Rapid Fat Loss: Good or Bad?

Before I share the research and my experience with rapid fat loss, because I’m generally talking to combat athletes here, I must begin by saying that I’m not talking about cutting weight.

Cutting weight is all about water manipulation and is NOT about losing fat or reshaping your physique long-term.

However, cutting weight is much more effective when you’ve got low body fat, because muscle holds more water than fat.

And obviously it feels better to have a lean body and for MMA performance, relative strength is the key so the less body fat you have the better. Excess body fat is dead weight.

Oh yeah, and that little thing called health.

So if you’re about to embark on a weight/fat loss journey, do you model the tortoise or the hare?


The conventional wisdom is that quick weight loss schemes result in rebound weight gain and the key to long-term weight loss is slow and steady.

But a guy that I met in Florida earlier this year shared some interesting research with me. His name is Shaun Hadsall.

We were discussing nutrition and he told me that he had a simple 3 day nutrition system that was getting some pretty quick weight loss.

I responded by telling him that I’m all about long-term results.

But he said he’d had some research to show me that proved contrary to the conventional wisdom.

He emailed me the study soon after we returned home (he’s from Detroit) but I never got to it until now.

In fact, I wish I’d gotten to it earlier because we’ve just been talking about nutrition quite a bit.

Anyway, here’s a summary of the study (and a link to the abstract for fellow science geeks):

262 subjects were instructed to lose 1 pound per week and were coached for 6 months and re-examined at 18 months.

After the subjects started to lose weight, they were divided into 3 groups:

  • Average weight loss > 1.5 lbs per week (FAST)
  • 0.5-1.5 lbs of weight loss per week (MODERATE)
  • Average weight loss < 0.5 lbs per week (SLOW)

Based on the conventional wisdom, you’d think that the fast group would regain more weight than the slow group and would have less success.

But the results show the exact OPPOSITE.

Here’s a table showing the weight loss at 6 and 18 months after the start of the study:

[ws_table id=”3″]

So you see, the fast group not only lost more weight initially, they also kept more weight off after 1.5 years.

The researchers also state that, “the FAST and MODERATE groups were 5.1 and 2.7 times more likely to achieve 10% weight losses at 18 months than the SLOW group.”

After reading this and having my world flipped around, I reflected on the results from some of my programs.

For example, MMA Ripped includes a ‘Priming Phase’ that has resulted in some rapid weight losses of up to 7 lbs in one week in a few cases.

Essentially, it’s a bare bones elimination diet that has you going very low carb and cutting out all processed foods. Most of that weight is water with some coming from fat, but still, MMA Ripped is my most successful program in terms of adherence and physique transformation.

And based on this research, I can see why that is…

Losing weight quickly and seeing immediate results can give you a motivation BOOST that can help sustain your efforts and help you achieve long-term success.

Who woulda thunk it?

This has got me thinking more about the initial approach taken with new athletes and clients.

Whether that be a training tweak to provide  immediate KO power, or a breathing tweak to give more stamina, something that gives you instant results could propel you to stick with it long-term and that’s what we’re ultimately all about.

Now, if you’re here reading this and your goal is to lose fat, make sure you check my buddy Shaun’s 14 Day Rapid Fat Loss Plan.



He’s the one to thank for this powerful research and he may be the one to thank after you follow his plan and drop fat quick and finally KEEP it off because of your increased motivation.

It’s a simple system and it doesn’t involve any obsessive-compulsive calorie counting that you’ll probably never do.

Plus, Shaun walks the talk – he’s an older guy (I consider 40+ an older guy lol) and stays as lean as anyone I know, month-in, month-out.

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