0:01

The big mistake that people

0:03

make is thinking that they're

0:05

going to burn off all the

0:07

fat in the gym ain't gonna

0:09

happen. You don't burn that much.

0:12

I don't care how intense you

0:14

work out or if you're going

0:16

to a class like Orange Theory

0:18

and they're trying to quantify your

0:20

calories, you just don't burn that

0:22

much energy or that many calories

0:25

with exercise. So just if that's

0:27

an idea you have in your

0:29

head. Throw it away because what

0:31

you need to focus on is

0:33

your diet. It is your blueprint

0:36

for success Welcome to the

0:38

legendary life podcast where it's

0:41

all about taking control of

0:43

your health losing fat transforming

0:45

your body and living the

0:48

life you deserve with celebrity

0:50

fitness trainer and longevity enthusiast

0:53

Ted Rice Are you looking to

0:55

get in shape for summer? Well guess

0:57

what? It takes months to get

0:59

yourself into the right condition, to

1:01

lose the amount of fat that

1:03

you want, to build the amount of

1:06

muscle that you want, so that you

1:08

look and feel your best during all

1:10

those summer gatherings. And so what we're

1:13

going to dive into today is a

1:15

step-by-step plan for making that happen. In

1:17

other words, I'm not going to be

1:20

talking about the theory as much as

1:22

I'm going to give you a step-by-step

1:24

guide to follow and implement so that

1:26

you get the results. that you want.

1:28

So if that's what you're interested

1:31

in, you're in the right place,

1:33

let's get rolling. What is up, my

1:35

friend? Welcome to The legendary Life

1:37

podcast. I'm your host, Ted Rice,

1:40

health expert and coach to

1:42

executives, entrepreneurs, and other high-performing

1:44

professionals. We produced this show

1:46

for two reasons. Number one,

1:49

I want to bring you

1:51

the best information on fat

1:53

loss in long-term health optimization

1:55

on the internet. as well as

1:58

for those of you who are

2:00

looking to fast track the success

2:02

with your health, you'll know who to

2:04

hire to help get you there. So

2:06

let's dive right in. Losing weight and

2:09

getting in shape. Generally speaking, it takes

2:11

time. It takes longer than you

2:13

want. So if you're aiming to lose

2:15

20 pounds and I don't mean follow

2:17

some crash diet where you lose 10

2:20

pounds of water and maybe 10

2:22

pounds of fat, but something that

2:24

is gonna get you looking and

2:26

feeling your best. and that's sustainable

2:29

after summer comes around, you're

2:31

going to have to take a

2:33

different approach. So I'm going to strip

2:35

away all the fluff and focus

2:37

on actionable steps that you

2:40

can take to reach that goal. So

2:42

remember, it can be a bit challenging.

2:44

So I want you to commit

2:46

and also I'm going to be telling

2:48

you what to do during this

2:51

episode. So if you need to pause

2:53

the episode to go and do something,

2:55

that's fine. That's fine. Do it, but

2:57

take action on what I'm going

3:00

to share with you today, because

3:02

I promise you, if you do,

3:04

you will be in a great

3:06

place with your health and fitness,

3:08

looking and feeling good, and certainly,

3:10

let's say 10, 15, or even 20

3:12

pounds down by the time summer rolls

3:14

around. So let's dive in. Part

3:16

one is diet. And again, this isn't

3:19

going to be about theory, but I

3:21

want you to understand why

3:23

we're focusing on diet. The big

3:25

mistake that people make is thinking

3:27

that they're going to burn off all

3:30

the fat in the gym ain't going to

3:32

happen. You don't burn that much. I

3:34

don't care how intense you work out

3:36

or if you're going to a

3:38

class like orange theory and they're

3:40

trying to quantify or calories, you

3:42

just don't burn that much energy

3:44

or that many calories with exercise.

3:46

So just if that's an idea

3:48

you have in your head, throw

3:50

it away. Because what you need

3:53

to focus on is your diet. It

3:55

is your blueprint for success and that's

3:57

going to be part one. So step.

3:59

App 1 is Embrace

4:01

Technology for Accountability. What

4:04

do I mean by that? Well, I

4:06

want you to start by downloading my

4:08

fitness pal. For those of you who

4:10

don't have my fitness pal on your

4:12

phone, pause this now and download it.

