The 5 Most Important Weight Loss Lessons to Get Lean and STAY Lean

Download my bodyweight training program for skinny-fat guys (63-page PDF, free edition)

Before and after 2As a teenager, I would wake up, then go to the bathroom and look at myself in the mirror with disgust.

I had love handles, chubby cheeks, manboobs and hips that were almost as wide as my shoulders.

Many times I tried to lose weight, but failed to do so.

But, this didn’t stop me.

From February 2011 to November 2012 I lost 60 lbs of fat, and 2 years later I’m still lean.

And most importantly, I stay lean with little effort:

  • I don’t follow a diet.
  • I don’t rely on cardio to stay lean.

So, why didn’t I see weight loss in the years prior to that? Because, I made a bunch of weight loss mistakes which sabotaged my progress.

In this article, I will list the 5 most important weight loss lessons that I learned through years of trial and error.

1) Focus on total calorie intake instead of the small details

When I started my second weight loss attempt in early 2010, I was obsessed with small details such as:

  • Am I getting in enough protein to maintain muscle mass?
  • Am I getting enough fiber in my diet?
  • Am I eating often enough to “keep my metabolism high”?
  • Should I add more fish to my diet?
  • How about fruits? Should I eat a few more bananas to get my recommended daily fruit intake?

You see the pattern here?

I was fixated on getting enough food to feel great and be healthy, rather than finding ways to eat less!

This is what happens when you spend all day reading about fitness.

Every magazine will tell you the new wonder food which you need to eat for increased metabolism and improved brain function.

One day you need to buy their protein supplement to get your daily recommended protein intake.

Another day you need to eat more grains to get in enough fiber.

Unfortunately, weight loss doesn’t happen when you add more food to your diet. It happens when you eat less.

Instead of obsessing so much about getting enough nutrients in your diet, you want to focus on eating less overall calories.

2) Stop chasing muscle gains while doing weight loss

Another big problem is that people want everything at the same time.

I can’t count the amount of times I’ve heard some guy ask me: “Hey Oskar, how do I build muscle in my arms while getting a 6-pack?

This person wants to achieve two conflicting goals: weight loss and muscle gains.

When you want weight loss, you need to eat a caloric deficit.

When you want to gain muscle, you need to eat a caloric surplus.

I used to be in the same boat too. I tried to achieve weight loss while chasing muscle gains, and this resulted in me achieving none of them.

If I had focused on one goal, I would at least see progress in one area, instead of having no progress at all.

Therefore, pick ONE goal at a time, and focus on that. Keep it simple.

3) Cardio cannot make up for a high calorie diet

Have you seen that guy or girl at the gym who is ALWAYS doing cardio, yet looks the same month after month?

I’ve been that guy.

I ‘ve previously done cardio 3 times a week for 45 minutes, without experiencing noticeable weight loss.

The reason is that I believed that doing cardio allowed me to eat more.

So, after each cardio session I would go home and eat a bunch of food.

However, this is a huge mistake, because it’s limited how many calories you can burn in 45 minutes of cardio.

To give you an example, most people can burn about 450-700 calories in 45 minutes of cardio depending on the intensity.

450-700 calories is less than what I eat in each meal! In other words, I could just skip a meal on the days I did cardio, instead of doing the cardio.

Now, I’m not saying that cardio is useless. It’s great for your health and can be beneficial for weight loss, but I want you to know that diet is much more important.

My advice is that you focus all your effort on diet first, and lose as much fat as possible through diet alone.

4) Short-cuts get you nowhere

“I want 6 pack abs in 8 weeks.”

“I want a defined chest in 4 weeks.”

I want to look like a fitness model too, preferably today, but that doesn’t mean I will get to look like a fitness model today.

If you look for short-cuts, you will never succeed in fitness and now I’ll tell you why.

If short-cuts actually worked, there wouldn’t be so many people on the internet who struggled with weight loss.

It’s human nature to look for the easiest way out, but you have to fight that nature and do the hard work.

I’ve been training for close to 5 years and helped a lot of people with their weight loss.

All the people who succeeded had one thing in common: they put in the TIME.

