This article contains advanced strategies to lose weight fast. These are the strategies used by bodybuilders and fitness competitors during their competition preparation, especially when they need to lose the last few stubborn kilos of hard-to-shift body fat. These strategies help bodybuilders reduce their body fat percentage into the low single digits; just imagine what they could do for you if you have more than a few kilos to lose!



These strategies aren't difficult either but they do require discipline and a commitment of time and effort. If you're willing to commit to these principles for 30 days you will be rewarded with a dramatic loss of weight. After the 30 days is over you can still maintain the weight you lose without having to maintain the principles exactly. However, you can't expect to go back to your previous lifestyle habits and not expect the weight to pile back on. In order to maintain the weight loss, or better yet, continue it, you must maintain similar habits that helped you achieve the results in the first place. You don't need to be as strict as you were during the 30-day period but maintaining the habits is essential in achieving permanent results.

If you seriously want to lose more than 30lbs in 30 days then you must perform all of the principles exactly as recommended. If you want extraordinary results, then you must be willing to put in an extraordinary effort!

I realise that some people may be thinking, ?But it is impossible to lose more than 30lbs of fat in a month!? I agree- it is! However, the truth is, it is impossible to only lose fat on any type of weight-loss program. You will always lose a combination of fat, water, stored carbohydrate and some muscle.

Anyway, let's move on to the strategies. Remember, it is absolutely essential that you perform every one exactly as is outlined. It is only for 30 days so give it everything you've got!

1. Perform 30-60 minutes of aerobic exercise morning and night.

Yes, you read that correctly, morning and night- 2 sessions a day? every day! No excuses. We're all busy, we all feel tired some mornings, but if you're serious about getting amazing results, then you must be willing to do everything necessary.

When we talk about aerobic exercise, we're talking about exercise! Not walking around the shops, doing the gardening or doing housework. It must be exercise, which means your breathing rate increases, your face goes red, you sweat, you get tired- simple!

Some examples of aerobic exercise include: walking (pounding the pavement at a brisk pace- not dawdling), cycling (stationary bike is ideal), swimming, rowing, stepper, cross-trainer, aerobic classes, boxing, etc.

2. Use ?thermogenics?.

There are several very effective thermogenic supplements on the market that can accelerate your progress towards your goal. Those containing caffeine, green tea extracts and an extract from a plant called coleus forskohlii are the most effective. They will boost your metabolism and promote the release of fat from the fat stores. ?XLR8? by BCN is a good example.

Unfortunately though, thermogenics are not ?magic pills?. You can't expect to take a couple of thermogenic capsules and then go home and eat pizza and drink alcohol and expect to get results. Thermogenics only work when their use is combined with a good nutrition and exercise program.

Take 1-2 capsules twice a day; once prior to your morning exercise session and once with your lunch. Don't take them later than 4:00pm in the afternoon because they may keep you awake at night.

Before using thermogenics, see your doctor first and obtain their approval.

3. Do not eat anything for 30 minutes after the completion of any exercise.

As a result of using the thermogenics combined with the exercise, your metabolism will remain elevated for some time after the exercise session is finished. This means your body will burn fuel at a faster rate than normal.

Any exercise causes the body to use carbohydrate (muscle glycogen and blood glucose) as a fuel source. This means that after the exercise is completed the carbohydrate stores in the body are low and the body will be forced to use fat as its fuel.

If a meal is eaten immediately after the completion of the exercise session, the blood glucose level will rise, inducing the secretion of insulin from the pancreas. One of the effects of insulin is to stop fat burning in the body. Therefore, wait 30 minutes (but no longer because cortisol will rise) before having your next meal.

4. Perform a weight training workout 2-4 times a week.

Lifting weights is the most under-estimated way to lose fat fast! Now, before you start saying, ?But I don't want to get big muscles!? or ?I don't want to look like a man!?, consider the following:

The main purpose of lifting weights when your primary goal is to lose body fat is to preserve the muscle mass you already have. You see, muscle is the ?engine? within which the fat, or ?fuel? is burnt and maintaining or even increasing your muscle mass slightly will help ensure your body fat is burnt off efficiently.

If you don't lift weights, your body will quite happily lose both fat and muscle as you drop the kilos. Lifting weights forces your body to maintain your muscle mass, therefore keeping your metabolism elevated and turning your body into 24-hour-a-day fat-burning machine!

Incidentally, it only takes two 30 minute sessions a week to obtain the muscle preserving benefits of lifting weights.

5. Have 5-6 small meals a day.

One of the most common strategies people use to lose weight is to skip meals. Whilst reducing food intake is certainly an effective way to lose weight, having fewer meals is not the way to go. Many overweight people say, ?I don't know why I'm overweight, I only eat once or twice a day!? Unfortunately, this is exactly why they are overweight.

