How to cut 10 Pounds
HOW To Lose 10 POUNDS OF PURE FAT | 3 WEEK BODY TRANSFORMATION
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[Applause]
the date of this recording we are day 21
of 112 approaching the first quart of
stock in the last 21 days I've lost the
most amount of weight I ever have and
retained the most amount of muscle my
strength in the gym has been unfazed and
my diet is extremely enjoyable
I made some lifestyle changes but let me
take you back to day one why I decided
to change make a change for natural
bodybuilding and just show you how easy
it is to lose 10 pounds I'll go through
every single detail my mindset how I'm
still discipline what my diet and macros
looked like day-to-day and week-to-week
my training split workouts the weights I
use how much cardio stone how many steps
I took every single day I mean
everything I treated myself as an
experiment for the last 21 days for the
rest of these 91 days as well before we
jump in I promise something previously
on start
[Music]
I call it the games bar or the bar of
games and ADHD power or me the best name
of this bar I'm going to give you $100
giveaway on the HP Labs controller
comments I absolutely love them there
were really good suggestions I think the
close second was the HP library but the
one I'm right was from this comment -
wasted bar so you guys have now named
the whole HP rack as the wasted bar send
me a DM so I can give you your hundred
dollar worth of gift card to shop ehp
and if you just don't want to try it in
the stuff you can use code - diamonds -
ten my favorite thing of youtube is to
be able to read the comments and apply
to you guys that's my chance of
interacting with you I thought this time
was pretty dope reading all the ideas
you guys have wasted bars pretty dope
but what I'll do for this video watch
the video what do you guys think I
should work on doing discuss for the
next 91 days comment down which muscle
group and why leave the video like a big
thumbs up and then I'll pick someone
else in the next video and I'll give
away $100 to PHP but let's jump back
into the video how I lost 10 pounds in
21 days this is one of my biggest goals
and now speaking of goals I'll start off
with number one hope
[Music]
now the information that you ever do
need in terms of weight loss is here and
everything we want to tell you but I
think something that all of us always
skip over is your mindset if you don't
have the mindset to achieve it or go
after it it's going to be very difficult
to reach that point I'll give you an
example very often people start our diet
and don't finish it or start slagging it
off and say you know what I'll do it
next week or the week after or wait for
new years where you get an influx of
Mirrors resolution errs it's very common
so what I did I throw away all the
candies I throw away the Snickers bars
the pizzas the candies the chocolates
burgers I said no more it's the goal I
set for myself I obsessed with it I said
this is all I want to be able to do
within the next four months 112 days and
the second thing I did was I told
everybody do you guys I told my friends
my family I said I will not cheat once
in a hundred and twelve days many people
don't believe it but that is what I used
to motivate myself tell the world that
you're going to do it set that goal for
yourself and chase it every single day
and enjoy the journey
now let's talk about everything starting
off with my wings don't answer this this
matter is clear I feel big
I'm not that big on day one I weighed
myself every single day at the same time
slept at the same time I kept all my
variables consistent so I could have
consistent wins I started off at one
hundred and ninety six point eight
pounds and as you guys saw and can see
that your weight will sometimes
fluctuate ever so slightly however don't
let that deter you that is just your
body going through its own fluctuation
sometimes you'll retain more water on
one day sometimes you'll be stressed
there are so many variables however
those variables are minimized when
you're doing everything consistently and
then you get a weighted average every
single week and if you guys can see on
my graph there is a downtrend there's a
negative slope in terms of my weight
loss and that is exactly what you're
looking for it means that you are losing
weight body fat and we started on day
one with 196 point eight and at day 21
which is three weeks one hundred and
eighty six point two fluctuation does
happen that is the total ten point six
pounds and that by far is my best that
I've ever done for a number of reasons
one piece of cut out old sugar which has
been great and I have never felt like
I've had so many so much energy
but anyway I'm tracking it and I'm
continue to do so so if you're new you
want to follow the journey subscribe if
you guys just for the consistency in
this video for the next videos you're
gonna come smash the video thumbs up it
helps the videos get out to the public
moving on let us talk about the diet
you know so now my diet has been
separated into training days and non
training days so when I train I have
these particular macros and then on non
training days I have different
particular amount of macros which are
