COMPLETE FAT LOSS GUIDE
BY: JESSE JAMES BOYLE
WHAT IS FAT LOSS?
Fat loss refers to the process of losing body fat while maintaining or even increasing lean
muscle mass. It typically involves creating a calorie deficit through a combination of diet and
exercise, which means burning more calories than you consume.
Body fat serves as a source of energy and insulation, but excess body fat can lead to health
problems such as obesity, diabetes, and heart disease. Fat loss is important for improving
overall health and reducing the risk of these conditions. It is important to prioritize sustainable,
health-focused fat loss methods over harmful quick fixes or crash diets.
Fat loss is a slow process and requires consistent and persistent efforts over a period of roughly
12 weeks.
HOW TO ACHIEVE FAT LOSS? CREATE A CALORIE DEFICIT
A calorie deficit occurs when you consume fewer calories than your body burns in a day. This
creates an energy imbalance, as your body has to use stored energy (such as fat) to make up
for the deficit.
When you consistently maintain a calorie deficit over time, your body will start to burn stored fat
for energy, which can lead to weight loss.
For example, if your body burns 2000 calories per day, and you consume only 1500 calories per
day, you would have a calorie deficit of 500 calories per day. This would result in a weight loss
of approximately 1 pound per week, as 1 pound of body fat is equivalent to about 3500 calories.
*RELEVANT INFORMATION*
1 Pound of body fat = 3,500 calories.
Deficit of 250 calories per day = 1/2 pound per week
Deficit of 500 calories per day = 1 pound per week
Deficit of 1000 calories per day = 2 pounds per week
Calories In < Calories Out
(Calories Consumed) < (Calories Burned)
IMPORTANCE OF PROTEIN INTAKE
To preserve lean muscle while in a calorie deficit, aim for about 1 gram of protein per pound
of body weight. Sufficient protein intake helps prevent muscle breakdown, ensuring a toned
physique. As your body loses fat, it might resort to breaking down muscle for energy.
Adequate protein intake provides essential amino acids for muscle repair and growth during fat
loss, minimizing muscle loss and promoting the use of stored fat as the primary energy source.
NECESSARY INFORMATION TO CREATE A CALORIE DEFICIT
BMR
BMR stands for Basal Metabolic Rate. It is the amount of energy or calories that your body
needs to perform basic functions such as breathing, circulating blood, and maintaining body
temperature while at rest. BMR is often used as a starting point for calculating daily calorie
needs based on factors such as age, height, weight, gender, and activity level. Knowing your
BMR can help you determine the number of calories you need to consume each day to
maintain, gain, or lose weight. BMR can be affected by factors such as genetics, body
composition, and hormones.
In this example, we use my age, gender, height, and weight to estimate my BMR.
If I remained sedentary and spent the entire day in bed, my estimated energy expenditure would
be approximately 1849 calories. However, my actual energy needs (AMR “Active Metabolic
Rate”) vary depending on my activity levels. In my case, I engage in daily exercise or intense
workouts 3-4 times per week, therefore my estimated energy expenditure increases to 2865
calories.
The BMR calculator offers a good starting point for estimating your Basal Metabolic Rate. To
improve its accuracy, you can track your daily calorie intake, maintain consistent water
consumption (around 4 liters per day), monitor weight changes through morning and evening
weigh-ins, and calculate an average. These practices reduce variables like water weight
fluctuations and provide a more accurate BMR estimate, enabling better control of your weight
management goals.
CREATING THE DEFICIT
1. Determine your BMR: Use a BMR calculator to estimate your BMR
2. Set a weight loss goal: Determine how much weight you want to lose and the
timeframe you aim to achieve it in. Remember that a safe and sustainable rate of weight
loss is typically 0.5-2 pounds per week.
3. Calculate your calorie deficit: To create a deficit, subtract a certain number of calories
from your BMR. A common approach is to aim for a daily deficit of 250-500.
4. Monitor your calorie intake: Track your daily calorie consumption using a food diary or
mobile app. Ensure that your total calorie intake, including meals, drinks, and snacks,
remains below your calculated BMR deficit.
5. Combine with physical activity: Incorporate regular exercise into your routine, as it
can help increase your calorie expenditure and further contribute to the calorie deficit.
6. Monitor progress and make adjustments: Regularly assess your progress by tracking
your weight. If necessary, adjust your calorie intake or activity level to ensure you are on
track toward your weight loss goal.
HOW TO BOOST YOUR BMR?
●
●
●
●
●
●
●
●
●
Build muscle: Muscle tissue has a higher metabolic rate than fat tissue, which means it
burns more calories at rest. This is why strength training and building muscle mass is
recommended to support long-term weight management.
Engage in physical activity: Low-intensity physical activity like walking, cleaning or
taking the stairs can help boost your BMR.
Get enough sleep: Lack of sleep can disrupt hormones that regulate metabolism and
potentially lower your BMR. Aim to get 7-9 hours of sleep each night to support a healthy
metabolism.
Eat lots of protein: Protein has a higher thermic effect than carbohydrates or fat,
meaning that your body burns more calories digesting protein. Aim to eat a variety of
protein sources.
Maintain Proper Hydration: Ensure you stay properly hydrated by drinking a minimum
of 4 liters of water daily. Adding a pinch of pink Himalayan salt to your water can aid in
rehydration, thanks to its sodium, potassium, and magnesium contents.
Cold showers: Cold showers force the body to work harder to maintain its core
temperature in response to cold, which can boost energy expenditure temporarily.
Reduce stress: Chronic stress can raise levels of the hormone cortisol, which can
potentially lower BMR. Incorporating stress-reducing practices such as meditation, yoga,
or deep breathing may help support a healthy metabolism.
Increase dietary fiber: Fiber-rich foods like fruits, vegetables, whole grains, and
legumes can help increase satiety and potentially boost BMR through the thermic effect
of food.
Boosting testosterone levels: Testosterone is a key factor in controlling muscle mass
and how your body stores fat.
●
●
●
Stay active throughout the day: Sitting for prolonged periods of time can lower BMR.
Incorporating small bouts of activity throughout the day, such as taking a quick walk or
doing some stretching, can help support a healthy metabolism.
Intermittent fasting: Studies suggest that intermittent fasting (time-restricted feeding)
may increase BMR by promoting weight loss and potentially increasing insulin sensitivity.
