Calvert Fitness Client Spotlight – Olin

Meet Olin Lovely – the client with the best name ever. He’s been a CF Superstar since joining 6 Weeks to Super Dad in August. And today, I want to take some time to celebrate Olin and all of that hard work he’s been putting in.

I think we can all agree that if you go and lose 5 inches off your waist in 6 weeks, there are definitely some things to be learned from someone like that.

So, if you’d like to read Olin’s story, how he managed to find success with Calvert Fitness, and what lessons he might have learned that you can take away, I highly suggest reading on.

Tell us about you in 5 sentences or less. Where you from? Are you a parent? Hobbies? 

I am a married father of two teens and just moved to edmonton. Still trying to find my level in a new city and new job. I play hockey once a week in my spare time.

What led you to team up with Mitch and Calvert Fitness? 

I needed a change.

What dieting experience did you try previous to Calvert Fitness? Was there a reason you stopped? 

I’ve tried everything from vegetarian to paleo. The time commitment and exclusion of certain foods kept me from maintaining it.

It’s clear Calvert Fitness worked for you. Why do you think it worked when other diets may not have? 

I can eat carbs and meats.

What were your eating habits like BEFORE joining Calvert Fitness? 

Being strict to binging.

Now that you’ve joined Calvert Fitness, how have your eating habits changed? 

Less binging.

How much weight did you lose working with Mitch? 

5 lbs

How did your waist measurements change working with Mitch? 

I went down a couple belt notches. (Measured as 13.2 cm or 5 inches lost!)

What were 3 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.) *

I can buy slimmer-fitting dress shirts for work.

If someone is thinking of joining up with Mitch, what would you tell them?

Stay diligent to the plan but don’t worry if you fall off…just get right back on the plan.

PS – When you’re ready, here’s how Mitch can help you:

1) Take the free Man Up Diet Bet Challenge (opens on Facebook Messenger)

2) Apply for the 6 Weeks to Super Dad Challenge

3) Apply for Fit Mom Makeover

This Is How I Lost 12 Pounds Eating A Sal’s Nip Daily

Yep. It’s true. I ate a Salisbury House nip nearly every day for the last 46 days while dropping 12 pounds.

I went from 215.2 to 203 pounds and dropped my bodyfat percentage to under 15%.

Can you really lose 2 pounds a week and still eat your favourite foods?

I want to share a secret with you. Come closer. A little closer. A little closer still.

There’s no one else around. It’s just me and you.

The secret I want to share with you is this: You are being conned.

The weight loss industry cares about making money, first and foremost. So they sell a quick fix in the form of a pill, shake or fad diet.

You might lose a little weight at first (every diet works for a spell), but then you fear it’s only because of the product, not the work you’ve done alongside.  You think you need to buy their product every month in order to keep the weight off.

The vicious cycle continues until you get bored of the same old shakes and fall off the wagon. Rinse and repeat.

Instead, the true secret is in finding a plan that doesn’t feel like a diet at all. If that interests you, read on….

My Origins

I was always the big kid growing up.

I was affably known as “Mitch Tits” in junior high (I think you can make the connection as to why)

The moment I hit rock bottom was in high school gym class when an Omron body fat measurement device told me everything I already knew – I was obese.

Fast forward 14 years and I’ve now coached over 350 to similar transformations of their own.

But that’s not overly important here. You’re here to find out how this latest diet worked–nips and all.

Starvation? Amputation? Green coffee bean extract?

No, thankfully, none of that.

Simple math, really.

According to a review on Examine.com, when it comes to weight loss, the most important factor is a calorie deficit.

“Independent of your diet’s macronutrient ratios, a negative energy balance (consuming fewer calories than your body needs) is responsible for weight loss.”

Case in point: Mark Haub, a professor of nutrition at Kansas State University, proved that calories-in versus calories-out is what matters first when seeking weight loss.

