15 Years of Brutal Fat Loss Advice in 45 Minutes.

In this video, Josiah Novak, a seasoned fat loss coach and founder of The True Transformation, shares 15 years of expertise to help busy high achievers shed body fat and get in the best shape of their lives. Learn how to achieve sustainable, efficient, and fulfilling fat loss even with a demanding lifestyle. Whether you're an executive, business owner, or just have a hectic schedule, Josiah's proven strategies will set you on the right path. Watch now and transform your life!
check out The True Transformation System here: www.truebodytransformation.co...
0:00 Introduction
0:08 Helping Busy High Achievers
0:35 Condensing 15 Years of Advice
0:56 Importance of Health and Fitness
1:21 Key Fat Loss Strategies
1:26 Calories and Protein
3:03 Starting Calorie and Protein Ranges
4:48 Losing More Than You Think
8:17 Muscle Mass Realities
11:07 Importance of Mentorship
12:28 Pushing Through Early Discomfort
16:42 Vitality of Movement
18:45 Underrated Sleep Importance
20:43 Controlled Hunger is Normal
23:00 Meal Scheduling and Hunger Control
24:18 Embracing Hunger for Fat Loss
25:57 Identity Design and Behavior
27:52 Less Volume, More Intensity in Workouts
29:24 Tracking Data for Success
30:34 Hiring a Coach for Faster Results
33:24 Role of Hormones and Supplements
35:27 Trend of Appetite Suppressants
36:52 Surrounding Yourself with Winners
39:48 Community and Mentorship Importance
40:42 Next Steps and Call to Action
Call to Action:
If you found this video helpful, please like, comment, and subscribe to the channel. Download the free resources linked in the description, and book a call if you're ready to take your transformation to the next level. Join a team that cares about your success more than anything else. Life moves fast, make it count!
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[@JosiahFitness]

Guys over 40 who want to lose the gut- this is for you: www.truebodytransformation.com/offer-sales-page-page

[@LennefalkStudios]

Embracing the hunger as a signal for burning fat definitely makes fasting easier, skipping breakfast and eating a big protein meal for lunch after strength training definitely is my favorite strategy. Then most carbs at night to get sleepy and wind down 🥱😴 Walks after every meal 😊🚶‍♂️

[@JosiahFitness]

Sounds like you have a solid routine. Appreciate the comment 🎉

[@pabloguzman8472]

this is exactly what makes anorexia patients addicted to it they feel too powerful

[@urdaeatmoths]

@@pabloguzman8472don’t think you’re on this channel watching this video if you’re not at least training a bit. You’re being extreme for absolutely no reason

[@paulhailey2537]

On a Carnivore Diet you'll NEVER GET HUNGRY 🥩

[@LennefalkStudios]

@@paulhailey2537 definitely been considering trying it, hunger certainly is the biggest challenge for me 😊

[@neilnatalie2011]

How has this guy not got 10 million subscribers he's so informative, love the channel bud 👍🏻

[@JosiahFitness]

@@neilnatalie2011 I appreciate you man!!

[@daliab8493]

Tracking macros is the hardest thing for me to be consistent with

[@ingridhall6284]

Spot on!! Thanks for sharing all this info!!

[@edmundocarranza6988]

Really good sit down. You’re doing a good job definitely related to me lot what you’re saying so thank you definitely going to take some of your advice.

[@duncannada]

Getting into and staying the right mindset is huge, choosing what kind difficult you want is solid advice.

[@ModulerDrone]

Such a great video, excellent! Thank you so much for making it ❤ It’s actually quite the compendium of knowledge in such a small package. Definitely will save this and rewatch. Having everything for reference in one place is fantastic You can easily dive deeper if needed starting from this video. My best to you and your clients, you coaches are life savers literally and I truly love your craft

[@codysmith2203]

Thank you so much for the video. There was a lot of good resources here

[@brandonodonnell7675]

Great video

[@tsebosei1285]

Thank you so much that was truly priceless thank you ❤

[@SilverDragu]

Fantastic advice brother! Liked and subscribed!

[@Coach_Belton]

This is amazing info. The older I get the more sedentary my life has the opportunity to become. It’s nice to have type in how to fight it

[@JosiahFitness]

Major key is movement. Purposeful movement

[@tiffanyott6525]

This was fantastic! Thanks for sharing!

[@JosiahFitness]

Appreciate you leaving a comment!!

