The Smartest Way To Get Lean In 2024
Summary
TLDRDieses Video skizziert die Bedeutung einer gesunden Ernährung für ein leanes Aussehen und stellt zwei Ernährungsstile in Frage: die food restrictive und die time restrictive Diäten. Es betont, dass eine stressarme und angenehme Diät besser für langfristige Erfolge ist, da Entscheidungs- und Entscheidungsmüdigkeit zu Stress führen kann. Der Sprecher diskutiert auch die Herausforderungen mit Protein-Obsession und plädiert für eine nachhaltige Ernährung, die in ein langfristiges Leben passen kann, um ein ästhetisch ansprechendes, schlankes Körperbild zu erreichen.
Takeaways
- 🍽️ Die Diät ist entscheidend für die Erreichung eines leanen Körpers, da sie die Muskeln, die durch Training aufgebaut wurden, offenbart.
- 🏋️♂️ Die meisten Menschen investieren 80% ihrer Anstrengungen in Muskelaufbau und nur 20% in die Diät, möglicherweise sollte es umgekehrt sein.
- 🚫 Food restrictive Diäten, wie Low-Carb, Low-Fett oder Vegan, setzen bestimmte Nahrungsmittelgruppen ein und bieten Struktur, können aber zu höherem Stress führen.
- 🕒 Zeit restrictive Diäten, wie Intermittenter Fasting oder OMAD (One Meal A Day), bieten Flexibilität bei den Essenszeiten, können aber zu Essstörungen führen.
- 🏃♂️ Minimal stress Diäten, die sowohl Zeit- als auch Food restrictive Elemente beinhalten, sind nachhaltiger und förderlich für eine langfristige Lebensweise.
- 🤔 Entscheidungserschöpfung, die durch ständige Entscheidungen über das Essen entsteht, kann zu Stress führen und die Diät-Aufrechterhaltung erschweren.
- 💉 Die Proteinzufuhr ist wichtig, aber die Fixierung auf eine sehr hohe Proteinmenge kann teuer, mühsam und langweilig sein.
- 🍲 Eine ausgewogene Proteinzufuhr, wie 100 Gramm pro Tag, ist einfach zu kalkulieren und zu erreichen, ohne den Genuss des Essens zu beeinträchtigen.
- 👕 Körperziele sollten den persönlichen Stil und das Verständnis für eine gesunde Lebensweise widerspiegeln, anstatt nur nach Größe zu streben.
- 🍰 Die Beziehung zu Lebensmitteln sollte nicht durch die Fixierung auf Proteine oder die Angst, nicht genug zu konsumieren, ruiniert werden.
- 🌐 Die Flexibilität im Leben und die Fähigkeit, gesunde Ernährung langfristig aufrechtzuerhalten, sind entscheidend für Erfolg bei der Erreichung eines leanen Körpers.
Q & A
Was ist der Hauptfokus des Skripts über Ernährung und Fitness?
-Der Hauptfokus des Skripts liegt auf der Bedeutung einer richtigen Ernährung für ein leanes und gesundes Aussehen, sowie auf der Unterscheidung zwischen Nahrungsmittel- und Zeitbeschränkungsdiäten.
Welche Rolle spielt die Ernährung im Vergleich zu Training für das Erreichen eines leanen Körpers?
-Die Ernährung spielt eine entscheidende Rolle, da selbst mit intensivem Training ohne eine gute Ernährung keine dauerhaften Ergebnisse erzielt werden können. Die Ernährung sollte mehr Aufmerksamkeit erhalten als das Training.
Was sind die Haupttypen von Diäten, die im Skript erwähnt werden?
-Im Skript werden Nahrungsmittelbeschränkungsdiäten und Zeitbeschränkungsdiäten wie Intermittierender Fasting und OMAD (One Meal A Day) behandelt.
Welche Vor- und Nachteile hat eine Nahrungsmittelbeschränkungsdiät?
-Vorteile sind die Struktur und Disziplin, die sie bietet, während Nachteile darin liegen, dass sie zu erhöhten Stressleveln führen kann, da man ständig Energie darauf verwendet, bestimmte Nahrungsmittel abzulehnen.
Was sind die möglichen Vorteile des Intermittierenden Fastings?
-Intermittierendes Fasting kann viele Vorteile haben, darunter die Fettmobilisierung, die Steigerung des Wachstumshormons, Verbesserungen der mentalen Klarheit und des Fokus sowie die Produktivität.
Wie kann eine Zeitbeschränkungsdiät zu Essstörungen führen?
