Latest / SOTA Personal Training Podcast / Lose Stubborn Belly Fat - 2 Methods

Transcript

Lose Stubborn Belly Fat - 2 Methods · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:10
  I'm Coach Shawn and in this one I'm gonna tell you how to lose
• 0:13
  stubborn belly fat. I'm gonna give you 2 methods.
• 0:16
  OK, but before I get to each of these two methods, we got to
• 0:19
  talk through a couple of things at the beginning, OK?
• 0:23
  Because if this is you, If you want to burn stubborn belly fat
• 0:25
  and you fall into the 95 plus percent of people who want to
• 0:32
  burn stubborn belly fat, OK? And this like literally even
• 0:37
  some of my fittest clients always say that same thing, OK,
• 0:41
  I just want to, you know, lose a little belly fat or lose a
• 0:44
  little flap, etcetera, etcetera, right?
• 0:47
  So like this, this applies to almost everybody.
• 0:50
  Like I almost never hear somebody say, you know, one of
• 0:54
  my goals is not to burn stubborn belly fat or body fat, right?
• 0:58
  This literally, you know, this is all people who, you know,
• 1:00
  maybe do have a substantial amount of weight to lose.
• 1:03
  Even to those people who, you know, really are pretty Dang fit
• 1:07
  but are still like, I just want to burn a little little extra
• 1:09
  belly fat, right? So that's why I say this is like
• 1:12
  literally 95 plus percent of you are falling into this category.
• 1:16
  OK. And a couple things I want to
• 1:20
  discuss just before we begin. We're going to talk about spot
• 1:24
  reduction, OK? I'm going to talk about the GLPS
• 1:28
  because I think GLP ones need to be addressed just very briefly
• 1:31
  in this episode. And then I'm going to go into
• 1:34
  the two main methods I want to talk to you about here.
• 1:36
  OK? So spot reduction, right?
• 1:39
  Spot reduction, meaning you burn body fat from a particular part
• 1:43
  of the body, a specific part of the body, in this case, belly
• 1:47
  fat, right? Does it really work?
• 1:51
  The short answer is basically no, from everything that we
• 1:54
  know, OK, what you need to do if you want to burn body fat from a
• 1:58
  specific part of the body is you just need to burn body fat in
• 2:01
  general, and it will come off all areas of the body, including
• 2:05
  the one that you're trying to burn it from.
• 2:07
  Now, certainly all of us store body fat in different areas.
• 2:12
  And you know, you, you may be more inclined to store it in the
• 2:14
  belly, you may be more inclined to store it up in the upper
• 2:16
  arms. You may be more inclined to
• 2:18
  store it in the thighs. But like, the general rule is
• 2:21
  you're not gonna just burn your stubborn belly fat by doing a
• 2:25
  bunch of crunches or AB exercises.
• 2:27
  And I feel like we've, we've tried very hard to debunk that,
• 2:31
  But it's, it's, it's worth saying again, you know, the
• 2:33
  whole, you know, spot reduction thing, it, it's like the answer
• 2:37
  to this question is not do a bunch of crunches.
• 2:39
  It's not do a bunch of AB exercises.
• 2:41
  The AB exercises are good for you.
• 2:43
  They're fine, right? But they don't make you burn
• 2:45
  more fat off of your belly, off of your stomach area.
• 2:49
  OK, that'll make your core strong.
• 2:50
  That's great. But they don't burn body fat
• 2:52
  from that area. OK, you could probably, you
• 2:54
  could dig the Internet rabbit holes and you could find like
• 2:57
  one out of every thousand studies done that shows maybe
• 3:01
  like a little grain of truth to the idea that you can burn more
• 3:05
  body fat in a specific area by training the muscles in that
• 3:09
  area of the body more often. But like short answers, just no.
• 3:12
  OK, so it's it's not about training the ABS more to burn
• 3:16
  the belly fat. OK, some of you guys can
• 3:19
  probably guess where we're going in methods one and two, but I
• 3:21
  want you to stick around, especially as we get into method
• 3:24
  #2 OK, because method #2 I'm going to it's a simpler method
• 3:29
  than method #1 and I'm going to give you a few, just a few
• 3:35
  anecdotal thoughts that I think are really, really useful here.
• 3:39
  OK now before we go into the the methods though, I, I do want to
• 3:43
  address the the GLPS, OK? The GLP ones, which are the, you
• 3:47
  know, the weight loss drugs basically.
