The No BS Guide To Going From 30% To 10% Body Fat (Burn Fat, Get Lean) | Mind Pump

[@mihapirnar8915]

Hey guys. What is the time in your country when you release new episode? Like this one for example? In my country there is 4 PM.

[@MindPumpShow]

Before we would release at 5PM PST. We are now testing releasing at 6 AM PST.

[@mihapirnar8915]

Awesome. Whenever you will just do not stop releasing episodes. I am begging you.

[@mikeg6niner]

@@MindPumpShow6am would be great. Perfect time for my commute from Sac to Stockton.

[@Burkhimself]

I miss the old time 😂💪🏼

[@MindPumpShow]

@burkhimself it'll feel normal in a week ❤️

[@derekasato9035]

0:00 Visceral fat 4:18 Processed food sabotages fat loss 18:26 Best types of protein 23:05 Strength train 24:55 Protein targets 28:00 Progressive overload 30:06 Feed muscle gain/speed up metabolism 31:35 No structured cardio, only steps

[@DOMAdams-g8b]

Ur a hero

[@GrowingDownUnder]

I'll just make my own list 1. Hormones 2. Carbs 3. Exercise 4. Calories 5. Surgeries Hormones must all be balanced correctly, hormones control fat so it's often more important than calories and anything else. Carbs obviously affect hormones and prevent your body burning fat for energy, so avoid carbs. Exercise is important because you need to use stored energy, some times of exercise are more effective at using stored fat for energy than glucose, these are usually low intensity exercises like aerobic exercises. Calories don't matter as much as people think but in general less calories, less energy to burn/store at least until your metabolism slows down and then you're burning less and your body hits plateau... Also your body doesn't store protein so eat as much protein as you want your body cannot store protein but don't eat much fat and carbs because your body can store fats/carbs. Surgeries are last option for those areas you can't spot reduce. Like if you get down to a healthy weight and you're still holding fat in some areas then it's actually more beneficial to have surgery than to eat less and starve yourself and have malnutrition.

[@JTthr3e]

I agree on the focus on whole food protein, strength training, and also id add prioritizing quality sleep. I have a question in regards to structured cardio and why It's such a black and white concept for you guys. I understand your points about cardio's potential to decrease metabolism over time and lead to burnout. However, I'm wondering if there's a middle ground where we can prioritize strength training for its metabolic benefits while still incorporating structured cardio in a way that supports heart and lung health, without hindering body fat percentage loss. Is it possible to strike a balance between the two, perhaps by adjusting frequency, duration, or intensity of cardio sessions? I'd love to hear your thoughts on how to reconcile the benefits of cardio for longevity with the goal of optimizing body composition.

[@QaiserSarwar-y8m]

Thanks bro

[@DOMAdams-g8b]

@@JTthr3e just do 30 minutos of cardio a day. Lol. Not that complicated lol

[@thelukeswift]

1. Eat whole foods, avoid processed foods (engineered to make you eat more) 2. Eat high protein and eat protein first (very high satiety) 3. Weight train (to build muscle-- more muscle = higher metabolism) 4. Eat your weight in grams of protein daily (e.g. 180 lbs target weight then eat 180 grams of protein daily) 5. Protein shakes are not for replacing whole foods--they're a good tool to make your daily protein intake if necessary 6. Walk after meals

[@hannehanneart8605]

thank you, you are awesome.

[@dailyprofitcenter]

Thanks for this. Just common sense stuff. Simplicity defined.

[@Keppie6]

Crazy theyre still pushing the high protein myth

[@xbilliamsx]

@@Keppie6every creditable study supports AT LEAST .5-.7g per lbs of bw

[@QuorumOf1]

Couldn’t I just run 6 miles a day

[@ursulaserle7919]

73 year old woman. Been working out with trainer for a year. Body age according my impedance scale is 46. Struggling to get my body fat % is around 29 now but visceral totally in normal range. These videos have been a great motivation to me to get healthier.

[@deyonnedee2818]

Your awesome!

