0:30

welcome back episode two what's up guys

0:33

what's up

0:36

i was laughing this just popped this

0:38

just popped into my head so when me and

0:41

johann were

0:43

in our mentorship together we would have

0:45

like

0:47

we'd have like live calls or everyone

0:50

would be on it

0:51

and uh there was this guy and he was

0:54

like in the gym moving around and like

0:57

the the video was moving around and i

0:59

would message johan on the side because

1:02

from c6 and we would be trying so hard

1:05

not to laugh on the video you know i

1:07

thought of that last time when we uh

1:09

when you mentioned like we were in the

1:11

same mentorship i thought of that exact

1:13

moment

1:15

oh [ __ ] like the camera was going

1:17

everywhere like up and down and like

1:19

excited i know i'm like i'm gonna puke

1:23

i'm like why don't you just shut off

1:25

your video just started off like put it

1:27

back on you know

1:28

i love it

1:30

i feel like everyone on the video would

1:31

have been thinking the same probably but

1:33

we were just the ones that were actually

1:34

laughing

1:36

yeah anyway

1:39

welcome back guys episode two yeah let's

1:41

see let's get into it all right so today

1:42

we're going to talk about fat loss

1:43

versus weight loss

1:45

the importance of strength training and

1:47

the effect that it has on muscle

1:49

building body composition but even fat

1:51

loss as well and lastly if we have more

1:54

time we'll touch on fat loss maintenance

1:56

too

1:57

and basically how you can not just lose

1:59

weight but also keep it off

2:01

yeah our our goal

2:03

is to have these episodes around 30

2:06

minutes

2:07

we both decided that

2:09

that's a good amount of time

2:11

uh

2:12

i know myself when i'm looking at

2:14

podcasts i'm looking for like the 30

2:16

minute 45 minute ones

2:18

you know so we want to do that here

2:21

but we also

2:22

have issues with going on tangents so

2:27

if we don't cap it at 30 minutes we're

2:28

both just going to rattle on and

2:31

end up talking about too many different

2:32

topics

2:34

we'll just do

2:35

short ones 30 minutes and i agree too

2:37

like

2:38

when i'll look for episodes i'll see

2:40

like the two hour one i'm like [ __ ] i

2:42

kind of want to listen to it you know i

2:44

know i know i'm gonna learn a lot and i

2:45

don't have two hours right now so you

2:47

know

2:48

same same

2:50

um and then i'm like well i could break

2:52

it up but then i'm like

2:54

no it's where's the 30 minutes where's

2:56

the 30 minute one so here we go three

2:58

minute one

2:59

how about fat loss versus food boss you

3:01

want to start it off sure i myself i

3:04

actually make this mistake often with

3:08

wording it correctly like when i'm

3:10

talking to people or like i'm posting on

3:14

social media i will say

3:16

weight loss instead of fat loss like you

3:19

want to lose weight if you want to lose

3:20

weight but

3:22

we are looking for

3:24

fat loss not weight loss there's there's

3:27

a difference there when we're talking

3:30

weight loss

3:32

that is talking about total

3:34

body weight like it can include

3:37

uh water muscle

3:39

and fat

3:40

whereas fat loss is strictly fat mass

3:45

like body fat percentage

3:47

so that's the difference between the two

3:49

um how do you tell if you're

3:52

actually losing body fat versus weight

3:55

loss or water essentially or muscle

3:59

um

4:00

there's kind of different ways you can

4:02

tell i mean you could get into like the

4:04

the calipers you could get like the dexa

4:07

skins but some pretty obvious ones are

4:11

if you lose very quickly and a lot very

4:14

quickly a lot of that's going to be

4:16

water weight we know that so like

4:18

starting like something like keto

4:21

right you're going to lose a lot of

4:22

water weight so that's weight loss

4:24

versus fat loss

4:26

right um

4:28

with

4:29

fat loss

4:31

you can tell by

4:33

you know pictures give a good indication

4:36

right

4:37

um but the progress over time and

4:40

looking at your weight

4:43

averaging over weeks verse

4:46

daily

4:47

or months the average of your week or

4:50

average of your month versus daily uh

4:53

fluctuations

4:54

how do you do that with your clients

4:56

like personally i do weekly averages for

