I want to continue the theme from Wednesday’s email about investing in yourself. Specifically, how I did exactly that over the last nine weeks.
In a little over two months, I went from 225 pounds to 200 pounds.
I did it safely and sustainably. In other words, I didn’t starve myself.
I refuse to turn into one of those The Biggest Loser contestants who gain all the weight back again, plus some because they went on some batshit extreme, unsustainable diet.
This isn’t temporary. This is permanent.
Here’s a selfie I took after one of my workouts last week.
I’m in the best shape of my life, and guess what?
I still drink alcohol.
We still eat at restaurants.
Post-lunch chocolate treats? Yep.
In other words, I’m not depriving myself of the simple pleasures in life. Instead, I’m just being reasonable about my food and the intense exercise regimen I’ve adopted to get here.
I feel f*cking 14 again, even though I’m most definitely NOT.
That ship’s sailed.
Let me tell you exactly how I did it. Hint: It’s not complicated.
My Formula For Losing 25 Pounds in Nine Weeks
People tell me I lost weight way too fast, and it’ll never stay off.
Oh yeah? Hold my beer.
Because I’m about to let you in on the formula I used to drop that weight in a sustainable, freakin’ life-altering way.
Step 1: Count macros.
Won’t lie, this step sucks, but it’s critical. We were eating way more calories than I thought, and I only realized that by counting everything.
That means calories, protein, fat, and carbs. Everything you eat, you count. Use an app like MacroFactor to make it easy.
Strategy: Eat < 1,500 calories and at least 150g of protein daily.
Once that was done, the rest was cake.
Step 2: Intense weight training 6x per week.
Monday through Friday, I’m working out HARD.
Saturday is a lighter “active rest” day. Sunday, I don’t touch the weights.
“But Steve, won’t you get burned out?” Nope.
If you’re eating enough protein for recovery, working out 6x a week shouldn’t be a problem.
But this is where a knowledgeable personal trainer will help you design a program that works for YOU. More on this below.
Step 3: Walk 10,000 outdoor steps every day.
To keep moving, I walked at least 10,000 steps outside each day.
Steps burn calories.
Walking is also one of the most meditative activities in existence.
Walk more.
Step 4: Rogue Echo bike
Okay, this is f*cking brutal, but it works.
I invested in the Rogue Echo assault bike for sprints between each type of exercise. Think of a seated elliptical machine.
Here’s how it works:
- Weight train (deadlifts, bench press, etc)
- Echo bike for 6 minutes
- Weight train
- Echo bike for 6 minutes
- Weight train
- Echo bike for 6 minutes
I’d sprint on the bike for 10 seconds each time, peddle moderately for 20, and then back to sprints. Back and forth.
This SUCKS. If you’re intense enough, you’ll want to scream in pain.
But Zone 4 and 5 cardio will help you drop weight fast.
Step 5: Weigh myself each morning.
Every morning, I get up, pee, and weigh myself.
I did this without fail through the nine weeks, seeing my weight go down most days.
Warning: It took about four days after beginning this new program for my weight to drop.
Don’t get discouraged if you don’t lose weight *immediately*. If you stick with the program, it will happen.
Step 6: I ate dessert, drank alcohol, and went out to eat.
The only difference? I kept those things in moderation.
A *small* piece of chocolate.
A restaurant every once in a while.
One 1.5oz shot of bourbon every night.
Losing weight is about moderation, not elimination.
My favorite high-protein snacks:
- beef jerky
- flavored tuna
- cottage cheese
- lunch meat (in moderation)
To succeed, you need consistency. Period.
My personal trainer, Johnny, was critical in helping me design and maintain this regimen. This is money well spent because you’re paying someone who already has the knowledge you need.
It probably cut my weight loss time in half. Maybe more.
A good trainer will 10x your progress, period.
Johnny runs an excellent newsletter called Progress Protocol. If you’re ready to learn from the best, join his newsletter. Of course, it’s free.
And boom, 25 pounds of pure fat has vanished from my body.
It’s the best type of “invest in yourself” in existence because a strong and healthy body will help you gain confidence and excel in everything.
Trust me, it’s worth the effort.
Chat next week!
– Steve
