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Today's podcast is with my good friend and mindset coach Laura Hardnett - founder and owner of EmpowerYOU.
Laura is a successful entrepreneur, fitness fanatic and dedicated mom. She specializes in helping people work through challenging relationships and life events.
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Fat Loss EssentialsDiscussion on misleading marketing in the fitness industry
Main Content:
1) Calorie Deficit:
Importance of a calorie deficit for fat lossExplanation: Burning more calories than consumedDebunking myths about alternative fat loss methods2) 3M System:
Introduction of a systematic approach to fat lossThe '3M system': Movement, Muscle, MealsImportance of sustainability, effectiveness, and enjoyment in the systemFurther discussion planned for Transformation Tuesday episode3) Muscle Retention/Building:
Emphasis on retaining or building muscle during fat lossStrategies for muscle retention: heavy weights, safe exercisesExplanation of muscle's role in metabolism and fat loss4) Identity and Lifestyle:
Importance of integrating fitness into personal identityEncouragement to embrace a more active lifestyle and healthier eating habitsCritique of temporary transformations without lasting identity changeFat Loss for Busy Dads: https://thetruetransformation.com/the-dads-with-abs-diet-a-guide-for-busy-professionals-over-35/
'Linked In: https://www.linkedin.com/in/josiahnovak/
Learn More about our 3M Coaching System: https://go.thetruetransformation.com/tt-apply-7
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Saknas det avsnitt?
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In today's episode, we're diving deep into the Keto diet - a topic I've had mixed feelings about. As a fitness enthusiast who's critiqued and praised Keto, I'm here to break down everything you need to know. From its origins in treating epilepsy to its current status in the fitness world, join me as we explore the complexities of the Keto diet.
👇👇👇 Timestamps:
0:00 - Introduction to Fitness Trend Friday
0:03 - Discussion about the keto diet begins
0:09 - Admission of previously talking negatively about the keto diet
0:17 - Explaining a specific form of keto diet liked
0:20 - Truth about the standard keto diet
0:28 - Origin of the standard keto diet related to epilepsy
0:36 - Connection between keto diet and seizure management
0:51 - Misuse of keto diet in the fitness industry for fat loss
1:02 - Explanation of ketones and their role in the keto diet
1:24 - Effects of ketosis on appetite and energy levels
1:58 - Keto diet for managing cravings and energy swings
2:16 - Best use case for keto in severe obesity cases
2:44 - Keto diet not being a universal solution
3:09 - Comparison of keto diet to choosing a specific type of car
3:34 - Personal use case for keto diet for specific individuals
3:49 - Explaining cyclical keto diet approach
4:01 - Details of personal cyclical keto regimen
4:42 - Discussion on calorie intake and exercise routine
5:02 - Effects of low carb diet on body
5:11 - Avoiding negative reactions to carbs reintroduction
5:29 - Weekend carb refeed strategy
5:51 - Importance of enjoying carbs and personal preferences
6:06 - Carbs in relation to running performance
6:35 - Return to low carb high fat diet during weekdays
6:52 - Primary reason for fat loss with keto
7:00 - Concluding remarks on low carb diet myths
7:09 - Final thoughts on choosing a sustainable diet
7:27 - Warning against unsustainable keto diet practices
7:58 - Recommendations for appropriate keto diet use
8:22 - Closing remarks and invitation to check out more information
8:41 - Sign-off
For Men who Want to Get In Shape: https://go.thetruetransformation.com/tt-apply-9
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In today's episode I sit down with my client, friend and COO of True Transformation J. Michael Fischer to discuss his Dinner First methodology to get lean and stay healthy for life.
Learn more about our 21 Strong Challenge here: https://www.truetransformationsystem.com/21-strong-1
Set up a no obligation consultation here to learn about our 3M VIP Coaching System:
https://go.thetruetransformation.com/tt-apply
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Today we dive into the importance of investing time and resources into your health and fitness.
