• Home
  • Topics
    • Society
    • Enclavism
    • Economy
    • Lifestyle
    • Announcements
  • Donate
  • Info
    • About
    • Contact
    • Newsletter
    • Recommended Reads
    • Disclaimers and Policies

The Hidden Dominion

An Enclave For Dissidents

Lost 40 Pounds and Down to 12% Bodyfat: How?

September 14, 2018 By Kaisar Leave a Comment

fitness working out caloriesI did it by following these 3 steps:

  • Less calories, stupid. Intermittent fasting helped tremendously with this.
  • HIIT cardio (Short, 20-30mins – no marathon running here). Personally, I like swimming. So I did that. But any kind of cardio will work. I also did weights, but that’s optional unless you have muscle you want to preserve.
  • Decent supplements that actually have scientific backing.

As a man:

Extra weight = Testosterone decreases

There is a direct correlation with excess weight and lower test levels.

Lower test levels means less muscle and less ability to burn fat.

For this reason, weight loss can be a bit of a circular struggle for beginners. That doesn’t mean it’s impossible, however.

Anyone can lose the weight if they put their mind to it. It doesn’t even have to take a long time.

Let’s break down the 3 things I did above into a bit more detail to give you a solid plan of action.

1. Less Calories

It’s simple. If you consume less calories than you expend then you will lose weight.

The problem lies in finding that calorie balance.

Typically people will:

  • Under-report their calorie consumption
  • Cheat too much, too often
  • Not calculate their actual TDEE

The first problem can be fixed by logging calories.

Yes, I know logging calories is terrible and I hate it probably just as much as anyone else. But it’s something that is typically an absolute requirement for someone new to weight loss.

Simply because, most people don’t realize how many calories are in certain foods. One meal can constitute an entire day’s calorie consumption, and depending on the food – you may not even feel full. It’s insane.

So track the cals, at least for the first 6 months until you get a general idea of how much calories are in the foods you generally eat. Then you can habitually “count” them in your head after.

The second problem is the infamous cheat meals.

You can eat 300 calories under your deficit all week long. But if you then turn around and eat a cheat meal on Sunday consisting of 1500 calories – Guess what? You only burned 600 calories that week.

One pound of fat takes 3500 calories. At that rate, it will take you 5.8 weeks to burn one pound of fat.

See the issue there?

Keep the cheat meals moderate, or do a fast for a day to recoup. Those are the main solutions to bridging the sugar desire and the “not being 400 lbs” consequence.

The third and final main problem with calorie consumption is not knowing what your TDEE is in the first place.

You expend a certain number of calories daily, regardless of what you do. This is your basic rate. You need to go under this rate to lose weight.

Let’s use an example.

Say your TDEE is 2000 calories (keep it simple). And you want to lose 1lb a week.

You could do either:

  • Eat 1500 calories and do not exercise (500*7=3500 calories, which is 1lb of fat)
  • Eat 2000 calories and do heavy exercise burning 500 calories, so final consumption is 1500
  • Eat 1700 calories and do moderate exercise burning 200 calories, so final consumption is 1500

All of these will do the same. But the key here is you have to know what your body requires.

A rough and dirty way to find your TDEE is with a calculator. I like this one: TDEE Calculator.

However, those calculators are not 100% accurate. It’s a base.

If you want something much, much more accurate – you have to work for it.

There is a spreadsheet which you can find by clicking here. This spreadsheet will allow you to track your weight, calories, and bodyfat. It’s an adaptive spreadsheet, so over time it will be able to tell you a much more accurate TDEE.

And on top of that, it will adjust based on when you lose weight. This is important since your TDEE will change as you continue to lose weight as well.

The calculator bases you at a sedentary/moderate level, but over time if you keep logging the information it will adjust itself to give accurate results. Give it 3 weeks.

It’s free, so check it out.

Conquering these three problems: under reporting calories, cheating too hard too often, and getting an accurate TDEE should be the #1 first step to any weightloss plan. They are easily the biggest obstacles most people face.

how to lose weight

2. Exercise

fitness and weight lossThis is not “essential” if you’re strictly reducing calories. You can lose weight by just cutting out the calories.

But, food is awesome. So if you’re like me and want donuts, you’re going to need to workout.

And the best method for that is intermittent fasting and HIIT.

