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How to Target Fat loss · Mocktail Minutes

0:21
Baylee: All right.
0:22
Baylee: Hello, everyone.
0:23
Baylee: Welcome back to this week's episode of Mocktail Minutes.
0:26
Baylee: This is Bailey.
0:28
Brianna: And this is Brianna
0:29
Baylee: This week, I am drinking a Vibes drink.
0:33
Baylee: It's V-Y-B-E-S.
0:35
Baylee: And this probably wasn't my smartest, but it does have magnesium in it.
0:39
Baylee: It's supposed to be, like, a mood calming one, I think.
0:44
Baylee: see how much magnesium is in it.
0:46
Baylee: 300 milligrams.
0:47
Baylee: That's actually pretty good.
0:48
Brianna: That's pretty good.
0:50
Brianna: You're gonna be, like, tired
0:51
Baylee: Maybe I shoulda drank this in the evening,'cause it, it's also lavender, so the flavor is strawberry lavender.
0:57
Brianna: She's like falling asleep now
0:58
Baylee: just good vibes the rest of the day for my clients.
1:01
Baylee: But I had a different one.
1:03
Baylee: It was the blueberry mint, and I didn't really like that flavor.
1:07
Baylee: I think I also just don't like blueberry flavored things is what I realized
1:11
Brianna: I could do that
1:13
Baylee: But this one is really good.
1:14
Baylee: It's a little bit more tart, which I like.
1:17
Baylee: But how many sugars?
1:18
Baylee: I think it has three grams of total sugar in it, but made with water, strawberry juice, lemon juice, magnesium glycinate, stevia, wild lavender, multik acid.
1:31
Baylee: But it's
1:32
Brianna: No
1:32
Baylee: would do this one again
1:34
Brianna: I'm doing a sugar-free Liquid IV, the strawberry watermelon.
1:38
Brianna: I actually really like this flavor.
1:40
Brianna: But I'm in the season of life where, like, I have multiple people now doing minerals and electrolyte drinks, and so we have to all agree, and this is currently the one Jameson will drink, so here we are.
1:53
Baylee: There you are.
1:53
Baylee: I
1:54
Brianna: I'm like,"Go on in."
1:55
Baylee: Josh pick a different flavor, but I'm like,"It has to be a flavor that I like,
1:59
Brianna: Угу
1:59
Baylee: because if you aren't gonna drink it, we are not gonna waste it."
2:03
Brianna: Right.
2:04
Brianna: I will choke it down.
2:05
Baylee: Yes
2:06
Brianna: Yeah, they're expensive.
2:08
Baylee: Yeah.
2:09
Baylee: But week, so we were supposed to do this episode two weeks ago for a part two to...
2:15
Baylee: We talked about how fat loss actually works, and then we were like,"Oh, we're gonna do a part two," like, how to target fat loss, then we never did it.
2:23
Baylee: So
2:23
Brianna: I did it, yeah.
2:24
Brianna: Well we so here we are.
2:26
Brianna: We're doing-
2:27
Baylee: We are talking today how to target loss because thing we want you to know is that you actually cannot choose, like, where that fat is coming from, and I think this is a huge misconception.
2:41
Baylee: People are like,"I want to lose fat in my belly and in my arms." Doing 100 crunches is not gonna burn belly fat.
2:49
Baylee: Doing an arm exercise is not gonna burn arm fat.
2:53
Baylee: Lots of cardio doesn't take fat from your stomach.
2:57
Brianna: Mhm
2:58
Baylee: you're in an energy deficit, your body needs to up some of that energy it uses from stored fuel.
3:03
Baylee: So fat cells release those fatty acids, which can be used for energy.
3:07
Baylee: But which fat cells release more fat is influenced more by your genetics, hormones, sex, age, blood flow,
3:16
Brianna: उहम्म
3:17
Baylee: individual fat depot, basically.
3:20
Baylee: we can't really tell our body"Hey, I'm gonna do bicep curls.
3:24
Baylee: Take fat away from my arms." It's just...
3:27
Baylee: that's not how it works.
3:28
Baylee: You can train your muscle locally, but you can't order your body to take energy from f- fat directly above that muscle.
3:36
Baylee: So when you're working out, you're working out to build muscle more so than burning that fat in your arm
3:44
Brianna: Yeah.
3:44
Brianna: And this is where I encourage people to, like, not just look at your problem area, because I have a lot of, like, women that'll be like,"My belly still looks like this," and like,"This isn't working." And I'm like,"Well, that doesn't mean that you're not losing fat other places.
