Knowing what I know now… if I had to start over, make a total body transformation, lose at least 20lbs, gain/keep some muscle, and wanted to get it done NOW… here is EXACTLY what I would do.
I would immediately start weight training 4xweek with an alternating upper body and lower body days with 6 exercises per workout, starting with 2 sets of anywhere from 8-20 reps. Then, I would write down my numbers and strive to find ways to do more than last time by either doing more weight, more sets, or reps.
I would do SOME activity (walking, hiking, very light bodyweight work), keeping my HR between 60-70% for one hour a day – yes, a day. I mean, if I wanted to get it done now, I’m going to put in the time and get it done NOW.
I would track my food, focusing on lean cuts of protein, with about 35-40% of my total calories in protein. I would split up everything else between healthy fats and nature-made carbs (oats, rice, fruit, veggies). I would measure myself every two weeks with a scale and tape measure. After two weeks, if I saw I wasn’t losing, I would either increase my walks by 10min (this would be an additional hour + a week of activity) or decrease my cals by 25% (again, I do NOT want to waste time). I would do this process until I was dropping about 1.5-2lbs a week.
I would be in bed for at least 8 hours a day. Even if I don’t sleep the whole time, I know my body would still benefit from lying in a cold dark room. Plus, my body is recovering when I’m sleeping, and I’m less likely to eat.
What may surprise you… I would stay BUSY, not just mentally busy but physically busy. Staying active, for me, keeps me from eating out of emotions and boredom (I’m guilty of this). I would clean the house, cook, do yard work, walk the dog, play with the kids, pick up a new hobby, or even a second job. Anything that keeps me too busy to have the temptation to eat more.
With these strategies, I feel I could lose 20lbs of fat in about 8-10 weeks.
Side note: I stress this part; this is what I (me) could do if I were weighing 220+ at 5’9″; obviously, things would be adjusted for your circumstances.
That’s it, no complex meal plans, no complex workouts. Just tracking my food, beating my numbers in the gym, and staying busy.
I would unfollow ALL social media accounts that didn’t benefit my life, stirred the pot with drama, or I feel I would be comparing myself or my progress. Comparison is too much of a mindf–k, I don’t need that in my life.
In Health and Awesomeness,
Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.
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