-Eine Zeitbeschränkungsdiät kann zu Essstörungen führen, wenn die Menschen sich zu sehr auf das Nichtessen konzentrieren und dann große Portionen verputzen, was zu Schwierigkeiten bei der Portionkontrolle später im Leben führen kann.
Was ist der Hauptvorschlag des Skripts für eine nachhaltige Ernährungsweise?
-Der Hauptvorschlag ist, eine stressarme, genießbare und nachhaltige Ernährung zu finden, die langfristig Teil des Lebensstils sein kann und nicht nur eine kurzfristige Maßnahme ist.
Was ist die Meinung des Skripts über den Proteinbedarf im Allgemeinen?
-Das Skript argumentiert, dass der Proteinbedarf für normale Menschen nicht so hoch sein muss wie oft von Fitness-Experten vorgegeben, und dass 100 Gramm Protein pro Tag eine realistische und leicht zu erreichende Zielvorgabe ist.
Wie wirkt sich der Protein-Obsession auf das allgemeine Wohlbefinden und die Lebensqualität aus?
-Die Protein-Obsession kann das Wohlbefinden beeinträchtigen, indem sie das Verhältnis zur Ernährung und Freude am Essen negativ beeinflusst und zu Entscheidungsüberschuss und mentaler Erschöpfung führt.
Was ist der Einfluss der Entscheidungsüberschuss auf das Ernährungsverhalten?
-Der Entscheidungsüberschuss kann zu Stress und Erschöpfung führen, was dazu führen kann, dass Menschen impulsiv Entscheidungen treffen und von ihrer Diät abweichen.
Welche Rolle spielt die Mentalität in der Umsetzung einer Diät?
-Die Mentalität ist entscheidend, um die Umsetzung einer Diät zu erleichtern und zu gewährleisten, dass sie langfristig und nachhaltig ist.
Outlines
🍽️ Essensauswahl und Stress bei Diäten
Dieser Absatz behandelt die Bedeutung der Ernährung für das Erscheinungsbild und stellt zwei Arten von Diäten vor: die Nahrungsmittelbeschränkungen und die Zeitbeschränkungen. Die Autorin betont, dass eine gesunde Ernährung für die Entwicklung von Muskeln und die Vermeidung von Fettnoten entscheidend ist. Nahrungsmittelbeschränkende Diäten wie Low-Carb oder Vegan können zu Stress führen, da sie die Entscheidungskraft und damit den mentalen Energieverbrauch erhöhen. Die Zeitbeschränkungen, wie Intermittierender Fasting, bieten die Möglichkeit, eine Vielfalt von Nahrungsmitteln zu genießen, was das Stressniveau verringert, kann aber auch zu Essstörungen führen.
🥗 Minimaler Stress und langfristige Ernährungspläne
Der zweite Absatz konzentriert sich auf die Auswirkungen von Entscheidungsüberschuss und Entscheidungserschöpfung auf die Ernährungsgewohnheiten. Es wird betont, dass eine langfristige, stressarme und angenehme Ernährung geplant werden sollte, die in ein Leben integriert werden kann. Die Autorin empfiehlt, die Proteinzufuhr zu reduzieren, um Kosten und Einkaufs- sowie Zubereitungsaufwand zu minimieren, und betont die Wichtigkeit, eine Diät langfristig zu verfolgen, die man lebenslang befolgen kann.
🏋️♂️ Proteinfixierung und ihre Auswirkungen auf das Fitness-Gefühl
In diesem Absatz wird die Fixierung auf Proteinzufuhr in der Fitness-Industrie kritisiert. Die Autorin erklärt, wie die蛋白fixierung das Verhältnis zu Nahrung beeinträchtigen kann und wie die ständige Entscheidungsfindung, wie viel Protein man benötigt, zu psychischem Erschöpfung führen kann. Sie plädiert für eine einfachere Herangehensweise an die Ernährung, die auf weniger Stress und eine bessere Lebensqualität abzielt, anstatt ständig über Protein zu broockseln.
🤸♂️ Ziele und Einstellungen im Fitness- und Ernährungsbereich
Der vierte Absatz spricht über die individuellen Ziele im Fitnessbereich und wie diese die Ernährung beeinflussen können. Die Autorin teilt ihre persönlichen Ziele mit, die darauf abzielen, eine schlanke, ästhetische Körperform zu erreichen, anstatt extrem muskulös zu werden. Sie betont die Wichtigkeit einer positiven Einstellung und der Nachhaltigkeit von Ernährungsmustern, um ein gesundes und zufriedenstellendes Leben zu führen.
