The Smartest Way To Get Lean In 2024
Summary
TLDRThis video script emphasizes the importance of diet over exercise for achieving a lean physique. It discusses two diet styles: food restrictive diets, which limit certain food groups and can lead to stress, and time restrictive diets, like intermittent fasting, which may be beneficial but could also cause disordered eating. The speaker advocates for a stress-free, enjoyable diet that supports long-term adherence, and touches on the protein obsession in fitness culture, suggesting a more balanced approach to nutrition and lifestyle for sustainable results.
Takeaways
- 🍽️ Diet is crucial for achieving a lean physique, with the speaker emphasizing that diet is often more important than exercise.
- 🚫 Food restrictive diets, such as no-carb or no-fat diets, can provide structure but may lead to increased stress and potential health issues.
- 🕒 Time restrictive diets, like fasting, have shown benefits such as fat mobilization and increased growth hormone, but can also lead to disordered eating patterns.
- 🏋️♂️ Training can be simple and minimalist, but finding the right diet takes more time and effort.
- 🤔 The speaker suggests that people often spend too much time on building muscle and not enough on their diet, recommending a shift in focus.
- 🌱 Being lean not only improves physical appearance but also enhances overall well-being, making one feel lighter and more agile.
- 🍰 The enjoyment of food and the reduction of stress are key to a sustainable diet, suggesting that a 'Stressless diet' is preferable for long-term adherence.
- 🔄 Decision fatigue, or the mental exhaustion from constantly making dietary choices, can lead to poor food decisions and increased stress.
- 💪 The speaker's personal preference is for a lean and aesthetic physique rather than extreme muscular size, influencing his approach to diet and protein intake.
- 🥚 There is a critique of the fitness industry's focus on high protein intake, suggesting that it can be excessive and lead to an unhealthy relationship with food.
- 🥗 The importance of a balanced approach to diet is highlighted, with the speaker advocating for a sustainable, enjoyable, and minimal-stress lifestyle.
Q & A
What is the primary focus of the speaker's message regarding achieving a lean body?
-The speaker emphasizes the importance of diet over training when trying to achieve a lean body, suggesting that most people should spend more time on their diet than on muscle building.
What are the two main styles of diets discussed in the script?
-The two main styles of diets discussed are food restrictive diets and time restrictive diets, with examples like keto, paleo, and intermittent fasting.
Why does the speaker argue that food restrictive diets can lead to increased stress levels?
-The speaker believes that food restrictive diets can lead to increased stress because they require constant mental energy to say 'no' to enjoyable foods, which can build up stress and potentially lead to unhealthy eating behaviors.
What is the term used to describe the mental fatigue that comes from making too many decisions?
-The term used to describe this mental fatigue is 'decision fatigue', which can lead to rash decisions and falling off track with dietary goals.
What are some of the benefits of time restrictive diets according to the script?
-Time restrictive diets, such as intermittent fasting, can lead to benefits like fat mobilization, increased human growth hormone, improved joint health, mental clarity, focus, and productivity.
What potential negative effect of time restrictive diets does the speaker mention?
-The speaker mentions that time restrictive diets can lead to binge eating or eating huge portions due to the stress of not eating during certain times, which can disrupt the goal of maintaining a caloric deficit.
What is the speaker's stance on the amount of protein intake recommended by fitness gurus and protein shake companies?
-The speaker criticizes the high protein intake recommendations, suggesting that it can be expensive, time-consuming, and lead to a monotonous diet, which may not be sustainable for most people.
Why does the speaker suggest aiming for 'more than 100 grams of protein' per day for an average person?
-The speaker suggests this as an easy-to-remember and sustainable goal that avoids the stress and expense of trying to meet higher protein intake recommendations.
What does the speaker mean by 'minimal stress dieting'?
-Minimal stress dieting refers to a dietary approach that is enjoyable, sustainable, and causes minimal decision fatigue, allowing it to become a long-term lifestyle rather than a short-term fix.
What is the speaker's opinion on the relationship between the fitness industry and people's relationship with food?
-The speaker believes that the fitness industry's focus on protein obsession and strict dietary guidelines has negatively impacted people's relationship with food, causing stress and decision fatigue.
