How to Lose 20 LBS of Fat! (THE RIGHT WAY)

what's up guys I'm really excited about today's video because rather than breaking down some fat loss myths or going over just one particular diet or just one particular workout plan I get to tell you guys exactly what you'll need to do step-by-step to lose 20 pounds of fat the right way and this is really great because there are a lot of wrong ways to go about losing 20 pounds now even though there's more than one method to help you lose the 20 pounds of fat the principles for losing the weight and keeping it off remain

the same and those specific principles are exactly what I want to touch on today so let's get right into this because after spending over half my life training myself as well as thousands of people I've gathered some really great information that I really think will help the first thing that you're gonna have to do to lose the weight and actually keep it off is approach your goal with the right mental disposition what that means is that most people will approach weight loss as a temporary activity with the beginning and an end that's why when a

new client walks through my gym doors they'll typically ask questions like how long will this take and will I keep the weight off after losing it and of course these questions are important you want to burn the fat as fast as possible and losing 20 pounds will be absolutely useless if you gain it all right back but 99.9% of the time these questions stem from the mentality that we're gonna apply a temporary fix that'll give you the body you want forever and that's not how losing weight to permanently look and feel the way you want

works with this type of mentality you will fail and let me give you a quick example to help illustrate my point wouldn't it sound silly to ask your dentist how long you're gonna have to brush your teeth to keep them light and never get cavities again you also wouldn't ask how long after you're done brushing your teeth will they stay white and healthy because the action of brushing your teeth on a daily basis for the rest of your life is the very thing that gives you nice teeth and keeps them that way the way your

body looks and feels is very similar we all have a physical body which needs to be taken care of physically or else over time it will deteriorate so the first step to losing fat the right way it's to come to the conclusion that this is a lifelong commitment just like brushing your teeth I say this all the time what your body looks like today is the result of what you've done over the last couple days weeks months and years so treat this as a permanent endeavor and you will be permanently rewarded with a better body

now since this is permanent we have to find a dieting approach that we can actually stick to understand that there is no one right diet you can lose 20 pounds with a low carb diet a high carb diet there's Atkins keto paleo vegetarian and a number of different diet approaches like carb cycling and fasting all of them can help you lose weight and just because one works better than the other for me doesn't mean that the same approach will work better for you now that might sound confusing but it's absolutely critical that you find the

best diet structure that works for you so you can actually stick to it to lose weight and keep it off you don't have to avoid carbs you don't have to eat 5 to 6 small meals a day and you don't have to eat at specific times of the day you have to create a caloric deficit you have to consume just enough proteins to support lean body mass and you have to keep insulin levels low by sticking to whole single ingredient foods you can find whole single ingredient foods just by sticking to the outside aisles of

your grocery store when choosing what single ingredient foods to include in your diet make sure you're choosing healthy options that you actually enjoy eating all too often people will find out about a diet approach like the ketogenic diet for example and then almost immediately they're following this new plan without ever even thinking about the long-term success associated with adopting such a plan the ketogenic diet can be great for people that love foods that are high in fat but don't really enjoy eating a lot of carbohydrates if you like eating higher fat foods like steak bacon

eggs butter avocados cream cheese and low carb veggies like asparagus and spinach then a keto style diet plan can be a very good fit for you however if you love oatmeal rice potatoes bread and pasta and giving up those foods for the rest of your life with a keto diet structor is probably going to lead to failure now this doesn't mean that you're going to be able to burn fat by only eating foods that you want like potatoes and pasta every day but there are absolutely ways that you can incorporate these foods into your diet

plan the same way that you can incorporate very high fat foods like lard and cream cheese into a keto plan so again start by identifying what single ingredient foods you would like to be able to have in your diet next you want to find a way to create a caloric deficit while still maintaining a high enough protein intake to lose weight at a regular pace you want to aim for about a 20% reduction of calories from maintenance levels to lose weight at a faster more aggressive pace you want to aim for a forty to forty

five percent reduction in your calories with protein unless you're doing a keto style diet plan you want to get anywhere from point eight to one point three grams of protein per pound of body weight when you're trying to maintain your weight you don't need such high protein levels but when cutting the best way to avoid muscle loss is by increasing protein as you increase your caloric deficit for example if you're looking to lose the 20 pounds at a more regular pace you might cut calories by only 20% for maintenance and eat about point eight grams

of protein per pound of body weight on the other hand if you're doing an aggressive diet plan where you're cutting calories by about 40% for maintenance you might want to go with a higher range of one point three grams of protein per pound of body weight to ensure that you spare as much muscle mass as possible while burning fat so fast just to make this simple a good place to start is at one gram of protein per pound of body weight with that in mind you can then figure out what percentage of the rest of

your calories you want to allocate to carbs and what percentage to fat and this allocation is largely your choice based on what types of foods you like to eat I actually have a fat loss calculator right on my website that I'll include a link to in the description that'll do all of this for you but once you know how many calories protein carbs and fats you're having per day you want to find the best way for you to consume the right amounts of food based on your lifestyle and preferences what I mean is that you

can maintain your caloric deficit by splitting up your meals into many smaller meals throughout the day and tracking the caloric impact of each meal with a diet tracking app or you can maintain your caloric deficit by eating within certain feeding windows for example you could try the lean gains approach to intermittent fasting where you would fast for 16 hours and only allow yourself an 8 hour feeding window you can also try longer fast like the warrior diet and the one meal a day diet you can also create a caloric deficit by eating normally the majority