[@IFYOUWANTITGOGETIT]

Weight loss is so much more than exercise and diet. It’s a psychological transformation. Great video!! 👍

[@JosiahFitness]

Agreed 10000%

[@daliab8493]

💯

[@armahthetrainer]

Solid info. Good checklist. 👏🏾🔥💪🏾 "Surround yourself with winners." Level up!

[@reallifecreationsfilms717]

One of the best podcasts/video I've seen about health and being the best version of yourself. I'm definitely sharing this with others.

[@JosiahFitness]

Thank you bro

[@sk333tchy]

Great style and excellent content, yo

[@Cooperheh]

This helps me so much Ty !

[@JosiahFitness]

Glad it helps!!

[@sjthespeaker]

Awesome and concise information. I really want to thank you for really sharing the right information. But I also understand that getting a COACH is the wisest and best inventment.

[@beliefisnotachoice]

First video I've seen of Josiah, this is a guy who knows what the hell he's talking about. Spot on all around.

[@JosiahFitness]

Thanks a ton my friend. I really appreciate you watching and saying that

[@moneymonroe1276]

Great video! Very helpful

[@JosiahFitness]

Appreciate that!

[@chrisbennington5679]

This helps me out a huge amount Thank you !

[@JosiahFitness]

I’m so pumped to hear that my friend !

[@bojax]

Such sound and poignant advice. The struggle really is real, so it's nice to get videos like this to remind you that you're not alone in this journey. Just have to stay the course and if I feel like I'm veering off in the wrong direction, I'll just re-watch this video.

[@JosiahFitness]

I got you bro

[@ThatGuyFromLondon69]

Damn, great video sir. You deserve many more views and subs

[@nonrenewableresources2060]

Ima save this and refer to it for my journey

[@deathspank9573]

Dropped just under 30kgs this year since i started in early January. Started at 120kg, and i weighed in at 90.6kg a couple of days ago (i have refed since then so probably put on 2kg of water). I have a goal of 40kgs in total, but looking at my physique i think i may have underestimated how much i had to lose. I suppose i don't need to get super lean, and once this hard cut is done i plan to put on muscle. But i am not gonna lie... my enthusiasm has waned and the weight loss rate has slowed. I had been doing 1kg or more a week, and this is the first week where i didn't quite make the goal. I think i have been fasting too much, so the adjustment i will make tomorrow is to eat more and workout. Have been purely operating on calorie restriction up until now. Only just seeing early signs of crinkly loose skin on my arms and stomach, but i suppose its only to be expected dropping this much weight. I can always add mass to my arms, but its the stomach and love handles that have me worried haha. Still worth it

[@JosiahFitness]

This is exactly why I suggest focusing on health first. Physique changes will naturally happen the longer you’re in this game

[@deathspank9573]

@@JosiahFitness I was carrying a great deal of excess fat. I tried the process of adding muscle to increase the amount of calories burned at rest to bring the percentage down over time. It was very, very slow. It takes ages to add a significant amount of muscle, whereas by hard dieting i succeeded in making a drastic change to my appearance in a little over 5 months. Sure i could have done it better, with more food eaten on a daily basis and training to maintain muscle. But i hadn't seen success in decades of trying, and I am happy with what i achieved withy diet alone. I undoubtedly lost some muscle and strength, but its only a little and i think i can put that back on reasonably quickly because its just the body returning to baseline now that i have upped my food intake. I am going to spend a few months doing hard weights in a mild surplus before attempting another cut

[@Slyzxx76]

Finally someone giving good advice. Thanks

[@JosiahFitness]

Appreciate that!

[@01sevensix]

Video is immensely helpful. Common sense isn’t that common. Thank you

[@dgreatest6834]

This advice is gold I have lost 40lbs fasting, currently at a plateau but only because I can’t kick sweets. I know this is holding me back from losing more weight but still eat it. This is what I need to hear to push me to take accountability. Thank you!

[@daliab8493]

There are replacements for most sweets. I do Bubly instead of pop, unsweetened iced tea, 1 tbsp dark chocolate chips, etc

[@vancehenry7738]

This information was super helpful - thanks and God bless you for this great work ✝️❤️😄👍🏾

[@JosiahFitness]

@@vancehenry7738 appreciate you!

[@HisGateIsNarrow1021]

I am carnivore and OMAD coupled with intermittent fasting. I have been doing it for about 2 months now. I haven't lost weight yet, but body composition is changing!! They say to give it at least 3 months before realizing any visible ressault on the scales!!

