May 17, 2025 • 39 mins
The journey to genuine fitness requires managing expectations and embracing consistency over dramatic transformations. Real physical change demands understanding your genetic potential, following sustainable nutrition practices, and committing to progressive training for at least two years.
• Most people dramatically underestimate calorie intake until they start tracking consistently
• Fat loss realistically happens at 0.5-1 pound per week for sustainable results
• "Weekend warriors" often erase weekday calorie deficits with three days of higher eating
• Building noticeable muscle mass takes 1-2 years of consistent resistance training
• Training must continually evolve with progressive overload every 6-8 weeks
• True fitness requires embracing regular discomfort in your workouts
• Genetic factors significantly impact your ultimate physique potential
• Even fitness models and actors only maintain peak condition briefly
• The key to success is making fitness a consistent lifestyle, not a temporary program
• Process orientation beats outcome focus for long-term physical transformation
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
on what it takes to actually get in shape, like the
brutal, honest truth on whatit's gonna look like for you to
not just like lose a few vanitypounds, but to like actually
become like a fit person.
Be honest like nobody wants toget fit slow.
Nobody wants to get rich slowand nobody wants to get fit slow
.
But what are the people whohave accomplished both of those
(00:22):
things have in common?
Yeah, they did it slow.
Welcome to episode 59 of In theGrand Scheme of Fitness, with
your hosts, justin Scolard andEthan Wolf.
(00:42):
So today, guys, we're talkingabout the real.
Real on what it takes toactually get in shape, like the
brutal, honest truth on whatit's going to look like for you
to not just like lose a fewvanity pounds, but to like
actually become like a fitperson, like a truly fit
athletic person.
Like what is that going to take?
What's the time horizon?
What's the time commitment?
(01:03):
From like a weekly standpoint,nutrition, fitness we're going
to do our best to just sort oflay out your runway to go from.
You know, if we are 0% fitnessright now, maybe you're at a
decent level of fitness.
Speaker 2 (01:20):
It's all the way to like what you would imagine
yourself as like your fullpotential.
Absolutely no-transcript know,uneducated in that capacity, or
(01:48):
just have false expectationsbecause they think they know,
they think they know what thepath is, that when they actually
start to walk it, things aredifferent and then it all just
kind of gets a skew yeah, I meanmanaging expectations because,
let's be honest, like nobodywants to get fit slow, nobody
wants to get fit slow.
Speaker 1 (02:03):
Nobody wants to get rich slow and nobody wants to
get fit slow.
But what are the people whohave accomplished both of those
things have in common?
You know, they did it slow.
Speaker 2 (02:12):
They did it with how it goes, which is yeah.
Speaker 1 (02:15):
Yeah, like it's messy and it sucks, and you go
through periods where you feellike nothing's happening and
you're just wasting your time,and then you know you start to
see little flickers of hope andthen, like over years, you know
it slowly starts to revealitself that you've actually
accomplished your goal and thatjust takes time.
Speaker 2 (02:30):
And so, especially with physiology, I think, yeah,
like even with money, you mightbe able to make a big investment
and take a risk, and that's.
Speaker 1 (02:36):
That's an outlier, though.
Most folks yeah, but physiologythere's no way around the the
truth of what you're workingwith you know, and to that point
it's like what you're workingwith is your genetic disposition
, like if you're tall, if you'reskinny, if you're you know,
built like a beam pole, ifyou're built like a fire hydrant
.
Speaker 2 (02:51):
You know, like you're efficient at using calories and
therefore gain weight easy yeah.
Inefficient using calories yeahexactly so.
Speaker 1 (02:57):
There's all these factors, that kind of play into
your particular unique geneticpotential, which is all we can
do, unless we want to do drugsand steroids and get surgery and
stuff, which obviously happens.
But for the rest of us who, youknow, would rather just do it
the good, old-fashioned way,then you know we have to be
realistic and manageexpectations of like what's
possible for us.
But who cares?
(03:18):
Because it's you know, it'slike we're just competing
against ourselves.
Basically, like you know, andas long as we can just accept
that and be process oriented,you know it's amazing what can
happen.
Okay, so the real, real, how,like, what does it take?
Let's just take like a case,let's take like a scenario here
of like someone who, let's saythey're like super casual to
exercise, they're probablycarrying an extra 20 to 30
(03:40):
pounds of of extra body fat,probably not very strong.
Maybe they get some walks in,maybe they do a workout, you
know, very sporadically but notconsistent.
They're not, they're notstrangers to it, they're not
starting from zero, but maybethey're just like there's no
traction, there's no consistency.
Maybe they're in their 30s,they work their nutrition's kind
of all over the place.
They're trying, but they're notreally trying.
(04:01):
They want it, but they're notreally showing through action
how bad they want it.
You know, yep, so you knowthat's kind of a typical person,
I think.
Speaker 2 (04:07):
That's a typical.
Speaker 1 (04:09):
Like you know, westerner, I can relate.
Yeah, so here's one right here.
So what would that look likethen?
Okay, what's the real?
Real I want to get.
I'm that person and I want togo for it.
I want to see what this body'scapable of.
Yeah, I want to go there.
Speaker 2 (04:27):
What does that look like?
What does my body look like?
How can it perform All thethings?
Well, I think you know, andespecially keeping it real,
especially for aesthetic goals,that's most people's motivation
a lot of the time when they wantto get into shape, and I think
that when people look good, theyfeel good about themselves and
they kind of can check the box.
Few of us are actually goingfor performance-based goals,
(04:48):
although there are definitelyplenty of people, I think, that
want to just beast out, enjoythe training if they get into it
after some time and kind ofwant to see what they can do
with it.
But I think fundamentally it'slike anytime you're carrying
around extra weight, that'sgoing to be first priority.
Speaker 1 (05:02):
Yeah.
Speaker 2 (05:03):
You know, you just have to kind of.
Speaker 1 (05:04):
Lean out first.
Lean out first, yeah.
Speaker 2 (05:07):
Whether you get like shredded or you just get to like
a very nice healthy composition.
If you're carrying extra, it'sjust not going to serve you,
whether you're choosing to runor do exercise or look good.
Speaker 1 (05:18):
Yeah, because even if you put on muscle underneath 30
pounds of extra body fat,you're just going to kind of
look bigger.
You're not going to.
Speaker 2 (05:25):
It's not going to be what you want.
Speaker 1 (05:26):
You know 100 men and women so I think rough number,
like for men, get yourself inthe mid teens of body fat
percentage.
Women, get yourself in the inthe mid to low 20s body fat.
So men could be like mid, solike, let's say, 13 to 16 is a
good, would be pretty solid,yeah, pretty solid.
To start, like you know, okay,we're gonna like performance
train now, yeah, and then Ithink for women, maybe like
(05:48):
somewhere between like 25 to 20,somewhere in that pocket yeah,
I mean solid 20, 20, 20 ispretty lean, but like, yeah, 20,
25.
I'd say 25 is good but, 30, yeah, I mean, listen, you know it's.
It's everybody kind of looksdifferent at different body fat
percentages so you just got todecide what's right number for
you.
But I think that just like ageneral rule of thumb, if you
are that person we justdescribed you, you are kind of
(06:08):
like half in, half out, notreally taking that seriously,
but you're not necessarily brandnew at it, but you're not.
Also, you'd be surprised evenin a calorie deficit, even if
the focus is fat loss, just bysheer consistency with your
training, meaning that likethree times a week it's.
So it's such fertile groundsfor someone like that, yeah,
that any stimulus, even if it'sjust resistance bands and
(06:30):
calisthenics, just to start tolower the barrier of entry and
just to start three times a weekconsistently with hitting high
protein targets, and even ifyou're in a calorie deficit, but
like consistently eating mealsand high protein, you'll still
get a hell of a lot stronger andput on muscle.
Now you know, the more fit youget, the less muscle you're
(06:51):
going to build in caloriedeficit.
So in the beginning you cantake full advantage of that
opportunity for your body tolike the pure novelty of the
stimulus will produce muscletissue and strength even in a
calorie deficit.
Now, once you're more in anadvanced fitness person, the
amount of muscle you build in afat loss phase is very
negligible.
So that's why it's like justgetting protein levels up and
(07:12):
being consistent with yourtraining.
If you're that person who'sjust getting the ball rolling,
you'll see amazingrecompositioning happen in that
first few months.
If you're consistent.
Speaker 2 (07:21):
Yeah Well, I think, and I think some of the things
for me like to think aboutexpectations is like what's it
actually look like to changeyour diet?
Like what's the expectation ofwhat that actually looks like?
Because it's really easy to belike oh, like to just to lose
weight.
You just got to like get in acalorie deficit and increase
your protein.
It's like okay, like what?
is the actual and first thingsfirst is like you're probably
gonna have to pay attention toyour food, which is going to be
something that's going to be new.
(07:42):
I was just talking to a clienttoday and I'm on the long path
of therapy.
I was just like, let's justhave you start tracking as best
you can.
Even if it's just payingattention to the labels of your
food, even if you're not willingto pull out a scale for every
single thing, let's just likeeducate you and she was like,
(08:02):
came back to me.
Speaker 1 (08:03):
It was just like wow meal, 800 calories, right.
Speaker 2 (08:05):
Yeah, and I actually I just bought this little bag of
nuts for a snack and it's just.
I mean, it was like a four bysix inch bag and nuts and it was
a thousand calories in there,and so I think it's like things
like that where you actuallystart to have to realize like
the expectations is like this isgoing to be a lifestyle change
and you're going to have tostart to participate with food
day in and day out in adifferent capacity.
One of those things isunderstanding what the food,
(08:27):
calorically and the valuesactually are.
So it's like, you know, it'sjust kind of, I think,
understanding that in order tolose weight, you're going to
probably have to participatewith food in a completely
different way.
Speaker 1 (08:38):
Got to start checking those labels, man, like it's
just like we said, this is thereal real, and like we can stay
in fantasy land and pretend likewe're all like have this
amazing intuition and can justlike intuitively eat.
But the fact is that if you arethat type where we are like
having this conversation becausewhatever we're trying just
isn't working and not where youwant to be, then you have to
question, like, the quality ofyour intuition, because without
(09:01):
the proper analysis meaning wego through 12 weeks of checking
every you know food label andtracking our calories and seeing
and getting that patternrecognition what we're doing is
we're building the properanalysis and that proper
analysis is the foundation foryou to start trusting your
intuition in the future, wheremaybe you can look at a plate
(09:22):
and be like I think I'm a littleover today or I think I can
make that work.
