742: How to Lose The Last 10lbs Of Stubborn Fat
Fit, Healthy And Happy Podcast
Colossus Fitness
4.9 • 573 Ratings
🗓️ 2 October 2025
⏱️ 20 minutes
🧾️ Download transcript
Summary
DM “NUTRITION HACKS” To @ ColossusFit
The first 20 lbs come off with effort. The last 10? That’s a game of precision, patience, and discipline.
(0:00) - Intro
1- (01:25) Dial in Nutrition w/ precision
Tighten tracking/start tracking
Measuring cups, food scales, limit random costco snacks, kids snacks etc.
“I want to lose fat but don’t want to track”
2- (05:17) Increase Output
Increase steps & cardio to ensure you’re in a bigger deficit
3- (08:35) Ensure you’re using data properly
Daily weigh-ins, weekly averages
Progress photos, measurements
4 (11:51) - Utilize advanced Tools
Most important one here, the last bit of weight comes off with patience and consistency.
Being honest with yourself
Set a new standard
Add in diet breaks, refeeds, reverse diets, etc as you see fit
5- (14:44) Lifestyle & Recovery -Focus on sleep and stress management
Cut out alcohol
6- (17:13) Mindset & Patience
Most important one here, the last bit of weight comes off with patience and consistency.
Being honest with yourself
Set a new standard
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/
Transcript
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| 0:00.0 | Yo, yo, yo, before we start today, I have an amazing free guide. |
| 0:03.7 | So I did a training hacks guide. |
| 0:05.2 | It was absolutely amazing. |
| 0:06.8 | It was received like thousands of times, which was absolutely great. |
| 0:10.9 | And I loved helping you level up with your training hacks. |
| 0:13.0 | But today I've made a similar style document with five high level training hacks I use. |
| 0:18.0 | The secrets I give my clients help them lose more fat and gain more muscle. |
| 0:22.0 | And that's available to you totally free, just like a Google Doc where I broke down some five |
| 0:26.3 | high level hacks and tips. Think things like diet breaks, carbary feeds, all that great stuff, |
| 0:31.8 | just some things that are really going to help you elevate your game. So if you want that, |
| 0:35.3 | message me on Instagram with the keyword nutrition hacks. So just send me that and I'll absolutely be sure to blast it over to you. Totally free. |
| 0:42.6 | All I ask is that you follow me on on Instagram. But now let's jump into the episode. |
| 0:46.9 | What's going on to everybody? Welcome to the fit, healthy, and most of all happy podcasts. |
| 0:51.7 | I'm your coach and host Josh here with his co-host and co-coach |
| 0:55.1 | KG and I'm in the house. Today we're going to be talking about how to get off the last 10 |
| 1:02.6 | pounds of stubborn fat that you're just wanting to get rid of. I know a lot of people are in |
| 1:07.5 | this situation and even when it comes down to it, I find that, you know, |
| 1:11.1 | the first 20 pounds come off with effort and whatnot and the people who are looking to get |
| 1:15.4 | rid of that last 10 pounds, a lot of it's going to come down to precision, patience, discipline, |
| 1:20.8 | and all these higher level tactics that you are likely missing out on. So the first thing I want |
| 1:26.3 | to say is that you will have to dial in |
| 1:28.6 | your nutrition with precision. And what I mean by this is a lot of people who are struggling on |
... |
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