4:59

weights and we do bi-weekly measurements

5:02

and just you know pictures like monthly

5:04

basically

5:05

same thing i asked them

5:07

to either

5:09

weigh in three times a week at a minimum

5:12

or every single day

5:14

and then we have a tracker where it

5:16

averages out that weight and then we

5:18

also have like a big picture tracker

5:20

essentially where we can see

5:22

over the month

5:24

and another good point to bring up is

5:26

maybe mental cycle right at least if

5:28

you're not on birth control then it's

5:30

probably a good idea to not even compare

5:32

week to week but go back a full month

5:34

because there's so many changes yes

5:36

throughout the cycle you might compare

5:38

week one to week two or three and have a

5:41

completely just wrong vision of like

5:44

whether you're making progress or not

5:46

right that can already be an issue

5:47

sometimes a feeling like you know you're

5:49

maybe bloated whatever and this can just

5:52

basically make it

5:53

a little more realistic right because if

5:56

there's changes in hormones you might

5:57

look different like literally

5:59

hold on to more water so that's why we

6:01

want to zoom out not look like day to

6:03

day or in this case maybe even week to

6:05

week but really look at the overall

6:08

trends like long term

6:09

to agree with that

6:11

yeah

6:12

an example of that actually client check

6:15

in today

6:16

uh we're in a deficit we're nearing the

6:18

end of the deficit and she went up in

6:20

weight this week and she's in

6:24

there was some higher

6:26

weigh-ins

6:27

um than normal and this is why

6:30

coaches who are listening it's really

6:32

important to track

6:34

a woman's menstrual cycle what week

6:36

they're in and the symptoms they're

6:37

having specifically what i mean the

6:39

symptoms are important both of them are

6:41

important but

6:42

the week is important because it enables

6:45

you to tell what is happening so for

6:48

example

6:50

this client was in in week three

6:53

so she's probably ovulating around here

6:56

somewhere right she's kind of crossing

6:58

that follicular phase into the ludial

7:01

phase around ovulation you'll see a

7:05

spike you can see a spike in

7:08

weight

7:09

and so she had like a three two i think

7:12

it's two or three pound spike

7:14

i'm like well i think we're ovulating

7:17

here probably and i do track ovulation

7:19

with some clients um

7:22

and then you see it come back down and

7:24

now she's crossing into her little face

7:26

there's a little bit higher weights so

7:28

it's like you know women really get

7:30

caught up in the weight

7:32

um and we have to be careful of that

7:34

because there's just so many

7:36

fluctuations happening that have

7:38

absolutely nothing to do with fat

7:40

actually not even just women like of

7:42

course that has a big impact you know

7:43

but then two no i'm thinking of one of

7:46

my check-ins this week and

7:48

so i have a guy's losing weight

7:51

and his weight was pretty like it was

7:53

trending down still the last two three

7:55

weeks but it was very slow i actually

7:57

calculated it it was about

7:59

like 20 sorry 0.2 percent or something

8:01

which is on the slow end so i told them

8:03

hey yeah possibly next time we might

8:06

lower your calories because we want to

8:08

speed up the process and we'll get to

8:09

the rates in a sec

8:11

but

8:12

let's give it another week and guess

8:14

what happened he lost like a kilo and a

8:16

half or something all of a sudden so it

8:18

was really slow

8:20

just straight back down nope

8:22

so

8:23

a little tip if you're losing weight

8:26

try not to rush it try not to cut

8:28

calories even more if you have one week

8:30

or maybe even two where it slows down

8:33

because there's many ways of making

8:35

progress that might even go into muscle

8:36

building

8:38

actually losing fat and it doesn't

8:39

always show on the skill yeah fat loss

8:41

is not linear

8:43

you'll have weeks where weight might go

8:45

up might go down might stay the same but

8:48

again it's

8:50

roses in the background here with the

8:51

third

8:59

she's trying to now she's trying to play

9:01

with me

9:04

rose

9:05

come here

9:08

go in there

9:09

[Music]

