Answers to your questions and 10 tips for fat loss success
Good morning everybody let's get straight to this let's not waste any time here. Let's have a look. I asked yesterday any like frequently asked questions, any concerns, what you need help with the most to see if there's anything that's recurring amongst community. So let's have a look at a few things coming in, I'll give my bit of advice on it if it's useful or not. Hopefully it's useful, obviously.
Speaker 1:Okay first up, I think the biggest challenge is my diet and make sure I hit my macros. Yep, my app says I meant to have 92 grams of protein a day, does it matter if we have additional protein to go over? No, so this is the important thing you can go over your protein by like 30 or 40 grams a day like if there's anything to go over on your protein, the studies are just the benefits of high protein diets are just enormous. So if you are really, really hungry for example, then you can have like fat phage, 0% fat Greek yogurt and just boost your protein up or you can have kind of like protein snacks and stuff like that, that you can go over your macros but actually doesn't really is not going to be bad. So that's a trick really have on hand like protein snacks.
Speaker 1:Some of them do obviously have fat and carbs with them and you've struggled to find like 100% protein sources. But definitely have in the back of head I can go over my protein by up to 40 grams and all is well. Okay, next up. Okay, I think a few other members have been dieting for years and have failed at many many diets. How can we ensure we have success this time around and make this the change that's needed?
Speaker 1:Very good question and, if I knew the answer to this in its entirety, then I'll probably be on the news or something, wouldn't I? Because this is the biggest problem of all. We tend to be able to lose weight but we struggle to keep her off. The main problem with this is like the identity, people aren't changing their lifestyles and identity when they're doing the changes, they're kind of seen as a temporary thing. So like, I'll do this challenge and then yeah, I'll lose my weight and then it'll be fine.
Speaker 1:You do this challenge to help slowly change your behaviours and lifestyle and identity to somebody who over the long term will keep the weight off because of their actions and their identities. Does that make sense? So that's the main thing is like not to see fitness plans and stuff as a thing. So that's why we talk about slow and steady one day at a time. Like what can we do to change your outlook and things like stretch your minds?
Speaker 1:Over the last like two or three years, my mind has been on opinions on ways I look at things, on my behaviors have changed drastically because over time, I've kept active, kept learning, I've kept like reading, I've kept doing work in this business and other business, I've kept talking to people who are top end intelligent experts. And over time you start shaping actually I'm gonna be this type of person and these are the behaviors. And then over time you look back, oh actually now I kind of automatically never binge drink. Like I used to drink loads all the time. Now I don't automatically, it's ingrained in me now.
Speaker 1:I always question now like is this necessary? Am I eating this now because I'm just being lazy and I'm gonna deliver and is it worth it, will I regret this tomorrow? I like always question my first impression of things, first automatic, I'm always questioning that now and that's an automatic thing in my life now where it wasn't before. So that like my identity, my behaviors change and it's this these things have allowed me now to maintain a healthier weight. Like I weigh about a hundred and eighty pounds at the moment.
Speaker 1:You know, I was like two hundred pounds maybe like at my peak maybe when I was like bulking. I just wasn't like, in a sense it was like kind of an excuse for me to keep eating loads and loads at meal times and be able to just go to gym and go down bulking. But deep down in there was just because I didn't have the behaviors ingrained in me to kind of control my overeating. Some people, you ask people who know me like I used to eat, I used to go out for food and I'll have two mains. It's stupid.
Speaker 1:My identity at the time was in Balkan I can need two meals with food, but now it's different. It's like, is this benefiting me? Is this moderate? So I think that's how to look at it. There's no magic answer to this.
Speaker 1:It's about like community helping you kind of build these new habits, build these new outlooks. And over time by being a part of a community like Turtle, it rubs off on you, you're talking to experts, you're talking to other Turtles, you're like you are the sum of the five people they say. So these slowly morph you and you morph your identity and decision making into this person you want to be and that's how it becomes long term. However like I always say to people as well like the planet has seasons. There's never summer twenty fourseven all every day of the year and neither is your body going to be in this peak summer a whole year.
Speaker 1:So people always like, I want to be in a deficit and keep my weight off and I want to be one hundred and twenty five pounds all year round. And it's like that's not how it works. Like when the winter comes, know, winter things change. Like you might need a bit more weight on you to deal, you might need a bit more of a calorie allowance, want to eat more, you're not going to be one look forever. But what we can do is remain in a kind of a buffer zone where it's like I got this buffer zone of over 10 pounds where my absolute ideal weight I know for a fact my ideal weight you could say is when I was 125 you could say that that's my perfect.
Speaker 1:But your weight for the autumn and winter and most of the spring might be one hundred and thirty five, one hundred and thirty two. But maybe you want to look your best for the thing and maybe you can start reducing your macros a bit and you can get back down to your goal. And now this isn't your dieting because you're not going from an extremes, you're staying within this buffer zone and to understand that you as a human are like the seasons, you're always changing, you've got winters and summers difference, That is the key to unlock long term change because you're not dealing with impossibles like you're not dealing with I will forever now want to look like this and if I don't that means I failed. No. We call peaking, you peak at different times depending on things and you might be really pumped up to go running in January and you're burning way more calories and steps, maybe your job changes where you're on your more and it allows you to lose more weight just because you're moving more.
