What I'd Do If I Had To Lose 40 Pounds of Body Fat (5 Steps)

Summary

In this video, the speaker outlines a strategy for losing 40 lbs or 18 kg of body fat, a common goal for many to achieve their ideal physique. Starting with a strict diet and consistent weightlifting, the speaker emphasizes the importance of breaking bad habits and establishing new, healthy ones. They also suggest incorporating daily walks to increase activity levels and improve overall health without the need for drastic calorie cuts. The speaker advises eliminating alcohol and maintaining consistency in habits for sustainable results, highlighting the psychological benefits of perseverance and the importance of momentum in achieving long-term fitness goals.

Takeaways

• 🎯 Setting a goal of 15% body fat for the first big physique change is a sustainable and healthy target for most men.
• 📉 Expect a non-linear weight loss journey with initial progress showing more in the face and arms rather than the midsection.
• 🗓 Preparing for a long-term commitment is crucial, as losing 40 lbs may take 5-6 months without major setbacks.
• ⚡ Starting with a strict diet can boost motivation and break bad habits, which is essential for long-term success.
• 💪 Maintaining muscle mass while losing fat is possible by consuming 1 gram of protein per pound of goal weight and lifting weights.
• 🍽️ A strict approach to diet in the beginning helps reset taste buds and reward centers, paving the way for new healthy eating habits.
• 🏋️‍♂️ For weightlifting, a sustainable pace is recommended, focusing on consistency and gradual progression.
• 🚶‍♂️ Incorporating walking into daily routines, aiming for 8,000 to 10,000 steps, can significantly aid in weight loss and overall health.
• 🍻 Eliminating alcohol for at least the first two months can greatly enhance weight loss efforts by improving diet and workout performance.
• 🔁 Consistency is key to success; maintaining momentum is easier than restarting after a setback.
• 🤸‍♂️ Even on days when full commitment is lacking, performing part of the routine helps to keep the habit alive and build a new identity as a fit person.

Q & A

What is the target body fat percentage suggested for the first big physique goal in the video?

The video suggests setting the first big physique goal to be 15% body fat, as it is sustainable, healthy, and will result in a great appearance.

Why is losing the first 20 lbs not very noticeable in the midsection according to the speaker?

The speaker explains that losing the first 20 lbs will not show much in the midsection because the abs will still be covered with a significant amount of body fat, and the progress will be more noticeable in the face, shoulders, and arms.

How long is the estimated time frame for losing 40 lbs of body fat as per the video?

The estimated time frame for losing 40 lbs of body fat is about 5 to 6 months of solid work, assuming no major setbacks or life events.

What is the recommended approach for measuring weight loss progress in the video?

The video recommends looking at weekly weight averages in combination with waist size and visual changes from photos, rather than daily weight fluctuations.

What is the speaker's stance on starting a diet with a strict approach for losing a significant amount of weight?

The speaker believes that starting with a very strict diet is better for losing a significant amount of weight due to the motivation it provides and the ability to break bad habits effectively.

What is the recommended protein intake per pound of goal weight while dieting according to the video?

The recommended protein intake is 0.8 to 1 gram per pound of your goal weight to maintain muscle mass while losing fat.

What is the advice given for the frequency and duration of weight lifting sessions in the video?

The advice is to lift weights three to four times per week for about 45 minutes to an hour, focusing on good form, following a plan, progressively overloading, and keeping a training log.

Why is walking recommended as an activity to increase daily steps in the video?

Walking is recommended because it is an easy, accessible way to increase activity levels, which can help with fat loss without the need for cutting calories as low, improving sleep and recovery, and can be made more interesting with audiobooks or social engagement.

What is the speaker's suggestion regarding alcohol intake during the initial phase of weight loss?

The speaker highly recommends completely eliminating alcohol for at least the first two months to create and sustain a calorie deficit more effectively.

What mindset is suggested for maintaining consistency in a weight loss journey according to the video?

The mindset suggested is to do everything in your power to keep the habit alive, even on days when you don't feel like doing the whole routine, by doing a part of it or making quick resets after mistakes.

What is the importance of consistency in achieving long-term weight loss success as mentioned in the video?

Consistency is crucial as it builds momentum and a new identity of a healthy, lean, fit person. Success is more about steady, consistent action rather than intermittent all-in efforts.