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what's up guys and welcome to today's
video i'm bringing you an og mike durst
fat loss video right here i'm gonna tell
you how to lose as much body fat as
possible in two weeks because as you all
know it's summer and i'm sure you all
want to look as good as possible when
you go to the beach when you're chilling
around the pool or you want to look as
good as possible when you represent a
pair naughty first shorts so the reason
why i've said two weeks is because i
imagine a lot of you guys left it last
minute you're like oh my god i'm going
on holiday in two weeks time but i look
absolutely terrible what can i do to
turn it around to try and look as good
as possible in a two-week period so
follow these steps and my approach is
how you can do this
okay nutrition this is
the big one that's something you need to
pay a lot of attention to i've put some
guidelines down here on the whiteboard
it's been a while since i've seen the
good old whiteboard thank you for
participating in today's video first
thing you're gonna do is set your
calorie intake for the next two weeks
and stick to it now my recommendation
for most people will be between
somewhere between 2 2 500 okay what
you choose is really dependent upon how
many calories you've been consuming
prior to doing this if you do know
that's great if you don't know then
you're just gonna have to take a wild
guess but somebody for example who's
been consuming 3000 calories or more on
a day-to-day basis i recommend a good
support 2 500. for somebody who's been
consuming around 2500 250 calories
go to 2000. the reason why i've not
recommended anyone going below 2000
calories because your life is gonna suck
it's just too few calories to fuel your
workouts to recover and to
actually preserve some decent form of
muscle mass anyway it's just too low i
don't recommend any male should go below
2000 calories for too long protein
that's the first thing that you are
going to calculate and that should be
around 2.2 grams per kilogram of body
weight
roundabout okay
fats
i would recommend you go somewhere
between 40 and 60 okay whether you go
high fat low carb or
high carb low fat it's really up to you
but you know ultimately the biggest
terminator the terminator what the
biggest thing that's going to determine
fat loss or weight gain is the calorie
intake so don't worry too much about
these two these are the two big ones
these can vary okay as long as you just
hit your target but i would say because
there are nine calories in one gram of
fat and there's four calories of one
gram of carbs
i would recommend going for
more carbs okay because it's just gonna
generally provide you with more volume
in terms of food okay so let's give an
example of somebody who is 82 kilograms
they were eating around 2500 calories
per day so they've chosen to go for 2
000 calories so based on their weight
calculation here they'll be having
around 108 grams of protein per day and
because they want to go high carb low
fat
this is roughly something which they've
chosen again they can both vary but when
you add all of these up that equals 2
000 calories so all of this hopefully
makes some sense the food which you
consume is gonna be
mostly unprocessed
nutrient dense foods okay this is a big
one
let's get small board out shall we
whoa what the hell is that doing there
hello so these are all things which i
don't want you to do
right
they don't necessarily have a huge
factor when it comes to actually
losing body fat but these kind of things
are going to have a big impact on
overall inflammation and bloating okay
so
if you stick to
what i tell you to do
your body is generally gonna look
tighter and leaner okay because we're
gonna reduce so much inflammation over
the next two weeks so obviously no junk
food right not only is this gonna help
with inflammation but it's also gonna
cause you to have more energy and it's
gonna reduce cravings for sugary crappy
foods okay so that is off the table i
would recommend cutting out bread some
people can actually tolerate it and
digest it pretty well but other people
they don't they just go
i notice when i have a lot of bread i do
get a little bit bloaty refined carbs
come to the same thing as well i would
recommend staying away from supplements
now you don't have to do this but again
i would probably just recommend doing
this little experiment for two weeks
cutting out protein bars cutting out
protein powder everything that just
comes in tubs and is full of crap okay i
guarantee that you're most likely your
skin is going to look better you're
going to have less bloating you're just
going to feel
overall it's a lot better there's going
to be a little detox for your body some
people aren't going to notice the
difference but some people might
actually see a big improvement in the
skin and less bloating okay particularly
those people who are intolerant to dairy
which brings me onto my next one dairy
let's just cut out the dairy shower for
two weeks again some people can tolerate
it some people can't really tolerate it
i think a lot of people don't realize
that dairy doesn't really do them any
good so no cheese no milk no
butter
no whey protein
there's another one as well miss cheese
all that let's cut it out shall we and
i'd also recommend no eating out most of
the food which you eat i would say over
90 of it should be prepared at home
because then you know exactly for sure
that you have hit your daily calorie
intake
target okay if you eat out you just have
a clue you will you have no idea what
calories and the macros are in the foods
that you eat unless i mean maybe they'll
say it on the menu but most places don't
actually have the macro breakdown on the
menu and most of them are highly
unreliable okay so just make all of your
food at home okay do some meal prep and
the last one no alcohol okay