Mark Haub limited himself to 1,800 calories a day, eating Twinkies or another treat every three hours instead of meals, while also consuming a protein shake and some vegetables over the course of the day.

Haub not only lost weight but improved all biomarkers of health along with it. His LDL, considered the bad cholesterol, decreased, while his HDL, or good cholesterol, increased by 30%. And he reduced his triglycerides by 39%.

That said, you know there has to be some balance here. The majority of your diet should comprise whole foods, not just for satiety reasons, but nutrition value as well.

Basically, I cleaned up my diet, but that didn’t mean I survived on nothing but chicken boob and broccoli.

I did it in a flexible way.

Flexible dieting sometimes gets a bad rap because people assume from Instagram it means eating nothing but doughnuts, cake, and brownies.

A pop tart may have the same calorie composition of a sweet potato with coconut oil on top, but clearly the latter is going to be more nutrient-dense, full of micronutrients (vitamins).

Anyway, here’s the nuts and bolts of this.

Let’s say you’re a 200-pound man looking for fat loss.

I’d tell you to aim to get your calories between 1,800-2,200 a day and to hit a minimum of 180 grams of protein each day.

Everything else is secondary to those two targets.

Provided you do this, you’ll get great results. It’s easier than ever to track what you eat. I have a custom app I use with clients to track their nutrition, but you can do the same in MyFitnessPal. Barcode scanners and all, it should take more than 5 minutes per day.

My Coaching Clients Eat Their Favourite Foods Because It HELPS Them Lose Fat.

So, here’s your game plan:

1. Focus On Calories First

You need to be in a calorie deficit to lose fat.

If you’re a naturally chubby person who puts on fat easily, start with bodyweight x 10 in total calories. I.E. 200 lb man would eat 2,000 calories.

Keep in mind this is just a starting point, and you may need to adjust your totals up or down depending on how you respond in the weeks ahead.

2. Protein Minimum

This is always hotly contested by those who believe Netflix documentaries, but the research consistently supports protein intake to preserve muscle and increase satiety on a diet. I.E. Any fitness goal worth pursuing.

The general rule of thumb is 1 gram per pound of your current body weight. The body of research supports lower intakes (.8 gram per pound) but I would recommend against going any lower.

200 lb man = 200 g of protein spread over your daily meals. Much easier than it sounds if you have a game plan and supplement accordingly.

3. Resistance Training

This doesn’t necessarily mean you HAVE to use weights. If you’re a newbie, your body can generate plenty of resistance just fine. Make sure you get a sweat going 3-4 times per week.

If you’re a gym goer, a good starting point is 4 training days a week, using an upper/lower split, which means you’d alternate upper/lower days.

I.E.

  • Monday-Upper
  • Tuesday-Lower
  • Thursday-Upper
  • Friday-Lower

Frequency is the name of the game. That means training each muscle group about 2 times per week (rather than the conventional body part split of once a week).

4. Establish Good Habits

Habits separate those who succeed over the long haul from those who fail.

I upped my step count and commitment to the gym, scheduling in workouts like job appointments.

Habits are the key.

Ever notice that when you start a new endeavour, you’re incredibly motivated?

But when that motivation fizzles… you jump ship, right?

Every blogger starts incredibly motivated.

However, after one or two posts that no one has read, shared, or commented on— the passion fades.

Think those people would quit if their first blog post had a million views and 600 comments?

Same thing happens with your diet.

But, here’s the thing…

5. Stay The Course

Slow and steady wins. If you try to rush the process, you’ll hit a wall.

If you have a lot of weight to lose, you can be a bit more aggressive with your deficit and not sacrifice muscle or run into the “starvation mode” boogeyman to any great degree.

But you’ll be much happier if you aim for slow weight loss – to the tune of about 1% of your bodyweight per week (i.e. 1-2 pounds per week). This might appear slow, but at 200 pounds, you’re looking at 12 pounds in 2 months. Surely you’d take that? It may come off quicker in the early going and that’s cool, but remember this rule of thumb when the going gets tough.

