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How to Lose Body Fat and Get Ripped With Diet Alone?

So here’s how to lose body fat without hitting the gym. The mainstream media would like people to believe that they have to exercise to lose body fat, but that’s simply not the case. I guess this is a good way to sell gym memberships, but I’d rather tell you the truth.

What a back injury taught me in 2003

I injured my back in 2003 and was unable to walk much less run. This was the first time in 15 years that I haven’t been able to train. This was also bad timing. I had just bought tickets for a trip to Mexico with 4 other friends and we rented a beach villa in a prime location on the Gulf of Mexico. The trip was 5 months away and I was injured so badly it hurt to stand.

Since I couldn’t train, I went on a hard diet

I had about 10 pounds of fat to lose, but I couldn’t lose this body fat with any exercise. I simply had to create 100% of my calorie deficit through diet. To be honest, I was skeptical that it would work. In the past I’ve lived on the treadmill before a vacation or for the summer. I’m good at losing weight with cardio and I’ve never done it with diet alone.

I have reduced 8% body fat in 3 months

Losing body fat is one thing, but losing body fat when you’re already lean enough is tricky. It gets even more complicated to do it with diet alone. So how did I accomplish this? I had one protein shake for breakfast, one for lunch, and then a salad with chicken and rice vinegar dressing for dinner. It was a bland way to eat, but it worked well. I indulged in a Fuji apple for dessert if I was still hungry, but not every night.

You can create a greater calorie deficit through diet than through exercise

The most important thing I learned during this experience is that you can create a really large calorie deficit through diet alone. If my daily maintenance calorie level is 2,000, I can simply eat 1,200 and create a huge 800 calorie deficit. It takes a lot of exercise to burn 800 calories a day! I’m just using this figure as an example, you don’t need to run into a deficit that big.

Of course, exercise will help maintain muscles

The only downside to using the diet alone to lose body fat is that you won’t maintain all of your muscle mass. To be honest you won’t wilt, but you will lose some muscle if you don’t exercise at least a little while following a strict diet. So the above is an extreme example of how to lose body fat without exercising.

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