If you ate nothing but Twinkies or apples for a few months, you'd probably lose weight. You'd also lose muscle mass and gym performance—and threaten your overall health. Your goal is to build a healthy diet that gives you the right amount of macros (proteins, carbohydrates, and fats) that will sustain you over that time. Let's look at these macros one at a time.
The Rapid Fat Loss Protocol combines a modified cyclical ketogenic diet with mTOR stimulation, mitochondrial optimization, and ongoing toxin binding. The result is rapid fat loss with fewer – or no (we think) – metabolic problems associated with VLCD (very low-calorie diets). It will combine a 6-day ketogenic phase using Bulletproof Coffee, followed by a 1-day high carb re-feeding.
If you could only be a fly on the wall in our kitchen each night after dinner. We are both on My Fitness Pal planning our food for the next day and weighing and measuring our portions. It is fun to meal plan together. I make the meal plan on Sunday and my hubby prepares the majority of the food. Firemen sure do know how to cook! Maybe that is why I married him.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
We both agree, and me especially, that any group that has accountability (facebook, IG, live calls) far outweighs the "workout plan" almost anyone can pick up, try to start, and quickly fall off (though some super disciplined people make it work) but as with team sports, if you have other people rooting you on, picking you up when you miss a day/workout/meal and are actually checking in to see your progress, its like your own little fitness team. The facebook groups were full of people all working to achieve the same goals and there was only positive support from complete strangers. having Amanda and Brandon as the coaches was an added bonus. I get excited for each week or workouts, how to get creative with meals and not feel as though I'm depraving us AND how can I share what I'm doing to change my lifestyle with others.
Stimulus (cue) control involves learning what social or environmental cues seem to encourage undesired eating, and then changing those cues. For example, you may learn from reflection or from self-monitoring records that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee pot, or when around a certain friend. You might then try to change the situation, such as by separating the association of eating from the cue (don't eat while watching television), avoiding or eliminating the cue (leave the coffee room immediately after pouring coffee), or changing the circumstances surrounding the cue (plan to meet your friend in a nonfood setting). In general, visible and reachable food items are often cues for unplanned eating.
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
Belly fat is is different from fat elsewhere in your body. The extra weight some people carry around their waists, arms, and love handles isn’t the same — that’s subcutaneous fat, which sits beneath the skin and is relatively harmless, according to Harvard Medical School. The stuff in your belly, visceral fat, lodges deeper down, around your abdominal organs. It's metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of your body that, in excess, can increase your risk of disease.
Even if you do meet your goal, it's nearly impossible to keep off the weight over the long term: "The amount of restriction required [to maintain that number] will make you so hungry that you’ll eat everything in sight—it’s survival instinct," Dr. Seltzer says. And since calorie restriction gradually slows your metabolism, your body will be less prepared to burn the foods you binge on, he adds. That could mean gaining more pounds than you lost in the first place.
Do this: Limit your total carbs on two consecutive days every two weeks or so to less than 100g per day. This will require you to know how many grams of carbohydrates are in the foods you eat and have the discipline to be very strict on your intake. Your diligence will be rewarded with a noticeable difference in body fat. After two days, you can return to a more normal, though not excessive, carb intake.
Do more HIIT: High intensity interval training (HIIT) is as close to a magic pill as we have (except it involves a whole lot more work than just swallowing a capsule—sorry). Not only does it surge your body to max intensity during the workout, but because you’re working so hard, your body can’t deliver enough oxygen in the moment, explains personal trainer Jeremey DuVall. Your muscles accumulate a “debt” of oxygen that then has to be repaid post-workout. This throws your body into a phase of fat burning for hours after you’re done sweating, known as post-exercise oxygen consumption, or EPOC. Plus, super intense circuits like this activate muscle-building hormones like growth hormone and IGF-1, he adds.