High-intensity interval training (HIIT): HIIT workouts can boost BMR and calorie
burning for several hours after a workout.
COLD EXPOSURE - ICE BATHS (3-6 MINUTES)
Cold exposure has the potential to increase metabolism by activating brown fat, which burns
calories to generate heat, enhancing comfort in colder temperatures. When exposed to cold
water, the body redirects blood flow to prioritize vital organs, improving circulation and metabolic
processes. This exposure also activates brown fat, a unique adipose tissue that acts as the
body's internal thermostat, raising body temperature in cold environments due to its
thermogenic properties. Brown fat contains numerous mitochondria, akin to energy-burning
engines, setting it apart from white fat, which primarily stores energy.
Moreover, cold exposure triggers a multifaceted physiological response, including the rapid
release of cold shock proteins from the liver. These proteins combat free radical oxidation,
significantly boost protein synthesis, aid in muscle repair, and contribute to overall well-being.
Cold exposure also stimulates increased protein synthesis, vital for muscle repair and calorie
burning due to the higher energy maintenance demands of lean muscle compared to fat.
Additionally, cold shock proteins scavenge free radicals, reducing the impact of oxidative stress
on metabolic processes and overall health, potentially influencing fat loss.
OTHER RELEVANT INFORMATION
TRACKING YOUR CALORIES (ESSENTIAL)
To track your calorie intake, record daily calories consumed using tools like a food diary,
calorie-tracking app, or kitchen scale for accurate portion measurements. This aids in monitoring
intake and adapting your diet for weight objectives.
In the absence of these tools, consider mentally noting your caloric intake. Though less precise,
this method offers a rough estimate, particularly if meals and portions are consistent.
HORMONES REGULATING YOUR APPETITE
Leptin is known as the "satiety hormone." It signals the brain when energy stores are
sufficient, reducing appetite and increasing energy expenditure. Leptin is released by fat cells,
travels to the hypothalamus, binds to receptors, and controls hunger and metabolism. High
leptin levels suppress appetite and boost fullness, while low levels stimulate appetite and
reduce energy expenditure.
Ghrelin is known as the "hunger hormone." Produced in the stomach lining, it stimulates
appetite and food intake. Ghrelin signals the brain's hypothalamus to promote hunger, with
levels rising before meals and falling after eating. It also increases fat storage and decreases
energy expenditure, working in opposition to leptin, which signals fullness with low levels.
PROBIOTICS
Probiotics have shown potential in optimizing these hormones to support fat loss efforts.
Specifically:
● Probiotics can enhance leptin sensitivity, allowing your brain to more accurately detect
leptin signals, which, in turn, help you feel full faster.
● Probiotics also have the ability to reduce ghrelin levels, diminishing hunger and cravings,
particularly for sugary and carbohydrate-rich foods.
● Furthermore, probiotics beneficially influence the composition of gut bacteria associated
with fat storage, insulin sensitivity, and metabolism.
EXTREME WEIGHT CUTS (NO NO)
Extreme weight cuts involving severe calorie restriction, dehydration, or excessive exercise can
cause negative health consequences such as muscle loss, nutrient deficiencies, and hormonal
imbalances. These can make it hard to stay active, leading to fatigue and decreased motivation.
Such drastic changes to diet and exercise are hard to maintain long-term, leading to weight
regain once normal habits resume. Severe calorie restriction can cause hunger and binge
eating, developing disordered eating habits. A sustainable approach involves gradual and
realistic changes to diet and exercise, leading to long-term success and improved health.
MUSCLE AND IT’S METABOLIC ACTIVITY
Preserving muscle mass is key for effective weight management. A reduction in muscle tissue
results in a lower basic metabolic rate (BMR) due to decreased energy demand. Muscle is a
metabolically active tissue meaning it requires energy (calories) to maintain itself. Prioritizing
muscle preservation is vital for target weight maintenance. Decreased muscle mass lowers
BMR, complicating weight goals. Active muscles burn calories, so less muscle reduces
calorie-burning capacity, impacting weight control.
*THERE ISN’T A FOOD GROUP RESPONSIBLE FOR WEIGHT GAIN*
Eating more calories than your body needs, regardless of the macronutrient source, can lead to
weight gain. Weight gain can happen even with healthy foods if overeaten. It's the overall calorie
intake that determines the accumulation of body fat. When you consistently overeat, the excess
energy is stored as fat, regardless of whether it comes from fats, carbs, or proteins. While each
macronutrient has specific functions in the body, such as fats for hormone production, carbs for
energy, and proteins for muscle repair, a balanced intake of all three is essential for overall
health. Focus on maintaining a balanced diet and portion control rather than solely blaming a
specific macronutrient for weight gain.
Spot Reduction Misconception
Targeted exercises for fat loss in specific areas are a misconception. Weight loss generally
occurs evenly throughout the body, not in isolated spots. While targeted exercises can
strengthen muscles in a particular area, they may not lead to significant fat loss in that specific
spot.
Genetic Influence on Fat Storage
Genetics plays a vital role in determining where your body tends to store and lose fat. Some
individuals genetically store more fat in certain areas, like the abdomen or hips, while others
have different fat storage patterns.
Hormonal Impact on Fat Distribution
Hormones such as estrogen and testosterone influence fat storage and loss. For example, men
typically store more fat in the abdominal area, while women may store it in the hips and thighs.
Hormonal changes, such as those occurring during pregnancy or menopause, can affect fat
distribution.
"First-In, Last-Out" Concept
The idea that fat is lost from the areas where it was gained first is often referred to as "first-in,
last-out." This means that fat loss may begin in areas like the face, neck, and upper body, while
stubborn areas like the abdomen, hips, and thighs are often the last to show noticeable changes
during weight loss.
When individuals engage in activities like dieting and exercise to lose weight, they typically
experience initial reductions in subcutaneous fat, which is the fat located just beneath the skin.
This fat type responds relatively quickly to lifestyle changes, such as calorie reduction and
increased physical activity. Consequently, noticeable changes in body appearance often occur
early in the weight loss process.
In contrast, visceral fat, situated deep within the abdominal cavity and surrounding internal
organs, tends to be more resistant to immediate change. It requires more sustained and
comprehensive efforts in terms of both dietary modifications and exercise routines to effectively
reduce visceral fat levels.
