1 00:00:00,120 --> 00:00:03,480 And sometimes you have to do hard things to accomplish hard 2 00:00:03,480 --> 00:00:05,240 goals. And that's something that runs 3 00:00:05,240 --> 00:00:07,720 through my head sometimes. Literally last night I was a 4 00:00:07,720 --> 00:00:10,600 little bit hungry. Around like 7:00, I walked past 5 00:00:10,600 --> 00:00:12,400 the pantry. The thought crossed my mind. 6 00:00:12,400 --> 00:00:14,760 That crosses all of our minds. And I thought to myself, you 7 00:00:14,760 --> 00:00:16,560 know what, Jess? You got a hard goal. 8 00:00:16,800 --> 00:00:19,800 No, you're not doing it. And most of the year, maybe I 9 00:00:19,800 --> 00:00:21,560 do. But right now, I've got a very 10 00:00:21,920 --> 00:00:25,360 specific goal to lose body fat. And you got to do hard things to 11 00:00:25,360 --> 00:00:28,240 accomplish our goals. Welcome to STRONGER WEEKLY, 12 00:00:28,240 --> 00:00:30,560 brought to you by Purest Nutrition. 13 00:00:30,560 --> 00:00:33,960 I'm your host, Jesse Carajet. Thank you so much for being here 14 00:00:33,960 --> 00:00:35,480 today, folks. I am. 15 00:00:35,880 --> 00:00:38,080 I'm fired up. It's a Friday when I'm recording 16 00:00:38,080 --> 00:00:41,000 this. Tomorrow, the Saint Patty's Day 17 00:00:41,000 --> 00:00:44,560 parade comes back to Northern Colorado in Fort Collins. 18 00:00:44,760 --> 00:00:47,920 And me and my family and some friends will be there 19 00:00:48,160 --> 00:00:52,960 representing Saint Patty's Day is my absolute favorite day of 20 00:00:52,960 --> 00:00:55,040 the entire year. Saint Patty's Day itself is 21 00:00:55,040 --> 00:00:58,360 coming up on Tuesday, but all the festivities start tomorrow 22 00:00:58,360 --> 00:01:01,040 and I couldn't be more excited. I got my beard going here. 23 00:01:01,040 --> 00:01:04,440 We'll see how long that lasts. Got my green shirt, my Clover 24 00:01:04,440 --> 00:01:06,720 behind me. I am ready to go. 25 00:01:06,720 --> 00:01:09,920 Shout out to all my friends and family back in New Jersey in the 26 00:01:09,920 --> 00:01:12,000 Jersey Shore that are listening to this. 27 00:01:12,000 --> 00:01:14,040 I got to tell you now that I live out here in Colorado. 28 00:01:14,400 --> 00:01:16,960 There ain't nothing like the Saint Patty's Day parade back on 29 00:01:16,960 --> 00:01:19,000 the Jersey Shore. Man, those parades were 30 00:01:19,000 --> 00:01:21,480 happening every Friday and Saturday, week over week 31 00:01:21,480 --> 00:01:24,280 throughout the month. Lots of Irish heritage in New 32 00:01:24,280 --> 00:01:27,680 Jersey because of those migration patterns of our Irish 33 00:01:27,680 --> 00:01:31,120 ancestors coming into North Jersey through Ellis Island and 34 00:01:31,120 --> 00:01:32,600 just going all throughout the region. 35 00:01:32,600 --> 00:01:34,880 So there's some, there's some Irish folks and people that 36 00:01:34,880 --> 00:01:37,640 celebrate Saint Patty's Day out here in Colorado, but there 37 00:01:37,640 --> 00:01:42,840 ain't nothing like a New Jersey Irish heritage Saint Patty's Day 38 00:01:42,840 --> 00:01:44,200 parade. So shout out all my friends and 39 00:01:44,200 --> 00:01:45,840 family. Listen, thank you to everybody 40 00:01:46,160 --> 00:01:49,200 being here. We've got a great episode for 41 00:01:49,200 --> 00:01:52,200 you today. It's sitting here just about to 42 00:01:52,200 --> 00:01:55,200 be the middle of March. I'm heading to Florida with my 43 00:01:55,200 --> 00:01:58,160 family for a spring break trip in just about a month. 44 00:01:58,520 --> 00:02:02,280 And right now I am in what's called cutting season. 45 00:02:02,600 --> 00:02:05,600 The young kids out there say it's time to shred, shred for 46 00:02:05,600 --> 00:02:07,320 summer. And a lot of people will use 47 00:02:07,320 --> 00:02:11,960 Memorial Day as kind of a built in annual goal to just get lean 48 00:02:11,960 --> 00:02:14,840 so you can feel good and look good going into the summer. 49 00:02:15,080 --> 00:02:17,640 And I'm actively doing that right now leading up to 50 00:02:17,640 --> 00:02:20,080 mid-april. So this episode's going to be 51 00:02:20,080 --> 00:02:23,000 all about cutting. You might call it shredding, 52 00:02:23,000 --> 00:02:27,680 bro, Shredding, but cutting. How do we lose fat and preserve 53 00:02:27,920 --> 00:02:31,920 lean muscle mass and preserve our strength so we can look good 54 00:02:32,200 --> 00:02:34,560 and feel good? So I'm going to share the secret 55 00:02:34,560 --> 00:02:37,840 sauce, if you will, Exactly what I do, all rooted in science. 56 00:02:38,120 --> 00:02:42,360 And just to say it right now, it is not going to be some crazy BS 57 00:02:42,360 --> 00:02:45,720 influencer nonsense. I'm not going to have you buying 58 00:02:45,720 --> 00:02:48,320 a sauna and sweating out pounds. I'm not going to have you buying 59 00:02:48,320 --> 00:02:52,600 all sorts of crazy supplements and do some ridiculous detailed 60 00:02:52,600 --> 00:02:55,680 nitty gritty calorie counting because as busy parents, 61 00:02:55,680 --> 00:02:58,680 professionals, and just busy people, ain't nobody got time 62 00:02:58,680 --> 00:03:00,600 for that. I'm going to give you the tool 63 00:03:00,600 --> 00:03:04,320 kit of practical steps that you can take or levers that you can 64 00:03:04,320 --> 00:03:09,640 pull so that you can responsibly and consistently lose body fat. 65 00:03:09,640 --> 00:03:12,360 Personally, I've got about 10 lbs to lose. 66 00:03:12,360 --> 00:03:16,440 I started about 15 days ago. I'm already down 4 lbs, so I 67 00:03:16,440 --> 00:03:19,360 don't have much more to go. 6 lbs over the course of the next 68 00:03:19,360 --> 00:03:22,080 30 days and I fully expect to lose it. 69 00:03:22,080 --> 00:03:24,600 I do it every year. And I'm going to share the tips 70 00:03:24,600 --> 00:03:28,000 in both nutrition, fitness, supplements, lifestyle that I 71 00:03:28,000 --> 00:03:31,080 use to get it done. So stay tuned for that. 72 00:03:31,080 --> 00:03:34,480 But first, like we do in every single episode, we're going to 73 00:03:34,480 --> 00:03:38,200 kick off this episode with the health and fitness news of the 74 00:03:38,200 --> 00:03:40,120 week. Let's jump in. 75 00:03:43,320 --> 00:03:46,840 First up, if you're listening and you're under 50, colon 76 00:03:46,840 --> 00:03:49,200 cancer probably isn't on your radar. 77 00:03:49,360 --> 00:03:51,880 But maybe it should be. So a new study published in 78 00:03:52,000 --> 00:03:56,200 Ajama confirms that colorectal cancer is now the leading cause 79 00:03:56,200 --> 00:04:00,840 of cancer deaths for Americans under 50, surpassing lung, 80 00:04:00,880 --> 00:04:04,960 breast, and all brain cancers. Deaths from colon cancer in this 81 00:04:04,960 --> 00:04:10,880 age group have risen 1.1% every year since 2005, while deaths 82 00:04:11,120 --> 00:04:14,000 from every other major cancer have declined. 83 00:04:14,280 --> 00:04:19,519 Today, one in five colon cancer diagnosis is in someone under 84 00:04:19,640 --> 00:04:22,400 the age of 55. I find that very surprising. 85 00:04:22,680 --> 00:04:27,680 And three out of four of those are found at advanced stages. 86 00:04:27,680 --> 00:04:30,880 By the time that they are found, when survival rates drop 87 00:04:31,200 --> 00:04:33,520 dramatically. Dr. Rebecca Siegel, the study's 88 00:04:33,520 --> 00:04:35,520 lead author, puts it simply quote. 89 00:04:35,840 --> 00:04:39,680 This can no longer be called an old person's disease. 90 00:04:39,680 --> 00:04:42,680 The take away screening is now recommended. 91 00:04:42,680 --> 00:04:46,000 Start at just 45 years old. So if you're out there and 92 00:04:46,000 --> 00:04:48,240 you're close to 45 or even after that and you haven't been 93 00:04:48,240 --> 00:04:51,960 screened, please go do that. If you have symptoms such as 94 00:04:52,240 --> 00:04:55,240 blood in your stool, persistent cramping, unexplained weight 95 00:04:55,240 --> 00:04:57,280 loss, even chronic fatigue, do not wait. 96 00:04:57,280 --> 00:04:59,720 Get it checked by your doctor immediately. 97 00:04:59,720 --> 00:05:02,240 Do not become one of these statistics. 98 00:05:02,520 --> 00:05:07,640 Next up, GLP ones are all over the news and this week Novo 99 00:05:07,640 --> 00:05:11,480 Nordisk dropped it's very public lawsuit against telehealth 100 00:05:11,480 --> 00:05:14,880 company HIMS and HERS and the two will now partner to sell 101 00:05:14,880 --> 00:05:18,560 branded Ozempic and Bugovi through the hymns platform. 102 00:05:18,560 --> 00:05:22,520 So this deal ends a fight over compounded knock offs and 103 00:05:22,520 --> 00:05:25,760 signals a shift. GLP one drugs are going 104 00:05:25,760 --> 00:05:27,480 mainstream. They're coming folks. 105 00:05:27,480 --> 00:05:32,160 Oral will Govi launched in January at just $149 a month, 106 00:05:32,160 --> 00:05:35,240 which is far cheaper than the 1000 bucks these injectables 107 00:05:35,240 --> 00:05:38,320 used to cost. And Eli Lilly's competing pill 108 00:05:38,560 --> 00:05:42,640 is expected later this year. So these drugs, these 109 00:05:42,640 --> 00:05:44,960 medications becoming more affordable, which means they 110 00:05:44,960 --> 00:05:46,240 will also become more widespread. 