Latest / SOTA Personal Training Podcast / 10 Fat-Burning Strategies Ranked in Order of Importance

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10 Fat-Burning Strategies Ranked in Order of Importance · SOTA Personal Training Podcast

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Ladies and gentlemen, welcome to the SODA Personal Training
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Podcast. We help busy adults get strong
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and fit and stay that way for a really long time.
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I'm coach Sean here with coach Phil.
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How we doing, Phil? I'm good.
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Very good. Today we're going to give you
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guys 10 fat burning strategies ranked in order of importance.
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OK? So from #10 all the way to #1
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the most important fat burning strategy at the end, OK, Now
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these things all work, OK? They they all work, work to a
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certain extent to burn body fat, but some are a little bit better
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than others. I guess I could maybe make the
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case that number 10 doesn't actually work, but we'll come
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back to that in a SEC here. Yeah, yeah, yeah.
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And I also just want to preface this by a couple saying a couple
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things. So you'll notice we're not going
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to, well, I'm not sure if Phil is, but at least I'm not going
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to mention GLP ones in this discussion.
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That's another, you know, topic that a lot of folks have
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actually been requesting that we talk about.
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I don't know if you're aware of that as well, Phil, but we're
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gonna leave GLPS, you know, the weight loss drugs out of this.
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They certainly have a place for a lot of people.
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And, you know, talk to your doctor about that if that's
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something you're interested in. But, you know, just keep that in
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mind. We're leaving that out of the
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discussion for now. And you'll also maybe notice if
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you listen to last week, the episode I did it.
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Like it seems like a similar thing, right?
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It's like last week, the episode was about how to lose stubborn
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belly fat, quote UN quote, Right.
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And if you're thinking like, well, you know, yeah, it's
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almost like the same topic. Well, yeah, it is.
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And it's like, it's the topic that everybody like, still wants
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help with, you know, realistically.
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So we're doing it. It's it's similar, but this is
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gonna be 10 fat burning strategies ranked in order of
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importance. And the cool thing here is that
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Phil, the Phil does not know the order that I put.
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These in no idea he's flying blind what I'm walking into do.
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You have any thoughts you want to share before we go into this,
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Phil? So there's, there's a couple you
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just mentioned like the GOP one thing and and we've talked quite
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a bit about this and we know a lot of our clients are taking it
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using it as a tool that kind of level up their progress, which
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makes sense. And I was actually, yesterday, I
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actually went to basically a focus group.
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I actually signed an NDAI know it was really official, so I
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can't like say exactly what we did, but it was research based
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and they're just trying to get our ideas on how to help manage
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some of the side effects of GLP one like reduced hunger and, and
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just a number of things. So essentially, I think that
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that could be its own and should be its own episode, but some of
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that might factor in 'cause there is a lot going on and
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there's some overlap here, but we're just trying to give you
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guys the right set of tools so that you can find that right
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balance. We see fat loss a lot and you
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know, this is used synonymously with like, you know, body
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composition, like body fat percentage.
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So we don't always want to frame it like it's like, OK, everyone
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just always wants to lose fat and lose weight, but everyone
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does want to change their body composition.
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So, you know, it's just another way that it's packaged and
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delivered to you guys. So hopefully you get some some
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tips and tricks. I don't know which those are
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going to be today. There's.
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Going to be 10 really good tips and tricks we get much better
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than others. Should we jump into?
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It Let's go. OK #10 once again, starting with
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the not so great OK, things that maybe still work a little bit
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but are not as good as the best strategies we're going to get
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to. OK #10 is doing ABS OK Doing AB
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exercises. All right, I'm actually going
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to. Even though you weren't ready
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for this fill, I'm going to toss this one off to you.
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That way you can explain why doing ABS is definitely not the
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best thing. For losing weight, yeah, in your
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midsection, there's there's a very, very tiny body of evidence
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that it could make a difference. But the the, the major, all the
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major research and just even anecdotally through working with
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adults for 10 years, it it doesn't change much.
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As you've said, you could do no ABS and still lose body
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composition. In fact, there's an opportunity
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cost to woman do 10 minutes of ABS versus maybe she'd do a
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couple sprints on the bike, you know, or whatever else you could
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use that time for. Yeah, don't.
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Don't train core to define your ABS.
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Yeah, very well said. Yeah, I mean, I think
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theoretically every exercise you do is going to burn a little
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more calories, which is, you know, probably a good thing.
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You will get a little bit more if you do the right ABS AB
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exercises, you get a little more definition in the ABS, in the
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six pack muscles, right. So if you get to a low and up
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bodied fat percentage, it'll show.
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But you know, it's not a great strategy to just do a bunch of
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ABS if you're trying to burn somebody fat and recomposition
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the body. Yeah, that's like a like a very,
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very high level, like getting really picky with stuff if we're
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talking about foundation building.
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Yeah, hold off, Hold off for now.
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Yep, great. Let's go into #9 and #9 is we're
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already, we're going to start getting a little controversial
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and we could do like a 10 hour episode, which we kind of have
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on this topic, but #9 not so great.
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But OK, fat burning strategy is doing cardio.