DIVERSE EFFECTS OF EXERCISE ON WEIGHT LOSS AND BODY
COMPOSITION
In a 12-week study with three groups—no exercise, cardio workout, and lifting
routine—participants followed a weight-loss diet.
​
​ No Exercise Group:
● Achieved a 21-pound weight loss.
● Lost 7 pounds of muscle.
● Majority of the weight loss (approximately two-thirds) came from fat.
​
​
​
​
Cardio Workout Group:
● Also achieved a 21-pound weight loss.
● Preserved muscle better with only 5 pounds lost.
● The primary weight loss (16 pounds) was from fat.
Lifting Routine Group:
● Achieved a 21-pound weight loss.
● Preserved all muscle mass (0 pounds lost).
● Lost 21 pounds of fat.
Exercise is crucial for body composition. Without exercise, about one-third of weight lost is
muscle. Exercise enhances fat loss while maintaining muscle mass, making it essential for
improving body composition. A proper muscle-building routine during weight loss ensures
muscle retention and fat loss, vital for a healthier physique.
HOW CAN I CREATE THIS CALORIE DEFICIT?
→ DIET AND EXERCISE
DIET
A diet refers to the specific types of foods and drinks that an individual regularly consumes in
their daily routine. This can also include a structured plan or program followed by someone to
achieve a particular goal, such as weight loss or improved health. Different diets may restrict
certain types of foods or macronutrients (such as carbohydrates, proteins, and fats), while
others emphasize a balance of all food groups in moderation.
A healthy diet is one that provides the necessary macronutrients, which include carbohydrates,
proteins, and fats, as well as micronutrients like vitamins and minerals. These essential nutrients
help to support overall health and well-being by providing the necessary energy to carry out
day-to-day activities, maintain healthy bodily functions, and promote optimal growth and
development.
DIET RECOMPOSITION
Diet recomposition is a nutrition strategy that involves manipulating macronutrient intake
(protein, carbohydrates, and fat) to simultaneously build muscle and lose fat. The goal is to
create a calorie deficit while still providing the body with enough protein and essential nutrients
to support muscle growth and recovery. This is achieved through a combination of resistance
training which is essential to build and maintain muscle mass during the fat-loss process and
dietary changes, such as increasing protein intake and moderating both fat and carbohydrate
intake to create a moderate calorie deficit to change your body composition.
RECOMMENDED MACRONUTRIENT DISTRIBUTION
Protein: 35-45%
Fats: 25-30%
Carbohydrates: 25-30%
WHAT YOU NEED TO FOCUS ON?
NUTRIENT DENSITY
Nutrient density refers to the amount of essential nutrients per calorie in a food. Nutrient-dense
foods provide a high concentration of vital nutrients in a smaller number of calories.
Focus on High Nutrient Dense Foods (Raw Foods): Lots of nutritional value
per calorie consumed
●
●
●
●
●
Vegetables
Fruits
Whole grains
Lean proteins
Healthy fats
Nutrient Dense Food Suggestions
●
●
●
●
●
●
●
●
●
Leafy Greens: Spinach, kale, collard greens, arugula, and other leafy greens
Cruciferous Vegetables: Broccoli, cauliflower, brussels sprouts, cabbage/lettuce
Berries: Strawberries, blueberries, blackberries, and raspberries
Citrus Fruits: Oranges, grapefruits, lemons, and limes
Vegetables: Non-starchy vegetables such as broccoli, cauliflower, spinach, kale, carrots,
bell peppers, cucumbers, tomatoes, and frozen vegetables
Fruits: Apples, Zucchini
Proteins: Chicken breast, egg whites, white fish, tuna, non-fat Greek yogurt
Carbs: Cauliflower rice, sweet potatoes, yams, shirataki noodles,
Fats: Salmon, avocado, olive oil, eggs
Avoid Low Nutrient Dense Foods: Little nutritional value per calorie
consumed
●
●
●
●
Processed snacks
Sugary drinks
Foods high in saturated or trans fats
Refined Sugars
SUPPRESSING APPETITE AND PROMOTING SATIETY
Certain foods are known to help suppress appetite and promote satiety. Here are some
examples:
FIBER
High-fiber foods: Fiber is a type of carbohydrate that is not digested by the body, which means
it helps to add bulk to the diet without adding calories. Foods high in fiber can help to promote
feelings of fullness. Some examples of high-fiber foods include oats, quinoa, beans lentils,
broccoli, and spinach.
There are three main types of fiber:
●
●
●
Soluble Fiber: Dissolves in water to form a gel-like substance. Found in oats, fruits
(e.g., apples), veggies (e.g., carrots), and legumes. Aids blood sugar and cholesterol
control.
Insoluble Fiber: Doesn't dissolve in water. Adds bulk to stool and prevents constipation.
Found in whole grains, nuts, seeds, and veggie skins.
Resistant Starch: Resists digestion, akin to fiber. Found in green bananas and cooled
potatoes. Supports gut health and blood sugar control.
Protein-rich foods: Protein-rich foods take longer to digest than carbohydrates and can help
you keep you feeling full for longer periods of time. Some examples of protein-rich foods include
chicken, turkey, salmon, tuna, eggs, Greek yogurt, tofu, and lentils.
Healthy fats: They help slow down digestion and promote feelings of fullness. Some examples
of healthy fats include avocado, almonds, walnuts, chia seeds, olive oil, coconut oil, and
avocado oil
Spices and herbs: Certain spices and herbs, have been shown to have appetite-supressing
effects such as ginger, turmeric, cinnamon, and cayenne pepper.
Water-rich foods: Foods that are high in water content, such as watermelon, celery, and
cucumbers.
Foods with a low glycemic index: Foods that have a low glycemic index can help to stabilize
your blood sugar levels and reduce cravings. Some examples of low glycemic index foods
include quinoa, oats, apples, berries, and sweet potatoes.
LOW-CALORIE, HIGH VOLUME, NUTRIENT DENSE FOODS
Foods that are low in calories but high in volume can help to fill you up without adding a lot of
calories to your diet. This list includes broccoli, kale, cabbage, mushrooms, cauliflower, bell
peppers, tomatoes, spinach, lettuce, cucumbers, zucchini, strawberries, blueberries,
blackberries, raspberries, carrots, and cucumbers
While low-calorie foods can help achieve a calorie deficit, it is important for them to be rich in
vitamins and minerals as they will promote overall well being and better hunger management
through satiety. This ensures a better return on investment for each calorie consumed.
