STOP Trying to Go From 30% Body Fat To 10% Body Fat! - DO THESE 3 Things Instead | Mind Pump 2532

stop trying to go from 30% body fat to 10% body fat you're doing it wrong instead try this and if you do what we say you will be successful wait a second I thought I did a video on that what how to go from 30 are you undermining me yeah so so for people don't realize so we're talking about uh body fat for men percentage for men for women you could add uh probably you know 15 5 to 10% to this but 30% body fat for a man is you're obese you're you're you're pretty pretty overweight 10% you probably have a visible six-pack so going from obese to lean uh if one of the biggest mistakes that people who attempt this make is they go right out the gates trying to get leaner burning calories right out the gates my goal is to get leaner so and it makes sense I get this it makes sense that if your goal is to lose fat you're at 30% body fat then that's where I should start right I should start with losing the fat and that's actually not the case in fact if you try right off the gates to lose body fat without setting up a strong foundation in uh in both mentality psychology but also in just physiology then you're going to fail like you're going to hit a wall real quick well yeah let me tell you why what you're about to go over is the so important that you have to do it this way because if you don't you will fail and you even if you see good results for the first 30 days the pursuit of 10% body fat coming from somewhere like 30% body fat is such a long journey that you will inevitably hit plateaus and if you go about it the way the general pop tells you or even the the fitness space of the you know calories in versus calories out model so cut my calories and and just burn more uh that way will eventually lead to a wall in a plateau that'll be difficult to recover from if you don't do it the right way yes now to be clear calories in versus calories out is a law of physics so we're not saying that that's not true but what we're saying is the approach is all wrong so what a lot of people do at 30% body fat when they try to accomplish this is they say okay I'm going to really cut my calories So Cal my calories in need to be less than my calories out so I'm going to cut my calories I'm going move a lot to try to burn more calories but here's what happens is your body learns how to balance that back out and the way it does it is by ramping up your hunger so it tries to get you to eat more but let's say you don't let's just say I'm really disciplin I'm going to just White Knuckle these Cravings I'm just going to keep eating low calorie your body will take your metabolic rate and figure out a way and it does this very effectively to slow it down to meet the intake so what ends up happening is you go from 30% to 25% 27% 22% you hit this crazy plateau and then you're left with the following conundrum I need to eat less calories I'm already eating so little I got to cut them even more and so then maybe you cut them even more you lose another 3% then you plateau even harder and you're really in a really really bad place where you're eating very little you're moving a lot and you're stuck and this is one of the reasons why people just fail they back out of it because I don't blame them can you can you eat even less can you move even more does that even work for you in a in a long-term sustainable model no for most people it doesn't and this is uh especially true for somebody who has attempted uh fat loss multiple times in their life already I don't know if we have the science or the words to explain this phenomenon but I've experienced when this with clients that have dieted many many times before before they got to me and we do this if we go straight to the cutting calories they're they they hit that Plateau even faster it's almost like they their body has already been calor icted and pushed in the gym or running or whatever form of you know training they choose before so many times that it it's almost like it remembers it so much faster like the guy or girl who's never weight trained never dieted that goes this approach seems to get away with it for a little bit longer the person that has repeatedly yo-yo dieted they their body seems to adapt and figure this out right away and so even quicker if they hit almost seems like a built-in survival mechanism right right like you you need to adapt because this is this might be something that occurs multiple times so I need to conserve the energy by all means necessary which is your buy is doing that effectively I experienced the same thing with my clients all right so what do you do instead all right I want to go from 30% 10% what should I do first get stronger get stronger with strength training now why as you get stronger you are tipping the scale to your advantage when it comes to calorie burn because you are building muscle improving insulin Sensi it improving your hormone profile through increased Androgen receptor density that's what happens as you start to build muscle essentially what you're doing is you're teaching your body both directly and indirectly through the getting stronger process to burn more calories on its own so think of it this way you want to build a house and you want to see the house really bad and you look when you look at a house you don't see the foundation nobody sees a foundation when look at house they see the the walls they see the paint they see the roof nobody sees a foundation well you try building a house without a foundation and see how far you get you don't get very far the strength is the foundation that allows you to build the house of fat loss without that Foundation those walls are FL flimsy and they'll come crumbling down so what you should do first before you ever worry about losing weight or even trying to cut your calories necessarily is I'm going to go strength train and I'm going to try and get stronger and I'm going to try and get stronger at some basic exercises squatting and deadlifting and pushing and pressing and pulling let me get stronger and I know when I'm getting stronger I'm building that Foundation which is going to serve me well later on otherwise I'm running head first into an impossible to overcome plateau and I'll fail yeah I like I like thinking of it like you're building an engine right and adding horsepower to if the goal uh is to get from 10 or from 30 down to 10% it's like winning a race and you're a race car driver