How I’ve Lost 10lb, 19.5cm From My Waist & Gained 7cm On My Chest In 4 Weeks

I’m not sure how you’ve come across this page but recently I’ve been taking myself through a Six Weeks To Six Pack Abs program, incorporatig the EAT Smart Diet Solution nutrition principles as well as some of the workouts from the EAT Smart 28 Day Rapid Fat Loss Program


I’ve been posting my thoughts about the challenge on the EAT Smart Diet Solution Facebook page as well as writing articles on the EAT Smart Diet Solution website not only to let people know how I’m getting on but to keep me accountable.

During the Six Weeks To Six Pack Abs Challenge I’ve had a lot of people ask me why I was being “so strict” on myself and why I’m not just eating “everything in moderation”

Well I hope to cover all this in this post that I’m writing.

But be warmed, I’ve not scripted this, or thought it through and I’m definately not going to be getting the spell checker out and checking my spelling or grammar. If that sort of thing is really important to you, then keep it to yourself because to be honest, I’m not really fussed 🙂

Ok, so in my first post on the website I laid out my reasons for doing the Six Weeks To Six Pack Abs Challenge and writing about it and sharing it with you every day. I’d got to the point where I was starting to feel a little fake and also I wasn’t feeling comfortable in my own skin with my waist starting to thicken with all the apple pies that I was eating. I was also struggling to sleep, not only because my beautiful little Evie  hasn’t been sleeping through the night but also because I had found myself chugging down far far too many large cappuccino’s.

And that’s one of the reasons why I decided to clean up my nutrition.

As many of you will know, I’m super passionate about nutrition and how following the principles that I’ve laid out in the EAT Smart Diet Solution can go a long way to not only improving ones life but also preventing disease.

In fact, one of my favorite quotes is:

Let food be thy medicine and medicine be thy food.” — Hippocrates, father of medicine, 431 B.C.

The healing properties of foods have been reported by many cultures throughout the  world and throughout the ages but it seems that western civilisation has forgotten this and this in turn has lead to the disease spiraling out of control in western populations.

My mission through this website as well as my passion for learning is to help as many people as possible to challenge their current ideas and thoughts about what healthy foods are and what a healthy lifestyle is. I’m not asking you to turn your back on modern medicine but I’m asking you to think along the lines of prevention rather than cure. And that prevention starts with the right nutrition. And that includes inherited diseases.

Now I’m very familiar with the biomedicine, and how the body works through my studies to become a Naturopathic Nutritionist, as well as my education as a Sports Injury Therapist, Kinetic Chain Specialist and Personal Trainer. I’m also very familiar with the word “hereditary”.

What am I talking about?

Well my Grandad, God rest his soul, never took a day off sick in his working life but before his death he had been struck down with cancer and diabetes. Now my Grandad was a very active man and wasn’t overweight in the slightest but he smoked and was partial to a cake, (aren’t we all).

Now, you could atribute both of these diseases to his smoking, after all according to the Columbia University School of Public Health, 95% of cancer is caused by poor nutrition and bad environment (this basically means the environment that you live and work in), but two other members of my family have both been diagnosed with diabetes. Now they are going to hate me for saying this but again nutritional choices and other factors can be linked to the fact that these members have this disease.

So where am I going with this?

Well two generations of my family have been diagnosed with diabetes as adults and I for one do not want to suffer the same fate. I think it would be totally unfair for me to eat in a way that would increase my risk of developing this disease. I also think it would unfair on Kerry, Evie or any other member of my family if I was to develop this disease.

You see, your actions have more than a direct effect on your own personal health. They affect everyone who loves you.

So, going back to “hereditary”

Just because one member of my family has a disease DOES NOT GUARANTEE that I will get it, or any other member of my family will. There is a chance that I might, BUT it all comes down to the lifestyle choices that I make and I was noticing that I was making far too many of the wrong food choices and that is the main reason why I’ve done this challenge.

So to recap on what I’ve just said:

Just because you might have a family member who may have a disease DOES NOT mean that YOU have to suffer the same fate. BUT you increase you chance of getting it if you follow in their nutrition and lifestyle choices.

To put it another way.

Imagine disease as a loaded gun sat on your kitchen table.

Now that gun is perfectly safe, even if it is loaded.

However if you pick the gun up you’ve just increased your chance of becoming diseased.

To take that one step further, pulling the trigger is you getting the disease.

So don’t pull the trigger.

Anyway, off my soap box 🙂

So back my challenge.

Granted, I wasn’t massively overweight when I started it but I was uncomforable in my skin and that was reason enough to change. Often times people like the idea that they want to lose weight but they don’t have a strong enough reason to keep it going when the going gets tough. And that’s why they fail. They think “one wont hurt” or “I’ll just have a small glass of wine”

But let me tell you one glass of wine or one biscuit or one bloody apple pie                                                                            can and will hurt if you can’t stop at one.

