The First Step to Fat-Loss: Time-Restricted Eating (TRE)

The First Step to Fat-Loss: Time-Restricted Eating (TRE)

Fat Loss – One Step at a Time

Let’s get rid of that extra body fat, step by step, one phase at a time.  Time-Restricted Eating is an approach that I believe will work for everyone that commits to it.  It takes things one step at a time and you don’t take the next step until you have OWNED the ONE you are on.  You need to ETR (Earn The Right) before moving on to each subsequent step.  This is how you will achieve Extraordinary Results over time.

Our First Step: Time-Restricted Eating (TRE)

Time-Restricted Eating (TRE) is sometimes also referred to as Time-Restricted Feeding (TRF). TRE is eating within a window of 12-hours or less. Most people eat on a 15-hour window, so they are only in a fasted state for 9 hours.  For example, they might have a cup of coffee with milk at 7:00 am, and then have their last bite of food at 10:00 pm.  Our goal in this first step is to master a 12-hour eating window first for at least 7 days.  Eventually, some of you may choose to eat within a 10-hour, 8-hour, 4-hour or even 1-hour window on TRE. Eating within a one hour window is known as OMAD (One Meal A Day).  I recommend decreasing the eating window to deepen the benefits of TRE, but only after you master the first step, which is at least 7 days of perfect adherence to a 12-hour window. 

Why 12-hours?

When you eat a normal meal it generally takes 3-5 hours for your body to digest and absorb the food you ate. Insulin rises significantly, shutting off fat-burning completely and also triggering excess calories to be stored as fat.

After this digesting and absorbing process, your body goes into the post-absorptive state where the components of your last meal are still in circulation.  This post-absorptive state can last for 8-12 hours after your last meal.  So it takes approximately 12 hours after the last bit of your last meal to enter the fasted state.  The fasted state is the period when your body can burn stored body fat that hasn’t been accessible during the fed state.

Until you are in the fasted state, your body is burning sugar as fuel in the form of glucose.  From this 12 hour period, your body can start burning body fat as fuel.  That is what we are aiming for here – annihilating excess body fat.

Time Restricted Eating clock

A simple example of fasting and eating on a 12-hour eating window

What if I Can’t Fast for 12-Hours?

If you are thinking this way, just stop.  You can do it.  I believe most people can fast for 12-hours if they decide to.  The decision is yours.

Who Discovered the Benefits of TRE?

Professor Satchidananda Panda, a prominent researcher from Salk Institute in La Jolla, California.  If you want to dig deep into the science of this, please read this PubMed article by Professor Panda.   Professor Panda’s book – The Circadian Code covers this subject in depth.

How Did Professor Panda Discover It?

While researching how the liver’s daily cycle works, he found that mice that eat within a set amount of time (8-12 hours) resulted in slimmer & healthier mice than those who ate the same number of calories in a larger window of time.

How Could This Discovery Help Us Live a Healthier Life?

This discovery shows that the timing of eating may be as important as what is eaten.  If TRE works for humans as it does for mice, we will be slimmer and healthier.   This approach might stave off high cholesterol, diabetes, and obesity.

How Do I Apply Time-Restricted Eating For Fat-Loss?

  1. Decide when you are going to eat your last meal of the day
  2. Eat it and log the time that you finish your last bite or drink if it is a caloric drink
  3. Make sure that you don’t consume any calories in the form of food or drink for at least 12-hours.
  4. Log the time you have your first calorie in the morning in the form of food or a caloric drink.
  5. Do this every day for 7 days
  6. If you are an LFBX Gym Client, let us know when you start TRE for Fat-Loss and then submit your results to us on the 7th day via email.

Notes: Water, herbal tea, black tea or coffee are non-caloric drinks and permissible during the 12-hours that you are not consuming food or drinks as long as there is no dairy (milk or cream), sweeter (honey, maple syrup, sugar) or soy or nut milks in them.

Stevia, Erythritol, Xylitol is ok, but I suggest that you don’t have anything sweet during these 12 hours.  You can eat sweet things during your eating window.

Also, refrain from artificial sweeteners like sucralose, saccharine, aspartame and the like as well as Coke Zero or other zero-calorie sodas or gelatins – they are poisonous and harm your health.

Salt, added to your water to balance electrolytes, is acceptable.   I recommend this Okinawan sea salt for people in Japan.  For people in the States, I recommend Redmond Real Salt.

You can brush your teeth – but don’t eat the toothpaste.

If you have any questions, drop all hesitation and ask us immediately.

Be Extraordinary!

Bodhi

 

3 Game-Changing Commitments for Successful Fat-Loss

3 Game-Changing Commitments for Successful Fat-Loss

Commitment vs. Comfort

Most of us are lazy in one or more areas of our lives.  I think we can honestly admit that.  Most of us like it comfortable and cozy all the time.  However, in order to transform your body, you are going to have to get over being lazy, comfortable and cozy.  There is no easy way around this.  If you want to transform your body by losing 5kg, 10kg, or 20kg of fat, you are going to need to get committed to being uncomfortable for a while.

You will need to move more.  You will need to let go of some food addictions.  You will need to prepare your own meals and stop eating food from the convenient store or restaurant.  You will need to get better sleep, which probably means getting to bed earlier.  You will need to experience much more trial and error. You will be uncomfortable.

Commitment is a Decision

I have had the pleasure of seeing clients “Click into Commitment” suddenly after training for over a year.  There is a magical moment when they decide that it’s time to commit not only to training but also to their fat-loss goal, by changing their approach to eating.  That is the moment when they do the work that is required to reach that fat-loss goal and they make it happen.  I am here to put the flame under your butt and say, “Why wait?”  I am here to inspire you to minimize the time it takes you to “Click into Commitment”.  Now is the time to make that decision.

Commitment Needs a Clear Plan

Once you know what your Extraordinary Goal is, you need a daily plan with weekly accountability to make it happen. As a client of LFBX Gym, you have that support.  We have a very detailed questionnaire and process that indicates to us a client’s most limiting factors, so we can craft the most effective fat-loss plan for them.

If you are not a client of LFBX Gym, we offer the highest level of training and diet coaching at our facility in Sugamo, Tokyo.  For those who either live outside of Tokyo or just prefer online coaching, we’ve got you covered as well.  Please see our FAQ here and for further inquiries, send us an email at [email protected]

Commitment Rocks the World

I want you to Rock Your World!!  There is nothing more exhilarating than that.  In order to do so, you will need to get over all shyness, hesitation, inhibition and bullshit.  I have seen this in myself over the years and I see it in my new clients who are cherishing comfort over Extraordinary Transformation.  Playing small is no fun at all.

I understand that we are all humans and we have these inhibitions and fears.  I get it.  Some of us feel bashful to be measured each week, report our daily weight progress to our coaches, or even ask questions that we need clarification on.  I get it.  And I say, “Let em go, people!  GET BOLD!  GET COMMITTED!”  Once you do, you will feel so good about the person you are becoming.   If your Extraordinary Goal is to lose 5kg, you can achieve it within 4 to 6 weeks if you are committed.   If your Extraordinary Goal is to lose 10kg, you can achieve it in approximately 2-3 months max if you commit.  You can do this.  You can completely rock your world with your commitment.

Commitment Approaches – Easy to Hard

I am offering you 3 Bold, Life-Changing Commitments to implement below.  All are effective.  All require you to enter the arena to fight and spend yourself on your worthy cause.   All will allow you to transform your body, your mindset, your health and your confidence for your Next Extraordinary Goal that you will set thereafter.  Here are those 3 commitments in the order of difficulty.

Commitment Level 1 – Make a Commitment in a Supportive Community

At LFBX Gym, we have a community connected by email and by a Facebook Group.  This is a perfect place to make a commitment.  It’s safe, you have fellow comrades in there that have the same or similar goals as you and you have me and Hitomi cheering away for you 24/7.