111 00:05:46,240 --> 00:05:50,160 So here's my take. GOP ones polarizing. 112 00:05:50,640 --> 00:05:52,320 You got the Oscars coming up this weekend. 113 00:05:52,320 --> 00:05:55,320 I've seen pictures of Hollywood actors and actresses just 114 00:05:55,320 --> 00:05:58,280 becoming emaciated skeletons. It feels like, you know, the 115 00:05:58,280 --> 00:06:00,040 richest people buy into these things first. 116 00:06:00,040 --> 00:06:02,640 They have access to it and they kind of set the stage and model 117 00:06:03,280 --> 00:06:04,680 for what the rest of the country then does. 118 00:06:04,680 --> 00:06:07,160 It's award season. You see athletes that are 119 00:06:07,160 --> 00:06:09,640 starting to use this as they're retired and just everyday people 120 00:06:09,920 --> 00:06:11,600 who need help. But to me, here's the deal. 121 00:06:11,600 --> 00:06:14,160 It's called a medication. And I think if a medication is 122 00:06:14,160 --> 00:06:16,320 going to be prescribed, there needs to be, or at least there 123 00:06:16,320 --> 00:06:19,360 should be a diagnosis. These drugs were originally 124 00:06:19,360 --> 00:06:22,120 intended for folks who are legitimately struggling with 125 00:06:22,160 --> 00:06:25,480 obesity and diabetes, other things that have proven to 126 00:06:25,760 --> 00:06:27,680 basically kill people faster, right? 127 00:06:27,680 --> 00:06:30,080 So I was all on board when I heard about them for people that 128 00:06:30,080 --> 00:06:31,840 truly need them. But now it's becoming all about 129 00:06:31,840 --> 00:06:33,760 vanity. It's becoming about shortcut, 130 00:06:33,760 --> 00:06:35,480 right? We know the leverage we can pull 131 00:06:35,480 --> 00:06:36,720 if we want to look good and feel good. 132 00:06:36,720 --> 00:06:40,000 We can eat less and move more and sleep more and drink less, 133 00:06:40,000 --> 00:06:41,080 right? I mean, we know what we can do. 134 00:06:41,080 --> 00:06:43,600 These are shortcuts. I am not an early adopter. 135 00:06:43,600 --> 00:06:46,120 This is a speech and a preach. Sorry, not sorry. 136 00:06:46,400 --> 00:06:49,360 I'm not on for people jumping on this bandwagon because it's 137 00:06:49,360 --> 00:06:50,760 easy. If you've got a legitimate 138 00:06:50,760 --> 00:06:53,240 issue, do it under the guidance of your doctor. 139 00:06:53,240 --> 00:06:55,520 I'm just a little concerned because there's conflicting 140 00:06:55,520 --> 00:06:59,080 reports and data coming about people having terrifying side 141 00:06:59,080 --> 00:07:02,200 effects to these drugs, especially when they're not done 142 00:07:02,200 --> 00:07:03,960 under the supervision of a doctor. 143 00:07:04,240 --> 00:07:05,760 So they're becoming more accessible. 144 00:07:06,000 --> 00:07:07,960 They're more accessible now for people that aren't the ultra 145 00:07:07,960 --> 00:07:10,200 rich and the rich. Just take caution and work with 146 00:07:10,200 --> 00:07:11,840 your doctor if you're going to move in that direction. 147 00:07:12,200 --> 00:07:15,320 Next up, some news about psilocybin as it relates to 148 00:07:15,400 --> 00:07:18,480 addiction. So we know that smoking still 149 00:07:18,480 --> 00:07:22,000 kills about 480,000 Americans each year. 150 00:07:22,320 --> 00:07:25,120 And we have not had a new medication or breakthrough to 151 00:07:25,120 --> 00:07:27,840 help people quit in the last two decades, but that's about to 152 00:07:27,840 --> 00:07:29,640 change. So a John Hopkins study 153 00:07:29,640 --> 00:07:34,440 published in Pajama Network Open found that a single dose of 154 00:07:34,440 --> 00:07:37,960 psilocybin, the active compound in magic mushrooms. 155 00:07:37,960 --> 00:07:41,480 Yes, magic mushrooms was significantly more effective 156 00:07:41,480 --> 00:07:45,080 than nicotine patches for helping smokers quit. 157 00:07:45,400 --> 00:07:51,200 At six months, 40.5% of psilocybin participants had quit 158 00:07:51,240 --> 00:07:54,720 compared to just 10%. So it's five times more 159 00:07:54,720 --> 00:07:58,800 effective of those on the pouch. That is incredible. 160 00:07:58,800 --> 00:08:02,600 So lead author Doctor Matthew Johnson said, quote, I was 161 00:08:02,600 --> 00:08:05,160 surprised by the sheer magnitude of the effect. 162 00:08:05,440 --> 00:08:08,720 Yeah, all of us are. Both groups also did cognitive 163 00:08:08,720 --> 00:08:11,560 behavioral therapy alongside those treatments. 164 00:08:11,560 --> 00:08:14,480 So it's not just the drug, but it's been having amazing 165 00:08:14,480 --> 00:08:16,640 effects. The results are striking enough 166 00:08:16,640 --> 00:08:20,680 that the NIH is now funding a larger trial. 167 00:08:20,680 --> 00:08:24,360 So more and more research coming out showing some potential 168 00:08:24,360 --> 00:08:27,760 benefits from magic mushrooms. Stay tuned. 169 00:08:28,120 --> 00:08:31,240 Next up, look, we all have someone annoying in our life or 170 00:08:31,240 --> 00:08:32,840 maybe someone who stresses us out. 171 00:08:32,840 --> 00:08:36,280 And a new study has found and may hint at the fact that that 172 00:08:36,280 --> 00:08:39,400 person or those persons may actually literally be reducing 173 00:08:39,400 --> 00:08:40,880 your health span and making you older. 174 00:08:40,880 --> 00:08:44,400 So a new study published in PNAS, I'll say that acronym 175 00:08:44,400 --> 00:08:49,360 PENIS, found that for each quote, Hassler as the study 176 00:08:49,360 --> 00:08:52,560 defined as a hassler you regularly interact with, which 177 00:08:52,560 --> 00:08:55,400 is, as defined in the study, someone who creates problems or 178 00:08:55,400 --> 00:08:58,960 makes life difficult. Your biological aging speeds up 179 00:08:59,320 --> 00:09:03,440 by about 1.5% as long as they stay in your life. 180 00:09:03,440 --> 00:09:07,560 That adds up to roughly 9 extra months on your biological clock 181 00:09:07,800 --> 00:09:10,280 over a decade. That's nearly two years of wear 182 00:09:10,280 --> 00:09:13,360 and tear on your central nervous system and your health span and 183 00:09:13,360 --> 00:09:17,280 family members who hassle you. They have the strongest effect, 184 00:09:17,280 --> 00:09:19,240 probably because you just can't escape them. 185 00:09:19,240 --> 00:09:21,360 And maybe you're too polite. So interestingly, difficult 186 00:09:21,360 --> 00:09:23,520 spouses didn't show the same effect. 187 00:09:23,520 --> 00:09:28,280 Only non spouse hasslers seem to have a detrimental impact on 188 00:09:28,280 --> 00:09:30,040 healthspan. So perhaps a take away. 189 00:09:30,360 --> 00:09:33,080 Boundaries aren't just good for your Peace of Mind, they are 190 00:09:33,080 --> 00:09:36,080 literally good for your health. If you want to live longer, set 191 00:09:36,080 --> 00:09:38,920 boundaries with these hasslers in your life and maybe you can 192 00:09:38,920 --> 00:09:41,120 state these statistics as to why, I don't know. 193 00:09:41,480 --> 00:09:47,040 And finally, where are Americans happiest in our country? 194 00:09:47,040 --> 00:09:52,280 A new Wallet Hub study ranked over 180 U.S. cities, and the 195 00:09:52,280 --> 00:09:55,120 results might surprise you as they surprised me. 196 00:09:55,120 --> 00:09:59,160 So #1 The happiest city according to this study, 197 00:09:59,320 --> 00:10:02,760 Fremont, CA. It has the lowest divorce rate 198 00:10:02,760 --> 00:10:05,760 in the country, the highest share of household earnings over 199 00:10:05,760 --> 00:10:09,760 75,000, and some of the highest life satisfaction scores 200 00:10:09,760 --> 00:10:12,120 anywhere in the country. Rounding out the top 3. 201 00:10:12,400 --> 00:10:16,280 Bismarck, ND, where people get the most leisure time in the 202 00:10:16,280 --> 00:10:19,920 country and Scottsdale, AZ, which scores near the top for 203 00:10:19,920 --> 00:10:23,240 physical activity, mental health, the happiest. 204 00:10:23,240 --> 00:10:26,360 On the other side of the equation, Huntington, WV with 205 00:10:26,360 --> 00:10:28,480 the nation's highest depression rate. 206 00:10:28,480 --> 00:10:30,720 So if you're paying attention there, what goes into these 207 00:10:30,720 --> 00:10:32,680 studies? Low divorce rates, higher 208 00:10:32,680 --> 00:10:37,280 income, higher physical fitness, more time outside and subjective 209 00:10:37,480 --> 00:10:41,600 high life satisfaction scores. So the pattern across all the 210 00:10:41,600 --> 00:10:45,200 happiest cities there, it's not just income, it's sleep, 211 00:10:45,200 --> 00:10:48,040 community, physical health and strong social ties. 212 00:10:48,040 --> 00:10:50,920 Money helps, but connection matters more. 213 00:10:50,920 --> 00:10:53,400 And when I went through this report, I live in Colorado, I 214 00:10:53,400 --> 00:10:57,320 was super surprised I had to scroll way down in the 50s and 215 00:10:57,320 --> 00:10:59,520 60s to find the first Colorado City. 216 00:10:59,800 --> 00:11:02,480 Didn't see a ton of New Jersey in my home state either. 