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Introduction
The Fast Fat Loss Blueprint is a high-performance fast weight loss plan. It's particularly well-suited for stubborn fat stores. It relies on cutting edge nutritional science to ensure that rapid weight/fat loss is accomplished as effectively and safely as possible while preserving lean muscle. After the diet, you can transition to long-term lifestyle systems for weight maintenance or more moderate weight loss.
How Much Weight Can I Lose?
This varies a lot for each individual, but on average across all our clients, it's common to lose around 0.5 pounds per day during the Core Phase (rapid weight loss phase).
However, please keep these things in mind: 1) People in the overweight or obese category tend to lose more than those who weigh less. 2) Weight loss tends to be greater in the first week, then slows somewhat. 3) Overall loss depends on how long you are in the Core Phase, and, for health reasons, how long you are in the Core Phase depends on your BMI and other factors. 4) If you choose to repeat the diet, your long-term progress will occur in a stair-step fashion (Core Phase, Stabilize/Maintain, Core Phase, etc).What is meant by "high performance"?
When you reduce your calorie intake (e.g., go on a diet) below a certain point, your body gets extra calories by breaking down both fat and some lean body tissues like muscle. Losing some lean body mass is basically unavoidable and perfectly normal. But the less lean body mass you lose, the better off you are. Retaining more lean body tissue is better for health, and lean muscle simply looks better than flab.
The science of dieting over the last half century has revealed that there are two main factors to maximizing fat loss while preserving your lean body mass:
1) Adequate protein. This plan calculates the proper amount using a sophisticated formula that takes your current weight, height and activity level into consideration.
2) Resistance exercise. This is optional. It is only needed if you want to lose absolutely no muscle. This is easily accomplished by two short resistance exercise routines each week. As you use your muscles on a regular basis, your body starts sending more of its resources towards maintaining them or building them up, instead of breaking them down. As an added bonus, exercising burns more calories and boosts metabolism and (depending on the person) it can help you stick to the diet.
Supplements also play a key role for general health as well as in achieving the best results. See the Supplements page for instructions.
So the Fast Fat Loss Blueprint takes care of you on multiple levels, making it an extreme fat-burning program that targets your fat and preserves as much of your lean body mass as possible.
Supplies
There are a few things you ought to have on hand before you start the plan.
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A bathroom scale -- it doesn't have to be anything fancy.
A measuring tape for taking your measurements.
A food scale to help measure your protein sources.
Supplements (see Supplements page).
Stevia, if you plan to drink coffee or tea and want an approved sweetener.
A place to record your food journal.
Overview
Let's get into how the fast Fat Loss Blueprint actually works. The plan consists of three phases that you'll go through in order.
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Preloading Phase. This step is optional (read for details).
Core Phase. In this phase you start the low-calorie diet and will start losing all that weight you want to get rid of. The Core Phase lasts anywhere from 10 days to 12 weeks.
Stabilization Phase. When you've reached the end of the Core Phase, or if you've simply decided it's time for a break, you'll take two weeks to add more food back into your diet and ramp up to an eating plan for maintaining your weight.