The 20/80 Rule For Your Body Transformation
Summary
TLDRThe video script emphasizes the importance of nutrition, training, and habits for a holistic health transformation. It suggests a balanced approach to nutrition that allows for occasional indulgences while focusing on protein and healthy meals. Training should aim to build muscle for increased metabolism and energy. Habits are key to long-term success, and accountability is crucial for maintaining new behaviors until they become internalized habits. The goal is to create sustainable lifestyle changes that lead to a healthier, happier you.
Takeaways
- 🥗 **Nutrition is Key**: Nutrition is both the easiest and hardest aspect of health transformation to address, as it requires breaking old habits.
- 🍕 **Balanced Eating**: It's important to maintain a balance where you can still enjoy your favorite foods in moderation while focusing on health.
- 🏋️♂️ **Muscle Building**: Building muscle mass increases metabolism, aiding in passive fat burning and overall weight loss.
- 🏃♂️ **Training for Transformation**: Training should aim to transform the body from a 'van' to a 'Ferrari', focusing on building muscle for long-term benefits.
- 🔄 **Timing Over Limitation**: Emphasize the timing of meals rather than strict limitations to avoid feeling deprived and to maintain a sustainable diet.
- 🚫 **Avoiding Plateaus**: By building muscle, you avoid hitting weight loss plateaus that come from solely cutting calories and increasing cardio.
- 🔄 **Habit Formation**: Identifying and changing bad habits is crucial for long-term lifestyle transformation.
- 🔍 **Analyzing Triggers**: Understanding personal triggers and patterns is essential to staying on track with new healthy habits.
- 🛠️ **Routine Optimization**: Establishing routines that are predictable and reliable can help make healthy behaviors feel automatic.
- 👥 **Accountability**: Accountability plays a central role in maintaining new behaviors and ensuring they become internalized habits.
Q & A
What is the first step mentioned for achieving nutrition goals?
-The first step is to write 'nutrition' in the left-hand corner, acknowledging it as a significant aspect of health that is both easy to fix and mentally challenging to change.
Why is nutrition considered both the easiest and hardest aspect to fix?
-Nutrition is considered easy to fix because it often involves simple changes like cutting calories and walking more. It's hard mentally because it requires breaking long-standing habits and maintaining discipline over the long term.
What is the key to sustainable nutrition according to the transcript?
-The key to sustainable nutrition is to develop a system that allows for the enjoyment of favorite foods while still getting in shape, focusing on timing versus limitation of meals.
How does the concept of timing versus limitation apply to nutrition?
-Timing versus limitation means not cutting out favorite foods entirely but rather timing their consumption strategically, such as having a small amount of a desired food and then focusing on protein and healthy meals.
What is the role of muscle mass in the context of the transcript?
-Muscle mass plays a crucial role in increasing metabolism, making it easier to burn fat and lose weight over time, even when at rest.
Why is building muscle mass compared to turning a body from a master to a Ferrari?
-Building muscle mass is compared to turning a body from a master to a Ferrari because it enhances the body's performance and efficiency, much like a high-performance car, by increasing metabolism and burning fat.
What are the two benefits of building muscle mass mentioned in the transcript?
-The two benefits of building muscle mass are increased metabolism for easier fat burning and an increase in testosterone levels, which provides energy and drive.
How does the concept of habits relate to the overall transformation discussed in the transcript?
-Habits are the last pillar of complete transformation and involve analyzing and removing bad habits and triggers, then implementing new routines that become predictable and reliable for long-term success.
What is the significance of accountability in the context of the provided script?
-Accountability is the invisible force that glues everything together and ensures new behaviors and skills are adopted. It involves making external accountability internal habits over time.
How does the process of accountability help in creating internal habits?
-Accountability helps create internal habits by initially providing external reminders and guidance, which over time are internalized and become automatic behaviors that no longer require external prompts.
What is the final component that the transcript suggests writing in the middle of the triangle?
-The final component to write in the middle of the triangle is 'accountability,' which is essential for maintaining the structure and progress of the transformation.
Outlines
🍽️ Nutrition and Its Role in Transformation
The speaker emphasizes the importance of nutrition in personal transformation, highlighting its dual nature as both the easiest and hardest aspect to address. They stress the need to break old habits and develop new ones, suggesting that while cutting calories is a common approach, it often leads to long-term failure. Instead, the focus should be on timing meals correctly and balancing them with protein and carbohydrates to avoid excessive calorie intake. The speaker advocates for a sustainable approach that allows for occasional indulgences in favorite foods to maintain mental health and motivation. They also discuss the role of muscle mass in increasing metabolism and burning fat passively, and the importance of building muscle for long-term weight management and improved testosterone levels.