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OK, Now, you know, and, and by this I'm mostly talking about
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doing, you know, let's call it just like lots of, you know,
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steady state cardio, you know, maybe 3045 minutes running,
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elliptical machine, whatever, right?
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Like a, like a good hard bout of cardio, right?
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It can work. You burn calories doing it, you
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definitely do. But in my opinion, it's not as
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good as these other 8 strategies that I have.
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Why don't you talk a little bit more about that?
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Well, this is basically the workout with the place with the
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orange lights, Yeah. So hold on, guys.
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No, I I need. I'm sorry.
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I need to cut you off. Phil.
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He's talking about orange theory, of course, but you know
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that there's orange lights. You're gonna get sued up.
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You're right. Are we gonna get sued?
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No, they're on the ceiling, though ours are on the floor.
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They're on the. Backlighting.
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All right, all right. Fair.
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You have orange lights in RJ. Yeah, right.
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No, it's not us, we don't do this, but but no.
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So the, if you're, you know, 3540 plus, like your body's
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needs change and doing like that, what's kind of called like
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the garbage zone for cardio or boot camp class, right?
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Where you're like kind of lifting weights like quickly.
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So you're kind of in that, you know, 80% heart rate zone or a
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little bit less. It just kind of jacks up the,
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the wear and tear and it's, it's make you a lot hungrier.
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So like cortisol starts peaking and you just don't get the
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benefit of what you're doing it for.
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So in terms of fat loss, it's been shown is great.
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It's lots of low intensity cardio, like walking, like like
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you're not breathing heavy. You can have a casual
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conversation just doing lots and lots and lots of that.
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And then a couple days a week, a short, you know, bit of very
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high intensity near Max work like on a bike or doing sprints
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if you have the capacity. But those two are the best
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probably place to start. But just cardio is such a
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blanket term. Well, what does that mean?
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There's a lot of signs for the heart rate zones and how much
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and it's really multifaceted. But if it comes in the place or
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in lieu of strength training, yes it should.
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Probably it should come later. And spoiler alert, strength
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training will be on the list, you guys OK.
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And actually, we're going to hear, we're going to do
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something fun. We're going to see if Phil can
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guess what number I have strength training on this top
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10. Where do you think strength
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training is going to be ranked, Phil?
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Oh. Well, OK, if we're trying to
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lose. I don't want.
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You, if you want to lose body fat or change your body
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composition, right, strength will help that.
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If we're trying to lose fat, it's a, it's a vehicle for that,
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but it's, that's going to come more to nutrition.
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So where's it going? To be ranked between 1:00.
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I'm I think it's going to be like 3 or 4.
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OK, we shall see folks. OK, let's go on to #8 #8 is
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definitely one that you guys, if you guys know me, you'll know
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that. Yeah, Sean put that in there.
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That was definitely him that said that.
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OK. Because #8 is something that has
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a very, very much a downstream effect on some of the others in
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the top 7 here, OK. And that is getting outside
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every day. OK.
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And you know, I'm not saying you need to spend hours and hours
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outside, right? But I, you know, I'm big on
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getting outside every morning just for a quick walk or
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whatever, just to see the natural light of day.
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OK. And when I talk about downstream
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effects, you know, you think about one thing.
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It's like, OK, well, just getting outside, you had to at
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least move your body a little bit, right?
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You got up off the couch. You got off from behind your
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desk. It means you did something.
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You got, you got some steps which spoiler alert may be on
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the list as well here. You know, so you did some of
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that. You, you know, you theoretically
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it helps with the one of the other items, which is, see, I'm,
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you know, I can't even do this because I'm gonna, I'm gonna
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spoil all the rest. Yeah, yeah, I'm gonna like, I'm
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gonna spoil all the rest. It helps you.
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Let's go right into it. It helps you with #7 which is
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sleeping consistently. OK #7 on the list is consistent
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sleep. OK.
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And there's a lot of factors that go into consistent sleep.
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You know, a, a lot of these all do they, they all affect each
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other, right. But sleep consistency is very
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important and for body composition, right?
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You know, to gain muscle mass, we need to get enough good
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quality sleep to repair the muscles.
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When we, when we strength train to burn body fat, we need to
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make sure that, you know, medical disclaimer, not a
9:04
doctor, but that our hormones are in a good place, you know,
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to be wanting to keep muscle mass and burn body fat.
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There's things like cortisol levels.
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There's all these things that are affected by proper sleep,
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right? And so, you know, proper sleep
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is gonna look a little different for everybody.
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But, you know, strive for at least six, if not 7-8 hours per
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night, right? And try to make it as consistent
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as you can. You know, you're not going to
9:27
get to bed perfectly the same exact time every night, but try
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to be pretty close to it even on the weekends.
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Like it helps a lot, you know? Exactly what do you think?
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So the getting outside one I love and it's a downstream
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effect. And I'd say it's kind of like
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like a gateway, a gateway into everything else that becomes
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more automatic. If you go outside, you're going
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to, you're going to be getting steps more, you're going to be
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getting the natural sunlight like so many things will come
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with that. You'll move without noticing it
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far, far more. And the the country right now, I
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don't think we have, I don't think we have like an issue like
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an obesity problem as much as we have an under movement issue.
