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Hello and welcome to another episode of the Leo Alves Podcast.
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And in today's podcast episode, I am going to be discussing aggressive fat loss with you.
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Just because one, it's been a while since I discussed it on the podcast, and two, and even more importantly
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Soon I'm going to be launching an aggressive fat loss group coaching type of thing.
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The Fat Loss Sprint
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It's only going to go for eight weeks.
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Nothing's changing with my one-on-one online fitness coaching.
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Like I'm still enjoying that.
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I'm going to still be doing that.
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Nothing's changing there
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But I've never tried group coaching before either and I'd quite like to try that.
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So I will be launching like what I'm going to call the Fat Loss Sprint and that's going to maybe start around late September
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Um shortly and when I say shortly I mean at the time of recording this uh or publishing this podcast episode I should say because I do usually record these
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a bit in advance.
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Um I will be like discussing, for example, the priority list, early bird prices, how much it costs.
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I'll give m share more of the details after as the weeks go by.
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But there's you know there's going to be a lot to it
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And because it's group coaching, you know, it's going to be more of a commu community thing.
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There will still be coaching, of course.
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I don't want to say there's no coaching involved just because it's group coaching.
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That's not true at all, because then, you know, what use is that?
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Um there's still going to definitely be a level of coaching to it.
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But I'm excited for it because again I've never done group coaching before and I I I know I can set it out in a way in which
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f 100% people can still make progress.
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Um make sure you're on my email list just because I will be
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I will be do you know what?
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Make sure you're on my email list and I'm going to be putting the priority list in the show notes of this podcast episode.
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I'm going to put the link for that in the show notes of this podcast episode
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And basically that priority list, all you have to do is put your name and your email.
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So it takes like 15 seconds.
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And that doesn't like
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You fill it you putting your name and email on the priority list doesn't like it doesn't hold you down to anything.
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It doesn't force you to do anything.
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It's just basically you basically saying
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I might be interested in this.
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And if I end up being interested in this, I'd like to pay cheaper prices because getting on that priority list basically gives you access to the early bird pricing
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So yeah, again, it doesn't say you have to join.
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Like it's not you saying, okay, I'm joining 100%.
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It's just you saying I'm potentially going to
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I I'm potentially interested in doing this and if I do I'd like to pay cheaper prices.
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That's all it is.
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Um the deadline to get on the priority list is I can't I can't remember exactly.
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Um
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It will end soon.
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It's probably going to run for about, I think, 15 days, if I remember correctly.
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I have all the dates down.
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All I know is that you need to get on their ASAP.
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Don't wait around.
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Don't dilly-dally.
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Just get on their ASAP
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declare your interests.
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Say I I might be down for this.
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I want maybe eight weeks of aggressive fat loss um and and coaching and just to be part of a like-minded community
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Um so definitely get on that and then as the weeks go by more and more details will be released and if you think that is up my street that is exactly what I need right now.
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Then you can sign up and again you're going to get the cheaper you're going to get access to the cheaper prices, which is, you know, the early bird pricing.
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Again, link for that in the show notes of this podcast episode.
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Otherwise, you know what I'll probably remove that link if I remember, maybe once
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the the thing uh the the priority list limit expires just because you know I don't want it to be like a month from now when it's finished and the link is still there live so
yeah you just need to get on that ASAP
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Otherwise, I'm gonna get stuck in with today's podcast episode.
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So I have ten questions in front of me all about the topic of aggressive fat loss and
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I'm just going to get go through them bit by bit, and it's just going to be maybe questions you've wondered about aggressive fat loss, and we'll go through there.
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What counts as aggressive fat loss?
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So, question number one: what actually counts as aggressive fat loss?
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And I'm f to this I'm gonna say there isn't a universally agreed definition of like aggressive fat loss.
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So I will I don't want to present it like there's one magic number
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Generally, I'd say aggressive fat loss means like deliberately aiming toward the faster end of a sensible rate of weight loss.
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So for most people
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That's probably going to mean somewhere between around like 0.
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75 to 1% of body weight per week.
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Sometimes a bit more, depending on the person.
