How to Lose Weight Fast with Diet and Exercise

Here I will talk about a few ways I have lost weight. Everyone is different and our bodies respond differently to certain things that we do with them. Hopefully some of the things I share with you here will help you reach your weight loss goals.

Me Before The Army in 2004 155 Pounds

When I was younger I wasn’t really a big person I was 155 pounds soaking wet up until about 27 when I joined the military in 2004. After weeks of Physical Training and a lot of potatoes, upon completion of Basic Training I was a solid 195 pounds! Since then my weight has been fluctuating with my heaviest being 250 pounds in March of 2017. According to the Army I am technically overweight I am supposed to be 205 for my height and age group. But I don’t agree with that I am 216 and I definitely do not look like I am overweight. But if I really wanted to drop weight I usually know what to do and I will share with you some of the things I have done.


Me at 250 Pounds March 2017

So let’s go back to March 2017 I was 250 pounds and I was over in my body fat percentage by 1%. I know devastating right? YES it was to me! In my 13 years in the military I made it my mission to stay in compliance and that was disappointing  but hey we don’t get held hostage by our past we keep moving forward. 

Me at 225 Pounds May 2017

Fast Diets That Work

Well after a day of disbelief I decided to come out on top of this so first I gave myself a realistic deadline which was May to drop one percent. Then I started thinking about my diets and how I was going to alter my exercises. Well the first thing that happened was that I got a recommendation on a diet that I should try which is the Weight Loss Soup Diet Recipe. My opinion about this diet is that it is very effective but you cannot have alcohol whatsoever. I did however try this diet with a few slips in between but I did lose 10 pounds within a week. My advice is following it to the key for great results.

You Tube Video Tips

The next thing I investigated was YouTube because you can find and do anything with YouTube. I watched these videos and I took a lot from it. It’s up to you if you want to subscribe or pay for the plans provided in the videos but I tailored my own regimen off of those videos. Watch the video you will learn a lot from it. So work smarter not harder. A lot of people want to profit off you but, with just a little research and planning you can put together your own plan that is tailored to you with no cost. You will have a lot of resources out there that claim to help you do this and that but for some sort a fee. Sure it may help but, you can be resourceful and get the results you want without having to pay one to two hundred dollars a month. Here are supplements that I frequently use for weight loss. Every morning I have a routine of taking CLA, Apple Cider Vinegar with Garlic (I will explain why) and my favorite thermogenic Grenade. So let’s begin.


CLA which stands for Conjugated linoleic acid has a meaningful place in our diet. It helps burn that stubborn fat that we are trying to get rid of. CLA helps reduce the urge for food intake and prevents the production of additional fats. Although CLA is difficult for the liver to process if not taken as recommended, it may also create an imbalance in breast milk fats, so if you are nursing stop taking it until your child is beyond nursing age. Other than that, if its taken in the recommended dosage and taken before a meal it would be beneficial help you lose weight. You can also stack it with other Supplements as well. You can purchase it just about anywhere you find vitamins and supplements.  

Apple Cider Vinegar Uses

Apple Cider Vinegar in small amounts helps to curb appetite and curb fat. Every morning after I work out, I would take two teaspoons of Apple Cider Vinegar with 12 to 16 ounces of water. I also have another one around noon. Because I really hate the smell and taste of vinegar, I usually have a clove of garlic to eat immediately after drinking it. After all garlic is good for your blood pressure as well as other things. (Maybe not so good for your breath) Last thing about vinegar I suggest that you do not drink it straight. Drinking vinegar straight will damage your esophagus and wear away the enamel on your teeth. Be careful on your intake as well. Too much of anything is usually not good and with vinegar it can lower your potassium levels in your body.

My Grenade

No not the one on my arm it’s a thermogenic I take called Grenade. I have been taking it for some time now and I really like it for various reasons. One reason is that it’s great with suppressing my appetite. Another reason is that it really helps with energy and focus. I usually take one in the morning and one in the afternoon and that is all I really need. The suggested use is to take 2 capsules in the morning upon waking and two 5 hours later, but I suggest starting off with one because they are pretty powerful. I usually get mine from GNC or 


When I exercise for weight loss I usually do HIIT (High Intensity Interval Training) since I love to lift I figured I would do something that was tailored to what I liked to do. Working out should not feel like a chore, it should be something that you enjoy doing. You should look forward to doing it, that’s why I am constantly looking for new ideas, changing up my routine and testing myself. For example, I recently did a warmup on deadlifts with 315 for 10 reps! Always keep it new and change it up that way you will not get bored and you will be motivated to workout.

I always start off with a warmup set for any exercise that I do. I try to rest 40 to 45 seconds between sets and about 90 seconds in between exercises. I used weights that I could do 20 reps fairly easily just to keep my heart rate going. I also made sure my form was correct with each exercise.

DAY 1 – Full Body
Incline Bench 2 Sets AMRAP (As Many Reps as Possible)
Squat 2 sets of 20 Reps
Deadlift 2 sets of 20 Reps
Shoulder Press 2 Sets of 12 Reps
Shoulder Flyes 2 Sets of 12 Reps (Superset with Press)
Preacher Curl 2 Sets of 20 Reps
Triceps Extension 2 Sets of 20 Reps
10 minutes of Cardio

Day 2 – Back and Arms
Deadlift 2 Sets of 20 Reps
Seated Row 2 sets to failure
Dumbbell Curl 2 sets to failure
Concentration Curl 2 sets to failure
Lat Pulldown 2 sets to failure
10 minutes of Cardio
Land Mines 2 sets of 10 


Day 3 – Chest and Triceps
Flat Bench 2 reps to failure
Dumbbell Press 2 sets of 10
Tricep Extension 4 sets of 20
Reverse Bench Press 2 sets of 10
10 minutes of Cardio

Day 4 – Legs and Shoulders
Squat 2 sets of 20
Leg Extension 2 sets of 20
Leg press 2 sets AMRAP
Shoulder Press 2 sets of 20
Cable or Dumbbell Flyes 2 sets of 20
10 minutes of Cardio

For your Abs you can use the 30 Day ABS without Equipment Challenge. I will have more for you soon Thank you. 

– Gym Time!!

2 Replies to “How to Lose Weight Fast with Diet and Exercise”

  1. Sharon When I started off with two it did make me a little jittery and I was over 230 pounds at the time. So then I started taking one and that was all I needed. So I would suggest starting off with one if you try it.

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