4:15

For those of you who already have

4:17

it, well, time to figure out what

4:19

your password is because you probably

4:22

forgot it. So get that squared

4:24

away. Now when you have my

4:26

fitness pal on your phone, I want

4:28

you to move the app. to your home

4:30

page so you don't have to go scrolling

4:32

through the pages of apps that you

4:35

have on your phone. I want it

4:37

front and center and I want

4:39

you to upgrade to premium. Yes,

4:41

getting in shape and doing it well

4:43

and it either is going to cost

4:45

you money or it's going to

4:47

cost you frustration in time. So you

4:49

get to choose premium is the way

4:52

because it's going to allow us to

4:54

set specific goals. So once you've

4:56

done that we're going to

4:58

move to step two. customize

5:00

your nutrition goals. So what we're

5:02

going to do, we're going

5:04

to rely on a simple equation

5:07

that's going to help you

5:09

with figuring out how many

5:11

calories you're going to eat. And

5:14

we're going to do it based

5:16

on your weight. So what I

5:18

want you to do first is

5:20

just to fill out all the

5:22

necessary stuff with your weight

5:24

on my fitness pal. Make sure

5:27

you have everything typed in and what's going

5:29

to happen is my fitness pal is going

5:31

to, it's going to tell you to eat

5:33

a bunch of more calories than you probably

5:36

should be eating if you want to lose

5:38

fat and it's also going to keep your

5:40

protein really low. So just get into my

5:42

fitness pal. Now you're going to get to

5:45

the point where you're going to set your

5:47

own calories. So here's how we're going to

5:49

do this. We're going to use something called

5:51

the Henry equation. And if you're

5:54

in between 31 years old. and 60

5:56

years old, this is what is

5:58

going to work for you. Now if you're

6:00

under 31 or if you're over 60,

6:02

if you're 61 and over, you're going

6:05

to Google the Henry equation

6:07

and figure this out for yourself.

6:09

Most of the clients we work

6:11

with are in between 31 and 60. So

6:13

what I want you to do is this. This

6:15

is going to be really simple, but

6:17

it's going to involve some mass. So

6:20

I want you to break out your

6:22

calculator, can pause, break out your

6:24

calculator on your phone, I got mine

6:26

out right now, and we're going to figure

6:28

out. how many calories we're going to eat

6:30

to lose fat. So what you're going

6:33

to do on your calculator is

6:35

you're going to figure out what your

6:37

weight is, right? You should know that

6:39

and if you don't go away yourself

6:41

and make sure you're weighing in in

6:43

the morning, right? It's okay if you're

6:46

listening to this, you're like, oh man,

6:48

I already ate breakfast and lunch and

6:50

so it's going to be a few

6:53

pounds higher, that's okay. You can always

6:55

start now and then go back and

6:57

redo. the calories if you're, you

6:59

know, if you were significantly heavier.

7:02

So what are you going to

7:04

do? You're going to take your

7:06

weight. So I'm going to use

7:08

my weight as an example. So

7:11

I'm about 185 pounds. So type

7:13

in 185 on the calculator. Now

7:15

what I'm going to do, I'm

7:17

going to do. I'm going to turn

7:20

that into kilograms. So we're

7:22

going to convert our weight

7:24

in pounds into kilograms. So

7:26

what I'm going to do

7:28

is I'm going to take

7:31

185 which is my weight

7:33

in pounds and I'm going

7:35

to multiply it by 2.2.

7:37

That's going to give me,

7:39

I'm sorry, divide by

7:41

2.2. So 185 divided by

7:43

2.2 is 84. So I'm

7:46

84 kilograms. So now what

7:48

I want you to do,

7:50

now what I want you

7:52

to multiply it by 14.2.

