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what's up what's up and welcome back to
my channel so i'ma cut right to the
chase since January I have lost nearly
20 pounds to zero that is like that is
an amount of weight that I never thought
I would gain or lose that is a
considerable amount of weight that I am
still trying to kind of wrap my head
around because I literally just put it
together last week that it has been
almost 20 pounds between January and now
which is super cool kind of wild kind of
crazy and kind of wish that I documented
more of that journey for you on here but
I mean you know what can you do so with
today's video my goal is to bring you up
to speed on all of the changes that I
made in terms of my diet might work out
my cardio what worked what didn't all
backed by science there's actually some
kind of cool new science I'm gonna throw
in there and then take you through a day
in the life to show you how I've
actually incorporated these changes into
my lifestyles that I can keep these
results long-term alright guys if you're
excited for this video make sure you
shoot me a thumbs up and if you are
following along with our similar sculpt
series or if you want to follow along
with that series cuz we literally just
third of it then make sure that you hit
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make sure you hit that button so you
never miss a video
from me first things first changes in
weight community calories in at versus
calories out if you want to lose weight
you need to be burning more calories
than you are consuming okay in other
words you have to be in a calorie
deficit you know somebody tells you up
girl you don't gotta track calories to
lose weight they probably also have a
lot of rules about when and what you can
eat which in the end has you at a
calorie deficit okay so the easiest way
to understand all of this is by looking
at the energy balance equation okay so
I'm gonna throw this up on screen now
here you've got the calories inside and
the calories outside calories in
describes any calories that come into
your body via food and drink right
where's the calories outside is a little
bit more going on
you've got your BMR your basal metabolic
rate this describes the number of
calories that are required to maintain
life as a human being as you in your
body next you've got the thermic effect
of food TEF okay now these are the
number of calories that are
breaking down and digesting your food
after that he's got a thermic effect of
activity okay so these are the calories
that are burned through any form of
structured activity or structured
workout that you do and then you've got
non-exercise activity thermogenesis or
NEET which describes the number of
calories that are burnt through
spontaneous unplanned or just kind of
unstructured movement that you do
throughout your day so digging a little
bit deeper here
BMR describes the number of calories
that are required to maintain you as a
human being in general larger people
will have larger BMR s and smaller
people will have smaller B Emmer's
understanding there's not a whole lot
that you can do to change your overall
size as a human being and in the
immediate future we're not really gonna
focus on this one because there's not a
lot that we can do about it moving over
to te f or the thermic effect of food
while there are some foods that take
more energy to break down than others
the contribution of this to the total
number of calories that you make burn in
a day is so small that it's not really
worth your time to focus on okay so when
we're looking at the energy balance
equation this leaves us with calories in
via food and drink alright your calories
out via the thermic effect of activity
so your workouts and structured activity
as well as calories out from
non-exercise activity thermogenesis
these are three things that when you're
trying to lose weight you can work on
and and you can develop a strategy
around to make sure that you're coming
out of a calorie deficit you assuming
that you want to get sculpted not skinny
fat you should aim to lose between 0.5
to one percent of your body weight per
week alright so for a 150 pound woman
that's about 0.75 to 1.5 pounds per week
and you try to lose weight at a faster
rate than this you'll run into issues
with muscle retention muscle is what
gives you shape muscles what gives you
curves muscle is what's going to get you
looking sculpted not skinny fat
understanding that most women can
achieve this rate of progress using a 10
to 20 percent calorie deficit okay so
again using our example of a hundred and
fifty pound woman let's say that her
maintenance intake is 2,000 calories
okay so eating 2,000 calories every
single day she is not going to gain
weight she's not gonna lose weight right
from there
gonna take away 10 to 20 percent let's
say we go with the ten percent or two
hundred calorie deficit you neither eat
two hundred less calories you can burn
200 more calories by increasing our
daily activity levels or you can burn
200 more calories by increasing the
intensity of your workouts or adding in
some structured cardio something I