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So let's say
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Someone weighs 100 kg.
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Losing around 0.
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75 to 1 kg per week would be fairly aggressive.
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If someone weighs 70 kg
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It might be more like maybe half a kilo to 700 grams per week and that would be aggressive fat loss.
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Now, I do want to make it clear as well.
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The important thing is that aggressive doesn't automatically mean extreme or it doesn't mean reckless.
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or it doesn't mean stupid.
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Because you could have someone following a relatively aggressive diet while still eating plenty of protein, lifting, progressively overloading.
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getting their fruit, vegetables in, sleeping well, and generally doing everything sensibly.
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The main difference here for an aggressive fat loss phase
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is that they are accepting a larger calorie deficit and therefore probably accepting a little more hunger, potentially slightly worse gym performance, less
flexibility with food, maybe in their daily life as well.
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But again, all of that is in exchange for getting the fat los phase done more quickly.
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You're in and you're out more quickly
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There's a time and place for it.
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I don't want to say that's all the time.
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I think a mistake people make is that they make it last forever.
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Again, I I keep saying fat loss phase because I believe it should only be a phase.
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It shouldn't be forever.
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And too many people try and make it last for a long time and that's why they rebound.
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Um I do want to say as well before I go on to the next question in regard to you know what actually counts as aggressive um fat loss while I was answering this question is
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It should be clear as well, the leaner someone gets, the less aggressive I generally want them to be.
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Because they've got less body fat, right?
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Um now question number two, how quickly should you realistically aim to lose weight?
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How much weight should you lose per week?
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Um and for most people I'm going to say
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How realistically how should you really so how quickly should you realistically aim to lose weight?
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Um I would say around an average of 0.
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5 to 1% of body weight per week is probably
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But you know, it's probably a useful range.
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And now I don't wanna I wanna say that doesn't mean everyone needs to aim for one percent
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If you have because for example if you have quite a lot of body fat to lose like you can normally tolerate faster rates of weight loss much better
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It makes sense, right?
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Someone who is 120 kg and significantly overweight can probably lose weight considerably because
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considerably faster and s more safely than someone who weighs 70 kg and is already quite lean.
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Because as you get leaner, there's generally more reason to slow things down because you have less stored body fat available
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uh you're more likely to experience performance issues as well.
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For example, maintaining muscle becomes increasingly more challenging, which and and it's going to be more important.
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You want to maintain the muscle mass that you have
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Um, you know, one thing I want to point out here as well, how quickly should you realistically aim to lose weight?
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I would also make the point that I think people sometimes get far too emotional about individual weigh-ins.
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Not everyone, I think a lot of people like
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No, it's just data, but you also get a lot of people who they weigh themselves and then they get they they feel quite an emotional reaction to the reading on the scale.
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Because like they might be in a perfectly good calorie deficit and lose nothing for like
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Five or six days.
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And that's because of water retention, digestion, sodium intake, menstrual cycle changes, stress, or whatever whatever else it might be.
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So I want to also say
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I judge your rates of weight loss from weekly averages and preferably over multiple weeks rather than just saying I haven't lost anything for like the past four days,
so clearly this isn't working.
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Weekly averages are key.
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Compare those and compare them over the course of weeks.
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And I would say this is even more important, like because
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At the beginning of a diet, weight loss can come off much faster because you're like losing glycogen, water, and food weight alongside actual body fat
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But the deeper you get into that into that diet, you're going to naturally start to lose it a little bit more slowly.
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So I also want to remind you that faster scale loss doesn't necessarily mean faster fat loss.
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And this is why it's important to take a variety of indicators of progress too, like your measurements.
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Be mindful of how old clothes are fitting.
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Take progress pictures.
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Is losing weight quickly unhealthy?
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Question number three, is aggressive fat loss unhealthy?
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Is it unhealthy?
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Not inherently, no.
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I think a lot of people are quite quick to say that agre they they hear aggressive fat loss and they're like
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Oh, like they they just they get quite like emotional about it because I think it gets quite ov oversimplified online um quite a lot because people hit aggressive diet
and automatically picture like someone for example eating 700 calories
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doing two hours of cardio every day and aiming for 20k steps at a time.