217 00:11:02,480 --> 00:11:04,760 So that's it. You can link to that report if 218 00:11:04,760 --> 00:11:08,160 you want to see everything about that study in the episode 219 00:11:08,200 --> 00:11:09,960 description. And that's it for your health 220 00:11:09,960 --> 00:11:12,240 and fitness headlines of the week. 221 00:11:12,240 --> 00:11:14,240 Real quick, I'm going to talk to you about pre workout 222 00:11:14,240 --> 00:11:16,400 supplements. For years I've relied on pre 223 00:11:16,400 --> 00:11:18,520 workouts. I love them, but I've never 224 00:11:18,520 --> 00:11:22,200 actually focused on quality and I have used products that are 225 00:11:22,200 --> 00:11:24,880 probably hurt my body instead of helping me. 226 00:11:25,040 --> 00:11:28,160 And that's why I am so stoked that my partner Purest Nutrition 227 00:11:28,160 --> 00:11:31,520 is launching their first pre workout supplement and I 228 00:11:31,520 --> 00:11:34,160 couldn't be more excited. I've known it's coming and it is 229 00:11:34,160 --> 00:11:36,200 now here. Purest is going to change the 230 00:11:36,200 --> 00:11:37,800 game. This product is just built 231 00:11:37,800 --> 00:11:40,880 differently. It is clean energy with real 232 00:11:40,880 --> 00:11:42,680 focus. That's right, nootropics that 233 00:11:42,680 --> 00:11:45,280 they put into their product. I don't want to feel wired. 234 00:11:45,280 --> 00:11:47,880 I don't want to put junk. I want natural ingredients. 235 00:11:47,880 --> 00:11:50,760 I want a lift, but I want to feel balanced and get after my 236 00:11:50,760 --> 00:11:53,400 workout. It's got alpha, GPC, theanine 237 00:11:53,600 --> 00:11:56,880 and science backed quality ingredients that all work 238 00:11:56,880 --> 00:11:59,880 together and no junk, no artificial dyes, no sucralose, 239 00:11:59,880 --> 00:12:05,000 no endocrine disrupting junk. Just clean fuel that work. 240 00:12:05,000 --> 00:12:10,240 So go to purestnutrition.com, that's purest nutrition.com to 241 00:12:10,240 --> 00:12:14,040 get your purest pre workout because how you fuel your 242 00:12:14,040 --> 00:12:17,920 training matters just as much as the training itself. 243 00:12:20,920 --> 00:12:23,040 All right folks, welcome to the main topic. 244 00:12:23,040 --> 00:12:25,280 As I alluded to in the intro, I'm doing it. 245 00:12:25,280 --> 00:12:30,120 I'm doing, I've got 30 days here to lose about 6 lbs of body fat 246 00:12:30,120 --> 00:12:32,560 and I fully intend on doing that. 247 00:12:32,560 --> 00:12:33,840 I've got a Florida trip to my family. 248 00:12:33,840 --> 00:12:36,200 I'm really looking forward to it and I'm not weighing it. 249 00:12:36,200 --> 00:12:37,760 This is something I'm doing. I'm 41 now. 250 00:12:37,760 --> 00:12:40,120 This is something that I do every single year when the 251 00:12:40,120 --> 00:12:42,720 summer comes around. I'm not a guy who bulks up. 252 00:12:42,720 --> 00:12:45,360 I never really let go. I eat healthy and train hard all 253 00:12:45,360 --> 00:12:48,080 year round, but I do kind of let go a little bit for almost like 254 00:12:48,080 --> 00:12:50,080 my mental health in the fall and winter. 255 00:12:50,080 --> 00:12:53,560 I'm not counting calories, I'm not obsessing over everything 256 00:12:53,560 --> 00:12:55,880 that I eat. I always maintain a really 257 00:12:55,880 --> 00:12:58,560 healthy body fat percentage, but I just like to dial it down. 258 00:12:58,560 --> 00:13:01,080 It's a fun little goal as you head into the spring and summer. 259 00:13:01,080 --> 00:13:03,280 And it just so happens that I've got this trip. 260 00:13:03,280 --> 00:13:06,200 So I'm going to share with you exactly what I'm doing. 261 00:13:06,200 --> 00:13:09,120 It's a real system, it's science backed, it's practical. 262 00:13:09,120 --> 00:13:13,320 And I fully believe that anybody can and should do this if you're 263 00:13:13,320 --> 00:13:16,160 trying to lean out or cut up, as the kids say. 264 00:13:16,160 --> 00:13:18,960 And where I'm going to actually start, where I'm choosing to 265 00:13:18,960 --> 00:13:22,240 start is why people fail. I think fat loss is a common 266 00:13:22,240 --> 00:13:23,880 goal. A lot of people will say I'm 267 00:13:23,880 --> 00:13:26,200 going to lose weight, I'm going to do it in a month or two or 268 00:13:26,200 --> 00:13:28,240 three and they're not successful, which is 269 00:13:28,240 --> 00:13:31,400 discouraging and can even discourage them from trying it 270 00:13:31,400 --> 00:13:33,600 again. So I think the way that people 271 00:13:33,600 --> 00:13:37,440 fail or the the universal, I say 3 reasons why people fail. 272 00:13:37,440 --> 00:13:41,520 Number one is they go to extremes way too fast. 273 00:13:41,520 --> 00:13:45,160 Crash diets twice a day, training, this stuff is just 274 00:13:45,680 --> 00:13:48,160 unsustainable. They burn out, they feel like a 275 00:13:48,160 --> 00:13:50,120 failure and they don't keep going. 276 00:13:50,120 --> 00:13:54,320 We need to avoid that. Number 2, there's no feedback 277 00:13:54,400 --> 00:13:57,400 system. They're not measuring results. 278 00:13:57,400 --> 00:13:59,440 They're not being patient in discipline. 279 00:13:59,440 --> 00:14:02,520 They're sort of just winging it. So you need to have tools and 280 00:14:02,520 --> 00:14:05,800 some measurements, especially when you have a short amount of 281 00:14:05,800 --> 00:14:09,000 time to make a pretty significant change to your body. 282 00:14:09,360 --> 00:14:12,400 And then lastly, people quit. They don't have endurance, they 283 00:14:12,400 --> 00:14:15,360 don't have grit. Things get uncomfortable and 284 00:14:15,360 --> 00:14:18,320 they're just they, they set a goal and a game plan and they 285 00:14:18,320 --> 00:14:20,680 just don't have the toughness to stick with it. 286 00:14:20,840 --> 00:14:24,040 And discipline and toughness is necessary, especially when there 287 00:14:24,040 --> 00:14:26,560 are some nights when you might be going to bed a little bit 288 00:14:26,560 --> 00:14:29,520 hungry and you might be pushing yourself a little bit further, 289 00:14:29,800 --> 00:14:32,040 particularly in your cardiovascular workouts. 290 00:14:32,280 --> 00:14:34,120 More on that when we get to the fitness section. 291 00:14:34,120 --> 00:14:38,320 But I think those are the three main reasons that people 292 00:14:38,840 --> 00:14:41,000 basically fail when they have fat loss goals. 293 00:14:41,000 --> 00:14:44,200 And I'll say just as a quick anecdote, something that always 294 00:14:44,200 --> 00:14:46,560 surprises me in just a moment, we're going to jump into the 295 00:14:46,560 --> 00:14:48,600 nutrition recommendations for this. 296 00:14:49,040 --> 00:14:52,680 But on the topic of feedback systems and measurements, I do 297 00:14:52,680 --> 00:14:55,600 not use a calorie counter throughout the year. 298 00:14:55,600 --> 00:14:58,120 I do not count my calories. I have a general goal. 299 00:14:58,400 --> 00:15:00,960 I eat intuitively. We've talked about this on the 300 00:15:00,960 --> 00:15:06,440 show, but when I get to these 630 or 60 day fat loss crunches, 301 00:15:06,440 --> 00:15:08,840 when I really want to lose weight and I start tracking my 302 00:15:08,840 --> 00:15:11,840 calories and I use an app, I use an AI based app to do it. 303 00:15:11,880 --> 00:15:15,160 I'm always, always surprised of how much I'm overeating. 304 00:15:15,400 --> 00:15:18,120 I really am. Like, I know generally speaking, 305 00:15:18,320 --> 00:15:21,480 what my baseline is for calories, what my maintenance 306 00:15:21,480 --> 00:15:25,080 is, meaning that if I eat this many calories every single day, 307 00:15:25,080 --> 00:15:27,600 I'll probably just stay the same when it comes to body fat. 308 00:15:28,000 --> 00:15:30,360 And when I actually, for those first day or two track 309 00:15:30,360 --> 00:15:33,120 everything I'm eating, I'm like, Oh my God, I'm eating so much 310 00:15:33,120 --> 00:15:35,680 more than I thought. Those little snacks, those 311 00:15:35,680 --> 00:15:38,440 little things that you grab walking by, you know, like a 312 00:15:38,440 --> 00:15:40,840 seagull and grabbing a chicken nugget off my daughter's plate 313 00:15:40,840 --> 00:15:43,080 if she doesn't finish it, that stuff adds up. 314 00:15:43,560 --> 00:15:46,520 Highly encourage people, especially if you only got 30 315 00:15:46,520 --> 00:15:48,400 days, to count your calories for those 30 days. 316 00:15:48,400 --> 00:15:50,760 You can do it, but it's something to pay attention to. 317 00:15:50,920 --> 00:15:54,560 Hey, real quick, I've spent a lot of time in my life on how I 318 00:15:54,560 --> 00:15:57,320 eat and how I train. It took me embarrassingly too 319 00:15:57,320 --> 00:16:00,080 long to apply that same standard to men's grooming products to 320 00:16:00,080 --> 00:16:03,320 products I use in my hair and my skin, which is why I'm so 321 00:16:03,320 --> 00:16:05,840 grateful to be partnered with Based Body Works. 