It’s important to track your measurements and the mirror to give yourself several ways to assess progress apart from the scale.

Be patient. Focus on winning each day.  Kick Monday in the ass and then wake up ready to do all you need to do to make Tuesday equally as successful. Ask yourself, “Can I do it today?” The answer is usually yes. Don’t skip 10 steps ahead. Focus on the journey. Change is always an option and often leads to great things! Start your own journey today.

P.S. Whatever you decide I hope this article has shown you why you need to stop following gimmicky weight loss pill companies and crazy diets that are impossible to stick to. Put what I have taught in this article into action and you’ll get the body you want whilst eating the foods you love

With this gameplan, you will finally be able to shed that stubborn belly fat without having to sacrifice your favourite treats – whether that’s a Nip or not.

What To Do Next:

Free Download:

Have a fair bit of fat to lose, especially in the belly? Need a place to start in 30 seconds or less? Grab this easily digestible (pun intended) Cheat Sheet, to simplify your diet without fads, quick fixes or calorie counting, courtesy of coach Mitch.

Mitch Calvert is a transformation coach for men and women like his former self, with worse genetics than Chris Farley. Yes, the chubby dude from Tommy Boy.

PS – When you’re ready, here’s how Mitch can help you:

1) Apply for the 6 Weeks to Super Dad Challenge

2) Apply for Fit Mom Makeover

Calvert Fitness Client Spotlight – Rick

Note from Mitch: Rick was a pleasure to work with. He committed to the plan despite a busy schedule (and summer holidays in the first few weeks). Take it away, Rick…

Tell us about you in 5 sentences or less. Where you from? Are you a parent? Hobbies? 

School principal. Parent to 5, new grandparent. Musician, woodworker, traveller, hockey player and cook.

What led you to team up with Mitch and Calvert Fitness? 

Read a story in the Sou’wester.

What dieting experience did you try previous to Calvert Fitness? Was there a reason you stopped? 

It’s a journey. Have been working on improving my health for several years with varying degrees of success. Work related stress seems to get in the way.

It’s clear Calvert Fitness worked for you. Why do you think it worked when other diets may not have? 

Accountability. Knowledge. Good balance with support and prodding.

What were your eating habits like BEFORE joining Calvert Fitness? 

Moderately okay. Snacking and alcohol after 8 pm was my downfall.

Now that you’ve joined Calvert Fitness, how have your eating habits changed? 

I like the reference to portion size and your hands. Eating a lot more veg and protein.

How much weight did you lose working with Mitch? 

13 lbs so far

How did your waist measurements change working with Mitch? 

Down one belt loop

What were 3 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.) 

T-shirts fit better. Others have noticed loss of weight in my face and neck.

If someone is thinking of joining up with Mitch, what would you tell them?

Do it. It has worked for me!

PS – When you’re ready, here’s how Mitch can help you:

1) Take the free Man Up Diet Bet Challenge (opens on Facebook Messenger)

2) Apply for the 6 Weeks to Super Dad Challenge

3) Apply for Fit Mom Makeover

 

Calvert Fitness Client Spotlight – Matt

Note from Mitch: Matt was all in from Day 1. His results are indicative of those efforts 100%. <golf clap>

Tell us about you in 5 sentences or less. Where you from? Are you a parent? Hobbies? 

From Stonewall, parent of 3 girls, VP to over 420 kids

What led you to team up with Mitch and Calvert Fitness? 

Each year I gained 5lbs after marriage

What dieting experience did you try previous to Calvert Fitness? Was there a reason you stopped? 

No real dieting experience. I’ve tried some things in short bursts, but nothing long term.

It’s clear Calvert Fitness worked for you. Why do you think it worked when other diets may not have? 

Marriage of both diet and exercise and MITCH emailing, texting often. It helped in those moments of low motivation

What were your eating habits like BEFORE joining Calvert Fitness? 

Not good- high carbs, sugary diets

Now that you’ve joined Calvert Fitness, how have your eating habits changed? 

