Homeweight lossHow I Lost 30lbs Permanently With Decompression Dieting

How I Lost 30lbs Permanently With Decompression Dieting

How I Lost 30lbs Permanently With Decompression Dieting

Below is the transcript for the video: How I Lost 30lbs And Got Ripped Permanently- A Step By Step Guide

So, in this video, I’m talking about how I lost 30 pounds over the course of 12 months without doing anything extreme, no cardio and training just three times a week. And in so doing, I was able to not only drop down to a 10% body fat percentage, but most importantly, I did this five years ago. I’ve been able to maintain this degree of conditioning to this very day, as it’s permanent, not a temporary look I was able to achieve for a short period of time for a contest or a photo shoot, it’s permanent. And I think over the years, I’ve seen so many people struggle after doing extreme things to lose weight, like extreme dieting, often coupled with cardio can get you into really fantastic shape for a couple of days, a couple of weeks, maybe even a couple of months, but at some point if you don’t do something that’s sustainable, you’re going to revert to where you started and you’re going to put whatever weight you lost back on.

For a lot of people that creates a sense of despair and it leads to so many formulating this party line that it’s impossible to have a lowered body fat percentage all year round, which is absurd. It’s just that the current conventional ideas of bulking up and cutting down using extreme methods, don’t really make it possible for anyone to explore what you can sustainably do to bring your body fat levels down because it can be done, but it takes time. It takes a focus on self-care. It takes patience and in today’s microwave of mentality, patience isn’t something that tends to be popular here in the fitness world. So in this video, I’m gonna talk a little bit about how I did it, what I did step by step to gradually reduce my body weight without doing anything extreme.

 

I lost 30lbs naturally with decompression dieting

And I hope it can help you have a sense that it is possible. To have a lower body fat percentage without doing anything extreme and following a dietary process, that’s actually based on self-care, stay tuned. And we’ll talk more about this.

I do love that intro. So today we’re talking about how I lost 30 pounds in 12 months using what I call decompression dieting. And before I go any further, I’d like to thank everyone for tuning in. I really appreciate the tremendous support this channel has had so far and do be sure to like, and subscribe, and also hit that bell to make sure your first in line, when new content comes out and I’m putting out new content on a regular basis. So do be sure to tune in.

step by step how i lost 30lbs naturally

Sustainable Weight Loss Through Decompression Dieting And Zero Cardio

 

So how did I lose 30 pounds over the course of 12 months? I decided early on that I wasn’t gonna use drugs. And if I wasn’t gonna use drugs to get ready for bodybuilding competition, I sure as hell was not gonna put my body through what, for me, didn’t really feel healthy and based in self-care. I was gonna find another way, and I was able to come up with a way of looking at food and looking at producing body fat, that’s really based on, like I said, decompression. Really slow changes over time and not expecting much in the way of so much return and results on the scale, but part of a big picture approach that will focus on the process. A process that over time will certainly allow me to get to where I want to be.

Now I did that very successfully during my competitive years in the late 90’s, early 2000s. And I retired from bodybuilding in 2004. That was my last competition. And over the years I put some weight on so much so that I was eventually finding myself at 236 pounds. And at 236 pounds, I didn’t look bad, in fact, I looked pretty good. I could still see some abdominal definition and I was relatively muscular. But I got invited to appear on a talk show and to be very honest, a natural bodybuilder who isn’t really cut to shreds doesn’t look that impressive. And for this particular show, I was supposed to be representing natural bodybuilders and showing what natural body builders look like.

30lb weight loss chart over 12 month period
A chart of Kevin’s 30lb weight loss over 12 months

So I resolved I was going to get into shape and look my best. And as I started doing it, I decided, you know, this is gonna be it. This is gonna be the end. I’m not going to cut down and get into that lean muscular look that I had for most of my younger years and then bulk back up. This was gonna be the end. And it has been, as I said, I was 42 years old and I swore to myself that by 43, I was going to be back where I was back in the day at somewhere around 207 to 205 pounds.

oatbran vs oatmeal for weight loss

Decompression Dieting Step 1: Optimizing Carbohydrate Intake

 

Now I was eating very, very well avoiding processed foods as I’ve always done, but there were some improvements I could make. And I did them slowly. First thing I did, I looked at my carbon intake. So the carbs I was eating at the time were predominantly white rice, sometimes brown rice. And I figured that the first thing I needed to do is to replace this lower fiber carbohydrate with some higher fiber carbohydrates.