That's a little too many nutsfor serving.
Speaker 2 (09:28):
Yeah, yeah, yeah.
Speaker 1 (09:29):
Like, ooh, two handfuls, that's way too much.
But if you don't have the rightanalysis because you haven't
actually waited and logged itand seen that that's half of
your day's worth of calories,for some women, yeah, which is
exactly the situation.
Then your, then yourintuition's wrong because you
don't have the analysis.
Speaker 2 (09:43):
Yeah exactly.
Speaker 1 (09:45):
And so the real real is you have to go through at
least 12 weeks, I think, oftrack everything ruthlessly,
commit to accuracy, don'tbullshit yourself.
Weigh your oil out, count youralmonds, because it's like it
matters 50 calories here, 50calories there, 50 calories
there.
Next thing you know you're 300calories over for the day that
(10:06):
you thought you were, and guesswhat?
That was your deficit and nowyou've hit your.
Speaker 2 (10:08):
You're over yeah, I mean, this is a middle-aged
woman who's not the.
She's pretty tiny, I mean, youknow, in terms of height and
stature you know, and she's likeoh, I'm eating like 2300
calories, 2400 calories, 2200calories.
You know it's easy to do andlike that, like 2400 calories,
would be a strong deficit.
For me as a 200 pound, six footmale, it'd be a lot of deficit,
(10:30):
but it's still.
It's not a deficit thatwouldn't be egregious.
So it's like she's eating in arange that would be appropriate
for me as, yeah, twice her size,who trains.
She's been training for 20years, yeah, so it's like you
could see the light bulbsstarting to go off in her head
from the tracking and so I thinkthat's like.
One expectation is that yourrelationship to food is going to
have to change.
You're going to have to payattention to it.
(10:50):
You can't just wing it with thefood.
No, you can't just shoot fromthe hip.
Speaker 1 (10:54):
We will always unintentionally underestimate
food.
We're going to have to be withthe food day in, day out.
Speaker 2 (11:06):
Now I'm not saying that every meal for every week
has to be tracked and loggedperfectly or that every food has
to be a single ingredient food,but realistically, the
consistency has to be like everyday in some capacity.
There has to be this long-termconsistency.
If it's a three or four day onto a three day off, week after
(11:26):
week, you're just gonna.
You're gonna be stagnant.
Speaker 1 (11:28):
That's that, but that .
But that.
That's the.
That's another arc.
That's like.
Another case study is like I'mreally good monday through
thursday, yeah, but then I liketo let loose.
You know, friday, saturday,sunday, I like to let my hair
down.
It's like that's balance, man.
It's like, well, you're nowherenear where you want to be, yeah
.
So is that theory actually true,or is this just a belief system
that you've created that thatis no longer serving you,
(11:49):
because the reality is is likewe can do some real damage over
the weekend.
I mean, you can go from twothousand two thousand, two
thousand, two thousand and likefour thousand four thousand,
four thousand.
It's not, you're not.
Your daily average is threethousand, yep way over, and that
ain't a calorie deficit formost of us, you know.
And so it's just.
You have to be accurate.
You can have a couple of drinks, you can grab dessert.
(12:09):
You just got to plan for itahead of time and that might
mean practicing just a littlerestraint earlier in the day by
instead of a cup of rice, it's ahalf.
Instead of, you know, threeounces of whatever, it's only an
ounce and a half whatever, it'sonly an ounce and a half.
And so you're just what you'redoing is you're, you're, you're
you're purposefully restrainingcalories in the first half of
the day because you know youhave a bigger dinner out later
(12:30):
on, and so you're just creatinga, you're creating room for it
in your calorie budget, andthat's how you master the game
as far as, like you know,lifestyle balance that we all
seek, while still keeping ourbody composition where we want
it.
Speaker 2 (12:48):
Absolutely.
And I was going to say, and Ithink just also being realistic,
of like how long it will taketo probably lose the amount of
fat that you would want to loseto look a certain way or to be
healthy.
Yeah, both one and the same,two sides of the same coin.
But you know they talk aboutone to two pounds as an
aggressive to like a high end,two pounds, especially A week.
Yeah, a week would be like twopounds a week is real aggressive
.
Speaker 1 (13:07):
We're talking actual fat loss Like that's aggressive,
it's extremely aggressive.
Speaker 2 (13:10):
So, being you, know, pulling that back from like the
one extreme to justunderstanding that maybe a half
a pound a week is a nice, good,steady, healthy, consistent but
successful rate of fat loss foran individual.
And then, depending on whereyou're at and how much weight
you think you need to lose,start to like put that math
together of understanding thatyou have to be that consistent
(13:31):
you know, again, setting theseexpectations of you have to be
that consistent with your food,after developing an
understanding of food throughtracking for however many weeks
and months, in order to losethat weight and get to where you
want to be.
Speaker 1 (13:44):
To put it in perspective to lose two pounds
of body fat per week means youneed to be in a thousand calorie
deficit per day.
Speaker 2 (13:52):
Per day, which is for most people isn't going to
happen.
That's realistically crazy,that's only if you're like a 250
pound man.
Yeah, like if you're a hugeperson.
Speaker 1 (14:01):
We could probably make that work because you're
just burning more calories.
Yeah, but like a female willnever happen.
Speaker 2 (14:07):
That's, I think it's like some people because you get
on my fitness pal, they're likehow many, how many?
And again, I know that twopounds a week isn't necessarily
two pounds of fat, but peoplesee these, these options yeah
like, oh, like, how many poundsa week do you want to lose?
Half, one, two, and people arealways like of course, two, I
want it off.
Speaker 1 (14:22):
Yeah, it's like a pound a week is up is gonna net
out give or take about 500calories of a deficit per day.
So we always shoot for a pounda week.
We like that.
That seems to work really wellfor our clients because for 80
of us it's doable.
So if you're, you know,middle-aged woman who doesn't
(14:43):
train very hard and maybedoesn't have a ton of muscle
mass on them, then you know,their metabolism is probably
still around 1700.
So we could bring them into 12or 1300 calories a day, which is
very low, but it is what it is.
We might bring it.
We might only bring them downto like 1400, just just so
they're not, you know, just sothey're successful low and they
(15:04):
can stay with it becauseconsistency is another factor in
this.
And if you cut too deep, if youwant to lose that two pounds a
week, and you pull a thousandcalories off of your daily
intake from maintenance, that'sjust not realistic.
And even for me, my maintenanceis almost exactly 3,000
calories.
I was just at 3,000 caloriesfor two months and I was 189 to
(15:27):
201 every single day, dependingon, you know, food choice, but I
was right at 200.
I didn't gain or lose anythingfor two months.
So for me that'd be a 2,000calorie diet every day.
To lose two pounds of fat aweek, that would be miserable.
For me.
That would be very comparableto Tanya eating basically a
thousand calories a day Brutal,you know.
(15:50):
That'd be really difficult.
And so sustainability is superimportant and that's why we like
half to one pound per week,depending on the person, because
it just means that you're notgoing to be starving to death
and like, and then in your headand then just panic and sabotage
and break the know, break thewhole cycle, and then yeah, ruin
all of your success.
Speaker 2 (16:09):
So even you know, if it's a pound a week and you have
20 pounds to lose, that's youknow four or five months, six
months, realistically, yeah, youknow that's a half a year
minimum.
That's if you're on your game,yeah, week in, week out.
So I think just you know,having some expectations that if
you have fat loss and you liketo have three beers or two beers
every night, what kind ofchanges are really going to have
(16:31):
to happen?
And just getting the binocularsout and looking into the future
of what that road's reallygoing to look like, so that you
can set yourself up for success,so that as you start to
traverse it, you don't just likefumble your way through and
then, when things don't happenlike you expect them to, you get
frustrated and, yeah, stopbeing consistent, which is just
going to yeah, I mean and it'scrazy people's perceptions too
(16:55):
because I just had a call with aguy um, we do this group calls
each week and he's on there andhis name is jonah and he's I was
like, hey man, so like, how'severything going?
Speaker 1 (17:03):
he's like, yeah, I mean that it's all right.
You know, nothing's reallyhappening.
I'm like, oh really, damn dude.
I was like, do you mind?
If I look at your profile, he'slike, yeah, sure, so we're both
profiled.
The dude's lost 27 pounds ineight and a half weeks.
Wow, I was like Jonah he lost27 pounds in eight and a half
weeks, which is crazy.
(17:25):
What more could you possiblywant, man?
He's like oh, that's good.
I was like yeah, he's like, butI don't like.
I feel like I look thatdifferent.
I'm like because you have a lotof body fat and very little
muscle mass.
It's going to take a minute,dude.
Speaker 2 (17:39):
Yeah, it's going to take a minute, you know, but
dude, you're on your way.
Speaker 1 (17:43):
And so it's just like understand what good is,
because there is objectivelywhat is good If you are losing a
pound a week this dude'stripling that.
But if you're losing a pound aweek, that is good.
Like, be okay with that.
Like don't try to rush it.
It's like, and the reason wesaid like in the beginning I was
like no one wants to get richslow or fit slow, but like the
(18:05):
reality is is like what happensif, okay, all right, I heard
like I did math on a calculatorand if I save five thousand
dollars a month, I'll be amillionaire in 10 years.
Okay, well, how much do youmake, dude?
Speaker 2 (18:17):
yeah, what's it take?
Speaker 1 (18:18):
I only make six thousand above, I was like, okay
, so how long can yourealistically put that kind of
money before you have to pullyour credit card out, get in
debt?
It blows up in your face andyou quit.
Yeah, same thing with calories,man.
Yeah, if you ate a thousandcalorie deficit, you lose two
pounds a week, but you only burn1,800.
Speaker 2 (18:37):
Yeah, exactly.
So what are you?
Speaker 1 (18:38):
going to do?
You're going to just starveyourself 800 calories until it
blows up in your face and youhave to quit.
It's like you've got to besmart and strategic and
understand that you've got along life ahead of you.
And a news flash the six monthsis going to happen anyways.
So you can start out too hotquit for three months, feel
(18:58):
sorry for yourself and then pickit back up.
