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13.03.2016
80lb Weight Loss obtained by Water Fasting For Weight Loss, I hope you get pleasure from my Weight Loss Before and After footage.
This post will explain exactly how Briana, a mother of three and reader of my blog, lost 100 pounds. For additional real-world examples and the fundamentals, I suggest reading How to Lose 100 Pounds on The Slow-Carb Diet. If you're meeting me for the first time today, you'd never guess that a little over one year ago, I was 100 pounds heavier and the furthest thing from being proud in a bikini. I had a husband, two kids, a house in the suburbs with a white picket fence, and a great dane. Along the way, Tim wrote and released The 4-Hour Body, and my story was featured on national television and throughout numerous editorials, spreads, and fitness publications -- the biggest of which was an appearance with Tim on the Dr.
Long story short: despite being a personal trainer and all my previous hard work to be a "weight-loss success story," I ended up being one of those Mego-Prego women who really went for it! From the moment I first found out that I was pregnant I decided to use the "eating for two" excuse.
Needless to say, I exploded over nine months, and by the time I actually gave birth to my eight lb. Faced with the depressing reality that the new weight wasn't "baby weight" and was really all me, I made it my mission to swiftly re-apply the SCD principles to shed the post-partum pounds in record time. So many of us are miserable over the current condition of our bodies, we get motivated and inspired by reading stories such as mine, but that's not enough. Before I began, I committed to document the entire process via a weekly pictorial where I would stand raw, real, and exposed in front of a camera wearing nothing but the same tiny black bikini. Beginning the day after I gave birth, I followed every slow-carb principle that is outlined -- except for the cheat day.
Just with the slow-carb diet alone and zero exercise (due to some postpartum recovery issues between week one and week eight), I lost 36 POUNDS. And 12 months after giving birth, I hit my goal and lost 100 pounds (23 pounds of which were pre-pregnancy), and completely transformed my body. Standing in front of the bright lights of a professional photographer week-after-week (often times without seeing much change), especially when you're a personal trainer who is 100 pounds over weight, is humiliating, humbling, and painful.
Khloe Kardashian recently debuted a svelte bikini body on the cover of Life & Style magazine, reportedly after dropping 20 pounds in 20 days.
Khloe's not the only one to have shed off extra pounds -- Hollywood is brimming with a litany of other stars who've worked hard to slim down.
If running a marathon is on your bucket list, we have an 18-week plan designed specifically to help a first-timer train for running 26.2 miles.
Foam roller: Giving yourself a massage every Monday with a foam roller will help prevent overuse injuries that can accompany training for a race. One-mile time trial: At a 400-meter track, after a 10-minute warmup at an easy pace, time yourself for four laps. Hills: This run should be done where there are intervals of hills incorporated in the run and not just a flat distance.
Sprints: Incorporate sprints during runs to improve speed and increase fast-twitch muscle fibers. Slow distance (SD): Run at an easy pace that allows you to run longer distances at a comfortable speed. Prehab stretch and strengthen (PSS): To stay strong and healthy during training, commit to doing this injury-prevention workout once a week. Postrun stretch routine: Hold each stretch for 30 seconds to one minute after a running workout.
Click here for a printer-friendly version of the training plan that requires less colored ink.
When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face. Based around cutting edge research into bodyweight regulation, calorie partitioning and more, The Ultimate Diet 2.0 is a coordinated program of training, nutrition and supplements that will let the most genetically average individual sidestep the problems I mentioned above. Every aspect of the training cycle, what to eat, how to train and what supplements to take are described in detail. Please note: the UD2 is an advanced diet for advanced dieters and is only for those seeking very low levels of body fat. There are only one or two required supplements, although there are some that can be genuinely helpful. I’ve used The Ultimate Diet 2.0 to achieve the best conditioning of my life in national bodybuilding competitions, and on a multitude of clients in bodybuilding, fitness, and sports where functional muscle mass with low body fat is just the advantage they need to beat their competition.
