If I Was FAT... THIS is How I'd Get Lean FAST! (Step-By-Step Shredding Plan)
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Did you know that I used to be fat? I wasn't obese, but I was a pork chop. Most of you know I was a competitive bodybuilder and owned a nutrition store. I was in incredible shape in my 20s, but in my 30s, I met my wife. Up to this point, I always exercised regularly and ate clean. I didn't eat bacon, biscuits, and stuff like that.
I used to be husky! When I met my wife, we moved in together. She loves cooking, and I'm an Italian who loves to eat! She introduced me to all sorts of unhealthy stuff like bacon, biscuits, and cheese. I was in love with everything she cooked and was comfortable. I just started eating & drinking and ballooned up to 190 lbs. Keep in mind that I'm 5'6 and currently weigh 158 lbs.
I got embarrassed with the cellulite on my stomach and ass and how I was humongous. Husky! So I woke up one day, embarrassed that I didn't fit in my clothes, and I resolved to stop. I took action. So today, I want to go over my step-by-step plan of what I would do today if I were fat. I aim to help you shred unwanted fat and get ripped and lean.
Cutting calories. In order to lose body fat, you have to create a calorie deficit. For a week, keep track of everything that you eat by writing it down or using an app. Now you know how many calories you're consuming currently, and you can reduce from there. A pound of fat equals 3,500 calories, so if you want to lose 1 lb of fat in a week, you need to make sure to have a calorie deficit of 3,500 calories. By being active and reducing your calorie intake, you have a two-pronged approach which I highly recommend.
Abstaining from alcohol. Alcohol does nothing good for you, and it's empty calories. It also will make you feel bad and weaken your inhibitions. If you've been drinking, you'll get hungry with the munchies and gravitate to crappy food. You need to clean up your diet, and alcohol is the devil. Try it for 30 days and see how you look and feel thereafter.
Stopping eating out. Start meal planning and prepping instead. Six-pack abs are not made in the gym or on the treadmill. They are made in the kitchen. Check out Factor, which is easier, more convenient, and more cost-effective. It's not also bland and basic, either. The food is high quality with the macronutrients you need. I go Calorie Smart on all of the meals. Use ALPHAM40 for 40% off your first Factor box.
Performing daily cardio. To lose body fat, do cardio every day. Whether it's a 30-minute brisk walk, a 60-minute jog, the StairMaster, biking, or jumping rope, it doesn't matter. Get your ass active by doing cardiovascular activity in the morning on an empty stomach and in your target heart rate zone. Your body will dig into those fat stores while your body is empty. Check out the video on how to calculate your target heart rate.
Lifting weights. This is the easiest and most fun part of the equation. Everybody likes going to the gym and working out, but resistance training has to be well-rounded. Stick to a program and something that works for you and your goals. Find your Fitness Yoda, which is somebody who gives advice to somebody like you - similar age, has a good foundation, and is based on not just a good body. Regarding your expected results, remember how your genetics and goals come into play. Fitness is not a sprint; it's a marathon and journey. It is a way of life.
Пікірлер: 234
Factor is AMAZING! Use code ALPHAM40 to get 40% off your first Factor box at bit.ly/443GPuB
@_mitsharma_
Жыл бұрын
You're getting fat , where your bicep veins gone, chiseled alpha where are you
@GeoMatRay
Жыл бұрын
*Please do not heat up food in plastic containers - endocrine disruptors can leach out of plastic when heated. Pour the contents into glass bowls first*
I lost 175 lbs because of you, Alpha! In 2020 I found you and I was inspired to change everything… everything about myself! I was 440 lbs and am now 265 with the goal to be 220 because I’m a very tall and somewhat muscular man. That just the tip… lol the tip… of what you did, Aaron! Because of you I consumed a mountain of self improvement books, used sleep hypnosis, got into fashion and cologne, became a gym rat, and reinvented myself. You saved my life. Now I’m training to be a copywriter to make better money so I can one day afford to meet the hero you are and tell you thank you in person. It’s a bucket list item. Thank you, Aaron!
@jonjonjet1449
Жыл бұрын
I'm a little taller than you but only slightly heavier
@fashionandfrags
Жыл бұрын
@@jonjonjet1449 i didn’t say how tall I was. You must be a giant to auto assume. 😂
@roblewis7823
Жыл бұрын
Phenomenal TripleB
@fashionandfrags
Жыл бұрын
@@roblewis7823 thank you. I’m so happy I found this Chanel because of it.
