7 Ways To Lose 20 Pounds In 30 Days

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Why losing tons of weight really fast doesn’t have to be unhealthy anymore…

Losing absurd amounts of weight in relatively short periods of time used to be thought of as unhealthy. Nowadays, there are many exceptions to the lose 1-2 pounds per week rule such as:

  1. Bariatric Surgery (pre & post)
  2. Cardiac Disease (increases risk by not losing weight quickly)
  3. Type II Diabetes (can be faster with benefits to glucose tolerance, but sugars must be monitored)

…just to name a few reasons why you might want to safely lose weight faster than 1-2 pounds per week. When your body or your organs depend upon it, it’s a good idea to treat your body well and get the extra weight off as fast as possible.

The trouble with “losing weight too quickly” is the method, not the process. Most people try radical things like extreme dieting with caloric deprivation, dehydration, pills, nutrient-void cleanses, or other posh-type weight loss strategies that infect us through the media.

These methods don’t work. They can help you lose weight quickly, but you’ll often rebound with more weight gain later, or cause a lot of stress to your body in the process. Muscle wasting can take place, as well as cardiac arrhythmia, diarrhea, constipation, sugar-level fluctuations, and many other harmful bodily processes.

Cortisol levels go up when your body is stressed, which adversely affects insulin sensitivity. Your body quickly observes a chronic state of stress, and it protects you with the storage of fat, amongst many other bodily functions, such as alteration in other hormones, and loss/gain of appetite.

Instead, consider what you can do to actually reduce the stress to your body through the weight loss program you choose. Think about the areas of your exercise program that will look/feel different when you hit your goals completely, and the obstacles that lie in your way.

It’s no secret that you’ll have to eat well, choose nutrient-dense foods, and exercise. That said, let’s figure out the finer points of exercise and nutrition that have prevented you from achieving results as fast as you would have expected.

Below, you’ll see that I’ve listed the top 7 Ways To Lose Up To 20 Pounds In The Next 30 Days. It’s extremely important that you understand your body is capable of this, but it’s the minor tweaks and attitude adjustment that will make all the difference.

Method #1: Model ‘Goal-Level’ Intensity Today

If you want to win big, play big.

This is true in so many facets of life, whether you want to earn more income, meet a better partner, or improve your health. “Playing BIG,” so to speak, is all about doing things, right now, in the way you would imagine yourself to when the goal is realized.

For example, if you’re in sales, you might realize that you need to close 20 clients per day in order to realize your goal income. Then, you figure out how many calls it takes you to close a client and multiply. If you need to hire a sales force and write scripts in order to make enough calls, then you do so right away. It’s a way faster way to hit the end goal.

In the case of health, this is best done through cumulative exercise and increased intensity. When you’re in great shape, you naturally put yourself through more in a given workout. In a sense, more “workout pain” hurts less, but only because you’ve felt it before. The unfamiliar is the scariest part.

I’m not telling you to go crazy and end up in emergency level pain from your muscle soreness, to the point that you can’t move. However, I am telling you that on a sale of 0 to 10, where:

0 = no pain/muscle soreness the day after your workout


10 out of 10 = emergency level pain, cannot move or function

I’d like you to make sure you’re somewhere between 5 and 7 out of 10 when you’re working out for fat loss. The goal is to create muscle repair and speed up your metabolism in the process. This is done through controlled damage and improved signaling to muscles, thereby getting more muscle involved in every repetition of every set that you do.

Model the intensity you expect yourself to have when you realize your goal and do this today. If you’re intimidated, increase your intensity by 10% every workout until you’re there. Be careful, but be purposeful in your method of losing fat quickly. You’ll be surprised by the result!

Method #2: Supercharge Your Diet & Double Your Fat Loss

You can search the internet high and low, but you’ll rarely find a resource even half as helpful as the article that one of my best friends wrote, Kiwi Chris. I first met Chris at an international Fitness conference in Austin, TX, and I was immediately impressed by his knowledge, along with his incredible spirit for life.

