The other thing about this only protein program that you will need to understand is the protein is what is responsible for protecting your lean muscle tissue. What I mean is that without adequate amounts of protein during periods of caloric restriction our body will begin to cannibalize its lean muscle tissue as an energy source. This is the biggest problem with most diets on the market. The weight that is lost is usually a combination of both fat and muscle. And let me make it clear, you do not want to ever lose muscle. Muscle tissue is what makes your metabolism fast or slow.  With protein only you will be eating plenty of dietary protein to protect your lean mass from cannibalization.

You will not have much energy after the first day or two of this program. You will be tired and slow moving. You may even have a headache. Your body is accustomed to running on large amounts of carbohydrates for its energy source. The longest I usually recommend staying on this kind of program is two weeks at a time. This strategy is exactly what bodybuilders do in preparation for a contest to get so incredibly lean on stage. During the second week of this carbohydrate depletion most people feel pretty lousy. The brain functions primarily on carbohydrates for its energy source so without carbohydrates your brain will not be working on full capacity.

The main difference between this program and better know programs like Atkins is that on Atkins you are substituting large amounts of caloric fat for energy instead of carbohydrates. The Atkins approach can be effective but it may take months to lose the body fat you need to lose. The reason for this is that you are supplying through your diet large amounts of fat so that your body will use that fat for energy. You will also be burning some of your stored body fat on Atkins, but it will be a slower process. With the only protein program you will not be supplying any dietary fat so your body is forced to burn stored body fat.

One approach I have seen work well and be a more tolerable for the average person is to do the only protein plan two days in a row, than eat normal for one day. Keep repeating this two days on one day off cycle until your fat loss goals are met. This strategy is one that lets you go in and out of ketosis. You will be burning the most fat every third day, this will be the second day of only protein. On the second day of only protein you should be into ketosis. But then once you eat normal on the next day you will quickly throw your body out of ketosis. This type of approach is safe to do as long as it is needed.

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For more than 20 years I believed that when working out in the gym more was better. I still see people in the gym for hours believing that this is what is needed to achieve results.

The problems with this approach seem obvious to me. First of all if you think that each time you exercise it needs to be this long drawn out event than it is inevitable that your workouts will be less frequent. Because how many of us will have that kind of time each day to spend in the gym? So you will find yourself working out less often because of time constraints. You will also find yourself working out less often because you don’t feel up to it. If you think that each time you walk in the gym you need to be there 2 hours and have the best workout ever you will refuse to go when you don’t feel perfect, and how many of us feel perfect everyday? Most people can get motivated for a few weeks and workout 5 days a week 2 hours a day, but this kind of schedule is not maintainable, and you will burn out quickly.

The key is consistency and frequency.  That means that you will exercise 5 days a week religiously, but these workouts will only be 30 to 40 minutes max. What will this accomplish? First, you will be able to find the time because your workouts will be short. Also, when you don’t feel 100% you can still find the energy for only 30 minutes. You will be amazed how much better you feel if you practice this approach. On days I feel no energy and don’t want to exercise I go and get a little blood pumping for 30 minutes and I always feel so much better afterwards.

Just do a little exercise 30 minutes 5 times a week, for the rest of your life. The results will amaze you.

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