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So for 31 days I decided it would be fun to coach 3 regular normal people at my gym through the beginner’s fat loss workout. These are 3 normal people with average genetics, real lives, regular jobs and relationships. If they can do this, so can YOU!
In this video you’ll see me coaching John, Lyndsey and Arvin through what they need to do with their diet in order to lose the most fat possible in 31 days.
Stay tuned for the next video as well, you’ll get to meet all 3 of them and see them do Workout X from the beginner’s fat loss gym workout.
(If you’re reading this in your RSS feed, click here to watch the video)
Let me know what you think of this video by leaving me a comment below…
- Vic
P.S. – If you want me to update you when the next video comes out enter your name and email in the form below…
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Vic Magary is a personal trainer, a US ARMY veteran and karate/taekwondo black belt. You can get a proven fat loss plan by picking up my 31 Day Workout Manual or by signing up for my Free Newsletter |
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Leave your comments down here…
Excellent video Vic! I got a few great tips out of that that I never knew before.
Thanks
I’ve been doing really good on the diet concepts for a few weeks now and seeing good results ( I got a running start to the challenge ). The main thing I am still unsure about is does a protein shake ( mixed with water ) alright for a snack if I am doing extra weight training and don’t want to lose muscle while doing the fat loss treatment ??
thanks Vic, I am feeling great these days !
Colin, I think the fact that you are feeling great is reason to hold off on the extra protein shake. If you do feel that you are getting weaker and not stronger, and you want to try some additional protein as a solution, I recommend adding another meal with lean meat or even a small serving of dairy over the protein shake. I mean, just look at that stuff. . . it comes in a big old tub and has the consistency of sand. Does it really make sense to put it in your body? Just my opinion. I know sometimes it needs to be done from a convenience standpoint, but I’m always going to be a proponent of real food over powders and bars any day. Good luck and keep up the great work!
Thanks for the video, my diet is still not quite up to standard at the moment as I still am having some carbohydrates for breakfast in addition to my post workout ones. I will cut this out from Thursday, but I have exams at the moment and really can’t afford to be hungry during them as it interferes with my concentration. I finish on Wednesday though, so I’ll be sticking to protein and veg for breakfast after that until the challenge is over. Then I’ll go back to my cereal for breakfast so that I can use up what I have left before I leave France.
I’m doing the fat loss workout no equipment by the way.
Cindy, having been to school for a year or nine myself I agree that exam week is not the time to suddenly stop the carbohydrates. It could effect your concentration levels for the first day or two and you don’t want to risk it. Stay on top of the workouts and tighten the diet up as soon as you can and you should still see good results by the end of the month.
Unfortunately, I could not hear the video. Any chance for a summary?
The audio seems a bit low to me as well – my apologies. Summary is basically what is already laid out in the fat loss plan posts. Eat lean meats, vegetables, fruits, and a small amount of nuts. Limit grain based carbohydrates and dairy to immediately post workout and only in small quantities. No alcohol or fruit juices. That’s it, pretty much.
One more question Vic, Do I have to have a carb post workout, I haven’t had any bread or rice or dairy in the diet so far, how important is the carb ?
It’s important post workout to get the blood sugar spike. You should be able to use a banana or carrots for the same effect without resorting to grain based carbs or dairy.
Cool video, really interesting stuff. The only things I noticed that I would like to ask:
1) You say fruit is best in between meals, but generally my first meal of the day is a banana and almonds, a workout an hour later, followed by a can of tuna with either a banana or a carrot. Is that ok? The rest of the day I spread everything out for sure.
2) I am noticing I generally have about 6 meals a day rather than 5, broken up between 2-3 hours rather than 3. Is that ok?
3) Finally, a question about the lean meats. Maybe I worry too much, but I’m getting 12grams of fat from lean beef. Is there any way to cut this down? Or is it expected form all meats? I know tuna in brine is fat and carb free, but I only like to have 5 servings a week in case of mercury levels.
Cheers once again,
Ian
Your first meals of the day sound fine. I wouldn’t change it.
6 meals a day is fine with about 3 hours between meals. If you don’t see the fat loss you want, eliminating or reducing the final meal might be a good choice for tweaking your diet.
I wouldn’t worry too much about the beef; just get the leanest cuts that you can. If you find you are not happy with your fat loss, perhaps replace it with other lean sources like chicken or turkey. But my guess it will be fine.
Overall, it sounds like your diet is pretty damned good!
On the subject of lean beef – I recommend getting grass-fed beef if possible. It is much much leaner than your average (grain-fed) beef and it is much higher in healthy omega-3 fats as opposed to saturated fats. It costs more but it’s worth it.
