In this podcast, I share 4 weight loss strategies commonly used by fitness model competitors to get lean for the stage.

Firstly, I directly attack the common mainstream dietary dogma of needing to eat a “balanced diet,” and how this advice does not give enough clarity to anybody concerned with weight loss.

The strategies I cover in this podcast are:

1. Meal Planning.

If you want to guarantee getting results, you will need to track and monitor your nutritional intake. Goto my online fitness school and look for Meal Planning Mastery where I teach people how to create fun meal plans around the food they enjoy the most, without starving or restricting themselves.

2. Fasted cardio
3. Hydration
4. Eating vegetables for satiation (not just for their micro-nutrient profile!)

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Brad Newton:

Hi, everybody and you’re listening to Contest Prep 8 of the Brad Newton show on behalf of Thank you so much for joining me once again. I am super excited in this episode. I will be talking about four strategies, weight loss strategies which are commonly used by fitness model competitors to get ready for the stage. Now this is absolutely applicable for anybody listening to this that’s wanting to lose weight or needs help to lose weight because quite frankly, the mainstream dietary advise is terrible. It’s absolutely terrible. It’s flawed. It really does nothing to help you lose weight, giving advise out to people such as you need to eat a balanced diet like what the fuck does that mean?

I remember growing up with those kinds of things given to me as advise. You need to eat your vegetables. I mean, yeah, I get it. I need to have a balanced diet. I need to drink more water. I need to eat my vegetables, but I’m still out of shape, so that’s why I’ve decided to put this very short audio together for you because this is actually a shortened version of my video, of my YouTube video, VLOG 43 Mens Cutting Tips. Now of course, this also applies to women, but of course being a male is from my perspective so if you go to the show notes at the end of this, you will see the YouTube link, click on that. You can actually watch the full video of all of the tips that I give for people that are wanting to lose weight so in this audio, I’ll give you four of those strategies.

Now let’s get straight into it. Now these are strategies which are commonly used by competitors. I use them and have used them in the past to either lose weight, get in shape or even get ready for the stage, so without further ado, let’s get into it.

Number one is meal planning, and I know some people listening, I know you’ve just had a heart attack because I know it’s like, “Meal planning, how boring is that. That means that I’m now limited now, that my life is going to be doomed to a meal plan like a mobile phone contract or a cell phone contract.” The truth is is that if you want to guarantee getting results, this is the truth. You need to track and monitor what you’re eating and how much you’re eating, and I know what you’re thinking. It’s too hard. It’s too difficult. I don’t have the time. Look, I’ve had all these excuses. I’ve said exactly the same thing myself. When someone, I remember reading about meal planning years ago and I never even bother to fucking do it because I’m like, “You know what, I don’t need to meal plan. I’m just going to go on this fasting thing or this juice cleanse or this other programme.”, and then I’m going to do it that way where I don’t have to sit down and write things out or use a smartphone application like MyNetDiary because it’s perceived that meal planning is just too hard, it’s too challenging.

Now here’s the honest truth. The way that meal planning is portrayed is perceived as something that is limiting, that is difficult, that is something that only fitness model competitors do, only the crazy people can stick to, only the people that have good will power can stick to. Here’s the truth, anybody, if you’re taught how to do it right, like if you’re taught that the fundamentals of what it takes to lose fats and build muscle and have a great body, once you’re taught the various, the fundamentals of what it takes to build a great body and how to meal plan in a way which is really flexible around the food you enjoy the most, then it’s actually quite fun and I know it’s hard to believe right now and you’re all, “What? You’re crazy.” It is so true, like it is daunting at first, but you do need to put your reservations aside and take on meal, you can always reach out to me if you need help doing it, but I actually teach people how to do meal planning in a way where you’re not cutting out your favourite food.

You’re not giving up chocolate, you’re not giving up refined sugars, you’re not giving up grains, you’re not going paleo. Meal plans are traditionally portrayed as very restrictive pieces of paper like you have to stick to the regimen menu, I mean you’re eating food that you don’t like and it’s all chicken and broccoli. It just couldn’t be further from the truth. That’s the perception about the reality of it is that you can absolutely create a meal plan around the food that you like and enjoy. You don’t have to enslave yourself to food you don’t like eating for six weeks or eight weeks. In fact, what’s great about meal plans is that you can still have a lifestyle and whenever you get sick of anything on the meal plan, you can always pop it out because if someone teaches you correctly, you can take out food you don’t like or you do get sick of or you want some variety and you can slot in what you would like to try or eat for the next week or two or three weeks or so, and so I say that this is a tip of weight loss, tip of weight loss strategy because when you do that, when you track and monitor, you’re guaranteeing getting a certain result.