3:58
Brianna: You just have that t- hard area to lose and you're trying to target it, but it's probably gonna be last." I have to tell people, like, the belly fat is probably the last
4:09
Baylee: Yeah.
4:09
Baylee: 'Cause
4:09
Brianna: thing
4:10
Baylee: have to do with your cortisol and insulin resistance as well.
4:13
Brianna: Угу
4:13
Baylee: My arm fat is always last
4:16
Brianna: Yeah, that's how I feel.
4:17
Brianna: Like, when I take measurements, my arms will just stay the same.
4:21
Baylee: I'm
4:21
Brianna: I'm like,"This is what they wanna be.
4:23
Brianna: Yeah, what's happening?" Also too, like, hormones play a role in your arm fat as well, so that was fun to learn.
4:32
Brianna: I love being a woman, so
4:34
Baylee: Oh, hormones.
4:36
Brianna: I know.
4:36
Baylee: not blaming our hormones, but
4:38
Brianna: exactly.
4:39
Brianna: But just knowing, like, don't just look at that one area and be like,"Oh, I'm not losing fat.
4:44
Brianna: This isn't working." Odds are you're losing fat in other places, and eventually you're gonna lose fat in areas that you want.
4:51
Brianna: But yeah, you can't target it, you know?
4:54
Baylee: Which I think that's also why, like, when you lose five pounds even, it's"Oh, it doesn't even matter." But when you're 5'5", over five pounds throughout your body, it might not look super significant, especially if you don't have a lot of weight to lose.
5:08
Baylee: Yeah.
5:09
Baylee: But yeah, if you lost 50 pounds, that's gonna be more significant.
5:13
Baylee: And I think the shorter a person is, then you do kinda notice those smaller changes because it's less length.
5:21
Baylee: Yeah.
5:22
Baylee: So yeah, I think that can...
5:24
Baylee: That's tricky to think about, too.
5:26
Baylee: If you're ever like,"I lost five pounds and it doesn't mean anything," take a five-pound dumbbell and hold it out to the side with a straight arm.
5:33
Baylee: See how long you can hold it, and then tell me five pounds is nothing
5:36
Brianna: It is something, and that's the other thing too.
5:39
Brianna: I think we just are quick to discredit it, and that's the thing about wanting to target fat loss is it's not always, like, the scale, right?
5:48
Brianna: Like, you can lose a significant amount of fat and not have big changes on the scale.
5:53
Brianna: And so targeting fat loss is, you have to kind of reframe it to, like, you're not targeting where you wanna lose fat, you're targeting how to lose the fat.
6:04
Brianna: So you wanna lose fat while preserving muscle'cause that is gonna give you the aesthetic that you want.
6:10
Brianna: Like, the lean body and looking toned and all that is you're maintaining muscle.
6:16
Brianna: So we don't really wanna see drastic drops on the scale necessarily, especially if you don't have a lot of weight to lose because that's not gonna get you the aesthetic that you want.
6:25
Brianna: Like, losing 50 pounds of mostly muscle versus 15 pounds of mostly fat, you're gonna look vastly different
6:32
Baylee: I was listening to a podcast the other day.
6:34
Baylee: They were talking about toning and how it's not really a thing.
6:37
Baylee: And I was like, you know what?
6:38
Baylee: If you do think about it, like, toning really is just losing that fat so you can see that muscle better.
6:45
Baylee: But I just thought that was interesting.
6:46
Baylee: And I would say when it comes to your muscle protein is gonna be one of your biggest tools.
6:52
Baylee: When you're dieting, your body isn't only capable of just breaking down the fat you eat.
6:57
Baylee: If you're not giving your body enough protein and stimulus to maintain your muscle, some of that weight you lose will be lean tissue, which is what we don't want.
7:06
Baylee: When you eat enough protein, that is giving you the amino acids needed to stimulate muscle protein synthesis or creation or maintenance of muscle, and it's gonna support that satiety, making your deficit a little bit easier.
7:21
Baylee: then of course you wanna spread your protein out throughout the day.
7:24
Baylee: Don't cram 50 grams in at dinner and only get 15 grams at breakfast.
7:28
Baylee: You want to have at least 30 grams three times a day.
7:33
Brianna: Угу
7:33
Baylee: usually do closer to 40 grams at my meals
7:36
Brianna: Yeah, I do too.
7:37
Brianna: So I feel like I'm not full.