Mindmap
Keywords
💡Diät
💡Ernahrungseinschränkungen
💡Zeitbeschränkungen
💡Stress
💡Kohlenhydrate
💡Fett
💡Protein
💡Entscheidungsmüdigkeit
💡Langfristige Ernährung
💡Aesthetische Physik
Highlights
Diet is crucial for achieving a lean physique, even more so than training.
Being lean improves physical appearance and overall well-being.
People often focus too much on muscle building and not enough on diet.
There are two main types of diets: food restrictive and time restrictive.
Food restrictive diets eliminate certain food groups and can lead to stress.
Time restrictive diets, such as intermittent fasting, can have multiple health benefits.
Stress from restrictive diets can increase cortisol levels, which may hinder fat loss.
A stress-free and enjoyable diet is recommended for long-term adherence.
The importance of minimal stress dieting for sustainable lifestyle changes.
The potential downsides of time restrictive diets, including disordered eating habits.
The role of decision fatigue in making dietary choices and its impact on stress levels.
The speaker's personal preference for a lean and aesthetic physique over bulkiness.
The difficulty of consuming very high amounts of protein daily and its potential downsides.
The impact of the fitness industry on people's relationship with food and the obsession with protein.
The importance of enjoying food and not letting protein obsession overshadow culinary experiences.
The concept of diminishing marginal returns when excessively focusing on protein intake.
The speaker's emphasis on a sustainable, enjoyable, and long-term approach to diet and lifestyle.
Transcripts
if your goal is to look like this then
what you have to get right is your diet
because for all the years of training
even now if I gain two three four kilos
I would look like a totally different
person my jawline would be less defined
my face would blow up and get puffy the
love handles will come back being lean
you actually feel great you look better
in clothes you feel lighter on your feet
you have this sharp feeling and most
people spend 80 of their effort in
building muscle and 20 on their diet
when arguably it should be the other way
around training can be fairly simple
especially if you follow a minimalist
approach like I share on my channel but
the diet that takes a lot of time to
figure out so today I'll talk about two
styles of diet and let's find out which
one is the best way for you to get lean
all the training in the world is not
gonna do anything unless you get your
diet right and you can get lean enough
to show the muscle that you built and in
the diet side we have two kinds of diets
we have food restrictive diets and time
restrictive diets so food restrictive
diets is diet that restrict certain
foods like no carb no sugar no fat you
know vegetarian vegan pescetarian
Carnival keto paleo all of these things
that are saying no to a certain group of
food and what what is the benefit of
that is that it does give you some sort
of structure and discipline to your diet
so you're not just eating everything and
oftentimes these choices are made based
on ethical reasons or based on their own
health requirements right somebody's you
know intolerant to something and by
becoming aware of your own body's needs
and being more in tune with what your
body needs this can actually lead to a
healthier lifestyle and I think for a
lot of people this way works biggest
problem in my opinion with food
restrictive diets is that they lead to
bigger stress levels and the reason for
that is you are actually using a lot of
energy saying no to that food if that
food is something that you enjoy so no
sugar I mean no carb is the main one
right like I'm from Korea eighty percent
of our food is based in carbohydrates
and I love pasta I love Italian making
Italian pasta eating Italian pasta And
Pastries and all this kind of stuff and
if my whole life came to you know carbs
or gem carbs or sexy body it's not such
an easy call so every time I have to say
no carbs or no fat I mean fat makes
everything taste good and if you have to
say no fat again every time you have to
say no to that you're using a lot of
your mental energy to keep that alive
you're relying on a limited resource
decision energy and mental energy and
you're constantly using that which
builds up stress and stress is cortisol
and cortisols relations with insulin are
go into this in other videos but
basically the more stressed you are you
know in the short term your appetite
might go down but in the longer term
it's much more likely to increase your
blood sugar lead to insulin spikes and
lead to bingy if you actually want to
get to a low body fat what you want to
do is go for the Stressless diet this is
so so key you want to go for a
Stressless enjoyable diet that allows
you to stay in a caloric deficit over
the long run so let's go into the next
one the time restrict active diets
there's obviously fasting is another way
to call it you have omad you know one
meal a day you have intermittent fasting
and all these kinds of other fasting
methods you know even Ramadan which is a
form of fasting religious fasting we can
call it a lot of research has been done
into fasting and actually I think the
scientific literature agrees that
intermittent fasting and other kinds of
fasting is very very beneficial in many
many different ways whether it's fat
mobilization or increasing human growth
hormone or even improvements in joint
health mental Clarity and focus
productivity you know if you've tried it
you've probably experienced some of