Several months later, Chris ended up staying with my wife and I for 6 weeks doing some specialized rehab for long-standing non-healing issues he was having. Needless to say, you can really get to know someone while living with them for 6 weeks, and I’m proud to introduce you to someone who makes fat loss seem really simple…

Oh, and he’s absolutely hilarious, so you’ll really enjoy reading his article below:

How to Double Your Fat Loss – 9 Easy Tricks to Supercharge ANY Diet

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

SCENARIO ONE: You wake up in the morning and walk past your laptop, deciding against your better judgment to “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry door. You reach out, dying to eat anything… and your hand lands on… Oreos. A whole packet of double chocolate Oreos. I give it 9 to 1 odds that that packet won’t survive the next two minutes of your life.

SCENARIO TWO: You are meeting your date for an evening cocktail event. Food will be served and your date assures you, some of it will be healthy. You rock up nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling amazing has turned to what we call “HANGRY” the so hungry you are angry combo. When food does finally appear, you find out that the “healthy low-fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh boy.

SCENARIO THREE: Enjoying a night of fine dining with your health conscious mates, you expect to eat cleanly and healthy, no cheat meal for you tonight. You order grass fed steak, double serving of vegetables on the side, and ONE glass of red wine. Perfect – you are hungry so you tuck in faster than a sumo wrestler at an all-you-can eat sushi joint. Not so fast Kiwi, you are half way through the meal when you realize the steak has been broiled in and then smothered in a TON of sugary, corn syrup solid teriyaki sauce, that delicious brown sauce is in fact sugar and food coloring, and to your horror, you notice that the veges were sauteed in a refined vegetable oil too. I guess it WAS a cheat meal.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say…Give me solutions KIWI!!

Ok – Here are 9 Easy Tricks I use and tell my athletes to implement from Day 1. Yes, that means you start from today.

Trick Number 1 – If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article). This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Trick Number 2 – Eat before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Trick Number 3 – Watch the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Trick Number 4 – Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book… don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Trick Number 5 – Keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, premade grass feed beef or bison in chili (ideally sans legumes) or as jerky, cold meat cuts from home, hard boiled eggs, low salt cans of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and if you must, low glycemic fruit (blueberries rock).

Category: never let yourself get super hungry

Trick Number 6 – Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

(This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Trick Number 7 – Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” – a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply

you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, mate.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Trick Number 8 – Have a cheat meal!

Yes, schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.

Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Trick Number 9 – Don’t beat yourself up. Face forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Those are my 9 Tricks – now go for it!

What little tricks do you use to keep your diet and clean eating on track? Let me know on Facebook.

Want a bonus trick that is MAGIC but with a bit more detail? Read on…

Trick Number 10 – Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges… In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

1.) Protein FIRST. Every meal, start by eating a clean, CHEWABLE quality source of protein. What do I mean?

Meat (preferably grass-fed), (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs.

That is it.

Aim for a DAILY intake of 1 gram of protein per lb. of bodyweight or more. Yes, I really said that that, and yes, it is harder than it sounds.

Yes, it is so important it is going at number 1.

Break this protein intake over each of your daily meals (2 meals is ok, 3 meals is perfect and 4 is more than enough), and make getting in that quota of high quality animal sourced protein your priority at every meal.

Don’t like counting? (And I don’t like counting, so this is how I recommend you do it)

HOW I RECOMMEND YOU DO IT (the food order part)

  • Eat your protein until you are about 75-80% of the way to satiety, check for fats, and fill up on veggies.
  • That means eat the animal-sourced protein component of your meal until you are nearly full (about 75-80% of the way there)

2.) Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

“Good fats are your friend”

If you cook in coconut oil, limit omega 6 intake, and eat nothing for protein but grass fed meat, wild caught fish such as salmon, anchovies, and sardines, game meats and wild fowl, and vegetables, you are probably good to go without any supplementation, additives, or tricks whatsoever.