and you're you're you know you could go right into yeah you could go right into practicing the drag race and incrementally you may get a little bit better at that that drag race but you'd be far better off building the horsepower in that car because that's going to make a bigger difference before you start the race before you even practice the race even right it's like go build the horsepower in that you're going to have a far greater advantage of winning the race than just simply taking that horsepower whatever it is in that car and just saying oh I'm going to try and race with the best of the best it's like go build that horsepower that's what you do when you build muscle you build muscle you speed up your body's metabolism it makes your pursuit of reducing body fat significantly easier and not just easier getting to the goal but then maintaining it which is where almost everybody fails 100% element is the best electrolyte powder you'll find anywhere tastes good no artificial sweeteners no sugar click right here get a hookup at the very least you're going to make your body resilient to the downward metabolic adaptation that occurs when you cut your calories when you cut your calories your body tries to slow down to compensate by the way one of the ways it does this is it pairs muscle down so this is why study after study after study after study shows that cutting calories to lose weight results in weight loss but a significant portion of that weight comes from muscle what's happening why is it that when people cut their calories and every study that's ever done on the subject why is it that 40% in in many of them 30% 50 % sometimes uh in some of the studies why is it that that large of a percentage of the weight that is lost is coming from muscle is the body using the muscle for energy is it burning the muscle no it's not it's pairing it down because it's trying to meet the new caloric intake it's trying to slow its own metabolic rate down to adapt to what you're consuming strength training directly combats this if I give my body a reason to have muscle then it's going to have that muscle if I give my body a reason to build muscle and I eat adequately that's the other part of this I eat adequately to fuel that muscle growth I'm going to start building muscle and I'm going to set my metabolic rate up in a in an advantageous way so that I can get that fat off and not hit those crazy plateaus that are impossible again they're impossible to overcome the next thing that you would do is you would focus on getting healthier I'm going to tell you something right now a healthy body has a much easier time getting lean than an unhealthy body period now a lot of people are thinking isn't losing weight getting healthier uh yes it is but there's an unhealthy way to approach this that makes it very difficult and here's the other part of this if you look at your health and you start to measure your health uh in terms of the your progress what you start to notice are things that you typically won't notice when you're just focused on the scale what you notice is Vitality energy libido sleep skin digestion Mobility ex you know performance like you know stamina strength when you start to pay attention to those things you notice them and as your health improves your fat loss efforts become easier and easier now if I starve myself and beat myself up and overtrain in in pursuit of weight loss I start to sacrifice my health in pursuit of weight loss and at some point what my body does is it becomes overcome with the stress that I'm placing upon it is it actually holds on to body fat it wants to hold on to body fat body fat is an insurance mechanism against stress uh in for most human history that was uh starvation so your body will make it very difficult now you talk to any talk to any hormone expert or functional medicine practitioner how hard is it for somebody to get lean when their hormones are out of Rack or how hard is it for somebody to get lean when their sleep is really bad or the their health is poor and they'll tell you it is I mean there's there's one study I've brought up many times on the show where they took two groups of people put them in a calorie deficit one group they sleep deprived the other group they gave them good sleep the sleep deprived group lost twice as much muscle they s that's the same weight on the scale but the sleep deprived group lost a lot of muscle more so than the other group did twice as much so getting healthier moves you in the right direction and how do you measure that again Vitality I like that I like to they use that word because it encompasses you know quite a bit well isn't like when you lose weight it um and it gets unhealth is when you really stop paying attention to those signals that your body's providing you uh you get so put your horse blinders on and you're trying to White Knuckle your way to get to a destination uh instead of listening to a lot of these different um things that you mentioned in terms or even just paying attention to your skin and you know the quality of your sleep and um you know your digestion and all of these things all these different systems of the body if something's off you know this slows the progress down you know if you want to look at it just from overall perspective the whole body if all systems are working correctly is so much more effective and efficient which shortens the time substantially well if you're 30% body fat and you set off to go and reduce that body fat percentage and you you you're thinking that is a healthy choice but you have to understand that the mode at which you decide to do that at Cardio weight training are all stresses to the body they're good because they have they have a positive effect from that but it still counts as a a stress and if you are if your hormones are imbalanced your sleep is disrupted you aren't getting enough protein you're you're low on vitamin D you're low on magnes you're not getting you have all these other things that you're you're not giving the body all that causes stress on the body and then your stress bucket fills up so much faster and then when you get to a point where that stress over over spills you're just not going to see the results that you want to see so even though the pursuit of reducing body fat you think is a healthy Pursuit you can do it in an unhealthy way which is why I think this advice is so important that first pursue health and getting strong as your your main focus even