Great Abs forgive all shame of the past.

Unfortunately, for people, they will never have a great body, since they want to learn how to lose weight fast.

Losing weight is slow and diligent process.

Online health gurus know this, but since most overweight people don’t want to listen to the truth due to their desperation, they eventually end up falling for health and fitness scams that at the end of the day, don’t give them, their desired results.

In fact, their health condition ends up worse than where they started.

Sorry to hurt your bubbles, there is no fast way to lose weight. But there is an easy and smart way to lose weight if you are willing to put in a little effort and dedication.

Now think carefully about what you do next because whatever choice you make will have a great positive or negative impact on your life:

  1. Read this whole post, get the required knowledge to execute your weight loss program perfectly. Or.
  2. Be your usual self, skip to the end of this post, make lots of mistakes, then blame everybody around you for being so fat, without blaming the true devil of your life (yourself).

Hi, I am Jonathan Aranki, and I am currently bedridden.

If you are still reading, that means you passed the first test (I had to be sure you really wanted to lose weight).

Unlike you, I didn’t pass the first test. I failed badly and ended up tearing my anterior cruciate ligament. Of which, I would be shelling out at least $15,000 for the surgery, all because I wouldn’t settle down and learn.

Truth be told, a month ago. I wasn’t like this. I became bedridden due to overtraining, then tearing my Anterior Cruciate Ligament (ACL).

Also, I am naturally good at sports without even trying. You see, after college, I decided to immerse myself in a local football league to keep fit, since the effect of college lifestyle had gotten to me.

Unfortunately for me, my body was not as it used to be. Just 5 days into playing the local league, I completely tore my ACL muscle, due to the fact that I was involved in a high-intensity workout, without giving myself time to adjust.

Thanks to my suffering, I was able to gain vital knowledge to help most people, who are overweight.

I would be going for surgery very soon, but what is the point of keeping my knowledge hidden, when I can help people for free today. (I will be updating this post with my own pictures in the future).

My dad gave me a warning when he came to visit me at my local training ground but I wouldn’t listen. Now he gives me the “I told you so” eyes whenever he sees me frustrated about my plight. Also, it is to note that most of what you are about to read is utterly different from whatever you have read about weight loss. But of course, I will make it as simple as possible.

I have also written a 12 weeks weight loss program, completely free. But please you need to understand everything in this post, to avoid making mistakes.

Whether you decide to lose weight today (now) or decide to procrastinate another year, three truths will always stare you down to your grave:

  1. You will remain a fat fuck.
  2. Your life will suck, and you will remain a loser.
  3. You will be on your death bed, with regrets.

To the serious ones, these are truths I have experienced, that you need to know. So without wasting your time anymore, let’s begin your weight loss journey.

1. Water Flush

I am appalled at the little amount online about the water flush (water therapy). My Dad showed me this simple technique which I used to lose a whopping 13 kilograms in just 30 days, without exercise.

At first, when I climbed the scale, I was in disbelief, but at the end of the day, I had to come to terms with it. The most heartbreaking thing about, this weight loss technique was that it was cheap and simple. The technique goes as follows:

  1. Get a 150 cl bottle. You can buy this from a store.
  2. Immediately after waking up (before you even brush your teeth). Fill the 150 cl bottle with water of room temperature. Make sure the water is room temperature.
  3. Drink the entire contents of the bottle within 5 minutes. Make sure 10 mins has not passed since you woke up and when you finished drinking the 150 cl bottle of room temperature water.
  4. At noon or when your urine starts becoming colored, fill the 150 cl bottle and drink half of the bottle.
  5. By 6 pm drink the remaining half (75 cl) of the bottle.

With this simple technique, I was able to drop my weight from 78 to 65 kg in just 30 days. I am pleading with you to try it out. I have also written a detailed post about my first-hand experience with the water therapy, be sure to check it out to understand my point.

2. Veg-C-Spice Smoothie

Asides the early morning water flush, the Veg-C-Spice smoothie is a local juice you should make and drink daily.


  1. Lemon or Lime
  2. Ginger
  3. Garlic
  4. Vegetables, like carrot, cabbage, etc.

How to prepare VegSpiceC Smoothie

  1. Rinse all ingredients with clean water and pout them into a bowl, except lime or lemon.
  2. Squeeze the lime and lemon into the bowl.
  3. Chop up the vegetables and pour everything into a blender
  4. Blend everything into a smoothie.