@jonjonjet1449
Жыл бұрын
I'm amount 5.75' tall and 159.4lbs alpha m is just really short alpha m is only 5' 5"
Yessssuuuurrrr indeedy!! I remember going from 278lbs to 194 (my lowest) when I was 23 within a year. It all started in the kitchen, not eating out much, and doing straight cardio. And then by month four, I incorporated weight training. I’m now 35 and still practice healthy habits. Literally changed my life. OAN: The Yuengling (Light) stays!! 🍻💪🏾😂
@SenorJuan2023
Жыл бұрын
I do all that and still don't lose weight. Uggh
Hi alpha you're have pretty much been my second dad along with a few other KZreadrs for a few years. Watching your videos brings me so much joy and I learn so much from them. Keep it up!
I’ve been fan since I was 14. I’m 20 now thanks Alpha for all the advice over the years!!!!
Always glad to hear from Lady Marino
Great vid!!
Bulletproof coffee + high interval training + intermittent fast + keto = weight loss in days/ weeks for me 😮
Great video as usual my guy
Aron is just so humble. Love this man so much!😎😊
As a copywriter and digital marketer, people don’t realize how great Alpha is at selling something he actually believes in. From the comparisons, to the fascination he uses, the dreams states, relatable road blocks he makes you paint and image in your head. I tip my sales hat to you Alpha M. Great job.
Great video Aaron. Consistency is definitely the key. Thanks alot and I'm gonna check factor out.
Aaron, spot...freaking...on! In October of 2022 I was 302lbs. I said enough is enough. I gradually started intermittent fasting over about a week. I eat during a 4 hour window per day. I did a wholesale change on my workout plan and started using Simon Waterston's fitness plan for Daniel Craig and focusing on functional strength .... super setting different weight and kettle bell exercises... the particular exercises aren't hugely important but getting moving was. I do it or yoga each morning as the yoga keeps me flexible. I meal prepped focusing on lean proteins and vegetables. It hasn't been perfect but I'm down 65 lbs in 6 months with another 40-50 to go. My goal was to be under 200lbs by my 60th birthday and I'm well on track. What you are putting out is absolute Gospel! Thank you and Antonio Centeno for all you have done for me.
Thank you for being honest about genetics and kids pushing there programs for sale!!! I am starting with your advice “ it’s not a sprint it’s a marathon “ god bless you
Appreciate you Alpha
it’s my birthday and it’s also Mexican Mother’s Day! I just wanted to say that you have been an inspiration and also kinda like a father figure to me, thanks for all your videos because it has really changed me for the better and with each day I’m becoming the best version of myself thanks to you ❤
Amazing vid bro....
Im gonna try this. Ill cut out alcohol and start getting those Factor meals. Its super difficult to eat right and get active as a truck driver. The hours are long and there's no time to get to the gym, other than on the weekend. Thanks for the info!
It's all just a numbers game. You're doing good everybody keep it up 💯
Yo what’s up with this video, editing looks amazing man! 😃 props to the editor
This was helpful thank you
Blessings 😘 from our country !🇮🇳
How quickly Aaron's demeanor changes when he talks to his wife. That's a man in love with his woman.
Another commercial vid. Point: Lean Cuisine and Healthy Choice are two examples you can buy at the grocery store that are HALF the price of Factor and have LESS calories than Factor and are also sold for healthy eating. And all these foods (no matter which you go with) are (as you can see in this vid) the same in one respect, they have low calories because there really isn't a lot of food in them. I think a key is finding some sort of convenient in-between food you can eat as much of as you want to bridge those hunger gaps between meals that add very little extra calories or fat, etc., for instance, plain popcorn.
Love the nod to Gravity Transformations!
Thank you very much.
These are the videos that made me originally subscribe
Really awesome video Aaron. Just my 2 cents here and a little bit of constructive feedback. I was watching you years ago when views were "in their prime" because I genuinely felt that the content was great. At certain point and after though, it feels that advertising products started to shape your content and not vice versa. What I mean is that when you were making a video let's say for the "top 5 tips for skincare routine", it felt that the only reason you were making that video is because you had a lotion or something to promote in the first place and then you "generated content" around that. While this might seem good for conversion, in content creation I think the opposite should happen. Content is king and then everything else after. Both for websites and for videos on KZread, Google algorithm will just promote the quality content and engagement.
