Quick Fat Loss – A 2-Step Plan

No matter if you are 5 pounds more than you want to be, or, 50 pounds, you want that fat gone ASAP.  So many people are searching the internet for a quick fat loss solution.

I’m going to explain several supplements which work together to help accelerate weight loss. They can be purchased in formulas together. (You don’t have to buy all these things separately.)

Then I’m going to explain an exercise plan that takes 25 minutes a day, 6 days per week. It is designed to be safe and effective for aging people in their 40s and beyond.

The 2-step plan is simple and effective.

Fish Oil

Some fish oils are rich in Omega 3 fatty acids. The three most important Omega 3 fatty acids are EPA and DHA and ALA. And, it’s important to get them in the right dosages for you to get the great benefits Omega 3’s can deliverFish-Oil-Capsules

Fortunately ALA is abundant in many food sources. The two most critical Omega 3’s to get in the right doses from fish oil are EPA and DHA. Omega-3 fats may help reduce your risk of heart disease. They also support healthy brain and joint function, and, reduce inflammation.

Research has shown that for people who do regular resistance training Omega 3’s may help stimulate muscle growth and support fat loss.

They also contribute to feeling more full. One study found that the group that was taking fish oil supplements felt full for 2 hours longer than the group that was not.

This can help with weight loss as well. Research indicates Omega 3’s may also contribute to weight loss by boosting metabolism.

What’s critical is that the proper doses of DHA and EPA are taken daily. The research indicates that those doses should be 1500 mg daily for each.

When I learned this from reading research papers I went to my local sports nutrition store to find a fish oil supplement that delivered DHA and EPA in those doses.

I couldn’t tell from the Supplement Facts on the labels what and how much was in those products. The labels just referred to “Omega 3’s”, or, “Proprietary Formula”

My search ended when I went online to find that JYM Supplements offered a fish oil named

Omega-JYM-Fish-Oil
Omega JYM Fish Oil

OMEGA  JYM. And, on the label, it says 750 mgs of DHA and EPA. Proper dosage is 2 capsules daily.

JYM Supplements can be purchased on BODYBUILDING.COM. They have a Price Match policy so they will never be undersold.  (1500 g DHA and 1500 g EPA)

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

L-Carnitine

The body breaks down fat into fatty acids. L-Carnitine moves the fatty acids into the cells to be converted to energy. Thus, L-Carnitine plays an important role in the body’s functions for burning fat.

It also may reduce muscle soreness after working out, increase oxygen supply to the muscles, and improve recovery after workout sessions.

There have been some animal studies indicating that L-Carnitine can contribute to anti-aging in brain function. That might be helpful for some of us guys as we continue to get older.

L-Carnitine is found in the JYM POST-WORKOUT  formula.

Post-JYM-Powder
POST JYM Powder 30      Servings

(1.5-2.0 g, 4 times daily)

Beta-Alanine

Beta-Alanine is an amino acid. Amino acids are the building blocks of proteins. Beta-Alanine is used by athletes to improve performance and benefit health in general.

The body uses it to produce Carnosine and Carnosine is used to do some really cool stuff.

Carnosine reduces the acid that builds up in muscles during high intensity exercise. By doing that, it enables to muscles to outperform what they would have done without the buffering work of the Carnosine.

More calories are burned, contributing to more fat burned.

working-out-over-60

Because Carnosine reduces muscle fatigue, extending the time until exhaustion, with proper nutrition and recovery, the muscles may grow more. More muscle size and strength causes metabolism to increase.

Greater metabolic performance, in turn, burns more fat, even when the body is at rest.

So, supplementing Beta-Alanine will help someone who is doing regular resistance exercise to gain more lean muscle and reduce fat.

Studies indicate that Carnosine has antioxidant qualities, may strengthen the immune system and has anti-aging properties.

Additionally, Carnosine may improve muscle health and function in seniors. Studies indicate it also improves the production of Nitric Oxide which helps battle the aging process and contributes to heart health.

Beta-Alanine is in both PRE JYM, pre workout formula and the POST JYM after work out formula.

(1.5-3 g before and after workout)

Green Tea Extract

Green tea extract is rich in something called catechins, and it contains a fair amount of caffeine. It appears that this combination of ingredients is responsible for its weight loss properties.

A study published in The Journal of Nutrition, found that consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels.

Triglycerides are a type of fat, stored in fat cells in the body. They’re stored when the body doesn’t need more energy. They are used when the body needs more energy. Lower levels of triglycerides equates to less body fat. We like that!

Green tea extract is in the SHREAD JYM formulation.

