatingfoods because they will actively turn off ghrelin which is your hunger hormone. And the most satiating foods are fats, protein,and green leafy non starchy cruciferous vegetables. Because they all activate your satiety hormones. Specifically, CCK, PYY, and that stretch mechanismin your stomach from the fibre in vegetables. And I just have to mention this. This is why eating low calorie ice cream,granola bars, and other low calorie processed foods, all for the sake of calories is a oneway ticket to hunger city. Because they don’t activate your satietyhormones. Notice how you can’t just eat one doritochip? You have to eat the entire bag. Same with with eating breakfast cereal. By mid morning, you’re hungry. The quality of your food also matters. Because you can bet that there is a worldof difference between the nutritional profile of grass fed and grass finished beef versusgrain fed beef grown in a feed lot. Same thing with cheap eggs vs pasture raisedeggs. And you can just see it in the yolk. Pasture raised eggs have this rich orangeyolk and cheap eggs have a light yellow egg yolk. And I firmly believe that eating high qualityfoods doesn’t have to break the bank. I have a separate video on how to eat healthyon a budget if you want to know more about it. Now, if you are tracking calories, I highlyrecommend that once a week, you want to eat above your calorie deficit number. And you can call this your re-feed day oryour cheat meal. And this does two things. A) you should not be in a calorie deficit365 days out of the year because your body is an adaptation machine, and B) it keepspeople sane. And this type of diet flexibility increasesadherence drastically. And adherence is everything when it comesto your success. It's impractical to tell someone that theycan’t enjoy the foods they love every once in a while. If somebody tells me that I can’t eat cheesecakeforever, I will not listen. Yes, the process might take longer doing itthis way. But the results will be so much more permanent. Like what is the point of working really hardfor like 12 weeks let’s say. But at the end of it, you just eat everythingin site and you put all the weight back on? Where the logic in that? I’d rather take a slower approach whereI get to keep my sanity, and this whole thing becomes more of a lifestyle. This is how you get long term sustainableresults. So that covers all the basics when it comesto just strictly fat loss in terms of diet. But you want to have a multifaceted approachwhen it comes to this. Because the first principle is just one pieceof the pie. So let’s get into the second principle oflosing fat at home which is resistance training. Let me just start off by saying that you cannotgo through life and expect to be healthy and have good quality of life, without exercise. If you are not willing to do some form ofit, I am not your guy. Stop watching this video. It won’t hurt my feelings. You should seek divine intervention instead. Listen, if exercise could be put in a pill,it would be the biggest blockbuster medication of all time. Some of the awesome benefits include, betterinsulin sensitivity, and I just mentioned how important it is to moderate your insulinlevels. You get reduced stress from exercise, improvedbrain health, reduced risk for chronic disease, enhanced detoxification, it slows aging process,it improves sexual function, just to name a few. This is why I always say that when it comesto improving your overall health and quality of life, there is literally nothing betteryou can do than to be as physically strong as humanly possible. And you do that through exercise. Specifically, resistance training. Because that is what's gonna help you losebody fat, and build lean muscle mass. Having a lot of lean muscle mass is also astrong indicator of lifespan. It’s also the key driver of your metabolism. And the side effect being that you look goodshirtless. And I love training. I really do. I miss going to the gym so much. Because I also get access to my people. That’s where my community is. But right now, I have to make due with workingout at home. But here’s the problem with the internet. If you look up, at home workout for fat loss,you’re gonna get a million options. Most of which are not resistance trainingand are very cardio based. Which is kinda the opposite of what you wantwhen you’re trying to lose fat and build muscle. You don’t want to get into chronic cardioworkouts. The cool thing is you don’t even need anyequipment to get started with this. I always say that you don’t need exercisemachines. You are the machine. And if you want a proven step by step planon short but extremely effective workouts, then make sure you check out my... Again, do what you can with what you have,where you are. Here’s what you can do as a sample workoutroutine using your dog. I obviously had a little bit of fun with itbut do you kinda see what I mean here? Now if you’re fortunate enough to have accessto some home gym equipment then that’s awesome. You can use that. I’m actually working on a DIY home gym equipmentworkout video so make sure you out for that. Just remember that proper diet and IF is forfat loss, resistance training is for building muscle. They go hand in hand like peanut butter andjelly. The third principle of losing fat at homeis proper fuel. Specifically, getting adequate protein intake. This goes hand in hand with resistance training. So when you do resistance training, you’recreating micro tears in your muscle fibres. And protein is the