[@jimbeaver27]

I;m 73 and I walk 10,000 steps a day. I eat a protein sparing diet, making sure to eat enough protein but not so much fat. I eat very low carb.I'm likely 15% body fat and aiming for 10% or less. I do lift some weights at home but I don't go crazy with it.

[@firemanfostercfd]

And last of all, give yourself time and stay consistent. People have no patience now a days. Stick to the process, don't quit and be patient. It may take a year or more to reach your goals.

[@danielponce7477]

Gained 5 lbs of muscle from listening to this video

[@jledesma1175]

What!?! How!?! I’m half way through the video and haven’t gained an ounce!

[@seal9454]

​@@jledesma1175Bad genetics, I'm afraid.

[@seal9454]

@Shirt103 My net worth increased exponentially after watching this video. I can finally quit my day job and take a much needed vacation.

[@jdbaiocco1]

Sal leaves out his TRT regimen from the equation.

[@Drvirga]

👏👏👏 I’m a health psychologist and I emphasize behavior changes for clients who want to reach a fitness goal. A lot of people don’t realize how important a switch to whole foods can be to help augment their fat loss. Great episodes gentlemen!

[@ill_omg_will_67]

This episode speaks to me. Just got a dexa scan. 30% to around 12-10% is the goal.

[@AlKey3]

if you're living at 30% now, you will be blown away when you get to 15%!

[@ill_omg_will_67]

@@AlKey3 it's crazy because I can see my abs still at 30% so yea 15% will be awesome. 1 day at time!

[@youngam0155]

@@ill_omg_will_67how’s it going mate?

[@ill_omg_will_67]

@youngam0155 pretty good and yourself

[@JohanFitFoodie]

80/20 rule with whole foods, 10k steps daily and strength training are my key strategies to get and stay in shape at 37 😊🔥💪

[@StrongBodymindandspirit]

Add 20% of cyanide into your drinks everyday

[@kyle.plattner]

I can't say how grateful I am for Mind Pump! You guys have completely transformed my fitness journey. I approached it incorrectly for so many years, just chasing the calorie burn. Finally I feel like I'm on the right path thanks to you guys. Thank you so much!

[@janetb2217]

Avoiding processed food reduced my insulin which eliminated my sugar cravings which made sticking to my macros super easy

[@dragonxx444]

In regards to fat loss, apart from strength training aiding in it, walking is the best and arguably easiest form of excersize. Anecdotaly, i started at 260 pounds with a 5.10" frame on the 25th of April where i decided enough is enough. I found my number on a BMR calculator which was 2k calories and i added 10k steps (at least) per day, which put me around 3k expenditure. It is August 14th and im down 40 pounds and i havent touched a single weight. Besides the steps i have my food intake at 2k calories. Thankfuly i dont feel hungry at all....for now

[@Papa_Rico]

Congratulations on the success , progress and for making the decision to make a change to improve your health🫡 I’m on the same journey and relatively the same starting point. I began to make steps to improve at 272lbs and a 6’2” frame. I am one month in and 10 pounds down.

[@emmanuelkotei649]

Awesome for me it’s the Alcohol, I drink way too much every day, I can probably cut out 10 thousand calories a week just from abstaining from Alcohol

[@pfuture5]

Funny .. I let myself go and reached 420lbs .. on my birthday (the 25th of April) I decided enough is enough and hit the gym again and decided to finally change my eating habits .. as of today I am down to 360lbs .. so I’ll see you on the other side of this journey brother!!!!!!

[@xiamengbaby]

​@emmanuelkotei649 Dang, 10k calories/ week works out to like 8 to 14 drinks per day, depending on what your drinking! I don't drink that much, maybe 2 to 4 drinks, but I always end up getting the total munchies after downing alcohol.

[@emmanuelkotei649]

@@xiamengbaby it’s mostly vodka, U gotta cut way back bro, I could have had a six pack by now

[@2.0mommy]

I’ve lowered my visceral fat from 12 to 10! Body fat is 33.2 but moving down as well. On a glp1 medication since February and learning so much from you guys! Thanks!

