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Ep 170: How Fast Should You Lose Weight for Fat Loss?
Manage episode 416929170 series 2997456
What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?
In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.
Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle.
Today, you’ll learn all about:
2:25 How fast CAN you lose weight without losing muscle mass
12:37 The benefits of the slow and steady approach
16:39 The conservative fat loss approach
22:17 Incorporating diet breaks for mental and metabolic benefits
24:32 The standard fat loss approach
34:47 Incorporating refeeds, not cheat days, for the mental break
37:39 The mini-cut or aggressive approach
45:41 The micro-cut or rapid fat loss approach
54:23 How to choose the fat loss approach that is right for you
1:00:00 Outro
Episode resources:
Related episodes:
- Ep 104: Fat Loss vs. Weight Loss
- Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
- Ep 156: How to Lose 1000 Pounds
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail
Chapters
1. Ep 170: How Fast Should You Lose Weight for Fat Loss? (00:00:00)
2. Weight Loss Strategies and Reviews (00:04:04)
3. Rates of Sustainable Fat Loss (00:06:52)
4. Conservative Approach to Weight Loss (00:18:27)
5. Strategic Approaches to Fat Loss (00:22:21)
6. Physique Transformation and Nutrition Strategies (00:29:36)
7. Mini Cut Definition and Recommendations (00:38:39)
8. Rapid Fat Loss Protocol and Guidelines (00:45:51)
319 episodes
Manage episode 416929170 series 2997456
What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?
In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.
Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle.
Today, you’ll learn all about:
2:25 How fast CAN you lose weight without losing muscle mass
12:37 The benefits of the slow and steady approach
16:39 The conservative fat loss approach
22:17 Incorporating diet breaks for mental and metabolic benefits
24:32 The standard fat loss approach
34:47 Incorporating refeeds, not cheat days, for the mental break
37:39 The mini-cut or aggressive approach
45:41 The micro-cut or rapid fat loss approach
54:23 How to choose the fat loss approach that is right for you
1:00:00 Outro
Episode resources:
Related episodes:
- Ep 104: Fat Loss vs. Weight Loss
- Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
- Ep 156: How to Lose 1000 Pounds
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail
Chapters
1. Ep 170: How Fast Should You Lose Weight for Fat Loss? (00:00:00)
2. Weight Loss Strategies and Reviews (00:04:04)
3. Rates of Sustainable Fat Loss (00:06:52)
4. Conservative Approach to Weight Loss (00:18:27)
5. Strategic Approaches to Fat Loss (00:22:21)
6. Physique Transformation and Nutrition Strategies (00:29:36)
7. Mini Cut Definition and Recommendations (00:38:39)
8. Rapid Fat Loss Protocol and Guidelines (00:45:51)
319 episodes
All episodes
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