(How To) Dan’s No BS Guide To Cutting Weight + Losing Fat

Whether you’re looking to cut 10 pounds to get to your weight class for the next tournament or need to get rid of that extra fat, you may find tips from this guide to help speed you towards your fitness and health goals. This guide contains no hard numbers or calorie calculations, because every person is different and you may want to lose more or less depending on who you are. However this guide does guarantee results, as long as you stick to the ground rules!

Disclaimer: This is not a strict guide to cutting weight for athletic competitions (although it shares many of the same principles and definitely can be used as a starter guide); there are much more qualified persons who can give you much better and more accurate advice on that topic. Rather, this is an all-around no BS guide for the uninitiated “Joe” to starting a healthy lifestyle / diet to lose weight and cut up to 10 pounds per month or more, all while maintaining your new habit for the long term.

1. Take what you eat now, and divide it.
Whether you eat two meals a day or ten meals, take the total amount that you usually eat (call it X) per day, and divide that into multiple smaller meals that will roll onto the next day (and the day after). Depending on how much you need to slim down, only eat the amount that is divided from your total daily amount.

Example: If you only eat 1 whole chicken per day (X), your maximum amount per day is now half a chicken (X/2, X/3, X/4, etc.), or less.

Why? This helps control the amount you eat and makes sure you’re not just eating an excessive amount of food out of habit / how much food is put in front of you. You will find it tough at first, but your body will acclimate itself and your appetite will start to shrink. Careful not to starve yourself. That’s not the point of the guide and in fact will not work if your body believes you are starving.

2. Eat snacks, not junk food.
It is obvious that you should not be consuming any junk food at all at this point. This includes chocolates, chips, fries, etc. Proper snacks that can fill you up and continue to give you energy to get through your day (at your reduced diet aforementioned in Rule #1) include fruits, almonds, walnuts, and cashews. If you feel hungry in between meals (which you will), just grab a handful of these.

3. Start cooking your own meals.
Only you know what you put in your own meals, so now is the time to start cooking for yourself if you’ve never done so before. This will force you to avoid fast foods (which is 100% junk and should be avoided at all costs) and eat much cleaner / oil-free than food served in restaurants.

Here’s what you should be eating to maximize fat loss:
fish / sushi, lean chicken, veggies, and fruits only.

You may have noticed that this doesn’t say anything about carbs (pasta, rice, bread). It’s true that you need carbs for energy, and you should consume a bit of it for this purpose, but try not to consume a lot of it (and if you’re in weight cutting mode, very little to none at all) because carbs hold onto a lot of water. Try to only have a small handful of it at maximum per day.

4. Exercise at least 5 times a week.
This is the part where most people will make excuses and chicken out. Well, if you give up that easily, then it must mean you don’t really want it that badly and you should stop reading this article now.

For those who are willing to suck it up and get results, here is what you need to do:
2-3 days of low intensity, long duration cardio workouts
2-3 days of high intensity interval training

For your low intensity cardio days, you should be aiming to jog / run at least 6km to 10km in the 30 minute to 1 hour range. Whether you finish it slowly or quickly, as long as you are getting the road work in and sweating yourself out, you’re doing good. You should jog outdoors where the terrain is real and the elevation gives you a realistic workout. If the weather is no good or you live in an area where jogging just isn’t feasible, a treadmill can work as a replacement. Remember to increase the incline to its maximum however, as a treadmill is usually far too easy compared to jogging on real terrain, which would render your workout useless.

For your high intensity days, you should be aiming to exercise at maximum power / speed but in shorter bursts of time. This includes exercises like martial arts training, weight lifting, or sprinting. For example, instead of jogging for half an hour, you could be doing maximum reps of chin ups in one sitting, which would be over in a few minutes.

For a straight forward guide to what you could be doing for high intensity training, refer to:
Dan’s No BS Martial Arts Circuit.