What is the speaker's personal goal regarding body physique?
-The speaker's personal goal is to achieve a lean, aesthetic physique that looks good both shirtless and in normal clothing, rather than being extremely muscular or 'buff'.
Outlines
🍽️ The Importance of Diet Over Training
This paragraph emphasizes the critical role of diet in achieving a lean physique. It points out that even with consistent training, improper diet can lead to unwanted weight gain and loss of definition. The speaker suggests that people often prioritize muscle building over diet, but the opposite should be true for effective results. The paragraph introduces two types of diets: food restrictive and time restrictive, explaining that food restrictive diets, such as keto, paleo, and vegetarian, offer structure but can lead to increased stress levels due to the constant denial of enjoyable foods. The importance of a stress-free diet for long-term adherence and health is highlighted.
🕒 Time Restrictive Diets and Their Impact
The second paragraph delves into time restrictive diets, such as intermittent fasting and one-meal-a-day (OMAD) approaches. It acknowledges the benefits of fasting, including fat mobilization, increased growth hormone, and improved mental clarity. However, it also addresses potential downsides, such as the risk of developing eating disorders due to the strict eating windows, leading to binge eating and portion control issues. The paragraph also mentions the adjustment period for fasting, where individuals might experience hunger spikes and energy drops, affecting daily routines.
🥚 The Protein Obsession and Its Drawbacks
This paragraph critiques the fitness industry's focus on high protein intake, suggesting it has negatively impacted people's relationship with food. The speaker argues that the constant pursuit of protein can lead to decision fatigue and mental exhaustion, as individuals agonize over every meal's protein content. It also points out the impracticality and expense of consuming very high amounts of protein daily, which can lead to unhealthy food choices and break the caloric deficit necessary for leanness. The paragraph calls for a more balanced and enjoyable approach to nutrition that doesn't center solely on protein.
🏋️♂️ Achieving a Lean and Aesthetic Physique
In the final paragraph, the speaker discusses personal fitness goals and the desire for a lean, aesthetic physique rather than massive muscle size. They advocate for a mindset that values long-term sustainability and enjoyment over short-term gains. The paragraph touches on the importance of not obsessing over protein synthesis and maintaining a varied and pleasurable diet. It concludes by encouraging viewers to subscribe for more content aimed at helping achieve a lean and aesthetic body, and to share the video with others interested in the same goals.
Mindmap
Keywords
💡Diet
💡Lean
💡Food restrictive diets
💡Time restrictive diets
💡Stressless diet
💡Cortisol
💡Decision fatigue
💡Protein
💡Caloric deficit
💡Minimalist approach
💡Aesthetic physique
Highlights
Diet is crucial for maintaining a lean physique, even more so than training.
Being lean enhances appearance and physical well-being, including better fitting clothes and increased energy.
The common mistake of focusing more on muscle building than diet should be reversed for optimal results.
Food restrictive diets, such as no carb or keto, provide structure but can lead to increased stress levels.
Stress from food restrictions can impact health by increasing cortisol levels and potentially leading to binging.
A stress-free diet is recommended for long-term adherence and sustainability.
Time restrictive diets like fasting can have benefits such as fat mobilization and increased growth hormone.
Fasting allows for more food variety and can help manage stress levels better than food restrictions.
Potential downsides of time restrictive diets include the risk of developing eating disorders and difficulties with portion control.
The importance of minimal stress dieting is emphasized for a sustainable lifestyle.
Decision fatigue from constantly choosing what to eat can lead to poor food decisions and increased stress.
Aim for a diet that can be maintained long-term without causing decision fatigue or stress.
Protein intake recommendations vary, but a general guideline is to aim for over 100 grams per day for most individuals.
High protein intake can be challenging and may lead to unhealthy eating habits or excessive costs.
The importance of enjoying food and not obsessing over protein for a balanced relationship with food.
Different goals may influence protein intake, with some preferring a lean and aesthetic physique over massive muscle size.
The fitness industry's focus on protein can sometimes negatively impact people's relationship with food.
A sustainable and enjoyable diet is key to long-term success in achieving a lean and aesthetic physique.
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
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