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That's not what I'm talking about.
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Again, there's ways to but to go about aggressive fat loss quite smartly and then there's ways to just do it stupidly
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The example I gave you is stupidly.
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For example, a fairly large calorie deficit used for a limited period of time by any
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by an otherwise on uh uh by an otherwise healthy person, it's a very reasonable thing to do.
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That's not unheard of
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You can do it in a very healthy way.
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Where it becomes problematic is when someone pushes the deficit so hard that they can no longer meet basic nutritional needs.
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They are constantly exhausted
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They are training their training completely falls apart.
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Sleep gets worse.
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Recovery gets worse.
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Their relationship with food becomes increasingly chaotic.
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Or they just keep dieting aggressively for months and months.
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There are also completely normal side effects that can happen during a harder diet.
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You're probably going to be hungrier.
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You might have slightly less energy.
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You might notice your training performance decline somewhat
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Some people notice changes in mood or libido as well.
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That doesn't automatically mean you've damaged your metabolism or your hormones are destroyed.
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Your body is responding to having less energy available in this situation
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The bigger the deficit and the leaner you become, the more pronounced some of those effects can become.
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So the way I want to phrase it here is aggressive fat loss again isn't on inherently unhealthy
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But the more aggressive you make the diet, the smaller your margin for uh for error becomes.
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And again, like I said before, there's definitely ways to do it.
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In a healthy way, and there's definitely ways to do it in a very stupid way that can be very unhealthy, which were some of the reasons I listed prior to uh you know just like
a a minute ago.
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Um question number four
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Who is aggressive fat loss suitable for?
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Who is aggressive fallows suitable for?
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I think there's uh two way two two things there's various ways I could answer this.
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Uh two come to mind.
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One
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I would say it could be quite good for the person who has historically struggled with their body weight and maybe they've often gone on fat loss journeys and then
stopped.
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Started, stopped, started, stopped.
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And most of this start and stopping is because they feel like they don't really see any progress, so they get demotivated because they feel like they have so much to lose
and because they're not already seeing any progress really early on.
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They just stop again because they think what's the point?
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I think in this situation, I don't want to say 100% of the time, it's going to depend on the person more so.
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Uh but I would say sometimes in this situation
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Maybe starting off with an aggressive fat loss phase for like three or four weeks, it makes sense.
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It could make sense because sometimes that person just needs to see some progress quite quickly
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near the beginning to stay motivated.
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They need to they need to see something happening to want to keep going.
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And sometimes when you start that aggressive fat loss phase for maybe three or four weeks and you see quick wins
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what feels like quick wins, you're going to you know be more motivated and want to continue going.
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The important thing again is that you eventually transition out of it after three, four, five weeks, um depending on the person as well.
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And you don't just make it last forever.
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Again, I think it's a mistake when people try to do it indefinitely because they see these quick wins and they think, oh, this is quite good.
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This is quite rewarding.
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I want to keep going.
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Not realizing that aggressive fat loss is aggressive because you can't keep it up forever.
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Another person I think could do quite well with it is uh, and this reminds me of my one-on-one online fitness member Laura
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We did something similar here because this was a similar scenario where so she'd been in calorie deficit for quite a while.
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She's been seeing steady progress
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things happening in the right direction, but you know, naturally over time, again, as you lose more body fat, progress starts to slow down somewhat.
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You have less body fat to lose
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You know, it it doesn't feel like as many wins are happening on a weekly basis.
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Maybe it starts happening bi-weekly or tri-weekly.
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Like this is normal by the way.
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Like progress is progress.
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It's not it's not going to be necessarily on a seven-day calendar schedule like a lot of people want to see it.
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Um but again progress started to slow down.
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Now what we did is we were like I I said to Laura basically do you how do you feel about starting an aggr an aggressive fat loss face soon?
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Like how do you feel about that?
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Do you feel like that's something that maybe could you know maybe seeing suddenly quick wins again motivate you?
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Maybe, you know, like a shake up in your daily routine.
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Maybe, maybe does that do you think that could make you want to keep going?