And then the six months goes byand you're right back to where
you started because you went intoo hot bit off one you could
chew, quit and then you pickedit back up again.
Now you're right at zero in sixmonths.
Or we're the fucking tortoiseand we put one foot over there.
We go on a 500 calorie deficit.
We rinse and repeat, we committo the boring work.
We stay process oriented.
(19:19):
The six months goes by and youhave just burned off 20 to 30
pounds of body fat.
You feel and look amazing inthe process.
Totally which one you want tobe right?
Speaker 2 (19:30):
you know well, and so that's so, that's kind, so
that's kind of like the foodportion of thing and I think,
like, moving on to the exercise,it's like especially, you know
to to that person's comment oflike I don't look very different
and I think you know the way Iwould look at exercise again is
it's not there to consider toassist with your body fat, but
the way you look when you dolose your body fat is going to
be highly determined by yourtraining.
(19:51):
The more you train, the moreyou do weight training or
resistance training, and themore time you take for it, the
better you're going to end uplooking once you do lose the
weight you're always going tolook better once you've lost
some body fat, but male orfemale of your body yeah, the
you're just, you're gonna lookbetter and you're gonna feel
better and it's like what you'resaying.
Speaker 1 (20:09):
that's like if you are newer or you've taken some
time off or you've just notreally been that serious, you
have a really magical window oftime the first, you know, four
to six months, yeah where youcan be in a diet or in a deficit
, but just be consistent withyour training and your nutrition
and actually build a little bitof muscle, because it's so,
(20:30):
it's so, it's like such fertilegrounds that there's so much
adaptation potential that now,like we were saying, like once
you become more advanced, likeafter six months of weight
training, you're probably notgoing to build a ton of muscle
and a calorie deficit.
But in that first little window, like what Ethan was saying,
like the way you train, the wayyou go about it, when you do
lose that 20 to 30 pounds, youcould look vastly different
(20:52):
depending on how your trainingwent in that process Exactly
yeah.
Speaker 2 (20:56):
So if you're taking the time to train or to lose the
weight, you might as well startthe training.
And it's also one of thosethings that I think like
cardiovascular health comespretty quick, like in three
months.
If you were to just startrunning or doing sprints or
doing some type of aerobicexercise, you could build a
pretty decent base ofcardiovascular fitness or health
.
But to actually develop somegood lean mass it takes time.
(21:19):
You'll have a little spurt.
It'll definitely make you lookdifferent.
If you've never trained oryou've never had muscles before
in your life, you might noticeand be like oh shit, I got
something going on.
But realistically, I think whenpeople think of a very built
physique, whether it's a male orfemale I'm not talking about
big bulky females, but just likea body where you can tell that
they do something towards thatgoal it's going to take time.
(21:43):
Strength training is kind oflike I was talking to a client
about it's like to me.
I look at it as like a shellaclayer.
It's like you got to ring thebell put down a layer shellac,
you let it dry and you put downanother one yeah put down
another one, and it takes moretime, I think, than people
realize in order to developtheir body to what I think they
think they want to look likewhat they expect.
They think they're going tolook at their 12 weeks
(22:05):
expectations of what they thinkthey can look like and then how
long it takes exactly 12 weeks,like three months.
They think they're gonnafucking get in there and do some
curls and then all of a sudden,they're just gonna have these
guns sticking out guns veinseverywhere, yeah, and it's just
like no, this, this, thisprobably is a is a multi year.
Speaker 1 (22:22):
Yeah, especially like if you're in your 30s or 40s.
Listen, I got a guy, brian, whohe's 53.
He's in the best shape of hislife.
Listen, he's always going tojust look kind of like I have a
little bit of a dad Bob, becausehe doesn't take it that
seriously.
But he's consistent and he'snot tracking macros but he's
(22:43):
doing a protein shake every day.
He's lifting weights threetimes a week and it's been you
know a few good years of thatconsistency and he's finally
takes his shirt off at a beachand his buddies are like hey man
, yeah, you look good, you lookgood, exactly, you look pretty
good he's like.
Well, I guess I kind of do.
He's not like shredded bradpitt and fight club, but he's
like you know.
Speaker 2 (23:04):
But he's but that but that took years of consistency,
like for, what two, three years?
Speaker 1 (23:09):
exactly you know before when he finally got
consistent with it.
Speaker 2 (23:12):
Yeah, got consistent and again it's like and even
then it's not like he's cuttingdown doors with his triceps, but
it's just like but he, butthere's enough there where you
look at him and you say, oh, you, might you do something?
He trains you looks fit, youlook fit.
Speaker 1 (23:23):
Yeah, exactly, and so and so you know it's like, it's
like yeah, like so to you know,give it to put the proper
timeline in place here.
So for, depending on where youare in with your body fat
percentage, plan on 12 to 26weeks, so three to six months,
of just like, dedicated fat lossphase.
You're still training, you'restill weight training, you're
(23:44):
still hitting protein numbersthe goal is to maintain muscle
mass.
Maybe you build a pound or two,we're not.
It's not about epicrecompositioning right now, it's
just getting that fat off ofyou.
Yes, you gotta get it down andthen it's gonna be another you
know, probably year and a halfof like progressive overload and
you know, for every likebeasting dude, you know you got
(24:05):
to do progressive overload every12 weeks, maybe like a four
week little mini cut every 12 to16 weeks, like a little four
week deficit where you just trimsome fat off and then go right
back into progressive trainingagain.
Speaker 2 (24:17):
For probably a good year and a half.
Yeah, realistically, I mean tokeep it real it's gonna take
probably a year to two years.
Yeah, you know of of consistentweight training yeah get a
physique and or to get you intoa level of fitness that is going
to be consistent.
I mean and we were just talkingabout a pre-show but um,
crossfit, when it was superpopular, had all these apps that
(24:39):
would track people's progress.
They would put in their repsand do this kind of thing.
Speaker 1 (24:43):
Yeah, like all the major lifts, your squats, your
bench press, your pull-ups andstuff.
Speaker 2 (24:48):
Your quarter mile, your one mile your 5K, your
three mile run.
Speaker 1 (24:55):
Their foundational no .
What are the workouts calledthe WODs, like they name?
Speaker 2 (24:58):
the WODs.
Yeah, there's like the female W, your friend, your nancy, so
like all these like standard,objective standards.
Speaker 1 (25:05):
Yep, that you do every year.
You train hard, you eat blahblah blah and then every year
you kind of cycle through allthese benchmarks the benchmarks.
Yeah, like what's your spot nowyou can see that a nice graph
of like your progress and likehow you get a number of, just
like how quantifiably fit youare.
You're 60.
From 1 to 100, you're 60.
Speaker 2 (25:25):
You're 60, yeah, and the grand's compared to
everybody else.
Now you're 70.
Yeah.
Speaker 1 (25:30):
And so I think what he's going to say is we got to
see, because we had hundreds andhundreds of members entering
every workout.
Speaker 2 (25:36):
I'm talking about the actual company.
Put this information out.
We're talking not just in ourmembers.
Speaker 1 (25:41):
We're talking about like the 10,000 users, they had
Hundreds of thousands.
Speaker 2 (25:45):
I mean globally, right right, thousands and
thousands and thousands ofindividuals.
And then basically theinformation showed that from a
general low to no fitnessindividual to get to like some
pretty beast mode shit it takesabout two years of consistent
training and crossfit's veryhard at least three times a week
at least three times a week.
So I think it's just like to setthat again back to those
(26:07):
expectations and so like reallyput it in perspective of that
like training takes time to, toask your tissues to like
transform and adapt from fromexternal stimulus.
It your body doesn't want to doit.
It's kind of like a lot of workand it's like I'll do it.
Speaker 1 (26:21):
You're kind of going against evolution in a lot of
ways you know exactly burningfat and building more resource
intensive muscles like itdoesn't make sense
evolutionarily but like so wehave to like, drill it so hard
that we're basicallyreformatting our dna, like, no,
yeah, we are.
This is this is actually what'shappening now.
Speaker 2 (26:40):
It can't and you can't let off the gas.
That's the thing it's like andit goes back to anything like
consistency is the number onemost important thing, like you
said, at least three times aweek.
I mean, no doubt you could getbenefit from two times a week if
you do some heart resistancetraining.
I'm not going to say there'sgoing to be no change in your
body, but realistically threetimes a week as as a good
minimum if you really want to gothere.
And it takes time to ask yourtissues to adapt.
Speaker 1 (27:02):
Before, like your client Brian, before you got
some guns and you're just likeoh, you know, yeah like, if you
just want to be healthy, one ortwo good workouts a week and
that will make you twice ashealthy as now.
But it's an asymptote line,right?
So essentially it's like goingfrom no workouts a week to one
is huge, huge improvement inyour quality of life.
Going from one workout to twois still pretty massive.
(27:25):
Going from two workouts a weekto three is a really chunky
improvement, but less than itwas from one to two.
And then going from three tofour is marginally better, and
that's kind of the sweet spot isfour, in my opinion.
And then ever since, therethere's just fractional
improvement five, six, sevenworkouts per week.
It's like you're eking out, youknow, just marginal improvement
(27:46):
.
Then you got to kind of weighthat with your body's ability to
recover and your age and allthese things and priorities.
So I think like, if you justwant to be healthy, do one or
two.
But if you want to like changeyour body, yeah, recomp your
body, burn 20 pounds of fat andput on 5, 10, 15 pounds of
muscle and like look good.
Three to four workouts a week,I think, is what the doctor
(28:09):
ordered here for this and time.
Consistent and quality training,not just like random ass, you
know, walking the treadmill foran hour, right, but like you're
grinding, you're grinding.
That's about to say, like yougotta work, right, but like
you're grinding.
Speaker 2 (28:19):
You're grinding.
That's what I was about to say.
Like you got to work out hardtoo.
Like you know, I think thatwithout a training partner or a
trainer, or a coach, like mostpeople work out at like 40%
under their capacity, for sure,and so it's like that also is
like being uncomfortable threedays a week, like you got to get
in there and you got to fucking.
Yeah, you got to grit yourteeth and be like oh, I did it.
Thank God, yeah, I mean, it'slike you got to get in there If
(28:42):
you've been doing three sets of10 for two years straight the
same exercise you might want tograb a little heavier weight.
Speaker 1 (28:50):
Or you might want to push see if you can push a few
more reps out.