Limited carbs, more protein and very limited sugar – cut out pop, and most sweets

How much weight did you lose working with Mitch? 

So far… 17 pounds in 5 weeks, but I’m not done yet!

How did your waist measurements change working with Mitch? 

I’m down 1.5 inches. I’m down 1 pant size.

What were 3 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.) 

Several compliments, down 1 shirt size, down 1 pant size. Feeling stronger overall.

If someone is thinking of joining up with Mitch, what would you tell them?

DO IT!!!!

PS – When you’re ready, here’s how Mitch can help you:

1) Take the free Man Up Diet Bet Challenge (opens on Facebook Messenger)

2) Apply for the 6 Weeks to Super Dad Challenge

3) Apply for Fit Mom Makeover

 

Calvert Fitness Mansformer Spotlight – Paul

Note from Mitch: Paul was a tough nut to crack. He had inquired about my program a full year prior to joining, and actually had ghosted me the previous time. I was skeptical he’d see it through, but everyone takes their own path to seeking help. Paul was in a position to commit to this program and his results speak for themselves.

Take it away, Paul…

Tell us about you in 5 sentences or less. Where you from? Are you a parent? Hobbies? 

I am from Edmonton originally and now live in Calgary. I am a father of 4 kids. My hobbies are sports and being a dad.

What led you to team up with Mitch and Calvert Fitness? 

I needed someone to help put a plan in action.

What dieting experience did you try previously to Calvert Fitness? Was there a reason you stopped? 

I tried just eating healthy and staying active. I stopped because I couldn’t get over the hump and needed something to give me the extra push.

How much weight did you lose working with Mitch? 

18lbs in 5 weeks. I imagine I will finish the 6 week program at roughly 20 pounds.

How did your waist measurements change working with Mitch? 

My waist is a lot smaller. About 4 inches

What were 3 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.) 

First victory was very rare heartburn and increased energy.

The second victory is my measurements. My waist is smaller, my legs are leaner, the double chin is smaller, the arms are bigger, the man titties went down a cup size and my back fat and love handles are disappearing.

The third and most important victory is my mind. You spend 6 weeks on a challenge and you see tangible results. I realized that I would rather eat leaner and take a strategic approach to eating everyday.

It’s clear Calvert Fitness worked for you. Why do you think it worked when other diets may not have? 

Mitch takes a realistic approach. He allows a little bit of flexibility in eating and exercise and the approach is you eat the elephant one bite at a time and not trying to eat it whole. People want instant results and it doesn’t quite work that way.

What were your eating habits like BEFORE joining Calvert Fitness? 

My eating habits were very poor. I would eat what I want when I want without really knowing what and how much you were putting into your body.

Now that you’ve joined Calvert Fitness, how have your eating habits changed? 

I have become very aware of my eating habits and have become a strategic eater. My portions have changed, and what I eat is leaner and healthier.

If someone is thinking of joining up with Mitch, what would you tell them?

I give Mitch props. He takes a very good approach to getting you moving in the right direction. I will recommend Mitch and his program to anyone.

PS – When you’re ready, here’s how Mitch can help you:

1) Take the free Man Up Diet Bet Challenge (opens on Facebook Messenger)

2) Apply for the 6 Weeks to Super Dad Challenge

3) Apply for Fit Mom Makeover

 

The 4 Ps of the Perfect Diet

For some reason, dieting is seen as this super complicated thing.

It’s probably because every new diet book or program has a hook around a ‘secret’ to sell you.

But all diets at their core boil down to this one thing…

Calorie balance.

You need to eat less than you need to maintain your weight, or you won’t lose weight.

That’s the simplest definition.

Of course, activity levels, muscle composition, genes and about 400 other factors can play into it, but don’t even sweat that stuff to start.

Simply determine how many calories you need to maintain your weight and eat less than that.

