The Ultimate Guide to Fat Loss

Years ago, when I was just starting out in the fitness industry, I had the bad habit of underestimating was making people healthy. I read studies as if it were my Job (well, it was) and used this information to determine what I thought was the truth about health, Fitness, and nutrition. And those who could not follow the techniques, only made excuses. Bad genetics, expensive food, intimidating gym. I heard them all.
But these excuses are the key to solving fat loss. While most experts focus on telling people to follow a few simple steps, you need to start the conversation where most end up, if you really want to lose fat and keep it away.

The excuses people list are part of reality. Successful weight loss depends not only on the X and O of Nutrition Science and a good workout, but above all on the behaviors and habits that make us human.

I’m honest: I still think that many people make excuses for why they’re not healthier. But I am no longer the same stubborn boy who thought he knew everything. The most common complaint you will hear is: “I don’t have enough time.”And you know what? This apology is valid. When I was in College, I had 2 hours a day to hit the weights and play Basketball. This is a luxury I no longer have.
Therefore, “I don’t have time to train or eat healthy” is not a lazy excuse. It is a real Problem. And millions of people feel it. If you have a career, a family, or even a busy social life, you probably don’t have time to devote large parts of your day to Fitness. But there is a big difference between too little time and time to take care of your body.

I’ll tell you a little secret: losing fat, improving your health and feeling better takes much less than you think. And it’s also incredibly simple.

I learned this from Dr. John Berardi, co-founder of Precision Nutrition, the most successful online nutrition coaching company. Over the years, Dr. Berardi has rewritten the rules for fat loss and taught a young man (that’s me) many lessons about a healthier life without engaging in dogmatic practices.

Dr. Berardi built a Lean Coaching program that has helped more than 10,000 people lose more than 180,000 pounds of fat in just 5 years. It is part of his ultimate goal to help a Million people lose fat and live better. A benchmark he can achieve in my opinion.

That’s why I asked Berardi to share some of his best lessons about how real people lose fat and what they can do to apply these lessons to their own lives.

The truth about fat loss and shaping (by Dr. John Berardi and Nate Green)

Getting fat loss to work in the real world in the context of real life is our specialty, and we know how to do it better than anyone else. But it is not enough to know how to lose fat. Information alone will not get you far.

The reason why our customers get such great results is that we use a very different approach than the Rest of the fitness industry. Instead of overloading clients with complicated Workouts or detailed meal plans, we use an approach based on years of cognitive and behavioral research.

It’s called habit-based Coaching and has helped us change literally thousands of lives. But we will deal with it in a moment. And we’ll show you how it can work for you.

First, let’s examine what a good fat removal program looks like.

The 5 rules of fat removal

Successful fat removal plans have some similarities. Actually five. You probably already know what they are, but let’s update just in case.

1. Don't eat so much
In other words, if you follow a typical diet, you probably eat too much to lose fat. That's right, the food that you eat and that your body does not use for energy and reconstruction is stored as fat. Simple stuff, but it is often overlooked. This is because most of us have no idea how much we really eat.
Our job is to show our customers how much they eat. Seems small, but it makes a big difference.Here's an easy way to do this: take a notebook and write down everything you eat for the next three days. After these three days, you have an approximate idea of how much you usually eat.
Then you just need to replace some high-calorie foods with calorie-thinned foods. Or just cut back your portions a little. Voila. Same amount of food, immediate calorie reduction, no Stress.

2. You eat healthy food
Depending on whom you ask, "healthy" food can have different meanings. But there is a universal truth: More nutrients with fewer calories is a recipe for success.
In general, lean meat, vegetables, high-quality fats and possibly a small amount of starch are the best foods, depending on their carbohydrate tolerance. The best thing about these foods? They are also quite low in calories compared to processed things.
But what does it all look like on a plate? Just look at this graphic:
And for these meals right after Training:
What about plant-eaters? We have you covered too:

3. They move more often
Most people think that the only way to lose weight is to exercise more than 5 hours a week or go jogging in the morning. Fortunately, this is not true. We have seen some remarkable progress in fat loss among customers who have simply moved more often.
Taking the stairs, taking a morning bike ride or going to lunch instead of driving may seem like small steps, but they have a big impact on how your body feels and how many calories you burn.
Of course, this is not all you need to become a Cover model, but it starts fat loss. It also supports rules number four and five.