these things yourself so I think that's
one of the biggest benefits of fasting
and also because it's not food
restrictive it means that you can eat a
lot of different kinds of food that you
love like chocolates and gelato and
incredible amounts of pesto and pasta
and Norma and carbonara and all this
kind of stuff which helps with your
stress level you know I'm the kind of
guy that when I have that you know it's
it's good for my stress levels what are
some of the negatives of time
restrictive eating and that is that you
can actually also with this style
develop some kind of eating disorder
because if you are so focused on not
eating not eating at this time this time
this can actually get very stressful for
some people so that eventually when they
do eat they tend to binge eat or eat
huge portions and the whole point of
frosting is done because they just go
and eat 2500 3 000 calories and they get
so used to eating these huge portions
that later on in life they have
difficulty with portion control another
thing is that with fasting throughout
the day there's an adjustment period
where if you're not if your body's not
adjusted to that cycle of fasting then
you can get these hunger spikes during
the day where you feel you know suddenly
really really out of energy and things
like that so what do you think is the
best way for you the one thing I will
say is that minimal stress dieting is
what you should be focusing on whether
it's time restriction or food
restriction the stress also comes from
what's called decision fatigue every
time you make a decision it's energy
that you use if this resonates with you
like going out for lunch with your
friends and like what should we eat I
don't know oh I should eat that oh but I
had that yesterday should I have that
chicken all the chickens fried or fried
chicken is high calories maybe I should
just get McDonald's it's easy off but
McDonald's is fast food I should get
that pocket oh but it's just way too
expensive and sweet you see what's
happening here decision fatigue and then
you go oh you know you get stuck get
really hungry you're stuck whatever I'll
just eat whatever and every time you're
going through these decisions and your
level of decision fatigue builds up your
stress levels build up then you make
rash decisions you fall off track it's
very easy to fall off track so really
really understand that when it comes to
diet what you're looking for is
long-term minimal stress and enjoyable
so that it can become part of a
long-term lifestyle and whenever you try
a new diet think to yourself can I do
this for the rest of my life and if the
answer is no and the chancellor it's not
quite the right one for you
YouTube
[Music]
we have the seaweed and the water and
all the other seasonings like this and
then
foreign
[Music]
let's talk about the protein so that's
about being a bit stingy but let's say
41 to 45 grams of protein first meal so
in the in the 1900 calories that I have
left for the rest of the day but I
should be aiming for more than 60 grams
of protein if you're just like a normal
guy five six five seven five eight five
nine six foot somewhere between 65 and
80 kilograms between the ages of 17 to
37. if you fall into any of these cap
like all of these categories your mint
and you do sort of some kind of moderate
exercise couple times a week or more
you're not just sitting on your ass all
day then your maintenance is probably
around 2400 roughly so if you want to
get lean you should eat around 2 000 or
2100 for you that I just mentioned
probably just thinking okay every day I
want to get more than 100 grams of
protein that's a good way to think now
technically all these protein Fitness
gurus right all these shakes companies
things they're going to tell you you
need like way more like 140 150 60. and
probably
if you got that much protein like you
will feel your recovery is better you
will build muscle maybe at a slightly
faster rate but as someone that's tried
it it's not that easy to eat 150 plus
grams of protein a day it can be
expensive
it can be a chore to shop for it it can
be you know a to cook and it can
be boring just having a lot of chicken
breasts all the time because otherwise
if you don't have these kind of lean
proteins you start going for like these
fatty proteins like it could be peanut
butter which is good by the way Peanut
Butter you might opt for like really
fatty chicken like fried chicken or just
Burgers because you're like I need to
get the protein well guess what that
comes with a whole lot of extra calories
and now you've just broken the caloric
deficit that you want to be in and
you've Justified it by saying oh you
know it's because I need more protein
right
if you've done if you've tried to eat
like 140 plus grams of protein a day you
know how hard it is to like constantly
be doing that and then all these Fitness
people they're just like all right so I
just like have these oats and then these
shakes and I have like two shakes or
like I just focus on getting like 100
grams of protein in my first meal and
then I back whatever backfill the rest
it's just like
you hear these people talk and you're
like their relationship with food
is kind of messed up it's kind of
different like they talk about food
in a different way I don't want to be
that
I love food you have no idea how much I
love food like you and I if we met could
probably talk about like our favorite
foods like and really just talk about
like how good it tastes for like an hour
I'm a foodie and I don't
I see these people
