I provide practical strategies around how to lose the last 5 to 10 pounds of fat. If you are dieting to lose weight or fat and are struggling with a plateau… this audio is definitely one to listen to.
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Hi everybody, it’s Brad again from BradNewton.tv. Thank you for joining me. I get this question a lot; “How do I lose the last five pounds, ten pounds off my body? Brad I’m doing everything right, how do I lose the last X amount of kilos? How do I lose the last bit of fat from my lower abs, from my love handles, from my thighs, from my butt?” Whatever, right? Common question. Now, if you’ve already been losing weight and you’ve now hit a point where you’ve stopped losing weight, you’ve stopped losing fat, then I need to tell you right now the honest truth, this is what you need to do, you need to have more patience.
Now, this is really hard, I get it. It’s hard, it’s challenging to tell someone they need more patience in a world where we can get everything we want instantly, most things we want instantly, that’s so hard to swallow, but here’s the truth; fat loss is not a linear process. What that means specifically is that if you are following a meal plan, I teach all of this on my website, how to crab meal plans around the food you love the most, actually eat food off your meal plan you enjoy, you create a calorie deficit that way. When you create a calorie deficit, no matter what plan you’re on, no matter what diet you’re on and you lose fat, I can assure you right now, fat loss is not going to be a linear process. You’re not going to lose one pound or two pounds every week, week after week, after week. It just doesn’t work like that, fat loss does not work like like, irrespective of all the BS that might be fed to you that might indicate otherwise.
You start off a fat loss journey, you’ll always lose fat faster in the first few weeks of starting a programme and then it will slow down, even if you’re doing everything right, even if you’re doing everything by the textbook. Day one you lose X amount of fat, day 90 you’ll lose a lot less fat, even if you’re doing exactly the same things between day one and day 90. Exactly the same things, right? And this is what separates the 1% from the rest of the population, because most people don’t have the patience, most people don’t have the patience to stick it out doing what they’re already doing, or doing what they’ve already done in the past and just sticking it out that little bit longer. So the big piece of this audio is to tell you right now that you need to just keep doing what you’re doing, maintain a negative energy balance, keep doing it and you will get the results.
Now, there are some tips that I will give you, I’ll give you maybe ten tips, I haven’t counted them, and it will help speed up this process and it will help you break through this plateau that you’re going through right now. Now, it might be, number one, that you need to recalculate your macros, that you need to recalculate how many calories you need to maintain a negative energy balance. Now, what that means specifically is that if you have set up a meal plan for yourself, whether it’s through my courses or through somebody else’s, you would have set up that meal plan based on calories of your current weight, most likely, and not your goal weight. So if you set up your calories and your macros at your old weight, then it’s very likely that you need to recalculate how many calories you need at your new weight, at your current weight, so that you can break through the plateau.
In other words, if you started your journey at 220 pounds and you calculated how many calories and macros you need to create a calorie deficit at 220 pounds, and now you’re at 200 and you want to get to 195 or 190, then you will need less calories. You don’t weigh the same, so in other words your energy requirements are going to be less, provided everything else is the same. So therefore your calorie requirements are going to be reduced, which means your calorie deficit, the calorie target is going to be less, okay? So you need to recalculate that, you need to recalculate your calories and your macros, that’s step number one. Now, if you need help doing this go to my website, I teach you how to do it there. Right, but real quick go to [inaudible 00:04:28] My Fitness Pal, and go into the area where it says ‘My Plan’ and you can recalculate it that way in there. There’s a calculator tool in there. Otherwise go to my website.
The second one is using a digital scale. Now most people don’t want to do this, but it’s important that you need to weigh, track and measure everything. Everything. Now, this is what’s going to divide the 0.5% of the population from the 99.5% of the population, because I can assure you, as a fitness competitor, I can assure you that as a pilot that flies planes, that I want to guarantee that my aircraft is going to get to a destination, I know exactly how much fuel I’m putting in my goddamn fuel tank.
Therefore, if you want to guarantee that you’re going to get your destination of fat loss, whatever that goal weight is, that you’re going to weigh, and track, and measure the fuel that you put into your own body. That’s no different to a goddamn aircraft, and I use that analogy because it’s accurate. I’m going to get to my destination as a pilot, you’re going to get to yours at a new goal weight of losing a certain amount of fat by tracking and measuring, by using a digital scale. Alright? That’s important. It’s absolutely essential I teach you more in regards to how to do this in a meal planning course I run, but you need to do that.
