Hey, wits and Weights family, philip here with a quick bonus episode for your Thursday. I want to talk about rapid fat loss just for a second. If you think about fat loss, the I'll say correct or proper way to structure it for most people, especially when it's your first or even second time is to stretch it out to the right duration, usually 12 to 16 weeks, maybe half a pound per week if you're lucky, and just take it easy and slow so that you make it sustainable and get the results you want, even if it's not all the way to your quote-unquote ideal or target weight, because that's the way we find success, build momentum, learn the habits and then in the future we can ramp it up and learn what best works for us. But there is another approach for those of you listening who have done a fat loss phase before, and that's a big caveat If you've never done this, if you don't know what I'm talking about and I'm not talking about weight loss then definitely stick with all my other content talking about the traditional ways to lose fat. But I want to talk about a faster, sometimes much faster, way to lose fat, one that gets you some results in about two weeks without sacrificing muscle, because that is the key right. Fat loss is just weight loss holding onto muscle. That is effectively what it is, and you have to do it right. And so I'm talking about something called rapid fat loss, what I like to call a micro cut. It's a short, aggressive, very effective way to lose fat. It is not for everyone.

I have spoken about this on the past maybe three or four times, one including an interview with Dr Bill Campbell, who inspired this with me back in 2023. And then I ran with it and we did a group challenge back in 2023. I did a white paper on it, I did some episodes on it and I've since incorporated into one of my guides, which you can get for free. But let me just spell it out for you here, because we have a way for you to apply this now with some guidance, and I'm going to get to that in a second. If you want to try it out and make sure it's successful, if you've been eating at maintenance or in a surplus for a while, if your strength training is solid, if your stress, your sleep, your lifestyle are pretty much under control, then, and only then, can this work really well, and I know some of you are listening, who maybe aren't really patient, maybe who want to lose weight fast, and you're hearing this saying yeah, yeah, yeah, yeah, that's fine. I really patient, maybe who want to lose weight fast, and you're hearing this saying yeah, yeah, yeah, yeah, that's fine, I'm sure it doesn't have to be. You don't have to check all those boxes, do you? No, you have to check all those boxes to do it properly.

And then here's how it works you take your current maintenance calories, which you can only know by having tracked your food and weight over time anyway, and the best way to do that is use macro factor and you drop those calories by about 45%. So it's a really big, aggressive deficit. And then you do that for four days. On day five, you do a refeed where you bring your carbs all the way up to maintenance, so your calories equal your maintenance calories, right? So you've gone from a 45% deficit all the way up to zero deficit, which is a huge jump for that one day, and that's to support your recovery and support retaining muscle. We know that refeeds can be powerful for this. And then you go right back into the deficit again for four more days, then another refeed and then, finally, another four-day push. So if you do the math, it's 14 total days.

It's 12 deficit days, punctuated by two refeed days in between, and it's hard. I'm going to tell you the truth. It is hard. Hunger is going to creep up, probably like you've never had before. Unless you're used to fasting, the recovery gets a bit tight. You're still trying to train hard, but it works. You know you're keeping the protein high, you're being consistent, all the things.

When I did it myself before, in 14 days I lost about five pounds, almost entirely from fat, because I tracked all the measurements. Um, some of our group members dropped anywhere from three to seven pounds in the two weeks Again, predominantly fat, almost no muscle mass loss, and they tightened their waistlines. They learned about how their bodies respond to this kind of structure and precision in a way that you can't get from the slower, more patient-centered dieting, and so I think there's value to this. But again, it's not a lifestyle, it's just a tool. It's a very sharp tool and if you use it right, it'll cut through plateaus, through stagnation. If that is a challenge for you, if you have a modest to lower metabolism, you could potentially use this. If you are peripostmenopause and the hormones are making it harder on your expenditure to really lose fat meaningfully over a long period. You can do it over a very short period and, just like surgically, precisely lop off a bit of fat.

By the way, we are kicking off this exact protocol tomorrow inside the Physique University, and this is why I want to tell you about this. Today we are running a fat loss blitz. Okay, this is a challenge. If you want in, all you have to do is join Physique University, and what's cool about that is it's free to join for two weeks so you'll be able to come in, join the call, get all the information, ask me the questions, get all the other bonuses and goodies you get for being in the community, all for free for two weeks. If you don't like, you could always cancel. You get the protocol, you get the training support, live coaching, full access. It is a challenge. So we're all pushing each other. We're posting our updates, we're asking questions, we're getting coaching. It is the smartest way to try rapid fat loss with expert support. So you're not doing it alone. So if you want to lose fat fast, if you're ready for it and that's a big caveat if you're ready and you want to do it right.

Join us in the physique university today. Use the link in my show notes or go to witsandweightscom slash physique so that you are ready when we kick off tomorrow. In fact, the challenge guide is probably going to be posted today, so you have it in time and you can read through it and all of that and get ready with questions, and then we see you on the zoom call. And if you can't make the zoom call, it will be recorded and the replay will be immediately available for everyone, usually same day, sometimes the next day. It'll be available for you if you're in the university.

So go to witsandweightscom slash physique or click the link in the show notes if you want to jump into our Fat Loss Blitz, which starts tomorrow, friday, may 9th. And, by the way, if you're hearing this podcast a few days later, you can still join, because we opened up the challenge for three weeks and because the protocol only takes 14 days and in fact there's an accelerated version that takes nine days you can jump in almost halfway into that time period and still get it all done by the end of the challenge. And, by the way, we have a bonus, because whoever wins the challenge, which will be voted on by the community, will get a free coaching session with me as well. So go to witsandweightscom, slash physique, or click the link in the show notes and let's get to work.