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal.  If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
  3. Buy the outfit you are going to wear for that photo shoot.  One that is too small for you now, but will be perfect when you hit your goal.  Make sure it is something that you absolutely love and excites you to be able to wear.
  4. Make an announcement of your Extaordinary Goal to your community.  In our case, it would be within our private Facebook Group or in our Monthly Newsletter for our clients.
  5. Get to work on achieving your Extraordinary Goal!

Commitment Level 2 – Make a Public Commitment on Social Media

Social Media, is a perfect place to make a bold commitment.  It’s not as safe or comfortable as our LFBX Gym Community, where you have fellow participants with similar goals and a team of coaches constantly cheering for you.  It’s more “Real World” where you might get some negative comments or some kind of sympathetic coddling from friends or family who could say something like, “Oh, you look just fine as you are.  You don’t need to lose weight.”  You may stir up jealousy as well as you start attaining your Extraordinary Goal.

Embrace whatever comes your way and realize that this is all good.  You are not doing this to “get attention” and admirers.  You are doing this to live the best version of you – healthy, strong, self-reliant.   This Social Media Approach is excellent at getting more skin in the game.

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal.  If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
  3. Buy the outfit you are going to wear for that photo shoot.  One that is too small for you now, but will be perfect when you hit your goal.  Make sure it is something that you absolutely love and excites you to be able to wear.
  4. Make an announcement of your Extraordinary Goal on the social media of your choice.  I recommend Facebook and/or Instagram.
  5. Get to work on achieving your Extraordinary Goal!

Commitment Level 3 – Make a Commitment that Scares the Crap Out of You

This is what I have done and what I recommend for anyone that is seriously committed to losing unnecessary body fat. This puts you on a stage, under a spotlight in the most uncomfortable situation you can think of in terms of pressure.  It’s good pressure.  It’s not a competition where you have to prove anything to the hundreds of people there.  It is a place where you can be absolutely proud of what you have accomplished.  It is a place where you can celebrate overcoming your laziness and comfort to attain a body that not only serves you but also looks fucking amazing.  

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a physique contest of some type that you can enter around the time of your Extraordinary Goal.
  3. Get a coach, contact me or another coach that you trust can get you results.  Make sure the coach you hire not only has the knowledge and experience of transforming clients but also has an amazing body and optimum health, right now.  Work with a coach that is an excellent role model of what you are aiming for.
  4. Get to work on the plan that your coach gives you.

Are you Seriously Committed?

Be honest with yourself.  If you are seriously committed, share what you are seriously committed to by commenting below.  If you are an LFBX Gym Client, let’s get on it!  If you are not, and need support, contact us.  We will guide you, step by step to your Extraordinary Goal.

Thank you for reading.

Be Extraordinary!

Bodhi

Can You Thrive on Just Meat Alone?  A Peek into the Carnivore Diet

Can You Thrive on Just Meat Alone? A Peek into the Carnivore Diet

A Simple Way To Make Yourself Even More Super

  1. Eat meat or fish, use only salt (no other spices, soy sauce, mirin or sake, garlic, ginger) as a seasoning.
  2. You can eat until you are full.
  3. Eat meat that has more fat in it.  Try to avoid chicken breast without the skin as it’s ultra-low in fat.
  4. Drink water.  For you die-hard caffeine addicts, like me, you could have straight black coffee or tea, as well.

Here is What You Can Eat

Carnivore diet meat

You can also eat chicken eggs, fish eggs, & organ meats, which are all very nutrient-dense. 

What is so Special About This Diet?

  1. It’s an elimination diet.  Meaning that it eliminates the foods that cause the most problems in the body.
  2. This diet will reduce inflammation in the body.  Inflammation appears as pain, stiffness, fatigue, fever, sores, rashes, excessive mucus production (always having to clear your throat or blow your nose).
  3. You will lose all addictions to food and drinks on this diet.  You may not believe it, but I can say from my short experience on this diet, that it’s true.
  4. Once you eat enough fat each day, you will probably only eat once or twice per day with no desire for snacking.