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It is just if you look at some of the data on like adolescents
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and like some of these like adolescent boys who have the
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testosterone of like a 70 year old because there's less
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activity there literally on screens and it's worse than what
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adults have it right now. And so like, where is that going
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to go? So like we all got to get
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outside more. We got at least take breaks.
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If you have, if you have kids and you take them outside,
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you're going to be getting active.
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They're going to want, they're going to want uppies and throw
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me to the sky and all that stuff.
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But like, we all just need it for that mental clarity break
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too sometimes. And it's really hard to do, even
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though it's easy, if that makes sense.
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It's like it's right there. I'll do it in 30 minutes.
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Correct. But you gotta, you gotta do it.
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And yeah, just like you said, there's a synergy to all of
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these things we're talking about that help each other.
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It's. The whole sum is greater than
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the equal parts thing. It's like kind of do a little of
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all these 10 things. Yeah, well, and it's funny that
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it's funny that you said the thing about like the phones
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being inside on the phones because oddly enough, another
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spoiler alert, I actually don't have anything related to the
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phone on these strategies. Like the number one strategy
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could be throw your phone in the trash and go play baseball with
11:15
your kids or something, you know?
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But like, yeah, I didn't, I actually didn't put the phone as
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much as I ranted a couple episodes ago about how bad
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phones are for us. I don't have anything directly
11:24
related to a phone or limiting your phone or screen time in
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this top ten, but yeah, exactly. But that's, that's good.
11:32
I mean, there's so many ways, right?
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There's so many things. And some of these are a
11:35
byproduct of some of these actions, right?
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Like that's how this leads to fat loss through 1 mechanism or
11:40
another. It's helping you be healthier.
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And if you live healthier, you're going to have a, a, a
11:45
body composition that that works well for you.
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Yep, exactly #6 drinking enough water.
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I'll let Phil take this away 'cause this is another one of
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your like that you always talk about.
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Water good. Water.
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Water make body so good. Yeah, yeah.
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Go on. Water good.
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It helps you stay full. So it helps with satiety.
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A lot of times I've told a couple clients this, it's kind
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of silly, but I forgot where I heard it from, but it's like the
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Apple test because we're hungry for so many reasons.
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And I think with the GLP one episode, we can dive into hunger
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and all of the hormonal aspects and, and all those other things
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that lead to why am I hungry and why am I not?
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But water does keep you satiated.
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And a lot of times if you think you're hungry, you ask yourself,
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would you have an apple? The answer is yes, you're
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probably hungry. If not, you might be bored,
12:41
stressed, tired, anxious, million emotions that trigger
12:45
that mechanism. So.
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So water does that. Plus it helps with your
12:49
workouts. It helps with blood pressure.
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It helps with all sorts of things.
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So again, one of those things like walking, that's almost too
12:57
easy, you know? Yeah.
12:58
Yeah. But like, some people still come
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in, you know, it'll be 3:00 PM. They're like, I've only had
13:03
coffee. Right.
13:04
Exactly. Yeah, yeah, yeah.
13:05
Very common. And it's something that we
13:07
forget, I think, as coaches, because we're just like second
13:10
nature. Oh, I drink a lot of water
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throughout the day, obviously. It's because when we forget that
13:13
a lot of people don't consume a lot of water, it's a lot of
13:16
other drinks that have a lot of calories that are that are not
13:20
very useful, you know? Yeah.
13:23
So, you know, drink your water, folks.
13:25
Drink your water. OK.
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So, yeah, jot those down. Phil's writing these down as we
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go. It's kind of funny to sleep
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water. OK, so.
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So we're halfway through. OK, let's take a one minute
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intermission here, Phil. So here's what we're gonna do.
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I want you to 1st off, what what do you think?
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Do you agree with kind of the order so far that we have going?
13:41
I I would say yeah, like ABS is like something like I would,
13:47
some of these are like some things to avoid.
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I'd be like, yeah, avoid doing ABS or whatever.
13:53
Same with the cardio piece. It's like we'll do the right
13:56
kind of cardio for you. But so far, yeah, it's so
13:59
individualized. That's going to, it's going to
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be like, well, for one person, that part's easy.
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This is not so I think this so far is a good list, but for
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people will be different. Maybe somebody's number one is
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actually the number four or something like that.
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But no, this is really good. Nobody's number one is do more
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apps, I can almost promise you that.
14:15
But the number 51 will be interesting here because #5 is
14:19
actually like the only one on the list that is a don't do this
14:23
thing very much. OK, 'cause all the, like you
14:26
just said ABS, like I'm fine with people doing ABS.
14:29
You know, it's just not going to hurt.
14:30
Yeah, it's not going to hurt, you know.
14:31
But there's #5 is the I think I'm looking at it, right?
14:34
Yeah. It's the only thing on the list
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that is a don't do this or stop doing this.
14:39
As you know, do it as little as you can.
14:40
I want to know what is it? Guess.
14:43
Wow, stop. I don't know.
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I'd say the phone. Oh yeah, that would have.
14:46
Been drinking alcohol, yes yeah OK, OK I got.
14:49
It stop drinking or severely limit your alcohol.