7:39
Brianna: But yeah, you wanna...
7:41
Brianna: 'Cause that's gonna help maintain your lean mass, which is what you wanna do.
7:47
Brianna: The other thing is it is impossible.
7:50
Brianna: No, I can't say that.
7:51
Brianna: It's not impossible.
7:53
Brianna: You must be lifting weights if you wanna lose fat.
7:55
Brianna: You can still lose fat if you are not lifting weights.
7:59
Brianna: However, if you are- don't have a massive amount of weight to lose, that's probably not gonna really happen.
8:06
Brianna: Like, y- you, you have to build muscle to lose fat.
8:11
Brianna: So I don't...
8:14
Brianna: Yeah, so a- again, I can't be like"Yes,
8:17
Baylee: looking for, if you
8:18
Brianna: that is muscle"
8:19
Baylee: blueberry, then yeah, just don't lift weights and undereat
8:23
Brianna: Yeah, but you're not gonna look the way you wanna look.
8:25
Brianna: And I've worked with so many women who will, like, get to their goal weight, and they're just, like, not happy about it.
8:32
Brianna: And it's not that their goal weight is bad, but they just didn't look the way they thought they would.
8:35
Brianna: And I'm telling you, it is lean mass, and likely your body at that amount of lean mass to look that way is probably heavier than you think it is.
8:46
Brianna: I saw a really good reel on that, and it's...
8:48
Brianna: I think, yeah, we get really, like, stuck on it.
8:50
Brianna: But, like, you have to lift weights because you still need...
8:55
Brianna: You're losing weight, but you still wanna have, like, lean mass, and you have to be in a calorie deficit to lose fat.
9:01
Brianna: But if you're in a calorie deficit and you don't wanna lose your muscle, you gotta lift weights and protein.
9:06
Baylee: to lift the weights too.
9:07
Brianna: I just...
9:08
Brianna: Ah.
9:08
Brianna: And we, we were talking about this before we got on, but there's just...
9:11
Brianna: I think one of my biggest frustrations with people is they'll be really frustrated that they're, like, doing all the things or they're being, like, insane about tracking their food and their deficit, and they're not seeing changes.
9:23
Brianna: And, like, I don't know how else to say it, but, like, you have to lose weight.
9:28
Brianna: Like, I need to, like, record myself saying that and then have them play it to themselves, like, 10 times a day'cause you may not wanna do it
9:34
Baylee: You have to lift weights, yeah
9:36
Brianna: That's all.
9:37
Brianna: That's my soapbox.
9:37
Baylee: you said lose weight.
9:38
Brianna: Oh, yeah.
9:39
Brianna: Sorry.
9:40
Brianna: Yes.
9:40
Brianna: If you want...
9:41
Brianna: I'm thinking, like, if you want the, like, you want the results, like lose weight, really what you're saying is lose fat, you have to do it.
9:47
Baylee: Yes, you have to lift the weights.
9:49
Baylee: And then when it comes to that deficit, it does not need to be crazy deficit where you're doing 1,000 calories.
9:57
Baylee: Some people do well at a 500 deficit.
10:00
Baylee: Some people do well at 300.
10:02
Baylee: kinda just depends on where you're at and what you need, but I don't really have many of them doing a 1,000 calorie deficit.
10:10
Brianna: Mm-mm.
10:11
Baylee: just because it's larger doesn't mean it's going to work better.
10:14
Baylee: It's actually gonna be harder to maintain that lifting, your protein intake, your recovery, your activity, your adherence to your deficit.
10:24
Baylee: And carbs are gonna be really hard to get in, and we need carbs to just support your thyroid too.
10:30
Brianna: Угу
10:31
Baylee: And early rapid weight loss isn't all body fat.
10:34
Baylee: Changes in your glycogen, your water, your gut lean tissue, that's all gonna affect your scale weight.
10:41
Baylee: We don't just wanna do a huge deficit to see how fast we can lose weight
10:46
Brianna: Yeah.
10:47
Brianna: Like less isn't always more, and I think people think that, right?
10:52
Brianna: And it's like, okay, if I...
10:53
Brianna: Some people, like you said, some people do out 500.
10:56
Brianna: I think it's also really depend on how much you're eating before, how tall you are, what's your, like, energy output.
11:01
Brianna: Because, you know, if you're thinking long term, you, you want to make sure that, like, your thyroid is still in a good place, and lifting weights and working out and being in a deficit, all of that is a stressor.
