What I'd Do If I Had To Lose 40 Pounds of Body Fat (5 Steps)
Summary
TLDRIn this video, the speaker outlines a strategy for losing 40 lbs or 18 kg of body fat, a common goal for many to achieve their ideal physique. Starting with a strict diet and consistent weightlifting, the speaker emphasizes the importance of breaking bad habits and establishing new, healthy ones. They also suggest incorporating daily walks to increase activity levels and improve overall health without the need for drastic calorie cuts. The speaker advises eliminating alcohol and maintaining consistency in habits for sustainable results, highlighting the psychological benefits of perseverance and the importance of momentum in achieving long-term fitness goals.
Takeaways
- 🎯 Setting a goal of 15% body fat for the first big physique change is a sustainable and healthy target for most men.
- 📉 Expect a non-linear weight loss journey with initial progress showing more in the face and arms rather than the midsection.
- 🗓 Preparing for a long-term commitment is crucial, as losing 40 lbs may take 5-6 months without major setbacks.
- ⚡ Starting with a strict diet can boost motivation and break bad habits, which is essential for long-term success.
- 💪 Maintaining muscle mass while losing fat is possible by consuming 1 gram of protein per pound of goal weight and lifting weights.
- 🍽️ A strict approach to diet in the beginning helps reset taste buds and reward centers, paving the way for new healthy eating habits.
- 🏋️♂️ For weightlifting, a sustainable pace is recommended, focusing on consistency and gradual progression.
- 🚶♂️ Incorporating walking into daily routines, aiming for 8,000 to 10,000 steps, can significantly aid in weight loss and overall health.
- 🍻 Eliminating alcohol for at least the first two months can greatly enhance weight loss efforts by improving diet and workout performance.
- 🔁 Consistency is key to success; maintaining momentum is easier than restarting after a setback.
- 🤸♂️ Even on days when full commitment is lacking, performing part of the routine helps to keep the habit alive and build a new identity as a fit person.
Q & A
What is the target body fat percentage suggested for the first big physique goal in the video?
-The video suggests setting the first big physique goal to be 15% body fat, as it is sustainable, healthy, and will result in a great appearance.
Why is losing the first 20 lbs not very noticeable in the midsection according to the speaker?
-The speaker explains that losing the first 20 lbs will not show much in the midsection because the abs will still be covered with a significant amount of body fat, and the progress will be more noticeable in the face, shoulders, and arms.
How long is the estimated time frame for losing 40 lbs of body fat as per the video?
-The estimated time frame for losing 40 lbs of body fat is about 5 to 6 months of solid work, assuming no major setbacks or life events.
What is the recommended approach for measuring weight loss progress in the video?
-The video recommends looking at weekly weight averages in combination with waist size and visual changes from photos, rather than daily weight fluctuations.
What is the speaker's stance on starting a diet with a strict approach for losing a significant amount of weight?
-The speaker believes that starting with a very strict diet is better for losing a significant amount of weight due to the motivation it provides and the ability to break bad habits effectively.
What is the recommended protein intake per pound of goal weight while dieting according to the video?
-The recommended protein intake is 0.8 to 1 gram per pound of your goal weight to maintain muscle mass while losing fat.
What is the advice given for the frequency and duration of weight lifting sessions in the video?
-The advice is to lift weights three to four times per week for about 45 minutes to an hour, focusing on good form, following a plan, progressively overloading, and keeping a training log.
Why is walking recommended as an activity to increase daily steps in the video?
-Walking is recommended because it is an easy, accessible way to increase activity levels, which can help with fat loss without the need for cutting calories as low, improving sleep and recovery, and can be made more interesting with audiobooks or social engagement.
What is the speaker's suggestion regarding alcohol intake during the initial phase of weight loss?
-The speaker highly recommends completely eliminating alcohol for at least the first two months to create and sustain a calorie deficit more effectively.
What mindset is suggested for maintaining consistency in a weight loss journey according to the video?
