#9 - How I Lost 15.6lbs in 13 Weeks w/ Diet, Workouts + 12 Tips for Losing Body Fat
Wise Eats | Recipes for Fitness. Recipes for Life.
Release Date: 05/27/2019
Wise Eats | Recipes for Fitness. Recipes for Life.
Wes Fit HIIT #1 Web Link: Wes Fit HIIT #1 YouTube Link: Welcome to the Wes Fit HIIT Workout Series! This is a full body, high intensity workout that will improve strength, stamina, and cardiovascular endurance. It is very challenging but it’s going to make you feel AMAZING. Equipment needed: Workout mat and 1-2 sets of dumbbells. If you’re looking to build muscle, burn body fat, and transform your body, this is the workout for you! We’re also improving mobility, endurance, stamina, and actively recovering. HIIT workouts like this, in combination with a consistent weight...
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Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we’re dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We’re talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! Plus, a healthy chocolate chip cookie recipe that Santa is sure to love!
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In Episode 35, I’m sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It’s a spiritual enlightenment edition of the Wise Eats Podcast!
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In this episode, we’re talking meditation! As part of my New Years’ resolution for 2020, I meditated for at least 5 minutes every single day for two months. I’ll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals!
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This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times.
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In Episode 32, we’re dishing up my daily routine for optimized health and productivity. I’m going over my full routine that promotes high performance, energy, and mental clarity. These are the exact behaviors I follow every day in order to improve health and achieve goals. While there are some day-to-day fluctuations, many of these habits are constant, non-negotiable aspects of my daily life.
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Episode 31 is a Halloween Spooktacular, with plenty of frights and sights to feast your eyes upon. We’re talking about the COVID-19 impact on Halloween, new costumes in 2020, some Halloween history, and 8 tips for you to enjoy a healthy and safe holiday this year. Happy Halloween!
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In Episode 30, we’re talking about the ingredient lists of many popular Halloween candies and why you probably want to avoid most of them. All with a little help from my good buddy, Beetlejuice!
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In Episode 29, we dish up some quick bites, including my take on the 2020 election, a baby Wise update, the highest and lowest cost per calorie foods we have in our kitchen, some workout talk, fasted lifting, and more!
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In Episode 28, we dish up a brand-new healthy breakfast recipe and do a special edition of quick bites, where I review the MAPS Split workout program and discuss movies, music, diet tips, a special announcement, and more!
info_outlineIn Episode 9, I outline exactly how I lost 15.6lbs over 13 weeks, with some help from my good friend, Matt Foley. We’ll go over my exact diet and workouts, then give 12 tips for losing body fat effectively.
Discussed in this episode:
- Exact steps I used to lose nearly 16lbs over 13 weeks
- 7-Step process for losing body fat
- Calorie intake before, during, and after the cut
- How I felt including performance
- Why TDEE / Total Daily Energy Expenditure is important
- Sample meal plans
- Different exercise programs I’ve used over the years
- Exact workouts performed & weight lifting schedule
- Why I follow Mike Matthews’ Bigger, Leaner, Stronger program
- Why I believe anyone can get fit and in shape
- Fad diets like Atkins, Keto and their role in fat loss
- Meal prepping for fat loss
- Reframing your mind about food
- Why cheat meals are important for your health
- Why I don’t think cardio is necessary for fat loss
- The reason why every human needs to be lifting weights
- Why clean eating does not guarantee results
- Mindful eating and its importance
- Reverse dieting and why its useful after a cut
- Why tracking progress is the key to sustaining fitness
- How to get started with exercise if you’re new to it
- Don’t forget to check out the Chris Farley-inspired blooper reel at the end of the show
Full transcript, show notes, meals, and workouts available at Wise-Eats.com/Episode9
Original article written for this episode can be found at Wise-Eats.com/FatLoss2
Thanks for listening and remember to make wise choices!
Watch Part 1 of the Fat Loss in Podcast Episode 8:
Wise-Eats.com/Episode8
See every meal I ate during this weight cut, including calories and macros:
Wise-Eats.com/MealPlans
See a list of all the workouts performed during this cut here:
Wise-Eats.com/Workouts
See the weight lifting program I currently follow, including videos for each routine:
Wise-Eats.com/Workout
Podcast Webpage: Wise-Eats.com/Podcast
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Recipes mentioned in this episode:
Wise-Eats.com/EnergyBowl
Wise-Eats.com/MuscleMilk
Brands/People mentioned in this episode:
Bigger, Leaner Stronger – Mike Matthews
Movie Clips: Saturday Night Live – Living in a Van Down By the River
Editing Animations Thank You: Darin Roberts Misteredit1 on YouTube
Website Design Thank You: DoeringDesign.com