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Let Me Show You How I Lost 17Lb, 3.6% Body Fat And Over 8 Inches In 30 Days – My Personal Story

A question I get asked all the time these days is – How can I lose as much weight as you have in such a short time?! In this post I hope to answer that, let you in on some secrets I’ve found and prove to you that you really can have your cake and eat it too.

I was introduced to a new diet that my friend Danny Ball had been doing, after seeing how dramatic the results he was getting (losing over 2 stone in 2 months) I decided to give it a go to try and see if it worked on me, operation rapid fat loss began! After the first month I lost 3.9% body fat, 17Lb and a total of 8 inches.

I think rapid fat loss surgery was a success.

If there was one lesson I could share it would be that so many people who want to lose weight do it the hard way, they think you have to work your ass off, great self control, patience and self discipline to have. I’m proof you don’t need that, the way I did it wasn’t punishing, it wasn’t hard, small changes were all it took. Tiny changes that make a massive difference.

I hope you enjoy my story and I hope it inspires you.

To the new thinner you.

Ryan

A little while ago in June 2011 one morning after a martial arts session my friend Danny started talking to me about a principle called the minimum effective dose and explained how he is going to start a new diet to move from 203Lb to 175lb. Although Danny regularly worked out in the gym and practiced martial arts, he had been overweight for a number of years and constantly complained about not being happy with his body. I still find it very cool how a small change in diet can lead to such a massive difference in weight loss and fat loss. The joys of working smarter, not harder!

After 4 months on the diet he lost over 49Lb, 12% body fat and a total of 31 total inches. (waist, hips, thighs, chest, biceps)

The thing that shocked me the most about Danny wasn’t just the amount of weight he lost or the time frame in which he lost it. When I asked him how he did it, I thought it must be a mixture of eating one stick of celery a day, 23 hours in the gym, taking fat loss pills and maybe training under a waterfall. e mountains with Shaolin monks. The thing that shocked me the most was how he did it by following 4 easy rules. I count them as 4 even though he declared them as 5 because one of the rules is that you have to stuff your face with junk once a week on your cheat day! Don’t worry, on diet days you can also eat as much as you want. One more time… The joys of being smarter don’t work harder. Now I know there is a lot of knowledge about popular diet rules:

Eat more Veg

Eat less fat

Exercise more to burn the calories etc.

But these popular diets do NOT give people the results they want in the time frame they want. I’m not saying that the popular diets don’t work, I’m saying that to be successful, to be exceptional, don’t do what the masses do. Should approach this from a different angle. An angle that doesn’t make people say “looks like you’ve lost a little weight” but more like “what the $%^@ did you do!?” I’ve never heard of a diet that had such drastic results, so I made it my mission to find out what Danny knew I wasn’t doing. Here is what I discovered..

The minimum effective dose

This is what everything we will discuss is based on and is described as the smallest dose that will give you the greatest results. For example: To boil water the minimum effective dose is 100 degrees Celsius, boiling it more will not make the water boil anymore, it will just be wasted. In the context of weight loss, the minimum effective dose to keep in mind is to remove stored fat by doing the least amount to trigger a fat loss cascade of specific hormones. Remember that the minimum effective dose gives you the most dramatic results in the fastest time possible.

5 Rules

Following 5 simple rules is all it took for me to lose over 17Lb in 30 days, even though I put on a total of 17Lb with a cheat day once a week.

1. Do not eat white carbohydrates – This includes bread, rice, pasta, potatoes, chips, cereals etc. Avoid anything white with carbohydrates like the plague. Do not eat the food just described unless you want to gain weight.

2. Don’t Drink Calories – The only drink I have is water, I aim for 2 – 3 liters a day. Sometimes ill have a can of diet coke if it is only 330ml, anything more than 450ml diet coke encourages weight gain because of the aspartame level. No milk, fruit juice, beer, soft drinks or fizzy drinks allowed. I don’t drink wine, but you are allowed a maximum of 2 glasses of red wine per night but no more if it is a cheat day.

3. Don’t eat fruit – The quick reason why is because sugar and fructose = fat storage. Exceptions are tomatoes, have as many tomatoes as you want. And avocados as food in moderation.

4. Including 3 Food Groups with every meal – There are 3 food groups you should eat with every meal. Protein, legumes and vegetables. It is important to eat legumes for caloric load, because you do not get calories from carbohydrates.

5. Have a Cheat Day once a week

This is for 2 reasons:

1. To keep your metabolic rate from slowing down due to extended caloric restriction.

2. To help make the diet sustainable. Remember you can have your cake and eat it too. Just get the timing right.

That’s all the bare basics of how I lost 17Lb in 30 days and continued to lose body fat every day.

To your fat loss success

Ryan Phillips

PS If I can achieve this in 30 days and keep it sustainable, you can do the same. If not better!

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