They exercised several times a week for years. They ate good, quality foods most of the time.

They didn’t look for a secret diet that doesn’t exist.

5) Sustainable weight loss is better than rapid weight loss

75-90% of people who lose weight, regain all of it within 2 years. (Source: ISSA personal training course book).

I believe the main reason is RAPID WEIGHT LOSS.

There are people out there who have tremendous will power and discipline to achieve weight loss..

They will do cardio everyday for 1 hour, and starve themselves because they think that more is better.

In just a few months, they lose a huge amount weight, yet they don’t set themselves up for success and now I’ll explain why:

  1. When you lose weight quickly, some of that weight is muscle, some of it is water from the reduced carb intake and some of it is actual fat.
  2. When you lose weight quickly, your skin may not have time to adjust, so you end up with a lot of loose skin hanging around your waist and possibly chest.
  3. To lose weight quickly, you have to starve yourself a lot of the time and possibly do a lot of cardio.

In other words, once you’ve lost that weight, you will look under muscled and be soft all over. You’ll just be a smaller version of their former self, but not necessarily a better looking one.

Furthermore, you will have huge cravings for food from the excess dieting and cardio, so you will end up regaining all the weight in no time by eating like you used to when you were fat.

The biggest lesson here is that you want to do sustainable weight loss instead of rapid weight loss. 

To make weight loss sustainable, you want to implement habits that you can keep forever once you’ve lost that weight.

When I lost 60 lbs, I lost about 4 lbs a month!

4 lbs may not be a lot, but in the long term it adds up. And most importantly, I currently have no trouble maintaining a lean body after losing that weight.

The reason is that to lose 4 lbs a month I didn’t need to implement any extreme habits, because I was in no hurry to lose weight.

By taking it slow, I was able to transform my lifestyle in a sustainable way, and thereby lose my weight once, and never regain it again!

That’s all I had for now. If you have any questions, feel free to comment below and sign up for the free newsletter to stay updated.

Be proud but stay hungry,

– Oskar Faarkrog


 

Other Articles You May Like:

(For online personal training including coaching, customized training routines and diet plans go to my personal website OskarFaarkrog.com)

   

Download my bodyweight training program for skinny-fat guys (63-page PDF)

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Comments

  1. Hey Oskar,

    Can u help me for my diets because my weight doesn’t even go down. I would like to know what you eat for your weight loss for breakfast, lunch, and dinner. Should i mix food that can increase my testosterone level while i’m on my weight loss or not?

    I hope u can help me with this Oskar :)

  2. Hey Oskar currently Im at a 11% body fat percentage at 147 lbs and im 5’8″. My abdomen measurement is 23(cm i believe? I had a trainer do them and they didnt write down the units). Chest is 13. Suprailliac is 15 and Midaxillary is 13. I was wondering i am lean enough to start bulking. Because you say to get between 10-12% body fat percentage to become lean however i still feel a lot of fat on my lower stomach and hips region.

  3. Where are you Oskar? I have been trying to get some tips and clear some doubts regarding your fitness programs. Been trying to contact you from a long long time. Seems you have just vanished lol. .

    • Oskar Faarkrog says:

      Hey Chirag, email me at oskar@sftransformation.com with subject “Chirag SFT”. I try to respond to all emails, but currently I don’t have any assistants so it’s hard. Also, many of my website emails end up in spam, so I’m sorry if that was the case.

  4. Hello, Oskar. As if right now i am 80kg and 184cm tall, i am 16 years old and i have metabolic syndrome, which means I have a really hard time to loose weight. I have calculated my calorie roof to be 1300 max per day to not gain weight. And that’s hard, do you have any tips for me?

  5. Ur legs in the pic given in this article are amazing.can anyone develop such legs with bodyweight exercises.what do u think about article on building thighs with bodyweight exercises?bcoz u have written no article on legs..gymrats also refers people who do calisthenics as skinny legs but u have nice legs

    • Oskar Faarkrog says:

      Thank you, I appreciate the compliment on my legs.

      I built my legs with weight training: heavy squats 3 days a week (3 sets of 5 reps). In the first year I added 174 pounds to my barbell squat.