Your body and health are the two most valuable things you have. It's important to invest in them to get a consistent ROI
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In this podcast episode, Josiah sits down with Rylan Schadegg to discuss hybrid fitness. They talk about the importance of soft tissue development, Rylan's background in cycling, and the transition to hybrid racing.
They also share personal experiences with eating disorders and the negative effects of excessive screen time.
They emphasize the importance of physical activity for children's well-being and brain development.
They discuss the impact of media consumption and the need to make purposeful choices.
They also touch on the importance of trust in mentors and the value of adversity in personal growth.
Rylan shares his expertise in fitness coaching and his goals for the future.
*Importance of soft tissue development [00:02:03]*
Rylan discusses the significance of soft tissue development in hybrid racing and the challenges faced by athletes with a cycling background.
*Similarities between cycling and hybrid racing [00:04:03]*
Rylan talks about the similarities between cycling and hybrid racing, including the analytical approach to training and the use of data in coaching.
*The Importance of Cycling for Fitness [00:10:04]*
Both Josiah and Rylan discuss their experiences with cycling as a form of exercise and transportation, and how it contributed to their fitness levels.
*Efficiency and Time Management in Training [00:12:06]*
Rylan explains how he incorporates cycling and running into his training routine for time efficiency and cost-saving purposes.
*Struggles with Eating Disorders in Endurance Sports [00:16:06]*
Rylan opens up about his personal experience with an eating disorder during his cycling career and the impact it had on his physical and mental health.
*Topic 1: Struggling with eating disorders [00:20:41]*
Both Josiah and Rylan discuss their personal experiences with eating disorders and the negative impact it had on their mental and physical health.
*Topic 2: Challenges of being a high-level athlete [00:22:24]*
They talk about the pressure to perform at a high level in sports and the abuse that athletes often put on their bodies.
*Topic 3: The importance of mental and physical health in your 20s [00:25:37]*
They discuss the significance of taking care of your mental, physical, and spiritual health during your 20s and the challenges they faced during that time.
*The importance of limiting screen time [00:29:15]*
Discussion on the correlation between screen time and suicidal ideation, and the negative effects of excessive screen time on children's mental health.
*Balancing screen time and physical activity [00:32:14]*
Josiah shares his experience as a father and the importance of setting limits on screen time, emphasizing the value of physical activity for children's brain development and overall well-being.
*The benefits of early physical activity [00:36:25]*
Rylan reflects on his own childhood experiences of engaging in physical activities, such as biking and playing multiple sports, and how these activities taught him valuable life lessons and shaped his work ethic.
*The importance of small choices [00:40:05]*
Rylan discusses how small choices and lies we tell ourselves can have long-term effects on our lives, using examples like giving up soda and making conscious choices about sugar consumption.
*The impact of media consumption [00:43:15]*
Rylan talks about the influence of media consumption, including movies, music, and pornography, on our thoughts, behaviors, and overall well-being.
*The power of self-talk and visualization [00:47:36]*
Rylan explains how what we tell ourselves and what we put into our brains through self-talk and visualization can affect our...
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Are you looking for inspiration to start your running journey or take it to the next level?
Look no further than this podcast episode featuring former athlete turned content creator and runner Matt Choi. Matt shares his experience with the Murph workout during the pandemic and how he used small habits and routines to build a strong foundation for running. He emphasizes the importance of building endurance and form rather than focusing on pace and instant gratification. Matt also shares his perspective on being an athlete and a creator, not limiting oneself to one label.
But the lessons don't stop there. Matt also shares his story of passion, sacrifice, and resilience in achieving success, both in sports and in life. He believes in treating everyone with respect and learning from people regardless of their status or position. Matt also shares his approach to parenting, creating discomfort within the comfort of his children's lives, and the importance of positive reinforcement and support.
