Monday, November 26, 2012

How My Wife Lost 13lbs In 2 Weeks

Clients and fans on the web have been asking me how my wife Michelle lost 13lbs in roughly 2 weeks.


By Sam Yang - Get similar updates here

It took her 15 days and to be honest, I don't know how she did it. I know she was diligent and cataloged everything and was constantly writing in her journal. Through Facebook, some of our clients kept asking her to share what she did and what was in her journal. So after some pestering from all of our parts, she decided to divulge her personal journey.

This was her self experiment.

DAY 1
Weight - 130lbs
Body Fat - 26.6%
Viseral - 3
Muscle - 31.3%

*Throughout the process I took cold showers, wrote in my journal, always tried to get 8hrs of sleep, and put lemon into my water and only drinking water and nothing else. Good sleep was even more important than food.

I used a body composition scale for measurements and CAPS kettlebells but there are other good economic brands.

Breakfast: (During the 2 weeks, minimal salt and only use sea salt or Himalayan salt, no dressing, and no sugar) Shrimp and scrambled eggs and slices of apple
Lunch: Turkey salad (no salt, no dressing. I made my own with garlic, lemon juice, olive oil, and Mrs. Dash)
Dinner: Baked chicken thigh and and raw vegetables (broccoli, carrots, etc...)

WORKOUT:
Planks - 90 secs
Turkish Get Ups - 4 on each side (25lb dumbbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
Kettlebell swings (35lbs kettlebell)- First set 50 swings, then 20, then 20
No cardio

Every day I timed myself how long the workouts took and tried to do it faster and faster. The first time took me 30 minutes.



DAY 2

Weight - 128.6lbs
Body Fat - 25.4%
Viseral - 3
Muscle - 31.5%

Breakfast: Baked chicken wings and raw vegetables
Snack: Small handful unsalted almonds
Lunch: Chicken thigh and raw veggies
Dinner: Boiled eggs and raw veggies

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
Kettlebell swings (35lb kettlebell) 50/30/10
No cardio

DAY 3

Weight - 127lbs
Body Fat - 24.5%
Viseral - 3
Muscle - 32.6%

Breakfast: Baked chicken wings and raw veggies
Snack: Small handful unsalted almonds
Lunch: Raw veggies
Snack: Small handful unsalted almonds
Dinner: Steamed pork belly with nappa cabbage

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
Kettlebell swings (35lb kettlebell) 50/40
No cardio

DAY 4

Weight - 126.2lbs
Body Fat - 24%
Viseral - 3
Muscle - 32.2%

Breakfast: Steamed pork belly with nappa cabbage
Lunch: Lamb chop and mixed greens
Dinner: Grilled shrimp salad

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
Kettlebell swings (35lb kettlebell) 90 swings in a row. This was the first time I ever finished 90 swings in one set. Accomplishments like these kept me going.

DAY 5
Weight - 126lbs
Body Fat - 23.6%
Viseral - 3
Muscle - 32.6%

Breakfast: Scrambled eggs
Lunch: Tuna sashimi
Dinner: Pork chops and raw veggies

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
90 Kettlebell swings (35lbs kettlebell)

DAY 6

Weight - 125.2lbs
Body Fat - 23%
Viseral - 3
Muscle - 32.9%

Breakfast: Grilled turkey, scrambled eggs, and apple slices
Lunch: Pork chops and raw veggies
Dinner: Seared ahi tuna and mixed greens

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
90 Kettlebell swings (35lb kettlebell)
No cardio

*Work outs are taking only 20 minutes now. It's all about optimal effective dosage. You don't need to do hours of cardio to see results.

DAY 7

Weight - 124.6lbs
Body Fat - 22.9%
Viseral - 3
Muscle - 33%

Breakfast: Scrambled eggs , and apple slices
Lunch: Grilled shrimp salad
Dinner: Chicken drumsticks and mixed greens

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
90 Kettlebell swings (35lb kettlebell)
No cardio

- I feel my endurance improving.

DAY 8

Weight - 123.6lbs
Body Fat - 22.6%
Viseral - 3
Muscle - 33.2%

Breakfast: Scrambled eggs and turkey sausage
Lunch: Baked chicken wings and raw veggies
Dinner: I came home late from work so I skipped dinner. This is a decision most people have a hard problem with, I can sleep less to get in dinner and try to sleep and digest at the same time, or I could go to bed and get my 8-9 hours of sleep. We are taught that going to bed hungry is a form of punishment. I chose sleep over food because I was more tired than I was hungry.

WORKOUT:
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
90 Kettlebell swings (35lb kettlebell)
No cardio

DAY 9
Weight - 123.lbs
Body Fat - 22.26%
Viseral - 3
Muscle - 33.2%

Breakfast: Small slice of broccoli frittata

Broccoli Frittata Recipe

5 eggs, whisked together
1/4 red onion, diced
3/4 cups broccoli, finely chopped
1/2 cup mushrooms, diced
1/2 teaspoon garlic powder
Black pepper to taste
1 tablespoons olive oil

Heat olive oil in a large pan. Add the onions and saute until they begin to turn brown and caramelize. Add the broccoli and mushrooms and saute for another 4-5 minutes or until the broccoli is tender. Spread the veggie mixture evenly over the bottom of the pan. Whisk the pepper, and garlic powder into the eggs and gently pour over the veggie mixture.