7:54

So you're going to multiply

7:56

your weight in kilograms by

7:58

14.2. And so that gives... me

8:00

1,192.8. And what we're also

8:02

going to do is we're

8:04

going to add 593. So we're

8:06

going to add 593. And so

8:08

for me, it gives me

8:10

1,784 calories, which by

8:13

the way is interesting

8:15

because that is exactly

8:17

what I had to

8:19

bring my calories down

8:21

to to get lean when

8:23

I was tracking my calories

8:25

recently. I had to

8:28

be at 1, 1,800. I want

8:30

to say something really fast and

8:32

then we're going to move

8:34

on. The Henry equation is

8:36

an equation that is designed

8:38

to figure out your basal

8:40

metabolic rate, but it's also

8:42

a great place to start

8:44

if you're trying to figure

8:47

out, okay, what should my cowries be

8:49

to lose fat? This is something,

8:51

this is what I do with

8:53

my clients. So if this seems low

8:55

to you... I want you to

8:57

ignore all the other people telling

8:59

you, oh, that's too low, you

9:01

gotta be behind it. No, follow

9:03

my instructions, I promise you, it'll

9:05

work. Now, of course, I'm asking

9:07

you to trust me, but if

9:09

you've seen the types of results

9:11

I get with my clients, that should

9:14

at least get you to the

9:16

point where, hey, you're going to give

9:18

this a try. So now we have

9:20

our calories. The next thing we're gonna

9:22

do is we're gonna set our protein.

9:24

is I want you to, I want

9:26

you to figure out where you

9:28

are. So you're either normal weight

9:30

or your, let's say overweight, overweight

9:33

slash obese. If you're normal

9:35

weight, what you're going to do

9:37

is you're going to use a

9:40

gram per pound of body weight.

9:42

So for me, I'm going to use

9:44

185. That's going to be the

9:46

amount of grams I shoot for,

9:48

the grams of protein that I

9:50

shoot for every day. So if your normal

9:53

weight. you're going to do that now

9:55

if you're overweight or obese what I

9:57

want you to do is I just want you to

9:59

think about what was the time when you were

10:01

in your best shape ever? How much did

10:03

you weigh? As an adult, of course.

10:05

And you can use that number. So

10:07

maybe that was 150 or 120 or 200

10:10

or whatever it is, your best

10:12

weight ever. And that's the number that

10:14

you're going to use for your

10:16

protein. Now the next thing that

10:18

you're going to do is you're

10:20

going to set your carbs in

10:22

fat. Now here's the thing. Just

10:24

use the remaining budget and assign

10:26

carbs in fat. You can do it

10:29

equally. Okay? Because here's the

10:31

thing. People will tell you that

10:33

it really matters how many carbs

10:35

you eat. Typically, people, and when

10:37

I say people, I mean, you

10:39

know, people posing as experts, people

10:42

typically don't say, oh, it matters how

10:44

much fat you eat. And the truth

10:46

is this, carbs and fat, it really

10:48

doesn't play a role in fat loss.

10:50

It plays a role in maybe your

10:53

preference of foods and certainly

10:55

satiety. Some people prefer

10:57

to eat more carbs. but it really

10:59

doesn't matter that much. So

11:01

just divide the remaining calories

11:04

as you want and try to be

11:06

balanced about it. I do it, I

11:08

would recommend that you do it half

11:10

and half, half the calories for fat,

11:12

half the calories for carbs, roughly.

11:14

But again, it really doesn't matter

11:17

and we're not gonna be tracking,

11:19

you're gonna track your foods,

11:21

but you're not gonna pay that

11:23

much attention. What do I mean by

11:25

that? you're going to focus on

11:27

total calories, you're going to

11:29

focus on protein, but you're not

11:32

going to worry about, oh my gosh,

11:34

I didn't eat enough fat, and I went

11:36

over on my carbs, doesn't matter. When

11:38

my clients do that, I'm like, okay,

11:41

cool, how many calories did you eat?

11:43

How much protein did you eat? If

11:45

you're on track with those, then it

11:48

really doesn't matter about the carbs and

11:50

the fat. So step number three

11:52

is choose your foods wisely. Cowries

11:54

and cowries out is the mechanism

11:56

by which weight loss or fat

11:59

loss happens. But the way that

12:01

we make sure that we can eat

12:03

the amount of calories that we're supposed

12:05

to for fat loss and not

12:07

go over is eating foods that help

12:09

you stay full. So here's what I

12:11

want you to do. I want you

12:14

to go and Google Satiety Index.

12:16

And I want you to study

12:18

the Satiety Index. And I want

12:20

you to make sure that you're choosing

12:22

foods that have the highest

12:24

satiety. And if you're looking

12:27

at the Satiety Index right

12:29

now. you'll see that boiled

12:31

potatoes are score higher than every

12:33

other food when it comes to

12:35

satiety. And I want you to think

12:37

about that for a second. How many

12:39

boiled potatoes can you eat? Not many,

12:41

because they're not that delicious.