Having a mild calorie restriction is effective because if you consume less calories than you burn each day you will lose weight- simple! However, skipping meals forces the body to invoke its ?Starvation Mechanism? because it thinks it is entering a famine. As a result, the body slows the metabolism to preserve energy.

By having a small meal every 2-3 hours throughout the day, your metabolism stays elevated and your body will happily burn fat all day long. Unfortunately though, most people are conditioned to having large meals and they automatically assume they will put on weight if they have 5 or 6 meals a day. The fact is, the ideal portion sizes for most people are actually quite small and in order to lose weight fast it is essential that you never feel full from a meal but you do feel satisfied.

Also, most people find it difficult to have a meal every 2-3 hours throughout the day because they are so busy with work and/ or family commitments. Here are some suggestions to ensure you get your 5 or 6 meals a day.

? Plan and prepare your meals the night before

? Use meal replacements (protein shakes or bars)

? Select foods that are quick and easy to prepare and consume

6. Ensure each meal contains protein.

Protein is a component of all cells and makes up over half the dry weight of the human body. Furthermore, the human body is a dynamic structure, which means it is constantly building up and breaking down tissue. If the body breaks down more tissue than it builds up, then it is said to be in a catabolic state. This results in the metabolism slowing down due to the loss of muscle tissue.

Having a portion of high-quality protein every few hours throughout the day provides the body with a constant supply of amino acids- the building blocks of the body. This prevents the catabolic state, promotes an anabolic state (tissue building) and therefore keeps the metabolism ?fired-up?.

If only carbohydrate or fat is consumed for a meal, for example a piece of fruit (carbohydrate) for the mid-morning meal, then the body will still enter a catabolic state because it doesn't have the building blocks (amino acids) to re-build body tissues. Protein, as its name suggests, is of primary importance.

7. Reduce your intake of high-density carbohydrates.

Most high-density carbohydrates like bread, pasta, rice and cereals cause a rapid rise in blood glucose. This invokes the release of insulin from the pancreas, which in turn stores the glucose. The body stores glucose in the muscles and liver as glycogen and once these sites are full, the remaining glucose gets stored as body fat. Not only this, but insulin also stops the body from mobilising and utilising fat for fuel (burning fat).

So if you want to maximise fat loss, you need to keep insulin to a minimum and the best way to do this is by reducing your intake of starchy carbohydrates without cutting them out altogether. Cutting them out totally is a philosophy of many low-carb diets on the market. However, these are very hard to sustain long-term and may lead to nutrient deficiencies.

Each day, have a small amount (1-2 serves) of high density carbohydrates (bread, pasta, rice, cereals); a moderate amount (2-3 serves) of medium density carbohydrates (starchy vegetables and fruits); and a large amount (5-6 serves) of low density carbohydrates (fibrous vegetables). [For a complete list of carbohydrates, see pages 136-138 of the book, ?Look good, feel great!]

8. Use Glucose Disposal Agents (GDAs).

GDAs are powerful supplements that can help to stabilize your blood glucose level and reduce sugar cravings. They work by increasing the uptake of nutrients into cells and also by increasing the insulin sensitivity of cell membranes. What this means is that insulin will also be reduced, which makes it easier for your body to access and burn fat as a fuel.

Some examples of GDAs include: chromium, selenium, vanadium, alpha lipoic acid (ALA), corosolic acid, taurine, 4-hydroxyisoleucine (extract from fenugreek) and D-pinitol. BCN's GI Factor is a good example of an effective GDA. It contains chromium, alpha lipoic acid, fenugreek seed extract and gymnema.

9. Do not have a Treat Day.

Since you are expecting an extraordinary result, it is essential that you put in an extraordinary effort. Accordingly, for the next 30 days you must follow the plan exactly as it is outlined without deviating. This means you can't allow yourself to indulge in any ?forbidden foods?. This also means avoiding alcohol for the entire 30-day period. I know this may be hard for some people but let's face it, it is only for 30 days!

In ?Look good, feel great!? we do allow a ?Treat Day? once a week, where you can have any food at all for one or two meals but that principle is useful for long-term maintenance. Since we want to achieve maximum results in minimum time, you will need to be as strict as possible and therefore avoid ?any forbidden foods? for the entire period.

By committing to the plan and disciplining yourself to see it through, you are ensuring that the results will follow. Plus, the disciplines you create to help you achieve your physical goal will have a ?carry-over benefit? to other areas of your life as well.

I wish you the greatest success in achieving outstanding results!