There is no, it’s like finance. It’s like if you want to save $5,000, I mean you could probably save $5,000 without counting every cent, without doing a balanced, you know in and out sheet of your expenses versus your income and then tracking every single dime. You could probably do it, but there’s no guarantee that you’ll actually save that $5,000 by doing that. However, if you have a specific strategy around tracking and monitoring your finances where you use an application to do that or you have a spreadsheet somewhere, then you are more certain to save $5,000 than if you don’t track and monitor, and so you can certainly lose weight without meal plans, don’t get me wrong. People do it all the time, but don’t you want to have some certainty around that process because it’s already challenging and the world we live in that’s full of all this crap about what we need to do to lose weight and all these BS programmes out there which are useless.

Wouldn’t it be nice to just have some certainty about what we could actually achieve with our body and actually just spend a little bit of time upfront, learning what it takes to meal plan around the food we enjoy the most. Stick to it and stick to it long enough until we get the body we want and then we can ditch the meal plan. That would be pretty awesome, and so I would highly encourage you to, if you have any questions about how to do it, I can certainly help you, but it’s one big, it’s on the top of this list for a reason. I still use meal plans to this day. I’m not just preaching this to you. If you actually go to my website, in the show notes section of this podcast, I will have my latest meal plan that I’m using at the moment to get ready for my next competition in five weeks from now. I have this meal plan, but it changes. It changes regularly so by the time you see this on the website, it could be a new one. It could be a different or a different food on it.

The point is though, I still use them, but here’s the truth. When I was maintaining a certain physique that I was happy with, for a number of years, I wasn’t meal planning. When I started my competition preparation journey, then I started meal planning because it was my guarantee to get from 39% body fat down to 8%, 8-ish percent body fat for the stage. You just can’t guarantee getting results without having some kind of, something to track. It doesn’t have to be a piece of paper or a spreadsheet. It could be MyNetDiary or MyFitnessPal. It couldn’t be easier to track and monitor calories and macronutrients than it is to use a smartphone application so I’ll talk more about meal planning in another audience, but it’s a must. It’s a must, absolute must.

The second one on my list is fasted cardio. Now fasted cardio means that you are training or doing cardio where your insulin levels are relatively baseline and so you’re said to be in a fasted state when your insulin levels are relatively baseline, and so usually for most people this means when you wake up in the morning, most people sleep six to eight hours, six to nine hours every night, so usually when you wake up, you’re in a fasted state. You haven’t eaten throughout the night you’ve been sleeping, so then that’s actually the best time to maximise fat loss. It’s actually the best time. When you’re in a fasted state, you want to make the most of and the science that confirms this, I talk about this in videos and stuff in my YouTube channel, whereby if you are wanting to accelerate fat loss, then fasted cardio or even fasted weight training will accelerate that process.

It’s not the answer, like if you’re so overeating calories, fasted anything is not going to save you, but if you’re already eating less calories than what your body needs everyday and then on top of that, you’re doing some kind of fasted cardio, fasted weight training, then you’ll accentuate what you’re already doing, and so fitness model competitors will actually start to incorporate fasted cardio into their routine, into their training programme leading up to the competition because that’s the point where they want to get a little bit leaner before they step on stage and so usually fasted cardio gets incorporated toward the end phases of their training. However, of course if you’re listening to this and you’re just wanting to achieve weight loss or what I like to call it fat loss, without any intention of stepping on the stage, then why not wake up an hour earlier and start incorporating this into your life. It could be a walk around the streets for 30 minutes, you’ll get benefit. 30 minutes to one hour, that’s what we do. That’s what I did for my first competition and will be doing it very soon for my next competition on the fifth, literally five weeks away.

I will start to do one hour of cardio, fasted, fasted cardio in the morning. Now by the way, you’re thinking, “What if it’s not fasted? What if I’ve already eaten?” Of course, you’ll get benefit by doing cardio because you are burning calories, however, according to the science, you’re not going to get as much of a benefit. You want to be fasted. You want to be fasted and usually for most people, that’s waking up first thing in the morning and going for a jog, going for a walk, hitting the treadmill, whatever it is, going rowing on the river.

The next one I want to talk about is hydrating like crazy. Hydration is absolutely essential. You know for all of us getting ready for the stage, when you’re eating less calories than what your body needs everyday, you’re not starving yourself, but you’re in a slight calorie deficit. You’re eating probably 20%, 30%, 40% less calories than what your body would require and so you do at times feel hungry. You’re not starving, but just real hungry at times. Hydration is the key. I know we’ve all heard this from our parents growing up. It’s been frustrating us a lot, “Gosh, I know. I know I need to drink more.”, but it’s true. If you find, you know you can flavour your water with zero calories, then absolutely do that.

