12 Lessons Learned From Losing 20 Lbs (Use Them For Your Next Fat Loss Phase)

Picture that shows a 20 lbs transformation.


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4-month transformation:⠀ ⠀ It’s pretty dope to post a transformation picture. ⠀ ⠀ But I find that It misses a lot of what happened in the middle. ⠀ ⠀ The end result is glorious. ⠀ ⠀ But there was shit ton of effort, sacrifice, and doubt in between these two pictures. ⠀ ⠀ How did I achieve this transformation:⠀ ⠀ I went to the gym 6 times a week for four months. Didn’t skip one single session. ⠀ ⠀ I ate 5 meals per day and tracked every single meal. Never went off track. ⠀ ⠀ You wanna look like a machine? You gotta live like a machine. ⠀ ⠀ You don’t need to go to this extreme. ⠀ ⠀ This is only my personal preference. ⠀ ⠀ You might have other goals. ⠀ ⠀ Just figure out what you want. And work towards that. ⠀ ⠀ The bottom line?⠀ ⠀ You can change A LOT in 4 months, if you dedicate yourself 100% to your goal.⠀ ⠀ Happy Monday!⠀ .⠀ .⠀ .⠀ #transformation #losefatbuildmuscle #julianhierro #fitness #life #iifym #rpstrength #fitness #bodybuildong #life #diet #nutrition #barbell

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Go on admit it.

You’re excited and pumped about starting your fat loss phase.

In fact, you already imagine yourself with your new look, having to buy new clothes to show off your lean and chiseled body.

And when you picture yourself with 20 lbs less, you feel waves of pride rippling through you

Lucky for you, I’ve done many fat loss phases and I’m here to share a few tips about how you can make them easier on yourself.

Here are 10 things you should do to make your fat loss phases easier:

1 – BE PATIENT – It’ll go slower than you want:

You must be patient with your results. You’ll go slower than you want.

You’ll feel like giving up. But you must push through it. You must.

Patience is key when it comes to fat loss success.

You will not transform your body overnight, but you CAN make incredible changes to your body composition in as little as 12 to 16 weeks.


You will not succeed if you’re not patient.

Look at how much you can change in 16 weeks:

(Before and After)

It’s hard to notice the day-to-day changes in your body composition, which leads me to my second point:


You will have weight lows, and you will have weight spikes.

DON’T FREAK OUT when your weight spikes. 

That’s just the way it works.

How can you solve this problem?

By taking a weekly average.

Weigh yourself every day, first thing in the morning, and compare your average on a week-to-week basis.

Don’t pay attention to individual weigh-ins, pay attention to weekly averages.

Check out my graph:


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Read this if you’re in a fat loss diet:⠀ ⠀ (That’s MY fat loss graph. I went from 210 lbs to 190 lbs)⠀ ⠀ YOU WILL NOT LOSE WEIGHT LINEARLY:⠀ ⠀ Check out the graph. Like really look at it in detail.⠀ ⠀ There’s a ton of weight spikes.⠀ ⠀ They’re normal. They happen. Expect them.⠀ ⠀ A spike doesn’t mean you’re not making progress.⠀ ⠀ Or that the diet is not working.⠀ ⠀ Or that you’re broken.⠀ ⠀ They’re part of the process.⠀ ⠀ That’s why you should work with weekly averages.⠀ ⠀ How do you get a weekly average? Weigh yourself every day, first thing in the morning, and average out the numbers at the end of the week. ⠀ ⠀ Also, every time you hit a new weight low, it’s usually followed by a weight spike.⠀ ⠀ Expect it. Be patient. Results will come.⠀ ⠀ ONE MORE THING!⠀ ⠀ Your daily weight is data, and you should treat it as such.⠀ ⠀ Don’t let an individual weigh-in determine your mood for the day, or how you feel about yourself.⠀ ⠀ It’s number.⠀ ⠀ USE PICTURES AND MEASUREMENTS⠀ ⠀ You should track your body composition changes with different methods.⠀ ⠀ 1. TAKE PICTURES EVERY TWO WEEKS:⠀ ⠀ When you see yourself in the mirror every single day, it’s hard to notice any change in your body composition.⠀ ⠀ But when you look at a before/after picture, then things become clear.⠀ ⠀ Take pictures from the front, the side, and the back. Every two-four weeks. ⠀ ⠀ 2- BODY MEASUREMENTS⠀ ⠀ Sometimes your body weight will not change, but body composition will.⠀ ⠀ Let me explain:⠀ ⠀ Your body weight might not change, but your waist might get smaller. While your arms and legs might get bigger.⠀ ⠀ That’s progress.⠀ ⠀ And that’s why body measurements are a great way to assess how your body is progressing.⠀ ⠀ If you read this far, comment the words “fat loss” and I’ll send you a little surprise⠀ .⠀ .⠀ .

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As you can see, the trend is usually something like:

New low > spike > new low > spike and so on.

Don’t get discouraged by weight spikes.

They WILL HAPPEN. Expect them.

And remember:

Weigh-ins are just ONE data point, and you should have more than one way to measure progress. That’s why you should also:


It’s impossible to notice the changes in your body daily.

And it can get discouraging if you are not able to appreciate the results of your hard work.

That’s why you should take progress pics and measurements every two weeks.

You’ll be left jaw-dropped once you compare progress pictures and your measurements.

