Q: Help! I’ve tried everything. A low-fat diet. Running, running, and more running. I’ve lifted weights. I lived on grapefruit for a month. But I still weigh 215 lbs, I’m stuck at 18% body fat, and I’ve still got a fat gut and unable to lose fat. Now what?
A: Like you, I’ve tested dozens of different weight-loss strategies on myself and thousands of others. And I’ve found five rules that, when used together, always work. I didn’t say it’s the only system that works, but I did say always… as in 100% of the time. If you follow these five rules consistently for just four weeks, you will lose fat while building lean muscle.
Rules for Weight Loss and Building Lean Muscle:
Rule #1:
Perform 20 to 30 minutes of aerobic exercise 3 times per week, first thing in the morning on an empty stomach.
Rule #2:
Conduct intense weight-training exercise, using basic exercises such as the bench press, leg press, barbell curl, etc., 40 to 60 minutes 3 times per week.
Rule #3:
Consume approximately ten calories per pound of bodyweight per day divided into six balanced meals. Since you weigh 215 lbs, you should eat about 2,100 calories a day, divided into 6 meals that contain between 300 and 400 calories each.
Rule #4:
Consume approximately one gram of protein and one gram of carbohydrate per pound of bodyweight per day. For you, that’s approximately 200 grams of protein per day and about 200 grams of carbohydrates per day. Restrict fat intake to 20 to 40 grams per day.
Rule #5:
Drink at least .6 oz of water per pound of bodyweight each day. For you, that’s approximately one gallon of water per day.
That’s it. Don’t make it more complicated than it needs to be. Just follow these rules, and I guarantee you will get results. Also adding a fat burning supplement jump starts the body into weight loss mode.