How to lose body fat in 30 days? Today was day 1 of Ploni Almoni learning the concepts of what he must do. Today was Ploni Almoni's first full day of following the Hashi Mashi Way.
How to Lose Body Fat in 30 Days – Day 2
I just spoke with him and he reported the following, remember he lives in San Francisco. He told me that Day 1 went great, specifically because he did not have any heavy cravings during the day and even into the evening.
How to Lose Body Fat in 30 Days – Food Choices
He drank alot of water through the day to start. He was not that hungry in the morning because the previous evening he had a whole bag of Reese's peanut candies. He ended up having two hard boiled eggs, some celery and raw pecans. He also had a whole avocado. In the evening, he had dinner with friends. He ignored the bread and the potatoes and had cauliflower, asparagus, mushrooms and a few servings of chicken breast.
How to Lose Body Fat in 30 Days – Reflections
The best part of the day was in the evening having dinner with several friends and no heavy cravings for cake and cookies. It was not as hard as he thought, he snacked during the day on real food and had a good sleep in the evening, another very critical component. I told him that starting tomorrow, he should keep track of his own records and make notes for the next 30 days of what he ate and his body fat loss. Learning how to lose body fat in 30 days is pretty simple, the application is a bit more difficult, especially in social situations when eating real food can be challenging. As we are going into the weekend, I gave this piece of advice to Ploni, 1 meal to 2 meals max he can be a bit lenient, but if you are going to cheat, make it the highest quality cheat meal. Meaning, if you are craving a donut, do not get it from a vending machine, go to the nearest high quality bakery you can find and have the best baked item on the menu. Tomorrow we will see the results. Even in one day, my expectation is that Ploni will take off at least a pound. This is how to lose body fat in 30 days. Eat real food. Drink water. Sleep. We will start adding exercise to the mix once he starts to feel more energy. In the meantime, I have asked him to walk for at least 20 minutes a day and up to an hour. Take a stroll, get moving, he is going to be awesome in a month! You can too. Contact me for details.
How to Lose Body Fat in 30 Days Fat Loss Table
| Date | Squats | Deadlifts | Bench Press | Shoulder Presses | Barbell Rows |
|---|---|---|---|---|---|
| Monday April 7, 2014 | 5 sets 5 Reps 45lb, 50lb, 55lb, 60lb & 65lbs | 1 set of 5 Reps with 95lb | |||
| Tuesday April 8, 2014 | 5 sets of 5 reps | 5 sets of 5 reps | |||
| Wednesday April 9, 2014 | 5 sets of 5 Reps using 50lbs, warm up with 45lb | 1 set of 5 reps using 95lbs | 5 sets of 5 reps using 50lbs | ||
| Thursday April 10, 2014 | Rest | Rest | Rest | Rest | Rest |
| Friday April 11, 2014 | 5 sets of 5 Reps using 55lbs, warm up with 45lb Sets and Reps were solid, so can go up to 60lbs on Monday | Plan:5 sets of 5 reps using 50lbs, ended up using 70lbs | Rest | Plan:5 sets of 5 reps using 50lbs | |
| Sunday April 13, 2014 | |||||
| Monday, April 14, 2014 | 5sets5reps using 60lbs, warm up with 45lbs felt good with 60 , so will go up to 65lbs on wed | 1 set of 5 reps with 105lbs felt good with 105lbs so will go up to 115lbs on friday | 5x5 using 55lbs - felt good, go up to 60lbs on Friday | Rest | |
| Wednesday April 16, 2014 | Plan is 5 sets of 5 reps with 65lbs, warm up with 45lbs..actual was with 65lbs...felt strong enough and can go up to 70lbs | 1 set of 5 reps with 115lbs, squats are the warm up...115 was too much too soon...going back to 110lbs next monday | Plan is 5 sets of 5 reps using 75lbs : actual was 70lbs...can go up to 75lbs | Plan 5 sets of 5 reps using 55lbs: actual was with 55lbs 5x5 | |
| Friday, April 18, 2014 | plan 5x5 with 70lbs, warm up with 45lbs Actual: warm up with 45lbs 5 sets of 5 reps using 70lbs...can go up to 75lbs on Monday | Rest | Plan :5x5 using 60lbs Actual:5x5 using 65lbs on Monday | ||
