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How to lose all the fat you want (virtually) On Demand

From 3, 5 10 pounds to 50+ pounds, there is one way to lose all the fat you want.

And yes, you can do this pretty much on demand.

The best part is… 

it’s not a miracle diet, a supplement or some type of crazy routine you have to follow and stick to it.

This is possible all because it’s based on the science of fat loss and what I call the building block of all diets.

No matter whether you’re doing keto, intermittent fasting, clean eating, or counting calories… if you don’t have the building block of all diets in place, you won’t lose weight at all.

As simple as that.

Plus, this shows you don’t have to sacrifice your favorite food, feel like starving yourself… or like you’re dieting at all.

Once you know what makes any diet work or not, you are able to choose something that works for you and that will let you do all of this, while enjoying the process (and results, of course).

This isn’t anything new or some secret no one has ever heard of and whatnot…

This is based on science that tells the complete spectrum rather than trying to push a certain diet as the “only way” to lose fat.

If anything, using the building block of al diets is the only way to lose fat… 

and that’s something research can back up again and again.

If you’ve been going diet after diet and not seen any results (or kept them), then this is for you.

I just released my brand new ebook “Fat Loss On Demand”.

It shows you exactly that…

how by using the building block of all diets you can make your next diet the last one you’ll need to lose those pounds for good… pretty much on demand.

And if you order it on the page below, I also give you 3 Bonuses so you really have everything (and I mean, everything – I hold nothing back on this book) to lose fat and the science behind it.

So click the link below and get your digital copy today:

→ https://www.fatlossondemand.com/book

It’s time to put an end to yo-yo dieting and not knowing why is it that you can’t lose weight and keep it off…

And you now have the power to do it by getting this ebook.

Ivan Iniguez

How to get past the tendency of your body to keep the same fat levels

Chances are you have heard about body fat set point before…

it’s the tendency of your body to keep the same fat levels you have in your body.

Said in another way,…

it’s the way for your body to stay on the same body fat levels (on average).

And in case the definition of body fat is not clear, it simply means all the tissue in your body that’s fat – the rest can be classified as Lean Body Mass (LBM), which includes muscles just as it is organs, hair, and even water.

But with a body fat set point, it sounds like something like losing fat should be either impossible or hard to do it…

and you’d be right.

The thing is that the same number of fat cells in your body will stay the same regardless of how much you lose fat, but the size of those cells is what it reduces, but…

losing fat is something simple to do.

When you want to lose fat, you’re telling your body that you want to use the fat cells in your body already as energy… that’s it.

The way you deliver this message to your body is by letting it know that it’s okay to use it as energy, to which you need to have some type of changes in your energy balance.

Sure, the food you eat can be the answer, but it’s not the only option.

You could simply focus on increasing how much energy you need to use in your day so that you also tell your body the same message.

And I’m not talking about doing hours of cardio or spending hours at the gym.

The most influential part of the energy balance equation is what’s called as Non-Exercise Activity Thermogenesis (NEAT)… which means all the activities you are not aware of it when doing it.

So fidgeting, moving your arms when explaining things, or walking count as NEAT… again, when not done on purpose (otherwise, it becomes some type of exercise).

In that way, you will eventually get over the tendency of your body to get to its current body fat set point and then create a new body fat set point… 

which is how your body would keep your new weight.

That is assuming you managed to keep the weight you lose off – which for most, it’s where the challenge is.

Either way, you need to know both how to overcome your current body tendency to your body fat set point and then know how to let your body know it’s okay to stay at that new weight, thus resetting your body fat set point.

Something to consider when looking for an approach to losing fat – more than just the fact of losing it as fast as possible.

And if you want to know how a more slow approach to losing fat than a quick and fast one can be the answer to keeping your weight off, then you’re gonna want to click the link below:


I give you not only daily tips on how to make the next diet you make the last one you’ll need, but I give away a guide of the 3-quick “tweaks” you can make to your diet that can help you lose fat faster.

Nothing special or magical, and it’s meaningless compared to when you have the most important thing in place, but they can help you start seeing some quick results when using them.

Check it out and see it for yourself.

Ivan @ Fitnessthetic

Cutting calories won’t give you results

How many times have you tried losing weight by simply cutting out your calories?

