If I Wanted to Get Shredded For Summer, I'd Do This...

Summary

This 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

• 😀 Most people underestimate the time it takes to get lean, with over 80% failing to achieve their goals.
• 🕒 Setting a realistic timeline is crucial; achieving 12% body fat with good ab definition may take longer than expected.
• 🍽️ Diet is the primary driver of fat loss, achieved by creating a calorie deficit through eating fewer calories than needed daily.
• 🔍 Use a calorie calculator to find the right calorie deficit, like the one at builtwithscience.com.
• 🚫 Fix your food environment by removing trigger foods and placing high-calorie items out of sight or in hard-to-reach places.
• 🥚 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.
• 🥔 Choose nutrient-dense, filling foods like potatoes, oats, whole grains, lean proteins, apples, and oranges over processed foods.
• 🥗 Incorporate a variety of filling, nutritious foods and vegetables to help stay full on fewer calories.
• 🏋️‍♂️ Combine a calorie deficit with weight lifting for the most effective fat loss, ensuring not to lose muscle mass.
• 🚶‍♂️ Track daily steps and aim for at least 7,000 steps per day to avoid subconscious laziness during a diet.
• 🔢 Track your calorie intake to ensure you're on target, even if just for a week, to adjust your diet as needed.
• 💪 Consistency is key; aim for at least 60% of the time to achieve your goals, rather than aiming for perfection.
• 🛑 Implement diet breaks every 8 to 12 weeks to recharge mentally and physically, allowing for a brief increase in calorie intake.
• 👀 Be patient with fat loss, as the body tends to lose fat from the face, chest, shoulders, and arms before the belly area.
• 🔄 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.