The next one is, I mentioned tracking all of your food, including the things that are commonly overlooked. Olive oil, five almonds, you might think, “Oh, it’s seven almonds, it means nothing.” It’s seven almonds, it’s 80 calories, 100 calories. If you’re creating a calorie deficit of 700 calories and you’ve overlooked seven almonds, then you’re already down 100 calories, and then if you have one tablespoon of olive oil extra in your salad, that’s 120 calories. If you have five cubes of feta cheese, that’s another 100 calories, if you have an extra pat of butter, that’s another 90 calories. I’ve already given you 400 calories in just hidden calories that most people forget about, don’t even think about. You might think, “Oh, it’s nothing.”
Seriously, like finance, you wonder why you’re broke, it’s because you spend $1.76, $2.12, and $3.15 on stupid things that you can’t even remember buying, and you wonder why you’re broke? Because you look at your statement and it’s a whole list of 76 cents, $1.15, $1.12, $1.30, $2.65, $8.90, $12.62, and I use the finance analogy because most people are broke because that’s how they spend money. They unknowingly swipe their card at stupid things they can’t even remember making. Calories are no different. You have a morsel of food here, you have a breadcrumb there, you have a nut here, you have five almonds there, you have one pat of butter there. It’s calories my friends, it’s all calories, it’s all energy. That’s one thing to look at.
The next thing is to skip alcohol. Now, this might be tough but if you want to lose the last few pounds of weight, of fat, then skipping alcohol is actually going to help you. It’s liquid calories, one gramme of alcohol is seven calories. One gramme of alcohol is seven calories. So if you’re having a few glasses of wine every night, then that’s going to break into your calorie deficit. So, I’m not saying give up alcohol forever and a day, I’m just saying that for the time being if you want to lose fat, then it might be handy and worthwhile to skip alcohol for the time being. And we do this as fitness competitors for, you know I don’t drink it at all, I rarely drink, but most competitors they shave back on the little things that were not important at the beginning of their transformation, but become essential to skip when they’re leading into their competition.
So one to two to three weeks out from a competition, that’s when things get really serious, no alcohol, liquid calories are skipped, cardio is increased, and those kinds of things, water intake is increased. And by the way, I suggest that if you’re in a calorie deficit and you’re struggling with hunger, then increasing you’re hydration levels are absolutely going to help you, absolutely going to be essential to help you remain satiated, and we do this as competitors a lot. Whenever we’re in a calorie deficit, for myself for example, 2000 calories, for a guy of my size 3200 is my maintenance, I’m down to 2000 calories when I get ready for a competition and peak week I’m down to 1500 calories for the final week, and so the only way that I can maintain that without eating my face off is to dramatically increase my fluid levels. I dramatically increase how much water I drink.
So I might go from three litres a day to five litres a day, and I suggest you do the same thing, if you’re struggling with hunger in a calorie deficit, then you need to increase your hydration levels exactly the way we do it when we get ready for the stage. Adding more vegetables is understated, because vegetables are going to help you remain satiated and it’s going to help you stave off hunger. My friends, this is black and white. If you want to lose fat, you want to lose the last 10 pounds, then you need to maintain a negative energy balance, that’s essential, but to maintain the negative energy balance you need to be able to mitigate the hunger pangs that come with maintaining a negative energy balance.
I’m not saying you’ll starve, but what I teach in my courses on my website, BradNewton.tv, that you can still eat the food you enjoy the most but there are going to be times when you’re going to feel a little bit hungry because your body is going to be going to stored fat. That’s what we’re trying to achieve, and so to mitigate those feelings of hunger things like increasing hydration levels, having more vegetables. Now when I’m saying more vegetables, for myself, I’ll have, pretty much every meal that I have I’ll have at least a handful of mixed vegetables. Even if it’s literally going to the supermarket, getting frozen vegetables, and then putting them in the microwave and then heating them up for 4 minutes and 35 seconds, and that’s going to be my handful of mixed vegetables, I’ll have that with my chicken, I’ll have that with my beef, I’ll have that with my rice, I’ll have that with my tuna, I’ll have that … does that make sense?
