The Smartest Way To Get Lean In 2024

Summary

This video script emphasizes the importance of diet over exercise for achieving a lean physique. It discusses two diet styles: food restrictive diets, which limit certain food groups and can lead to stress, and time restrictive diets, like intermittent fasting, which may be beneficial but could also cause disordered eating. The speaker advocates for a stress-free, enjoyable diet that supports long-term adherence, and touches on the protein obsession in fitness culture, suggesting a more balanced approach to nutrition and lifestyle for sustainable results.

Takeaways

• 🍽️ Diet is crucial for achieving a lean physique, with the speaker emphasizing that diet is often more important than exercise.
• 🚫 Food restrictive diets, such as no-carb or no-fat diets, can provide structure but may lead to increased stress and potential health issues.
• 🕒 Time restrictive diets, like fasting, have shown benefits such as fat mobilization and increased growth hormone, but can also lead to disordered eating patterns.
• 🏋️‍♂️ Training can be simple and minimalist, but finding the right diet takes more time and effort.
• 🤔 The speaker suggests that people often spend too much time on building muscle and not enough on their diet, recommending a shift in focus.
• 🌱 Being lean not only improves physical appearance but also enhances overall well-being, making one feel lighter and more agile.
• 🍰 The enjoyment of food and the reduction of stress are key to a sustainable diet, suggesting that a 'Stressless diet' is preferable for long-term adherence.
• 🔄 Decision fatigue, or the mental exhaustion from constantly making dietary choices, can lead to poor food decisions and increased stress.
• 💪 The speaker's personal preference is for a lean and aesthetic physique rather than extreme muscular size, influencing his approach to diet and protein intake.
• 🥚 There is a critique of the fitness industry's focus on high protein intake, suggesting that it can be excessive and lead to an unhealthy relationship with food.
• 🥗 The importance of a balanced approach to diet is highlighted, with the speaker advocating for a sustainable, enjoyable, and minimal-stress lifestyle.

Q & A

What is the primary focus of the speaker's message regarding achieving a lean body?

The speaker emphasizes the importance of diet over training when trying to achieve a lean body, suggesting that most people should spend more time on their diet than on muscle building.

What are the two main styles of diets discussed in the script?

The two main styles of diets discussed are food restrictive diets and time restrictive diets, with examples like keto, paleo, and intermittent fasting.

Why does the speaker argue that food restrictive diets can lead to increased stress levels?

The speaker believes that food restrictive diets can lead to increased stress because they require constant mental energy to say 'no' to enjoyable foods, which can build up stress and potentially lead to unhealthy eating behaviors.

What is the term used to describe the mental fatigue that comes from making too many decisions?

The term used to describe this mental fatigue is 'decision fatigue', which can lead to rash decisions and falling off track with dietary goals.

What are some of the benefits of time restrictive diets according to the script?

Time restrictive diets, such as intermittent fasting, can lead to benefits like fat mobilization, increased human growth hormone, improved joint health, mental clarity, focus, and productivity.

What potential negative effect of time restrictive diets does the speaker mention?

The speaker mentions that time restrictive diets can lead to binge eating or eating huge portions due to the stress of not eating during certain times, which can disrupt the goal of maintaining a caloric deficit.

What is the speaker's stance on the amount of protein intake recommended by fitness gurus and protein shake companies?

The speaker criticizes the high protein intake recommendations, suggesting that it can be expensive, time-consuming, and lead to a monotonous diet, which may not be sustainable for most people.

Why does the speaker suggest aiming for 'more than 100 grams of protein' per day for an average person?

The speaker suggests this as an easy-to-remember and sustainable goal that avoids the stress and expense of trying to meet higher protein intake recommendations.

What does the speaker mean by 'minimal stress dieting'?

Minimal stress dieting refers to a dietary approach that is enjoyable, sustainable, and causes minimal decision fatigue, allowing it to become a long-term lifestyle rather than a short-term fix.

What is the speaker's opinion on the relationship between the fitness industry and people's relationship with food?

The speaker believes that the fitness industry's focus on protein obsession and strict dietary guidelines has negatively impacted people's relationship with food, causing stress and decision fatigue.

What is the speaker's personal goal regarding body physique?

The speaker's personal goal is to achieve a lean, aesthetic physique that looks good both shirtless and in normal clothing, rather than being extremely muscular or 'buff'.

