How my client lost 10 pounds (4.5kg) last week (3 Things)
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- เผยแพร่เมื่อ 20 ก.ย. 2024
- If you want the full plan that Carl is using, along with a 3 or 4 day a week training program, you can find them both inside Kettlebell MAXIMORUM here.
👉 go.chasingstre...
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And he’s not “morbidly obese” either.
I’m sharing this with you because if you’re like so many others, you’ve probably “tried to lose weight” only to fail in the past.
Maybe repeatedly.
And let’s face it, repeated failures squash your hope…
Your belief that the possibility even exists.
And let’s also be honest here:
T͟h͟e͟ r͟e͟a͟s͟o͟n͟ m͟o͟s͟t͟ p͟e͟o͟p͟l͟e͟ f͟a͟i͟l͟ i͟s͟ b͟e͟c͟a͟u͟s͟e͟ m͟o͟s͟t͟ “d͟i͟e͟t͟s” a͟r͟e͟ e͟i͟t͟h͟e͟r͟:
[𝐚] 𝐎𝐯𝐞𝐫𝐥𝐲 𝐜𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐞𝐝
[𝐛] 𝐎𝐯𝐞𝐫𝐥𝐲 𝐫𝐞𝐬𝐭𝐫𝐢𝐜𝐭𝐢𝐯𝐞
Or -
[𝐜] 𝐁𝐨𝐭𝐡 [𝐚] 𝐚𝐧𝐝 [𝐛]
So what’d “Carl” do to drop from 245 pounds to 235 pounds last week?
(NOTE: “Carl” is not his real name. I changed it for his privacy.)
A few things of note.
First, though, Carl is like most of us:
He’s constantly navigating a “high stress lifestyle.”
For example, he has 3 kiddos under 12.
He’s a husband.
He’s also an elementary school principal.
That last part probably has made his lift the past 4 years more stressful than most, what with the C0V*D and its resulting fallout.
So, we did a few simple things that you can do starting today.
[𝟏] 𝐇𝐞 𝐩𝐫𝐨𝐚𝐜𝐭𝐢𝐯𝐞𝐥𝐲 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐬 “𝐀𝐜𝐭𝐢𝐯𝐞 𝐒𝐭𝐫𝐞𝐬𝐬 𝐑𝐞𝐥𝐢𝐞𝐟 𝐌𝐞𝐚𝐬𝐮𝐫𝐞𝐬”
ASRMs are simple activities that reduce stress.
The simplest one Carl uses is “straw breathing.”
This activates the Parasympathetic Nervous System which is responsible for “resting and digesting.”
This also reduces inflammation and as a result, can speed up fat loss.
[𝟐] 𝐇𝐞 𝐜𝐮𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐡𝐞 𝐛𝐞𝐞𝐫.
Carl loves beer.
Or at least he loved using it as stress reliever - cracking open a few cold ones each night after work.
Now, he’s actively limiting his “beer time” to just once a week - on the weekends, when everyone socializes.
Beer increases your estrogen levels, which decreases testosterone production, which in turn increases stomach fat. (And “Man Bewbs.”)
The alcohol in beer is also metabolized in your liver as acetate, which is then burned for fuel / energy before carbohydrates or fat.
This explains why heavy drinkers never seem to be able to lose weight, no matter how much they diet.
Best part about cutting out the beer is that not only is this free, it actually saves you money.
[𝟑] 𝐇𝐞 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞𝐝 𝐩𝐫𝐨𝐭𝐞𝐢𝐧.
Carl made sure he ate protein at every meal.
Protein is the building blocks for your muscle.
It also suppresses hunger and cravings.
Especially cravings for fat and carbs (like chips, candy, pretzels, and similar snacks).
Protein also increases your metabolism - the rate at which you burn calories each day.
And that’s because of what’s known as the Thermic Effect of Food.
Your body actually spends 30% more calories (energy) to digest protein when compared to carbs and fats.
We have Carl using a very simple and manageable, yet measurable “diet” which formed the backbone to dropping those 10 pounds last week.
It fits with his family’s schedule and isn’t overly complicated.
He doesn’t even use measuring cups or measuring spoons.
He uses the Nutrition Plan found inside Kettlebell MAXIMORUM.
And he even gets to eat his favorite foods, which most diets forbid.
Honestly, I hate the term “diet” because it’s been so bastardized by the Weight Loss Industry.
I prefer the term “Supportive Nutrition,” because that’s exactly what we’re doing:
Using nutrient dense food to support your lifestyle, health, and training goals.