322 00:16:05,840 --> 00:16:09,680 I use their texture powder and sea salt spray for my hair and 323 00:16:09,680 --> 00:16:14,080 the difference is obvious. It's a natural matte finish with 324 00:16:14,080 --> 00:16:17,960 real hold, none of that kind of helmet looking slicked on gel 325 00:16:17,960 --> 00:16:20,800 junk that overproduced look. When I use their product, it 326 00:16:20,800 --> 00:16:23,520 takes 30 seconds. Dry my hair after the shower, 327 00:16:23,520 --> 00:16:25,960 throw in their powder, hit it with the spray and I'm on the 328 00:16:25,960 --> 00:16:26,680 go. I'm a busy guy. 329 00:16:26,680 --> 00:16:28,880 I do not have time to be fine tuning my hair. 330 00:16:28,920 --> 00:16:31,920 And perhaps the thing that I love the most, it's all natural 331 00:16:31,920 --> 00:16:33,520 ingredients. There's no sulfates, no 332 00:16:33,520 --> 00:16:36,360 parabens, no endocrine disrupting chemicals or junk. 333 00:16:36,360 --> 00:16:39,480 So you can go to basebodyworks.com. 334 00:16:39,480 --> 00:16:43,000 You can use Stronger Weekly as a code for 20% off. 335 00:16:43,000 --> 00:16:47,720 Again, that's basedbodyworks.com Stronger Weekly and you can find 336 00:16:47,720 --> 00:16:49,960 their texture essentials package like I do. 337 00:16:49,960 --> 00:16:53,480 And if you do that now, you also get a free toiletry bag when you 338 00:16:53,480 --> 00:16:58,800 buy a set because confidence should not come at the cost of 339 00:16:58,800 --> 00:17:00,520 your healththatsbasedbodyworks.com 340 00:17:00,520 --> 00:17:03,640 code word Stronger weekly and get yours now for 20% off. 341 00:17:03,640 --> 00:17:06,359 All right, let's start with nutrition. 342 00:17:06,359 --> 00:17:09,520 And I'm starting here for a very specific reason, because when 343 00:17:09,520 --> 00:17:14,000 you're losing fat, nutrition is the most important thing. 344 00:17:14,200 --> 00:17:16,280 Absolutely the most important thing. 345 00:17:16,560 --> 00:17:20,359 And we'll start with this. A calorie deficit is a 346 00:17:20,359 --> 00:17:25,640 nonnegotiable, which means that you are eating less calories 347 00:17:26,040 --> 00:17:28,760 everyday then you are actually burning. 348 00:17:28,840 --> 00:17:33,240 And how many calories less? Anywhere between 250 and 500. 349 00:17:33,240 --> 00:17:38,040 But most people think 500 calories per day deficit is the 350 00:17:38,040 --> 00:17:41,280 sweet spot and that should equate to. 351 00:17:41,280 --> 00:17:43,440 And these are rough numbers and it's hard to apply them to 352 00:17:43,440 --> 00:17:47,600 everybody. Roughly 1 LB of fat loss per 353 00:17:47,600 --> 00:17:49,720 week depending on your starting point. 354 00:17:50,000 --> 00:17:53,640 And that math is real. So you need to start to know how 355 00:17:53,640 --> 00:17:57,600 much you need to eat. You need to start by knowing how 356 00:17:57,600 --> 00:18:01,880 many calories you burn everyday. If you are like me and you wear 357 00:18:01,880 --> 00:18:04,560 a decent fitness tracker worth its salt. 358 00:18:04,560 --> 00:18:07,000 And in my case I use Whoop, whatever you need. 359 00:18:07,080 --> 00:18:10,800 But you have to have some sense of a starting point of how many 360 00:18:10,800 --> 00:18:14,240 calories you burn everyday. And I'm not just referring to 361 00:18:14,240 --> 00:18:16,960 what you burn in intentional exercise. 362 00:18:16,960 --> 00:18:19,080 I'm talking about throughout the day. 363 00:18:19,160 --> 00:18:22,560 How many calories as you walk around the block, stand up, go 364 00:18:22,560 --> 00:18:25,560 up and down the stairs, commute to work, go shopping, exercise, 365 00:18:25,560 --> 00:18:28,200 all of that combined, you should have a baseline. 366 00:18:28,440 --> 00:18:32,280 So if you have a tracker, I recommend you open up your 367 00:18:32,400 --> 00:18:35,560 smartphone and figure out it's probably, if you have an Apple 368 00:18:35,560 --> 00:18:38,040 Watch, for example, it's probably been tracking that data 369 00:18:38,040 --> 00:18:39,920 for a long time and you just don't know it. 370 00:18:40,160 --> 00:18:42,800 If you've got something like a Whoop or an Aura, they have apps 371 00:18:43,040 --> 00:18:45,840 that you can go into. And if you don't and you don't 372 00:18:45,840 --> 00:18:49,680 want to invest in a fitness tracker, there are calculators 373 00:18:49,680 --> 00:18:53,560 that you can find online that you can put in your age and you 374 00:18:53,560 --> 00:18:55,560 can do some estimates. But the point is to get a 375 00:18:55,560 --> 00:18:58,280 starting point because we're going to adjust it over time. 376 00:18:58,520 --> 00:19:01,080 But you have to have a baseline so you can make sure you're 377 00:19:01,080 --> 00:19:04,800 eating to be in that 500 calorie per day episode. 378 00:19:04,800 --> 00:19:08,400 So that's really .1. Now once you have that baseline, 379 00:19:08,400 --> 00:19:12,080 for me it's about 2800 calories a day. 380 00:19:12,200 --> 00:19:14,880 Once you have that baseline, you're doing simple math. 381 00:19:14,880 --> 00:19:19,320 So I'm taking 2800 calories and I'm subtracting 500. 382 00:19:19,320 --> 00:19:25,640 So my caloric goal for the day right now is 2300 calories, 383 00:19:25,640 --> 00:19:29,600 which puts me in that deficit. And if you multiply that 500 384 00:19:29,600 --> 00:19:35,040 calorie daily deficit times 7, that's 3500 calories per week. 385 00:19:35,200 --> 00:19:38,360 There's some great thinkers out there that actually say, hey, 386 00:19:38,360 --> 00:19:40,040 you know what? We get caught up so much in the 387 00:19:40,040 --> 00:19:42,160 daily tracking. Let's look at it on a week over 388 00:19:42,160 --> 00:19:45,040 week basis, meaning you can have a day where you eat more and a 389 00:19:45,040 --> 00:19:48,720 day that you eat less. Either way, I don't care as long 390 00:19:48,720 --> 00:19:51,920 as you're tracking and you're shooting for that goal of a 500 391 00:19:51,920 --> 00:19:54,800 calorie deficit every single day. 392 00:19:54,920 --> 00:19:58,640 How do we make sure that we're eating our target calorie goal 393 00:19:58,640 --> 00:20:02,520 again, mine's 2300. That's where I highly recommend. 394 00:20:02,640 --> 00:20:06,120 There are free ones. Highly recommend an actual 395 00:20:06,400 --> 00:20:09,360 calorie counter. Everybody I think these days 396 00:20:09,360 --> 00:20:12,080 knows about My Fitness Pal. There were the O GS on the 397 00:20:12,080 --> 00:20:14,440 space. There's so many other options 398 00:20:14,440 --> 00:20:16,640 out there that you can use. I'm not going to name mine. 399 00:20:16,640 --> 00:20:18,280 I'm not connected to them or fill you with them. 400 00:20:18,280 --> 00:20:21,240 But what I love about it is I can snap a picture of what I'm 401 00:20:21,240 --> 00:20:25,840 eating and it uses AI to guess and it's usually very accurate. 402 00:20:26,080 --> 00:20:27,240 Exactly. Not only. 403 00:20:27,360 --> 00:20:31,040 What I'm eating but how much I'm eating and when I snap the photo 404 00:20:31,200 --> 00:20:32,720 it tells me what it thinks it is. 405 00:20:32,720 --> 00:20:34,600 I can go in and make a couple adjustments. 406 00:20:34,600 --> 00:20:38,240 If it was off, log it. I'm on my way and I love that 407 00:20:38,240 --> 00:20:40,520 it's convenient. But unless you want to get into 408 00:20:40,520 --> 00:20:44,160 weighing your food and keeping a paper and pen journal, which I 409 00:20:44,160 --> 00:20:48,440 highly doubt you want to do, go find a free tracker and start 410 00:20:48,440 --> 00:20:51,360 tracking your meals because you'll be surprised you're 411 00:20:51,360 --> 00:20:52,840 either under eating or overeating. 412 00:20:52,840 --> 00:20:55,080 My guess is you're probably overeating right? 413 00:20:55,080 --> 00:20:59,000 So know your baseline, subtract 500, get to your daily caloric 414 00:20:59,000 --> 00:21:03,320 goal and then start tracking. And let's drill down just a 415 00:21:03,320 --> 00:21:05,720 little bit deeper so you know your calorie goal. 416 00:21:05,960 --> 00:21:07,680 Now we need to talk about macros. 417 00:21:07,680 --> 00:21:11,400 There are three and I think most people these days know what they 418 00:21:11,400 --> 00:21:13,920 are. They are fats, protein, and 419 00:21:13,920 --> 00:21:15,880 carbohydrates. So you're going to take those 420 00:21:15,880 --> 00:21:19,680 calories for the day and you're going to divide those calories 421 00:21:19,680 --> 00:21:24,040 into those 3 macros. So it's very hard for me to 422 00:21:24,040 --> 00:21:26,080 recommend a one-size-fits-all on the macros. 423 00:21:26,080 --> 00:21:29,080 So I'm going to to speak in generalities for what works for 424 00:21:29,080 --> 00:21:30,760 most people. Caveat there. 425 00:21:31,000 --> 00:21:33,600 If you for a very particular reason, if it's an ethical 426 00:21:33,600 --> 00:21:36,920 reason and you're a vegan, it's going to be harder for you to 427 00:21:36,920 --> 00:21:39,400 have the protein recommendations that you're going to find in the 428 00:21:39,400 --> 00:21:41,960 fitness world, right? If you're carb sensitive, if 429 00:21:41,960 --> 00:21:44,960 you're gluten intolerant, lactose intolerant, whatever it 430 00:21:44,960 --> 00:21:49,360 is, you can modify this based on what your preferences are and 431 00:21:49,360 --> 00:21:52,320 why you have those preferences. But that said, let's talk about 432 00:21:52,320 --> 00:21:55,800 like a general recommendation. So I'm just going to talk about 433 00:21:55,800 --> 00:21:58,680 what I do because this is rooted, I think in science, but 434 00:21:58,680 --> 00:22:01,560 I tailor it a little bit for what has worked for me. 435 00:22:01,560 --> 00:22:07,720 So my split again, ready 2300 calories a day. 35% of those 436 00:22:07,720 --> 00:22:10,360 calories for me come from protein. 