11:16
Brianna: You gotta, like, support the whole body.
11:17
Brianna: But this is the next part is what I try to tell people is your deficit doesn't always need to come from food.
11:24
Brianna: Like, if you're increasing your overall output, you are creating a deficit.
11:29
Brianna: So, like, keeping up your NEAT movement, and I think this might be the most underrated thing.
11:35
Brianna: Whenever I'm seeing people kind of be, like, in a plateau, I'm always like,"How many steps are you getting?
11:40
Brianna: How much are you actually moving?" Because that is such a big area where you burn calories, that non-exercise activity time.
11:48
Brianna: And it's all of the movement outside of, like, intentional workouts, which I guess, like, walking you could...
11:54
Brianna: An intentional walk is, okay, semantics.
11:57
Brianna: But, like, standing, fidgeting, cleaning, taking the stairs, shopping, stand- like, I already said standing.
12:04
Brianna: But just any movement that increases more than what it would be if you were sedentary.
12:10
Brianna: That you can add to your deficit
12:12
Baylee: You definitely wanna just move all throughout the day.
12:16
Baylee: Don't just be like,"Oh, I went to the zoo this weekend," or,"I did this weekend." Every single day you should be getting at least 8,000 steps in.
12:24
Baylee: I think it's a great thing to aim for.
12:26
Baylee: If you can get closer to 10,000, amazing, but try to get to that 8,000 for sure.
12:31
Brianna: Угу
12:32
Baylee: thing I would say that makes actually a really big difference is sleep, and this is something else we were just talking about when we hopped on.
12:38
Brianna: Ja
12:39
Baylee: Not that sleep is making you burn fat, setting your body up to have a better environment to burn fat.
12:46
Baylee: Poor sleep will affect your hunger, appetite, your cravings, energy, that training performance, that recovery.
12:53
Baylee: It lessens your NEAT movement, and just our prefrontal cortex is mostly affected when we are lacking sleep, which is our decision-maker.
13:03
Baylee: So it's harder to stick to things when we're low on sleep.
13:06
Baylee: n- a minimum seven hours of quality sleep.
13:10
Baylee: if you just put your phone down for an hour before you go to bed, your sleep quality will be so much better.
13:17
Baylee: And it seems hard.
13:19
Baylee: It's really not that hard to put your phone down.
13:20
Baylee: You just have to get used to being bored and not stimulated every second of your life
13:25
Brianna: Mm-hmm.
13:26
Brianna: Every time I have a bad night's sleep, I'm 100%-- 100% to blame.
13:30
Brianna: I know this.
13:31
Brianna: Like, it's not like,"Oh," like, yeah.
13:33
Brianna: G- the next one is stress.
13:37
Brianna: Stress is not magically blocking your fat loss, and I...
13:41
Brianna: Wellness culture plays a big role in this, like, don't stress yourself out.
13:45
Brianna: Like, going off of our episode last week of, like, don't be wimpy, we have this, like, thought that, like, if you're stressed, I'm automatically gonna lo- like, store belly fat, and I'm not gonna lose weight.
13:58
Brianna: You can still lose weight while experiencing stress.
14:01
Brianna: You want to manipulate the stressors, right?
14:04
Brianna: Like, exercise is a stressor, but it's a good stressor.
14:07
Brianna: Your body's adapting to it.
14:08
Brianna: I would say this is why you don't want your deficit to be too low.
14:12
Brianna: That is a significant stressor.
14:14
Brianna: You don't need to be doing that.
14:15
Brianna: Like, stress management is key for a lot of things.
14:19
Brianna: Like, number one, you're gonna have more energy to do the things.
14:21
Brianna: You're gonna feel, like, less frazzled.
14:24
Brianna: A lot of people just need to increase their stress ceiling is what it is.
14:29
Brianna: But you don't, you don't really, like, help yourself out by just pulling back on everything and being like,"Well, it doesn't bring me joy.
14:36
Brianna: I can't do it."
14:37
Baylee: You might need to actually handle your stress or set boundaries or just do things different or just be okay with things not working out perfectly
14:47
Brianna: Mm-hmm.
14:47
Baylee: the time.
14:48
Baylee: Stop getting so overwhelmed about meal planning.
14:52
Baylee: make things harder than what it needs to be and make it easier on yourself.
14:57
Baylee: Meal planning is not hard.
14:59
Baylee: Literally eat what you did last week.
15:01
Baylee: If you got tired of something, change that one meal out and just rinse, wash, repeat.