I always love to hear back from my readers; if you'd like to provide some feedback about the book or how well the information in it worked for you, please feel free to use the comments section below.
I’ve been reading your pieces on line way back to the days where you documented your 14 week experience with Bodyopus.
I want to purchase this book and follow the diet, but i need to know if i can do my own 3 day a week sheiko 29 workout and still yield results. UD2 can be used for mass gains while minimizing fat gains but most use it primarily for fat loss while sparing muscle loss.
Mark: You may have issues on the carb-load due to the sheer quantity of carbs required to fully carb supercompensate. Hi Lyle, I’m vegan and basically live on protein powders and veggies (sometimes other carbs).
After trying counletss diets etc, I’m going to give it all last try, following lyles book.
I’ve been working out for over a year to try and regain my pre-natal body, after 2 babies.
Some have managed to work that kind of training (OL’ing, basketball) into the UD2 structure.
First : I have a tight schedule and i did the variation in which tuesday is a low-carb day and i have only friday to carb-load.
Thanks for at least reading this, although you won’t respond, i appreciate very much. Hey Lyle, just a quick question… Just had a first great week (or one day left at least till the 4 days of dread) and really have only question on the whole layout.
I want you to read the book again, pay particular attention to the words and the discussion about partitioning and how you can temporarily trick the body for short periods.


UD2 requires a fairly specific training program and I doubt it would sustain your current activity. Thanks for the quick response… On day 4 of low carbs, first tension work out tomorrow morning and I am definitely looking forward to fruit and shake pre-workout, and carb-up after.
Tried the UD2 for 6 Weeks – just wanted to get from 16% to 12% BF with it – not a big deal right? Hi, I am new to weight training and paying attention to my eating habits (counting carbs, protein, fats as per my trainer rec) for the past month. Option 2: Do some sort of bodyweight style depletion (push ups, chins of some sort, lunges or squats for legs and some corework) on Sunday and finish depletion on Monday in the gym.
He Lyle, Started UD2 earlier this week and im doing the variation as you recommended in the book. Sorry for the long post, just just curios if you think i can i can possibly slowly cut with this approach. Anna: The UD2 is very specific in terms of what kinds of training to be done when and gives sample routines for each of the days in terms of the specific exercises to be done (of course reasonable subsitutions can be made).
After some further reading on your website, I purchased the Stubborn Fat Loss book which seems to be more in keeping with my needs.
1) If I do the AM workout modification, should I be taking in any Protein prior to the depletion workouts? I do exactly as you recommend, and have to peel myself off the floor by the end so I know the intensity is high enough. Hi im going to be honest im looking at both your diet and the burn the fat feed the muscle diet. Comments and DiscussionHave Your Say: Do you agree, disagree, want to discuss or add an opinion on this topic? This is a intro to a water fasting which is able to educate you some assured water fasting success, how one can break a meals dependancy, finest methods to water quick, quickest approach to lose probably the most weight throughout a water quick, and regularly requested water fasting questions. I was a young mom in my early '20s, trying to balance everything and be everything to everyone but neglecting myself. After it, I felt compelled to pursue a career as a certified personal trainer and nutrition specialist. As a newly single-mom, I set out to "4-Hour Workweek" my life, started my own multi-faceted health and wellness company, and spent the last five years helping to transform the bodies and lives of hundreds of women around the world in ways they never thought were possible. By "went for it" I mean -- if my weight gain had been an accurate barometer of my son's birth weight, I should have given birth to a kindergartner! I indulged my cravings, and I packed on the pounds by way of ice-cream, Mexican food, lasagna, and a total break from the adapted SCD nutrition principles I worked so hard to establish in my own life and subsequently teach others. When I felt discouraged, or was having a internal struggle over something I shouldn't eat, I would look at the photos of where indulging got me -- fat. Turkey wrap "roll-ups" with a little hummus and a sliver of bell pepper or cucumber inside is my fave! I am a 31-year-old mother of three, I've lost more than 100 pounds on the Slow-Carb Diet, and I work every day to be a success story.
