THIS Is Why You Can’t Lose Stubborn Fat... (4 HIDDEN Mistakes) | The Muscle Growth Doctor
Summary
TLDRDans ce script, l'accent est mis sur l'importance d'une approche globale pour la perte de graisse corporelle, soulignant que la préservation des muscles lisses et la création d'un mode de vie durable sont essentielles. La clé du succès à long terme réside dans l'adhésion à un programme d'entraînement et de nutrition, adapté aux préférences et aux besoins individuels. Les stratégies telles que une alimentation équilibrée, riche en protéines, et une activité physique adaptée aux goûts personnels et aux limites physiques sont recommandées pour éviter le phénomène de la diète yo-yo et favoriser une perte de poids durable.
Takeaways
- 🏃♂️ L'idée courante selon laquelle la course est la meilleure façon de brûler des graisses est un mythe.
- 💪 La perte de poids doit être abordée sous un angle plus large, en préservant la musculation et en cherchant une perte de graisses durable.
- 🔄 Les régimes de yo-yo sont à éviter car ils ne sont pas bénéfiques à long terme.
- 🥇 La prédicteur le plus important du succès à long terme dans la perte de graisses est l'adhérence à un programme d'entraînement et à un régime nutritionnel.
- 🍽️ Il est essentiel de trouver un système nutritionnel qui vous convient et qui vous permet de rester en déficit calorique tout en ressentant de l'énergie et en étant heureux.
- 🏋️♂️ L'exercice doit être choisi en fonction de vos préférences et de vos besoins, pas simplement basé sur des méthodes populaires.
- 🧬 Les tests génétiques peuvent être inutiles ou inadaptés si they ne sont pas validés pour tous les contextes ethniques et ne tiennent pas compte de la diversité génétique.
- 🥗 Un système nutritionnel basé sur des protéines élevées et une caloricité contrôlée peut aider à préserver la masse musculaire et à brûler des graisses.
- 🏃♀️ L'adhérence à un régime est plus importante que de suivre un régime strict ou de suivre une tendance de la nutrition.
- 🤸♂️ Un équilibre entre l'entraînement anaérobie (force) et aérobie (durée) est recommandé pour une perte de graisses efficace.
- 🚫 Évitez le sentiment de pénurie ou de restriction, car cela peut causer des effets de rebond et des problèmes d'adhérence.
- 👥 L'entraînement en groupe peut aider à maintenir la motivation et à briser le plateau de la routine.
Q & A
Comment la plupart des gens perçoivent-ils la combustion des graisses?
-La plupart des gens pensent que la meilleure façon de brûler les graisses, en particulier celles de l'abdomen, est de courir.
Pourquoi beaucoup de gens ont-ils peu de succès avec l'approche de course à pied pour perdre du poids?
-Beaucoup de gens ont peu de succès parce qu'ils ne parviennent pas à maintenir une routine de course à pied et se démotivent, ce qui les amène à se battre contre eux-mêmes.
Qu'est-ce que l'auteur suggère comme approche globale pour la perte de graisse?
-L'auteur suggère d'aborder la perte de graisse de manière globale, en préservant la masse musculaire et en cherchant à éviter les régimes de yo-yo.
Quel est le prédicteur le plus important de la perte de poids à long terme selon les méta-analyses et les articles de revue?
-Le prédicteur le plus important de la perte de poids à long terme est l'adhérence au programme d'entraînement et à l'programme nutritionnel.
Pourquoi est-il important de se concentrer sur l'adhérence plutôt que sur les méthodes d'exercice ou les diets populaires?
-Il est important de se concentrer sur l'adhérence parce que même les méthodes d'exercice et les diets les plus populaires ne fonctionnent pas si on ne peut pas les maintenir sur le long terme.
Comment les programmes nutritionnels peuvent-ils être personnalisés pour mieux répondre aux besoins individuels?
-Les programmes nutritionnels peuvent être personnalisés en prenant en compte les préférences alimentaires, les déclencheurs, la flexibilité et les besoins énergétiques de chaque individu.
Pourquoi est-il essentiel de maintenir une quantité adéquate de protéine dans le régime alimentaire?
-Il est essentiel de maintenir une quantité adéquate de protéine pour préserver la masse musculaire, surtout lors d'un déficit calorique.
Quels types d'exercices sont recommandés pour une perte de graisse à long terme?
-Les exercices recommandés incluent une combinaison d'entraînement de force, d'exercices cardiovasculaires de haute intensité et d'activités de longue durée modérée.
Que signifie 'privation de ressources' dans le contexte de la perte de poids et comment cela affecte-t-il la réussite à long terme?
-La 'privation de ressources' fait référence au sentiment de ne jamais pouvoir faire ce que l'on aime, ce qui peut causer des effets yo-yo et des problèmes de consistance sur le long terme.
Comment l'auteur gère-t-il lui-même l'équilibre entre les types d'exercices?
-L'auteur gère l'équilibre en combinant des activités d'endurance, des entraînements anaérobies et des séances de haute intensité pour varier son routine et maintenir sa motivation.