[@JosiahFitness]

Glad to hear you’re getting great results

[@theyetti90]

As a not fat guy who wants to help his friends I appreciate this. When I tell them to go back in time and get better genetics they don't like that.

[@grandason3256]

Glad you broke down the sleeping as boy having to be sleep but at least at rest. I get in rest mode at a good time, but hard for me to sleep more than 5 hours straight

[@davidmuir6849]

Fantastic advice Regards Dave from Scotland

[@JosiahFitness]

@@davidmuir6849 appreciate you bro

[@haax2992]

Super helpfull! For how much i should stay in a calorie deficit? When my metabolism adapts to the lower calorie intake should i lower more or stop and go back up to maintenance? Want to increase my bmr

[@JosiahFitness]

Increasing your metabolism comes mostly from moving more and adding muscle. But I personally recommend a scheduled diet break once every 12-16 weeks for 3-7 days. Bumping calories up to maintenance or even a slight surplus makes sense. But keep in mind being in a fat loss phase forever doesn’t work. Having 8-12 week phases of maintenance a few times a year is crucial for metabolic health

[@itsdeltime]

This is good stuff @josiahnovak. Simply put and highly relatable. Thank you. 💯👊🏾🙏🏾

[@funwithfrank7522]

Now doing a 3 day fast, then trying to get a healthy high protien diet going afterwards. No more booze. So hard for me to.eat healthy at work. Im.awful at meal prepping my OCD makes me weird with reheating food but im going to work on it

[@obamasgirl787]

I usually take men advice with a grain of salt but I loved ❤this video. I’m listening

[@JosiahFitness]

Truly appreciate that

[@ryandeffley7652]

The only time I look down on TRT is if a teenager or 20 something is on it. Wanting to risk their ability to produce test naturally just to be enhanced is stupid AF. But if it's a guy in his 40's or older that has tried all natural means and his doctor prescribed it, that is totally fine. Medical intervention is different. I've personally struggled with sleep for over 20 years and have tried all natural methods/remedies and nothing works. So I finally decided to try a sleep aid called Ned Sleep for a bit of intervention.

[@JosiahFitness]

Agreed

[@mrWathedeuce]

Ny first video I've seen by you. Appreciate the free content! I have a question regarding sleep bc i feel like thats always my biggest reason for plateauing or slower progress. Can the sleep be broken up? With my kids, their extracurricular activities and my work i cant seem to get all the sleep at once at night. I have gotten from 4-5hrs a night to 6 but will it help if i took a 1-2hr nap on the middle of the day that i have a window for?

[@JosiahFitness]

I suggest 6-7 at night. Then take a 20 minute Power Nap once a day. Also be sure to take a day to rest and recover from work and activity once a week

[@mrWathedeuce]

@@JosiahFitness thank you brotha. I do tend to overwork and train 7 days a week. Learning to value rest and recovery more but I'm obsessive about not wanting to fall back into my poor habits.

[@adammander7108]

Sorry for being ignorant but what is the 10 /12 mean when you times your calories ?

[@dreao276]

When im hungry i take glucomannan fiber supplement and drink lots of water. Keeps the hunger monsters away n helps w weight loss ❤

[@BennyParcher]

Bro im trying to get to si gle digit body fat for my firt time and 13 weeks in im suoer discouraged. Im about to stary starving to get futher and im thinking im at about 15% body fat. I eat 600 grams of chicken breast and 600 grams of jasmine rice and 200 calories worth of creamer in my coffee and another few hundred calories in fruit a day and im also doing the eca stack with about a gram of anabolics. Ive messed up maybe 4 times in the last 3 months im hoping 8 can buckle down and pull this off

[@GodessIsabelRaina]

Calories❓️ Dr. Jason Fung has left the building 🥶

[@cliffordgoins4046]

Faith is the most important thing to those that have it not to those that don't

[@BradFizer]

How do you tell if you have loose skin of if it’s more fat on your belly? I got a dexa and I’m 11% body fat but I can just see 4 abs and if I have a cheat meal they go away.

[@user-rz4dc2qk9y]

I have the same problem brother I gotten down to 6% but one bad meal makes them disappear we have to work so much harder to stay lean what makes it easier for me is test prop equipoise and proviron without those peds there is no way I can get down to 6% sadly we where born with a handicapped metabolism but that does not mean you can't change it I'm 55 and enjoying bodybuilding every minute of it never give up we die trying with honor

[@BradFizer]

@@user-rz4dc2qk9ydo you have loose skin? I feel like at 6% you should have very visible abs all the time. Mine go away with one cheat meal too and thought maybe the loose skin and water just covers them up.