• 3:48
  OK, now medical disclaimer, not a doctor, don't have a super,
• 3:52
  super educated opinion on GLP ones from a a medical
• 3:56
  perspective in terms of how they actually work mechanistically,
• 3:59
  right? But I do work with a lot of
• 4:00
  clients who are on GLP ones now and you know, we see mixed
• 4:04
  results. Definitely most people who take
• 4:06
  a GL P1 like you will lose weight, you will probably lose
• 4:10
  weight, OK, Some will lose at a faster pace than others and it's
• 4:13
  you know, what dose are you taking, etcetera, etcetera.
• 4:14
  Talk to your doctor about that. You know, there's a lot there
• 4:17
  and I'm not going to even try. We may do another episode on
• 4:20
  GLPS at some point, but I'm not even going to try in this one to
• 4:23
  get into the details. OK.
• 4:25
  What I the reason I wanted to bring it into the discussion is
• 4:27
  just because obviously one of the methods, quote UN quote,
• 4:31
  you're going to hear about to burn body fat at this point or
• 4:34
  lose weight is via these GLP one drugs, right?
• 4:37
  And I wouldn't necessarily tell anyone, you know, either yes or
• 4:42
  no, you definitely should or shouldn't, right?
• 4:45
  Number one, just because it's it's not my place, you know, I
• 4:47
  like it's, it's not my area of expertise.
• 4:49
  Technically it's but out of my what's the word?
• 4:51
  It's out of my league. It's out of my not legally
• 4:53
  authorized. You guys get the point.
• 4:54
  I don't even know what the right wording is, but I'm not a
• 4:57
  doctor, OK. And then also because I really
• 5:00
  do think it depends on a lot of factors, I think it should be
• 5:02
  considered maybe as a kind of a last resort option for a lot of
• 5:05
  people who feel that they've tried exercise, diet and
• 5:07
  lifestyle change and haven't seen any results, right?
• 5:11
  But it, it is certainly a method that you could use to try to
• 5:14
  lose weight, AKA burn body fat, which is what we actually want
• 5:17
  to do. Of course, we don't want to lose
• 5:19
  muscle. So like it's worth mentioning in
• 5:22
  this discussion. However, I would still kind of,
• 5:25
  you know, say I, but I'm getting myself into trouble here.
• 5:29
  I said I was going to make an actual recommendation, but like,
• 5:31
  OK, I would kind of recommend most people consider it as sort
• 5:34
  of a last resort option. OK, if you've exhausted my other
• 5:37
  two methods that I'm going to talk about here, OK.
• 5:39
  Because there's a, there's a lot to it with the GLP's that we
• 5:42
  don't know yet. And once again, I I'm seeing a
• 5:45
  mixed, you know, kind of mixed results all across the spectrum
• 5:49
  of the clients that I work with that are on GLPS right now.
• 5:52
  So talk to your doctor about it. You know, you're more than
• 5:55
  welcome to talk to me or another coach about it here as well.
• 5:57
  But once again, it's not our area of expertise, OK?
• 6:02
  So let's talk through a couple of the methods that are our
• 6:06
  areas of expertise, OK? Because what this is really
• 6:11
  about, you know that burn the stubborn belly fat lose the
• 6:14
  stubborn belly fat conversation. It's it's really about getting
• 6:18
  your body fat percentage down to a certain level where just the
• 6:23
  belly fat or all of the excess visible fat around all areas the
• 6:26
  body is gone, right. And So what that looks like is
• 6:30
  typically for men getting close down to around 10% body fat and
• 6:34
  for women getting close down to around 20% body fat, OK, because
• 6:38
  women need to store a little more body fat than men, right?
• 6:41
  So your goal, like if you're trying to be really lean, right,
• 6:44
  should be men I want to get down to 10%, women, I want to get
• 6:48
  down to 20%. Now the healthy range, OK, so
• 6:50
  like the healthy range for the different sexes is men is kind
• 6:53
  of anywhere from like 8% up to about 18 to 20% is the healthy
• 6:58
  range for women, it's anywhere from like 1718% up to maybe 32
• 7:04
  ish percent, right? Because you go too low and then
• 7:07
  all the sudden it kind of messes with your hormones and you know,
• 7:10
  some things start happening in the body that you don't really
• 7:12
  like. But anyway, so those are the
• 7:15
  healthy ranges, right? So to simplify it, if we want to
• 7:18
  lose the stubborn belly fat or any other stubborn body fat that
• 7:21
  you've got, men were trying to get down to 10% really, really
• 7:25
  lean, 10% body fat. Women were trying to get down to
• 7:27
  20% body fat. OK, so method number one is of
• 7:33
  course, tracking your calories and macro nutrients and being in
• 7:36
  an appropriate calorie deficit. OK, how many times have you
• 7:39
  heard me say this? Maybe this is your first time
• 7:41
  listening to the podcast. If so, welcome.