12:44

But if you take a baked potato

12:46

and then you stuff it full of

12:48

sour cream, butter, and bacon, not only

12:50

does it create, does it increase the

12:52

amount of calories, but also increases

12:55

the amount of reward you get from

12:57

eating that food. and it might make

12:59

it harder to stay on track. So

13:02

we're going to choose foods from that

13:04

satiety list. Now, I don't want you

13:06

to choose any foods that you don't

13:08

normally, or let's say that you

13:10

don't like. It's not important that you

13:13

don't have to suffer with this. You

13:15

don't have to eat foods that you

13:17

don't like. You don't have to eat

13:19

salads. You don't have to do

13:21

anything except choose that you're

13:23

already eating and make sure that most

13:26

of the foods that you eat, let's 80

13:28

to 90% come from the satiety list

13:30

here, the satiety index list. These

13:32

foods are going to keep you

13:34

fuller for longer and make it easier

13:37

to stick to your calorie budget

13:39

because that's what this is.

13:41

You're trying to put yourself on a

13:43

budget. So step number four, I

13:46

got news for you. The scale doesn't

13:48

lie. However, I don't want you to

13:50

obsess about it either. So the scale.

13:52

Look, even if you're quite lean,

13:54

you're still going to be losing

13:56

around half a pound to one

13:58

pound a week and... People say terrible

14:01

things about the scale and that it's

14:03

not good and you know say all

14:05

these things about the scale and look

14:07

it's not perfect and certainly I've had

14:09

clients who had gained muscle and lost

14:11

fat at the same time the number

14:14

on the scale didn't move and that

14:16

could happen to you. However you'll

14:18

know because your body is going to

14:20

look and feel different. So the scale is

14:22

not a perfect tool but it's a good

14:25

tool and you have easy access to it.

14:27

So unless you want to get a you

14:29

know expensive decks of machine and put it

14:31

in your home because by the way

14:34

those those scales that tell your body fat

14:36

percentage are way off like don't even

14:38

use them they're so inaccurate don't

14:40

even use them just weigh yourself but

14:42

I want you to focus and I want

14:44

you to weigh yourself daily but I want

14:47

you to focus on the weekly

14:49

average to track progress because

14:51

you'll probably notice your weight jumps

14:53

around and that's normal totally

14:55

normal for that to happen just

14:57

make sure you're weighing yourself at

14:59

the same time under the same

15:02

conditions, but you definitely want

15:04

to make sure that you're weighing

15:06

yourself every day. Okay, you miss

15:08

a day? Okay, no problem. Do it

15:10

the next day. Or, ooh, I forgot to

15:12

wait myself. I just had a, you

15:14

know, giant breakfast. Okay, weigh

15:17

yourself again, but shoot for daily

15:19

weigh-ins. And this is what we're

15:21

going to do. Don't pay attention

15:23

to the way, the daily fluctuations.

15:26

I want you to pay attention

15:28

to the weekly. average. So track

15:30

your progress weekly and if you're

15:32

going down every week, then you're

15:34

on the right track. However, let's

15:37

say that your weight doesn't change

15:39

for two weeks. Here's what you

15:41

need to do. Number one, you have

15:43

to ask yourself, are you stalled

15:45

out or are you putting on

15:47

muscle and gaining muscle and losing

15:50

fat at the same time? Right? So

15:52

that's what you got to ask

15:54

yourself. And if you're if you're stalled out

15:56

and you really don't feel that much of

15:58

a difference in your body, then what

16:01

I want you to do is

16:03

tweak your calories or increase your

16:05

activity level. So you would tweak

16:07

your calories by subtracting 100, you

16:09

can start with that, or you

16:11

can increase your activity level.

16:13

Because unlike what people say it

16:15

isn't 90% nutrition, 10% exercise, it

16:18

is a combination of both, and

16:20

it depends on the person. In

16:22

general, it's easier to eat 100

16:24

calories less than it is to

16:26

burn 100 calories with exercise, especially

16:28

with... are busy lifestyles, but I'll

16:31

let you decide. So just to recap,

16:33

that was part number one, diet.