Items like sugar-free jello and smart pop popcorn are examples of low-calorie, low-nutrient
options.
THE CALORIC THERMIC EFFECT OF FOOD
The caloric thermic effect of food, also known as dietary-induced thermogenesis or the thermic
effect of food (TEF), refers to the amount of energy that the body uses to digest, absorb, and
metabolize the nutrients in food. It is the amount of energy that is expended by the body during
the process of digestion and metabolism.
Different types of nutrients have different thermic effects. For example, protein has a higher
thermic effect than carbohydrates or fats, meaning that the body expends more energy digesting
and metabolizing protein than it does digesting and metabolizing carbohydrates or fats.
Overall, the caloric thermic effect of food accounts for approximately 10% of most people's total
daily energy expenditure.
PROTEIN
Proteins have a higher thermic effect compared to carbohydrates or fats. This is because
protein digestion and metabolism require more energy due to the complexity of protein
molecules and the multiple steps involved in their breakdown, transport, and synthesis. Protein
also has a high specific dynamic action (SDA), which means it requires more enzymatic activity
for digestion and absorption, further increasing its thermic effect. Protein's high satiating effect
helps control appetite and reduces overall food intake.
HOW MUCH PROTEIN SHOULD I CONSUME?
Resistance exercises, like weightlifting, cause stress and damage to the muscles. To repair and
grow muscles, it's essential to consume enough protein. For those in resistance training, aim
for 0.9-1.1 grams of protein per pound of body weight. This ensures an adequate supply of
amino acids for muscle synthesis and to prevent breakdown. Distribute protein intake evenly
throughout the day using whole foods and protein supplements if necessary for better muscle
recovery and growth during resistance training.
LEANEST SOURCES OF PROTEIN
-Protein Powder
-Egg Whites
-Chicken Breast
-Tuna + Shrimp
-White Fish
-Greek Yogurt
-Turkey
-Extra Lean Ground Beef
-Fairlife Skim Milk
-Liver
RAW FOODS
Whole, minimally processed foods are generally better for basal metabolic rate (BMR) than
highly processed foods. This is because whole foods tend to be more nutrient-dense and have a
higher thermic effect,, meaning that the body burns more calories digesting and metabolizing
them.
AVOID OVERCONSUMING CARBOHYDRATES
Carbohydrates, especially refined sugars can be easy to overeat for several reasons:
●
●
●
Palatability: Many carbohydrate-rich foods, such as cookies, pastries, and chips, are
often highly processed and designed to be tasty and appealing. This can make it easier
to consume larger quantities without feeling satisfied.
High energy density: Carbohydrate-rich foods can be calorie-dense, meaning they
contain a high number of calories per gram. This can make it easier to consume a large
number of calories in a relatively small volume of food.
Insulin response: Carbohydrates, especially those with a high glycemic index, can
cause a rapid increase in blood sugar levels, triggering an insulin response. Insulin helps
shuttle glucose into cells, including fat cells, for storage. This can lead to a cycle of blood
sugar spikes and crashes, potentially increasing cravings for more carbohydrates.
●
●
Lack of satiety: Some carbohydrates, particularly refined and processed ones, may not
provide a significant feeling of fullness or satiety. This can result in a tendency to eat
larger portions or seek additional snacks, leading to overconsumption.
Emotional and environmental factors: Carbohydrate-rich foods are often associated
with comfort and pleasure, which can contribute to emotional eating. Additionally,
environmental factors like food availability, social situations, and advertising can
influence the consumption of carbohydrate-rich foods.
EXERCISE
RESISTANCE TRAINING
Resistance training is important for fat loss because it helps increase muscle mass, which in
turn raises your resting metabolic rate, leading to more calories burned at rest. It also helps
preserve muscle mass during weight loss, ensuring that the weight loss primarily comes from fat
rather than muscle.
To achieve the best results, it is generally recommended to incorporate resistance training
into your routine three to four times per week. This frequency provides the necessary
stimulus to maintain muscle mass while promoting fat loss. Consistency is key, so aim for
regular sessions with proper form, progressive overload, and sufficient rest between workouts
to optimize your fat loss and muscle retention goals.
MAKE SURE YOU’RE LIFTING HEAVY
Lifting heavy weights during fat loss is crucial to maintain muscle mass. It promotes muscle
growth, prevents muscle breakdown in a calorie deficit, recruits more muscle fibers, and helps
maintain strength. A decrease in strength often signals muscle loss, which is common in a
caloric deficit.
I recommend incorporating a mix of High-Intensity Training (HIT) and volume to maximize
your lifting results.
TIMING YOUR CARBOHYDRATES
To optimize your workout performance and recovery, focus on concentrating the majority of your
carbohydrate intake around the time you'll be exercising.
Pre-Workout: Consuming carbohydrates before your workout can provide you with the energy
needed to perform at your best. Complex carbohydrates like oatmeal, rice, whole-grain bread,
or fruits can be beneficial. Aim to eat your pre-workout meal 1-2 hours before exercising to allow
for digestion.
Consuming carbohydrates before lifting weights is crucial because it replenishes glycogen, the
stored form of glucose, in your muscles and liver. Glycogen serves as a readily available energy
source during exercise, providing the necessary fuel for muscle contractions. Eating carbs
before a workout converts them into glycogen, ensuring that your muscles have sufficient
energy for lifting heavier weights, performing more repetitions, and delaying fatigue. This is
especially vital for strength and endurance during intense resistance training, ultimately
enhancing your energy levels and overall performance.
Post-Workout: After your workout, it's important to replenish glycogen stores and promote
muscle recovery. This is when consuming carbohydrates is particularly crucial. Fast-digesting
carbohydrates such as white rice, white potatoes, or sugary foods can be helpful because they
raise insulin levels, which aids in glycogen replenishment. Pair carbohydrates with a source of
protein to enhance recovery and muscle repair.