      After that I just maintained the size with sports/sprints/bodyweight squats/light-moderate weight training and I sculpted my quads a bit with leg extensions.

      Now onto your question: Can you build good legs with bodyweight? Yes, as long as you do enough rep and do pistol squats you can build great legs. As long as you push yourself it doesn’t matter what resistance you use. Your bodyweight is also a weight. The reasons to why a lot of calisthenics guy have skinny legs are: 1) they don’t train them, 2) they are VERY lean, thus making them look small compared to guys who hold a lot of fat in their legs, 3) they don’t want bigger muscles so they don’t eat a caloric surplus and 4) heavy legs will make levers and muscle ups harder. In my opinion, there’s absolutely no reason to build up huge legs. They don’t fit in jeans, they slow you down and they make you look out of proportion. Just build them up to a decent size, then train them 2-3 times a month to maintain strength.

  6. Thanks for that. Yes eyes on the prize. I’m being realistic and giving myself one year to get lean. It’s been 10 weeks and so far the scale and my trousers are saying it’s working.

    Also the hunger from eating less calories has gone down over time too which is nice.

  7. Did you ever reach the point during fat loss where the scale is saying you’ve lost weight (in my case 5kg in around 10 weeks), trousers are a bit looser but overall you can’t tell in pictures and the mirror that you look any difference. And then you start to feel a bit impatient…this is the stage I am at right now! Need some motivation to keep going!!

    • Oskar Faarkrog says:

      Yes, many many times. It’s because there’s almost no difference between being 25% body-fat and being let’s say 22% body-fat. Same goes for 19% vs. 16% and 17% vs. 14% etc. It’s only when you start seeing your abs and real definition that you see “results”, and even then, the results may be discouraging if you’re undermuscled (this is the case for most skinny-fat people who diet down the first 3-4 times). However, you want to keep your eyes on the prize and diet down until you get lean. Once you’re lean you will be able to make amazing muscle gains as long as you train hard 4-6 days a wee. Also, keep in mind that dieting is a “skill” so once you have dieted down, it will be EASY to do it again — especially when you carry more muscle mass (increases your metabolism) and you are able to train more often and harder (burn more calories).

  8. I am four weeks into my fat loss regime.

    I am 5ft 9, started at 81 KG. I lost 3 kg in the first three weeks. Basically doing body weight exercises 5x a week and eating 1500 calories.

    I have continued that and in the last week seen no weight loss, in fact a gain. I am hungry often but keep disciplined, and still work out the same.

    How can I breach this mini plateau?

    • Oskar Faarkrog says:

      Keep at it, one week is nothing. Keep in mind weight loss is non linear, so it may resume again within a few weeks.

  9. Hi, why isn’t it possible to build muscle and lose fat at the same time? Usually we eat a surplus of 500 calories on average for muscle building so if Daily Expenditure is 2000, we eat 2500. Now consider that we want to lose fat/weight, we would eat below 2000, let’s say at 1000 calories a day. Wouldn’t the body use 500 calories of the 1000 calories intake to build the muscle, and then use the remaining 500 calories combined with 1500 calories taken from stored body fat to meet the body’s daily expenditure requirement? Therefore leading to muscle gain and weight loss?

    Do you know the Hong Kong actor Chapman To? He went from fat to slim and muscular in just 6 months doing a strength training and cardio routine at a greatly reduced calorie intake and not only did he lose all his fat, he built enough muscle to get a defined physique. You can see his before/after picture here: http://www.lollipop.sg/sites/default/files/public/article/images/featured/chapmanto.JPG

    • Oskar Faarkrog says:

      Hey Ash,

      This topic could be a whole article in itself, but I will give you a short overview of my experience with this.

      First, you want to define “AT THE SAME TIME”. Is that defined as a window of 24 hours, 1 hour, 1 second, 1 minute? For example, if your body is in a caloric surplus RIGHT NOW, it’s in a “building phase” which means it cannot lose fat. The opposite is true when your body is in a caloric deficit RIGHT NOW. Therefore, you can’t build muscle and lose fat AT THE SAME TIME.

