How To Lose Weight Fast | 5 Easy Weight Loss Tips | Frank Wall Fitness

How To Lose Weight Fast | 5 Easy Weight Loss Tips | Frank Wall Fitness


– What’s going on and
welcome to today’s video. I’m gonna be teaching you
how to lose weight fast. Now whoa, whoa, whoa. I know you’re thinking
like this is some sort of crazy gimmick or some
sort of trainer hack. But in reality, I’m not
just gonna be talking to you about just fast weight
loss, because with weight, there’s muscle and fat. And guess what? We wanna lose one of ’em
right, not the other. We’ll get into that in today’s video. (bright music) Welcome back. Thanks for tuning in. If you’re new here, please
go ahead and subscribe. Click that notification bell, so you never miss any of my latest content and also if you don’t know
me by now, my name is Frank. I’m a certified personal trainer and fitness nutrition specialist with my main goals on
helping you feel better, look better, and move better
all with training, workouts, and quality nutrition advice. When we start talking about
how to lose weight fast, there’s five things I want you to remember and always keep in the
forefront of your head, okay. Tip number one, I want you
to focus on quality food. Don’t worry about the
calorie deficit just yet. We’re gonna get into
that in tip number two in just a second but eat quality food. I swear if you just ate better
and ate more nutritious foods such as vegetables, lean
proteins with each meal and some healthy fats and
minimize your carbohydrate or your starchy carbohydrate intake, you’re gonna feel and look a lot better. Now, when I’m talking about quality foods and I’m talking about
minimizing your carbs. Listen, just make the right choices. It’s not really that hard. Don’t eat fast food, okay. You can have healthy options
when you’re eating out, but a lot of times there’s
a bunch of sodium in there, so you’re gonna want to pre
prep some of your meals. But again, quality food, all right. Eat fresh vegetables. Eat chicken or have seitan
instead of tofu for example. It’s less soy and less processed and it has a little bit
more protein in there if you’re gonna go the
vegan or vegetarian option. Try and get good quality protein sources. You can do eggs or you can
do a grass fed protein. Try and eat a lot of
leafy green vegetables. You can do spinach, kale,
or anything really green. Broccoli, cabbage, bok choy, or even cauliflower, for example. Those are all super healthy
and there’s so much fiber and veggies that you can
possibly get super hungry by continuing to eat them. They have so much fiber in them. It’s gonna help you feel full. So eat quality food. And then we can really start worrying about creating a calorie
deficit, which is tip number two. All right, create a calorie deficit. Listen, if you’re eating a lot of food. Maybe you’re skipping breakfast. Maybe you’re skipping dinners. And then you just pig out
for lunch or vice versa. Maybe you don’t eat a breakfast and you don’t really have a great lunch, but you eat this giant dinner. You need to reduce the amount of calories that you’re taking in. It’s calories in versus
calories out, okay. And that’s when I get
into tip number three. We’re gonna talk about exercise. So again if you reduce the
amount of overall calories that you’re taking in, you’re gonna lose a little bit more weight naturally, but you want to make sure that the weight that you are losing is fat and not muscle. So when you just think
about fast weight loss, yeah, you could do some crazy
fast weight loss tactics and just drop a shit ton of calories, but you don’t want to do that because then you’re gonna burn muscle. All right, muscle is
your fitness bank account and you want to have that on your body, because that way it’s gonna help you burn more calories and rest. Makes sense? Listen, make sure that you
are eating the quality foods and then you’re reducing
the overall calories that you’re taking it. So, even if you weren’t eating as much as clean foods that I want you to, you could still lose a
little bit of weight, okay, and you might be able
to fit into that dress or look a little bit better
in that bathing suit, but we’re gonna get into tip number three because we’re gonna talk
about exercise okay. So, exercise is super important. You wanna strengthen the muscles and I feel a lot of times
that you can eliminate reducing the calories
that you’re taking in by just cleaning up the
quality food and exercising because if you know me by now. I don’t want to diet and
I don’t want to take away all these foods that I’m eating. I wanna make sure I have those. So, I can counteract that by
exercising a little bit more. So if you eat the quality
foods and you exercise, we can eliminate the need
to reduce the calories. But if you’re exercising and you’re eating all the right foods and something’s not happening,
then maybe we might need to reduce the calories a little bit. Or tip number four. Get your hormones checked
for the love of God please. If you’re over the age of 30
or even 25 for that matter, start getting your blood work checked. So many of you guys are excuse me, but you’re pissing in the wind, and just wasting results
and trying to guess of what’s working, what’s not. That diet’s not working. The training’s not working. Am I drinking enough water? Am I getting enough sleep? Like there’s so many other
tangents that we can go on, but you got to get your hormones checked and get your blood work done. See a quality doctor. I recommend Dr. Paul Cox. I’m gonna put his link
and information down in the description and I’m
not even getting paid him. I’m not endorsed by him. He’s just a really awesome doctor that’s helped me out a lot. And I’m getting my blood
work done every four months because I want to make sure I’m optimal. Listen, I had a console
with a guy a long time ago, and he actually caught
early thyroid cancer, okay. That’s huge because he was just going into the doctor getting his hormones, getting his blood work
testosterone checked and he caught it and
