Good morning. Good morning. We're back. It's day three of the challenge. Gosh.

Time's gone fast, isn't it? Real fast. We've done two strength workouts now. We should have. If you haven't, all good.

The seven days in a week, three workouts. Work it out. You can skip a day for all of them and still get all three within seven days. First of all, before I get into some of the frequently asked questions and, you know, they're good ones, so it's good to cover, I was like, I'm reading right. Marcus wrote his meditations, yeah, which is a book to himself.

He wrote it. He didn't write the book for public. He was this was his notes on how he wanted to live. He's, like, writing notes to himself. You're like, Marcus, do this.

What are doing? What are doing? What are thinking about that for? And one of them was like, do nice things and why expect anything more back from them? Why do you need more than just doing the nice thing itself?

Doing the nice thing itself is enough. You don't need people to be, you know, all over you. Oh, thank you so much. You want them to do something else because that's then coming from bad position. Yeah?

And this actually happened to me yesterday. I walked walked to the coffee shop, and I opened the door, and it's quite a heavy one, pushed it open, and I've noticed someone's gonna come in behind, but not doing that that close, but I was like, I'll I'll hold the door. Yeah? So I held the door for, like, good ten seconds, and the person came up, walked in the door, didn't even look at me, didn't even say thank you. And I was like, oh, you didn't say thank you.

But then I thought, do you know what? I I I would just wanna be a nice guy. Just wanna open doors. And if they don't say thanks forever, I'll still do it. Do know mean?

I was like, Marcus, you know, these things that in your head, they help you live. Okay. So into this first question and it's kind of a few people have asked this, is I wanna lose fat from my lower belly, you know, whatever people are calling him, mum tum, like all these names you're calling it, it was quite creative. I wanna lose fat there on specific areas, like bad news, you can't dictate where you lose fat unfortunately. You just have to go into a deficit for a long enough time and it'll eventually come off.

It is true though, there's some areas of the body, it is harder to lose fat there and an expert we bring in before called Lionel McDonnell talks about this, he talks about this something called brown fat and he talks about how the receptors that are different to other areas. So there's less blood flow going to these areas. So think of it when you go into a deficit the body breaks down the stored fat and that stored fat which is energy needs to get into the bloodstream for it to be used as energy. So if these areas, and usually they're cold touch, are not like releasing like they're releasing the fat they're breaking the fat down to get released into the bloodstream, but there's no blood flow coming there to like take them away. So how can you lose the fat there?

Do you know what I mean? So there is ways potentially you kind of can't spot reduce fat but you can make sure whether you do resistance training, you're doing any steps and you're going to deficit. You're making sure there's good blood flow in the body and that's the best thing you can do is like and I think that's maybe why you're doing training and a bit of cardio combined with the deficit does work better for fat loss because it does you know work the full body and pretty much gets blood flow all the way around. Does that make sense? So you can't actually spot reduce, but whatever you're doing as opposed to this challenge this is kind of the best way for you to kind of start losing fat.

Essentially you lose fat from the inside out top down. So you start feeling leaner, but you don't look leaner because you're losing fat around the organs and stuff like that first. And then you lose fat from the upper body down so you might start losing fat across your shoulders, upper chest, bend your face maybe coming down and then you know the stubborn areas, belly, the hips, the thighs, stuff like that. They come later on but you still have to kind of go through that process of you know inside out top down and that's kind of how it works. So that sucks mind, doesn't it?

Doesn't it suck? Why can't I just do a thousand press ups tomorrow and lose all fat in my belly? Why can't I just do a thousand bicep curls and then I got arms washing biceps? It's not worked that way, but David did mention on the strength seminar made sense. He was like the last place to lose fat is often the belly and stuff but it's the first place that you're gonna put it back on.

And I was like oh that sucks. He's like yeah but it makes sense evolutionary because that's the most important place for fat to be stored because the body doesn't want the last place it wants to release it from is those areas. So obviously if you go into a surplus and you're gonna store fat away you'll go to the most important part which is the last place. Does that make sense? So don't waste your energy on, oh is my belly losing fat today?