Overall, this episode is a must-listen for anyone looking to improve their running journey or seeking inspiration for success in life. Follow Matt on Instagram, TikTok, and YouTube for more epic content.
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This week, we’re joined by the phenomenal Keith Yackey, a maestro in public speaking and communication.
My journey with Keith began when I attended his two-day intensive workshop. To say it was life-changing would be an understatement. It's not just about what I learned; it’s about how it transformed my approach and perspective on public speaking. What makes Keith’s approach stand out is that he stresses that public speaking isn't merely about presenting; it's about having a conversation.
In this episode, we dive into the strategies that Keith employs to empower individuals to not just speak, but to converse, engage, and captivate. We dissect the art and science of connecting with an audience, using the power of stories, and building a magnetic stage presence.
Keith also shares his golden tips on how to combat the nerves, channel the adrenaline, and transform your public speaking skills into an art form that feels as natural as a chat over coffee.
Whether you are a seasoned speaker looking to refine your craft or a newbie looking to overcome stage fright, this episode is your treasure trove. Prepare to be inspired, educated, and equipped to Master the Mic! 🎤
Learn more about Keith's exclusive workshop for public speaking here: SpeakingWithKeith.com
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In today's podcast episode, I sit down with Meg Jacoby to discuss her experiences with fitness and training, including becoming a Mom and how to balance parenthood with fitness, the pursuit of championships, and Hyrox competitions.
We also touch on topics such as being a new mom and maintaining fitness, and the different adventures that can be had with fitness.
We discuss the importance of balancing parenthood and personal fitness goals, being a positive influence on their children, and the mental strength required to get through tough workouts.
We also share their strategies for optimizing their performance during the Hyrox competition and discuss their approach to nutrition and supplements.
Go Ruck and Murph [00:00:00 - 00:01:21] The speakers discuss the weight of the Go Ruck pack and their experiences with the Murph workout, including partitioning and time taken to complete it.
Background and Fitness Journey [00:03:42 - 00:05:47] Meg Jacoby talks about her background as a division one runner and her journey back into competitive road running and functional fitness.
Fitness Adventures and Challenges [00:10:01 - 00:10:57] Josiah and Meg discuss the different adventures and challenges that can be had with fitness, and how it doesn't have to stop after losing baby weight.
Fitness as a new mom [00:11:31] Meg discusses her passion for fitness and how she incorporated it into her life as a new mom, including working out with her daughter and the benefits of being a fit and active mom.
Identity design and fitness [00:16:10] Josiah and Meg discuss the importance of fitness becoming a desire and part of one's identity, rather than just a discipline, and how it affects their mood and parenting.
Balancing fitness and parenting [00:19:34] Meg talks about the sacrifices she and her daughter make for her athletic career, the dynamics between men and women in the fitness industry, and the importance of having a supportive co-parent.
Fitness and Gender Roles [00:22:25] They discuss the gender roles surrounding fitness and how women can feel guilty for prioritizing their own fitness. They also talk about how fitness is a low hanging fruit for everyone.
Maintaining Fitness as a Parent [00:23:20] They discuss the guilt that parents can feel for prioritizing their own fitness and how it's important to show children that fitness can enhance their lives. They also talk about how fitness can open up opportunities for families.
Teaching Children through Fitness [00:25:56] They discuss how fitness can be used to teach children important life lessons such as losing graciously, respecting competition, and not giving up. They also talk about the importance of being a living example for children and how it can change their lives.
Inspiration from Mom [00:33:48] Josiha talks about how his mom's competitive race walking inspired him to pursue sports and fitness.
Hyrox Competition [00:36:06] Josiah and Meg discuss their experiences with Hyrox competition, including their strengths and weaknesses in the event.
Mental Strength in Training [00:43:23] Meg emphasizes the importance of mental strength in training, including the need to push through discomfort and compromised workouts to prepare for the real race.
Hyrox Race Experience [00:44:46] Josiah and Meg discuss their experiences with Hyrox competition, including the format, challenges, and strategies for success.
