If I Wanted to Get Shredded For Summer, I'd Do This...

Summary

This video script offers a science-backed strategy for achieving a leaner physique, emphasizing the importance of a realistic timeline and a calorie deficit diet. It suggests setting up a conducive food environment, prioritizing protein intake, and choosing filling, nutritious foods. The script also highlights the effectiveness of weightlifting for fat loss and recommends tracking daily steps and calories. Consistency hacks, including the 'power of 60%', regular diet breaks, and patience with fat loss progression, are shared to enhance the likelihood of success.

Takeaways

• 😀 Most people underestimate the time it takes to get lean, with over 80% failing to achieve their goals.
• 🕒 Setting a realistic timeline is crucial; achieving 12% body fat with good ab definition may take longer than expected.
• 🍽️ Diet is the primary driver of fat loss, achieved by creating a calorie deficit through eating fewer calories than needed daily.
• 🔍 Use a calorie calculator to find the right calorie deficit, like the one at builtwithscience.com.
• 🚫 Fix your food environment by removing trigger foods and placing high-calorie items out of sight or in hard-to-reach places.
• 🥚 Prioritize protein in your diet to protect muscles and force the body to burn fat for energy, aiming for about 0.8g per pound of body weight.
• 🥔 Choose nutrient-dense, filling foods like potatoes, oats, whole grains, lean proteins, apples, and oranges over processed foods.
• 🥗 Incorporate a variety of filling, nutritious foods and vegetables to help stay full on fewer calories.
• 🏋️‍♂️ Combine a calorie deficit with weight lifting for the most effective fat loss, ensuring not to lose muscle mass.
• 🚶‍♂️ Track daily steps and aim for at least 7,000 steps per day to avoid subconscious laziness during a diet.
• 🔢 Track your calorie intake to ensure you're on target, even if just for a week, to adjust your diet as needed.
• 💪 Consistency is key; aim for at least 60% of the time to achieve your goals, rather than aiming for perfection.
• 🛑 Implement diet breaks every 8 to 12 weeks to recharge mentally and physically, allowing for a brief increase in calorie intake.
• 👀 Be patient with fat loss, as the body tends to lose fat from the face, chest, shoulders, and arms before the belly area.
• 🔄 Stick to the plan and trust the process, as significant changes in belly fat may not be visible until several months into the diet.

Q & A

What is the success rate for people trying to get lean in a year according to the script?

The script states that more than 80% of people who try to get lean end up failing.

What is the first step mentioned in the script for getting lean?

The first step mentioned is creating a realistic timeline for your diet and picking a photo that best matches your current body to understand how long it might take to reach a certain body fat percentage.

Why is it important to fix your food environment when trying to get lean?

Fixing your food environment is important because it sets you up for success by removing trigger foods from easy access and placing high-calorie snacks in hard-to-reach places, which helps in avoiding overeating.

What role does protein play in fat loss according to the script?

Protein plays a crucial role in fat loss by protecting muscles from being burned off for energy during the diet, forcing the body to burn more fat instead.

How much protein per day is recommended in the script for someone who weighs 180 lbs?

For someone who weighs 180 lbs, the script recommends consuming around 140 grams of protein per day.

What is the significance of eating highly filling nutritious foods in the context of the script?

Highly filling nutritious foods are significant because they help keep people full after a meal, which can aid in reducing overall calorie intake and promoting fat loss.

What does the script suggest for maintaining a calorie deficit while eating?

The script suggests eating 80% of the time highly filling nutritious foods and vegetables, and allowing 20% of the time for treats and more processed foods to avoid an overly restrictive mindset.

What exercise protocol is ranked as the most effective for fat loss in the script?

A calorie deficit plus lifting weights is ranked as the most effective method for fat loss in the script.

Why is tracking daily steps important during a diet according to the script?

Tracking daily steps is important to avoid becoming subconsciously lazier and reducing the number of steps taken as one gets leaner, which can hinder fat loss progress.

What are the 'consistency hacks' mentioned in the script to help people stick to their diet and exercise plan?

The 'consistency hacks' mentioned are aiming for consistency at least 60% of the time, taking diet breaks every 8 to 12 weeks, and understanding that the body tends to lose fat last in the belly area, so patience is key.

What is the final advice given in the script regarding sticking to the diet and exercise plan?

The final advice is to stick to the plan for a longer period, as the body tends to show significant changes in belly fat after several months of consistent effort.