16:35

And the four steps were

16:37

step one, embrace technology

16:39

for accountability. In other words,

16:42

download my fitness ballot upgrade

16:44

to premium. Step number two,

16:46

customize your nutrition goals. So

16:48

set your calories based on

16:50

the Henry equation, set your protein

16:52

based on your body weight or

16:55

your ideal body weight if you're

16:57

obese. and set your carbs and

16:59

fat to whatever the calories are

17:01

left. And it really doesn't matter,

17:03

don't obsess about it. Step number

17:05

three, choose wisely. Choose your foods

17:07

wisely. So get that satiety index

17:10

and study it. Don't just glance

17:12

at it once or twice. Study

17:14

it, come back to it. And

17:16

make sure that you're choosing foods

17:18

that are higher in satiety, but

17:20

also foods that you're already eating.

17:22

And step four is to weigh

17:24

yourself daily, but don't obsess about.

17:26

the daily fluctuations. Look at the

17:29

weekly average, that's going to be

17:31

your progress, and if you

17:33

stay plateaued for two weeks, then

17:35

something needs to change. Part two

17:37

is exercise. Now again, I want to

17:40

emphasize that losing those 20

17:42

pounds, especially fat, isn't just about

17:44

diet, it's about diet and exercise,

17:46

and I'll talk about that in

17:49

a second, but losing weight is

17:51

all about diet. So people get confused

17:53

because it's like, well, the weight loss,

17:55

fat loss is the same thing or

17:57

is it different? And here's what happens.

18:00

We know that, let's say, you're

18:02

a person who you're like,

18:04

I'm just going to do the

18:06

diet part. Okay, here's the

18:08

thing. Roughly about 25% of what

18:10

you lose. So let's say you

18:13

lose 10 pounds. Roughly 25% so

18:15

that will be two and a

18:17

half pounds will be lean mass.

18:19

So that's a bit of

18:21

a problem. It's not terrible,

18:24

but it's not ideal either. So

18:26

what we want is to lose zero.

18:28

lean mass and 100% fat. And how

18:30

do you do that? Well, you exercise.

18:33

So let's get into it. Step

18:35

number one, define your exercise

18:38

parameters. So what we need

18:40

to figure out here is how often

18:42

can you realistically exercise?

18:44

And then how long for each

18:46

of those sessions? So ask yourself,

18:49

what is the minimum and

18:51

maximum days you can dedicate

18:53

to exercise? Some people might say,

18:56

well, in a perfect world, I'd

18:58

be doing seven days a week.

19:00

It's like, yeah, but who lives

19:02

in that world? None of us.

19:04

So what is the minimum? And it

19:06

could be three, it could be two,

19:08

it could be four, but take

19:10

that minimum and go to

19:12

that minimum and go for that.

19:15

Then ask yourself the same question.

19:17

Well, what's the, in a perfect

19:19

world, how much time can you

19:21

spend for each workout? But realistically

19:23

it might be 30. So I want

19:26

you to start with the lower number

19:28

and you can always build up, which

19:30

is step number two. Start small

19:32

and build up. So begin with the

19:35

minimum days and duration. And

19:37

because here's what we're doing, we

19:39

need to optimize for consistency. Think

19:41

about this. Let's say there's three

19:43

months until summer, 12 weeks. It

19:46

won't matter. The thing that's going

19:48

to matter the most. is what is

19:50

the total amount of time that

19:52

you spent exercising during those 12

19:54

weeks? For example, let's say you're

19:56

like, oh, I'm gonna work out, you know,

19:59

five days a week. I'm going to work out

20:01

for an hour every day, but half of

20:03

the weeks, you ended up saying to yourself,

20:05

oh, you know, I don't have an hour, so

20:07

I'm not going to go to the gym today.

20:09

You know what, I can't do my

20:11

five-day workout split, so I'm just going

20:13

to take this week off because I

20:15

can't do it perfectly. This is

20:18

where perfect becomes enemy of good,

20:20

and you're screwing yourself over because

20:22

the number one thing here is

20:24

consistency. So what we want is

20:26

if we're starting small. 30 minutes

20:28

three times a week, we want

20:30

to make sure that you hit

20:32

that for let's say almost all

20:34

the weeks or ideally all the weeks.

20:36

We want you to be consistent.