Want fairly aggressive fat loss? (2 lbs/week) calculate your calories like so: Bodyweight x 10

But there’s more to the story. When you focus just on calories, you may drop weight, but you won’t always love how you look in the mirror.

Where most go wrong is on the macros side of things…

Macros are short for macronutrients. Macronutrients are proteins, carbohydrates, and fats. Together, these three things make up every single thing that you eat, from meat to veggies to dairy. (Alcohol is on its own as the fourth macro)

A diet low in protein is going to lead to as much muscle lost for energy as fat. It doesn’t tend to throw out just fat and keep muscle… unless you eat lots of protein and weight train.

So, this boils down to something I call the 4Ps of the Perfect Diet

1. Portions are everything.

You can eat anything you want, but not as MUCH as you’ll want (in the moment).

I like calorie tracking for this purpose, but many just don’t want to make this commitment. It can be a bit complicated at first. That’s where portioning by hand size comes in.

A palm or two of lean protein at every meal, a cupped hand or two of carbs, a fist or two of veggies, and a thumb of fats (unless your protein source is high in fat already).

2. Protein

The evidence is strong – Protein reduces your levels of the hunger hormone ghrelin.

It also has a high TEF – or Thermic Effect of Food. Meaning that as much as 20-30% of the calories from protein are “burned off” just to digest the protein, compared to carbs (5-10%) and fat (0-3%).

Plus, it helps you maintain lean body mass as you diet down.

That’s why scale weight is not the only measurement of success.

A high protein intake may help prevent muscle loss when daily calories are reduced for weight loss.

3. Produce

Short and sweet here. You know greens are good for you. But I throw them in wherever I can on a diet for satiety reasons. They fill you up so you’re less likely to over-eat the high calorie stuff.

4. Pump

Cardio is not the best way to lose fat. Let me say that again. Cardio is not the best way to lose fat.

Instead, chase the pump in the gym. Your body soaks up carbs like a sponge when you train this way.

When you are overweight, your insulin levels are sky high, your body is truly hormonally conditioned to store fat.

Resistance training alters your body comp – I can technically eat more than my former obese self because resistance training and the muscle it develops alters your physiology to more efficiently use the food you ingest.

Burn Belly Fat With This 2 Part Strategy

You’ve been told spot reduction is impossible.

You laugh at the ladies (and some men) wearing their ‘waist trimmers’ (don’t stop laughing at them)

And you think to yourself “Just eat clean and train hard.”

Right?

Sure. That’s all I knew for the better part of a decade.

You know these things too… but that doesn’t mean they help you do them consistently.

(Stay with me here… it’ll all make sense very soon).

I lived like a monk in pursuit of the perfect body for years.

I watched everything I put in my mouth and sacrificed a lot.

I would never eat the foods I loved — and never dared miss a meal for fear of losing ‘muscle’

On top of that, I trained excessively as often as I could.

Did it work?

Sure, well, maybe, but I could’ve gotten there an easier way.

Let me explain…

These days, I don’t spend hours in the gym. I’m building a business, have a beautiful family and work with a growing roster of guys across the globe.

I eat fun ‘off limit’ food such as hamburgers and fries, ice cream and guess what?

I found a way to look decent and feel great anyway.

My bloodwork is top shelf, according to my doc.

Plus, I enjoy the process a lot more these days.

The diet isn’t a chore because I always have something to look forward to.

The workouts are of my choosing, not some random roided up bodybuilder.

I THOUGHT I had to eat dry chicken every day.

I THOUGHT I had to do crazy workouts, buy a ton of supplements and wash it down with a fancy shake immediately after.

But I now realize this is unsustainable when you have other priorities in your life.

And all of my clients are in the same boat.

But we know there’s a fine line there. You are on this site for a reason. You are not your average Dad Bod totin’, lethargic couch potato.

If you read the TOT Optimization Bible from my friends at TOT Revolution, you know getting older requires you to find that 2% to improve your manhood, body composition and quality of life. That may mean TOT, shoring up your diet or smart supplementation.

