HOW to LOSE 8KG in 8 WEEKS

Summary

In this fitness-focused video, the host kicks off the New Year by sharing his commitment to a fat loss journey, starting with a CrossFit-style competition. He outlines his daily caloric intake, emphasizing a 2800-calorie diet to balance performance and weight loss. The host also shares practical tips on running, cooking low-calorie meals, and the importance of volume eating with vegetables. He wraps up with advice on setting up a fat loss phase, focusing on protein intake and a balanced diet, all while promoting an upcoming fitness challenge.

Takeaways

• 🎉 The speaker wishes viewers a happy, healthy, and productive New Year and encourages goal setting and embracing new things.
• 🏋️‍♂️ The speaker has signed up for a high competition, which is CrossFit style, and plans to start the year with a fat loss phase.
• 🥗 The first meal of the day is described, consisting of about 550 calories, contributing to a total daily intake goal of 2800 calories.
• 📝 The importance of tracking weight consistently in the morning, before eating or drinking, is highlighted for accurate progress measurement.
• 🔢 The Harris Benedict formula is recommended for estimating Basal Metabolic Rate (BMR) and adjusting it for activity level to determine daily calorie needs for fat loss.
• 🏃‍♂️ The benefits of low-intensity, long-duration runs are discussed, such as teaching the body to use fat for fuel and improving cardiovascular fitness.
• 🍽️ The concept of 'volume eating' is introduced, emphasizing the importance of consuming large volumes of low-calorie foods like vegetables to feel fuller on a calorie deficit.
• 👨‍🍳 Cooking tips are shared, such as using cooking spray instead of olive oil to save calories and weighing out food portions for accurate tracking.
• 💊 The speaker mentions the use of creatine and suggests backloading the missed doses if forgotten for a few days.
• 🥤 The benefits of zero-calorie drinks for hydration and reducing hunger are discussed, as well as the option to use sugar-free syrups in place of regular ones.
• 📊 A final summary emphasizes focusing on calorie and protein intake, aiming for 1.5 to 2 grams of protein per kilogram of body weight per day, as key to a successful fat loss phase.

Q & A

What is the primary focus of the video?

The primary focus of the video is to share the host's journey of starting a fat loss phase and participating in a high competition, as well as providing tips on goal setting and healthy living in the new year.

What type of competition is the host signed up for?

The host is signed up for a CrossFit style competition, which is less about traditional weightlifting and more about functional fitness.

Why is the host starting a fat loss phase at the beginning of 2024?

The host is starting a fat loss phase to prepare for the upcoming CrossFit competition and to set a good example for the audience by leading with personal health and fitness goals.

What is the host's daily calorie intake goal for the fat loss phase?

The host's daily calorie intake goal for the fat loss phase is 2800 calories.

How does the host plan to calculate the fat loss calories?

The host plans to calculate the fat loss calories using the Harris Benedict formula and adjusting based on activity level and initial weight.

What is the recommended time for weighing oneself according to the host?

The host recommends weighing oneself first thing in the morning, after waking up and using the toilet, but before eating or drinking anything.

What is the significance of doing easy, long-duration runs according to the video?

Easy, long-duration runs are important because they teach the body to use fat for fuel and allow muscles to work more mechanically efficiently, which helps in developing cardiovascular fitness.

What is the host's strategy for cooking meals during the fat loss phase?

The host's strategy includes using low-calorie alternatives like fry light instead of olive oil, bulking out meals with low-calorie vegetables, and being mindful of sauces and extras to keep the calorie count in check.

What advice does the host give for those who are new to running or unfit?

The host advises new or unfit runners to start with low-intensity runs that they can sustain while having a conversation, gradually building up their fitness and endurance over time.

How does the host use volume eating to help with satiety during a calorie deficit?

The host uses volume eating by incorporating a large amount of low-calorie vegetables into meals to make them more voluminous and filling, which helps to combat hunger during a calorie deficit.

What is the host's view on tracking calorie intake for vegetables?

The host does not require clients to track their vegetable intake because encouraging more vegetable consumption is more beneficial than the negligible calories they add to a meal.

What is the host's approach to drinking during the fat loss phase?

The host suggests consuming zero-calorie drinks like Pepsi Max or Monster to help with satiety and to avoid adding unnecessary calories from sugary drinks.

How does the host plan to track and adjust the fat loss calories over time?

The host plans to track the weight loss over the first week and adjust the calorie intake accordingly, potentially lowering it if the weight loss is not as expected.

What is the role of creatine in the host's fat loss phase?

Creatine plays a role in the host's routine by helping to maintain energy levels and performance during the fat loss phase, with the host mentioning backloading the missed doses if forgotten.