Outlines

00:00

🍽️ The Importance of Diet Over Training

This paragraph emphasizes the critical role of diet in achieving a lean physique. It points out that even with consistent training, improper diet can lead to unwanted weight gain and loss of definition. The speaker suggests that people often prioritize muscle building over diet, but the opposite should be true for effective results. The paragraph introduces two types of diets: food restrictive and time restrictive, explaining that food restrictive diets, such as keto, paleo, and vegetarian, offer structure but can lead to increased stress levels due to the constant denial of enjoyable foods. The importance of a stress-free diet for long-term adherence and health is highlighted.

05:01

🕒 Time Restrictive Diets and Their Impact

The second paragraph delves into time restrictive diets, such as intermittent fasting and one-meal-a-day (OMAD) approaches. It acknowledges the benefits of fasting, including fat mobilization, increased growth hormone, and improved mental clarity. However, it also addresses potential downsides, such as the risk of developing eating disorders due to the strict eating windows, leading to binge eating and portion control issues. The paragraph also mentions the adjustment period for fasting, where individuals might experience hunger spikes and energy drops, affecting daily routines.

10:02

🥚 The Protein Obsession and Its Drawbacks

This paragraph critiques the fitness industry's focus on high protein intake, suggesting it has negatively impacted people's relationship with food. The speaker argues that the constant pursuit of protein can lead to decision fatigue and mental exhaustion, as individuals agonize over every meal's protein content. It also points out the impracticality and expense of consuming very high amounts of protein daily, which can lead to unhealthy food choices and break the caloric deficit necessary for leanness. The paragraph calls for a more balanced and enjoyable approach to nutrition that doesn't center solely on protein.

15:04

🏋️‍♂️ Achieving a Lean and Aesthetic Physique

In the final paragraph, the speaker discusses personal fitness goals and the desire for a lean, aesthetic physique rather than massive muscle size. They advocate for a mindset that values long-term sustainability and enjoyment over short-term gains. The paragraph touches on the importance of not obsessing over protein synthesis and maintaining a varied and pleasurable diet. It concludes by encouraging viewers to subscribe for more content aimed at helping achieve a lean and aesthetic body, and to share the video with others interested in the same goals.

Keywords

💡Diet

Diet refers to the types of food that a person habitually eats and the way they consume them. In the context of the video, diet is crucial for achieving a lean physique and is emphasized over training. The script discusses two styles of diets: food restrictive and time restrictive, highlighting the importance of a diet that is sustainable and enjoyable for long-term adherence.

💡Lean

Being lean means having a low body fat percentage, which allows the muscles to be more visible and defined. The video emphasizes the benefits of being lean, such as improved appearance, better fit in clothes, and increased physical agility. The speaker contrasts the effects of being lean with the consequences of gaining weight and losing muscle definition.

💡Food restrictive diets

Food restrictive diets are those that eliminate certain food groups, such as no-carb, no-sugar, or no-fat diets. The script mentions vegetarian, vegan, pescetarian, Carnival, keto, and paleo diets as examples. These diets are said to provide structure and discipline but can also lead to increased stress levels due to the constant denial of enjoyable foods.

💡Time restrictive diets

Time restrictive diets, also known as fasting, limit the consumption of food to specific times of the day or week. The script discusses one meal a day (OMAD), intermittent fasting, and religious fasting like Ramadan as examples. These diets are said to have benefits such as fat mobilization and improved mental clarity but can also lead to potential eating disorders and difficulties with portion control.

💡Stressless diet

A stressless diet is a dietary approach that minimizes the mental and physical stress associated with dieting. The video suggests that a stressless diet is key to long-term adherence and sustainability. It contrasts with food restrictive diets, which can increase stress levels due to the constant denial of certain food groups.

💡Cortisol

Cortisol is a hormone associated with the body's response to stress. In the script, it is mentioned that stress can lead to increased cortisol levels, which in turn can affect insulin levels and potentially lead to weight gain and binging behaviors. The speaker advocates for a diet that reduces stress to help maintain a lean physique.

💡Decision fatigue

Decision fatigue refers to the phenomenon where the more decisions a person makes throughout the day, the more tired and less capable they become of making thoughtful decisions. In the context of the video, decision fatigue is related to the mental exhaustion from constantly deciding what to eat, which can lead to poor dietary choices and falling off track.

💡Protein

Protein is a macronutrient essential for muscle growth and repair. The script discusses the common fitness advice to consume high amounts of protein, but the speaker argues against the obsession with protein, suggesting that it can be expensive, time-consuming, and lead to a monotonous diet. Instead, a more balanced approach to protein intake is recommended.

💡Caloric deficit

A caloric deficit occurs when a person consumes fewer calories than they burn. The video emphasizes the importance of maintaining a caloric deficit to lose weight and achieve a lean body. It warns against consuming high-calorie foods under the guise of needing more protein, which can negate the caloric deficit.