Since this is nearly NO ONE who is chasing fat loss, everyone else needs to balance out their omega 3 to omega 6 ratios and reverse all the damage this imbalance has caused you, as fast as possible.

You are aiming for a 1:1 to 1:3 ratio of Omega 3s to Omega 6s which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me).

We do this two ways. 1) LIMIT Omega 6 intake FIRST and then 2) TOP up Omega 3 intake.

We also want to ensure that you are getting sufficient variety and quality in your good fat intake, and that these are coming from clean sources.

Other than the protein selection guides above, to top up Omega 3, do the following…

Take down some high quality fish oil with every meal. Work up to 2-3 grams of combined DHA/EPA per meal.

Daily amount as follows:

2-4 grams total EPA/DHA per day if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

4-8 grams total EPA/DHA per day if you are carrying excess flab, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you build up, hold the slightly higher dose for four weeks, then go back down to 2-4 grams total EPA/DHA per day.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding. It will also help your BRAIN, and recent science suggests even the health of your telomeres (the ”caps” on your DNA).

NOTE: Hold this dose for no more than four weeks, then DROP DOWN. Don’t make a big deal of this – this is an intervention – the FOCUS IS ON FOOD.

“What If I Can’t Get Grass-fed Meat?”

Grain-Fed Meat

What about eating grain fed meat? Avoid it whenever budget and availability allow, those cows are unhealthy and have a messed up omega 3 to omega 6 ratio (omega 6 heavy, frequently higher than 1:20), but if you have limited options, eating grain fed ruminants is STILL BETTER than not eating this way. However, for Grain Fed meat go for the leanest cut you can (the fat on grain fed meat is BAD).

So cut the fat OFF grain fed meat, go for the leanest cuts.

To top up the fat content with CLEAN FATS (remember, we check for fats EVERY meal), add a tablespoon of one of the below

CHECK FOR FATS: ADD 1 TABLESPOON OF THESE TO any meal that is not made up of Grass-fed meat, wild caught salmon, or game meats.

  1. Grass-fed butter (the only dairy you will eat)
  2. Organic Ghee
  3. Coconut Oil

Or NUMBER 1: the rendered animal fat of a cleanly raised animal. Either because you bought it, or because you saved it from another cooking session where you cooked clean meat.

Some advise that you nibble away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) and potentially cause auto-immune issues, so personally, go for the other sources of fats given here, and limit total daily nut intake to half a handful of raw nuts per day, max. (Let’s call that “6 nuts per day” – no more).

Any meal that is made up of grass fed meat, wild game, wild salmon, anchovies, or sardines, you can skip the tablespoon of clean fats, since your meal will already provide you with them.

Feel free to leave the FAT ON when eating grass-fed ruminants or wild game. This is clean fat and GOOD FOR YOU, and very good for your fat loss.

For Cooking: Cook in coconut oil (low to high heat), grass-fed organic ghee, or in the animal’s own fat (or rendered lard from grass-fed animals, if you can find it). Those stuck with grain-fed meat, can cook in grass-fed butter if they want to.

Other than coconut oil (with impunity) and small amounts of olive oil (for flavor, if you cook with olive oil, LOW TEMP only) ALL OTHER VEGETABLE OILS are making you fat, inflamed, and unhealthy and they ARE BANNED FOR LIFE.


  1. Food quality is extremely important. Go for the clean cuts of meat and wild caught oily fish wherever you can find them/afford them, and you can chow down with the fat ON without even thinking about it. This is the BEST way to get your fats in your diet.
  2. Next step on the ladder is to add in clean fats to your meal as required, normally in what you cook in.
  3. Last step is the fish oil – NOTE: This slightly high dose fish oil approach is an INTERVENTION. It is designed to help you get rid of inflammation, start stripping fat and balance out your (likely horrible) current omega 3 to omega 6 ratio.

You hold this level for 30 days MAXIMUM at which point you will drop back and take from 2 to 4 grams of combined EPA/DHA from fish oil a day for the other health benefits.


