You can lose fat fast and forever without

waking up at 5am to run on an empty

stomach, without exercising 6x/week,

without feeling hungry all the time or

cutting your favorite foods forever and

without expensive supplements. You

only need 3 things to lose fat: strength

training, healthy nutrition & cardio. This

post will give you a simple, efficient fat

loss plan so you can get your body fat to

dream numbers while still have a life &

eat normally. 1. Get Stronger. Strength

training increases cardiovascular fitness,

strengthens joints & bones, builds

muscle, improves flexibility, … And it

also helps fat loss. Maintain Muscle.

More strength is more muscle. Strength

training builds muscle and prevents

muscle loss so you don’t get skinny + fat.

Burn Fat. Strength training prevents your

metabolic rate from going down when

dieting. This means more fat loss. Stick

to Diet. Exercising positively influences

your eating habits. You’ll stick to your

diet better if you do strength training,

losing more fat. You’ll get best results

doing a free weight routine of compound

exercises like Squats & Deadlifts. Check

StrongLifts 5×5: it only takes

3x45mins/week. 2. Eat Healthy. Eat

whole, unprocessed foods 90% of the

time. Whole foods come as close as

possible to their natural state: without

added sugars, fats, sauces, … Buy raw

foods and cook them yourself. Protein.

Necessary to build & maintain muscle so

you don’t get skinny + fat. Protein also

satiates and has the highest thermic

effect. Eat a whole protein source with

each meal: beef, poultry, fish, dairy,

whey, etc Veggies & Fruits. Fill your

stomach, but usually low in calorie. Also

high in fiber, water, vitamins & minerals.

Eat veggies & fruits with each meal:

spinach, broccoli, kale, asparagus,

apples, oranges, etc. Healthy Fats. Fat

doesn’t make you fat, bad nutrition &

lack of exercise do. Healthy fats help fat

loss: they satiate and slow down

digestion. Eat healthy fats with each

meal: fish oil, olive oil, mixed nuts.

Water. Thirst can make you think you’re

hungry. Avoid soda, alcohol and fruit

juice. Drink 2 cups water with each meal

and sip water during your workout.

Green tea and water with squeezed

lemon are OK too. 3. Eat Grains Post

Workout Only. Grains like pasta or rice

are very caloric dense: 100g blank pasta

has over 350kcal while 100g broccoli has

only 35kcal. Limit your intake of grains

to post workout only to automatically

reduce your caloric intake. Eat Less

Starches. Eat proteins, veggies, fruits &

healthy fats with each meal. Carbs from

veggies & fruits are OK, this isn’t a zero

carb fat loss diet. Don’t eat starchy carbs

except post workout. No Workout = No

Carbs. If you do strength training 3x per

week, you can eat starchy carbs 3x per

week post workout. Eat proteins,

veggies, fruits & healthy fats with all

other meals. Eat Whole Carbs Only.

Whole carbs promote fat loss and take

longer to digest. Avoid white carbs. Eat

whole carbs only: brown rice, whole

grain pasta, whole grain bread, oats,

quinoa, … 4. Eat More. Frequent meals

prevent hunger by keeping your blood

sugar stable. Frequent smaller meals also

decrease your stomach size over time,

which means you’ll feel full sooner. Eat

every 3 hours. Eat Breakfast. Build the

habit of eating breakfast and try one of

these breakfast recipes. Cook your food

for the day while making breakfast. Eat

Post Workout. The only meal where you

can have carbs to replenish energy stores.

Whole meal of protein & carbs or post

workout shake. Eat Every 3 hours. 6

smaller meals per day instead of 3 large

ones. Breakfast, lunch, dinner, pre-bed

and 2 snacks. 5. Add Cardio. Excess

cardio burns muscle instead of fat,

causing the skinny + fat look. Never do

cardio only. Add cardio to speed up the

fat loss you get from strength training &

healthy nutrition. Moderate Intensity. 60-

70% of your max heart rate. Breathing

heavier than at rest, not gasping. Your

goal is fat loss, not exhaustion.

3x45mins. Start with 15mins cardio post

strength training 3x per week. Build up

to 3x45mins per week by adding 1min

each workout. Elliptical Trainer. Aka the

crosstrainer. There are many cardio

machines you can choose from, but this

one remains my favorite. Fat Loss

Strategies. Now that you know what to

do, you need to make it as easy as

possible to apply the above fat loss tips.

Follow the next 8 strategies, even if they

sound counter-intuitive to you. Buy

Healthy Foods Only. Enough for your

whole week so you can stick to your fat

loss plan. Don’t buy junk food – avoid

temptations. Prepare Food in Advance.

Cook your food for the day on waking up

or when you get back from work. This

takes about 1 hour. Make Double

Portions. Speeds up preparation. Prepare

12oz chicken and eat half at lunch and

half at dinner. Eat The Same Every Day.

Removing choice kills cravings and

makes you see food for what it is: fuel

for your body. Switch it up every 3

weeks. Eat at Fixed Times. Don’t wait

until you’re hungry or feel like eating.

Eat every 3 hours. Build consistency.

Take Food with You. Take food to work,

to school, to the movies, etc. This

ensures you’re eating foods that will

make you lose fat. Eat Before Going Out.

Avoid ending up eating junk food

because you’re hungry. Eat before you

leave home and take food with you. Eat

Junk Food 10% of The Time. You can

eat 4 junk meals/week if you eat 6x/day.

This actually helps fat loss. Eat out so

you can’t overdo it. Track Progress for

Motivation. Pictures, body fat,

measurements and strength gains. Aim

for 2-3% fat loss/month (use a fat

caliper). Example Fat Loss Diets. To lose

fat: proteins, veggies, fruits and healthy

fats with each meal. Carbs post workout

only. Example fat loss diet: Breakfast:

eggs with tomato & bell peppers, orange,

green tea Snack: cottage cheese with

apple Lunch: chicken, bok choy, tomato,

chicory, olive oil Snack: mixed nuts Post

workout: ground round, brown rice,

mixed veggies, banana Dinner: chicken,

spinach, baby carrots, pear Pre-bed

snack: cottage cheese, berries, ground

flax seeds, fish oil Don’t waste your time

counting calories: you won’t get fat

eating unprocessed foods. Just eat your

stomach full and prepare your own food

so you have total control over the

ingredients. Aim for 2-3% fat loss per

month.

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3 WEEKS FAT LOSS