What is going on? Welcome to the fit, healthy, and happy podcast. I'm your host Josh here with my co-host.

KG in the house. And what are we filming today, big guy? Today we are going to talk about this is an

extension of one of our previous podcasts, but we got a lot of great feedback. So we're going to

extend that one and give you eight more tips that we wish we knew before we started to lift.

Now this is absolutely huge and we have quite a few videos on this on YouTube and we've just

always had amazing feedback because when you actually start lifting there's so many different

things that you just don't understand. I find a lot of people spend time spinning their wheels

and just accomplishing nothing within three years. So we're here to take all the guests work out of the process and give you all the resources you need to succeed. So there's going to be eight killer tips. Instead of telling you how awesome they are, let's jump into it. So number one is don't always try to be shredded. I made them mistake, you know, and at the same time, too, I'm going to add don't flip-flop too much.

And what I mean by that is people either go, oh, I want to be so shredded or oh, I want to be jacked and bulked up. And the problem with being shredded is you're not actually an optimal state. You know, your body isn't meant to sit that lean. And to everyone who's like, I want to be 3% body fat that is not healthy for your body when you are that um suppressed and you know when you are

that lean you're actually restricting your body of its optimal hormone levels. And that's just going to leave you feeling more sluggish, less energized. Your pumps aren't going to be as good. Yeah, you look shredded, but there is a price to it. that's why i only recommend you know doing it for a small portion of the year and then maintaining a

normal healthy body fat range um you know, throughout the rest of the year. 100%. I find so many people when they just start lifting, they want to become so shredded that they're literally going to gain no muscle. When you're in this phase, it's going to absolutely suck. You're going to have no energy. It's not as much fun as everyone to look. So if you can find a range, like, I prefer to be, you know, maybe 13 or 14 percent and not like under 10 percent, especially if you're not doing a competition or anything. And honestly, just adds zero value to your life. And we've actually said this many times before, but especially when you just get started, when you actually begin,

you can gain so much more muscle than the regular person. You can gain upwards of 25 pounds of

muscle. Research shows this, science shows this in the first year. But if you spend your first year

of just trying to be shredded and losing as much body fat as possible, you're going to be gaining

very minimal muscle, therefore wasting those noob gains and that, you know, perfect first year that you could see great results.

And once again, not that I love body fat too much because for a long time listeners, you

know, it's not my favorite metric to measure progress.

I'd rather people use, you know, mirror pictures, you know, affirmation from others, people

noticing change or measurements. But in reference to body fat, something a lot of people seem to forget is both men and women have essential levels of fat. So for men, that's two to five percent of your overall mass is essential. So if you're below that, you'll die. So to everyone who wants to be a casual eight percent, um know you're really really in that low range and for women

this is even higher obviously women need to hold more fat for uh you know reproductive purposes uh so it's

to be 10 to 13% of their overall mass um or body fat rather is going to be essential so you know

uh i really would kind of rethink where you want to be the healthiest range in my opinion

...