How to Lose Fat Without Losing Your Mind

Fat Loss Fast Tips

Our specialty is helping skinny people bulk up. However, over the years we’ve had a lot of friends and family ask us for advice about how to lose weight. Our skinny clients also have friends and family members who are overweight.

I thought I should write a short article about how to lose fat.

My experience helping people lose weight

The first time I helped someone lose weight was with my university roommate, Willem. I put him on a simply fat loss program that involved eating a low-calorie diet made up mostly of chili (lean ground meat + beans) along with some light exercise—mostly cardio. He was able to lose 20 pounds that month. (That’s Willem’s after photo in the featured image.)

A year later another friend, Payam, wanted to accomplish the same thing. I put him on a similar program, and he lost 18 pounds in a month.

Then I helped Jared’s girlfriend lose 9 pounds in a month, again using the same simple system: a low-calorie diet, more protein and whole foods, and more activity (often cardio).

I’ve also lost weight myself. Although, to be fair, I’m naturally quite lean. My biggest struggle has always been gaining muscle, not losing fat. But nonetheless, I’ve successful burned fat:

A before/after photo of Shane Duquette losing 20 pounds

I’ve also helped clients lose fat:

A before/after shot of fat loss

With all of these photos, I should point out that results may vary. Everyone can lose fat, but everyone will lose fat at different rates, and everyone’s results will look a little different.

How to Lose Fat in a Hurry

I’ve seen people go on insane fat-loss training programs that involve mind-numbing hours of jogging, going on ketogenic diets, intermittent fasting, going vegan, and so on.

Now, to be clear, there’s nothing wrong with jogging. It’s indeed an effective way to burn calories. And it’s true that ketogenic diets, intermittent fasting, and plant-based diets are all associated with weight loss (study, Harvard Review, study).

There are a hell of a lot of approaches to dieting out there, and many of them work, at least in the short term. That’s because any diet that helps you get into a calorie deficit will help you lose fat (studystudy).

See, there’s one thing that will always cause your body to lose fat: calorie restriction. So long as a diet involves calorie restriction, your body will turn to your fat stores for energy, you’ll then mobilize and oxidize those pesky fatty acids. Presto—fat loss.

The theory behind dieting, at its root, is pretty simple. You need to burn more calories than you take in. You can accomplish this in two ways: first by reducing the amount of calories you take in, and second by increasing the amount of calories that your body uses. That’s it.

However, just because losing weight is simple doesn’t mean that it’s easy.

Making Fat Loss Easier & More Sustainable

It’s one thing to know that you need to eat less, but that’s not going to help you when your stomach is growling and all you can think about is that chocolate bar hidden at the back of your cupboard. That’s where all of these diets come in. Sometimes it’s easier to eat fewer calories if you’re restricting carbs, fats, animal products, junk food, or whatever else.

Similarly, it’s all well-and-good to know that exercise will help you burn more calories and preserve more muscle mass, but you might still be busy, overwhelmed, and tired. That’s where all of these 15-minute home workouts come in. Bodyweight workouts might not be ideal, but at least they’re quick and easy. And, in fact, some of them are quite good. Here’s a quick home workout that Marco Walker-Ng, BHSc, PTS, PN made over on Outlive. (It’s free, too.)

To make things even harder, even if you can summon up the motivation to lose a bunch of fat now, what’s stopping you from regaining it as soon as you get stressed or busy? We need a longer-term solution. We need a sustainable and enjoyable lifestyle built around habits that help us to naturally be leaner and more muscular.

Furthermore, one one of the biggest problems that people have when they lose weight is that having more fat raises your metabolism. A pound of fat burns around 2 calories per day (study). This means that losing 50 pounds of fat will drop your metabolism by around 100 calories per day. If your appetite stays the same, then you might naturally regain the weight simply because your metabolism has slowed.

There’s one final trouble. When you lose weight, you weigh less, and so you need to carry around less weight. A lighter body takes less energy to move around. So again, your metabolism slows.

There’s some good news, though.

Muscle is a Good Ally in This Fight

The good news is that you have an ally in this fight: muscle. Muscle acts like a calorie furnace. With every pound of muscle that you gain, you’ll burn an extra 6 calories per day (study). That might not sound like much, but if you can gain 20 pounds of muscle, that’s an extra 120 calories burned per day. That’s more than enough to cancel out the metabolism changes that would come from losing 50 pounds of fat. It might even be enough to cancel out the small calorie surplus that caused you to gain fat in the first place.