Another reason why a lot of people fail on their weight loss journey is that they don’t make themselves accountable. And that’s why I’ve been blogging my journey. By telling everyone and putting my journey onto cyber space I’m keeping myself on the straight and narrow.

So if you’re on your own EAT Smart Diet Solution journey I highly recommend that you tell as many people as you can, make posts on the EAT Smart Diet Solution Facebook page. By telling people what you are doing, you will not only hold your own feet to the flames but you can always ask them to support you. There is nothing worse than your friends trying to sabotage your weight loss either because they are jealous, or just for shits and giggles. Yeah I’ve been there during my time in the Marines  where mates would try to get you to eat things that doesn’t comply with your new healthy lifestyle.

So how do you deal with that. Two options, stay away from them until you have got a foot hold on your new lifestyle, or if they’re not really friends ditch them altogether. If you’re ditching toxic foods but you’re keeping your toxic friends who are only going to drag you back to where you were before your new life.

If the above are not really an option then ask them to keep schtum until you are better able to handle their negativity towards your new lifestyle.

Now over the last 4 weeks I’ve made some great progress, I’ve dropped 10lb and I’d put money on it that it’s all been fat. There is a chance that I might have lost some muscle but since I’ve gained 7cm on my chest and half a centimetre on my biceps with my legs staying the same (dam my skinny legs), I’m going to go with it being fat loss and not muscle loss which so many people worry about when they diet.

Or if they don’t worry, they should. Simply put the more muscle you have the faster your metabolism. The faster your metabolism, the more calories you burn even when you are doing nothing.

So top tip:

If you want to lose weight you absolutely HAVE TO LIFT WEIGHTS.

Now ladies before you go and utter the dreaded “but won’t I bulk up” in a word or three NO YOU BLOODY wont.

Well not unless you take a boat load of steroids.

“But I’ve bulked up in the past when I went to the gym and lifted weights.” I here you say.

Ok, le me stop you right there. I hear you, I feel your frustrations. But I want to explain the science why this may of happened.

Maybe you used the fact that you were going to the gym and were exercising as an excuse to eat more food.

In which case you would of gained fat ON TOP of the lean muscle tissue that you were sculpting.

So yes you will bulk up if you’re not EATing Smart and just eating what you want.

“But Marc, I was eating a good diet”

Ok, another aspect to consider is that if you’re still putting toxic foods into your body, your body will do it’s best to keep the toxins out of your blood and out of your organs.

This is a battle you will never win. Toxic foods are poisonous to your cells and our body is programmed for survival. You will never win unless you ditch the toxins and start EATing Smart.

Simply put, YOU CANNOT out train a bad diet. Trust me I’ve tried and saw plenty of guys try to do it in the Marines.

The other reason why you may have “bulked up” in the past when lifting weights is because you might have been doing the wrong type of program.

It pains me to see women in the gym lifting light weights and doing rep after rep after rep trying to tone their muscles. Lifting light weights leads to an increase in sarcoplasm in the muscles. Sarcoplasm is the cell fluid inside your muscle tissues and inside the sarcoplasm are all the nutrients that the muscle fibre needs to contract. So if you are doing rep after rep after rep and using a lot of energy the body will just stockpile more nutrients into the sarcoplasm so it has an instant supply of energy for your next training session

So the easiest way to correct this is to lift weights that require a lot of effort. You’re looking at between 6 to 8 reps. Ladies, you need to train for strength if you wanna get skinny. Simples

Going back to my challenge, I’d like to talk about supplements.

Now every man and his dog, especially the uninformed will tell you that you have to eat every three hours and eat tons of protein of you want to gain muscle.

But I call BULLSHIT on this.

Why, well I’ve been eating at most only 3 meals per day but mostly only two meals per day. I’ve also not been having breakfast until 1:00pm most days and I’ve still gained mucle tissue or at least haven’t lost any muscle tissue. On some days the only protein I’ve eaten is a small handfull of almonds or maybe a chicken breast which contains around 25-30 grams of protein. Not the 200 grams plus that the magazines and the gyms pushing the protein powders will try and tell you that you need.

I’ve also gone for periods of 24 hours without eating a single scrap of food. Have I lost muscle tissue, hell no, not according to the tape measure. So if someone tries to tell you that you MUST buy protein shakes to gain muscle tell them to poke it!!

Ok, that’s about all I’ve got.

This post has been a bit of a brain dump and I apreciate it is all over the place so if you have any questions on any of the issues I raised please feel free to ask by leaving a comment below



Marc Kent author EAT Smart Diet Solution