@stephendeese97
Жыл бұрын
I TOTALLY agree. I love this guy and his channel. But it does in fact feel like the videos were created to promote a product rather than (primarily) for their content. I also noticed this shift. btw.. I have no problem with products being promoted in youtube videos, but authentic content has to be king.
@sholayo
4 ай бұрын
Well, exactly why I stopped following Alpha.
good video
Factor Huh! Let’s do it!
Alpha is a legit example of a successful man. Killing it
Ok Alpha. I am trusting you. Just signed up for 14 meal delivery from Factor. I’ll give it it a try.
💯correct bro❤️🔥
Left photo Very cool✌️
Alpha is really having fun with the edits haha
Thanks Alpha, I've lost 50lbs with dieting once I started TRT, and I've been wanting to double that and have been wanting to start working out.
i love you so much bro.
Missed the old fitness videos not gonna lie.bring them back
You the Mann Alpha
Factor is amazing.... so delicious, saves a ton of time
Just curious, how would you do cardio if you have knee problems and you can't run? I know there's swimming but access to a pool isn't always avaliable.
Saw the promo coming from a mile away
I like how you even PHOTOSHOPPED your after pic 😂
Brotha 💪
Do you still recommend the Quadra lean supplement with the CLA with the running on a empty stomach???
More fitness and nutrition videos please
So currently I'm going back to IF. It was a bit easier to go back to seeing as how I got used to eating more in the afternoon. I think it's been maybe a week or so but I am feeling a difference
God bless you and your family
I am literally in the same position with weight that you were in except didn't own anything and deff not married but I always been a foodie. But injuries, stress, and covid happened back to back for me...
Macronutrients and caloric deficits and lifting. That's all you gotta do.
Are used to be 200 pounds and I cut my carbs. The keto ran a lot of miles even lotta races and I went down to 160s now I’m back up to 177 still walking of the 4 miles no more running.
Hey Alpha,what about the sodium intake....???!!!!...😉👍🏽
Since I have my a fib at ago, I’ve been after weights trying to eat healthier I give up soda years ago. Oh I drink oh I drink is water I don’t smoke I don’t drink. I’m trying to work on my V shape again and try to get some abs I’ve never seen.
Thats actually a relief! At your worst your BMI was a bit worse than mine is now. Which means i can definitely come back from this :)
I was 221 (5'11) 2.5 months ago. Now im down to 188 and still dropping and putting on muscle. Guys its possible to lose fat fast! CALORIE DEFICIT and 4-5 trips to the gym per week is what it takes.
@coachgreg please review this.Appreciate it 🤔🤔
Whenever I try working out on an empty stomach I get light headed and feel drained so that’s why I’d usually eat something small before like mini wheats or a granola bar is this ok
I get everything in the video is pretty straightforward I have done it before I'm 26 now 5,8 190 pounds have been 170 best shape of my life but like 1 year ago I got and just returned to the gym 2 months ago and things are going great but I can't cut the drinking on the weekends don't know how to do it. Moved to Germany with no friends no family and my week is pretty much the same routine only on weekends I get a break and after running errands on a saturday night I only want to drink and maybe meet some friends its not working yet people here are not that friendly but is the only time I get out of my house, and Sundays y feel terrible and depressed because of alcohol but I'm stuck in that cycle
I heard one piece of advice. Don’t eat food you can pick up from a window. That helps. I also am done with sodas. I can’t do those anymore. I will need to do cardio the mornings I work from home. I need to try doing that again.
"Everybody likes going to the gym, everybody likes working out.” Come on, dude 😂
Thanks for the video alpha needed this and question i was looking through online store shop to buy tiege hanley it cost more than 200 dollars and dad said its expensive he cant buy it idk what to do i want a way to buy it cheaper price i need it for my skin
*Please do not heat up food in plastic containers. Various chemicals and endocrine disruptors can leach out of plastic when heated. Pour the contents out into glass bowls first and then heat them up as much as you want to*
I am 186 pounds and want to get to 170 pounds by June/July.. I been ignoring fast food and drinking water and walking outside for an hour. Plan on adding weights as my arms are literally skinny.
