How to Lose Weight Intelligently:

How to Lose Weight Intelligently

The best way to lose weight can be summarized by doing 3 simple things.

1. Eat a healthy diet consisting of 6 small meals a day:

There are many reasons why you should eat 6 small meals instead of 3 big meals a day.

· Your body is getting nutrition more constantly so your brain and body are at its max.

· Your metabolism will stay high and thus, you won’t store body fat since you’re getting food into you more frequently.

· It is easier to eat as you don’t try to fill yourself up until you’re full.

· If your metabolism is high then your immune system will also stay high and thus, you won’t get sick as often.

· It makes it much easier to lose weight with much less effort/exercise

Your meals should consist of complex carbs/whole grains, clean protein, and good fats.

Common whole grains include:

§ Wheat

§ Oat

§ Barley

§ Maize/Corn

§ Brown rice

§ Farro

§ Emmer

§ Einkorn

§ Rye

§ Spelt

§ Millet

§ Quinoa

§ Amaranth

§ Triticale

§ Teff

§ Sprouted Grains

Common whole grain products include:

§ Whole wheat flour

§ Whole wheat Bread

§ Whole wheat Pasta

§ Rolled oats or oat groats

§ Triticale flour

§ Popcorn

§ Teff flour

Compete protein include:

§ Eggs

§ Milk

§ Soy Milk

§ Tofu

§ Low-fat yogurt

§ Fish

§ Cheese

§ Low-fat beef

§ Chicken

§ Whey protein powder

§ Casein protein powder

§ Soy protein powder

Healthy fats include:

§ Olive oil

§ Canola oil

§ Fish

§ Fish oil

§ Flax seed

§ Flax seed oil

§ Nuts

§ Seeds

§ Natural peanut butter

2. Lift weights 2-3 times a week.

Work the 5 major muscle groups: chest, arms, shoulders, back, and legs.

Incorporate at least the 3 big lifts such as bench press, squat, and deadlift.

Each session should not last more than 60 min.

Here’s a list of 8 big exercises I use to test my physical strength with free weights (1 rep max):

1. Flat Barbell Bench Press

2. Barbell Row

3. Decline Barbell Sit Up

4. Barbell Back Squat

5. Barbell Overhead Press

6. Barbell Curl

7. Barbell Deadlift

8. Power Clean

You can also substitute those exercises with these 8 bodyweight exercises (1 min test):

1. Chest Dip

2. Pull Up

3. Decline Sit Up

4. Strict Squat Jump

5. Handstand to Wall Push Up

6. Chin Up

7. Superman Push Up

8. Knee Tuck Jump


3. Do cardio 4-6 times a week.

If doing moderate intensity cardio then do 4 times a week. If light cardio then do more than 4 times such as 5 or 6 times a week for about 20-30 min. This can include jogging, running, cycling, biking, hiking, skiing, snowboarding, taking fast walks, etc.

2 of my cardio tests include the 1.5 mile run and the 2 mil run. This really tests the cardiovascular stamina you have. Sometimes I would incorporate The 300 Workout to test my cardiovascular endurance.

There you have it. It's pretty simple Just start doing only 1 step per month. And by the 3rd month you'll build up the habit and lose weight in no time. However, losing weight isn't the most important thing. The most important thing is to live a healthy lifestyle by building good habits such as eating healthy and exercise on a daily basis.