9:14

okay intermission intermission

9:17

she's i locked her in my room

9:21

um so yeah i mean weight loss is is not

9:24

linear right so we can't forget that

9:26

but with when it comes to weight loss

9:29

and fat loss they're not the same like i

9:32

said weight loss can be coming from

9:34

water

9:35

muscle which we don't want and fat and

9:38

fat is purely body fat percentage then

9:41

you mentioned here fast weight loss it's

9:44

usually a higher risk of weight rebound

9:49

and also ending up with like that skinny

9:52

fat potentially if there's not

9:55

muscle being built underneath that's a

9:57

typical yo-yo dieting

10:00

results basically right honestly i kind

10:02

of hate the word skinny fat because i

10:03

think it sounds very nasty you know it

10:05

does i know i i try to avoid using it

10:08

but it's but it's like that's the term

10:10

like i mean it kind of yes

10:12

like i don't like using that word but at

10:14

least that way listeners know what we

10:16

mean right what happens i know a lot of

10:19

people want to lose weight we're not

10:20

just going to talk about weight loss and

10:21

stuff on this podcast but it's pretty

10:23

common you know a lot of people want to

10:25

lose weight and think hey i see that i

10:27

need to cut calories usually super low

10:29

or they try something like keto or

10:31

whatever or any of the other crazy

10:33

things that are out there these days but

10:35

like

10:36

they try to lose weight really fast what

10:38

often happens not all the time and what

10:40

often happens is a lose muscle mass tube

10:43

probably water weight and a whole bunch

10:44

you know

10:45

works whatever but then you get to a

10:47

point where it's simply not sustainable

10:49

a couple things here your hunger is

10:51

through the roof your fat store

10:53

mechanisms are actually improved at this

10:56

point

10:58

for survival and your metabolism has

11:00

slowed down so you're burning fewer

11:01

calories now usually it goes like this

11:03

people lose weight really fast you'll

11:05

lose muscle

11:06

then rebound and that fast weight gain

11:09

leads to gaining a bunch of body fat

11:12

but not really any additional muscle

11:15

or maybe little but

11:16

right so what happens is you might end

11:18

up at the same weight but actually

11:21

fatter

11:22

because you have less muscle mass

11:26

so how do we avoid that what's a good

11:28

rate usually like point five to one

11:31

percent

11:32

i would say i mean again it depends

11:37

i like going for the one percent

11:38

depending on the person

11:41

and i also don't really want anyone

11:42

listening

11:43

thinking like oh it has to be like a

11:45

percent because reality is it's usually

11:47

not going to be one percent yeah i know

11:49

i i actually

11:50

yeah i i

11:52

i personally don't like talking about

11:54

the rates because it's so

11:56

dependent i've seen people's weight stay

12:01

within a couple pounds and their body

12:02

composition completely change

12:04

right and so

12:06

people can get a wrong impression of

12:08

like if they're going oh my gosh i'm

12:10

going too slow

12:11

um

12:12

and it just depends like there's times

12:15

where

12:15

you know

12:16

i have clients doing

12:19

you know a steeper quicker deficit the

12:21

rate's going to be hot quicker you know

12:23

i have clients doing a longer like a

12:25

prolonged deficit where it's going to be

12:27

a little bit slower just totally depends

12:29

and we have we are going to do a whole

12:32

podcast we have to

12:33

i feel like we're already like not going

12:35

to make it to the fat loss maintenance

12:36

today but like

12:38

but yeah but that's like talking like

12:40

fat loss versus weight loss this

12:42

reminds me of a client who i started

12:44

working with recently

12:46

she said you know i tried the thousand

12:48

calorie diets you know 1200 calories or

12:50

even lower than a thousand at some point

12:53

and didn't manage to lose weight

12:55

so obviously i wasn't gonna just cut

12:58

calories you know so i first said hey

12:59

you know what let's bring protein up you

13:01

know

13:02

we address her you know basic habits

13:04

basically

13:05

all we did was increase calories we

13:07

actually put her at maintenance we

13:09

increased protein guess what happens

13:12

weight was the exact same for weeks but

13:14

the centimeters especially around the

13:16

waist you just kept going down and down

13:18

and down

13:19

and she messaged me she's like i don't

13:20

know what's going on you know

13:23

like i've never experienced this like

13:24