• 7:43
  If you've listened before you, you know this method, but I'm a
• 7:46
  reiterated, OK, so we're talking about figuring out how many
• 7:51
  calories you eat on a day-to-day basis.
• 7:54
  And let's say hypothetically, OK, so hypothetically, let's say
• 7:58
  you're, oh, let's say you're already like relatively close.
• 8:02
  You're already relatively lean, right?
• 8:05
  Let's say you're either a man with 15% body fat or you're a
• 8:09
  woman with upper 20s, maybe 252728.
• 8:14
  Like, let's say that's where you're at, OK, Which it like
• 8:18
  you, you look lean enough, right?
• 8:19
  Like your friends look at you and they think, Oh yeah, you
• 8:22
  know, Susie's pretty lean, pretty fit.
• 8:24
  Or, you know, Mark is pretty lean, pretty fit, whatever.
• 8:27
  Like that's you as a male at say 15% body fat or a female at 2678
• 8:33
  percent body fat. Like you look pretty lean,
• 8:35
  right? But you want to get leaner
• 8:37
  'cause you want to lose that stubborn belly fat, right?
• 8:40
  Or wherever else you've got it. OK.
• 8:42
  So how do you go from there down to the 10% or to the 20%?
• 8:47
  And by the way, the same concept of course applies if you know
• 8:50
  you're a man who's 30% body fat or a woman who's 40 or 45% body
• 8:54
  fat, like the same concept applies.
• 8:55
  It just typically is going to take a little bit longer, right?
• 8:58
  So you know you're in that, I don't know, 15% body fat range
• 9:02
  for man, 252728 for a woman. We got to get down by 5 or six
• 9:07
  7%, right? We're talking about a matter of
• 9:10
  losing probably 8 to 10, maybe 12 lbs of body fat, OK, while
• 9:19
  maintaining the muscle. All right, Of course, this is
• 9:21
  the tricky part, OK, This is the tricky part.
• 9:24
  Like you, you've heard us say it before, but once again, it's,
• 9:27
  it's like it's worth reiterating because it's it's hard, OK?
• 9:30
  It's hard to lose weight and have the only weight coming off
• 9:34
  be body fat, OK? Because when you get into enough
• 9:36
  of a calorie deficit, which is that's what happens when you're
• 9:39
  losing weight, inevitably the body kind of wants to get rid of
• 9:42
  muscle, too. Muscle is expensive tissue, OK?
• 9:45
  Muscle burns a lot of calories. Muscle requires a lot of fuel to
• 9:49
  keep. OK, So the body naturally is
• 9:51
  kind of inclined to like, if you're not giving it the tools
• 9:55
  to keep the muscle, it's very much inclined to just get rid of
• 9:59
  the muscle instead of the body fat, OK?
• 10:01
  Your body doesn't necessarily want to have to keep all your
• 10:04
  muscles, especially if you're already relatively muscular, OK?
• 10:07
  So what you need to do is you need to, of course, strength
• 10:09
  train at least a couple times a week to maintain the muscle
• 10:13
  mass, OK? And then you need to eat enough
• 10:15
  protein, OK? And once again, like you've
• 10:18
  you've heard this before, if you've listened to this podcast,
• 10:20
  you've heard me and Phil say this 50 times, right?
• 10:24
  But it's worth repeating because it's hard.
• 10:28
  It's hard to do OK, it's hard. And cause like protein doesn't
• 10:32
  take days off. That's the other the other
• 10:34
  challenge with this. That's kind of like a dumb way
• 10:36
  to phrase it, but it's a relatively accurate way to say
• 10:39
  like, you need to hit your protein targets every day, OK?
• 10:43
  You can't just, you know, eat 130 grams of protein Monday
• 10:46
  through Friday and then tank Saturday and Sunday and go watch
• 10:49
  the ball game and have a beer and half of a hot dog and eat
• 10:52
  like 12 grams of protein and not eat any.
• 10:54
  Like you need to keep hitting it every day, OK?
• 10:57
  And it's even more challenging when you're trying to do it and
• 11:01
  you're in a little bit of a calorie deficit because a higher
• 11:03
  percentage of your calories need to come from protein.
• 11:06
  OK, now if any of this, if I, if I'm if I'm losing you with this
• 11:10
  or if you're like this first method seems like it's going to
• 11:13
  suck. Keep in mind, method number 2 is
• 11:16
  actually a simpler method. OK, but method number one is the
• 11:20
  very simple method of being a mild calorie deficit for a
• 11:24
  sustained period of time and get enough protein to maintain your
• 11:27
  muscle. OK, so let's say hypothetically
• 11:29
  this could be either a male or a female.
• 11:32
  OK, but you know, if you're that person who wants to who's got 8
• 11:35
  to 12 lbs to lose of body fat to get down to that lean
• 11:39
  percentage, that 10 to 20%, right?