14:52
Yeah, minimize. We're trying.
14:53
We even had a little pep talk in this one saying that we were
14:55
going to frame things as positively as possible today and
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be as do this, do this, do this, which is great.
15:00
But guys, if you really want to get great body composition
15:03
results, you got to stop drinking.
15:06
Yeah, at least you got, you got to not do it very often at all.
15:08
It would be rare occasions. Best chance at having success
15:11
and make everything else easier. This is not to scold you.
15:14
We don't want you to feel guilty after having a drink, but it's
15:17
tough to take ownership of it if we're having it and then we're
15:20
like, didn't sleep great. Then I got some, you know, some
15:23
food out. Like it happens to all of us
15:25
that drink alcohol. Like I still happens to me once
15:27
in a while. I'm like, I don't want to cook,
15:29
I just want to sleep. But.
15:32
That's part of the reason I've like not, I don't do it on a
15:35
regular basis. We were in Florida last week.
15:37
I had a couple and I just was tired and like I didn't sleep as
15:40
great. I had the opportunity to sleep
15:42
well every night and I stayed up too late and I had a couple
15:45
drinks, you know, probably fuck. I don't know.
15:48
Give me the real number, Bill. Now give me the real number.
15:50
Probably total drinks during the trip.
15:52
I gotta agree. You now.
15:53
I probably had a couple days it didn't a couple days I probably
15:56
had one to three. One night it was Katie, 9.
15:59
We probably went a little, little crazy.
16:01
Yeah, probably. Probably like 5.
16:03
So like 7? I don't.
16:06
Know you don't know I blacked out OK?
16:09
I don't drink much, so just a little bit was like, oh geez,
16:13
OK, good thing I'm not driving. So what we just discovered is
16:15
that Phil has just lost all of his credibility with all of you
16:18
guys. You should listen to me and not
16:20
necessarily listen to Phil. He sounds like a third of my
16:22
clients right now who I'll be like, how much did you drink
16:24
this week? Like, wow, it was a hard week.
16:26
So I had like like 6. This actually doesn't happen
16:28
with that many clients, but I have a few.
16:30
I have a few where I'm just like, you really have to limit
16:32
your alcohol, you know, and they'll be like, well, I'll see.
16:33
It was a hard week and I had to have, I was like, I had to have
16:36
at least three that night. I had to.
16:37
It was a hard day. And I'm like, no, you didn't.
16:40
If you you don't want it that bad, you don't want your results
16:43
that bad. If you had to have three drinks.
16:45
Yeah, yeah, I'm sorry. And I.
16:47
Hey, listen, I get everybody and I'm in it.
16:49
It's the one thing that I I think makes it easier for me to
16:51
say. That is like, no, I don't feel
16:53
bad. I take full ownership.
16:54
Did it slow things down? Did I?
16:56
He's trying. To talk his way out of it, guys,
16:57
listen, he talk his way out of it.
16:59
Go on, go on. This is.
17:00
This is me being relatable like you guys.
17:02
I get it. I'm not relatable guys.
17:04
Ain't your friend all right? I'm here to get you results,
17:06
good friend. Phil's your friend.
17:07
They. Need both of us here.
17:09
Phil wants to. Drink with you guys.
17:11
You want to go drink with the clients, don't you?
17:13
Once in a while. You want to go have a beer with
17:14
them, don't you? I want us all to like have a
17:17
have a drink at like a, a nine year soda versary party, right,
17:21
But then the rest of the week not have any.
17:23
I want to be able to celebrate, if that's part of the thing,
17:26
right? But you don't have to do it that
17:29
don't have to do it. Right, I'm gonna celebrate by
17:31
giving him some protein shakes and stuff.
17:33
All right, All right. See, Phil's gonna side with you
17:35
guys. I'm not.
17:35
I'm not gonna, I'm not gonna side with the things that are
17:37
holding your back, but I'm. The liaison.
17:39
I'm the liaison. Liaison, He's a bad example,
17:43
guys. He's a bad example.
17:44
Yeah, yeah, yeah, he's a bad example.
17:45
We gotta get some good results, all right?
17:47
Good cop, bad cop. I'm the bad cop today.
17:49
OK #4 you pretty much guessed it right #4 strength training.
17:55
Oh, I got it, Got it. Yep.
17:56
You said 3 or 4, all right, Which means there's three things
17:59
that are rated better than that, according to me.
18:03
So yeah, I mean, I'll kind of let you take this away again
18:05
because I know we have the same perspective on it.
18:07
So why strength training in the top 4?
18:09
Why should we lift weights? There's so many reasons, like
18:15
predominantly one, there's a, there's a small, well, not
18:18
predominantly if you have more lean muscle, you're going to
18:21
slightly increase your metabolic rate.
18:23
You remember a few more calories.
18:25
It's not that much though. Everyone thinks it's a ton.
18:27
It's not that much. But what I want you guys to keep
18:30
in mind is when you're stronger, it is easier to go out and say
18:33
yes to things that keep you moving.
18:35
Like the hike on, you know, when you're in Sedona, AZ or if
18:39
you're, you know, out at the beach, right?