If You Want to Have the Most Effective Strategy to Finding Out Which Foods Cause You Inflammation, Try This:

Eat only beef seasoned with salt and drink only water.  Why beef?  Beef appears to be the best meat due to the cow’s digestive systems.  They have four stomachs that, in essence, eliminate plant-based chemicals and toxins from their digestive system so that when we eat the meat of a cow, beef, it is free of these chemicals and toxins.

Where I Recommend Buying Grass-Fed Beef in Japan

I am buying my beef from The Meat Guy.  I ordered the following cuts, as the more grass-fed organic beef you can get, the better.  It has a better ratio of Omega 3 to Omega 6 and has been raised more ethically.  Here are the cuts that I bought this week:

  1. Grass-fed ground beef
  2. Grass-Fed Steak pieces
  3. Grass-fed Ribeye
  4. Grass-fed beef fat – used as oil and for extra fat.

I use Himalayan salt, but you can use a sea salt like this Okinawan Ishigakijima salt.

Here is a photo of the Ribeye from The Meat Guy

Keep it Simple

I think the only way you are going to really KNOW if this works for you is to do it 100%.  It can take around 2-3 weeks to really see the effects of the diet on things like allergies, but you could notice changes more quickly.

Eating Out

Try your best to avoid eating out if you can.  In the worst case, communicate well with your server or even better, talk with the chef directly.  You definitely don’t want a steak that is cooked with seed oils such as canola, sunflower or safflower.  Ask them to use beef fat or butter only.  In Japan, you can usually get really good fish, but again, make sure that it is not going to be smothered in sugar, soy sauce and mirin (rice wine for cooking).  Sometimes the staff doesn’t know what is in each dish in Japan, as most Japanese people don’t ask such finicky inquiries:-)   Eggs are pretty safe to order, but again, make sure that they use real butter and not some margarine or hydrogenated oils to prepare them.

Macronutrient Recommendations

For a lady around 50kg (110lbs)

You need 1.8g of protein per kilogram of body weight, so you need about 90g of protein per day. To maintain your body weight, you need about 1.25g of fat per 1g of protein, so in this case, you need about 113g of fat per day.    In the case that you want to gain weight, you will want to increase your fat to 1.5g (135g) to 2g (180g) of fat per 1g of protein.

For a guy around 75kg (165lbs)

You need 1.8g of protein per kilogram of body weight, so you need about 135g of protein per day. To maintain your body weight, you need about 1.25g of fat per 1g of protein, so in this case, you need about 169g of fat per day.    In the case that you want to gain weight, you will want to increase your fat to 1.5g (203g) to 2g (270g) of fat per 1g of protein.

Don’t worry that much about the details in the beginning, but eventually, say after about one month of doing the carnivore diet, you want to make sure that you eat more fat than protein. 

You May Feel Satisfied on One Meal A Day (OMAD)

I eat 2 meals per day on this diet without any desire for snacks at all.  My body is now using fat instead of sugar (glucose/glycogen) for energy and fat lasts a long time – 16+ hours between dinner and breakfast and 5+ hours between breakfast and dinner.  I used to feel hungry all the time when I was eating a higher fruit and vegetable-based carbohydrate diet.  On the carnivore diet fasting is much more simple and I feel that I could be satisfied on an OMAD (One Meal A Day) approach to eating if I choose it.

Simple Carnivore Meal Plan

Just to give you a peek at how simple this approach is, here is what I ate yesterday – about 1,100 kcals at around 10:30 am and about 1,100 kcals at around 4:30pm.  I didn’t count calories but just ate until I felt satisfied.

*I added some coconut oil to my collagen last night for a sort of “macaroon” tasting treat, but it left a knot in my stomach for over 12 hours.  I think I’m done with coconut oil.