though the goal is I want to go down to 10% body fat from 30% you can't allow that to be your main focus because if you do many times you'll go in the wrong direction versus I'm going to first focus on being healthy and getting strong which may not result in the body fat percentage changing much at first but if I focus on that first that stuff will fall but if you try and force your way Justin Point White Knuckle your way there the inevitable will happen where your body will revolt and eventually whether that's 1 three 5 10% down the road it'll eventually revolt and say enough is enough I'm not going to respond which I think is what happens to most people in this pursuit of reducing your body fat percentage that much is even if they were seeing good results initially eventually that stress Bucket over spills they're not healthy and their body reminds them that by not showing them the results that's right and here's the other thing getting healthier if you consistently pursue that and continue to accomplish that Pursuit you'll get leaner you will get leaner that's the side effect of good health if you if you were to close your eyes and picture a genuinely healthy person healthy both physically mentally uh you know all of the categories of health and they're really healthy how do they look they look pretty lean they've got good Mobility they've got good strength they've got decent stamina can you lose weight and be less healthy can you lose weight and become uh unhealthy absolutely I mean the the extreme examples are getting ill right you get sick you lose tons of weight you know uh that's not healthy right so my point with this is getting healthier will lead you to your goal and set you up for sustainability not focusing on health uh doesn't guarantee you uh weight loss in fact if you don't focus on health and just focus on the scale often times you go in the wrong direction and I've used this example many many times this is a well studied phenomena this is just how humans are hey sorry to interrupt look I have a free guide that teaches you how to lose fat in three steps just three steps that will burn the most amount of body fat help keep it off this guide is totally free we're giving it to everybody right now if you want it click on the link at the top of the description below all right back to the show we only see what we pay attention to even when things are right in front of our face there's a very famous study you can pull it up on YouTube I'm going to give the answer so it's not going to work on you now but it's it's it's a it's a classic uh video that theyve shown in psychology classes in high schools forever but you got a bunch of people in in the video passing a basketball back and forth and the idea is to count yeah you're supposed to count how many times the basketball is being passed back and forth that's so that's what the professor says how many times is it passed back and forth so you count one two three and I it's like 15 times at the end of the video he says did you see the gorilla walk through the video you're like no they rewind the video and there's literally a man in a gorilla suit who walks through the group of people passing the basketball about 80% of people don't see the gorilla because they're only counting the basketball even though he literally walks right through and in front of your vision so the point with this is when you're not paying attention to your health improvements and only looking at the scale you won't even notice them in fact you won't even notice you're getting less healthy I've seen this with clients many times where they come in and they're doing things the wrong way and they're excited because the scale is going down but all the other metrics show us that their health is going in the wrong direction or we start off the right way improve their health they don't necessarily see the scale going down and they're like I'm not improving and then I start pointing things out to them they go oh my God you're right I do feel much better and it does give you a much more complete picture which takes us to the third point you have to do this you have to change your relationship to food if your relationship to food stays the same this is going to be a relationship you're going to go back to you're this is a temporary thing you change your diet to lose weight and you didn't change a relationship to diet you'll go back to your old relationship okay it's just like any other relationship you go back to your abusive boyfriend if you don't fix the reasons why you went to that person in the first place this is the same thing with food so what does that look like well most people's relationship to food in modern society especially people who struggle with obesity what they relate to food or the relationship they have to food really centers around palatability how enjoyable is it to eat this particular food and convenience those are the two things but palatability being number one convenience being number two and you know this right you're with your friends and you're you're looking for a place for lunch and everybody says well what do you want for lunch and everybody's like oo I feel like Chinese or I feel like Mexican the decision is make is made primarily based off of the palatability and theil which by the way which is a real thing to pay attention to it's a real value that food provides but it's only one of many values that food provides but we don't see those values because our relationship is focused just on palatability so the relationship needs to change how do you do that you start paying attention to how food affects you in other ways energy digestion skill uh you know um uh stool I mean skill in the gym performance in the gym sleep start paying attention to all of these other factors of that food can start that can actually influence and do does influence and what ends up happening you start develop a more complete picture of food and what you'll find is you'll start craving foods that are better for you because now you're noticing all these other things and you'll stop craving or crave less those foods that taste so good but now you notice man when I eat that I get heartburn and when I eat that I get bad sleep and when I eat that my energy crashes and now I notice that and I kind of don't want that as much as I used to I love this piece of advice because I've never met a person who was 30% body fat or higher that wasn't disconnected from all these signs yes uh and