20:39

So start small and then if you

20:41

feel you know what I could do

20:43

more, I'm being quite consistent with this

20:46

three day a week, 30 minute plan, then

20:48

you add there. But at least

20:50

proof to yourself for let's say

20:52

three, four weeks that you can stick

20:54

with what the minimum is. Step

20:57

number three. Resistance training

20:59

is your friend. So don't

21:01

overcomplicate this. Whatever the time

21:03

is, the number of days,

21:05

minimum number of days and

21:07

duration you have to exercise,

21:09

prioritize lifting weights. Now I

21:11

don't care if you're lifting

21:13

actual dumbbells or barbells or

21:15

kettle bells or resistance training

21:17

or body weight exercises, anything

21:20

like that, but I want it to

21:22

be resistance training. Why? because his

21:24

resistance training will maintain

21:26

your muscle mass and build more

21:28

muscle. Cardio is not going to

21:30

do that or it actually will if

21:33

you're completely out of shape, pathetically out

21:35

of shape. Yeah, you can burn muscle by

21:37

going for walks or pedaling on the

21:39

bike, but you have to be pathetically

21:41

out of shape for that. And that's

21:43

the good news about being pathetically out

21:46

of shape for that. And that's

21:48

the good news about being pathetically out

21:50

of shape out of shape. But if

21:52

you're already somewhat active, just you're not

21:54

as consistent with it, what you want

21:56

to do is you want to prioritize

21:58

lifting. Or maybe your... very active, but

22:01

you've mostly been doing cardio. Well,

22:03

that's the problem. I love

22:05

cardio. I'm more of a cardio person than

22:07

I am a weights person, actually more of

22:09

a sport. You know, I like to get

22:11

my cardio by doing sports like Jiu-Jitsu,

22:14

but it really is resistance training

22:16

that is going to change your

22:18

body. So make sure you prioritize

22:20

that. Don't know how to do it. Okay,

22:22

get a personal trainer, you know, get

22:24

a download, a workout, I share stuff on

22:27

social media all the all the time on

22:29

Twitter, on Twitter. you know, sample workouts,

22:31

sample exercises, but just

22:33

do something. Step number four, keep

22:36

moving. So one of the things that

22:38

happens to people is that they start

22:40

to dial in their diet, which

22:42

will create most of the results.

22:44

And then they start exercising, which

22:46

is fantastic. But I want you

22:48

to also pay attention to your

22:51

step goal. So what I want you to

22:53

do, I personally use a wearable device,

22:55

I use an ora ring, and I

22:57

track my steps. and I set a

22:59

daily step goal for myself. Typically

23:02

I would get at least

23:04

7,000 to 10,000 steps every

23:06

single day. Now you don't have

23:08

to get that, but you want to

23:10

at least shoot for a minimum of

23:12

5,000. A minimum of 5,000. And

23:15

if you're not doing that,

23:17

well, you're sedentary and you

23:19

should expect health issues. But

23:21

it will also help you

23:23

standardize this whole process. So I

23:25

was going off on a tangent

23:27

there. I want to keep it

23:29

relevant to losing weight, but you

23:31

want to set this step goal.

23:33

Set it for at least 5,000

23:35

and start to build from there.

23:38

And again, get a wearable device,

23:40

a fitbit, use an

23:42

Applewatch, whatever it is, you

23:44

probably already have a wearable,

23:46

just use it. Step number five,

23:48

adjust as needed. So if you bit

23:51

off more than you can chew, and consistency

23:53

is a struggle, I want you

23:55

to scale back. Keep in mind,

23:57

the goal is to be consistent.

24:00

The goal here is sustainable

24:02

progress, not burnout. So scale

24:04

back. When you have more

24:06

time, scale it up. It's

24:08

okay to be flexible, but

24:10

just be consistent and do something.

24:12

Okay? So just to recap,

24:15

part number two is exercise.

24:17

It is less important than

24:19

diet for, and not important

24:21

at all for weight loss, but it's

24:24

important for health and it's

24:26

important for fat loss versus

24:28

weight loss. What happens if

24:30

you only cut your calories

24:32

but don't do exercise? Do

24:34

you remember the percentage

24:36

of muscle that you might lose?

24:38

25%. So step one, define your

24:40

exercise parameters, figure out how many

24:42

days a week you're going to

24:45

do, how much time for each session.

24:47

Step number two, start small

24:49

and build up. Step number three,

24:51

prioritize resistance training. Step four,

24:54

set a step goal. Step

24:56

5, adjust as needed again. You got

24:58

to be flexible. Now I'm going to

25:00

talk about a few bonus, let's say

25:02

steps. So part 3 is going to

25:04

be lifestyle. And I want to say

25:06

this, I'm going to talk about

25:08

sleep, stress, hydration, and social support.

