Letter of love for the significantly overweight
Weight loss plan for the absolute beginner
Ever since the Pirate Diet, more people are reaching out to me looking for help. What’s interesting is many aren’t the typical reader, including some people that are close to me, whom I care about. This is the kind of question I am seeing
“I’m very unhealthy. I’ve never been in shape. I don’t know what to do. Can you help?"
So I set out to find a solution that will get them results with the least possible effort. I’ve been working on it for a while, trying to make it as stupid simple as possible. Finding the right research, and peeling away as many layers of the onion as possible. The easier it is to follow, the better.
This one is for them
The letter below is the kind of material I am sending to my own friends and family in need. We all have people who we care about that are significantly overweight. It’s a statistical certainty, unfortunately. If someone in your life wants to make a change, or if you want to help them make a change, please send this letter to them. You can copy and paste.
What’s up dude,
Sorry that you are having a tough time. I know you aren’t into exercise, or lifting, or nutrition etc like me. I get it. But I’m happy that you have decided to make a change.
Here is the really good news: because you don’t have a foundation for exercise yet, and your diet is pretty shitty…. it’s only upwards from here. Fortunately, it’s pretty easy to get started. Small changes will make a massive improvement.
Here is the plan
1. Double your protein (and eat it first!), halve your fats and halve your carbs, minimize processed and packaged foods
Eating right is the most important thing. Though there is much to be said about nutrient quality, getting your calories and protein right is the best first step. Low fat and medium fat meat is ideal from a caloric efficiency perspective, and eat it first when possible. Carbs and fat are not inherently bad, but you are significantly overweight because you have been eating too many calories for years. You need to remove calories, and carbs and fat is where you start because you are likely eating far more than necessary. Minimize processed and packaged foods along the way whenever possible.
2. Get as many steps per day as possible, buy a smartwatch or pedometer and do not over complicate this
You’re actually in an great position. When you are 20-30+ pounds overweight, the extra pounds attached to your body means you are literally carrying around a rucksack. I had to pay $400 for my rucksack, yours is free! Don’t run, just walk, because walking is the champ exercise for losing weight. Walking up hills is even better. Start hiking. Go get those steps every day and you will lose weight.
3. Basic workout: full body (push/pull/legs) 2-3x per week
Once again, you are in a great position! When you are 20-30+ pounds overweight and don’t have a serious background in training, the extra pounds attached to your body is all the weighted resistance you need to build muscle and burn calories. Do pull-ups and rows. Do pushups and dips. Do squats and lunges. Walk up and down stairs, or find a stair master. You can use bands for assistance as needed. Per workout: 4-8 sets of pushing movements, 4-8 sets of pulling movements, 4-12 sets of leg movements. Done to failure or near failure. It’s okay to do low reps or sloppy sets. You are overweight, so these workouts will be imperfect. Your body will adapt by building muscle and dropping fat.
That’s it. You got this.
More resources on weight loss:
