Latest / Fit Womens Weekly Podcast / The Secrets To Burning Body Fat You Can INSTANTLY Use! I Wish Someone Had Told Me These!

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The Secrets To Burning Body Fat You Can INSTANTLY Use! I Wish Someone Had Told Me These! · Fit Womens Weekly Podcast

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  (Transcribed by TurboScribe. Go Unlimited to remove this message.) What's up guys?
• 0:01
  Welcome to a brand new episode of the
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  fit women's weekly podcast.
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  I just need a quick sip of water
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  Catch my breath for a second and then
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  we'll jump into this episode because this is
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  a really informational packed episode So you might
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  even want to have something that you can
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  write down if you're in a spot that
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  you can take some notes but why I'm
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  all sweaty because I Just finished filming today's
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  live workout.
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  If you guys didn't know with fit ones
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  weekly I have a program called fit ones
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  with the live where I go live twice
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  a day once with a 60 minute workout
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  once with a 30 minute workout and They're
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  tough.
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  I push myself in every single workout and
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  I do that in Monday through Friday So
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  today's workout actually will actually last week we
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  kicked off our cardio eight week session So
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  every eight weeks we really turn our focus
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  on to some sort of primary goal whether
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  that is hypertrophy or power in this case
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  We're focusing on endurance and this is week
• 0:56
  two These are going good just to give
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  you guys an idea when I'm filming this
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  It's Monday and on Mondays We do in
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  a roll Monday where it's low not very
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  many weights often are used It's mostly body
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  weight and it's obviously inner base interval base
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  and a lot of cardio And so today
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  we started off.
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  I'll just share the first half of the
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  workout, which was eight rounds Alternating between two
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  different circuits circuits.
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  So four rounds per circuit We had 90
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  seconds on the timer 30 seconds of rest
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  in that 90 seconds of time you're gonna
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  do an AMRAP of 20 double unders and
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  For burpees if you can't do 20 double
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  unders you can do 30 regular jump ropes
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  And if you can't do jump ropes due
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  to space or equipment you can do 30
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  hineys instead So 20 double unders for burpees
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  as many rounds as you can 90 seconds
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  rest for 30 seconds And the second circuit
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  or super set was ten step ups and
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  five slow jacks Again doing as many rounds
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  as possible.
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  If you're watching this then I'll demonstrate a
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  slow jack real fast Basically, you're gonna stand
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  with your feet together squat down so that
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  you can tap the size of your feet
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  with your fingertips and then jump apart like
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  you're at the top of A jumping jack
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  and then jump back down into that Squatted
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  position and you'll do that five reps and
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  again as many rounds as possible rest 30
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  seconds and then start back up With the
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  double unders and the burpees again eight rounds
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  total four rounds per exercise So yeah, that
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  was only the first half of the workout.
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  So it definitely got me off sweaty and
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  Where I can barely breathe But I wanted
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  to jump on and share with you guys
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  while it is fresh in my head some
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  updates about the Small cut that I'm currently
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  doing and share with you what has worked
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  and what the secret is to burning body
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  fat fast and efficiently and by efficiently I
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  truly mean being more effective with it so
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  that you can lose the body fat and
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  then keep it off long-term and there
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  are a couple of different ways that To
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  go about this.
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  Number one is to make sure that your
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  deficit isn't so huge right the bigger the
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  deficit is the harder it is to stick
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  to being in it because if you're in
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  a Cut let's say you're trying to cut
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  500 to a thousand calories per day.
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  You are going to be miserable It doesn't
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  matter what your macro ratios are if you're
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  cutting too many calories at once You're gonna
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  feel lethargic you're gonna have cravings and you
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  want to get want to give up pretty
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  fast So I'm actually just in a 300
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  to 500 or not 500 a 300 to
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  400 calorie deficit per day I'm now on
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  week seven and you know what?
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  I actually feel Fantastic and the reason that
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  I feel fantastic while being in a deficit
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  is my second tip and thing that has
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  worked is sticking to my Macros, so I
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  do have a tendency to go low in
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  my carbohydrates because I just don't crave a
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  lot of carbs But I knew that being
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  in my deficit It was really important to
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  hit my macros so that my body had
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  fewer cravings I felt fuller from one meal
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  to the next and I was giving my
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  body the fuel it needed To still be
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  able to keep up with my lifestyle all
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  the workouts that I'm doing to help my
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  body recover so I've made it a priority
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  to actually hit the carbohydrates and that has
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  really made a Big impact and just feeling
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  more energized and feeling really good with where
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  I am I'm sleeping.
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  Well, my workouts are going great My endurance
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  is great and that comes from hitting the
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  macros and being in that smaller deficit that
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  I can actually keep up with the next
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  tip is Taking the foods that you're already
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  eating and then just molding those to fit
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  the caloric needs that you need to hit
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  in order To be in your deficit So
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  for example, I actually just wrote about this
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  in a medium post and I'll put the
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  link down below too because everything's written out
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  Really easily for you.
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  So maybe if you don't have the ability
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  to take notes Just go check out that
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  article that I wrote but basically the idea
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  is I Gave chat GPT.
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  I know I'm not a big AI fan
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  But sometimes it actually can be helpful.
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  I basically said hey, here's my calorie goal
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  Here are my macro goals.
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  Here are the foods that I'm already eating
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  and I got really specific with it I
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  said for breakfast This is what I like
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  to do which if you guys have been
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  following me for a while You know typically
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  about an hour to two hours after I
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  wake up.
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  I have a protein shake with protein powder
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  coffee And that's really about it But I
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  plug that in and said do I need
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  to add anything else to it?
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  Let me know and then I continued on
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  with the prompt and saying for lunch This
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  is what I typically eat again.
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  If you've been following me, especially on Instagram
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  I post my lunch pretty often.
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  There's always a big salad with ground beef.
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  So I said I eat 93% ground
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  beef.
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  I like it in a salad and I
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  also open to eating rice or sourdough What
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  can I do with that?
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  And then I finish it off with dinner
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  and I said for dinner I typically eat
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  you guys see in the flow here.
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  I typically eat a rotation between chicken and
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  beef some sort of steak and then I
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  normally eat a vegetable and then some sort
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  of starch whether that is potato or Jasmine
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  rice or sourdough.
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  There's some sort of carbon there as well.
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  And then I also finished the night with
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  an apple every night Yes, I got that
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  specific.
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  I said I realized that I probably need
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  to have one more snack What would you
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  recommend and then given all that information doo
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  -doo-doo-doo-doo chat GPT then kicked
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  out?
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  Hey based on the foods that you eat
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  and the numbers that you've given me This
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  is how much of each thing you should
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  consume at each meal Along with some other
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  helpful tips and tricks like not tips and
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  tricks but suggestions Hey, if you don't want
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  to do this, you could also do this
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  and then that was my meal plan and
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  the reason that this works is because so
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  often We try to do a complete 180
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  from what we eat to what we like
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  think we should be eating and it's such
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  a shock to our system that once we're
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  done with the Deficit and go back to
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  eating normal.
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  We tend to go back to our older
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  habits, right?
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  And because of that it kind of shocks
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  your system You go back to those old
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  habits and then you can't maintain the fat
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  loss that you've just worked so hard for
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  Whereas I am simply continuing eating what I've
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  been eating this entire time So that when
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  I'm done with my deficit The only thing
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  that needs to change is how much of
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  each food I am eating I will now
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  be increasing how much of each item I
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  have to increase my calories and Nothing else
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  is going to be changing.
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  Now.
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  I know some people might get flavor fatigue
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  from that I don't get flavor fatigue and
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  here's why first off I am just somebody
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  that kind of hyper fixates on my breakfast
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  and my lunch I'm just never been a
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  huge like I don't need a huge variety
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  with those meals and once I find something
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  I love I stick to it for a
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  really long time So I've actually been eating
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  some variation of my breakfast and my lunch
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  for probably two or over two years now
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  And I still love it And the reason
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  that if I do start to get sick
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  I'll change the sauces that I use or
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  the salad dressing right now for my lunch
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  salad Which is rice and ground beef and
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  shredded carrots and shredded cabbage and like a
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  big salad bowl I'll add soy sauce and
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  a little bit of spicy mustard to it
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  and I love that But that's also changed
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  from over the years.
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  Sometimes I used to add just a little
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  bit of Mayonnaise I love mayonnaise I know
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  that that's crazy and maybe a little bit
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  of apple cider vinegar or I'll sometimes add
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  like a Caesar dressing Just depending on the
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  mood that I eat or I'm in but
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  right now I'm on my soy kick and
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  it is so good But then for dinner
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  is where I need a little bit more
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  variety So even though I'm having the same
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  skeleton I am changing things that I'll change
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  the different sauces that we use or the
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  spices for example We did chicken and rice
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  one night and I did a chicken shawarma
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  and then another night we did taco Taco
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  meat with like a fajita roll for example
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  one night.
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  We did like a Philly cheesesteak recipe So
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  it's the same things just with different spices
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  so that you feel like you're getting something
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  different But you're really not and you're still
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  hitting the same macros Like just for note
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  if you're like Philly cheesesteak, my husband doesn't
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  eat dairy So it didn't have cheese on
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  it But the spices were the same as
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  if we were having a Philly cheesesteak and
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  we love it We had it over some
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  homemade sourdough and that is what really has
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  worked for us Dan follows the same routine,
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  but his meals are a little bit different.
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  So again, I did go back to AI
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  and said hey my husband eats this for
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  breakfast Which is normally eggs bacon and sausage
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  if he wants to hit this mackerel How
• 9:24
  much of each item do I need to
• 9:26
  make for him to be able to do
• 9:27
  that pretty easy and it spits some stuff
• 9:29
  out You can always add some extra stuff
• 9:31
  to it.
• 9:32
  Like I understand that his breakfast isn't very
• 9:33
  carb-heavy What would you suggest in order
• 9:35
  to help him hit his carbs based on
• 9:38
  the fact that he's already eating 200 grams
• 9:40
  of rice at lunch and 150 grams of
• 9:44
  Carbs or rice at dinner or 200 grams
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  of potato, whatever it is And then it
• 9:49
  spit out I think it said for him
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  to eat like 200 grams of strawberries So
• 9:53
  that's really helpful I also create meal plans
• 9:56
  for plant smart eat real which has its
• 9:58
  place for people who don't Like eating the
• 10:02
  same thing over and over again Or you're
• 10:03
  tired of eating the same thing and you
• 10:05
  just need more variety in your life that
• 10:08
  happens All of us go through that I
• 10:09
  go through that that's what things like plants
• 10:11
  Marty real are for But if you're in
• 10:13
  a place where you're just happy eating the
• 10:15
  same thing over and over again Then this
• 10:17
  tactic might be what works best for you
• 10:20
  So if you have questions or you need
• 10:22
  help again, I wrote an article on it
• 10:24
  I put it in a medium and I
• 10:26
  actually typed out the whole Google prompt So
• 10:29
  you could burn not Google prompts, but you
• 10:31
  know what?
• 10:31
  I mean the whole AI prompt that you
• 10:33
  can just literally copy and paste obviously, you're
• 10:36
  gonna have to put your own information in
• 10:37
  it as far as the foods that you
• 10:38
  eat and your macros that you can absolutely
• 10:41
  use it and Customize it to you and
• 10:45
  your own results and the other thing that
• 10:46
  I would make sure to stress is obviously
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  If you're trying to burn body fat You
• 10:51
  need to make sure that you have your
• 10:52
  macros fit figured out and your deficit is
• 10:55
  at the right place as well Which can
• 10:57
  be done with an online calculator or feel
• 10:59
  free to ask me can ask in the
• 11:01
  comments You can email me and I'm happy
• 11:02
  to give any tips that I can to
• 11:04
  make sure that you're getting the right numbers
• 11:05
  for you To make it as easy as
• 11:07
  possible.
• 11:07
  And unfortunately, there's no 100% Equation that's
• 11:11
  gonna spit out the perfect answer for you
• 11:13
  I did get lucky for this go-around
• 11:16
  of this cut where the numbers that I
• 11:18
  calculated and worked in for myself Have been
• 11:21
  the right numbers, but I've also tried to
• 11:23
  do a cut where the first two weeks
• 11:25
  I said, hey, I'm gonna try these specific
• 11:27
  numbers and I didn't see any results Which
• 11:29
  meant I wasn't in a deficit and that's
• 11:31
  the most common question that I hear all
• 11:33
  the time is hey I'm in a deficit,
• 11:35
  but the scale hasn't budged at all.
• 11:38
  What am I doing wrong?
• 11:39
  And the Answer is one of two things.
• 11:43
  One.
• 11:43
  Are you truly tracking your food?
• 11:45
  Accordingly, right?
• 11:47
  Are you weighing your food out?
• 11:48
  Not just saying a cup of this or
• 11:50
  a handful of this and are you tracking
• 11:51
  everything to get accurate readings?
• 11:54
  And if you are then the answer is
• 11:56
  you're not doing anything wrong You're simply not
• 11:59
  in a calorie deficit because there is no
• 12:00
  one Equation because our bodies are so unique
• 12:03
  based on stress and hormones and activity levels
• 12:06
  and a lot of times people will overestimate
• 12:09
  their Activity level when they're trying to figure
• 12:12
  out their calories, so they're getting a bigger
• 12:14
  number than what they truly need So those
• 12:16
  are the two things that I most often
• 12:18
  see done now as far as the results
• 12:20
  that I've gotten I've now been in a
• 12:21
  deficit for seven weeks and I know a
• 12:23
  lot of people are like Kindle That's silly.
