The Rapid Fat Loss handbook provides a scientific approach to rapid weight and fat loss. It is designed to provide optimal nutrient intake in the fewest calories possible. This generates fat losses of lbs It can be used to get into shape rapidly for special occasions, to kick-start a more moderate diet, or by those individuals usually athletes who want to take fat off fast so that they can return to normal training sooner. The book also shows how to move into a more moderate fat loss diet or maintenance when the diet is over. My goal was to create a scientifically based diet to allow rapid fat loss safely and effectively.
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The Rapid Fat Loss handbook provides a scientific approach to rapid weight and fat loss. It is designed to provide optimal nutrient intake in the fewest calories possible.
This generates fat losses of lbs It can be used to get into shape rapidly for special occasions, to kick-start a more moderate diet, or by those individuals usually athletes who want to take fat off fast so that they can return to normal training sooner.
The book also shows how to move into a more moderate fat loss diet or maintenance when the diet is over. My goal was to create a scientifically based diet to allow rapid fat loss safely and effectively. I had several goals in developing the program. The first was to create a diet that would provide the fewest calories possible. At the same time, it needed to provide all of the essential nutrients so that health would not be compromised.
Finally, I wanted it based around whole foods to reteach good eating habits. After describing the goals of the program, the book lays out the diet in a step-by-step fashion.
This will calculate your diet and provide food recommendations. Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market.
To incorporate flexible eating principles, the diet can include free meals, refeeds and full diet breaks. These help with both adherence and to adaptations that occur to slow fat loss. These topics are discussed in more detail in my Guide to Flexible Dieting. Importantly, the book provides guidelines for moving back to maintenance so that weight and fat will not be regained. I also describe how to use the Rapid Fat Loss approach to move into a more moderate, longer-term diet. Exercise is an important aspect of any properly set up fat loss diet.
But most readers are surprised by how little is needed. Or by the fact that too much can be detrimental to their results. In fact, very overweight individuals may need no. The book provides specific training guidelines to ensure the best results with the smallest time investment. Both beginners and more advanced trainees will find guidelines for aerobic and weight training. Sample workouts are also provided. Since not everybody can or wants to join a gym, I developed a basic home-exercise routine requiring no or minimal equipment.
This is included with every purchase. The diet did not disappoint, in just 10 days I lost 7. I am well aware of the nutritional needs of humans, and nearly every theory of dieting ever advanced.
In addition, and more importantly, after just one month on the diet, markers of health…blood pressure, resting heart rate, cholesterol, triglycerides, among others…all went from really REALLY horrid to just about perfect. Truly amazing. I synopsized the diet for him so it was easy-to-read, is all. March 30th he won the gold medal in his weight class. He weighed in 1 below weight, he looked and felt great and fought like a freak.
Attached is a photo when he won the finals. Very tough match. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. I have gone from to in 74 days. Your no nonsense plan is extremely easy to follow and the best part is……. Thank you for this fantastic information that WILL help me achieve the body of my dreams. There are plenty of so-called crash diets, but only one diet rooted in science and physiology allows you to do so safely without losing precious muscle mass and slowing down your metabolism — the Protein Sparing Modified Fast PSMF.
In The Rapid Fat Loss Handbook , Lyle McDonald has distilled this method with decades of research behind it into practical guidelines, with easy-to-understand categories depending on your starting point in bodyfat, weight and fitness level. You will learn how to set up the diet, implement free meals and refeeds to not only maintain metabolism but also make the diet easier to follow. Follow the guidelines in this book, where Lyle even provides you with free online resources on how to set up meal plans and an exercise program, and you will lose a lot of fat in a very short time while preserving muscle mass and strength.
Borge aka Blade — Norway MyoRevolution. Thank you so much for writing your book. Like many others I took things to the extreme and could not maintain. I completed banned all carbs, even some good ones. Thanks to your advice I have successfully lost 22 pounds in 2 weeks. My water retention, high blood pressure is down and my glucose is in balance.
The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I feel this is a lifestyle I can enjoy permanently. I just want to say thanks for developing this diet, and staying active with it with the blog and following the forums. Most diet author types might write the book, but then there is no more contact.
You, on the other hand, are available and helpful. Traci St. Claire — March 22, I followed the protocol set forth in the Rapid Fat Loss Handbook in my 40s and got down to a size 2 from a size 8.