So, I switched out from eating white rice, brown rice to consuming plantains and/or Oriental yams. Now both plantains and Oriental yams are much higher in fiber. And so, I can eat them and feel completely satisfied and even eat a little bit less than if I was eating the equivalent amount of rice because the fiber intake is a little bit higher.

protein's thermic effect and weight loss

Decompression Dieting Step 2: Increasing Protein Intake

 

So that’s where I started off at 236 pounds. And over the course of about a month, I was able just from doing that alone, to go from 236 pounds to 231 pounds, a five pound drop. The next step came as I started feeling a little more hungry than usual because of the change in my diet about a month in. And what I did at that point was increase my protein intake slightly.

So to compensate for the reduction in carbohydrates, because my overall carbohydrates came down slightly. I stayed with that reduction until it came to a point where I felt a little bit more hungry than I normally did. And I made the second change in increasing my protein intake. So, I took my protein intake up by about 30 grams or so.

And our body has to utilize energy to break down solid proteins into the individual amino acids that our body needs. And so by adding a little bit more protein in there, it made a little bit of a difference to my overall metabolism, because like I said, protein has a slight thermic effect. So, I did that and I stayed just on that course for the next three months. I went down very, very slowly until I was 225 pounds. And I also used my strength as a gauge when I was training, I made sure that there wasn’t any drops in how much weight I was able to lift.

plantains have higher fiber than rice

Decompression Dieting Step 3: Increasing Fiber Intake

 

So that was three months in. And so for the next several weeks, I slowly increased my fiber intake. I doubled my fiber intake and included a little less overall carbohydrates. So, at that point in time, I was eating mostly oatmeal and I went from eating oatmeal to oat bran cereal. And I increased the amount of oat bran cereal I had in the morning. That’s when I would have it for breakfast. And I reduced the amount of Oriental yams and plantains by about half at the same time. The combination of having a higher, a fiber intake in the morning and slightly less carbohydrates later in the day, really made, not that much of a difference in my overall energy levels. And like I said, I always used the weights I was pushing in the gym as a marker. And of course my overall mood. And everything seemed fine.

oriental yams have more fiber than rice

Just about a month later or so I was down to about 219 pounds. I still felt good. I still felt like I could probably drop my carbs slightly and see how I felt. And so that’s what I did. I made another drop in my carbohydrates. This time, taking out the Oriental yams, and only having a slightly lower amount of plantains, which I love and could eat forever, but keeping my ultra high oat bran cereal intake in the morning the same. But I only had the plantains on days that I was training. On days I wasn’t training I would have vegetables instead.

Over the course of another two months or so, I was down to somewhere around 212 to 210 pounds. I felt really good. And given the fact that I had lost so much weight, I no longer had the same nutritional requirements at 210, 212 pounds as I would’ve needed to maintain at 236 pounds.

 

Decompression Dieting Step 4: Optimizing Protein Intake For Weight Loss

 

So, what I did was I dropped my protein intake. I didn’t need that much protein because I’m not as large as I was. And so my very last meal was a protein meal and I just took it out. I literally just dropped one meal. So I was eating six meals a day, more or less. And I went from eating six meals a day to five meals a day.

And that one, I was a little concerned about. I was concerned that I was gonna feel a drop. I was concerned that I might have some loss of strength because as a bodybuilder, we all have this built in idea, if we drop our protein, we’re gonna disappear and muscles are gonna go, we’re gonna get weak and shrivel up.

using strength as a gauge during weight loss

Decompression Dieting Step 5: Optimizing Carb Intake For Weight Lost

 

And that didn’t happen at all. So, because I felt good, because my numbers in the gym were the same, I stayed the course. And over the course of another several months, I was able to go down to 207 pounds. I was just about there. Take out the plantains unless I felt like I needed them. So, I’d have predominantly vegetables as my carbohydrate sources. And oat bran cereal in the morning, but a lot of oat bran cereal in the morning. And for the next several months into the 12th month, I was able to drop down to 205 pounds. And at 205 pounds, I was just kind of like right there. I could, if I wanted to put some plantains back in there, sometimes. I could have some potatoes in there sometimes. I could have increase in my protein here and there. But I think because I dropped the weight so slowly and so slow that even when I dropped down to 205 pounds, no one really noticed. My body didn’t rebel. My body didn’t say, hey, you need to go back up. You need to start eating more.

