Following is something for the “I need to lose weight but don’t want to do a stupid diet and live in the gym” crew I know make up a significant proportion of my list.
In other words, those who take their training seriously, are probably lifters first and foremost, but have got a gut they can’t seem to shift (that’s inexorably and inexplicably growing month after month, year after year)
If that’s you, I’d be doing this:
* Cut lifting to 2x/week full body sessions (makes temporal room for the needful cardio and mental room for eating less and better without significant loss of strength and muscle).
* Commit to 2x moderately challenging runs per week, potentially bumping this up 3x if time, energy, and desire allow (running outside is best, but cycling or even using a treadmill is permissible if need be).
* Walk every day without fail for around one hour (bonus points for doing at least some of those walks in a weighted vest).
* Eat less and better (self explanatory).
* Take an ACTIVE but NON-OBSESSIVE interest in the foods you eat (i.e. read books and articles by reputable authors on diet, select an approach that resonates, and use critical thinking to adapt it to suit your needs and aspirations).
* Stop tracking your bodyweight and food intake and don’t start if you’re not (unless you want to be a slave to the scale and potentially develop an eating disorder, you’re going to have to learn how to moderate and adjust your training/eating based on a combination of your intuition and what you see in the mirror).
Weight comes off A LOT slower this way than it would if you used literally any other method out there.
However.
You’ll have a much easier time keeping it off because your results are the fruit of a legitimate and meaningful lifestyle change, rather than artificially forced via some bonkers “protocol” that has its roots in how bodybuilders abuse themselves into becoming walking corpses.
If you want all that laid out for you in a straightforward, step-by-step process, consult my book, “The Weight Loss Manifesto”.
Unlike almost all of my other Real Paper books, this one’s not too pricey (just £20 with free postage).
Read all about it here:
https://philtyreman.co.uk/manifesto/
Thank you,
Phil Tyreman