i've been struggling

13:26

to lose weight but now all of a sudden

13:28

like i'm eating more

13:30

but i'm losing centimeters so a lot of

13:32

the time

13:33

with that with someone in

13:36

yo-yo dieting

13:38

who's been doing that for a long time

13:40

what happens is like they'll be eating

13:43

like

13:44

1200 calories

13:46

and then they'll have like 4 000 calorie

13:48

days right and so again their weekly

13:51

average is actually higher than 1200

13:54

calories plus people under report

13:57

massively you know what they're actually

13:59

eating

14:00

and so when they hire someone and we're

14:03

increasing calories and they're more

14:05

consistent their average is actually now

14:08

lower and so they start to lose weight

14:10

it can be things like increased energy

14:13

expenditure from like neat they're

14:15

moving more they have more energy coming

14:17

in um

14:19

and sometimes it is like the body's just

14:21

responding from a stress standpoint

14:23

better to higher calories than lower

14:25

calories

14:26

um

14:27

but there's different reasons why that

14:29

happens but a lot of the time when

14:30

someone's yo-yo dieting it's they're

14:32

actually averaging more than 1200

14:35

calories they think they're eating that

14:37

amount but they're actually not

14:39

that's something i hear a lot too where

14:40

it's like i've tried everything right

14:42

i've tried these diets and

14:46

maybe it's like well have you tried

14:48

consistency

14:49

you ever tried

14:50

eating enough

14:52

no it's it's true though like we

14:55

yeah there's so much focus on like

14:56

dieting and dieting and dieting

14:58

it's like hey actually the more time you

15:00

spend not dieting the better your

15:03

results are going to be in the long run

15:05

and i've you know especially this time

15:08

in a year i don't have a lot of people

15:09

dieting

15:10

because they go on vacations et cetera

15:13

it's still personal hey i do also have

15:15

people in the weight loss phase because

15:17

that's their main goal

15:19

there's nothing wrong with it

15:22

but this time app maintenance is super

15:25

valuable right you need to get used to

15:28

eating more you need to get used to

15:29

eating enough

15:30

giving your body a break and almost like

15:33

earning that trust again you know

15:35

to maybe go into a fat loss phase

15:37

because your body is pretty smart and if

15:40

you're not going to work with it you're

15:42

going to work against you

15:44

your body cares about two things

15:45

survival and reproduction that's it

15:47

nothing else right not your six-pack

15:50

no

15:51

um okay so let's move into

15:55

the importance of strength training for

15:59

fat loss

16:01

you feel like most people when they

16:02

think weight loss if they're doing

16:04

cardio like i have to go running

16:07

fat loss you said weight loss

16:10

[ __ ] okay

16:12

fat loss you're right but usually when

16:14

people think about that it's like hey

16:15

gotta run i gotta run a marathon you

16:17

know seeing people go from like

16:19

not working out to i want to run a

16:21

marathon so a lot of the time

16:24

when people

16:26

are wanting to lose fat they think that

16:29

they need to be incorporating a bunch of

16:32

cardio because they think that's going

16:34

to burn a bunch of calories

16:36

they're not wrong

16:38

in that cardio burns a lot of calories

16:41

it does

16:42

the problem is is like yeah it burns a

16:44

lot of calories when doing so

16:47

but when we focus on strength training

16:51

we're building muscle

16:53

right or maintaining muscle and when we

16:56

maintain or we build muscle

16:59

that has a direct impact on our

17:02

metabolism okay so the more muscle you

17:06

have on the body usually

17:09

the more

17:11

calories

17:12

i guess you'd say you're gonna burn at

17:14

rest

17:16

right so cardio when we're looking or

17:19

training in general

17:20

when we're looking at

17:22

energy expenditure how much you burn in

17:24

a day exercise activity takes

17:27

up about five percent of that

17:30

um

17:32

whereas your basal metabolic rate takes

17:34

up

17:36

about 70 it's like the biggest part and

17:38

your muscle mass plays into your

17:41

basal metabolic rate

17:43

right so yes you will burn calories in

17:47

your exercise through cardio but if you

17:49

focus on building muscle and maintaining

17:51

that muscle you're going to burn more at

17:54

rest which is going to take up

17:57

the biggest portion of your energy

17:59

expenditure for the day right it's not

18:02

that you can't do cardio i do cardio i

