If I Wanted to Get Shredded For Summer, I'd Do This...
Summary
TLDRThis video script offers a science-backed strategy for achieving a leaner physique, emphasizing the importance of a realistic timeline and a calorie deficit diet. It suggests setting up a conducive food environment, prioritizing protein intake, and choosing filling, nutritious foods. The script also highlights the effectiveness of weightlifting for fat loss and recommends tracking daily steps and calories. Consistency hacks, including the 'power of 60%', regular diet breaks, and patience with fat loss progression, are shared to enhance the likelihood of success.
Takeaways
- π Most people underestimate the time it takes to get lean, with over 80% failing to achieve their goals.
- π Setting a realistic timeline is crucial; achieving 12% body fat with good ab definition may take longer than expected.
- π½οΈ Diet is the primary driver of fat loss, achieved by creating a calorie deficit through eating fewer calories than needed daily.
- π Use a calorie calculator to find the right calorie deficit, like the one at builtwithscience.com.
- π« Fix your food environment by removing trigger foods and placing high-calorie items out of sight or in hard-to-reach places.
- π₯ Prioritize protein in your diet to protect muscles and force the body to burn fat for energy, aiming for about 0.8g per pound of body weight.
- π₯ Choose nutrient-dense, filling foods like potatoes, oats, whole grains, lean proteins, apples, and oranges over processed foods.
- π₯ Incorporate a variety of filling, nutritious foods and vegetables to help stay full on fewer calories.
- ποΈββοΈ Combine a calorie deficit with weight lifting for the most effective fat loss, ensuring not to lose muscle mass.
- πΆββοΈ Track daily steps and aim for at least 7,000 steps per day to avoid subconscious laziness during a diet.
- π’ Track your calorie intake to ensure you're on target, even if just for a week, to adjust your diet as needed.
- πͺ Consistency is key; aim for at least 60% of the time to achieve your goals, rather than aiming for perfection.
- π Implement diet breaks every 8 to 12 weeks to recharge mentally and physically, allowing for a brief increase in calorie intake.
- π Be patient with fat loss, as the body tends to lose fat from the face, chest, shoulders, and arms before the belly area.
- π Stick to the plan and trust the process, as significant changes in belly fat may not be visible until several months into the diet.
Q & A
What is the success rate for people trying to get lean in a year according to the script?
-The script states that more than 80% of people who try to get lean end up failing.
What is the first step mentioned in the script for getting lean?
-The first step mentioned is creating a realistic timeline for your diet and picking a photo that best matches your current body to understand how long it might take to reach a certain body fat percentage.
Why is it important to fix your food environment when trying to get lean?
-Fixing your food environment is important because it sets you up for success by removing trigger foods from easy access and placing high-calorie snacks in hard-to-reach places, which helps in avoiding overeating.
What role does protein play in fat loss according to the script?
-Protein plays a crucial role in fat loss by protecting muscles from being burned off for energy during the diet, forcing the body to burn more fat instead.
How much protein per day is recommended in the script for someone who weighs 180 lbs?
-For someone who weighs 180 lbs, the script recommends consuming around 140 grams of protein per day.
What is the significance of eating highly filling nutritious foods in the context of the script?
-Highly filling nutritious foods are significant because they help keep people full after a meal, which can aid in reducing overall calorie intake and promoting fat loss.
What does the script suggest for maintaining a calorie deficit while eating?
-The script suggests eating 80% of the time highly filling nutritious foods and vegetables, and allowing 20% of the time for treats and more processed foods to avoid an overly restrictive mindset.
What exercise protocol is ranked as the most effective for fat loss in the script?
-A calorie deficit plus lifting weights is ranked as the most effective method for fat loss in the script.
Why is tracking daily steps important during a diet according to the script?
-Tracking daily steps is important to avoid becoming subconsciously lazier and reducing the number of steps taken as one gets leaner, which can hinder fat loss progress.
What are the 'consistency hacks' mentioned in the script to help people stick to their diet and exercise plan?
-The 'consistency hacks' mentioned are aiming for consistency at least 60% of the time, taking diet breaks every 8 to 12 weeks, and understanding that the body tends to lose fat last in the belly area, so patience is key.
What is the final advice given in the script regarding sticking to the diet and exercise plan?
-The final advice is to stick to the plan for a longer period, as the body tends to show significant changes in belly fat after several months of consistent effort.
Outlines
ποΈββοΈ Achieving Lean Body Through Diet and Exercise
The first paragraph emphasizes the challenges of getting lean, noting that over 80% of people fail due to underestimating the time and effort required. It introduces a three-step approach to overcoming these odds, starting with diet as the primary driver of results. The speaker shares personal experience, suggesting a realistic timeline for fat loss based on body fat percentage goals. The importance of a calorie deficit is highlighted, along with strategies to manage the food environment, such as removing trigger foods and mindful eating. The role of protein in preserving muscle mass during weight loss is underscored, with a recommendation to consume approximately 0.8 grams of protein per pound of body weight daily. The paragraph concludes with advice on incorporating filling, nutritious foods and allowing occasional treats to maintain a balanced diet, all while tracking calories to ensure staying on target.
