Mind Pump: Raw Fitness Truth - 2647:  Five Easy Steps to Lose 15 Pounds in 60 Days

Episode Date: July 24, 2025

 5 Easy Steps to Lose 15 lbs. in 60 Days 5 Easy Steps to Lose 15 lbs. in 60 Days. (1:24) #1 - Only eat real food. (3:36) #2 - Eat target body weight in protein and eat it first. (6:30) #3 - Eat sitting, with no distractions. (10:42) #4 – Full-body strength training 2-3 days a week. (14:19) #5 - Walk 10 mins after every meal. (17:20) Related Links/Products Mentioned Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days Mind Pump #2602: The Top Meats, Fruits & Veggies for Muscle Gain & Fat Loss Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram  

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If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. You found mind pump. In today's episode, this is a 60 day challenge. Lose 15 pounds in 60 days, five steps. That's it, five steps.

Do it, watch what happens. Now this episode was brought to you by a sponsor, Ketone IQ. These are liquid ketones. You drink them, instantly you're in ketosis. What do you notice from that? Sharper mind, better focus, better energy. I slept on this company for a long time. I didn't consider

them. Then I found some in the back, started drinking them before podcasting, before doing certain mental work. Way sharper, way sharper. I absolutely love their product. So try it out for yourself, see how you feel. Go to ketone.com. That's K-E-T-O-N-E dot com forward slash mind pump. On that link you can get 30% off your subscription. Plus you'll get a free gift with your second shipment. We also have a sale on some workout programs this month. MAPS split and the anabolic metabolism bundle of programs,

it's all 50% off. Head over to MAPSFitnessProducts.com and then use the code July 50 for that discount. Here comes the show. How different would you look and feel if you lost 15 pounds of body fat? It would be quite dramatic. Did you know you could do it in 60 days?

It's true, it's gonna be hard, but there's actually five easy steps. Five steps, do these five steps, and the odds are many of you will lose 15 pounds in 60 days, we're gonna break it down. Let's go. It's simple. Yep. It's true. It's true. About two pounds a week. Yep. About two pounds a week. This is actually, um, this is not crazy at all. No, you could do more than that. I think you, uh,

I think it's popular to sell people on the idea that they can, you could potentially do more than that. But this is about what, when I would present a client who's, who's looking to hire me and they're like, all right, Adam, what's the fastest or the best way? This is the healthiest, fastest, best way we could go here. It's about two pounds a week. Yes. The turbo charge. Yeah. Yes, there's exceptions to the rules. Some do a little better and some do a little worse but two pounds a week is a really sustainable realistic healthy fat loss right right but now I do want to say this it'll happen if you do every one of

these steps consistently if you do these steps half the time we can cut the time you could double the time it's gonna take you to lose 15 pounds if you do it 25% of time well now it's gonna take you to lose 15 pounds. If you do it 25% of the time, well now it's going to take you four times as long. So follow these steps as we're saying them. Be consistent with them every single day and you're going to be very happy with the results. Now some people are going to lose less than 15, some might even lose a little more. Some of that's determined by your genetics and how much weight you have to lose. Obviously if you have more weight to lose, then it's going to happen a little faster than if you only have 15 pounds to lose.

I want to add to this too that because you're basically saying if you lose 15 pounds of fat in this time, but you could also simultaneously build five or seven pounds of muscle. So yeah, the scale might not reflect it and or you're gonna look even better than somebody who just lost 15 pounds. Yes, yes. So in 60 days, following kind of the five steps we're about to go over, you could really radically change your body composition. This is a 60 day challenge. That's what I want you to think of this as,

if you're watching or listening to this. And so the first step, really what we're gonna do is we're gonna get away from, completely get away from the kind of foods that have been expertly engineered, scientifically engineered to make you overeat. This is a big one. This by itself, by the way, I had clients who would lose 15 pounds from simply doing this one step over time. That's how powerful this first one is. And so what the step is to be specific is to only eat real food. All right, what's real food? first one is. And so what the step is, to be specific, is to only eat real food.

All right, what's real food? Real food is a whole food. It's got one ingredient. It is not in a box, it is not in a package. It's not in a bag. It's meat or fruit or vegetable. It's rice, it's potato, like that's it. You're not eating anything in a package. You're not eating anything that's rice, it's potato, like that's it. You're not eating anything in a package,

you're not eating anything that's fast, that's considered fast or fast food. It's just real whole foods, and this for most people results in a natural reduction in calories of about five to 700 calories, on average about 600 calories, and this is backed by lots and lots of very well-made studies. So all you need to do with one step one is do not eat anything that isn't a whole food.