Outlines

00:00

🏋️‍♂️ Achieving Lean Body Through Diet and Exercise

The first paragraph emphasizes the challenges of getting lean, noting that over 80% of people fail due to underestimating the time and effort required. It introduces a three-step approach to overcoming these odds, starting with diet as the primary driver of results. The speaker shares personal experience, suggesting a realistic timeline for fat loss based on body fat percentage goals. The importance of a calorie deficit is highlighted, along with strategies to manage the food environment, such as removing trigger foods and mindful eating. The role of protein in preserving muscle mass during weight loss is underscored, with a recommendation to consume approximately 0.8 grams of protein per pound of body weight daily. The paragraph concludes with advice on incorporating filling, nutritious foods and allowing occasional treats to maintain a balanced diet, all while tracking calories to ensure staying on target.

05:00

🚶‍♂️ Consistency Hacks for Sustainable Fat Loss

The second paragraph focuses on maintaining consistency during the fat loss journey. It discusses the tendency for people to become less active as they lose weight and suggests tracking daily steps to counteract this. The speaker advocates for the 'power of 60%', indicating that consistent tracking of calories at least 60% of the time is more effective than sporadic efforts. The concept of diet breaks is introduced as a method to prevent burnout, recommending a brief increase in calorie intake every 8 to 12 weeks. The paragraph also addresses the common misconception that belly fat should be the first to disappear, explaining that the body tends to lose fat from other areas first before targeting the abdominal region. The importance of patience and perseverance is emphasized, with examples of individuals who achieved significant fat loss by sticking to their plans over time. The paragraph ends with an invitation to access a science-based plan for personalized guidance.

Keywords

💡Lean

The term 'lean' in the context of the video refers to having a low body fat percentage and a more toned or muscular appearance. The video's theme revolves around achieving a lean physique, with the script providing steps and tips on how to get leaner. For example, it discusses the importance of setting a realistic timeline for reaching a certain body fat percentage and the process of losing fat while preserving muscle mass.

💡Calorie Deficit

A 'calorie deficit' is the concept of consuming fewer calories than one's body needs to maintain its current weight, which forces the body to use stored fat for energy. This is a central strategy for weight loss and getting leaner, as mentioned in the script when discussing the importance of diet in achieving the desired body composition.

💡Body Fat Percentage

The 'body fat percentage' is the proportion of fat in relation to total body mass. The video script emphasizes the goal of reducing body fat percentage to achieve a leaner appearance, with specific timelines provided for reaching around 12% or 15% body fat for better ab definition.

💡Protein

'Protein' is a macronutrient essential for muscle growth and repair. The script highlights the importance of consuming adequate protein during a diet to prevent muscle loss while the body burns fat for energy. It suggests a specific intake of 0.8 grams of protein per pound of body weight as a guideline.

💡Food Environment

The 'food environment' refers to the surroundings and conditions in which one eats, including the availability and accessibility of food. The video script advises modifying the food environment to set oneself up for success, such as by removing trigger foods from easy reach and placing high-calorie snacks in hard-to-reach places.

💡Mindful Eating

'Mindful eating' is the practice of being fully present and aware while eating, without distractions. The script mentions that one of the predictors of being overweight is eating in front of the TV, suggesting that mindful eating can help with weight management and getting leaner.

💡Nutritious Foods

The term 'nutritious foods' refers to food items that provide essential nutrients and have health benefits. The video script recommends eating a diet rich in nutritious foods, such as whole grains, lean proteins, and fruits, which can help with satiety and contribute to fat loss.

💡Calorie Tracking

'Calorie tracking' involves monitoring the calorie intake to ensure it aligns with weight loss goals. The script suggests that tracking calories can help individuals become aware of their consumption and make necessary adjustments to stay within a calorie deficit.

💡Weight Lifting

'Weight lifting' is a form of strength training that involves lifting weights to increase muscle strength and size. The video script positions weight lifting as an effective method for fat loss, as it signals the body to retain muscle mass while burning fat.

💡Daily Steps

The term 'daily steps' refers to the number of steps a person takes in a day, which is an indicator of physical activity level. The script advises tracking daily steps and aiming for at least 7,000 steps to maintain activity levels and support fat loss.

💡Consistency Hacks

'Consistency hacks' are strategies or techniques that help individuals maintain consistency in their efforts towards a goal. The script provides three such hacks for sticking to a fat loss plan, including the power of 60% tracking, implementing diet breaks, and understanding the body's fat loss pattern.