πΆββοΈ Consistency Hacks for Sustainable Fat Loss
The second paragraph focuses on maintaining consistency during the fat loss journey. It discusses the tendency for people to become less active as they lose weight and suggests tracking daily steps to counteract this. The speaker advocates for the 'power of 60%', indicating that consistent tracking of calories at least 60% of the time is more effective than sporadic efforts. The concept of diet breaks is introduced as a method to prevent burnout, recommending a brief increase in calorie intake every 8 to 12 weeks. The paragraph also addresses the common misconception that belly fat should be the first to disappear, explaining that the body tends to lose fat from other areas first before targeting the abdominal region. The importance of patience and perseverance is emphasized, with examples of individuals who achieved significant fat loss by sticking to their plans over time. The paragraph ends with an invitation to access a science-based plan for personalized guidance.
Mindmap
Keywords
π‘Lean
π‘Calorie Deficit
π‘Body Fat Percentage
π‘Protein
π‘Food Environment
π‘Mindful Eating
π‘Nutritious Foods
π‘Calorie Tracking
π‘Weight Lifting
π‘Daily Steps
π‘Consistency Hacks
Highlights
Over 80% of people attempting to get lean fail, but there are science-backed steps to beat the odds.
Creating a realistic timeline is crucial; most underestimate the time required to lose fat.
A calorie deficit is essential for forcing the body to use fat for energy.
Use a calculator to find the right calorie deficit, but first, fix your food environment by removing trigger foods.
Protein is vital for preserving muscle mass during a diet, aiming for 0.8g per pound of body weight.
Highly filling nutritious foods like potatoes, oats, and lean proteins should make up 80% of your diet.
Allow 20% of your diet for treats and less filling foods to avoid a restrictive mindset.
Tracking calories can help ensure you're on target, even if just for a week.
Lifting weights combined with a calorie deficit is the most effective method for fat loss.
Tracking daily steps and aiming for at least 7,000 steps per day can prevent subconscious laziness.
Consistency is key; aim for 60% of the time instead of perfection.
Diet breaks every 8 to 12 weeks can help recharge both mentally and physically.
Belly fat is often the last to go; patience and persistence are required for visible changes.
Examples of individuals who succeeded by sticking to the plan despite initial slow progress.
A science-based step-by-step plan is available at buildwithscience.com for personalized guidance.
Daily walk-in routines and full fat loss meal plans are additional resources for viewers.
Encouragement to not quit right before significant progress is made in fat loss.
Transcripts
if you want to actually get lean this
year the odds are stacked against you
more than 80% of people who try end up
failing but there's three simple science
back steps that have helped me and
several others beat the odds and get
leaner than ever before I show you the
first step your diet let's quickly
create a realistic timeline for you take
a look at the following photos pick the
one that best matches your current body
now to get to around 12% body fat with
good ab definition this is roughly how
long it would take where to get a little
less lean around 15% this is how long it
would take now this might be longer than
you expected but most people highly
underestimate just how much fat they
have to lose and how long it takes to do
so for example in these two photos I
lost roughly 20 lb in about 14 weeks but
I also followed the plan I'm about to
share with you almost perfectly which
just isn't realistic for most people so
expect it to take longer than you think
but as long as you keep trying and
trusting the process I'm about to share
with you you will succeed
your diet is without a doubt what's
going to drive most ofy results and it
does this by forcing your body to use
fat for energy but this can only be done
by creating a caliber deficit where
you're eating fewer calories than your
body needs every day now to find the
right calorie deficit for your body you
can use the calculator we've made over
at builtwith sicic calulator which I'll
also link below but to actually hit this
target you need to First fix your food
environment presentable I personally
just would not be able to walk past
cookies at home every day and not end up
eventually eating them so set yourself
up for success by throwing away your
trigger foods and taking advantage of
your laziness by placing your high
calorie snacks and Treats in hard to
reach places this also applies to
healthy snacks like nuts and granola
anything you can easily overeat should
be out of sight or hard to access also
pay attention to what you're doing when
you eat some research has shown that one
of the strongest predictors of being
overweight was eating meals in front of
the TV so when you do eat try to shut
everything down and just be present but
after fixing your food environment what
food should you actually include in your
diet well let's start with what seems to
be the most powerful food for fat loss
protein by providing your body with
enough protein you're protecting your
muscles from being burned off for energy
during the diet this forces your body to
burn off more of your fat instead as for
how much protein to eat research tip Al
shows the greatest benefit when protein
is increased to about 0.8 G per pound of
your body weight per day so if you weigh
180 lbs you'd aim to eat around 140 g of
protein per day now here's what 30 g of
protein actually looks like from high
quality sources pick one of these to
have with each of your meals and you
should be able to hit your daily Target
now in addition to protein there's a
handful of other foods that can have a
powerful effect on your fat loss back in
1995 a team of research researchers rack
38 different foods based on how well
they kept people full after a meal
potatoes oats whole grains lean proteins
apples and oranges all ranked extremely
well whereas higher processed foods like
