The 5 Fat Loss Secrets to Change Your Life Forever
Lose 20+ pounds in 12 weeks and keep it off for good
while enjoying the “bad” food you love with my
Total Lifestyle Performance Method
You can’t believe it’s come to this: belly fat and body aches.
What the hell happened? You may never have been a star athlete “back in the day” but you were plenty active and had tons of energy just a few years ago.
But then something happened: something called life.
You got busy at work and with your family life.
Somehow, somewhere along the line, the few extra pounds you were carrying around turned into, well, more than a few extra pounds. Maybe a lot more.
These days, when you look at yourself in the mirror, you can’t believe what you see: the dreaded Dad Bod or a tummy that’s anything but flat and toned.
But here you are.
Now what? You’re not sure.
It’s that you haven’t tried to lose weight, get back in shape, and have more energy for what’s most important to you: your family.
You’ve tried a bunch of diets and fitness ideas. Sometimes, they work….but only for a while. Pretty soon you’re back where you started. Or worse. The beer belly is back. And it’s getting bigger.
Your energy is flagging and you’re afraid you’re turning into a “couch potato” too tired for family hikes or throwing around a ball with your kids.
In fact, just picking up your youngest son can result in pain and discomfort.
You fear things will go further downhill in the years to come with scary doctor visits and more and more medications.
But you rather set a good example for your family and live up to your full potential.
You just aren’t sure how.
It’s Not Your Fault And Help Is On The Way
I’m Marmar Atallah and I can help because I’ve been where you are.
I bring to the party something all too rare: empathy. I’m anything but the “scary trainer” type of drill sergeant who makes you feel bad. After all, this is life, not the army, right?
You see, I wasn’t always in good shape. High school gym class was not fun for me. I was fat and had trouble making the required time when we had to run laps.
I was determined to get in shape. But I made a ton of mistakes, like using bodybuilding workouts from magazines and wasting a ton of money on useless supplements.
My “Aha!” moment came when I found a mentor and training partner. One thing led to another and I graduated with a bachelor’s degree in Nutrition and Exercise Physiology from the University of Missouri.
I see how much health and fitness improved all aspects of this life and now help others do the same with my Total Lifestyle Performance Method. Just ask Ben.
“After informing Marmar that I had prior back issues, he ensured I not only avoided the risk of reinjuring my back, but also strengthened my back/core strength. Here is the kicker. Marmar is also a nutritionist. He really encouraged me to change the way I ate. To date, I’ve lost 60 pounds working with Marmar. He holds you accountable, motivates you to work hard, and you really do see results. I couldn’t recommend him more! He is truly a professional.”
Ben did it and so can you by following these five fat loss secrets.
Secret # 1: Build Strength First
Use strength training to get stronger, first. Focus on mastering the skill of performing compound movements like squats, lunges, presses, pull ups, and core exercise variations.
These exercises will provoke a much greater hormonal response and burn more energy, which in turn can lead to fat loss.
You see, when you increase your strength through strength training, your body builds more muscle. Because muscle is more metabolically active, you actually stroke your calorie burning process more during training and at rest when you’re not training.
Now, when you’re strong you also retain muscle better. But to build strength, you need two things to happen: Tension in the muscles and achieving muscle fatigue during exercise.
The strong, muscular, and resilient body will not only burn fat now but keep you lean forever.
One method I use in my programming to build muscle: changing tempo during your working set as you lower the barbell. (This method will increase the time that your muscles are under tension by slowing down each rep to stimulate muscle growth)
For example, a set of bench press will look like this:
- Rep 1, 1-second negative
- Rep 2, 2-second negative
- Rep 3, 3-second negative
- Rep 4, 4-second negative
Repeat this set 2-3 times, if you hit all reps with the same weight, then go up next week.
Secret #2: The 6:1 Fasting Method
Follow a normal 3 or 4 meals a day plan for 6 days, then do an extended fast (at least 16 hours up to 20) on the 7th. This method allows diet flexibility because it would reduce caloric intake without limiting specific foods to eat.