um they say they even say things like
you know working out is not even that
difficult anymore it's just the
nutrition it's just like this constant
mental fatigue of deciding what to eat
and trying to get enough protein for
each meal like it's really really tiring
for them to constantly think about like
protein protein whenever you meet a
friend it's like protein whenever you go
home it's a protein meat proteins are
expensive and even plant proteins are
expensive plus you know there's no
flexibility in your lifestyle and you
can't really enjoy a really nice bowl of
tomato pasta thing without thinking
where's the protein like I should slice
some chicken breasts in there
there's something about that that's like
the fitness industry I think as a whole
contributed to messing up people's
relationship with food
um sure it has raised awareness about
trying to be healthy and and and and and
and like healthy macronutrients or
whatever
but it also kind of with the protein
Obsession has kind of messed up people's
like thing and they get so stressed and
then it's like it's like working out
till failure all the time it's fatiguing
it's mentally
fatiguing is actually a thing called
decision fatigue as well that makes you
like tired of deciding all the time what
to eat what you should eat whether you
got enough protein so that's why I say
if for a normal guy just like it's easy
to calculate it's easy to do the maths
just make things easy like 100 grams
that's fairly easy okay I'm gonna have
aim for more than 100 each day that's
that's easy right that's easy to
remember that's easy to calculate each
time you have a protein you're like oh
that's 30 also I've certainly left like
it's easy it's like 140 grams you have
like 40 it's like 100 grams more I don't
know it's just
I always found it much easier that way I
I hope that um resonates with some of
you it probably does for people that
have really obsessively tried to like
hit their protein novels it's like you
have to think about diminishing marginal
returns as well maybe all that energy
that you're spending on like trying to
get enough protein and finding like and
shopping and cooking like what are the
things in your life are you neglecting
as you use your mental rhyme obsessing
about getting enough protein you know
that's a bit of a rant but
um that's also the reason I probably say
this is also because
my goals are not the same as the guys
that obsess over protein like these guys
usually want to get really big like they
actually want the absolute size of their
body to be like much bigger whereas I
always like wanted a much more sort of
slim lean but also kind of strong muscle
development so everyone looking at you
when you take your shirt off it's like
looks amazing but when you walk around
you know just like wearing normal
clothes people won't look at you be like
wow that guy's buff like he's huge like
I never I never really like wanted that
I don't think those guys look good in
suits
um just about to like bust through like
you know like all the buttons are just
like holding on for dear life like
and all the pants like the thighs like
some guys really love that look they
want that they think that that's like
really masculine and dominant and look
like you do you everybody can do what
they want but I just I I'm also like
like quite like fashion you know I quite
like dressing kind of sometimes
oversized like I like sort of dressing
hips sometimes too and
so
I like my frame my body shape and my
frame to be aesthetically pleasing so
that when I wear different styles of
clothes I can look good like not like
Tonk but just just good and then
um
yeah and and that's probably why because
that's my goal just having a lean
aesthetic physique that's probably why I
don't obsess as much over like
maximizing every protein synthesis
um that must happen
when I was younger I was like that but I
was like this is just too much
you know
it's gonna mess up my I'm not gonna
enjoy food as much
no you get tired of chicken breasts you
get tired of
you know like minced beef all the time
it's like what
foreign
have you tasted like delicious Indian
curry or like a really delicious pad
thai
oranasi Goreng or
kimchi
or
um
some turkey flat
or some margarita like proper Neapolitan
Margarita or amatricano or carbonara or
some gelato with brioche like there's
there's a world of food out there that
is so good that is ridiculously insanely
good
and your protein obsession
sorry sorry to say that your protein
obsession
is rather
pitiful when you see it from that
perspective of course it's your life
design it how you want
but um
I always think enjoyable sustainable
long-term wins the game now the whole
process that smoothens the whole thing
that makes this like this process easier
is the mindset right so
um I really hope that these bulbs
um it's like the mindset bubbles I'll go
more into that in my later video so I
hope this really helped guys and um if
you have any questions uh please leave
them in the comments and you know share
this video with anyone that wants to
hear it and hit the Subscribe button if
you think this kind of video helps you
and and you really want to get a lean
and aesthetic body all right cool
Weitere ähnliche Videos ansehen
Wie Ich mein Testosteron verdoppelt habe (natural)
You Can And SHOULD Train Every Day!
Sophie Passmann erklärt männlichen Feminismus | NEO MAGAZIN ROYALE mit Jan Böhmermann - ZDFneo
This Brain Food Will Change Your Life
Women PUNISH Men Who COMMIT and REWARD Men Who Won't
[FREE SCRIPT] Cody's New IUL Phone Script
5.0 / 5 (0 votes)