2647: Five Easy Steps to Lose 15 Pounds in 60 Days

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1:43Adam Schafer:You just found the most downloaded fitness, health, and entertainment podcast. You found Mind Pump. In today's episode, this is a 60-day challenge. Lose 15 pounds in 60 days, five steps. That's it. Five steps. Do it. Watch what happens. Now, this episode was brought to you by a sponsor, Ketone IQ. These are liquid ketones. You drink them. Instantly, you're in ketosis. What do you notice from that? Sharper mind, better focus, better energy. I slept on this company for a long time. I didn't consider them. Then I found some in the back, started drinking them before podcasting, before doing certain mental work.

2:22Adam Schafer:Way sharper, way sharper. Actually, absolutely love their product. So try it out for yourself. See how you feel. Go to ketone.com. That's K-E-T-O-N-E.com forward slash mind pump. On that link, you can get 30 % off your subscription. Plus you'll get a free gift with your second shipment. We also have a sale on some workout programs this month. MAPS Split and the Anabolic Metabolism bundle of programs. It's all 50 % off. head over to maps fitness products.com and then use the code July 50 for that discount here comes the show how different would you look and feel if you lost 15 pounds of body fat it would be quite dramatic did you know you could do it in 60 days it's true it's going to be hard but there's actually five easy steps five steps do these five steps and the odds are many of you will lose 15 pounds in 60 days we're going to break it down let's go it's simple yep it's true it's true about

3:18Sal Di Stefano:two pounds a week yeah about two pounds a week this is actually um this is not crazy at all no you could do more than that i think you uh i think it's popular to sell people on the idea that they can you could potentially do more than that but this is about what when i would present a client who's who's looking to hire me and they're like all right adam what's you know what's the fastest or the best way like this is the healthiest fastest best way we could go right here it's about two pounds a week yes charge yeah yes there's exceptions to the rule some do a little better and some do a little worse but two pounds a week is a really uh sustainable realistic healthy

3:59Adam Schafer:fat loss right right but now i do want to say this it'll happen if you do every one of these steps consistently if you do these steps half the time well you can cut the time you could double the time it's going to take you to lose 15 pounds if you do it 25 percent of time well now it's going to take you four times as long. So follow these steps as we're saying them, be consistent with them every single day. And you're going to be very happy with the results. Now, some people are going to lose less than 15. Some might even lose a little more. Some of that's determined by your genetics and how much weight you have to lose.

4:29Adam Schafer:Obviously, if you have more weight to lose, then it's going to happen a little faster than if you only have 15 pounds to lose.

4:35Sal Di Stefano:I want to add to this too, that because you're basically saying lose 15 pounds of fat in this time, but you could also simultaneously build five or seven pounds of muscle. So the scale might not reflect it. So yeah, the scale might not reflect it and, or you're going to look even better than somebody who just lost 15 pounds. So in 60 days, uh, following kind of the five steps we're about to go over, you could really radically change your body composition.

5:00Adam Schafer:This is a 60 day challenge. That's what I want you to, uh, to think of this as if you're watching or listening to this. And so the first step, really what we're going to do is we're going to get away from, completely get away from, the kind of foods that have been expertly engineered, scientifically engineered to make you overeat. Okay? This is a big one. This by itself, by the way. I had clients who would lose 15 pounds from simply doing this one step over time. That's how powerful this first one is. And so what the step is, to be specific, is to only eat real food. All right, what's real food?

5:38Adam Schafer:Real food is a whole food. It's got one ingredient. It is not in a box. It is not in a package. Not in a bag. It's not in a bag. It's meat or fruit or vegetable. It's rice. It's potato. Like, that's it. You're not eating anything in a package. You're not eating, you know, anything that's fast, that's considered fast or fast food. It's just real whole foods. And this, for most people, results in a natural reduction in calories of about 500 to 700 calories. On average, about 600 calories. And this is backed by lots and lots of very well-made studies. So all you need to do with step one is do not eat anything that isn't a whole food.

6:23Adam Schafer:Just start there. That's it.