3. Know Your Body Type

The biggest problem people face is the fact that they don’t have common sense.

Humans are different. We have white, black, Mexican and oriental people. Each with different genetic makeup and suited food.

For example, an Eskimo is suited to eat meat. They have been doing it for thousands of years, so their body type has adapted to a diet high in meat. Most Asians have adapted to a plant-based diet.

Most blacks and whites are more suited to eat food rich in meat, whereas others are better suited to eat plant-based diets.

For this reason, I am always angry with vegans, who try to enforce their way of life on other people.

Doing so denies the diversity of nature. I mean how will you feel if you were a fish and you were told to fly like a bird.

For this reason, you have to understand, that as there are daytime animals and nighttime animals, also, there are humans who function better on plant-based foods and humans who function better on animal-based foods.

You must identify where you fit in, and stop listening to idiots who want all humans to become vegans. This way of thinking was what made Adolf Hitler what he is known for today (having a myopic and self-centered view of life).

4. Personal Gym

Personally, I feel paying for a gym membership as a beginner is a waste of money, and here is why:

  • At this point in time, you have low self-esteem, due to being fat, and might end up not using your gym membership properly.
  • You have not yet acquired the proper technique to do most exercises. Going to the gym will only infuriate other serious gym-goers as you continue to make a fool out of yourself.

You need to make your own personal home gym, and it isn’t that hard. You just need two gym equipment.

  1. Workout bench
  2. Barbell weight

These two gym equipment are all you need to become ripped and fit. Don’t worry, I will show you how.

5. Exercise

I don’t know about you, but I once worked with a guy, who pretended to be busy at work, but all the time was watching videos online.

That is the same attitude you see, with 90% of people that pretend to exercise. For some stupid inconceivable reason, they feel like they have to impress people when the main reason they went to the gym was to impress themselves.

This is called hypocrisy. You must be true to yourself, only then can you see the world the way it is.

The only two exercises you should be doing are.

  1. Squats
  2. Leg raises
  3. Jogging
  4. Running

6. Foods

You might have heard that 95% of your body is made in the kitchen, it turns out it is true.

Teachers taught us in elementary school that proteins are bodybuilding foods, carbohydrates and fats are energy giving foods, then vitamins and minerals are “body functioning foods”.

In other words, you eat proteins, to build your body. If you want energy, you eat carbs and fats, then if you don’t want to fall sick, you eat vitamins and minerals.

Unfortunately, today we see people totally neglecting this knowledge that they got in elementary school.

You see a person, abusing sugary foods like it is their birthright. Then all of a sudden, wonder why they are so fat.

If you want to lose weight, you need to follow the 40/40/20 rule.

ie. Your ideal diet should consist of 40% protein, 40% vegetables or fruits (vitamins and minerals), and then 20% carbs.

During this weight loss program, the best foods to eat are the following:

  1. Bread
  2. Yogurt
  3. Chicken meat and eggs
  4. Red meat
  5. Lean meat
  6. All vegetables
  7. Fruits, specifically apples.
  8. Spices like pepper, ginger, onions, garlic, etc. Add them to everything you eat.

Some of the foods you should avoid except on your cheat day (junk day):

  1. Milk (I don’t care whether you are not lactose intolerant). You can drink milk later after this plan. For the record, it is not bad food, but avoid it for the meantime.
  2. Wheat.
  3. Baked foods, except bread.
  4. Diet drinks. They are even worse than normal drinks.
  5. Snacks and sweets.

7. Your Bad Habits

Ask the devil whether he is a good guy and his answer will be yes, but we both know that he is lying.

You lying to yourself is what got you here in the first place.

Try as much as possible to be truthful to yourself in this section of the post as it is a self-criticism.

Don’t keep lying to yourself and then come and regret your actions when you are old and useless to the society.

Below are some of the bad habits you do that make you overweight.

1. Sucking in the stomach to look fit

Over the years, I have observed all sorts of fat people and one thing they all have in common is that they all suck in their bellies to look fit.

Unfortunately for them, this small act has more disadvantages than advantages.

Ancient Egyptians and the Chinese mastered many forms of knowledge. From astrology, body science, astronomy, mathematics. Etc.

An overlooked part of their studies was in body science today known as physiology.

Basically, they broke down the body and said, the stomach, was the center of ChI, which is present in all living things.

A stressed-out person (whose chi is rattled) shows this by sucking in the belly, whereas a relaxed body (whose chi is calm) shows this by showing medium stress on the back and obliques.