You know like, and that is theprogression that your body needs
Because it's like it's the lawof accommodation, yeah, needs
because it's like it's the lawof accommodation, yeah.
Speaker 2 (29:04):
So at at first, three sets of 10 bench press at 100
pound will destroy your chest,yeah, and then you do it every
week and it starts every week islike less and less sore.
Speaker 1 (29:11):
After eight weeks of it you actually start to decline
again because your body isaccommodated to that movement
and you're no longer reallygetting a stimulus out of it.
So every six to eight weeks yougot to change all your shit up.
Yeah, change everything.
So six to eight weeks, threetimes a week, you got your
weight training routine.
Your, your, push, your pull,your leg exercises and you
hunker down for six to eightweeks and you and you progress
(29:31):
with those three, four or fivesets of each exercise.
Add a little bit of weight eachweek, try to squeak out an
extra rep or two each week.
Progress doesn't need to beultra scientific, but just some
progression every week at least.
At least the set feels easiersomething, but then after six to
eight weeks.
Don't go into complacency now.
Delete that entire mesocycleand build a new one for yourself
(29:55):
, or just or google a new oneand just get a whole new batch
of fresh exercises and then youstart again week one and every
week for six days you progressagain.
If you do that over and overand you just commit to that
monotony and the boring work, Ipromise you that is how it's
done well, it's just never goingto be easy.
Speaker 2 (30:13):
It's something I've uh you know clients, it's like
you know, like you're saying,like you do the bench press,
it's 100 pounds.
All of sudden they'll be like,oh this, 100 pounds for 12 reps
isn't so hard anymore.
Speaker 1 (30:22):
And it's like, okay, great, they want to stay there
because that's their comfortzone.
Speaker 2 (30:24):
Now it's time to add another 10, 5, 10, however much
weight in order to go back tothat place.
That was deep struggle and it'slike that's the thing is away,
that's the other thing you gotto keep.
Speaker 1 (30:39):
You got to keep yourself in a state of
discomfort.
Speaker 2 (30:42):
Yeah it's as soon as you're comfortable stop redo
everything, yeah, redoeverything, yeah yeah, you got
to constantly be uncomfortableso I think that's like the what
to think about.
And then I think there's alsojust realistic expectations
about when you actually arrive,if you've done both of these
things, even being two years inunderstanding the truth of what
your genetics are, what your ageis, what your injuries of the
(31:05):
past might be, and just, having,I think, realistic expectations
.
I mean, I was just having thisconversation again about
genetics and a linebacker is alinebacker because they were
born a linebacker or a swimmer.
And we were talking about thisall because, again, the
individual kind of was like ohwell, I thought like if a
bodybuilder, somebody wanted tobe a bodybuilder, they could
just be a bodybuilder do?
(31:26):
isolation curls it just takes alot of work, but like, that's
what it is and I'm like you knowthe people that are at the top
of the game in bodybuildingsteroids or not are there
because of their geneticpotential.
Yeah, yeah, that like and doubt.
Somebody could train for 10years doing bodybuilding and
completely transform themselves,but they might not be a
competitive bodybuilder.
Speaker 1 (31:45):
They're not going to win a show, they're not going to
look better.
Speaker 2 (31:47):
You're going to look amazing.
Probably you might completelybe looking like a different
person than you were 10 yearsago, but you're not going to win
a show.
And that's just to kind of, Ithink, pose the example that,
just like our social mediaconversation, that if you're
comparing yourselves to theseinstagram models and these crazy
fit mega jack dudes and allthese people that we see on
(32:10):
social media, which are the, the, the filtered out minute
percents of individual that getthrough to your feed and are
then presenting themselves intheir most optimal states, yeah
like, you're probably nevergonna look like that.
Most women aren't gonna looklike all these crazy models.
Most of us men aren't gonna looklike these super jack dudes
yeah, men's fitness covers it'sjust not gonna be realistic,
(32:30):
whether you do the two years,the six months of body fat loss.
I mean think about like two,three years of training.
Speaker 1 (32:35):
Yeah, we hear genetics and like, what does
that mean?
Well, okay, let's just look atfrom a guy's perspective.
It's like it means you have aframe.
Let's just say that somewherebetween, like you know, 5, 11
and 6, 3, which would be, likeyou know, athletic, good,
athletic height, if you'relooking just like aesthetics,
purely.
Now we're talking the symmetry,right.
So one shoulder's not sunk inyou're, you don't have like
(32:59):
go-go gadget arms you havenaturally full chest, yeah, like
a big, natural broad shouldersheight to weight ratios, and
this is before even exercising.
This is just the way you cameinto this world.
Yeah, just your blueprint andthen if you're a man, you tend
to um, you tend to produceenough testosterone and actually
absorb the testosterone yourbody produces in a way that gets
(33:23):
to your muscles with as leastamount of sort of roadblocks as
possible.
So think about all those.
Things have to happen, andthat's before you even touch a
weight or eat a diet.
So when you have that geneticswhere you're like the right
height to weight ratio, thesymmetry, and you produce the
proper hormones to really justcapitalize on muscular
(33:46):
development, and then you haveto actually have the wherewithal
to train in a way, Because thenyou might have all those things
but then all you do is run andyou'll never realize your
muscular potential because youchose the wrong modality.
But on top of that you've gotto choose the right modality of
(34:06):
like strength training orresistance training and then
couple that with proper diet andthen, voila folks, you get a
men's health.
Speaker 2 (34:10):
Uh, 10, 15, 20 years of dedication, yeah, and
probably trt.
Let's be honest yeah, and so Ithink it's so.
I think it's like you know mostpeople.
I think they will always lookbetter, but I think you'd be
surprised at how much like youyou're going to look.
Speaker 1 (34:28):
Even if you succeed and I don't mean that in any
insulting way.
Speaker 2 (34:32):
I mean, I think that goes for all of us, but I think
like we can look our best With afilter.
Speaker 1 (34:38):
Like it's almost like .
It's almost like we look you.
Almost like you will look justlike you on your best day.
On your best day, with a nicesocial media filter that might
have gone over and smoothed outthe plump Right.
Speaker 2 (34:52):
But if you're a barrel-chested guy whose chest
is as wide as his hips, you'renot going to ever have that
superhero V'd out.
Lat look with skinny waist.
It's just not going to happen.
And no matter how lean you getand how jacked you get, you
might look amazing, you might bea force to be reckoned with,
you might not be the guy youwant to get into a fight with or
whatever, yeah, but you're notgoing to necessarily have the
(35:13):
look.
And so I think it's justsetting expectations that, even
when we're in our most fit whichmost individuals aren't going
to get to elite levels offitness just because they're
parents they have jobs.
Life is life.
Speaker 1 (35:25):
And even if you're considered as a dedication.
Speaker 2 (35:28):
Even for me as an individual, it's like I'm not as
fit as I could be.
I'm definitely quite fit, buteven as a lifestyle it's like
most people are just probablygoing to not be what they might
expect if they were to, even ifthey reached it I think I say
that just again to setexpectations so that when you
(35:48):
get there and also, like yourage, do you have injuries,
totally All of these kind ofthings to consider that when the
end game actually arrives, thatyou just just I think for me
it's just understanding you'regoing to look and feel your best
, but to just understand, tostay, I think to stay away from
like pipe dreams and to movealmost away from like goals are
(36:12):
good, but to start to thinkabout it as a lifestyle and how
you feel and then, when you endup there, you're going to look
the best that you can look,you're going to feel the best
that you can feel and then, whenyou end up there, you're going
to look the best that you canlook, you're going to feel the
best that you can feel and youget all the benefits from this
being a lifestyle that youinteract with on a daily basis
and you move away from this endgame.
Look physique, you knowaspiration, and you just kind of
(36:34):
make it process oriented Ithink would be the ultimate and
also like, yeah, like yeah, likeit's not easy to maintain peak
fitness.
No.
Speaker 1 (36:45):
You know, like even the guy on the, the person that
we're talking about on women'shealth or men's health?
Speaker 2 (36:50):
Yeah, exactly.
Speaker 1 (36:51):
Like that is, they've peaked and so, like even
bodybuilders, they peak, whichmeans that it's a season.
They go through off season whenthey get heavy and eat a lot of
food and put on mass, and thenthey, and then for like four to
six months, they just trim, trim, trim, trim, trim, trim until
they're single digit body fatand then step on stage for one
(37:11):
day, one day peak actors andshirtless scenes or sex scenes
and movies.
Speaker 2 (37:17):
They all do the same thing.
Speaker 1 (37:18):
They peak for that one day, for that one scene, to
take that one shirt off, andthen they go back to 15, 20 body
fat yeah.
Speaker 2 (37:24):
So all the scenes in the movie where they're
shirtless, they all shot in likea week, two days.
Yeah, exactly because they'rejust peak physique.
Speaker 1 (37:29):
Now I haven't.
I've been eating nothing fordays, I'm I'm light headed,
let's just get all this shitdone, and then they go right
back to normal.
And so like it's not evenrealistic to maintain that like
I got pretty lean a few yearsback and uh, it's just, it's
like a real trade-off, you know,it's like the quality of life
you're like where?
Speaker 2 (37:50):
where do you strike that balance like?
Speaker 1 (37:51):
you can't, be like for guys, you cannot be 10 body
fat unless you just have, likecrazy one percent genetics.
You cannot walk around at likenine or ten percent body fat and
still enjoy a dinner out andhave drinks with your buddy and
like order takeout once youcan't do that you can be 15% or
16% body fat, which is fine,yeah, you're going to look good.
But like that's like thelifestyle tradeoff that you have
(38:15):
to really be understanding of.
And that's totally okay, butyeah, so you know that's it okay
, but um, but yeah so.
So you know that's it.
That's the timeline, guys.
Like if you got 15 to 30 poundsof extra body fat, lean out
first, spend three to six monthsleaning out you know all the
things we just said earlier andthen you're gonna then then just
commit to probably a good yearand a half of just like six to
eight week progressive overloadcycles where every maybe three
(38:38):
months you do like a four-weeklittle mini cut to trim off some
extra fat and you just keepthink of it hitching up.
You do it, you do it exactly,you just build it build it and
you know, in two years you'lltake your shirt off.
At a beach on a vacation,someone go hey man, yeah, you
look good, what do you do?
It'll all be worth it exactly.
And then you're.