And, as you can probably guess, having more muscle mass also means that you need to burn more calories to carry it around.

Finally, building muscle is quite costly. It takes 2000–3500 calories to build a pound of muscle. So if you’re actively trying to build muscle, then a bunch of the calories you’re eating are going to be funnelled towards muscle growth. This has nothing to do with weight loss, since those calories will indeed be stored, but it does help with fat loss, since you’ll be building muscle instead of storing fat.

You could say that muscle increases your metabolism and steadily burns away your fat stores throughout the day. It also hogs calories, causing your body to invest in muscle growth instead of fat storage.

That you get the abs, the bunsand the guns. Total win.

How do you maintain your muscle mass while dieting? There are just two things you need to do:

  1. Lift weights. Lifting weights is going to help you maintain your muscle mass as you lose weight. If you’re new to lifting weights, or if you’re overweight, then you can actually gain muscle while losing weight. (Here’s how to lift weights as a man, and here’s how to lift weights as a woman.)
  2. Eat a balanced diet that includes a decent amount of protein in it. We recommend getting around 80% of your calories from whole foods, and to get around 1 gram of protein per pound bodyweight per day.

And then, to help you get into a calorie deficit, that’s where the dieting and general exercise comes in:

  1. Pick a diet that you like. Intermittent fasting can work, so can ketogenic diets, so can vegetarian diets. A simpler way to approach it, though, is to eat filling foods, eat plenty of protein, and avoid processed foods. Basically, do everything in this article but in reverse. Whole grains, legumes, fruits, veggies, potatoes, and lean meat are all examples of foods that are quite filling per calorie, so build your diet around those. Try to avoid liquid calories, too, except, perhaps, milk. Chewing seems to help as well, which can make a steak more filling than ground meat.
  2. Be more active. You don’t necessarily need to do cardio, although you certainly could. All you need to do is be active. I like to encourage people to get out and walk more. Walk to the grocery store, carry your groceries home. Go on walks with your family. Or go on a walk to listen to your favourite podcasts. You may even want to get a pedometer to track your steps. (Aiming for 10,000 steps at least 5 days per week seems to be a good goal to set, both for weight loss and also for general health.)

Alright, that’s it for now. If you want to know more about losing fat and building muscle, you might like our article for skinny-fat guys.

Feel free to ask questions down below. I’d be happy to try and help.


  1. haneunee on September 7, 2010 at 10:28 pm

    …can you just make me a menu hahha

  2. Jeff on September 7, 2010 at 11:14 pm

    So informative, and helpful. not to mention coming in at the right time, on a workout/diet binge.

    Thanks guys!

  3. Adam on September 8, 2010 at 8:49 am

    Just a quick note: cinnamon is touted to REDUCE insulin resistance, not increase it. I would say the jury is still out on that one though.

  4. W. Shane Duquette on September 8, 2010 at 10:03 am

    Wow good catch Adam! You’re absolutely right. It’s a potential fix for insulin resistance, not a cause of it. I had a feeling there would be some little problem buried somewhere in that behemoth of text. I’ll fix it.

  5. Samantha Madonik on September 8, 2010 at 10:04 am

    For vegetarians/vegans you can suggest beans, any kind of nuts, dried fruit (raisins), soy milk, almond milk, quinoa ( a grain, super-food that is packed with protein)

    hope this helps!

  6. W. Shane Duquette on September 8, 2010 at 11:26 am

    All great foods Sam, although when trying to lose weight it’s important to be eating more protein than carbs, and some of those foods (raisins, beans, quinoa) have more carbs in them than protein and are thus mainly considered carbs. Nuts have more fat in them than protein, and are thus considered primarily a fat.

    Quinoa, for example, has 69 grams of carbs and 13 grams of protein for every 100 gram serving, making it a very healthy carb portion of a meal, but not a good substitute for a protein. To get a meal’s worth of protein out of quinoa you would have to eat about 138 carbs, throwing your 40% protein and 30% carb balance way off. Quinoa is a superfood though. In fact, beans and quinoa are some of the best foods when on a bulking/muscle building diet, as they’re so calorically dense and healthy. Makes it easy to several thousand healthy calories per day.

    The best bet for vegans, although they generally have a harder time losing and gaining weight, is to buy some sort of powdered protein supplement and take that along with meals.