 

Here is an idea of things you could eat on a flexible carnivore diet:

I recommend 2 meals per day, but am sharing 3 here just in case you feel you need them.  Eat slowly until you are satisfied.  It’s a very intuitive way of eating; very natural.  Only eat again when you are truly hungry.

Breakfast

  • 2-4 eggs cooked in grass-fed butter with fatty pork like 豚バラ (you can omit the egg whites if you like – I am only eating the yolks lately)
  • 115-230g (4-8oz) hamburger or beef steak

Lunch

  • 150g (3oz) salmon with butter

Dinner

  •  10g of Salmon roe いくら, which is very high in Iodineヨウ素 and Omega-3.
  • 150g (8oz) grass-fed ribeye steak

Next Level Carnivore – Yikes!! Bring on the Organ Meats!!

This level is for you if you are open to eating organ meats like liver and grass-fed beef trimmings or suet (beef kidney fat). Muscle meats are very rich in many vitamins and minerals, but don’t cover all of them. This “Next Level Carnivore” diet helps fill in many of the possible nutrients, such as vitamins & minerals, that a strict muscle meat diet does not provide.

Here is a good case in point.  I ate 322g of chicken liver/hearts and it had more vitamin C than 2 medium lemons.  Organ meats are amazingly rich in both vitamins and minerals.  Very high in protein as well.  There are 79g of protein in those chicken livers and hearts as well.  Here’s a look at the nutrients.

Chicken Livers Vs 2 Lemons in a Vitamin C contest – CHICKEN LIVERS WIN by nearly 20 grams!!

 

Wrapping it Up

I am very new to the Carnivore Approach and am in the trial and error phase.  I’m sharing this because I think it’s absolutely fascinating.  It could be such a game-changer for people who are open to it.  It’s definitely extra-ordinary!

If you have any questions or comments, shoot!

Thanks for reading.

Be Extraordinary!

Bodhi

ダイエットに効果的!1日2分間のトラッキング

ダイエットに効果的!1日2分間のトラッキング

ダイエットをトラッキングする簡単な2つの方法

ダイエットに真剣に取り組んでいる場合、食べるものが体脂肪に与える影響についての認識を高めるのに役立つ方法が2つあります。

ダイエットをトラッキングする為の武器その1ー体重計

最初の方法は毎朝行い、作業には2分かかります。手順は次のとおりです。

  1. 毎朝、何かを口にする前にトイレを済ませてください。
  2. 体重を測定します。 私が使っている体重計はこちらです。あなたが服を着て測定する場合は、いつも同じ服を着てください。私はヌードで測るので、私は服の重量について考える必要はありません。
  3. 毎日あなたの朝の体重を記録してください。
  4. 体重が増えたり減ったりした場合は、前日の食事の内容や時間を見直してみましょう。
  5. 毎日自分の体重を測る事で、自分の体への意識が高まり、あなたのダイエットを助けてくれます。

フィジークコンテストのためのダイエット方法として使ったトラッキング

この簡単な追跡システムの使用方法とその結果の個人的な例をいくつか紹介します。

1つ目の例は、Best Body Japanと呼ばれるフィジークコンテストの準備でした。 私はコンテストの準備のためにオンラインダイエットコーチに指導してもらっていたので、私たちは私の脂肪燃焼方法のコミュニケーションとしてエクセルを使用しました。 下の表です。

4月13日の81.9kgから5月18日の78.6kgに行ったので、5週間以内に約3.3kgの脂肪燃焼ができたことがわかります。もちろん、私はトレーニングをしていて、食事は非常に厳しく、毎日すべての主要栄養素(タンパク質、炭水化物、脂肪)を計算していました。私はこのブログで「24時間のファスティング」についてこのスタイルのダイエットについて書きました。フィジークコンテストに参加する場合、又は非常にスリムで筋肉質な体が必要な写真撮影がある場合にのみお勧めします。