-The mindset suggested is to do everything in your power to keep the habit alive, even on days when you don't feel like doing the whole routine, by doing a part of it or making quick resets after mistakes.
What is the importance of consistency in achieving long-term weight loss success as mentioned in the video?
-Consistency is crucial as it builds momentum and a new identity of a healthy, lean, fit person. Success is more about steady, consistent action rather than intermittent all-in efforts.
Outlines
🏋️♂️ Weight Loss Strategy for a 40-lb Transformation
The speaker outlines a comprehensive plan for losing 40 pounds of body fat, targeting individuals who are at a high body fat percentage. The goal is to reach a sustainable and healthy physique with 15% body fat. The video emphasizes the importance of setting realistic goals and understanding the gradual nature of weight loss, where the first 20 pounds may not significantly alter the midsection but will show progress in the face, shoulders, and arms. The speaker prepares viewers for a 5-6 month journey, highlighting the non-linear progression of weight loss and the importance of tracking weekly weight averages, waist size, and visual changes through photos. The diet approach starts with a strict regimen to break bad habits and establish new, healthy ones, recommending a protein intake of 0.8 to 1 gram per pound of goal weight and weightlifting to prevent muscle loss. The video also advises against drastic changes in exercise routines, suggesting consistency and gradual progression instead.
🚶♂️ Incorporating Walking and Lifestyle Changes for Efficient Fat Loss
The speaker discusses the role of increased activity levels, specifically walking, as a means to enhance fat loss efficiency without the need for extreme dietary restrictions. The recommended method involves scheduling 30-minute walks throughout the day, aiming for a total of 10,000 steps daily. This approach not only aids in digestion and energy levels but also incorporates social elements and mental stimulation through listening to audiobooks or podcasts. The speaker also addresses the issue of alcohol intake, suggesting its complete elimination for at least the initial two months of the weight loss journey to maintain calorie deficits and improve overall motivation. The importance of consistency is stressed, with advice on maintaining habits even when faced with challenges or setbacks. The speaker encourages viewers to keep habits alive through imperfect actions and to reset quickly after any deviations, emphasizing the mental progress made on tough days and the long-term benefits of steady, consistent action.
Mindmap
Keywords
💡Body Fat Percentage
💡Weight Loss Journey
💡Calorie Deficit
💡Portion Control
💡Progress Tracking
💡Macronutrients
💡Physical Activity
💡Alcohol Intake
💡Consistency
💡Mental Progress
💡Nutrition Plan
Highlights
The video discusses a plan for losing 40 lbs or 18 kg of body fat to achieve a goal physique.
A 40 lb weight loss could reduce body fat percentage from 30% to 15%, which is a sustainable and healthy goal.
The first 20 lbs of weight loss may not significantly change the midsection but will show progress in the face, shoulders, and arms.
The journey to lose 40 lbs is expected to take 5 to 6 months with no major setbacks.
Weight loss is not linear; there will be ups and downs, and daily weighing is recommended.
Weekly weight averages, waist size, and visual changes from photos are better measures of progress than daily weight.
A strict diet approach is recommended at the start of a fat loss phase for motivation and breaking bad habits.
Protein intake should be 0.8 to 1 gram per pound of goal weight to preserve muscle mass while losing fat.
A complete overhaul of diet and cutting out bad habits like junk food and stress eating is necessary.
Lifting weights 3 to 4 times per week for 45 minutes to an hour is a sustainable pace for most people.
Consistency in training is more important than intensity, and good form should be prioritized.
Adding daily cardio and drastically reducing calories can lead to burnout, injuries, or sickness.
Walking is an effective and underrated way to increase activity levels and contribute to fat loss.
Setting a goal of 8,000 to 10,000 steps per day can improve digestion, energy levels, and make walks more interesting.
Eliminating alcohol for at least the first two months can significantly aid in creating and sustaining a calorie deficit.
Consistency is key, and maintaining habits is more important than perfection on any given day.
Even on days when motivation is low, doing a part of the routine can still contribute to building a healthy identity.