Lunch: Grilled salmon with raw veggies
Dinner: Broccoli frittata leftovers

WORKOUT:
Quarter mile sprint x 4
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
90 Kettlebell swings (35lb kettlebell)

DAY 10

Weight - I didn't weigh in. Stopped drinking water after dinner.

Breakfast: Broccoli frittata
Lunch: Grilled turkey breast with raw veggies
Dinner: Grilled turkey breast with raw veggies

WORKOUT:
Quarter mile sprint x 4 (already improved my speed)
Planks - 90 secs
Get Ups - 4 on each side (25lb dumbell)
Goblet squats - 12x3 (35lb kettlebell)
Triple crushers 10x3 (25lb kettlebell)
Double, clean, squat, press 10x3 (15lb kettlebell)
90 Kettlebell swings (35lb kettlebell)
- Need less recovery time between sets.

DAY 11

Rest day!

Didn't weigh in. Went to bed early and recovering and digesting.

Breakfast: Grilled chicken and scrambled eggs
Lunch: Grilled turkey breast with raw veggies
Dinner: Got home late from work a stressful day at work and crashed out. My appetite and cravings are changing, I can't eat as much as I used to.

DAY 12

Weight - 122.7lbs
Body Fat - 22.2%
Viseral - 3
Muscle - 33.5%

Breakfast: Grilled turkey breast and scrambled eggs
Lunch: Grilled turkey breast with raw veggies
Dinner: Raw veggies, plum tomatoes, and one fig

WORKOUT:
AM - Quarter mile sprint x 4
Focusing just on cardio now. Really trying to improve my speed and recovery time between sets.
PM - Elliptical, 20 minutes as hard as I can.

*Both work outs combined take about 30 minutes including rest. I find this makes working out less stressful, doesn't tire me out and make me really hungry afterwards, and frees up a lot of my time. A problem with working out is it takes so long, this makes it easy.

DAY 13

Weight - 121lbs
Body Fat - 21.4%
Viseral - 3
Muscle - 33.7%

Breakfast: Scrambled eggs
Lunch: Grilled salmon breast with raw veggies
Dinner: Raw veggies

WORKOUT:
AM - Quarter mile sprint x 4
PM- Elliptical 20 minutes

DAY 14
Weight - 120.1 lbs
Body Fat - 21.4%
Viseral - 3
Muscle - 34%

Breakfast: Scrambled eggs and apple slices
Lunch: Grilled chicken salad and one boiled egg
Dinner: Grilled chicken salad

WORKOUT:
AM - Elliptical - 20 mins
PM - Elliptical - 20 mins

*Short and intense. Just doing cardio and no weights are pretty easy now. I don't feel over exerted and I'm still progressing.

DAY 15

Weight - 119.7 lbs
Body Fat - 20.6%
Viseral - 2
Muscle - 34%

Breakfast: Egg and apples.
Lunch: Grilled chicken salad and one boiled egg
Dinner: Grilled chicken salad

(It takes about 2 weeks for your body to adjust to the lack of sugar in your diet so this is where you might get really frustrated and want to cave in but don't. Your body will adapt, that's what we as human being do best.)

WORKOUT:
AM - Incline walk - 20 mins, highest incline
PM - Elliptical - 20 mins moderate pace

DAY 16 - FINAL WEIGH IN
Weight - 117
Body Fat - 19.7%
Viseral - 2
Muscle - 34.3%

*That was her journey and when she did it she wasn't thinking about other people doing what she did or making it easy to follow. This wasn't a plan she wrote out that she followed through, rather this is a written account of the daily decisions she made in pursuit of good health. An example rather than a guide.

The takeaways are:

- Her work outs were short. Outside of her first work out, no work out was over 30 minutes. After that her work outs became 20 minutes or less. Optimal effective dosage. You do not need to be working out for an hour or more to see change.

- Her diet was all whole organic foods. No refined foods. Animal protein and vegetables and water. Every diet related to being healthy has this idea in common. Calories become more important to keep track of when you are eating refined foods. She ate until she was full and after a while it took less and less to make her full.

- This only lasted 15 days and it's not for everyone.

- Resistance training was the key to her work outs. She added cardio towards the end of her 2 weeks. You don't need to spend hours spinning every day to see results.

- If you qualify it by how many days in a row she worked out, it seems like a lot. If you qualify it by total hours trained per week, it's less time than most people who work out twice a week.

If you count calories it may seem like she starved herself. If you judge it by whether she ate until she was satisfied or not, then she never forced herself to be hungry. Do you care how many calories you ate, or is it more important to eat until you are satisfied? She also valued 8 hours of sleep just as important as any meal. Most people overeat and under sleep.

Strength, whole foods, lots of water, and short work outs with 8-9 hours of sleep. It's insane that now in this modern age, this sort of no nonsense, common sense approach to health seems radical.
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Sam Yang from an early age has been obsessed with connecting the dots between martial arts and efficiency, health, mindset, business, science, and habits to improve optimal well-being. For more info, join his newsletter. You can also connect to All Out Effort on Facebook and Twitter.

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