Importance of Running in Hyrox [00:49:17] Meg emphasizes the importance of running in Hyrox competition and shares her advice for playing the stations smart to avoid negatively impacting running times.
Efficient Strategies for Hyrox Stations [00:53:40] Meg shares her top...
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In this podcast episode, Josiah Novak talks with with Ron Caruthers, a tax coach, on how to manage taxes and create wealth for his business. They discuss the basics of tax management and how to take advantage of tax laws to increase revenue. They cover topics such as understanding tax rates, different business structures, keeping accurate records, and taking advantage of legitimate business expenses. They also emphasize the importance of being audit-ready and shifting the mindset from taxes to wealth creation. Overall, the episode provides valuable insights for new business owners on tax management and wealth creation.
TIME STAMPS:
Resistance to Taxes [00:00:06] Josiah and Ron discuss the resistance that comes with taxes and how to reframe it as wealth creation.
Importance of Tax Management [00:02:15] Ron emphasizes the importance of tax management for business owners, especially as the business matures, and how it can bring money back into the business.
Foundational Tax Planning [00:04:28] Josiah and Ron discuss the basics of tax planning and where to start with creating a wealth creation plan that includes tax management.
Understanding the Tax Code [00:05:33] Josiah and Ron discuss the complexity of the tax code and how to stay updated on changes.
Marginal vs Effective Tax Rates [00:07:46] Ron explains the difference between marginal and effective tax rates and how they affect tax planning.
Taxation of the Rich [00:08:45] Ron debunks the myth that the rich don't pay their fair share of taxes and explains the revenue they generate for the country.
Understanding Tax Brackets [00:10:19] Ron and Josiah discuss the basics of tax management, including understanding marginal and effective tax rates and the impact of living in high tax states.
Compliance vs Tax Planning [00:12:51] Ron explains the difference between compliance and tax planning, emphasizing the importance of forward-looking strategies to legally lower taxes, especially for business owners.
CPAs and Tax Planning [00:14:47] Ron warns against assuming that CPAs have covered all tax planning strategies and encourages proactive meetings to save money, or self-research for those who enjoy it.
Entity Structure [00:16:32] Ron explains the importance of testing business ideas as a sole proprietorship before incorporating and recommends LLCs taxed as S corporations for profitable businesses.
S Corporation [00:20:02] Ron discusses the benefits of S corporations and management companies for businesses making consistent sales of 500k to 1 million.
Taxes and Profitability [00:21:47} Ron advises a pool contractor on how to reduce taxes by incorporating as an S corporation and explains the importance of seeking advice on tax management.
LLC as Vanilla Ice Cream [00:22:51] Ron compares LLC to vanilla ice cream and explains how it can be taxed as a disregarded entity.
IRS Refund Delay [00:25:27] Ron and Josiah Novak discuss the delay in IRS refunds and the need for more agents to answer phones.
Fear of Audit [00:26:41] Ron addresses the fear of audits and how it affects business owners' tax planning decisions.
Auditing and Reasonable IRS Agents [00:27:20] Discussion on the audit rate and how the IRS is reasonable and can be reasoned with.
Dealing with the IRS [00:28:36] The importance of being nice to the IRS and how it can help resolve tax issues.
Paper Audits and Revenue Officers [00:31:24] Explanation of paper audits and how the IRS can conduct audits without kicking down doors with guns drawn.
Keeping Good Records [00:32:31] Ron explains the importance of keeping good records for...
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Mark Jennison is the founder and creator of I Am a Comeback.
Mark helps high performing men gain control of drinking alcohol. To date Mark has helped 12,000+ men take back control over their lives.
In this episode of the True Transformation Podcast, host Josiah Novak speaks with Mark Jennison, the founder of I Am A Comeback, a movement that helps successful men regain control of their drinking.