4. Do a few times per week strength training
To look better and feel better and accelerate fat loss, you need to perform muscle-preserving exercises such as strength training or body weight training. They do not have to be too intense, and they certainly do not have to last long.
The best thing you can do is to start slowly and go to the gym two or three times a week. Perform a small circuit with full body exercises such as squats, lunges, rows and pressures. It all takes about 45 minutes.
A word of caution: exercising is something that most people think about. The truth is that you don't need a perfect program to start the process. All you need is something that takes you to the gym a few times a week and makes you lift weights or do challenging body weight exercises. Adding complexity can be done later

5. Intervals making (also known as “Cardio”)
If strength training was your muscle-preserving exercise, intervals are your calorie burning activity. When you perform short work steps, followed by longer periods of recovery, your body burns an enormous amount of calories.To begin with, all you need to do is get on an exercise bike, treadmill or other Cardio device and try the following:
30 seconds of fast kicking or running
60 seconds recovery from slow kicking or jogging
This is a round. Go back and forth between” intense eruption “and” recovery ” and repeat for a total of six rounds.
And that’s it.
The wrong way to lose fat
As a rule, most articles stop here and send you on your way. Unfortunately, this information alone does not help you. After all, most of our customers “know” all this when they come to us for help. You know how to lose fat. But they still have trouble actually losing it.


It’s all about your daily exercises.

Your Behavior. Your Habits. What you do every day. The decisions you make – consciously and unconsciously. But how do you change a habit?

Most people have difficulty losing fat because they are trying to do too much at once. People deal with their body “completely or not at all”: they remove all unhealthy foods, give full throttle during exercise and even try to eliminate bad habits such as too little sleep. After a few weeks, these good habits are replaced by withdrawal, Frustration and the belief that you can never look the way you want.

It’s heartbreaking, because we see it so often. Trying to do too much at once – to adopt and change more than 20 new habits from the start – never works.

That’s why we feel happy to be able to help. Our approach is to make a habit of each. Master it and then make progress. And with this approach, we have shown that you can lose fat faster than ever before and get into the best shape of your life.

The right way to lose fat

Each and every one of our Precision Nutrition clients with fat loss-over 10,000 and more-loses fat in our Coaching program by following a new habit.

Our customers are busy. They have things to do. And they trust us to help them lose fat. For this reason, we have gone through nutritional biochemistry, exercise physiology and behavioural psychology and reduced everything to just 24 daily exercises.

Over the course of our one – year program, our customers will practice these habits – for two weeks at a time-in succession and achieve amazing results. (Compare that to starting 24 new things at once.)

On their own, these small changes may not look like they’re making a big difference. But add them on top of each other, practice them daily for a whole year, and the results will be stunning.

Here are just a few examples of the habits that our customers work on over the course of a year.

Take fish oil and a Multivitamin. Eat slowly. Train at least three days a week. Stop eating 80% full. Eat less carbohydrates. Eat vegetables and protein with every meal. Relieve for 20 minutes.

Remember: we also support our clients with daily Training, daily lessons, group support and a full-time Coach. And what you get is the greatest progress of your life. Fat loss, which is not only easier than you ever thought possible, but also lifelong fat loss.

No more ups and downs. No more bouncing back. Only a good-looking, good-feeling body and a happier life.

And just like that, you can use our principles to perform your own body transformation.

Just pick a habit – maybe start with one of the above – and practice it every day for two weeks. Don’t worry if you’re trying to follow something else. Just focus on your habit. And after two weeks, you still choose a habit to try. It may seem simple – but the results speak for themselves.

Take the first step

If you want to lose fat, improve your health and feel better, we want to help you.

We have created a special 5-day Video Coaching course specifically for you. You can register for free by clicking on this Link:

Fat Loss Crash course for men
Fat Loss Crash course for women

In the course you will discover:

The only 5 things you need to know about diet – the same things we taught our customers to help them collectively lose over 180,000 pounds of fat.
Exactly what foods to eat to lose fat – at every meal
The best way to exercise to lose fat
Just how much time you need to exercise – it’s much less than you think
How to prepare delicious meals with a few simple ingredients
Why you do not need dietary supplements to lose fat
Which four supplements work best when you use them
The only crucial thing that makes the biggest difference between people who actually lose fat and the frustrated who fail every time.
Remember to lose fat and feel better, do not take much time. If you are too busy to do it yourself, my Team and I are here to help you. All you need to do is make the first step to the kind of life – and body – that you deserve.


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