[@abdulahmed8451]

32:22 It's like my favourite sport, which is UFC 🔥

[@JosiahFitness]

My fav 2

[@robertjackson4778]

Were do I purchase the cap?

[@JosiahFitness]

Got some new ones coming out. Stay tuned

[@zacharycranmore1278]

Thanks for advocating for Jesus and being a voice for health it is not common in this world of fitness. I'm a Christian trying to get healthier and have had to learn from atheist to get healthier because no one is willing to be counterculture and be bold for Christ. Thank you for being you

[@JosiahFitness]

Hey man I appreciate that. All glory to God for sure

[@GabrielV-AZ]

💎💎💎🔥🔥🔥

[@JosiahFitness]

@@GabrielV-AZ appreciate you!!

[@tchillism]

So I’m 185 and I wanna lose 20 pounds and be 165. So if I’m hearing him correctly, I have to times 165×10 to get my calories. 250 cal per day? That doesn’t seem like a lot of calories per day to eat. It sounds like you’re going to need a lot of willpower. That doesn’t really seem to work in my experience. Anyone else care to chime in?

[@JosiahFitness]

@@tchillism I’d aim for 1700-2000 calories per day to start. This might be too little but it requires testing.

[@modelworkzseo]

Damn it would be great for you to tell us how much we need a coach and we need your services every 5 minutes. Oh wait that's exactly what your videos are like, thanks bud. Not in this economy

[@paulhailey2537]

CARNIVORE ACTUALLY WORKS AND NEVER HUNGRY , EVER

[@ResplendentRaider]

I love my sweets, but I also know this journey will not allow it like how it was. Saying no and resisting those temptations feels pretty good. Another thing I noticed is that now I’m prioritizing my protein while still being in a deficit, I dont crave the junk food.

[@JosiahFitness]

Protein is the star of the show for sure.

[@ResplendentRaider]

@@JosiahFitness absolutely, finally decided after all these years of weight training to get disciplined with my diet. Didn’t lose any weight this week but I’m not discouraged…its a marathon.

[@JosiahFitness]

@@ResplendentRaider it’s a forever journey and adventure for sure my brother

[@ResplendentRaider]

@@JosiahFitness absolutely 💯 but I’m here for it.

[@sabastianswika-post1819]

Spot on with feeling like you want to be heavier as a man. If you look like shit though, what’s the point?!

[@JosiahFitness]

Yep. Plus internal health can take a massive dive if you’re carrying too much fat

[@sorbusogvrsgo4465]

Mmmmm, hunger good! To me, skipping meals is a superior condiment!

[@Killermike2178]

We need to stop sleeping on potato salad as a good fat loss food in the fitness community. Potatoes that are boiled and then chilled in the fridge are super satiating, due to the change in their tubers' structures from the boiling/chilling process, yet the flavor is palatable enough that it takes a long time to get bored of eating it every day. Great food for starting a 16-18 hour fast.

[@JosiahFitness]

Love me some potatoes

[@Karoukh]

20min in and this guy has said nothing..

[@oncetwice7097]

yeah but the camera angle changes it’s pretty cool

[@ArticulateArena]

There is no god. No way easting cake and pizza while playing games all day shouldn't be a viable option.

[@COLOFIDUTI]

if youre a guy, 30%-20% you will just look smaller 😂😂😂 from 20%-15% is when you will start to see some muscle definition (if you have something to show up).Só if youre not seeing "results" maybe its just farter away from you bf goal

[@rethinkrich]

Fat loss advice in 5 seconds….Eat less and exercise more!! You’re welcome!

[@whoisthispianist194]

When he said faith is more important than fitness I thought he was insane. Why would believing there is an invisible man in the sky who is watching and judging us 24/7 be more important than adopting science based clean eating and regular exercise?

[@Matt-zv4jp]

Good , solid video. But sorry , Jesus doesn’t exist

[@ayo.p.johnson]

That's like saying Aristotle didn't exist. Jesus existence is a historical fact. Just thought to clear that up ...now back to my fitness training! ❤

[@Matt-zv4jp]

@@ayo.p.johnson it’s actually not a historical fact. There is some debate over it. The point is, you WILL never see your deceased loved ones again. There is no afterlife. That is the indisputable fact. I ❤️satan

[@edmundocarranza6988]

Really good sit down. You’re doing a good job definitely related to me lot what you’re saying so thank you definitely going to take some of your advice.

[@JosiahFitness]

I appreciate you watching !