THIS Is Why You Can’t Lose Stubborn Fat... (4 HIDDEN Mistakes) | The Muscle Growth Doctor

I've definitely grown up my whole life thinking that the way that you burn fat is by running I mean this is what most people think right they think you want to burn fat around here the belly fat the best way to do is go for a run and a lot of people have very little luck with that and end up beating themselves up so to close off on this conversation I'd like to hear your take on that you need to think about fat loss in a broader approach than most people give it to which is to say when you say fat loss let's get specific what we're meaning is we're losing fat and ideally we're preserving muscle that's what that's what we typically want okay we're also talking about losing fat so that it stays off as long as possible those are baked into to that phrase but oftentimes forgotten so the advice I'm going to give you is with those two assumptions in mind you're trying to keep as much lean MK as you can and you're trying to make this a successful journey and not something you have to repeat again Time and Time yoyo totally right yo-yo dieting in fact one of the more I probably the highest most cited paper I've ever published was on yo-yo dieting like a review article on that so you you can go read that people love that paper I was just a co-author um Jackson wrote that paper um so credit goes to Jackson for that um but making sure you're paying attention to say those parameters in mind how do I lose weight you can look across meta analyses and review articles and you will see the number one predictor of long-term successful weight loss and by again weight loss I mean fat loss is always adherence it's adherence to your workout program and it's adherence to your nutrition program so step number one before we worry about any change in diet we start we start arguing about which method of exercise is best before we start really going way down the line to things like genetic testing like you're really wasting your time here and a lot of that stuff especially if you're not paying attention to what's going to make you ad heere the longest amount of time in fact if you just stopped right there that's enough for most people can you put yourself in a position where you're able to feel abundant with your nutrition approach and notice I'm I'm trying not to say diet here right should be nutritional approach you have a balance between living life and flexibility but then also figuring out what triggers you and maybe you don't have a trigger maybe you can be more flexible maybe you need more stringent like all the things that go into it you got to figure out a system so you're not people will not be on a diet very long collectively right on average diets don't work quote unquote for those exact reasons right you got to get to a caloric deficit somehow okay but you got to do that in a way where you still are happy and sustainable totally right and you still feel energy and you're you're there and that it's working for you right and that's different for every physiology okay great and you got to me the exercise system the same thing right if you hate running there's no reason you don't have to run a step to lose a ton of weight if you love running you should run if you hate lifting weight fine I can work with any parameter you give me if all we're concerned about is preserving lean muscle mass and losing fat over the long term that's really what we have to to consider the most okay now within that does that mean every training and nutrition program is the same no no no not at all there are fundamental differences here's the problem to think about if I said hey you're going to do the same training program the rest of your life you'd probably be like well but if I told you that with nutrition people are like well yeah of course like there's you know magic diets that do like no keto great metat traning great high carb great great great you can do them all they can all work for you some people taking on gluten help some people great great great sure all of it is possible right we come from very different different backgrounds if you look at any of the research for example like a really interesting point on genetic testing if you're not taking account genetic background on that genetic testing for things like nutrition Precision Nutrition is entirely worthless because we see classic markers that are associated with say more effective um carbohydrate utilization or fat utilization or or body composition and they might predict uh decent percentage of variants in European Caucasians you apply those exact same things to West African or east African and those variants go to zero people forget that part when they start talking genetic testing they have not been validated across all ethnic backgrounds the ones that have have shown they range from like 40% variance to zero so like really like you're way way way ahead of the cart here paying attention to things that just do not matter we got to get you on a system that works okay great for some people that might be more nutritionally based all right you can lose and preserve muscle mass really well by just going decently high on protein and then regulating your calories the example I gave you earlier you want to go more carbs less fat great you want to the opposite like we can play those levers no problem all right what's your problem though oh I struggle with um car Cravings okay great oh I struggle with hunger pangs okay great I struggle with okay well then we're going to make those decisions based on more this more based on like where's your pain Point where's your problem I struggle with the okay great I have to now we're personalizing now we're individualizing based on things that are going to matter orders of magnitude more than other things that I've just talked about right that stuff will trumpet exercise the same thing maybe you you hate exercise okay great maybe we can get you to walk a few times a day and we'll get most of our fat loss through an nutrition maybe the opposite you love training but po man you just struggle to eat whatever or not eat something all right great maybe we'll play the game more with you know willpower we'll push the pace on our exercise high intensity fine low intensity fine weights great cardiio great surfing great like don't zone six to I don't care all of it can be done okay some of the foundational things that tend to be consistent for those two things on most people is you need to make sure protein is adequate hard to maintain muscle mass with lower protein especially if we're going hypochloric so keep protein High you want to do something revolving strength training least once a week for the same exact reasons something that makes you burn a lot of calories long duration high intensity either way that's all you really have to do if you can do that stuff consistently over time you're going to get there you're going to be just fine um where we see problems are people that put themselves in a positions of scarcity what do you mean by scarcity for anyone that doesn't depriving themselves of depr you feel like you never get to do the thing you want to do psych this is a psychological thing right totally causes the yo-yo effect which causes the the problem of consistency inherence over time right so making sure you do that I personally have some go-to standards I like to do I'll happily share that with you um I tend to like to have a decent balance between kind of our Anor robic strength training high heart rate stuff and our U more steady state longer duration so so if someone's going to be able to work out three times per week I'm probably doing one thing where we're going long duration call it a hike call it a swim call it a run whatever we can do and then the other two days I'm probably doing a combination of lifting and then probably finishing with some high heart rate thing right so we'll do like a little bit of strength and hypertrophy muscle growth work and then we'll do a circuit or an Aeros salt bike or some Sprints or like what can we get you into it's like really really hard if I can get you in an environment where where you're working out with some other human I love that is there any reason why you do the strength first and then absolutely that's a great question if you do strength training before endurance work your strength training will not compromise your endurance in fact sometimes it exacerbates it if you do your endurance first you're going to be more fatigued and you're going to lose strength and so you'll have worse performance in your strength training if you love the dver CEO brand and you watch this Channel please do me a huge favor become part of the 15% of the viewers on this channel that have hit the Subscribe button it helps us tremendously and the bigger the channel gets the bigger the guests

Channel: The Diary Of A CEO Clips

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Keywords: the diary of a ceo, podcast, the diary of a ceo podcast, life lessons, ceo, Steven Bartlett, Steve Bartlett, life advice, doac, diary of a ceo, diary of a ceo clips, Steve Bartlett Podcast

Id: FQNIRry_SuI

Length: 8min 49sec (529 seconds)

Published: Wed Feb 28 2024