JYM-SHRED-Fat-Burner
JYM SHREAD Fat Burner

Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat. Many studies have shown that green tea extract can increase fat burning and cause fat loss especially in the belly area.

(500-1000 mg 2X daily, once in early morning and once in late morning)

Caffeine

Caffeine can contribute to fat loss in several ways and there has been an abundance of research to back it up.  It too, is part of the SHREAD JYM formula.

It speeds metabolism somewhat. This is a minor contribution from caffeine for weight loss.

A study found in the National Library of Medicine had subjects do 60 minutes of cycling. People who got caffeine beforehand enjoyed the exercise more and felt like it was less difficult than people who got a placebo.

Studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

(200 mg once in early morning, once in late morning and once before workout)

Betaine

Betaine has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training lasting longer and more intensely. Therefore more calories are burned. (1.5-2 g once before workout and once after).

And so, Betaine is provided in proper dosage in both PRE JYM and POST JYM

Branch Chain Amino Acids (BCAAs)

BCAAs are effective in increasing muscle growth, decreasing muscle soreness and reducing fatigue in the muscles during exercise. These things work synergistically to contribute to higher output and burning more calories.

(5 g before and after workout) The correct dose of BCAAs are in both PRE JYM and POST JYM

Protein Powder

Many studies have shown that while eating a high protein, low carbohydrate diet the protein contributes to loss of fat, particularly belly fat.

You can see the findings from this study:  “A high-protein diet for reducing body fat”

The protein keeps you from getting hungry for longer than carbohydrates. Protein is also the main building block of muscle. When you have more muscle, your metabolism burns energy at a faster rate, which aids in weight loss.

Pro JYM PROTEIN POWDER is made up of 4 proteins, each fueling the muscles at different times.  Whey protein isolate digests and is absorbed most rapidly, fueling the muscles quickly.  This is especially important right after a workout and first thing in the morning.

As Jim Stoppani explains, “Research now shows that when you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.”

JYM-PRO-PROTEIN-BLEND
JYM PRO PROTEIN BLEND

(Total daily protein intake with meals and protein powder should be at least 1 g per pound of body weight. You will probably get better results with 1.5 g daily protein per pound of body weight.)

High Intensity Intervile Training (HIIT) Plan

The 12-week plan I am about to start requires 25 minutes of exercise, 6 days per week. 4 days are weight training and 2 days are cardio training. The plan is designed for aging people, in their forties and beyond.

It is Bill Phillip’s “Back to Fit” plan. You can read my review here:  Bill Phillip’s “Back to Fit” Review. Bill-Phillips-Back-to-Fit

The HIIT component with weight training works like this: There is a circuit of 5 exercises. You go from one exercise to the next without stopping to rest. Each exercise is 10 repetitions.

After completing all 5 exercises you rest for 2 minutes. You do the circuit 5 times. That’s all.

You can hear Bill Phillips introduction comments in the 30 second video below:

The HIIT component with the cardio exercises works like this: You do whatever kind of cardio you wish. You can use a treadmill, or other cardio machine. You can walk, jump rope or anything else.

There are 3 levels of intensity. The first 2 levels last for 2 minutes. The third level lasts for 1 minute. If an intensity of 10, were all out, your first 2 minutes would be like walking, a level of 3 for 2 minutes.

The next 2 minutes are a level 5, maybe a jog. The third set for only 1 minute would be at a level 8, maybe a run. Then you go back to level 3. You do the set of 3 levels, 5 times for a total of 25 minutes.

Putting it All Together

 

Following is exactly how I will be doing my Post Quarantine Quick Fat Loss plan to grow muscle and lose fat. I’ll be using the “SHORTCUT TO SHRED” supplement stack by JYM Supplements. These supplements are the best I’ve been able to find.

They are science based, designed by Jim Stoppani, PhD. You can learn about him and why his supplements are so incredibly effective in my recent article: https://fitness-for-men-over-60.com/jym-supplements-post-jym-review/

I listed the JYM supplements below in the bold lettering. If you wish to buy individual supplements from other manufacturers, I listed the ingredients and doses for you.

If you purchase the JYM SHORTCUT TO SHRED Supplement System you will have ALL the supplements I’ve explained here.

