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hey that my friend welcome my name is
dr. Anthony ball doozy I'm the founder
of the fit father project and the fit
mother project and today's video is
awesome because we're gonna talk about
how to lose weight in one month and this
video for you if you actually want to
see very noticeable changes with your
weight and with your body fat in one
month we're gonna talk about exactly
what you should be focusing on because
there's a lot of different types of
diets and workouts and cleanses and
stuff you could do what we're gonna do
is break down the research back
priority's I'm gonna tell you what you
should be doing at what times let me
give you some amazing resources some
free workouts some downloadable free
meal plans I'm going to send those
straight to you as well so I know you're
gonna get a ton of value from this video
so get out your pen and paper take some
notes and let's dive on in
alright so let's get in discussing how
to lose weight in one month and I want
to start with our first principle in
this video and that nutrition is
priority number one when it comes to
losing weight and particularly losing
weight quickly we need to create a
calorie deficit and what this means is
that we're eating fewer calories than
we're burning every day and so we have
two strategies they're kind of implied
in this equation we can either go out
there and burn way more calories by
exercising or you can scale back on the
foods we're eating they need less both
of those levers work both are important
but when it comes to losing weight
quickly nutrition is essential you
cannot out exercise a bad diet this is
something we preach all the time here at
the fit father project because it's far
easier to not eat 600 calories from that
bag of chips than it is to go out on a
treadmill and spend 1 hour to burn those
same six on our calories makes sense
right so here are some simple nutrition
guidelines and link below I have actual
full meal plans that will email you so
if you're a guy we have our fit father
free one day meal plan if you're a woman
we have our free fit mom jumpstart that
gives you our meal plan as well but the
first thing is to lower your carbs
particularly processed carbs so chips
pastries things that come in boxes
sugars in your diet that come in drinks
we want to lower the carbs why carbs not
only you know basically slow down our
fat burning and throw our blood sugar
levels like crazy but they actually help
our bodies retain water so when we drop
our carbs you're gonna notice that
you're gonna actually drop some water
weight
very quickly quickly which can lead to a
very dramatic change in your experience
so lowering the carbs is good you do not
have to eliminate them completely with
our fit father and fit mother project
programs we have people that regularly
lose 20 40 50 100 plus pounds while
still enjoying carbs but they're not
eating processed crap carbs and they're
eating when they do in controlled
portions so we're gonna talk about
numbered rule number two which is as
you're lowering the carbs I want you to
increase your protein and your fiber
from the veggies so this is what a
concept we teach here at the fit Fowler
project fit mother project called
building perfect plates this is what a
perfect plate looks like basically when
you go and have a meal
half of your plate should be some kind
of veggie you love and that's for the
fiber and with the fiber does is helps
our digestive tract work better and
actually can help lower cholesterol
levels and it keeps you full longer so
any veggie you like particularly green
veggies fill half your plate with that
fill a quarter of your plate with some
kind of protein that you love again
protein boosts your metabolism
keeps you full will help you recover
from the workout so we're gonna talk
about in just a second and it is really
just a great basis of your meal plan and
this can be animal protein but if you're
a vegan vegetarian it could also be
something like tofu or tempeh or some
sprouted beans there's so many different
protein options it doesn't have to
strictly be animal proteins but you do
want the protein in there and finally
you can have some healthy carbs in those
meals and you want to eat carbs that are
lower glycemic slow or burning because
we don't want is you eat processed carbs
are gonna spike your blood sugar so in
our meal plans we're gonna actually
email to you we have lists of the best
carbs and the worst carbs we're gonna
show you exactly what to eat for
breakfast lunch snack and dinner and
we'll send that to you right away
straight to your email there are links
below this video and we'll dive deeper
into that the next thing I want to tell
about is actually increasing your water
intake if you want to lose weight within
one month this one habit will help you
tremendously
why drinking water essentially helps her
metabolism work better period your body
is roughly seventy percent water all the
key enzymatic reactions require water to
function well and also when you drink
more water
you're gonna stay full longer because
actually having water in your stomach
actually signals to your brain that hey
you don't need to be hungry all the time
we have stuff coming into the system so
what I like to do is actually make sure
that you have a big jar of water or tea
that you fill up every single
so I have mine here for example this is
some green tea that I brew in the
morning in green tea actually has
fat-burning benefits I brew this and I
drink this throughout the day and now
I'm both hitting my water intake making
sure I'm not hungry all the time and I'm
getting some fat-burning benefits from
some good organic teas so on the
nutrition front again we have those
three resources we can dive deeper but
also just remember this don't go out and
try to exercise until you get the
kitchen stuff first so anything you can
do to make this easier if you want to
prepare your meals ahead of time so
buying knowing you're following those
perfect plates
how can you pick your favorite proteins
and cook those in bulk whether that's
turkey breast or it's chicken or it's
tofu tempeh or its egg whites can you
cook those things in bulk so they're
already in the refrigerator can you cook
some veggies in bulk
can you cook some carbs or some healthy
fats in bulk so that when you want to
it's Meal Time you can just pull these
things in your fridge and make a really
simple meal anything you can do this
smooth out the behaviors process when it
comes to nutrition is going to help you
win now our second priority is to
exercise but it's not the kind of
exercise a lot of people do when they
want to lose weight quickly a lot of
people think you need to go do cardio
and spend time on the treadmill or the
elliptical machine that kind of exercise
is not nearly as effective as this form
of exercise I'm going to tell you about
called M R T metabolic resistance
training which is a combination of some