6:25Sal Di Stefano:So notice that you didn't say, what do I season it with? think can i have chicken thighs or chicken breast like i don't over complicate all that yep uh the one thing i will add to this is this this if you're going to be successful uh planning is is key because that's where this gets challenging is eating whole real foods uh unplanned can't do it on a whim on a whim right because you're on a road trip yeah in 60 days you're going to go on the road in 60 days you're going to have a busy day at work in 60 days you know something's going to catch fire that's right so did did you prepare and i find that my clients that had the most success chose one day a week typically that's a saturday or sunday but it could be any day where they're gonna cook a bunch of meat in bulk and a bunch of rice or sweet potatoes like those like keep it simple pick a few meats that you really like pick a few carbs like sweet potatoes yams, white rice, quinoa, something like that, and just cook those in bulk so you have them ready for you.

7:28Adam Schafer:Right. Now, some people may ask, like, is bread considered a whole food? No, I don't want you to eat bread. Yes, I know there's some breads out there that are better than others, but let's just make it simple and black and white. It's one ingredient foods, and that's it. Only eat that. Be very consistent with it. By the way, you'll notice we're not telling you to cut your calories. You'll notice we're not telling you to eat less. You're still going to eat until you're satisfied, but this will result in a natural reduction in calories, which is where you get the weight loss from with this one step.

8:00Adam Schafer:Now there is a second part to this. This is part two, which is to eat your target body weight in grams of protein. Okay. So if you want to weigh 150 pounds, if that's 15 pounds away from where you're at now or whatever your target is, then that's what you're gonna eat in grams of protein. That means if you eat three meals, each meal should be 50 grams of protein. If your target body weight is 200 pounds, then that means you need to eat more grams of protein per meal. But eat your target body weight and protein. Don't miss this, not for a single day, and eat it first in the meal. So when you're looking at your plate with your whole foods and you got your chicken, you got your rice, you got your broccoli eat the 50 grams or whatever amount of protein first then move on for the rest plate and eat until you're satisfied and watch what happens to your body this part is huge

8:54Sal Di Stefano:especially for the people that are looking for the greatest body composition change in 60 days muscle gain fat loss because even if you just follow the other steps that we're going to give and you were inconsistent with the protein you could lose the body fat you can lose the weight but what we hope happens in this time is not only do you lose that amount of body fat but you also build some muscle in the way which will will show the greatest change right which will change your body the most it'll give you the greatest body composition change and in order to do that this part becomes extremely crucial if you're consistent with this uh and you follow the other steps with the lifting weights and so that you are going to see your body radically change if you're inconsistent with this, you still can lose that fat in that time.

9:39Sal Di Stefano:So you could drop some body fat still in that 60 days following the other steps, but you'll miss out on the muscle being built in that time. Yeah.

9:46Adam Schafer:So figure out for yourself what each meal, depending on how many meals you eat, the more protein you need, I do suggest that you eat more meals. So to hit 200 grams of protein, you're probably going to want to eat at least four meals, right? It gets very difficult to eat that much protein in just three meals. It's very difficult to eat that much protein in two meals, probably impossible with one meal. It won't feel very good. So figure out how many meals you're going to eat and then weigh out some meat or protein to see what it looks like. So, you know, so, okay, this is 10 ounces of chicken or 10 ounces of steak or ground beef or whatever.

10:27Adam Schafer:This is what it looks like. Figure this out and plan ahead of time. Otherwise you're going to, this is going to, you're going to screw this up because a lot of people assume that they're eating high protein and they often aren't, you know, like, like I said, if you, if you want to weigh, even if you want to weigh 120 pounds, let's say this is your body, your, your goal body weight. You're a, you're a small female, 120 pounds, small female. Okay. That's 30 grams of protein. No, sorry. That's 40 grams of protein for breakfast, lunch, and dinner. Almost nobody does that for breakfast. I'll tell you that much right now.

10:58Adam Schafer:Typically you'll, I'll talk to people like this and they'll say, yeah, yeah, my goal is 120 grams or my goal is to eat high protein, I'll say. All right, well, what do you eat for breakfast? Oh, breakfast is high protein. Well, what is it? Oh, I have three scrambled eggs. Congratulations, you're halfway. Maybe some bacon. Yeah, that's 18 grams of protein. That's it. So start your day off high protein, figure out what that looks like and eat it first. If you miss, if you don't finish your plate, the rest of the plate's fine. The protein is the most important part and the fats come along with it.

