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How to Lose Weight Faster in 5 Simple Steps

How to Lose Weight Faster in 5 Simple Steps

If you want to know how to lose weight fast without having to starve yourself or give up all the foods that you like to eat, then you want to read this article.


Losing weight fast is really easy.

Eat as little food and do as much cardio as you can for the next month or two, and you’ll lose weight fast. I promise.

You might be disappointed in the end, though, even if you can suffer through it.


Because while the scale will proclaim a victory, the mirror will disagree. You may not look as fat as before, but you’re going to look more skinny fat, and that’s not the goal.

You see, the standard “starve yourself skinny” approach to dieting burns fat, but it also burns muscle, and that’s no good for your body composition.

That’s why your goal shouldn’t be to “lose weight,” but to “lose fat, and not muscle.”

And that’s what you’re going to learn about in this article. You’re going to learn how to lose weight fast, but also how to do it in a way that preserves your muscle (and sanity).

It’s pretty easy, too. There are just five steps:

  1. Use an aggressive (but not reckless) calorie deficit.
  2. Eat a high-protein diet.
  3. Do a lot of heavy compound weightlifting.
  4. Use high-intensity interval training to burn fat faster.
  5. Take fat loss supplements that actually work.

Let’s go over each.

1. Use an aggressive (but not reckless) calorie deficit.

Studies show that the only way to lose a significant amount of fat is to eat fewer calories (less energy) than you burn.

You see, the reason you’re carrying excess body fat is, over time, you consistently ate more calories than you burned. And the only way to get rid of that excess fat is to do the opposite: eat less than you burn.

When you do this, you’re in a “calorie deficit” because, well, your energy intake is falling short of your body’s needs. It must get that additional energy from somewhere, though, and its go-to is fat stores.

Now, the larger the calorie deficit, the faster the weight loss, but if you make it too large (by eating too little), you’re going to run into various problems related to “starvation dieting.” 

We want to avoid that, but we also want to push the envelope as much as we can. That is, we want to be aggressive in our fat loss efforts, but not reckless.

And that’s why I recommend that you set your calorie deficit at 20 to 25% (eat 20 to 25% less calories than you burn every day).

Research shows that this will allow you to lose fat rapidly without losing muscle.

If you follow the rest of the steps in this article, you also shouldn’t run into much in the way of hunger or cravings, either.

Sure, you might feel twinges now and then, but nothing like what most people associate with “dieting.”

Want to learn more about how to calculate how many calories you should eat? Check out this article.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

2. Eat a high-protein diet.

When we’re talking body composition, protein is by far the most important macronutrient.

Studies show that eating adequate protein helps you…

The bottom line is high-protein dieting beats low-protein in every way, really, and especially when you’re cutting.

So, what’s the right amount of protein then?

Well, when you’re looking to lose fat, then you should eat about 1 to 1.2 grams per pound of body weight per day.

And if you’re very overweight (25%+ body fat in men and 30%+ in women), then this can be reduced to around 1 gram of protein per pound of lean body mass per day.

Want to know more about how much protein you should eat? Check out this article.

3. Do a lot of heavy compound weightlifting.

how to lose weight fast with exercise

There are many ways to train your muscles, and when the goal is gaining size and strength as quickly as possible, nothing beats heavy compound weightlifting.

It’s better than workout machines, “pump” classes, bodyweight exercises, Yoga, Pilates, and everything else you can do to develop your muscles.

What do I mean by “heavy compound” lifting, though?

Well, by “compound,” I mean focusing on compound exercises, which are those that target multiple large muscle groups, such as the squat, bench press, military press, and deadlift.

And by “heavy,” I mean lifting weights that are above 75% of your one-rep max (weights that you can do 12 reps or less with before failing).

The main reason heavy compound weightlifting is so effective is it’s the best way to overload your muscles, which is the primary trigger for muscle growth.

By lifting heavy weights (and progressing to heavier and heavier weights as you get stronger), you create tremendous amounts of tension in your muscles, and this tells them to grow.

I think you can figure out how this benefits you when you’re restricting your calories for fat loss.

In short, it allows you to minimize muscle loss while dieting, or, depending on your circumstances, even gain muscle while you’re losing fat.

Want to know how to build an effective weightlifting routine? Check out this article.

4. Use high-intensity interval training to burn fat faster.

High-intensity interval training (HIIT) is a type of cardio that involves short, maximum effort sprints, followed by short periods of recovery.

I’m a big fan of HIIT for several reasons, but the main one is it allows you to lose more fat in less time than traditional slow steady-state cardio.

In fact, research shows that you can burn as much fat in 25 minutes of HIIT as 60 minutes of incline treadmill walking.

Another major benefit of HIIT is that it helps preserve muscle better than low-intensity cardio, mainly because you don’t have to do nearly as much to keep the needle moving.

To be specific, just 2 to 4 HIIT workouts per week, with each lasting just 20 to 25 minutes, is all you need to significantly boost your fat loss.

Yup, you really can lose weight fast doing no more than an hour or so of cardio per week!

Want to learn more about high-intensity interval training? Check out this article.

5. Take fat loss supplements that actually work.

I saved this for last because it’s the least important.

Unfortunately, no amount of weight loss pills and powders are going to give you the body you want.

In fact,  most fat loss supplements are completely worthless.

But, here’s the good news:

If you know how to drive fat loss with proper eating and exercise, like we’ve just covered in this article, then certain supplements can help speed up the process.

