Greg O’Gallagher from Kinobody.com

You look pretty good.  What do you eat? — Jerry Seinfeld

Just skip to the end please

I lost 14 pounds on the Atkins diet and by intermittent fasting.  Then I found Kinobody and am now doing his Aggressive Fat Loss system.  It’s a combination of intermittent fasting and weight training.  No cardio beyond walking or recreational activities is required.

The journey to fatness.

It’s embarrassing to admit it, but the past few years have been a journey toward obesity.  I was a scrawny kid who could eat anything.  I graduated high school at a whopping 145 pounds.  Then I went to the Air Force Academy and went down to a downright skeletal 134 pounds in Basic Training.

pat-heyman-skeletal

A skeletal 134 pounds

By the time I graduated college I was 170 pounds.  But then I got a job as a lifeguard and beach attendant at the Breaker’s Hotel and Resort in Palm Beach, FL.  That took me down to 165 pounds of tanned, bleach-blonde muscle despite eating probably 5,000 calories a day.  Unfortunately, my high school weight and beach experience reinforced the notion that I could eat whatever I want and still be thin.

Pat on the Breaker's Beach

Bleach blonde, tan, and buff. 165 pounds despite eating probably 5,000 calories per day.

…and then I got old.  Everyone always said, “wait till you’re 40,” but it happened to me at 24.  I was able to stave off the weight gain by sheer physical activity—capoeira, karate, tai chi. ballroom dancing, Latin dancing.  And then I got married and got a real job.  It’s a lot harder to maintain that kind of lifestyle when you’re working full time and have a wife who wants to spend time with you.  I tipped the scales at a 185 pounds when I got married at 26.  A few years later I was 200.

To Insanity and.. Beyond!

Obviously, I need to start exercising again, but we had moved, and I didn’t know where to find a good dojo and dance studio, so I turned to Beach Body.  I started with Slim in 6 but all the lunges were too hard on my knees, so I switched to Power 90 (the much easier precursor to P90x).  From the, the Power Half Hour, and eventually P90X itself.  All of them work to some degree, but they take progressively more and more time.  P90X requires a whopping hour and half a day.  Six days a week.  It’s just not fun.  Then I tried the aptly named Insanity.  I lasted three sessions.  It really is insane, and not in a good way.  The human body is not meant to work in that particular way.  Anyway, my first son, Logan was born, and after 3 sleepless, exerciseless months. I figured I needed to workout again.  That’s when I found Rushfit, designed for and marketed by MMA fighter George “Rush” St Pierre.  I really liked the full body nature of the workouts and the relatively short time (30 minutes plus a 10 minute warm up).  It was nice to have kick boxing moves performed by actual martial artists…but my knees didn’t like strain, so I had to take it easy on certain days.  Still I was in overall good shape, although still over 200 pounds.  (Nothing scarier than an overweight, in shape, martial artist right?)

And then.  And then my second son, Corban was born, and the next thing you know I had only worked out twice in the last two years.  One workout a year isn’t too bad, I think.  Eventually, I tipped the pounds at a whopping 212 pounds!!!

pat-heyman-whale

Thar she blows!!!!

What’s love got to do with it?

Unfortunately, none of it really works, because exercising raises your appetite, and it’s too hard on a middle aging body to work out 6 days a week, and who has the time when you have two kids?   The key, of course, is changing your diet.  Reducing carbohydrates and especially sugars will reduce insulin, which in turn makes it easier to lose weight.  I had known this for years, but didn’t want to do it, because…because I love carbs, and I especially love sugar.  I love Coca Cola, and Cherry Pepsi, and cookies, and bread, and donuts, and cake (which is really just an icing delivery device).  In fact, I told my nursing students that I was living proof that the health belief model was false.  I believed in low carb diets, but I didn’t want to follow one…until I wanted family photos with the kids without me looking like a blimp.

My brother had lost 15 pounds or so in a month following the Atkins diet (a kind of low carb diet), and what he was doing seemed pretty reasonable, so I figured I’d try it…in a couple weeks.

How to lose 14 pounds in three weeks

Well, I started off by cheating.  I got the flu.  A bad flu.  With stomach symptoms.  To stop the symptoms I stopped eating.  Between the starvation and the fever, I lost 6 pounds in 5 days.  It would be a shame to waste that head start, so I went Atkins too.  The basic Atkins diet is eat high protein, high fat meals, with low carbohydrates.  The Atkins diet has “phases” where you vary the amount of carbohydrate.   Basically, in the “induction phase” you try to eat less than 20 grams of carbohydrate per day.  That turns out to be a lot harder than you might think.  The key is that during induction you eat as much as you want as long as it’s low carb.  This turns out to be a great diet for carnivores.  You typically stay in induction for 2-4 weeks.  After induction, you ease up on the carb restrictions but still stay low carb.  Once you make your weight goal, then you raise the carbs up to the point you start to gain weight again, and then reduce back to a stable weight.  That final stage very much resembles a Paleo diet.