Thanks, Laura. I didn’t know the grass-fed beef was higher in omega3’s. Thanks again!
Thanks Vic. I’ll look into eliminating the last meal if need be. My main problem at the moment it seems is that I am definitely not eating every 3 hours, its more like every two hours. Should I definitely try and change that?
I suppose I am a tad confused as in your sample diet, you were eating every 2 hours or less on occasion, with lots of smaller meals.
Thanks Laura, I’ll look into that, but I can only afford cheap lean meat, which I doubt is grass-fed. But if I can get the money I’ll try and see if I can get it.
Ian, you are right in that my meals were more frequent on many occasions. And when they were more frequent, they were usually smaller to compensate for the frequent eating. So will eating on two hour intervals work? Sure, just be VERY conscious of the quantity your are eating. Remember that when I gave the sample of what I ate and how I trained, I conceded it was not always ideal.
Between training clients, handling administrative business stuff, teaching karate classes, and working on GymJunkies, my days can get pretty crazy and I have to eat when I can. If I was on a more typical work day schedule, I would probably be eating every three hours.
Great questions, Ian. Keep ‘em coming. . .
Hello Vic:
You obviously put in a lot of work in designing the programs and the diets – thanks a lot. I tried the deadlifts and burpees combo today – lots of fun!! Anyway, my question is, what happens after the 31 days in terms of maintaining the body composition achieved through the programs? I know I’ll need a bit more food to keep going, and I also want something I can use for the long-term. Thanks.
Stephan
Hi Stephan,
It really just depends on your goals and resources. And by resources I mean all kinds of things. . . equipment available, finances that can be dedicated to training, education, and diet, and probably most importantly – time.
Personally I like to mix things up. I’ll dedicate a set time to getting lean. Then a set time to building strength. Then maybe a set time to developing a certain skill set (Olympic lifting, kettlebell work, martial arts training, etc.).
I guess what I’m saying is I think maintenance is boring. I’d rather look for the next challenge!
For now I’d focus on the 31 days. What happens after that is up to you.
Thanks for the kick in the pants Vic this challenge is just what I needed.So much good advice. I’m recomending your site to everyone at the gym,really thanks alot.Two workouts in and I’ve already surpassed my personal best on the dead lift and bench press.Its all about intensity.
Damnnnn! Way to go on the personal bests! Keep that intensity up and you will be a BEAST in 31 days!
Hi Vic, thanks once again for another reply to my endless questions! I see, well, I to find that my life can be quite hectic, between university lessons, going to the library, meeting friends, diet becomes hard. So yes, eating more frequently is ok, just make sure its smaller portions? That’s fine with me, sometimes all I eat is just an apple. You’ll get an idea as to how I eat form the logs I’m gonna post up in the Fat Loss for Advanced Trainees with no equipment.
Cheers,
Ian
Everything has been going well. . (despite the fact that on day one i caught the FLU!!!?!?!) WELL as much as possible. . I definatelly had to modify my work outs as i couldnt breathe through my nose.
I didnt think I could live with out my nightly beer (bud select 3.5g carbs per 12 oz serving but still. .). . but i have been doing well.
yesterday i had
7a 1 large grapefruit
9a 1 large navel oranges (through out the day mostly for my flu)
12 noon – large nave orange
2p – 3 hard boiled eggs for lunch
4p half handful trail mix (cashews, man making pumpkin seeds)
half pound of spinach + big ass crown of broccoli + couple bell peppers
handful of chicken.
my throat was bothering me so i “ate” some orange juice concentrate (2 tbsp = 1 glass OJ)
Hi Vic,
Thanks for this challenge. Just checking — when you say no dairy, that means no Greek yogurt too? I have found that to be a good source of protein, but I’m willing to switch it up.
Also, in an effort to curb hunger, I frequently chew sugar-free gum. In the spirit of “clean” eating, I assume this should be eliminated, but do you think it really affects nutrition at all?
Thanks!
Hi Jill, yes no dairy means Greek yogurt as well. Keep it to immediately after resistance training and limit your quanitity.
Ok, I’ll admit it, I don’t really think sugar free gum is going to affect nutrition or your end results.
Vic,
What are your thoughts on avocado? I’m a big fan and like to add it to my salads. How much is too much? Would a whole avocado in a salad every 3 or 4 days be too much?
I found the 31 day challenge on the 5th, so I’m about 5 days behind, but keeping up. Thanks for your efforts, amigo!