💡Minimalist approach

A minimalist approach to training and diet, as mentioned in the script, involves simplifying routines and habits to make them more manageable and sustainable. The speaker suggests that training can be simple and that the diet should be enjoyable and stress-free, rather than overly restrictive or complicated.

💡Aesthetic physique

An aesthetic physique refers to a body shape that is visually pleasing and balanced, often characterized by a lean body with defined muscles. The script contrasts the goal of an aesthetic physique with the bulkier look often sought by bodybuilders, emphasizing the importance of personal preference and lifestyle compatibility in setting fitness goals.

Highlights

Diet is crucial for maintaining a lean physique, even more so than training.

Being lean enhances appearance and physical well-being, including better fitting clothes and increased energy.

The common mistake of focusing more on muscle building than diet should be reversed for optimal results.

Food restrictive diets, such as no carb or keto, provide structure but can lead to increased stress levels.

Stress from food restrictions can impact health by increasing cortisol levels and potentially leading to binging.

A stress-free diet is recommended for long-term adherence and sustainability.

Time restrictive diets like fasting can have benefits such as fat mobilization and increased growth hormone.

Fasting allows for more food variety and can help manage stress levels better than food restrictions.

Potential downsides of time restrictive diets include the risk of developing eating disorders and difficulties with portion control.

The importance of minimal stress dieting is emphasized for a sustainable lifestyle.

Decision fatigue from constantly choosing what to eat can lead to poor food decisions and increased stress.

Aim for a diet that can be maintained long-term without causing decision fatigue or stress.

Protein intake recommendations vary, but a general guideline is to aim for over 100 grams per day for most individuals.

High protein intake can be challenging and may lead to unhealthy eating habits or excessive costs.

The importance of enjoying food and not obsessing over protein for a balanced relationship with food.

Different goals may influence protein intake, with some preferring a lean and aesthetic physique over massive muscle size.

The fitness industry's focus on protein can sometimes negatively impact people's relationship with food.

A sustainable and enjoyable diet is key to long-term success in achieving a lean and aesthetic physique.