18:41
You're just going to move more because you have more energy
18:43
because you feel more capable. That is the biggest I think
18:47
return is you just have more confidence to do more stuff that
18:50
keeps you moving. It does.
18:55
It acts as a sponge for blood sugar, which is a huge issue
18:59
right now. We have a very much an under
19:00
muscled problem in America. They call this sarcopenic
19:03
obesity. Where there's there's, you know,
19:06
if we're carrying extra weight in our body, if we also have low
19:09
muscle mass, that's like a a multi factored health risk for a
19:13
lot of people. So they've studied this.
19:16
If you're, if you have a little extra weight in your body, but
19:19
you also have sufficient muscle mass, your health outcomes are a
19:22
lot better. So that's why it's good to
19:23
strength train because the rest of it will come with time.
19:26
Yeah, those are two big ones in my mind.
19:29
Yeah, well, exactly. And I think also just the key
19:31
thing is like when we talk about trying to lose weight, you know,
19:34
obviously eating less calories than your then you're burning.
19:38
You want to do something to maintain your muscle mass.
19:41
We have to maintain our muscle mass that we were keeping
19:43
muscle. So we, we got a strength train.
19:44
We got to do something to keep those muscles in the body.
19:49
Yeah #3 Getting close here. OK.
19:52
Number three, third most important fat burning strategy
19:55
is eating a Whole Foods diet or as close as you can to as many
20:00
Whole Foods as possible, minimizing your processed foods.
20:05
We've. We've ranted about it enough in
20:07
different episodes. I certainly did in the past
20:09
episode. What comments do you have on?
20:15
This all right as the liaison here.
20:17
Yeah, side with. Them here, yeah, yeah.
20:19
Don't you tell them convenient things typically?
20:22
Typically, or in a lot of cases aren't the Whole Foods things.
20:26
Now that's not always true. I mean, you're here all the time
20:29
eating quick healthy stuff like cheese and sourdough bread and
20:32
stuff like that. Like it is possible.
20:33
Literally just did an hour. I agree Katie, so I was waiting
20:36
for. Your Katie is like I bought you
20:37
on a wedge of cheese or something.
20:40
It's. Gone.
20:40
It's gone now. OK, I ate half of it yesterday
20:42
and half today. It's a large wedge too.
20:45
The. Big boy 8 servings, 110 calories
20:47
apiece, 7. I think it was a 7 or 9 grams of
20:49
protein. It was one of the relatively
20:51
like sharp ones, like Pecorino Romano's.
20:53
They're good. Yeah, yeah, it's a very good.
20:55
Yeah, not the best best thing. We're tangenting.
20:57
It's OK. I have like 3 tangents left
20:59
today. Yeah, we haven't used any of
21:00
them. Yeah, yeah, yeah.
21:00
You haven't even used a metaphor.
21:02
Not the best best thing. Cheese is not never gonna be the
21:05
best best thing. If you're trying to burn body
21:07
fat because it is highly caloric, there is a lot of fat
21:09
in it. Really any kind of cheese.
21:11
Right. Trying to do like I'm doing
21:12
right now, trying to bulk up a little bit, it can be very good
21:15
for you. Yeah.
21:17
And you know, cheese, a lot of them are, I would argue, very
21:19
healthy. If you tolerate, should I say,
21:22
if you tolerate dairy well, I would argue that cheese is a a
21:26
pretty healthy food. That could be another 10 hour
21:28
long podcast because cheese healthy.
21:30
But like, yeah. Well, it's convenient, yes, and.
21:32
That's everything is that. Go ahead.
21:34
I was gonna say it's also just not a pop tart or something
21:37
that's like processed and filled with sugar, you know?
21:39
Right. So yeah, I mean, that's the
21:41
whole thing. We're trying to eat healthy.
21:42
It's just like, I don't want to take the time to do it or get
21:45
distracted. I don't have a system for it.
21:46
So to make it easy, yeah, simplify, simplify down to its
21:50
base units of I got cheese and I got a piece of fruit like
21:54
sometimes if that's a snack. Cheese in a banana.
21:57
Nominal. Like, literally, yeah, for some
21:59
people, I know it's going to seem weird, but it doesn't go
22:00
together, really. But like, cheese in a banana,
22:03
Like, go in there and grab a couple of pieces of string
22:04
cheese in a banana. Is it the healthiest, healthiest
22:07
foods ever? OK, probably not.
22:09
But it's better than most snacks you're going to get in most
22:11
places. I'd still say that's like AB
22:13
plus A minus tier snack. Yeah, yeah, yeah, yeah, right,
22:15
'cause there's it's not processed.
22:17
It's it's still got a little bit of protein, probably not enough
22:20
that we'd like to see in a meal. It's probably closer.
22:22
I can eat enough cheese. To get enough protein, don't you
22:24
worry. Good.
22:25
But but yeah, like Whole Foods, right?
22:28
There's more nutrient value. So when we have, when we have a,
22:33
we have an opportunity cost to what we eat, right?
22:36
So when we're like, quote UN quote dieting, right, or trying
22:39
to lose weight, we're eating less calories.
22:41
We want to have things that are nutritious so our body can still
22:43
function properly and efficiently.