私の体を癒すことを願ってこのシステムをどのように使用したか

2つ目の例は、最近、腎臓の問題を改善することができるかどうかを確認するために90日間の生のフルーツダイエットを行ったときのものです。短期的には、生のフルーツのみの食事またはローフードビーガンの食事が有益だと思います。妻のひとみは、毎日食事の約60〜70%は生の果物や野菜をたべていますが、私には効果的ではありません:-) 下の表で、すべて生のフルーツだけで脂肪の減少がどのくらい早く起こるかを見ることができます。これは2019年の記録で、4/11は日付、2列目は体重、3列目は毎日の経験に関するコメントです。

4月11日の体重77.6kgから5月7日は71.4kgになったことがわかります。これは4週間以内に体重が6.2kg減ったことがわかります。私が体格コンテストで行ったマクロ管理法の食事とは異なり、上記の私が行ったフルーツだけの食事では、筋肉と脂肪の両方が大幅に減少しました。だから、もしあなたがすべて生のフルーツだけのダイエットをする場合、たんぱく質が非常に少なくなるので注意が必要です。これら2つのタイプの食事は、それ自体が深いテーマであるため、今後のブログで詳細に掘り下げていきます。下の写真は、脂肪の損失と筋肉の損失の観点から各食事の結果の写真です。

Bodhi Kenyon tracking fat-loss muscle Bodhi Kenyon tracking for fat-loss skinny

これらの写真から、体脂肪を減らしながら筋肉(除脂肪体重)を維持する上でタンパク質がどれほど重要であるかがわかると思います。左の写真では、体脂肪が約8%で77kg(169ポンド)だったため、除脂肪体重は約71.8kg(158ポンド)でした。右の写真では、体脂肪が約8%で67kg(147lbs)だったため、除脂肪体重は約61.6kg(136lbs)でした。それは約10kg(22lbs)の筋肉の違いです!うわぁ!

ダイエットをトラッキングする為の武器その2ーメジャー

二つ目の方法は、週に一度トラッキングする方法です。この方法は、ダイエットに真剣に取り組んでいる私のクライアントの何人かが使っています。それは、週に一度体重測定値を私に報告し、それに対して私は、彼らが自分の目標を順調に保つために必要な正直なフィードバックを与えます。このフィードバックに加えて私がしていることの1つは、週に1回ウエストを測定することです。なぜそれをしていると思いますか?それは、特に、私と一緒に筋力トレーニングをしているクライアントは、除脂肪体重(基本的には体重から体脂肪を引いたもの)が増加することを知っています。言い換えれば、彼らは筋肉を増やそうとしているので、彼らの増えた筋肉量に比例して有意な体脂肪を失わないのであれば、体重計の読み取りだけで、脂肪をまったく失っていないように見えるかもしれません。ビフォーアフターの写真も、結果を見ることができるため役立ちます。彼らの筋力の向上も、筋肉を獲得しているという事実を裏付けています。つまり、筋肉(除脂肪体重)を増やしているということです。クライアントのウエストを測定するために使っているお気に入りのメジャーは、この方法と同じくらいシンプルで簡単なメジャーです。

ダイエットをトラッキングする際のウエストの測定方法

ウエストが約1cm(0.4インチ)小さくなるごとに、約1kg(2.2lbs)の脂肪の損失があることがわかりました。 私たちは皆、脂肪が体にとどまることを好むさまざまな場所を持っていますが、ウエストは実際の脂肪燃焼の優れた指標であることがわかりました。

シンプルに保つために、下の画像のようにおへそ全体を直線で測定し、毎日の体重測定値を記録するのと同じ場所に結果を記録します。

ご覧のとおり、毎朝2分の単純な時間で、体組成に大きな違いが生じる可能性があります。 もちろん、目標を達成するためには、食事と運動を調整する必要がありますが、あなたが目標に真剣に取り組むのであれば、このトラッキングは間違いなくあなたのダイエットの役に立ちます。

この情報が誰か他の人を助けることができると感じたら、記事をシェアしてください。 そして、コメントはいつでも歓迎します。

読んでくれてありがとう。

Be extraordinary!