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And she says, yeah.
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Yeah, and all of a sudden we still stayed with uh you know high protein, consistent training, progressively overloading, prioritizing sleep where we could, fruits,
veg, etc.
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But we
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you know, went into a steeper calorie deficit.
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And that's often what all it needs to take.
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Maybe uh maybe one or two other things changed as well to try and get her neat up throughout the day, which is just basically her everyday movement outside the gym.
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But we did that as well and then suddenly she saw more saw my progress again and she felt very motivated to want to keep going again.
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And and this isn't to say her motivation stopped completely prior, but it was just a nice push to have.
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Um made it we we had it last for about four weeks, maybe five for her, and then back into a steady c uh back you know what we might have gone into maintenance for about a week
post color uh post
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aggressive deficit because I think that's quite good to go into maintenance for a bit.
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But yeah, post um aggressive calorie deficit, she was motivated again.
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She saw quite a few quick quite a few quick wins and then
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I think that was just quite a rewarding and reminded her, yeah, I want to keep going.
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Let's keep going.
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Um so I would say those are two situations where aggressive fat loss can actually work quite well.
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Um
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Who should avoid aggressive fat loss?
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Question number five, who should probably avoid aggressive fat loss?
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I would say anyone who's very lean already
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I don't think it really makes sense most of the time for someone who is already very lean to go into an aggressive fat loss phase because you don't have that much body fat
to lose as is.
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Like why do you need aggressive fat loss all of a sudden?
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And I don't want to say never.
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Because there might be some specific situation out there where I'm just like, oh, you know what?
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That makes sense.
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That's gonna be few and far between.
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Um
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I would also say someone who maybe has a very disordered disordered relationship with their nutrition.
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I don't want to say never, like, because again, I don't want to diagnose anyone's eating disorders over a podcast.
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So I don't want to I don't want to say
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What I'm going to say is that maybe if you do know you have
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disord uh some sort of like form of disordered eating, then I would say, you know, consult a professional first, um like your doctor, uh which is what I mean, for
example, um, before potentially starting an aggressive fat loss phase because that can be um
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That it might not be a good idea for you, for example.
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So I would say maybe that's something to bear in mind too.
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And I would say, you know, those are two people who probably should think twice and consult
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um a medical professional, I wanted to say, before potentially starting something like an aggressive fat loss phase.
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How low should your calories go?
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Uh question number six, how low should you take calories before
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it becomes a bad idea.
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Um I think this is a really good question because I think again it's like I said earlier, people hear aggressive fat loss phases and then they just think more aggressive
is better.
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Where that's not the case, there's a fine line
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Um and I would say this is one where I'm more I I also dislike giving people a universal calorie floor too, because that doesn't make sense either
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Because I do see things online a lot where it's like, oh, you should never eat less than 1,500 calories.
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But that doesn't really make sense because calorie requirements
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They vary they they vary massively between people.
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1500 calories, for example, it could be an enormous deficit for a large active man.
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Well for
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a sedentary small lady, it could be a fairly modest deficit.
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So instead of asking what is the lowest calorie number I'm allowed to eat
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I think the better question is, can I still build a nutritionally adequate diet at this calorie intake?
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And is this deficit appropriate for me?
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Can you still eat enough protein?
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Can you still get adequate dietary fat?
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Can you eat a decent amount of fruit, vegetables, and fiber?
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Can you still train reasonably well?
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Can you recover?
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Can you actually adhere to the diet without spending every waking hour thinking about food?
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If the answer to all of those questions starts to become no, you're probably pushing your calories too low
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And at the really extreme end, very low calorie diets, so like roughly 800 calories per day or less, are generally something that should be done under medical
supervision rather than something people casually copy from TikTok, for example.
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So rather than chasing the lowest possible calorie intake, I'd want someone eating the highest calorie intake that still produces the rate of weight loss they're
aiming for in regard to this aggressive calorie deficit
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Um because uh ultimately there's no price for suffering more than necessary.
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Again, it just goes down the path of potentially being reckless.
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Um
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Can you maintain muscle while losing weight quickly?
