The 20/80 Rule For Your Body Transformation

Summary

The 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

00:00

🍽️ 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.

05:00

🏋️‍♂️ 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.

Keywords

💡Nutrition

Nutrition refers to the process of providing or obtaining the necessary nourishment for health and growth. In the video, it is highlighted as a fundamental aspect of health and fitness. The speaker emphasizes that while nutrition is often seen as the 'easiest' to fix, it is also mentally challenging due to the need to break established eating habits. The video suggests a balanced approach where one can still enjoy favorite foods in moderation while focusing on healthy eating habits for long-term health and weight management.

💡Habits

Habits are regular practices or routines that often occur unconsciously. The video discusses the importance of identifying and changing unhealthy habits as a key component of lifestyle transformation. The speaker talks about analyzing current habits, removing triggers, and establishing new routines to create a sustainable and healthy lifestyle. This aligns with the video's theme of personal development and transformation.

💡Calories

Calories are units of energy that measure how much potential energy a food item contains. In the context of the video, the speaker mentions calories in relation to weight loss, emphasizing that cutting calories is a common but potentially unsustainable approach to dieting. The video suggests focusing on the timing of meals and types of food rather than just reducing calorie intake.

💡Protein

Protein is a macronutrient essential for the growth and repair of body tissues. The video highlights the importance of protein in building muscle mass, which in turn increases metabolism and aids in burning fat. The speaker advises a diet that includes sufficient protein to support muscle growth and overall health.

💡Carbohydrates

Carbohydrates are a macronutrient that provides energy to the body. In the video, the speaker discusses the role of carbohydrates in a diet, suggesting that they should be consumed in moderation and especially around workout times to fuel physical activity. This advice is part of the broader message about balancing different types of nutrients for optimal health.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. The video explains that building muscle mass can increase metabolism, making it easier to burn fat and lose weight over time. This concept is central to the video's message about sustainable weight loss and health.

💡Muscle Mass

Muscle mass refers to the amount of muscle in the body. The video emphasizes the importance of building muscle mass as a strategy for increasing metabolism and burning fat. The speaker uses the analogy of transforming the body from a 'master' to a 'Ferrari' to illustrate the idea that muscle mass is an 'invisible' asset that works to burn fat even when at rest.

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and the promotion of secondary sexual characteristics. In the video, the speaker mentions that building muscle can increase testosterone levels, which can boost energy and motivation, contributing to an overall sense of well-being and drive.

💡Accountability

Accountability is the expectation that one will be required to report, explain, and be responsible for one's actions. The video stresses the importance of accountability in maintaining new habits and behaviors. The speaker describes how external accountability, such as guidance from a trainer, can eventually become internalized as personal habits and routines, leading to lasting lifestyle changes.

💡Transformation

Transformation refers to a profound or dramatic change in form or appearance. The video's central theme is personal transformation, which encompasses changes in nutrition, exercise, and habits. The speaker outlines a process of transformation that involves analyzing current habits, setting up new routines, and maintaining accountability to achieve a healthier and more fit lifestyle.

💡Workout

A workout refers to a period of exercise or training. In the video, workouts are mentioned as a key component of building muscle mass and improving overall fitness. The speaker suggests that workouts should be planned and structured to complement a person's nutritional plan and contribute to their overall health goals.

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