11:28Adam Schafer:Typically the meats have the fats naturally. So eat that first, go and plan it out. It's very difficult to find whole natural food on the go. It's almost impossible to find whole natural protein on the go. Like good luck finding 50 grams of protein that's not a protein bar or a shake or, I don't know, a bunch of beef jerky. Like that's really, that's about it. Yeah, you're not going to feel good eating all that. So plan it out, eat it first, divide it up between your meals. More meals tends to make it easier for people because you'll find, especially if you're eating upwards of 40 grams of protein in a meal, that you'll start to get full.

12:08Adam Schafer:It's going to sit there like a brick. Yeah. You need to spread it out. And you'll get full pretty quickly. Next up, and this is the final step for diet, is every meal, without exception, for the next 60 days, every single meal must be eaten while you're sitting down with the food in front of you with no distractions. no phone no tv nothing it's just you and your food this uh the data shows by itself causes a natural reduction in calories by to the tune of about 10 to 15 okay so if you naturally eat 2 ,000 calories a day and all you did and you changed nothing else all you did was you just ate uh just focused and wear and no distractions versus maybe how you always eat which is on your phone or watching tv you'll eat 200 less calories a day with a 2 000 calorie that's so simple and if you wanted to go a little bit extra with that you would not be reliant to on washing it down with something yeah so you just ensure that you're going to have more uh chewing involved which is going to help your digestion but yeah that's a it's an easy way to really kind of reduce it but

13:15Sal Di Stefano:yeah and by go ahead simple advice difficult to apply yeah this is like one of those ones that i

13:22Adam Schafer:Oh, I think it would be very revealing to people.

13:23Sal Di Stefano:Yes. You become really aware of how often you eat distracted when you do something. Nowadays, always. Because it seems so simple. It's like, oh, that's no big deal. Everybody's on the go. I'll just eat. That's not a problem. I'll just make sure I put my phone away or whatever like that. I don't do it. And then you realize, oh, shit, I didn't realize how much I was eating distracted. And that mindfulness, that awareness, I think, does wonders. This is why this is a step and why it actually results in so much fat loss because a lot of people will end up eating significantly less just by paying attention.

13:56Adam Schafer:Yeah, you don't perceive your body's satiety signals nearly as quickly when you're distracted. When you're distracted and disassociated from your body's signals, because that's what's happening. It's lag time, yeah. Yeah, when you're on your phone, first off, and I'm not even going to get into what you're looking at on your phone, which I'll get into in just a second. But when you're looking at your phone while you're eating, you are disassociated from your body's signals. Okay? So you're not necessarily feeling those signals of satiety. And there's a lag, like you said, Justin, to the tune of, like I said, 10 % to 15 % more calories.

14:36Adam Schafer:Now, I'm not even adding stressful content that's on your phone. You're on your phone looking at political posts or news or whatever. or even if you're super entertained, but definitely the stressful stuff, naturally what tends to happen is we tend to eat more and we tend to eat faster. Faster eating results in more calories. Distracted eating results in more calories. And again, I think this is gonna be very revealing. I think what's gonna happen, and I'll just give away some of the secrets to this. You're going to develop a better relationship with food from this one step right here. There's a lot of stuff you don't realize if you've never done this consistently that you will realize doing it consistently.

15:15Adam Schafer:You'll start to notice things about yourself like, huh, I think I eat too fast. And whoa, I feel much more calm. Like this is interesting. And this is harder than I thought. Like this is boring. This is boring to eat without being on my phone. That's interesting. That's very revealing. I mean, even just prioritizing like family dinners again, like, you know, this is a part of that is like having that opportunity to learn more about, you know, what's going on in your kids' lives, your wife's lives, everybody else, not being distracted and also, you know, really slowing down and appreciating it.

15:48Adam Schafer:Yeah, totally. All right. Next step. Now we're getting to the exercise portion. You want to do strength training two to three days a week, full body. Okay. Full body routine. This is going to be the most effective strength training, general generic or general strength training routine for the vast majority of people watching this. You're looking at one exercise per body part stick to compound lift so a workout would look something like barbell squats bench press rows overhead press maybe a couple arm exercises some core and then yeah and then you're done and you want to do that about two or three days a week start with the big body parts finish with the small body parts uh train at a moderate to high intensity and that's it and Doing this routine, by the way, in combination with the high protein, don't be surprised if you lose weight on the scale while simultaneously getting stronger, which is really, really cool.

