If you want to implement a new meal plan to make significant strides toward your ideal physique, Arnold Schwarzenegger‘s got you covered. In his latest Arnold’s Pump Club Newsletter on September 3, 2024, Schwarzenegger broke down a ‘3-day diet’ using an intermittent fasting protocol that can reduce body weight by up to four percent in three months.
As a seven-time Mr. Olympia champion, Schwarzenegger’s grasp of nutrition and kitchen principles stands as tall as his accomplishments in bodybuilding. Although his days of being the world’s best-built man are behind him, his commitment to furthering his health and helping fans has kept him busy in retirement.
Finding a diet that suits your goals and taste buds can be challenging. Schwarzenegger has come up with a thousand different ways to sculpt a next-level physique, but his latest diet might take the cake. Using intermittent fasting, popularly known as time-restricted eating, just three days a week could be the key to unlocking significant weight loss, says Schwarzenegger.
Reduce Body Weight By ‘Up to 4%’ and Improve Blood Sugar With Arnold Schwarzenegger’s ‘3-Day Diet’ for 3 Months
Before outlining the framework of his ‘3-day diet’ recommendation, Schwarzenegger revealed the number one rule to a successful meal plan: “focusing on consistent behaviors rather than obsessing about specific foods.”
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“The 3-Day Diet
Most diets provide a laundry list of rules you’re told you must follow to see results. But decades of research show that one rule matters more than all others:If you want great results, focus on consistent behaviors rather than obsessing about specific foods.”
As he’s previously stated, those who can adhere to diets the longest tend to see the changes they’re after.
“Studies have compared dramatically different diets, similar diets with slight twists, and even low-carb vs. low-fat — and the results are always the same: the plan you can adhere to best (and longest) is the one that delivers the changes you want.
And now, a new study has shown how consistency—not perfection—can lead to incredible body changes while still allowing flexibility.”
Using intermittent fasting for just three days a week, Schwarzenegger contends that you can reap significant benefits if you follow this program for three months consistently.
“In the latest research, scientists found that intermittent fasting for just three days each week had significant benefits.
To be clear, this study did not compare intermittent fasting to other dieting styles. Instead, it was about seeing if small changes done repeatedly lead to results.
Participants were assigned to limit their eating to 6- or 8-hour windows during the day and fast for the other 14 to 16 hours, including the fasting that occurs during sleep. However, they only had to fast three times per week. On the other four days, they could eat whenever they wanted.”
According to ‘The Austrian Oak,’ participants adhering to a three-month partial intermittent fasting protocol lost up to four percent of their body weight in addition to significant improvements in their blood sugar and blood lipid levels.
“After three months of following this partial, intermittent fasting protocol, participants lost up to four percent of their body weight and significantly improved their blood sugar and blood lipid levels.”
Practicing this diet for just three days a week netted benefits for users without having to overhaul their entire eating regimen. Above all else, Schwarzenegger says maintaining these behaviors over time is what produces results.
“They didn’t need to follow their dietary plan 24/7 to see benefits. Sure, some people may do well by taking an all-or-nothing mentality because it helps them be consistent. But that might not be sustainable for everyone. It’s more effective for most people to focus on lifestyle changes you can stick with.
So whether you want to fast, cut down on carbs or fats, or follow other dietary plans, it’s how well you can maintain the behaviors that matter most.”
Health expert Dr. Rhonda Patrick has also gotten behind the effectiveness of intermittent fasting, though cautions that it’s not mandatory to simply skip meals for weight loss.
“You don’t have to skip your meal. You can eat your food in an eight hour period and fast for 16 hours without having to skip a meal, most of the time, unless you’re an entertainer and your meals do come later. You can still, everything is just shifted over,” she shares.
Dr. Layne Norton, who holds a PhD in Nutritional Sciences, also supports intermittent fasting as an ideal dieting approach. Ultimately, he believes there’s three strategies for implementing an effective diet.
“The best diet for you as an individual is the one that you can adhere to consistently. And to lose weight, I like what Peter Attia says, he puts types of dietary strategies in three different buckets: you have tracking restriction, tracking calories, macros and restricting that way.” Dr. Norton states.
From his easy-to-follow unbreakable diet to intermittent fasting strategies, Schwarzenegger has a multitude of methods for achieving weight loss. If you’re looking for results, three months might be all it takes; give his latest diet reccomendation a dry.
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