25:10

But I want to tell you, you

25:12

could sleep like crap. You could be

25:14

super stressed. You could not drink the

25:17

water, the amount of water that you

25:19

should, and you can have absolutely no

25:21

friends at all, and you will still

25:23

lose fat. However, it'll be harder. Sleep.

25:26

Sleep is crucial. Why? Two

25:28

reasons. Number one, poor

25:30

sleep can sabotage your

25:32

diet by increasing cravings.

25:34

And we know that people on a

25:36

diet who are sleeping poorly tend

25:39

to lose more muscle. So

25:41

tend to lose more muscle.

25:43

And that's the study I'm

25:45

thinking of. One group slept

25:47

eight hours, the other slept five.

25:49

I forget exactly how

25:52

much muscle it was. But it's something

25:54

that you want to pay attention to.

25:56

But I really think that the bigger

25:58

issue is the increasing. cravings.

26:00

I slept pretty poorly the other

26:03

night, happens to the best of us,

26:05

and guess what? I over eight,

26:07

I had some cravings and indulged

26:09

them. So dial in your sleep,

26:11

making sure you're getting at least

26:13

six and a half and better

26:16

to get seven, seven and a

26:18

half hours of sleep. Stress. So

26:20

one of the issues is that

26:22

people use food and alcohol

26:24

to manage their stress. Oh, I'm so

26:26

stressed out. Let me have a drink.

26:29

Oh, it's been a stressful day at

26:31

work. Let me have a drink. Or let's

26:33

go out to eat. It's been a stressful

26:35

day. It's okay to do a little bit

26:37

of that, but if you're using food

26:40

and alcohol to manage your stress,

26:42

and that's your only method of

26:44

managing stress, it's going to be

26:46

a problem. And isn't it funny? I

26:48

tell people to get, I decline of mine,

26:51

tell me, oh, you know, I feel like a

26:53

massage is such a luxury. It's like, okay, cool.

26:55

How many times do you go out to eat

26:57

per week? Oh, you know, a couple. So

26:59

going out to eat is not a luxury,

27:01

but a massage is. It's just a

27:03

societal backwards bullshit thing that we

27:05

do, where we put more, we'll

27:07

go spend a couple hundred

27:09

bucks on dinner a few times

27:12

a week, or more, 500, a

27:14

thousand, whatever level you're playing at

27:16

and whatever restaurants you're going to,

27:18

but, you know, oh, a massage. I

27:20

had a friend of mine, just really

27:22

quick. Just really quick. He wouldn't pay

27:25

for an MRI because his

27:27

insurance hadn't kicked in, but

27:29

he regularly drops $500 for

27:31

dinner, right? Won't think twice about

27:34

it. Isn't that funny? Someone who

27:36

can afford to drop $500 for

27:38

dinner has an issue paying $500

27:40

for an MRI. I think it's

27:42

super funny. It's just, you know,

27:44

and no judgments here. It's just,

27:46

we have to keep our BS meters

27:49

working well because... will start to

27:51

make the, and I do this

27:53

too by the way, we start to

27:55

tell ourselves these stories.

27:57

Like I'll tell you one quick one

27:59

for me. I'll spend money on

28:01

clothes, but on like other things,

28:03

I'll have issues, right? But if

28:05

I spend 300 bucks or 500

28:07

bucks on a jacket, I'm okay.

28:10

But if it's like, oh my

28:12

gosh, I have to pay $100

28:14

for something else. I can't think

28:16

of an example right now. I

28:18

get stressed out about it. And that's

28:20

a mindset issue. And

28:22

potentially a cultural issue

28:25

slash habit issue as well.