From child stars like Christina Ricci and LeAnn Rimes to Seth Rogen and Courtney Love, check out our gallery of celebrities who've lost weight -- and kept it off. This program, created for those who have been running for at least one year, will help you build endurance and mileage. It is important to incorporate these types of grade inclines into the running routine to build strength and endurance in the legs while running longer distances. These runs are meant to build endurance of slow-twitch muscle fibers and allow the body to adjust to the repetition and impact of running. The strength-training moves, focusing on the core and glutes, along with the prescribed stretches will help combat the wear and tear of your marathon training. Building on previous cyclical diets such as the original Ultimate Diet by Dan Duchaine and Michael Zumpano, as well as Bodyopus, the UD2 includes a full discussion of the physiological hurdles that dieters must clear to reach their goals of extremely low body fat levels.
A male should be at 12-15% body fat or lower and females at 21-24% body fat or lower prior to considering the UD2. Beyond that, the diet revolves around basic foods that you can get at any supermarket (I assume that bodybuilders and athletes have no problem with protein powder). On the contrary, with The Ultimate Diet 2.0, I was relieved to see not only the preservation of existing lean body mass, but also noticeable upper body gains, while fat loss on my lower body was well underway.
While the schedule and diet plans are strict and precise, variations are offered that allowed me to align the plan with my scheduling challenges and family obligations. I too had success with that diet though a more clinical approach such as you took would have yielded better results I’m sure. I lost some weight, but hit a plateau quickly because while I was eating clean, it was still too many calories. Learned some new things for sure and I must complement you on your writing style that makes the reading fun and easy while also explaining some complex concepts. As you can see I’ve no idea what any of those mean and if it makes any difference at all!
As I really only have one day off a week (Wed), I’ve decided to land the refeed on that day and then work the following day from 7 am till 4 or so. The carb loading day on Friday which calls for roughly 5000 calories more or less negates the deficits on Monday, Tuesday and Wednesday. But I loved reading the book and I love all your articles the way you write keeps me coming back for more, just want to say thanks! I have tried to read some of your articles but was wondering if you could point me toward the ones that are most helpful to a beginner (just been training and watching my macros for about 5 weeks now). I just wanted to let you know how much I love your book as I’m sure comes no surprise. I currently have it set at 3500 calories (holy jesus!) at 700g carbs 131g protein and 40g of carbs. Im not going the full 50% reduction im doing more of the 10% you recommend for maintenance but im doing around 75g carbs not quite the full 100 you recommend. I tried the UD 2.0 in my last fat loss cycle (followed by a 6 week mass cycle) and had people asking me if I was doing roids!
I currently train very hard but sit around 13.5% bodyfat I would like to get down to single digits but hate looking like im wasting away and tend to whimp out of the diet phase when i notice my arms and chest are shrinking.
I can even add another attention-grabbing water fasting subjects because the collection progresses.


I made my family the priority, which was great for them, but I lost myself somewhere along the way. I wanted to empower, educate, and inspire other women to transform their bodies and regain a renewed sense of self -- just as I had. Something that will motivate us to walk away from the bread basket, or in my case -- back away from the sour cream twice-baked potato! Before beginning this program, you should be running three or four times a week for two to three miles on each run. This one-mile time will improve over the course of your training and allow you to gauge your weekly running pace. Variations for powerlifters, endurance athletes and those seeking mass gains are detailed as well. As well trainees must have at least 6 months of consistent training in the weight room under their belt before they even consider the UD2.
While I’ll mention drug options to further optimize the diet, they are by no means required.