I’m being very practical. I’m a busy guy, do I don’t have time to sit there all the time and chop up cauliflower, I don’t have time to chop up carrots, and cauliflower, and cucumbers and those kinds of things. So I go to the supermarket most times and I buy the frozen mixed vegetables, and when I’m going through a phase of getting ready for a competition, my intake of those vegetables goes through the roof. Right, so I’m not here to tell you to eat your vegetables. I do it myself. I wouldn’t be suggesting this if I don’t do this myself.
So that’s one thing to keep in mind, I would do that. Maybe getting an extra hours sleep, okay? For me personally, I sleep five to six hours a day, for you, you might struggle with five to six hours. I thrive on five to six hours of sleep, you might need to get that extra one of hour of sleep to help with your cortisol levels, okay? This is actually one piece of advice that I’m not very comfortable giving, because I know for myself I’ve gotten the body that I want by thriving on five to six hours sleep every day, alright? But I know some people out there that I’ve had communication with, they struggle with that, and for them it works if they get that extra one hours sleep. They can have that extra energy that they need to get through their day, to get through their workouts, to drop their cortisol levels a little bit, and so forth. So just keep that in mind.
Another thing as well is increasing your cardio. Now, if you’re trying to lose the last five, ten pounds of fat it’s probably going to be stubborn fat, most likely going to be the fat around the lower abs, around the thighs, around the love handles and so forth. So what I suggest you do, and as a competitor we do this a lot when we’re leading into a competition, four, five, six weeks out we start to increase our cardio output, so how much cardio we actually do. So we usually do cardio in a fasted state because that’s going to accelerate fat loss, so we don’t do any more than about two to three hours of cardio a week, forget about what everybody else in the gym is doing. People in the gym who have been there for years and they look exactly the same from one year to the next, take this from somebody, and from all of us, we’re competing and getting super lean, this is what we do, right?
As we’re leading into a competition, four, five, six weeks out from stepping onto the stage we’ll increase our cardio by up to, but no more than, about two to three hours per week, and so what that means in practical terms is that I’ll wake up in the morning, this is what I do, I’ll wake up in the morning, no breakfast, no calories, no protein shake, nothing. Fasted. Nothing, and then I’ll put on my shoes and I’ll go for a walk, and I’ll go for a walk for about 40 minutes. You know? 20, 30, 40 minutes, and I’ll walk down Chapel Street and come back, and that’s my fasted walk, that’s my fasted cardio session. Sometimes I do high intensity interval training, but not always, right?
It’s more efficient because you can burn more calories in les time, but it’s more taxing on the body, it’s more intense. So if you’re not at that stage where you can handle high intensity interval training, then anybody can do a walk, right? Anybody can do a power walk, start with that first. Two, three times a week start to incorporate fasted cardio up to 20, 30, 40 minutes a session, before breakfast, before calories, before you eat anything, do that. Now, you can still walk if you’ve had breakfast, but it’s not going to have the same fat burning effect than if you’re doing it in a fasted state, right? So I would suggest doing it in a fasted state, no more than two to three hours a week. And what else is there on my list? That is it.
So, I will quickly sum it off. So, recalculate your macros and your calories based on your new weight, make sure you’re accurately tracking your food using digital scales, don’t get lazy because seven almonds, five walnuts, two pats of butter, two extra tablespoons of olive oil, this adds up, alright? Increase your cardio, but no more than two to three hours per week, remember, fasted cardio is going to absolutely help you. Increase your water intake and increase the amount of veggies you have, that comes from the perspective of helping you to maintain satiation when you’re in a calorie deficit. You might need to skip alcohol for the time being, not forever and a day, but for the next five, six, seven, eight weeks, so that you can shave off the last five, ten pounds, right? And then you can go back to having a proper social life afterwards. And maybe get an extra hours sleep, not something that I’ve personally done and made the most of. I’ve gotten super lean without the extra sleep, but for some people you might need the extra sleep, and that is it.
So if you have any questions about this please reach out to me, Brad@BradNewton.tv, I’m a fitness model competitor, I’m currently in the off season and currently in Thailand training and learning Moi Tahi, which is completely out of my comfort zone. So if you want to follow my journey on Instagram, @bradnewtonofficial is my Instagram handle, and if you’re interested in learning how to meal plan to lose fat, eating the food that you enjoy the most is a cause that I’m super passionate about, then head over to my website BradNewton.tv, go and check it out, and I’ll speak to everybody very soon. Take care, and have an awesome life.