(38:58):
But then you'll want more andyou'll you realize like ethan
said, it's just.
Yeah, you look good.
What do you do In a row?
I'll be worth it In a row?
I'll be worth it Exactly.
But then you'll want more andyou realize, like Ethan said,
it's just the lifestyle, it'sjust who you are now.
There's no going back.
You can't.
You just got to just commit towhat you can commit to and just
go.
All right, guys, that wasepisode 59 of Coach Accord.
on what it takes to actually get in shape, like the
brutal, honest truth on whatit's gonna look like for you to
not just like lose a few vanitypounds, but to like actually
become like a fit person.
Be honest like nobody wants toget fit slow.
Nobody wants to get rich slowand nobody wants to get fit slow
.
But what are the people whohave accomplished both of those
(00:22):
things have in common?
Yeah, they did it slow.
Welcome to episode 59 of In theGrand Scheme of Fitness, with
your hosts, justin Scolard andEthan Wolf.
(00:42):
So today, guys, we're talkingabout the real.
Real on what it takes toactually get in shape, like the
brutal, honest truth on whatit's going to look like for you
to not just like lose a fewvanity pounds, but to like
actually become like a fitperson, like a truly fit
athletic person.
Like what is that going to take?
What's the time horizon?
What's the time commitment?
(01:03):
From like a weekly standpoint,nutrition, fitness we're going
to do our best to just sort oflay out your runway to go from.
You know, if we are 0% fitnessright now, maybe you're at a
decent level of fitness.
Speaker 2 (01:20):
It's all the way to like what you would imagine
yourself as like your fullpotential.
Absolutely no-transcript know,uneducated in that capacity, or
(01:48):
just have false expectationsbecause they think they know,
they think they know what thepath is, that when they actually
start to walk it, things aredifferent and then it all just
kind of gets a skew yeah, I meanmanaging expectations because,
let's be honest, like nobodywants to get fit slow, nobody
wants to get fit slow.
Speaker 1 (02:03):
Nobody wants to get rich slow and nobody wants to
get fit slow.
But what are the people whohave accomplished both of those
things have in common?
You know, they did it slow.
Speaker 2 (02:12):
They did it with how it goes, which is yeah.
Speaker 1 (02:15):
Yeah, like it's messy and it sucks, and you go
through periods where you feellike nothing's happening and
you're just wasting your time,and then you know you start to
see little flickers of hope andthen, like over years, you know
it slowly starts to revealitself that you've actually
accomplished your goal and thatjust takes time.
Speaker 2 (02:30):
And so, especially with physiology, I think, yeah,
like even with money, you mightbe able to make a big investment
and take a risk, and that's.
Speaker 1 (02:36):
That's an outlier, though.
Most folks yeah, but physiologythere's no way around the the
truth of what you're workingwith you know, and to that point
it's like what you're workingwith is your genetic disposition
, like if you're tall, if you'reskinny, if you're you know,
built like a beam pole, ifyou're built like a fire hydrant
.
Speaker 2 (02:51):
You know, like you're efficient at using calories and
therefore gain weight easy yeah.
Inefficient using calories yeahexactly so.
Speaker 1 (02:57):
There's all these factors, that kind of play into
your particular unique geneticpotential, which is all we can
do, unless we want to do drugsand steroids and get surgery and
stuff, which obviously happens.
But for the rest of us who, youknow, would rather just do it
the good, old-fashioned way,then you know we have to be
realistic and manageexpectations of like what's
possible for us.
But who cares?
(03:18):
Because it's you know, it'slike we're just competing
against ourselves.
Basically, like you know, andas long as we can just accept
that and be process oriented,you know it's amazing what can
happen.
Okay, so the real, real, how,like, what does it take?
Let's just take like a case,let's take like a scenario here
of like someone who, let's saythey're like super casual to
exercise, they're probablycarrying an extra 20 to 30
(03:40):
pounds of of extra body fat,probably not very strong.
Maybe they get some walks in,maybe they do a workout, you
know, very sporadically but notconsistent.
They're not, they're notstrangers to it, they're not
starting from zero, but maybethey're just like there's no
traction, there's no consistency.
Maybe they're in their 30s,they work their nutrition's kind
of all over the place.
They're trying, but they're notreally trying.
(04:01):
They want it, but they're notreally showing through action
how bad they want it.
You know, yep, so you knowthat's kind of a typical person,
I think.
Speaker 2 (04:07):
That's a typical.
Speaker 1 (04:09):
Like you know, westerner, I can relate.
Yeah, so here's one right here.
So what would that look likethen?
Okay, what's the real?
Real I want to get.
I'm that person and I want togo for it.
I want to see what this body'scapable of.
Yeah, I want to go there.
Speaker 2 (04:27):
What does that look like?
What does my body look like?
How can it perform All thethings?
Well, I think you know, andespecially keeping it real,
especially for aesthetic goals,that's most people's motivation
a lot of the time when they wantto get into shape, and I think
that when people look good, theyfeel good about themselves and
they kind of can check the box.
Few of us are actually goingfor performance-based goals,
(04:48):
although there are definitelyplenty of people, I think, that
want to just beast out, enjoythe training if they get into it
after some time and kind ofwant to see what they can do
with it.
But I think fundamentally it'slike anytime you're carrying
around extra weight, that'sgoing to be first priority.
Speaker 1 (05:02):
Yeah.
Speaker 2 (05:03):
You know, you just have to kind of.
Speaker 1 (05:04):
Lean out first.
Lean out first, yeah.
Speaker 2 (05:07):
Whether you get like shredded or you just get to like
a very nice healthy composition.
If you're carrying extra, it'sjust not going to serve you,
whether you're choosing to runor do exercise or look good.
Speaker 1 (05:18):
Yeah, because even if you put on muscle underneath 30
pounds of extra body fat,you're just going to kind of
look bigger.
You're not going to.
Speaker 2 (05:25):
It's not going to be what you want.
Speaker 1 (05:26):
You know 100 men and women so I think rough number,
like for men, get yourself inthe mid teens of body fat
percentage.
Women, get yourself in the inthe mid to low 20s body fat.
So men could be like mid, solike, let's say, 13 to 16 is a
good, would be pretty solid,yeah, pretty solid.
To start, like you know, okay,we're gonna like performance
train now, yeah, and then Ithink for women, maybe like
(05:48):
somewhere between like 25 to 20,somewhere in that pocket yeah,
I mean solid 20, 20, 20 ispretty lean, but like, yeah, 20,
25.
I'd say 25 is good but, 30, yeah, I mean, listen, you know it's.
It's everybody kind of looksdifferent at different body fat
percentages so you just got todecide what's right number for
you.
But I think that just like ageneral rule of thumb, if you
are that person we justdescribed you, you are kind of
(06:08):
like half in, half out, notreally taking that seriously,
but you're not necessarily brandnew at it, but you're not.
Also, you'd be surprised evenin a calorie deficit, even if
the focus is fat loss, just bysheer consistency with your
training, meaning that likethree times a week it's.
So it's such fertile groundsfor someone like that, yeah,
that any stimulus, even if it'sjust resistance bands and
(06:30):
calisthenics, just to start tolower the barrier of entry and
just to start three times a weekconsistently with hitting high
protein targets, and even ifyou're in a calorie deficit, but
like consistently eating mealsand high protein, you'll still
get a hell of a lot stronger andput on muscle.
Now you know, the more fit youget, the less muscle you're
(06:51):
going to build in caloriedeficit.
So in the beginning you cantake full advantage of that
opportunity for your body tolike the pure novelty of the
stimulus will produce muscletissue and strength even in a
calorie deficit.
Now, once you're more in anadvanced fitness person, the
amount of muscle you build in afat loss phase is very
negligible.
So that's why it's like justgetting protein levels up and
(07:12):
being consistent with yourtraining.
If you're that person who'sjust getting the ball rolling,
you'll see amazingrecompositioning happen in that
first few months.
If you're consistent.
Speaker 2 (07:21):
Yeah Well, I think, and I think some of the things
for me like to think aboutexpectations is like what's it
actually look like to changeyour diet?
Like what's the expectation ofwhat that actually looks like?
Because it's really easy to belike oh, like to just to lose
weight.
You just got to like get in acalorie deficit and increase
your protein.
It's like okay, like what?
is the actual and first thingsfirst is like you're probably
gonna have to pay attention toyour food, which is going to be
something that's going to be new.
(07:42):
I was just talking to a clienttoday and I'm on the long path
of therapy.
I was just like, let's justhave you start tracking as best
you can.
Even if it's just payingattention to the labels of your
food, even if you're not willingto pull out a scale for every
single thing, let's just likeeducate you and she was like,
(08:02):
came back to me.
Speaker 1 (08:03):
It was just like wow meal, 800 calories, right.
Speaker 2 (08:05):
Yeah, and I actually I just bought this little bag of
nuts for a snack and it's just.
I mean, it was like a four bysix inch bag and nuts and it was
a thousand calories in there,and so I think it's like things
like that where you actuallystart to have to realize like
the expectations is like this isgoing to be a lifestyle change
and you're going to have tostart to participate with food
day in and day out in adifferent capacity.
One of those things isunderstanding what the food,
(08:27):
calorically and the valuesactually are.
So it's like, you know, it'sjust kind of, I think,
understanding that in order tolose weight, you're going to
probably have to participatewith food in a completely
different way.
Speaker 1 (08:38):
Got to start checking those labels, man, like it's
just like we said, this is thereal real, and like we can stay
in fantasy land and pretend likewe're all like have this
amazing intuition and can justlike intuitively eat.
But the fact is that if you arethat type where we are like
having this conversation becausewhatever we're trying just
isn't working and not where youwant to be, then you have to
question, like, the quality ofyour intuition, because without
(09:01):
the proper analysis meaning wego through 12 weeks of checking
every you know food label andtracking our calories and seeing
and getting that patternrecognition what we're doing is
we're building the properanalysis and that proper
analysis is the foundation foryou to start trusting your
intuition in the future, wheremaybe you can look at a plate
(09:22):
and be like I think I'm a littleover today or I think I can
make that work.
That's a little too many nutsfor serving.
Speaker 2 (09:28):
Yeah, yeah, yeah.
Speaker 1 (09:29):
Like, ooh, two handfuls, that's way too much.