If it didn’t go as planned, there’s a simple reason for that.

Cutting calories won’t give you results.

(Not in the way most people do it, at least).

You see, the way most people go about it is that once they want to start losing fat, they simply cut out either their favorite food, a particular meal, or some type of food (like carbohydrates) and hope that’s the answer for them to lose fat and keep it off.

And while doing anything of the above will get the scale moving down, it will only do it for a couple of days.

That’s where the real issue comes in.

As they don’t know what to do or why is happening, they go out there and cut even more calories (choosing any approach, it doesn’t really make a difference).

The end result?

They get stuck, not knowing what to do and thinking that they can’t lose more weight out of it.

Maybe it’s time to add some cardio sessions to your routine, right?

And yes, it starts moving the balance a little bit…

until you get stuck at a certain number again.

So, what’s the solution?

Simply put, you need to know (and expect) that you will get stuck at some point during fat loss, and it’s a matter of knowing what to tweak to just get over them and keep losing fat.

For many, not doing even a 5% deficit from what they are currently eating is more than enough to keep the scale moving.

The tricky part is that you should know how much you are eating from the beginning so you know what a 5% deficit looks like, otherwise it becomes guessing.

That’s why I recommend counting calories as a way to manage progress (it’s not needed as it can stress some people, but there’s also a way to get around that).

Whatever approach you take…

Make sure you’re measuring something so you can then tweak things accordingly rather than simply cut out more food, your social life or meals from your diet.

If you like this and want to get daily tips like this delivered to your inbox, then make sure you sign up below:


Ivan @ Fitnessthetic

Hormones vs. calories: which one is the ruler?

It’s said that whenever we talk about calories we disregard hormones.

Funny enough, it’s the exact opposite.

Energy balance is affected by hormones and vice versa. It’s a matter of influence that goes in both ways, not a one-direction path.

What’s more, energy balance is based on certain things like how many calories does your body burn at rest (because it needs calories just to keep you alive) or the type of food you’re eating (recall TEF?), as well as other factors that are influenced by hormones.

Does this mean that you should rather disregard calories and rather focus on hormones?

Not at all, and by doing so it’s like trying to focus and control the effect of something rather than the cause.

To have a better understanding of this scope, let’s look at 2 hormones in specific that are of great importance when it comes to fat loss: ghrelin and leptin.

Ghrelin is the hormone that controls hunger/appetite in your body. It’s produced in the stomach, and it sends signals to the brain whenever it feels it’s hungry. 

(As a rule of thumb, when we have a lot of weight to lose we have lower ghrelin levels, while underweight individuals have it higher.)

Leptin is the hormone that controls satiety, produced on the fat cells, and tells your brain that you have enough energy in the form of adipose tissue to survive.

Whenever we are on a deficit (eating less from what we’re burning), we are telling the body that we want to use the current resources that we have as energy.

Well, guess what happens with your hormones?

Ghrelin (the hunger hormone) sends the signal to the brain that there’s not enough food and that you need to feed your body, or else you might die – probably not literally today, but that’s how it was back with our ancestors.

In the meantime, leptin knows it has enough resources to fuel that deficit, but if it doesn’t work properly (like when we have damaged it after trying so many diets in the past)… it won’t communicate that to your brain, thus making you eat more even when you’re satiated.

Both ghrelin and leptin have a negative relationship – so while one is up, the other one is down and vice versa.

What’s more, if the brain doesn’t signal that it has enough resources to survive, it proceeds to start spending less energy on its daily activities to preserve more of it as a reserve (you know, just so that you can survive).

So if you add up all of this, it’s the recipe for disaster.

And this is exactly part of the vicious cycle many people who are constantly dieting experience.

So to finish this cycle, you should focus on your calories.

It’s simple said than done, but when you get your calories nailed down you don’t have to worry about hormones since they would be taken care of it as well.

Now, if you would like to know in greater detail how to do this and what you need to make it happen, then you’re gonna want to sign up below where I give you daily email tips to do it (and a Free guide when you sign up as well):


Ivan @ Fitnessthetic

Why losing 3-5 pounds per month instead of 10+ can be the answer to keeping your weight off

You can lose 10+ pounds per month just as you can lose less, that’s for sure, but…

the issue is not how much weight you can lose, the issue is how long can you keep that weight you lose.