🏋️♂️ Building Healthy Habits and Accountability
In this paragraph, the speaker discusses the importance of establishing healthy habits and routines as part of a lifestyle transformation. They mention the desire to do meal prep and follow a stricter routine, which is essential for creating a predictable and reliable daily regimen. The speaker outlines the process of identifying and eliminating bad habits and triggers, then replacing them with positive behaviors. They also introduce the concept of 'accountability' as a central pillar in the transformation process, explaining how external accountability can help turn new behaviors into internal habits. The speaker uses the analogy of brushing teeth to illustrate how external reminders can eventually become ingrained habits. They emphasize that the ultimate goal is to make these habits an integral part of one's identity, leading to a lasting transformation.
Mindmap
Keywords
💡Nutrition
💡Habits
💡Calories
💡Protein
💡Carbohydrates
💡Metabolism
💡Muscle Mass
💡Testosterone
💡Accountability
💡Transformation
💡Workout
Highlights
Nutrition is the easiest to fix but also the hardest mentally.
The importance of developing a system for nutrition habits.
Eating good foods while still getting in shape is possible.
Timing of meals is more important than limitation.
The concept of not spilling over with water and calories.
Flexibility in diet around workout times.
Building muscle increases metabolism for easier fat burning.
Muscle mass is like passive income, always working for you.
Training should aim to transform the body like upgrading from a master to a Ferrari.
The invisible benefit of muscle mass in burning fat.
Habits are the last pillar of complete transformation.
Analyzing loopholes and bad habits is crucial.
Removing triggers and implementing good habits.
Setting up new routines for predictability and reliability.
Accountability is the glue that holds everything together.
External accountability leads to internal habits.
Professionals help set up systems for success and keep you accountable.
Gaining traction and repetition leads to an identity shift.
Transcripts
so the first step I want you to write
down in the left hand corner is
nutrition so nutrition is a big one it's
a big one for a lot of people because
it's quote unquote the easiest one to
fix but also the hardest one mentally
for people to wrap around to like really
break their habits with that as should
probably have experienced with you know
past trainers and that sort of thing and
maybe what you studied and what you read
it's like you know cut calories and walk
on the trip meal and you will lose
weight and even to the extent like weigh
your salt and you know drink that extra
water like it becomes very very spr that
is the number one what can you say uh
direction for failure at least long term
okay now we need to have a system that
we can be adherent around in the
beginning for sure to develop habits but
what we want to teach you when we're
thinking about nutrition is to be able
to actually still eat the good foods
that you want while still getting in
shape why because it it breathe
longevity so if you like pizza if you
like burger and that sort of thing you
should still have that somehow in your
diet throughout the week or your noodles
Chinese and that sort of thing if not
you're going to go insane eventually
after two or three weeks or four weeks
or two months or three months you know
what I mean so the whole concept that
we're focusing on is basically the
timing versus limitation we don't cut
everything out we time your meals
differently so think about a bottle here
right now it's almost empty okay you eat
a little bit of pizza okay and then you
eat more protein healthy meals but you
go down again all we need to focus on on
a weekly and a daily basis is that we
never spill over with water okay we
never actually gain extra calories and
extra weight because we're keeping our
two other meals
lower on carbs more protein and then the
other meals around your workout you can
be a little bit more flexible with a
noodle meal and these sort of things
there so you just Tils in a different
way so you're not gaining that extra fat
and you're actually utilizing these
extra calories and cars to fuel your
workout yeah in the end of the day bro
like we can go as hard as you want you
know what I mean a lot of the times when
we start with our clients like we
literally pick like together what are we
going to eat for breakfast what are your
lunch going to look like this week and
then we stick to that you know what I
mean I'm just giving you as a mindset
thing of like I understand what you're
saying when we off track and have been
off track for a long time the best thing
to actually do is to move ourself
completely away from that environment
and these Temptations to at least gain
some traction and confidence and then
you can start incorporating these things
so you also mentally are are are in the
game you know I mean so that's kind of
like what we what we need to focus on
from a nutritional standpoint now the
next point I want you to write down is
your train 70 to 80% of your training
right now is going to occur around
actually helping you building money
muscles okay now building muscles okay
does two things to you it helps you
increase your metabolism meaning it's
easier for you to start burning fat and
losing weight over time when you're
sitting in a chair when you're sleeping
and walking through the day it's like
passive income okay you earn a lot of
money you put them into real estate and
it pays your dividend same muscle mass
does for you you know it's it's paying
your dividend over time so it's not just
like hey I did 500 calories in the trip
meal and now I eat and now I'm back to
Sir again now the muscles are burning
for you frout today two is your
testosterone testosterone just gives you
the nice energy the nice Thrive and the
nice push to be able to actually you
know go through the day and these sort
of things there so the way we're going
