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How to Lose Body Fat and Get Ripped With Diet Alone?

So here how to lose body fat without stepping into a gym. The mainstream media would like people to believe that they need to exercise to lose body fat, but that is simply not the case. I think this is a good way to sell gym memberships, but I’d rather tell you the truth.

What a back injury in 2003 taught me

I injured my back in 2003 and couldn’t walk, let alone walk. This was the first time in 15 years that I couldn’t train. This was also really bad timing. I had just bought tickets for a trip to Mexico with 4 other friends and we rented a beach villa in a prime location on the Gulf of Mexico. I had 5 months until the trip and was so badly injured that it hurt to stand.

Since I couldn’t exercise, I dieted hard

I had about 10 kilos of fat to lose but could not lose this body fat through any exercise whatsoever. I just had to make up 100% of my calorie deficit through the diet. To be honest, I was skeptical that this would work. In the past, I used to live on the treadmill after a vacation or before the summer. I am great at getting lean through cardio and have never done this alone.

I dieted to 8% body fat in 3 months

Losing body fat is one thing, but losing body fat when you’re already pretty skinny is difficult. It becomes even more difficult to do this with diet alone. So how did I achieve this? I drank a protein shake for breakfast, one for lunch, and then a salad with chicken and rice vinegar dressing for dinner. It was a bland way to eat, but it worked well. I allowed myself a Fuji Apple for desert if I was still hungry, but not every single night.

You can create a greater calorie deficit through diet than you can through exercise

The biggest thing I learned going through this experience is that you can create a really big calorie deficit just by dieting. If my daily maintenance calorie level is 2,000, I can just eat 1,200 and create a massive 800 calorie deficit. It takes a lot of exercise to burn 800 calories a day! I’m just using this figure as an example, you don’t need to put yourself through such a big deficit.

Of course, exercise will help maintain muscle

The only downside to using diet alone to lose body fat is that you won’t retain all of your muscle mass. To be honest, you won’t lose weight, but you will lose a little muscle if you don’t exercise at least a little after a strict diet. So the above is an extreme example of how to lose body fat without exercise.

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