noticed when I was in this cycle of
trying to lose weight and falling off
track was I had this kind of funny funny
in hindsight pattern where I whenever I
was trying to get back on track I would
add in more cardio I'd crank up the
intensity of my workouts and I tried to
burn more calories which I wouldn't say
it worked really well I'd say I could
stick to it for the first couple days
but then after that I just got this
overwhelming an unbearable sense of
hunger right and again I'd blow my diet
I'd fall off track but I'd be right back
where I started
a 20-17 research review showed that the
relationship between physical activity
and calorie intake looks something like
this
at low levels of activity calorie intake
is increased because appetite control is
at a while as you increase activity
appetite control improves however when
you increase activity to the extreme as
many people do when they crank up the
cardio appetite will sharply increase as
well and so when I read this review it
all made sense
I was creaking at my cardio way above
when I was used to I was cutting my
calories honestly pretty low and so I'd
make it a few days before that increased
appetite caught up with me
I cave and then I'd feel like a screw-up
and so that's why this time around I
focused on just nutrition first all
right I didn't try to crank up my cardio
and cut my calories at the same time I
didn't try to achieve a million things
at once
I literally just started with nutrition
and focused on getting a handle on that
and mastering my calorie deficit from
the start all right so to give you an
idea of how I calculated that calorie
deficit how I set up my diet I throw a
calorie calculator up on screen now I'll
link this down below for you but it's as
simple as following the instructions
plugging in your numbers and then
getting your daily calorie and mac
retargeting
later in this video I'll show you how
exactly I track my food but for now
we're gonna move on to the physical
activity side of things as I mentioned
earlier cranking up your cardio as a
standalone strategy probably isn't your
best bet for long-term weight loss
more times than not it's just going to
leave you feeling hungry or grumpier and
overall having a harder time sticking to
your diet it's for this reason that this
time around I didn't use cardio as my
only tool for getting lean instead I
focused on my nutrition first I did
cardio maybe two times a week and it's
only nail after I've lost all that
weight that I'm starting to increase
cardio a little bit to improve my
running as well as to burn some extra
calories
moving on to weightlifting what's really
important to understand is that in order
to maintain muscle and maintain shape
and curves as you lose weight you need
to keep challenging your muscles okay if
you don't challenge your muscles if you
don't use it you literally lose it you
will lose your curves you will lose your
shape okay and it's for this reason that
I keep my weight lifting workouts
focused on strength and focused on
hypertrophy rather than turning them
into like these high intensity all
calorie burn circuits right if I'm being
completely honest I have not been as
consistent as I'd like with my workouts
these past four months but later in this
video I will be showing you an example
workout that's very similar to what I
deem to do four times a week throughout
this transformation as for the final
shift I made this has to do with non
exercise activities that spontaneous not
really structured form of activity you
do throughout the day what you need to
know is that as you lose weight and as
you get leaner your body becomes
thriftier it gets better at getting by
on less calories and one of the ways it
does this is by decreasing your
willingness to be active and as a result
decreasing your calories burned through
meat non-exercise activity thermogenesis
now luckily the fix for this is
relatively simple you literally just
have to be aware of it and make a
conscious effort to be more active my
way around this was by setting a
dailystep target I have an activity
tracker that is not on me right now it's
somewhere around here but I started with
a goal of 8,000 to 10,000 steps per day
and over time I made this a habit so now
I can get 10,000 steps per day
relatively effortlessly as with
everything else I've covered up until
now I'm gonna show you how I've worked
this into my lifestyle and you need a
habit which on that note that's all I
wanted to cover for now so let's get
going
nobody knows
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oh look who it is how was your workout
alright guys so we were just leaving the
Jama we are on our way back to our room
now I've got to get some bedding Donna
before we head to a meeting this morning
but I want to give you an idea of what
my running workouts usually look like at
least when I'm on a treadmill and doing
intervals so today I warmed up with like
a 10 minute incline walk just to kind of
get my breathing get my heart rate and
get know my music in a mental situation
worked out and after that I'll go right
into my 20 minutes of intervals so
something that's really important when
