Health & Fitness

I have a 6 pack. I'll teach you how to get into shape. 1st lesson: Stop starving yourselves!

I have a 6 pack,

but I have gotten fat before eating fast food 3 times a day on a road trip. I gained so much fat that people commented "I have never seen you with a stomach that big before" in just a month of eating fast food, and sitting all day in a car.

This is a very common problem. People are not able to move their body enough. Remember, you are an animal, and an animal is supposed to be animated. You are not a plant, you are not designed to sit in one place for long periods of time. Well, babies are, and they're fat too. As soon as kids get to the age where they can start moving around, they get pretty lean.

One fat loss strategy people have started using is fasting, I am going to tell you why that is a bad strategy.

A true fast is supposed to be when you cannot eat, because you're sleeping or sick.

Are there benefits to fasting via willpower? Absolutely, in some conditions where you're chronically sick, or when appetite signaling is broken. But for most, when your body doesn't want food, it will shut your appetite off, and when it wants food, it will make you hungry.

If you are going to "fast"... as people have started to do for some reason...whether religious reasons or for fat loss goals...You should eat all day, probably 3 meals a day with a couple of snacks.

The Strategy: Lose fat without losing weight (lean mass)

I want you to google "examples of men at different body fat percentages" and notice the variety of looks that show up. Some men look muscular at 20% body fat, others only start seeming muscular at 10% body fat. This is because of overall muscularity.

I have a 6 pack. Ill teach you how to get into shape. 1st lesson: Stop starving yourselves!
I have a 6 pack. Ill teach you how to get into shape. 1st lesson: Stop starving yourselves!

Note: I have done skin fold caliper tests on people and just used my eyes to estimate body fat, and my eyes literally always match the result of a skin fold caliper test. These charts are effective.

Tactic 1: Eat three meals a day to maintain lean mass (muscle, bone)

This is how people who dont eat look like
This is how people who don't eat look like

You may have to stop weighing yourself everyday, at least, stop prioritizing the weight on the scale as much as how you look in the mirror, and how easy it is for you to fit into your pants. I want you to get anywhere from 30-60% of your calories from complex carbohydrates (bread, pasta, oats, potatoes, corn), with the low end being for those of you who can't exercise much and 60% being for those of you who can walk 10k steps a day and fit in a resistance training/body weight exercise routine to your days.

I want the 25-30% of your calories coming from protein. And I want the remainder of your calories coming from healthy fat such as from fatty fish, avocado, nuts (but not peanuts), and olive oil. Limit your saturated fat intake (chocolate, ice cream, fatty red meat, butter) to under 10% of total calories. You will notice your HDL-C (good cholesterol) go up on your lipid panel, and your LDL-C go down. Mine is personally sitting at 75 for LDL and 70 for HDL eating like this (very favorable).

Tactic 2: Only eat plain whole food carbs

You cannot overeat on foods that taste like how much they cost...50 cents a meal
You cannot overeat on foods that taste like how much they cost...50 cents a meal

I'm talking a pile of plain corn, plain potatoes, plain oats, plain bread. Then, start to use seasonings and spices that make sense. Just avoid spices high in toxic minerals like arsenic and cadmium. I'm talking chocolate powders, turmeric, cinnamon, and others. Generally, the less exotic you make your meals, the better off you'll be (without having to think about it.) I like to use fruit to make my carbs taste better. Tomato sauce instead of ketchup, banana paste instead of jam, frozen blueberries instead of flavored oatmeal, etc.

This is important because the toxic minerals in these seasonings have been linked to 3-5 times greater risk of developing diabetes. The worst part is no safe level of exposure truly exists, they're all cumulatively toxic. Joe Rogan and others are promoting a carnivore/low carb diet as if it's natural. Joe Rogan, at least, has admitted that a doctor found his serum arsenic to be "very high." Is that why carbs make him feel so bad?

Even in the arctic, the Inuit have been proven to get 20% of their calories from carbohydrates. Because seafood like crab is naturally sweet. Liver and kidney and even muscle meat has sugar in it when eaten fresh, and well, they're in the arctic, so even if it isn't fresh, it is easy to freeze it. That's not even factoring in the fact their body is turning a lot of the protein they eat into sugar. Bottom line, 30-60% of total calories from complex carbohydrates is NATURAL!

Tactic 3: Monitor your protein:fat intake like a hawk

I have a 6 pack. Ill teach you how to get into shape. 1st lesson: Stop starving yourselves!

Protein is good, but it often comes with fat. Fat is good too, but modern foods are unnaturally high in fat. Think wagyu beef. That's a completely unnatural food. Guess what else is unnatural? Pretty much all of the beef at the supermarket that isn't cheap. Because we bred our cows to be bigger and fattier! And we keep them locked up in small barns while fattening them up (this is why supermarket beef cannot be eaten raw anymore, their bodies accumulate a crazy amount of toxins from the bad living conditions, they're also being overfed, which limits their livers ability to excrete toxins. That's also why supermarket liver is notoriously disgusting/bitter, whereas natural liver has a slightly sweet slightly earthy taste.)

I want your protein intake to be highest in the morning-afternoon. Protein later in the day can cause nighttime urination and sleep disturbance. Aim for 30% of your total calories from protein, but do not exceed this. 35-40% of calories from protein will lead to health issues, swiftly.

Tactic 4: Walk 10k steps a day

I have a 6 pack. Ill teach you how to get into shape. 1st lesson: Stop starving yourselves!

Humans are animals, Like I said before, animal means animated. Wanna be a "beast"? Stop sitting still as much as a house plant. 10k steps is the goal, but 7500 works too, especially with added resistance training. You'll cut your risk of diabetes by 15% every 1000 steps you walk, up until you reach diminishing returns (over 7500 steps a day).

Tactic 5: If you fast, fast at night

You will be able to feel comfortably full all day long eating like this. But you may have a craving for some extra food right before bed. A small glass of milk is permissible, but do NOT let yourself stuff your gut right before bed. Going to bed hungry is better than going to bed stuffed.

Tactic 6: Eat a no added fat, no added sugar diet

I have a 6 pack. Ill teach you how to get into shape. 1st lesson: Stop starving yourselves!

If you're craving fat, get fatty fish. If you're craving sugar, get fruits. Bananas are basically free at most supermarkets. Also, you should eat a low fat diet until the end of the day to save on dense calories (the exception being if you are not exercising much at all, then have moderate fat). NEVER eat potato chips or fries, they soak up oil, they're 50% fat. Allow yourself to eat a dirty meal once or twice a week for breakfast, lunch or dinner. As long as you're eating right 80% of the time, you'll get 95% of the results. And yes, you can enjoy some fries every once in a while. Even though i said never eat them.

I have a 6 pack. I'll teach you how to get into shape. 1st lesson: Stop starving yourselves!
Post Opinion