Read this again: At the end of the 30 days at the higher dose, you must back right down.

Intervention means it is not forever.

3.) Veggies THIRD.

Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense vegetable choices.

You have eaten your animal sourced protein until you are 80% full. Checked for clean fats, and added if required. You took your fish oil…

NOW, for Part THREE – VEGGIES! – Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so seriously, eat away until you are nicely satisfied! Here are my favorites:

  • Spinach
  • Kale
  • Broccoli
  • Cabbage
  • Baby Bok Choy
  • Brussel Sprouts
  • Asparagus
  • Cauliflower
  • String beans

Feel free to add your own.

You can do this as a stir-fry, steamed veggies, raw veggies, a big salad, a stew. Whatever makes you happy. Just watch sauces, olive oil and balsamic vinegar in small quantities are fine. Other than coconut oil, ALL other vegetable oils are banned.

Please make sure you cycle through the veggie choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

Tip: Cook with herbs and spices to add variety in nutrients and flavors to your cooking. There is no need to get bored.

What about carbs you ask?

My answer: This is about FAT LOSS, which generally implies that you have some form of METABOLIC DERANGEMENT and INSULIN ISSUES… so what about them?

Limit fruit, eat NO carbs at all other than those naturally occurring in your vegetable selection, and only drink sugar-free, unsweetened beverages.

This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is freaking terrible for us.

The result, lots and lots of FAT, SICK, and MISERABLE people.

I am all about happiness, so please, don’t be one of them.

Oh yeah, this also means NEVER EVER – EVER – EAT GLUTEN.

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet, and we sure as heck didn’t eat much, if any gluten.

The longer you go without by the way, the easier it is to get past any carb addiction.

Move your body over to this, our more ancestral and evolutionary format for eating and quite simply…. prepare to be amazed.

This eating pattern puts Food Quality, Your Health, and FAT LOSS first… Crazy right? If you are carrying excess body fat, then it is something you should have done a long time ago. Now is your chance!

Exercise SMART. Lift weights with intensity 2-4 x per week, never more than 1 hour, and generally far less. Walk as often as you can. Sprint every now and again when orthopedically ready. It not orthopedically ready, work towards it aggressively with smart programming, since sprinting is your birthright and few things beat it in terms of quality exercise.

Spend more time on relaxation outdoors than you do now.

Focus on SLEEP (chase 8-9 hours plus in a blacked-out room), and getting 30-60 minutes of sun daily. If you don’t get enough sun, supplement with some Vitamin D3, and think about changing your lifestyle or moving.

If you do this FOOD for FAT LOSS plan, really truly do this, and don’t love me at the end of it… well, there is always a first time for everything.

Method #3: Increase Intensity By Decreasing Restrictions

Pain signals increase your heart rate, but the sneeky thing about pain signals is that you can’t always feel them. In the case of muscle tissue that has a bunch of knots, restrictions, or scar tissue, there are pain receptors buried within each restriction.

These bad boys are called Type IV mechanoreceptors, and they are there to tell you not to bump into an injury while it is healing. Unfortunately, when you work out just a bit too hard, or you go for a run and get ‘extra’ sore on one leg, you are generally forming restrictions.

The pure nature of working out is that you create micro tears in your muscles, these tears repair, and your muscle grows, or your metabolism rises, depending upon your intended effect.

So, when the ‘minor’ injury turns to ‘moderate’ injury by accident, your body heals with myofascial restriction and/or scar tissue. This is just a ‘bundling’ type effect that takes place in order to protect the area that experienced too much stretch or compression until it is fully healed. However, when the restriction is never released, it stays, and so do those Type IV pressure receptors we were talking about…

Over time, you get used to this minor pull feeling, and you barely even notice it taking place. It’s not until someone goes to massage the muscle that you realize how restricted you are. All the while, there are sub-sensory pain signals being sent to your brain and letting your brain know that there is an injury in this area. Your brain, in turn, sends a signal to block a strong muscle contraction from happening, thereby decreasing the risk of injuring the muscle further.