So Aaron, do you mean to tell me that I have to deprive myself of my Lindt Lindor chocolate truffle addiction? Your such a killjoy. Lol! Good video, keep up the great work 👍.
Do the "if you were tall" video....that would be funny!!!!
The only thing is that the containers that factor ships the food in is plastic. That and the combination of microwaving the plastic, not good for you
facts
Summer Shoes video would help me. Plz help
Awesome shot of motivation right here. I was 260 and so far down to 211 and still going strong. After years of trying all sorts of fad diets, simply watching my calories has been working for me for the past 5 months I've been at this.
@chrissnyder4439
Жыл бұрын
@Scandalmiez Thank you!
Fitness is not sprint it's a marathon what a line alpha m, True we have to be focus on long term goal rather than just 90 day or 60 day program
❤❤
7:44 can you do cardio in the morning for 30-45 mins and then go work out the same day in the gym in the evening?
The Factor ad was literally 40% of this video
Cut carbs and all processed foods/added sugars
Man that first picture look like me 😂
It's crazy because I'm 5'6" and I felt my best at 185. At 174 I felt to small. Ive been in the 200+ range since I was 8. In high school through playing sports I got down to the190s. I had a clear six pack at 190 and stayed in the 185-195 range from 19 to 26 and then I started to balloon until December 2023 where I was 263. I back down to 245 but Im trying to get back down to 190 and down to 180 when I hit 45. Im currently 33.
This I get. Went from 190 muscular to 285 lbs in the past couple years I been with my wife😅😅
0:07 😂😂😂😂
I like the advice, apart from mega-pushing those microwave meals. I'm surprised you're endorsing these tbh Alpha, what with them being heaviliy processed and what you've said about plastics before.
God that was a long Factor commercial.
Ik
I wonder if that plastic tray is bpa free
We need the same for Slim guys as well to gain weight...😊
I’ve never been fat in my life, I actually need to gain weight. I don’t go to the gym but I understand that if I want to gain weight, I have to go and I will go. I also need to eat properly.
When will you reveal mrs alpha
Mostly correct but you really don’t need to sacrifice eating out as long as you control it and also cardio is cardio. Don’t matter if on empty stomach or full… calories in calories out
I would tell everybody do not go on keto doing keto for years it works but it’s ruins your body now I have 49% blockage by my heart get migraines every day. I just found this out for my test yesterday.
"She loves to cook and I love to eat" 😂😂😂 that sounds like how I got fat only in my case I love to cook and eat lol
do one for skinny guys
5:44 That's a lot of sodium just a 550-calorie meal. Watching out for calories is essential but also watching for cholesterol, sodium, and carbs is just as important. Does not seem like a lot of volume of food either
If factor was the same price as that first box it would be worth it 😩😩😩
Then when the factor meal is done from cooking in the microwave you’ve got thousands of micro plastics added to your meal!
About 3 years ago, I saw a picture of me holding my nephew on his first birthday. I was disgusted. I weighed myself. The scale maxed out at 300 and it popped up as error. I grabbed an exercise bike, put that in front of my TV so I had no excuses. Then I added fruit smoothies for breakfast, chicken and broccoli for dinner. Today I weighed in at 183.6. All I have to do is finish toning and drop this last 3.6 pounds. 180 was my dream weight!
What about one glass of red wine?
Am I allowed to have a drink only on special occasions and still be healthy
Factor definitely is the best meal plans, their meals taste great. However, it is definitively not that affordable even with the discount tbh
I think people need to realize that you can cut 5-10 lbs in a week if you just eat healthy. Then add exercise and such, losing weight isn’t tough
@charliewain6852
Жыл бұрын
Losing that much will just be water weight
My rule #1 Treat yourself every month by going out to eat. # 2 Greens in every meal Brussels,broccoli, etc anything green with your meals . # 3 Make friends with fruit . # 4 Cardio having a great routine in the gym is a must. # 5 When it comes to dieting if you buy it try it and you may like it . Its that simple thought process of if I like it I’ll eat it. And trust me, there’s a lot of healthy foods out there that I do not like.
I'm half italian and I love to eat also. 😂
Wouldn’t it be wild if Alpha and Nikocado teamed up and got him fit af