of the week and then significantly less 2 to 3 days of the week with approaches like the 5:2 diet or the alternate day fast the point is that there are a number of ways for you to consume a lower amount of calories per day but the best way for you is the way that you can actually comfortably stick to you will have to go through some trial and error with this process but regardless of what way you choose to consume your calories make sure you spend a week or two tracking your calories and your macros

to make sure that your totals are adding up correctly once you learn the nutritional value and the caloric impact of the healthy single ingredient foods you like to eat you can then try to do this without tracking this is how you customize a fat loss diet based on you that you can actually stick to let's move on to working out when your goal is to lose 20 pounds of fat you have to understand that you will lose some muscle mass as well while losing the body fat there is no way around that fact but what

we can do is limit muscle loss as much as possible that's the right way to lose weight so regardless of how fast or slow you want to lose the weight or whether you prefer more carbs or more fats in your diet plan you will have to stick to a solid weight training program to prevent muscle loss the best way to prevent muscle loss while losing body fat is by maintaining as much strength as possible throughout the cut this means that you should do your absolute best to keep all your exercises heavy preferably within a 5

to 8 rep range with most exercises if you're exceeding more than 8 or 10 reps for a certain exercise I recommend moving up to a heavier weight unfortunately even if you stick to heavy weights you will most likely still lose strength throughout a cut but that's fine the key is to fight for every last inch push yourself to lift the heaviest load you can for roughly 5 to 8 rat and don't drop the wait until your reps drop to love many people drop the way immediately as soon as they start a cut and they start

feeling tired and that low energy feeling at the gym this is a big mistake because with this kind of strategy you'll be lowering the weight and losing muscle strength and size week after week as a natural lifter to maintain as much lean body mass as possible you will have to try to maintain as much strength as possible throughout this process of losing fat you will want to start each workout with key compound lifts like squats lunges deadlifts bench press barbell rows pull-ups and other engaging compound exercises like these and after warming up again you want

to concentrate on using a heavy weight load for these key exercises even though these exercises are harder than just moving from one selector Iser machine to the next by sticking to these key compound lifts you'll get maximum benefits for both fat loss and for maintaining your lean body mass the last piece is cardio and cardio even though not required it can help speed up your fat loss I recommend trying to incorporate cardio right after your weight training workouts you can do 30 minutes of long-duration steady-state cardio by either running on a treadmill using a stair

climber or a number of other traditional cardio machines or you could perform a 15 minute high-intensity interval training circuit where you would combine intense exercises that speed up your heart rate into one big circuit again I recommend doing this directly after your weight training workout now if you really hate cardio like I said it's not required cardio will help you create a caloric deficit in combination with your diet plan you can create that deficit with just your diet plan without incorporating cardio or you can make your diet plan a little easier and burn some extra

calories with cardio that's your choice to make again based on your preferences the last step is to stick to your plan consistently until you hit your goal weight and then you can increase your intake to maintenance levels if you cannot stick to your plan consistently you need to reevaluate and try a different approach until you find the one that works with your lifestyle and preferences it's so important that you find the it works around you because that's the only way you'll be able to stick to it for the long term just to review the right

way to lose 20 pounds of fat is by number one realizing that exercise and maintaining a healthy diet is a lifelong commitment not a quick fix number two decide what types of healthy whole single ingredient foods you actually enjoy eating most of these foods are found in the outside aisles of your grocery store number three choose a dieting approach that allows you to eat the types of foods you enjoy number four create the right caloric deficit someone between twenty to forty five percent less than maintenance based on how fast you would like to lose the

weight and based on your tolerance for stricter diet plans you could use my calorie calculator on my website to help you do this number five eat enough protein to maintain muscle mass while cutting this amount will usually be somewhere around one gram of protein per pound of body weight number six after you know your protein requirements and your daily caloric range for fat loss you can then choose what percentage of your diet you'd like to come from fats and what percentage from carbs based on your food preferences you decided on earlier number seven choose the

appropriate meal frequency you would like to take those calories in either by eating smaller meals throughout the day by having fasting and feeding windows or by having significantly less calories a couple days of the week to balance out the rest of the week number eight use heavy weight training to your advantage in order to maintain as much muscular strength as possible to prevent muscle loss throughout the cut I really like a five to eight rep range number nine stick to compound key lifts that have a free range of motion and incorporate a lot of muscles

at the same time and number ten incorporate cardio after your weight training workouts if you want some more wiggle room with your diet that's it guys I really hope this video has helped you if it has make sure you subscribe to this channel I know it just gave you a lot of information and honestly there's so much more info that I want to go over that I could have easily turned this into an hour-long video luckily me and my team have created a program that can streamline all this info to you in an organized and

easy way that takes all the guesswork away on average this 6-week program has my clients losing either 20 pounds or 5% body fat in only 42 days you get a customized diet plan a 42 day workout plan a recipe book as well as much more including an accountability coach to mentor you and guide you through the entire process to learn more you can visit my website by clicking the link somewhere around here or you can visit my website directly at gravity transformation calm I'll see you guys soon [Music] [Applause]