Most importantly, I felt better.

Yes. I was healthy at 236 pounds. No question. Given the fact that my blood pressure was perfect and my cholesterol was perfect and everything else. But losing that much weight, I was just so much lighter on my feet. Yes. In the mirror, I could see all the cuts and the abs and the lines and everything else, but I’ll be very honest with you at my stage in life, those things aren’t that important to me anymore. It’s great for business. It’s great to be able to be an inspiring, example of what a natural bodybuilder could look like in their late forties. And I look forward to being an example as I go into my fifties as well, but it’s not really something I think about.

I don’t spend my time in front of the mirror flexing anymore. I haven’t done that for decades. Because for me, it’s about feeling good. So that’s a pretty big drop in weight. And you can see side by side before and after pictures, which I’m not very fond of at all. And before this video, I never posted it because I don’t believe in before and after pictures, because I think it puts too much focus on the result when it’s really a process based on the journey.

time frame of years to lose 30lbs not weeks

And like I said, it was all about decompression. It was all about making slow, small changes and just staying the course and monitoring myself and making sure that I was healthy. Making sure that I wasn’t moody because I remember competing, getting ready for a competition. I would be moody. I would be stressed. I would be uncomfortable. And I can take a lot of suffering. But when you do that, you also make people around you suffer and people around you didn’t sign up for it. And you’re really not a great example of the health and fitness lifestyle, being something positive if you’re always grumpy and low energy.

before and after 30lb natural weight loss

And I didn’t use any drugs, I didn’t use any fat burners. It’s not impossible. It’s just that no one does it. And because no one does it there’s not enough of an end number to look at and say, well, this is something that’s possible because people don’t really do this. I want you to consider it. I want you to think outside the microwave mentality of, I need to lose weight fast. I need to cut down fast. I need to get ready for summer. I want you think to in terms of years.

If you have any questions whatsoever, please feel free to leave comments below, and I will answer them. My job here is to always do my best, and to try to share as much as I’ve been so privileged to learn over the years and help you not make any of the mistakes that I’ve made, or I’ve seen so many make.

And also create a place where you can learn about fitness that’s a little bit outside the box, that doesn’t have to be extreme, that’s based on self-care. That’s sustainable. So hopefully this video helps you and the way you look at dieting and thank so much for tuning in and most importantly, Excelsior!

Related Videos:

Weight Loss Guide: What To Do When The Numbers On The Scale Stop Moving

Is It Possible To Never Eat Sugar?

High Intensity Incline Presses! Give this a try!

Start with relatively light weight (as it gets heavy really fast) and execute as you see in the video with five 5 second holds followed immediately by 6 reps.

The isometric holds really increase the intensity and for this exercise I "only" used 135lb as like I said, it gets heavy really fast!

Give it a try next time you train chest (and use a spotter just to be safe) and let me know how it goes!

Still training and I hope you are too!!! Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #roguefiteness #roguerack #nuobell #highintensitytraining #naturalbodybuilder #naturalfemalebodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestworkout #chestday #homegym ##naturalbodybuildingvideo #highintensitytrainingtips ##naturalbodybuildingtips
...

43 6

"Kevin Flyes" High Intensity Compound Set

A demonstration of Kevin Flyes with an isometric hold and ending with eccentric presses!

A glimpse into a regular day of our high intensity training in what @egcitrin and I have come to affectionately call the Batcave.

This is a classic chest training example and in Erika's words,

"The worse part is that Kevin pushes down on the weights at end!"

(Which I do!)

Give this combination a try next time you train chest and let us know how it goes!!! Still training and hope you are too!!!

Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #roguefiteness #roguerack #nuobell #highintensitytraining #naturalbodybuilder #girlswholift #naturalfemalebodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestworkout #chestday #homegym ##naturalbodybuildingvideo #nuobell #highintensitytrainingtips
...

92 23

Can You Be Fit Doing Only High Intensity Weight Training?

(Click on my bio link or story link to see the full video)

The answer is an emphatic yes and in this video I go over some of the stories of what I and my clients have been able to do training with short high intensity workouts and no cardio whatsoever.