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Question number seven, can you still build or maintain muscle mass while losing weight aggressively?
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I would say if you're a complete newbie, a complete beginner to resistance training, yeah, you you could.
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You could.
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Um, because you've gone from doing nothing to something.
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And when you've gone from doing nothing most of your life in regards to, or let's say like you've never really like
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follow the structured resistance training program before that consists of progressive overload.
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Um if you've never done that, like you're going to be very prone to new adaptations, so new muscle growth and that's going and and strength
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growth like it can still very well be possible here.
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Now I do think it quickly gets to the point where if you are an aggressive calorie deficit specifically, it's going to be much more challenging to build
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muscle mass for sure because you're an aggressive calorie deficit.
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Um maintaining could could definitely be more possible if you're keeping your protein high, you know you're still sleeping well, um for example.
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So
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It's going to depend on a few factors, and I would say ultimately it's going to depend on probably your experience with resistance training.
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Have you been doing it for a long time?
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It's going to be much tougher.
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Have you not been doing it for that long?
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You're probably going to have an easier time
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Um and then it's probably like going to be on a bit of a spectrum like that.
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Um question number eight, what should you do if hunger gets really bad?
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How do you deal with hunger during a calorie deficit?
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Honestly, if hunger gets really bad, then chances are A, you're eating too little in your calorie deficit.
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Like you need to be eating more calories.
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It's probably just way too low.
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B
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If you're already feeling like you're eating like a good amount, and like anything less than this is probably just going to not only maybe make it
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not even really an aggressive calorie deficit.
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It might take you out of a calorie deficit for a bit.
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Then maybe being in a calorie deficit right now might not be a good idea for you.
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Because at the end of the day, you don't want to be like in a place where hunger is really bad.
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You don't want to be starving.
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You don't want to always be thinking about food because that's not going to help you either.
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So I'd probably question whether a
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Like troubleshoot everything you're doing right now.
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Does it all make sense?
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It's not reckless.
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Like if it's reckless and there we go, that's the solution.
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Don't
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Be stupid, right?
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Um if you look at everything and you're like, no, this genuinely makes sense, I'm just really hungry all the time, then maybe just not being in a calorie deficit right
now is what makes the most sense.
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Or at least in an aggressive one
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Question number nine: How long should an aggressive fat loss phase last?
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How long should an aggressive fat loss phase last?
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Uh generally I think about aggressive fat loss in terms of weeks rather than endlessly dieting dieting for months because you can be in like a normal calorie deficit
for many months
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Um and if you're in a slight deficit, that's fine.
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You can keep going for quite a while, what right?
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But in an aggressive fat loss phase, like that's going to have to be much shorter
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I would say something like four to eight weeks, three to eight weeks, three to seven weeks, something like that.
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It's a reasonable ballpark for a deliberate aggressive phase for many people.
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Like that doesn't mean everyone needs to stop on exactly day fifty-six, for example, but someone who starts at a much higher body fat percentage may be able to sustain a
faster rate of weight loss for longer than someone who, let's say, is already reasonably lean.
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But the whole point of an aggressive phase is y usually that you're trading some comfort for speed, right?
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Because that's the whole point of being in an aggressive uh fat loss phase.
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Like if you if you want to be more comfortable, you don't have to you can just slow it down.
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Like you don't need to do it necessarily fast, but if you do
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want to do it faster for whatever particular reason you might have, then yeah, you're going to have to trade a little bit of comfort for that.
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Um and I'm gonna say that trade-off it gets less attractive the longer you keep doing it
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Because hunger starts to really increase if you keep doing it beyond like I would say like two months.
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Um diet fatigue bills, training might suffer, your spontaneous activity can drop, you start thinking about food way more
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Adherence often gets harder as well.
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So eventually there's a point where being slightly less aggressive after you've been in an aggressive uh fat loss phase for quite a while, it becomes more productive
because you're able to stick to it better
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I'd also pay attention to how the person is responding rather than blindly following a calendar as well.
