What is going on, everyone?

Welcome to another episode of the Fit Healthy and Most of All Happy Podcast.

I'm your coach and host, Josh, here with.

His co-host and co-coach KG and I'm in the His A.

And today we're going to let you know 10 ways to lose fat without dieting in under 10 minutes.

We love these episodes because you know you know me

and kind of love to talk so I guess it's fitting we got a podcast but we're going to shoot these out

you know make sure to pay attention we have everything listed in the show notes so don't worry

about taking too many notes here. We're going to jump right into it. Number one is to have a

strength training regimen you know by actually strength training and lifting heavy, your calorie burn is just going to be so much more. When you just go in and you jump from machine to machine, you'll find you don't burn many calories. You know, when I come in with no game plan, I'm just going light. I'm walking around the gym. On my fitness track, I'll burn maybe three to 400 calories if I'm lucky. But when I come in there, I kid you not. Sometimes I just do, we used to have a compound day where I would do squat, bench, and deadlift, three to four sets of each. And I would burn 13, 14,400 calories because you're really pushing yourself to move that weight. You're working a lot of muscles at once via compound.

So it only makes sense that by doing that, you can actually have more output, burn more calories,

and that will further assist you in losing some unwanted fat. What's number two?

And number two is simply doing hit after your workout. Hit stands for high intensity interval training. And we love this because it doesn't take up

tons and tons and tons of time, especially if you're focusing on the strength training, which is going to be the best long-term investment, allow you to build quality muscle and just overall succeed for the rest of your life.

Adding in a little bit of hit, whether it's five or 10 minutes is great to add some extra calories, burns, ramp up your metabolism, leave you burning some calories for the day. And it doesn't take a ton of time. Be careful. You don't want to overdo yourself, but make sure to strength train and add in a little bit of hit a couple times a week. And once again, it doesn't have to be too, too long, which is great. Yeah, hit is like the little chair on the top for me. you know, you can just have five minutes in there right at the end. So you can still focus on that strength training. Just an easy way to get some cardio done, get the heart rate up. You know, once again, research is shown by doing hit. You actually, your body will continue to burn some degree of calories more throughout the day post hit, which is pretty cool. And number three, this is a really easy one, is to have a step count goal. So if you're starting, you know, you want to lose some fat, you know, you kind of can start by saying, hmm, I do an average of six to seven thousand steps a day. If you can work it up to 10K and you can have that set goal, you're going to improve your output even more and you're going to lose some unwanted fat. You know, this is a really easy way to regulate that because where people go wrong i find is they increase your intensity in

the gym they start strength training they do a little bit more volume in the gym right and then they also

start crushing some more cardio but they're so white from that that they don't move much for the rest

of the day especially if you are consuming less calories right but i guess in this in this case, if we're not dieting, you're not doing that. So once again, this is a great way to kind of regulate that output because even on those days where you're locked in the office for 10 hours, you're going to find a way to hit that goal and you're going to hold yourself accountable to it. Super well said. And jumping into it, number four is protein with every single meal. I prefer

anywhere between 25 and 40 grams, but essentially this alone will help you feel so much more

satiated, will help you build more lean muscle as well as just overall decrease your body fat.

Protein is the building block of muscle once again the more muscle the better a

lot of times people are only focused on losing fat losing fat losing fat but muscle is what's going to

...