437 00:22:10,800 --> 00:22:15,480 All right, now there's 4 calories per gram of protein. 438 00:22:15,520 --> 00:22:21,440 My goal is 200 grams of protein. You take 200, you multiply it by 439 00:22:21,440 --> 00:22:25,680 4, that's 800. Subtract that from 2300 and 440 00:22:25,680 --> 00:22:28,520 that's how many calories I have left to get from fats and carbs. 441 00:22:28,520 --> 00:22:33,000 So 35% come from protein. Lots of reliable research out 442 00:22:33,000 --> 00:22:37,000 there on the importance of it eating at least 1g per pound of 443 00:22:37,000 --> 00:22:40,960 body weight protein. So I start there, consider it my 444 00:22:40,960 --> 00:22:44,400 anchor, and then I fill in the carbs and the fats around that. 445 00:22:44,400 --> 00:22:47,400 Now when it gets to carbs, I tend to come in a little bit on 446 00:22:47,400 --> 00:22:50,080 the lower side versus a lot of the stuff that you'll find 447 00:22:50,080 --> 00:22:51,680 recommended out there in the fitness world. 448 00:22:51,680 --> 00:22:56,320 I found that I don't need to have 202 hundred and 5300 grams 449 00:22:56,640 --> 00:22:59,000 of carbohydrates to perform well in the gym. 450 00:22:59,000 --> 00:23:02,000 I also found that when I eat a lot of carbohydrates, I retain 451 00:23:02,000 --> 00:23:04,880 water, I get bloaty and I have a harder time losing weight. 452 00:23:04,880 --> 00:23:09,320 So for me, only 30% of my calories from carbohydrates. 453 00:23:09,320 --> 00:23:11,720 So in this case it's around 175 carbs. 454 00:23:12,120 --> 00:23:15,320 And then lastly, I fill in the remaining calories with fats. 455 00:23:15,560 --> 00:23:19,440 35% of my 2300 calories per day come from fats. 456 00:23:19,440 --> 00:23:23,240 That's around 102 per day. And I find this really works 457 00:23:23,240 --> 00:23:25,360 well for me. So choose something that works 458 00:23:25,360 --> 00:23:27,440 for yourself. You might split them equally 459 00:23:27,440 --> 00:23:30,160 amongst the three different macros, whatever works for you. 460 00:23:30,160 --> 00:23:33,120 But I do recommend that you start with anchoring it in the 461 00:23:33,120 --> 00:23:34,640 protein. Make sure you're getting 462 00:23:34,640 --> 00:23:39,720 adequate protein and choose your target body weight to establish 463 00:23:39,720 --> 00:23:42,960 those the protein count. The next thing this works for 464 00:23:42,960 --> 00:23:45,760 me, pay attention to this that this really works well for me 465 00:23:46,120 --> 00:23:50,200 carbohydrate timing. So take those 175 carbs that I'm 466 00:23:50,200 --> 00:23:54,240 eating and consume them strategically around the most 467 00:23:54,240 --> 00:23:58,520 active arts of your day, which is for me when I do my training. 468 00:23:58,600 --> 00:24:01,800 More on that in a little bit. O what I'll do is my life is a 469 00:24:01,800 --> 00:24:04,320 little bit hectic and crazy. I've got essentially 2 jobs and 470 00:24:04,320 --> 00:24:06,160 three kids. I can't always train at the same 471 00:24:06,160 --> 00:24:08,000 time. I try to but I can't always. 472 00:24:08,480 --> 00:24:10,800 So I manage my carbohydrates in two different ways. 473 00:24:10,800 --> 00:24:14,280 One, if I'm going to work out fasted in the morning, I have 474 00:24:14,280 --> 00:24:16,440 not only do I have no carbs before I train, I don't eat 475 00:24:16,440 --> 00:24:19,240 anything and I feel fine. I have my my purest nutrition 476 00:24:19,240 --> 00:24:21,600 pre workout supplement, some creatine and I'm off to the 477 00:24:21,600 --> 00:24:23,440 races right little plug there for purest. 478 00:24:23,720 --> 00:24:28,520 So what I do is I'll just train fasted and then I will have my 479 00:24:28,520 --> 00:24:32,640 most carb heavy meal right after that, replenish all those 480 00:24:32,640 --> 00:24:35,120 stores, right? Just get the carbs in there and 481 00:24:35,120 --> 00:24:38,760 then I will taper them down by basically mid afternoon and then 482 00:24:38,760 --> 00:24:40,760 I have no more carbs for the rest of the day. 483 00:24:41,040 --> 00:24:45,240 If I'm training mid morning, maybe afternoon, I will have 484 00:24:45,240 --> 00:24:49,040 that first carbohydrate meal about 30 grams before I train 485 00:24:49,400 --> 00:24:51,080 and then the rest of them right afterwards. 486 00:24:51,080 --> 00:24:55,160 But the point is, try to surround your training with your 487 00:24:55,160 --> 00:24:58,640 carbohydrates. Don't just eat them randomly and 488 00:24:58,640 --> 00:25:01,440 sporadically throughout the day. And there's a reason for that, 489 00:25:01,720 --> 00:25:03,160 but just try to use some carb time. 490 00:25:03,160 --> 00:25:07,600 And I find that it helps really, really much with fat loss. 491 00:25:07,960 --> 00:25:11,520 And my next suggestion, this is something that I actually do 492 00:25:11,760 --> 00:25:14,880 year round, but it's time restricted eating, right? 493 00:25:14,880 --> 00:25:20,440 Some people, some people might call it fasting Tre Tre is it's 494 00:25:20,440 --> 00:25:22,080 First off, it's a structural tool. 495 00:25:22,080 --> 00:25:24,520 It's not a magic trick. And what it does when you're 496 00:25:24,520 --> 00:25:27,560 focusing on only eating during certain times throughout the 497 00:25:27,560 --> 00:25:32,160 day, it works because it helps you be more disciplined around 498 00:25:32,160 --> 00:25:34,000 when you eat. And there's also some studies 499 00:25:34,000 --> 00:25:36,600 suggest that eating late at night before bed, depending on 500 00:25:36,600 --> 00:25:38,120 when you train is not the best for you. 501 00:25:38,120 --> 00:25:40,440 Let's just put it that way. You might store more fat if you 502 00:25:40,440 --> 00:25:44,200 do that and time restricted eating, especially if that fed 503 00:25:44,200 --> 00:25:47,480 window as they call it, closes further out from when you go to 504 00:25:47,480 --> 00:25:50,840 bed, can be a really effective discipline tool to help you get 505 00:25:50,840 --> 00:25:53,600 to those calorie goals that we talked about South. 506 00:25:53,600 --> 00:25:57,120 Me personally, my protocol and I tend to do this year round, but 507 00:25:57,120 --> 00:26:00,280 when I'm cutting intentionally like I'm doing right now, I just 508 00:26:00,280 --> 00:26:03,320 get more discipline with it. I just refuse to fail when it 509 00:26:03,320 --> 00:26:06,760 comes to my fed window and mine is 8 to 6. 510 00:26:06,800 --> 00:26:10,480 Eight to six is a 10 hour fed window plenty of time to get 511 00:26:10,480 --> 00:26:13,240 those calories in. And also I find it particularly 512 00:26:13,240 --> 00:26:15,640 helpful if I just, I'm very disciplined to say I'm done 513 00:26:15,800 --> 00:26:18,880 consuming or ingesting calories after 6:00. 514 00:26:19,200 --> 00:26:20,600 I just get super disciplined with it. 515 00:26:20,600 --> 00:26:23,720 So I strongly suggest you consider doing some type of a 516 00:26:23,720 --> 00:26:26,720 window just to prevent yourself from overeating, especially as 517 00:26:26,720 --> 00:26:29,920 you get closer to bedtime. OK, so we talked about 518 00:26:30,080 --> 00:26:34,800 establishing your baseline 500 calories deficit per day. 519 00:26:34,800 --> 00:26:37,040 We talked about macros, how to break them apart. 520 00:26:37,360 --> 00:26:39,520 We even talked a little bit about time restricted eating. 521 00:26:39,520 --> 00:26:42,600 Let's talk about maybe a couple other little things that I would 522 00:26:42,760 --> 00:26:45,200 strongly consider throwing in there to help with your fat loss 523 00:26:45,200 --> 00:26:47,120 goals. The first one, I'm going to call 524 00:26:47,120 --> 00:26:50,240 it the skip dinner move. That's exactly what it is. 525 00:26:50,480 --> 00:26:54,080 Skip dinner move. There are times when I look, I 526 00:26:54,080 --> 00:26:57,040 just know whether I'm tracking or not that I basically just 527 00:26:57,040 --> 00:26:59,360 overdid it throughout the day. Dinner time comes around. 