I also started using “intermittent fasting,” which is a essentially, trying to do all your eating in an 8 hour window, and then not eating (fasting) for 16 hours.  For me, that means I try to be done eating around 8pm and then I don’t eat until around 11 or 12 the next day.  Since beginning using the low carb, intermittent fasting diet, I have lost 14 pounds in 3 weeks (including the 6 pounds from the flu).  I’m rarely “starving” although I do get quite hungry around 5pm.  Most of the days I only eat two meals (just because of convenience), although I do eat some snacks.  An important point with intermittent fasting is that you can choose your fasting window.  If you work out first thing in the morning, you probably don’t want to wait until noon to eat.  If you sleep in, you could delay until 4pm.  And feel free to break the routine for social life.  The key is to choose something that works for your schedule and your life.

What the heck do you eat?  That must be boring!

Low carb dieting does take some imagination, but really, you can have quite a lot.  Over the next few days, I’ll post some recipes, but here are some sample meals:

  • Cheeseburger (no bun)
  • Pulled pork with low carb barbeque sauce
  • Arugula steak salad
  • Chicken Alfredo over a bed of arugula
  • Eggs and bacon
  • Egg pucks (crustless mini quiches)
  • Baked chicken and spinach salad
  • Almond crusted tilapia (or any fish for that matter)
  • Pesto grilled salmon

And some sample snacks:

  • Beef jerky (or better yet, Biltong)
  • Uncured Turkey and a slice of cheese (with mustard and pickle if you like)
  • Parmesan Cheese Whisps (1 carb per serving; currently available at Costco)
  • Small handful of almonds (preferably flavored with something other than sugar)
  • Avocado chocolate pudding
  • Dark chocolate (do yourself a favor and buy some good stuff; life’s too short to eat crappy chocolate)

Generally speaking you can have as much meat, eggs, butter, bacon, and leafy green vegetables as you like.  You can eat some fruits and vegetables that are high carbohydrate in moderation.  For example a six inch section of cucumber has 6 carbs.  That’s more than a quarter of your allotment during induction phase, but if you only eat a two inch section, that’s only 2 carbs.

Isn’t Atkins really hard to follow?

Quite honestly, Atkins is a very easy diet once you get the right mindset.  You eat as much as you want, as long as it’s not carbohydrate.  It does take some effort, because we are surrounded by delicious smelling carbohydrates.  The last thing I eat every day are four large bittersweet chocolate chips; about 5 carbs.   The most important thing is not to hang around food you shouldn’t be eating when you’re hungry.

Unfortunately, the weightloss can be temporary.  It’s the total caloric intake that determines weight loss/gain.  Sometimes your body adjusts to the diet and you simply start eating more.  Other issues with the diet include that it can be constipating and can cause leg cramps.  Both of these issues can be dealt with by taking magnesium supplements.  You’ll also find that you need to drink a lot more water while on the Atkins diet.

But isn’t fat bad for you?

There isn’t enough space in this post to go over all the ways this myth is wrong.  Let’s just say, “no.”  Fat is not bad for you, and saturated fat isn’t bad for you either.  Now, there is a caveat, because today’s mass produced meat is not necessarily the healthiest, and sick animals often store toxins in their fat.  So, whenever possible, you should try to eat pastured meat from local farms.  For further reading, I’d suggest Dr Ravnskov’s Fat and Cholesterol are Good For You. Dr Mercola also has a good resource page debunking the saturated fat myth.

Insulin is the key

The real enemy is insulin.  High carbohydrate meals cause an increased insulin response to prevent high blood sugar.  Insulin tells your liver and muscle cells to pull in sugar and make glycogen out of it.  When your liver runs out of room to store glycogen, it starts making triglycerides (fat transport molecules).  Then it sends the triglycerides out through your blood where the insulin to tells fat cells to pull in them in and store them permanently as fat.  Meanwhile, the surge of insulin spurs a hunger reaction within a few hours, causing the cycle to repeat itself over and over.

Reducing insulin is the key to weightloss, and the key top reducing insulin is eating fewer carbohydrates.  The long calorie free time with intermittent fasting also helps reduce insulin levels, even without changing the amount of carbohydrates.  Now, ultimately, you have to eat fewer calories, and that’s the beauty of a low carb diet.  After a while, you just aren’t as hungry.

How long are planning on keeping this madness up?