They discuss their personal experiences with alcohol and addiction, as well as their mutual interests in fitness and sports.
Mark shares his story of hitting rock bottom after losing his successful trucking business and spiraling into depression and addiction. He eventually found success in network marketing and created I Am A Comeback to help other successful men overcome their own struggles with alcohol and addiction. They also discuss the importance of discipline and desire in achieving success and the power of choice in controlling one's actions.
Check out IAMaComeback.com
Today's show is sponsored by Butcher Box - get free Chicken Nuggets for a year PLUS 10% off your first purchase at ButcherBox.com/TRUE when you use code "TRUE" at checkout
Introduction [00:00:00] Josiah introduces Mark and his company, I Am A Comeback, and shares his personal connection to the topic of alcohol and addiction.
Sponsorship [00:02:55] Josiah promotes the podcast's sponsor, ButcherBox, and offers a discount code for listeners.
Conversation with Mark [00:04:16] Josiah and Mark discuss their past meeting in New Orleans and their mutual interests in fitness and sports. They also touch on the topic of addiction and how it has affected their lives.
Personal Connection to Addiction [00:06:15] Mark and Josiah discuss their personal experiences with addiction and how it has impacted their families and loved ones.
Addiction and Obsession [00:07:52] Mark defines addiction and obsession and explains how everyone is addicted to something.
Supporting Someone with Addiction [00:09:27] Mark shares his experience with addiction and advises on how to support someone struggling with addiction, including loving from a distance and not enabling them.
Creating Safe Boundaries [00:11:19] Mark emphasizes the importance of telling the truth and establishing safe boundaries to protect oneself and loved ones from the negative effects of addiction.
Addiction and Mentoring [00:13:56] The speakers discuss the challenges of mentoring people struggling with addiction and the importance of telling them the truth.
Helping Oneself [00:15:10] Speaker 2 emphasizes the importance of wanting to help oneself in overcoming addiction and shares his experience of building a movement to help others.
Addiction and Success [00:19:10] The speakers discuss their addiction to success and how it developed from childhood experiences.
Mark's early struggles with substance abuse [00:19:50] Mark talks about his early struggles with drinking and drugs, and how it was connected to his anger and self-hatred.
Mark's belief about addiction [00:20:42] Mark shares his belief that addiction is not a genetic disease, but rather a gift that he was given.
Mark's mindset shift about drinking [00:21:27] Mark talks about his mindset shift towards drinking and how he helps businessmen gain control of their drinking.
Mark's childhood memories [00:22:20] Mark shares his childhood memories of selling spark plugs and the feeling of power and money.
The feeling of getting money [00:23:26] Josiah and Mark discuss the feeling of getting money and the energy transfer...
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Kristin Ballard and Steph Vieau from the Aktivate Podcast join me today to discuss everything female fitness. We cover crossfit, group glasses, diet, and why your desire is way more important than discipline.
Connect with Aktivate here
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In today's episode Josiah discusses the importance of consistency, discipline and desire. Josiah maps out a summer shred plan using the 3M System - Movement, Muscle and Meals and drops a preview of the 5M Super System of Mindset and Meaning.
Get started with your summer shred plan here: 3MActionPlan.com
Learn about our coaching program here: 3MFatLoss.com
Check out Butcher Box and get 10% off your first order: ButcherBox.com/TRUE
Introduction [00:00:01] Josiah introduces the topic of a summer shred program and thanks listeners for tuning in.
Sponsorship [00:01:17] Josiah promotes ButcherBox, a meat delivery service, and offers a discount code for listeners.
Inspiration for the program [00:03:55] Josiah's colleague, Jay Michael, inspires the program after showing up in great shape at a recent event.
Blueprint for getting in shape [00:04:57] Josiah outlines a blueprint for getting in shape that he uses with his high-level clients.
Importance of doing the right things [00:05:56] Consistency and discipline are important, but doing the right things is crucial for seeing results.