It’s a smart system, at first, but then it can actually harm your fat loss results.

I recommend you take the time to release the various restrictions your body might have. This is best done through using a foam roll or tennis ball and releasing myofascial restrictions one at a a time. Essentially, you’re just realigning small bits of scar tissue with pressure in a perpendicular direction to your muscle fibers.

This strengthens the original muscle tissue and allows your Type IV pressure receptors to be re-absorbed back into your bloodstream. The sub-sensory pain signals go away, and your muscle recruitment improves.

Recruit more muscle and you can lose more fat.

Method #4: Have a Backup Plan For Busy Days

I often tell my clients that success is best predicted through personal training by the people who make it in on the “bad days;” anyone can exercise when they feel great. However, when timing is tight and you’re feeling tired, that’s when it counts the most.

Overcoming the feeling of laziness, fatigue, etc. is monumental in your success. With that said, sometimes it’s just a time crunch. In this case, I recommend you find a short-burst program that helps you spike your heart rate as high as possible, safely, within a very short duration of time. From a fat loss perspective, it’s becoming apparent that it’s not necessary to exercise for 30 minutes, 60 minutes, or longer in order to lose fat quickly.

For clarification, there are many benefits to longer duration exercise, such as the following:

Improved stress attenuation by your body (reduce overall body stress by spending more time helping your body function at its highest level) Decreased joint pain, by lubricating your joints for more time each day through slow, controlled movement
Habit formation, through dedicating adequate time towards exercise, often throughout the week

And that’s just the beginning. Personally, I feel GREAT when I exercise for at least 30-60 minutes, 4-5x per week. But when it comes to fat loss, I’m able to get equal or better results in 10 minutes or less per workout.

That’s when ‘Exercise Sequencing’ and ‘Compound Movements’ come into play. The more of your body you use with a given exercise, the less time you’ll have to spend ramping up your metabolism. Similarly, when you train in the correct order of exercise, you’re able to get more from each muscle you train, ultimately speeding up your results.

Here are the rules that will help you speed up your weight loss and fat loss goals to an extreme within the next 30 days, while decreasing the amount of time you spend exercising:

  1. Lift heavy
  2. Train fast, not long (fast-twitch muscle fibers burn up sugars better than slow-twitch)

Use time, not reps as your measure of intensity. For example, how many reps can you get in the next 50 seconds? This is better for extremely fast workouts.

  • Whole body, lower body, trunk, upper extremities, lower extremities burnout
  • Exercise to complete exhaustion, but don’t push further

Follow these 5 rules with your exercise program on “busy days” and watch your results go nuts!

The most important thing you can do is have a plan. On “slow days,” get your full workout in and benefit by all the ways I’ve listed above. On “busy days,” get your crazy fat loss workout in within 10 minutes and spike fat loss even further through this level of alternating intensity.

Make sure to plot out your workouts ahead of time so that you don’t feel pinched on time when you need it most.

Method #5: Fat Loss Fibonacci

Recruit, Load, Distribute, Stack. This ensures progression, by the principle of Fat Loss Fibonacci.

Accelerate Your Results: Fat Loss Fibonacci

A Fibonacci number sequence is when you add the two numbers previous together. For example:

0, 1, 1, 2, 3, 5, 8, 13, 21

Fat Loss Fibonacci is when you add the fat loss effect of every portion of every exercise together. It’s a simple formula.

Let’s give a practical example. Let’s say that you do the following 2 exercises, back to back:

1. Squat

2. Lunge

1 Squat + 1 Lunge = 2 exercises.

Now, let’s say you take those same 2 exercises, except you add a movement to exercise #2, and you leave the rest the same.


Lunge + Press = 2-part exercise

1 Squat + 2-part exercise = 3 exercises.

You get the idea. We can really build a lot more into a lot less time when we learn to add exercises together. Fat loss skyrockets, as does the metabolic effectiveness of every exercise.

