First and foremost, figuring out how to be fit, healthy, and happy while making it into a sustainable lifestyle should be a **PRIORITY** for everyone. (

However, there are times that warrants taking more short-term approach and drop insane amounts of fat in a short period of time.

# Why You Should

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Some legit reasons for needing to lose fat fast and furious:

1. **Wedding coming up in a month (you really should have started WAY earlier, but whateves...)**

1. **Entering a beauty pageant (Nothing can jiggle!)**

1. **Entering a physique competition (shred that last few pounds of fat to look glorious in your bikini....or man thong)**

1. **Competing in a sport that has weight classes (especially fight sports, you don't wanna be the smallest guy in your division!)**

<div class="pull-right">https://i.imgsafe.org/b2/b21f7f15fa.png</div> 

One of my client, Jennifer, is a great example.  

To prove to herself that she can do it, she entered the Miss Universe Beauty Pageant regional competition a while back.  Because of the "nothing can jiggle" requirement for the bikini portion of it, she enlisted my help to help her lose fat FAST.

Before you say anything, yes, I know that the tattoo from the "before" picture is not visible in the "after" picture.  

That is because in the first picture, she was taking a selfie of her reflection in the mirror, so the image is actually flipped.  Also that in order to compete in the bikini portion of the competition, she had to cover up her tattoo.

<div class="pull-left">https://i.imgsafe.org/b2/b265f1233f.png</div>

My other client, Dan, would be another great example.  He entered a 90 day body transformation challenge and competed to win 5 figure prize money. 


Even though he did not end up winning, the competition was fierce, but he got the added side benefit of having a 6 pack abs for the first time in his life ever!

So the point that I am trying to make is that, yes, it is absolutely doable, and yes, I can tell you ***exactly*** how to do it.

# A Few Words of Caution

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Please understand that these fast fatloss methods are designed to be SHORT TERM.

***You should not be doing this for MORE than 12 weeks***

You should also understand that it will take A LOT of work and your time, so it is best done when you can fully commit to it.

Before starting any exercise or nutrition program, always consult your physician.

# And Here We Go
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**Exercise**

Exercising is very important when it comes to losing fat, but since there are so many different exercising options out there, you can just find something that works for you.  Just make sure to follow these guidelines

1. Exercise 10+ hours a week

1. Do at least 3 High Intensity Interval Training sessions a week (do a quick google search and you can find a lot of different options)

1. Stretch after every training session to keep the chance of pulling a muscle to a minimum.  Nothing like an injury to halt you in your tracks.

**Nutrition**

Given the short time frame (we are talking between 4 to 12 weeks), nutrition plays a way bigger role than exercise.  So here is how to figure out the best approach for you.

1. Take your current weight in pounds, and multiply by 10 (if you are very aggressive, you can multiply by 9 as well)

1. Whatever number you get, is your allowed caloric intake per day.  So if you are 200 pounds, multiply by 10, that means you are allowed 2000 calories per day. 

1. Break that 2000 calories into 3 different Macro-nutrients.  Protein (meat, dairy, seafood, beans, etc...), Carbs (veggies, fruits, starchy carbs such as potatoes, brown rice etc...), and healthy fats (olive oil, almonds, cashew, avocado, etc...)

1. Allocate 35% of the calories to protein.  So if you are allowed 2000 calories, 35%, or 700 calories of that goes to protein.

1. 10% to carbs.  So same example, 2000 daily calories, 200 calories goes to carbs.

1. 55% to healthy fats.  Yes, eating fat helps you lose fat, trust me.  So same calculation, 55% of 2000 = 1100 calories goes to healthy fats.

# Confused?

If you are not used to counting calories (and I hope you are not...I wouldn't want this fate on my worst enemies lol), here is how to make sense of the breakdown. 

You can use a free app called https://MyFitnessPal.com.  It is very easy to use, you can search all the foods that you like, and it will automatically give you all the calories as well as the macro breakdown. 

If you are old school, you can simply use https://www.google.com and do a search on the food item of your choice.  It will give you the nutrition facts that looks something like this

<div class="pull-right">https://i.imgsafe.org/b3/b3a50b6166.png</div>

Notice how everything is presented in grams?  

For instance, the protein content of the chicken breast is 31 g per serving (in this example that would be per 100 grams of chicken breast).  To figure out the total calorie count of protein, just multiply that the grams of protein by 4.  

**31g of protein x 4 = 124 calories**

See?  That wasn't too hard was it? 

To figure out calorie count of carbohydrates, multiply the grams of carbs by 4 as well.  So in this example:

** 0g of carbs x 4 = 0 calories**

To figure out calorie count of healthy fats, multiply the total grams of fat by 9.  Yes, fats are POWERHOUSES of calories, so make sure not to overeat. 

**3.6g of fat x 9 = 32.4 calories**

Once you do this simple calculations a few times, then it becomes very easy to do.

# The Final Step
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There is more??!!!  YES, abso-fucking-lutely.....

Nobody ever said this shit is supposed to be easy :)

Since you are already putting in so much effort to do this, make sure to go all in and follow these protocols as well:

1. Avoid processed food at all cost.  Rule of thumb: anything that comes pre-packaged should be avoided.  If you can't just look at the food and know what it is, then it is probably over processed, avoid!

1. Limit your sodium intake.  Try not to add additional salt to your food, and stick with mostly other garnishes and spices.

1. Eat starchy carbs (your potatoes, rice, bread, etc...) ONLY on your post-workout meal.

1. Re-carb every 3 to 4 days to avoid doing metabolic damage to your body.  Re-carbing is easy, just eat triple the amount of your daily carbs for that one day.

1. Do not drink any alcohol.

# There you have it!

Let's be clear, this approach is not what I recommend unless there is a real need for it.  

First of all, you have a high likelihood to fail since it is so restrictive and requires so much of your time.  So make sure that whatever the short term goal that you are striving for is EXTREMELY important to you.  And also that you know you are able to dedicate a lot of your time to doing it. 

Another thing to keep in mind is that the skills that you will develop by following this protocol is COMPLETELY non-transferable to a real life scenario.  

So please take it for what it is.  I will be doing more posts on how to live a fit and healthy lifestyle sustainably in the next few days. 

I also offer an online body transformation coaching program with a few spots open currently.   If you are ready to take the first step in transforming your body and life, check it out here:

# https://www.mjctraining.com

# Further Reading

This is why I do what I do
https://steemit.com/introduceyourself/@mjctraining/introduction-why-i-do-what-i-do

Not everyone wants to lose weight, here is how to bulk up
https://steemit.com/fitness/@mjctraining/how-to-gain-weight-fast-and-how-to-do-the-opposite

Don't make the same mistake I made
https://steemit.com/cryptocurrency/@mjctraining/how-i-made-this-rookie-fitness-mistake-that-could-be-stopping-me-from-ever-getting-that-lambo