What's up people?

Its that time of year again where people realize the Summer is around the corner and they rush to drop the excess bodyweight.

The Metabolic Fat Loss program is my own method I use to drop body fat with minimal hunger.

Click Here to learn more.

Onto the email,

So here are the most effective strategies to achieve a consistent weight loss of 4-8 pounds a month (without damaging your health).

1) Lower and track your caloric intake

Are calories everything? No. Do you HAVE to count calories? No, you don't.

Does it make it easier to achieve consistent fat loss? Absolutely.

Find your TDEE by using any free calculator online. This is how many calories you burn on average.

Take that number and subtract 500 from it. That's your daily calorie limit.

2) Find the right macro-nutrient split

For most people, this looks like cutting your fat intake lower and increasing the protein.

40% Protein, 35% Carbs, 25% Fat

You can experiment with this split and see what works. Some like increasing the carbs higher and cutting the fat lower.

Some like eating solely lean protein sources with some fibrous vegetables mixed in ( this is known as a protein sparring diet model).

The point is there are many different nutrient splits. Eating a high protein + moderate carb + low fat offers the most volume of food.

3) Walking

Walking is the single best way to speed up fat loss without cutting calories further.

10,000 steps is equates to roughly 500 calories lost.

Hitting that target 7 days a week equates to 3,500 calories or 1lb of body fat.

On top of that, walking is great at improving digestion, insulin sensitivity, and all the benefits that come with being outside.

A strategy I often recommend is getting one of those walking pads to get some steps in in your house. You can find them for around 100 bucks on Amazon. They're a great investment.

4) High Intensity Cardio

A common question when it comes to fat loss is whether or not someone should be doing cardio.

I recommend doing anywhere from 1-3 high intensity cardio sessions.

Why not low or moderate intensity?

One HIIT session split into 60 second intervals of work significantly elevates your metabolic rate for hours after exercise, leading to continued calorie burning beyond the workout itself. It's more effective and saves you time as compared to lower intensity cardio.

You might find that doing ANY form of cardio will make you significantly hungrier and it might become harder to stay under your calorie goal. If that's the case then cut out all cardio and stick to getting the steps in daily.

5) Eat enough protein

Getting enough animal protein is important for maintaining (and in many cases building) muscle mass while dropping body fat.

The general recommendation is 1g/lb of TARGET body weight. So if your goal is to go from 250lbs to 200, consume 200g of protein per day.

Protein sources should primarily be animal foods like red meat, chicken, non-fat dairy, etc. This ensures you don't become nutrient deficient + animal protein is far more absorbable than plant protein.

Dieting tip: Keep all your meals protein based and throw in a 1-2 cups of fibrous vegetables (broccoli, carrots, cabbage, cauliflower, etc), These will fill you up on little to no calories.

---

Just these 5 tips are the biggest needle movers when it comes to fat loss.

If you want a more in depth guide with meal plans, then I recommend checking out Metabolic Fat Loss.

It contains everything you need to drop 8-15 pounds of body fat in the next 8 weeks.

You can grab it below for a deal.

Get Metabolic Fat Loss Here

That's all for now,
Talk soon,
- Najib

Don't trust your thoughts (until you fix this)

Protein powder - Waste of money?

The benefits of sunlight on your health and physique

My top muscle building supplements

Vitamin D is like taking steroids?

See all posts from Najib