Is it today? Tomorrow? Like am I changing? Focus on what's in the control rule, your in control which is to do the sessions together steps and tracking macros. If you do that over time things change.

Time's gonna pass anyway. You're like I'm not gonna do a. Well time's passing anyway, what are you gonna do? Might as well improve once the time passes. Okay let's have a look another one.

Okay it's a good question so asking, so just lost my motivation and struggling with a busy schedule. Okay asking if you wanted to lose weight gain muscle strength. I said a common issue what's your day to day like? How can we improve the efficiency of your day? You know how's your sleep?

And reply life is just busy hospital twelve and half hour shift day and nights, three and four year old school runs general day to day shows to complete I feel exhausted and the last thing I came to think about is meal planning and exercise unfortunately. I sleep well because I'm just so worn out by the time I had hit the pillow but sleep is interrupted. My three year old wakes up most nights. Struggle with anxiety and depression and like a lot of people food has been a crutch for me for over the years feels like an unbreakable cycle to reach for the junk food. Now this is a real, you know, proper real life working like person that is often overlooked by people in the fitness industries.

Like people in the fitness industry tend to get people come to them fully pumped up to change and they kind of make the time and they want to do it. And it's easier obviously when you've time, I spoke with this before like if you haven't got kids and you know you're younger and you know you're working a job this may be in you know in the office or work from home it's gonna be a lot easier because you have got that spare time. In this case right we have to think about what's gonna be the thing that requires the least amount of time with the biggest amount of results because what we want to get here for this person is we're gonna start getting progress and progress starts equaling happiness and happiness and progress equals motivation in a societal, yeah? So the action so you don't get motivated and then you do an action, you do an action and then you get motivated because you start seeing progress. Does that make sense?

So there's this thing called the two minute rule or the five minute rule where you go, I don't wanna go on a run, but you say, oh, do know what? I'll just go for a walk for five minutes, see what happens. You go for a walk for five minutes. You go, do you what? I'll go for a run.

And you run for five minutes. He goes, you know, I'm gonna play in this. And then you do thirty minutes. This always happens. Same with work.

Like, that's what writers say. So writers block they talk about this a lot but the writers will go just write shit for five minutes just type stuff out and they start doing it and then things start okay I see you that's a cool sentence boom boom boom yeah and then things work out. So this is kind of same thing. So for this person how can we get that progress that's going to make them feel better and try to get them out this loop of feeling anxiety and depressed about maybe the fact that they're not making progress here and they're eating junk and it's kind of going on a downward spiral. So there's something called the eightytwenty rule Pareto's principle 20% of something brings 80% of the results.

I think he was an economist and he realized like percent of money, you know, 80% of money was generated by 20% of businesses. 20% of employees were generating 80% of the results for the business. Like, it just it was kind of a universal type of phenomena that he found and it's definitely the case with health and fitness. So if we look at this, what can we do if the goal is fat loss okay. Goal is fat loss we need to get a deficit okay.

If we just track the foods we eat with a new technology we got twenty years ago you had to write down on a piece of paper everything you ate and even the food labels didn't have all the information. So you'd have to write it all down and then work it all out, add all that up, get a calculator to do in your head, work that out and then every day do the same thing. Think about how time intensive that is to do like you know years ago. But today we've got apps like obviously your turtle macros app where you don't need to do all our manual, you can just search and scan codes and you can get foods in fast and the app can actually work out the macros you gotta hit for you and then it'll make changes for you. So you don't have to think about anything just track what you eat and that might take fifteen minutes a day to start with.

It might take ten minutes a day after a few months and there were studies that showed that these people that used a web app, which is really shit one, and they were using it for twenty four minutes a day first, and then they dropped it down to, like, sixteen minutes of usage. And then the more they used it, the better the more the the weight come off. And then with a mobile app that's optimized for speed and stuff, and we've got a new update coming for that as well, that can be sliced down to five minutes a day. So what I'd say here, if you can find five minutes just to prioritize the tracking of your food to start with, don't have to drop anything, know, you wanna keep eating the food you like, that so we know where we're at, we know what we're working with. And you find that five minutes ten minutes somehow okay, it's got to be there.