• 12:25
  Why are you in a deficit?
• 12:26
  I've already done a podcast on that a
• 12:28
  couple weeks ago You can listen to it.
• 12:30
  I'm only gonna be in a deficit for
• 12:32
  probably another two to three weeks and then
• 12:35
  boom I am done.
• 12:36
  But so far I have lost a little
• 12:38
  bit over six pounds and a little over
• 12:41
  2% of body fat and I'm feeling
• 12:43
  really good with that I'm at a state
• 12:46
  where we talked about you don't want to
• 12:47
  go into big of a deficit You also
• 12:49
  don't want to go into too small of
• 12:51
  a deficit And I'm just at that right
• 12:53
  place where I'm losing about half a pound
• 12:55
  a week Where you're losing it fast enough
• 12:58
  that you can see results But you're not
• 13:00
  losing weight so fast that you feel miserable
• 13:02
  when doing it And that's what I would
• 13:04
  recommend is that about half a pound of
• 13:06
  weight loss is where I would try to
• 13:08
  get most of my clients At because you
• 13:10
  truly do feel your best and again It's
• 13:12
  fast enough where you can get to your
• 13:14
  goal and say sweet I am done.
• 13:16
  You do not want to be in a
• 13:17
  deficit longer than you have to be because
• 13:20
  Obviously, that's not your body running at its
• 13:23
  best But you also don't want to go
• 13:25
  so fast Where you're miserable and then when
• 13:27
  the deficit when you lose weight and you
• 13:30
  start eating too much too soon Right, you
• 13:33
  just revert back to those old habits So
• 13:34
  just a couple of things to think about
• 13:36
  but that's what's been going on That's what
• 13:38
  has worked for me.
• 13:39
  If you have questions, let me know and
• 13:43
  again I'll make sure to put that medium
• 13:45
  article down below so that basically everything that
• 13:47
  we've talked about is Explaining that article so
• 13:50
  that you can now use those tools and
• 13:53
  make it customized to you All right guys,
• 13:56
  if you enjoyed this podcast, please do me
• 13:58
  a favor if you're not subscribed already Make
• 14:00
  sure to subscribe if you're watching this on
• 14:03
  YouTube or on Spotify or listening on Spotify.
• 14:07
  Make sure to leave a comment Let me
• 14:08
  know what it is that you're working towards
• 14:10
  right now And if you have any specific
• 14:12
  nutrition or fitness questions, I would love to
• 14:15
  hear it I'm happy to help how I
• 14:17
  can if you're having a hard time because
• 14:19
  fitness and nutrition do go hand-in-hand
• 14:21
  If you're having a hard time sticking to
• 14:23
  your workout routine, you know, you need to
• 14:25
  be more consistent You know that shrink training
• 14:27
  is important to help with your metabolic health
• 14:29
  to help with your muscle mass Do me
• 14:31
  a favor go click on the link to
• 14:33
  go learn more about my night 30 program
• 14:36
  This is a 30-day program based off
• 14:38
  of my to-do base training plan Basically
• 14:40
  it came about because when I own my
• 14:42
  fitness studios I would have these eight-week
• 14:44
  challenges and women would start off being like
• 14:46
  yes, I love this.
• 14:47
  I can't wait But then like a lot
• 14:50
  of new things the newness wears off and
• 14:52
  all of a sudden they just kind of
• 14:54
  start to Trinkle out and life would get
• 14:55
  in the way and I started thinking like
• 14:56
  what can I do different to help keep
• 14:59
  them motivated to hit Their goals it like
• 15:01
  broke my heart I felt like I was
• 15:02
  failing them and that's when I came up
• 15:04
  with the to-do base framework We're doing
• 15:06
  something is better than nothing and that's what
• 15:09
  I'm bringing to you with the ignite 30
• 15:11
  plan Can you do every single 60-minute
• 15:13
  workout probably not?
• 15:15
  But what if I offered you a 30
• 15:17
  -minute workout for those days that you can't
• 15:19
  do the full workout or even a 15
• 15:21
  -minute workout plan If you can't do the
• 15:23
  15-minute workout plan, how about the five
• 15:25
  -minute fit challenge?
• 15:27
  There's always something that you can do to
• 15:29
  help continue being consistent and help drive yourself
• 15:32
  to get the results that you want at
• 15:33
  Ignite 30 has it all so go check
• 15:35
  it out.
• 15:36
  All right guys Thank you so much for
• 15:37
  hanging out with me and I will be
• 15:39
  back soon