Transcripts

if your goal is to look like this then

what you have to get right is your diet

because for all the years of training

even now if I gain two three four kilos

I would look like a totally different

person my jawline would be less defined

my face would blow up and get puffy the

love handles will come back being lean

you actually feel great you look better

in clothes you feel lighter on your feet

you have this sharp feeling and most

people spend 80 of their effort in

building muscle and 20 on their diet

when arguably it should be the other way

around training can be fairly simple

especially if you follow a minimalist

approach like I share on my channel but

the diet that takes a lot of time to

figure out so today I'll talk about two

styles of diet and let's find out which

one is the best way for you to get lean

all the training in the world is not

gonna do anything unless you get your

diet right and you can get lean enough

to show the muscle that you built and in

the diet side we have two kinds of diets

we have food restrictive diets and time

restrictive diets so food restrictive

diets is diet that restrict certain

foods like no carb no sugar no fat you

know vegetarian vegan pescetarian

Carnival keto paleo all of these things

that are saying no to a certain group of

food and what what is the benefit of

that is that it does give you some sort

of structure and discipline to your diet

so you're not just eating everything and

oftentimes these choices are made based

on ethical reasons or based on their own

health requirements right somebody's you

know intolerant to something and by

becoming aware of your own body's needs

and being more in tune with what your

body needs this can actually lead to a

healthier lifestyle and I think for a

lot of people this way works biggest

problem in my opinion with food

restrictive diets is that they lead to

bigger stress levels and the reason for

that is you are actually using a lot of

energy saying no to that food if that

food is something that you enjoy so no

sugar I mean no carb is the main one

right like I'm from Korea eighty percent

of our food is based in carbohydrates

and I love pasta I love Italian making

Italian pasta eating Italian pasta And

Pastries and all this kind of stuff and

if my whole life came to you know carbs

or gem carbs or sexy body it's not such

an easy call so every time I have to say

no carbs or no fat I mean fat makes

everything taste good and if you have to

say no fat again every time you have to

say no to that you're using a lot of

your mental energy to keep that alive

you're relying on a limited resource

decision energy and mental energy and

you're constantly using that which

builds up stress and stress is cortisol

and cortisols relations with insulin are

go into this in other videos but

basically the more stressed you are you

know in the short term your appetite

might go down but in the longer term

it's much more likely to increase your

blood sugar lead to insulin spikes and

lead to bingy if you actually want to

get to a low body fat what you want to

do is go for the Stressless diet this is

so so key you want to go for a

Stressless enjoyable diet that allows

you to stay in a caloric deficit over

the long run so let's go into the next

one the time restrict active diets

there's obviously fasting is another way

to call it you have omad you know one

meal a day you have intermittent fasting

and all these kinds of other fasting

methods you know even Ramadan which is a

form of fasting religious fasting we can

call it a lot of research has been done

into fasting and actually I think the

scientific literature agrees that

intermittent fasting and other kinds of

fasting is very very beneficial in many

many different ways whether it's fat

mobilization or increasing human growth

hormone or even improvements in joint

health mental Clarity and focus

productivity you know if you've tried it

you've probably experienced some of

these things yourself so I think that's

one of the biggest benefits of fasting

and also because it's not food

restrictive it means that you can eat a

lot of different kinds of food that you

love like chocolates and gelato and

incredible amounts of pesto and pasta

and Norma and carbonara and all this

kind of stuff which helps with your

stress level you know I'm the kind of

guy that when I have that you know it's

it's good for my stress levels what are

some of the negatives of time

restrictive eating and that is that you

can actually also with this style

develop some kind of eating disorder

because if you are so focused on not

eating not eating at this time this time

this can actually get very stressful for

some people so that eventually when they

do eat they tend to binge eat or eat

huge portions and the whole point of

frosting is done because they just go

and eat 2500 3 000 calories and they get

so used to eating these huge portions

that later on in life they have

difficulty with portion control another

thing is that with fasting throughout

the day there's an adjustment period

where if you're not if your body's not

adjusted to that cycle of fasting then

you can get these hunger spikes during

the day where you feel you know suddenly

really really out of energy and things

like that so what do you think is the

best way for you the one thing I will

say is that minimal stress dieting is

what you should be focusing on whether

it's time restriction or food

restriction the stress also comes from

what's called decision fatigue every

time you make a decision it's energy

that you use if this resonates with you

like going out for lunch with your

friends and like what should we eat I

don't know oh I should eat that oh but I

had that yesterday should I have that

chicken all the chickens fried or fried

chicken is high calories maybe I should

just get McDonald's it's easy off but

McDonald's is fast food I should get

that pocket oh but it's just way too

expensive and sweet you see what's

happening here decision fatigue and then

you go oh you know you get stuck get

really hungry you're stuck whatever I'll

just eat whatever and every time you're

going through these decisions and your

level of decision fatigue builds up your

stress levels build up then you make

rash decisions you fall off track it's

very easy to fall off track so really

really understand that when it comes to

diet what you're looking for is

long-term minimal stress and enjoyable

so that it can become part of a

long-term lifestyle and whenever you try

a new diet think to yourself can I do

this for the rest of my life and if the

answer is no and the chancellor it's not

quite the right one for you

YouTube

[Music]

we have the seaweed and the water and

all the other seasonings like this and

then

foreign

[Music]

