How I Would Lose Weight Fast If I Had to Escape the City

“He who has a why to live can bear almost any how.”

You already know… most people are trying to lose weight for summer, Instagram, or only to look good in a mirror.

That’s cool for them… but that mindset is weak for us.

I’m gonna be real with you—if most people had to run, climb, or carry gear on their backs, and get out of a collapsing city, their current fitness level would get exposed fast.

What I’m about to tell you isn’t about how to get a flatter stomach or butt.
This is about not getting left behind.

So I’m gonna walk you through exactly how I would do it—fast, efficient, and with a purpose.

1. First Thing I’m Doing: Cutting the Dead Weight (Yeah… Your Diet)

Look, you probably don’t have a “slow metabolism”… you got too much junk coming in.

If I had to move fast and get light quick, I’m not counting calories like a this is Hollyweird—I’m cutting problems out immediately.

• No soda, no juice, no sugary drinks (you’re basically drinking your bodyweight at this point)

• Cut the processed snacks (chips, candy, “just a little treat”… yeah, okay)

• Protein becomes the base (chicken, eggs, fish—I’m keeping it simple)

• I’m adding vegetables for volume so I don’t have to worry about being hungry

• I’m drinking Water and Herbal teas only … yeah, I said it and if it’s that serious Seltzer water.

What you’re gonna wanna do:
If you want to try this, keep your meals simple and consistent. Survival doesn’t care about your taste buds.

Why it matters:
Fat loss isn’t magic. If your body isn’t overloaded with junk, it starts dropping weight fast.

2. I’m Moving Every Day—No Excuses, No “Rest Days” Just a New Norm

You don’t get a rest day when you’re trying to escape something.

So I won’t be taking any rest days either.

But I’m not doing muscle head workouts either—I’m training for movement and A-symmetrical variables.

• I’m walking everywhere I can (this is undefeated… and yeah, most people typically avoid it)

• I’m light jogging when possible

• Taking stairs instead of elevators

• Carrying extra weight like (backpack training—this is survival gold)

What you’re gonna wanna do:
Start moving daily, even if it’s low intensity. You’re building a body that doesn’t gas out.

Why it matters:
Fat burns faster when you’re active all day—not just 1 hour in the gym working on machines or walking on a treadmill.

3. I’m bodyweight Training mainly (Because the Gym Might Not Exist)

Let me say this clearly…

If your fitness depends on machines, you’re not training for survival properly you’re training to function in the system.

I’m keeping it primal:

• Push-ups

• Squats

• Lunges

• Pull-ups (or rows if you’re not there yet)

• Planks

And I’m doing them in circuits so my heart rate stays up.

What you’re gonna wanna do:
Train like your body is the only tool and weapon you have—because one day, it might be.

Why it matters:
You’re burning fat, mastering your body AND building usable strength at the same time.

4. I’m Training My Cardio Like My Life Depends On It (Because It Might)

This is where most people fail.

They look strong… but they can’t run for more than 30 seconds without sounding like a broken engine.

That’s dangerous.

So I’m doing:

• Sprint intervals (short bursts, high intensity)

• Distance walking/jogging

• Hill or stair climbs

What you’re gonna wanna do:
Mix slow endurance with short explosive bursts.

Why it matters:
You need both—long distance stamina and short bursts explosion to escape danger.

5. I’m Eating Like Food Isn’t Guaranteed (Because It Might Not Be)

Some people eat like they’re at an all-you-can-eat buffet 24/7.

That’s not survival—that’s dependence.

I’d start practicing:

• Eating 2–3 solid meals instead of constant snacking

• Getting comfortable being a little hungry

• Prioritizing protein and fats for longer energy

What you’re gonna wanna do:
Stop panicking every time you feel hunger. That’s not an emergency.

Why it matters:
If your body can’t handle gaps between meals, you’re gonna struggle when food isn’t consistent.