I can’t stress this enough.

Don’t start a fat loss phase without taking before, in between, and after pictures and measurements.

Seeing your progress will keep you motivated to stay on track and to keep going.


A higher protein intake is like water in the desert when it comes to fat loss.

The reason is twofold:

First, during a fat loss phase, your body burns tissue for energy. Ideally, most of this tissue is fat, but it can also be muscle.

Using a higher protein intake will prevent you from losing muscle.

Second, protein helps with satiety (i.e. not feeling hungry).

That means that it will keep you feeling nice and full for a longer period of time.

If you’re able to lose fat without feeling hungry then you’re in a sweet spot.

Higher protein intakes help with that!

How much protein should you be eating in a fat loss phase?

Between 1-1.2 grams per pound of bodyweight works best for most people.


During a fat loss phase, you will get to a point where calories are not very high. That means you will not be eating much food.

That means you will feel hungry. No way around it.  

Here’s the trick to feeling less hungry:

Eat veggies. Lots of veggies with every single one of your meals.

Besides providing minerals, vitamins, and micronutrients, they’ll keep your stomach full without breaking your diet.

Have 1-2 cups with every single meal.


Mango vs bread

Fruits will be your second best friend during a fat loss phase.


Because when you don’t have a lot of carbs to eat, fruits will give you the best bang for your calories.

Let me explain:

Let’s say you have 50 grams of carbs in one meal. To hit this number, you could either eat:

  •      2 slices of bread.
  •      400 grams of mango.

Either works, but if you’re struggling with hunger, the mango (more volume) is the smarter choice, as it’ll keep you feeling fuller for a longer period of time.

So instead of eating starchy carbs like bread, rice, or spaghetti,  eat fruit.


Arnold Schwarzenegger

Having a routine will make or break your fat loss phase.

By a routine I mean:

Eating the same foods at the same time every single day.

Why? Because you’ll have to make fewer decisions, and it gets a lot EASIER to function if you know what’s coming.

If you’re figuring out your macros every single day, then the chances of burning out are higher.

And when you burn out, you quit.

Instead? Decide what foods you want to have for every one of your meals, and eat the same food every single day.  

Create a routine that works for you, and repeat it. Every. Single. Day.


It’s normal to feel a bit weaker in a fat loss phase.

You’re giving your body fewer calories than what it needs (that’s how fat loss occurs).

But you shouldn’t let that determine how you perform in the gym.

Always give it your best during your workouts, even if you feel weak.

Don’t use the “I’m not eating enough” as an excuse to half-ass things at the gym.

You can still have great workouts while you’re in a fat loss phase.

Enter the gym with a positive mindset. Every. Single. Day.



Caffeine blunts hunger and has a slight fat-burning effect.

When you’re on a fat loss diet, you WILL feel hungry. There’s no way around that.

But coffee can help curb your hungriness.

Drinking coffee when the cravings strike will put the craving back to sleep, and you’ll feel great again.

Get in the habit of drinking coffee when you feel hungry or cravings hit.

But keep in mind it can disturb your sleep, so avoid consuming it close to bedtime.

Avoid it at least 4 hours before going to bed.


I absolutely hate cardio machines.

And I refuse to use them.

But you do need some cardio during fat loss phases; that’s plain and simple.

What to do instead?

Have a ton of sex and be the one making most of the effort.

You’ll make someone very happy, you’ll get a great cardio session, and you’ll feel like you’re on top of the world.

Repeat at least three times per week for best results.


Dieting for fat loss is difficult and if you want to succeed, you need to make it your top priority.

You’ll feel like people are trying to make you screw up your diet.

You’ll get countless invitations:

“Dude! It’s Taco Tuesday, let’s go eat all of the tacos.”

“Yo! Pizza tonight?”

“Duuuuuude! Let’s check out the new burger joint.”

“Smoke and munch?”

“Hey babe! Ice cream, sex, and chill tonight?”

(Don’t say NO to sex – just skip the ice cream).

Seriously, it can feel like people are conspiring against your fat loss phase.

You will have to say “NO!” to many things during your fat loss phase.

Say NO! to…


…Cheat meals.

…Late nights partying.

…Late night pizza after partying.

The bottom line?

If you want to succeed during your fat loss phase, you will have to make it a TOP priority in your life.

It will require sacrifices, but they are ABSOLUTELY worth it.

Be okay with saying NO to the things that will move you away from your goal.


Finish Line

Now, this is important:

To have a successful fat loss phase, you need to know when it will end.

You can’t diet to lose fat indefinitely. It’s just not sustainable.

Make your fat loss phases 12 weeks, at the most.

After 12 weeks, go into a maintenance phase, which will allow you to relax a bit and indulge in some of your favorite foods.

Knowing that your phase is finite will allow you to focus and stay on plan.

You can’t and you shouldn’t diet forever.

Have dedicated fat loss phases where you focus 100% on your nutrition.

And take breaks where you relax a bit and indulge in some of your favorite foods.



Losing fat is hard.

I can’t deny that. If it were easy, everyone would be jacked and ripped.

These tips will make your fat loss phase easier, but it will require YOUR dedication, effort, and discipline.

Give it your best, stay on plan, and you will succeed!

Want some help with your fat loss phase?

Apply for my 90-day transformation program here: http://bit.ly/looksexynaked


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