Speaker 1:Versus when three months before when actually you were trying hard or you just didn't have the time to get a steps in because you're working desk job 20 fourseven, a lot of stuff happening. So things change and things outside your control as well can impact it. So be flexible not only with your eating, but with your kind of ideal physique in a sense, like let go of having an ideal physique 20 fourseven every day of all weeks of the year, and you feel a lot more comfortable with understanding how this all works. Hopefully that helped let me know. Okay, my main questions are about what to eat.
Speaker 1:My apps told me to eat 130 grams of protein. I have no idea what that actually looks like. I did answer to a question, the 10 part answer that I blitzed out. Let me just advice on nutrition and protein. So first of all think protein first.
Speaker 1:So the benefits are massive, you feel less hungry, your satiety to meals improve so you eat something you go wow I'm feeling full. That's a better response. Help with muscle building, shown in studies high protein diets also help you lose more fat as a percentage of your weight loss. Two, look at carbs and fats as interchangeable, it doesn't matter what the ratio is. So if you naturally eat more fat in your diet and you notice that you're always going over your fats then go to more settings in the bottom right of the app, go to macro preferences, slide fat up, carbs goes down, total calorie remains the same automatically.
Speaker 1:God, what an app, guys, what an app. Okay. Use a macro planner. If you know your weekends are heavier, come on, we all know, you might as well just start reducing your weekday stuff now and give yourself more of allowance on the weekends. Even if you don't track you've already done the work of creating a bigger deficit going into the weekend.
Speaker 1:If you do go overboard, the chances are you're still gonna be within your targets. Okay next one, to start with, don't overthink eating perfect foods. Just eat what you like. Try and be moderate with your approach to portion sizes and check that you're eating protein with most of your meals, every meal ideally. Reflect back and go what can you do better, that's the way to go about it.
Speaker 1:Okay, number five, one meal versus five intermittent fasting, it doesn't matter for fat loss. Find what works for you. I actually prefer to wait until about twelve to one to like my first meal. I just prefer I can do it, it's easier. Kind of is doing intermittent fasting in a sense but I'm not calling it out because it's just my preference like there's no magic to intermittent fasting, just you know just what it is.
Speaker 1:So find out what works for you, Do you like breakfast? Eat it if you don't, maybe you can go to twelve for your first meal and save more of your macros for the evening. Maybe that is beneficial for you. If you don't sleep enough, so if you don't sleep seven hours plus of good sleep, the studies have shown, right, you don't overeat on breakfast. So if you don't have enough sleep you're not gonna overeat on breakfast, you're not gonna overeat at lunch, you're not gonna overeat at dinner.
Speaker 1:But what does happen in the studies and it's concrete in these studies is that the post dinner snack time calorie intake doubles or more if you don't have enough sleep. So think about that. Your behavior near twenty four hours prior is affecting your snacking after your dinner watching TV and you think it's gone all in. But the studies have shown if you get adequate sleep, the appetite, the craving for the snacks post dinner are not not there. Like the mechanics completely unknown, I need to look into it more like get a sleep expert to talk about this because it is quite intriguing why they found this out like it's a very specific find.
Speaker 1:So you know, it's boring advice but you have to get your sleep in. It's just, guys I don't know what to say about sleep anymore, just sleep if you don't and you think, you know, if you think work's more important than you sleep, I got real bad news. You gotta find a weight of balance. Okay. Dormistate craving for hunger.
Speaker 1:Are you really hungry or did you just see that gorgeous, sexy, melting Mars bar and you smelled it and you were like, oh, I'd love it. I'm hungry actually. Oh, yeah, that's a nice trick your mind playing, didn't you? Sees the most stunning meal or like dessert of all time and tries to tell you that you're actually hungry now after you just had a meal about thirty minutes ago, come on. This is what the stoics talk about first impressions.
Speaker 1:That first impression, that first like automatic thought or opinion or something, like is it really legit? Is that the reality of it or is that just a false one and we should probably go, you know what? Mind, how's about you bugger off me? Stop talking shit to me. I know it looks nice, but I'm not actually hungry.
Speaker 1:You're making me crave it. So that's difference. Big, big one. Feeling hungry is normal in a deficit. It's important.
Speaker 1:Like, you know, when you're in a deficit, you're not eating enough calories for your body's requirements so it does sometimes you get a bit of hunger, you're in there, it's quite light. But I find it as a good indication I'm actually in a deficit. For me personally I'm like, oh I feel a bit hungry, I'm on track that's where I kind of like it. And guys human beings have survived hundreds and thousands of years not eating every two bloody hours. You don't have to eat all the time if you feel a bit hungry, oh I gotta eat but my body's gonna break down.