You're gonna eat anyway, this is the thing you're gonna eat anyway. You're gonna do, you're gonna eat, you're gonna rip open the packet, you're gonna do whatever. All you need to do is just in the middle of that scan the barcode or search for the name in the database. And we think of it that way, the return on investment of doing that for someone with no time is insane, is absolutely insane. So you can still eat those foods that give you comfort, okay, you can still do that.

I'm not asking you to have a % perfect diet and there's studies in this right, there's the Mark Cobb, Twinkies diet study where people are like you can't lose weight if you eat McDonald's every day, you can, sugar. You can't lose weight if you eat sugar every three hours Mark, don't be silly, sugar spikes your insulin and insulin makes you store fat so there's no way even if you were in a calorie deficit Mark you wouldn't lose fat if you ate sugar every three hours. Professor Mark Cobb said listen buddy I'm gonna do this for you, I'm gonna do a ten week diet. I'm gonna go on a deficit. I'm gonna eat Twinkies and sugary sweets every three hours for ten weeks and what happened was he lost 27 pounds and people go wow I bet you his health sucked though.

Well surprisingly because his BMI went from like an overweight to a you know in the healthy range and BMI is not the be all end all of measurements and his cholesterol went down, his good one went up, his bad one went down, his fat dropped, every health marker improved and he lost weight and he ate the worst type of food 100% shit for ten weeks. Okay. Now am I asking you to do a % bad foods? No. But with this person who's gone all time and obviously going for convenience foods, is it such a bad thing that you're gonna eat some ready meals, Maybe add some fruit when you can get some, micronutrients in.

You know, try and have like maybe a bowl of oat or the Greek yogurt full of all of amazing vitamins and minerals. If you can have those things in amongst the quick ready grabby foods, protein bars, the convenience for someone like this is more realistic than say, hey meal prep right now because meal prep and even though it saves time because you do it in batches still might not be in the scope of someone in this type of predicament. Okay? So what I'll say is and I'm I don't I I will batch cook my protein only chicken breasts, and I put in the oven guys. I'm not I'm not thicing that up and frying it.

Are you mad? I'm putting in the oven forty minutes today I'll be back in a bit or thirty minutes whatever it is I don't know, can't remember thirty five minutes maybe I don't know thirty five minutes sweet spot yeah. Anyway so not asking her to change her behavior really because you're still eating foods you can get off the shelf and again the shops maybe you know add some yogurts you can open at the end of the night. Not asking to do more than I'm not asking to do anything actual different apart from scan and search the foods that are being eaten in between eating them, so that extra thirty seconds. Now is that realistic to ask here?

Well of course it's realistic, it's not asking them to do anything different. It's just a small tweak, and it can mean that it can be the difference. It can change someone's health forever like Mark Cobb. Twenty seven pounds ten weeks. It can happen here.

Not asking to do more workouts, that's not on the cards for this person right now. Twelve and a hour shifts, day and night, three and four year old kid waking up middle of the night. Anxiety, depression, asking to do a workout, where are gonna fit her in? Some people have got the willpower to fit her in and go you know I'm gonna do it, 100% I'm gonna do it, did it, I'm gonna but that some people not everybody. So it's important to look at yourselves guys and be like right so that's the eightytwenty rule.

If you wanted to just lose weight just track your macros okay, and eat food you're still kind of similar to foods you do now but make some tweaks, that's it. That it really is as simple as that on paper, obviously the behaviors, the emotions make it difficult because you're like sad and upset and you wanna eat chocolate bar all the time and sometimes you change a chocolate bar for a protein bar. Okay? And you change that like, oh, I'm just gonna eat, crisps. Wait now.

Let's switch crisps for a Greek yogurt, some strawberries. Let's have a look at that. Let's try that out. Ah, yeah. Sweet tooth.

Okay. Let's have a bowl of water with a scoop of chocolate whey protein mixed in with some milk. Oh, lovely. Okay. What we can do is it protein brownies.

My protein. Go to my protein and buy the protein brownies and put them in the microwave for ten seconds. It's heaven. Melted brownie, 27 grams of protein, 200 odd calories, yes, but your chocolate, sweet tooth comb. So I want you all to understand, all of you can be different.

