Lose 3-7 Pounds in 2 Weeks for Summer (Rapid Fat Loss is Not for Everyone!) | Bonus

Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique

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Is there a FASTER way to lose fat without sacrificing your hard-earned muscle? 

Yes! It's called the "micro-cut" and the goal is to lose between 3 and 7 lbs of fat in just 2 weeks.

But there's a catch...

Rapid fat loss is a more aggressive alternative for those who've already mastered the basics (training, tracking, protein, walking, and NOT dieting recently). It's a calculated approach that works remarkably well under the right conditions.

When I personally tested this method, I dropped 5 pounds almost entirely from fat while preserving muscle mass. Others who've followed the protocol have lost between 3-7 pounds in 2 weeks with minimal impact on strength. 

The approach is especially useful for breaking through plateaus or addressing hormonal challenges like those faced during perimenopause.

Ready to try it yourself? 

We're kicking off our Fat Loss Blitz challenge tomorrow.

Join us with a free two-week trial in Physique University to get the complete protocol, expert guidance, community support, and a chance to win a free coaching session. Discover what your body is capable of.

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Episode Transcript

Philip Pape (00:00):
Hey, wits and Weights family, philip here with
a quick bonus episode for yourThursday.
I want to talk about rapid fatloss just for a second.
If you think about fat loss,the I'll say correct or proper
way to structure it for mostpeople, especially when it's
your first or even second timeis to stretch it out to the
right duration, usually 12 to 16weeks, maybe half a pound per

(00:23):
week if you're lucky, and justtake it easy and slow so that
you make it sustainable and getthe results you want, even if
it's not all the way to yourquote-unquote ideal or target
weight, because that's the waywe find success, build momentum,
learn the habits and then inthe future we can ramp it up and
learn what best works for us.

(00:43):
But there is another approachfor those of you listening who
have done a fat loss phasebefore, and that's a big caveat
If you've never done this, ifyou don't know what I'm talking
about and I'm not talking aboutweight loss then definitely
stick with all my other contenttalking about the traditional
ways to lose fat.
But I want to talk about afaster, sometimes much faster,

(01:05):
way to lose fat, one that getsyou some results in about two
weeks without sacrificing muscle, because that is the key right.
Fat loss is just weight lossholding onto muscle.
That is effectively what it is,and you have to do it right.
And so I'm talking aboutsomething called rapid fat loss,
what I like to call a micro cut.
It's a short, aggressive, veryeffective way to lose fat.

(01:28):
It is not for everyone.
I have spoken about this on thepast maybe three or four times,
one including an interview withDr Bill Campbell, who inspired
this with me back in 2023.
And then I ran with it and wedid a group challenge back in
2023.
I did a white paper on it, Idid some episodes on it and I've

(01:49):
since incorporated into one ofmy guides, which you can get for
free.
But let me just spell it outfor you here, because we have a
way for you to apply this nowwith some guidance, and I'm
going to get to that in a second.
If you want to try it out andmake sure it's successful, if

(02:17):
you've been eating atmaintenance or in a surplus for
a while, if your strengthtraining is solid, if your
stress, your sleep, yourlifestyle are pretty much under
control, then, and only then,can this work really well, and I
know some of you are listening,who maybe aren't really patient
, maybe who want to lose weightfast, and you're hearing this
saying yeah, yeah, yeah, yeah,that's fine.
I really patient, maybe whowant to lose weight fast, and
you're hearing this saying yeah,yeah, yeah, yeah, that's fine,
I'm sure it doesn't have to be.
You don't have to check allthose boxes, do you?
No, you have to check all thoseboxes to do it properly.
And then here's how it works youtake your current maintenance
calories, which you can onlyknow by having tracked your food

(02:39):
and weight over time anyway,and the best way to do that is
use macro factor and you dropthose calories by about 45%.
So it's a really big,aggressive deficit.
And then you do that for fourdays.
On day five, you do a refeedwhere you bring your carbs all
the way up to maintenance, soyour calories equal your
maintenance calories, right?

(03:00):
So you've gone from a 45%deficit all the way up to zero
deficit, which is a huge jumpfor that one day, and that's to
support your recovery andsupport retaining muscle.
We know that refeeds can bepowerful for this.
And then you go right back intothe deficit again for four more
days, then another refeed andthen, finally, another four-day

(03:21):
push.
So if you do the math, it's 14total days.
It's 12 deficit days, punctuatedby two refeed days in between,
and it's hard.
I'm going to tell you the truth.
It is hard.
Hunger is going to creep up,probably like you've never had
before.
Unless you're used to fasting,the recovery gets a bit tight.
You're still trying to trainhard, but it works.

(03:42):
You know you're keeping theprotein high, you're being
consistent, all the things.
When I did it myself before, in14 days I lost about five pounds
, almost entirely from fat,because I tracked all the
measurements.
Um, some of our group membersdropped anywhere from three to
seven pounds in the two weeksAgain, predominantly fat, almost
no muscle mass loss, and theytightened their waistlines.

(04:04):
They learned about how theirbodies respond to this kind of
structure and precision in a waythat you can't get from the
slower, more patient-centereddieting, and so I think there's
value to this.
But again, it's not a lifestyle, it's just a tool.
It's a very sharp tool and ifyou use it right, it'll cut
through plateaus, throughstagnation.

(04:25):
If that is a challenge for you,if you have a modest to lower
metabolism, you couldpotentially use this.
If you are peripostmenopauseand the hormones are making it
harder on your expenditure toreally lose fat meaningfully
over a long period.
You can do it over a very shortperiod and, just like
surgically, precisely lop off abit of fat.

(04:46):
By the way, we are kicking offthis exact protocol tomorrow
inside the Physique University,and this is why I want to tell
you about this.
Today we are running a fat lossblitz.
Okay, this is a challenge.
If you want in, all you have todo is join Physique University,
and what's cool about that isit's free to join for two weeks
so you'll be able to come in,join the call, get all the
information, ask me thequestions, get all the other

(05:08):
bonuses and goodies you get forbeing in the community, all for
free for two weeks.
If you don't like, you couldalways cancel.
You get the protocol, you getthe training support, live
coaching, full access.
It is a challenge.
So we're all pushing each other.
We're posting our updates,we're asking questions, we're
getting coaching.
It is the smartest way to tryrapid fat loss with expert

(05:29):
support.
So you're not doing it alone.
So if you want to lose fat fast, if you're ready for it and
that's a big caveat if you'reready and you want to do it
right.
Join us in the physiqueuniversity today.
Use the link in my show notesor go to witsandweightscom slash
physique so that you are readywhen we kick off tomorrow.
In fact, the challenge guide isprobably going to be posted
today, so you have it in timeand you can read through it and

(05:52):
all of that and get ready withquestions, and then we see you
on the zoom call.
And if you can't make the zoomcall, it will be recorded and
the replay will be immediatelyavailable for everyone, usually
same day, sometimes the next day.
It'll be available for you ifyou're in the university.
So go to witsandweightscom slashphysique or click the link in
the show notes if you want tojump into our Fat Loss Blitz,

(06:13):
which starts tomorrow, friday,may 9th.
And, by the way, if you'rehearing this podcast a few days
later, you can still join,because we opened up the
challenge for three weeks andbecause the protocol only takes
14 days and in fact there's anaccelerated version that takes
nine days you can jump in almosthalfway into that time period
and still get it all done by theend of the challenge.

(06:34):
And, by the way, we have abonus, because whoever wins the
challenge, which will be votedon by the community, will get a
free coaching session with me aswell.
So go to witsandweightscom,slash physique, or click the
link in the show notes and let'sget to work.