      However, what you’re interested in know is whether you can build muscle and lose fat over a period of let’s say 3 months. In that case, yes, you can lose fat and gain muscle over a 3 month period, but the two processes won’t happen at the same time. (I’m just using 3 months as an example). To gain muscle and lose fat in those 3 months, you need periods of caloric surplus and periods of caloric deficit. You can for example bulk for 3 weeks, then cut for 7 weeks. Overall, you will gain muscle and lose fat, but the two processes don’t happen AT THE SAME TIME.

      Also, you want to keep several things in mind:
      – A guy who is undermuscled from years of poor eating and no exercise can gain a rapid amount of muscle mass without gaining any fat if he has the right genetics. This will reduce his body-fat percentage since his lean mass increases while his fat mass stays the same, thereby creating the illusion of losing fat and gaining muscle at the same time. (This is often seen in ectomorphs).
      – A guy who is naturally fat, often has a great amount of muscle underneath his fat. When he cuts off the fat through exercise and diet it may look like he lost fat and gained muscle at the same time, but this is all an illusion. The muscle was already there, he just had to lose the fat to make it visible. (Often seen in endomorphic guys).
      – People with elite genetics have bodies that function on a whole other level than ours. They lose fat and gain muscle as soon as they touch a weight. I’ve known several people in my life who look better than 99% of guys out there, despite having no exercise regimen. Once in a while they will start exercising for a month or two to get ready for summer and they will build muscle and lose fat.
      – Some beginners to training can also gain a bit of muscle while losing fat, but the gains are very insignificant compared to those you get when you eat a caloric surplus.
      – People who have previously carried a lot of muscle but got out of shape can easily regain their muscle once they start exercising because of “muscle memory”. Therefore, this type of guy can lose fat and gain muscle on a consistent basis until he get’s close to where he was before.

      Finally, you want to keep in mind that no matter if it’s possible to lose fat and gain muscle at the same time or not, it’s always a bad idea to chase both goals at the same time. When you try to do both at the same time you end up getting nowhere. This is especially the case when you’re skinny-fat.

  10. Thanks, Oskar, but how about maintaining the same weight but exercising regularly? Will waist get smaller (and at the same time chest/arm get bigger)? I feel 160 is ok for someone my height, anything less will be too light. So my plan is to maintain 160 but reduce waist .. is tht possible?

  11. Hi Oskar, nice site. amazing transformation.

    I have a question. I am 5’11” 160 pounds. My arms/chest are good, but my waist is still bigger. Obviously, I can’t lose weight since 160 is already low. Do I just continue eating and exercising hoping that as the weight increases, the waist will disappear?

    • Oskar Faarkrog says:

      Thank you Oscar, if you want a smaller waist you most likely need to lose more weight. If you bulk now, the waist will either get bigger or stay the same.

  12. Hi,oskar.does masturbating everyday interefere with muscle building process

    • Oskar Faarkrog says:

      Indirectly, yes. If you do it before a workout you will have less drive/motivation, and thereby a worse workout.

  13. Hey, Oskar! Love your site and you’re an amazing inspiration to all of us. I’ve started going to the gym for almost a month now and been leaning for 3 weeks now, already seeing some results, Also I’m doing T25, I know your take on cardio, but I actually enjoy it and it gives me energy. So my question is this: What should I be eating ? Maybe you could reccomend some diet plan with recipes or something like that, because for the last three weeks I’ve been eating 3 times a day(sometimes four times) and usually for breakfast I have oatmeal, for lunch some meat with lots of veggies and dinner is most of the time cottage cheese with some fruit preserves. Fruit preserves ain’t that all good, but at times I really want something sweet.
    Also have you heard about eating boiled eggs in the morning to boost your testosterone level ? Would this be a good idea during leaning process ? I’ve tried having 4 eggs in the mornign and up until lucnch I was full.
    https://www.youtube.com/watch?v=D2BqSPqyqZQ

    • Oskar Faarkrog says:

      Hey Jack, thanks for the kind words, I’m glad you got inspired.

      Making a personalized diet and training routine is very time consuming and I get countless requests everyday, so I don’t do this anymore.