But if you don't have the rightanalysis because you haven't
actually waited and logged itand seen that that's half of
your day's worth of calories,for some women, yeah, which is
exactly the situation.
Then your, then yourintuition's wrong because you
don't have the analysis.
Speaker 2 (09:43):
Yeah exactly.
Speaker 1 (09:45):
And so the real real is you have to go through at
least 12 weeks, I think, oftrack everything ruthlessly,
commit to accuracy, don'tbullshit yourself.
Weigh your oil out, count youralmonds, because it's like it
matters 50 calories here, 50calories there, 50 calories
there.
Next thing you know you're 300calories over for the day that
(10:06):
you thought you were, and guesswhat?
That was your deficit and nowyou've hit your.
Speaker 2 (10:08):
You're over yeah, I mean, this is a middle-aged
woman who's not the.
She's pretty tiny, I mean, youknow, in terms of height and
stature you know, and she's likeoh, I'm eating like 2300
calories, 2400 calories, 2200calories.
You know it's easy to do andlike that, like 2400 calories,
would be a strong deficit.
For me as a 200 pound, six footmale, it'd be a lot of deficit,
(10:30):
but it's still.
It's not a deficit thatwouldn't be egregious.
So it's like she's eating in arange that would be appropriate
for me as, yeah, twice her size,who trains.
She's been training for 20years, yeah, so it's like you
could see the light bulbsstarting to go off in her head
from the tracking and so I thinkthat's like.
One expectation is that yourrelationship to food is going to
have to change.
You're going to have to payattention to it.
(10:50):
You can't just wing it with thefood.
No, you can't just shoot fromthe hip.
Speaker 1 (10:54):
We will always unintentionally underestimate
food.
We're going to have to be withthe food day in, day out.
Speaker 2 (11:06):
Now I'm not saying that every meal for every week
has to be tracked and loggedperfectly or that every food has
to be a single ingredient food,but realistically, the
consistency has to be like everyday in some capacity.
There has to be this long-termconsistency.
If it's a three or four day onto a three day off, week after
(11:26):
week, you're just gonna.
You're gonna be stagnant.
Speaker 1 (11:28):
That's that, but that .
But that.
That's the.
That's another arc.
That's like.
Another case study is like I'mreally good monday through
thursday, yeah, but then I liketo let loose.
You know, friday, saturday,sunday, I like to let my hair
down.
It's like that's balance, man.
It's like, well, you're nowherenear where you want to be, yeah
.
So is that theory actually true,or is this just a belief system
that you've created that thatis no longer serving you,
(11:49):
because the reality is is likewe can do some real damage over
the weekend.
I mean, you can go from twothousand two thousand, two
thousand, two thousand and likefour thousand four thousand,
four thousand.
It's not, you're not.
Your daily average is threethousand, yep way over, and that
ain't a calorie deficit formost of us, you know.
And so it's just.
You have to be accurate.
You can have a couple of drinks, you can grab dessert.
(12:09):
You just got to plan for itahead of time and that might
mean practicing just a littlerestraint earlier in the day by
instead of a cup of rice, it's ahalf.
Instead of, you know, threeounces of whatever, it's only an
ounce and a half whatever, it'sonly an ounce and a half.
And so you're just what you'redoing is you're, you're, you're
you're purposefully restrainingcalories in the first half of
the day because you know youhave a bigger dinner out later
(12:30):
on, and so you're just creatinga, you're creating room for it
in your calorie budget, andthat's how you master the game
as far as, like you know,lifestyle balance that we all
seek, while still keeping ourbody composition where we want
it.
Speaker 2 (12:48):
Absolutely.
And I was going to say, and Ithink just also being realistic,
of like how long it will taketo probably lose the amount of
fat that you would want to loseto look a certain way or to be
healthy.
Yeah, both one and the same,two sides of the same coin.
But you know they talk aboutone to two pounds as an
aggressive to like a high end,two pounds, especially A week.
Yeah, a week would be like twopounds a week is real aggressive
.
Speaker 1 (13:07):
We're talking actual fat loss Like that's aggressive,
it's extremely aggressive.
Speaker 2 (13:10):
So, being you, know, pulling that back from like the
one extreme to justunderstanding that maybe a half
a pound a week is a nice, good,steady, healthy, consistent but
successful rate of fat loss foran individual.
And then, depending on whereyou're at and how much weight
you think you need to lose,start to like put that math
together of understanding thatyou have to be that consistent
(13:31):
you know, again, setting theseexpectations of you have to be
that consistent with your food,after developing an
understanding of food throughtracking for however many weeks
and months, in order to losethat weight and get to where you
want to be.
Speaker 1 (13:44):
To put it in perspective to lose two pounds
of body fat per week means youneed to be in a thousand calorie
deficit per day.
Speaker 2 (13:52):
Per day, which is for most people isn't going to
happen.
That's realistically crazy,that's only if you're like a 250
pound man.
Yeah, like if you're a hugeperson.
Speaker 1 (14:01):
We could probably make that work because you're
just burning more calories.
Yeah, but like a female willnever happen.
Speaker 2 (14:07):
That's, I think it's like some people because you get
on my fitness pal, they're likehow many, how many?
And again, I know that twopounds a week isn't necessarily
two pounds of fat, but peoplesee these, these options yeah
like, oh, like, how many poundsa week do you want to lose?
Half, one, two, and people arealways like of course, two, I
want it off.
Speaker 1 (14:22):
Yeah, it's like a pound a week is up is gonna net
out give or take about 500calories of a deficit per day.
So we always shoot for a pounda week.
We like that.
That seems to work really wellfor our clients because for 80
of us it's doable.
So if you're, you know,middle-aged woman who doesn't
(14:43):
train very hard and maybedoesn't have a ton of muscle
mass on them, then you know,their metabolism is probably
still around 1700.
So we could bring them into 12or 1300 calories a day, which is
very low, but it is what it is.
We might bring it.
We might only bring them downto like 1400, just just so
they're not, you know, just sothey're successful low and they
(15:04):
can stay with it becauseconsistency is another factor in
this.
And if you cut too deep, if youwant to lose that two pounds a
week, and you pull a thousandcalories off of your daily
intake from maintenance, that'sjust not realistic.
And even for me, my maintenanceis almost exactly 3,000
calories.
I was just at 3,000 caloriesfor two months and I was 189 to
(15:27):
201 every single day, dependingon, you know, food choice, but I
was right at 200.
I didn't gain or lose anythingfor two months.
So for me that'd be a 2,000calorie diet every day.
To lose two pounds of fat aweek, that would be miserable.
For me.
That would be very comparableto Tanya eating basically a
thousand calories a day Brutal,you know.
(15:50):
That'd be really difficult.
And so sustainability is superimportant and that's why we like
half to one pound per week,depending on the person, because
it just means that you're notgoing to be starving to death
and like, and then in your headand then just panic and sabotage
and break the know, break thewhole cycle, and then yeah, ruin
all of your success.
Speaker 2 (16:09):
So even you know, if it's a pound a week and you have
20 pounds to lose, that's youknow four or five months, six
months, realistically, yeah, youknow that's a half a year
minimum.
That's if you're on your game,yeah, week in, week out.
So I think just you know,having some expectations that if
you have fat loss and you liketo have three beers or two beers
every night, what kind ofchanges are really going to have
(16:31):
to happen?
And just getting the binocularsout and looking into the future
of what that road's reallygoing to look like, so that you
can set yourself up for success,so that as you start to
traverse it, you don't just likefumble your way through and
then, when things don't happenlike you expect them to, you get
frustrated and, yeah, stopbeing consistent, which is just
going to yeah, I mean and it'scrazy people's perceptions too
(16:55):
because I just had a call with aguy um, we do this group calls
each week and he's on there andhis name is jonah and he's I was
like, hey man, so like, how'severything going?
Speaker 1 (17:03):
he's like, yeah, I mean that it's all right.
You know, nothing's reallyhappening.
I'm like, oh really, damn dude.
I was like, do you mind?
If I look at your profile, he'slike, yeah, sure, so we're both
profiled.
The dude's lost 27 pounds ineight and a half weeks.
Wow, I was like Jonah he lost27 pounds in eight and a half
weeks, which is crazy.
(17:25):
What more could you possiblywant, man?
He's like oh, that's good.
I was like yeah, he's like, butI don't like.
I feel like I look thatdifferent.
I'm like because you have a lotof body fat and very little
muscle mass.
It's going to take a minute,dude.
Speaker 2 (17:39):
Yeah, it's going to take a minute, you know, but
dude, you're on your way.
Speaker 1 (17:43):
And so it's just like understand what good is,
because there is objectivelywhat is good If you are losing a
pound a week this dude'stripling that.
But if you're losing a pound aweek, that is good.
Like, be okay with that.
Like don't try to rush it.
It's like, and the reason wesaid like in the beginning I was
like no one wants to get richslow or fit slow, but like the
(18:05):
reality is is like what happensif, okay, all right, I heard
like I did math on a calculatorand if I save five thousand
dollars a month, I'll be amillionaire in 10 years.
Okay, well, how much do youmake, dude?
Speaker 2 (18:17):
yeah, what's it take?
Speaker 1 (18:18):
I only make six thousand above, I was like, okay
, so how long can yourealistically put that kind of
money before you have to pullyour credit card out, get in
debt?
It blows up in your face andyou quit.
Yeah, same thing with calories,man.
Yeah, if you ate a thousandcalorie deficit, you lose two
pounds a week, but you only burn1,800.
Speaker 2 (18:37):
Yeah, exactly.
So what are you?
Speaker 1 (18:38):
going to do?
You're going to just starveyourself 800 calories until it
blows up in your face and youhave to quit.
It's like you've got to besmart and strategic and
understand that you've got along life ahead of you.
And a news flash the six monthsis going to happen anyways.
So you can start out too hotquit for three months, feel
(18:58):
sorry for yourself and then pickit back up.
And then the six months goes byand you're right back to where
you started because you went intoo hot bit off one you could
chew, quit and then you pickedit back up again.
Now you're right at zero in sixmonths.
Or we're the fucking tortoiseand we put one foot over there.
We go on a 500 calorie deficit.
We rinse and repeat, we committo the boring work.
We stay process oriented.
(19:19):
The six months goes by and youhave just burned off 20 to 30
pounds of body fat.
You feel and look amazing inthe process.
Totally which one you want tobe right?