15:06
Baylee: Have, pick your protein, pick a veggie, pick a potato or a rice, whatever you wanna do.
15:11
Brianna: Угу.
15:11
Baylee: easy.
15:12
Baylee: And then, so I would say the other thing as far as targeting fat loss...
15:17
Baylee: Now, you can't tell your body where to lose fat, but you can influence how your body looks.
15:22
Baylee: So you can influence your body composition by combining fat loss tools with muscle development.
15:30
Baylee: So if you weren- if you're like,"I want a nice-looking butt," you're not gonna just burn fat covering your glutes.
15:37
Baylee: But as you reduce your overall body fat, you train your glutes, you do progressive overload, you eat enough protein, and you give yourself enough recovery, now you're changing less fat plus more muscle.
15:51
Baylee: That gives you more definition.
15:52
Baylee: Same thing, shoulders, back, arms, legs, wherever you wanna look at.
15:57
Baylee: And then I would say, of course, too genetics does do, play a little bit of a role.
16:02
Baylee: Not a
16:02
Brianna: Yeah
16:02
Baylee: to blame your genetics of"This is how I'm meant to be." body has a preferred pattern for storing and releasing fat.
16:09
Baylee: Your or your family has a certain shape to them, yeah, you're gonna be more prone to that shape.
16:16
Baylee: So some people lose belly fat quickly.
16:19
Baylee: Others lose from their face first.
16:21
Baylee: Some people hold it on their hips and thighs.
16:24
Baylee: You don't necessarily get to choose the order.
16:26
Baylee: And spot reduction supplements, detox, waist trainers, fat-burning creams, these ab circuits, they are not going to override your biology.
16:37
Baylee: So don't waste your money there
16:40
Brianna: Yeah.
16:41
Brianna: And I think it's, it's important to really, like, know that, like, yes, genetics play a role, but I think some people really need to look at the overall bigger picture, right?
16:52
Brianna: Because genetics make you more predisposed to certain things, but I've had some people be like,"I don't know, this is just how we're built." Like,"I'm not gonna lose weight like this," or,"I'm not..." I'm like,"Well, are your habits the same as your family?" Yes, you are more likely to store fat in those areas.
17:06
Brianna: That's genetically okay, but do you have the same exact habits as your family members?
17:12
Baylee: It doesn't mean you're, like, doomed or nothing's gonna change.
17:15
Baylee: You're kinda just getting in your own way
17:17
Brianna: Yes.
17:18
Baylee: in that way too
17:19
Brianna: Mm-hmm.
17:19
Brianna: Yeah.
17:20
Brianna: So your question for yourself is if you're really wanting to, like, change up body composition, tone up, lean out, lose fat, is how do I maximize fat loss while minimizing muscle loss?
17:35
Brianna: So the appropriate calorie deficit, high-quality protein intake, high quality.
17:41
Brianna: We're not just eating protein bars, okay?
17:44
Brianna: Progressive overload, resistance training, consistent daily movement.
17:49
Brianna: You need more than 6,000 steps.
17:52
Brianna: If you're short, you need more than 8,000 steps.
17:56
Brianna: I'm telling you this, I'm 5'2", I get it.
17:57
Brianna: Like, if I, if my, if I were to lose fat and my steps are under 10,000, I won't lose fat.
18:03
Brianna: It's very annoying.
18:04
Baylee: It
18:04
Brianna: Go me.
18:05
Brianna: Yeah, especially because I can't be in, like, an intense calorie deficit'cause I'll die, so whatever.
18:11
Brianna: Consistent movement, adequate sleep and recovery, and then enough time for your genetics to reveal, like, how it comes off, how you're gonna look.
18:20
Brianna: Like, you just, time.
18:23
Brianna: Time.
18:23
Brianna: And remembering fat or fast weight loss is probably not fat loss.
18:29
Brianna: Say that 10 times fast.
18:30
Baylee: Yeah.
18:31
Baylee: And then the consistency piece too.
18:33
Baylee: It's not consistency for a week or two weeks.
18:35
Baylee: This is consistent for 12 weeks, and it's not, oh, every weekend.
18:39
Baylee: It's not consistent.
18:41
Baylee: We need to be consistent Monday through Sunday to see these things work.
18:45
Baylee: And it can absolutely be a little bit hard when it's new or you're not exactly seeing the belly fat go away right away, but nothing bad is going to happen when you balance your food better, when you increase your steps, when you lift the weights.
