About The Rapid Fat Loss Handbook
Knowing that some dieters want or need to lose fat rapidly, I developed The Rapid Fat Loss Handbook program. My goal was to create a scientifically based diet to allow rapid fat loss safely and effectively.
I had several goals in developing the program. The first was to create a diet that would provide the fewest calories possible. At the same time, it needed to provide all of the essential nutrients so that health would not be compromised. Finally, I wanted it based around whole foods to reteach good eating habits.
After describing the goals of the program, the book lays out the diet in a step-by-step fashion. To make the process even easier, you’ll gain access to an online calculator. This will calculate your diet and provide food recommendations.
Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. With purchase of the book, you’ll also receive instructions for how to access an online calculator that will set up the diet and provide food recommendations.
To incorporate flexible eating principles, the diet can include free meals, refeeds and full diet breaks. These help with both adherence and to adaptations that occur to slow fat loss. These topics are discussed in more detail in my Guide to Flexible Dieting.
Importantly, the book provides guidelines for moving back to maintenance so that weight and fat will not be regained. I also describe how to use the Rapid Fat Loss approach to move into a more moderate, longer-term diet.
Exercise and The Rapid Fat Loss Handbook
Exercise is an important aspect of any properly set up fat loss diet. But most readers are surprised by how little is needed. Or by the fact that too much can be detrimental to their results. In fact, very overweight individuals may need no
The book provides specific training guidelines to ensure the best results with the smallest time investment. Both beginners and more advanced trainees will find guidelines for aerobic and weight training. Sample workouts are also provided.
Since not everybody can or wants to join a gym, I developed a basic home-exercise routine requiring no or minimal equipment. This is included with every purchase.
Real World Results
“I purchased Lyle McDonald’s Rapid Fat Loss Handbook in hopes of losing a few pounds quickly. The diet did not disappoint, in just 10 days I lost 7.8 lbs, going from 133 to 125 pounds!”
– Mary Ellen, South Carolina
“I’ve been lifting weights for 35 years, been in the medical field for 20 years, have been a critical care nurse for 12 years. I am well aware of the nutritional needs of humans, and nearly every theory of dieting ever advanced. I’ve done most every type of diet. I have never had such an easy time losing so much fat with so little muscle loss in such a short period of time (50 pounds in 2 1/2 months) as I have with Lyle’s PSMF.
In addition, and more importantly, after just one month on the diet, markers of health…blood pressure, resting heart rate, cholesterol, triglycerides, among others…all went from really REALLY horrid to just about perfect. Truly amazing.”
– David W Cohen, NV
“I put a world class BJJ (brown belt) athlete on a modified RFL diet about 3 weeks before the Pan American games 30 March in Los Angeles. He’s my coach’s son. I synopsized the diet for him so it was easy-to-read, is all.
He called in a panic 3 weeks out because the Pan American games were approaching and he was still 4# over weight and hadn’t been able to lose it on his own. The guy was very lean already so it’s a tricky situation but he pulled it off. March 30th he won the gold medal in his weight class. He weighed in 1# below weight, he looked and felt great and fought like a freak.
Back to the kid, now his own BJJ coach (who also competes and also won gold 30 March in the Masters black belt division) sent word that in observing how well Zak performed on the diet and going on to win the Pan Ams that he wants to do it as well to drop a little weight for the upcoming BJJ World’s tournament the first week of June.
Attached is a photo when he won the finals. You can see the shape he’s in. He’s a BJJ phenom. He’s just beaten the guy who’s been an arch rival for years. Very tough match.”
“I am amazed at how this program worked for me. Knowing that a refeed/free meal was right around the corner gave me the willpower to be STRICT with the low calorie days. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. The book is very concise and I couldn’t be happier about my results!”
J. Tsoi – Houston, Tx
“Your Rapid Fat Loss e-book really put me on the right course. I have gone from 305 to 279 in 74 days. Your no nonsense plan is extremely easy to follow and the best part is……. IT WORKS!!!!! Thank you for this fantastic information that WILL help me achieve the body of my dreams.”
– Bill Evans in Seaford Delaware
“Looking for a fast and easy way to lose weight? There are plenty of so-called crash diets, but only one diet rooted in science and physiology allows you to do so safely without losing precious muscle mass and slowing down your metabolism – the Protein Sparing Modified Fast (PSMF). In The Rapid Fat Loss Handbook, Lyle McDonald has distilled this method with decades of research behind it into practical guidelines, with easy-to-understand categories depending on your starting point in bodyfat, weight and fitness level.
You will learn how to set up the diet, implement free meals and refeeds to not only maintain metabolism but also make the diet easier to follow. Follow the guidelines in this book, where Lyle even provides you with free online resources on how to set up meal plans and an exercise program, and you will lose a lot of fat in a very short time while preserving muscle mass and strength.”
Borge (aka Blade) – Norway
Thank you so much for writing your book. I’ve done low carb dieting and intense exercise in the past and lost 42 pounds in 58 days only to gain it all back and more over the last two years. Like many others I took things to the extreme and could not maintain.
I completed banned all carbs, even some good ones. I started low carbing again about a week before I ordered your book online to lose excess water by banning carbs and I didn’t think to incorporate some really healthy high fiber carbs in portion controlled amounts into my prior weight loss as I do with my two free meals.
Thanks to your advice I have successfully lost 22 pounds in 2 weeks. My water retention, high blood pressure is down and my glucose is in balance. I feel great, I’m not hungry, the fish oil is amazing and this really doesn’t feel like a diet. The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I make sensible choices and I don’t feel deprived. I feel this is a lifestyle I can enjoy permanently.
D. McGruder – Florida
“Muata over at mrlowbodyfat.com suggested I send you an email. I found your RFL diet on his blog, and between his inspirational posts and your easy to follow diet, I’ve just completed an 8 week run of RFL starting as a 255 lb cat 3 and ending as a 224 cat 2.
I’m going to take a 2 week break, which actually falls at a great time with Memorial day, my birthday, and my daughter’s birthday, and resume as a cat 2 dieter. I just want to say thanks for developing this diet, and staying active with it with the blog and following the forums. Most diet author types might write the book, but then there is no more contact. You, on the other hand, are available and helpful. thanks.”
Scott C – Jupiter, Florida