• 11:42
  You can get this done within two to four months of just a mild
• 11:47
  calorie deficit with enough protein every day.
• 11:49
  OK, so you're going to have to track to do this.
• 11:52
  Like method number one, I probably should have spelled it
• 11:55
  out a little better right from the beginning.
• 11:56
  But method number one is you're you're tracking, OK.
• 11:59
  You are tracking your calories diligently every day.
• 12:02
  You figure out what your maintenance is, how many
• 12:05
  calories it takes for you to maintain your body weight just
• 12:08
  by tracking for 3-4 days up to a week.
• 12:11
  OK, and let's say you figure out that it's 2002 thousand is what
• 12:15
  you're maintaining your body weight at right now.
• 12:17
  OK, then what you need to do, you just need to get into a mild
• 12:20
  deficit. You set your little tracker or
• 12:22
  whatever you're using and you say, OK, I'm going to eat 1700.
• 12:27
  A 300 calorie deficit is fine. OK, you could go like up to 500,
• 12:31
  but really probably like 300, maybe 400 under the maintenance
• 12:34
  number is fine. OK, you say I'm going to eat
• 12:37
  1700 calories and my protein, Most of you probably under eat
• 12:43
  protein from a, you know, from a body composition optimization
• 12:46
  standpoint. So like your protein needs to
• 12:48
  probably go up to between 1:20 and 150 grams a day, OK?
• 12:53
  Because most people, you know, just living out in the regular
• 12:55
  world, you know, eating wherever the heck they might eat,
• 12:57
  probably eat like 50 grams a day.
• 12:59
  Like not many people eat that much protein without actually
• 13:02
  thinking about their protein. OK.
• 13:04
  But again, if you want to burn the body fat, you want to burn
• 13:06
  the stubborn body fat and and keep the muscle, you need to get
• 13:10
  the protein, OK? Because what we don't want, we
• 13:13
  don't want you to lose 8 lbs of muscle and no body fat because
• 13:18
  then you just, we kept the stubborn belly fat and you have
• 13:20
  less muscle and you just look worse.
• 13:22
  OK? So that's what we don't want.
• 13:24
  So we got to get the protein, we got a strength train.
• 13:26
  By the way, we also got to kind of sleep well, which is I know
• 13:29
  is a pipe dream for a lot of people 'cause it's really hard
• 13:31
  to sleep well in modern society. Not, didn't mean to throw that
• 13:34
  curveball at you, but like we've talked about sleep enough and
• 13:37
  like it is a big deal, OK? So try to make sure you're
• 13:39
  getting a solid like 7 consistent hours, OK?
• 13:44
  You know, I get that not everybody's going to get 9 hours
• 13:46
  of beauty sleep every night, but like, do your best with it, OK
• 13:48
  'cause it because it does matter.
• 13:49
  It does matter more than you think for building muscle,
• 13:52
  burning body fat, all your fitness related goals, sleep
• 13:55
  matters. OK, but for purposes of this,
• 13:58
  let's go back and kind of I just drop something and I don't know
• 14:00
  what it is. I'm a little bit scared of that.
• 14:02
  OK, sorry. We'll just leave that in the
• 14:05
  podcast. I think I just dropped the
• 14:06
  keyboard. OK, so this is what happens when
• 14:08
  Phil's not here guys is I just drop stuff and wreck stuff in
• 14:11
  his little office room without even trying.
• 14:13
  Anyway, OK, keyboard's on the floor.
• 14:15
  All right, so back to the the diet related discussion.
• 14:19
  OK, so we're talking about, you know, the hypothetical example,
• 14:23
  right? If your maintenance calories is
• 14:24
  2000 per day, you got to eat 1700 and 100 and 3000 and 40
• 14:29
  grams of protein probably is going to be enough for you to
• 14:31
  maintain the muscle mass. Now, if you're a larger
• 14:33
  individual, let's say you're a really big guy, right?
• 14:36
  Maybe you're over 6 feet tall. You weigh 220, you're trying to
• 14:40
  get down to 200 get get pretty lean, right?
• 14:42
  You're going to probably need more than that.
• 14:44
  Like your maintenance calories is going to be up probably
• 14:46
  closer to 3000, right? So when you cut it down, you
• 14:49
  might still be eating 2324 hundred, but it's going to be
• 14:52
  higher protein. It's going to be close to 200
• 14:54
  grams of protein per day, OK? And take it for me, eating 200
• 14:58
  or more grams of protein a day does not happen on accident, OK?
• 15:02
  You know, for a lot of female clients as well, like eating 120
• 15:05
  or more grams of protein per day does not happen on accident, OK?
• 15:09
  It takes a lot of work to make sure that happens.