What was interesting was that Carl said he was actually shocked by how much weight he’d lost because:
[a] He said he really didn’t “feel” like he had lost “that much”
[b] He’s noticeably more muscular in the shoulders, upper back, upper chest, arms, quads and hips, but he didn’t “notice” the “fat loss”
I think the best part is, Carl said he was only hungry about one hour out of the entire week.
So I hope you decide to use these simple strategies that Carl has been using to lop off some extra pounds / kilos this upcoming week too.
Stay Strong,
Geoff
P.S. If you want the full plan that Carl is using, along with a 3 or 4 day a week training program, you can find them both inside Kettlebell MAXIMORUM here.
👉 go.chasingstre...
And yes, it works great whether you’re over 40 or over 50.
Great tips. Prioritizing protein intake really does wonders for appetite and making healthy choices.
Geoff, I have finished your GIANT program (1.0-1.2). Had great success with it. The time commitment worked very well with my family/work life since I returned to work after 4 years of being a stay at home dad.
I purchased maximorum a few weeks ago and look forward to running it. I didnt change anything about my diet while running the GIANT but I do feel like I am overall lighter than when I started and more muscular in the shoulders, arms, and back. I am going to make an honest effort to follow the eating strategy you outline in maximorum and see how far I can go in 12 weeks.
Thank you for making these tremendous programs and videos, it helps guys like me out a lot.
@andrewheminger4307 - Great to hear about your results with 'THE GIANT'!
Looking forward to seeing them with "Kettlebell MAXIMORUM." Keep up the excellent work!
I’m in the sixth week of phase 1 Maximorum! I’ve made some great results. More muscular and leaner. Love the programm
@HMT-pm7bn - Great to hear!
Thanks for the video. Do you have any tips to help get in more peotein. Im not the biggest eater and think it could help with my recovery if I hit that 1g/lb but i have been struggling to get there consistently.
@alekart781 - Protein shakes are the simplest, easiest form. I serving is usually 24-25g of protein, so get 2 servings at a time for 48-50g extra.
@@GeoffNeupert Thanks Geoff. That has been helping and trying to take my recovery more seriously. Thanks.
Geoff - It seems to me that most of that 10 lbs is water weight. Because what he really wants to lose is fat. And nothing kills the willpower like losing 10 lbs the first week and hitting a wall after week 3. Also, it sounds like you are equating 10 lbs of weight with fat loss.
@robertevansiii1445 - Not all of it was pure fat, although that is possible. And yes, some of it was water. But it was not all water, because he didn't put any of that "weight" back on, which is so common after eating pizza and having a few beers.
He's still going strong and in the 220's now, despite not being "perfect" with his nutrition and having even higher than usual stress levels.
@@GeoffNeupertGeoff - Thanks for your response. I think one of the biggest problems that a lot of people have with diets is that they start by dropping carbs, they get GREAT results for 2-3 weeks and then the weight loss plateaus and it is really, really discouraging. I saw somewhere on TH-cam that the #1 diet mistake is completely cutting out carbs at the beginning. If you are more deliberate in reducing carbs as you plan and execute a diet, you are more likely to be able to go longer as you see more consistent results. Btw - Loved your mention of ASRM techniques. Would like to hear more about those. Also, big props to “Carl” for his success and to you for your contribution to it.
that's not possible to lose 10lbs of fat in a week
@alexmacleod9727 - Thanks for your comment. I didn't say Carl lost "10 pounds of fat in a week." I said "he lost 10lbs." Was it all fat? Probably not. Most likely fluid and fat. Is it "possible" to lose 10 pounds of fat in a week? Yes. Is it probable? Can the "everyman" do it? Probably not. Hope that clears things up.
I often loose 6to 8 lbs in a week every time I’m back home from a holiday. That’s just getting back on track again so 10 lbs is doable
I used to lose 10 lbs of water every night during training in Thailand. Now I lose about 6lbs a week and gain back 4 or 5 on the weekend and repeat. Slowly trending downwards
that's not fat@@robwallace2801
@@robwallace2801 10 pounds of fat is 35,000 calories, thats the weekly calorie deficit you would need. That would take a daily deficit of 5,000 calories, every day, for 7 days in a row. You think that is "doable"?. For most of us that would be like eating absolutely nothing for a week but still managing to run a marathon and a 5k, every day for a week straight. Never mind it's practically impossible by doing what is said in this video, which is going to require about a thousand calories of protein a day plus "eat your favorite foods"? Congratulations, now you're running 2 whole marathons every day. It's nonsense. Homeboy lost 8 pounds of water and 2 pounds of fat. Good for him. Shame on Geoff for stooping to this BS, he knows better even if the suckers don't.