Highlights

Over 80% of people attempting to get lean fail, but there are science-backed steps to beat the odds.

Creating a realistic timeline is crucial; most underestimate the time required to lose fat.

A calorie deficit is essential for forcing the body to use fat for energy.

Use a calculator to find the right calorie deficit, but first, fix your food environment by removing trigger foods.

Protein is vital for preserving muscle mass during a diet, aiming for 0.8g per pound of body weight.

Highly filling nutritious foods like potatoes, oats, and lean proteins should make up 80% of your diet.

Allow 20% of your diet for treats and less filling foods to avoid a restrictive mindset.

Tracking calories can help ensure you're on target, even if just for a week.

Lifting weights combined with a calorie deficit is the most effective method for fat loss.

Tracking daily steps and aiming for at least 7,000 steps per day can prevent subconscious laziness.

Consistency is key; aim for 60% of the time instead of perfection.

Diet breaks every 8 to 12 weeks can help recharge both mentally and physically.

Belly fat is often the last to go; patience and persistence are required for visible changes.

Examples of individuals who succeeded by sticking to the plan despite initial slow progress.

A science-based step-by-step plan is available at buildwithscience.com for personalized guidance.

Daily walk-in routines and full fat loss meal plans are additional resources for viewers.

Encouragement to not quit right before significant progress is made in fat loss.

