What is up holy warriors and welcome back to another video and welcome back to the time of year that i hate most in the fitness industry, and that is new year when everyone’s, talking about fat loss and all of these quick fixes and Really there’s just so much spam, bs out there uh that just tries to grab people’s, attention who are often cases desperate to make a change and unfortunately, a lot of the information out.
There does not provide the change that these people are after so i wanted to create today a nice bs, free five mistakes or five don’ts that you want to think about when it comes to fat loss, improving body, composition, weight loss and just Working towards your fitness as a long-term goal, because, ultimately, that is what it is – fitness training eating right all of these sort of things.
This is a long term investment. This is something that you have to show up for week in week out pretty much for the rest of your life. It’s, just something that you accept. You’re gonna have to do if you want to be healthy and robust until old age, but don’t.
Let that long-term perspective stop you from starting. Hopefully, today, as i said, i’ve got some tips and they are much more than just being a caloric deficit and do some exercise, because everyone knows this: this is a fundamental of weight loss.
But despite everyone, knowing this, we have, you know record levels of obesity and people struggling and that’s, because the advice is just a bit useless. Yes, actually you’re right. Caloric deficit exercise equals fat loss, but actually the application they’re doing is a little bit more nuanced than just that statement.
So let’s start with point number one. So the first don’t is don’t waste time with cardio the standard go-to. When people are trying to lose some weight. Is that jump on a treadmill they drop on an elliptical or cycle for 30 minutes 50 minutes whatever? It is it’s, a waste of both your time and energy when it comes to effectiveness for fat loss focus just because it burns calories does not mean it is good.
Ultimately, most people end up in this black hole, training this kind of 30 to 60 minute period of doing some steady state cardio, which is not hard enough or short enough to kind of work that higher end and it’s, not long or low Enough to work the lower end, it’s.
Just kind of this black hole in between that doesn’t really do much good. Apart from stress you out one of the most important things that it doesn’t do. Is it doesn’t support lean muscle mass having more muscle mass is one of the easiest ways to stay leaner, long term and consistently without that much more work, and it does this through various reasons, but let’s.
Stick to the caloric model for the moment. Ultimately, it raises your metabolic rate, meaning you need more calories to sustain your human with more muscle mass per day. So what do we want? Well, we don’t want cardio.
We do want resistance training. Now this could be weight, training or my personal preference is body weight training. Specifically, we want to go heavy ish. We want to be kind of that 65 to 85 of our one rep max.
So we can kind of push ourselves here. Go heavy keep the rest period shorter, 10 to 60 seconds or so of rest, sometimes more between rounds. Think of it as sort of that traditional metcon style, metabolic conditioning.
This is by the way, speaking of which, if you want these sort of programs, i have a fat loss program in my app tribe, which is completely free by the way i made it free earlier this year, as well as the at-home program, both of which were Disposed to help out with people who are struggling with weight loss just generally, we have a bit of a health epidemic and also those stuck at home because of the whole virus thing so either of those both programs are completely free.
All of the levels, all the access, all the sort of stuff that you usually get as a member, i’ll link to them in the description down below the reason. Resistance training done with shortened rest periods is beneficial is because this type of training is more towards that glycolytic pathway, as opposed to the aerobic cardio option.
One way this is superior for fat loss is that the high blood lactate levels decrease blood ph, and that sends a signal to increased growth, hormone blood sugar, and it also raises testosterone which again feeds back into our helping support, lean muscle mass, which is going to Be further supported by the fact that we’re doing resistance training which helps to build lean muscle mass if you do get that urge to do some cardio.
Why i’d recommend instead of popping on and doing something steady for 30 to 50 minutes, try doing some sprints. This can be done on a bike or it can just be done out in the field somewhere. Sprints work in a similar way to the resistance training in terms of they’re, going to help improve muscle mass.
They’re, going to help with some insulin sensitivity, but it also helps raise catecholamine hormones such as epinephrine, which helps improve metabolic rate again. Making that requirement calories higher, make it easier to stay leaner and also, if you do sprint training, you get much.
The same benefits as a lot of your traditional medium intensity, continuous training, but it probably takes you about a fifth of the time investment which you know you can spend doing other things that you might want to do.
If you want some examples of sprint training, i would suggest just search up on google. There’ll, be plenty of information out there all right, so let’s. Exit out of the way to be honest exercise is the kind of more straightforward aspect of weight loss.
We kind of just need to do something we don ‘ T need to do too much three or four times a week is plenty when it comes to sprints and resistance training. The rest of it is going to be supported through nutrition and lifestyle.
So let’s. Jump into don’t number. Two, and that is don’t starve yourself. If you are going to do a diet that is 1000 or 1200 calories a day, it’s, probably not going to end particularly well for you when it comes to weight loss.