you're dieting when you're trying to
lose fat and get a consistent calorie
deficit is to make sure that you're
being not only consistent with your
dieting efforts and can't substitute
what or at least the number of calories
you're eating but it's also really
important to make sure that you're being
consistent in terms of your workouts and
in terms of the intensity that you're
bringing to your workouts right so
something that I've started doing with
my runs in particular is actually
picking a couple of metrics that I can
use to kind of gauge my intensity and
make sure - I'm maintaining that even on
my less motivated days even on the days
that I'm treating maybe early mornings
like today so I'll just I'll pull it up
on my app me and I'll show you guys what
I'm talking about so I'll go on to my
run analytics and what I can actually
see here is I can see my average heart
rate my maximum heart rate as well as my
cadence
okay so cadence and heart rate are two
things that I look at canonical II
describes how many steps you take for a
minute okay like how many times your
feet actually touch the ground while
you're running and in general you want
to keep your cadence kind of at least
above 160 but ideally in 180 to 200
range alright by doing that you're not
only minimizing the impact on your
joints but you're also ensuring that you
are moving quickly right the quicker you
move generally the higher intensity
right now quit bit later in the day I
literally look like I am going to a
horse race Wow but we are going right
now to get our first me
today I'm not on a percent sure what
it's going to be there is construction
but I'm thinking a burger will look 2
cameras meal number one of the day so
since I'm not laying or measuring
anything that I'm eating today because
I'm traveling I'll be tracking my intake
using something called the breakdown
method all that means is that I'm going
to break my meals down into their parts
then do my best to estimate how much of
each part I eat for this meal I ate a
combination of the salad I ordered plus
a few bites of what Jeff found since I'm
not eating that restaurant with a
nutrition info is listed I'll be
estimating everything from scratch what
makes this easiest for me is to take a
picture of the menu item as this usually
lists what's included and then also take
a picture of my meal when it arrives
next to my flat hand from there I use my
hand as a reference to ask me about how
much of each ingredient is in my meal
well I didn't get a snap of this meal
next to my flat hand I've got him pretty
good at eyeballing my portions over the
years so here's the ending calorie count
I estimated one thing to pay attention
to you is I also tracked the bytes that
I had at Jeff's meal bytes add up
especially when there have higher
calorie foods like Reuben sandwiches
things with dressings or dips so I erred
on the side of caution picked these
similar entry in My Fitness Pal and then
estimated a little bit high flash
forward to today's workout today I will
be training full body to from the TFM
team phase 5 program so I'll be walking
you through the workout as usual plus
sharing some of the tips that I used to
keep my intensity up during every
session all right guys
just wave your lifting aside from the
art escale is you can actually look at
you get velocity thicker
what I mean by velocity is how quickly
you're able to move the weight during
the concentric or push portion of the
glute bridge something you may notice
from lifting heavy weights is that as
you progress through a set you slow down
and may struggle to complete those last
couple reps now the idea is that if you
kept doing reps your rep speed would
eventually go to zero and you would have
reached failure which while feel your
training has its place it's not
something that you should aim for every
session instead new research suggests
that you should stop a set after about a
forty percent or half decrease in your
rep speed practically if you feel
yourself significantly slowing down on
those last couple reps it's probably
time to stop your set next up we have
the barbell bent over row here you'll
notice that I'm using an easy or curved
bar I prefer this over a straight bar as
I find it's more comfortable for my grip
something else to pay attention to
though is with this exercise you can
either go underhand with your palms
facing up or over again with your palms
facing down as I am here for most people
the underhand grip will feel more
natural but it will also get more of
your bicep so you're trying to really
emphasize your back or just don't want
to stimulate your biceps that much you
may want to try flipping your grip next
we have a barbell sumo deadlift
this is usually considered to be one of
the better deadlift variations for
glutes something a lot of people
overlook though is that there's also a
lot of knee flexion which means it will
engage your quads as well as your glutes
to make sure you're getting as much
emphasis as possible on your glutes
really focus on initiating a movement by
sitting back at your hips and only
bending your knees as needed to lower