let's talk about the protein so that's

about being a bit stingy but let's say

41 to 45 grams of protein first meal so

in the in the 1900 calories that I have

left for the rest of the day but I

should be aiming for more than 60 grams

of protein if you're just like a normal

guy five six five seven five eight five

nine six foot somewhere between 65 and

80 kilograms between the ages of 17 to

37. if you fall into any of these cap

like all of these categories your mint

and you do sort of some kind of moderate

exercise couple times a week or more

you're not just sitting on your ass all

day then your maintenance is probably

around 2400 roughly so if you want to

get lean you should eat around 2 000 or

2100 for you that I just mentioned

probably just thinking okay every day I

want to get more than 100 grams of

protein that's a good way to think now

technically all these protein Fitness

gurus right all these shakes companies

things they're going to tell you you

need like way more like 140 150 60. and

probably

if you got that much protein like you

will feel your recovery is better you

will build muscle maybe at a slightly

faster rate but as someone that's tried

it it's not that easy to eat 150 plus

grams of protein a day it can be

expensive

it can be a chore to shop for it it can

be you know a to cook and it can

be boring just having a lot of chicken

breasts all the time because otherwise

if you don't have these kind of lean

proteins you start going for like these

fatty proteins like it could be peanut

butter which is good by the way Peanut

Butter you might opt for like really

fatty chicken like fried chicken or just

Burgers because you're like I need to

get the protein well guess what that

comes with a whole lot of extra calories

and now you've just broken the caloric

deficit that you want to be in and

you've Justified it by saying oh you

know it's because I need more protein

right

if you've done if you've tried to eat

like 140 plus grams of protein a day you

know how hard it is to like constantly

be doing that and then all these Fitness

people they're just like all right so I

just like have these oats and then these

shakes and I have like two shakes or

like I just focus on getting like 100

grams of protein in my first meal and

then I back whatever backfill the rest

it's just like

you hear these people talk and you're

like their relationship with food

is kind of messed up it's kind of

different like they talk about food

in a different way I don't want to be

that

I love food you have no idea how much I

love food like you and I if we met could

probably talk about like our favorite

foods like and really just talk about

like how good it tastes for like an hour

I'm a foodie and I don't

I see these people

um they say they even say things like

you know working out is not even that

difficult anymore it's just the

nutrition it's just like this constant

mental fatigue of deciding what to eat

and trying to get enough protein for

each meal like it's really really tiring

for them to constantly think about like

protein protein whenever you meet a

friend it's like protein whenever you go

home it's a protein meat proteins are

expensive and even plant proteins are

expensive plus you know there's no

flexibility in your lifestyle and you

can't really enjoy a really nice bowl of

tomato pasta thing without thinking

where's the protein like I should slice

some chicken breasts in there

there's something about that that's like

the fitness industry I think as a whole

contributed to messing up people's

relationship with food

um sure it has raised awareness about

trying to be healthy and and and and and

and like healthy macronutrients or

whatever

but it also kind of with the protein

Obsession has kind of messed up people's

like thing and they get so stressed and

then it's like it's like working out

till failure all the time it's fatiguing

it's mentally

fatiguing is actually a thing called

decision fatigue as well that makes you

like tired of deciding all the time what

to eat what you should eat whether you

got enough protein so that's why I say

if for a normal guy just like it's easy

to calculate it's easy to do the maths

just make things easy like 100 grams

that's fairly easy okay I'm gonna have

aim for more than 100 each day that's

that's easy right that's easy to

remember that's easy to calculate each

time you have a protein you're like oh

that's 30 also I've certainly left like

it's easy it's like 140 grams you have

like 40 it's like 100 grams more I don't

know it's just

I always found it much easier that way I

I hope that um resonates with some of

you it probably does for people that

have really obsessively tried to like

hit their protein novels it's like you

have to think about diminishing marginal

returns as well maybe all that energy

that you're spending on like trying to

get enough protein and finding like and

shopping and cooking like what are the

things in your life are you neglecting

as you use your mental rhyme obsessing

about getting enough protein you know

that's a bit of a rant but

um that's also the reason I probably say

this is also because

my goals are not the same as the guys

that obsess over protein like these guys

usually want to get really big like they

actually want the absolute size of their

body to be like much bigger whereas I

always like wanted a much more sort of

slim lean but also kind of strong muscle

development so everyone looking at you

when you take your shirt off it's like

looks amazing but when you walk around

you know just like wearing normal

clothes people won't look at you be like

wow that guy's buff like he's huge like

I never I never really like wanted that

I don't think those guys look good in

suits

um just about to like bust through like

you know like all the buttons are just

like holding on for dear life like

and all the pants like the thighs like

some guys really love that look they

want that they think that that's like

really masculine and dominant and look

like you do you everybody can do what

they want but I just I I'm also like

like quite like fashion you know I quite

like dressing kind of sometimes

oversized like I like sort of dressing

hips sometimes too and

so

I like my frame my body shape and my

frame to be aesthetically pleasing so

that when I wear different styles of

clothes I can look good like not like

Tonk but just just good and then

um

yeah and and that's probably why because

that's my goal just having a lean

aesthetic physique that's probably why I

don't obsess as much over like

maximizing every protein synthesis

um that must happen

when I was younger I was like that but I

was like this is just too much

you know

it's gonna mess up my I'm not gonna

enjoy food as much

no you get tired of chicken breasts you

get tired of

you know like minced beef all the time

it's like what

foreign

have you tasted like delicious Indian

curry or like a really delicious pad

thai

oranasi Goreng or

kimchi

or

um

some turkey flat

or some margarita like proper Neapolitan

Margarita or amatricano or carbonara or

some gelato with brioche like there's

there's a world of food out there that

is so good that is ridiculously insanely

good

and your protein obsession

sorry sorry to say that your protein

obsession

is rather

pitiful when you see it from that

perspective of course it's your life

design it how you want

but um

I always think enjoyable sustainable

long-term wins the game now the whole

process that smoothens the whole thing

that makes this like this process easier

is the mindset right so

um I really hope that these bulbs

um it's like the mindset bubbles I'll go

more into that in my later video so I

hope this really helped guys and um if

you have any questions uh please leave

them in the comments and you know share

this video with anyone that wants to

hear it and hit the Subscribe button if

you think this kind of video helps you

and and you really want to get a lean

and aesthetic body all right cool