A few weeks ago my brother David and I were talking about fat loss, the nutritional supplement industry, and the difficulty of teaching and motivating people to make positive life changes, especially when it comes to diet and exercise. He related a story I want to share because I hope it will have a positive impact on readers who are currently struggling with fat loss.
Years ago David worked for a popular nutritional supplement retailer. One day, a morbidly obese man came into the store and told David he thought he looked like someone who could help him and asked for advice on losing weight. He weighed around four hundred pounds and was unhappy with how he looked and felt. He was making an effort, but was frustrated at how slowly the weight was coming off as well as how quickly he tired when trying to exercise.
While talking with the man David made two important points I want to share here; when you are severely overweight you have to take a realistic long-term view of and approach to fat loss, and you have to train hard and progressively.
When the man expressed frustration at how slowly he lost fat during previous efforts David told him that although he may lose more quickly at first a realistic and sustainable rate of fat loss to aim for would be around two pounds per week. He was upset about this, as two pounds seemed like such a small amount compared to what he had to lose and almost not worth the effort.
David asked the man’s age, and he said he was thirty five. He explained that while two pounds a week might sound like a very small amount of fat to lose, that if he were to maintain that rate by the same time next year he would have lost over one hundred pounds. When asked how he would feel about that the man said he’d be very happy to be down that far. David told him if he maintained that rate for just one more year, he could be down two hundred pounds by the time he was 37, which was still relatively young.
No thanks to the exaggerated fat loss claims of fad diet books, weight loss product advertising, and certain “reality” television programs many people have unrealistic expectations of how much fat they can lose in weeks or months which can be a source of frustration and depression. While it is possible to lose fat more quickly for brief periods of time, in the long run it is safer and more realistic to aim for a rate of fat loss of between one and two pounds per week. Whether you have only twenty pounds to lose or two hundred you can do it, but you have to accept that it will take time and be willing to stick to it. It might take months, a year, or even a few years, but never lose hope and never give up and you will get there.
The man also complained he had difficulty exercising (walking on a treadmill) and tired very quickly. David told him exercise is supposed to be difficult, not to quit when it starts to get hard, and that each time he should attempt to push himself to work just a little harder, and go a little longer.
No matter what your current physical condition, if you can voluntarily contract your muscles you can exercise. Do what you can, as hard as you can safely, and gradually increase your effort over time. Again, accept that it will take time and be willing to stick to it. Hard Work + Consistency + Time = Results.
I generally do not recommend walking for fat loss as it burns relatively few calories and is a very slow and inefficient way to eventually produce little to nothing in the way of improvements in fitness. However, in the case of the severely obese it is often one of the few options available due to body size or joint problems which may prevent the performance of certain progressive resistance exercises or use of certain types of equipment. Timed static contraction protocol is usually the safest and most effective option in such cases, but I will write more about that another time.
Whatever your current condition, whatever amount of fat you have to lose, you can do it. It may take you a few months or even a year or two, but if you start now you’ll be glad you did when you reach your goal .
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Great advice I agree 100% I post on many websites in an effort to defuse al the marketing BS. I am a student of Arthur Jones I had the privilege to meet him and train in Lake Helen Fa. along side Casey Viator. I have used and recommended his methods and no nonsense approach to diet for over 38 years. It does my heart good to see someone carrying the torch forward.
There is only two ways to lose weight. By reducing calories or burning more. The best is a combination of both. Protein and carbs have 4 calories per gram, fat has 9…hmmm, now which should I reduce the most. Do you really need to consult an expert. Everyone I have met in my 37 years as a personal trainer had different opinions based on scientific research. Do you have any idea how much of yesterdays research has been proven wrong by today’s? What will tomorrows prove?
This is what I recommend to my clients.