I’m, not talking about short term, because no, if you don’t eat much food, you’re, going to lose weight. I’m talking about long term because at the end of the day, we’re, going to be on this planet for a while, and it’s, no good losing weight for a month.
If the next 20 years, you’re, just going to go, put it back on all you end up doing with these silly starvation sort of diet is wasting willpower. It takes a lot of willpower to stick to them and be in that hungry state and, ultimately, all we end up doing is losing muscle, mass and reducing our metabolic rate, which goes against the points that were mentioned in the training.
The things that we’re trying to maintain to make being leaner last longer. Instead, i would just opt for a comfortable kind of 300 to 500 calorie daily deficit. This is much more manageable, especially for a longer term process, without having a lot of those excess negative side effects that you get from being very, very deep in a caloric deficit.
In terms of how this looks from person to person it’s going to vary depending on you, your activity levels, your current body, composition and your genetics, but ultimately there’s. A couple of things that i would recommend number one is don’t, be afraid of protein.
Protein is definitely your friend in this instance. Again it supports that lean muscle, mass preservation. It’s, going to help us recover from the training, but also protein is very satiating. Try overeating on steak, for example, is actually pretty hard to do.
If you find that you start craving sweet things and all this sort of upping, your protein intake can actually reduce a lot of these cravings, even when in a cut and help, you feel satiated, despite the fact that you’re on lower calories, something Around the 1.
6 to 1.8 grams per kilo of body weight per day is a good place to start with. A lot of the data suggest that you can be, and i think this works well, especially if you’re, a trained individual. I actually personally prefer a little bit more protein in a cup, but again that’s down to personal preference.
Protein is great, but that’s. Just one aspect. The other aspect i want to mention is to also not be afraid of including fats into your diet. It’s, probably one of the most common things that people remove when they’re trying to lose some weight, and ultimately, fats are a very good thing for you to have adding in good fats is not only good for your health.
In general, they’re. The foundational building blocks to many different things, including hormones like steroid hormones like testosterone, growth, hormone and other things. But adding in some fats will help improve your metabolic flexibility and that is our ability to burn both carbohydrates and burn fat which, ultimately, if you’re metabolic healthy, you will have some metabolic flexibility, but be careful.
You can obviously overdo fats quite easily. I would personally recommend sticking to fats that are incorporated as part of your meat so think about salmon, maybe some fattier cuts of beef or chicken thighs or example.
That way, we’re, not just adding on spoonfuls of butter and avocado, and all these other things on top. The ratios are a little bit more in natural measures, all right, so that’s about much detail as i can put to the nutritional about offending a bunch of people with various different dietary preferences, because ultimately, there’s.
A lot of different ways you can go here: i’m, going to leave them down to you. I’m, not going to get involved. Let’s, move on to don’t number three, and that is don’t ignore hormones. This kind of links into the diet things i talked about good fats, good protein supports hormones as well as good and proper exercise.
At the appropriate times and volume, so ultimately, if you’re adhering to don’ts number one and two you’re, probably going to be okay here, but essentially hormones have a massive impact on your metabolic rate.
Your flexibility, your ability to burn fat and just generally have robust health, but insulin is a good place to start it’s, often known as the storage hormone, especially when we have excess calories that is likely going to be stored through insulin as fat.
So this is often why i will lean towards lower carb options as a form of dieting caloric restriction, simply because it does help take care of this insulin element. It does improve insulin sensitivity, which is important when it comes to getting leaner and also being more metabolically functional, but also it’s.
Easy. It’s, a very easy way to implement in to your diet, because you just take out the carb sources. You know if you want to eat whatever it meal it is, you can usually just eat your normal meal and remove, say the rice or the bread or the pasta or whatever it is that else that’s in that meal, very, very simply, without Overthinking things too much, especially if you’re, looking to lose fat and not have to strictly count calories and all this sort of stuff which i’m.
Not a massive fan of. Obviously, the overall calories is what matters and, and the ratios of how much carbs exactly to include is going to depend on the individual. So i’d. Recommend just trying out go low, go a little bit higher and see how you feel see how your progress is don’t number four is don’t.
Forget your environment. We’re, not living in an isolated instance. We’re affected massively by our outside environment. You know one of those factors being exercised, that’s, going to provide a stimulus and something for our bodies to change and adapt there’s.
Many other things that we can think of in our environment. That will also support that overall, long-term goal of fat loss and improve body composition, one that i’m. A massive fan of is cold thermogenesis, cold exposure just getting cold; something that modern living.
We don’t actually get cold, particularly often, unless we actually seek it out. Getting cold will not only burn through more calories, just because your body has to heat itself up, but it also does improve your fat oxidation and your ability to burn fat as well.
At a cellular level. Now there’s, many benefits to cold exposure too many to put into just this segment of the video. So i’ll link to some links down below to kind of give you some more information about it, but let’s.