Actually, I’ve already stopped.  My goal is 175 pounds, but Atkins, although doable, isn’t always that fun.  The Kinobody approach is much more inline with my long term goals and overall eating philosophy.  I’ve decided to go Kinobody Aggressive Fat Loss program, which is designed to help you lose between a pound and a half to two pounds of fat per week while maintaining or even building muscle.

Kinobody Aggressive Fat Loss is a bit more complicated than Atkins, because you have to calculate your calorie deficit to achieve your desired weight, and then try to “hit your macros” which means eat the appropriate ratio of protein, fat, and carbohydrates each day (although in reality it’s fairly lenient as long as you eat enough protein to maintain your muscle).

Aggressive Fat Loss still uses intermittent fasting, which I like, and you can eat fun things like dessert every now and then as long as you adjust the rest of your diet.  The basic plan is to push your first meal of the day as far back as possible and then eat two meals, one large and one small.  The nice thing about the eating this way, is your large meal can be a feast!  Even Chipotle! (Although you’re supposed to order triple chicken to get enough protein.)  Once you’ve tracked everything for a week or two, you get the hang of things, and you don’t have to track as much.

But you’re not fat

I don’t know why people say this.  They’re obviously 1) blind, 2) lying, 3) trying to minimize/rationalize their own fat inertia.  Admitting you have a problem is the first step to recovery.  I’m fat…not because of lack of exercise…but because of my love of sugar.  I really think that in my case I was actually addicted to large amounts of carbohydrate (particularly sugar).  So I think going Atkins for a little while was a necessary step for me, because it allowed me to truly break the habit.  But eating low carb all the time can lead to low leptin levels (a hormone ) that in turn makes it harder to lose weight.

Are you allowed to work out while fasting?

Yup.  I had originally planned on mostly following the workout plan espoused by Martin Berkhan of LeanGains.com.  It’s essentially using heavy weights in compound movements.  The core movements are dead lifts, chin ups, squats, and bench press. You try to work out three times a week.  You do three sets of each exercise.  You try to do 2 – 3 sets with very heavy weight on the first set (~5 Reps Max).  Then drop the drop the weight 10% and try to do 5-7 reps for the next two sets.  Martin calls this a reverse pyramid.  That’s it.  No “cardio” other than recreational (e.g., riding a bike for fun, walking the dog, playing ultimate frisbee, etc.).  For those of you addicted to cardio, do yourself a favor and read Mark Sisson’s The Case Against Chronic Cardio.

Martin’s website is worth reading, although he hasn’t written their lately, his philosophy makes a lot of sense, and you certainly can’t argue with the results. (See video below. Warning: You might want to turn down your volume unless you really like Swedish heavy metal.)

What the Heck’s a Kinobody?

Greg O'Gallagher

That’s a Kinobody

Another person worth looking at is Greg from Kinobody.  He has a similar although somewhat different take from Martin.  The diet is very similar, but the workouts are geared toward generating a classic V shape (large shoulders/lats, thin waist).  I’ve got to say, that Greg is a content marketing Juggernaut.

He’s doing everything right in that department.  His YouTube channel has almost 400 videos on it ranging from him demonstrating exercises to talking philosophy.  He goes over various aspects of his diet, including video food diaries where he records everything he eats in a 24 hour period.  So he’s practically giving away his entire program for free to anyone who has enough time to watch all the videos.  He also has a website/blog and podcast.  He tons of before and after photos, including some of himself.  He has interviews with people who have used his program to achieve good results.  He’ll give you a free PDF guide in exchange for giving him your e-mail address (this strategy is called a lead magnet).  You then get an e-mail a couple times a week where he discusses aspects of his program and makes special offers.  All of his products come with a 60 day satisfaction guarantee. And he even as an affiliate program, and yes I signed up for it, and the links on this page are affiliate links.  (The affiliate program was cancelled about a week after I signed up for it, so my support for kinobody programs is untainted by monetary considerations.)   He’s a case study in how to market a digital product…and it works.  I bought his program.

If you’re looking to start an online business, you would do well to emulate what he’s doing.  But if you’re looking to get fit, you’d do well to emulate him there too.  Greg is an absolute beast.  As they would say at the Air Force Academy, “a physical animal.”  So with all the free content, why would you buy his product?  Maybe to thank him?  Maybe because you don’t have time to watch 400 videos to piece together the various systems?  Maybe because of the private Facebook group of people who encourage each other and share recipes? Probably because when you listen to someone and like what they say, you begin to trust and like them, and people buy from people they like.  I like Greg’s approach.  I like his philosophy.  I like that he shares his own struggles.

That’s it for it now

I’ll keep you posted over the next few weeks as to my progress.

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