Latest / SOTA Personal Training Podcast / Did You Forget the Most Important Thing? (For Your Fitness)

Transcript

Did You Forget the Most Important Thing? (For Your Fitness) · SOTA Personal Training Podcast

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  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:03
  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 Shawn and I'm flying solo in this one.
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  No fill today, OK? And I got like 9 minutes to do
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  this. I'm going to be honest with you.
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  OK, That's OK because you guys probably only got like 9 minutes
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  to listen either way, so this is perfect.
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  OK, Did you forget the most important thing, the most
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  important thing related to your fitness goals?
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  I'll tell you what that is in a second.
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  OK, So 2 little, 2 little stories here.
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  OK, so yesterday Phil and I were sitting in the office and we
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  were have, we're having like a meeting, right?
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  And you know, it's kind of like a, it's like a, a business
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  meeting basically. You know, we're talking about
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  business. How do we grow the business?
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  Yeah, business money. Woo, let's go.
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  Right. And you know, we're talking for
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  like 3045 minutes, right? And I don't think we really came
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  to any conclusion about how to grow the business better, but
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  but we did come to one very important conclusion about
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  something that we need to help more members at SODA with.
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  OK. And to to explain this, I'm
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  going to tell another story within the story here.
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  OK, so to explain why this thing is like the most important
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  thing, but we often neglect it. Let me take you back to God.
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  This is a while ago now. This is many years ago now
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  basically. But when I was very early in my
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  fitness journey, before I even got certified as a trainer,
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  anything like that, like I was doing my own fitness journey,
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  right? I was trying to figure out, OK,
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  like, how can I get really jacked and all this, right,
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  Let's go. I, I signed up for this online
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  coaching program with this guy who, you know, like this online
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  fitness influencer guy. And you know, looking back on
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  it, I'm not going to go into the details of who he is, right?
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  But looking back on it, like you could argue that it's a scam for
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  the money that you pay for it. And then for the, the so little
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  effort that he has to do in, you know, making you your fitness
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  plan, right? But see, at the time, like I'm
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  like, OK, I'm going to sign up with this guy.
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  This guy looks like the real deal, like he's got those.
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  You know how it's like social media, you got those pictures
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  and stuff where everybody's like the before and after.
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  Whoa, look at the six pack, right?
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  So I'm like, OK, I'm signing up for this because like at the
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  time I had been doing my own thing for a while and I was
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  trying to get the yeah, just trying to get that look that
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  everybody wants, right? I want to get the the Super
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  ripped 6 pack and the big broad shoulders and all this.
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  OK. And you know, I was, I I was
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  never particularly like overweight, but at the time I
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  was, I was a little chunky, let's call it that, right?
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  So I was probably, I was about 220 lbs the time.
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  OK. And now 220 on on my frame,
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  like, yeah, I'm a fairly tall guy, but two 20s pushing it,
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  right? Like me walking around 2:20 for
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  that long, like we're pushing it a little bit.
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  There was there was definitely some extra body fat there at
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  that time, right? Because I've been kind of doing
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  like The Dirty bulk thing. You know, you just eat a lot.
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  Just like a relatively young guy who's like, I'm just going to
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  eat a lot, eat a lot without even any real your plan and
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  build muscle. Then you put on like 5 lbs of
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  muscle and 25 lbs of fat or something like that, right?
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  Sign up for this guy's program. And then I realized really
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  quickly, like, wait a minute, wait a minute like that, that's
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  it. Like after I signed up, I'm
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  like, I paid all this money and and that's it.
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  All he gave me was this very cookie cutter workout program
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  that quite frankly, ChatGPT could write you up at this
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  point. And then he takes one look at
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  it. He looks at my picture
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  basically, and he sees my height and weight.
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  And he's like, OK, eat this many calories, this many grams of
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  protein, this many grams fat, this many grams of carbs, right?
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  Eat this amount of calories, this amount of macros.
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  OK, Now I'm not going to share the exact numbers he gave me
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  because mine would be a little bit different than yours.
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  And I don't want to confuse you, OK?
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  But he's like, just eat that many calories and hit those
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  protein, fats and carbs goals. Don't go over your fats and you
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  know, do that for two months, right?
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  I'm like, what? Like that's it.
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  That's the all that I paid all this money for that basically,
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  right? Just do that.
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  Just download MyFitnessPal and do that.
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  And then of course, I'm like, OK, well, I guess I paid all
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  this money to do it, so maybe I'll just do it right.
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  And then sure enough, I just did exactly what he said.
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  Cuz at the time I was, I was living by myself, you know, no
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  other commitments, nothing going on.
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  Like I was working right? But I'm just like, OK, well, I
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  guess I can just, I can just follow this exact plan, right?
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  I got nothing else going on in my life.
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  I can just follow this plan, right?
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  So I do it. And lo and behold, like two
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  months later, I am freaking shredded.
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  I'm at 203 lbs and 7% body fat, which is like the, you know,
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  almost like basically I had gained muscle too, by the way,
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  'cause I did the appropriate strength training and he threw a
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  right amount of protein. Like I'm at like 203 lbs and 7%
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  body fat, which is almost like borderline too lean basically.