• 15:11
  But again, this is like I should have said this at the beginning,
• 15:14
  OK? Like if you want to burn the
• 15:16
  stubborn belly fat, there's no easy way to do it.
• 15:20
  You know, like if it was that easy, then the 95 plus percent
• 15:25
  of people that I just mentioned at the beginning of this, we
• 15:28
  would all do it. Like there's a reason that very
• 15:31
  few people walk around with no belly fat.
• 15:34
  It's very hard. OK, Now, the GLPS might keep
• 15:37
  getting better and better and better, at which point we're all
• 15:39
  going to be out of a job anyway. No, but like, they might keep
• 15:41
  getting better and make this process even easier.
• 15:44
  Although right now, from what I've seen, they're not really,
• 15:47
  you know, it's not the end all be all.
• 15:48
  OK, So this this is not easy no matter how you try to do it.
• 15:54
  But once again, if it was something that was easy, it
• 15:56
  wouldn't be something that only a very small percentage of the
• 15:59
  population is achieving. OK, so I get that tracking your
• 16:02
  calories diligently every day is hard.
• 16:05
  And I get that eating, you know, almost 1g of protein per pound
• 16:09
  of your body weight or target body weight is hard.
• 16:12
  But yeah, like, it is hard. Like if that's how you get
• 16:16
  results by doing the hard things and you also have to train
• 16:18
  pretty hard. There's none of this that's that
• 16:20
  easy. Like, at least you got like at
• 16:22
  least you guys you got, I'm not trying to like sell you snake
• 16:24
  oil or whatever the phrase is, OK?
• 16:25
  You guys at least got to give me the fact that I'm not trying to
• 16:28
  give you some easy shortcut. That's a whole bunch of fake
• 16:30
  crap. I'm telling you.
• 16:31
  Like, it's challenging, but I believe in you guys to do it
• 16:34
  because lots of you guys are doctors and lawyers and
• 16:37
  engineers and all this stuff, and you can all do hard things.
• 16:40
  I know you can do hard things, OK?
• 16:43
  I know you guys, you've all done hard things in your life, OK?
• 16:46
  You can do this too. OK, so that's method number one.
• 16:50
  OK, Method number one is you're just in that mild calorie
• 16:52
  deficit and you're getting enough protein to maintain your
• 16:55
  muscle while you're strength training, OK?
• 16:57
  And you'll see body fat reduce probably 1 LB every week to two
• 17:01
  weeks, OK, Which means, you know over the course to lose 10 lbs,
• 17:04
  for example, it would take you between two and four months, OK,
• 17:08
  Between two and four months realistically, and you keep your
• 17:10
  muscle, OK. It's never a perfect, perfect
• 17:12
  system, but tracking your calories is about as close to
• 17:15
  perfect mathematically as you can get in terms of guaranteeing
• 17:18
  a result. OK, Now method #2 OK, method #2
• 17:24
  probably doesn't guarantee a result as much as the numbers
• 17:28
  and the tracking does, OK. But anecdotally speaking in
• 17:32
  particular, I can tell you that method number 2 is, is very
• 17:36
  effective and it kind of intuitively makes sense why.
• 17:41
  OK, so to give you an example, I'll use myself as an example,
• 17:45
  even though I'm never the best example with stuff like this,
• 17:48
  because I'm a larger than average individual.
• 17:50
  I have relatively high metabolism as is, and because I
• 17:52
  get about 70 bajillion steps every day walking through the
• 17:55
  gym, moving kettle bells around and demonstrating exercises to
• 17:58
  people. But but even with that in mind,
• 18:02
  I've noticed some things based on the way I eat that patterns
• 18:08
  that make it very, very hard to gain weight or to gain body fat,
• 18:12
  OK. And so as an example, like in
• 18:18
  late 2024, I started going on the, you know, a very, almost
• 18:24
  like a radical Whole Foods only diet.
• 18:26
  OK, Meaning like I cut out. I, I originally called it no
• 18:30
  junk November. You know, like no, no shave
• 18:33
  November, no junk November. Haha, I'm so funny type of
• 18:35
  thing, right? No junk November of November of
• 18:37
  2024 where I literally, I, I did not eat like a single
• 18:41
  ingredient. I can't pronounce.
• 18:43
  Like I was diligent. It was like psycho, like me and
• 18:46
  my friends, like we, we went to, to lat 14, the Thai restaurant.
• 18:51
  We go to lat 14 and I'm like, Hey, I want you to give me a cup
• 18:55
  of white rice with no sauce and I want you to give me a side of
• 19:00
  beef with nothing on it, OK? And I mean nothing.
• 19:05
  Did you hear me when I said nothing?