Fat Loss Fibonacci wins.

Why am I explaining all this to you instead of asking you to pay for this information?

With complete integrity and modesty intended, I believe this method to be the fastest and healthiest fat loss exercise method in the world today; and I want you to know how you can lose fat at full speed without any more misinformation.

You might be wondering why I’m giving away all of this information for free when I regularly charge thousands of dollars for it in person, at Global Fitness LLC, our private physical therapy and personal training facility. The answer is 3-fold:

  1. I became a Doctor of Physical Therapy and Kinesiologist for a reason – I care about people, which means I truly care about you. You are my inspiration, and I take life-satisfaction out of helping people feel and look better. I’m in a unique position to share the intersection of physical therapy and personal training with you to teach your body how to do things its never been capable of doing before. It’s an honor, and I feel privileged every day that I wake up and have this opportunity.
  2. Frankly, I’m disgusted with the amount of misinformation in the health industry. Even I’ve felt scammed before by overly convincing marketing tactics and statements that sound like fact. It sucks, and I won’t stand for it.
  3. In my experience, the more I share, the more clients I end up with anyway…. which gets back to #1. I feel more satisfied, my business grows, and my family is happy. You’ll see, I’m about to hook you up.

As you can see, Fat Loss Fibonacci is the fastest way to lose fat. Link more exercises together and lose weight more quickly. Every movement counts for a higher metabolic drive with Fat Loss Fibonacci.

Method #6: Sprint (2x)

Move at maximum speed, in all senses of the words. I don’t believe in rapid fat loss as a standalone plan, but I certainly believe that rapid improvements in your physique yield a higher level of motivation and greater commitment to your health goals. After all, if you don’t see immediate results, how will you convince yourself to keep exercising, eating right, or practicing proper mindset routines?

When it comes to crushing fat on your body, sprinting is super effective. By just doing 10 sprints that last between 10-20 seconds each, you can reinvent fat storage patterns on your body in a matter of a few weeks. It’s important to note that you should rest at least one day in between every day that you sprint.

One of the reasons that I love sprinting (outside is very preferable to me) is that it takes relatively no time, excites my body, and drives my motivation through the roof. It’s just one of those things that produce such measurable results with so little effort that you can’t help but notice. This is the reason that interval training became so popular, but I believe the value of sprinting, alone, is often overlooked. Sprint, rest, sprint. It’s as easy as that!

Here’s a typical sprinting protocol that I use on a regular basis on a soccer field nearby my house:

Dynamic Warm up – 5-7 minutes, including high knees, butt kicks, karaoke step, side step swipe with an arm swing, rocker squats, reverse spider lunges, and squat thrusts. Basically, I rotate through each of these exercises, progressing speed as I go through until I reach fatigue and change it up.

Begin Sprinting, as follows:

10 yards x 1, rest 60 seconds

20 yards x 1, rest 60 seconds

30 yards x 8, resting a minimum of 90 seconds (up to 150) in between each sprint

That’s it! Couldn’t be simpler… just run, and run hard.

One important note is that I’ve learned to perform ‘pointed running’ with sprints, meaning that I sprint by landing on my toes, rather than my heels. I learned to do this while wearing Vibram 5 Fingers, which have been a huge impact in my overall running mechanics. I find that these shoes have helped me develop strength in the intrinsic (arch) muscles of my feet, protected my knees, and helped me learn to enjoy sprinting again.

Just to be clear, I’m really not a fan of running, just sprinting. I find running to be super hard on your body, breaks down knees, and tends to create a lot of compression to the lower vertebrae of the spine. While I realize how great it is to have the “healthy habit” of running in your routine, I’ve personally found that it leads to faster deterioration of your body than other forms of exercise. In particular, I’ve noticed that it creates low back pain, knee pain, and a rapid spike in my heart rate when I run. Over 7 miles is generally considered to create joint damage, just fyi, despite it’s great cardiovascular effect.

