How To Lose Weight In 4 Easy Steps (From Dad Bod To Six Pack)

How To Lose Weight In 4 Easy Steps (From Dad Bod To Six Pack)
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    In this video, I'm gonna show you how to lose weight in 4 easy steps.
    What's up busy professionals! Carlo Macapinlac here from, and what
    I am about to show you are the 4 key principles that I've learned over the last seven years.
    They're the exact same steps that I teach my students inside my signature coaching program,
    the Lean Body System. So you know it works.
    I've spent the last few years trying to figure out what works and what doesn't.
    I sorted out through all the BS in the world of fitness and there's a lot of them and
    I've found that there are really only four key parts you need to focus on. But for this
    system to work, you need to have all four parts working in unison. Miss out on one and
    the sum isn't as effective. Let's dive in.
    1. Get some sleep
    People often miss the boat on this but if you wanna lose weight, then this is your starting
    point. It's your lowest hanging fruit. This part is so important that even if I give you
    the best diet advice and the best workouts on the planet, but if you don't get this
    part right, you're not gonna lose weight. It's that simple.
    If that's news to you, that's a very good indicator why you're not getting results.
    And also if you eat like an asshole and don't workout. But we'll get to that in a second.
    Here's what you need to know about sleep. Studies show that over a third of American
    adults are not getting enough sleep on a regular basis. Why is that important? Well, according
    to research, lack of sleep has a direct relation to weight gain, and eventually obesity, and
    raises your risk of developing heart disease. That's quite the triple whammy.
    The term "I'll sleep when I'm dead" will have a whole new meaning to you if you
    keep ignoring your sleep. Yet we deprive ourselves of sleep all the time. To put it simply, people
    who don't get enough sleep at night tend to weigh significantly more than those who
    get adequate sleep.
    In fact, lack of sleep is one of the strongest contributors to obesity. In one study, children
    and adults who were sleep-deprived were 89 and 55% more likely to become obese, respectively.
    Here's more. A study that recorded the sleep patterns of 9000 people indicated that those
    who averaged only six hours of sleep per night were 27% more likely to be overweight than
    those who slept seven to nine hours. The participants who averaged five hours of sleep were 73%
    more likely to be overweight.
    Let me repeat that for a second. Five hours of sleep increases your chances of being overweight
    by 73 freaking percent!
    Which means that you could have the best diet, the best meal plan, or the best workouts laid
    out for you, but if you don't get enough sleep, you're simply not gonna see the results
    you're looking for. You're fighting a losing battle all because you're not getting
    enough sleep.
    Here's what you need to do. Captain Obvious here. Get some sleep. Ideally anywhere between
    7-9 hours in a pitch black room every night.
    2. Take a break from eating
    I haven't eaten breakfast since 2012. What? What I mean by that is I don't eat first
    thing in the morning like 99% of the general population. Instead, I eat two big meals:
    one at 1:00 p.m. and another one at 8:00 p.m. I might have a coffee in between those two
    big meals if I feel like it. The rest of the time, I don't worry about what I eat.
    No, I'm not on any sort of revolutionary diet. What I do is a pattern of eating called
    intermittent fasting. It's a way of scheduling your meals so that you get the most out of
    them. Because what you eat is just as important as when you eat.
    Here's a quick explanation of how fat loss ACTUALLY works. And no, it's not just calories
    in vs calories out. That's like one of the biggest nutrition myths of all time.
    You see, all foods stimulate the hormone insulin in some way. Insulin, if you've never heard
    of it before is a very important hormone in your body. It's the hormone that tells people
    to gain weight.
    Here's how I want you to think about the relationship between eating and fasting. When
    you're eating, your insulin level goes up. You're converting the food that you're
    eating into stored energy and it blocks fat burning. You're in fat storage mode.
    When you fast, and you automatically do this when you sleep, your insulin levels go down
    and you're taking out that stored energy. All you have to do is extend that fast by
    skipping breakfast, and even lunch, to get into fat burning mode.
    The problem is, we eat too much and too often. Six small meals a day, anyone? Listen, there
    is NO scientific evidence that eating six meals a day is more beneficial than eating
    twice a day. The only people that benefit from eating that frequently are food companies.
    Think about it.
    There, I just revealed to you the secret to fat loss that most "experts" don't want
    you to know. Now go ahead and get shredded and live your best life. You can stop watching
    this video now. Just kidding. There's more to it than just fasting.
    Intermittent fasting is not the be-all and end-all to fat loss. There's more to it
    than just taking a break from eating. You still need to eat, right? To maximize your
    results, you need to start tracking your macros. Listen, you can't control what you can't
    measure. If you don't track what you eat, your diet is always gonna be a guessing game.
    I use a free app called MyFitnessPal to do this, and it's been a complete game changer
    to my diet.
    Now there's a lot of debate out there whether you should go keto, or paleo, or go carnivore.