  7. Teresa on September 12, 2010 at 8:20 pm

    Good stuff guys! I am ready to kick it in high gear as I have a trip to Maui in December:)! Just want to get everything lifted and tight~ha! So my question is…what’s the chili recipe? Would you be willing to share it? I am vegetarian but eat a lot of seitan which has way more protein than carbs (depending on the brand) so it makes a great substitute for vegans and vegs…so even if your chili has meat, I could sub it out. Also, I LOVE fruit…you didn’t mention it…thoughts? I am especially loving my banana every morning…and grapes.

  8. Samantha Madonik on September 12, 2010 at 9:16 pm

    good to know shane! thanks for the info.

  9. W. Shane Duquette on September 12, 2010 at 10:00 pm

    Ah Teresa you’re going to want to ditch the bananas and the grapes! Those things are packed full of calories and sugar. Fruit is a great addition to a healthy diet, but if your goal is rapid fat loss you’re going to want to sub most of it out for green vegetables, which are lower in sugar and calories. Grapes are one of the sweetest fruits out there. Cut those out! Eat ’em again once you hit your goal weight. Same with bananas. Really high in calories and sugar. The best fruits are crisp ‘n sour green apples, if you must. If you DO eat fruits anyway, just calorie count them as carbs and make sure to eat them after meals, not as snacks on their own, to mitigate the insulin spike from the sugar.

    I’ve already shared the basics of my chili recipe, actually! Right here. I’m more of an intuitive chili cook rather than a scientific one, so I don’t have measurements for everything—although I did initially break it down into protein/fat/carbs to make sure the ratio was correct and to get a calorie count per scoop. I have 2 large scoops when bulking and 1.3 scoops when cutting. Added to that I throw in a couple table spoons of Udo’s Choice Oils, which is a mix of all the healthy fats you need. You can use flax oil and olive oil instead. Make sure not to heat those though, as that will wreck them.

  10. Teresa on September 12, 2010 at 10:15 pm

    Hey Shane,

    Thank YOU! Though I had to shed a tear a bit over my bananas and grapes…luckily I have a strange affection for Kale chips…so I’ll just make that my go to. Not sure if you’ve ever made Kale Chips but they are awesome…everyone kind of goes..”um…what, yuck” but then they try them and they are so much better than potato chips and obviously healthy! So I will definitely cut out the bananas and grapes..thanks for the tip…and I’ll check out your chili recipe as well. Thanks for getting back to me so quick!

    • W. Shane Duquette on September 12, 2010 at 11:00 pm

      Oh wow I looked up kale chips. What a great idea. Sounds like the perfect snack! Let me know how the diet goes!

  11. Dex on September 17, 2010 at 12:27 am

    Lots of very good information! Also I would like to request a shopping list for fooood? 1 week

    • W. Shane Duquette on September 19, 2010 at 3:49 pm

      That’s a great idea, actually. I’ll have to write up a couple sample days and grocery lists and pop ’em up on the blog in the future. Stay tuned!

  12. Drew on September 21, 2010 at 8:59 pm

    I’ve recently lost 45lbs, but I still have 20lbs of fat to burn and I need to start lifting so I’m not scrawny. I can start to see my ribs and I don’t have abs…how do I work on them and build them up? My next step is taking post work out whey protein and heavy lifting while staying on a cut.

    • W. Shane Duquette on September 21, 2010 at 9:34 pm

      Hey Drew,
      That’s incredible. 40lbs?! Congrats. The last few pounds are often the trickiest. If you can’t see your abs don’t sweat it, they’re probably there. Probably. I had the problem of having underdeveloped abs too. I kept reading “you need to burn the fat to see the abs” and I was sitting there, emaciated, thinking “Yeah yeah.. I know. But then what?”
      a) Planks. These don’t really work those outer abs that everyone wants, but they push them out, making them seem bigger. When I started doing planks my abs started to become visible for the first time.
      b) Crunches. Make sure you’re doing these right. Most people don’t. There will make those 6/8 pack muscles bigger.
      c) Vacuum. This will work the often forgotten transverse abdominus muscle. I found I could better flex my abs after mastering this. Did it make them bigger? I really can’t be sure. I do highly recommend it though, and you can do it anywhere.
      2) You can find programs out there with a bunch of different exercises. This one has some good oblique exercises, but it’s rather long. You don’t need to be doing multiple sets of 8 exercises for 30 reps each. Willem, the guy in the photo above, did “7 minute abs” for a while. Similar routine. If you do the Scott Herman routine I’d try and finish it in under 10 minutes.
      . . . . and, of course, the people out there saying you need to get rid of the fat first are right—but I agree with you: better to start making the muscles bigger as you go.
      Good luck!