A SURE WAY TO WEIGHT LOSS
Don’t go overboard with the small meals. Smaller is great to small will lead to snacking and can lead to weight gain. Eat 3 regular meals with 3 snacks per day, fruit, nuts, or low cal protein drink Use a salad plate instead of a large dinner size. Fill the plate with green veggies. Go lite on starches, potatoes, corn, etc. Meat portions should be no larger than a deck of cards. Start each meal with 6 to 8 ounces of water. Eat slowly chewing each bite well. Makes it easier to digest. Finish your meal with another glass of water, no seconds. Don’t totally deny cravings. This will only lead to more snacking. If you are craving ice cream, eat some, only eat a small amount 1/4 to 1/3 cup. Same with pie, cake, eat a small amount with a glass of water to satisfy the craving. Otherwise you will keep picking at something until you do. Be patient, you didn’t gain fat overnight You will not lose it overnight. Don’t think of this as a diet. Think of it as a change of habit’s. Exercise and healthy eating is a lifestyle, not a diet plan. Good luck and God bless
Niles,
Thanks. Jim Flanagan introduced me to Arthur back in 1997 and I spent a lot of time on the phone with him and visiting him in Ocala with David Landau. It was highly educational, but I’m very jealous of all of you who had the opportunity to be around back in the hayday of Nautilus.
Thinking of exercise and healthy eating as a lifestyle is the way to go. It’s not something a person should just do to lose fat or try to fit into a dress or look good for a specific event. It is a necessary part of an overall healthy and well-balanced life.
Well said..amen
I believe that is is this mentality that actually drives people away from seeing their weight loss goals through to the end. Perserverance is necessary in as far as not giving up your goals and going to back to bad habits again.
However, weight loss does not need to be a grind in the least. I train all my clients twice a week with brief HIT strength training, and NO CARDIO. They eat whatever they want once a week, and they don’t feel hungry the rest of the week, because of the structure of the diet.
Extended or overly intense workouts are a garunteed way to feel miserable, drive leptin levels into the ground, and hinder fat metabolism.
If you want some real weight loss advice, stop eating foods with added sugar and eat at least 200 grams of protein a day for women, and 300 grams for men. In about two to three weeks you will see weight literally fall off your body.
Matthew,
The level of intensity must be hard relative to what an individual is capable of. While nobody should start out doing highly intense workouts, they should strive to safely and gradually progress to a level of intensity that is maximally challenging for them. Of course, this also means keeping workouts brief. Quality over quantity!
Adequate protein intake is absolutely essential while reducing fat to maintain lean body mass and contrary to the popular myth large protein intake in and of itself will not damage kidneys or otherwise negatively affect health it. The daily protein intake I recommend for someone performing high intensity strength training is 1.0 to 1.5 grams per pound of lean body mass (aiming for the high end).
It is great to read an article that makes sense and is true.I completed a sports science degree 20 years ago and I am a little disappointd that I have not pursued a full time job in the fitness industry. this is due mainly to certain events that have happened that have slowed my progress however I still have a lot of knowledge and even back 20 years ago in my course we were told that 2 pounds a week or 1 kilo of fat was the maximum a person could lose.Why are our gyms so intimidating for those people that really need to go there and lose weight.I have several friends that wanted to lose weight and they decided to go to our local gym.two of these people have obtained serios injuries due to incorrect information provided to them from uneducated so called personal trainers.I am another person that is completely disappointed and disillusioned with the so called fitness industry and how the industry is still struggling to gain creditability.From Peter King
Peter,
Unfortunately, much of the training and nutrition advice given by personal trainers is worse than worthless. I could fill several books with the bad advice other trainers have given people I’ve known and the some times tragic consequences. Rather than teach and motivate, they mislead and frustrate. I’ll be happy if I can prevent or undo even a little of the damage those types of “trainers” do and teach people how to get the results they want, safely and efficiently.
RIGHT ON DREW, TESTIFY!!!!!