528 00:26:59,360 --> 00:27:02,120 Sometimes my wife, God bless her, she she'll make an amazing 529 00:27:02,120 --> 00:27:04,760 meal and I'll sit down and with the whole family and there's, 530 00:27:04,840 --> 00:27:06,680 you know, there's some pasta on the plate, there's some lean 531 00:27:06,680 --> 00:27:08,920 proteins, etcetera. And I just think, OK, you know, 532 00:27:08,920 --> 00:27:10,600 I'm, I'm going to, I'm going to eat because I want to have 533 00:27:10,600 --> 00:27:12,280 dinner with my family, right? I mean, that's, that's just what 534 00:27:12,280 --> 00:27:16,200 I do, but when I'm, when I'm cutting, when I just know that I 535 00:27:16,360 --> 00:27:19,800 I overshot and I had too many calories every once in a while, 536 00:27:19,800 --> 00:27:21,640 I'll just intuitively say, you know what? 537 00:27:22,040 --> 00:27:24,640 I had a snack at 4. I don't need to have this dinner 538 00:27:24,640 --> 00:27:26,280 at 6:30. I know some people might roll 539 00:27:26,280 --> 00:27:28,720 their eyes at that, but what I'll do is I'll just take maybe 540 00:27:28,720 --> 00:27:31,800 like a really, really small portion just to sit and partake 541 00:27:31,800 --> 00:27:34,800 in dinner with my family. And this is a little hack to pay 542 00:27:34,800 --> 00:27:38,760 attention to this tea I found, believe it or not, a hot tea, 543 00:27:39,120 --> 00:27:41,040 like a green tea, something like that. 544 00:27:41,040 --> 00:27:44,080 Maybe yerba mate, there's some caffeine there, but really helps 545 00:27:44,080 --> 00:27:46,400 to suppress my appetite. So I will just very 546 00:27:46,400 --> 00:27:48,880 strategically and somewhat randomly just cut dinner out. 547 00:27:49,160 --> 00:27:52,800 And I found that when I do that, it shrinks my, my window, my fed 548 00:27:52,800 --> 00:27:54,480 window. I wake up the next day. 549 00:27:54,480 --> 00:27:56,440 The scale always agrees with that decision. 550 00:27:56,440 --> 00:27:59,200 So consider sometimes if you just know it intuitively being, 551 00:27:59,200 --> 00:28:00,960 you know what, I'm not too hungry. 552 00:28:01,120 --> 00:28:03,160 I don't have to eat. Why am I going to eat this? 553 00:28:03,480 --> 00:28:07,600 It's just a strategic way to cut off maybe 4 or 500 calories to 554 00:28:07,600 --> 00:28:09,680 keep you under that goal for the day. 555 00:28:09,680 --> 00:28:12,920 So give that some thought. And the last thing I'll say on 556 00:28:12,920 --> 00:28:16,040 that, that might even sound hard, it might sound hard to say 557 00:28:16,040 --> 00:28:17,600 skip dinner. Like really. 558 00:28:18,080 --> 00:28:21,200 And I would say this to that, you know what, there is a reason 559 00:28:21,720 --> 00:28:26,200 that a very, very small percentage of the American 560 00:28:26,200 --> 00:28:29,240 population has 6 pack as or is even lean, right? 561 00:28:29,320 --> 00:28:31,480 There's a reason for that. And the reason is because it's 562 00:28:31,480 --> 00:28:33,560 hard. The goal itself is hard. 563 00:28:33,800 --> 00:28:37,760 If you have a vision of you yourself looking like that 564 00:28:37,760 --> 00:28:40,520 person who has some muscular definition, is lean enough to 565 00:28:40,520 --> 00:28:42,240 show it, guess what? That is a hard goal. 566 00:28:42,240 --> 00:28:45,680 You have an ambitious goal and sometimes you have to do hard 567 00:28:45,680 --> 00:28:49,240 things to accomplish hard goals. And that's something that runs 568 00:28:49,240 --> 00:28:51,720 through my head sometimes. Literally last night I was a 569 00:28:51,720 --> 00:28:55,120 little bit hungry around like 7:00, I walked past the pantry. 570 00:28:55,120 --> 00:28:57,680 The thought crossed my mind. That crosses all of our minds. 571 00:28:57,840 --> 00:28:59,960 And I thought to myself, you know what, Jess, you've got a 572 00:28:59,960 --> 00:29:02,040 hard goal. No, you're not doing it. 573 00:29:02,320 --> 00:29:05,040 And most of the year, maybe I do, but right now I've got a 574 00:29:05,040 --> 00:29:07,640 very specific goal to lose body fat. 575 00:29:07,880 --> 00:29:10,120 And you got to do hard things to accomplish our goals. 576 00:29:10,120 --> 00:29:13,120 So give that some thought. And then just some final 577 00:29:13,240 --> 00:29:15,840 suggestions on, I'll call the nutrition. 578 00:29:15,840 --> 00:29:17,400 I'll call the nutrition front here. 579 00:29:17,760 --> 00:29:21,520 Alcohol, guys, alcohol, we talk about it so much on this show, 580 00:29:21,520 --> 00:29:24,200 but let me just remind you or maybe inform you for the first 581 00:29:24,200 --> 00:29:27,560 time, it is bad for you. It kills your metabolism. 582 00:29:27,560 --> 00:29:30,680 It saps you of your motivation. If you over drink it, it's going 583 00:29:30,680 --> 00:29:33,560 to give you worse performance in the gym, which is your 584 00:29:33,560 --> 00:29:37,840 opportunity to really spark that fat loss and that calorie loss. 585 00:29:37,840 --> 00:29:40,800 And it kills your sleep. It's it's just bad for you and 586 00:29:40,800 --> 00:29:42,920 it's empty calories. You don't need it. 587 00:29:42,920 --> 00:29:46,800 So I, I would suggest, strongly suggest go if you're drinking 588 00:29:46,800 --> 00:29:49,840 often, maybe go to like a a specific goal every week and 589 00:29:49,840 --> 00:29:52,400 really moderate it. And as you get closer to your 590 00:29:52,400 --> 00:29:55,880 deadline for your cut, maybe just cutting it out completely 591 00:29:55,880 --> 00:29:57,240 if you just need that extra boost. 592 00:29:57,240 --> 00:30:00,040 So alcohol is something that I would certainly consider 593 00:30:00,040 --> 00:30:03,480 removing during your 30 or 60 day process to lose fat. 594 00:30:04,000 --> 00:30:06,520 Focus on Whole Foods for better micronutrients. 595 00:30:06,520 --> 00:30:09,760 I'm talking in general when you're trying to eat every day 596 00:30:09,800 --> 00:30:13,160 and where possible, especially which I say when possible, 597 00:30:13,200 --> 00:30:15,960 especially for protein, consider a supplement. 598 00:30:15,960 --> 00:30:17,720 Consider like a whey protein supplement. 599 00:30:17,720 --> 00:30:21,840 Again, busy guy running around all the time, 200 grams per day 600 00:30:22,440 --> 00:30:24,400 of protein is is pretty ambitious. 601 00:30:24,920 --> 00:30:27,400 And there's just times when I'm jumping from meeting to meeting 602 00:30:27,520 --> 00:30:30,360 or car ride to car ride with my kids and I'm just running around 603 00:30:30,360 --> 00:30:32,320 frantically. And it is so helpful to have a 604 00:30:32,320 --> 00:30:35,760 high quality, reliable whey protein that I can just throw 605 00:30:35,760 --> 00:30:39,040 into a shaker, mix it up and just hit it and go. 606 00:30:39,040 --> 00:30:41,960 So consider supplements if you're trying to get to your 607 00:30:41,960 --> 00:30:43,800 protein goals. All right, so let's talk about 608 00:30:43,800 --> 00:30:46,720 training a little bit. We talked about nutrition quite 609 00:30:46,720 --> 00:30:48,840 a bit. And here's, here's the training 610 00:30:48,840 --> 00:30:51,680 modifications for me, right? I train, I strength train year 611 00:30:51,680 --> 00:30:55,560 round and I tend to run a similar split as they call it a 612 00:30:55,560 --> 00:30:59,400 similar program. What I do when I'm cutting is 613 00:30:59,400 --> 00:31:01,960 primarily 2 things. At least this is the mindset, 614 00:31:01,960 --> 00:31:03,760 right? I'm going to do everything I can 615 00:31:03,760 --> 00:31:07,280 to preserve my strength and muscle mass, meaning my main 616 00:31:07,280 --> 00:31:11,280 goal isn't to lift more weights to put more on the bar and to 617 00:31:11,280 --> 00:31:14,400 use progressive overload as aggressively as I normally do 618 00:31:14,400 --> 00:31:17,680 year round. So I'm happy if in a 30 to 60 619 00:31:17,680 --> 00:31:21,040 day cut if I can just stay the same strength because that means 620 00:31:21,040 --> 00:31:22,680 I'm probably preserving my muscles. 621 00:31:22,680 --> 00:31:26,800 So the point there is don't try to have two goals that are at 622 00:31:26,800 --> 00:31:28,360 opposites with each other, right? 623 00:31:28,360 --> 00:31:31,400 It is without advanced supplements, I'll call them, 624 00:31:31,600 --> 00:31:34,800 it's very difficult to basically cut and get stronger at the same 625 00:31:34,800 --> 00:31:36,720 time. It can be done, but it's very 626 00:31:36,720 --> 00:31:39,240 hard for most of us. So as far as strength training 627 00:31:39,240 --> 00:31:43,040 goes, I don't change that much. But one thing I do change is 628 00:31:43,040 --> 00:31:46,680 I'll use more super sets to shorten the length of the 629 00:31:46,680 --> 00:31:49,440 training session. So that, and this is the second 630 00:31:49,440 --> 00:31:53,160 thing that I do, I can layer in more cardio and I monitor that 631 00:31:53,440 --> 00:31:56,400 closely because you don't want to do so much cardio that you 632 00:31:56,400 --> 00:32:00,160 start to lose strength, but you can burn more calories in your 633 00:32:00,160 --> 00:32:03,240 cardio session. So my strength training does not 634 00:32:03,240 --> 00:32:06,840 change all that much when I'm cutting and if anything, I want 635 00:32:06,840 --> 00:32:10,600 to maintain and maybe just get slight, slight improvements in 636 00:32:10,600 --> 00:32:13,080 some of my lifts. What is my training program? 637 00:32:13,080 --> 00:32:15,360 I've talked about it on the show, but just to really hit it 638 00:32:15,560 --> 00:32:18,240 high level, I use a four day training split. 