How to Lose 15 Pounds in 3 Months
Don't sacrifice what you really want for what you want right now.
Author: Ryan Felman
Writer, Spartan Racer, Self-Improvement Coach
I'm 34 but feel like I'm 18 again. I am setting PRs (Personal Records) on many of my runs. And now women constantly comment on how my arms look more defined or how I’ve lost weight.
Let me show you how I did it......
Your friends and family don't support your new lifestyle.
They'll say “It's okay to cheat today. It's a Holiday. It's someones birthday. Its just one drink....”
There’s always an excuse. A holiday. A reason to stray from the path. Think about it. Every single month has a holiday that calls for excessive eating and drinking. Modern life is setting you up for failure. And that’s why so many people are overweight today.
You've tried to lose weight, but you struggle to make any progress past those first 5 pounds. They come right off, only to come back on in two weeks later.
I have spent years repeating the cycle of losing a few pounds, only to give up on my diet or miss a couple workouts. Then the weight comes back on.
You struggle to stay consistent with your diet. You don't even realize how much sugar the food industry has hidden in seemingly innocent places like yogurt, energy drinks and peanut butter.
You struggle to hit the gym consistently. You skip one workout because it's too hot, or you drank to much the night before, or you simply didn't feel like it.
You struggle to know what to do at the gym because you workout but don't follow a training plan.
This is how I lost so much weight so fast
1. I Had a mission
I've been reluctant to share this publicly but some of you know. This fall, I'm running a 50K. (that's 31 Freedom Units) I’m reluctant to share this, because this is a genuine challenge. My longest run is 26.2 so I’m pushing myself.
This isn't just any 50K either. It's a Spartan Ultra. That means it's 50 kms of trail running, tough elevation and over 60 obstacles like climbing a rope, flipping a 400 pound tire and scaling a 10 foot wall.
I've run about 15 Spartan Races. And the Ultra has always been a goal of mine. So I'm motivated to stick to my diet, workout harder and show up consistently.
2. You'll shed weight if you quit eating seed oils
This is something few people talk about outside our circle on here. But seed oils are making you fat and sick. I've quit consuming them. (at least 95% of the time) Since doing this, I've been able to eat plenty of calories, drink beers and still enjoy my life. But when you cut out seed oils which is all the processed garbage, you'll shed weight.
Why are seed oils bad for you? Seed oils are high in omega-6 fatty acids. This is something your body needs, but humans have historically consumed them in a 1:1 ratio with omega-3 fatty acids. The modern Western diet has shifted this ratio to 20:1. According to recent studies, too much omega-6 relative to omega-3 may contribute to chronic inflammation.
Chronic inflammation is a cause of many common diseases such as heart disease, cancer, diabetes and arthritis. Too much omega-6 fat also puts you at increased risk of obesity.
3. Train with a purpose. Don't just go to the gym
The average person just shows up at the gym and does whatever they feel like. I've been guilty of this myself. I love to bench press and do curls. I hate doing lunges or lateral raises. But this year, I've started following specific training programs to pack on muscle, get leaner and prepare for Spartan Races. And I've never felt better about my body.
You’ll see guys sitting for minutes between sets. They’re playing on their phone. They’re posing in the mirror. They’re at the gym, but they’re not training with a purpose.
Focus on the reason you came here. To get a solid workout. To raise your heart rate. To push yourself so that you can get better and stronger. Remember your mission.
4. You need people to keep you accountable
This is the hardest part. Most of your friends are going to talk about the game, the latest show or grabbing beers. You need to find the people who will text you about an upcoming 5K, ask if you want to go trail running or share a cool new workout challenge. These people are out there and they're looking for you too!
If you can't find people that will keep you accountable, join the Spartan Tribe. This is my private community for high value men. We routinely challenge each other to adopt new habits, compete in challenges and share our runs, workouts and wins in life.
5. Stay disciplined
There's always an excuse to get off your path. The normies will try and pull you down to their level like crabs in a bucket. Do NOT let them! Remember your mission. Don't let their loser mindset creep in.
It's too hot to run. So run slower.
It's Friday, so grab a few beers. Stick to 1 or 2 then stop
It's just one piece of cake. And it's loaded with sugar.
Don't sacrifice what you really want for what you want right now.
Find your mission
Quit eating seed oils
Train with a purpose
Surround yourself with winners
Stay disciplined
Do this for 90 days and all your friends and family will be blown away by your transformation.
Women will begin to stare at you and find excuses to put their hands on your new chiseled body.
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Why We Run
We don't run to lose weight. We don’t run just to work out. Sure, those are benefits, but they’re not the reasons we lace up our shoes and hit the pavement or the trail day after day. Running transcends fitness goals and calorie counts. It’s not about shaving seconds off your mile time or staying in shape—though we all want those things, too. Running is about something deeper, something that goes beyond the physical.