  13. W. Shane Duquette on September 21, 2010 at 9:42 pm

    And by underdeveloped abs I meant REALLY underdeveloped abs. When I started the program I couldn’t do a single sit-up (feet unsupported). Now I’m doing pretty well.

  14. Drew on September 21, 2010 at 10:09 pm

    Thanks for all the tips, I’m about 180 now, but I still have that approx. 20lbs I need to lose. I look good with clothes, but like a shrunken fat person without a shirt. I’m obviously looking to change that substantially between now and Christmas then get really fit for the spring and summer.

    • W. Shane Duquette on September 21, 2010 at 10:24 pm

      Awesome man. Be sure to stay in touch with your results! Got to get those abs ready so you look good in your snowsuit at the christmas party, right? 😉

  15. Drew on September 21, 2010 at 10:26 pm

    I’m in the south, no snow suits for me. I’m just kind of setting a date in my mind. Do you do any kind of HIIT?

    • W. Shane Duquette on September 21, 2010 at 11:08 pm

      I’m currently bulking, so no HIIT. We’re trying out a 4 day per week training program mixing both 5×5 and some hypertrophy training together. So far it’s the most intense program we’ve done. Let’s hope it pays off!
      I did HIIT for 4 weeks last month during our cutting phase. I went from 175lbs to 161lbs. The last week I tried to lower my water retention, so I only counted the first 3 week loss (9lbs) for the purposes of this article.
      The cut went great! I would feel very hungry before every meal, but I didn’t have a constant hungry state. My energy levels were fantastic and the fat slowly melted off while my performance improved slightly in the gym.
      We’re Canadian. Lots of snow. You lucky bastard you. We’re wearing jackets already!

  16. […] The Rapid & Healthy Fat-Loss System: … […]

  17. dude on October 3, 2010 at 2:21 pm

    Hey guys. I was a fat 136, 20-25% body fat, 5’3″ last Christmas, then reached 126 in spring, stalled, but reached 120 mid summer, stalled. I went as low as 118, but I still had body fat over my abs and skinny frame overall. I am back to eating for energy rather than for an arbitrary number. I feel better, around 121 now, and strangely enough, my waist is the same, and the scale says I’ve weighed less since my 2 week eating “binge”.

  18. Harry on October 29, 2010 at 4:35 am

    Loved it! Great bunch of tips! I really like the way you incorporate simple tricks into your program that wont make it a real uphill struggle for us.

    Cheers mate

  19. Willem on January 12, 2011 at 2:16 am

    Hey foxhound!, haha thanks for using me as your posterboy!, I have actually spent that last couple months travelling and quite unintelligently neglecting to watch my weight, which resulting in it catching up with me a little recently, so… back to the grinding wheel!

    Thanks for the thorough post!, it’s awesome to have some of the things we worked on, and heaps more great info put down in an easily accessible format, definitely going to have to go through a couple times to digest all of the info!

    I have found that protein and dietary supplements, though not hard to get my hands on, are a bit too dear for the wallet, and I also have been eating a close to vegetarian diet, so this time is a little bit of a change for me!, I will be making a big batch of chili in the next couple days, we’ll see if it turns out as usual or something amazing (hoping for the latter), but I’ll let you know if I find any goldnuggets to add to the recipe!

    As for exercise, I am doing a 3 session per week workout at the climbing gym, though not perfected yet, it is getting pretty fleshed out, and has been doing wonders for my core strength and flexibility, as well as starting kick in as a weight loss catalyst in the next week or so. The next step is to resume a more carefully constructed diet, instead of snacking and eating at any odd hour, which seems to be my biggest crux.

    I’m off to the Gym, but thanks again!, and I’ll keep you updated!

    Miss you guys heaps!

  20. Karanime on January 12, 2011 at 7:13 pm

    I love you, I love you, I love you, I love you, I love you, I love you, I love you, I love you!

    SERIOUSLY. I’ve been sitting here with the 4-Hour Body going, “Wait, so what happens if I do this? Or that? Or screw up really badly? I’m really tired and angry, what am I doing wrong? TIM, WHY AREN’T YOU ANSWERING MY QUESTIONS!?”

    I’m so unbelievably grateful for this post that I’ve pasted it all over my Facebook and Twitter, I’ve subscribed to the blog, and I’m directing all my weight-loss buddies here.

    Thank you, ILY!


  21. Jared Polowick on January 13, 2011 at 1:56 pm

    Willem, glad to hear you’re back on track!

