How to lose body fat on demand

If you could just drop body fat on demand, you would never need to chase another cruddy fitness solution in your life. Having low body fat improves your insulin sensitivity, it lowers your risk of cardiovascular disease. It reduces the impact on your joints. It instantly makes you stronger and makes high level body weight skills easily attainable. And it is the fastest way to love what you see in the mirror, both with a shirt and without. It’s genuinely the master key to your body’s health, aesthetics, and performance. So why do so few people achieve it? It’s not about genetics, it’s not about work ethic, and it’s not about giving up your sanity to appease some fitness idea. There are three key areas that everyone makes at some point in their journey to losing body fat. Some people get past the first one. Few people get past the second, and it is the very rare few people that get past the third who seem to be able to eat whatever they want and never gain body fat.
Get through all three, and there’s literally nothing stopping you being as lean as you want. Mistake number one is focusing on the indirect causes of fat loss, because there is only one thing that results in your body losing weight, and that is a negative energy balance, a calorie deficit. But by far, the easiest, most attractive things to focus on are just about everything other than that. If I weigh up hitting a certain amount of energy every day on end for weeks, when I don’t even know how much energy I’m currently consuming, versus the possibility that just maybe by eating certain foods or doing certain exercise routine, or taking a certain pill or supplement, there’s a chance that that could get me there instead, or you best believe I’m going to believe in that at least enough to try it out and see. And I’ve certainly done that.
But when one of those things doesn’t really work, you then might jump to another and another, but each time you fail to get a result, you start conditioning a lack of self-bullief. And we start to doubt whether we can actually get a result at all. From the outset, if we just focus on the mechanism that causes the result, we’d never need to look for another solution anywhere else. Put very simply, we train to build bigger, stronger muscles. We eat good food to help our body build those muscles. To reduce our body fat, we just eat in a slight calorie deficit for a certain number of weeks. That’s it. Cardio is not relevant to this process. Specifics of nutrition are not relevant. Those things will help make you feel better, which will make the process easier, but you want to feel good regardless of whether you’re losing fat at the moment or not.
And so they should just be permanent parts of your routine anyway. Okay. So let’s say you pass this first level, you realise that nothing else is going to work and you buckle up and decide to hit a calorie deficit and get lean. Should be simple from here, right? Not so fast. Naturally, like with any skill, when you first go to hit a calorie deficit, you’re not going to be very good at it. There’s going to be a lot of inefficiency, meaning we put our efforts into the wrong place without knowing it. And so a very, very common story is tracking everything meticulously, putting it all in my fitness pal, nailing the calorie deficit, and then somehow not losing weight. And again, it’s at this point you think, genetics, metabolism, like what’s going on? No, if you’re not losing weight, it’s not any of that. You’re just not in a deficit.
And so whatever’s going wrong in your tracking process, you’re just eating too much overall week to week. And so there’s a lot of ways to skin a cat and get yourself in a deficit. But the most important thing is that you have a way of knowing whether it’s working. And so the first step with any of this is to track results, log your daily body weight, look at your weekly averages, so that then you know week to week, is this actually working? Am I losing weight? Because then you can adjust the inputs based on an actual objective output. As for what those inputs look like, you could be ultra precise, log everything, be super anal, and still not hit a deficit because of some misalignment in your accuracy. I’ve found that it is far better to keep your plan really simple. Have a short list of basic numbers, a daily plan for where you’re going to get your energy per meal.
And then if you’re relatively consistent with that, if things aren’t working, it’s very simple to change the plan. If you want a detailed example of the list of numbers that I use and what my daily plan looks like, you can download that for free using the link and the description. Okay. So when you manage to pass level two, you’ve got yourself in a deficit, you are now losing weight. Horry. This is where people think that they’ve made it and that they’re good and results are right around the corner. The problem is you can’t get lean in a week. And so if as a result of your deficit plan, your life sucks or you start feeling terrible, it’s going to be extremely unlikely that you sustain it long enough to get to the finish line of your goal body composition. And if you do just grit your teeth and push to get there, good luck staying lean once you do.
This is the level where so many people that do get fleeting results think, oh, maybe having a six pack just isn’t worth it. If my diet was boring and I felt like shit all the time, I wouldn’t have a six pack either. Those things are not a function of fat loss and being lean. They are a function of process, which brings us to mistake number three, which is making losing fat harder than necessary. I’ll break this into two parts. The first is just an easy win, but so many people when they try to lose fat do so by eating clean, which winds up just being not eating delicious food that they very well could be while still getting exactly the same result. You only need to cut until you lean. But if that’s 12 weeks, maybe it’s six months or nine months initially if you’ve got a lot of fat to lose.
Who wants to eat clean and give up all the food they actually like for that long? Not anyone I want to be friends with. For me now, a calorie deficit just looks exactly like normal life minus four to 500 calories a day. The diet, the routine, the food choices are identical. Usually I just remove a few snacks from throughout the day and that’s the entire deficit right there. When you’re eating real food, the most nutritious stuff is the best tasting. And so from a standpoint of nutritional satiety, you want to be eating the yummiest food so that your body doesn’t need as much of it to function well. That’s how you keep your appetite down and keep yourself feeling physically good whilst being in a deficit, which brings us to the next problem. And this is probably the most insidious part of this whole process because you start to get results, you’re in a deficit, you obviously want to get it done, right?
So you smash it. In the first few weeks, you feel like you can eat less, so you do. If you’re going to get there, you may as well get there quicker, but there is only so long that you can sustain a 1,000 calorie deficit. And when your hormones start to crash, you start getting really hungry, you start getting lethargic, every part of your body just wants to eat more, then where do you go? Most people end up either binge eating or just giving up because sooner or later they reach a point where it’s just physically unsustainable, even though they’re nowhere near as lean as they want to be. And if you take away one thing from this video, it’s this. It’s not because your body doesn’t want you to get leaner, it’s that there is a cap to how fast you can go. If you do things at the right pace, which is about a half a kilo or a pound of fat loss per week once you are getting lean.
If you go at that pace, you can get very lean before it starts getting tough. And so if you get the pace right and you go until it does get difficult, you’re going to be at the perfect level of body fat for you for now. And an example of me with my level of muscle mass, I cut down for five weeks, lost about two and a half to three kilos. I could have kept going, but at this point it was just starting to get slightly uncomfortable and not as fun. I just couldn’t really be bothered doing anymore. This is the sort of level you can get to feeling like that once you do things right. And so if you just use that rule of thumb of going until it is tough, then you’re going to be perfectly lean and it’s going to be effortless to sustain that level of body fat whilst you then go and enjoy your life and continue growing muscle, getting stronger.
The result of all this is that you eat delicious food all the time. You constantly feel good, high energy, you train well, and at the same time, you drop body fat continuously all the way down until you are shredded. At that point, like what is stopping you from doing it? If you can see this process of fat loss as a skill to learn, you’ll succeed at this for life and I can’t overemphasise the benefits mentally and to the rest of your life once this is just something that you’ve got dialled. It will never be harder than the first time you do a cup. And once you’ve acquired the skill, you never have to worry about body composition or weight or food or exercise ever again. If you’re not as lean as you want to be, let me know in the comments which level you think you’ve been stuck at and what you’d like more help with next.
Hope this helps. Thanks for watching. Peace.