22:47
So there's a nutrient density factor that I think sometimes we
22:50
forget about. So even if we're eating the
22:51
right numbers, which is like the kind of macro, if it fits your
22:54
macro approach, which works, but doesn't have the micronutrients
22:58
that you need and, and everything else.
23:01
So Whole Foods are going to help with that.
23:03
And also they just give you better feedback on how full you
23:06
are. You're just going to feel
23:08
better, you know, with that whole adage of adage of we are
23:14
what we eat. Like there's there is some truth
23:17
to that. Like the cells that our body
23:20
rebuilds over time is is from what we put in.
23:23
So you know, you're gonna feel better.
23:26
Doesn't have to be perfect. Leave some room for some stuff
23:28
once in a while. But yeah, Yep.
23:30
A. 100% yeah #2 getting steps, getting steps is the number
23:37
10,000 per day. Well, I don't know, but I mean,
23:39
like, get more steps than you're getting now basically is the
23:43
correct answer for most people, you know, I mean, you know,
23:46
you'll hear like, quote UN quote, experts say like, well,
23:49
actually 7000 steps a day is great, or 8000 or 10, or maybe
23:53
is it 12 That seems too much, whatever.
23:55
But like just get more steps. Most people could use more
23:58
movement. So if you have a step tracker,
24:00
that's great, but you know, it's, it's one of those too.
24:04
It's just like, well, what is more important in terms of, you
24:08
know, trying to create a caloric deficit?
24:11
Is it by trying to move the body more throughout the day?
24:13
Or is it by trying to eat less? You know, OK, you got to kind of
24:16
do one or the other sometimes. And like, you know, I have a
24:19
client, for example, who a few clients like this, but one in
24:22
particular I'm thinking of like, you know, he lost a bunch of
24:25
weight over the last two years. When I say a bunch, like around
24:29
£100.80 to 100, I don't know, yeah, it's just a different
24:33
person at this point. And, you know, I asked him like,
24:36
so, yeah, like what? You know, because I've been
24:37
working with him a lot. But like, we don't even
24:38
necessarily talk that much about diet.
24:41
And I'm like, you know, yeah, like tell me more like.
24:44
So yeah. What all did you change with
24:45
diet? Like, you know, and how did the
24:47
last couple years go? How did you get to where you
24:49
are? He's like, I mean, I ate better,
24:51
but it was just, I had to move. I, I, I get out and I walk.
24:54
He takes a long walk every morning.
24:55
You know, he's like, I just, you just got to move.
24:58
You just got to move your body, right?
25:00
And the way it will probably come off, you know, if you just
25:02
move. So whether it's him walking, you
25:04
know, for 45 minutes in the morning, really long walk, Yeah.
25:09
I mean, how many steps is that? You know, probably 56000.
25:12
I don't know, right? But it's off to a really good
25:14
start right there. And the thing you might ask
25:17
yourself then is like, well, why is cardio then ranked 9th, for
25:21
example? OK.
25:23
And this is where we really would have to get into the
25:25
weeds, right? Because cardio certainly does
25:28
burn calories. Yeah.
25:29
Of course. One of the arguments that we can
25:31
make is part of what happens is steps.
25:34
If you're just walking, you know, it doesn't tend to tax
25:37
your whole body that much like an intense cardio session does.
25:41
So like you do any sort of like super high intensity hit cardio
25:44
workout or just like, you know, go on a Stairmaster machine and
25:49
just crush yourself for 30 minutes or whatever.
25:52
Once you do that, your energy for anything else for the rest
25:55
of the day is like dead, you know, and the studies even show
25:58
that your NEAT, your non exercise activity thermogenesis
26:02
goes down after you do a very intense cardio session.
26:05
So like you move less throughout the rest of the day if you do a
26:08
really hard session of cardio in general, correct.
26:12
And it also makes it really tough to continue.
26:16
Well, hold that thought. I have a thought that I want to
26:19
it's going to take me like a full minute to flush it out.
26:21
I'm going to say how we got a client walking in right now.
26:23
So you you ramble and hold down the Fort for one.
26:26
Minute I got a yeah, I got a good thing here.
26:28
So the 10,000 step goal thing I actually wanted to kind of share
26:31
with you guys. Where did this even come from
26:34
and why is it 10,000? Right?
26:37
In 1965 there was a Japanese marketing company for a
26:41
pedometer called the Mampoke. Mampoke which translates to
26:47
10,000 steps meter. The number was not based at all
26:50
in scientific research, but it was chosen because the Japanese
26:54
character for 10,000 looks like a person walking, making it a
26:58
catchy slogan for a new device. That's from Google AI
27:01
disclosure. It sounds about right.
27:03
I've heard the story before, but yeah, this device was created by
27:10
a doctor, Doctor Yoshiro Hatano, linked to Yamasaklaq.
27:16
So this is all just marketing, like many, many things that are
27:19
too good to be true. The key with all the stuff
27:22
making progress is see where you're at.
27:24
OK, you can use when your Apple watches that probably be
27:26
accurate enough, or you can get a legit pedometer that's still a
27:30
lot, lot closer and just see where you're at.
27:33
And then, you know, ask us, we'll help you map out how many
27:36
do I need given the hours I have available?