by the including myself right uh long period of my my life I went through uh thinking that you know gas and your stool being on or off was just a part of life and that it just randomly came and went I I was completely and this is even as a trainer you would think that I would have some intimate knowledge to uh why that was and it just had not dawned on me because I think I just experienced it my entire life that the all these different food choices uh were affecting me that way and it does take uh work just like any relationship does takes work toward WS that it's not like an overnight switch like someone tells you oh by the way food affects your stool your skin your energy your mood all those things and you go like okay cool solved it's like no you you actually have to work on it you have to choose to make good or bad decisions and become aware of what does the next 24 hours feel like with all these things how did it affect my stool how did it affect my mood how did it affect my energy how did it affect my skin my hair all my my performance in the gym did I have any crashes like and we just tend to ignore that we go right after what you said s which is oh that was so good and maybe the the furthest you think out is like oh yeah boy I was stuffed or bloated afterwards and like that's kind of like oh yeah I know Pizza makes me feel all stuffed and Bloated but then you just like shut it down after that oh yeah well what did it feel like the next you know what was your next two stools like how was your s how was your sleep that night how did you perform at work that day like we don't even go that far it's like that's a far as we connected and the better you get at making these connections to these foods that don't serve you and you make that connection to how it doesn't serve you in all these other ways EAS to break it's easier to pass on it and it and it's and it's also easier too when the times call for it when it makes sense to enjoy the birthday cake with your son or daughter because it's their birthday and it's like you know I'm going to pay for this a little bit I think I'll just have a small size cuz I want to enjoy the moment with my you just tend to make decisions like that and there's and there's something to be said too about the psychology around you consciously making that decision on why you don't want to have it because you know how it affects you versus you saying like oh I'm on a diet I can't have it if you approach your relationship with food like that that I'm on a diet right now so I can't have these things I guarantee you'll go back I guarantee you will end up going back and putting the the weight back on if you don't wrap your brain around how you have to change that now the question is how do I make myself more aware do I just think about it more it's actually you you need to create some structure around awareness because you're so used to we're all used to these kind of uh automatic processes when it comes to food so here's what you do it's very simple before you eat something or you you order something you go out to eat something how do I feel now what is what am I going to get out of this food what do I think I'm going to feel and then after you eat uh how was it how do I feel now that's it it's it's just enough prompts and it could be a word or two doesn't have to be a sentence but just some prompts to bring you back to awareness how do I feel now stressed out what am I getting get out as food stress relief right suddenly if this happens enough time like man I eat a lot of food to get some stress I just need a break lot of some sometimes I used to get clients with that you know what I noticed S A lot of these foods that I eat I I the reason why I want them is it gives me a break well what does that mean to you I think it's just I'm enjoying myself for a second cuz I'm stressed out they weren't even aware that that was happening and you don't need to do anything by the way you don't need to make any changes necessarily around this you just need to start to bring awareness to it the changes start to happen as the awareness grows and then you'll find yourself by the way wanting foods that don't serve you less and wanting foods that serve you more as a natural consequence especially when you start to compare and contrast these things for example the I'll keep using the a pizza analogy because I feel like pizza hits so everybody so many s like same way right take them a pizza very few people I know can eat a big old freaking Round Table Pizza and like feel fine right right so I think it's a good a good analogy we'll use but then also comparing it to these these other foods and how cuz I think that's the other thing too is like even I think we're so disconnected that even when we eat the healthy foods we don't realize how good we actually feel and it's like wow I didn't even realiz and to me being able to see that contrast makes it even easier because maybe maybe you don't have any crazy intolerances or maybe you don't have any gut issues and you're lucky right and you have things like that and it doesn't make you feel great but you don't feel horrible to where it's obvious but then you also don't even pay attention to when you eat these healthy foods how good it actually makes you feel and the better you can get connected to both those and you can compare the two of them the easier it is to make that decision because it's like it's a very clear huge difference between the two of them look here's what happens when you're when your understanding or awareness around food is narrow and its palatability that's all you're judging your food off of whether you're conscious of it or not that's it so if I have a healthy meal and I have pizza and I'm all I'm basically judging it off of is palatability pizza wins every single time and and that's true palatability when it comes to foods that are palatable that's a real value I'm not saying it's not a value but it's it's definitely something to put in the in the in the value you know Circle that you're paying attention to palatability is definitely there but if I don't add anything else up to it I don't I don't know of anything else or I don't I'm not aware of anything else palatable food is so much better like oh bowl of well-cooked spinach versus birthday cake in palatability well it's going to be birthday cake celebratory food items versus everyday items that nourish me that's like how I decide yeah but but now now let me put it this way what