• 19:06
  I mean nothing, right? I want nothing.
• 19:09
  I want just the beef. I do not want any sauce, spice,
• 19:11
  any other artificial ingredient, nothing.
• 19:14
  OK. And of course, comes out and
• 19:15
  it's like the saddest looking thing that you've ever seen, you
• 19:18
  know? And I had like a few other
• 19:19
  restaurant meals during the time 'cause like, I'm like, I don't
• 19:21
  trust them at a restaurant. I don't know what they're
• 19:23
  putting in this. And I decided that for this
• 19:25
  month, I'm going to go absolutely zero artificial
• 19:29
  ingredients, at least the things that I determined to be an
• 19:31
  artificial ingredient. So obviously, of course, this,
• 19:33
  you know, this is, you know, obviously we're not drinking any
• 19:37
  anything like sodas or things like that.
• 19:39
  I did still drink black coffee, right?
• 19:40
  But like, you know, coffee and water, nothing else.
• 19:43
  And then just Whole Foods, not even protein shakes, no protein
• 19:46
  bars, nothing like that. It's just, you know, it's
• 19:48
  fruits, vegetables, you know, some, some, some natural, some
• 19:52
  grains, right? Like some oatmeal, potatoes,
• 19:54
  rice. And then, of course, you know,
• 19:55
  some, some meat and eggs, things like that, but like, not a
• 19:58
  single artificial ingredient. And I was like diligent about
• 20:00
  it. OK.
• 20:02
  And then after that, I just kind of realized I'm like, yeah, my
• 20:04
  body really does feel good on this.
• 20:06
  You know, like, it's it's not super fun.
• 20:09
  Like, it's not super cool to be the guy that's just going with
• 20:11
  like the plain rice and the unflavored chicken, making
• 20:13
  everybody like roll their eyes at the dinner table.
• 20:16
  But like, your body really does feel good when you go like, no
• 20:20
  artificial ingredients whatsoever, right?
• 20:23
  So then I kind of like took that and ran with it.
• 20:26
  Like, not really, you know, I wasn't like as diligent
• 20:30
  afterwards, but like for all intents and purposes, I spent a
• 20:33
  full year basically not eating artificial ingredients.
• 20:38
  Like I, I, I went back to, I can't even, I can't remember,
• 20:41
  did I go back to protein powder? I cut out protein bars
• 20:45
  completely, you know, and it's been, not to make this all about
• 20:49
  me, but like, it's been literally like years now since
• 20:51
  I've had chips or cookies. I haven't had alcohol since
• 20:53
  2021. I haven't had a like a chip or a
• 20:55
  cookie in like two or three years.
• 20:56
  It's been a while, guys. OK, if you guys are judging me,
• 20:59
  remember, I'm a fitness coach, OK?
• 21:02
  I'm supposed to be a good example for you guys, OK?
• 21:04
  Don't judge me, all right? You can still invite me over to
• 21:07
  hang out. I just won't eat the chips and
• 21:09
  the cookies, OK? I'll either not eat or I'll eat
• 21:12
  some of the stuff that I deem to be healthier.
• 21:13
  It's OK. It's funny.
• 21:15
  This is this is a total rant. This is the part of the podcast
• 21:17
  that I go on the rant, guys. OK, Phil's not here to rein me
• 21:19
  in. And it's funny too, because like
• 21:20
  as a personal trainer, I'm not sure if any of the other coaches
• 21:22
  experienced this, but like, you know, we like you get invited to
• 21:26
  like a dinner or whatever. Like it's a family dinner,
• 21:27
  friends thing, right? And then of course, like
• 21:29
  everybody knowing that you're a personal trainer, right?
• 21:32
  Everybody will be like, they'll like point at their meal and
• 21:35
  they'll look at me and be like. I know I'm not supposed to eat
• 21:37
  these. Like, I know it's, I know it's a
• 21:38
  lot of carbs or whatever. And I'm like, I did.
• 21:40
  Come on, dude, I don't care. Like, I'm off duty.
• 21:43
  I don't care what you eat, OK? Like every conversation around a
• 21:46
  meal with other people, they're like looking at me, like I.
• 21:49
  What do you think about this? I'm not supposed to eat this?
• 21:51
  I'm just like, guys, guys, just eat your freaking food.
• 21:53
  I don't care, right? I really don't care.
• 21:55
  I'm very non judgmental. I just tell you guys what you
• 21:58
  need to do to get results, OK, but I'm very non judgmental.
• 22:01
  Like I do not care. OK, You could sit there smoking
• 22:04
  weed, drinking Cokes all day. Like I don't care.
• 22:06
  I'm very non judgmental about you do.
• 22:08
  But if you want to get results, I'm telling you how to get them.