[@Frank-sl7mr]

This is a great show. No BS, no egos or arrogance. Just a couple of dudes talking about health/muscle fitness. Thanks @mindpumpshow 💪🏼💪🏼💪🏼

[@LatimusChadimus]

A few* dudes

[@coliveroc]

The key to reducing body fat isn’t just about cutting calories, but also about ensuring you consume the right amount of protein daily. Protein is essential because it helps preserve muscle mass while losing weight, which is crucial for maintaining a healthy metabolism. Additionally, protein has a higher thermic effect, meaning your body burns more calories digesting it compared to other macronutrients. By including enough protein in your diet, you not only support fat loss but also ensure you maintain a balanced body composition. Don’t underestimate the power of protein on your journey to better health and fitness!

[@PropheticCoachTheresa]

Over the years I've tried to game the metabolic system in many ways- intense exercise. Intermittent fasting, vegan low fat high starch, raw vegan, carnivore, keto... all were unsustainable and some caused worse metabolic problems (high starch/fruit vegan). What's ended up working and ticking all the boxes is the normal human diet- imagine that! Whole foods only, meats/fish, whole fats, veg, fruit, legumes, nuts seeds, water, tea, occasional coffee. Very satiating, i only need 2 meals/day because I'm not hungry, don't crave refined sugar or processed foods at all. It's like a miracle. Just eat real food, drop the crap. It's a no brainer , tastes amazing and works.

[@TrueWren]

I'm sure intermittent fasting is sustainable, 2 meals a day sounds like you might be doing it

[@IamNexu]

One of the best youtube videos I've ever listened to. Just the right amount of detail! Motivational too!

[@jlmitch570]

It's been a crazy journey for me. I cut out all fast and fried foods, and refined sugar. The weight started to slowly fall off. Consistency is key, though!!

[@GottaSayIt]

Yes! I was buying the Siete no-grain tortilla chips which technically are “healthier” than regular corn tortilla chips made with seed oils. But I was addicted to them and overeating them every night! So now I only buy them for serving for guests so that the bag gets emptied - not by only me!

[@WonderWomanInMichigan]

Same problem here! Same solution I came up with 🎉

[@GottaSayIt]

Me too! Same with the almond crackers that Costco sells. If you overeat it, it’s not good no matter how healthy lol 😂

[@K4R3N]

Slowly chipping my way down to 15% currently hovering around 20%

[@PCC_]

Same here. We got this 💪🏼

[@erickinloch5041]

Same here as well ! Let’s lock in‼️

[@neferiusnexus]

good luck

[@koenwijnen8278]

Same, ive gone from 35% to 20% in 4.5 months. Really want to go to 10

[@K4R3N]

@@koenwijnen8278 that's great. Below 20% it gets tricky. You have learn some new techniques.

[@grantharding8868]

Living a Carnivore lifestyle and getting your body into ketosis full time is the best way to lose body fat. Its had a profound effect on me. As a 63yr old man im getting ripped after 8mths.

[@denysebriggs1613]

But it is not sustainable--that's the problem.

[@jpet1112]

@@denysebriggs1613I’ve been eating less than 100 carbs a day for at least 4-5 years

[@ck-rd2ce]

"best way to lose body fat" - for YOU. The best way to lose bodyfat is whatever diet puts someone in a sustainable calorie deficit

[@HippityHopity]

Please bring back timestamps!!!

[@Dabshanks]

Dude I have dyslexia I read bring back tramp stamps lol either way I'm for it

[@TGoodie1717]

Amen brother. Bring em back

[@LatimusChadimus]

It's a short video. No callers on a 35 min video. Time stamps aren't necessary

[@HippityHopity]

@@LatimusChadimus yes, this one is, but they’ve removed the timestamps from the last 4-5 videos which are over an hour long. Hoping they’ll bring them back on all their videos.

[@vince1229]

I dee what you sid there?

[@qrushfitness]

As a 20 year coach and 10 years in fitness. I feel so lucky to of found your show. For any coach who truly gives af about being the best leader for your clients, this show has helped me level up my knowledge and overall approach. Teaching nutrition is much harder than I expected and I will always give you 2 (3 lol) your flowers

[@ClaysWay2TheBag]

Y’all dropped some many gems in this.