Where most people who want to diet to extremely low body fat levels face the challenges of losing muscle and feeling like crap, The Ultimate Diet 2.0 is a set of guidelines for a specific, integrated dieting and training program which will allow you to lose fat safely and effectively, while not only retaining muscle but in many cases BUILD muscle and strength! The workouts and meal plans are varied enough to prevent boredom, while allowing me to partake in normal social events and enjoy most of my favourite foods without feeling deprived. I am vaguely happy with my body already, but I guess I am wondering just what would it take to finally have a six pack, but without becoming a scrawny mess in the process. I used this plan for my last competition and came in lean and tight….and the carb up days are so much fun!
Should I wait to do the powerworkout after work on Thursday (this is what I did week one) or move it to late Wednesday night and try to start my tension workout as early as I can on Tuesday (say 4 or so).
My maintenance calories are around 2600 a day, if I divided out the total calories consumed during a week it would come out to a daily deficit or 150 or so calories. My trainer also recommended carb cycling for 2 weeks to see how that goes…and I was looking for more info on the best foods to eat on my low days (esp since I am vegetarian) to still get my fats and protein but not too many carbs.
I’ve been on the last 10-5 lbs after a rapid 30 lb lost doing just regular diet and training.
During this period it is quite possible to gain and lose weight rapidly, as well as add inches to their heights seemingly overnight. Despite numerous failed attempts to lose weight and get in shape, the scale just kept creeping up. I read it, I applied it day-in and day-out, and within six months I had not only lost the 73 POUNDS I had gained after having my first two kids, but I had completely transformed my body! Aim to run between one and two minutes slower than your time-trial pace on your average run days. You can space your sprint intervals out as you like, but try to complete them all before the run is over. Cardio is optional for men, but generally necessary for women to lose their lower body fat at any decent rate. I went through Wendy’s today and got a stacker with cheese and tossed the bun and a couple side salds.
Also, I’ve been consuming a lot of fish oil (3 tbsp per day), do you see this as beneficial in general or when on UD2? My Thursday eating habits were high GI in the AM and then centered my carbs 2 hrs before, high GI during and ate 30 mins after workout. This is particularly so in many adolescent girls who often experience dramatic changes in weight, bone composition, height, and body fat distribution.Every baby, child, and teenager is different in the way they mature and grow during their teen years. My main motivation was that I was tired of yoyo dieting and I wanted to live a long and healthy life.
If you ran the mile run in eight minutes, then try to keep a nine- to 10-minute mile pace on your next runs.
If you use the fat loss variant, you should be losing a pound or more of fat per week, while gaining some muscle.
Still, you shouldn’t need a ton of cardio with this diet, not nearly as much as you think anyhow. Is it possible to subtract 700 calories from your carb loading day to make my daily average a little lower?
So many ppl have raved about you on the Oxygen forum and I have already learned a lot from reading some of the articles you have posted. At the very least you’ll maintain muscle without loss which can be an improvement for most people.
From birth to the childs first birthday their weight will have tripled.Your pediatrician or family physician is really the best person to consult if you are worried about your childs height to weight ratio as a doctor can use a medical growth chart to keep track of your progress as you mature.
Performance athletes can lean out while maintaining or even increasing performance as well. I started eating clean (meaning no processed food) and cutting calories.What did your workout routines look like? I know this goes against gurus like you (r) advice but I really f####ed up the past three months and lost any progress i had made with BFL or FLR.
Women, of course, will have slightly smaller changes overall for what should be obvious reasons. I also would lift weights a couple of times throughout the week.What was your starting weight? At least I’ll have leaned out with the CKD a whole lot more with an agonizing 2 pound a week FLR or BFL. I did get discouraged throughout the years because I my weight yo-yo’d for so long that I thought it would never come off for good. I am very grateful to say that 2012-2013 has been the 1st year that I have been able to keep all the weight off.
The bottom line is that if you aren’t ready to change you won’t and if you are ready to change you will.The 1st picture was taking in 2004 and I was 21 years old. Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website.



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