Success in weight loss is about steady, consistent action rather than intense bursts followed by inactivity.
Transcripts
so in this video I want to go over what
I would do if I had to lose 40 lb or 18
kilos of body fat why 40 lb for a lot of
people 40 lb is all it would take for
them to get to their goal physique so
let's say you're currently at 220 lb
about 100 kilos and you're at 30% body
fat if you were to lose 40 lb you'd be
down at 180 lb about 81 kilos and that
would put you at 15% body fat and if
you're setting goals and if you're
sitting at a high body fat percentage
right now I think it makes the most
sense to set your first big physique
goal to be 15% body fat that's going to
be sustainable for most guys you're
going to be healthy you're going to look
great and it's all just a nice bonus
from there if you decide to go lower
down to 12% or 10% body fat so how would
I approach losing these 40 lbs well I
know that not all 40 lbs are going to be
the same those last 10 lounds of
stubborn belly fat are going to be the
hardest lose and they're going to take
the longest I also know that losing the
first 20 lbs will not show that much in
the midsection my abs are still going to
be covered with quite a lot of body fat
and the progress will mostly being the
face the shoulders and the arms I am
expecting close to be looser and that's
going to be a great sound of progress so
I'm looking at about a one size
reduction after losing 20 lbs mentally
it's very important that I prepare
myself for a longer journey ahead
because I know that I'm looking at about
5 to 6 months of solid work and that's
assuming no major set setbacks or life
events that get in the way which is of
course something that can happen and I
know that weight loss won't be linear
there are going to be a lot of ups and
downs even though I would weigh myself
every day and I highly recommend it
don't expect the scale to go down every
day for measuring progress I think it
makes the most sense to look at weekly
weight averages in combination with the
size of your waist and also visual
changes from photos and just paying
attention now when it comes to the diet
I would start off with a very very
strict approach and this is something I
changed my mind on over the years I'm
still a big believer in how small
changes over time add up to Big results
but I do think that if you have 40
lounds or more to lose that being strict
at the start of a fat loss phase is the
better approach for a few reasons the
first one is motivation it's very
important at the start to be fully
committed to the process and what really
gets that initial buying is if you drop
the first 10 to 15 pounds fast you see
changes you feel a lot better and
motivation is a lot higher and we also
know there's not a lot of risk of losing
muscle so we can go faster if you're
starting at a high body fat percentage
as long as you're eating 8 to 1 gram per
pound of your goal weight and protein
and your lifting weights you're going to
be fine now the second reason I think
being strict is better is for breaking
all bad habits there's a reason you have
an extra 40 pounds of body fat that
number in your current physique is just
a reflection of your habits that could
be too much junk food the weekend
snacking between meals could be stress
eating relying on prepackage process
convenience too much getting extras
after dinner could be portion sizes
whatever bad habits LED you to gain that
weight in the first place we need to
break those and we need to replace them
with new healthy ones and one of the
best ways to do that is by using a
strong pattern interrupt it's by making
100% commitment to completely cut those
behaviors from your life for the next 30
to 40 days that means no more door Dash
You're uninstalling the apps no snacking
you're creating a simple grocery list to
bring real food into the house you're
doing a complete overhaul of your diet
there are no exceptions and this will
allow your taste buds to reset and your
reward centers to reset so you're
actually opening up room for new health
eating habits to form you're cleaning
things up plus these simple meals are
much easier to track and much easier to
hit your Macros with and that will
naturally improve your consistency now
while I did say go very strict with the
diet for lifting weights my advice is to
go at a pace you can sustain I think
most people are perfectly fine with
lifting three to four times per week for
about 45 minutes to an hour that's if
you do it the right way which means
following a plan focusing good form
progressively overloading keeping a
training log and taking the workouts
seriously now with nutrition we want to
be more aggressive at this start but
with training it's sort of the opposite
you want to learn good form first and
build consistency you want to get that
initial sess side of the way and then
gradually get stronger over time and
make training harder and if you were
dabbling around before without any kind
of plan or intent in the gym by dialing
things in just the way I describe them