Talk about application! That’s. What this video is about, very simply, you can go for a walk outside if it’s cold, where you live and just wear a few less layers than you usually would go for a walk and a t-shirt for half an hour.
You’re gonna get cold, maybe to the point of shivering that is still cold thermogenesis, just as much as hopping in a cold shower or hopping in an ice bath or like myself, going for a swim in a sea or a stream.
All of these things all work basically get cold somewhat often. Lastly, on the environmental factor here i’m. Going to mention briefly is circadian rhythms came rhythm? Is our body’s regulation? To do this day night cycle ultimately, is again a fundamental foundation of just long-term, robust health.
There’s, many many many bad side effects associated with poor circadian rhythm, one of which is a predictor of future weight loss. If you have poor skating rhythm, you’re gonna find it harder to lose weight.
So, ultimately, focusing on that is gonna be another key thing. You know making sure you have consistent bed and wake times trying to maybe get outside and see. The sunrise like i’ve, been doing lately or just spending as much time outside with some natural light as possible, and then, when you are inside, especially at night time, try to reduce the impact of artificial light.
Try not to be staring at your phone right before bed, try to put the lights down low, maybe even look into some blue blocking glasses. All of these things are going to support your circadian rhythm, which will have a knock-on effect to many other functions that are going to support again, that overall goal of weight loss, but also long-term health, and it’s, definitely going to support don’t number five, and that is don’t ignore rest and one of the main things i see when people start to lose weight in january.
They just go to the gym six days a week and they’re there for an hour and a half and that’s great. I’m, really happy. You ‘ Ve got the motivation to do that, but one it’s, not sustainable, which ultimately is going to be the worst thing for us, but also it’s, often not necessary.
A lot of the research done around weight loss and some of the things i’ve included in this video. Most people are only doing three or four times a week of actual training. We still need to have adequate rest.
Our body’s, ability to adapt to whatever stimulus it is that we’re giving to it, and that includes the stimulus to lose body fat and lose weight. This is obviously going to be supported mainly by sleep.
Now. The amount of sleep is going to vary from individual to individual, but usually seven and a half hours of sleep is is a good middle ground for most people. I would round up to eight, so you have some latency when you go to sleep and when you wake up you’re poor asleep, which leads to bad choices.
You’re gonna be hungry. You’re gonna be less motivated to do some exercise when you have to do some exercise. Prioritize sleep is definitely a big one and, to be honest with you, it’s, quite an easy one.
To do. Most people enjoy sleep. Additionally, to improving your circadian rhythm and focusing on those things, you can also try using stuff like magnesium and vitamin d, both of these support melatonin production, which can be useful when it comes to improving your sleep quality.
Again, i’ve, actually got a whole video on sleep, so i’ll link that down below, along with a bunch of other resources and recommendations and everything else from today’s video. Lastly, when it comes to not ignoring rest, let’s.
Just talk briefly about stress stress acutely is beneficial. That’s. Things like exercise that we can get better from, but stress chronically, is not good. Persistent stress leads to cortisol secretion, which leads to elevated blood sugar levels.
The primary function of cortisol chronically this produces inflammation, but it also skews with the hpa axis, the hypothalamic pituitary adrenal axis, which will cause a bunch of knock-down effects later on.
The line. Stress management is a big one, not doing too much exercise feeding your body properly. Fixing this camera and all the previous points will feed into this last point of managing your stress and ultimately setting some summer size for you doing some stretching going for a walk.
Getting plenty of sleep all that sort of stuff is going to help at the end of the day, don’t stress too much about fat loss getting fit or everything at once. As i said at the beginning of this video fitness is a lifelong bazook.
It is an investment that you make every single week, every single day of the rest of your life. It’s, not going to be fixed in a month. It’s, probably not going to be fixed in six months. It’s, probably not even gonna be fixed in a year, but don’t worry.
You have the rest of your life to figure this one out and make changes and make improvements. The most important thing is to start doing and to keep doing, but, as always, i want to pass this one over to you guys.
Do you have any recommendations? If you are already training, if you’re doing something, i think it’s, part of our responsibility to help those who also want to get into a better physical state. You’ve, been there, you’ve done it.
You’re. Doing the work help those around you also do that work. Do you have any recommendations for them? Leave a comment in the comment section down below i’d, love to hear your opinions on this and obviously what i’ve, given you here is not an exhaustive list by any means so feel free to add whatever it is that You want to share if you just enjoyed this video, if you found this video useful hit that thumbs up button and support the channel right next to it.
Is that subscribe button? If you want to join the bodyweight warrior tribe, don’t miss out on any more future videos as we move into 2021. I want to support you with your training goals, but that’s, basically been it for this week.
Guys. I’ll catch. You in the next episode have a strong week and peace. You