Speaker 2 (19:30):
you know well, and so that's so, that's kind, so
that's kind of like the foodportion of thing and I think,
like, moving on to the exercise,it's like especially, you know
to to that person's comment oflike I don't look very different
and I think you know the way Iwould look at exercise again is
it's not there to consider toassist with your body fat, but
the way you look when you dolose your body fat is going to
be highly determined by yourtraining.
(19:51):
The more you train, the moreyou do weight training or
resistance training, and themore time you take for it, the
better you're going to end uplooking once you do lose the
weight you're always going tolook better once you've lost
some body fat, but male orfemale of your body yeah, the
you're just, you're gonna lookbetter and you're gonna feel
better and it's like what you'resaying.
Speaker 1 (20:09):
that's like if you are newer or you've taken some
time off or you've just notreally been that serious, you
have a really magical window oftime the first, you know, four
to six months, yeah where youcan be in a diet or in a deficit
, but just be consistent withyour training and your nutrition
and actually build a little bitof muscle, because it's so,
(20:30):
it's so, it's like such fertilegrounds that there's so much
adaptation potential that now,like we were saying, like once
you become more advanced, likeafter six months of weight
training, you're probably notgoing to build a ton of muscle
and a calorie deficit.
But in that first little window, like what Ethan was saying,
like the way you train, the wayyou go about it, when you do
lose that 20 to 30 pounds, youcould look vastly different
(20:52):
depending on how your trainingwent in that process Exactly
yeah.
Speaker 2 (20:56):
So if you're taking the time to train or to lose the
weight, you might as well startthe training.
And it's also one of thosethings that I think like
cardiovascular health comespretty quick, like in three
months.
If you were to just startrunning or doing sprints or
doing some type of aerobicexercise, you could build a
pretty decent base ofcardiovascular fitness or health
.
But to actually develop somegood lean mass it takes time.
(21:19):
You'll have a little spurt.
It'll definitely make you lookdifferent.
If you've never trained oryou've never had muscles before
in your life, you might noticeand be like oh shit, I got
something going on.
But realistically, I think whenpeople think of a very built
physique, whether it's a male orfemale I'm not talking about
big bulky females, but just likea body where you can tell that
they do something towards thatgoal it's going to take time.
(21:43):
Strength training is kind oflike I was talking to a client
about it's like to me.
I look at it as like a shellaclayer.
It's like you got to ring thebell put down a layer shellac,
you let it dry and you put downanother one yeah put down
another one, and it takes moretime, I think, than people
realize in order to developtheir body to what I think they
think they want to look likewhat they expect.
They think they're going tolook at their 12 weeks
(22:05):
expectations of what they thinkthey can look like and then how
long it takes exactly 12 weeks,like three months.
They think they're gonnafucking get in there and do some
curls and then all of a sudden,they're just gonna have these
guns sticking out guns veinseverywhere, yeah, and it's just
like no, this, this, thisprobably is a is a multi year.
Speaker 1 (22:22):
Yeah, especially like if you're in your 30s or 40s.
Listen, I got a guy, brian, whohe's 53.
He's in the best shape of hislife.
Listen, he's always going tojust look kind of like I have a
little bit of a dad Bob, becausehe doesn't take it that
seriously.
But he's consistent and he'snot tracking macros but he's
(22:43):
doing a protein shake every day.
He's lifting weights threetimes a week and it's been you
know a few good years of thatconsistency and he's finally
takes his shirt off at a beachand his buddies are like hey man
, yeah, you look good, you lookgood, exactly, you look pretty
good he's like.
Well, I guess I kind of do.
He's not like shredded bradpitt and fight club, but he's
like you know.
Speaker 2 (23:04):
But he's but that but that took years of consistency,
like for, what two, three years?
Speaker 1 (23:09):
exactly you know before when he finally got
consistent with it.
Speaker 2 (23:12):
Yeah, got consistent and again it's like and even
then it's not like he's cuttingdown doors with his triceps, but
it's just like but he, butthere's enough there where you
look at him and you say, oh, you, might you do something?
He trains you looks fit, youlook fit.
Speaker 1 (23:23):
Yeah, exactly, and so and so you know it's like, it's
like yeah, like so to you know,give it to put the proper
timeline in place here.
So for, depending on where youare in with your body fat
percentage, plan on 12 to 26weeks, so three to six months,
of just like, dedicated fat lossphase.
You're still training, you'restill weight training, you're
(23:44):
still hitting protein numbersthe goal is to maintain muscle
mass.
Maybe you build a pound or two,we're not.
It's not about epicrecompositioning right now, it's
just getting that fat off ofyou.
Yes, you gotta get it down andthen it's gonna be another you
know, probably year and a halfof like progressive overload and
you know, for every likebeasting dude, you know you got
(24:05):
to do progressive overload every12 weeks, maybe like a four
week little mini cut every 12 to16 weeks, like a little four
week deficit where you just trimsome fat off and then go right
back into progressive trainingagain.
Speaker 2 (24:17):
For probably a good year and a half.
Yeah, realistically, I mean tokeep it real it's gonna take
probably a year to two years.
Yeah, you know of of consistentweight training yeah get a
physique and or to get you intoa level of fitness that is going
to be consistent.
I mean and we were just talkingabout a pre-show but um,
crossfit, when it was superpopular, had all these apps that
(24:39):
would track people's progress.
They would put in their repsand do this kind of thing.
Speaker 1 (24:43):
Yeah, like all the major lifts, your squats, your
bench press, your pull-ups andstuff.
Speaker 2 (24:48):
Your quarter mile, your one mile your 5K, your
three mile run.
Speaker 1 (24:55):
Their foundational no .
What are the workouts calledthe WODs, like they name?
Speaker 2 (24:58):
the WODs.
Yeah, there's like the female W, your friend, your nancy, so
like all these like standard,objective standards.
Speaker 1 (25:05):
Yep, that you do every year.
You train hard, you eat blahblah blah and then every year
you kind of cycle through allthese benchmarks the benchmarks.
Yeah, like what's your spot nowyou can see that a nice graph
of like your progress and likehow you get a number of, just
like how quantifiably fit youare.
You're 60.
From 1 to 100, you're 60.
Speaker 2 (25:25):
You're 60, yeah, and the grand's compared to
everybody else.
Now you're 70.
Yeah.
Speaker 1 (25:30):
And so I think what he's going to say is we got to
see, because we had hundreds andhundreds of members entering
every workout.
Speaker 2 (25:36):
I'm talking about the actual company.
Put this information out.
We're talking not just in ourmembers.
Speaker 1 (25:41):
We're talking about like the 10,000 users, they had
Hundreds of thousands.
Speaker 2 (25:45):
I mean globally, right right, thousands and
thousands and thousands ofindividuals.
And then basically theinformation showed that from a
general low to no fitnessindividual to get to like some
pretty beast mode shit it takesabout two years of consistent
training and crossfit's veryhard at least three times a week
at least three times a week.
So I think it's just like to setthat again back to those
(26:07):
expectations and so like reallyput it in perspective of that
like training takes time to, toask your tissues to like
transform and adapt from fromexternal stimulus.
It your body doesn't want to doit.
It's kind of like a lot of workand it's like I'll do it.
Speaker 1 (26:21):
You're kind of going against evolution in a lot of
ways you know exactly burningfat and building more resource
intensive muscles like itdoesn't make sense
evolutionarily but like so wehave to like, drill it so hard
that we're basicallyreformatting our dna, like, no,
yeah, we are.
This is this is actually what'shappening now.
Speaker 2 (26:40):
It can't and you can't let off the gas.
That's the thing it's like andit goes back to anything like
consistency is the number onemost important thing, like you
said, at least three times aweek.
I mean, no doubt you could getbenefit from two times a week if
you do some heart resistancetraining.
I'm not going to say there'sgoing to be no change in your
body, but realistically threetimes a week as as a good
minimum if you really want to gothere.
And it takes time to ask yourtissues to adapt.
Speaker 1 (27:02):
Before, like your client Brian, before you got
some guns and you're just likeoh, you know, yeah like, if you
just want to be healthy, one ortwo good workouts a week and
that will make you twice ashealthy as now.
But it's an asymptote line,right?
So essentially it's like goingfrom no workouts a week to one
is huge, huge improvement inyour quality of life.
Going from one workout to twois still pretty massive.
(27:25):
Going from two workouts a weekto three is a really chunky
improvement, but less than itwas from one to two.
And then going from three tofour is marginally better, and
that's kind of the sweet spot isfour, in my opinion.
And then ever since, therethere's just fractional
improvement five, six, sevenworkouts per week.
It's like you're eking out, youknow, just marginal improvement
(27:46):
.
Then you got to kind of weighthat with your body's ability to
recover and your age and allthese things and priorities.
So I think like, if you justwant to be healthy, do one or
two.
But if you want to like changeyour body, yeah, recomp your
body, burn 20 pounds of fat andput on 5, 10, 15 pounds of
muscle and like look good.
Three to four workouts a week,I think, is what the doctor
(28:09):
ordered here for this and time.
Consistent and quality training,not just like random ass, you
know, walking the treadmill foran hour, right, but like you're
grinding, you're grinding.
That's about to say, like yougotta work, right, but like
you're grinding.
Speaker 2 (28:19):
You're grinding.
That's what I was about to say.
Like you got to work out hardtoo.
Like you know, I think thatwithout a training partner or a
trainer, or a coach, like mostpeople work out at like 40%
under their capacity, for sure,and so it's like that also is
like being uncomfortable threedays a week, like you got to get
in there and you got to fucking.
Yeah, you got to grit yourteeth and be like oh, I did it.
Thank God, yeah, I mean, it'slike you got to get in there If
(28:42):
you've been doing three sets of10 for two years straight the
same exercise you might want tograb a little heavier weight.
Speaker 1 (28:50):
Or you might want to push see if you can push a few
more reps out.
You know like, and that is theprogression that your body needs
Because it's like it's the lawof accommodation, yeah, needs
because it's like it's the lawof accommodation, yeah.
Speaker 2 (29:04):
So at at first, three sets of 10 bench press at 100
pound will destroy your chest,yeah, and then you do it every
week and it starts every week islike less and less sore.
Speaker 1 (29:11):
After eight weeks of it you actually start to decline
again because your body isaccommodated to that movement
and you're no longer reallygetting a stimulus out of it.
