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Principle #2 – You must create a massive calorie deficit to lose fat rapidly.
There’s no way around it, a pound of fat is 3500 calories. If you’re going to lose
a pound of fat, you’re going to have to create a 3500 calorie deficit (while keeping
your body in “fat burning mode” at the same time). If you want to lose 10 lbs of
pure fat, that’ll require a 35,000 calorie deficit.
SIDE NOTE: Please realize that 10 lbs of pure fat loss will probably equate to
somewhere between 15 and 20 lbs of actual “weight loss” due to the
simultaneous water loss that occurs any time you lose fat.
This is where the fast day comes in. After a cheat day your body is uber primed
for fat loss. To take full advantage, we do two things on the fast day:
1. Consume minimal calories (you’ll actually be consuming a small amount of
calories in the form of Branched Chain Amino Acids to prevent muscle
catabolism, but that’s it).
2. Ramp up activity to burn a ton of additional calories on this day.
With this type of strategic set-up (the post-cheat day massive calorie deficit), it’s
actually possible to burn a pound of pure fat in one day (considering that a pound
of fat loss a week is deemed a “very good” rate of fat loss by most standards,
that’s pretty awesome).
Coupled with what we do the other 3 “diet days”, a 5-lb weight loss (which
includes a lot of fat, and yes, some water [as mentioned earlier]) per 5-day cycle
is not uncommon.
Principle #3: You must tackle your fat loss goals synergistically through
diet and exercise. When you’re talking about the most strategic set-up and the
most rapid fat loss, things get a little more complex than simply “doing a lot of
2010 Joel Marion Fitness Solutions LLC and XtremeFatLossDiet
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