In the fitness field there tends to be a very myopic perception that training your muscles and training your heart are somehow separate activities, and they are not.

It's just that most people weight train at intensities that are not high enough to create a significant cardiovascular effect, but this isn't the case with high intensity training.

And I hope this video gives you some insight as to just how high a degree of cardiovascular fitness you can achieve with high intensity weight training, and it will also help you get stronger, increase your muscle mass and reduce your body fat. So up that intensity next time you head to the gym and thanks in advance for watching!!! Excelsior #naturallyintense

Click on my bio link or the story links to see the video.

#naturalbodybuilding #naturalbodybuilder #naturalbodybuildingtips #zerocardio #nocardio #highintensitytraining #fitover40 #naturalbodybuildingvideos #fitness #hit #drugfreebodybuilding #highintensityworkouts #workouts #weighttraining
...

79 7

Preacher Pad Dumbbell Curls.

30lbs for three sets of 10 nonstop and not too easy reps!

The Preacher Pad is an excellent addition to any home gym or any gym for that matter as it's an easy way to isolate your biceps without much in the way of equipment.

This is the last of three nonstop sets of 10 reps each arm with 30lbs and the final reps were an experience in fire!

Try three nonstop sets of 10 full range preacher curls next time you train your arms and let me know how it goes!

Still training and I hope you are too!!! Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #roguefiteness #roguerack #nuobell #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #preacherpad #naturalbodybuildingtips #biceps #armtraining #preachercurl
...

51 3

A New Year's Wish For You!

May you have a year filled with light
Family, good friends and laughter.
May every wound in the coming year
Be no more than a skinned knee on
The road to success and self-improvement.
May you start afresh every day like a New Year.
And may the passing years not rob
You of your inner child nor fill you
With a forgetfulness of the fact
That you are powerful beyond belief.

Both @egcitrin and I would like to wish you and your family a truly healthy and happy 2023!

Thank you so much for another year of support and as always, Excelsior!!! #naturallyintense #happynewyear2023

#newyeargreetings #happynewyeargreetings2023 #newyearwish #newyearwishes #happynewyear #happynewyears #happy2023 #fitness #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingmotivation #fitover40 #girlswholift #excelsior
...

105 24

How To Make Your New Year Resolutions Stick!

(Link in bio)

As you know, most New Year Resolutions end in abject failure and while I am not a fan myself as I tend to do what I intend to do regardless of time of year, I have had many clients who started up as a result of a New Years Resolution and they did exceptionally well.

One client lost over 100lbs and he started as a result of a resolutions, and all of my clients who did well had one common denominator which is what I believe enabled them to be successful against the odds.

In this video, I will share with you what that attribute is and also go over the mindset that you should have when making a resolution.

Click the link in my bio to watch!

Thanks for another year of truly stellar support and Excelsior!!! #naturallyintense

#newyearsresolution #newyearresolution #newyearsresolution2023 #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #homegym ##naturalbodybuildingvideo #fitness
...

46 7

The Problem With Bodybuilding Supplements

Especially for natural athletes, it's absurd to think that the hundreds of advertisements and promotions of everything from creatine to protein shakes and preworkouts featuring bodybuilders and fitness characters who are clearly using performance enhancing drugs could ever be honest ones.

Not when those promoting the supplements look the way they do because they use drugs, and it's time we stop looking for magic potions to realize our fitness goals as it takes away from the fact that we need to do the work.

It also takes away form the fact that we are powerful beyond measure and that we already have all the tools we need to succeed.

So let's start the New Year by focusing on what we can do unaided and not look for a crutch to walk when we all have the ability to fly!

Stay natural and Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #supplements #supplementsdontwork #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding
...

57 19

Happy Holidays!!!

@egcitrin and I would like to wish you and your family all the compliments of the holiday season and a very Merry Christmas!

All the best from all of us at Naturally Intense and as always, Excelsior!!! #naturallyintense

#happyholidays #merrychristmas #holidaygreeting #naturalbodybuilder #naturalbodybuilding #naturalbodybuilder #girlswholift
...

139 25

 

Kevin Richardson
Kevin Richardsonhttps://www.naturallyintense.net
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net
RELATED ARTICLES

Most Popular

Share via
Copy link
Powered by Social Snap