| Wednesday, April 23, 2014 | play warm up with 45lbs and then 5x5 with 75lbs actual: warm up with 45lb 2 sets, 1 set with 65lbs and 5 sets with 75lbs Go up to 80lbs on Friday | warm up with squats and then 1 set of 5 reps with 110lbs or 115lbs...probably would be smartest with 110! actual...did these last..warmed up with 5x5 of 75lb squats and did 1 set of 5 reps deadlifts with 110lbs, felt better than last week.. | Plan warm up with shoulder dislocations and 45lbs....5 sets of 5 reps with 65lbs actual: 2 sets with 45lb warm up shoulder presses...then 5x5 using 65lbs for shoulder presses..can go up to 70lbs next shoulder press workout which should be on Monday | ||
| Friday, April 25, 2014 | plan: warm up with 45lbs then 5x5 with 80lbs actual: squats warm up with 45lb and 65lbs 5 sets of 5 reps of squats with 80lbs go up to 85lbs on monday or wed | Plan is warm up with 45lbs then 5x5 bench presses with 75lbs or 80lbs warm up with 45lbs 2 sets 5x5 bench presses with 80lbs go up to 85 or 90lbs on monday or wed | Plan warm up with 50lbs then 5x5 barbell rows with 60lbs actual: 5x5 barbell rows with 65lbs go up to 70lbs on wed | ||
| Monday, April 28, 2014 | plan warm up with squats of 45lbs then 65lbs, then 75lbs try 5x5 reps of squats with 85lbs Actual: Warm up Squats with 45lb, 65lbs and 2 reps of 75lbs 5 sets and 5 reps of Squats with 85lbs. The squats are getting tougher, but I think I can go up to 90lbs on Wed or Friday. | deadlifts - warm up is squats - try deadlifts of 115lbs Actual: Squats were the warm up. Did one set of 5 reps Deadlifts using 115lbs. Felt better than last week when my back felt some strain. Go up to 120lbs on Friday. | plan warm up with shoulder dislocations and press with 45lbs 5x5reps of shoulder presses with 70lbs Actual: Warmed up with 45lbs. Did 5sets of 5 reps shoulder presses with 70lbs. Can go up to 75lbs on Friday. | ||
| Wednesday, April 30, 2014 | plan to shoot for 45lb warm up/65/80lb/ squats and then 90lbs actual: 45lbs 3 reps 65lbs 2 reps 85lbs 2 reps 90lbs 5sets 5 reps Squats Surprisingly felt pretty good. I did not think it would since I overindulged earlier in the evening, but actually felt stronger. Can go up to 95lbs for Friday, either 5x3 , 3 x 3 or 3x4 will see how I feel. | Bench press warm up with 45lb/60/60 and shoot for sets with 75lb or even 90lb Actual: 45lbs 5 reps 65lbs 2 reps 85lbs 5x5 reps bench press | barbell rows shoot for 5x5 of 60lbs or 65lbs did not have time for barbell rows, will try to get that in tomorrow | ||
| Thursday, May 1, 2014 | shoot for 60 or 65lbs barbell rows did 65lbs barbell rows 5x5 can move up to 70lbs next tuesday | ||||
| Friday, May 2, 2014 | warmup with 45lbs 3 reps 65lbs 2 reps 85lbs 2 reps then 95lbs squats for 5 sets of 5 reps move up to 100lbs on Monday | Warm up was with squats 1 set of 5 reps using 120lbs for deadlifts move up to 125lbs on Monday or Wednesday | |||
| Monday, May 5, 2014 | Squats warmup with 45lbs 3 reps 65lbs 2 reps 85lbs 2 reps 95lbs 1 rep then actual workout 100lbs 5 sets of squats with 5 reps can go up to 105lbs on wed! | bench press warm up 45lbs 5 reps 65lbs 3 reps 85lbs 2 reps then actual workout bench press 95lbs 5 sets of 5 reps can go up to 105lbs on Friday | |||
| Tuesday, May 6, 2014 | Plan warm up 45lbs, 65lbs do sets with 75lbs | rows warmup with 55lbs do sets with 65 or 70lbs | |||
| Wednesday, May 7, 2014 | Plan for Squats warm up with 45, 65, 85, 95 actual 105lbs see sets and reps possible did 105lbs | warm up with squats shoot for 125lbs deadlifts today did 125lbs 1x5 | |||
| Friday, May 9, 2014 | squats warm up 45, 65, 85, 105 actual 110lbs squats 5 sets of 5 reps felt good enough to go up to 115lb on monday | warm up bench press with 45, 65, 85, 105 actual 4x5 of 115lbs | |||
| Monday, May 12, 2014 | Squats warmup 45lb 3 reps 65lb 2 reps 85lbs 1 rep 115lbs 5 sets of 5 reps everything was good except slight tinge in left knee..hmm...see how it feels on wed...if good, then go up to 120lb! | warm up was with squats deadlift with 135lbs 1 set of 5 reps | |||
| Tuesday, May 13, 2014 | Warm up with 40, 50, 60 Actual with 70lbs 4 sets of 5 reps | warm up with 40, 50, 60 actual with 70lbs, 4 sets of 5 reps | |||
| Wednesday, May 14, 2014 | Squats warmup 45lbs 4 reps 65lbs 3 reps 85lbs 2 reps 105lbs 1 rep actual 120lbs 5 sets of 5 reps, definitely getting harder, but knee felt good! Shoot for 125 on friday if possible | warm up bench press with 45, 65, 85, 105 actual 4x5 with 120lb shoot for 130 or even 135lbs next week | |||
| Thursday, May 15, 2014 | warm up with 40, 50, 60, 70 plan for 75lbs 5x5 | same warm up as presses plan for 75lbs 5x5 |
Rich is a