Just start there. That's it. So notice that you didn't say, what do I season it with and can I have chicken thighs or chicken breasts? Like I don't over complicate all that. The one thing I will add to this is this, this, if you're going to be successful, planning is key. Cause that's where this gets challenging is eating whole real foods, unplanned. Can't do it on a whim.

On a whim, right? Cause you're on a road trip. Yeah. In 60 days, you're going to go on the road. In 60 days, you're going to have a busy day at work. In 60 days, something's going to catch fire. That's right. So did you prepare? And I find that my clients that had the most success

chose one day a week. Typically, that's a Saturday or Sunday, but it could be any day where they're going to cook a bunch of meat in bulk and a bunch of rice or sweet potatoes. Those, like, keep it simple. Pick a few meats that you really like, pick a few carbs like sweet potatoes, yams, white rice, quinoa, something like that and just cook those in bulk so you have them ready for you. Right now some people may ask like

is bread considered a whole food? No, I don't want you to eat bread. Yes I know there's some breads out there that are better than others, but let's just make it simple and black and white It's one ingredient foods and that's it only eat that be very consistent with it By the way, you'll notice we're not telling you to cut your calories. You'll notice we're telling you We're not telling you to eat less. You're still gonna eat until you're satisfied. But this will result in a natural reduction in calories, which is where you get the weight loss from with this one step. Now there is a second part to this. This is part two, which is to eat your target body weight in grams of protein.

So if you want to weigh 150 pounds, if that's 15 pounds away from where you're at now or whatever your target is, then that's what you're eating grams of protein. That means if you eat three meals, each meal should be 50 grams of protein. If your target body weight is 200 pounds, then that means you need to eat more grams of protein per meal. But eat your target body weight and protein don't miss this not for a single day and eat it first in the meal so when you're looking at your plate with your whole foods and you got your chicken you got your rice you got your broccoli eat the 50 grams or whatever amount of protein

first then move on for the rest plate and eat until you're satisfied and watch what happens to your body. This part is huge, especially for the people that are looking for the greatest body composition change in 60 days. Muscle gain, fat loss. Because even if you just follow the other steps that we're going to give and you were inconsistent with the protein, you could lose the body fat, you could lose the weight. But what we hope happens in this time is not only do you lose that amount of body fat, you can lose the weight. But what we hope happens in this time is not only do you lose that amount of body fat, but you also build some muscle in the way, which will show the greatest change, right? Which will change your body the most, it'll give you the greatest body composition

change. And in order to do that, this part becomes extremely crucial. If you're consistent with this and you follow the other steps with the lifting weights and stuff like that, you are going to see your body radically change. If you're inconsistent with this, you still can lose that fat in that time. So you could drop some body fat still in that 60 days following the other steps, but you'll miss out on the muscle being built in that time. Yeah, so figure out for yourself what each meal, depending on how many meals you eat, the more protein you need, I do suggest that you eat more meals. So to hit 200 grams of protein, you're probably gonna wanna eat at least four meals, right?

It gets very difficult to eat that much protein in just three meals. It's very difficult to eat that much protein in two meals, probably impossible with one meal, won't feel very good. So figure out how many meals you're gonna eat and then weigh out some meat or protein to see what it looks like so you know. So okay, this is 10 ounces of chicken

or 10 ounces of steak or ground beef or whatever. This is what it looks like. Figure this out and plan ahead of time. Otherwise, you're gonna screw this up because a lot of people assume that they're eating high protein and they often aren't. Like I said, if you wanna weigh, even if you wanna weigh 120 pounds, let's say this is your body, your goal body weight, you're a small female.

120 pounds, small female, okay? That's 30 grams of protein, no sorry, that's 40 grams of protein for breakfast, lunch and dinner. Almost nobody does that for breakfast, I'll tell you that much right now. Typically I'll talk to people like this and they'll say, yeah, my goal is 120 grams or my goal is to eat high protein. I'll say, all right, well, what do you eat for breakfast? Oh, breakfast is high protein.

Well, what is it? Oh, I have three scrambled eggs. Congratulations, you're halfway there. Maybe some bacon. Yeah, that's 18 grams of protein. That's it. Start your day off high protein, figure out what that looks like and eat it first. If you miss, if you don't finish your plate, the rest of the plate is fine.