19:00
Baylee: If you're doing all this in a correct way, it's only going to help you.
19:04
Baylee: The more consistent you are, the better results.
19:07
Baylee: And let's say if you get to 12 weeks, and you're like,"Literally nothing has changed."
19:12
Brianna: Угу
19:12
Baylee: Okay.
19:13
Baylee: Now you have a foundation that you can build from'cause even if you're like,"I need to go see functional med," well, co- going in with having a foundation is a lot better than going in without eating breakfast, eating 15 grams of fiber, and
19:27
Brianna: Not looking weights.
19:28
Brianna: Yeah.
19:29
Baylee: being existed.
19:30
Baylee: I think these are all really good pieces that seem very basic, but this is literally how you target fat loss.
19:37
Baylee: This
19:37
Brianna: Yeah
19:38
Baylee: gonna get you to what you want if you do this consistently
19:42
Brianna: They seem basic, but people don't do them consistently, and I think people really underestimate what does 12 weeks of consistency looks like.
19:50
Brianna: It's a long time.
19:51
Brianna: And I can promise you, if you do all this for 12 weeks and you don't see any change, you probably were not as consistent as you think.
20:00
Brianna: So, you know, do something to keep yourself accountable, like have a habit tracker, use your planner, write down how many steps you got every day, how many times did I strength train this week?
20:10
Brianna: W- was I in my deficit or, like, was my average for the week higher'cause I went out Friday, Saturday, Sunday?
20:16
Brianna: You know, like, am I actually getting adequate sleep cons- like, that 80% of the time?
20:21
Brianna: 'Cause I think when people do that, they realize, like,"Oh, I wasn't as consistent as I thought." And it's not something to beat yourself up over.
20:29
Brianna: It just kinda helps you give yourself a direction and be like,"I thought I was averaging 10,000 steps, but actually I was not,"
20:36
Baylee: write it down, I get it twice a week or
20:39
Brianna: Right, twice a week and then I'm way lower and like,'cause you're gonna feel like you're doing a lot, and it's gonna be stuff like you're mindful of all this stuff, but feeling like you're doing it and being mindful of it and actually doing it are two different things.
20:50
Brianna: Can
20:51
Baylee: Yes.
20:52
Brianna: I say that nicely?
20:53
Baylee: it down and having some type of visual helps to just see, like how accurate am I really with this?
20:58
Brianna: Yeah,'cause it's so easy to be like,"Yeah, I did that." Like, I was
21:02
Baylee: the tracking's helpful too.
21:03
Baylee: The amount of times I've had people track and they're like,"I don't eat a single vegetable except for at dinner." I'm like,"Yep.
21:11
Brianna: Exactly.
21:11
Brianna: So now we have something to work on.
21:13
Baylee: is at 12."
21:15
Brianna: Or they're like so, so, like, intense Monday through Thursday about their meal prep and, like, tracking everything and being, like, at that amount, and then they're like,"Oh, I did so good this week, I could loosen up," and then you're, like, doubling your calories for the rest of the week
21:29
Baylee: way under eating.
21:30
Baylee: That's what I see more people doing,
21:32
Brianna: Yes
21:32
Baylee: which is not helpful when you're reverse dieting and already not eating enough
21:36
Brianna: Yeah.
21:37
Brianna: And I think like a good takeaway is your body prioritizes like living, okay?
21:43
Brianna: And fat is a good energy source.
21:46
Brianna: It is, it helps you survive.
21:48
Brianna: We use it very well.
21:49
Brianna: It does not take a lot of calories to maintain.
21:52
Brianna: Muscle takes a lot of energy to maintain.
21:55
Brianna: It's not a good energy source.
21:57
Brianna: Your body doesn't like to do it.
21:58
Brianna: So if you are, you know, not doing all the things or you're under-eating too much and not strength training, your body is not gonna lose fat.
22:08
Brianna: It's, it's gonna ma- it's gonna hang on to the fat, and you're just gonna be spinning your wheels a little bit.
22:12
Brianna: Like, you have to set the, the mood, okay?
22:14
Brianna: You have to tell your body it's all good.
22:16
Baylee: Give it the vibes, the
22:18
Brianna: Give it the vibes.
22:19
Brianna: Give it the good vibes.
22:20
Brianna: Yeah.
22:21
Brianna: Mm-hmm
22:21
Baylee: right, everyone, we hope this episode was helpful, and we'll be back next week with a brand new topic.
22:27
Baylee: Bye.
22:28
Brianna: Bye