• 22:12
  OK, So, so I got really hardcore for about almost a full year
• 22:20
  there in like no artificial ingredients, right?
• 22:23
  And then it's funny, 'cause I was I, I think it was November,
• 22:29
  I did one of these in body scans and you know, I was like 202
• 22:32
  lbs, which is the lightest I've been in 3-4 years at least,
• 22:37
  right? And I'm like, all right, I want
• 22:38
  to beef up again. I want to get bigger.
• 22:40
  I want to get a little, you know, I want to gain some, some
• 22:43
  size, right, Because I want to look like the rock for my
• 22:45
  wedding this May right. So I got to beef up again, you
• 22:47
  know, and like I was doing that in body, of course, like it's
• 22:51
  very low body fat, obviously. But I'm like, OK, I need to
• 22:54
  start gaining some weight, right?
• 22:57
  And I, I just finally realized I'm like, Sean, you've been
• 23:03
  eating nothing but whole natural foods for the last year.
• 23:08
  It's great, right? But if you want to gain weight,
• 23:12
  it's damn near impossible to gain weight eating all whole
• 23:17
  natural foods. The body just naturally burns
• 23:20
  off all of its body fat when you don't put any artificial stuff
• 23:24
  into it. OK.
• 23:25
  Like it's very hard to eat in a calorie surplus to eat too many
• 23:30
  calories when all you eat is real non artificial foods.
• 23:34
  You know? Like I had lost like 7 lbs
• 23:36
  throughout the course of the year.
• 23:37
  Not like an astronomical amount, but I wasn't trying to lose
• 23:39
  weight. You get my point.
• 23:41
  Like I'm just like losing 7 lbs, not trying.
• 23:43
  Still like eating what seemed like a lot, but it was whole
• 23:45
  natural foods the whole time, right?
• 23:48
  So like, that's kind of the moral of this story.
• 23:50
  OK, is sorry if I tangented for too long there.
• 23:54
  But like, you can be not even trying to burn body fat and
• 24:00
  like, weight just comes off if you don't eat artificial
• 24:03
  ingredients. And it's tricky because, you
• 24:07
  know, 90 some percent of the food that exists in this country
• 24:09
  is just chocked full of artificial ingredients nowadays,
• 24:12
  right? And you can even argue the world
• 24:14
  over. It's not like other countries
• 24:15
  are that much better than us, right?
• 24:18
  Certainly there are lifestyle differences, but again, the
• 24:20
  moral of the story is it's almost impossible to gain weight
• 24:24
  eating only whole natural foods with no artificial ingredients,
• 24:30
  right? And so then like in November,
• 24:31
  when I'm like, all right, I need to gain some weight, I'm like,
• 24:33
  OK, I need to bring back protein shakes.
• 24:35
  I maybe even need to bring back a little bit of flavored ones
• 24:38
  because like, we need to gain some weight.
• 24:40
  And it just ain't going to happen eating all of these whole
• 24:43
  natural foods, OK? And this is something that you
• 24:45
  can use to your advantage, OK? Because I know that, like I
• 24:49
  said, 95 plus percent of you out there are not trying to gain
• 24:52
  weight, OK? You're trying to lose weight or
• 24:54
  lose that stubborn belly fat, OK?
• 24:57
  It's very, very hard to gain anybody fat and it's actually
• 25:03
  very hard to even maintain your weight if all you're doing is
• 25:07
  eating whole natural foods, purely whole natural foods.
• 25:10
  OK, I've kind of talked about this before, but again, like I
• 25:15
  really, if, if you actually try this method where you cut out
• 25:18
  all of the artificial stuff from your diet, and I mean all of it,
• 25:22
  OK, And you try it for several months and your, your body
• 25:27
  weight isn't changing your, your body fat percentage isn't going
• 25:30
  down. Like, I really want you to come
• 25:33
  talk to me, OK, Because it just works without even you have an,
• 25:38
  you really don't even have to track that much, OK, As long as
• 25:41
  you get like some protein and some fiber, you know, and, and
• 25:46
  naturally you will, right? Because these are whole natural
• 25:48
  foods. So they're going to have healthy
• 25:49
  ingredients. You know, you're not sitting
• 25:50
  there eating Twizzlers, right? So that's like, that is method
• 25:55
  number 2 is you go literally Whole Foods only, OK.
• 26:00
  And once again, it's kind of like a choose your hard
• 26:03
  situation because you know, it's either OK, I'm going to my, my
• 26:07
  hard is going to be, I have to track my foods method #1 which
• 26:10
  kind of is hard, but or you say, OK, I'm going to be just very
• 26:14
  diligent and disciplined and I'm going to get rid of all the
• 26:17
  bullshit. I'm, I'm, I'm, I'm going to not
• 26:20
  eat any artificial foods anymore.