[@geno5169]

I got walking. I had 10,000 steps today. I’ve been more my 14,000. I’m trying and try and get lean. It’s working progress.

[@Shreadington]

Great topic! Vacuums pulled my waist in a good bit over the past 7yrs. I'm a Masters competitor and had GI issues years ago. My coach got me on Revive GI+ with 750mg Phyllium husks, 1 cap ACV, EAAs, lemon juice, 10g glutamine, 1/4 tsp Redmonds salt. Once my gut healed added daily probiotic and 1 Zypan enzyme with each meal. Cinnamon and turmeric too. My teenage daughter trains and had similar GI issues. She's on the same protocol as me and she's doing better now.

[@southernicedtea9925]

10 grams of glutamine-that’s overkill

[@Shreadington]

@ not the case. A lot of people are using 5-10g per meal to aid with digestion. I don't do that because I don't feel like buying glutamine every two weeks or so.

[@jonbyers84]

These guys absolutely crushed it! Keep sharing TRUTH! This life changing information is being given away for free. God Bless

[@elenalynnarroyo]

This is something that I needed to hear today! Hitting the grocery store for chicken thighs right after work!

[@paria2582]

I know right, cause those chicken breast are annoying sometimes

[@JayDen-gm7cf]

29:22 HUGE Golden nugget from Adam right here. As someone who struggles with applying too much intensity, this is super helpful!

[@R900DZ]

This episode is particularly packed with highly useful information. Everyone was on point, concise yet comprehensive with their delivery. Thanks!

[@maxinereed7667]

Ok the high protein breakfast is an absolute game changer!!!! I have started to have leftover dinner for breakfast and I have definitely found that it naturally keeps me full for most of the day 🎉🎉 Thank you Justin for that advice!!

[@PLWoodward-xs4pg]

In 2017 I was 60 YO, 5’-10”, 215 lbs. It was a long way from 1973 when I was a 90 lb wrestler. My PCP scared the crap out of me and I started on a dramatic body transformation, in 2020 I was down to 165 lbs and eventually made it down to 147 lb but Covid, shingles, Morton’s neuroma surgery then took their toll on me and I gained some weight back, up to 161 lbs currently with 23.2 bmi. I am back on the weights, boxing, walking, strength training and some running. One thing to point out as an elder fitness pita, I have CKD3A, and have stabilized it there for 3 renal panels so hopefully I have arrested my progressive slide in CKD. My blood pressure is pretty much in check, and my bpm (ran off the rails due to COVID) has stabilized BUT my nephrologist says to keep my grams maxes at 100 g per day in protein. I am also watching my macros and some micros (sodium intake) by using an app called Cronometer.

[@RonaldTrotter-vk6pr]

All gas No breaks Steady state fasted cardio🎉 45 minutes daily & the fat is melting like lobster butter

[@GoldenChild987]

Happy for you!

[@stinkyham9050]

Treat restaurant food like processed food as well.

[@neilcollins5930]

Only if you eat in shitty restaurants

[@tl0470]

Man 15% would be super excellent!

[@MSfindingTHEtruth]

I love all these guys. But to be honest, I could listen to Sal talking all day. 😅 Just one day in a room with these guys... just want to absorb all their knowledge 😃

[@awreckingball]

- Prioritize whole, natural foods over processed foods to reduce calorie intake naturally. - Engage in regular strength training to build muscle and target visceral fat. - Increase protein intake to boost satiety and prevent overeating. - Address lifestyle factors like stress and sleep that can contribute to overeating. - Focus on behavioral strategies, such as mindful eating and portion control, instead of strict calorie counting.

[@leannebahuaudbradley569]

I needed to hear this today! I’m ready to lean out and my instinct was to restrict calories and increase cardio. Thanks for the plan of attack, whole foods, focusing on protein, and walking is my place to start.

[@SirWillTheGreat]

I’ve always heard about eating your current weight in protein, not your target weight. I appreciate the new insight!

[@omni1562]

Where are the timestamps, please guys, they are really helpful!