Quelle est la recommandation de l'auteur concernant la séquence des entraînements si l'on souhaite combiner entraînement de force et cardio?
-L'auteur recommande de faire l'entraînement de force avant l'entraînement cardiovasculaire pour éviter que la force ne soit compromise par la fatigue.
Outlines
🏃♂️ L'approche globale de la perte de graisse corporelle
Le paragraphe discute de la perception commune sur la perte de graisse, en mettant l'accent sur la course à pied comme méthode pour brûler les graisses abdominales. Cependant, l'auteur souligne que cette approche est souvent inefficace et que, pour réussir à perdre du poids de manière durable, il est essentiel de considérer la perte de graisse sous un angle plus large. L'objectif est de perdre de la graisse tout en préservant la masse musculaire et en évitant les régimes qui entraînent des cycles de perte et de regain de poids, connus sous le nom de 'yo-yo dieting'. L'auteur mentionne également une étude sur le sujet et souligne l'importance de l'adhésion à un programme d'entraînement et de nutrition pour une perte de poids à long terme.
🥗 Personnalisation de la nutrition et de l'entraînement
Dans ce paragraphe, l'auteur aborde la question de la personnalisation de la nutrition et de l'entraînement pour la perte de graisse. Il est question de la consommation élevée de protéines pour préserver la masse musculaire et de l'ajustement des calories pour perdre de la graisse. L'auteur encourage à identifier les points de difficulté personnels, tels que les envies de manger ou les picotements de faim, et à adapter les stratégies en conséquence. Il est également question de l'importance de ne pas se mettre dans une situation de pénurie, ce qui peut causer des effets 'yo-yo'. L'auteur partage ses propres préférences en matière d'entraînement, combinant entraînements de force, d'intensité et d'endurance pour maintenir un équilibre et éviter la saturation.
Mindmap
Keywords
💡Fat loss
💡Muscle preservation
💡Adherence
💡Yo-yo dieting
💡Nutrition approach
💡Caloric deficit
💡Strength training
💡Endurance training
💡Genetic testing
💡Scarcity
💡Personalization
Highlights
The common misconception that running is the best way to burn belly fat is challenged.
Long-term successful fat loss is more about overall approach rather than specific exercises.
Fat loss should aim to preserve muscle while shedding fat, and ensure it stays off for good.
Adherence to a workout and nutrition program is the number one predictor of long-term weight loss success.
Yo-yo dieting is counterproductive, and a sustainable approach is key.
The importance of feeling abundant and sustainable in your nutritional approach is emphasized.
Diets generally don't work because they're not sustainable in the long term.
Creating a caloric deficit is necessary for weight loss, but it must be done in a sustainable and enjoyable way.
Exercise preferences should be respected; you don't have to run if you hate it to lose weight.
Genetic testing for nutrition is not universally effective and can be worthless without considering ethnic backgrounds.
A personalized approach to nutrition and exercise based on individual triggers and preferences is advocated.
Protein intake should be adequate to maintain muscle mass, especially when in a caloric deficit.
Strength training at least once a week is recommended for muscle preservation and fat loss.
Combining different types of exercise (aerobic, strength training, high-intensity) can lead to better results.
Avoiding a sense of scarcity in your diet and exercise routine is crucial for consistency and avoiding yo-yo effects.
The speaker shares a personal preference for a balanced workout routine involving strength training and high-heart rate activities.
The order of exercise matters: strength training before endurance work prevents compromise of either.
The importance of working out with others for increased motivation and adherence is mentioned.