6. I’m Fixing My Sleep (Because Exhaustion Gets You Killed)

You can’t perform if you’re tired all the time.

And don’t hit me with:
“I only slept 4 hours but I’m good.”

No, you’re not. You’re slower, weaker, and thinking worse.

• 6–8 hours minimum

• No screens right before bed

• Consistent sleep time

What you’re gonna wanna do:
Treat sleep like training—this is not optional.

Why it matters:
Fat loss, recovery, energy, decision-making… are all tied to sleep.

7. I’m Training My Mind Not to Quit (This Is Where Most People Break)

Let’s be honest…

Most people don’t fail physically.
They quit mentally first.

So I’m building discipline on purpose:

• I’m finishing workouts even when I don’t feel like it

• Taking cold showers (yeah, I said it) they’re not that bad.

• Pushing one more rep when I want to stop

What you’re gonna wanna do:
Get comfortable being uncomfortable.

Why it matters:
In a real situation, your mind will try to shut you down before your body actually needs to stop.

8. I’m Tracking Progress Like I’m Scouting on a Mission (Not Guessing)

You can’t fix what you don’t measure.

So I’m keeping it simple:

• Body weight (weekly, not obsessively daily)

• Endurance (how far I can go without stopping)

• Strength (more reps over time)

What you’re gonna wanna do:
Track improvement, not seek perfection.

Why it matters:
Progress keeps you locked in—and shows you what’s actually working.

Conclusion

This Isn’t About Flat Stomachs and Big Butts It’s … It’s About Survival

Look…

Losing weight is easy when life is comfortable.
But what I just gave you?

That’s how you build a body that can move, think, and survive under pressure.

Because at the end of the day:

• The lighter body moves faster

• The stronger body lasts longer

• The disciplined mind doesn’t quit

And when things go bad…

Those three things decide who makes it out—and who doesn’t.

Before I Get Out of Here, Know This

You don’t rise to the occasion…

You fall to your level of training.

So the real question is:

If you had to leave everything behind and move today… would your body be ready?

Call to Action

If you want to keep sharpening your skills and mastering your mind:

Download this episode on Spotify so you can listen while training or commuting.

Join the Urban Warrior Survival Discord and connect with other people who are building real-world survival skills.

And sign up for the Urban Warrior Survival newsletter to get the Urban Survival Checklist, a practical guide designed to help you start thinking like a survivor in a modern city environment.

Because surviving the future isn’t just about gear.

It’s about mindset, preparation, and thinking differently than everyone else.

Freedom Isn’t Given… It’s Built

Look, at the end of the day nobody is coming to save you.

Not the government.
Not the banks.
Not your job.
And definitely not the system that benefits from you staying dependent on it.

Real freedom comes from building your own skills, your own income, and your own tribe.

That’s what this whole Urban Warrior Survival movement is about.

Not fear.
Not panic.

Preparation.

Because the more self-reliant you become, the less power broken systems have over your life.

And that’s exactly what we’re building here — a tribe of people who refuse to live like domesticated house pets waiting for permission to survive.

So if this article helped you think a little differently, here’s what you should do next.

First, subscribe to the FREE Urban Warrior Survival E-Magazine on the website. Every month I send out survival strategies, preparedness guides, and self-reliance tools that I don’t always post publicly.

If you want to go deeper and support the mission, join the Patreon where I share exclusive content, behind-the-scenes strategy, and extra survival resources.

If you’re serious about building community, join the Discord and connect with other Urban Warriors who are learning to become more self-reliant together.

And if you want to hang out live, talk survival scenarios, preparedness strategy, and sometimes even break down things like zombie outbreaks, alien invasions, and real-world disaster situations — come catch the livestreams on Twitch.

Because survival isn’t meant to be done alone.

We’re building a tribe here.

And if you’re ready to stop depending on a failing system and start becoming the kind of person who can handle whatever the future throws at you…

Welcome to the pack.

— Broderick
Urban Warrior Survival 🐺