First of all, a calorie deficit can be very hard to achieve. For the last 6 months I have tried to stay in the 110-120kg calorie deficit for 3 weeks and ended up dropping to 99kg in just 3 weeks.
This is because I am trying to maintain my muscle and just try to put on weight. And I need to eat less than a kilogram per day to allow for muscle maintenance during the long term.
Another way to lose weight quickly is with short term fasted training. For example, during the first month I usually eat a high protein diet. But in a few days I switched to a very low carbohydrate diet and in 3 weeks I gained 1 kg (2.2lbs)!
I’ve also had to find the right time to switch to fasting to see if I drop the pounds fast. For example, I tried fasting the first week of January and I lost a kilo (2.6lbs) in three weeks – but this was a single day exercise. The next day I switched to a 30 minute fasted run and then the next day I switched to a fasted run plus short fasted recovery jog. This was one week ago, today I am fasting and it has been a week since I last ate. In the first week even a slight fat gain was observed. The next week I did a fasted run on Sunday, Sunday I went to the gym for a 30 min run on my own. And two weeks ago I switched to a fasted 10min run and the next day I have started a fasted run + 15min recovery jog in the evening.
I will be keeping track of my progress and make an ebook in the near future with lots of photos of the workouts that I am doing.
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Al Hartmann | Tribune file photo A U.S. Air Force KC-135 Stratotanker’s stealthy stealth engine is visible on the aircraft’s fu Al Hartmann | Tribune file photo A U.S. Air Force KC-135 Stratotanker’s stealthy stealth engine is visible on the plane’s
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