if I was what if my awareness around food was around improved digestion right and I have birthday cake and well-cooked spinach which one wins well-cooked spinach kicks the crap at a now now so now let's just by the way there's far more values in that there's energy performance sleep you know all that stuff but let's just say it was digestion and palatability and I walk up to it and the context I'm I'm experiencing right now is bad digestion which one wins spinach now I'm walking up to it digestion is perfectly fine and it's my kids's birthday and I'm going to hang out with some friends I haven't seen in a while which one wins probably palatability and so this is how you make this is how you develop a complete relationship with food that will serve you and what will end up happening is you will eat healthier as a natural consequence if you don't change your relationship to food though you're going to go back to that abusive boyfriend every single time and you won't understand why well another thing I think that's important to this conversation because I think this is something I've had to do with a lot of these clients that I'm working on this relationship is how often we distract ourselves to while we're eating right so it's almost like the the you're making awareness go away the girlfriend that's in denial that she even gets that she even gets beat or gets in these fights when it's like oh my God it's like so obvious to everybody else but not even that own person because they completely ignore it it's no different than the person who's eating this way in front of the television or in front of their phone all the time that they're not even paying attention to their their stomach gurgling and how they feel because they're ignoring it so being being distracted why you eat is is a like sometimes the first step to getting people becoming aware they have studies on that it's very clear by the way you take the same food eat it while distracted versus not distracted you will eat 10% 10 to 15% more calories easy just because you're just you're disconnected even from your satiety signals so even if it doesn't bother you your ability to recognize the fact that you're satisfied is reduced because you're distracted so awareness is how you develop a relationship with food and again that relationship will move in the positive if you start to develop a better relationship got some questions here okay the first one is how many calories should I actually be eating to lose fat without starving myself see this is a good question when you get to the point where you're stronger I'm getting healthier my relationship to food is getting better I think now it's time to actually look at my calories and start cutting my calories how many should I cut or how low should I be you first want to determine what is keeping you at your current weight so step one is to track what you're eating now on a daily basis for about two weeks and don't change anything get that number figure out what your average is and then typically you're just going to cut 3 to 500 calories from there and that would be a calorie deficit that's not starving yourself but is enough to produce some moderate fat loss to me the key to this is where you where you begin the calor cutting place is is the most important where people get in in this predicament of feeling like they're starving themselves and this happens a lot I get somebody who's at 30% body fat who wants to go down to 10% body fat and they're only eating 2,200 calories a day and so we have this long Runway or long goal of reducing 20% body fat and and I'm only working with 2200 calories and so I got to they got to drop down to 1,500 or less to show any sort of movement on the scale this is why the original advice is so important that you get healthier you build muscle you get stronger first because we want to be from a place metabolically that I could easily cut you 500 and maybe over the course of that entire time a th000 calories and you're still at a sustainable place so to me you need to look at that first and and so for my Fe clients I never want to go below 1, 15500 calories at the very end of this Runway so then for them think 1,000 calories out they need to be at least say 2 200 calories before I start to really start to cut them if we're going this far percentage wise different story if I'm only trying to move three to 5% but someone who's going to try and move 20% body fat I need to have at least 1,000 calorie buffer to be able to reduce them to where they don't feel like they're starving their body and I have multiple times that I could cut down so generic number for me is always like I want my female clients at around 2500 at least if this is where they're they're they're currently at I want my male clients over 3, 3500 calories if we have that that far to go and the way you get there is by the first initial advice which is slowly get stronger build muscle then you come down that way we have a special in February Maps anabolic and the nobs 6pack formula together these program were actually created to be run together great for building muscle boosting tabis and burning body fat get them both both of them for $59.99 you can check them out at maps february. all right back to the show how do I figure out how much protein carbs and fat I should be eating you start with protein then you look at fat and then carbs uh are not essential so we could play with those quite a bit but protein one gram per pound of Target body weight is a good place to start so if you want to weigh 130 lb eat 100 13 grams of protein a day if you want to weigh 180 PBS 180 grams of protein a day fat I almost never allowed my clients to go below 50 grams typically closer to 60 gram so that would be a starting place and then carbs and fats from there can be traded so I could go higher in fat lower in carb or higher in carb lower in fat and that is what I would use to make up the the difference for the calories that we're trying to hit so I I love that advice because there's there's such an individual variance to how each people each client is going to respond how they're going to like the diet U which is all by the way very important right to adherence is that you enjoy eating this way if it's you're miserable eating this way then I we have to figure something out and so my favorite way to do it is the protein is the easiest is to figure out whatever our goal weight is that we want to weigh that's how many grams of protein