Here’s why.

Let’s say you go through a 12-week diet where you do Intermittent Fasting (it can be keto, clean eating, or anything in between) and you want to lose 20 pounds in those weeks.

Is it possible? Absolutely.

Is it ideal for you? I don’t know.

And that’s the problem.

Whenever you try to lose a lot of weight in a short period, in most cases you end up gaining those same pounds you lost a couple of months later.

That puts you where you just started, and even worse.

Research has shown that whenever you gain weight after an unsuccessful diet (meaning, you gain your weight back), you actually become a little bit fatter every time.

Sure, the size of your adipose cells won’t likely change, but the number of cells will.

So now you have more fat cells in your body just from a little bit smaller size.

Don’t you think that it will be easier for your body to at some point just use those new cells and make them bigger (if you’d be to gain weight pretty fast, which sadly is the case for most)?…

That’s why I take a counterintuitive approach to all of this.

So I aim to lose at least half of the weight that “popular diets” and “many coaches” aim to give you, but…

that doesn’t mean I have to only lose that exact number.

Because you can end up losing more than 3–5 pounds a month… it all depends on where you’re starting.

Take my last diet as an example.

I was able to lose 27 pounds in 4 months because I first lost 12 pounds in 2 months and then 15 pounds 2 months after that (with a 2-month break… but that’s for another topic).

So yeah, it took me a total of 5–6 months to lose weight rather than 3, but the true beauty is that those pounds of fat are completely gone.

I don’t have to worry about losing them again because I haven’t gained them back (and it’s been a year since I did this).

So it all comes down to which option do you prefer:

  1. Go crazy low on calories and probably starve yourself, only to do it again a couple of months later as the approach was so aggressive you couldn’t keep the results and you have to now lose again those same pounds.
  2. Go more moderate on the approach (you sometimes can lose more weight in the end, but that wasn’t your target), but knowing it will be the last diet you’ll make to lose those pounds.

The decision is yours, but just to let you know…

when I did both periods to lose weight, I didn’t even feel like dieting at all.


Because I was still eating all the food I enjoy (pizza, burger, ice cream) and was able to spend quality time going out and eating with friends and family.

I didn’t have any anxiety about eating out as it could screw up my progress.

In fact, no one around me knew I was even losing weight (besides the visible results).

So the decision is yours, but make sure you choose what allows you to have that peace of mind than knowing that the next diet you make, is the last one you’ll need to lose those pounds.

And if you want to know not only how to do this, but get daily tips that help you get there, you’re gonna want to sign up below:


Ivan @ Fitnessthetic

Your belly won’t be trimmed by doing any of these

If there’s one area that pretty much everyone (I don’t know anyone who’s the exception) wants to be gone is their belly area.

That’s why they do things like:

  • Cardio (regardless of the sessions you do per week or if it’s HIIT or not).
  • Train abs at least 3 times per week
  • Go crazy low on calories
  • Avoid eating the food they enjoy (any pizza lovers here?)

But what if you were to know that none of these “methods” will trim your tummy area?…

The reason is pretty simple.

There’s only one way to lose that belly for good.

That is, by ignoring the idea of losing localized body fat and focusing on losing fat overall.

In fact, studies seem to show that the areas where fat tends to be more noticeable are the belly, thighs, arms and the “love handles”.

Plus, you may have noticed that the area where you tend to see results the least are in those exact areas where you store more fat (doesn’t mean they are noticeable, but they are not as much as in other areas… like your face).

So what does this mean?

It means you should focus on creating a caloric deficit (it doesn’t have to be aggressive) that lets you lose weight… 

and over time, you’ll see (and everyone else) how that belly is gone.

And you don’t have to eliminate your favorite food to get there, add hours of cardio or starve yourself.

In fact, when you have enough fiber and protein intake… chances are you’ll feel full throughout the day.

I wish the belly would be the first area for people to see the changes, but in many cases, it will be the last one.

And it’s not like there’s a miracle workout to lose it locally.

Simply create a caloric deficit and you’ll be fine. 