    Should you go vegan or vegetarian? Honestly? The best diet is the one that you can stick
    to for the long haul. To me, adherence is more important than anything. Here's a few
    simple guidelines to follow regardless of whatever diet you're following.
    Eat whole, unprocessed, single ingredient foods. We're talking eggs, steak, broccoli,
    cauliflower, fish, chicken, etc. Reduce sugar, artificial sweeteners, and refined
    grains. So no diet coke, don't put splenda in your coffee, try not to eat so much god
    damn bread and pasta. You can't possibly think that eating that shit every day is good
    for you. I'm gonna get a lot of hate on this but don't eat too much fruit. Some
    people think that fruit should get a free pass because it's made out of "natural
    sugar". But guess what? Your body doesn't know the difference between drinking a can
    of coke and eating an apple. Sure, the apple contains fibre but your body still processes
    that sugar the same way. Eat more natural fats. Why? Because it's
    satiating and it's delicious. Things like avocado, nuts, butter, cheese, and even bacon
    should be part of your daily diet. And no, eating fat won't make you fat. If that's
    news to you, then you should watch my other videos.
    Follow the 90/10 rule. Try to be good with your diet 90% of the time and live your best
    life with the other 10%. You gotta live a little, right?
    3. Exercise at high intensity
    I'm gonna give you the one and only concept that you need to understand about physical
    health, in case you're one of those people who thinks you can just live your life and
    not workout.
    If you want to improve your overall health and fitness, there's not a lot of things
    you can do better than to make yourself as physically strong as humanly possible. The
    best way to achieve this is through strength training.
    Now, one of the most common excuses that people have for why they don't work out is that
    they don't have time. I get it. You're busy. The last thing that you want to do after
    a long day at work is go to a crowded gym.
    But what if I told you that you don't need to spend countless hours at the gym to get
    results? Instead of working out longer and doing a million isolation movements and using
    every single exercise machine, I want you to work out smarter by doing intervals of
    high-intensity compound movements alternating with short rests done repeatedly.
    This type of workout is called HIIT, short for high-intensity interval training. A lot
    of evidence shows that HIIT, and other forms of it, is amazingly effective at getting you
    results in as little time as possible. And I always say that if you have time to read
    a book or watch TV while you're working out, then you're doing it wrong.
    Fitness programs like CrossFit, boot camps, and even Barre classes are great at implementing
    HIIT workouts. Joining a group fitness class is also a great way to socialize and meet
    like-minded people. Double win.
    4. Take Action
    I just gave you the blueprint on how to lose weight in 4 easy steps. It really is that
    simple. Weight loss is not this complicated thing that "experts" make it out to be.
    But in order for all of this to work, you have to take action. If you just watch this
    video but don't take action, then it's kind of like going to the gym and having someone
    explain to you what running on a treadmill is like or how to lift weights without actually
    doing it. You know what I mean? Talk is cheap.
    Watching videos and feeling good about yourself simply isn't enough. Nobody has ever achieved
    their goals just by doing research and watching videos.
    The next step is now up to you. It's all about taking action now. You have it in you
    to succeed just like my students! The next question then becomes, how do you get started?
    Well if you're someone who's being struggling with losing weight for years, You know, you've
    tried every diet under the sun, you've cut the fat, you've gone on a calorie deficit
    diet, you workout every day but you just can't seem to lose weight? Or maybe you're feeling
    stuck because you've hit a weight loss plateau and you can't seem to get out of it, you
    feel like life is just passing you by, you're missing out on opportunities, and you realize
    that it's time to get one-on-one professional help? Then feel free to reach out to me. Head
    on over to my website,, read through the page and the success stories,
    and fill out the application form for a free consultation. If I think that we're a good
    fit, then I'll personally reach out to you directly. Now if you enjoyed this video, then
    please give it a thumbs up and share it with your friends. Please subscribe to my channel
    if you haven't already, I post a new video every week. And hey, leave me a comment below
    which one of the four steps I gave you are you gonna get started with? Thanks so much
    for watching and I'll see you in the comments section. Virtual high five!
    "Why Is It So Hard For Me To Lose Weight?" - The REAL Reason Why Not Losing Weight On Calorie Deficit? It's NOT Your Fault - Here's WHY 16 Hour Fasting Benefits - 10 Reasons Why You Should SKIP Breakfast 24 Hour Fasting For Weight Loss (This Might Be The Fastest Way To Lose Weight) Working Out While Water Fasting - Good Or Bad Idea? Eating One Meal a Day Weight Loss Results - Here's What Happened After JUST 7 Days What To Drink During Intermittent Fasting (DO's and DON'Ts while you're fasting) Calories In Calories Out Myth (Why It's All A Big Fat Lie) Intermittent Fasting Weight Loss Results (And How You Can Achieve The Same Thing!) Can You Drink Black Coffee While Fasting? (It Depends! Here's WHY)