THE RULES OF THE FAT LOSS GAME
1.) You have to get real about your food. Write it all down. If you aren’t writing it down, you aren’t in the game.
2.) Review your food log. See what is working. See what isn’t working. Look for where you might need to plan more, cook more, or add a new habit. Make one positive change each week. Never make more than one change.
3.) You want to get stronger in pushing, pulling, squatting, and hip hinging. Sometimes lift heavier weight. Sometimes lift more reps.
4.) You have to work on quality of movement so you don’t get hurt. Especially if you are over 30. That may be stretching. It may be dynamic joint mobility. It may be studying form and doing one “workout” per week where you just focus on doing each movement better.
5.) Have phases of trainign where you
really kick ass (for 6-12 weeks), and have phases of training where your workouts are chill. Sr. RKC Dan John calls these “Bus Bench Workouts” and “Park Bench Workouts” – one kind of workout you’re going somewhere, and the other you’re feeding the squirrells and watching the clouds go by. To get results long term, you need both.
WHAT YOUR RESULTS ARE
TELLING YOU
1.) Scale weight = QUANTITY of Food. Nothing else. If the scale isn’t moving, you are eating too much. Too much. There is nothing else to it. Your workouts don’t even effect the scale much. Let me repeat: For the scale to go down, you must eat less.
2.) Body fat percentage = Quality of Food + How Strong You Are. If you are losing weight, but your body fat percentage is still up, A.K.A. – “I still look like crap out by the pool”, you need to look at quality of food, and if you are getting stronger in your workouts.
Keep it simple, play by the rules, and hit all of your goals!
Josh Hillis, RKC, CPT, PES, ZMIS
Hey Josh! I just wanted to let you know that I recommended your blog to my sister. She found the Xtreme Fat Loss Diet article and now we’re both going to do it together! We’re really excited about it, too. I just wanted to say thanks for keeping up with the blog and for suggesting the Xtreme Fat Loss Diet. I know your blog motivates me and I’m sure my sister feels the same!
Really, really, really awesome!!!!! So cool you guys are doing it together!!!!!! Totally keep me posted on your progress, and tell your sister I said hi too =)
Hey Josh! Well I just started the program yesterday and today is my fast day. It’s really, really tough -especially going to the gym and doing cardio when all I’ve “eaten” are BCAA pills. It’s downright exhausting. But, I hope all this work isn’t for nothing! I’ll keep you updated on my progress. I’ll check back in with you after the end of the first five day cycle and tell you my thoughts. This is definitely Xtreme! =)
It’s rough, and it works. It’s only 25 days total.
Think about it in terms of one 5 day cycle at a time. (there is a free day coming)
Focus all your attention on one day at a time.
You’re going to get awesome results, and you’re going to be stoked =)
Hey Josh! Like I promised, I’m checking back in with you. I have to say, I’m seeing some awesome, crazy, ridiculous, too good to be true results. I’ve been blogging about my whole experience: http://katherinewoodard.blogspot.com/
I think the scale might be broken or the body fat calculator wrong.. but the probability of both being broken is low – so it must be true! (Obviously, give or take a couple of points in general for precision and accuracy).
I went from 114 to 110 lbs (some was obviously water weight). According to this body fat hand held device at the gym, I went from approx. 26% to around 24.3% (but I do know it depends on hydration. I’m trying to take the measurements at the same time of day to make it more accurate).
I also lost around .5 inches on my stomach and .5 on my hips – for a total of 1 inch.
If you have time to read my post on day 5, I think it really wraps up how I’m feeling about the whole diet and exercise program.
My sister is going to start the diet today.. which is easy cause it’s cheat day! I think she’ll see awesome results just like me!
In short, this diet works! Thank you Josh for recommending it!!! I don’t remember how I found your blog, but I’ve been reading it since 2007-2008ish. It’s great stuff. I really love it.
Katherine this is so so so totally inspiring!!!!!!! Is it ok if I reblog this? I think it would totally inspire everyone else who is doing XFLD, plus you get to “pay it forward” =)
My favorite part of your blog is this paragraph from the day BEFORE you took your measurements: “Well, I must say, I feel sexier even if I’m not. Why? Going to the gym, knowing that I’m eating right, etc, just makes me feel good, and when you feel good about yourself, it shows. I think confidence is a very important, attractive quality in an individual. Working out and eating right gives me confidence. I feel fit and that’s what counts.”
I think that is SO SO SO AWESOME. Don’t get me wrong, it’s off the chain awesome that you are GETTING REALLY AMAZING ROCKSTAR RESULTS, but it’s cool that how you FELT ABOUT YOURSELF shifted first!
It’s so totally amazing being on a plan, and following the plan. I swear, the way people walk, talk, and carry themselves shifts when they are doing everything right.
I love how real you are in your blog (shake day sucks and fast day sucks), and it does suck to watch your roommate pig out on Dorritos. And you’re doing it anyway. You totally inspire me, and you totally made my day.
So I totally would love to reblog this comment and maybe some parts of your blog. Or if you wanted to do a weekly re-cap for the lose stubborn fat blog, I’ll post it every week – I’ll make you famous =) Besides it being cool that you are following the program awesomely, I just love the reality in your writing. You aren’t trying to make anything sound cooler than it is, but you aren’t trying to make it sound worse than it is either – it just sounds like really you.
Hey Josh!
Well I have to say that this made my day!
As for your questions:
Yes, you may reblog anything you like and yes, I am interested in doing a weekly recap for your blog (but not for the famous aspect =P ).
I’d be an honour to know that my experiences on the XFLD have the chance to inspire others who are already on it or people who are just starting out, etc. It also makes me very accountable, which is a good thing! I’m going to have to be extra awesome now!
I decided to write my blog, not cause anyone would actually follow it, but to document my experiences and also give me some sort of outlet. It also keeps me on track. So, to know that my blog would actually do more than just satisfy my own personal goals is great.
We’ll talk more about the weekly recap for your blog. I think I have an idea of what you’d want: basically me just writing about my experiences for the week (like in my own blog, but more condensed). How does that sound? Or even taking some exerts out of my previous days post, etc. Let me know!
Having 20,000 people following your progress (plus me) is a great way to stay on track =)
We could do it either way – you could do like a condensed version of your experiences for the week, or we could take some excerpts from your blog and like re-cap it like that.
Either way, people are going to get the experience you are having, and realize that it’s not just them. Even if they aren’t having the exact same experience, they are going to get that they aren’t in it alone. It’s funny, but there are about 6,000 people doing XFLD *right now*, and for most of them it’s a totally solitary experience.
This can connect people.
I think it will be amazing for them and amazing for you. And it’s amazing for me ’cause it’s amazing for y’all =)
Hey Josh, let me know how I can contact you (email wise) about the blog. Thanks!