The protein is the most important part and the fats come along with it. Typically, the meats have the fats naturally. Eat that first, go and plan it out. It's very difficult to find whole natural food on the go. It's almost impossible to find whole natural protein on the go. Like good luck finding 50 grams of protein that's not a protein bar or a shake or I don't know a bunch of beef jerky. Like that's really it's about it. Yeah you're not gonna feel good eating all that. So plan it out, eat it first,

divide it up between your meals. More meals tends to make it easier for people because you'll find, especially if you're eating upwards of 40 grams of protein in a meal, that you'll start to get full. It's gonna sit there like a brick. Yeah. You need to spread it out. And you'll get full pretty quickly.

Next up, and this is the final step for diet is Every meal without exception for the next 60 days every single meal must be eaten While you're sitting down with the food in front of you with no distractions. No phone. Hmm. No TV Nothing. It's just you and your food this the data shows, by itself, causes a natural reduction in calories to the tune of about 10 to 15%. So if you naturally eat 2,000 calories a day, and all you did, and you changed nothing else,

all you did was you just ate, just focused and wear and no distractions, versus maybe how you always eat, which is on your phone or watching TV, you'll eat 200 less calories a day with a 2,000 calorie. That's the day for you to add. It's so simple, and if you wanted to go a little bit extra with that,

you would not be reliant to on washing it down with something. Yeah, so you just ensure that you're gonna have more chewing involved, which is gonna help your digestion. But yeah, that's an easy way to really kind of reduce it. But yeah, and by go ahead. Simple advice, difficult to adhere to. Yeah, this is like one of those ones that I think is be very revealing to people. Yes, you become really aware of like how often you eat distracted when you do something. Nowadays, because it seems so simple, it's like, oh, that's no big deal. Everybody's on the go I'll just eat that's not a problem

I just make sure I put my phone away or whatever like that like I don't do and then you realize like oh shit I didn't realize how much I was eating distracted and so and that mindfulness that awareness I think does wonders which is why this is a step and why it actually results in so much Fat loss because a lot of people will end up eating significantly less just by paying attention. Yeah, you don't perceive your body's satiety signals nearly as quickly when you're distracted. When you're distracted and disassociated

from your body's signals, because that's what happens. It's lag time, yeah. Yeah, when you're on your phone, first off, and I'm not even gonna get into what you're looking at on your phone, which I'll get into in just a second, but when you're looking at your phone

while you're eating, you are disassociated from your body's signals, okay? So you're not necessarily feeling those signals of satiety, and there's a lag, like you said, Justin, to the tune of, like I said, 10 to 15% more calories. Now, I'm not even adding stressful content that's on your phone. You're on your phone looking at political posts

or news or whatever, or even if you're super entertained, but definitely the stressful stuff. Naturally, what tends to happen is we tend to eat more and we tend to eat faster. Faster eating results in more calories. Dist. Faster eating results in more calories. Distracted eating results in more calories. And again, I think this is gonna be very revealing. I think what's gonna happen, and I'll just give away some of the secrets to this, you're going to develop a better relationship of food from this one step right here. There's a lot of stuff you

don't realize if you've never done this consistently that you will realize doing it consistently. You'll start to notice things about yourself like, huh, I think I eat too fast, and whoa, I feel much more calm. This is interesting, and this is harder than I thought. This is boring. This is boring to eat without being on my phone. That's interesting.

That's very revealing. I mean, even just prioritizing family dinners again, like, you know This is a part of that is like having that opportunity to learn more about you know, what's going on in your kids lives your wife lives everybody else Not being distracted and also, you know really slowing down appreciating. Yeah, totally. All right next step now We're getting to the exercise portion You want to do strength training two to three days a week, full body, okay?

Full body routine, this is going to be the most effective strength training, general, generic or general strength training routine for the vast majority of people watching this. You're looking at one exercise per body part, stick to compound lift, so a workout would look something like barbell squats, bench press, rows, overhead press,

maybe a couple arm exercises, some core, and then you're done. And you wanna do that about two or three days a week. Start with the big body parts, finish with the small body parts, train at a moderate to high intensity, and that's it. And doing this routine, by the way in combination With the high protein don't be surprised if you lose weight on the scale while simultaneously getting stronger, which is really really cool

You'll actually find yourself on a weekly basis getting so in fact I would be surprised if most people didn't notice at the end of 60 days They were stronger than they were at the beginning The biggest mistake that people will make right here are the ones that are highly motivated and think that the more they do, the more they apply, the more results they'll get. They're not. That's not true. And so if you're following all the steps, follow the two to three days full body.

Don't stay an extra hour of hammering your muscles. Don't try and go in seven days a week of lifting. This is what happens when you have somebody who is trying to move the needle as fast as they can in a short period of time. They think that the more effort, the more work they put in the gym, the more results they'll get. You'll actually get more results doing it two to three times a week, full body routine, following all the rest of the steps, even though you'll feel tempted to want to do more. And if you want to do more, walk. That's what I always tell clients that we're motivated that we're going to move more.