building block to helprepair those muscle so they become stronger and bigger. If you are a good student and you’re activelydoing resistance training, then I recommend getting 0.7 to 0.8 grams per pound of leanbody mass. If you’re super active, if you play sports,you can eat as high as 1 gram per pound of lean body mass. Anything more than that is unnecessary andit can get expensive. Your lean body mass is your weight minus yourbody fat. And you can kinda ballpark your body fat percentage. Here’s a little chart for example and justdo a little math from there. For example, a 120 lb person with 20 lbs offat has a lean body mass of 100 lbs. So this person would have to eat 70 to 80grams of protein in order to maintain and build muscle. And I highly recommend that you get your proteinintake from whole foods. Preferably, from sustainably sourced animalproducts. Because the bioavailability of animal proteinversus vegetable protein for example is not even remotely close. The absorption rate of animal protein is somethinglike 80% while plant protein is something like 20%, Don’t quote me on those numbers,I have to double check, but if they’re even remotely close to being accurate, then thereis a world of difference between the two. And no, you do not need protein powders, orprotein cookies, or protein pancakes, protein muffins, or protein bars, which are all justgimmicks anyway. Like, if you eat a protein cookie for example,you’re still eating a cookie. A protein bar is just a snickers bar withsome protein. Let’s call a spade a spade here. Our paleolithic ancestors did not have accessto those things and they were all naturally lean and strong. Ya don’t need them. Anybody that tells you otherwise went to thebro science academy. Protein powders specifically are extremelyprocessed to the nth degree and they’re usually sweetened with sucralose or otherartificial sweeteners. And they can get really expensive. But then somebody will always say, oh I buythe unsweetened version. Cool. You must like the taste of cardboard then. And let’s circle back to satiety. What do you think is more satiating? A scoop of protein powder? Or a couple of eggs or some ground beef? And there’s really only one rule for protein. Don’t drink your protein. Eat it. The 4th principle of losing fat at home ismaking proper supportive lifestyle choices that upregulate your fat burning metabolism. Here’s the thing. You can be in a calorie deficit, eat adequateprotein, and do resistance training, but if the other aspects of your life are not incheck, you’re gonna be severely disappointed with your results. And this is where a lot of people find themselves. Especially the ones that have hit the dreadedweight loss plateau. They feel like they’re doing everythingright but they’re not losing weight. And I see them in the comments section ofa lot of my videos. So I’m sorry I do my best to respond toas many comments as I can. So let’s talk about 3 supportive lifestylechoices that really move the needle. Number 1. Stay active. I used to be the poster child of the activecouch potato syndrome. I would do my workout and then I'd be a couchpotato for the rest of the day. Listen, if you are sitting all day, even ifyou worked out for an hour. And you don’t even workout for the entirehour. You’re still considered sedentary. Did you know that our paleolithic ancestorsregularly walked 5 miles every day? That’s a lot. I’m not even asking you to walk for 5 kilometres. How about setting a goal of walking 10,000steps? Hitting that mark is extremely beneficialbecause it’s a big enough goal that if forces you to move throughout the day. There are so many benefits of walking, it’snot even funny. And ideally, you’re spreading those 10,000steps throughout the day. Like I personally go for 4 separate walksevery day and I look forward to it because I feel a million times better afterwards. And I mentioned the concept of micro fitnessin one of videos. Where let’s say every time you go to thebathroom, you do 5 push ups and 5 air squats which takes seconds. By the end of the day, you would’ve doneat least 100 bodyweight reps. That adds up real fast. Number 2. Get some sleep. You’re probably getting sick of me mentioningthis if you’ve been following my channel but it’s just so important that it bearsrepeating every time. None of this is going to work if you don’tget adequate and quality sleep every night. The research is staggering when it comes tothe connection between lack of sleep and weight gain and poor health in general. Your hormones get completely out of whackif you don’t get enough sleep. And you just don’t function as well as ahuman being. I have literally never met a person who said,I feel amazing after a poor night sleep. No. They feel like crap all day. All you want to do is sleep. And the bare minimum here is 7 hours in apitch black room every night. Number 3. Manage your stress levels. I have another video where I talk about thisin further detail. But next to poor sleep, chronic stress isthe next biggest thing that throws a wrench in your fat loss journey. And they usually go hand in hand. This is why I’ve been talking a lot aboutpracticing mindfulness, journalling, and staying away from toxic environments in a lot on myvideos. Because those strategies are free and theyhelp manage your stress. Chronic stress can be extremely detrimentalto your health because it leads to chronic inflammation and that’s how people get reallyreally sick. Ya don’t want that. Listen. At the end of the my blog. Thanks.