Based on my personal experience training for over 10 years, and working with thousands of people, I’m comfortable saying that a proper weight loss supplementation routine can increase fat loss by about 30 to 50%.

In other words, if you can lose 1 pound of fat per week through training and diet (which you can), you can lose 1.3 to 1.5 pounds of fat per week by adding the right supplements.

And here’s those supplements:

3 to 6 mg of caffeine per kilogram of body weight per day

Caffeine raises the number of calories you burn and also increases strength, muscle endurance, and anaerobic performance.

I get my caffeine from my pre-workout supplement PULSE, which contains several other natural ingredients proven to boost workout performance.

lose weight fast supplement

0.1 to 0.2 milligrams of yohimbine per kilogram of bodyweight before training.

Yohimbine is a natural substance that increases fat loss, and is particularly helpful with losing “stubborn” fat in the belly, hip, and thigh regions.

There’s a catch, though–studies show that yohimbine only works when insulin levels are lowest. And that means it can only help you lose fat faster if you train in a fasted state (which you can learn more about here).

The easiest way to make this work is to do your workouts first thing in the morning, after you wake up. That way your body has had the entire night to finish processing your last meal, which means your insulin levels are guaranteed to be at a baseline level.

Fasted training has other benefits, too.

Namely, it increases the amount of fat that you burn while working out and increases blood flow to “stubborn” fat regions like the stomach.

In terms of a specific yohimbine supplement to take, I recommend you check out my pre-workout fat burner FORGE.

Every serving contains clinically effective doses of yohimbine, HMB, and CDP-choline, which help you burn stubborn fat faster, preserve your muscle, and have better workouts.

best way to lose weight from stomach

1 to 2 servings of my fat burner PHOENIX per day.

PHOENIX is a fat burner that I developed that contains seven natural compounds proven help you lose fat faster, including synephrine, green tea extract, and forskolin.

The bottom line is if you want to lose fat faster without taking a bunch of stimulants or harsh chemicals, then you want to try PHOENIX.

lose weight fast pills

The Bottom Line on Losing Weight Fast

Some people think that losing weight fast is a fool’s errand.

That you simply can’t do it without feeling miserable and burning away significant amounts of muscle.

They’re wrong.

You can drop anywhere from 0.5 to 2 pounds of fat per week (the leaner you are, the slower your fat loss will be) without even a hiccup.

All you have to do is follow the simple steps in this article.

What’s your take on losing weight fast? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

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Thinner Leaner Stronger

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • I agree with each of these tips, but I find I got to a point where my calorie deficit just got too difficult to meet as my weight dropped (1350 calories was the dealbreaker!).

    Focusing more on heavy weightlifting to be able to eat a bit more and finding it is already making a difference in my body and it’s much easier to meet my calorie targets now.

  • Cher

    Spinal stenosis makes and type II diabetes (controlled by diet only) has limited my cardio. Suggestions? My trainer is on leave. I know what I can’t do and what I can do without pain. Your shredded chef book looks good, but I am tired of diet books that use things I have never heard of and have no clue where to buy. Acid reflux means not eating many spices and acid items.

    • canal or foraminal stenosis?

    • Hey there,

      Are you able to walk? As simple as it is, enough walking can make for great cardio. I talk about this here:


      Regarding the cookbook, I was very careful to stick to simple but tasty recipes that don’t require too much in the way of ingredients and cooking skill. I think you’ll be pleasantly surprised. 🙂

  • amirhossein

    Dear mike
    I have read both of your books,the purple volume and the yellow volume,and I should say both were fantastic books.but by reading them,I came up with several questions that I will be glad if you answer them.
    In your books you mentioned that the key to losing weight or growing muscles is calories,and you also believe in the first rule of thermodynamics,whereas in recent years,the theory of hormones has been popular and people like gary taubes,dr hyman and several other persons belive that the first rule of thermodynamics does not work for human body,because several elements like breathing and body system are negelected in thermodynamics.moreover you mentioned that calories are everything.what is your opinion about this paradox?Are people like gary taubes dr hyman and… wrong about it?or is the science of body buliding thoroughly different from these issues?
    My last queStion is that do you agree with ketogenic diet for athletes,such as body buildings worker?

    Amirhossein rahmanpour

    • Thank you!

      It’s true that there are other mechanisms in play but there’s no questioning the fact that energy in vs. energy out dictates body weight. This is even true in people with severe metabolic issues.

    • Wa Phui

      Some of my friends can lose weight just in three weeks by simple use some technique that you cannot find through online.

  • Daniel White

    The truth is it’s harder for women to burn off belly fat as you get older, in fact…

    It can become nearly impossible once you reach 40 and into your 50’s, after all…

    Your hormones are always out of whack…

    The popular workout infomercials you see on TV are mainly for men and all the high-impact jumping and burpees kill your joints and

    leave you suffering in pain while feeling sore for days…

    And who wants to take a crazy CrossFit class and workout in their germ-infested gyms that leave you feeling big and bulky, instead

    of lean, toned and fit…

    Speaking of toned and fit…

    My friend Danette stumbled upon a belly slimming trick after she had her THIRD baby and wasn’t feeling the greatest about her body, and…

    You can use this simple belly slimming secret to melt away up to 10 pounds in 10 days for FREE…

    I know it sounds too good to be true, but this worked so well for Danette after struggling with her post-pregnancy weight that she

    decided to put EVERYTHING on a DVD and send it to you for free…

    Contact me if you need any more information: [email protected]

  • If you want to lose weight fast then visit this site here: HootWeight. info

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