Here’s how to do it: Pick a non-training day and push your breakfast out 2-3 hours every morning until you build up to fasting for 16 or 20 hours; then eat 1-2 normal meals between 500 – 600 calories.
This approach can work well for busy people, and is an effective weight loss tool in the long run. It helps you learn to distinguish between physical hunger—which promotes a healthy lifestyle—and emotional or stress-related eating, which causes many dieters to gain back all their lost pounds.
Secret #3 Get your Steps Up!
Stress can be a real weight-loss impediment. I’ve found that walking is an excellent stress reliever and natural remedy for whatever may be bothering you at the moment.
Walking is more effective than you might think in helping your overall mental and emotional well-being, as well as facilitating recovery from weight lifting.
I recommend walking because it staves off weight-training burnout, which is a real risk if you habitually associate weight training with battling negativity.
Because of this, I suggest you get into the habit of doing some form of physical exercise every day. One way to make sure you stick with it is by enjoying what you do so much that counting down to your workout doesn’t feel like punishment but a pleasure!
Secret #4: Eat More to Lose More
When people try to lose weight, they usually reduce their food intake. But if you’ve been eating less and it hasn’t worked—well here’s why:
If you consistently eat fewer calories than your body needs, it will eventually adjust its metabolism in an effort to maintain the status quo.
In other words, if you restrict your diet for a long time, your body will fight back. It will hold on to fat in order protect itself from going into starvation mode
…then guess what?
Your body will store the calories (energy) for later use to keep you alive..so you’ll hold on to the weight..
A better strategy?
Increase your caloric intake but focus on quality whole foods, less junk foods and keep active (Lift 3-4x a week, walking etc..)
Your hormone levels will become normal again, and you’ll burn fat more easily.
Then you can slowly increase the amount of calories again if your weight loss stalls, but it will keep your body from going into starvation mode and cause a slowdown or other undesirable side effects.
Secret #5 Focusing on Quality Over Quantity
Do you spend two or three hours working out, surfing the web between sets, and chatting with your gym buddies? And then wonder why you aren’t getting the results that other people seem to be getting from their workouts?
Many men spend hours at the gym, but their progress stagnates.
What to do instead: Pick a workout plan that you can actually follow through on. Your body will not change unless your muscles are forced to grow, which takes time and effort.
Don’t waste your time on gimmicky workouts that leave you feeling unaccomplished. You need to show up, work hard, and focus on your performance, like Sarah did.
“Since working with Marmar, I have lost over 60lbs, have made progress in healing achy knees and joints, and have gained more muscle definition than I ever thought possible. Marmar is also a nutritionist, and was able to work with me to create an eating plan that would help me reach these goals. He has motivated me to push my limits, holds me accountable for my progress, and makes me believe that I am capable of accomplishing any task he sets out in front of me. He is incredibly supportive.”
Imagine This: Gaining A Whole New Life By Taking Control
“Working with Marmar has changed my overall life and appearance by losing around 50 lbs. I’m stronger in my lifts. I had hurt my back doing routine life almost the same day I got my annual blood work back telling me my cholesterol was still high with big scary charts with red all over them. I’ve watched friends and family suffer and die because they weren’t taking care of themselves. Since working with Marmar, my blood work has improved and my wife thinks I look sexier than ever!.
– Josh
You could try accomplishing what Josh and my other clients accomplished on your own. But be honest. How well has that worked in the past? Why not have an expert take care of everything for you?
You won’t have to waste hours figuring out exactly what to do with nutrition, or when to switch up your training, or what supplements you should/shouldn’t take. Instead, you can just focus on you.
Twelve weeks from now you could be storming down your path, reaching new heights in your career, and taking massive pride in your physique and results.
Take The Next Step
Imagine: How good is it going to feel when every aspect of your life is an outright example of excellence?
Imagine: How good is going to feel to have endless energy, iron-clad discipline, and the best damn physique of your life?
Imagine: How good is it going to feel when your body and mind are firing like rocket thrusters whenever you want them to?
Let’s hop on a call to find out if you’re a good match for my Total Lifestyle Performance Method.