you're going to eat so if you want to weigh 130 pounds to 130 grams of protein that's simple and then I actually love to actually play with the fat and carbs and say okay then we we let's go right down the middle to Stardust cuz I like to just make it easy like 50% of your calories is coming from carbs and and fat so we just divide it right down the middle half from carbs half from fat let's see how you feel now let's have some days where most of those calories come from fat and then let's have some days where most of those calories come from carbs and I'm and I'm I'm working with a client to find out how did your energy feel how did your appetite feel how did you sleep how did you like that like how dides does that feel natural choosing food so that's what's that's actually what's enjoyable about building a like a diet or a routine like this is the protein is the most important thing to really stay consistent with and then we could really manipulate the fats and carbs and the only thing we ever got to really worry about with the fats and carbs is the fat going too low is a fat being below essential because it is an essential macronutrient so we need it but for the most part I'll allow my clients on a daily basis to kind of manipulate the two of them and see where they where they like best do I need to completely cut out carbs to get lean or is there a smarter way no no no you could you can eat it's all about the calories protein's important essential fats are important uh but no you could go as low as zero carbs to get leaner um or you could go quite high with your carbs again so long as your your protein and your fat uh intake is is adequate uh you're perfectly fine some people do well on one versus the other uh low carb or zero carb some people find that more effective the problem is that you're cutting out entire category of food and it does make it harder to navigate the world when you're eating almost no carbohydrates there's just a lot of foods out there that contain some people have a hard time with the energy too as well so especially in your workouts so there's pros and cons to each of these when I'm helping clients I just get done saying how I like to split and then here's what you get for feedback typically somebody who uh likes to eat higher carb they enjoy the energy spikes from it they they feel much better in their workouts the drawback of it they also tend to struggle more with the cravings and the appetite carbs tend to do that more when you have a higher a higher fat and and protein in a lower carb diet it tends to satiate you and depress that now the drawback of the low carbs is they feel some clients feel I don't have a lot of energy or I'm flat in my workouts and so this is where this I like to have the clients play with both to see what they do better with some people can be and I think s's an example of this can be completely low carb go into the workout out in the first thing in the morning on like no carbs whatsoever and have a great workout still I just can't I just feel horrible it's I can't even get motivated to lift unless I have at least 70 to 90 grams of caro carbohydrates inside of me and that becomes way important now I also know that if I go too high carbohydrates it's it really makes it difficult uh to to curb the cravings and so this is where the you play with this and you decide what is more difficult for you are you the person who it's more difficult to get up and do the workout because you don't have lots of energy because you don't have a lot of carbs or are you have more of a challenge with refraining from foods that you shouldn't be eating because your Cravings are going wild because you're higher carb that's how I would dictate this with a client would be based off it is different from person that's right person to person what are the best foods to keep me full while I'm trying to lose weight whole natural foods that are high in protein high protein natural foods and the data is very clear on this and again I'll speak from experience with clients are very uh satiety producing so if you're in a low calorie lower calorie diet you want high protein dishes and eat the protein first and what they find in studies when people eat the protein first they're they're going to eat less overall it also controls blood sugar controls blood second would be fiber you know so if you if you want like the complete picture here it's high protein and high fiber whole Natural Foods both of those are very effective in other words eat your meat and then veggies always I've never had a client struggle with with fat loss and or not gaining weight weight who could just follow this simple rule of eating a high protein diet in Whole Foods eating the protein first and then your veggies first and literally not telling them they can't have the carbs or not telling them they can't have the dessert until you're satisfied like literally just sell it like eat those first and make that a habit and good luck putting weight on that it is difficult you it's and to me this is always like the great like eye opener for and people who don't realize how much these foods have been engineered to hijack your body's natural signals like it is crazy how we were designed to just kind of naturally eat what we're supposed to and maintain a healthy body weight and what science has evolved us to make these foods that are so mindblowing that you just all those signals are going wild and you if you just follow those rules you're like damn I don't even want to eat anymore yeah well not only that it's just consumerism in general we've been so condition to you know do the opposite in terms of order of carbs are first because you're going in and it's to the benefit of the restaurant or whoever is making the uh the actual product for you to eat and consume more of it so that's what they've conditioned us to you know we're prone to just do that first how do I deal with Cravings I keep wanting snacks even though I'm trying to stay on track two parts here one food relationship helps with Cravings cuz sometimes Cravings are many times they're related more to your mood uh and the context of what's going on things like stress anxiety depression um boredom can lead to Cravings again the data on this is pretty clear but training clients this is very very true uh second is you're going to have some Hunger if you're in a calorie deficit so get comfortable with being a little hungry you're supposed to hunger is not a bad signal