[@LatimusChadimus]

Where are* I'm wondering if Doug is on vacation or if they have somebody else doing the editing and uploading because normally they upload in the evenings, not in the mornings and yes they haven't been keeping up with the timestamps

[@destrado80]

Thank you for this, I hadn't really taken my health seriously until I almost lost it.

[@esteban95654]

The most informational video I’ve watched about fitness to date! This makes complete sense and unbiased. Subscribed👍

[@KevinBurth-db3iv]

Go Carnivore! Tried Keto and YoYo’d on the scale. Went straight carnivore and the change was as amazing as the videos say. The first 2weeks are rough but not brutal. Day 15-16 the world changes- big energy boost, clear, quick minded, no more sugar cravings, joint pains gone and the weight dropping is incredible. Great lifestyle change.

[@joellecollette5843]

Carnivore all the way!

[@olafharoldsonnii4713]

What if you kidney can’t handle it?

[@neilcollins5930]

Oh yeah wait till you go back to a balanced diet you’ll go straight back and it’ll take you 2 weeks to shit the fat out of your colon …

[@mohamadsorya6718]

Never clicked on anything so fast like I just did

[@truekhepra9762]

Me too!

[@mohamadsorya6718]

@@truekhepra9762 it was underwhelming at best

[@FTDeBert]

Right!!

[@mohamadsorya6718]

Turned out it's so underwhelming

[@majorlackey5303]

I’ve been on a fitness journey the past year and have enjoyed your content. I’m trying to implement your guidance and having a great time. Focus on progressive overload, get protein and eat whole foods

[@curtissiebold4460]

I would love for the guys to do a specialty episode specifically on advice and ideas for while foods meal planning. I'm absolutely terrible at this. I know sometimes they say things like just take dinner from the night before and mix it in with breakfast but I think I need specifics. Like what does an average day look like and how do you plan so well. And what are some specific ingredients and ideas.

[@curtissiebold4460]

That would be a game-changer for me

[@MindPumpShow]

check out this episode where we cover the healthiest foods you can eat! Our diet tends to be relatively simple and revolve around these foods! kzbin.info/www/bejne/bHq2mKKMoLSDbNEsi=vopIA-h8rUL0onqe

[@curtissiebold4460]

@@MindPumpShow thanks! I listened to the episode not too long ago but I’ll listen right away as a reminder!

[@nicholasrosa2676]

I’ve recently struggled with having a great work outs and just being insanely hungry throughout the week

[@calvinlewis5381]

Glad I found this pod. I'm on my health journey

[@ShaunaLivers-ro7cj]

I love that I get to like the videos before they even start playing. I make sure and track all week long but my weekends are my no stress no work days so I dont track and I dont do my workouts. I do still try to watch what I am putting in my mouth but I dont over worry about the calorie intake as long as I know it isnt a super heavy meal.

[@ingridb8341]

Very informative and I love your content! Can you dedicate an episode to female clients and the challenges perimenopause brings? Thanks in advance!

[@LisaRobinson0725]

And the challenges that menopause brings. 🙂

[@nicolef77]

Yes please ❤

[@slavarmy9339]

Or Post menopausal

[@jenniferc4083]

Around the 15-min mark..in support of eating protein first and carbs last, I recently caught a video of a group of friends testing their continuous glucose monitoring devices and they tried different meals and methods. The most striking result was when they ate their protein first. It significantly slowed down and reduced the glucose spike from the carbs. I don't have a continuous monitor, but I have noticed by eating protein first, my normal glucose strip monitor does indicate a smaller rise in glucose after meals.

[@ericbuss2737]

Just another benefit to post meal exercise. Being a recovered diabetic, I incorporate 20 minutes medium to moderate intensity workout 1/2 hour after meals to prevent glucose spikes.

[@ColeLynn]

Great video. And I must say they’re 100% correct about everything. Eating protein 1st is truly a game changer.

[@christinaheltabbott7337]

❤❤❤ Loving this show so much! Thanks MP

[@jeffilli1663]

I went from 20% down to 10% in 6 months. Ran MAPs Anabolic twice and started surfing again....pretty much eat whatever i want. 42 years old.