18:05

love it which i can't believe i'm saying

18:07

because i used to hate it

18:08

um but

18:11

the appropriate amount is really

18:13

important and we have to remember that

18:16

our body adapts very quickly to cardio

18:19

so you're going to have to keep

18:20

increasing increasing increasing

18:21

increasing the amount you're doing or

18:23

how fast you're doing it you know

18:25

different types of cardio

18:28

versus strength training where you can

18:31

progressively overload that

18:33

or i mean progress with it

18:35

um much easier

18:37

right

18:39

um

18:40

and then

18:41

sorry i'm going on tangent here but i

18:42

have a lot to say about this

18:44

um

18:45

when it comes to

18:48

cardio

18:49

we have to remember that

18:52

cardio

18:54

will make us more hungry

18:56

usually

18:57

right

18:58

so when we're in a fat loss phase

19:02

not something that's going to be the

19:04

easiest if you're adding more hunger on

19:06

top of already being hungry from being

19:08

in a calorie deficit so again it comes

19:11

down to the dose

19:12

of how much you're doing

19:14

um

19:16

but majority of it

19:17

in our opinion

19:19

should come from strength training um it

19:22

just it's due to

19:25

keeping metabolism up right hunger those

19:28

type of things so you're burning more at

19:29

rest and also like in the calorie

19:32

deficit

19:33

you want to preserve muscle you're in a

19:35

catabolic state so it can be easier to

19:38

lose muscle if you're strength training

19:40

if you're eating enough protein those

19:42

things are going to help maintain that

19:44

muscle in the deficit

19:47

which is going to help keep metabolism

19:48

up and look at it this way too like

19:50

cardio basically makes you more

19:52

efficient with fewer calories

19:55

strength training putting on muscle

19:57

actually makes you more inefficient it's

19:59

going to help you burn

20:00

more calories and that's actually what

20:02

you want in that case

20:03

yeah it's like a reverse diet when we

20:06

want that body to adapt up to the

20:09

calories that we're increasing we need

20:11

to pull back on cardio

20:13

right because or else the body's not

20:15

going to adopt up you're going to be

20:16

just you're going to be burning those

20:18

calories

20:19

just that's just another example and i

20:21

think

20:22

just thinking long term right thinking

20:24

long term thinking body composition

20:26

which for most people is at least part

20:28

of the goal

20:29

uh thinking longevity metabolism it's

20:31

going to be huge because it's gonna help

20:33

you

20:34

maintain your results at like a a good

20:36

amount of food right because a lot of

20:38

people think i need to lower my food

20:40

intake to lose weight

20:43

but then i must be eating this little to

20:45

maintain it too that's not the case

20:47

you know so instead we want to bring you

20:49

back up and having more muscle is going

20:52

to be a good thing for your maintenance

20:54

calories the amount of calories that you

20:56

yes need to maintain your weight

20:59

which should not be in a deficit you

21:00

want to go in and you want to go out

21:02

again

21:03

the thinking long term like i said

21:05

having more muscle on your body is going

21:08

to make you look more lean and that's

21:11

something you wrote down like

21:13

you'll often hear like you know lean

21:14

muscle or toned right

21:17

but there's not really such thing

21:20

muscle is always lean

21:22

and you can be a higher or lower fat

21:24

percentage

21:25

and these are two factors that really

21:27

play a huge role in body composition

21:30

so we don't want to just think fat loss

21:33

we want to think muscle gain as well

21:35

and how do we do that by actually eating

21:38

enough

21:39

eating protein training lifting weights

21:41

and where cardio comes in it's it's

21:43

going to help you it's going to support

21:45

your weight lifting and that's maybe the

21:47

the best way to look at it you want to

21:48

mostly do strength training in our

21:50

opinion you know

21:52

and then supplement that with cardio

21:54

because that's actually going to make

21:56

you recover better even in between sets

21:58

so it's huge

22:00

and

22:01

i'm gonna admit that i've been

22:03

a little guilty of maybe bringing up the

22:06

downsides of cardio for fat loss

22:09

more than the benefits i use because i

22:12

do recommend cardio for everyone unless

22:14

you're like injured no but like we

22:17

should be doing cardio it's huge for

22:18

health cardiovascular health it's so

22:20

