Latest / Wits & Weights | Strength & Fat Loss Over 40 / Stop Doing THIS and You'll Finally Get the Result (Fat Loss, Muscle, or Any Goal) | Quick Wits

Transcript

Stop Doing THIS and You'll Finally Get the Result (Fat Loss, Muscle, or Any Goal) | Quick Wits · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness?
• 0:05
  Philip Pape: Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal.
• 0:13
  Philip Pape: What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you're after?
• 0:20
  Philip Pape: Tune in to today's Quick Wits to find out the game-changing answer.
• 0:24
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:29
  Philip Pape: I'm your host, philip Pape, and this twice-a-week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:40
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:50
  Philip Pape: Let's dive right in.
• 0:52
  Philip Pape: Let's talk about a behavior that's probably derailing your progress more than anything else Constantly jumping from one thing to another, one program to another, one diet to another, always chasing the next shiny object in the big yes, I understand confusing world of health and fitness and nutrition.
• 1:17
  Philip Pape: Now you know how this works.
• 1:18
  Philip Pape: You've been there, I've been there.
• 1:19
  Philip Pape: You start a new diet, you start a new workout plan, you have all this enthusiasm and motivation and energy, but after a few weeks you're not seeing the dramatic results you hope for.
• 1:29
  Philip Pape: So you start looking around maybe keto's the answer, or maybe that new HIIT program, or maybe that YouTube strength training program, and you jump right Because you're not getting the results when you want them.
• 1:42
  Philip Pape: Now there's a 3-3-3 philosophy that I learned from a previous guest of mine.
• 1:48
  Philip Pape: I've probably mentioned it a few times that it takes three weeks to feel the change, three months to see the change and three years to be the change.
• 1:56
  Philip Pape: But getting past that first three weeks is usually the hard part for a lot of people.
• 2:00
  Philip Pape: And speaking of hard, here's the hard truth.
• 2:03
  Philip Pape: The constant hopping around is the exact thing killing your progress, because real, lasting changes in body composition do take time.
• 2:11
  Philip Pape: We're talking months, right, not days or weeks, although you can start to feel it pretty soon.
• 2:15
  Philip Pape: And every time you switch you are basically starting over.
• 2:19
  Philip Pape: You're not giving the approach.
• 2:21
  Philip Pape: You were trying enough time to work, so you know.
• 2:24
  Philip Pape: Think about it like this as far as analogies go If you planted a seed, if you dug it up every week to check on its progress, it would never grow into a strong, healthy plant.
• 2:33
  Philip Pape: That is what you're doing.
• 2:34
  Philip Pape: That same principle is applying to what you're doing.
• 2:36
  Philip Pape: You are just digging up the seeds, right.
• 2:39
  Philip Pape: The key here isn't finding the perfect thing.
• 2:41
  Philip Pape: There is no perfect thing.
• 2:42
  Philip Pape: It's sticking with the basics, the solid, evidence-based approach that we talk about on this show long enough to see the results.
• 2:50
  Philip Pape: This means committing to a plan for at least I'm going to say eight to 12 weeks I'm going to say two to three months before you even think about making any big change.
• 2:59
  Philip Pape: Now, this doesn't mean that you can't adjust or optimize.
• 3:03
  Philip Pape: In fact, I highly encourage that.
• 3:04
  Philip Pape: I want you to make small strategic tweaks based on how your body is responding, based on the data and the feedback you're measuring and collecting.
• 3:12
  Philip Pape: Right, but the core of it all the targets, the training, the exercise selection, the program, your nutritional strategy they should remain consistent during that period.
• 3:24
  Philip Pape: Right, because, again, the most effective anything when it comes to growth is something that you stick with.
• 3:29
  Philip Pape: That you stick with over time.
• 3:31
  Philip Pape: It's the power of compounding.
• 3:32
  Philip Pape: If you guys know James Clear's Atomic Habits, we talk about how it's like a flat line that takes a while before it starts to increase and compound over time.
• 3:40
  Philip Pape: So you've got to get through that flat line, right.
• 3:43
  Philip Pape: Stop looking for the next big thing and just focus on mastering the basics.
• 3:48
  Philip Pape: Nail down whatever it is you're focused on.
• 3:50
  Philip Pape: Maybe it's just hitting calorie and protein intake.
• 3:53
  Philip Pape: Maybe it's making sure that you progress each training session, use progressive overload.
• 3:57
  Philip Pape: Maybe it's getting that seven hours of sleep every night, right?
• 4:01
  Philip Pape: Maybe it's going for that walk after lunch.
• 4:04
  Philip Pape: The process oriented action, oriented goals, not the end result that you're trying to get.
• 4:08
  Philip Pape: And these aren't exciting.
• 4:10
  Philip Pape: They're not sexy, right, they're not.
• 4:12
  Philip Pape: They don't stand out like the big secret, the big formula, the thing you never knew.
• 4:16
  Philip Pape: You know that gets advertised on the sponsored posts on Instagram, right, but it will be what gets you to your goals.
• 4:25
  Philip Pape: And once you stop hopping around and you just commit to a plan, you're going to find that you start making progress faster than ever before.
• 4:32
  Philip Pape: So ask yourself if that's what you've been doing.
• 4:34
  Philip Pape: Maybe it's something else that's holding you back.
• 4:36
  Philip Pape: But this is a big one, right?
• 4:38
  Philip Pape: The next time you're tempted to shift, to jump ship to something else because, oh, this just isn't working, right, this just isn't working.
• 4:44
  Philip Pape: You know, after two days, oh, this is too frustrating.
• 4:47
  Philip Pape: Oh, no, you know I'm going to give up because this doesn't work.
• 4:49
  Philip Pape: Have I really given this approach a fair shot?
• 4:52
  Philip Pape: Am I being consistent?
• 4:54
  Philip Pape: Am I tracking objectively, tracking my progress right?
• 4:57
  Philip Pape: More often, much more often than not, the answer to getting the results is not a new plan.
• 5:03
  Philip Pape: It's just sticking to the one you've got.
• 5:05
  Philip Pape: So stay the course, trust the process, but collect the data and get the feedback, and then you're going to be truly amazed at what you can achieve just by being consistent.
• 5:16
  Philip Pape: All right, thanks for tuning in to another episode of Quick Wits.
• 5:19
  Philip Pape: Share this with a friend if you enjoyed it and I'll see you next time.
• 5:21
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 5:28
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 5:42
  Philip Pape: Until then, stay strong.