How to lose 10kg of fat in 8 weeks

How I lost 10kg of fat in 8 weeks (and 7 ways you can too!)

Here’s how New Body Plan co-creator Jon Lipsey lost 10kg of fat in 8 weeks – and how you can too

We created the New Body Plan to answer this simple question – what’s the quickest and easiest way to get in shape? From a personal point of view, I also did it because I was overweight and unhappy with my physique. So if you aren’t currently overjoyed by what you see in the mirror, I know how that feels. I also know how it feels to be intimidated by the idea of doing something about it.

Happily, I also now know how it feels when you follow the right plan and achieve something that you didn’t think was possible. I know this because I lost 10kg of fat and became a Men’s Fitness magazine cover model. All it took was eight weeks and the determination to change. That’s why I’ve produced this quick seven-tip guide. It’ll give you some valuable tools if you decide to embark on your own transformation project.

Before I get to my tips, I just want to answer some of the common questions that I get asked about my what I did so you can use my experience to your advantage.

How quickly can you lose weight?
This will vary from person to person but it is possible to make a big difference in a short space of time. I had one success story client recently who lost over 12kg in just 6 weeks. That’s a phenomenal achievement, particularly because he never did more than four workouts a week and never ate less than 2000 calories a day. That’s important because I would always advise you to follow a sustainable training and exercise plan. Do that, give it 100% and the results will come. 

What’s the key to success?
The most reliable and effective way to get fat loss results is to apply yourself consistently and to the best of your ability to a smart and sustainable exercise and nutrition plan. It really is that simple. You need to apply yourself to the sessions and you need to follow a well-structured and progressive plan. People tend to think that the secret is more complicated than that. It really isn’t. But if you don’t follow a good plan then you’re unlikely to see the results you’re looking for. 

How often do I need to train?
If you want to make a big difference in a short space of time, you’re going to need to do four sessions a week. That’s what I did. More than that isn’t automatically better, partly because the extra commitment adds pressure but also because you need recovery time to ensure that you can hit your next session hard. 

What kind of exercise is best?
If you want a lean and muscular physique then you’re going to need to do some resistance training – lifting weights. I did a mixture of compound (multi-joint) and isolation (single joint) moves using straight sets and supersets as well as high-intensity fat loss finishers (such as rowing intervals, sled pushes and battle rope slams) to burn as many calories as possible. Just doing steady state cardio will trim your waistline a bit but won’t do much for your muscles. 

What’s the one thing you wish you knew before you started?
I wish I knew that if I applied myself consistently to a plan that I’d get great results. And that progress isn’t linear. You’ll have great weeks and less good weeks. Your job is to put that to one side, resist the temptation to constantly analyse your progress and trust in the process. 


My top 7 tips for losing fat, building muscle and transforming your physique

Use these training secrets to fast track your progress and build the body you’ve always wanted

1. Think like an athlete
You may never possess the skills (or the pay packet) of an elite athlete but you can still think like one. Before I started my own New Body Plan transformation I imagined that I was a boxer preparing for a career-defining fight. If you were facing the fight of your life, would you turn up and put in a half-arsed session in the gym? Probably not. I also found that adopting an athlete mindset helped me to raise my expectations of what I could achieve. It’s such a simple trick but it made such a big difference.

2. Be progressive
If you try to change everything about how you eat, train and live at once I guarantee that you will fail. I’ve done it in the past and I’ve failed in the past. You may have had that experience yourself. That’s why we structured every New Body Plan programme to be progressive. As a result, you finish week one feeling motivated and determined, rather than demoralised and shattered and the plan gets tougher as you get fitter. It’s also worth realising that completing a successful body transformation is a skill. And as with all new skills, you need to develop your ability gradually. The good news is that if something takes a bit of effort in week 1, such as writing your workouts into your training diary, it will become second nature by the time you’re into the second half of the plan.

To find your perfect transformation plan, take the New Body quiz!
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3. Think in blocks
I’ll admit that before I started my New Body Plan transformation, I was intimidated by what lay ahead. An eight week plan can seem daunting so that’s why I broke it down into manageable chunks. Seeing the eight week period as four two-week blocks gives you a series of achievable goals and allows you to tick off wins as you progress. Within those blocks, you can have mini goals for each week. You should even think of each session as a micro-target. Every one you tick off puts you a step closer to the overall goal. And if you make consistent progress, I guarantee that you’ll achieve your overall objective.

4. Anticipate obstacles
It would be nice to think that you could sail through an eight-week transformation without any challenges but the reality is that your progress is unlikely to be straightforward. You may catch a cold, tweak a muscle or be landed with an unwanted work project (I managed to tick off all three of those during my own New Body Plan experience) but if you’re prepared for them, you can deal with them. Before you start, make a list of the most likely things that could occur that would have an adverse effect on your progress. Then write down two or three bullet points for what you’ll do should they arise. If something comes up that isn’t on the list, take a few minutes to write down  the things that you can do that are in your control and follow them through until you’re able to get back on track.

5. Visualise success
The more you believe in your ability to complete a successful transformation, the more likely it is to happen. Several sports science studies have also shown that visualisation techniques can have a positive impact on performance and I can confirm that a positive mindset had a massive impact on my own result. I’ll also confess that I had to force myself to be positive at the start of my transformation because I was unsure about how well I’d do but as I progressed and started seeing results, using positive visualisation techniques became much easier. All I did was take a moment before each session to remind myself why I started the plan. Then I’d think about how I’d look and feel when I achieved my goal. You can use a similar process during a session when it becomes challenging. Struggling ahead of that last set? Then mentally fast-forward and think about the satisfaction you’ll get from a successful outcome and how you gave it 100%.

6. Apply tension
This might just be the most important training tip I ever pass on. Learning to properly contract (apply tension to) a target muscle will have a huge impact on your capacity to burn fat and build muscle. Whenever you complete a rep, make sure you think about the muscle you’re trying to work and make sure you lift at a controlled pace rather than swinging the weight around by using momentum. You may find this means you need to lift a lighter weight. That’s fine. Your body doesn’t know how heavy the dumbbell is. All that counts is how you lift and how you stimulate the muscle fibres.

7. Stick to the plan
Without a plan you’ll find that your training is aimless. You’ll end up doing the same thing over and over again, you won’t make progress and you’ll lose motivation. It’s vital that you follow a progressive plan that will help you make the most of your training time. You’ve already taken the first step in signing up to receive these tips. When you’re ready to start your own New Body Plan transformation we’ll give you everything you need to get the result you want.

If you follow those seven bits of advice then I guarantee that you’ll see a massive change to how you look and feel!

New Body Plan co-creator

To find your perfect transformation plan, take the New Body quiz!
Take the New Body quiz!

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