How to lose body fat by Dr. Ellington Darden said exactly what you did. Two pounds a week is the max you should strive for. Beyond that you mostly lose water. Muscle is about 80% water and fat around 205 so most water loss comes from muscle. You can safely lose 2 pounds of fat per weak without fear of losing muscle and strength. The diet I recommend is a balanced diet that anyone can live with. Very similar to the one in Dr. Darden’s book. If a persons diet is limited to a very few foods no matter what they are they will lose weight. After a short time you get sick of the same thing and eat less which in turn equals weight loss. It isn’t about losing weight. It’s about losing fat in a healthy way. For your health and well being balance is the key. May God bless FYI Dr, Darden was part of Arthur’s staff.
Niles,
While I have some disagreements with Ell on macronutrient ratios, he has a lot of good advice and has produced impressive results in his fat loss programs over the years. I also know Ellington (he included a chapter by me in his book The New Bodybuilding for Old School Results) and have learned a lot from him about both training and writing.
I will have to get a copy of that book, thank you. Dr Darden use to say he didn’t believe in dieting. He believed in lifestyle changes. I am eager to read his later book. God bless
Nothing sums its more accurately.
I would add safety and appropriate recovery to this, especially in the case of the morbidly obese. Most obese clients in the want of more results spend more time, more frequently in the gym doing different types of activities. If they did the appropriate hard work safely, they will need more rest to recover and enhance their fat loss. The diet component will be a major contributing factor in accelerating their results. At the end of the day, I have personally come to a conclusion that no matter what tools or protocols are at your disposal, while everything works if done safely providing the precise volume, appropriate rest and recovery, one will have to be wise to choose the best tool/ protocol that will help him deliver point 1-Hardwork in a consistent manner(point2) over a longer time period(point 3).
Karthik,
Safety is one of the most important considerations for an exercise program, because as Dr. McGuff has said (paraphrasing) the goal of exercise is to stimulate improvements in fitness without undermining long term health. Unfortunately, too many of the activities recommended to people for fat loss do undermine long term health in different ways.
This is why I mentioned timed static contraction protocol. Often, when dealing with the morbidly obese or other deconditioned populations walking seems like one of the few things they can do safely, and to someone who is extremely deconditioned the effort required to walk does impart a significant exercise effect. However, walking may also be riskier for these populations due to falling risk. Timed static contractions can be performed by people who are unable to perform regular, dynamic exercise due to joint issues or other movement limitations, and by people too large to fit in or on or safely use conventional machines or equipment.
Great motivational post, Drew!
When I first started doing something about my weight and health 6 months ago, I was a bit turned down by merely loosing 0.5kg/week. But now, looking back, I’ve gone from 20kg bf to 12kg and keep loosing while gaining strength. It feels bloody great!
In fact, it inspired my girlfriend to battle her own health issues to the best of her ability. It might be slow, but it’s a steady process.
Matt,
Congratulations on your progress so far and keep it up! I hope your girlfriend is also able to overcome or better manage whatever health issues she’s dealing with.
That last vestige of belly fat that keeps me from having a perfectly flat belly (I’m not obsessed with getting six packs) is my struggle. I hate counting calories, never done it, but will have to I guess if I want to hit my goal. Thanks for the article, it’s very honest and realistic.
Bob,
Calorie counting isn’t absolutely necessary, but it helps. Depending on your current diet, replacing some types of calorie dense, insulinogenic foods like grains, legumes, and anything with large amounts of sugar with the same volume of lower calorie and more nutrient dense vegetables and fruit can make a big difference. I prefer to have people do both; consume an amount and types of food that provide both an energy deficit and produce a hormonal environment conducive to fat loss.
Drew One little aid I recommend especially for obese individual’s is to carry a small note pad and list everything they eat and drink. Most surprise themselves at the end of the first week. If available I also recommend a swimming pool for overly obese people. Pool aerobics is easy on their joints and adds resistance.
Niles,
Keeping a food journal helps tremendously and there are currently a large number of applications available for smart phones and other portable devices which are great for that purpose.
I do not recommend water aerobics. They can get better results more safely from high intensity strength training and even if they are unable to perform dynamic exercise or fit in or on certain equipment they can effectively perform timed static contraction protocol.
