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Q: What is the fastest way to lose fat?
A: Eat less than you burn.
Q: What about exercise for fat loss?
A: It's a tool and can be sustained long term to increase metabolism and human functions but not the fastest.
Q: How do I eat less than I burn?
A: You find out how many calories you burn a day and track how many calories you ingest and make sure you're in a negative energy balance until you reach your ideal body fat percentage.
Q: What if I get hungry?
A: You tolerate it with sheer willpower, drink more coffee or other caffeine containing substance to suppress it, or eat more satiating food to prevent it.
Q: What are satiating food to eat more of?
A: Fiber, water, and meat.
Q: Where do I get willpower?
A: Through accountability, role models, self-reflection, and reducing willpower spending on other aspects of life that requires it (bills, kids, sickness, projects, relationships, stress, etc.). Basically, get rid of fluff spending.
Q: How do I prevent fat regain?A: 1. Go back to eating at maintenance instead of eating at surplus.
2. Learn new recipes containing more satiating items instead of eating out or reaching for processed food all the time.
3. Find a hobby that get you moving but requires minimal willpower to get started and maintain.
4. Lift weights to increase lean mass which increases your metabolic rate at rest and when you move.
Q: Tracking calories is difficult, what is an easier way?
A: Eat more fiber, water, coffee, and meat and less of everything else and "hope" that you'd lose weight or hire a pro to teach you how to make tracking easier and guarantee your fat loss.
Q: What if I want the "tone" look?
A: Eat less while eat enough protein and apply heavy and progressive tension on the muscle.
Q: What about cardio?
A: It is counterproductive to building lean mass. It takes away your time and recoverability to apply heavy and progressive tension needed for muscle building.
Q: What is heavy and progressive tension?
A: Something you can't do for a very long time or too many repetitions in a row (20+). Something that requires sufficient rest between reps, sets, and workouts.
Q: Lifting weights can be intimidating, how do I get started as a beginner?
A: Watch youtube videos and do it yourself or hire a coach to teach you and give you a sound plan.
Q: What is the fastest way to put on lean mass to increase my metabolism?
A: Lift heavy things using compound movements through multiple sets, reps, and frequently throughout the week without getting injured and eat meat.
Q: What if I get too bulky?
A: Put the weights down and stop taking anabolic hormones from your dealer.
Q: What if I fall off my routine?
A: Make lifting fun and rewarding so training no longer feels like a chore but "play".
Q: How do I make it fun and rewarding?
A: 1. Make it competitive.
2. Have a short term performance goal you can reach quickly and continuously having more in mind when you reach it. The load you use or the skill you acquired is faster and more visible in the gym than the number on the scale or in the mirror. If you don't see positive value quickly after you put in the work, you will find excuses to quit. Performance goals give you instant positive feedback unlike the scale or your pants size. This will help you keep doing something miserable without giving up.
3. Mentally assign positive values to the pain you have to endure so it reinforces your fitness behaviors. Basically, tell yourself nice things or pay someone to do it for you.
4. Get into a community of lifters who shares the same goal and passion. Once you're part of the iron culture, lifting would feel like the norm and skipping training would feel taboo.
5. Reduce as much pain and misery involved (time, injuries, and judgments) so training and learning how to train can be flexible and sustained long term.
For this new year, I hope these are the things you are thinking about and not some belly wrap, fat burners, juice cleanses, yoga, or some meaningless cardio regiments when it comes to actualizing your physique goals.
Also, if you are already drop-dead gorgeous like my client Taylor here, now you'd know how to answer your friend's questions
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