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So you should you should think about how you're responding, maybe on a week-to-week basis, day-to-day basis
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Um instead of maybe like because you might have said, okay, I'm gonna do this for six weeks and then it gets to week five and you just can't keep going, but you feel like you
have to keep going because you've let's face it, maybe somewhat arbitrarily decided you need to do it for six weeks
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You can stop a bit sooner if you genuinely feel like you have to and your body's trying to tell you something.
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Um If someone is six weeks in, still training reasonably well, you know, hunger is manageable, they feel fine, they still have plenty of body fat to lose.
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Maybe that you know there's no reason there why they have to stop.
24:07
But like I said, on the other hand, if someone is four weeks in, they're exhausted, constantly binging, training terribly, thinking about food 24-7
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And then they say, but I panned eight weeks.
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Like that's stupid.
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Like you don't have to keep going.
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Like I would just say, like, treat maybe the period of time as more of a guideline and not a law.
24:26
Okay.
24:27
Um
24:30
Yeah, that's probably what I'll finish that question on.
24:32
Question number 10.
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How do you avoid regaining the weight afterwards?
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What happens after it ends so you don't regain everything?
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I would say after your sensible deadline ends
24:42
Transition out of your calorie deficit slowly, your aggressive one.
24:45
I would say ideally, after being in an aggressive calorie deficit for quite a while, I would say spend like two weeks at maintenance.
24:53
I would say that could be quite good for your body
24:55
um transition into like maintenance calories just because again you've been in aggressive calorie deficit for a while you might you're likely going to see your scale
weight
25:05
initially spike up quite rapidly.
25:07
That don't freak out about that.
25:09
That's just more glycogen in you, more water, uh more food content.
25:13
It's not the fact that you've inherently gained body fat.
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So I think it's important you don't freak about that spike on the scale.
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you understand that that was always going to happen, spend those you know two weeks at maintenance and then potentially just get back into a deficit, but not an
aggressive not an aggressive one this time, more of a sensible one
25:30
um just more of a slight one and then you can ensure okay I haven't lost all my fat loss progress.
25:36
Um I think often people lose a lot of fat loss progress
25:39
Like I've said several times in this podcast already, is because they, for example, they just keep trying to go with this a c aggressive deficit because they've seen
quite a few wins now.
25:49
And they they that feels quite motivating for them, so they think, oh, if I just keep doing this, I can just get it done.
25:56
Um whereas that's the mistake many people wait uh make because it's like I said, like
26:02
Aggressive does have a time limit.
26:04
Otherwise it wouldn't be aggressive.
26:06
Like you there does come a point where you have to realize, okay, I've I've taken all my wins that I can probably take
26:11
Within a calorie deficit without taking the piss and without rebounding, let me get out of it now while I'm still ahead.
26:17
That type of thing
26:19
Um otherwise that's pretty much it for today's podcast episode.
26:19
Conclusion: How Much Weight Should You Lose Per Week?
26:22
I hope a lot of this made sense.
26:24
Um if there's anything you want to discuss, then you know just message me on Instagram or Freds.
26:29
Again, the link for getting onto that priority list, my the Fat Loss Sprint group coaching channel.
26:36
Um it's not a challenge, it's just group coaching that I'm going to be starting late September.
26:40
But the priority list does have a deadline about 15.
26:43
days from now potentially less maybe ten days um I will reveal more details soon over time to everyone on my email list so make sure you do get on there
26:52
Um I'm going to leave the link for that to sign up for the priority list so you can get early bird prices in the link in the show notes of this podcast episode.
26:59
Again, it doesn't hold you down to anything.
27:02
Like you're not
27:03
saying like it does just because you get on that priority list and you put your name and email, you're not committed to anything.
27:08
You're just saying I would potentially be interested in doing this fat loss the the fat loss sprint group coaching, um which again is aggressive fat loss.
27:17
um for eight weeks with you.
27:21
And if I do decide to get on it, then I'd quite like to pay cheaper prices.
27:25
That's what getting on the priority list first does.
27:29
It basically gives you access to the early bird prices.
27:32
Otherwise, that is it for today.
27:33
I hope you enjoyed this podcast episode.
27:35
Otherwise, take care, have a lovely day, and I'll see you next week
