Pokémon GO is the current thing right now!
If you combine it with a solid diet it can also yield amazing fat loss results!
I used to be a huge Pokémon fan as a child and even went to a Nintendo 64 Pokémon Stadium tournament, so I was really hyped for Nintendo and Niantic`s new augmented reality version of Pokémon.
Alcaflow is all about combining different activities, in this case movement with fun activities to make strenous tasks less of an effort!
There is a super effective fat loss diet, which you can do while playing Pokémon GO and the game will be a main part it!
What do you need or can help?
#A smartphone
To be able to run the app Pokémon GO obviously
#A power bank / portable charger
The App will drain your battery like nothing else before! That is why a power bank becomes really handy!
Downloading the maps of the city you are playing/walking in, can improve your battery lifetime tremendously.
You can download the offline maps on google / google maps, so the app does not have to load the maps every time you are playing.
#Proper Footwear: Walking shoes (or Inline skates)
Having crappy footwear will be a huge pain, if you are walking so much. Uncomfortable pants will also cause trouble to your legs.
You definately need really comfortable walking shoes, like (my favourite – Nike Free 5.0)
If you want to improve your Pokémon GO results, not necessarily your diet results, Inline skates are probably the best.
A skateboard, segway`s and more can be either to fast to make it count as walking, or need to much focus to use!
Inline skates on the other hand can be easily used while playing.
Whatever you enjoy and works for you in the end though!
#A bag
You need to eat and drink right? Also it is a bit annoying to carry around your power bank all the time!
This stuff is really basic and now comes the interesting part…
The ultimate fat loss diet! Made easier with “Pokémon GO”!
This diet shouldn`t be followed for more than 4-5 days. It is really hard and strenous, but yields the fastest rate of fat loss I have seen so far.
Yes fat loss, not weight loss! The primary goal should be to lose fat and keep as much muscle as possible in any diet.
You can do this without playing Pokémon GO aswell! The game is more like an external motivation source that keeps you going and pushing.
It is also possible to use a hometrainer and binge watch a tv show, or play some cool video game while sitting on a bicycle in front of your playstation,
but you won`t be able catch them all at home!
The diet
Key points
- do it for a maximum of 4-5 days
- extreme low calorie
- very high protein: I recommend 2-2.5g per kilogram of bodyweight
- low fat
- no usable carbohydrates
- 4-9 hours of walking or LISS Cardio per day (explained in the linked article why LISS is so good!)
- no refeeds or cheat meals
- drink a lot of water – minimum should be threes litres (102 ounces)
The details
#First day of the diet
Since your glycogen stores are probably still full from the way you were eating before this diet…
The first day is the best day to train and lift weights.
The workout should be low volume, high intensity and if possible full body.
Two sets of a reverse pyramid training (RPT) manner, per excercise.
Repetitions should be in the 3-10 range and do not go to failure! Leave 2-3 repetitions in the tank!
This is especially important for Squats, Deadlifts or leg excercises… who wants to walk 8 hours with sore muscles?!
An example day could look like this, but you can also just continue the way you were working out before!
Just reduce the volume, since your recovery is impaired, because of the low calories!
Fullbody workout sample:
Warmup
Leg movement: Squats or Deadlifts (choose wisely)
- 220lbs x 5 (8 reps would have been possible)
- -10% weight -> 200lbs x 6 (+1 extra repetition)
Pushing movement: Incline Benchpress
- 180lbs x 5 (8 reps would have been possible)
- -10% weight -> 160lbs x 6
Pulling movement: Rows
- 110lbs x 8 (10 reps would have been possible)
- -10% weight -> 100lbs x 10
This workout helps you keep muscle mass and strength (you won`t be losing muscle in just four days, if you are not already super lean, but then there is no reason for you to do this anyway!)
Spend the rest of day like recommended below!
#The diet and nutrition on all 4-5 days
Intermittent fasting can help improve results, since you will be less hungry in the eating phase!
If you haven`t been doing intermittent fasting yet… this is not a good place to start with it, since it takes time to get used to it!
Spread your protein feedings over the day.
I love eating 2-3 high protein meals. You can eat those in the morning, during lunch and in the evening, or whenever you feel the hungriest.
A sample day for a 160lbs guy in an intermittent fasting framework:
Waking up 7:30 am
Taking a cold shower
Drinking water, preparing black coffee to go for walking
Going out with everything you need to play Pokémon GO
Walking and playing for 4 hours
Going back home to eat or eat prepared food on the go
Meal one example at 1:00 pm:
- 400g of chicken breast, or any other very low fat/carb protein source
- 200g of broccoli, or any other green/very low carb vegetable
- 5g of coconut oil to fry the meat/vegetables
- any kind of seasonings to make it taste halfway decent and a bit more salt than usual, since it is such a low carb diet!
Go back out to do another session of walking for 3-5 hours or take a break and do that later
Meal two example at 8:00 pm:
- 250g of wild salmon, or any other very low fat/carb protein source
- 200g of spinach, or any other green/very low carb vegetable
- 5g of coconut oil to fry the meat/vegetables
- 200g of low fat cottage cheese
- any kind of seasonings to make it taste halfway decent and a bit more salt than usual, since it is such a low carb diet!
- 5g of a fish oil supplement
If you type this into myfitnesspal it will come out as:
23g of fat, 13g of carbohydrates, 186g of protein and ~1000 calories
You can eat whatever you want during those four days. Find what is convenient and tasty for you.
#Possible results?
If you take the 160lbs guy for example with an estimated maintenance of 2500 calories.
The weight loss will be less for him than it would be for a 300lbs guy with a higher mainteance.
Results are difficult to predict since NEAT (non exercise activity thermogenesis) plays such a huge role.
The results for the 160lbs guy could be:
Maintenance 2500 calories for 4 days = 10000 calories
8 Hours of LISS Cardio per day, estimated with 150 calories per hour = 1200 calories for 4 days = 4800 calories
Consuming 1000 calories per day for 4 days = 4000 calories (since it is mainly protein, it could be measured with 3.2 calories per gram instead of 4, if you want to be more precise)
Maintenance + Cardio – consumed calories = 10800 caloric deficit (~2.2lbs of fat = 7000 calories)
Estimated fat loss = 3.4 lbs in four days!
In the end it will be a way higher number, because your stomach will be empty, your glycogen stores will be depleted, you will lose a lot of water through the lack of carbohydrates…
Since the diet requests such an insane amount of LISS cardio and walking… Pokémon GO is just perfect!
Some of my friends already put in a crazy amount of walking hours. That is also what inspired me to write this article!
Why not lose a lot of fat while playing the game anyway?
Why?
Since this is a very hard crash diet… First of all you need to figure out why you even want to do it?
You can achieve similiar fat loss results with a smaller caloric deficit and only a little bit of walking, but it takes longer.
There must be a reason for doing this. You do not have enough time to diet slowly, but you want to lose fat really fast for a specific date?!
Maybe a vacation, a wedding, a class reunion or that you want to kickstart a longer diet and see immediate visible results in the mirror?!
… or just “to become the very best like no one ever was”
See you at the Indigo Plateau
–
Elite four Alca
Sources:
Study: A time-efficient reduction of fat mass in 4 days with exercise and caloric restriction
Study: The effect of physical activity on body weight
Article that made me aware of this and thanks to: Lyle McDonald`s Bodyrecomposition.com
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