[@justintuttle137]

Bullshit

[@bribradt3450]

@@justintuttle137 lol

[@jeffilli1663]

@@justintuttle137 you dont have to believe me but its 100% true. And I'm down from 190 to 178. Ran MAPS aesthetic after that and I am maintaining at 178 lbs. Haters gonna hate though Justin, ya nerd....

[@Dreweybaby]

@@justintuttle137🤣💀🤣

[@etherieeetheriee1636]

​@@justintuttle137 lol facts

[@Sweet_T316]

Wow, this episode was incredible! You guys never cease to amaze me!

[@flavoredmoney8755]

I have 2 protien shakes a day. One with breakfast and one with lunch. Helps me stay full and hit my daily protien targets.

[@Nic2Blk]

05:12 Excellent question!! I so appreciate the content, keep up the good work.

[@iamPhillipleblanc]

Broke my heart with the protein shake comments

[@dianetrue2396]

The truth hurts 😊 so processed who knows what is really in it. Fake food big money

[@cococgb5389]

I’m so happy I found you guys !! Ballet dancer / just learning about strength training.. Wow ! I’m psyched about this !! I’m also using a sauna 4 x a week 🇺🇸♥️🕊💪🇺🇸

[@sbaird7363]

Appreciate all the tips, especially taking such a common sense approach and not so far to one side like other podcasts do. For example, you didn't say only strength train (because we sell those), but also be active and walk, be healthy and eat natural food and protein, etc. I happen to be one of those people who will track calories and macros when trying to lose weight, so also appreciate your acknowledgement that people who do that can eat a dessert or other processed food at times, etc if we keep to our macro and training goals. But that in general, if people are not tracking, they eat more calories with processed food. I have several of your programs and am currently enjoying Muscle Mommy! Thank you for being so committed to helping others to share knowledge to be physically, as well as mentally healthy.

[@andrewsherman2398]

The whole argument with the processed food is spot on I can attest to the fact that not only are processed foods made to taste so good that you want to eat it and buy more but also you can eat so much more without being full and satiety hormones are not just activated by certain nutrients but also by a full stomach and carbohydrates especially sugar digests very quickly which allows you to eat more I don't know where willpower and discipline comes into play but if I open a box of cookies or a bag of chips that serving size might as well be a whole box or bag

[@joshuabellamy2488]

This was a VERY thorough video that discussed relevant topics in sound detail and answered every counter question I could think to have. The end of this video left me with no questions or confusion. It in fact motivated me to tackle my health and fitness with a new approach and just get back in the game! Thank You!

[@eric_martindale1711]

That is hysterical. My uncle Bill. 😂. “Feel it. It’s hard as a rock!”

[@RandomClipster]

SINCE November 1st Ive gained 15.5ibs MAINLY IN BODYFAT. I've trained less, ate more, drunk more alcohol and have been avoiding looking at the scales for the whole 6 weeks. I realize the main reason I've gained this weight is due to the change in weather. Since I have been wearing jumpers, jackets and overall covered up more, I haven't noticed the weight gain. It was only when I went gym and saw my belly bulging over when I bent down doing a squat that I realized I have packed some serious weight on. Time to make a change to this. The journey starts today

[@takforce06]

Here ya go: 1) Protein (1g per pound of bw) 2) Weight training and HIIT 3) Walk 10k steps per day 4) don’t drink calories 5) …unless protein shakes (one whey and one casein per day) 6) track calories 7) water is your friend 8) sleep 9) recognize what gives you energy (what takes your energy)

[@Keyer-bn3dp]

10K steps is a lot to walk every day. Maybe in the winter when it’s cooler.

[@golfswingmagic420]

The problem is everybody thinks resistance training is going to get rid of visceral fat, it is simply not the best way, train to become an athlete and be able to do Wind Sprints, and visceral fat melts away 💯👍

[@projectfit21]

I'm a trainer with a brand-new client dealing with a good amount of visceral fat. I needed this to explain to him just what we're dealing with from more qualified minds and a great way of giving a breakdown! Thanks guys!

