FITFORGOOD GYM · August 28, 2026
A few ground rules if you want to lose weight fast. These rules are also good habits to follow during your meal preparation, and workout scheduling.
So before we go into the several steps you're going to take lets begin by explaining how fat loss works.
Your body has energy is stored as glycogen in your muscles and in your liver by converting carbohydrates and sugars to glycogen. As long as you have these stores high your body will never touch its reserve fuel which is stored as fat. So the goal here is to allow the body to use the reserve stores fat for fuel so you can lose fat rapidly. If your overweight odds are that you have a fatty liver and you are insulin resistant. The first goal should be to clean up your fatty liver so your liver can function like it should and help your body burn fat.
A lot of times we begin our weight loss journey not starting right. We do not account for fixing a fatty liver and our body's current state of insulin resistance.
The first thing you want to do is allow your body to burn fat for fuel and the fastest way to do that is intermittent fasting. Keep an eating window for 10 hrs the first 2 weeks, 8 hours the next 2 weeks and then 6 hours the 2 weeks after that. So apart from your eating window there is no food or calories entering your body, The first 10 to 12 hours your body insulin levels drop and the next 4 hours your body will utilize fat for fuel. A large portion of fat surrounds your organs and your liver causing you to have a fatty liver which will have fat deposits around it preventing it for functioning properly, When you fast your liver glycogen stores will deplete and it will look for the fat closest to it to metabolize for fuel since there are no calories coming in. When you break your fast, your body is like a sponge and will readily absorb whatever you ingest , so we recommend having a high protein, low carb and low fat meal.
When is the best time to do cardio?
At the end of your fast your body is low on glycogen, especially when you're intermittent fasting and if you exercise at the end of your fasting window your body will use fat for fuel. You want to do steady state cardio where you maintain a heart rate of 120 to 135 for an extended period of time. If you find your muscles burning then reduce your speed or intensity. The steady state cardio is intended to help the mitochondria in cells oxidize fat hence you are moving at a lower intensity so the body stays aerobic and does not move into anaerobic where the muscles start burning. you want to do this at the end of your fast and do it for a minimum of 45 mins.
Having Apple cider vinegar has several health benefits.
Before you Sleep: Allow your body to metabolize blood sugars better.
30 Mins before your steady state cardio.
If you are above 35 yrs of age, the stomach does not secrete the same amount of acids it used to and the PH of our stomach during digestion is more alkaline than it should be. Ingesting apple cider vinegar prior to eating enables the environment to be more acidic so your food is digested better.
We recommend just 2 tablespoons in a glass of water each time you have it.
Start adding or cooking with more turmeric. Tumeric has Circumin which allows the body to metabolize fat. Now here is the important part, when you combine fresh crushed pepper, the piperine in pepper allows your body to absorb 2000% more of the circumin in turmeric.
Consuming less calories has a drawback. You will come to a point where you will not lose any more weight as your metabolism slows down and your body gets used to eating less. You want to make sure you get 1g per point of lean body weight. So if your weight was 100lbs and you were 50%body fat your lean weight is 50lbs and you want to ingest 50g of proteins. Keep your carbs low and make sure you eat healthy fats, like omega-3s, fats from nuts that have very valuable fat soluble vitamins in them.
Incorporate resistance training 3 times per week. Now depending on your fitness history and current level, you will want to do stability and mobility training so that you can expand your range of motion as you do the exercises and hence call upon the entire muscle to be used through the correct range of motion. Resistance training also depletes your muscles of glycogen and your body will look to your fat stores for fuel if you are keeping a low carb diet.
Stop having all processed foods, sugary drinks, desserts, limit fruits... yes fruits! and start consuming 7 cups of green vegetables daily.
Simple sugars enter your bloodstream fast and cause a spike in insulin. Insulin tell your body to store fat and also contributes to your insulin resistance and fatty liver problem. If your going to have a carbohydrate , have vegetables, make sure your carb calories have nutrients and fiber along with it which slows the rate those carbs enter the blood through your intestine. Avoids diet sodas, especially those containing sweeteners like Aspartame which are 5 times sweeter to your body than sugar and hence have a larger insulin spike which will cause a larger amount of fat storage.
Studies have proven those who get adequate sleep have shown a faster fat loss. It also allows your body rest and recuperation and helps keep your stress hormone "Cortisol" low. Cortisol will cause fat, impeding your weight loss.
This is easier said than done. A,lot of us will stress over things than has not happened yet and will never happen yet our body responds to stress by releasing the hormone cortisol which will cause us to put on fat. Try yoga, reading or any activity for 20 mins a day allowinge your mind and body to slow down.
Limit your alcohol to once a week if you are used to it. Alcohol contributes to a fatty liver and disrupts sleep patterns. We normally have a drink and eat. The body cannot absorb alcohol so it breaks it down and it will prioritize alcohol digestion over food. So if you drink alcohol and eat, your body will first break down the alcohol for fuel and then turn to breaking down your ingested food(allowing you to easily go into a calorie surplus for that day). If you are going to drink, stick to dry wines and liquor and avoid sugary cocktails which will spike insulin.
Growth Hormone is the main hormone which causes your body to burn fat. If you're always spiking your Insulin, this inhibits GH from being released. It also limits testerone. GH bearsk into and one of those parts combine with cholesterol to produce Testosterone. GH is released mainly when you sleep. So sleeping right after eating is not the best pattern to keep if you want to grow muscle and burn fat. Eat 5 to 6 hours prior to sleeping.
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