it's a real signal trying to never be hungry again it is weird it's like trying to never be sad the rest of your life it's impossible um and then lastly you know if your calorie deficit is too big your hunger signal is going to be too strong so if you're burn if you're maintaining your body at 200 calories a day and I go down to 1,200 calories a day uh that's such a big deficit that the the hunger signals especially in the first month are going to be so strong be very difficult uh to overcome so those are the places I would look uh first you know food relationship why I'm actually craving these things am I getting enough calories am I getting enough protein and is this just normal hunger from being in a in a deficit yeah those and then also too I mean being hydrated really helps with that signal and that's just something I found myself and clients is if I continuously you know have the ability to drink water and maintain that my uh craving signal is a lot lower this is an example of what I was just saying how I play with the the fat and the carbs if I have somebody who really struggles with craving and this is the feedback that I'm getting this is an area where I typically recommend a lower carb diet I find that people that really feel like they're white knuckling it in a diet because they have all these crazy Cravings they're going through many times it's temporary it's because it's just like an alcoholic who's been addicted uh to it in the first few weeks or months is really tough for them it gets easier over time when they restrict from these foods and so lowering their carbohydrate and take tens uh to help them the other thing is helping them reframe it to Sal's point which is just hey this is where I also teach them that listen hunger Is Not a Bad Thing REM remind yourself that when you have that feeling it's like your body switching over Energy Systems it's no longer using the calories and carbohydrates it's now shifting over to using fat as its fuel so you're sitting there while you're hungry on the couch and you're getting leaner and so reframe the way you look at it Andor if it's something you continue to struggle with and you just feel like you're white knuckling that's where I manipulate the carbohydrates in the diet and I find these people do better on a low carb diet does intermittent fasting really work or is it just another fad it works no better and maybe even slightly worse than a traditional you know same calorie same protein fat and Cal diet yeah type of diet uh now some people psychologically enjoy fasting intermittent fasting because it puts everything in such a structure yeah that it helps them in my experience it leads it's more likely to lead a dysfunctional relationship with food I think fasting for Spiritual regions is beautiful it's wonderful that's why fasting exists in the first place from a diet perspective really all it is is a very it was a very black and white way to C cut cut calories oh you can only eat four hours a day and so people end up eating less as a result of it and that's why it became so popular but um really no additional benefits otherwise Simplicity and inherence I think that's the biggest I think it's an abuse tool in our space it's terrible for 90% of the people that use it just flat out it's the wrong way cuz most people are using it to get in shape they they find the rules and confining to the window helps them restrict calories the problem with that strategy for that is that is not most all I clients I ever trained that needed to lose weight I actually we we lacked nutrients we lacked things like fiber healthy proteins healthy fats like they didn't eat enough of the right foods and they ate too much of the wrong foods and so restricting that window didn't make it any easier to go after the things their body needs and if I know it's so important for them to build muscle and build a metabolism constricting them to a smaller window didn't make my job any easier to get there and so I hate it as a tool for fat loss I think for spir Spiritual practices I think for my um my bodybuilders and physique comp competitors and bikini competitors that were addicted to eating six meals a day I loved using it as a tool to break them break them free of those chains that they had to eat every two hours and so so I use it as a tool to interrupt things like that or for Spiritual practices I think it's incredible but it's become an abused tool that people use for fat loss I think for that it's horrible is it okay to have a cheap meal every week or will that totally mess up my progress I hate this yeah so it's okay so physiologically one meal a day is a cheap meal is it going to mess up my progress no but here's what you are doing you are moving towards a dysfunctional relationship with food you're looking at food like relationship ship cheat or yeah right and wrong and I'm the wrong I'm off I'm going off the rails this totally encourages restrict binge type Behavior there is no cheat meal there is no this it's it's balance so what does that look like well I have dinner out with my wife once a week so that's the time that I will eat off my plan and eat more for palatability and connection than I am for fat loss and muscle gain that's it when people have a cheap meal boy does this turn into this I've never seen this move someone in a better Direction where they have a more sustainable relaxed healthy relationship to food this does the opposite I just think I just think it's so funny and why there why this is even an argument and a debate because we're talking about food because if we were talking about the relationship with anything else in our life the idea of cheating in every week would be a horrible strategy get one night a week I can have I'm trying to work yeah trying to work on uh monogamy with my spouse and stuff like that if I just had one cheat meal a week would I be okay I mean just if we were talking about cheating or in anything else when it comes to improving your relationship in anything else that would be a horrible strategy yet we justify it when it comes to food it makes no sense yeah I don't understand that either and like why not take the error and attention out of something as opposed to intensifying it that's what you did 100% so this came from the bodybuilding space that's where cheat diets came from because they're so restricted throughout the whole week that they look forward to that one meal when I get to eat my my three double double Burgers from