Unfortunately for most overweight people, they are always tense and so always suck in their bellies. As such, their bodies are awash with the stress hormone cortisol. It is for this reason, that they later develop health complications further along the line.

2. Not Breathing Properly

Another sin, most overweight people commit is not breathing properly. I mean if you are sensible enough, you would have heard about combustion.

Cars that don’t have proper combustion, give off gas fumes, which can spoil or destroy the car.

It is the same with humans. If your body and lungs are not getting an adequate amount of oxygen for combustion, your body finds it hard to burn (digest) and use the food properly.

As such, your body begins to give off gas fumes literally. Which in turn causes you to become fat.


The tongue is a muscle and what most people don’t know has serious effects on the body. The tongue even rearranges the teeth of many people, who later wear braces to correct the defect.

In my case, my tongue is unusually large. As a matter of fact, from the time I was little, I had a problem closing my mouth. My tongue apart from making me fat caused my teeth to protrude. Well, the main thing was that my tongue was so big that I had a problem breathing.

This continued and from a very lanky young boy, I got very fat, due to lack of oxygen. This problem was rectified later on though, as I had restructured the way I breathe.

Professional advice should be sought to learn the proper way of breathing, I had to restructure my muscle memory, to breath properly.

In the case of mouth breathers, the mouth cannot supply the required oxygen needed by the body.

Mouth breathers often times find their mouths growing forward in time this can disfigure the jaw and facial muscles which can be irreversible.

When we breathe through our mouths, we don’t get enough oxygen then revert to being fat.

Breathing Properly / short breathe

The normal breathing pattern is to close your mouth. With the whole tongue resting at the roof of the mouth then, take in air to feel your lungs. Remember I said to fill the lungs.

Now for your breathing to be considered adequate, you must use 70% of your lungs. Anything below this and you will gain body fat in the long run.

Some people instead of resting their tongues at the roof of their mouths, instead leave their tongues floating in midair in their mouths, which is bad.

Now when it is time to breathe in air, they use their tongues to push against the roof of the mouth and teeth forgetting to breathe. This is very wrong and causes shortness of breath.

I might not know the cause of your shortness of breath, so if you do have shortness of breath, Identify the root cause of your short breath, and start taking in oxygen to burn fat. It is more prevalent in children and can be stopped by encouraging running in children with their mouths closed. Repetitive running with closed mouths forces the body to adapt and take in air through the nose. Neutralizing the tongue pushing on the roof of the mouth and teeth.

Everything, I just explained to you, is also known as tongue sucking.

3. Diet Drinks and Snacks

The biggest scam people fall for today, is to think diet drinks will make them thin.

Realize this. Nobody and I means, nobody, gives a fuck about you or your feelings. This is the mistake people keep on making, then regret their decisions, when they are about to die.

The government you voted into office doesn’t give a fuck about you. Your family might not even give a fuck about you. On your part, there are people that you don’t give a fuck about.

That is the reality of life.

Using this train of thought, it shouldn’t surprise you that the companies that produce diet drinks, don’t give a fuck about you.

They only care about, the money they can scrape off your dying body. As such, under no account, should you think diet drinks are healthy for you. That is just a marketing gimmick.

I used to read articles online about the health effects of aspartame (the sugar replacement in diet drinks). Many of those research came to a conclusion, that diet drinks increase the risk of cancer.

Unfortunately, I went online to quote sources (seeing as some of you are pseudo-intelligent and lack common sense). But to my utmost surprise, those articles are nowhere to be found.

So, therefore, you can take my word for it, and help your life. Or believe greedy corporation, who gives no fucks about your health. The choice is yours, choose wisely.

8. Sleep (Rest) / Injuries

As you will be undertaking this journey of restoring balance to your body and becoming healthy again. You must realize that sleep is the main course of everything you have done.

Resting your body to recover from vigorous activities is the best gift you can do, for yourself.

Without proper resting and sleep, you run into the risk of damaging vital ligaments and muscles in your body.

I for one damage my anterior cruciate ligament, and meniscus. The cost of repairing my leg is on average $15,000, without insurance.

I don’t know about you, but that is a lot of money, of which I am sure 97% of people on earth don’t have to spend on themselves.

Never over train, it is not worth it. And even if you have the money, I am pretty sure, the surgery might not restore you to your former performance.

Slow and steady always wins the race. Take life slowly.

Since you have read and understood, this post. You can now move on to the next part which is the 12 weeks weight loss program.