Weight loss is NEVER the goal. As a culture, we have been seduced (and positively reinforced) for a number that drops on the scale.
The real goal is to lose fat and at the very least, maintain muscle.
By trying to preserve as much muscle on our frames as possible, we will get closer to the goal of having the body we can be proud of.
It starts, however, with a mentality shift of losing fat (& preserving muscle.) This shift will set up a different series of behaviours around how to go about this. Such as, keeping our protein levels high (usually 0.6-1g per lb of body weight per day,) lifting heavy weight 3-5 times per week, and being in a calorie deficit. The three ingredients essential to losing fat and maintaining muscle.
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Welcome back to my channel. I appreciate that you’ve come back. If you’re here for the first time, awesome. Thank you for joining me. Brad here, from SeekFitLife.com. I’m documenting my journey to the world titles as a fitness model competitor. This is a video where I want to talk about weight loss and fat loss, and the difference between the two.
Now, this is for everybody out there that is watching this that is wanting to lose weight. You know what? I didn’t have time to set the lighting up, I [inaudible 00:00:39] set the microphone up. I was like, I’ve got to get this out into the world as fast as possible because there is this notion that it’s all about weight loss. It’s about weight loss. People, all the time, “Brad, how do I lose weight? How do I lose all those 10 kilos of weight?” I’m like, “You really want to lose X amount of kilos or pounds of fat, and you want to keep or maintain as much muscle as you can.” That’s the goal.
You see, people kind of think, “Well Brad, what’s the difference? There doesn’t seem to be a difference between weight loss. If I’m losing weight, I’m going to be losing fat. What are you talking about?” I mean, no. You can lose water, you can lose muscle, you can lose fat, you can lose all three. That, glycogen, that’s all weight. Let’s get specific, because whenever people say, “I want to lose weight,” people then go on this behaviour tangent of doing stupid shit like I used to do. Don’t worry, I’ve made this mistake. I’ve made this mistake.
I want to lose weight, I want to lose this around my belly, and I go to the gym and I do hours and hours and hours and hours and hours of cardio. I would. I would, you know starve myself and do hours of cardio. That’s why I was skinny fat. I was skinny fat. For years, for years. I fucking hated it. I was like, and I lost weight. I jumped on the scales, the number dropped. Hey, I lost weight, but I looked like shit. That’s the truth. That’s because I started with the wrong psychology. I started with the psychology of weight loss and not fat loss.
You can lose fat and if you’re just starting your training, you can lose fat and you can build muscle at the same time at the very beginning. That usually means a net increase in weight, not a net decrease. That’s the truth. When you’re thinking about weight loss and you build muscle and lose fat simultaneously in the very beginning, and the number on the scale increases, that kind of fucks with your head, especially if you expect the number to go down. This applies to men and women.
What do people do when they see the number go up on the scales? They starve themselves even more, and they do more cardio. It’s the worst thing you can do, and I’ve made this mistake for years. Take this from somebody who’s made the mistake for a long time, broke through that psychology and they’re now competing. What do you do?
You’ve got to start off with the right psychology, first, without the rah rah, and all the psychology bullshit, this is the truth. You need to start off with do you want to lose weight, do you really want to lose fat, and you want to keep as much muscle on your frame as possible. That’s what you want to do. You want to lose fat, you want to keep muscle, or you want to build muscle. Lose fat, build muscle, right? That’s the best scenario.
The more realistic scenario is losing fat and keeping as much muscle on your frame as possible. That for women, is what’s going to give you tone, and for men, it’s going to have you muscular. That’s the truth. Then the question is, “Brad,” you might be asking, “How do I lose fat?” Comes back to the same basics that I always talk about in my other videos. Without going into all of that, real quick, you need to restrict your calories a little bit. Not starving yourself, because if you do that you’re going to be skinny fat, right? You don’t want to do that. Just a little bit of a restriction.
I get very specific on what that little bit is in other videos on my website in three courses that I have. I explain how to do it properly so that you don’t become more skinny fat. Real quick, you need to reduce your calories a little bit, and you need to keep your protein high, like high. You know what? Juicing cleanses and fasting programmes where your protein levels are low is not going to cut it. You need to keep your protein levels high. Your [inaudible 00:05:00] are going to be fine, right, for 95, 98% of the population, they’re going to be fine. Your organs are going to be fine, right, but you need to keep your protein high.
How high? I talk about this in other videos, .6, .8 grammes, 1 gramme per pound of body weight per day. If you want to get technical, you can use lean mass, right, but it needs to be high. I talk about how much protein you need in other videos, but you need to have your protein levels high, and you need to train with weight, like you need to be in the weight area, not on the cardio machines. Do a little bit of cardio but this thing of doing hours and hours of cardio is ridiculous. Ridiculous. You need not to never do cardio, because cardio is going to help, but cardio is a tool. It’s often abused. Most people abuse it and that’s why they’re skinny fat.
Don’t worry, I’ve made this mistake, as well. This is really a short video to define specifically what we’re trying to achieve. Remember, we want to lose fat, we want to keep muscle. To do that, we need to create a very small calorie deficit, maintain that over time, keep your protein levels nice and high, and train with heavy weight. Weight. Heavy weight. Dumbbells, barbells, fucking anything with weight on it, right?
It could be fucking bricks outside on the street, it doesn’t matter. It could be tractor tyres. It could be body weight exercises. You’ll get benefit by doing body weight exercises. To a point, your body will adapt and then you’ll need to add weight to those, as well, your muscles to keep growing. It’s a good place to start.
I know I’ve raved and ranted on a little bit, but I come across it all the time. I see the mistakes I made getting repeated throughout the culture. I’m trying to help you guys. Don’t fucking make the same fucking mistakes that I did.
I care enough to share the message with you at, what time is it, eight o’clock, nine o’clock on a Saturday night. You might think, “You need to get a life. You need to go out and socialise.” No, I need to send a fucking message to the world.
Look, I’m being genuine, I’m being honest with you, I’m being straight up with you. That is what you need to do. Always think fat loss. Always. If you have any questions, please reach out to me. Brad@SeekFitLife.com. Go to my website. I have lots of free courses that you can do to transform your body, no BS. I give them away for, most of them away for free, free, and go and check them out because they’re free.
I go into all the specifics of everything I talked about. Otherwise, you can send me messages on Snapchat, I am available for everybody to, you know, if you have questions, ask me on Snapchat as well, or [inaudible 00:08:02].
Thanks again for watching. I apologise for the weird lighting, the fact that I don’t have a tee shirt on, it is kind of strange, but this is a message. It has to be delivered, so thanks for watching. If you haven’t subscribed already, please do so. Support this channel. Remember to reach out to me. Have an awesome night and I’ll see you soon.