I only recommend water as a beginning for extreme obese cases. I start high intensity circuit training as soon as possible. There is nothing better in this old mans opinion.
Hi Drew, I’d like to start by saying I thoroughly enjoy reading the insights contained on your website as well as your newsletter. I too, am a trainer that espouses and lives the High Intensity Training lifestyle. Additionally, I completely advocate a paleolithic diet.
That said, I think your blog from January 5, “Eat Better, Train Harder” contained one of the “diamonds” the 400 pound man NEEDED to hear. Namely that, “Regular, excessive carbohydrate consumption results in chronically elevated insulin levels which can promote fat storage and limits your body’s ability to access its fat stores for energy.” Simply stated, “Cut the sugar, Lose the fat.” As Richard Atkins proved, if you manage your insulin levels, you WILL manage your Lean Body Mass.
On a personal note, I am currently training an obese male who has dropped 40 plus pounds of fat in 22 days. Ketosis simply works.
Roger,
Thanks, and I agree that managing insulin is one of the primary factors for both fat loss and overall long term health. Just cutting out grains, legumes and the majority of sugar from a person’s diet (except for the amounts naturally contained in reasonable portions of vegetables and fruit) has a huge impact.
Hi Drew,
You have an invaluable resource of information. I’ve been lucky. Was born an ectomorph. Funny thing. Tried for years to gain mass and size and now at 47, see most people my age just trying to loose weight instead of gaining it.
I’m 6 ft tall and 160 now. Looking to cut up more. I do weights 2 to 4x per week and intervals 1st thing in the morning on a spin bike. I’ve heard that cycling ones diet is an effective way to get ripped too but not sure how or if it’s even effective. Also wondering if the intervals are even necessary after reading one of your articles.
Best!
Carlos
Carlos,
If you’re doing it right two high intensity training workouts per week is all you need, and safer for your joints in the long run.
I did the Tim Ferriss slow carb last year and lost nearly 1 stone in 2 months, and I didnt have a lot of fat to get rid of being 5.9 andd about 12 stone. I dont know about the states, but I would guess its similar to the UK with diet foods- they are low fat but packed with sugar, salt, sweeteners etc. Doctors will happily advise folk to eat this stuff if they are trying to lose weight or have high cholesterol.
Simon,
Fourteen pounds in two months is good for someone already lean. The leaner you are, the smaller the amount of fat you should try to lose weekly to avoid sacrificing lean body mass.
Most packaged “diet food” is garbage. The best foods for someone trying to lose fat are the same as for everyone else; fresh, unprocessed meat, fish, eggs, vegetables, fruit and nuts. They just have to eat less of it.
Hi Drew,
I’m a HIT trainee and soon to be certified trainer who frequently refers other weight trainers and clients to your website and your Youtube videos. Months ago I was volume training, followed a vegan diet and I was addicted to Chipotle, loaves of whole wheat bread and potatoes. Now I strictly adhere to HIT, document all of my workouts/eating habits and incorporate many of the ideas of the primal blueprint. I personally blame you and your methods for the increasing tightness of my jeans, t-shirts and dress shirts due to the muscular growth of my thighs, torso and cervical neck muscles.
On the subject of body fat loss: my genetic somatype is of an endomorph, besides cheat meals 80% of my nutrition is based on organic cruciferous veggies, organic avocados, organic eggs, wild salmon, hemp protein, coconut milk, in summary I’m a dairy free pescatarian that has greatly minimized my gluten/grain consumption, I perform 2 HIT workouts every 10-12 days, and since April 1st I now walk 3 60min sessions per week.