in and or whatever that was actually a very popular thing for one point so no no don't worry about that don't think about it in as a cheap meal cuz again here's what happens I start looking forward to my cheat meal fixated on that my entire week is about that one meal I get on Saturday oh my God I'm going to go crazy with it it's like what kind of relationship are you developing around food when you do that and is that one that's sustainable in a way to where cuz here's what you want to be ideally you want to be fit healthy relatively lean and it's relaxed I'm not counting calories all the time I'm not struggling over here and then I go and cheat over there it's just this you know what this looks like if you extend it this is like the people who diet for a vacation go on vacation and then the vacation becomes all about food yeah you know it's it's a similar don't conflate what we're saying by you can never have a double cheeseburger because it's not that at all it's that the way you're framing it by saying it's a cheat meal or a cheat date is where you're going wrong not having the double double cheeseburger that's not what's wrong that's still fuel that still has protein that still has fat that still like it just counts as calories it's not cheating or not cheating it's like you got to get away from that mindset because that's what's setting you up for the the failure and what's wrong it's not us being high and mighty and be like you should never never cheat on well no it's not cheating some some meals are more for palatability some are for connection some are for celebrating sometimes sometimes you eat over your calorie budget sometimes you eat under your calorie budget it's like that's a better way to frame it because you're only you're you're only making the whole B restrict you know thing worse for the average person and so I've always hated this conversation and argument with people it's like it's not a cheat meal it's not a thing that you should plan to do it's that this points to the fact that I hate my diet so much my daily eating so much I have have one break a week if you hate how you eat so much throughout the week prison cell that all a sudden you can just jump out married the wrong diet how do I stick to my diet when I eat out with friends or family listen you're not you're not struggling with your weight because of the times you eat out with your friends and family unless you eat out with your friends and family every day like if this is an everyday thing well that's a different conversation but when people stress about this it's typically like oh God you know uh you know what I'm going to my my my my nephew's birthday or Sunday night's dinner at my parents house or or you know Friday night I go out to dinner with my wife how do I that that's a time you enjoy yourself and you enjoy something I don't even think that's it okay I eat out every day day every day every day I eat out at least once sometimes two sometimes three times it's what you choose sure you can go out to eat I mean we're in a place now where that's the other coin there's the other side of the coin yes so eating out isn't making anybody fat it's the things that you're choosing to eat when you eat out it's the four pintes of beer the pizza and the chicken nuggets that you decided to eat and you could have ordered the the salmon and rice and vegetable meal and you chose not to when you ate out eating out there rely ever do I find a place I guess guess you're eating out as uh McDonald's and Burger King and places like that but most restaurants have a healthy choice and if you have a lot of friends and you go out all the time I'm not telling you not to do that I'm just saying be my follow the other rules that we said choose something that's a eat a whole steak or chicken and eat that first and then follow with your vegetables you you'll be fine you'll you it'll be fine you do not need to it doesn't need to be this like oh you know only you can enjoy your meals and go to live in tupperware yeah and you don't have to live in Tupperware it's like well make good make good choices when you eat out the restaurant and you'll be all right should I be taking any supplements to help burn fat or build muscle while I'm dieting no but no you shouldn't but there are some that may help uh when you're cutting your calories a multivitamin starts to become more important because as you reduce your food intake so you also reduce your micronutrient intake and so nutrient deficiencies tend to be higher in lower calorie diets than they are in higher calorie diets now this is not always true because a lower calorie you know healthy diet that's nutrient dense has more micronutrients than an unhealthy high calorie diet but nonetheless it's not a bad idea to invest in a in a multivitamin and then next is is creatine creatine is a just general longevity health supplement that also helps build muscle which brings us to the first point which was get stronger so when you're getting stronger creatine helps you get stronger and it helps you in the pursuit of speeding up your metabolism but do you have do you need those supplements oh no not unless you have a nutrient deficiency for the multivitamin otherwise you're totally fine no I've there's never been a time and this has been our stance on supplements forever I mean we there's lots of supplements we take there's lots of supplements we like but I've never had a client who's at 30% body fat needs me take and I take them down to 10% and the reason was because of Any supplement or or they didn't get down to 10% because because they it's never it is never the deciding factor they don't have a supplement deficiency person is it is it could it could it help a little bit is it are they awesome do they help performance there's lots of cool benefits to it uh it's nice to have it is not necessary nor has it ever been necessary for me to get a client in that shape all right I know you like that episode if you did check this one out 30% body fat for men this is way too high this is actually a bit high for women as well so in today's episode we're talk about how you can go from 30 to 10 what is 10% body fat this is when you have a visible six-pack C you go from 30 to 10% yes it's possible but not if you guess along the way so we're going to talk about how you can do that in today's episode now there's a huge range right of like body types some people can run uh a little bit heavier uh and or a little bit higher body