  14. Hello. I’ve been skinny fat all my life and had several stints in the gym but always given up as it never seems to work. My wife wants me to have larger shoulders. She sometimes says I look like a child.

    I’m looking to follow your cut but a)I’m not that overweight as it is (78kg) – when I cut down I will truly look like a child. B) how do you measure your body fat? C) I get the eat less calories and do the beginners body weight exercises in the cutting phase but you say don’t count calories – but how do you know that you are eating less then? Any foods to avoid ?
    Finally, the 3x body weight exercises doesn’t seem like it can add up to 30-60 mins

    • Oskar Faarkrog says:

      Wow, I wouldn’t tolerate my spouse calling me a child. She should support you rather than put you down man..

      A) Weight doesn’t matter. If you’re undermuscled and have a skinny bone structure, your weight will be quite low after a cut, but you gotta get rid of all that chub so you can build yourself up properly with some muscle. Yes, you will be skinny and small, but it’s better than being skinny and soft all over. Also, it’s temporary.

      B) You can measure with caliper or with DEXA scan. I wouldn’t bother with this, since caliper measurements take skill and DEXA is expensive. Just do waist measurements and hip measurements for now.

      C) If you eat 2-3 solid meals a day and stop snacking and drinking your calories, it’s difficult to overeat. The key is to cook healthy meals and do it everyday. Not just for a week.

      If you can do them faster, then that’s very good. In my case, I need about 3-4 minutes of rest between sets to perform well on each set.

      3 exercises X 3 sets X 3 minutes = 27 minutes

      This is without warm up and the amount of time each set actually takes. If you add that in, it’s probably 35 minutes or so.

      • Excellent. Thanks. Here is my diet at the moment

        Breakfast – two granary toast with peanut butter. One protein shake with milk.

        Lunch: 3 egg omlettte with some form of carb – maybe potato in the omelette or some pasta

        Dinner – 150-200g chicken breast with quinoa

        Does that sound ok for a cut? I

  15. Oskar im in my 3rd week of my current cutting plan. However I seem to be losing strength a bit and i dont know if i should be worried. I train 5 days a week and go pretty hard. I max out almost everytime on my lifts. My routine is currently chest and biceps/legs and core/shoulder and back. I do everything twice but legs. Currently im 5’9 185. My goal is to get down to 150. Im eating around 2000-2200 calories. My bodyweight exercises are getting easier each week but i dont know if i should maybe lower my total volume in my training? any help would be greatly appreciated man

    • Cut down carbs and add more fat to your diet. Train hard as you can!

      • Wouldn’t that be sort of counterproductive because carbs are used for energy/recovery? I don’t track macros but I keep track of my overall calorie intake.

        I worked my butt off to get a somewhat decent strength base. My current stats:
        Squat 235×3
        Bench 225×1
        Deadlift 345×1
        Incline dumbbell bench 90×1-2

        I understand they may go down a bit but it’s been 3 weeks eating in a deficit. I have had 1 cheat meal so far and today I ate 1000 extra calories. Maybe im overthinking it

        • Oskar Faarkrog says:

          Have at least 1 day a week where you eat a caloric surplus. Your hormones go to whack when you are in a deficit for too long. I personally like to have 2 days a week where I eat maintenance/surplus. A super clean diet is only needed once you want to go from something like a 4 pack to a 6 pack.

    • Oskar Faarkrog says:

      Ok, you most likely didn’t lose strength, but your body just can’t perform on peak level 5 days a week because of the reduced calorie intake. The solution is to have fewer days where you max out. I suggest you max out each muscle group just once a week, and keep the other days light to get some blood flowing to the muscles and speed up recovery. Also, don’t stress it too much if you lose say 10-15 lbs on a lift over a few months. That’s normal during a long cut, which is the main reason to why you only want to do a long cut once, and then stay lean forever afterwards.

      • Thanks man I’m gonna simplify my routine a bit too and lower the overall volume a bit because I have always had issue recovering. However the last few months my recovery has been a lot better but that’s because I was eating a ton and I stuck to a proper training program. I’m still on the same training program but since I’m eating less I’m recovering slower.