1. How many cheat meals should an endomorph have per week?
2. How many grams of protein can be absorbed by the body per meal?
3. Should I avoid walking for fitness/body fat loss?
Josh,
I’m not entirely to blame; your results are mostly due to your effort and discipline 🙂
Don’t think of them as “cheat meals”. If an increase in calories or carb intake is planned or allowed for a particular meal or day it isn’t cheating. I prefer to call them “free” meals or days; a meal or day free from the normal dietary constraints. How many and how often would depend on the individual and their goals. For someone just starting a fat loss program who has a lot to lose I don’t recommend any free meals for at least the first month, and after that it would depend on how consistent they are overall and how close to their fat loss goals. For someone who is already moderately lean one or two a week would be fine, preferably on workout days.
Don’t worry about grams of protein per meal. The idea that your body can only use so much at a time and therefore you shouldn’t eat more than 30 or 40 grams per meal and have to space it out so you’re eating 5 or 6 times a day is false. As long as you’re averaging enough protein intake daily (about 1 to 1.5 grams per pound of lean body mass).
While walking burns very few calories and has little effect on fat loss it can be enjoyable and a good way to relieve stress. There is no reason not to walk, provided you’re not talking about doing regular twenty-mile marches. When the weather is good and my schedule allows I’ll walk for an hour or more daily while reading.
Drew,
I am so glad you used lean body mass for the daily protein recommendation, although not surprised. It is so fraudulent of supplement companies and so-called nutrition “experts” who recommend protein intake based on total body-weight as if one needs protein to maintain love handles.
Drew,
First time poster, but love your articles. I was almost 400lbs 1.5 years ago and lost 188lbs in under a year…and boy did I go about it the wrong way! Think 7x a week of cardio/intervals on rowing machines and bikes, coupled with a severe carb restricted/Paleo diet with ~1500-1800 calories a day. It was great seeing the scale go down ~5lbs a week but I paid for it. I lost so much muscle, and while the weight loss was great I was constantly cold (this from a guy who wears shorts in the winter), dizzy, and boney.
I’ve turned all this around…well I am still in the process. I dumped all exercise machines and only use a barbell and bench now. So 3x a week I do Miltary Press, Bench Press, Bent Row, Arm Curls and either Dead Lifts or Front Squats (I alternate each workout with these two)…I also stopped carb restriction and eat a lot of beans, oatmeal, even corn chips. I feel 100% better and while I have gained ~35lbs back or so I consider it necessary to build muscle, and of course my bodies natural reaction from having starved myself for a year. I should mention I only eat lunch and dinner so I am doing ~18 hour fasts everyday as well.
Anyway, it’s sites like yours that inspire me to push on! Thanks!
John,
Congrats on your weight loss and glad to hear you’ve switched to a more sensible training program. While severe carb restriction isn’t necessary I recommend restricting intake of grains (including corn) and legumes and getting the majority of your carbs from vegetables and fruit instead.
Thanks! I meant to mention I only do 1 set of each of the 5 exercises, and I do them on the slow count (5 seconds down, 5 seconds up for exanple). I also make sure I am lifting heavy enough that I can’t do more than 6 lifts of any weight. It is less is more, and I can see results!
At 64 I am close to being in contest shape again. I am 5′ 8″ weigh 200 pounds with 12% body fat. I am eating less protein than I did in the past. My wife is Korean and we moved To S. Korea 2 years ago. I eat a traditional Korean diet, consisting of about 1/3 each of fat, protein and carbs. Koreans are the leanest people in the world with only a 3 and 1/2% obesity rate and 12% that are overweight. Google Korean diet, you will find it healthy and tasty. I am never hungry. I eat a greater volume of food than I ever have. With all the fresh vegetables the calories remain low. God bless
Very sound advice, in my opinion. My husband and I started our critical thinking approach to eating healthy in the Spring of 2009. My husband had just recently retired (December 2008), and I was planning to retire once our home in Alaska sold. We left Alaska the day we closed on our house. We moved into our retirement home in Texas in October the same year. I can not tell you how many times we “fell off” our critical thinking approach to eating. We lost count, but we always climbed back on. Currently, we are 65 pounds (collectively) lighter than when we started, and we have never been happier. “Climbing back up on the horse” is truly the key. Thank you for your knowledgeable site, Drew!