I know you may have tried it before and you didn’t see results, but…

It doesn’t mean you should conclude “calories are BS and a waste of time”.

Because all diets are based on these principles… while the macronutrients make the building blocks of any diet you decide to follow.

Something to keep in mind.

If you want more tips like this delivered to your inbox + discover the 3-quick “tweaks” you can make in your diet that force your body to lose more fat, then sign up below:


As cliche as it sounds… never give up!
You’ll get there. I know you will.

Ivan @ Fitnessthetic

Why the Glycemic Index and spike in insulin are irrelevant for weight loss

If you think that the Glycemic Index (GI) and spikes in insulin caused by certain foods are important to losing weight, then here’s why that’s not the case.

But first, let’s understand where this myth is coming from.

It just happens that whenever we eat carbs, our body needs to break them down to their basic form (have you heard of glucose?).

And no, that’s not a bad thing…

because the preferred energy source of our bodies is glucose (and if carbs would be bad for our bodies, why would our bodies decide to use them?…).

Once digestion takes care of it and has turned it into its basic forms, then the liver decides what to do, to which it has 3 options:

  1. Store it as glycogen
  2. Turn it into fat 
  3. Release it into the bloodstream as glucose

But, why is this important?

Because there’s this common belief that those refined carbs (which are known for “fast absorption”) will be turned into fat as the energy from these wasn’t used right away.

Meanwhile, those carbs that are “slow” doesn’t necessarily have to be used after you eat them.

And that’s why this is a myth (and GI gets totally irrelevant).

Not only studies show that when you combine any carbohydrate (fast or slow absorption) with protein and fats in the same meal, they give you a much slower absorption, but…

the way the body uses energy is not something as instant as the GI portrays it.

The body is constantly fluctuating (on a daily basis), but it will be the total amount of energy (AKA, calories) you eat that will determine whether you’re using that excess of energy as fat or not.

If you’re not eating more than what you should and you’re eating all your macronutrients in every meal, there’s nothing to worry about.

You’ll lose weight regardless of the GI and any spikes in insulin you can have.

But as I said before, that’s why adding protein, fats (and fiber) to your meals will get rid of any idea that these spikes in insulin are not the reason why you can’t lose weight and keep it off.

Focus on what matters (which is eating a diversity of food rich in nutrients while making sure you’re on a deficit), and you’ll lose weight.

There’s just no other way to go about it.

Sadly, the fitness industry loves to complicate things and make you doubt whether the food you’re eating is good or bad.

That’s why if you want to get more daily tips like this delivered to your inbox, all you have to do is sign up below… so you don’t have to worry about what’s true and what’s completely BS.


Ivan @ Fitnessthetic

You’ve been lied to… this is the most important meal of the day

“Breakfast is the most important meal of the day”

If you were to get one dollar every time you hear a doctor, a friend or a neighbor say it…

Maybe you could have enough to go for a 2-week vacation to Hawaii.

Well, not sure about that, but what if I told you that this common advice you hear is a lie?…


Because in reality, there isn’t a specific meal you need to have per se.

Not in the way you’re thinking, at least.

Think about it this way.

If breakfast would be the most important meal of the day, why is it that people who do intermittent fasting can “easily” skip it while still managing to not faint in the middle of the day?

That’s just an example, and it definitely doesn’t mean that IF is the best option for you.

My point is…

The only important meal of your day is the one that allows you to not go hungry or starve yourself.

If that’s breakfast, then by all means.

If that’s a snack before lunch, then make sure you’re eating it.

…or maybe it’s having something for dinner.

I don’t know.

What I do know is that what matters is that you make sure you do not follow all these “common advice” you hear out there and that you are eating what it’s best for you… while also getting you closer to your goals.

The last thing you want to do is starve yourself when cutting calories… 

especially when you could have avoided it.

Plus, you need to take all your macronutrients in every meal (ideally). If that’s 3 meals for you, great… but it’s not an issue if you need 6-7 meals per day.

One isn’t better than the other one in any way.

But one can be worse for you than the other if it doesn’t make you feel like you’re not even dieting at all.

Now, if you’d want to get some daily email tips like this delivered to your inbox every day, then all you have to do is sign up below (you’ll get a Free copy of “The Fat Loss Multiplier” guide as well).