MORNING

  • PRO JYM PROTEIN POWDER: 1 scoop
  • OMEGA JYM FISH OIL: 2-3 g
  • SHRED JYM: 1 dose
    JYM-SHORTCUT-TO-SHRED Supplement System
    SHORTCUT TO SHRED Supplement System
    • Includes
      • CAFFEINE 200 mg
      • GREEN TEA EXTRACT: 500-1000 mg
      • ACETYL L-CARNITINE: 1.5-2 g

LATE MORNING/EARLY AFTERNOON

  • SHRED JYM: 1dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g

30-45 MINUTES PRE-WORKOUT

  • PRE JYM: 1 dose
    • CAFFEINE: 200-300 mg
    • GREEN TEA EXTRACT: 500-1000 mg
    • ACETYL L-CARNITINE: 1.5-2 g
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g

IMMEDIATELY PRE-WORKOUT

  • PRO JYM PROTEIN POWDER: 1 scoop

IMMEDIATELY POST-WORKOUT

  • PRO JYM PROTEIN POWDER: 2 scoops
  • POST JYM: 1 dose
    • BCAAs: 5 g
    • CREATINE: 1 serving
    • BETA-ALANINE: 1.5-3 g
    • BETAINE: 1.5-2 g
    • GLUTAMINE: 3-5 g

WITH DINNER

  • OMEGA JYM FISH OIL: 2-3 g

BEFORE BED

  • PRO JYM PROTEIN POWDER: 1 scoop

Summing it up

To simplify:

  1. You complete a simple-to-follow workout plan, 25 minutes daily, 6 days a week.
  2. You purchase the supplement “stack” and take the supplements as I listed above.

If you are willing to follow those steps for 12 weeks you can experience quick fat loss.

If you work the plan, the plan will work.

I hope this information has been a help for you. I would love to receive any comments or questions you have below.

Glenn-in-the-Gym
Glenn

16 thoughts on “Quick Fat Loss – A 2-Step Plan

  1. Alyse says:

    Amazing plan you have designed here for quick weight loss! I’m so excited to get started today. Are there any side effects with the supplements?

    Thanks for sharing with such clarity and I can’t wait to get started with this 2 step plan that works!

  2. Yatzel says:

    Very interesting, definitely I will suggest this to my husband, actually he is doing exercises and consuming Omega 3. And is good to know that they don’t have any side effects.

  3. Albright McHeals Sr says:

    Hi Alyse,
    This articles comes at the right now. My old boy need some like this especially the Supplements. So now that you have done all the work for me through, I would just follow your recommendations.

    Thank you.

    • Glenn says:

      Hi Albright,

      Thank you for the nice comments. Alyse was the first person to comment and I replied to her. I actually wrote the article.

      Appreciatively,
      Glenn

  4. C.N. says:

    Thank you so much for this extremely informative article, Glenn! I have several family members who are currently trying to lose weight, and they all worry that they’re going to have to starve themselves and/or kill themselves in the gym to see significant weight loss. I had no idea that fish oil (Omega 3), green tea, and caffeine contributed to weight loss-my family will love to hear this! Haha. I fully agree that using these proven supplements, combined with a proper exercise regimen, will help the weight to fly right off! I have saved your article and will definitely share it with my friends and family! God bless you!

    • Glenn says:

      That’s wonderful! The 25 minute workouts, because they are HIIT are also very effective in burning fat. And, even if someone rests more than the plan they are still not going to be in the gym for long. I’m doing the workout plan now and I think it’s great. God bless you too!

  5. Sarina says:

    Hi Glenn, these are a very detailed fat loss program. I didn’t know there are more to it, apart from food portion control and exercise to lose weight, which I think most people are unaware of. Thanks for this helpful article.

  6. Kay Keene says:

    Hi Glenn, this is a great article with all the details, I use supplements myself and am still learning the best products to use, and I had not heard of L-Carnitin, seems like one I should add to my list.
    Your article has the full deal, I will send it my brother-inlaw, he will love this.

  7. Ling T says:

    Thank you for your post and share with us how to loss fat and quick. I’m always looking for how to loss weight in easiest way, I think Protein powder and supplements helps a lot, plus contains nutrition and you will need it everyday, and I’m sure that I can take a balance while losing weight. Oh and the instructions what and how to take it daily too. It’s useful to share this information that what I’m always looking for. Because there are plenty websites they sell, but they always forgot the instruction and how to take them daily. It’s awesome and I hope I can read your blog post more in future.

  8. Joss Landry says:

    Well, men over sixty absolutely need this regiment. Not just a supplement, this is an efficient food to restore the body’s natural elasticity and vigor. At that age, most people get sore knees, sore joints, sore backs. Exercise and weight training will help all this, but you must ingest more nutrients to not only perform better but to continue performing on a weekly basis. Some have tried to pursue these goals of getting fitter without the supplements and proper nutrients and were overcome with fatigue and discouragement within the first week of training.

    Jym protein powder and Jym omega fish oil will help prolong muscle use while keeping stamina and energy on high.

Leave a Reply

Your email address will not be published. Required fields are marked *