" alt="">
At Super Fit Dads we prefer long-term solutions to quick fixes.
We love it when small increments of progress stack up to give awesome results.
But sometimes a quick fix may be necessary - say, you want to lose a serious amount of body fat fast.
Like, right now.
Perhaps there's an upcoming high-school reunion or you booked a last-minute vacation, and you'd be happier if you were a few pounds lighter.
Or maybe you'd just like to convince yourself that you can lose weight after all.
Well, this is for you.
So let’s get to it.
Fast Track to Fat Loss
To lose fat we need to be in a negative fat balance.
Now that's really just a science-y way of saying we need to burn more fat than we store.
And the great news is we're going to do that without counting calories and while eating as much as we want.
Almost sounds too good to be true, right?
Well, this isn't going to be some fast food free-for-all - we’re going to have a few ground rules.
Just keep in mind that this is a one-shot, balls-to-the-wall effort, so we don’t have time to gradually change eating habits.
We're working against the clock.
This method is like using a sledgehammer to crack a nut - it's simple, brutal and effective.
As in lose something like 6 - 24 lbs in only six weeks.
Why such a big potential variation in weight loss?
Well, folks starting out heavier and with more body fat will lose weight more easily than lighter folks with less body fat.
The more body fat you have, the quicker you're able to lose it.
So here’s the program in a nutshell.
For the next six weeks you’re going to eat nothing but fibrous vegetables, lean meat and fish.
Some low-carb protein powder will also be a big help and save you a bunch of money, too.
Here's the list of approved foods that will make your transformation possible.
(Remember, I said there would be a few ground rules!)
• Alfalfa sprouts, arugula, asparagus, bamboo shoots, bean sprouts, bok choy, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, endive, kale, leeks, lettuce, okra, onion, peppers, radishes, sauerkraut, scallions, spinach, string beans, tomatoes, zucchini
• Lean beef, skinless chicken breast (or any other low-fat meat)
• Cod, halibut, red snapper, sole, tuna (or any other low-fat fish)
• Drinks: Anything calorie-free
• Whey protein powder is fine as long as it's low-carb (Twinlab's 100% Whey Fuel, Vanilla Rush is a personal favorite)
Keep in mind that:
- Vegetables must be eaten raw or steamed
- Meat/fish must be cooked with minimal oil
- We're not consuming salad dressing, butter, oils or similar
There it is - simple, but effective.
Why Does This Work?
With this program you can lose a massive amount of fat fast, even while eating as much as you want.
So why is it so effective?
1. The approved foods aren't calorie dense
That means you have to consume a larger volume of food per Calorie.
The same way a 10 oz. sirloin steak contains the same number of calories as 12 Oreos, but the steak is bigger, heavier, takes longer to eat, and is more filling.
2. The veggies provide a lot of fiber which helps you feel full
OK, it's 100% obvious, but feeling full makes you less likely to eat more.
As a nice bonus, fiber is also important for keeping your digestive system firing on all cylinders.
3. The meat/fish contains huge quantities of protein
Protein really is the unsung hero of fat loss.
Like fibrous vegetables, it increases how full you feel and makes you less likely to eat more.
It's also calorically “expensive” for the body to digest - the body actually burns more calories dealing with 100 Calories-worth of protein than 100 Calories-worth of fats or carbohydrate.
Which is pretty awesome.
Last, but not least, protein also helps preserve muscle mass while losing weight.
After all, nobody wants to lose 10 lbs if half of that came from muscle.
This is especially important as we get older because strength is the fountain of youth.
So, how much protein should we be aiming to consume?
With an aggressive weight-loss program like this, make sure your daily protein intake is around 1 gram per pound of bodyweight.
This means a 200-lb man should be consuming 200 grams of protein each day.
That translates to something like 2 lbs of lean meat.
Now you can see why supplementing with whey protein powder makes perfect sense!
So get as much protein as you can from meat and fish, then make up any shortfall with protein powder.
That will keep your wallet a whole lot happier.
What About Exercise?
This program is about losing a lot of weight, fast.
And, regardless of what the magazines and TV infomercials claim, exercise takes a back seat to calorie consumption when it comes to losing body fat.
Think of it this way.
How long does it take to fill your car with gas? One minute, maybe two.
But how long does it take to burn through all that gas? Maybe 6 hours or more.
Now food isn't as energy dense as gasoline, but the same principle applies.
That's why those "4-minute fat-blast workouts" never live up to expectations.
Where weight loss is concerned, food intake is Batman and exercise is Robin.
But that doesn't give us a free pass to spend 6 weeks in front of the TV.
The bottom line is that we need to keep moving, so grab any excuse to be more active.
Whether it's mowing the lawn, vacuuming the floor, making the bed, hanging up the laundry, drying the dishes or whatever.
Seriously, all that stuff really adds up.
So don't just think gym, think GYAM: Get Your Ass Moving.
And if you're already on board with a training or exercise program (or if you're about to start one) - that's awesome!
While it's not going to play a major role in your fat loss, it's only going to do good things for you.
Slow & Steady
Remember, this is a one-shot deal – six weeks of balls-to-the-wall calorie restriction is bearable, but it isn’t really a long-term solution.
After all, food should be enjoyed, not just endured.
But if you end up looking better on the beach, in the wedding photos or wherever, this could be just the thing.
Just keep in mind that getting strong and in shape is a marathon, not a sprint.
Slow and steady wins the race.
So if you need to drop some weight fast, or are convinced that you simply can’t lose body fat no matter what - give this program a try.
You'll be amazed by the results.
- Tim
Share this article with your friends!
Images:
Bigstock, Jessica Spengler - Veggies reprised,
The Busy Brain - Peppercorn Beef Shoulder Filet Steak, Extreme ironing - Theredrocket at en.wikipedia