CARDIOVASCULAR ACTIVITIES
LISS OR HIIT? - LISS IS PREFERABLE TO AVOID FATIGUE
LOW-INTENSITY STEADY STATE CARDIO
To achieve our main goal of fat loss, it is recommended to incorporate at least 150 minutes of
Low-Intensity Steady State (LISS) cardio per week. LISS cardio involves performing aerobic
exercise at a low intensity typically lasting 30 minutes, maintaining a heart rate that is around
50-70% of an individual's maximum.
LISS cardio can be sustained for longer durations compared to high-intensity workouts like
interval training. It is suitable for fat loss and those aiming to improve their cardiovascular health
without excessive fatigue or muscle soreness.
Compared to high-intensity exercise, LISS cardio places less stress on the body's energy
systems, resulting in lower fatigue levels.
LISS cardio is located in between the “Very Light” and “Light” sections of the chart.
Recommended LISS Options
TREADMILL
3-4 SPEED
6-12 INCLINE
30 MINUTES
STEPMASTER
6-7 SPEED
30 MINUTES
HIGH-INTENSITY INTERVAL TRAINING
HIIT consists of short bursts of intense exercise followed by active recovery or rest intervals. It's
a high-intensity, brief workout that quickly elevates the heart rate, providing an intense
cardiovascular challenge. HIIT is efficient for calorie burning, enhancing aerobic capacity, and
promoting fat loss. Aim for 20-30 minute sessions, twice a week. It also stimulates the release of
human growth hormone (HGH), improving metabolism and fat burning. Additionally, HIIT
preserves muscle mass, resulting in a higher metabolism, and it is a time-efficient way to
enhance cardiovascular fitness.
HIIT can cause fatigue due to factors such as energy depletion, muscle fatigue, and central
nervous system (CNS) fatigue. HIIT workouts utilize a lot of energy, depleting glycogen stores
and potentially leading to fatigue. Rapid and intense movements in HIIT exercises can result in
muscle fatigue, while the demands on the CNS can contribute to an overall sense of fatigue.
Proper fueling, hydration, warm-up, cool-down, and recovery strategies are essential to manage
fatigue and optimize HIIT performance.
Recommended HIIT Options
Sprints / Battle Bike / Hill Sprints / Sled Pushes
6-8 sets
75-100% intensity for 15 seconds
Rest for 1-2 minutes
WHAT IS FATIGUE?
Experiencing fatigue in a calorie deficit is normal and expected. It occurs when your body
consumes fewer calories than it needs, causing tiredness and lack of energy. This fatigue is a
sign that your body is adjusting to the reduced calorie intake and utilizing its energy reserves.
HOW TO REDUCE FATIGUE?
However, there are several strategies that can help to avoid or reduce fatigue while on a calorie
deficit:
● Gradual calorie reduction: If you are starting a calorie deficit, it's important to do it
gradually rather than drastically cutting calories all at once. This will help your body to
adjust slowly to the changes and avoid feeling too fatigued.
● Balanced diet: Make sure you are consuming a balanced diet that includes all the
necessary nutrients, such as protein, healthy fats, and complex carbohydrates. These
nutrients provide energy to the body and can help to reduce fatigue.
● Frequent, small meals: Eating smaller, more frequent meals throughout the day can
help to keep energy levels stable and reduce feelings of fatigue. This can also help to
prevent overeating or binge eating.
● Hydration: Drinking enough water throughout the day can help to prevent dehydration,
which can lead to fatigue. Aim for at least 8 cups (64 ounces) of water per day.
● Rest and recovery: Adequate rest and recovery are important for maintaining energy
levels and reducing fatigue. Make sure you are getting enough sleep each night and
taking rest days from exercise when needed.
● Exercise: Regular exercise can help to boost energy levels and reduce feelings of
fatigue. Aim for at least 30 minutes of moderate exercise most days of the week.
Consider implementing a refeed day
Including refeed days can help you strike a balance between your physical and mental
well-being while pursuing your dietary goals.
●
●
●
●
●
Elevate carbohydrate intake to revitalize glycogen stores, enhance metabolism, and
optimize workout performance.
Introduce a controlled calorie surplus
Treat yourself to psychological relief by indulging in additional food.
Promote hormonal equilibrium, especially in regulating leptin for hunger and metabolism
management.
Mitigate diet-related fatigue by providing a transient energy boost.
Breaking Through a Plateau - Vital Information
Metabolic Rate Adjustment: Caloric restriction can lead to a decrease in your metabolic rate,
known as metabolic slowdown or adaptive thermogenesis. This is the body's way of conserving
energy during periods of limited food availability.
Muscle Loss: In some cases, significant calorie reduction can lead to the breakdown of muscle
tissue for energy, resulting in a loss of lean muscle mass.
Hunger Hormones: Caloric restriction can disrupt hunger-regulating hormones like leptin and
ghrelin, increasing feelings of hunger and making it more challenging to adhere to a
calorie-restricted diet. This can lead to reduced physical activity and a more sedentary lifestyle.
As time passes, the body adapts to caloric restriction, resulting in a slower weight loss process
or reaching a plateau. Breaking through this plateau requires increased efforts for further
weight loss.
To overcome a fat loss plateau, consider the following steps:
● Reduce your caloric intake.
● Incorporate additional cardiovascular exercise into your routine.
● Increase the number of hours fasting
CHEAT CODES FOR ACHIEVING A DEFICIT
COFFEE
Coffee is a stimulant that contains caffeine, which can help suppress appetite in several ways.
Firstly, caffeine can increase the production of the hormone epinephrine (also known as
adrenaline), which can help to reduce hunger. This hormone activates the body's "fight or flight"
response, which can suppress appetite and increase energy levels. Secondly, caffeine can
stimulate the central nervous system, which can lead to increased metabolism and energy
expenditure. This increased energy expenditure can help to reduce hunger and promote weight
loss. Thirdly, coffee can help to improve satiety and reduce cravings. Studies have shown that
caffeine can stimulate the release of the hormone peptide YY (PYY), which is produced in the
gastrointestinal tract and helps to suppress appetite. Finally, coffee can also help to improve
mood and cognitive function, which can indirectly help to reduce appetite. When you feel good,
you are less likely to turn to food for comfort or as a way to boost your mood.
GUM
One way that gum may help to reduce appetite is by providing a distraction from food cravings.
Chewing gum can help to occupy the mouth and mind, which can reduce the urge to eat or
snack on unhealthy foods.