639 00:32:18,400 --> 00:32:22,320 I've been using it. The first day is upper strength 640 00:32:22,320 --> 00:32:25,680 so my entire upper body. My second day is lower with a 641 00:32:25,680 --> 00:32:29,280 quad focus and I do do some strength so some lower reps 642 00:32:29,280 --> 00:32:32,800 heavier weights there. Wednesdays, my third day, is a 643 00:32:32,800 --> 00:32:36,680 long cardio day, which is a zone 2 day and I tend to do core as 644 00:32:36,680 --> 00:32:39,360 well there. Coming back to Thursday is 645 00:32:39,360 --> 00:32:43,200 another upper session but it's hypertrophy focused so I'm doing 646 00:32:43,360 --> 00:32:47,880 a lot more reps, more time under tension to try to breakdown 647 00:32:47,880 --> 00:32:50,040 muscle. And then Friday is my second 648 00:32:50,080 --> 00:32:53,440 lower day but it's more of a glutes and hams focus and I do 649 00:32:53,440 --> 00:32:56,240 do some quads. Saturday's is another cardio 650 00:32:56,240 --> 00:32:58,920 day, but that's my zone 5 day. Try to get my heart rate way up 651 00:32:58,920 --> 00:33:01,080 there. So once more, upper lower 652 00:33:01,080 --> 00:33:06,400 cardio, upper 2, lower 2 cardio. And that's my split. 653 00:33:06,640 --> 00:33:09,720 And the main thing and the main take away here when it comes to 654 00:33:09,720 --> 00:33:14,080 training is the opportunity in those cardio sessions. 655 00:33:14,080 --> 00:33:18,320 So I'll start here. Normally my cardio is Monday, 656 00:33:18,360 --> 00:33:22,320 Wednesday, Friday, Saturday, and those Monday through Friday 657 00:33:22,320 --> 00:33:24,560 cardio sessions tend to be Zone 2. 658 00:33:24,600 --> 00:33:27,800 And I focus on zone 2 because I've seen enough evidence that 659 00:33:27,800 --> 00:33:32,800 that is a really good heart rate zone for both fat loss and 660 00:33:32,880 --> 00:33:36,520 health span, Being leaner, living longer, who doesn't want 661 00:33:36,520 --> 00:33:38,000 that? But what I tend to do, 662 00:33:38,000 --> 00:33:41,760 especially if I have 30 days like I have right now, is in 663 00:33:41,760 --> 00:33:45,720 those zone 2 cardio sessions, I just make them harder. 664 00:33:45,880 --> 00:33:49,560 I might run faster, it might, I might not even extend the 665 00:33:49,560 --> 00:33:53,360 duration of them, but I just look to burn more calories in 666 00:33:53,360 --> 00:33:55,640 those sessions. Now when I'm focusing on zone 2, 667 00:33:55,640 --> 00:33:58,200 that's not necessarily the case because I'm intentionally 668 00:33:58,200 --> 00:34:01,680 sometimes running slower so I don't get outside of that zone. 669 00:34:01,920 --> 00:34:05,400 It's because I don't want to have my cardio efforts have an 670 00:34:05,400 --> 00:34:07,840 interference on my strength training because your body will 671 00:34:07,840 --> 00:34:11,199 adapt if you're forcing it to run too fast, too much. 672 00:34:11,280 --> 00:34:14,040 But I would say throw caution to the wind, especially as you get 673 00:34:14,040 --> 00:34:17,159 close to your goal date for whatever you want your body fat 674 00:34:17,159 --> 00:34:19,560 percentage to be. Run harder. 675 00:34:19,560 --> 00:34:23,159 Try to maximize those sessions. Don't overdo it, but just put a 676 00:34:23,159 --> 00:34:25,440 little bit more effort in those zone 2 sessions. 677 00:34:25,440 --> 00:34:29,760 So I would recommend at least 90 minutes of intentional cardio 678 00:34:30,040 --> 00:34:32,679 every single week. And in those sessions, if you're 679 00:34:32,679 --> 00:34:36,159 already have been doing cardio, just work a little bit harder 680 00:34:36,159 --> 00:34:38,239 and burn some more calories in those sessions. 681 00:34:38,639 --> 00:34:42,560 And then also another strong recommendation is if you're not 682 00:34:42,560 --> 00:34:45,000 doing HIT currently high intensity interval training, if 683 00:34:45,000 --> 00:34:46,639 you haven't been doing it, you're not doing it. 684 00:34:46,880 --> 00:34:51,960 I strongly suggest you layer at least one HIT session into your 685 00:34:51,960 --> 00:34:53,679 training. Alright, that could be one 686 00:34:53,679 --> 00:34:56,639 session at 15 minutes. If you want to do 2 sessions a 687 00:34:56,639 --> 00:34:59,000 week, just try not to do them too close to some of your 688 00:34:59,000 --> 00:35:01,560 strength training. You can do 210 to 15 minute 689 00:35:01,560 --> 00:35:04,720 sessions, but you want to make sure you're doing intervals of 690 00:35:04,720 --> 00:35:08,440 Max effort with a rest, Max effort with the rest. 691 00:35:08,440 --> 00:35:12,520 That could be sprints, could be hill sprints, assault bike, box 692 00:35:12,520 --> 00:35:16,960 jump, burpees, cycling, swimming, whatever you enjoy 693 00:35:16,960 --> 00:35:20,480 doing but also pushes you so that you can work to near 694 00:35:20,480 --> 00:35:23,760 maximal efforts. Because there is no question 695 00:35:24,040 --> 00:35:26,600 that by working into HIT training, getting your heart 696 00:35:26,600 --> 00:35:30,040 rate way up, you are going to burn more calories after those 697 00:35:30,040 --> 00:35:32,440 sessions. There's this after burn kind of 698 00:35:32,440 --> 00:35:35,600 phenomena. And I found personally that when 699 00:35:35,600 --> 00:35:39,000 I lean into HIT and really make sure I'm doing it on a regular 700 00:35:39,000 --> 00:35:42,320 basis, that's where I can really burn off those extra kind of 701 00:35:42,320 --> 00:35:46,800 stubborn pounds of body fat. So you want to combine Zone 2 702 00:35:47,080 --> 00:35:49,400 and HIT on top of your normal strength training. 703 00:35:49,640 --> 00:35:51,960 You should be good to go, especially if you're following 704 00:35:51,960 --> 00:35:53,760 the nutrition protocols we already talked about in this 705 00:35:53,760 --> 00:35:56,480 episode. All right, let's be honest, 706 00:35:56,480 --> 00:35:58,840 you're probably not a professional athlete with a 707 00:35:58,840 --> 00:36:01,400 personal chef and unlimited recovery time. 708 00:36:01,680 --> 00:36:04,040 If you're like me, you're hitting the gym at 5:00 AM 709 00:36:04,040 --> 00:36:07,720 before work or squeezing in training between meetings, just 710 00:36:07,720 --> 00:36:10,360 trying to stay consistent while life keeps throwing you curve 711 00:36:10,360 --> 00:36:13,320 balls. That's exactly who Purest 712 00:36:13,320 --> 00:36:16,480 Nutrition was made for. Purist keeps it simple. 713 00:36:16,880 --> 00:36:20,480 NSF certified supplements with minimal clean ingredients that 714 00:36:20,480 --> 00:36:24,120 actually taste good. 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That's Purest nutrition.com 726 00:37:03,520 --> 00:37:06,000 because your nutrition should work as hard. 727 00:37:06,160 --> 00:37:09,240 As you do. And then my last recommendation, 728 00:37:09,240 --> 00:37:11,640 we talked about nutrition, we talked about fitness. 729 00:37:11,640 --> 00:37:14,280 I'm going to call this kind of daily routines. 730 00:37:14,280 --> 00:37:15,480 The first thing I'm going to recommend. 731 00:37:15,480 --> 00:37:17,640 This is a universal thing that everybody should do when you're 732 00:37:17,640 --> 00:37:20,760 cutting daily weigh insurance at the same time every single day. 733 00:37:20,760 --> 00:37:24,680 My routine right now is I wake up, I use the bathroom, I jump 734 00:37:24,680 --> 00:37:28,360 on a scale every single morning, especially when I'm focused on 735 00:37:28,360 --> 00:37:30,240 cutting. And this is important. 736 00:37:30,240 --> 00:37:35,240 You can see daily fluctuations in weight ±.5 lbs, sometimes 737 00:37:35,240 --> 00:37:38,040 even a pound, right? Even if you're really dialed in 738 00:37:38,040 --> 00:37:40,480 on your fitness, nutrition, that doesn't matter as much. 739 00:37:40,480 --> 00:37:42,920 What you want to look at is the trends week over week. 740 00:37:42,920 --> 00:37:45,960 You do want to see decreases in body weight. 741 00:37:45,960 --> 00:37:48,280 And if you don't, and this is the reason that we weigh in 742 00:37:48,280 --> 00:37:51,680 every single morning, if you don't, you can pull the levers 743 00:37:51,680 --> 00:37:54,640 that we just talked about. You can focus on getting more 744 00:37:54,640 --> 00:37:57,360 disciplined around eating or maybe even adjust that calorie 745 00:37:57,360 --> 00:37:59,600 goal if you've been hitting the goal down lower. 746 00:38:00,000 --> 00:38:04,040 And you can add movement to increase the calories that 747 00:38:04,040 --> 00:38:06,720 you're burning. And those two things together 748 00:38:06,840 --> 00:38:10,240 are what creates that 500 daily calorie deficit. 749 00:38:10,240 --> 00:38:12,320 But you can't know to do that unless you're tracking 750 00:38:12,320 --> 00:38:13,960 something. And in this case, you're 751 00:38:13,960 --> 00:38:17,640 stepping on the scale every single morning, logging it down 752 00:38:17,680 --> 00:38:20,240 somewhere and then adjust those levers. 