28:27

So again. Hey, money to reduce your

28:29

stress. You can, or, you know,

28:31

you can download a stress app,

28:33

a meditation app or something like

28:35

that, but I really recommend that

28:38

you go, go get acupuncture, go

28:40

to a meditation class, do a

28:42

yoga class, get a massage, do

28:44

a flotation tank, invest

28:46

in your health, whenever you feel

28:48

like you're stressed out, you can

28:51

always turn it around if you're

28:53

willing to do the right thing. So

28:55

let's talk about hydration. drinking

28:58

water you could be totally dehydrated

29:00

it's not going to stop you

29:02

from losing fat but drink enough

29:04

water does a couple things it's going

29:06

to aid in exercise performance

29:08

it's going to help manage your hunger

29:10

and so drink enough water I'm not

29:13

going to get into the details of

29:15

what that is if you have yellow dark

29:17

yellow pea you need to go drink water

29:19

if it's more light light yellow then

29:21

you're probably okay right and starting

29:24

with water in the morning is

29:26

a great thing. Have water before

29:28

coffee. Social support. Listen, a big issue

29:30

is that we don't communicate our

29:33

goals with our friends or family.

29:35

So the right support can really

29:37

help a lot. Share your goals

29:39

with your friends and family. Tom,

29:41

hey listen, I'm gonna cut down doing

29:43

this thing. I wanna get in shape

29:45

by summer. I wanna lose 20 pounds

29:47

in the next few months here. Talk

29:49

with them. You know, if you have a,

29:51

let's say a ritual where you and your

29:53

wife or you and your husband. share a

29:56

bottle of wine, you know, a few times a

29:58

night, have that conversation. Say, hey,

30:00

listen, I really want to get

30:02

in better shape. I love you so

30:04

much. I care about our family. I

30:07

really want to take my health more

30:09

seriously. I'm not feeling my best because

30:11

of where my weight is and the

30:14

implications for my health. So I

30:16

would really love your support. I need

30:18

your help. People love to

30:20

help. Definitely don't say, hey, listen,

30:22

I'm tired of you getting me fat.

30:24

You know, you just like to eat junk

30:27

and get drunk and it's

30:29

terrible. Don't lead with the good.

30:31

Ask for help. People love to

30:33

help, but hate to be told

30:35

what to do. So that is it for

30:37

lifestyle. Just go over it. Sleep

30:39

is number one. Poor sleep can

30:42

sabotage your diet by

30:44

increasing cravings and reducing

30:46

or increasing muscle loss.

30:48

Stress causes emotional eating

30:50

and also affects your performance

30:52

and exercise as well. Hydration,

30:54

you can be totally hydrated.

30:56

a dehydrated rather and loose

30:58

fat is not going to

31:01

stop you. However, being dehydrated

31:03

is going to affect your

31:05

exercise performance and it's going

31:07

to help you manage your hunger

31:09

better. Just by stretching the

31:11

activating stretch receptors in your stomach,

31:14

social support, you're not alone,

31:16

ask your friends and family for

31:18

help, communicate it in the proper

31:20

way. I think you'll be surprised at

31:22

how people want to help you. And so

31:25

that is it. So we had part one

31:27

diet. Diet. Part two, exercise, part

31:29

three, lifestyle is the three part

31:31

blueprint to your success. Again,

31:33

if you can only focus on one

31:35

of these focus on the diet, if

31:38

you can only focus on two,

31:40

diet and exercise, but if you can

31:42

do all three, you're going to get

31:44

the best results. And of course,

31:46

if you're looking for help, I've

31:48

been helping clients for 25 years

31:51

for a quarter of a century

31:53

now, been helping clients, lose

31:55

fat. and get into the best shape of

31:57

their life and guess what? I've never been

31:59

better. my craft and helping

32:01

clients achieve transformations that they

32:04

never even thought were possible

32:06

sometimes. So if you are

32:08

a high performer, if you're

32:10

an executive, entrepreneur, etc., looking

32:13

for a lot of success with your

32:15

health and you want to cut

32:17

down the time and frustration to

32:19

achieve your health goals, to lose fat

32:21

in time for summer and all that

32:23

other good stuff, what I want you to

32:25

do, book a call with me. So you go

32:28

to legendary Life

32:30

Podcast.com/apply. That's legendary Life

32:32

Podcast.com/apply. Book a call

32:35

with me there if you're

32:37

interested in getting into

32:39

the best shape of your life without

32:41

the frustration and in

32:44

the fastest time possible. That's

32:46

it for me. Hope you enjoyed this

32:48

and did it work for you. I

32:50

would love to hear from you as

32:52

well. reach out to me on Twitter,

32:55

or of course you can always email

32:57

me at TED at legendary life podcast.com.

32:59

That's it. Have a great one and

33:01

looking forward to speaking to you soon.