    Karanime – we’re happy to know you’re finding it useful! We’ve also read the 4HR Body (great book) and we know about the techniques in there so if you have any unanswered questions, just post here and we’ll get back to you. Keep us updated on your progress!

  22. Willem on January 28, 2011 at 3:36 am

    Hey!, I found this video today, thought it might be inspirational 🙂 I am definitely going to incorporate some of this into my workout!

  23. Ashlynne Thompson on February 16, 2011 at 11:18 am

    Hey Foxhound! I am just curious as to what your advice would be with drinking alcohol while trying to slim down? I know a lot of ‘diets’ encourage complete avoidance of alcohol when dieting but I find it a little tricky sometimes (I’m a student–parties/drinking is everywhere). So do you think taking the complete avoidance rule is key initially? Or is there something I can drink that’s rather low in calories and won’t make me gain a lot of weight? 😛

    Oh! Also, do you think it’s a good idea to do a little detox before starting to change my eating habits? Perhaps it will speed weight loss up a little bit?

    Thanks a ton guys,
    Cheers! =)

    • W. Shane Duquette on February 17, 2011 at 9:42 pm

      Hey Ashlynne,
      We went with six days on, one day off. During the dieting I usually drank about once a week. 3-10 drinks (I was at university too!). While it’s true that avoiding alcohol completely is the best way to drop weight the quickest, the most important thing is dropping weight in the long run, right? If you go so hardcore with the diet that you end up quitting it or hating life then in the long run you won’t be as well of as if you took a break here and there and enjoyed yourself and the process.
      As for what to drink. We have an article on that! We’ve got tons of tips on how to drink when on a workout regimen or fat loss diet. When bulking my drink of choice is vodka+milk (as you can see in my display pic there) and when cutting I generally go with vodka+water+fresh lemon. Gin and tonic is totally cool. So are shots. Keep in mind that drinking slows your metabolism. If you drink smart you can avoid GAINING fat… but your fat LOSS might be slowed for a bit. Try to either keep it reasonable (1 drink a day for most girls) or limit your wild drinking to one day a week (less healthy… but damn fun).
      I haven’t experimented with detox!
      Good luck!

  24. Rob on April 8, 2011 at 7:25 pm

    Hey guys

    Love the site. I’ve been reading 4 hour body and you guys break it down much simpler. I’ve been doing strength training three times a week and HIIT twice a week. Saw the weight drop off the first week (4 lbs or so), but not much has happened since then.
    Been sticking pretty rigidly to the diet too

    I tend to start each of my strength workouts with a 16 minute HIIT session too, do you think this is detrimental to the system? I like to get my heart racing before weights, but not sure if it’s causing any problems.

    I’m going to try PAGG/AGG from next week too to see if that helps burn the fat.

    Any tips would be awesome.


  25. W. Shane Duquette on April 17, 2011 at 8:23 pm

    Hey Rob. Congrats on the 4 pounds lost in the first week! That’s incredible! If you’re following the diet and the exercise plan and your weight isn’t decreasing that isn’t a sign that something’s going wrong, it just means that you should be dropping your daily caloric intake. Try 300 less calories a day and see what happens. If that doesn’t work, try dropping it a little further. The best way to do this is just to make your meals a little smaller — but be sure to keep your protein content high, or you’ll suffer in the gym.
    I recently accidentally wound up doing some high intensity exercise before meeting up with Jared and heading to the gym. All of my lifts improved on schedule. There are some certain downsides, but if you’re trying to lose weight instead of pack on muscle then it shouldn’t be a problem. I’d switch to doing it afterwards though. Warm up for a few minutes if you like before your workout. We don’t, but there’s no harm in it. We just do a couple warm-up sets of our starting exercise (eg squats at 50% working weight). I’d do the 16 minute HIIT session right after. Here’s why:
    -You want 100% strength for the lifting session
    -You’ll lose more fat while doing HIIT if your glycogen stores have already been depleted by the weight lifting
    I haven’t tried PAGG but I’ve heard good things about it. Let me know how it goes!

  26. Andree Guiles on July 11, 2011 at 11:16 am

    Have you ever considered writing an ebook or guest authoring on other blogs? Do it!

  27. […] The Rapid & Healthy Fat-Loss System: … […]

  28. Dex on December 4, 2011 at 2:45 pm

    hey whatever happened to the shopping list for groceries?