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  But you get my point here. It's like, oh, OK, well that
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  worked. I just ate exactly the way he
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  said, just the exact numbers that he said for two months and
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  went from looking a little bit fluffy to really freaking
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  shredded. That's it.
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  There were no other tips. Like this guy, This guy didn't
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  know anything. Trust me.
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  Like I know enough about him at this point.
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  He barely knew anything about like exercise science and all
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  the stuff that we get. You know, us as coaches, like
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  your soda coaches for example, that we get certified in and
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  pain management and bio mechanics and how you know how
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  the body moves and all this stuff.
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  None of that, no, none of it. It was just like, eat this, eat
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  these numbers, this amount of calories, this amount of
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  proteins, fats, carbs, boom, done.
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  Right. And the reason I say this is
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  because when Phil and I were meeting yesterday, like the huge
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  conclusion that we came to is, you know what?
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  We need to make more people track their macros.
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  We need to make more members track their macros.
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  Because so often we get into this thing, you know, we talk
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  about all of the stuff here, you know, obviously it's soda.
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  We, you know, we got OK, you got to do your workouts, right?
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  You got to sleep pretty good. You got to eat pretty good.
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  You got to manage your stress and you got to do all this.
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  And it's like there's all of these things that definitely are
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  a factor, right? They're a factor in your health
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  and your fitness and everything like that.
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  But like straight up, most people who come in to this gym
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  and pretty much to any gym, right, are there because they
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  want to burn somebody fat. Like that's, I get that not
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  every member has that same goal, but like probably 70%, like 70%
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  of you listening would love to lose 10 lbs or 20 lbs or 40 lbs
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  or more. You know what I mean?
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  Like that's the main goal for almost everybody.
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  Yes, there are other goals, Yes there is.
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  You know, I want pain relief, yes, I want to get stronger,
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  yes, I want to feel the community, yes, I just enjoy the
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  workouts, right? But people want to burn somebody
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  fat, right? And the most important thing,
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  the most important thing that we often times as trainers even
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  neglect is did you track your macro nutrients and your
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  calories? Like, that's it.
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  That's all you need to know. You need to be if, if you want
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  to burn 1 LB of body fat per week, basically this is the
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  formula. Burn 1 LB of body fat per week.
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  You got to be in approximately a 500 calorie deficit every day,
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  OK, And you just do that. You do it for a month, you lost
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  5 lbs, two months, you lost 10 lbs, OK, etcetera, etcetera.
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  Right? So here's what you're going to
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  do and you can talk to me about this more in the gym, anybody
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  who wants to, OK. But here's, here's the less than
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  two-minute summary of what you're going to do right now.
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  If you really want this. And I know tomorrow's
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  Thanksgiving and I know it's a bad time to start, but maybe
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  start Friday or maybe even start today if you're really, really
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  hardcore. OK, so you're going to download
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  the My Fitness Pal app, OK? There's other apps to do it as
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  well, but I like My Fitness Pal. OK, You're going to download the
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  My Fitness palette. You're going to eat like you
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  normally would. Maybe Thanksgiving is a tough
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  day because you probably eat different than you normally
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  would, right? But you're going to eat for 3-4
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  days exactly like you normally would, the way you normally eat
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  right now, OK, And just figure out how many calories you eat,
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  OK? I don't want you to change
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  anything for the 1st 345 days, OK, Just eat normal.
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  We're going to figure out how many calories you normally eat
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  to maintain your body weight right now.
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  OK, let's say hypothetically it's 2500.
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  OK, boom, now we know, OK, we need to eat 2000 calories.
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  I want you to then lower your target.
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  You're going to set goals in there.
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  You're going to hit your daily calorie goal.
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  If you're that person who's eating 2500, you're going to set
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  it as 2000. OK.
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  And then I want you to put your proteins, fats and carbs to
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  approximately call it 35%. I don't know if they allow for
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  33, but essentially 35 ish percent of your calories from
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  protein, 35 ish from carbs, 30 ish from fat maybe, right?
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  So it might be for you, you know, it might be 180 grams of
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  protein, 180 grams of carbs, and somewhere around, you know, 50
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  grams of fat hit that 2000 calories.
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  Those are approximate numbers, OK.
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  But you put those targets in there, OK, It's a 500 calorie
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  deficit. And then, you know, you're
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  eating approximately 1g of protein per pound of either body
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  weight or target body weight. That's the hardest part to get
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  pretty high protein, OK? But that's all you got to do.
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  That's the most important thing. Yes, there's all this other
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  stuff we talk about. Yes, there's a workouts, yes,
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  there's stress management, yes, there's sleep, yes there's all
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  this. But like, be in a calorie
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  deficit, be in a consistent calorie deficit everyday, slight
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  calorie deficit with enough protein to maintain the muscle
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  mass and you will get the look you want in time.
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  OK, my 9 minutes is up. I'm sorry.
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  That is all I've got for this. OK, thank you guys for
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  listening. Have a very happy Thanksgiving.
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  And if you have questions about how to do this specifically,
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  come up to me or any other coach in the gym and ask.
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  All right, love you guys. We'll see you in the gym soon.
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  Peace.