fairly obvious alcohol causes a lot of
inflammation but it's also
a complete waste of calories empty
calories with no nutrition and it's
going to have a negative impact on fat
loss your sleep
everything okay so for two weeks you're
not gonna have one single sip of alcohol
and i would just recommend the majority
of the fluids which you consume are
water okay
so
the gym when you're at the gym what
should you do should you do anything
different to what you're doing
previously i don't know because i have
no idea what you were doing but my
recommendation would be to keep the
focus in the gym sessions with building
or at least maintaining muscle
realistically you're not going to be
building muscle you want to try and
maintain it there's no need to go and do
like crazy high reps okay and think oh
higher reps i'm going to develop more
lean muscle tissue that's a load of
right you don't want to come to the gym
and focus on burning as many calories as
possible to be honest because you're
doing that when you're doing the cardio
and you're walking about the sessions
should be geared towards trying to
maintain the muscle that you have so i'd
recommend going in there with the plan
if you have a plan
then you just set yourself up for
failure just so happens i have a lot of
good plans which you should follow on
the third step and i would recommend
sticking to the ones that really do
focus on more the compound lifts okay so
the full body splits the push-pull leg
split the anterior the posterior the
chest and back and the push-pull legs
upper lower right realistically you
should be able to go to the gym five
times per week if you can't make time
either go to bed early and wake up
earlier or just create time somehow come
on say two weeks you can do it i would
recommend in these sessions don't go to
the gym training fasted because you're
just gonna perform pretty horrendously
especially on the low calories which you
are currently on and i would also
recommend saving the most demanding
sessions if there is one that stands out
do them after the rest day my approach
would be to do three or four days of
consecutive training followed by a rest
day and on the rest day i won't just sit
on your ass all day and do nothing i
would definitely try to keep as active
as possible like i said before go for a
walk if you need to go and do some
additional cardio on the treadmill and
there's no harm in doing a bit of core
work as well when it comes to training
core you know training your core every
single day isn't really going to
drastically improve the situation
particularly if you have quite a lot of
body fat around your abdominal region to
begin with but once two core sessions
per week maybe at the end of each
session or on your resume could
definitely do some help to bring out
some abdominal definition if you want to
do some additional cardio which will no
doubt help with creating your deficit i
would recommend just doing something low
intensity okay so making sure that your
heart rate isn't going to be too high
making sure that you're not going to
cause your body too much strain because
realistically the most strenuous
sessions are going to be when you're
lifting weights we don't want to do too
much because otherwise the recovery is
going to be terrible and the performance
in the gym when you are trying on its
weight it's not going to be very good
okay so incline put it anywhere between
9 10 11
speed
it depends but you pick a speed so that
your heart rate is around 120 to 130
beats per minute and then it's up to you
if you want to do 30 minutes that's good
if you want to do 40 minutes hey that's
even better
but that should really be enough you
don't want to be going too crazy with
the cardio or doing two cardio sessions
per day because
if you create an absolutely outrageous
deficit then you really are going to
increase
the rate at which you lose muscle mass
and you don't really want to be a
skinnier smaller version of yourself so
we've got to be careful with what we're
doing here
now when it comes to cardio you don't
necessarily need to do this because i'm
sure by bringing the calories down and
just be consistent with doing some
regular resistance training you will
have created a deficit either way but if
you wanted to create a further deficit
one of the best ways to do that is just
to move your body my best advice would
be just to walk just walk as much as
possible if you can go from 5 000 steps
a day to 10 000 steps a day or even 15
000 steps a day then you're going to be
burning more calories on a day-to-day
basis so once you've taken care of the
gym the cardio and your diet
there's not really much else you can do
although i would recommend trying to get
as much sleep as possible you're gonna
notice your rate of fat loss is gonna be
much faster if you actually get decent
seven to eight hours of sleep per night
and of course stay hydrated it depends
on how much you weigh or what the
climate is that you're currently living
in but at least three to four liters of
water per day maybe more depending on
how much you're sweating and then
that's it hopefully you'll see some
pretty decent results obviously
there's not gonna be any miracles
happening particularly if you
are starting this with quite a high body
fat percentage there's just no way you
can get rid of a lot of body fat in a
two-week period but you can certainly
make some progress ideally if you want
to see the best results you do a cut
over a longer period of time okay it's
more sustainable it's more enjoyable and
you'll actually be able to retain more
muscle mass and strength in the process
so doing something like this is quite
drastic but you know it's your own fault
for leaving it last minute so hope you
enjoyed the video let me know how it
goes for you and don't forget to
subscribe to my channel give it a thumbs
up see you in the next one