Bodhi

 

ダイエットに効果的!1日2分間のトラッキング

Tracking for Fat-Loss Daily – A Two-Minute Job

Two Simple Ways of Tracking Fat-Loss

If you are serious about losing fat, here are two ways of tracking fat-loss that you can help increase your awareness of what you eat and how it affects your body fat.

Tracking Fat-Loss Weapon One – The Scale

The first way is done every morning and it takes 2 minutes to accomplish.

Here are the steps:

  1. Every morning, first thing before drinking any liquid or eating any food, go to the toilet and relieve yourself (pee and/or poop).
  2. Then measure your weight on a reliable scale.  I do this nude so I don’t have to think about the weight of my clothes.  If you do it in clothes, make sure that it’s always the same thing – i.e. only underwear.  Here is my recommendation for a scale if you don’t have one already.
  3. Record your morning weight daily in a log that you can access daily – either with pen or paper, on your pc in a word or excel document, or with an app.
  4. Notice trends in your weight gain and weight loss and make adjustments accordingly.  i.e. if you gained weight, think about what might have caused it.  Vice versa, if you lost weight, think of what you did to create that.
  5. By tracking your body weight daily, you will develop a higher awareness of what works and doesn’t work for you in terms of fat loss.

How I Have Used This System for Tacking Fat-Loss for a Physique Contest

I’ll share some personal examples of how I used this simple tracking system and the results of them.

The first one was a prep for a physique contest called Best Body Japan. I was working with an online diet coach at the time in prep for this contest, so we used an excel document as communication of my fat loss.  Here it is:

tracking for fat-loss chart best body

You can see that I went from 81.9kg on April 13th to 78.6kg on May 18th, so within 5 weeks, I was able to lose approximately 3.3kg of fat.  Of course, I was training and my diet was ultra-strict, counting all macronutrients (Protein, carbs, fat) each day.  I referred to this style of dieting here in my blog about “24-hour Fasting for Fat Loss” and only recommend it if you are entering a physique contest or have a photoshoot where you need to be extremely lean and muscular.

How I Have Used This System in Hopes of Healing My Body

The second one was more recent when I did a 90-day raw food diet to see if I could heal a kidney issue.  Short term, I believe that a fruit-only diet or a raw food only diet can be beneficial.  My wife, Hitomi, thrives on about 60-70% raw fruit every day.  I don’t:-)  You can see how fast fat loss can happen on an all-raw diet in the timeline below.  This was in 2019 the first number, 4/11 is April 11th, the second row is my weight and the third row are comments on my experience each day.

tracking for fat-loss chart fruit diet

You can see that I went from 77.6kg on April 11th to 71.4kg on May 7th, which is a drop in body weight of 6.2kg in less than 4 weeks.  I dropped down to my lowest body weight of 65.5kg by the 87th day of this diet.

Fat-Loss without Muscle-Loss

Different from the macro-focused diet I did for the physique contest, there was both significant muscle and fat loss on the raw-food diet, so that is something you need to be aware of with an all raw food diet, as protein gets ultra-low.  I’ll dig deeper into the intricacies of these two types of diets in a future blog, as they are deep subjects on their own. For now, here are photos of the results of each diet in terms of fat-loss and muscle loss.

                                   Bodhi Kenyon tracking fat-loss muscle       Bodhi Kenyon tracking for fat-loss skinny

I believe from these photos, you can see how important protein is in terms of maintaining muscle (lean body mass) while losing body fat.  In the photo on the left, I was 77kg (169lbs) at about 8% body fat, so my lean body mass was about 71.8kg (158 lbs). In the photo on the right, I was 67kg (147lbs) at about 8% body fat, so my lean body mass was about 61.6kg (136lbs).  That’s about 10kg (22lbs) of muscle difference! YIKES!