important it's so important so we

22:23

definitely should be doing it

22:24

but we just shouldn't be over relying

22:27

on cardio for

22:29

fat loss yeah and

22:31

a lot of people

22:34

like in the nutrition industry in

22:35

general

22:36

they go to the extreme and they just do

22:38

too much like for me for example

22:42

i'm doing

22:43

about an hour a week and i break it up

22:47

so 30 minutes 30 minutes

22:49

um and it's it's great like it's gonna

22:52

be different for different people it's

22:54

hard for us to give you an exact amount

22:57

um

22:58

but

22:59

that's a good amount

23:01

like an hour a week

23:02

that's a good amount

23:04

that's not too much

23:06

right i think that pretty much sums up

23:09

what we wanted to talk about with

23:10

strength training and fat loss yeah so

23:13

the toned look

23:15

comes from

23:17

you building muscle by eating enough in

23:20

strength training and eventually losing

23:23

body fat so it's muscle minus body fat

23:26

equals toned

23:28

right a lot of

23:30

women

23:32

they don't want to strength train or

23:35

lift heavy because they think they're

23:37

going to get bulky

23:40

and i've said this a million times

23:43

most women are under eating

23:45

and so it's extremely hard for them

23:48

in general to put on muscle

23:52

if they're under eating in that case too

23:55

it takes years to get to that i just

23:58

spent a year bulking like

24:00

years and years and years of consistency

24:04

at high calorie intakes and lifting

24:07

heavy sounds great you know like oh i

24:09

can eat a bunch of food but it's it's

24:11

pretty hard you know you're gonna have

24:12

to be it can get harder so you're

24:14

patient it takes ages like if you i mean

24:17

let's say like if you're an experienced

24:19

lifter right if you have been doing this

24:20

for a while it's gonna take a long time

24:23

because it's gonna like you said it's

24:24

gonna take

24:26

months maybe even over a year to put on

24:28

you're actually closer to your upper

24:30

limit like to build an actual solid

24:32

amount of muscle that you will see

24:34

basically right in my opinion and what i

24:37

see a lot is that it's often more

24:40

difficult in the long run to stick to

24:42

than fat loss because with fat loss you

24:44

can see quicker results

24:46

with muscle gain this is for another

24:48

time maybe but with muscle gain we are

24:50

going to gain some body fat

24:52

we can mitigate how much but you are

24:54

going to gain that

24:56

and it sucks because you literally watch

24:58

yourself get bigger you're eating a

25:00

whole bunch of food

25:02

you're losing definition so you're

25:04

thinking i'm just getting fatter

25:07

it's really difficult

25:09

but that's what it's going to take

25:10

that's what it's going to take you know

25:12

i i tell my clients i'm like listen

25:16

it really is i'm like listen

25:20

bodybuilders do this to in order for

25:22

them to get super lean they

25:25

spend time eating a lot more and they

25:28

put on body fat

25:30

and they respond ten times better when

25:33

they go to lose body fat because of that

25:35

yeah it's uncomfortable it sucks

25:37

but it's worth it

25:39

if not correctly

25:42

yeah totally

25:43

but it is it is difficult

25:45

but it's also going to set you up for

25:47

the best results so

25:49

depending once again it's always it

25:51

depends and it's going to be different

25:53

for everyone

25:54

but generally if you want to lose let's

25:56

say some body weight you know

26:00

strength training and possibly putting

26:02

on some muscle first might be a good

26:04

option or at least

26:05

spending time eating enough

26:07

because think about this too right

26:10

and now we're talking more about muscle

26:12

and fat loss but

26:13

when

26:15

the body

26:16

is putting on muscle

26:18

it's actually doing something that costs

26:20

a lot of energy to build it first of all

26:22

but then to maintain it so why would

26:25

your body think in a deficit right where

26:27

you're not eating enough words thinking

26:29

about survival

26:30

and you know procreation

26:32

why wouldn't even think like hey you

26:34

know what what's a great idea let's burn

26:36

more calories by you know building more

26:38

of this like expensive tissue it doesn't

26:40

make sense yeah

26:42

so

26:43

if you think long term if you think body

26:45

composition

26:46

spend time eating enough

26:49

build muscle

26:50

lift weights do cardio to supplement it

26:53

this cardio is amazing don't get me

26:55

wrong

26:57

and you're going to be much better off