So every six to eight weeks yougot to change all your shit up.
Yeah, change everything.
So six to eight weeks, threetimes a week, you got your
weight training routine.
Your, your, push, your pull,your leg exercises and you
hunker down for six to eightweeks and you and you progress
(29:31):
with those three, four or fivesets of each exercise.
Add a little bit of weight eachweek, try to squeak out an
extra rep or two each week.
Progress doesn't need to beultra scientific, but just some
progression every week at least.
At least the set feels easiersomething, but then after six to
eight weeks.
Don't go into complacency now.
Delete that entire mesocycleand build a new one for yourself
(29:55):
, or just or google a new oneand just get a whole new batch
of fresh exercises and then youstart again week one and every
week for six days you progressagain.
If you do that over and overand you just commit to that
monotony and the boring work, Ipromise you that is how it's
done well, it's just never goingto be easy.
Speaker 2 (30:13):
It's something I've uh you know clients, it's like
you know, like you're saying,like you do the bench press,
it's 100 pounds.
All of sudden they'll be like,oh this, 100 pounds for 12 reps
isn't so hard anymore.
Speaker 1 (30:22):
And it's like, okay, great, they want to stay there
because that's their comfortzone.
Speaker 2 (30:24):
Now it's time to add another 10, 5, 10, however much
weight in order to go back tothat place.
That was deep struggle and it'slike that's the thing is away,
that's the other thing you gotto keep.
Speaker 1 (30:39):
You got to keep yourself in a state of
discomfort.
Speaker 2 (30:42):
Yeah it's as soon as you're comfortable stop redo
everything, yeah, redoeverything, yeah yeah, you got
to constantly be uncomfortableso I think that's like the what
to think about.
And then I think there's alsojust realistic expectations
about when you actually arrive,if you've done both of these
things, even being two years inunderstanding the truth of what
your genetics are, what your ageis, what your injuries of the
(31:05):
past might be, and just, having,I think, realistic expectations
.
I mean, I was just having thisconversation again about
genetics and a linebacker is alinebacker because they were
born a linebacker or a swimmer.
And we were talking about thisall because, again, the
individual kind of was like ohwell, I thought like if a
bodybuilder, somebody wanted tobe a bodybuilder, they could
just be a bodybuilder do?
(31:26):
isolation curls it just takes alot of work, but like, that's
what it is and I'm like you knowthe people that are at the top
of the game in bodybuildingsteroids or not are there
because of their geneticpotential.
Yeah, yeah, that like and doubt.
Somebody could train for 10years doing bodybuilding and
completely transform themselves,but they might not be a
competitive bodybuilder.
Speaker 1 (31:45):
They're not going to win a show, they're not going to
look better.
Speaker 2 (31:47):
You're going to look amazing.
Probably you might completelybe looking like a different
person than you were 10 yearsago, but you're not going to win
a show.
And that's just to kind of, Ithink, pose the example that,
just like our social mediaconversation, that if you're
comparing yourselves to theseinstagram models and these crazy
fit mega jack dudes and allthese people that we see on
(32:10):
social media, which are the, the, the filtered out minute
percents of individual that getthrough to your feed and are
then presenting themselves intheir most optimal states, yeah
like, you're probably nevergonna look like that.
Most women aren't gonna looklike all these crazy models.
Most of us men aren't gonna looklike these super jack dudes
yeah, men's fitness covers it'sjust not gonna be realistic,
(32:30):
whether you do the two years,the six months of body fat loss.
I mean think about like two,three years of training.
Speaker 1 (32:35):
Yeah, we hear genetics and like, what does
that mean?
Well, okay, let's just look atfrom a guy's perspective.
It's like it means you have aframe.
Let's just say that somewherebetween, like you know, 5, 11
and 6, 3, which would be, likeyou know, athletic, good,
athletic height, if you'relooking just like aesthetics,
purely.
Now we're talking the symmetry,right.
So one shoulder's not sunk inyou're, you don't have like
(32:59):
go-go gadget arms you havenaturally full chest, yeah, like
a big, natural broad shouldersheight to weight ratios, and
this is before even exercising.
This is just the way you cameinto this world.
Yeah, just your blueprint andthen if you're a man, you tend
to um, you tend to produceenough testosterone and actually
absorb the testosterone yourbody produces in a way that gets
(33:23):
to your muscles with as leastamount of sort of roadblocks as
possible.
So think about all those.
Things have to happen, andthat's before you even touch a
weight or eat a diet.
So when you have that geneticswhere you're like the right
height to weight ratio, thesymmetry, and you produce the
proper hormones to really justcapitalize on muscular
(33:46):
development, and then you haveto actually have the wherewithal
to train in a way, Because thenyou might have all those things
but then all you do is run andyou'll never realize your
muscular potential because youchose the wrong modality.
But on top of that you've gotto choose the right modality of
(34:06):
like strength training orresistance training and then
couple that with proper diet andthen, voila folks, you get a
men's health.
Speaker 2 (34:10):
Uh, 10, 15, 20 years of dedication, yeah, and
probably trt.
Let's be honest yeah, and so Ithink it's so.
I think it's like you know mostpeople.
I think they will always lookbetter, but I think you'd be
surprised at how much like youyou're going to look.
Speaker 1 (34:28):
Even if you succeed and I don't mean that in any
insulting way.
Speaker 2 (34:32):
I mean, I think that goes for all of us, but I think
like we can look our best With afilter.
Speaker 1 (34:38):
Like it's almost like .
It's almost like we look you.
Almost like you will look justlike you on your best day.
On your best day, with a nicesocial media filter that might
have gone over and smoothed outthe plump Right.
Speaker 2 (34:52):
But if you're a barrel-chested guy whose chest
is as wide as his hips, you'renot going to ever have that
superhero V'd out.
Lat look with skinny waist.
It's just not going to happen.
And no matter how lean you getand how jacked you get, you
might look amazing, you might bea force to be reckoned with,
you might not be the guy youwant to get into a fight with or
whatever, yeah, but you're notgoing to necessarily have the
(35:13):
look.
And so I think it's justsetting expectations that, even
when we're in our most fit whichmost individuals aren't going
to get to elite levels offitness just because they're
parents they have jobs.
Life is life.
Speaker 1 (35:25):
And even if you're considered as a dedication.
Speaker 2 (35:28):
Even for me as an individual, it's like I'm not as
fit as I could be.
I'm definitely quite fit, buteven as a lifestyle it's like
most people are just probablygoing to not be what they might
expect if they were to, even ifthey reached it I think I say
that just again to setexpectations so that when you
(35:48):
get there and also, like yourage, do you have injuries,
totally All of these kind ofthings to consider that when the
end game actually arrives, thatyou just just I think for me
it's just understanding you'regoing to look and feel your best
, but to just understand, tostay, I think to stay away from
like pipe dreams and to movealmost away from like goals are
(36:12):
good, but to start to thinkabout it as a lifestyle and how
you feel and then, when you endup there, you're going to look
the best that you can look,you're going to feel the best
that you can feel and then, whenyou end up there, you're going
to look the best that you canlook, you're going to feel the
best that you can feel and youget all the benefits from this
being a lifestyle that youinteract with on a daily basis
and you move away from this endgame.
Look physique, you knowaspiration, and you just kind of
(36:34):
make it process oriented Ithink would be the ultimate and
also like, yeah, like yeah, likeit's not easy to maintain peak
fitness.
No.
Speaker 1 (36:45):
You know, like even the guy on the, the person that
we're talking about on women'shealth or men's health?
Speaker 2 (36:50):
Yeah, exactly.
Speaker 1 (36:51):
Like that is, they've peaked and so, like even
bodybuilders, they peak, whichmeans that it's a season.
They go through off season whenthey get heavy and eat a lot of
food and put on mass, and thenthey, and then for like four to
six months, they just trim, trim, trim, trim, trim, trim until
they're single digit body fatand then step on stage for one
(37:11):
day, one day peak actors andshirtless scenes or sex scenes
and movies.
Speaker 2 (37:17):
They all do the same thing.
Speaker 1 (37:18):
They peak for that one day, for that one scene, to
take that one shirt off, andthen they go back to 15, 20 body
fat yeah.
Speaker 2 (37:24):
So all the scenes in the movie where they're
shirtless, they all shot in likea week, two days.
Yeah, exactly because they'rejust peak physique.
Speaker 1 (37:29):
Now I haven't.
I've been eating nothing fordays, I'm I'm light headed,
let's just get all this shitdone, and then they go right
back to normal.
And so like it's not evenrealistic to maintain that like
I got pretty lean a few yearsback and uh, it's just, it's
like a real trade-off, you know,it's like the quality of life
you're like where?
Speaker 2 (37:50):
where do you strike that balance like?
Speaker 1 (37:51):
you can't, be like for guys, you cannot be 10 body
fat unless you just have, likecrazy one percent genetics.
You cannot walk around at likenine or ten percent body fat and
still enjoy a dinner out andhave drinks with your buddy and
like order takeout once youcan't do that you can be 15% or
16% body fat, which is fine,yeah, you're going to look good.
But like that's like thelifestyle tradeoff that you have
(38:15):
to really be understanding of.
And that's totally okay, butyeah, so you know that's it okay
, but um, but yeah so.
So you know that's it.
That's the timeline, guys.
Like if you got 15 to 30 poundsof extra body fat, lean out
first, spend three to six monthsleaning out you know all the
things we just said earlier andthen you're gonna then then just
commit to probably a good yearand a half of just like six to
eight week progressive overloadcycles where every maybe three
(38:38):
months you do like a four-weeklittle mini cut to trim off some
extra fat and you just keepthink of it hitching up.
You do it, you do it exactly,you just build it build it and
you know, in two years you'lltake your shirt off.
At a beach on a vacation,someone go hey man, yeah, you
look good, what do you do?
It'll all be worth it exactly.
And then you're.
(38:58):
But then you'll want more andyou'll you realize like ethan
said, it's just.
Yeah, you look good.
What do you do In a row?
I'll be worth it In a row?
I'll be worth it Exactly.
But then you'll want more andyou realize, like Ethan said,
it's just the lifestyle, it'sjust who you are now.
There's no going back.
You can't.
You just got to just commit towhat you can commit to and just
go.
All right, guys, that wasepisode 59 of Coach Accord.
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