Lose a Ton of Weight in 6 Months

This is What You Need to Do

Have a Strategy

You will need the right strategy. You will need commitment. You will need to change your lifestyle. And quite honestly, you will need to cut the s***, be honest with yourself, be incredibly accountable and know the facts about the excuses you’re going to make along the way.

Your excuses will never lead to success. Your excuses give you a reason to quit. They will give you a reason not to try hard or give your goal the attention that it needs. Your excuses will make you feel good about yourself for failing. But the bottom line is, you failed.

Become Someone Else

No, don’t change who you are … entirely. But the person who put you in this position in the first place, the person that has a s*** load of bad habits, has to be torn down. Over the span of these six months, you must tear down who you are, who you’ve been for a long time and become a different person. Your habits need to change, your routine needs to change, your diet needs to change and your physical activity needs to change. If you want to achieve something people spend decades talking about and never doing in just 6 months, you need make big changes and stay committed. Which reminds me.

Full Commitment

You need to be 100% committed to this change. This means everything you do must toe the line for six months. To clarify, for 183 days you have to take actions that work towards your weight-loss goal every day. You don’t have time to waste. Stay focused on your most valuable goals. Stay focused even when your mood changes and you no longer feeling like doing s***. Stay focused on the things that are going to make this work. Your road to success is through commitment.

Before you go forward, if you have health concerns, consult with your doctor. This is a general approach to a full-effort, weight-loss approach. 

It’s Time

Your Strategy

You will need to workout most days of the week. Ideally, you get some form of resistance training in 3-5 days a week and cardio in five days a week. Each day you lift weights, I want you to throw in 10-20 minutes of cardio at the end of the workout. This can be on a stair climber, treadmill (walk or jog) or elliptical. You want to burn those extra calories at the end of the workout. If you do cardio at the beginning of your weight-lifting session, you’ll be more tired and less effective.

If you aren’t comfortable lifting weights, I want you to learn. You don’t need to be a bodybuilder, but this is going to change your life more than realize. Start on machines at the gym or if you are doing this at home, just use bodyweight and dumbbells until you are able to progress.

As a side note, you never have to feel like s*** when working out, sweat your ass off, feel like barfing, etc. None of that is necessary. It looks good in training videos but that’s it. You want to try hard, have great form, use a challenging weight, work up a good sweat, but none of that has to be miserable. Just put in the work and be consistent as hell.

I created a workout schedule for you that will work. I put in some of the most important exercises. You can swap things out as you please, but have a plan that makes sense. Your cardio sessions should be five to six days per week. If you’re doing resistance training three days a week, then 10-20 minutes of cardio will be on those days.

Cardio

The days you are not lifting will be longer cardio sessions. Aim for duration during cardio and over the weeks and months add 5-10 minutes to each cardio session, working up to 45 minutes to one hour in the later months. You should be aiming for 8K steps a day to start and working up 15K steps per day, every day (except your cheat day) towards the final two months.

If you feel incredibly motivated and you are laser focused (this is not required), you can start adding two-a-days around month four or five. You will workout as normal and in the evening add another cardio session. This cardio session can be a 30-minute walk outside, pickle ball, basketball, anything cardio at the gym, etc. The goal is to move with a purpose for 20-30 minutes at minimum.  

Diet

You can choose any diet you prefer. There are many diets to choose from. I’m referring to Paleo, Keto, Mediterranean, etc. I don’t personally subscribe to any particular diet, but feel these types of diets offer enough structure to get you on the right track. The bottom line is, you need to focus on eating lean protein (white fish, chicken, shrimp, turkey, turkey burger, turkey meatloaf, etc.) because of the quality of protein and lower calories. Keep your calories in check (as I explain in the sheet) and stay effing focused.

Eat plenty of vegetables if possible. Fruit is fine, but vegetables are lower in calories – except for two culprits … yeah, I’m looking at your carrots and corn! Any fresh food is actually fine. Don’t overthink it. Just focus on keeping calories low enough to lose pounds of fat every week.

You have six months to go. Your time starts…

Now.