I have sparkling mineral water that’s flavoured, zero calories because it gives it flavour and the bubbles in the water actually help to expand my stomach and it’s found in science that people feel full when their stomach is expanded, so that gives you that feeling of being full and so when I have sparkling mineral water, the bubbles of the water of course, the gas of that will cause my stomach to expand a bit more, gives me more of a feeling of being full. It’s a little tactic that I use and it doesn’t cost any calories, so I suggest you do that. It will help you remain satiated.

The last one on my list is high volume, low calorie food i.e. vegetables. Yes, I’m saying you need to eat your vegetables. Your vegetables. Your vegetables, and you all know, a lot of you probably rolling your eyes going, “Oh, no. Is my father speaking? Or my mother speaking, that’s all I ever heard when I was growing up, is I only ate my chicken and I left the vegetables on the plate and I got to eat my veggies, I know all this.” Here’s the truth. Here’s the reality. I’ll give it to you from a practical, from a fitness model competition perspective, that eating vegetables when you are, you know calorie deficit, is one of the best things you can do to help remain satiated. It’s in fact, that’s what we do when we’re getting ready for this, when basically the meal plans, we’re keeping our intake of vegetables quite high. I mean not all of us, it really depends on the coach and what programme you get put on, but you know.

For me, for example, I, my intake, I have about probably four or five servings of vegetables everyday on my meal plan and what I’ll do is I’ll throw this up on the show notes section of this podcast on my website. Go and check it out for yourself. I’m not kidding you. I’ll have 150, 150, 200 grams of chicken and I’ll have that with an unlimited serving of vegetables and you’ll see that all the way down the page. Unlimited veggies, unlimited veggies, veggies, veggies, veggies, veggies, veggies.

If you’re having vegetables which, you know like carrots, broccoli, cauliflower, those kinds of vegetables are going to keep you fuller for longer and what’s great about them is that they are relatively low in calories, so they’re very high in fibre and that they’ll keep you fuller for longer and also they’re low in calories, for the fibre content and so I call them the high volume foods because the biggest thing here, the biggest thing here, is that when you’re in a calorie deficit, you feel a little bit hungry and so for a lot of people that feel a little bit hungry, it’s sometimes hard to not like, to keep feeling that feeling of hunger and so people kind of break that urge by going and eating something and then saying the diet doesn’t work, but you need to absolutely take this seriously.

Hydration which is tip number three and then getting a lot of vegetables is tip number four, both of them together will absolutely keep you satiated and you won’t feel as hungry. Like right now, as I speak, it’s 20 past 5 in the afternoon. I’ve literally had about 1,000 calories for the day and I’ve had about three servings of vegetables and I don’t feel hungry, and I will be hungry in probably another hour or so and then I’ll have 500 calories and then before I go to bed, another 500 calories, but again, if you eat vegetables and vegetables with chicken or beef or whatever, so I want to bring that to your attention. It’s essential. I do it all the time. If you follow me on Instagram, not Instagram, or Instagram, yeah. The Snapchat as well, you’ll see exactly what I do as well with my servings of vegetables. You can spice them up anyway you want to make them interesting. You know I use different spices and things like that. It’s important because if you don’t spice up your vegetables, you’re not going to eat them. They’re just bland. They’re just bland vegetables, but spice them up in some way.

There are the four tips, meal planning is number one. It’s a number one because it is, and I believe one of the most important ones, and I talk more about meal planning on my website, go check out my website, I talk more about it there. I talk more about cardio and all these other stuff on my website, go and check it out, but takeaway, meal planning, get serious about that. Fasted cardio, if you can find a way of slotting in 30, 40, 50, 60 minutes of cardio in the morning, first thing to waking up, fasted means not eating anything, not drinking anything with calories, not having sugar in your coffee, having a long black no sugar, no refined sugar, nothing, we’re talking fasted and if you do that, if you do that, if you are to fasted, if you do fasted cardio for maybe four, five, six weeks, I mean you’ll start to see results provided that you are in a negative energy balance, you are in a calorie deficit, which is controlled by meal planning, which is tip number one and then hydrate like crazy, we talked about and then eating your vegetables, right?

I do it, I’m not just preaching it. I do it. If you follow me on Snapchat, you’ll see it for yourself, so I hope this is helpful. If you have any questions, reach out to me, Brad, I’m here to help you. I do this all the time. I know exactly what’s going on so just tip me out, direct message via Snap, Insta, wherever you want to go or my website, and also check out the show notes.

That is it. That concludes the episode my friends. Thank you so much. If you liked what I have to say, then please go to iTunes and write one or two sentences. It does help me a lot. This is literally the best form of payment for me, is getting your feedback. It’s what keeps me going, knowing that I, I woke up to an email very recently and helped someone lose 28 kilograms of weight, 26 something along those lines. It was a lot. It was over a hundred, almost 110 kilos, this person’s like, unbelievable transformation, very recently. That is what drives me more than anything, is your feedback. Share it with your friends



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