This might have resonated with many of you because you've got similar, scenario. Let's start with what's gonna give us results. Once we start seeing results, we start getting motivated. We start feeling better. We start feeling happier because we're making progress and we're not going backwards.

Our worst feeling is feeling like we're going backwards also on the back foot and the back foot. Why am I doing this job for? Why am I doing this? And I'm on the back foot. My health is taking a batter in for someone else.

So on the back foot, let's get on the front foot, small little steps at a time. And if you wanna add on to the effectiveness, effectiveness like David said, yeah, on his, session, the effectiveness is total Kaiser macros. First of all, let's get that done. Right? We don't have to even hit to a protein goal.

Just get in your get into your total calorie goal under it, try your protein because it helps okay, but if you can't for now even being under your calories is gonna work you're gonna lose fat doing this. If you've got more time than that get your steps in. The steps should be a feature of into your life not like, should I do it? So this person working shifts probably getting a lot of steps in, no need to maybe add more steps. If you've got steps covered, if you've got the time, if you can do it three strength workouts a week, forty five minutes, three times a week.

Where can you fit them in? Can you fit them in? Saturday morning, is that possible? Sunday, is a Saturday and a Sunday possible when maybe you're not working? And then you can fit one more worker then on a work that you feel quite good.

Do know what mean? So then you start, oh, and then you've got that combination of macro steps and strength training. You've got a golden trio. But let's start with the macros if you call this fat loss. If you call it strength training, you're gonna get strong and build muscle then the strength training part has to come in but you don't have to fit in.

I hope this is helpful for you guys. I want you to know we got your back and I want you to know that we are realists at Turtle, that we don't think that you all should be able to just do every I don't think everybody should be able to do the same thing as everybody else. I think we all have our own life struggles, time management issues, but what I do know is if we all work within our own life framework and look at ourselves as opposed to look what that person's doing, how are they doing now, doesn't matter. How we do, how can we improve our own schedule and efficiency, that's what matters. Stop looking elsewhere.

So today, don't worry if someone else has been smashing workouts. Don't worry if you haven't even done a workout yet. Things are different for everyone. Let's try and do the best with what we got. That's all we can do, but we can do better.

That's the that's what I the the light at the end of the tunnel is whatever how bad and busy and hectic your life is, there's always ways we can improve it. We have to be open to the possibility as opposed to shutting everything off. No. No. My life no.

There's no way I got to I was like, you know, my mother back in the day, go time. No. No time. Just listen, mommy. Listen.

No. No time. Nothing. Not even not even open to the possibility of going, yeah, maybe I am wasting my time and maybe I am yeah. Maybe I can make that more efficient.

Maybe I cannot help you. Okay? You have to be open for help. Otherwise, you shut everyone off, shut all help off. You think there's no hope, and then there is no hope because you think there's no hope.

This is a quote I'll leave you with. Henry Ford, I do love it, but yeah. So he says, if you think you can or you think you can't, you're right. Because no matter what, if you think you can, you can. If you think you can't, you can't.

Simple as. So you have to first of all unlock the mindset. I'm gonna ask for help, I'm gonna use the accountability groups, I'm gonna use Turtle's support system and the experts, I'm gonna talk to everyone, I'm gonna find myself in these five weeks, I'm gonna try and make my life easier for myself and I'm gonna be a bit more efficient with things even if it's 5%, even if it's one or things. Let's do that and build on that. It has to be possible.

If it's you know what mean? It has to be. It has to be. I'm gonna leave you there. Enjoy your day, and I wanna know what your one big thing is today.

What's that one thing that's gonna get you closer to your mingle? What's that one thing you did today and you did nothing else at all it would be success? You know some people commented on my day one post, Scott I didn't do the workout today and I felt a bit bad but then I realized I tracked my macros, got my steps in. Wow, boom. I have to do everything every day.

What's your one big thing? Is it tracking your macros? Is it meal prepping? Is it getting your steps in maybe? Is it focusing on just getting that workout done?

Getting our number one workout in boom. What is it? Comment below this post. I wanna know. And have a good day, and I'll obviously see you later on the stoic mindset k one a with Casey.

Come out.