white rice cereal chips candies and
pastries all ranked poorly so what I'd
suggest is 80% of the time try to eat
more of these highly filling nutritious
Foods eat plenty of vegetables as well
since they'll fill you up for less
calories and then 20% of the time allow
yourself to eat treats and more
processed foods that although won't fill
you up as much will help you avoid an
overly restrictive mindset and if you're
wondering what this looks like is a full
day of eating it could be something like
protein pancakes for breakfast salmon
and potatoes for lunch chicken and
veggies for dinner and greef yogurt with
fruit for dessert all of this comes up
to just 2100 calories and at the end of
the video I'll leave a link to this
exact meal PT so incorporating what
we've talked about so far should
increase the odds that you're eating
eating in a calorie deficit but many
people still end up eating too many
calories despite following a healthy
diet so as a final note for your diet
I'd highly recommend actually tracking
your calories and seeing if you're on
target even if it's just for a week
it'll help you at least be aware of
whether you need to adjust
anything so we've got your diet covered
but what are the best exercises to help
you get leaner well luckily for us a
recent meta analysis ranked several
different fat loss protocols from most
to least effective a calorie deficit
plus lifting weights was the most
effective method now the reason lifting
weights is great for fat loss is similar
to why eating more protein helps with
fat loss lifting weights tells your body
to keep your muscle and burn fat for
energy instead so use your diet to do
the hard work of creating most of your
calorie deficit but lift weights three
to five times per week to make sure
you're losing fat not muscle but this
doesn't mean you hit the gym and then
sloth around the rest of the to day one
of the reasons why people fail to get
lean during a diet is because they
subconsciously get lazier and reduce the
number of steps they take as they get
leaner and leaner to avoid this start
tracking your daily steps try to build
up to at least 7,000 steps per day and
keep that consistent throughout your
[Music]
diet apply everything we went through so
far and you should be able to lose about
1 to 2 lbs of fat per week repeat that
for several weeks and eventually you'll
be at your goal body fat percentage but
we all know that's much easier said than
done eating healthy tracking your
calories doing your workouts and getting
enough steps every single day can get
overwhelming but there's three
consistency hacks that I found make
people far more likely to stick it
through and succeed the first is what I
like to call the power of 60% one study
compared those who track their calories
at least 60% of the time those who track
less than 30% of the time and those who
track inconsistently so maybe % on some
weeks but less than 30% on other weeks
can you guess which group lost the most
fat yep the 60% group so instead of
aiming for Perfection just aim to hit
your goals at least 60% of the time and
if you look at this on a weekly basis
that's just 4 five days out of the week
only once that becomes easy should you
then aim for more now as for the second
consistency hack let's say you were
going on a road trip across the country
what would happen if you tried to do the
drive all in one go while you might
start off strong eventually you'd burn
out and run out of gas the same is true
with di in as much as we want to get to
the end destination as quickly as
possible we need to take breaks every
now and then to recharge in the Fitness
World this is what's known as diet
breaks it's a weak or two where you
increase your calorie intake to around
500 calories more than when you were
dieted while it's not a free pass to eat
whatever you want it will give you more
flexibility with your food choices and
can help you recharge both mentally and
physically before your next dieting
phase as for how often to do them
typically after every 8 to 12 weeks a
consistent dieting is when I highly
recommend considering one now the last
consistency tip I have has to do with
your belly fat most people if after 6
weeks of dieting they see no change in
their belly they assume it's not working
and they quit but your body Saves The
Best For Last usually your body will
start by losing fat around your chest
shoulders arms back and even your face
only once it's lost in enough fat from
those areas will start to make its way
down to your upper stomach area and then
finally your lower belly fat
unfortunately there's no way to
specifically Target these areas the real
secret is just sticking it out for
longer here's an example from one of our
built with science members Jesse who
stuck to his plan for a year notice how
there's not much difference in his belly
in the first 3 months month 8 however is
when you can really start to see some
big changes in his belly now this wasn't
from him changing anything it was from
him simply trusting the process and
stick into the planet here's another
example from Archie who ran our program
for 10 months his face chest and
shoulders were all the first areas to
improve but just imagine if he quit
after month four because he wasn't
seeing much progress in his belly fat
here's another one from Tamara after
just 8 months of Simply sticking to the
plant remember you have a lot more fat
to lose than you think so until you get
lean enough to notice your belly fat
coming off be proud of the fat loss
progress you've made in your face arms
chest and shoulders just don't quit
right before the going gets good and if
you want a science-based step-by-step
plan that guides you every single week
just like we did with Jesse Archie
Tamara and Dylan just head over to
buildwi size.com and take our quiz to
find the best plan for you and your body
it I hope you enjoy this one you can
give this video a watch next for a daily
walk-in routine to help with your fat
loss or give this one a watch for a full
fat lost meal plan thank you so much for
watching and I'll see you next time
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