The Weight Loss Plan That Really Works
Aren’t you tired of hearing different “advice” from various experts in fat loss?
Because I sure am.
I’m going to keep this article as short as I can.
I’m going to cut through the fluff and simplify what really matters for losing weight.
Also, doing so will allow me to link people straight to this article whenever I get asked about the best plan weight loss.
Just to avoid any confusion going forward, let me clarify that we will talk about burning fat going forward, and not just dropping weight.
While I dive into the difference between weight loss and fat loss in depth over here, the key difference is that weight loss is a broader term that could mean loss of water, fat, glycogen and even muscle tissue.
If you want to lose “weight” to look leaner and get fitter, your goal is to actually lose “fat”.
Now that we have that out of our way, let’s get started.
What Is The Weight Loss Plan That Really Works?
I can best answer this using an infographic I created for Pinterest.
(tsk tsk… feel free to drop a follow and Pin this on your boards)
This is it!
This pyramid will get you the results you desire.
I know, it seems a bit too simple.
I mean, I can’t just be giving away the secret to you just like that, right?
I haven’t even asked you for your credit card info yet…
Well, this is all you need to know to get in the best shape of your life.
Sadly, most fitness influencers will make you believe that you need to buy an expensive workout program or a detox cleanse superfood *include more words that make it sound even more magical* diet plan to get results.
Now, there isn’t anything wrong with making purchases, but if you aren’t following this pyramid, the only thing getting lighter will be your bank account.
Let’s have a quick breakdown of the layers so you’re equipped with the information you need to start losing weight!
The Layer Breakdown
This is a fairly simple pyramid and is pretty self-explanatory for the most part.
That said, the problem isn’t that people skip a layer or fail to understand what it means.
The problem is that people do it in complete reverse.
You see, the pyramid is a pyramid for a reason (not just because it looks pretty).
The base forms the most important factor that will bring you results and as you go higher, the importance keeps reducing!
This isn’t to say that the top of the pyramid is useless, but if you don’t have the other layers in place, it might as well be.
Let’s being with the base.
1. Nutrition
Nutrition is the most important factor.
To keep it simple, here are the two things that will bring you results, in order of importance:
i. Eat at a calorie deficit so your body burns fat for energy.
ii. Hit your protein target so you maximize fat loss and minimize muscle loss.
Along with this, as long as you eat sufficient fruits and vegetables to get in sufficient micronutrients, you will get lean in no time.
Neither do you need to worry about being precise with your carbs and fat split nor do you have to worry about being precise with timing.
As I said, follow the two points and get in a sufficient amount of fruits and vegetables and you’re good to go.
2. Resistance Training
The second layer is training.
This, along with the protein, is what will help you preserve muscle tissue and make sure you’re burning fat.
All you need to do is perform a form of resistance training multiple times a week.
At a minimum, 2-3 sessions of 45-60 minutes should suffice.
At a maximum, 5-6 sessions of 45 minutes would be more than enough.
Resistance training can include:
Training with weights
Bodyweight training
Training with resistance bands
TRX training
This often brings up the question of what is the best workout plan.
The answer is that there isn’t one.
The best workout plan depends on the context.
The best workout plan for someone who is starting out isn’t the best workout plan for someone who has been training for years.
The best workout plan for someone who hates training isn’t the same as the best workout plan for someone who doesn’t mind training 4-5 days a week.
For the most part, any workout plan that focuses on the major muscle groups and on getting stronger will work.
As long as you progressively overload your training, you’ll get results.
What you don’t have to do is perform endless ab workouts to lose weight.
You cannot spot reduce fat and the only way to make your body burn fat will be by focusing on the base of the pyramid - Nutrition.
The training is purely to maximize retention of muscle tissue and your focus should be to get stronger over time.
3. Cardio
And we finally reach cardio.
Truth be told, you can actually get results with no cardio at all.
But that does not mean it is useless.
Some people prefer eating a little more and doing cardio while others prefer creating a deficit just by reducing what the eat.
Either way, throwing in cardio can be beneficial as long as you have the first row layers of the pyramid and your recovery in check.
The form of cardio doesn’t matter as much as you think it does.
(Yes, you can still get shredded without performing any HIIT workout at all!)
My preferred form of cardio is Low Intensity Steady State cardio like walking.
While this burns lesser calories to its higher intensity counterparts, it doesn’t spike hunger as much.
And as we know that nutrition is our first priority, I prefer to lean towards lower intensity cardio sessions.
But again, any form of cardio will do, as long as you’re consistent.
I have more on cardio for fat loss here.
4. Supplements
The last layer is supplementation.
In fact, supplements play such a small role that you could get away without any if you pay attention to the rest of the pyramid.
Here are a few supplements that have been shown to be the most useful, but keep in mind that they are not at all necessary, and I highly recommended nailing down the rest of the layers before you consider these:
Protein Powder like Whey or Pea Protein to hit your protein target.
Creatine Monohydrate for improved training performance.
Caffeine for improved energy levels (I just use good old coffee).
Multivitamin and Omegas if you aren’t getting enough from your diet.
Most things apart from these are useless, and even these aren’t necessary.
This includes the countless fat burners, BCAAs, detox teas, and everything else your favorite influencers are trying to sell to you.
The Plan
Once you have a basic understanding of the pyramid, you can make any plan work and give you results.
Here’s the simplest structure you can use for starting out:
Daily Nutrition
Calories (kcal) - Bodyweight (kg) x 2.2 x 12
Protein (g) - Bodyweight (kg) x 2.2 x 0.8
Resistance Training
60 minutes full-body workout 3x a week.
Cardio
45 minutes walking on off days.
Supplements
Protein powder (if needed for convenience)
If you want a complete workout program for free that follows these exact principles to get you in the best shape of your life, check out the following links:
For Men - Click here
For Women - Click here
Conclusion
Now you have the weight loss plan that really works.
No gimmicks.
Follow the pyramid and you will get results.
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If you have any other questions or feedback, feel free to drop a comment below.
