More Running, More Fat Loss | E04

Summary

In this episode, the host shares his morning run in downtown Austin, reflecting on the increased efficiency of running due to weight loss. He discusses his meal prep, body fat percentage, and the challenges of balancing fitness goals with fatherhood. The video also covers his leg workout routine, the importance of controlling variables for success, and his thoughts on setting a good example for his daughter as she grows up.

Takeaways

• 🏃‍♂️ The speaker is in downtown Austin for a run, noting the area's solitude and hills.
• 🎶 The morning run turned into a more intense workout due to the hilly terrain and high heart rate.
• 🏃‍♂️ Weight loss has improved the speaker's running efficiency.
• 🕒 The speaker achieved a 7.29 minute mile pace over 7.59 miles.
• 🍌 The speaker is conscious of food weight and preparation, especially with a busy schedule.
• 🍳 Meal planning and portion control are emphasized for maintaining a diet.
• 📊 The speaker underwent a body scan to track progress postpartum, revealing a decrease in body fat and an increase in lean tissue.
• 🍚 Adjusting meals in anticipation of a higher-calorie dinner helps manage overall daily calorie intake.
• 🏋️‍♂️ The leg workout routine includes pre-exhaustion sets to maximize muscle fatigue.
• 🥗 The speaker made modifications to the restaurant meal to align with dietary goals.
• 🧘 Sauna sessions serve as a meditative space for the speaker to reflect on life priorities.
• 👨‍👩‍👧 The speaker contemplates the impact of his diet and lifestyle choices on his daughter's future relationship with food.

Q & A

Where is the speaker located at the beginning of the video?

The speaker is located downtown Austin.

What was the original plan for the speaker's morning activity?

The original plan was for an easy run for some nice aerobic miles.

How did the speaker's running experience change after losing weight?

The speaker noticed a huge difference in running efficiency after losing weight and getting lighter.

What was the speaker's total distance and time for the morning run?

The speaker ran 7.59 miles in 56 minutes and 46 seconds.

How much weight has the speaker lost since their last body scan?

The speaker has lost around 29.4 pounds since their last body scan.

What was the speaker's body fat percentage as of February 3rd, 2023?

The speaker's body fat percentage was 10.8%.

How does the speaker prepare for a night out at a restaurant while on a diet?

The speaker adjusts their meals throughout the day to lower calories or certain macros to compensate for the anticipated higher fat meal at the restaurant.

What is the speaker's approach to pre-exhaustion in leg workouts?

The speaker focuses on exhausting the legs with leg extensions and leg curls before doing barbell squats to ensure a thorough workout.

What does the speaker do to maintain a mind-muscle connection during workouts?

The speaker focuses on the movement, contraction, and feeling the muscles being trained to ensure they are activating the specific muscle fibers.

How does the speaker balance solitude and intensity in their daily routine?

The speaker balances solitude with their morning run and intensity with evening activities like strength training or using a sauna for meditation.

What is the speaker's perspective on setting goals and controlling variables as a new father?

The speaker emphasizes the importance of controlling variables to achieve goals but also acknowledges the responsibility to set a good example for their child, considering the impact of their actions on their child's mental health and view of food.