So you’ve decided to lose weight and go after the Lean Warrior physique? Hell yes! You’re on your way to becoming a badass.
However, there’s a smart way to do this and a dumb way. That’s what I want to talk about with this article.
And, I’m not going to give you some crazy crash die that will make you miserable for weeks and weeks.
Plus, crash diets aren’t long-term. Once you get off of them, you’ll most likely go right back to your old habits and gain all that weight back.
That’s really the big issue with all this dieting you see these days. There are lots of food programs and these fitness centers are popping up everywhere.
Fitness is more mainstream now than ever before. This I can say for certain. There’s been three new HIIT gyms that opened within 1 block of me in the past 6 months. Three!
That’s how mainstream getting in shape has become. It’s great and all to see people taking their health seriously, but none of this is long-term.
Because you’re paying upwards of $150-200 or more per month to get access to these programs. Once you quit paying, you’re highly likely to go back to your old lifestyle.
Most men and women who join these programs are interested in the short-term goal of losing weight quickly instead of making a complete lifestyle change.
If you’ve got a trip coming up and you’re trying to shed fat fast, then I completely understand why. Do what you got to do.
But, at least make a decision to stick with this Lean Warrior lifestyle. You can lose weight and feel great for all the days of your life. That’s what it’s all about here.
The earlier you prepare yourself for a diet, the better you’ll feel as you won’t feel the stress of losing 5 pounds a week (or whatever else unrealistic goal you’ve set).
Things That Don’t Cause Weight Loss
There are many things in life that will help you to burn fat and lose weight. However, it’s not as cut and dry as that sounds.
For example, you might believe that cardio and HIIT is a great way to lose weight. Why else are all these spin cycle classes and HIIT gyms popping up everywhere?
HIIT is the trend right now. You can get in, burn 500 calories in 30 minutes, and go home. It’s all about quick sessions because you’re so busy!
But, just because you burn 500 calories doesn’t mean you’re going to lose weight. If you went to Starbucks this morning and had a chocolate croissant, you added 500 calories to your diet.
So, all this spin class has effectively done is burn the calories from the croissant. That’s all.
If you’re cool with that, then keep on trucking yo. But, if you want actual long-term changes, you will need to do better.
Another good example is going low carb. A lot of people have tried low carb diets over the years because they work for beginners who don’t know much about calories.
Removing carbs from your life will automatically drop a bunch of daily calories for those individuals who live a high carb lifestyle.
But, that’s really the major problem I see with most people on the “American Diet.” It’s a high fat, high carb, low protein lifestyle. That is what most people are living.
While cutting out junk food carbs is fine and dandy, it’s really important to learn the science behind calories and why it can be so difficult to change.
So, removing carbs, removing fats, doing cardio, eating less sugar, etc. These all might help the weight loss process, but they don’t solve the underlying issue.
The Only Factor That Causes You To Burn Fat
Remove everything else you’ve ever been told about fat loss. I want you to focus on this one thing:
A calorie deficit. This is really the “secret sauce” when it comes to losing weight and shedding that fat off your body.
The reason all those crazy diets and HIIT sessions work is simply due to the fact that your daily calorie expenditure is lower than your intake.
When your calories are lower, your body uses it’s own resources for energy. That’s all it really is.
So, if you put yourself on some sort of crash diet where you’re trying to burn 800 calories per day, your body will go into survival mode.
This means that not only will you lose fat, but you’ll also lose muscle. This isn’t what we want as lean warriors. You don’t want to look like a hospital patient when you’ve burned all that fat off your body.
It’s important to understand this. Some people won’t care, especially women since they just want to be skinny, but it’s an unhealthy mentality to have.
Life is about having good mindsets. If your mindsets are focused on short-term gains, you’re setting yourself up for long-term pain (that almost sounds like rap).
With that said, no matter what your body weight currently is, I highly recommend that you focus on getting yourself to the Lean Warrior physique.
Even if you’re already a small guy, I still think it’s best to lean down to single digit body fat levels. You might feel tiny, but it’s better than going on a bulk at 15% body fat. Trust me on this from personal experience.
Creating Your Caloric Deficit
You most likely got here becuase you’re trying to figure out how much weight you can lose in a week.
Well, I hope I’ve been able to convince you to make an overall change in lifestyle. I want you to become a Lean Warrior. Join our tribe and dedicated yourself to healthy living.
This doesn’t mean you can’t have cheat days and enjoy meals. Of course you can! I go out for korean food and other tasty treats multiple times per week. I just balance it with all my other meals. This is also why I tend to consume most of my calories in the afternoon.