• 26:23
  And it's very, very hard, OK, It's well, harder for some than
• 26:28
  others. But once again, we live in a
• 26:29
  society where most of the stuff is artificial.
• 26:31
  And once again, I'm also talking about not drinking any calories
• 26:34
  as well. OK, 'cause most people drink a
• 26:37
  lot of calories. I'm not just talking about
• 26:39
  alcohol. I'm talking about coffee with
• 26:40
  the sugar and the Creamer and the whatever.
• 26:43
  Now, milk is a little bit of an exception, right?
• 26:46
  Some people tolerate milk better than others, right?
• 26:49
  But like in this case, and this is a little bit of a, a tricky 1
• 26:52
  to have an opinion on as a personal trainer, but I'm even
• 26:54
  talking to you about eliminating protein shakes cause protein
• 26:57
  shakes ultimately are relatively highly processed.
• 27:00
  I'm definitely talk about talking about eliminating
• 27:02
  protein bars. You definitely should be
• 27:04
  eliminating protein bars if your goal is to truly just cut out
• 27:10
  all of the BS ingredients from your diet, right?
• 27:15
  So again, it's just like from anecdotal experience, it's very,
• 27:21
  very hard to gain weight, sometimes even to maintain your
• 27:26
  body weight as is when you cut out all of the artificial foods.
• 27:30
  Just most of us are like in this modern society, we're so far
• 27:33
  away from that. Like it's so far away.
• 27:35
  Most people are so far away from eating a clean diet and so it
• 27:41
  takes a lot of work and it is a bit of an extreme method, right?
• 27:45
  But it but it does really work. And again, like I'm open to, I'm
• 27:48
  all of this stuff is open for debate.
• 27:50
  Like I'm, I'm open for someone to come tell me, you know, I eat
• 27:53
  only whole natural foods and I've still been gaining body fat
• 27:55
  or I can't lose the body fat. Like I'm open to that.
• 27:59
  I'm open to that discussion if that's you.
• 28:02
  But I just, I know I don't see very many people doing it and I
• 28:07
  know what I've seen anecdotally, you know, So all of all, like
• 28:11
  all of it, I'm open to change my opinion on all this stuff.
• 28:14
  But like these two methods, if you do them, you know, the way
• 28:19
  I'm explaining, you will gradually start to burn that
• 28:22
  stubborn belly fat as well as the body fat pretty much
• 28:25
  everywhere else, you know, So there's the track your calories
• 28:27
  and macro nutrients method, be in the slight calorie deficit,
• 28:30
  get enough protein to maintain your muscle mass.
• 28:32
  And then there's the Whole Foods only method, you know, from the
• 28:36
  Whole Foods only method. Like I said, it's it's just not
• 28:39
  that easy because when you think about all of the artificial
• 28:42
  ingredients that are probably in your diet and all of like the
• 28:45
  the the calorie filled drinks, I think I think this gets more
• 28:49
  people than you realize too, is the drinks that have a lot of
• 28:52
  calories. Yeah.
• 28:56
  Gosh, I guess I should leave it at that.
• 29:00
  I wish I, you know, I feel like I came across with just like a
• 29:03
  negative tone in this, but I'm just bringing you the reality,
• 29:06
  you know, 'cause I know it's hard.
• 29:08
  And once again, like like 95% of people want this goal. 95 plus
• 29:13
  percent of people wish, you know, I want to burn that little
• 29:15
  last bit of stubborn belly fat off, right?
• 29:17
  OK, well, it's not easy. It's not easy.
• 29:21
  You know, you're going to have to choose a hard method, a
• 29:23
  challenging method, and then just stick to it right?
• 29:26
  Now, there's also something to be said.
• 29:27
  I probably should have mentioned this a little bit earlier, but
• 29:30
  steps do help. Getting extra movement really,
• 29:32
  really does help. OK, extra movement, extra steps.
• 29:36
  Doesn't have to be hardcore crazy cardio, but steps really
• 29:40
  do help, OK? Just keep your body moving
• 29:42
  throughout the day, OK? Along with some strength
• 29:44
  training. I think I'm gonna keep it at
• 29:46
  that for now. OK, Thank you for listening.
• 29:48
  Once again, we are, we are here to help, OK?
• 29:50
  We are here to help with any of this stuff, OK?
• 29:53
  So if you have questions about either these methods that I just
• 29:55
  laid out or anything else, OK, come talk to me about it, OK?
• 29:59
  Come talk to me or any other coach about it, OK 'cause we are
• 30:02
  here to help with that. All right?
• 30:04
  OK, Thank you for listening. We'll talk again soon.
• 30:07
  Peace.