If you’re feeling ambitious, you could combine both cardio and high intensity workouts into a single day. Cardio workout in the morning / afternoon, followed by your high intensity workout in the afternoon / evening. Do this for 5 days and allow yourself 2 days rest and repeat.


If you followed everything correctly, you should be losing 2lbs. to 2.5lbs a week. Refueling yourself with healthy proteins and essential vitamins and oils from fish, fruits, and veggies, while eliminating most carbs and the consumption of junk fats and oils from fast / processed foods. Add to that a professional athlete level workout schedule and you can lose more than 10 pounds in just a short month. It’s not going to be easy, and it will be hard to maintain the same diet and fitness level, but remember: nothing worth having in life is easy!

-Dan Kai Wah from DynastyClothingStore.com

(How To) Deal with getting fatter as you age (you’re not in highschool anymore!)

Mariko Takahashi shows us how it's done... be sure to check the video at the end of this post

So you’re in university, are about to graduate, or have recently graduated and are now in the work force (hopefully). You’ve probably noticed by now that your metabolism has slowed in these four years of going from eighteen year old teenager to twenty something young adult. This is natural, it happens to everyone.

You’ve never been an athlete, never took interest in sports, or you’re just downright lazy. Or you used to play sports and just can’t find the time to go out and play anymore. The fat has found its way to your face… belly… thighs… well everywhere pretty much. The lucky ones put on fat in all the right places and can put off exercise (what’s that?) until they get into their 30s… but the majority of us aren’t like them. We have to work our ass off if we want to get the body we desire, and most importantly, maintain our health well into old age.

So you’re out of shape now, you depended on your youth before but now you’re not “young” anymore. “What do I have to do to” you ask!?

1. Develop a habit/hobby out of exercising as a part of your routine.
This is so that you don’t mentally feel like you’re even making an effort to exercise. People usually are afraid to try new things, because they aren’t good at it. Once you’re able to get good at something, you’ll develop interest in it, and then you’ll be able to get into a routine of doing it. Like playing basketball, jogging, or working out, you’ll automatically be motivated to do it if you develop skill at it… and stay fit in the process. Getting started is the hardest part… and that’s where a lot of people quit. Nothing in life worth having is going to be easy. Get past the first hurdle, and everything will be smooth sailing from that point on.

2. Eat properly.
I won’t pretend to be an expert in the diet department; I’m not. I’m not an expert because I have an extremely fast metabolism that burns everything I eat. Which means I’ll eat everything. But here are some ground rules that will work for anyone (ie. lazy people like me):

-Drink lots of liquids (juice, water)-
This will give you energy, fill you up, and you will naturally eat less food (and less fat)!

-Eat cleanly-
Consume the actual ingredient instead of the processed product (Apple instead of Apple Pie, Cheese instead of Cheeseburger). Avoid foods with a lot of sauces, toppings, dressings…

-Split your meals up into many portions throughout the day-
You will be consuming less food in total because you aren’t stuffing your face full from starving yourself for an extended period of time.

-Reward yourself-
Go eat whatever the hell it is that you want at the end of the week. Just don’t go sneaking into the freezer every weekday for a cup of Haagen Daaz. That will not help.

3. Think before you do.
Some people freak out and say they have to “drop 50 pounds”. Well, where did that number even come from? Everybody has a different body type out of 3 possible types (skinny, average, and fat) so understand your own body type and choose a fitness/diet plan accordingly first. You may not need to “drop 50 pounds”, but rather just redistribute your fat into muscle (by building strength), lose some fat in the process, and start looking great with only needing to drop 20 pounds.

I leave you with a final motivation video that explains an often overlooked concept pretty clearly:
Don’t just exercise to lose weight, that is likely to fail. The goal is for you to become strong!