Yeah. Like I'm not telling you to be beat, go out of your way to be sedentary. I'm saying you already did your three days of lifting this week. Go do some mobility, go do some walking, go do some mindfulness, go do some things that are active, that are healthy and that are good for you, but you don't need to go hit the weights more than that, especially right now. Yeah, and again, don't be surprised if you get,

if you feel stronger significantly at the end of the 60 days by following this particular strength training routine in combination with high protein. Ideally, you'd have a day off or two in between each workout as well. You shouldn't feel super sore after your workout, so if you do this, you're like, I'm not sore, that's a good thing.

If you are super sore, the intensity was a little high. Rep count, not a huge deal, anywhere between five to 15 reps is fine, so I don't care. At this point with the 60 day challenge, pick your weight, keep it at a relatively high intensity. I'm not asking you to train to failure. But the last rep should feel like a challenge of each of the exercise and have good technique with your lifts. And that's all we're going to prescribe here for a structured workout.

Now you may be wondering cardio, activity, what do I do? That's the last step. Here's what you're gonna do. After every single meal, I don't care if you have two meals or four meals or five meals, do a 10-minute walk. Okay? This is gonna result in an additional for most people roughly 30 minutes of extra activity. Now here's why you do it after, after your meals versus doing it all at once. Right? What's the difference between doing 30 minutes by itself and doing 10 minutes after breakfast, lunch, and dinner. Well, the data shows that you actually trend towards more fat loss when it's

broken up and done post-prandial or after you eat, but we all, we definitely have data, okay, that's clear. That shows this has much more of a powerful insulin sensitizing effect on the body. After you exercise, excuse me, after you eat, when you go for a walk, what you're doing is you're contracting, relaxing your muscles. Think of them as sponges that you're moving and causing to suck up the glucose that you just got from the meal that you ate that's in your blood, that's circulating

now is more likely to go into your muscles and less likely to be stored, let's say, as potential body fat. But also, insulin sensitivity is great for overall health. Staying insulin sensitive leads to a body that has more muscle, better performance, and less body fat. Okay? So 10 minutes after meals, three times a day, body that has more muscle, better performance, and less body fat. Okay? So 10 minutes after meals, three times a day is more effective overall than 30

minutes done separately. The second reason why I like this is when I have people do this after meals, if they miss one or two, they at least get one or two. When I tell people 30 minutes a day, if they miss it, they miss it. They tend to screw it up. This also doesn't require to change in a workout clothes. It's walking. I don't need to go to the gym. I could do it anywhere. If you're at work, this is a great opportunity to walk with a co-worker, have a meeting, take some voice notes, listen to an audiobook, whatever. So there's lots of ways to stack on top of this

to make it super productive. But walking after meals, I remember speaking with Dr. Seedz a while ago about this, and he said, you know what, Sal, he goes, if everybody just did this one thing, walked after meals, he's like, we would solve a significant percentage of the pre-diabetes. Just one long tube, man. We need to get it all working its way through and this helps with that whole entire process. And then it goes into when you sleep as well, you get better quality sleep

because you're not stuck digesting and still having that extra energy to account for at night. So this is the one that you do more of if you feel like it. This is the one that you're motivated, you're day seven of this, you're hitting it out the park, I'm feeling good, everything's going good, I wanna do more, I'm motivated, go walk, go walk more. And if you lean into that, that the goal is in the next 60 days to be super consistent with those five steps.

And if you do any more, because you're motivated, it's go walk, you're gonna crush it. And just to add to this, I'll just say this, walking for 10 minutes after meals is also a muscle building tip. And we typically talk about this,

and we've talked about this tip. Facilitates recovery. It doesn't just facilitate recovery. Improving insulin sensitivity, here's what that means. That means when you eat something and your body releases insulin, you shuttle amino acids, which come from protein. You use the protein. And glycogen, which comes from the carbohydrates, into your muscles more effectively. Your muscles are going to get more nutrients more effectively with the same insulin. Okay this is a muscle building tip just like it's a fat burning tip. So this one again and again I'm going to recap. Do all five

steps consistently. Don't miss a single day for 60 days. Report back to us. You're going to be shocked at the results you get from these five easy steps. Look if you like the show come find us on Instagram Justin is at mind pump Justin I'm at mind pump to Stefan oh and Adam is at mind pump out. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance check out our discounted RGB super bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming

designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee,

and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.