Desire for the outcome [00:07:51] Desire for the outcome is necessary for achieving success in getting in shape.
Desire and Standards [00:08:49] The importance of having a strong desire and high standards for achieving fitness goals.
Community [00:11:31] The benefits of having a supportive community for achieving fitness goals and how to find one.
The 3M System [00:15:42] The basics of the 3M System for getting in shape: movement, meals, and mindset.
Creating Energy [00:16:42] Walking as a superpower to create energy and hit step goals. Walking times and durations for optimal results.
Muscle Training [00:18:23] Importance of working out for mental clarity and sculpting physique. 30-minute workout, 3 times a week, with different splits and the 10-minute rule.
Nutrition [00:21:34] Calories as king for weight loss or gain. Meal plan and strategy to control calorie intake, with enough protein and experimentation with carbs and fats. Setting up calories and meals for weight loss.
Nutrition Plan [00:24:10] The importance of a customized nutrition plan for weight loss and how it can be enjoyable and sustainable.
The 5M Super System [00:24:55] An overview of the 5M Super System for getting in shape, which includes consistency, discipline, desire, movement, muscle, meals, mindset, and meaning.
Mindset [00:25:53] The importance of mindset in achieving fitness goals, including creating a new identity and dealing with stress.
Meaning [00:27:02] The importance of creating meaning in life and leaving a positive impact on the world.
Conclusion [00:29:40] A summary of the episode and resources for getting started on a fitness journey.
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Cody Jefferson is one of my favorite people on earth. He's a fellow father, fitness enthusiast and highly successful entrepreneur. His passion for helping fellow business owners grow and expand without sacrificing what they truly care about the most is second to none.
Today we chat about a variety of things - including fatherhood, overcoming fears and raising your standards.
Be sure to connect with Cody here: https://www.codyjefferson.com/
Today's podcast is brought to you by Butcher Box.
Be sure to check out Josiah's favorite source for high quality meats: ButcherBox.com/True
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Stan Efferding discusses how he trained Jon Jones and prepared him for the move to the UFC heavyweight division along with his top principles for staying healthy, strong and fit for life.
This podcast is sponsored by Butcher Box.
Check out Butcher Box Here and use code TRUE at checkout.
Featured Guest:
• Stan “Rhino” Efferding (@stanefferding) Instagram
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Kirk Cooper is a former high school teacher turned ecommerce expert. He's the CEO of a premier consulting company that helps clients build ecommerce businesses and create passive income. He's a highly-certified business leader who enjoys helping others succeed.
Kirk is also a client in my True Transformation VIP Coaching program - he got into insane shape using our 3M System. We discuss his fat loss transformation on today's show.
Download the 3M Action Plan today!
Join the 3M System here.
Connect with Kirk here
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Marc Lobliner is the CEO of MTS Nutrition, the CMO of TigerFitness.com, partner in Ambrosia and creator of the Outright Bar.
He's a father, husband, strength and performance coach and IFBB pro Bodybuilder.
On today's show we discuss building a culture, how to be a leader, steroids, heart health and how to stay in shape on the road.
Get your 3M Fat Loss Action Plan HERE
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Be sure to schedule a consult with Dr. Rand at TTHormones.com
Learn more about True Transformation at 3MFatLoss.com
Dr. Rand McClain has always been passionate about nutrition and wellness, and he's taken an unconventional path to become a leading expert in alternative and progressive medical treatments.
He's accomplished a lot in his life, from being the youngest senior account manager at Deloitte to pursuing a career as a professional boxer in Argentina. Despite being told that he couldn't do it, he went back to school at age 37 and became a doctor.
Dr. Rand doesn't believe in following the "status quo," and that's what sets him apart. He's known for his innovative treatments, like bioidentical hormone replacement therapy, hyperbaric oxygen therapy, and cryotherapy.
His patients include A-list celebrities and world-class athletes who seek out his expertise at his practice, Regenerative and Sports Medicine.
