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


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


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