If I was Starting at 30% Body Fat, these are 10 UNDERRATED HABITS I Would Do

Summary

In this video, the speaker outlines a practical and systematic approach to improving body composition and overall health. He emphasizes the importance of consistent habits, including calculating macros, hitting protein goals, maintaining hydration, and prioritizing sleep. The speaker also provides specific strategies for meals, such as using simple formulas to meet protein and carb targets, and shares his personal daily routine. The focus is on sustainable practices, making food enjoyable, and ensuring that habits align with fitness goals. The speaker’s message is centered on the idea that consistency and discipline lead to lasting transformation.

Takeaways

• 😀 Calculate your daily calorie intake using a simple method: multiply your body weight by 10, then adjust based on activity level and desired body composition.
• 😀 Macronutrient breakdown is crucial: aim for 40% protein, 40% carbs, and 20% fats. This will help ensure a balanced approach to fat loss and muscle gain.
• 😀 To calculate protein, divide your daily calorie intake by 4 to get grams of protein. Use the formula 26810 (2 scoops of protein, 6 oz chicken, 8 oz steak, 10 oz fish) for 50g of protein per meal.
• 😀 Use apps like MyFitnessPal or Lose It to track your food intake and ensure you hit your daily macros.
• 😀 Drink plenty of water, aiming for half your body weight in fluid ounces each day. This can help manage hunger and optimize metabolism.
• 😀 Set a consistent eating window: fasting can help regulate appetite and energy levels, with the first meal ideally between 5:00 p.m. and 6:00 p.m.
• 😀 Sleep is critical for hormonal regulation, recovery, and overall health. Poor sleep can hinder progress, so prioritize quality sleep.
• 😀 Apply the 10-3-2-1 sleep routine: 10 hours before bed, stop caffeine; 3 hours before bed, stop eating; 2 hours before bed, stop drinking liquids; 1 hour before bed, wear blue light-blocking glasses.
• 😀 Make eating enjoyable and sustainable. Incorporate high-volume meals (e.g., veggies) and treat yourself with occasional meals you enjoy, like ice cream or tacos.
• 😀 Consistency is key! Use your macro knowledge, hydration, and sleep habits to stay on track and make gradual progress toward your body composition goals.

Q & A

What is the key to understanding your macros for fat loss?

The key is calculating your daily caloric intake, then breaking it down into macronutrients. Typically, 40% of your calories come from protein, 40% from carbs, and 20% from fats. Adjust the values based on your personal goals and energy needs.

How do you calculate how much protein you need to consume?

You calculate your protein intake by determining the number of calories you need daily, then multiplying by 40% (or your chosen percentage). Protein provides 4 calories per gram, so dividing the protein calories by 4 gives you the total grams of protein required.

What is the easiest method to track your food intake?

Use apps like MyFitnessPal or Lose It to scan and track the food you eat. These apps make it simple to track your macros and ensure you're meeting your daily targets.

What is the '26810' mnemonic, and how does it help with protein intake?

'26810' is a simple guide to ensure you get 50g of protein per meal. It stands for 2 scoops of whey protein, 6 oz of cooked chicken breast, 8 oz of cooked steak, and 10 oz of white fish. These portions are all roughly equivalent to 50g of protein.

What are some food alternatives for carbohydrates?

You can switch between foods like pumpkin, sweet potatoes, or brown rice to meet your carbohydrate goals. The key is to find options you enjoy that help you reach your macronutrient targets.

Why is hydration important, and how much water should you drink daily?

Hydration is crucial for overall health and can prevent feelings of hunger. A good rule of thumb is to drink half your body weight in fluid ounces daily. For example, if you weigh 200 lbs, aim for 100 fluid ounces of water per day.

What is the purpose of intermittent fasting in this diet plan?

Intermittent fasting helps control your eating window, making it easier to regulate calorie intake. By restricting food to a set period (e.g., 5-6 p.m. daily), you avoid overeating and can focus on eating nutritious, balanced meals.

How can sleep impact your fat loss and overall health?

Adequate sleep improves hormone regulation, supports muscle recovery, and helps manage appetite. Poor sleep can lead to an increase in fat storage and make fat loss more challenging.

What are the benefits of a consistent sleep routine, and how can it help with fat loss?

A consistent sleep routine improves sleep quality, which is essential for optimizing testosterone levels, growth hormones, and recovery. Following a '10-3-2-1' rule (10 hours no caffeine, 3 hours no food, 2 hours no liquids, 1 hour no blue light) can significantly improve sleep quality.

What is the significance of making your meals enjoyable for long-term success?

Making meals enjoyable is crucial for sustainability. Enjoyable meals prevent boredom and ensure you're more likely to stick with the plan, allowing for better consistency and long-term success in fat loss and muscle building.