to focus about your training and I will
of course lay out what we're going to do
specifically is basically in the analogy
take your take your body from a master
right now to a Ferrari okay and that's
the analogy that I'm using that if we
gain muscle mass on your body it doesn't
matter if we on 280 pounds right now and
285 and 275 the muscle mass underneath
starts to accumulate and it starts to
burn fat for you underneath if we just
did cut calories and tread meal you
would lose a lot of weight okay but you
will hit a plateau at some point where
you don't long like where you're no
longer losing weight and you're going to
hate your life because you're just going
to be too restricted on your calories to
try to get the weight off the muscle
mass is that invisible thing that helps
you burn underneath it this is just an
overview over like how we think like so
when I think it when I explain muscle
mass like that's the reason why we want
to build muscle mass when I'm explaining
consistency and sustainability in
nutrition that's the reason why I'm
explaining like that you know that's
really just the overall thing now the
third thing I want you to write down my
friend is is habits okay so that is kind
of like the last pillar of a complete
transformation you and I are going to go
through right now and we already talked
a lot about it before but the key
premises of what needs to happen and
what we need to teach you is first of
all analyze hey what's happening where
is my loopholes where is my downfalls
and where is my bad habits 5:00 comes
around and I'm stressed out of my mind I
haven't finished my task today and I'm
grabbing a chocolate Pop could be a
habit I'm driving home from work I
haven't planned anything and I'm popping
over to McDonald's or KFC because that's
easier these are all triggers habits and
patterns that then get you off the first
we need to analyze okay what are the
things to get you off track because you
can't just add a bunch of thing to a
person it will like spit it out again
like an organ we need to remove the
things that triggers you and then we
need to start helping you implement
these new good Fe habits so what I like
you you said before is like hey I
actually want to do meal prep you know
what I mean I actually want to do a
little bit more stricter for routine
that's that's the premises of what we're
then going to work on there with with
the happens we start setting up new
routines that you do that is predictable
that you can rely on is going to make
you feel good AKA when we go to bed when
we wake up so we have enough sleep how
do we wake up and how we feel in the
morning when we wake up what do we do
first thing meal one meal two meal three
when do we work out how do we work out
like streamlining these Key activities
throughout the day so it becomes um you
know easy it's it's an autopilot and
it's things that actually going to make
you better so that's kind of like the
the the three triangle around that the
nutrition and training 20% you already
know what healthy food is you already
know what a gym is I don't need to
explain that to you and bore that with
you the method behind that will
obviously change as you're making
progress in the gym but the habits who
you become and how you apply yourself to
the game is really the key and really to
them so so that's quote unquote easy for
us as professionals to go in and then
look with you and then analyze what's
happening and then start looking at the
Mind fields and the loopholes and really
just optimize the system from them so
the um the last thing I want you to do
right now as you can see with the
triangle there is that in the middle of
the triangle right now I want you to
write the word accountability so as you
can see on my screen the accountability
is really this invisible
force that glues everything together
around any new Behavior any new skill or
anything new we want to do so if you
want to learn how to run Facebook ads
okay what do you do okay you probably
have someone explaining and showing you
what to do great now you're doing it now
you follow one two three one two three
set up the campaign do d dot now the
person overlooks your performance now
let's tweak this let's tweak that you
know what I mean and they keep you
accountable until you're becoming better
and better and better the the premises
of accountability if we're boiling it
down to a nutshell we need to make
external accountability internal habits
and
accountability so I don't know what you
in in China back then if you have the
same routines like our parents my
parents like told me every single night
every single morning go and brush your
teeth okay remember to brush your teeth
before you go to bed okay you got to
brush your teeth and I'm like yeah I'm
tired mom I'm going to bed you know so I
half the time when I was a kid I didn't
brush my teeth at at night time but
today you know 31 I do brush my teeth
every morning every night okay that's an
example of external accountability our
parents reminded us told us were there
for us until today it became an internal
habit and internal accountability that
we just do by ourself and that is where
you know someone like us are coming into
the picture for someone like you right
now is setting it up making it easy for
you to be successful pulling you back
again no we don't go in that direction
let's get back back on track again until
you start gaining so much traction and
repetition with yourself one the results
are showing the weight is down you're
loving the new person you're becoming
and you're loving the new process and
how you feeling that is really where
that really shift or happening where the
habits become an internal identity shift
that you now have for the rest of your
life okay and that's that's that's real
it's not woo woo or anything that's
that's the point we need to get
to so um yeah that's briefly what the
method looks like and how we actually
are looking through a transformation
reviewed right now so
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