Sprinting Method #2 – Rapid Fat Loss – Challenge yourself to lose as much fat as you can within a 30 day period, but have a long-term plan to follow so you don’t find yourself experiencing rebound weight gain.

There are a few important considerations when it comes to losing fat at record speeds:

  1. Any organ issues that might flare if you are susceptible (kidney stones, gallbladder stones, heart arrhythmias, blood sugar issues, or anything else that your doctor would warn you about if you experienced a rapid change in your BMI, dietary habits, or exercise habits.)
  2. Don’t sacrifice muscle for weight loss – make sure you always consume protein, no matter what the plan recommends. There’s a way to do both (i.e. eat an early breakfast, even if it’s a fast day – this will speed up your metabolism and help you sustain your muscle mass)
  3. Have a long-term plan to follow this “sprint” period. Find an exercise and nutritional routine that’s totally sustainable for you, long-term, before you ever begin a program geared towards rapid fat loss.
  4. Maintain your micronutrient levels during abnormal ‘diet days’ by supplementing with a super high quality multivitamin.
  5. Restoration of hormonal levels, at least once per week. Often times, extreme behavior has an effect on the hormonal levels inside your body, so be sure to reward yourself at least once a week with a day of rest and a cheat day in order to restore ‘Leptin’ levels and increase your fat-burning effect.
  6. Other than Leptin, be sure to pay attention to levels of ‘Adiponectin’ in order to maximize your fat-burning effect.

Other than that, go at it!

Method #7: Progressive Variety is King

It’s not just enough to exercise. You have to add variety, and you have to advance your skill level all the time in order to continue to see amazing results. This is where most people miss the bus with their workouts. If your goal is to be able to progress weight loss, muscle building, or fat loss, the key is going to be constantly challenging your body in a new way.

Every workout should advance, in some way, on the previous. Here are a few parameters you can use to advance every workout you do and excite extreme fat loss capable of producing up to 20 pounds of weight loss in as little as 30 days:

  1. Speed variety (of each movement, with good form)
  2. Set variety (sequence of exercises should be changed up, in order to maximize the effect on both small and large muscle groups, even though most workouts will prioritize large muscle groups first.)
  3. Exercise modality variety (medicine ball, dumbbells, kettlebells, barbell, etc.)
  4. Mode variety (gym vs outdoor sprinting vs bodyweight routines, but try to stay away from cardio machines for rapid fat loss that is sustainable long-term. Cardio machines can produce results, for sure, but they’re not the best choice.)
  5. Frequency variety (shock your body by exercising 2 days in a row sometimes and every other day at other times)
  6. Intensity variety (how hard you plan to work out with each day, ranging from 40% max to nearly 100%)
  7. Duration variety (how long you work out each time, ranging from 5 minutes to 60 minutes)
  8. Skill level advancement (level of difficulty of each exercise needs to progress all the time, adding movements together and challenging your muscles to stabilize your body in new and innovative ways while driving a higher metabolic cost of each exercise)

Make sure you’re always changing things up. Some workouts should be maintenance workouts, and most workouts should be progressive. When it comes to rapid fat loss in 30 days, every workout needs to progress on the previous.

This is the main principle I use in the development of every program I design, and it’s the very principle that makes Workout Builder such a phenomenal tool to constantly improve your results. I’ve decided to make you a no-brainer offer and give you access to Workout Builder for FREE, but you have to promise me that you’re going to hit your goal and then comment up here, ok?:

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Dr. Kareem Samhouri

Dr. Kareem Samhour is known as (perhaps) the best Doctor of Physical Therapy & Kinesiologist on the internet. People come to him for results when other methods fail, injury gets in the way, or health situation is more complicated. Dr. Kareem Samhouri exercising In fact, he and his companies reach a combined total of 1.5 MILLION people on a daily basis to help them with their health. If you ever saw Dr. Kareem on the street and mentioned something was going on with your health, however, he would volunteer and offer to help you for free... that's the Dr. Kareem way.

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