Transcripts

if you want to actually get lean this

year the odds are stacked against you

more than 80% of people who try end up

failing but there's three simple science

back steps that have helped me and

several others beat the odds and get

leaner than ever before I show you the

first step your diet let's quickly

create a realistic timeline for you take

a look at the following photos pick the

one that best matches your current body

now to get to around 12% body fat with

good ab definition this is roughly how

long it would take where to get a little

less lean around 15% this is how long it

would take now this might be longer than

you expected but most people highly

underestimate just how much fat they

have to lose and how long it takes to do

so for example in these two photos I

lost roughly 20 lb in about 14 weeks but

I also followed the plan I'm about to

share with you almost perfectly which

just isn't realistic for most people so

expect it to take longer than you think

but as long as you keep trying and

trusting the process I'm about to share

with you you will succeed

your diet is without a doubt what's

going to drive most ofy results and it

does this by forcing your body to use

fat for energy but this can only be done

by creating a caliber deficit where

you're eating fewer calories than your

body needs every day now to find the

right calorie deficit for your body you

can use the calculator we've made over

at builtwith sicic calulator which I'll

also link below but to actually hit this

target you need to First fix your food

environment presentable I personally

just would not be able to walk past

cookies at home every day and not end up

eventually eating them so set yourself

up for success by throwing away your

trigger foods and taking advantage of

your laziness by placing your high

calorie snacks and Treats in hard to

reach places this also applies to

healthy snacks like nuts and granola

anything you can easily overeat should

be out of sight or hard to access also

pay attention to what you're doing when

you eat some research has shown that one

of the strongest predictors of being

overweight was eating meals in front of

the TV so when you do eat try to shut

everything down and just be present but

after fixing your food environment what

food should you actually include in your

diet well let's start with what seems to

be the most powerful food for fat loss

protein by providing your body with

enough protein you're protecting your

muscles from being burned off for energy

during the diet this forces your body to

burn off more of your fat instead as for

how much protein to eat research tip Al

shows the greatest benefit when protein

is increased to about 0.8 G per pound of

your body weight per day so if you weigh

180 lbs you'd aim to eat around 140 g of

protein per day now here's what 30 g of

protein actually looks like from high

quality sources pick one of these to

have with each of your meals and you

should be able to hit your daily Target

now in addition to protein there's a

handful of other foods that can have a

powerful effect on your fat loss back in

1995 a team of research researchers rack

38 different foods based on how well

they kept people full after a meal

potatoes oats whole grains lean proteins

apples and oranges all ranked extremely

well whereas higher processed foods like

white rice cereal chips candies and

pastries all ranked poorly so what I'd

suggest is 80% of the time try to eat

more of these highly filling nutritious

Foods eat plenty of vegetables as well

since they'll fill you up for less

calories and then 20% of the time allow

yourself to eat treats and more

processed foods that although won't fill

you up as much will help you avoid an

overly restrictive mindset and if you're

wondering what this looks like is a full

day of eating it could be something like

protein pancakes for breakfast salmon

and potatoes for lunch chicken and

veggies for dinner and greef yogurt with

fruit for dessert all of this comes up

to just 2100 calories and at the end of

the video I'll leave a link to this

exact meal PT so incorporating what

we've talked about so far should

increase the odds that you're eating

eating in a calorie deficit but many

people still end up eating too many

calories despite following a healthy

diet so as a final note for your diet

I'd highly recommend actually tracking

your calories and seeing if you're on

target even if it's just for a week

it'll help you at least be aware of

whether you need to adjust

anything so we've got your diet covered

but what are the best exercises to help

you get leaner well luckily for us a

recent meta analysis ranked several

different fat loss protocols from most

to least effective a calorie deficit

plus lifting weights was the most

effective method now the reason lifting

weights is great for fat loss is similar

to why eating more protein helps with

fat loss lifting weights tells your body

to keep your muscle and burn fat for

energy instead so use your diet to do

the hard work of creating most of your

calorie deficit but lift weights three

to five times per week to make sure

you're losing fat not muscle but this

doesn't mean you hit the gym and then

sloth around the rest of the to day one

of the reasons why people fail to get

lean during a diet is because they

subconsciously get lazier and reduce the

number of steps they take as they get

leaner and leaner to avoid this start

tracking your daily steps try to build

up to at least 7,000 steps per day and

keep that consistent throughout your

[Music]

diet apply everything we went through so

far and you should be able to lose about

1 to 2 lbs of fat per week repeat that

for several weeks and eventually you'll

be at your goal body fat percentage but

we all know that's much easier said than

done eating healthy tracking your

calories doing your workouts and getting

enough steps every single day can get

overwhelming but there's three

consistency hacks that I found make

people far more likely to stick it

through and succeed the first is what I

like to call the power of 60% one study

compared those who track their calories

at least 60% of the time those who track

less than 30% of the time and those who

track inconsistently so maybe % on some

weeks but less than 30% on other weeks

can you guess which group lost the most

fat yep the 60% group so instead of

aiming for Perfection just aim to hit

your goals at least 60% of the time and

if you look at this on a weekly basis

that's just 4 five days out of the week

only once that becomes easy should you

then aim for more now as for the second

consistency hack let's say you were

going on a road trip across the country

what would happen if you tried to do the

drive all in one go while you might

start off strong eventually you'd burn

out and run out of gas the same is true

with di in as much as we want to get to

the end destination as quickly as

possible we need to take breaks every

now and then to recharge in the Fitness

World this is what's known as diet

breaks it's a weak or two where you

increase your calorie intake to around

500 calories more than when you were

dieted while it's not a free pass to eat

whatever you want it will give you more

flexibility with your food choices and

can help you recharge both mentally and

physically before your next dieting

phase as for how often to do them

typically after every 8 to 12 weeks a

consistent dieting is when I highly

recommend considering one now the last

consistency tip I have has to do with

your belly fat most people if after 6

weeks of dieting they see no change in

their belly they assume it's not working

and they quit but your body Saves The

Best For Last usually your body will

start by losing fat around your chest

shoulders arms back and even your face

only once it's lost in enough fat from

those areas will start to make its way

down to your upper stomach area and then

finally your lower belly fat

unfortunately there's no way to

specifically Target these areas the real

secret is just sticking it out for

longer here's an example from one of our

built with science members Jesse who

stuck to his plan for a year notice how

there's not much difference in his belly

in the first 3 months month 8 however is

when you can really start to see some

big changes in his belly now this wasn't

from him changing anything it was from

him simply trusting the process and

stick into the planet here's another

example from Archie who ran our program

for 10 months his face chest and

shoulders were all the first areas to

improve but just imagine if he quit

after month four because he wasn't

seeing much progress in his belly fat

here's another one from Tamara after

just 8 months of Simply sticking to the

plant remember you have a lot more fat

to lose than you think so until you get

lean enough to notice your belly fat

coming off be proud of the fat loss

progress you've made in your face arms

chest and shoulders just don't quit

right before the going gets good and if

you want a science-based step-by-step

plan that guides you every single week

just like we did with Jesse Archie

Tamara and Dylan just head over to

buildwi size.com and take our quiz to

find the best plan for you and your body

it I hope you enjoy this one you can

give this video a watch next for a daily

walk-in routine to help with your fat

loss or give this one a watch for a full

fat lost meal plan thank you so much for

watching and I'll see you next time