Speaker 1:Do you know how long we can go without eating food? Is water that's important but we can go ages without eating food. I'm not saying do it, I'm saying a little bit of hunger is not gonna kill you. If you go over, don't go all or nothing and throw it all away. Going over is normal, just track it as normal, get on with your day, end of.
Speaker 1:Okay, don't catastrophize, don't make it bigger than it needs to be. Final one, it's a game, chill out. Don't need to take it seriously like Tetris, it's a bit of Tetris guys. Let's fit the food into the macros, fit them in, you can plan it out, strategy beforehand before Tetris, can go I'm gonna plan this out, I'm gonna smash on Tetris plan it out or you go to your own home, I'm just gonna do whatever feels right at the time, see if it works out. Sometimes it does, sometimes it doesn't, yeah.
Speaker 1:But the important thing is not to be rigid with your eating behaviors because it just doesn't work Like you have to learn to be flexible, have to learn to be self not self sufficient, but you have to learn to trust your own trust you can make decisions that are are right. Does that make sense? Like you can't keep relying on, should I do a meal plan? Should I do this and that. You have to be like you know more, I really need a chocolate bar tonight, I've had a really stressful day and I'd love to sit down, have a chocolate bar, speak to my partner or your friend or whatever you want to do and ask me I want a bit of comfort there, that's fine.
Speaker 1:And just be able to actually have the access to do that, okay. Because if that's off the kind of table for you and all you want is that comfort thing, then you're gonna feel even more to rebel against and you're gonna actually start, hating yourself in a way for yourself being able to do those behaviors. So be flexible, okay. Like if it's something that takes you over your macro targets, fine you can use the macro planner, can let it go, start again tomorrow a new day, but don't just throw everything away and just think of it as I need to be flexible to what's happening to me in the world. Like, did we know COVID was coming?
Speaker 1:No, we don't know what's gonna happen to us. Things outside our control are always impacting us and you know, it's up to us to decide if we do but we can't, I can't sit here and say you know, it would be a perfectly wise stoic sage and nothing's ever going to impact you, will. And sometimes we just need those little things as little comforts that will get us through that day. I think it's important. So be flexible and learn to understand being flexible and that way of life.
Speaker 1:Otherwise it's never gonna work out. So this has gone on for a bit longer than I thought. So I'll leave it at that guys. So if there's any more questions that do come in, let me know. Hope you enjoyed the first workouts.
Speaker 1:So the first work of Doctor. P, me and Ryan. Just a note in some of an email and it's a valid question. It's like all the work that's going to be quite slow and demonstration and how are they going to progress? It's like, first of all, we can't compare these workouts to high intensity interval training workouts completely different.
Speaker 1:High intensity is just crazy variety, like you just follow it and you just blindly follow it and job done, you sweat, game done, I think I've done my job. Well really that's going to be decent for general fitness. When we look at strength muscle building which is really what we're going to focus on. One, we have to understand progressions which we've built in so as you come through the week with us, it is going to get harder, much harder and you're to push it. You're going to push it and it's going get harder.
Speaker 1:Second of all, we have to learn to do exercises properly guys. Like you can't just jump in and work out and go crazy. You've got to learn why an exercise is done a certain way. For example, press ups with the arrow versus the T. If you're doing the press up with your elbows up, all that weight is going up into your front of your deltia and it's bad and trappers get people get injured and they feel horrible.
Speaker 1:You bring your elbows down and you go that kind of triangle and it's all tricep and chest. And we have to keep these cues that we've caused enough people now like you can't just tell somebody once, someone might pick it up straight away but we have to remind ourselves and the rep speed is important, know the three seconds down, slight pause, boom explosive up or the explosive pull. We don't stop at the end of the rep, we go back into it. This type of tempo, this control, this way of doing the exercises properly is more important in week one than going straight into four sets of four exercises and doing it wrong. So we're starting small but trust me, by the end of week five, you're gonna go, thank God we built up.
Speaker 1:Know exactly what I'm doing these workups exercises feel much better week five. The mind muscle connection is so much better, I feel so much stronger, can see him getting stronger, what a program five weeks as opposed to yeah we just did five weeks of HIIT workouts. I'd like right did you enjoy them? Yeah really good. Okay, what did you improve?
Speaker 1:I feel a bit fitter. Right, like okay what else? Did you feel progressions like you know what weight you were using before now? Like what are you gonna do next to progress yourself? Like it's unknown.
Speaker 1:It's unknown and when it's unknown you can't improve what you can't measure essentially okay so we have to measure to then improve. Okay, that's the important part, I'm gonna drill in too. But please be open to the new experience. I know there's going be more demonstration and talking into the first week. And I know you're just gonna get on with things, but we'll try and make it as exciting as we we can for the first week.
Speaker 1:But as the weeks go on, week three, four and five, we're not going to be doing more demo stuff. Put the music on, we're going to blitz the music, we're going to smash the reps and sets out and then it's going be a bit more fun, more intense, we challenge ourselves. So guys I'm going to shut up now and I want you to get on with your day and stop messing about. Start your day right now and I'll see you in the group obviously.