        Also for cheat meals what do u normally eat? Do u have an extra meal on top of ur regular meals? For example if I’m eating 2100 calories would I eat a cheat meal along with the 2100 calories? Hope that made sense.

        Also I appreciate the time u took to reply man. I love this site it gives me hope and motivation

        • Oskar Faarkrog says:

          I’m glad you like it Andre!

          I haven’t followed a strict diet for a very very long time, so I don’t have a set amount of meals a day I eat. I just eat a cheat meal when I feel my body needs it. 1-2 times a week I feel very low on energy, my physique looks “flat” and I start thinking about high carb meals. When that happens, I get whatever my body craves. Sometimes, I get a pizza. Other times, it’s a burger or kebab. I suggest you eat your cheat meal instead of one of your meals. Since the cheat meal will be much higher in calories than a regular meal, you will go over your 2100 calories, but that’s actually a good thing, as long as you do it just 1-2 times a week. The body is not supposed to be in a deficit everyday, so going above maintenance 1-2 times a week is good for you.

      • Well, if you ask me I really dont think of it as a cheat meal take it easy and make your fat loss much more happier, just go by feel and you will be there in no time!

  16. Shaltiel Shirley says:

    hey Oscar,
    I’m from India and I really appreciate your hard work bro. I have the same obstacle that you have, I saw your pics of 2011 and it reminded me my body. my body is same as that you have in 2011-12.
    I am doing workouts from last 1 year but there is no change in my body. I have seen your transformed body pics and I’m really impressed. please do give me suggestions.
    Can you please give me your email I’d as I can chat with you more personally..
    I’m waiting for your reply bro… see ya..
    age- 21
    my email id- shaltielshirley85@gmail.com

    • Oskar Faarkrog says:

      Hi Shaltiel,

      Thanks for the kind words, I appreciate it.

      I can’t give you suggestions based on your information, other than what I have already written in my articles. Go to the start here section and read through all the content there, this should give you a good base of knowledge on how to tackle your issue.

      You can contact me through the contact form, although I don’t provide free personal training since I’m busy with school.

  17. Hey Oskar,

    I have a quick question for you if you don’t mind answering. How many calories a day did you eat when you were focusing on losing fat, and how many calories do you eat now? Thanks for posting all these helpful articles by the way. I’m really glad I found this website.

    • Oskar Faarkrog says:

      I never counted but I would estimate around 2000-3000 calories a day depending on what phase of fat loss I was in. In the beginning I could eat 3000 and lose weight. At the end I was closer to 2000.

  18. Although I have done rapid weight loss, 40 lbs for only 4 months I could not believe that I was still gaining muscle and increasing reps for chin ups and push ups I guess it depends on hard work

    • Well, I don’t want to belittle your success (as it is really success ’cause you lost weight) but you have to consider that doing chinups and pushups you lift 40lbs less now so you do much more reps and that is not exactly correlated to gaining strength nor muscle mass. In fact you are probably weaker now and still lost some muscle mass unless you measure that your arms got bigger (they may look bigger and more veiny without the fat and belly beside now). You just don’t lose that much muscles as you do with fat and water during rapid weight loss especially if you workout during that period.

      • Oskar Faarkrog says:

        deleted

        • I was clearly replying to Buzz, but good point – weighted chinup would be a great test. Buzz, put on 40lbs and see if you can do the same number of reps as you used to before weight loss.

          • Oskar Faarkrog says:

            Ohh, I see that now. In my admin panel all the new comments are listed so I reply to them one after one, so didn’t realize this was a reply to Buzz. Nevermind my previous comment then.

          • Sure although my workout now is way different. I can last about 2 hours doing those two exercises. I think I was very strict to my diet and exercise I didnt even miss a day without doing push up.

    • Oskar Faarkrog says:

      Did you start out very overweight? 40 lbs for 4 months is very good considering that you gained muscle too.

      • Yes I was overweight but I never had excuses everyday all i can think about is my body.

        • Oskar Faarkrog says:

          You have solid work ethic and deserve all the progress you got. You did push ups everyday, kept a strict diet and transformed your physique in a very short time frame. Congrats on the progress and keep us updated on future gains.