I seriously had the body of a 20 something year old young woman! I highly recommend this book to anyone that wants to really lower their body fat percentage! Kurt — October 7, It is now and I am purposefully only 10 lbs heavier. The moral of the story: Read the book and do exactly what it says.
Sara — February 27, I tried a few juice fasts that always left me driving through the drive thru… picked up this little ditty, and thought what the hell?!? I lasted a week, I am one of those women who is only not hungry when I am eating! You will still be hungry , it will still suck, buying the book is just the first step… take it! Rachel — May 8, Combined we lost over 60 pounds. Easy to follow and adhere to. Gabriel — June 13, Great book and does exactly what it says it does.
Lose fat quickly; not the healthy or sustainable way, but you will drop lbs in 2 weeks including water weight. Rita — January 11, I have used it on myself, my husband and clientes. The best way to lose body fat fast. Very simple reading, straight forward information. Highly recomend it!
Stephanie — February 3, I had great results. I like that supplements were discussed to avoid deficiencies. Madcoweater — April 1, This book does exactly what the title says. The fat comes off easily and the hard earned muscle stays. Jackson Thomas — May 7, The best guide out there to lose fat as fastly and effectively as possible while minimizing muscle loss.
Highly recommended. If you follow the diet as written, you Will not be disappointed with your results in the least. Julia — June 7, An excellent book. RFL is an effective but rather brutal protocol for anyone looking to drop some body fat fast.
Unlike many other authors out there, Lyle offers clear explanations of why he has set up the protocol the way he has. He offers good documentation for those who enjoy perusing original source material. Furthermore, unlike many authors, Lyle consistently refines his recommendations as new science emerges.
Luke — July 1, I have run this diet twice now and had fantastic results each time. Lyle lays out all the details you need to do it properly and safely, if you follow his guidelines you will see success. It is critical to read this book if you want to attempt a PSMF type diet.
Eric — July 12,
PSMF - Protein Sparing Modified Fast | Lyle McDonald Rapid Fat Loss
The Protein Sparing Modified Fast PSMF diet is regarded by many as the most effective way to lose body fat while preserving muscle and avoiding rebound binging due to cravings. This article covers all you need to know to tailor a nutrient-dense PSMF to lose fat quickly while preventing loss of muscle and rebound binging due to cravings driven by nutrient deficiencies. A protein-sparing modified fast is broadly be defined as a diet that contains adequate protein to preserve lean muscle mass while limiting energy from both carbohydrate and fat. First developed in the s, variations of the PSMF have been successfully used in a range of settings, from weight loss clinics to the bodybuilding community. We tend to eat less when we consume a higher percentage of protein. Conversely, we tend to consume fewer calories when less of our energy comes from fat and carbohydrates.
The Rapid Fat Loss Handbook
The guy was there arguing the science from day one on UseNet. He is also the author of www. More than anything else, Lyle is a science nerd; he is a science junkie. Just for example, the Ketogenic Diet had over references. The guy knows his shit.
PSMF Calculator with Macros and Calorie Needs
A PSMF is a temporary diet to kick-start rapid weight loss in people who are already severely obese or for people that are very lean, in-shape and need to lose those last few pounds be it stubborn body fat or just the last few pounds when trying to reach their goal weight. A PSMF is often used the last few weeks before a photo shoot, vacation hitting the beach , fitness shows, etc or to break a stall. Both a PSMF and a ketogenic diet will put ones body in ketosis and fat will be the bodies preferred fuel source. These numbers are for those on the high end of the activity level cardio and weights. Other people can get by with My normal cals vary from , on a PSMF its around Keto Multi-Vit would be a good choice in this regard.
My Experience With Lyle McDonald’s Rapid Fat Loss Diet
I have used this diet before successfully to drop fat and no strength loss. I weigh lbs now and I cant stand my body fat level. The diet is a protein sparing modified fast. His recommendations are to train twice a week, full body sets per body part reps a set. Was the workout I used as per his recommendation in his book. I want to know how I should train on the diet as it is only cala per day and I only have experience with weights twice a week on the diet being successful with no strength loss. He said in his book skill work would be fine so I can still do handstands daily I imagine at least?