Tracking Fat-Loss Weapon 2 – The Tape Measure

Some of my clients who are seriously focused on fat-loss report their weight measurements to me once per week using the system above.  This gives honest feedback to keep them on track with their goals.  One thing that I like to do in addition to this is to take a waist measurement once a week.  Why do I like to do that?  Especially when I have new clients that are strength training with me, I know that they are going to increase their lean body mass (basically your body weight minus body fat).  In other words, they are going to gain muscle, so if they don’t lose significant body fat in proportion to the muscle they gain, with just the scale reading, it may look like they haven’t lost any fat at all.  Before and after photos help resolve this, as they can SEE their results.  Their undeniable strength gains in the gym also support the fact that they are gaining strength, which means they are gaining muscle (lean body mass).  As additional tracking support, I like to use a simple measuring tape, something as inexpensive and simple as this one, to measure my client’s waist.

How to Measure the Waist When Tracking for Fat-Loss

I have found that for about every 1cm (0.4 inches) lost on the waist, there is a fat-loss of about 1kg (2.2lbs).  We all have different places that fat likes to stay on the body, but I have found that the waist is a great indicator of actual fat-loss.

To keep it simple, measure across your belly button in a straight line as in the image below and log your results in the same place as you log your daily weight measurements.

Get Tracking!!

As you can see, a simple 2 minutes of your morning, every day, can make a significant difference in your body composition.  Of course, you have to make adjustments with your eating and exercise to reach your goal, but this will definitely help if you stay true to it.

If you feel that this could help others, please share it.  And comments are always welcome.

Thank you for reading.

Be extraordinary!

Bodhi

Fresh & Delicious Lemonade that Can Zap A Cold Fast

Fresh & Delicious Lemonade that Can Zap A Cold Fast

Lemonade Fast

When you are experiencing the symptoms of a fever, the flu, GI issues or allergies, or you are just feeling off physically, please give this Lemonade Fast a try. It does wonders for allowing the body to heal while giving it enough nutrients to support the healing process.

How to Make Healing Lemonade

1. Cut one fresh lemon in half – always use fresh fruit
2. Juice ½ and store the other 1/2 in plastic wrap
3. Add ½ to ¾ tablespoon of pure maple syrup (make sure that it is 100% maple syrup)
4. Pinch of cayenne pepper (increases warmth, adds extra vitamin C and B-complex vitamins – optional)

Combine the lemon juice, maple syrup and cayenne pepper in a 300-500ml (10-16oz) glass and fill with purified water – it can be warm or cold.

Save Time by Making 1 Liter (1 Quart) in Advance

  1. 1 ½ lemons squeezed
  2. ½ cup of maple syrup
  3. Cayenne pepper to your desired heat preference (optional)
  4. Fill the rest with water

fresh-squeezed lemonade

Can I Drink or Eat Other Things When I’m on this Lemonade Fast?

You are always free to do what you want, but if you want the immune-boosting, cleansing effects of this simple and delicious remedy to heal your body, drink only this lemonade.  In fact, drink as much and as often as you like.  And when your cold, flu, GI issues or allergies lift, you are free to go back to eating your normal diet, but please do your best to focus on eating more real foods in their natural state and decrease eating processed foods.

A Few Words on Lemonade and Tooth Enamel

Some of my clients have made drinking this lemonade a daily habit, especially first thing in the morning.  If you are drinking lemonade every day or feel sensitivity in your gums and teeth when drinking it, please take note of the points below.

  • Use a straw because it sends the juice to the back of your mouth, away from your teeth.
  • As soon as you finish your lemonade, rinse your mouth with tap water. This normalizes your saliva, which helps to remineralize your enamel.
  • Wait an hour before you brush your teeth. Acids soften the enamel, and brushing softened enamel can damage it.

Can I Lose Weight Just Drinking this Lemonade?

You certainly can. I have even used this as a 1 day fast when I felt good and just wanted to give my body a day of rest from digesting heavier foods.  Give it a shot if it resonates with you.  This lemonade fast can be done for 1, 2, 3 or up to 10 days easily.

Enjoy!

Be Extraordinary!

Bodhi