-Dan Kai Wah from DynastyClothingStore.com

(How To) No BS Top 10 Weight Loss Tips – Presented by MarioFitness.com

Mario Rigby of MarioFitness.com
Our friend over at MarioFitness.com, Mario Rigby, has been kind enough to let us share one of his wonderful workout and nutritional articles. Mario is a professional track & field athlete, representing his country ‘Turks & Caicos Islands’. He is also a Personal Trainer, Sport Conditioning Coach, and works as a NEXT Model. Here is his article on No BS Top 10 Weight Loss Tips:

Most people are finding it harder each day to live a healthier lifestyle and losing weight is usually on top of their wish list. As a result of these unhealthy lifestyle choices people gravitate towards fad diets. However diets don’t work. If they worked everyone that is on it would be thin. All people who are on a diet will eventually go off a diet. According to a new study published in American Psychologist two-thirds of people trying to lose weight with a significantly reduced-calorie diet will gain back that weight – plus some extra pounds – within four to five years.

If your typical weight loss diet looks something like this, you will need to seriously re-evaluate your eating habits:
Breakfast – Coffee/Muffin
Lunch – Salad
Snack – Yogurt
Dinner – Fish with veggies

These limited varieties of food are of low nutritional value. Instead of looking at food as fattening calories look at food as high quality fuel to satisfy your body’s needs. If you enjoy brownies, do not deny yourself of this food but limit the amount you eat. Manage your favorite foods not deny yourself of them.

“Dieting is associated with extreme hunger which can cause further weight problems since your body has to rebel against you not feeding it properly, the symptom is binge eating”.

To lose weight successfully you must do a combination of things to improve your overall lifestyle.

1. Watch your portion size.
The rule of thumb is to not eat until you’re full, but to stop eating when you’re about to become full. Your stomach can only detect if it is full within 20 minutes of eating/drinking the first meal. This is the same for everyone. By eating larger portions earlier in the day you will loss calories even if you ate a substantial breakfast you will make up for it by eating less for dinner.

2. Eat your largest meals early in the day.
I call this the upside down pyramid. Typically the largest meals are eaten at dinner and the smallest at breakfast as lunch times are usually in the middle. Change this so that breakfast is your largest meal and dinner your smallest while lunch is in the middle. By skimping daytime meals you are more likely to over-eat at night.

3. Don’t eat mindlessly.
Eat when your body needs fuel, not when you are bored, stressed or eating food for the purpose of entertainment. Distract yourself by doing something other than eating. You become unusually hungry late at night, so the best solution is to sleep early therefore you will have an excuse to have a big breakfast.

4. Know your body composition.
Knowing how much excess fat you have can help determine an appropriate weight loss goal. Weigh yourself at least once a week but don’t become neurotic about it.

5. Eat Slowly.
The brain takes 20 minutes to receive the signal that your belly is full. Slow eating can save you excess calories and you’ll have time to enjoy your meal.

6. Once in a while eat your favorite meals.
Eat the foods that you love because if you deny yourself of these foods you will end up binge eating. At the same time eat your favorite meals in moderation. To avoid temptation to over eat, try to avoid hanging around the kitchen or standing around the chips and dip at a party.

7. Make a meal plan that works for you.
It’s okay to consume extra calories on days that require you to have more energy, such as a long day at work, extra long workout days, etc.

8. Eat closer to the earth & avoid processed foods as much as possible.
By eating foods that are the ingredient instead of foods that contain ingredients you will burn more calories in the process.

9. Include the “Five” food groups.
For every meal include as many nutrient dense foods as possible and eat at least two kinds of foods for your snacks. Stay away from single foods as this limits your intake in a variety of vitamins, minerals and other nutritious foods. By combining many different nutrients in one meal you are less likely to over eat.

10. Stay Active.
You don’t have to be at the gym everyday to get that cut and lean body you’ve been eyeing in the health magazine. By staying active throughout the day you burn calories. Some activities could include walking to work/home, riding your bike, getting off the bus one stop earlier, walking up the stairs instead of taking the elevator, etc.

Presented By MarioFitness.com

-Dan Kai Wah from DynastyClothingStore.com