Intermittent fasting helps with insulin regulation and portion control. If you only eat 6-8 hours a day, you won’t be tempted with the snacks at midnight.

It’s an easy way to trick yourself into eating less. It’s also great because you’ll realize you have a lot more free time when you’re not constantly thinking about food 24/7. (Although, that takes a few weeks of fasting before the cravings subside.)

HIIT is great for exercise because it’s quick. It is “high intensity interval training” for a reason.

You do heavy exercise, fast, and in intervals. Then, you’re done.

So if you’re constantly busy like I am, it’s a lot easier to do a 20min episode of HIIT than trying to casually jog for two hours.

Another cool thing with HIIT is you don’t need special equipment. You can just run outside, or swim at your gym. It doesn’t really matter what the exercise is, rather the intensity of it.

Plus, it builds endurance. Women like endurance.

A lot of people like to have an interval timer. I don’t personally use one, but I’ve seen plenty of dudes with them. So if you’d like a dedicated watch, that’s probably your best bet.

And realistically it is the only equipment you actually need for HIIT. (And it’s not even really “required”)

The key for losing weight with exercise is to keep it consistent. Start 2-3 days a week and build up to 5 days a week. I do weights/cardio 5 days a week now, and it’s second habit. I keep it under an hour as well, so I can always find the time.

3. Supplementation

This is also optional. Again, you’ll lose weight by just reducing calories.

But, if you have more specific goals or want an “edge”, supplements are the way to go.

I have a comprehensive article on bodybuilding supplements for men, so check that out for an in-depth guide.

But a few important ones to pick out of there for this article:

  1. Creatine –if you’re cutting weight and want to keep muscle, this is essential.
  2. Forskolin – if you’ve cut down a bit already and are targeting just belly fat, this helps. It sure did for my final 2% of bodyfat.
  3. Green tea extract – excellent supplement for overweight/obese men to lose weight.

These are the three I use:

Green Tea Extract men supplementation

forskolin testosteroneOptimum nutrition creatine

Conclusion

Losing weight sucks. I get it.

The main factor in dropping the excess pounds is reducing calorie consumption. When you get that down, just give it time. It’s not an overnight process. It can takes weeks, months, years depending on where you’re currently at.

But it’s possible. I did it. Anyone can do it.

Do the following steps:

  • Make a plan about losing the weight. Create a reasonable timeline based on your TDEE and calorie consumption.
  • Track the calories and exercise as needed to hit your calorie goal.
  • Buy supplementation as needed (optional)
  • Watch as the weight drops week after week

There is a culture of obesity. Fight it, get fit, enjoy life.

The Hidden Dominion - Related Articles

Subscribe
Notify of
guest
*Your email is never shared
guest
*Your email is never shared
0 Comments
Inline Feedbacks
View all comments

Dominion Newsletter

Thank You! You'll be receiving a confirmation email shortly!

Dominion Newsletter

Join hundreds of others in receiving our monthly news and article updates!

Join The Waiting List

Enclavism book

Weekly Top 3

Featured

The Hidden Dominion Manifesto

The Hidden Dominion Manifesto: What We Believe

November 1, 2020 By Kaisar

overview of enclavism

A Brief Overview of Enclavism

November 1, 2020 By Kaisar

Recent

the nation-state as a living organism header image lung cancer

The Nation-State As A Living Organism

July 1, 2022 By Kaisar

covid was low fatality header

“We Didn’t Know Covid Was Low Fatality When We Terrorized You Over It”

June 30, 2022 By Kaisar

The Intelligentsia and The Mob

The Intelligentsia and The Mob Unite To Firebomb Pregnancy Centers

June 29, 2022 By Kaisar

two-tier racial system fed reserve

The Federal Reserve’s Two-Tier Monetary System: Coming Soon

June 28, 2022 By Kaisar

biden cheat sheet

Biden Must Be Instructed On How To Act Normal

June 27, 2022 By Kaisar

roe v wade

Roe V. Wade Rightfully Gets Annihilated

June 25, 2022 By Kaisar

should you vote in rigged elections?

Should You Vote Even Though We Have Rigged Elections?

June 24, 2022 By Kaisar

Social

  • Email
  • RSS
  • xing

Disclaimer

By using this site you agree to the use of cookies.

View our disclaimers and privacy policy for more details.

The Hidden Dominion © 2022

wpDiscuz