It’s no different in the gym.

As a guy, you’ve probably dealt with stubborn belly fat at one time or another.

The Belly Fat Solution

Now, according to science, you can actually spot target that stubborn stuff – with the right approach to training.

Poor blood flow to certain areas of the body – obliques and lower abs for example – equats to poor fat loss from those areas. Hence the ‘stubborn’ term.

But the right training strategy can shift calorie burning toward localized areas of fat storage. (Stallknecht, 2007)

Blood flow and lipolysis (i.e. fat burning) are generally higher in subcutaneous adipose tissue adjacent to the contracting muscle.

In layman’s terms, if you train your abs the right way at the right time, the belly fat on the outside of the abs will “burn” preferentially when you throw some conditioning work at it.

Essentially, finish your workout going back and forth between an ab exercise and a conditioning exercise.

Pick an ab exercise. Any movement will work. The goal is just to direct blood flow toward that area. For maximum effect, you want the ab set to last 45-60 seconds. Less than that and you won’t be getting as much blood flow to the region, according to an article on T-Nation.

Then jump to a conditioning exercise. Any demanding energy systems activity will work here. Sprints, hill sprints, Prowler pushing, battle ropes, tire flipping, etc.

You want the whole session to be non-stop for 10-15 minutes, supersetting the two exercises with minimal rest.

For some specific finishers, Mortal Kombat style, visit this blog

Plan B

In a more recent study, the researchers tested this hypothesis with a small change – pairing steady state cardio (not HIIT) with circuit-based weight training.

In this study, combining circuit-based resistance training with steady state endurance exercise (i.e. 30 minutes at a steady pace on a bike) resulted in fat mass reduction adjacent to the trained muscle due to enhanced blood flow. In other words, train legs followed by cardio, and your leg bodyfat will reduce preferentially.

One problem: Excessive cardio (or timing cardio and weights concurrently in this fashion) can have an “interference” effect on the muscular adaptations you want to occur after resistance training. If building muscle is your primary focus, exercise caution with this strategy and/or separate weights and cardio by several hours (or even days). This was also in a group of largely untrained women. Would the results be applicable to advanced gym rats? Maybe, maybe not.

Now, let’s be clear. This is only a couple studies as well. Many other studies stand in contrast, showing localized fat loss adjacent to trained muscles do not occur. No study stands on its own, especially those with small sample sizes.

Further still, spot reduction is not something you need to worry about when you have a lot of body fat to lose all over. Focus on the big rocks of nutrition, like a smart diet overall 

FREE Download: Have a fair bit of fat to lose first? Need a place to start in 30 seconds or less? Grab this easily digestible (pun intended) two-page diet cheat sheet to simplify your diet without fads, quick fixes or calorie counting.

The Belly Fat Solution – Part II

There may be a way to dig into those stubborn fat stores even more so, combining the strategy above with this small addition.

As you may have read in the TOT Optimization Bible, nicotine can help your body convert stored fat into energy that is then used by your muscle tissues.

When your body is in a state of low insulin/glucose, using nicotine will help get stored fat out of cells and make it ready to be used as energy, like say, during cardio after weights when you’re carb depleted.

The TOT Optimization Bible advocates for its use, with a disclaimer:

“When you use nicotine in a nasal spray, gum or lozenge, it is much different than using a tobacco product. Tobacco is a known carcinogen, whereas nicotine is not. Nicotine, by itself in its pure form, has shown no adverse health effects. When used in conjunction with a fat loss diet, such as The Metabolic Blowtorch Diet, supplemental nicotine gum has been shown to suppress appetite. If it is combined with caffeine, these actions are enhanced. Lastly, nicotine can also help your body convert stored fat into energy that is used by your muscle tissues.”

 

New Year’s Resolution: Cheat On Your Diet More

After a holiday season full of overindulgence, you are particularly motivated (or guilty) to start a healthy lifestyle.

