I’m about to reveal my exact steps that allowed me and others to lose an estimated 6 pounds in the first week of weight loss. Granted many of these things need to be duplicated over the course of multiple weeks or months if you want to have substantial weight loss due to the fact that the body is very resilient and the more weight comes off the harder it is to lose weight… it’s science.

Now that that’s out the way let me set up some pre requisites

A) You must be at least 15% body fat or more. If you don’t know your BF% that’s fine, usually if one does not exercise conscious eating habits or feels a bit overweight you will generally fall above 15% BF because at around that % your body should look pretty decent (also note that this will work even if your below 15% but you may not lose 6 pounds it may be a bit under that)

B) You must be prepared to follow all of set rules (no cheating or cutting corners!)

C) No money is required just good old fashion will to lose weight

D) A Calculator (you have a smart phone)

And E) Go on Google type in “BMR calculator” fill in the boxes (It should ask you your height, weight, and age) and jot down that number… You got it? Good.

If you haven’t backed down from this yet out of fear then you’re a sane person because that list of pre requisites should not scare anybody unless you have zero desire to lose weight which judging by your choice of visiting this website I’m going to guess that you do have a desire to change. So congratulations and now lets get started.

This is going to require your willingness to explore Intermittent Fasting, I hope that has not deterred you from continuing as this is the only way it can be done in a healthy manner. I just wanted to give that heads up before I reveal task number 2

Task number 1) Weigh your self first! If you weigh yourself on Friday then next Friday you would have completed your task so that weight is the one you will be referencing for your 6-pound weight loss achievement.

Task number 2) Pick YOUR most convenient time to eat within just 4 hours. Yes when I lost my weight during that one-month warrior diet video I took it to a higher level and ate within only 4 hours instead of the original 6 hours. After the first week you can move to 6 or 8 hours but for this week bare with me and do 4 you will love the results. Factor in work, lunchtime at work, when you get out of work etc. What ever is going to make you have the ability to eat within 4 hours. (for example take a 15 min break or a five minute break and eat a snack then eat your main lunch for your lunch time break) Ex. Of a 4 hour eating window (2pm to 6pm no more eating until the next day 2pm got it?)

Task number 3) Once that is done I need you to do a bit of cardio. For 4 days out of the 7 I need at least 30 minutes of something. Hit the punching bag, jog, jump rope what ever. I don’t care if you space them out but give yourself some time to do 30 minutes of cardio per day for 4 days minimum. Jump rope and hitting the punching bag is considered a lower impact cardio, if running is too taxing on your knees try Jump rope or Boxing gloves, many gyms do have punching bags but if you need a personal one click the link to purchase one for less than 70$ including hand wraps and boxing gloves it’s a really good deal (My personal preferred cardio method).

Task number 4) Remember that BMR calculator I told you to use that generated your BMR calorie burn? Pull that baby out now because you’re going to chop off 500 from that number and eat only that many calories per day. So if it says your BMR is 2,300 calories you are now eating no more than 1,800 (but please ensure it is no less than 1200 as anything below that is considered un healthy)

Task number 5) And this is when people tend to have those second thoughts look on their faces. Stop eating as a treat and start eating as a weight loss focused entity. That burger seems so good right about now but you can’t eat it if it will cross you over the calorie threshold you setup for your self while using the BMR calculator. So pull out your calculator (Phone) and check your food calories per food item. One neat trick I used which may be a little boring is I calculated a lunchtime meal that was easy to make and jot down every single calorie even the olive oil and any extra taste things like mayo, juice, etc. Calculate everything and just repeat that meal everyday for 1 week so that you don’t have to re calculate everything. With this you will know for sure that you’re under your calorie limit.

Got all of that? If you’re able to pull off this absolutely free way of losing weight fast you will lose 6 pounds or more in your first week. You got this!!

Foot note: I recommend incorporating strength training however it is not needed for the weight loss to be effective it is however more beneficial for overall body composition.

So once you weigh your self put a post on the comments section and let us know how much weight you were able to lose and how you feel. Enjoy the experiment.