Dr. Rand has spent the last 35 years redefining what it means to be in optimal health, and he earned his medical degree at Western University and completed his internship at the University of Southern California’s Keck School of Medicine Residency Program. He's worked with some of the best and original innovators in Sports, Rejuvenative, Regenerative ("Anti-Aging"), Cosmetic, and Family Medicine.
In his brand new book Cheating Death, he takes a fresh approach to genetics, natural aging, and proactive medical treatments. Dr. McClain founded the Regenerative and Sports Medicine Clinic in Santa Monica, where he specializes in alternative and cutting-edge treatments. He shares the best drugs and supplements, treatment methods, and devices that are backed by extensive research and his own work with patients. This includes little-known treatments that can reverse the effects of injuries, diagnostic and screening technologies that detect early onset disease, breakthrough methods to slow down or reverse aging, and steps to enhance gene expression and sidestep poor family genetics.
Dr. McClain shows readers how to access these therapies and jumpstart the body's regenerative processes, leading to improvements in mood swings, depression, anxiety, hormone balance, sexual function, muscle strength, stamina, pain relief, and a more youthful appearance. Traditional medicine saves lives, but it has limitations. Doctors and institutions often don't explore promising options outside of their expertise or dismiss non-Western medicines, plant-based therapies, and new technologies. Many can't keep up with research around health innovations. Researchers around the globe are taking the first steps toward a revolution in healthcare, but treatments have been limited to a select few with access to them.
Cheating Death, bolstered with research and recovery stories from real people, gives readers the tools to live healthier, longer lives.
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Everyone says the honeymoon phase doesn't last. The longer you're married the worse sex gets. Attraction and intimacy tend to fizzle out and fade into oblivion. Well not according to Keith Yackey. In fact, Keith believes sex and intimacy can become extraordinary with the right systems in place. In today's podcast Keith breaks down his 5 dials for elite levels of intimacy and attraction.
Keith is a successful entrepreneur, stand up comedian and marriage coach to thousands of high performing men around the world. His podcast the Married Game has helped millions of listeners world wide.
Connect with Keith HERE
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How to Get to 10% Body Fat
The busy family man's guide to ripped abs
1. Take an assessment of your starting point.
Have you been eating whatever with zero systems in place?
What does your schedule look like the next 3-6 months?
Getting really lean will require stretches of time where you're very consistent.
We want to account for work trips, vacations and getaways ahead of time.
That way we can push when life is "normal" and then back off during crazy times.
You'll also want to start getting your eating on a consistent schedule.
Start with having meal times that you stick with during the day.
My busy professional clients usually eat lunch, dinner and a pre-bed smaller meal.
2. Give yourself longer than you think to drop fat.
If you need to lose 20 pounds give yourself 16-20 weeks.
The weight can come off faster for sure, but you're probably underestimating how much fat you need to lose.
Worst case you reach your goal sooner than you think.
3. Track your strength religiously
Stick to the same training plan for 12 weeks and track your reps / weight lifted.
The last thing you want to do is strip away muscle tissue.
You don't need tons of volume here. Just enough to hold onto muscle and gain some strength
4. Find your current baseline of weekly activity.
In other words, track your steps for a week.
Find your average and start increasing it by 10% week over week.
5. Business lunches, dinners out and date nights are all fine.
It just might mean that you need to be more strict during normal meal times.
Or you simply need to order the proper foods and amounts when eating out.
A safe bet is surf and turf with veggies.
6. Manage your hunger and energy appropriately.
A few things here:
-Fasting
-High protein
-Refeed days when needed (every 7-14 days)
-Better sleep
-Water
-Moderate to low intensity walking
Need a custom plan to get full control over your health and fitness? Check out our custom coaching program here.Visit 3MFatLoss.com if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show.Join our free high performance community for high performing men: click here.Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.
- Visa fler