lower so on training days I have 190
grams of protein to a help my body
maintain the muscle mass or even gain
ever-so-slightly 350 grams of carbs that
is to fuel my workouts just to fuel me
throughout the days to give me energy so
when I train I train extremely intensely
so I utilize the carbohydrates have been
given and I can also be able to create a
caloric deficit throughout the workout
if you have energy you can push more
weight for more reps that is what you're
going for that hypertrophy and then I
finished off with 50 grams of fat fat is
extremely essential to keep your body's
hormonal balances in check now Arnon
training days because you're not working
out you're expending less calories but
to keep your body in a deficit to keep
digging and to be able to utilize fat
appropriately as energy and lose that
body fat we maintain the protein to
maintain your muscle mass however we've
reduced the carbohydrates 550 grams so
my carbs are non-training days has
turned the carbs from a 350 and my fats
have been bumped up to 80 grams and
that's just to keep me full satiated and
to give my body a bit extra fat so it
can balance and regulate more of my
hormones which is extremely important
for weight loss now things get
interesting moving into week two that's
everything in terms of my diet you just
track the calories on your phone use My
Fitness Pal you weigh out the foods to
make sure you're eating adequate Porsche
and this way when you do that every
single day you have control over
everything you're eating and you can
manipulate it accordingly to achieve
weight loss so that's what my week my
three weeks have looked like and if you
guys can see the trend dropping 20 carbs
every week
that's probably what we'll do moving
into week 4 week 5 and so on cardio is
short for cardiovascular cardio is
directly working your heart so these are
the variables that were tracking Josh my
coach said three sessions at 30 minutes
and we tracked my heart rate at 140
beats per minute
this way abnormally 140 beats is when my
body starts sweating is when I feel very
thermogenic and it's a good point that I
feel that I am using a lot of fat as a
source and setting myself into a deeper
caloric deficit so you'll always see if
you're running on a treadmill how many
calories you're burning that is the idea
that you're trying to create a greater
caloric deficit implementing cardio and
a lot of people have started before or
after I've made the mistake of doing it
before so I rather prioritize my energy
for my workout and then after the
workout up to cardio on three days out
of the week
that's week one and then what we also
tracked is how many steps we take so you
want to be able to track your
expenditure outside of the gym so I make
sure that I take 10,000 steps a day I
gonna walk with blue we two we increase
the steps to make sure that I'm in a
deeper color deficit from 10,000 to
12,000 and then when we also did in
terms of cardio we kept it at three
sessions per week but we increase the
time to 40 minutes from 30 minutes at
the same heart rate this way we ensure
controlling the variables that were in a
deeper caloric deficit as you guys can
imagine you see the trend here week four
if I'm Josh my coach I will imagine
we'll go to 14,000 steps and I'll
imagine we'll do 50 minutes of cardio 5
sessions a week just to keep that fat
loss going now you keep on repeating
this week by week and the main thing I
can tell you guys here is keeping it
consistent
[Music]
now on the screen my training program
this is the free one I've put on my site
because I love you guys the first link
and click it at the end of the video
scroll very all the way down at the
bottom to the website and you'll get my
tired training program for free it's
right there
the paid ones are there but it's totally
up to you which one you want I do an
upper body lower body push-pull legs so
upper body on Monday lower body on
Tuesday Wednesday we do a push Thursday
we do a pull the Friday we do legs and
then I take two days off Saturday and
Sunday normally my week doesn't go
perfect so it doesn't matter when you
take your rest as long as it's two
sessions allow your body adequate
recovery I do the same for my lower body
I'll do squats 6 8 10 and 12 with the
same concept this way when you do
reverse pyramid training you're also
able to maintain your strength and your
training to a maintain your strength or
be even increasing during a cut however
sometimes it will decrease slightly
deeper into your cut just because you
have less energy than usual so you guys
can click the link in the description
you'll get
everything in terms of training I could
spend two hours talking about training
but I'll condense it into this amount
and I'll give you my training so that if
you guys want to see a deeper look into
it and the training split there's also
stuff about my diet it's it's a great
way to start but I'll leave the video
there I hope it was elaborate I hope
everything you need to know is there if
it's not ask me in the comments down
below I do ask you to leave the video
like I think a lot of people can benefit
from such a video and I'll see you guys
in the next one and subscribe if you're
new please