Regardless of all that enthusiasm, most New Year’s resolutions fall off by mid-February.

The statistics are grim – especially when you include the mental sadness that accompanies a diet comprised of celery sticks and tears.

How can you change your success rate this year? Cheat on your diet more.

Say what?

According to Australian researchers (thanks, guys!) a group taking frequent diet breaks lost ~50% more fat compared to a group dieting continuously for 16 weeks.

The researchers recruited 51 obese men and divided them into two groups.

All were put on a diet geared toward weight loss, providing only 67% of the calories needed to maintain their weight.

The first group was the control group who dieted for 16 consecutive weeks.

The second group undertook a 30-week diet, alternating two weeks of dieting with two weeks of maintenance calories throughout.

The Results

Aside from losing 50% more fat overall, almost all of the extra pounds of weight lost by the diet break group was fat as well.

But the positive results didn’t end there. The researchers continued to monitor both groups for a period of six months after the study’s conclusion.

Both regained some weight, but weight loss in the diet break group was 17.9 pounds greater than the control group overall.

One caveat: The diet break group did take twice as long to accomplish their results (30 weeks compared to 16) but the researchers believed the breaks helped prevent the slowing of one’s metabolism, a common side effect of aggressive diets over the long haul.

Also of equal importance is the fact these diet breaks weren’t a two-week bender filled with Chinese buffets. The men still tracked their calories, with a return to ‘maintenance’ calories 33% higher than on the diet, while still keeping tabs on weight gain. During these diet breaks in the study, there was no loss or gain of body weight. I.E. They didn’t go off the rails.

BONUS: Grab this free Mansformation diet cheat sheet and get a simple and sustainable nutrition plan to help drop those first 5 or so pounds. Warning: You might need to create a new hole in your belt as your waist shrinks.

More Proof Diet Breaks Work…

In another study, scientists from the University of Quebec put 15 gym rats (all men) on a “Super Size Me” diet, comprised of nothing but McDonald’s for two weeks.

Breakfast, lunch and dinner filled with nothing but Egg McMuffins, Big Macs, fries and coke (yes, they even ditched the diet coke!).

Courtesy wikipedia

Sounds like some sort of twisted heaven for the fat kid inside you, right?

Throughout the short study, they also did daily 30-minute high-intensity interval sessions on a treadmill, sprinting full out followed by a recovery time, rinse and repeat.

Surely, despite the cardio, their insides were rotting and the scale ballooned?

Wrong.

They didn’t gain weight.

And their health, according to the researchers, improved aside from a negative drop in HDL cholesterol (considered the ‘good’ cholesterol).

Of course, this study was only two weeks long. Had they continued to eat this way, you’d have to assume things may turn for the worse eventually (Who’s up for the challenge?).

But, the good news is if you’re feeling guilty about a holiday binge or two – don’t sweat it. Just brush it off and get back on plan.

How Can You Apply This?

Unless you have a pressing weight loss goal like an upcoming vacation, wedding or bodybuilding show, you can take the long view and mix in short-term periods of diet breaks like the two above examples and do just fine over the long haul.

However, you could theoretically take less frequent breaks, say every 8 weeks of your diet rather than every 2, and likely get a similar result in less time.

As you know, if your diet is filled with restrictions, as soon as you return to old habits, the weight creeps back on.

One way around that just might be built-in diet breaks, so you have something to look forward to throughout the process.

Mitch Calvert is a transformation coach for men like his former self, with worse genetics than Chris Farley. Yes, the chubby dude from Tommy Boy. Get Mitch’s free Mansformation Cheat Sheet to simplify your diet and start shedding that stubborn belly fat.

Sources

Byrne, NM, et al. “Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study.” International Journal of Obesity, 17, August, 2017.

Christian Duval, Marc-Antoine Rouillier, Rémi Rabasa-Lhoret, and Antony D. Karelis. “High Intensity Exercise: Can It Protect You from A Fast Food Diet?” Nutrients 2017, 9(9).