Chewing gum can also help to increase saliva production, which can help to reduce feelings of
hunger. Saliva contains enzymes that help to break down food, so an increase in saliva
production can signal to the body that it is time to stop eating.
Furthermore, some studies have suggested that the act of chewing gum can help to reduce
feelings of stress and anxiety, which are often associated with overeating or binge eating.
BRUSHING YOUR TEETH
Firstly, the fresh, clean feeling that comes after brushing your teeth can signal to the brain that
eating time is over, reducing the urge to snack or eat. This can be especially helpful if you are
prone to late-night snacking or have a habit of grazing throughout the day.
Secondly, brushing your teeth can also help to reduce the sensation of sweetness in your
mouth, which can help to curb sugar cravings. This is because the toothpaste used in brushing
typically contains a compound called sodium lauryl sulfate, which temporarily suppresses the
taste buds that detect sweetness.
SPARKLING WATER
Sparkling water can contribute to enjoyable fat loss by providing a sense of fullness and
reducing the urge to overeat. The bubbles in sparkling water create a feeling of satiety,
potentially reducing the amount of food consumed during a meal. Additionally, opting for
sparkling water over high-calorie sugary drinks can help lower calorie intake and better manage
appetite.
WATER
●
●
●
●
Water takes up space in the stomach: When you drink water, it fills up space in your
stomach, which can help to reduce feelings of hunger and promote a sense of fullness.
Water can help to reduce calorie intake: Drinking water instead of calorie-dense
beverages like sugary drinks or juice can help to reduce overall calorie intake, which can
lead to weight loss or weight management.
Water can help to boost metabolism: Drinking water can temporarily boost your
metabolism, which can help you to burn more calories and reduce overall calorie intake.
Water can help to reduce cravings: Sometimes when we feel hungry, we're actually
thirsty. Drinking water can help to reduce cravings for salty or sweet foods and help us to
make healthier choices.
WALKING 10K STEPS PER DAY (REDUCING SEDENTARY BEHAVIOR)
Walking can offer several benefits when incorporated into a fat-loss diet:
● Calorie burn: Walking helps burn calories, contributing to a calorie deficit necessary for
fat loss.
● Low impact: Walking is a low-impact exercise that puts minimal stress on your joints,
making it suitable for individuals with joint pain or injuries..
● Increased fat utilization: Walking primarily utilizes fat as a fuel source, especially
during longer-duration walks. It helps tap into your body's fat stores and promotes fat
burning.
●
●
●
Improved metabolism: Regular walking can boost your metabolism, increasing the
number of calories your body burns throughout the day. This can help create a favorable
environment for fat loss.
Increased energy levels: Regular walking can help boost energy levels and reduce
fatigue, making it easier to stay active throughout the day.
Muscle preservation: While walking may not build significant muscle mass, it helps
preserve existing muscle. This is important during a fat loss phase as maintaining
muscle mass supports a higher metabolism and a more toned appearance.
APPLE CIDER VINEGAR
Some studies have shown that consuming ACV before a meal may lead to greater feelings of
fullness and a reduced calorie intake, which could potentially aid in weight loss.
INTERMITTENT FASTING
Intermittent fasting is a dietary approach that involves cycling between periods of eating and
fasting.
16/8 Method: The 16/8 method involves fasting for 16 hours and having an 8-hour eating
window. For instance, you could stop eating by 7 p.m. and then fast until 11 a.m. the following
day. During the 8-hour eating window, you consume your meals and snacks.
During the fasting period, you can consume:
● Water
● Sparkling water
● Lime/lemon water
● Tea (calorie-free)
● Black coffee
The eating period typically involves consuming two to three meals within the eating window.
Intermittent fasting aims to create a calorie deficit by restricting the eating window, promoting
weight loss, and improving metabolic health.
THE 2 METABOLIC STATES: “FED” AND “FASTED”
The "fed state" is the period when your body is actively digesting and processing food, typically
lasting 3-5 hours after a meal. Elevated insulin levels signal that there's plenty of immediate
energy from the food you've consumed, and your body primarily uses this energy source. This
state doesn't promote fat burning as there's no need to tap into stored fat reserves.
For instance, if you start your day with breakfast at 7 a.m. and don't have your last meal until
your 9 p.m. snack, you are predominantly in the fed state during this time.
In contrast, the "fasted state" occurs after about 8-12 hours of not eating. During this phase,
insulin levels drop significantly, allowing your body to transition to burning stored fat for energy.
This is when intermittent fasting can be effective for fat loss, as it extends the time spent in the
fasted state, encouraging the use of stored fat as an energy source.
FASTED CARDIO
"Fasted cardio" refers to cardiovascular exercise performed while in a fasted state, usually in the
morning before breakfast. The idea behind fasted cardio is that by exercising on an empty
stomach, your body will burn more fat for energy since glycogen stores are depleted.
Focus on Low-Intensity-Steady-State Cardio for 30 minutes
ENERGY UTILIZATION AND MUSCLE MAINTENANCE IN FASTING
In the realm of physiological principles, a couple of key facts stand out:
Primary Energy Source: When sugar is present in the bloodstream, it takes precedence as
the body's primary energy source.
Glycogen as an Alternative: In the absence of blood sugar, the body turns to its glycogen
stores for energy.
Now, let's consider a scenario: you're in a fasted state, and your body is gearing up for a
high-demand activity like training. In this situation, your body has two energy options:
Fatty Metabolism: It can opt for fatty metabolism, where stored fat is utilized as an energy
source.
Lean Muscle Tissue: Alternatively, it may start breaking down lean muscle tissue for energy.
Here's the catch: it takes about 3-5 minutes to begin using lean muscle tissue for energy while
accessing the fatty acid pathway for energy requires a longer period, typically 5-6 hours.
Given these considerations, it's worth noting that training in a fasted state may not be advisable,
as it can risk the breakdown of muscle tissue. If you do choose to train in a fasted state,
consider taking an Amino Acid supplement. This can help prevent muscle breakdown and
ensure you're optimizing your workout effectively.
This consideration only applies for high intensity trainings.
AVOID DRINKING YOUR CALORIES
Drinking calories can hinder a calorie deficit because liquid calories are less filling and can be
consumed quickly without providing a sense of fullness. Beverages like sugary sodas,
sweetened coffee drinks, fruit juices, and alcoholic beverages can be high in calories but low
in nutrients. These calorie-dense drinks can add significant calories to your daily intake without
satisfying hunger or providing essential nutrients. To support a calorie deficit, prioritize
calorie-free or low-calorie options such as water, unsweetened tea or coffee, and zero-calorie
beverages.
