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

KG in the Hizzo!

And today we got a great video for you, well podcast rather. We're going to talk about the five things, like the complete comprehensive guide to how you're going to lose weight and be successful with it.

You know, we've done micro factors, but we've never really gone into the goods of what you're doing, you know, the full process of how to get that weight off. So sit back and enjoy. What's tip number one? Tip number one is you've got to be working out. Now, before I jump into this, I wanted to just let you know we have in the title, Losing Fat Fast. Now I highly recommend creating an approach that's super sustainable and going to let you progress and succeed in the long run. A lot of people are searching on Google how to lose fat fast, which is why it's in the title, but I highly recommend finding an approach that's going to help you stick to it and not just lose 10 pounds in one week, crash diet and all that stuff. So number one, you've got to be having the actual resistance training down. A lot of times people think they can just cut their calories, they can move a lot, and then they lose 10 to 20 pounds, they look in the mirror and they're like, why do I look horrible and why am I still unhappy? You've got to be resistance training at least three times a week. You've got to be doing the compounds like the squats, the deadlifts, the bench press. And your goal should be to maintain as much muscle mass as possible. So when you lose that fat, you still are very happy with how you look. Yeah, and you can absolutely lose a ton of weight without training. I see it all the time. For instance, runners, be able to just die hard, fasting, all those things. But the negative there is you're not actively working on strengthening your muscles and improving your lean body composition so

that's what it's gonna present these roundings you know arms give you that

muscle health whereas when you're just running you know you are getting a little

stimulus on those legs you're not effectively toning and working every area

individually to strengthen it and really maintain that lean muscle as you diet

down yeah and

just to add on to that cardio is a fantastic tool but it definitely isn't

absolutely needed so you have you have to be in a calorie deficit in order to

lose the weight we're gonna talk about this a little bit afterwards and

cardio is a great tool to just basically allow you to eat slightly more and

being a little bit more of a deficit but I wouldn't recommend going to absolutely balls to wall on something like this because you're going to feel hungrier, you're going to want to overeat. But it used correctly, it is a great tool to help you lose fat faster. And we're going to put a little star on that thing. So a lot of people where they're confused and you'll actively see, you know, with a lot of elder, or not elder, older women is a lot of them try to compensate with movement. You know, they'll be doing everything, you know, the classes, workouts, nailing it all, picking up the kids being active and they'll kind of starve themselves out as they do it. So be careful with how much you do move. It is a solution and you should be as active as possible, but there is a point where it's tipping point you're overdoing it you're going to stress your body more than its benefit but that is very very rare and of course as long as you're getting an adequate amount of calories you shouldn't be too necessarily worried about that but listen to your body you know if you're super sore you're super extended maybe take that rest day don't be afraid to rest what's number two number two is just overall focusing on your nutrition. So we can just have a bunch of different brackets in here. The biggest thing I would say is definitely maintaining a proper calorie intake. So like I said, you have to be in a calorie deficit. And this is going to vary for every single individual. You can't just search online someone's like diet plan and just start following those calories

because it's not going to work for you. So number one step is just kind of figuring out, you know, us as coaches, we've worked with hundreds of individuals just to help them figure out where their maintenance is, where there are surpluses and their deficit. So that's the first thing you have to figure out is how can I create a calorie deficit within my week. Anything you want to add on there?

Yeah, so once again, going back to my earlier point, a lot of people just think to lose the way I'm going to starve myself,

I'm going to do as much volume as possible, right? So you're going to decrease your food and you're going to increase your volume and ramp it up. But at a certain point there's a trade off, right? If your body feels very suppressed, it's overextended, you know, you're actively burning a ton of calories and you're not giving it the adequate amount of food to support itself, it's going to start to kind of want to suppress it self and suppress hormones and, you know, prevent these factors. That's why even with a lot of people that will come, they're actually eating too little. You know, they're starting themselves out there are 4,500 calories a day and then maybe once a week, you know, Friday night, they're going out, going crazy. So if you're eating too little, start by eating an adequate amount, you know, to find your maintenance, just find a level of food where you can eat, where you're satisfied, you know, you shouldn't be starving, you shouldn't be full, you should be satisfied with each meal. And at the end of the day, you should, or sorry, and each morning, when you weigh in yourself first thing in the morning after going to the bathroom and minimal clothing that weight should be pretty even and at that

point you can say I've established my maintenance and that's where you work off and eventually start to

cut and taper away from that there are more nuances to this but at its core that's the base of how

it's done yeah and a couple other things we focus on for coaching is just making sure everyone's

getting adequate amount of protein so you know just a lot of other things we focus on for coaching is just making sure everyone's getting adequate amount of protein

So you know just a lot of times people will focus on calories, but then they'll have 20 grams of protein and five grams of fiber and realistically

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