of the best strength training exercises
things like rose shoulder presses
push-ups squats and we're gonna do those
in a circuit with very little rest in
between and that way we get the muscle
building benefit of doing these great
strength training exercises and we also
get the cardio benefits in one and
here's the cool research these MRT
workouts only take 20 to 45 minutes and
they can boost your metabolism for up to
24 hours so think about this a lot of
people think they go to exercise to burn
calories no you're exercising to invest
in your metabolism because you do one of
these workouts on Monday your
metabolisms raised on Tuesday you do it
again on Wednesday it's raised through
Thursday you do it again on Friday it's
raised through the weekend so Monday
Wednesday Friday 24 minutes a workout
and you can elevate your metabolism for
basically the whole entire week so
you're burning more calories 24/7 that
is the best way to exercise for weight
loss and it's also more sustainable
because I'm
you're busy like me and you don't have
hours to spend in the gym every day so
just doing 30 minutes a couple times a
week is enough to get the ball moving
and again link below we have a free
workout 24 minute metabolism boosting
workout for guys and inside our free
fitmom jumpstart for women we actually
have the full workout as well we'll send
that straight to your email you'll get
the whole workout you'll see me demo it
on video we'll give you the printable
PDF and you can start this this week
with the meal plan and you'll start
seeing results well within this first
month so MRT workouts over regular
cardio the best way to exercise and the
third thing is you want to lose weight
quickly I would consider implementing
something like intermittent fasting
which is the habit of centrally
compressing your eating windows down and
there are two ways you can do this the
first and very popular way that's
gaining a lot of popularity is what I
would consider the sixteen eight or lean
gain style fasting or basically we're
gonna skip breakfast have your first
meal sometime around 11:00 noon while a
snack around 3:00 and we'll have dinner
around 7:00 or 8:00 so we're kind of
compressing those meals into eight hours
so your body is in a fasted state all
throughout the night and through the
first few hours of that day leading up
to your first meal sometime around 11:00
and noon this strategy is super
effective for a lot of reasons the first
one it's easier to control your calories
remember nutrition is priority number
one so if we can control our calories
because we're eating in a fewer shorter
window it's gonna be easier for us to do
that we're not gonna overeat as much and
the research does show people who try to
eat six small meals per day end up
eating more calories because that's six
opportunities for you to eat more than
you should versus if you compress it
down to maybe two meals with a snack
it's a lot harder to overeat because
after that first meal you're gonna be
full for three hours then you have a
little snack and you're gonna be not
starving going into dinner so it's a
really practical way to do it that being
said it's not necessary it's just one of
the different meal timing setups were a
fan of here at the Fit Fowler project
and fit mother projects another option
if you want to enjoy breakfast and not
fast every day is to do a dinner -
dinner fast once per week so you might
have dinner on Saturday for example at
6:00 and you'll just fast until dinner
on Sunday you'll just drink black coffee
green tea a 24 hour dinner - dinner fast
can raise your fat burning human growth
hormone by up to 16 hundred percent it's
going to give your digestive
tract arrest you're gonna lose a lot of
weight you're gonna create a nice
calorie deficit and it's a habit that
fits into almost every nutrition plan I
do a 24-hour fast at least once per week
in fact I just got back from leading
people through a four day fast and there
are a lot of benefits to prolonged
fasting but point being this is a simple
habit if I wanted to lose a lot of
weight in one month I would make sure I
did at least to dinner it's in there
fast if not daily in a minute fasting
and if you want to do both these
together do the sixteen every everyday
and then do a dinner to dinner once a
week you also can do that so these are a
lot of options and the final thing I
want to talk about without making this
video too long because we have all those
resources you can download will send
straight to your email it supplements a
lot of people who want to lose weight
very quickly think they need to get that
new fat burner 9000 pill that's out
there I mean quite frankly that stuff is
total crap
nutrition exercise that's the foundation
drinking maybe some green tea and maybe
having some black coffee and caffeine
the really proven fat burners are
caffeine green tea and taking a
high-quality multivitamin with some
vitamin d3 to make sure your actual body
is functioning well all the other
advanced fat burners and stuff like that
are just heavy stimulants that might tax
your heart get your body into a stress
state and they might only improve your
results by five percent but it's not
even worth all the risks in the
side-effects there's no magic
weight-loss pill if there were we would
not be having this discussion right so
just understand that the foundational
supplements that do actually work are a
quality multivitamin make sure it has
enough d3 and it vitamin d3 important
for your immune function and all this
good stuff you want to have caffeine
which is optional you can either get
that from teas like green tea or your
r'mante if you're a coffee person you
can certainly have some coffee
and some green tea extract or drinking
green teas the other good fat burner
it's the basic stuff it's not the fancy
stuff the weight loss in one month is it
gonna be driven by getting a nutrition
on point getting the exercise on point
with those MRT workouts making sure
you're hydrated and maybe implemented
some intermittent fasting so I hope you
found this valuable this is the stuff to
help kick-start you but I actually want
to give you the deep dive resources I
want to hand you our meal plan I want to
hand you our workout video so you can
start doing the stuff this week so if
you're a busy guy or a busy woman
interested in living healthier losing
weight fast this month and scroll below
check out those links we'll send you
everything
our meal plan and our workouts and you
get started right away and all the stuff
is free because here at the fit Fowler
project and fit model project it's our
mission to help busy moms and busy dads
get and stay permanently healthy for
their families so that's why we put the
stuff out on YouTube and all these free
resources thanks for being my friend if
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for reading my friend I'll see you
around the channel I'll see you in those
resources that are linked below and I'll
talk to you very soon