[@cgriesemer]

In this podcast episode, the focus is on transitioning from 30% to 10% body fat, highlighting the significance of visible muscle definition, like a six-pack, at lower body fat levels. The discussion covers various aspects: Understanding Body Fat and Health Risks: The episode begins with a discussion on the high health risks associated with visceral fat-the type of fat that surrounds organs and is more harmful than subcutaneous fat. Strategies to reduce visceral fat, particularly through dietary changes and strength training, are emphasized. Diet and Its Impact on Body Fat Percentage: The importance of diet in managing body fat is discussed extensively. The conversation points out the detrimental effects of processed foods on calorie intake and how they can sabotage weight loss efforts due to their high palatability and low satiety, leading to overeating. Strategies for Effective Fat Loss: Key strategies include: Strength Training: Prioritizing strength training over cardio to maintain muscle mass and increase metabolism. Protein Intake: Consuming adequate protein to support muscle growth, which is crucial for increasing metabolic rate. Eating Whole Foods: Encouraging a diet based on whole, unprocessed foods to enhance satiety and reduce total calorie intake. Behavioral Changes: Understanding the psychological and behavioral aspects of eating, and the importance of creating sustainable eating habits rather than relying on temporary diets. Implementing Practical Steps: Practical advice includes walking after meals to aid digestion and improve metabolism subtly, setting realistic and sustainable goals, and the importance of tracking progress in strength training through progressive overload. The overarching theme is that achieving a significant reduction in body fat from 30% to 10% involves a holistic approach that combines diet, exercise, and behavioral changes, rather than relying on quick fixes or overly restrictive practices. The episode emphasizes sustainability and health, rather than just aesthetic changes.

[@luisvigo3777]

Insert complaint about timestamps here for those of us who only listen to the q&a and nothing else.

[@HippityHopity]

Really miss the timestamps 😔

[@Musasdad]

lol I feel like it’s hit or miss with their timestamps. I love this channel either way! Hopefully they continue to maintain consistency with the time stamps

[@GottaSayIt]

I listen to most of discussion when I have time but the timestamps help to focus listening to pertinent topics.

[@HippityHopity]

@@GottaSayIt yes. Sometimes I don’t have time for 90min of talk. I love the show too, but timestamps are helpful for busy lives.

[@suhwateezea.214]

Lame

[@celestehammell4067]

This was terrific! Would you consider doing a grand mother version to get us older ladies going. I am 68 years old and know there are other grand mothers like myself that are ready for big change and need some help.

[@golfnerd3107]

People just really really suck at calorie counting. I lost 115lbs eating oatmeal and frozen pizza every day. And I did it by weighing everything and eating 2000 calories a day. I’ve literally pinched 4 oats out of my bowl to go from 80g to 79g and then recorded it as 80. I just assumed all labels were 15% low and adjusted for that. I’ve gone from 300lbs doing nothing. To a 185lb cyclist with an FTP of 290

[@viacheslavfedunov111]

You still weigh a lot. Some people lose hundred pound just by excluding soda. The most difficult part is when you have those extra 10-15lbs. It takes waaaaaaay more than just a diet

[@user-no4vq3rm6t]

Weighing food and counting calories is the end all be all for fat loss. Most people just don’t do it.

[@johny5400]

Well, fat people lose very easily…it’s a different process for people who need to get rid of last 10-20lbs of fat

[@MICHAELPHILIPSINC]

Absolutely agree! Protein powders are highly processed.

[@Deimos-Oso]

Love the clarification on the protein shakes.

[@Ingrid_LikesToLift]

Currently in a stage to reverse prediabetes so this is very helpful information!

[@GlitchChaos]

"If it takes a lab to make it, it takes a lab to digest it" I can't remember who said that quote, but the words themselves have never left me.

[@bradams75]

Great episode, lots of useful information explained in a clear and logical way.

[@Jbarton81]

I love how my fitness watch will warn me when I'm getting out of the 115-130 bpm and into cardio, so I can focus on steps and tap into excess energy storage over about 90 minutes, which is very sustainable for me.

