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How to Lose 12 Pounds in 45 Days · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Hey guys, I wanted to drop a quick one today to get my thoughts out about how to do a mini cut.
• 0:05
  Philip Pape: If you want to lose somewhere, usually on average, eight to twelve pounds of body fat over about six weeks.
• 0:10
  Philip Pape: It's one of my most common and I'll say popular forms of fat loss because it's a sweet spot for aggressiveness but also results.
• 0:17
  Philip Pape: And I'm mentioning this today because we are running a workshop at Noone Eastern.
• 0:21
  Philip Pape: Today is Tuesday, January 20.
• 0:23
  Philip Pape: If you missed it, by the time you're listening to this, you can still register and get the replay and everything that comes with it.
• 0:28
  Philip Pape: It's called Get Lean in 45 Days.
• 0:30
  Philip Pape: And you can go to live.witsandweights.com to do that.
• 0:33
  Philip Pape: But I want to explain this because maybe it's not right for you.
• 0:36
  Philip Pape: Okay.
• 0:36
  Philip Pape: This is a mini cut.
• 0:38
  Philip Pape: That means it's shorter, it's more aggressive rather than dragging things out for let's say three or four months, where you're looking at about 0.8 to 1% of your body weight lost per week.
• 0:49
  Philip Pape: So do the math, that's a little over 6% up over the six weeks.
• 0:53
  Philip Pape: Some people can push it a little harder than that, but it's still a decent amount of fat loss, you know, around a pound and a half to two pounds a week for a lot of you, depending on your size, your metabolism, of course.
• 1:04
  Philip Pape: And it's faster than the typical fat loss recommendation, but not as fast as something like a rapid fat loss phase.
• 1:09
  Philip Pape: And there's a lot of reasons that's that this works really well for people, physically and psychologically.
• 1:15
  Philip Pape: When you keep the timeline relatively short, okay, it's a month and a half.
• 1:18
  Philip Pape: So you could usually squeeze that in somewhere in your year.
• 1:21
  Philip Pape: You can push a little harder without the downsides.
• 1:24
  Philip Pape: Your metabolism doesn't have all this time to adapt downward.
• 1:27
  Philip Pape: Your hormones don't have all this time to downregulate.
• 1:30
  Philip Pape: And psychologically, you can commit to something that has a clear end date, and that is the most important for some people.
• 1:35
  Philip Pape: The key is you have to be ready for it, like any fat loss phase.
• 1:39
  Philip Pape: And that means that you're probably been eating at maintenance for a while.
• 1:42
  Philip Pape: You're not, you haven't been trying to diet constantly because you need to recover out of that first.
• 1:47
  Philip Pape: You have consistent training, your sleep is decent, you're not already super run down or stressed.
• 1:53
  Philip Pape: And if you're not there yet, the cool thing is I have a prep track for that.
• 1:56
  Philip Pape: It doesn't take that long, it takes about four to six weeks anyway.
• 1:59
  Philip Pape: So we're doing this in January because all of you want that summer body and you all wait too long.
• 2:04
  Philip Pape: I wait too long, right?
• 2:05
  Philip Pape: And because it's only January, you have time to do the cut and or do the prep and then the cut, just so you do it the right way and actually maintain your results because that is the challenge, is maintaining those results.
• 2:17
  Philip Pape: So in the workshop today, again, go to live.witsandweights.com.
• 2:21
  Philip Pape: I'm gonna walk through the whole thing.
• 2:23
  Philip Pape: All right.
• 2:23
  Philip Pape: I've got I've got slides, I've got a guide for you, I've got the numbers, I've got the step by step.
• 2:28
  Philip Pape: It's how to set up your deficit based on your body weight and the percentage loss per week, plus based on your metabolism, how to structure your training to keep your muscle in strength.
• 2:38
  Philip Pape: Everybody's confused.
• 2:39
  Philip Pape: How do I train during fat loss?
• 2:41
  Philip Pape: What to do if you need some flexibility, okay, in terms of the calories and in terms of like social events, and how to transition out at the end so you don't just rebound and gain all the weight back.
• 2:52
  Philip Pape: But the cool thing is I decided a few weeks ago, I said, you know what?
• 2:55
  Philip Pape: One thing that we don't often have is a guided companion course to go along with this.
• 3:01
  Philip Pape: See, in physique university, where we give these workshops, it's a group program, but we have courses, right?
• 3:06
  Philip Pape: We have all these different courses on physique development, on menopause, on calories, on burning fat, et cetera.
• 3:12
  Philip Pape: But I said, why don't I actually create an eight-week course where the first week is setting everything up, six weeks in the middle is doing the fat loss, and then one week to kind of come out and celebrate and get your results and all that.
• 3:23
  Philip Pape: So I did that.
• 3:24
  Philip Pape: We just dropped it yesterday.
• 3:26
  Philip Pape: It's in there.
• 3:27
  Philip Pape: If you join, you get instant access to that.
• 3:29
  Philip Pape: So it isn't just me teaching you the concepts in a single workshop today and sending you on your way.
• 3:34
  Philip Pape: It's a week by week implementation.
• 3:35
  Philip Pape: Now, we wouldn't send you on your way anyway.
• 3:38
  Philip Pape: The whole point of where we do these workshops, Physique University, which you hear me talk about it a lot on the show, is the accountability and support at a community level with two great coaches in there, including myself and assist my assistant coach Carol.
• 3:52
  Philip Pape: And honestly, that is the part I think that matters most.
• 3:54
  Philip Pape: I think the information isn't super complicated.
• 3:57
  Philip Pape: You know, eat in a deficit, keep your protein high, train hard, don't do it forever.
• 4:01
  Philip Pape: I mean, that's kind of it.
• 4:02
  Philip Pape: And if I'm downselling what we're talking about, I don't mean to do it, but I'm just being honest.
• 4:07
  Philip Pape: There are a lot of intricacies though, and a lot of you don't really know how to calculate all that.
• 4:11
  Philip Pape: Like, how many carbs do I eat?
• 4:13
  Philip Pape: Like, how do I train?
• 4:15
  Philip Pape: But even once you get that, the hard part is actually doing it consistently.
• 4:20
  Philip Pape: And then even six weeks doesn't sound like a lot, but it's just enough where people often fall off track after like week three or four, and they're like, I can't keep this going, because life is happening.
• 4:28
  Philip Pape: So having that structure and accountability is what makes it a lot easier.
• 4:32
  Philip Pape: So when you register for the workshop today at live.wits and weights.com, you get access to all of that, including the new course, including the live calls we have, the community, all the other courses, et cetera.
• 4:42
  Philip Pape: I know it sounds like a lot, but we make it very structured.
• 4:45
  Philip Pape: And if you're just trying to lose fat, then join us today because you're gonna learn how to do that.
• 4:50
  Philip Pape: You could ask questions.
• 4:51
  Philip Pape: If you can't make it today, watch you can watch the replay and get everything.
• 4:54
  Philip Pape: All right, go to live.witsandweights.com, the workshop's at noon eastern.
• 4:59
  Philip Pape: Again, you can get the replay, live.witsandweights.com.
• 5:02
  Philip Pape: And that's all I wanted to share today.
• 5:04
  Philip Pape: That's what the mini cut is all about.
• 5:05
  Philip Pape: That's how we do it effectively.
• 5:07
  Philip Pape: And I hope to see you there today.