How to cut
20 Pounds
How to Lose 20 LBS of Fat! (THE RIGHT WAY)
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what's up guys I'm really excited about
today's video because rather than
breaking down some fat loss myths or
going over just one particular diet or
just one particular workout plan I get
to tell you guys exactly what you'll
need to do step-by-step to lose 20
pounds of fat the right way and this is
really great because there are a lot of
wrong ways to go about losing 20 pounds
now even though there's more than one
method to help you lose the 20 pounds of
fat the principles for losing the weight
and keeping it off remain the same and
those specific principles are exactly
what I want to touch on today so let's
get right into this because after
spending over half my life training
myself as well as thousands of people
I've gathered some really great
information that I really think will
help the first thing that you're gonna
have to do to lose the weight and
actually keep it off is approach your
goal with the right mental disposition
what that means is that most people will
approach weight loss as a temporary
activity with the beginning and an end
that's why when a new client walks
through my gym doors they'll typically
ask questions like how long will this
take and will I keep the weight off
after losing it and of course these
questions are important you want to burn
the fat as fast as possible and losing
20 pounds will be absolutely useless if
you gain it all right back but 99.9% of
the time these questions stem from the
mentality that we're gonna apply a
temporary fix that'll give you the body
you want forever and that's not how
losing weight to permanently look and
feel the way you want works with this
type of mentality you will fail and let
me give you a quick example to help
illustrate my point wouldn't it sound
silly to ask your dentist how long
you're gonna have to brush your teeth to
keep them light and never get cavities
again you also wouldn't ask how long
after you're done brushing your teeth
will they stay white and healthy because
the action of brushing your teeth on a
daily basis for the rest of your life is
the very thing that gives you nice teeth
and keeps them that way the way your
body looks and feels is very similar we
all have a physical body which needs to
be taken care of physically or else over
time it will deteriorate so the first
step to losing fat the right way
it's to come to the conclusion that this
is a lifelong commitment just like
brushing your teeth I say this all the
time what your body looks like today is
the result of what you've done over the
last couple days weeks months and years
so treat this as a permanent endeavor
and you will be permanently rewarded
with a better body now since this is
permanent we have to find a dieting
approach that we can actually stick to
understand that there is no one right
diet you can lose 20 pounds with a low
carb diet a high carb diet
there's Atkins keto paleo vegetarian and
a number of different diet approaches
like carb cycling and fasting all of
them can help you lose weight and just
because one works better than the other
for me doesn't mean that the same
approach will work better for you now
that might sound confusing but it's
absolutely critical that you find the
best diet structure that works for you
so you can actually stick to it to lose
weight and keep it off you don't have to
avoid carbs you don't have to eat 5 to 6
small meals a day and you don't have to
eat at specific times of the day you
have to create a caloric deficit you
have to consume just enough proteins to
support lean body mass and you have to
keep insulin levels low by sticking to
whole single ingredient foods you can
find whole single ingredient foods just
by sticking to the outside aisles of
your grocery store when choosing what
single ingredient foods to include in
your diet make sure you're choosing
healthy options that you actually enjoy
eating all too often people will find
out about a diet approach like the
ketogenic diet for example and then
almost immediately they're following
this new plan without ever even thinking
about the long-term success associated
with adopting such a plan the ketogenic
diet can be great for people that love
foods that are high in fat but don't
really enjoy eating a lot of
carbohydrates if you like eating higher
fat foods like steak bacon eggs butter
avocados cream cheese and low carb
veggies like asparagus and spinach then
a keto style diet plan can be a very
good fit for you however if you love
oatmeal rice potatoes bread and pasta
and giving up those foods for the rest
of your life with a keto diet structor
is probably going to lead to failure now
this doesn't mean that you're going to
be able to burn fat by only
eating foods that you want like potatoes
and pasta every day but there are
absolutely ways that you can incorporate
these foods into your diet plan the same
way that you can incorporate very high
fat foods like lard and cream cheese
into a keto plan so again start by
identifying what single ingredient foods
you would like to be able to have in
your diet next you want to find a way to
create a caloric deficit while still
maintaining a high enough protein intake
to lose weight at a regular pace you
want to aim for about a 20% reduction of
calories from maintenance levels to lose
weight at a faster more aggressive pace
you want to aim for a forty to forty
five percent reduction in your calories
with protein unless you're doing a keto
style diet plan you want to get anywhere
from point eight to one point three
grams of protein per pound of body
weight when you're trying to maintain
your weight you don't need such high
protein levels but when cutting the best
way to avoid muscle loss is by
increasing protein as you increase your
caloric deficit for example if you're
looking to lose the 20 pounds at a more
regular pace you might cut calories by
only 20% for maintenance and eat about
point eight grams of protein per pound
of body weight on the other hand if
you're doing an aggressive diet plan
where you're cutting calories by about
40% for maintenance you might want to go
with a higher range of one point three
grams of protein per pound of body
weight to ensure that you spare as much
muscle mass as possible while burning
fat so fast just to make this simple a
good place to start is at one gram of
protein per pound of body weight with
that in mind you can then figure out
what percentage of the rest of your
calories you want to allocate to carbs
and what percentage to fat and this
allocation is largely your choice based
on what types of foods you like to eat I
actually have a fat loss calculator
right on my website that I'll include a
link to in the description that'll do
all of this for you but once you know
how many calories protein carbs and fats
you're having per day you want to find
the best way for you to consume the
right amounts of food based on your
lifestyle and preferences what I mean is
that you can maintain your caloric
deficit by splitting up your meals into
many smaller meals throughout the day
and tracking the caloric impact of each
meal with a diet tracking app
or you can maintain your caloric deficit
by eating within certain feeding windows
for example you could try the lean gains