16:44Adam Schafer:You'll actually find yourself on a weekly basis getting stronger. In fact, I would be surprised if most people didn't notice at the end of 60 days they were stronger than they were at the beginning.

16:53Sal Di Stefano:The biggest mistake that people will make right here are the ones that are highly motivated and think that the more they do, the more they apply, the more results they'll get.

17:02Adam Schafer:That's not true.

17:02Sal Di Stefano:And so if you're following all the steps, follow the two to three days full body. Don't stay an extra hour of hammering your muscles. Don't try and go in seven days a week of lifting. This is what happens when you have somebody who is trying to move the needle as fast as they can in a short period of time. They think that the more effort, the more work they put in the gym, the more results they'll get. You'll actually get more results doing it two to three times a week, full body routine, following all the rest of the steps, even though you'll feel tempted to want to do more. And if you want to do more, walk.

17:38Sal Di Stefano:So I always tell clients that we're motivated. You can move more. Yeah. I'm not telling you to go out of your way to be sedentary. I'm saying you already did your three days of lifting this week. Go do some mobility. Go do some walking. Go do some mindfulness. this. Go do some things that are active, that are healthy, and that are good for you, but you don't need to go hit the weights more than that, especially right now.

18:00Adam Schafer:Yeah, and again, don't be surprised if you feel stronger significantly at the end of the 60 days by following this particular strength training routine in combination with high protein. Ideally, you'd have a day off or two in between each workout as well. You shouldn't feel super sore after your workout, so if you do this, and you're like, I'm not sore. That's a good thing. If you are super sore, the intensity was a little high. Rep count, not a huge deal. Anywhere between five to 15 reps is fine. So I don't care at this point with the 60 day challenge. Pick your weight, keep it at a relatively high intensity.

18:36Adam Schafer:I'm not asking you to train to failure, but the last rep should feel like a challenge of each of the exercise and have good technique with your lifts. And that's all we're going to prescribe here for a structured workout. Now, you may be wondering, cardio, activity, what do I do? That's the last step. Here's what you're going to do. After every single meal, I don't care if you have two meals or four meals or five meals, do a 10-minute walk, okay? This is going to result in an additional, for most people, roughly 30 minutes of extra activity. Now, here's why you do it after your meals versus doing it all at once, right?

19:15Adam Schafer:What's the difference between doing 30 minutes by itself and doing 10 minutes after breakfast, lunch, and dinner. Well, the data shows that you actually trend towards more fat loss when it's broken up and done postprandial or after you eat. But we definitely have data, okay, that's clear that shows this has much more of a powerful insulin sensitizing effect on the body. After you exercise, excuse me, after you eat, when you go for a walk, what you're doing is you're contracting, relaxing your muscles. Think of them as sponges that you're moving and causing to suck up the glucose that you just got from the meal that you ate, that's in your blood, that's circulating, now is more likely to go into your muscles and less likely to be stored, let's say, as potential body fat.

20:02Adam Schafer:But also, insulin sensitivity is great for overall health. Staying insulin sensitive leads to a body that has more muscle, better performance, and less body fat, okay? So 10 minutes after meals three times a day is more effective overall than 30 minutes done separately. The second reason why I like this is when I have people do this after meals, if they miss one or two, they at least get one or two. When I tell people 30 minutes a day, if they miss it, they miss it. They tend to screw it up. This also doesn't require to change into workout clothes. It's walking. I don't need to go to the gym. I could do it anywhere.

20:43Adam Schafer:If you're at work, this is a great opportunity to walk with a coworker, have a meeting, take some voice notes, listen to an audio book, whatever. So there's lots of ways to stack on top of this to make it super productive. But walking after meals, I remember speaking with Dr. Seeds a while ago about this. And he said, you know what, Sal? He goes, if everybody just did this one thing, walked after meals, he's like, we would solve a significant percentage of the pre-diabetes. It's just one long tube, man. We need to get it all working its way through. And this helps with that whole entire process.

21:21And then it goes into when you sleep as well. You get better quality sleep because you're not stuck digesting and still having that extra energy to account for at night.