Creating a caloric deficit requires an understanding of the science behind calories. You need to figure out how many calories you should be consuming per day in order to lose weight.
The easiest way to do this is to first figure out your base level of calories. Some call this maintenance, but I don’t because everyone is different. So, let’s just start with the base. Multiply your bodyweight times 15. This is your starting base.
So, if you’re a woman who weighs 120 pounds, then your base level of calories is 1800. This means that if you’re consuming a high amount of protein with good carbs and fats, you won’t gain any weight at 1800 calories per day.
If you’re a man who weighs 160 pounds, your base level is 2400 calories.
Again, this assumes that you’re following the Lean Warrior protocol. The protocol I recommend is eating around your GOAL bodyweight in protein, 20-25% fats, and the rest carbs.
That all sounds really confusing if you’ve never studied the science behind calories and macros. Let’s quickly cover that right now.
The Science Behind Weight Loss
What exactly is a macro you ask? It’s a great question! Thank you for asking it. This stuff is really important so do please write it down and burn it into your memory.
Your macros are the proteins, fats, and carbs that you consume. Your body needs all three to perform at an optimal level. Here’s the science:
- 1 gram of protein is equal to 4 calories.
- 1 gram of carbohydrate is equal to 4 calories.
- 1 gram of fat is equal to 9 calories.
The source of these proteins and carbs doesn’t matter. All calories are equal from a scientific point of view. Calories are energy, plain and simple. The less energy you consume, the more your body will tap into it’s reserves (body fat).
However, that doesn’t mean you should be getting all your carbs from processed sugars and other foods. It’s a well known fact these days that sugars can cause other serious issues that make fat loss difficult such as inflammation.
Breads, tortillas, oatmeal and other grains can cause issues for some people as well. It’s best to get most of your carbs from fruits, vegetables, quinoa, rices and HALO TOP ICE CREAM! Seriously, it’s bomb.
Anyway, the point is that all calories are created equal when it comes to the science of weight loss. However, you should pick your foods wisely for additional health benefits. Eating an apple will fill you up much more than a bag of Skittles. Feeling full is important when dieting.
The last macro is fat. Fats are important for the body as study after study has shown in recent years. For example, it’s now known that saturated fats are actually healthy for you — not unhealthy as previously thought.
Calculating Your Daily Macros
So eat those eggs and meats! They are good for you.
Because 1 gram of fat is 9 calories, you have to be a bit careful with your fat consumption. It’s easy to hit your daily calorie goal when you’re eating a diet high in fats.
If you want to do a high fat diet, be my guest. As long as you keep your protein the same every single day, you can play with your carbs and fats however you like. It’s up to you.
Some people respond better to high fat diets. Others don’t. Try a high fat diet for 6 weeks. Then, try a high carb diet for 6 weeks. See which one you enjoy.
The point is that you can only do one or the other. Either pick high carb, or pick high fat. But, never let your fats drop below 20% of your daily calories.
So, if you’re eating 1800 calories per day on a high carb diet, then you want at minimum 20% of your calories to be fats. Let’s do some math. Fun!
20% of 1800 calories is 360. Because 1 gram of fat is 9 calories, you divide 390 by 9. The answer is 40. Therefore, on a low fat diet, you would consume 40g of fat per day at minimum.
As you can see, it’s all science. Knowing the math and calculations will allow you to create your own weight loss program in no time.
How Many Pounds Should You Lose Per Week?
To finish up this quick guide, it’s important to understand that there are 3500 calories in one pound of fat.
This means that if you realistically want to lose 1 pound of fat per week, you will need to be in a caloric deficit of 500 calories per day (500 multiplied 7 times for each day is 3500).
Therefore, if your base is 1800 calories, you will need to drop your daily calories to 1300 per day.
But, this number assumes you’re getting absolutely no exercise. I don’t recommend this because you should be hitting the gym and working on your body! If you can burn around 300-500 calories per day, then there’s no need to drop yourself into a caloric deficit. You will lose weight!
This is why it’s important you hit the gym at least 4 times per week. Even on your non-gym days, I want you to keep your calories around your base level. If you’re under the base, then no biggy. It just depends on how hungry you feel.
Don’t be afraid to eat. Being a Lean Warrior is all about the lifestyle. Weight loss should be a journey, not some hardcore goal that you’re seeking for the short-term.
If you can lose 1-2 pounds per week, you’re doing perfectly fine. You don’t want to go higher than that. As long as you’re hitting the gym, you’ll lose weight eating at your base. I guarantee it!
Check out my fat burning leg workout for a good calorie burner.
As always, leave any questions you have below and I’ll help you out.