USE SMALLER UTENSILS/CUTLERY
Using smaller utensils or cutlery and slowing down your eating rate can lead to lower food
intake. Eating slowly provides your body with the time it needs to signal fullness, preventing the
consumption of excessive calories hurriedly.
IMPLEMENT LOW-CALORIE ALTERNATIVES
Low-calorie alternatives like diet sodas, artificial sweeteners, and light dairy products can help
reduce calorie intake while maintaining taste satisfaction.
USE 0 CALORIE COOKING SPRAY (REPLACE COOKING OIL)
Regular cooking oils can be high in calories, as they are calorie-dense fats. Using a 0-calorie
cooking spray can help reduce the calorie content of your meals, which can be beneficial for
those aiming to lose or manage their weight.
SEASON FOOD WITH HERBS AND SPICES
Enhance the flavor of your meals without adding extra calories by using herbs, spices, and other
flavorings. They can add depth and complexity to your dishes while minimizing the need for
excessive salt, sauces, or dressings.
CONDIMENTS
They can add flavor and variety to your meals without significantly increasing your calorie
intake.
-Reduced Sugar Ketchup
- Mustard (Yellow, Honey, Spicy, Brown, etc.)
- Soy Sauce
- Hot Sauce (Frank's Red Hot, Sriracha, Tabasco, etc.)
- Coconut Amino's
- Vinegar (Balsamic, Apple Cider, Red Wine, etc)
- Sugar-Free BBQ
- Salsa
- 0 Cal Salad Sauces (Walden Farms, G Hughes,
- Sugar-Free Maple Syrup
ANABOLIC RECIPES
These are meals designed to aid muscle building and recovery. The following recommendations
have proven beneficial in my past fat loss endeavors. You must enjoy the foods you eat
throughout the process.
-French Toast
-Pancakes
-Chocolate Pudding
-Strawberry Ice Cream
-Chocolate Ice Cream
-Lava Cake
Consider adding protein powder inside the recipes or substituting certain ingredients for
0% Greek Yogurt.
SLEEP
For fat loss and overall health, it is generally recommended to aim for 7-9 hours of quality sleep
per night. Sleep is important for fat loss for several reasons:
●
●
●
●
●
Hormone regulation: Sleep plays a crucial role in regulating hormones that are involved
in appetite and weight control. Lack of sleep can disrupt the balance of hormones such
as ghrelin and leptin, which can increase appetite and lead to overeating.
Improved insulin sensitivity: Sleep deprivation can cause insulin resistance, which can
lead to increased blood sugar levels and the storage of excess body fat. Getting enough
sleep can improve insulin sensitivity and help the body better regulate blood sugar
levels.
Increased metabolism: Sleep helps to regulate the body's metabolic rate or the rate at
which the body burns calories. Getting adequate sleep can help to maintain a healthy
metabolic rate, which can support fat loss.
Reduced stress: Lack of sleep can increase stress levels, which can lead to overeating
and weight gain. Adequate sleep can help to reduce stress levels and support healthy
eating habits.
Better recovery: Sleep is essential for the body's recovery and repair processes,
including repairing muscle tissue after exercise. Adequate sleep can help to improve
exercise performance and support muscle growth, which can contribute to fat loss.
IMPORTANCE OF SLEEP
Insufficient sleep while dieting can cause around 70% of weight loss to originate from lean body
mass (muscle) instead of fat. This happens because sleep deprivation alters the body's fuel
utilization, favoring glycogen over fat for energy, which is counterproductive for fat loss. This
metabolic inefficiency not only impedes weight loss but also contributes to various health
concerns. Hormonal changes, including elevated cortisol, insulin, and catecholamines, further
hinder fat loss when sleep-deprived. Additionally, those sleeping only 5-6 hours a night can
experience a significant reduction in testosterone levels. Sleep is crucial for achieving a
desirable body composition during dieting.
INSULIN RESISTANCE - FOR INDIVIDUALS WHO STRUGGLE
WITH FAT LOSS
Insulin Role: Insulin, a hormone produced by the pancreas, regulates blood sugar levels by
assisting glucose in entering cells in muscles, fat, and the liver, where it's used for energy. It's
released in response to ingested glucose, maintaining blood sugar within a normal range.
Glucose: Glucose is a sugar that serves as the primary energy source for our body's cells,
tissues, and organs. It's derived from the food we eat and is managed by insulin, which helps
glucose enter cells for energy.
Sugar in its simplest form glucose is readily absorbed into the bloodstream, providing instant
energy, whereas other carbohydrates are first broken down into glucose before absorption.
What happens if the body doesn’t absorb any glucose?
​
​
​
Glycogenolysis: The liver can break down its stored form of glucose, known as
glycogen, into glucose molecules. This process releases glucose into the bloodstream
when blood sugar levels drop.
Gluconeogenesis: When necessary, the liver can also create glucose from other
sources, including amino acids, waste products, and byproducts of fat metabolism.
THE INSULIN PROCESS
●
●
●
●
●
●
●
Carbohydrate Digestion:
● Food, especially carbohydrates, is broken down during digestion.
● Carbohydrates are converted into glucose molecules.
Glucose Absorption:
● Glucose molecules enter the bloodstream.
● This process raises blood glucose levels.
Role of Beta Cells:
● Beta cells in the pancreas constantly monitor blood sugar levels.
● They detect increases in blood glucose concentration.
Insulin Release:
● When beta cells detect elevated blood glucose, they respond by releasing insulin.
Insulin's Function:
● Insulin acts as a signaling hormone.
● It instructs cells throughout the body to absorb glucose.
● Glucose can be used for energy or stored for later use.
Glucose Uptake:
● Insulin facilitates the uptake of glucose into muscle, fat, and liver cells.
● Cells use glucose for energy or store it.
Blood Sugar Regulation:
● As glucose is taken up by cells, blood sugar levels gradually decrease.
● This process helps maintain blood sugar within a normal range.
INSULIN RESISTANCE
Insulin resistance, where insulin struggles to move glucose into cells, leads to persistent high
blood sugar levels, a hallmark of diabetes.