Transcripts
I've definitely grown up my whole life
thinking that the way that you burn fat
is by
running I mean this is what most people
think right they think you want to burn
fat around here the belly fat the best
way to do is go for a run and a lot of
people have very little luck with that
and end up beating themselves up so to
close off on this conversation I'd like
to hear your take on
that you need to think about fat
loss in a broader approach than most
people give it to which is to say when
you say fat loss let's get specific what
we're meaning is we're losing fat and
ideally we're preserving
muscle that's what that's what we
typically want okay we're also talking
about losing fat so that it stays off as
long as possible those are baked into to
that phrase but oftentimes forgotten so
the advice I'm going to give you is with
those two assumptions in mind you're
trying to keep as much lean MK as you
can and you're trying to make this a
successful journey and not something you
have to repeat again Time and Time yoyo
totally right yo-yo dieting in fact one
of the
more I probably the
highest most cited paper I've ever
published was on yo-yo dieting like a
review article on that so you you can go
read that people love that paper I was
just a co-author um Jackson wrote that
paper um so credit goes to Jackson for
that um but making sure you're paying
attention to say those parameters in
mind how do I lose weight you can look
across meta analyses and review articles
and you will see the number one
predictor of
long-term successful weight loss and by
again weight loss I mean fat loss is
always
adherence it's adherence to your workout
program and it's adherence to your
nutrition program so step number one
before we worry about any change in diet
we start we start arguing about which
method of exercise is best before we
start really going way down the line to
things like genetic testing like you're
really wasting your time here and a lot
of that stuff especially if you're not
paying attention to what's going to make
you ad heere the longest amount of time
in fact if you just stopped right there
that's enough for most people can you
put yourself in a position where you're
able to feel abundant with your
nutrition approach and notice I'm I'm
trying not to say diet here right should
be nutritional approach you have a
balance between living life and
flexibility but then also figuring out
what triggers you and maybe you don't
have a trigger maybe you can be more
flexible maybe you need more stringent
like all the things that go into it you
got to figure out a system so you're not
people will not be on a diet very long
collectively right on average diets
don't work quote unquote for those exact
reasons right you got to get to a
caloric deficit somehow okay but you got
to do that in a way where you still are
happy and sustainable totally right and
you still feel energy and you're you're
there and that it's working for you
right and that's different for every
physiology okay great and you got to me
the exercise system the same thing right
if you hate
running there's no reason you don't have
to run a step to lose a ton of weight if
you love running you should run if you
hate lifting weight fine I can work with
any parameter you give me if all we're
concerned about is preserving lean
muscle mass and losing fat over the long
term that's really what we have to to
consider the most okay now within that
does that mean every training and
nutrition program is the same no no no
not at all there are fundamental
differences here's the problem to think
about if I said hey you're going to do
the same training program the rest of
your life you'd probably be like
well but if I told you that with
nutrition people are like well yeah of
course like there's you know magic diets
that do like no keto great metat traning
great high carb great great great you
can do them all they can all work for
you some people taking on gluten help
some people great great great sure all
of it is possible right we come from
very different different backgrounds if
you look at any of the research for
example like a really interesting point
on genetic
testing if you're not taking account
genetic background on that genetic
testing for things like nutrition
Precision Nutrition is entirely
worthless because we see classic markers
that are associated with say more
effective um carbohydrate utilization or
fat utilization or or body composition
and they might predict uh decent
percentage of variants in European
Caucasians you apply those exact same
things to West African or east African
and those variants go to
zero people forget that part when they
start talking genetic testing they have
not been validated across all ethnic
backgrounds the ones that have have
shown they range from like 40% variance
to
zero so like really like you're way way
way ahead of the cart here paying
attention to things that just do not
matter we got to get you on a system
that works okay great for some people
that might be more nutritionally based
all right you can lose and preserve
muscle mass really well by just going
decently high on protein and then
regulating your calories the example I
gave you earlier you want to go more
carbs less fat great you want to the
opposite like we can play those levers
no problem all right what's your problem
though oh I struggle with um car
Cravings okay great oh I struggle with
hunger pangs okay great I struggle with
okay well then we're going to make those
decisions based on more this more based
on like where's your pain Point where's
your problem I struggle with the okay
great I have to now we're personalizing
now we're individualizing based on
things that are going to matter orders
of magnitude more than other things that
I've just talked about right that stuff
will trumpet exercise the same thing
maybe you you hate exercise okay great
maybe we can get you to walk a few times
a day and we'll get most of our fat loss
through an nutrition maybe the opposite
you love training but po man you just
struggle to eat whatever or not eat
something all right great maybe we'll
play the game more with you know
willpower we'll push the pace on our
exercise high intensity fine low
intensity fine weights great cardiio
great surfing great like don't zone six
to I don't care all of it can be done
okay some of the foundational things
that tend to be
consistent for those two things on most
people is you need to make sure protein
is
adequate hard to maintain muscle mass
with lower protein
especially if we're going hypochloric so
keep protein High you want to do
something revolving strength training
least once a week for the same exact
reasons something that makes you burn a
lot of
calories long duration high intensity
either way that's all you really have to
do if you can do that stuff
consistently over time you're going to
get there you're going to be just fine
um where we see problems are people that
put themselves in a positions of
scarcity what do you mean by scarcity
for anyone that
doesn't depriving themselves of depr you
feel like you never get to do the thing
you want to do psych this is a
psychological thing right totally causes
the yo-yo effect which causes the the
problem
of consistency inherence over time right
so making sure you do that I personally
have some go-to standards I like to do
I'll happily share that with you um I
tend to like to have a decent balance
between kind of our Anor robic strength
training high heart rate stuff and our U
more steady state longer duration so so
if someone's going to be able to work
out three times per week I'm probably
doing one thing where we're going long
duration call it a hike call it a swim
call it a run whatever we can do and
then the other two days I'm probably
doing a combination of lifting and then
probably finishing with some high heart
rate thing right so we'll do like a
little bit of strength and hypertrophy
muscle growth work and then we'll do a
circuit or an Aeros salt bike or some
Sprints or like what can we get you into
it's like really really hard if I can
get you in an environment where where
you're working out with some other human
I love that is there any reason why you
do the strength first and then
absolutely that's a great question if
you do strength training before
endurance work your strength training
will not compromise your endurance in
fact sometimes it exacerbates it if you
do your endurance first you're going to
be more fatigued and you're going to
lose strength and so you'll have worse
performance in your strength training if
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