753 00:38:20,560 --> 00:38:23,520 And the mirror helps too. You know, sometimes you know, 754 00:38:23,520 --> 00:38:25,240 you can, you can get off the scale and be like, oh, I gained 755 00:38:25,240 --> 00:38:27,160 a pound. And then you look in the mirror 756 00:38:27,320 --> 00:38:29,960 and you look even leaner than you did the day or the day or 757 00:38:29,960 --> 00:38:32,400 two before, right? So don't, don't overlook the 758 00:38:32,400 --> 00:38:35,680 significance of your own subjective view of yourself, but 759 00:38:35,680 --> 00:38:39,120 make sure you're stepping on a scale every single morning and 760 00:38:39,120 --> 00:38:41,200 tracking it. And this last one, I think is 761 00:38:41,200 --> 00:38:44,920 one of the most overlooked, but most important parts of losing 762 00:38:44,920 --> 00:38:47,080 fat. And it's what's called NEAT. 763 00:38:47,360 --> 00:38:50,720 It's an acronym NEAT, non exercise, activity 764 00:38:50,720 --> 00:38:53,880 thermogenesis. NEAT essentially is this, it's 765 00:38:54,080 --> 00:38:57,800 how many calories do you burn outside of intentional workouts, 766 00:38:57,880 --> 00:38:59,240 right? Intentional exercise. 767 00:38:59,640 --> 00:39:02,960 It's again, it's The Walking, it's the standing up, it's the 768 00:39:02,960 --> 00:39:05,560 carrying things, you know, dealing with kids jumping 769 00:39:05,560 --> 00:39:09,080 around. NEAT is so, so overlooked. 770 00:39:09,080 --> 00:39:11,200 I had a guest on the show that just talked about the fact that 771 00:39:11,200 --> 00:39:15,120 most of us will just bust our ass in like a 60 minute workout 772 00:39:15,120 --> 00:39:17,440 and think I'm good for the rest of the day. 773 00:39:17,720 --> 00:39:19,840 And then we just sit at a desk all day. 774 00:39:19,840 --> 00:39:22,240 We don't really move. And people who maybe aren't even 775 00:39:22,240 --> 00:39:25,040 training as hard or as much intentionally or burning more 776 00:39:25,040 --> 00:39:27,120 calories because they have more active lifestyles. 777 00:39:27,120 --> 00:39:31,120 Who do you think is going to be leaner based on what we learned 778 00:39:31,120 --> 00:39:33,680 earlier about having a daily caloric deficit? 779 00:39:34,000 --> 00:39:36,320 It's the person who's who's active all the time. 780 00:39:36,600 --> 00:39:40,080 So don't be that guy or gal. Focus on your training, but then 781 00:39:40,080 --> 00:39:44,720 also be intentional to move every single day. 782 00:39:45,000 --> 00:39:46,880 And that's something that I do and I embrace. 783 00:39:46,880 --> 00:39:49,560 I actually just bought a weighted vest from Rep Fitness. 784 00:39:49,880 --> 00:39:52,520 What I'll do is I have two slots every single day. 785 00:39:52,520 --> 00:39:55,520 They're 15 minutes each. I've got a half mile route. 786 00:39:55,960 --> 00:39:57,840 I will basically just throw on 20 lbs. 787 00:39:57,840 --> 00:40:00,200 You don't have to do that. You can just go for a walk, but 788 00:40:00,200 --> 00:40:02,640 I'll throw on 20 lbs. I have a little timer. 789 00:40:02,640 --> 00:40:05,520 It's at 12:00. I'll go out and I'll just walk. 790 00:40:05,560 --> 00:40:07,520 I'll do my half mile. I might do a bit longer. 791 00:40:07,520 --> 00:40:10,600 I set a timer for 15 minutes. I come back in, guess how many 792 00:40:10,600 --> 00:40:13,200 steps I'm getting a lot. And then I do the same thing at 793 00:40:13,200 --> 00:40:16,040 the end of the day. Just little steps like that, 794 00:40:16,040 --> 00:40:18,800 little intentionality. Set some alarms, have a plan, 795 00:40:18,800 --> 00:40:22,880 stand up more at your desk, but be intentional to move more 796 00:40:22,920 --> 00:40:25,720 every single day because again, what you're doing is you're 797 00:40:25,720 --> 00:40:27,600 just. Adding to those calories burned 798 00:40:28,040 --> 00:40:30,680 and increasing the likelihood that you'll create that deficit. 799 00:40:30,680 --> 00:40:34,080 And if you nail that every single day for your 30 or 60 800 00:40:34,080 --> 00:40:37,280 days, you are going to see the results that you're looking for. 801 00:40:37,280 --> 00:40:40,240 And if you haven't used one, I highly recommend if you get a 802 00:40:40,240 --> 00:40:43,360 smartwatch or a fitness tracker, make sure you're checking in and 803 00:40:43,360 --> 00:40:45,200 measuring your steps. Because there's been so many 804 00:40:45,200 --> 00:40:48,640 times when I thought to myself subjectively, oh man, I, I was 805 00:40:48,640 --> 00:40:50,520 moving today must have been like a busy day. 806 00:40:50,880 --> 00:40:55,160 And then I look down wah wah, and I see 8000 steps, 9000 807 00:40:55,160 --> 00:40:56,880 steps. And this is where you might call 808 00:40:56,880 --> 00:40:59,800 me a psychopath, I don't know. But if I see that at the end of 809 00:40:59,800 --> 00:41:02,640 the day, if I see that I didn't hit my daily step goal, which 810 00:41:02,640 --> 00:41:06,840 for me is 10,000, average about 12,000, I will literally go for 811 00:41:06,840 --> 00:41:08,600 a final walk just to get to that goal. 812 00:41:08,800 --> 00:41:12,600 I don't do that year round. But again, hard things require 813 00:41:12,600 --> 00:41:15,000 hard effort, right? Hard goal, losing body fat. 814 00:41:15,000 --> 00:41:17,080 This is the time when you're in the middle of a cut where you 815 00:41:17,080 --> 00:41:19,000 got to step it up. And that's exactly what I 816 00:41:19,000 --> 00:41:21,640 recommend. So don't overlook the impact of 817 00:41:21,640 --> 00:41:24,800 the calories that you're burning outside of the workouts that 818 00:41:24,800 --> 00:41:27,120 you're actually doing, because that could be the difference 819 00:41:27,120 --> 00:41:30,120 maker to lose the body fat that you're looking for, to look and 820 00:41:30,120 --> 00:41:34,520 to feel great. All right, folks, I hope that 821 00:41:34,520 --> 00:41:37,040 was helpful. I hope you learned something. 822 00:41:37,040 --> 00:41:39,920 I hope it was encouraging. Just in summary, number one, 823 00:41:39,920 --> 00:41:41,920 track everything. Do not guess. 824 00:41:42,080 --> 00:41:45,600 There's tools that you can have to measure your progress #2 nail 825 00:41:45,600 --> 00:41:48,520 down the nutrition. It's the most important part of 826 00:41:48,520 --> 00:41:51,040 the whole thing. You need to be in a deficit, 827 00:41:51,040 --> 00:41:54,640 which comes down to calories and macros, and track those as well. 828 00:41:54,920 --> 00:41:56,800 Train smart. You don't necessarily have to 829 00:41:56,800 --> 00:41:59,400 change your strength training all that much, but just think 830 00:41:59,400 --> 00:42:02,040 about cardio and more effort. Make sure you're again 831 00:42:02,240 --> 00:42:04,720 maintaining that deficit through the calories that you're 832 00:42:04,720 --> 00:42:06,760 burning. Don't overlook, and this is 833 00:42:06,760 --> 00:42:10,560 number 4, the importance of non exercise calories burn, right? 834 00:42:10,560 --> 00:42:13,720 The neat part of it, just be active and moving throughout the 835 00:42:13,720 --> 00:42:17,520 day and then make sure you are tracking and jumping on a scale 836 00:42:17,520 --> 00:42:21,840 just to measure your success. Check out the description in the 837 00:42:21,840 --> 00:42:23,760 show notes. I'll link to some tools that you 838 00:42:23,760 --> 00:42:26,720 might find helpful, things like calories, trackers, things like 839 00:42:26,720 --> 00:42:28,600 that. And of course you have my my 840 00:42:28,600 --> 00:42:31,080 sponsors, my partners in there too, if you're looking for like 841 00:42:31,080 --> 00:42:33,080 whey protein, pre workout, things like that. 842 00:42:33,120 --> 00:42:34,360 But yeah, I hope that was helpful. 843 00:42:34,440 --> 00:42:36,520 I hope you can apply some of those things. 844 00:42:36,520 --> 00:42:38,480 You can always ask any questions if you have them. 845 00:42:38,480 --> 00:42:41,720 You can e-mail us at contact@strongerweekly.com or 846 00:42:41,720 --> 00:42:44,840 message us on Instagram. And wherever we are, I always 847 00:42:44,840 --> 00:42:46,640 like to ask. We're just so grateful for the 848 00:42:46,640 --> 00:42:48,640 listeners who have found us and stay with us. 849 00:42:48,840 --> 00:42:51,920 If you think this show could benefit anyone in your life, 850 00:42:51,920 --> 00:42:54,200 please forward it to them. We just absolutely love that you 851 00:42:54,200 --> 00:42:55,720 do that. And if you haven't already, 852 00:42:55,960 --> 00:42:59,000 please consider rating the show, subscribing wherever you found 853 00:42:59,000 --> 00:43:00,680 us, and even leave a comment and review. 854 00:43:00,680 --> 00:43:03,480 That stuff is so helpful because we love to hear from you, but it 855 00:43:03,480 --> 00:43:07,240 also helps this whole algorithm thing recommend our show to 856 00:43:07,320 --> 00:43:09,040 other people. So if you could do that, we 857 00:43:09,040 --> 00:43:12,920 would be absolutely so grateful. And then just as a reminder, we 858 00:43:12,920 --> 00:43:16,000 are in the process of revamping our website and adding some 859 00:43:16,000 --> 00:43:18,440 great fitness content and fitness programs there. 860 00:43:18,440 --> 00:43:23,240 You can find us at www.strongerweekly dot com. 861 00:43:23,240 --> 00:43:25,360 Again, that's stronger weekly.com. 862 00:43:25,360 --> 00:43:28,920 We certainly hope you check it out, but thank you so much for 863 00:43:28,920 --> 00:43:31,800 joining the show. We hope you had an amazing Saint 864 00:43:31,800 --> 00:43:34,760 Patty's Day and we will see you next week.