    • W. Shane Duquette on December 6, 2011 at 6:20 pm

      Hey Dex,
      I started writing up an ebook for rapid (and healthy) muscle gain for scrawny guys. I’m pretty excited. It’s got stuff like grocery lists and recipes. You make a good point though — I should write up a little article for fat loss outlining the pros and cons of different foods! Adding us on Facebook is the best way to keep up to date. Or check back in a few weeks!
      My best,

  29. mike on January 23, 2012 at 9:49 am

    Hey, Shane I was just wondering what the chili recipe is that you used in willems diet if you could post it that would be awesome! Thanks

    • W. Shane Duquette on January 27, 2012 at 4:58 pm

      Hey Mike,
      I get that question a lot! We’re actually writing up a recipe book right now with a bunch of great recipes, although they’re mainly for lean muscle gain, not rapid fat loss. The chili recipe, in order of what goes into the pot, consists of:
      -Coconut oil
      -Onions, garlic
      -A lot of ground turkey
      -Habanero peppers
      -Tomato paste, tomato sauce or ground tomatoes (watch out for BPA — don’t get ’em in cans)
      -Spices (salt, pepper, cayenne, chili powder, masala tandoori or cumin, hot sauce)
      -Black beans, kidney beans
      -A generous amount of almond butter
      -A tiny bit of vinegar

      Hope that helps! I’ll have the recipe written up in more detail soon! Check back 🙂

  30. W. Shane Duquette on January 27, 2012 at 5:02 pm

    To make it juicier Willem would also toss in some Rooibos tea along with the tomato sauce.

  31. Dc on February 7, 2012 at 11:23 am

    Hey guys,
    Really great site and full of fantastic information, thanks for going to such levels of detail.

    One quick question; When you took the AGG supplement stack did you take the amounts mentioned three/four times a day? or are they the total amounts to be split three/four times?

    Again, many thanks for the great site and looking forward to your response.

  32. W. Shane Duquette on February 7, 2012 at 7:20 pm

    Hey Dc,
    The amounts listed are single doses. Take them 3-4 times a day 🙂

  33. Dc on February 8, 2012 at 11:31 am

    Thanks Shane, much appreciated.

  34. Son Ulwelling on February 12, 2013 at 12:25 am

    Just a quick note about pine pollen. If you have asthma or are prone to allergic reactions then this is not the product for you.I stick with the tribulus that I get from Pure Bulk, which is still extremely cost effective even though I get it sent out to Australia.

  35. MaryD on March 4, 2013 at 5:10 pm

    Hello guys! I’ve recently lost 70 lbs and I still have about 40 to go. My problem is that I’m not sure how to exercise my torso because I tend to develop hernias (I’ve had four and I have a small tear again). Do you have any advice for me? Your ideas are great and I look forward to your reply.

    • W. Shane Duquette on April 23, 2013 at 3:23 pm

      This is likely really controversial advice, but that’s actually fairly common, and a cool way to fix it is by improving your alignment and strengthening the muscles surrounding your spine. Check this article out:

      Definitely go see an expert though. Fixing up back injuries is something where it’s worth it to do it right!

  36. William on June 30, 2013 at 1:20 am

    Is there a diet menu for a person of around 150lb? Really having a hard time trying to do groceries

  37. Diane Gulder on April 17, 2014 at 9:37 am

    I have been always drinking green tea in plenty and lately started to include cinnamon to everything possible and feel much better. I don’t have chocolate cravings that much anymore.

  38. Leo on September 11, 2014 at 7:13 pm

    Shane, what workout do you suggest to use when losing fat with this diet? Full-body just compounds 3 times a week or compounds + accessory or upper/lower 4 times a week or push/pull/legs? Very heavy like 5×5 or 3×5 or moderate like 2-3×8-10? Thanks a lot!

  39. Lindsey on July 13, 2015 at 11:24 am

    Once figuring out your macros – mine says to eat about 200 carbs per day. I do a lot of HIIT (probably 3-4) per week combined with weight training and at least 1 long run tossed in there. I eat about 70/30 clean….but fat doesn’t seem to want to budge. Any suggestions? I already track my macros and intake via my fitness pal…but even with 2000 cals per day…I still feel hungry most of the time, even with 65g of fat and 140 g of protein.

    Help this hungry girl out. 🙂

  40. […] Here‘s an article on how to lean up the healthy way. […]

  41. […] However, to make things more interesting, we added in a control group. Or, rather, we added in an average overweight guy who was trying to lose weight. His name is Willem, and he started his journey last year when we planned out a diet that helped him lose twenty pounds in a single month. (More on that in our article about how to lose fat.) […]

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