[@harshitboss]

Great podcast! I would add powerful positive affirmations after waking up and peaceful affirmations before sleeping at night, which can tremendously help you lose fat and stay consistent!

[@hernansuarez5292]

This video was so informative !!!! Thank you so much!

[@Jeff-Seg]

Fasted cardio stairmaster is incredible and works amazing for fat loss while still keeping muscle

[@katherinegrey1589]

Love this! I'm new to this! You guys helped me learn allot!

[@majorlackey5303]

I’ve been on a fitness journey the past year and have enjoyed your content. I’m trying to implement your guidance and having a great time. Focus on progressive overload, get protein and water Whole Foods.

[@josephregel1]

Great topic guys. It was great to hear your take on this. Thanks!

[@usrIO30581l]

If you are going to use salt on your bake or boiled potatoes/ or yams (🍠 best foods for hormone control and to gain weight, btw) use sea salt. Sea salt is best for electrolytes and organs / muscle / bio physiology roles to function.

[@amythompson4813]

Great video! It was funny, as they were talking about different proteins, I'm sitting here saying, "well what about protein shakes?" lol and then they dive right into that! Love it!

[@tristexx]

Those protein bars, cookies etc kill my stomach! Whole foods 💯

[@cuniestrada]

I appreciate the detail explanation on progressive overload. SUPER helpful! Great video!

[@durnhand9524]

Turn on the step tracker that comes with most modern phones. You'll be surprised how far away from 10k steps you are on a normal day! Most people barely break 4k consistently. Taking 10 minute walks post meals is a great way to add 3-4k steps, and it'll help with digestion!

[@grettirgrattmards2348]

On normal working days I do 6-8k, on weekends I barely do 5k a day but when traveling abroad I regularly reach 18-25k steps daily. So I guess the solution is to become a perpetual frugal tourist 😂

[@durnhand9524]

@@grettirgrattmards2348 lol or just cut back on calories while walking. You don't need to be hitting 20k steps to lose weight

[@grettirgrattmards2348]

@@durnhand9524 but when I do hit those 20k steps I lose weight regardless of how much I eat

[@mikeduregger9113]

Marsha, RN- I do a Sprint 8 about once a week. I’m 58 and eat in a ketogenic/carnivore way.

[@TracyGrossDesign]

You guys make so much sense! Thank you! New subscriber!!

[@markbouvierjr.7446]

ALSO, I feel like people undereating protein is probably more if a factor in being overweight as their body pairs down muscle so much for people who undereat especially protein then their metabolism gets so trashed that they're gaining fat on stupidly low calories. Sorry to blast thr comment section with multiple comments, my brain is on fire thus morning.

[@FoxBodyFitness]

Loved this episode. Thanks for being the most informative fitness channel. 🙌

[@markbouvierjr.7446]

To add to my previous comment on G flux, I find at least for myself, I get lean easier and gain muscle at tge same time when I eat WAYmore and try to drive my daily activity levels up. More steps, a few days if sprints and 2 or 3 days of strength work.

[@vitoadamo2224]

1sr time watching you guys, great information. I struggle to hit my protein goal daily, going to plan it out for the week today. Thank you!

[@meyeame8956]

4:59 - Legendary analogy example right there. Holy shit that's impactful af

[@DEVUNK88]

Motion is lotion...being active with light cardio just to loosen up. I had tarsal coalitions in both feet, i had back to back triple arthodesis surgeries that relieved much of the arthritis in my feet, but now muscles are regrowing and tight, i have found a few minutes on a bike and light walking helps loosen up so i can go about my day as comfortable as possible

[@LisaRobinson0725]

Thank you! Excellent weight loss advice that's articulated so well and in such a way that anyone can understand. 👍🏽🙂

[@justingreen1166]

This made me realize something. I've been avoiding making food at home cause it isn't a fulfilling a meal. Now I'm realizing eating actual food means less food thus my gut never "fills up" or fills up faster. Now I'm more interested in cooking more cause I'll consume less food.

[@barbglez8426]

Thanks for pointing that out Sal, I actually turn to protein shakes for convenience but I’ve noticed they’re not helpful as a weight loss tool.