Ivan @ Fitnesstheitc

The truth behind protein powder

There’s this misconception about protein powder out there.

Many think it’s somehow magical while others think they can’t see results if they don’t take it on a daily basis.

In fact, some people still think there’s this 30-minute anabolic window where if they don’t take it after their workout, they are not maximizing protein synthesis and all the progress they tried will be wasted.

Well, here’s something to consider.

Protein powder is helpful, but at the same time, it can be useless.

Here’s what I mean.

There’s nothing special about protein powder and it will never be.


The answer is in what protein powder is… a supplement.

That means that it’s no way any better (or special) than 120g of chicken, a can of tuna, or any other protein you like.

Protein powder is helpful when you take it knowing that you may not hit your protein macros on a specific day for any reason.

Maybe you went outside and didn’t have anything cooked when you went back home.

Or maybe you simply couldn’t cook enough protein.

That’s where protein powder is very helpful.

But if you think it’s special and that it will somehow get insane results when you take it (or even lose progress if you don’t),…

then it becomes useless.

The good thing is…

out of all the supplements out there, protein powder is one of the 3 that can actually make some difference in your progress.

But according to the pyramid of fat loss,…

supplements are the least important factor to help you lose fat (or gain muscle).

If you’d like to know in greater detail not only what’s the most important factor (it’s not calories or macros), then you’re going to want to sign up below to know about it:


In that way, you’ll also make sure that the next diet you make is the last one you’ll need to lose that weight you want… and that’s why I give you The Fat Loss Multiplier guide for Free when you sign up as well.

Whatever the case…

Don’t think that supplements in general (not only protein) are anything special.

And if you see someone who’s drinking their protein shake after they workout “to not lose their gainzzz”, run away.

Ivan @ Fitnessthetic

Why do people gain weight when eating low calories?

Whether you’re at 1,500kcal… 1,00kcal, or even lower… 

there are some cases where you can gain weight (even when you’re eating low calories).

Here’s why.

In many cases, it’s because whether what you think is a deficit right now for you to lose weight… in reality, your metabolism has adapted to the point that it’s no longer a deficit.

This is assuming you’ve been accurately eating (ideally, tracking) the number of calories you’ve been eating for a while.

And I know it doesn’t make sense.

You started by creating a deficit of at least 500kcal or greater to lose weight.

Because of that, you started to see some changes and how the scale was actually moving as you were losing fat, yet…

after 2-3 weeks, the scale stopped moving.

That’s where you wanted to lower more your calories, thinking that it should be what moves the scale again.

But as you’ve seen, that’s not really happening.

So what should you do, and how to break past that plateau?

Well, you have 2 options.

You can either take the risk of going low calories to continue losing weight, but at the expense of feeling hungry all the time, not being able to go through your day without starving yourself and cravings, and maybe not even keeping that weight off because of how unsustainable it is.

Or… you can think long term and stop dieting for now while you start a reverse diet.

It’s not the answer you want to hear or the one that sounds good, but it’s the one that will make sure you can lose more weight without going through hell… while being able to keep that weight off.

It’s up to you and what you want the most.

But these are the options you have… especially when you’re so low on calories and there’s no much room to adapt.

Sure, you could affect the other side of the equation and increase your exercise activity (usually with some type of cardio).

But the end result is the same.

You will end up losing a couple of pounds more, but you’ll face another wall later on.

And chances are you end up eating very low on calories while exercising and doing cardio every day for 1-2 hours.

I don’t know about you, but not many can spend hours doing cardio every day – plus, adding more hours of it won’t help you any better.

In the end, choosing the second option allows you to lose weight (consistently) without having to go so long on calories… 

and maybe without having to do a single minute of cardio.

I’ve done it this way, and many people I’ve coached have done it as well.

You’ll have to choose between what you want now vs. what you want the most.

But if you go for the second option and would like to know in greater detail how to do a reverse diet, as well as how to make the next diet you make the last one you’ll need to lose those pounds… you’re gonna want to sign up below to my list where I give you daily email tips (just like this).


Now make your choice, but don’t forget to keep enjoying the food you like and the process of losing fat.

Ivan @ Fitnessthetic

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