27:38
The reason people do cardio, which makes sense and why they
27:41
the HIT thing became so popular, is it's so efficient for burning
27:45
calories because like I don't have, I don't have 3 hours to
27:48
walk. If you do, that's the best bet.
27:50
If you don't, then you, you know, tend to want to bump up
27:53
and add those cardio days for efficiency only.
27:56
But does come at a cost. Where did we leave off?
28:00
Oh, well, what I was going to explain is like in my experience
28:05
with it doing a lot of really intense cardio, it does make it
28:09
so it's harder to strength train effectively and not to get into
28:14
the whole like cardio kills gains, which is like kind of
28:17
like a bro almost myth, you know, it's like a Jim bro thing.
28:21
I don't, I wouldn't really agree that cardio kills your gains,
28:24
but I would say that yeah, if you're doing like 3-4, five
28:28
really hard cardio sessions every week, you're going to
28:31
struggle to strength train to your maximum capacity, right?
28:34
Which then as we talked about in strategy, you know, the 4th
28:37
ranked one here, you want to be able to strength train well.
28:40
That way you can maintain as much muscle mass as possible.
28:43
If you're trying to lose weight, burn calories, you know.
28:45
Cardio should be the yeah, cardio should be the side dish,
28:48
like strength training and walking should be that main
28:51
plate, the meat and potatoes. Yep, if you will.
28:53
I guess that's a metaphor. The meat and potatoes.
28:56
And the last thing I want to say about that idea is like every,
29:00
every person that I've ever known that has lost probably,
29:03
you know, like big time weight loss, like 80 plus pounds,
29:06
because there have been quite a few over the last decade that
29:09
have worked with people. There's one aligning
29:12
characteristic, like on top of like, yeah, there's strength
29:15
training a couple days a week. But there's one that always
29:18
changed the game to people in the same boat that didn't lose a
29:21
lot of weight or didn't last. And it's that the first group,
29:24
they walked, they walked, they walked all day and they said, I
29:28
just started walking. I just walked.
29:30
I looked at what I ate a little bit.
29:31
Even if they didn't clean it up, they just walked a ton.
29:36
That can be such a drastic difference from what people are
29:38
doing throughout the day to finally pull that lever.
29:42
They are happier. Like I said, they're getting
29:44
sunlight, so they're sleeping better, so they wake up and so
29:47
they're going to be more consistent.
29:48
It's it's just this downriver effect like you said. 100% Let's
29:53
move on to number one. OK?
29:55
And now I, I want, I want to do a, a pop quiz, a test for the
29:59
listeners, OK? This is going to be a test for
30:02
our listeners, OK? For those who have listened to
30:03
the podcast for a while now, OK, so I'm going to have you guess
30:07
in a second as well. But first thing I want to do, I
30:09
want to give the listeners, I want you in your head to see if
30:12
you can guess right now. If you're listening to all this,
30:14
I'm going to give you 5 seconds to guess in your own head what
30:17
is going to be #1. At first I was like I.
30:22
Was giving him 5 seconds. We were supposed to be silent.
30:24
OK, so I'll be quiet. 5 seconds go OK.
30:28
All right, they should have their guesses.
30:29
OK, you go. You go.
30:31
I thought I was like, what is Sean gonna say on this?
30:33
Cause we've been talking about, you know, getting outside and
30:34
this and that. And then I was like, Oh yeah, of
30:36
course I know what it is. Yep.
30:37
It's a calorie deficit. Go ahead.
30:39
Yeah, Yeah. OK, tracking.
30:40
I'm I was like worried. I'm like, am I gonna get the
30:42
same answer? Yeah, yeah, you basically, it's
30:44
tracking your macros, tracking your calories and your macro
30:46
nutrients. Yeah, Yep, yeah.
30:49
And it's we're back to the somewhat unfortunate reality
30:52
that the best way to make sure this happens is to track your
30:57
calories regularly and make sure you're in a mild calorie deficit
31:01
with enough protein to maintain muscle mass.
31:03
And I feel like I don't even think I'm gonna lay out the real
31:06
details of it here, 'cause we've done it so many other times.
31:10
And but again, yeah, it's figure out what your maintenance
31:13
calories are. You know, take 200 to 400, maybe
31:16
up to 500 off of that. And then, you know, eat that
31:20
many calories with, we'll call it 1g of protein per pound of
31:23
target body weight. Like that's the simple formula.
31:25
OK. And again, like it's it's
31:30
unfortunate and inconvenient because it is probably out of
31:33
all these things, it's maybe like the most tedious aspect of
31:37
it or the one that requires the most discipline.
31:40
Like, you know, I mean, even like that they're doing the
31:42
workouts like, yeah, it's relatively easy.
31:44
Strength train a couple times a week, you know, get some steps.
31:46
You know, it's it's like, it's like, sure, you just got to go
31:49
do it. And you just count necessarily
31:50
everything, you know, go to sleep, whatever.
31:53
Like, you know, get outside, take a quick walk like but the
31:57
go ahead. I haven't, I haven't.