approach to intermittent fasting where
you would fast for 16 hours and only
allow yourself an 8 hour feeding window
you can also try longer fast like the
warrior diet and the one meal a day diet
you can also create a caloric deficit by
eating normally the majority of the week
and then significantly less 2 to 3 days
of the week with approaches like the 5:2
diet or the alternate day fast the point
is that there are a number of ways for
you to consume a lower amount of
calories per day but the best way for
you is the way that you can actually
comfortably stick to you will have to go
through some trial and error with this
process but regardless of what way you
choose to consume your calories make
sure you spend a week or two tracking
your calories and your macros to make
sure that your totals are adding up
correctly once you learn the nutritional
value and the caloric impact of the
healthy single ingredient foods you like
to eat you can then try to do this
without tracking this is how you
customize a fat loss diet based on you
that you can actually stick to let's
move on to working out when your goal is
to lose 20 pounds of fat you have to
understand that you will lose some
muscle mass as well while losing the
body fat there is no way around that
fact but what we can do is limit muscle
loss as much as possible that's the
right way to lose weight so regardless
of how fast or slow you want to lose the
weight or whether you prefer more carbs
or more fats in your diet plan you will
have to stick to a solid weight training
program to prevent muscle loss the best
way to prevent muscle loss while losing
body fat is by maintaining as much
strength as possible throughout the cut
this means that you should do your
absolute best to keep all your exercises
heavy preferably within a 5 to 8 rep
range with most exercises if you're
exceeding more than 8 or 10 reps for a
certain exercise I recommend moving up
to a heavier weight unfortunately even
if you stick to heavy weights you will
most likely still lose strength
throughout a cut but that's fine the key
is to fight for every last inch push
yourself to lift the heaviest load you
can for roughly 5 to 8 rat
and don't drop the wait until your reps
drop to love many people drop the way
immediately as soon as they start a cut
and they start feeling tired and that
low energy feeling at the gym this is a
big mistake because with this kind of
strategy
you'll be lowering the weight and losing
muscle strength and size week after week
as a natural lifter to maintain as much
lean body mass as possible you will have
to try to maintain as much strength as
possible throughout this process of
losing fat you will want to start each
workout with key compound lifts like
squats lunges deadlifts bench press
barbell rows pull-ups and other engaging
compound exercises like these and after
warming up again you want to concentrate
on using a heavy weight load for these
key exercises even though these
exercises are harder than just moving
from one selector Iser machine to the
next by sticking to these key compound
lifts you'll get maximum benefits for
both fat loss and for maintaining your
lean body mass the last piece is cardio
and cardio even though not required it
can help speed up your fat loss I
recommend trying to incorporate cardio
right after your weight training
workouts you can do 30 minutes of
long-duration steady-state cardio by
either running on a treadmill using a
stair climber or a number of other
traditional cardio machines or you could
perform a 15 minute high-intensity
interval training circuit where you
would combine intense exercises that
speed up your heart rate into one big
circuit again I recommend doing this
directly after your weight training
workout now if you really hate cardio
like I said it's not required cardio
will help you create a caloric deficit
in combination with your diet plan you
can create that deficit with just your
diet plan without incorporating cardio
or you can make your diet plan a little
easier and burn some extra calories with
cardio that's your choice to make
again based on your preferences the last
step is to stick to your plan
consistently until you hit your goal
weight and then you can increase your
intake to maintenance levels if you
cannot stick to your plan consistently
you need to reevaluate and try a
different approach until you find the
one that works with your lifestyle and
preferences it's so important that you
find the
it works around you because that's the
only way you'll be able to stick to it
for the long term just to review the
right way to lose 20 pounds of fat is by
number one realizing that exercise and
maintaining a healthy diet is a lifelong
commitment not a quick fix number two
decide what types of healthy whole
single ingredient foods you actually
enjoy eating most of these foods are
found in the outside aisles of your
grocery store number three
choose a dieting approach that allows
you to eat the types of foods you enjoy
number four create the right caloric
deficit someone between twenty to forty
five percent less than maintenance based
on how fast you would like to lose the
weight and based on your tolerance for
stricter diet plans you could use my
calorie calculator on my website to help
you do this number five eat enough
protein to maintain muscle mass while
cutting this amount will usually be
somewhere around one gram of protein per
pound of body weight
number six after you know your protein
requirements and your daily caloric
range for fat loss you can then choose
what percentage of your diet you'd like
to come from fats and what percentage
from carbs based on your food
preferences you decided on earlier
number seven choose the appropriate meal
frequency you would like to take those
calories in either by eating smaller
meals throughout the day by having
fasting and feeding windows or by having
significantly less calories a couple
days of the week to balance out the rest
of the week number eight use heavy
weight training to your advantage in
order to maintain as much muscular
strength as possible to prevent muscle
loss throughout the cut I really like a
five to eight rep range number nine
stick to compound key lifts that have a
free range of motion and incorporate a
lot of muscles at the same time and
number ten incorporate cardio after your
weight training workouts if you want
some more wiggle room with your diet
that's it guys I really hope this video
has helped you if it has make sure you
subscribe to this channel I know it just
gave you a lot of information and
honestly there's so much more info that
I want to go over that I could have
easily turned this into an hour-long
video
luckily me and my team have created a
program that can streamline all this
info to you in an organized and easy way
that takes all the guesswork away
on average this 6-week program has my
clients losing either 20 pounds or 5%
body fat in only 42 days you get a
customized diet plan a 42 day workout
plan a recipe book as well as much more
including an accountability coach to
mentor you and guide you through the
entire process to learn more you can
visit my website by clicking the link
somewhere around here or you can visit
my website directly at gravity
transformation calm I'll see you guys
soon
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