the bar to the ground next be the
extension of pull down really focusing
on my form here notice that I'm
releasing my shoulders at the top and
initiating a movement by pulling them
down and back rotating my grip is I'll
already at that extra squeeze at the
bottom if you're struggling to get a
full stretch in your lats experiment
with sitting back at your hips and
really elongating your torso and finally
we have the lateral step up here I'm
adding a mini band just above my knees
to increase the difficulty of this
exercise even though this step-up is
technically a knee and more quad
dominant movement it's also a single leg
movement which means it requires a
certain amount of side-to-side
stabilization from your side glute
medius and minimus by adding this mini
band you add an element of adduction to
this movement I don't need to get more
bang for your buck
side glute muscles we are now done it
that Jam Wow I'm reflecting all the
light with this forehead we are now done
at the gym and we are on our way to a
meal and number two of the day not a
hundred percent sure what I want to grab
just yet but I know I'm definitely
feeling something more substantial and
definitely quite a bit more carbohydrate
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tracking this next meal let's start the
flatbread app and this was a bit the
same size is one of those thin crust
pizzas you get in the frozen aisle of
grocery store so I'm gonna approximate
it as half of one of those after that I
had another salad that I did get a
picture of this time so you gonna
actually see how this whole process
works
starting at the avocado rather than
using my hand portion control this one
is kind of easy because avocados a whole
a whole piece of I believe it's
considered a fruit so I literally
distract as a third avocados because
that's what it looked like to me next we
have the cotija cheese now like I said
this salad was pre-mixed so I couldn't
really see what we were working with in
terms of small mix-ins or dressings so
for this I just kind of used a standard
serving size that I've seen on most
dressing and kind of like topping
containers and that would be one ounce
moving out to the corn again this is one
of those smaller ingredients that just
kind of gets mixed in there and hidden
but when you think about it and when you
look at your hand portion portion
control one fist is one cup
it looked nowhere near that to me it
didn't even look like a half cup so I
estimated this is about a quarter cup of
corn moving on to the cranberries there
were hardly any of these mixed in
usually and I just learn this over the
years but usually when there's something
included as a topping or as a garnish on
a meal it's anywhere from between 1
tablespoon to 1 ounce since I didn't
taste that many cranberries I assumed
lower end of that spectrum as for the
greens and those greens have hardly any
calories so you could really really be
pretty lacks with your estimation here
but I estimated 50 grams of spinach and
50 grams of rocket is that right
I don't know there's so low in calories
though that it doesn't really matter
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[Applause]
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hi my name's Abby and I like oh hi I'm
oli it has been sold out every day and
like specific
it has pecans and chocolate chips and do
you see this thickness right here you
see this thickness I won't see much of
its cookie it was delicious
but I did want to touch on something
that I posted to my Instagram and that
is the eating cookies eating pizza
eating whatever the heck you want can be
perfectly healthy kind of like I touched
on the start of this video there are a
lot of misconceptions out there but the
rules that you have to follow when
dieting when a reality getting results
is not that tough if you eat generally
junk you'll feel generally junk
if you eat generally well you'll feel
generally well if you're at a calorie
deficit eating mostly nutritious foods
with a cookie here there you will be
perfectly fun it doesn't have to be a
cheat day it doesn't have to be you
falling off track this can literally be
your lifestyle all right guys so I
talked about my nighttime walk routine I
think a couple videos back now but
basically this is something that I have
been practicing for I guess the past few
months and has helped me in so many
different ways I mean not only does it
make it way easier and way more
consistent to get my 10,000 almost at
10,000 calories 10,000 steps everyday
but 10,000 calories but I've also been
it's really really effective for a
keeping me out of the kitchen at night
we're snacking as well it's just
reducing my stress and we're using any
tension from the day right because it's
low enough intensity that I don't feel
like I'm really exhausting myself but
I'm still getting some physical activity
kind of game that little endorphin
release to end my day on a high note so
that's what we're doing right now I am
finishing off my steps for the day and
I'm enjoying beautiful nature and
scenery and obviously bugs in Arizona
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