  19. Hey Oskar,

    I really enjoy your no nonsense articles, keep up the great work! I just started going back to the gym after a 17 year break, yep that was a mistake to wait so long but life happens. I was pretty muscular but also never payed much attention to my diet and never got lean. I am now 40 and look like your before pictures. I am taking it easy until my muscles are ready to be abused again and I will focus on compound and body weight exercises. I have a healthy diet but eat too much of it so I am cutting back my intake. I don’t expect to increase muscle mass but do you see a problem with me lifting weights? I figured at the least I can build up some strength while I burn the fat. For warm up I walk on an incline treadmill for a few miles. I know it won’t butn much fat but I am enjoying it.

    Dirk

    • Oskar Faarkrog says:

      Thanks Dirk, I definitely will.

      I don’t see a problem with you lifting weights if that’s what you enjoy. You seem to have a good grip of what you’re doing with your fat loss.

  20. J.Michaels says:

    You couldn’t have explained this any better! I love the simplicity and straightforwardness in what you teach. I’ve had more success from your philosophy than anything else I’ve tried. Keeping it real and simple is where it’s at, no doubt! Thanks Oskar!

  21. Hey Oskar – Another great article. I think the biggest problem people face with weight loss is that they get their priorities totally wrong. You can only worry and obsess over so many things for so long before you mentally break down. Better to just keep it simple and focus on one or two things at a time. I’ve just made sure I’ve trained 3x a week and that my calorie intake was on point at least 90% of the time. Yea my protein was too low on some days, or my fat was too high on others, but it didn’t totally derail me. I’ve lost about 15 lb of fat in the last 4 months and maintained my strength just fine… even gained some slightly for a lift or two.

    Do you have any advice on maintenance eating without counting calories? I suppose none of us wants to have to count calories forever and I’m curious as to how you approach this. Thanks! -Pete

    • Oskar Faarkrog says:

      Hey Pete,

      Thank you!

      The logo on your website is smart. I like that you use cutlery for your logo, since diet is key to lose fat.

      About maintenance eating without counting calories: As long as I make sure to eat “healthy” food +80% of the time and exercise minimum 4 times a week for 1 hour I can eat as much as my body craves and I don’t gain any fat.

  22. Hey there, nice post. I thought about something just now. Like what if you made a post starting back when you were skinny-fat and then knowing everything you know now what exactly you would have done. Will sum everything up about your knowledge you have gained through out your whole experience. And give us a basis to start on. Like for example. Maybe day 1 would start at getting a diet. Goals might be lose weight then start strength training on day 30 when you lost weight. Etc etc. Basically like a final Draft of your experience. Thanks. I think would really help people on setting goals on where to start. Focus on weight loss then focus on etc etc. Thanks again.

    • Oskar Faarkrog says:

      Hey Max,

      Thank you.

      I’m writing a comprehensive eBook for skinny-fat people, but right now I’m very busy with school so I can’t say when it will be out.

  23. Hi Oskar,
    I just discovered your blog and I must say that you’ve kept everything very real and practical.
    I’ve just finished my bulking phase and am on a vacation. Got some really useful information regarding dieting. Will start cutting down from next month while trying to preserve maximum amount of muscle.

    Thanks for some realistic approach for a natural lifter unlike the fake YouTube nattys. Will surely follow your blog from now on. :)

    Many thanks.
    – Saurav

  24. Hey Oskar ,

    Been follow ur guide since July and I lost 10KG as of today, your guide is really works and easy , I still allow cheat meals during weekend yet I still can lost my fat. Besides that I also go to check out my T level and it’s really really low when the result is out, my T level is around someone who are above 60s. I hope my T level can back to normal after I lost necessary fat and build some muscle. But until now I still hard to sleep and will wake up at middle of night too, I will try out ZMA soon n hope it will aid my sleep since you mention before it can aid sleep. I can wait to get enough lean and start to follow your guide to build muscle. You are really my savior….! Thank you so much for having this site!!!

    • Oskar Faarkrog says:

      I’m really happy my guide helped you lose 10 kg!

      Definitely try ZMA, and start meditating once a day. Meditation is great to reduce stress and thereby get good sleep.

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