32:00
I have an argument for this because I'm looking at this list
32:02
right And other than lowering alcohol, which isn't actually
32:07
any effort, this actually takes probably the least amount of
32:11
time. If you track your calories, if
32:14
you get into a good flow with it, like getting steps, that's
32:16
going to take, I don't know, should take you an hour
32:18
throughout the day. Whole Foods diet, you got to go
32:20
to the store and shop. Lifting weights, that's a few
32:23
hours a week. Water.
32:25
That's an easy one. Sleep that's a third of your
32:27
life should be getting outside. Tons of cardio and apps.
32:31
Macro tracking. If you can get into a good
32:32
groove, it does take it. It might take a.
32:35
Couple minutes a day it could. Take a couple minutes out of
32:37
your day and the return on that investment is huge.
32:41
We haven't convinced you guys yet.
32:44
Yeah. So it it just people hate the
32:46
idea of it so much. Yes, Yeah, yeah.
32:48
OK. That's true.
32:51
If there are 1,000,000 apps you can use and go through the
32:53
prompts like it'll say, hey, what's your target, this or
32:55
that? I'm actually this afternoon I
32:58
was putting some final touches on one we're just going to put
33:00
on our website. Yeah, I've been like coding it,
33:03
making sure it aligns with what we preach.
33:06
But a super easy one says what's your weight?
33:08
What's your, what's your goal? Here's some macros and then
33:12
blend into some of our other resources if there's some diet
33:15
preferences, but that's part we want to make easy.
33:18
But you got to get some insight. You got to get some clarity on
33:21
what's actually going on. Don't have to track forever.
33:24
I think that's the other thing is people think, well, when does
33:26
it end? Yeah, yeah.
33:27
And it's when you feel like you're in a good groove and you
33:29
have a system that you don't have to think about that much.
33:32
Yeah, I like that. Yeah, I appreciate that.
33:34
Actually just flipping it and saying like, well, it actually
33:36
is the least time consuming thing out of a lot of these on
33:39
the list. Yes, it is.
33:41
It is, it is now that I think about it.
33:43
Yeah. And would you, would you agree
33:45
that it probably is the most important thing?
33:50
Depending on where someone is in their journey, if you haven't
33:52
done it, it is absolutely. Yeah.
33:54
It's it is kind of like a must have.
33:56
You might get lucky if you just try to eat intuitively, Yeah.
33:59
But if you want to almost, I mean it literally guarantees
34:04
results almost 100% if you track closely.
34:08
Yes, and. I mean, and that's another
34:11
aligning feature of people's success that are here and
34:14
elsewhere is track their food, get their steps, they get that
34:17
data and there's a number. It's a numbers game, correct?
34:21
Largely. Yep, so.
34:24
There you go. There it is.
34:26
Well, there's your 10 fat burning strategies ranked in
34:28
order of importance. Let's go through them one more
34:29
time real quick #10 doing ABS #9 doing cardio #8 going outside
34:33
daily #7 sleeping consistently. Number six, drinking enough
34:35
water #5 stop drinking alcohol or severely limit your alcohol
34:40
#4 strength train. Number three, eat Whole Foods #2
34:43
get steps and #1 track your back grows.
34:45
There you go, if we lost any of you the doing ABS thing that was
34:49
actually like avoid doing too much.
34:51
Just ABS and #9 was 10 barely counted.
34:54
Don't do a tons of cardio. Yeah, yeah, yeah, exactly.
34:57
But there you go. And not number 5, though that
35:00
doesn't mean you should. Don't drink in moderation.
35:03
Just don't drink. Unless you had only alcohol, but
35:06
you're going to have some issues.
35:08
Don't confuse people at the end of the podcast, Phil.
35:11
Like, is it like a desert survival situation and all they
35:13
have is alcohol? Is that what we're getting out
35:15
of here? That would be a weird, real
35:17
awful circle. Is that what you meant by that?
35:18
I don't know unless you have only alcohol.
35:20
No, no. Were there any honorable
35:25
mentions? Probably a lot.
35:27
Well, it's more like I was just like going through this and I
35:30
was deciding if I was going to be like, we're going to do like
35:32
5 or seven of them. Like, you know, I think we'll
35:34
just get up to 10 and rank them in an order.
35:37
I don't know. Did you have any honorable
35:38
mentions in your head? No, I think these are good.
35:41
There's not there's no like, you know, psych pieces to this.
35:44
And I always like to throw that in to be like, why are we doing
35:47
any of this? Right?
35:48
Like is it important enough to get our get our butt outside and
35:51
get some steps? So, you know, if you're
35:54
struggling with getting momentum, I'd say kind of a, a
35:57
side a side goal is like recalibrate your goals and, and
36:02
remind yourself of why they're important.
36:04
Because if it's important enough, you'll do almost
36:05
anything to implement these or other strategies to get you
36:08
there. I did that one podcast about how
36:12
to set unshakable goals. So you can look for that one if
36:15
you want to frame, you know, framework for doing that step by
36:17
step. But then that's this is a solid
36:21
list. Beautiful.
36:23
Yeah. Excellent.
36:24
Think we can leave it at that. Anything else?
36:26
Not today, Sir. All right.
36:27
Peace. Thanks, Phil.
36:28
Thanks everybody guys.