Fat Loss Made “Easy”


Fat loss is simple.

It’s simple in that once you realize that it’s hard and takes A LOT of discipline and effort, it actually becomes quite uncomplicated.

You see, most people want an “easy” way out.


They don’t want to work; they don’t want to eat right.

They want a “magic” supplement or diet that they can use for 2 months and lose 20 lbs.

These are the people that make fat loss difficult.

You know who they are.

They’re the ones drinking diet coke and eating 100 calorie packs of Oreo cookies.

They’re the ones constantly bouncing back and forth between different diet plans and exercise routines.

They never commit to anything, and they’re always starting over next Monday.

Their weight yo-yo’s back and forth, and they remain exactly the same, month after month, year after year.

You’re reading this blog, so I assume that you’re not one of “those people.”

You know how difficult it is.

You know about discipline and commitment.

You’re no stranger to hard work and dedication.

That’s why I’m going to simplify it all for you.

Keep in mind that we are talking about FAT loss, not weight loss.

I’m not interested in losing muscle, or a number on a scale.

I’m interested in losing body fat, building muscle, and changing body composition as well as mindset.

Long story, short: I’m interested in being a total Badass. 

And I’m sure you are, too.

With that in mind, here is the “simple” way to successfully lose fat and keep it off for good:

Fat loss is 80% nutrition. 

Any fitness professional or doctor that tells you otherwise is either (a) lying to you, or (b) doesn’t know what the heck they’re talking about – either way, they’re wrong.

You cannot out-exercise a bad diet.

Our bodies are designed to conserve energy.

Don’t blame me; blame evolution.

Without great eating habits, fat loss is impossible.

A calorie is NOT a calorie, and the food choices we make have a HUGE impact on our hormones, specifically insulin.

Non-starchy vegetables, fruits, organic meats, wild fish, eggs, nuts and seeds should make up the MAJORITY of your diet. 

Water, tea, and black coffee should be the ONLY beverages you consume.

ELIMINATE pasteurized dairy, grains, soy, processed foods, artificial sweeteners and sugar from your diet.

Not only do most of these foods raise your insulin levels, but they are all EXTREMELY inflammatory for the vast majority of people; and when inflammation is high, fat loss is incredibly difficult to achieve.

Whatever name you want to attach to this philosophy of eating, the fact of the matter is that a WHOLE FOOD diet, void of the inflammatory foods mentioned above, is what the body responds to, and thrives on, for overall health, well being, and low body fat levels.

Your goal should be to eat this way for 90% of the time.

That means that out of 21 meals in a week (6 meals a day is so 1999), at least 19 of them should be as I have described above.

Here is a sample menu for someone looking to lose 20 or more lbs. of fat:

Breakfast: Scrambled eggs and veggies, 1 cup berries, black coffee

Lunch: Raw vegetable salad with olive oil and vinegar,  3-6 oz’s of chicken, 1 apple

Dinner: 6-12 oz grass fed beef, steamed vegetables, sweet potato 

If you have less than 20 lbs to lose, you may add some starch to your Pre and Post workout meals on training days.

White or jasmine rice, potatoes, and gluten free oats are all good choices.

Aim for no more than 100 grams of carbohydrate from starch on training days.

Here is a sample menu for someone looking to lose 10-20 lbs of fat: 

Breakfast (Pre-workout): 3 eggs with veggies, 1/2 cup cooked oats with berries, black coffee

Lunch (Post-workout):  3-6 oz’s of chicken, steamed vegetables, sweet potato

Dinner: 6-12 oz of wild fish, salad, 1-2 cooked cup jasmine rice

Note: If not a training day, limit starch to dinner ONLY.

As far as exercise goes, perform 2-3 days of strength training, 2-3 conditioning sessions, and 2-5 hours of low level aerobic activity (like walking) per week.  

That’s it! 

Fat loss in not easy, but it’s simple.

Once you realize this, and stop complicating it by trying to make it easy, you’ll get results.

There’s nothing exciting about it.

It won’t happen overnight.

It takes an iron will and an incredible amount of self discipline.

It takes cooking your own food and making sure you get to the grocery store each week.

It takes making sure that you get at least 7-8 hours of sleep each night.

It takes hitting the football field or track in the morning to run back to back sprints.

It takes hitting the weight room in the afternoon and getting stronger. 

It takes sipping on a water with lemon while your friends are kicking back a few beers.

It takes being a lion among sheep.

Ask yourself if you are willing to do what it takes to achieve your goals.

If the answer is “No,” don’t even bother.

You’re only kidding yourself, and it’s really not worth the time or the effort.

If the answer is “Yes,” follow the steps I have outlined in this email and start today.

Go be a Badass. 


Author: J.J.Valdivia

I have worked in the health and fitness industry for a decade. Through my personal work with clients, and my writing, I strive to help others become more well-rounded human beings, so that they may thrive in all areas of their lives.

16 thoughts on “Fat Loss Made “Easy””

  1. I am loving the posts JJ!! Very informative and easy for the average joe to understand. I knew you would be a fitness guru from all those lunches with canned tuna in high school lol. I bought the Primal Blueprint book and, combined with your blog, its a life changing experience. I have my wife on board and we are starting to see changes. Keep up the great work!

    1. Paul, thanks so much for the love, homie. I truly appreciate it. I’m very happy that you are enjoying the posts and congrats to you and your wife for getting started on the right path. Keep me posted on your success and I will keep writing each week and hopefully, continue helping you out. Thanks again bro, your kind words are truly motivating and greatly appreciated. Take care!

  2. Hey JJ, It’s Mr. Frisco. I am sad that you have to given me any credit for turning your body into the chizzled frame that it is. Hopefully one day I will get some love!

    lol but on the the real, great blog and great posts. Keep following your passion my brother!

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