now you're already going to start
stimulating muscle growth and a mistake
that I see a lot of people make is
they're going to go very strict with
nutrition you're going to slash their
calories in half and then on top of that
they're also going to add daily cardio
they're going to be lifting weights five
to seven times per week suddenly for two
hours in the gym pushing every set to
failure and typically this leads to
burnout injuries or getting sick there's
no need to do that take your time focus
on consistency and do it the right way
let nutrition and hitting the like
button on my videos handle the maurity
of the fat loss you'll do much better
than those guys who start exercising 2
hours per day they're consistently
hungry and then eat it all back then get
frustrated and simply drop off now while
you could drop 40 lbs of body fat just
through nutrition and creating a calorie
deficit if you want to make things a lot
more efficient I would also recommend to
increase your activity levels and in my
opinion the best way to do that is
through walking and the method I found
works really well to add more walking
into my routine is to time block a few
30 minute walks into my daily schedule
that means that I already pre-committed
that time and I know it's already
allocated so other stuff doesn't get in
the way my first walk is usually as soon
as I wake up then there's one more in
the afternoon and there's one in the
evening which is usually after I finish
my workout but all of that and combining
with walking around the house I'm
already at about 10,000 steps per day
you can time your walks with meals if
you prefer to get those benefits for
digestion and energy levels you can also
time your walks with meetings if you
want to do it while you're in a phone or
in a conference call and I would
generally recommend if you're setting
goals to set up a goal of 8 to 10,000
steps per day the benefit are that you
won't have to cut calories as low you're
going to sleep a lot better you're going
to recover better from the JY you can
also listen to audiobooks and podcasts
during your walks to make them even more
interesting or you can invite someone to
join you and make it a social activity
walking has been an essential part of my
routine for getting in staying lean and
being healthy for the last 14 years and
I still believe it's highly underrated
and I wish more people were add this
habit into their life you know how I
mentioned earlier to be very strict with
your diet the start well another thing
we need to be brutally honest about is
alcohol intake I would highly recommend
completely eliminating alcohol for at
least the first two months this alone
will make a huge difference in creating
a calorie deficit and sustaining that
deficit over time to lose the 40 pounds
you'll be making way better food
decisions you'll be a lot stronger in
the gym and overall you're going to be a
lot more motivated this one is a
complete no-brainer if you're serious
about results and also have to point out
that none of this advice will work
unless you're you're consistent and my
advice for consistency is to be in a
mindset that you're going to do
everything in your power to keep the
Habit alive and I'm surprised by how few
people understand this everything is
easier when you have momentum when you
keep the chain going Break the Chain
Break momentum and everything is 10
times harder and you can maintain basic
momentum even with just a few minutes of
good effort on some days if you don't
feel like doing the whole routine one
day just do a part of it if you can't do
it perfect do it poorly if you make an
honest mistake instead of letting guil
turn one cookie into a whole bag and
then whole day or whole weekend off
quickly reset minimize your losses and
get back on track you don't always have
to do it for the best result or do it
perfectly sometimes you just do it for
the Habit keeping the Habit alive is
infinitely more important than how much
progress you can make on a single day go
to the gym and do two sets go back home
if you don't want to do more you still
win the truth is those days you don't
want to go and you go anyway are the
days you make the most mental progress
and that's what consistency looks like
over the long term sometimes you have to
make the Habit smaller in order to keep
the momentum going give yourself
permission to be imperfect you're still
getting things done and it's all helping
you build that new identity of a healthy
lean fit person success is more about
steady consistent action instead of
weeks where you go all in followed by
weeks where you go out if you follow
these steps I promise you you will see
results whether that's losing 40 lbs 50
60 or however many pounds you got to
lose this will work for you and if
you're looking for accountability and
coaching and you want to work with me on
your journey link for coaching is in the
description below so check that out and
I'm going to see you in my next video
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