Effects
●
●
●
●
Increased fat storage, particularly in the abdominal area.
Inhibition of the breakdown of stored fat for energy,
A higher risk of developing type 2 diabetes.
Increased risk of cardiovascular problems, including high blood pressure and abnormal
cholesterol levels.
How to determine if you’re insulin resistant?
● High Blood Sugar Levels
● High Triglycerides
● High LDL (Bad Cholesterol)
● Low HDL (Good Cholesterol)
SUGAR EFFECT
Our evolutionary preference for sweet foods arises from our reliance on glucose as a primary
energy source. Sugar consumption activates the brain's reward system, releasing dopamine
“feel-good chemical”, and reinforcing our sugar cravings.
Low blood sugar triggers cravings as the body signals a need for energy. When levels drop,
hunger and a desire for quick energy from sugary or high-carb foods arise. This response helps
maintain healthy blood sugar, but relying on sugary snacks can lead to unstable energy levels
and is not ideal for overall health.
To preserve normal blood sugar levels, opt for low glycemic index (GI) foods, as they have a
slower impact on blood sugar.
Excessive sugar intake can lead to fluctuations in blood sugar levels, causing mood swings,
irritability, headaches, and in some cases, worsening symptoms of conditions like depression
and anxiety. To maintain stable blood sugar levels, it's advisable to limit daily sugar intake to no
more than 25 grams.
STOMACH EFFECT
Consuming sugar has the effect of relaxing the stomach, which can lead to the sensation of
having more room for additional food. This relaxation reflex is stimulated by glucose, and it
reduces stomach pressure and the feeling of fullness, allowing for increased food intake. In
essence, sugar's influence on the stomach can make it possible to eat more.
CHANGES IN BLOOD SUGAR
Blood Sugar Spikes
● Immediate Energy: Spike in energy and alertness.
● Increased Hunger: Increased appetite leading to overeating and cravings.
● Fatigue: Tiredness as the body regulates blood sugar levels.
●
Dopamine Release: Sugar consumption during spikes can trigger the release of
dopamine, often referred to as the "feel-good" hormone, reinforcing the desire for more
sugar.
● Long-term Health Risks.
Blood Sugar in Normal Range
● Consistent Energy Levels: Steady energy, reducing fatigue.
● Mood Stability: Balanced mood, reducing mood swings, irritability, and anxiety.
● Hunger Control: Appetite management, reducing cravings for unhealthy foods.
● Enhanced Cognitive Function: Improved focus, concentration, and mental clarity.
Blood Sugar Crashes
● Fatigue and Irritability: Tiredness and mood swings.
● Hunger and Cravings: Intense appetite and cravings, especially for sugary foods to
restabilize levels which can lead to overeating.
● Difficulty Concentrating: Impaired cognitive function.
● Shakiness and Dizziness: Physical symptoms in severe crashes.
● Long-Term Health Risks: Potential insulin resistance and type 2 diabetes risk over
time.
How to lower Insulin Levels?
● Intermittent Fasting: Incorporate fasting periods to reduce insulin levels, enabling the
body to use stored fat for energy and reverse insulin resistance.
● Dietary Changes: Embrace a diet emphasizing healthy fats, low carbohydrates, and
foods with a low glycemic index. Simultaneously, limit the consumption of refined
carbohydrates and sugars to combat insulin resistance effectively.
● Incorporate Cinnamon: Adding cinnamon to your diet may help regulate blood sugar
levels and improve insulin sensitivity.
● Stay Hydrated: Drinking an adequate amount of water can assist in managing insulin
levels.
These strategies can help normalize blood sugar levels and support overall metabolic health.
GLYCEMIC INDEX
The glycemic index (GI) ranks carbohydrate-containing foods based on how they affect blood
sugar levels over a few hours. Lower GI foods are digested slowly, leading to gradual blood
sugar increases, while higher GI foods are digested quickly, causing rapid spikes. Fiber, found in
many lower GI foods, slows carb digestion, promoting steady blood sugar. In essence, opting for
lower GI foods, especially those high in fiber, helps manage blood sugar and overall health.
Protein and fats have minimal impact on blood sugar levels because they are digested and
absorbed more slowly, and they do not contain significant amounts of carbohydrates.
Blood Sugar Regulation:
● High-GI foods cause rapid spikes in blood sugar levels.
●
This is followed by a quick drop in blood sugar, leading to increased hunger and
cravings.
● Frequent consumption of high-GI foods can result in overeating and increased calorie
intake hindering fat loss efforts.
Insulin Response:
● High-GI foods trigger a rapid release of insulin, a hormone responsible for glucose
transport.
● Elevated insulin levels can promote fat storage, especially if excess glucose isn't used
for energy.
● Consistently high insulin levels can make it harder for the body to access stored fat for
energy, hindering fat loss.
Satiety and Hunger:
● Low-GI foods are slower to digest and provide sustained energy release.
● They help maintain feelings of fullness and reduce hunger between meals preventing
overeating.
Steady Energy Levels:
● Consuming low-GI foods leads to more stable and steady energy levels.
Improved Insulin Sensitivity:
● Choosing low-GI foods can contribute to better insulin sensitivity.
● Improved sensitivity means the body responds more efficiently to insulin.
● This reduces the risk of insulin resistance, associated with weight gain and fat loss
difficulties.
Foods with high GI cause a rapid spike in blood sugar levels when consumed.
High-GI foods trigger a rapid release of insulin, the hormone responsible for transporting
glucose from the bloodstream into cells. The spike is followed by a quick drop in blood sugar,
leading to increased hunger and cravings. Consuming high-GI foods frequently results in a cycle
of overeating, leading to elevated insulin levels which can promote fat storage especially if the
excess glucose is not immediately used for energy.
EFFECTS OF HIGH INSULIN DURING FAT LOSS
●
●
High insulin levels signal an abundance of available energy from recently consumed
carbohydrates, favoring glucose as the primary energy source and diminishing the
body's inclination to burn stored fat.
Elevated insulin effectively blocks the release of stored fat for energy.
●
Conversely, low insulin levels during fasting or after a low-carb meal encourage the use
of stored fat reserves for energy due to reduced glucose levels. This dynamic interaction
between insulin levels and fat utilization plays a crucial role in regulating the body's
energy sources.