then it was eliminated and he was cancer free in six months, so don’t wait till it’s too late because too many times
I’ve heard crazy stories where people are like stage four of whatever cancer they’re in,
and maybe sometimes they are going to the doctor regularly
and it is not preventable, but there are times more often than not that you could nip things in the bud and figure things out sooner than later if you’re getting taking regular checkups, so please get your hormones checked, because I’ve had several
clients that I’ve recommended that they were even over the age of 50 that have gotten their hormones balanced and checked and optimized
and they were able to lose weight a lot
faster burning more fat, building muscle, having
more energy in the gyms, and everything felt a lot better, okay. And number five when it
comes to losing weight fast is going to be drinking more water. Listen, water is the mechanism that helps flush fat out the body. So if you’re taking in lots of water, a lot of times your body’s gonna think you’re hungry sometimes
if you’re dehydrated. It’s gonna give you those mixed signals. So you want to make sure
you’re taking water in in a regular basis. An easy hydration window that you can get and I say this a lot. I’ll say a lot in my future videos is try drinking at least 16 ounces, which is like a normal bottle
of water up to a liter. I’ve been doing a liter
for over a year now and it’s an easy hydration
window that I can hit and get my 33 ounces of water
first thing in the morning, because not all the time am I gonna get my daily required amount
of water that I need. Everybody’s different, okay. From the very first personal
training certification that I took you want a
minimum of 90 ounces. Now again, this could vary
from person to person, but I feel that’s a good
baseline for most people to have because a lot of people,
they might only have 16 ounces or less honestly. I have a bunch of people I train and I even gave a handful of clients these 60 ounce water bottles
and they’re not even able to drink all that and
fill ’em up to the top. So I think a lot of times we can get pretty easily dehydrated. Now again, our bodies are pretty smart. We can take in a lot
of water from our food. Sometimes that can be
even 10 or 20% sometimes depending on how much you eat and drink, but you want to make sure you maximize as much hydration windows as possible. So first thing in the
morning that 16 ounces to a liter of water and
also throughout the day. If it’s been more than three hours and you haven’t drinking any water, a lot of times you’re not,
sometimes you might not even like really feel thirsty, but you need a smash a
bottle of water anyways because when dehydration hits or you feel like that you’re thirsty, you’ve been dehydrated
for hours, all right, and the effects have
already begun to take place. And if you’re a lot older,
you can lose your balance. You can get dizzy. You can get lightheaded. And that could even happen
if you’re younger, too. A lot of times when we’re
in our early 20s or 30s or even in our teens for example, we can bypass a lot of
these negative side effects from dehydration just because we’re young. As we get older, if we’re not
looking at things carefully, things can get worse. They don’t just magically get better. We get older. We feel weaker. We feel more tired. Our energy levels drop. We might feel fatigued and
that’s just kind of what happens but we can combat all that again if we’re staying hydrated,
monitoring our blood work and our hormones and
keeping them optimized so we have these high energy levels. Okay, so please for the love
of God drink plenty of water. Start with first thing in the morning. Get that hydration window
and every couple hours or so, especially if you’re very active. If you’re outside, you’re gonna need to drink a lot more water than normal. So we went over a lot of things on the five fast weight loss tips. Quality food, calorie deficit, exercise, optimize hormones, drink water, okay. Those are five that I
recommend off the back, and I could go into a lot
more when you start talking about sleeping all these other things. Since I already said
it, let’s just go ahead and let me give you a bonus one. Get plenty of sleep. You need to make sure
you’re rest and recovered, because if you’re not sleeping
and you’re not resting, your body can’t rebuild
its lean muscle tissue. It won’t allow you to perform. You’re gonna be so tired and so fatigued, your body won’t even have the energy for its metabolic processes
to function normally. So please make sure you
get plenty of sleep. A minimum of six hours. I like to say seven to eight, but I know it’s not always ideal. And ever since I even got back on YouTube and started doing these videos, sometimes I’ve had sleepless nights where I’m editing all night
long and creating content, but it sacrifices my workout. Hell, I would not be
working out the next day if I didn’t go to bed,
which I sometimes have, but my workouts have suffered. So, you need to make sure
that you’re getting your rest. This is probably could have
been the first thing I said as any one of these five tips
including the bonus sleep tip, could be equally as important, but you need to make
sure you do all of them. So with all that being said,
I hope these tips helped. If you have any more questions, please drop them down in
the comments down below. Let’s have a conversation. Let’s talk about it. What do you think? Is there anything else that could be a little bit more important
to help you lose weight fast? What other things would you like to know? Again if you’re new here, please go ahead and consider subscribing. Smash that button. Click that notification bell so you never miss any
of my latest content. And until next time, I’ll see you soon. ♪ I help you everyday ♪ ♪ Let me in yeah ♪ ♪ I’m grateful oh yeah ♪ ♪ Able oh yeah ♪ ♪ I’m stable oh yeah ♪ ♪ No pay for oh yeah ♪ ♪ You know me oh yeah ♪ ♪ I’m me okay ♪ ♪ I’m gon’ live for 10 ♪


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