THIS Is FASTEST Way To BURN Body Fat Based on Science

Let's start with fat and lean. If want to be lean like you and want to have low body fat. Where does one begin? What happened with me and what always advise people to do is start just by looking at globally from 30,000 foot view, what do you know you're doing in like not well right now? Like are you drinking excessively? do you end every night with you know pint of ice cream? Like you know that you're doing some things wrong. So you make one pass at the obvious stuff. And you just do it for couple weeks, you know, and you see how you progress and what will normally happen is is usually those are the most offending the biggest offenders when it comes to nutrition that you will notice some quick weight loss when you stop it. What do you think are some of the offenders that we don't realize are offenders? I've had so many in my life even like ketchup and Yeah. thought white rice was great. Yeah, mean white rice is actually See there's place for carbohydrates in people's and people's diets believe but you have to have healthy respect for them because they're the most likely to be overeaten. Like the desire to eat five steaks is not there for most of us. Like you but you could pound whole plate full of rice and then some or pasta and then some because they're they're they are much more chemically pleasing to the body. So think people need to be caught cautious of overconsumption of carbohydrates and they're not aware of portion sizes really impacting them because they'll say, "No, had had rice and and and pasta." And and would say have rice and pasta too every day. But like probably don't eat as much as that person does. So portion sizes when it comes to that is one of the areas people do not have good awareness about. The kind of hidden offenders, mean there's sugar in lot of things that is used just to make these things more appealing especially you know like yogurts, right? People will have you know, fruit on the bottom yogurt, but it's like loaded with sugar. Or my first experience was oatmeal. was reading the bodybuilding magazines in my teens that every bodybuilder ate oatmeal in the morning. So, of course was buying Quaker Oats, but was buying those little packets. And they have brown sugar in the bottom, and it's like they're loaded with sugar. They were not the equivalent of Quaker Oats from from like canister. And so, here I'm thinking I'm doing something right, but I'm not because there was more sugar in that than there was in in bag of in bowl of Trix cereal. What do you look for on the on the package? always look for sugar and fat. That's what look for. So, by dietary fat, there are nine calories per gram of fat versus four calories per gram of protein or carbohydrate. They're much more calorie-dense foods. So, when you have fats on your plate in any way, shape, or form, calorically, the that dish is going to increase pretty quickly. So, you have to be mindful of them if you if you want to lose weight and achieve hypocaloric state to get there, you're going to have to take in fewer calories than you're than you're than you're burning. That's why would look at fat content, but sugar is just really not necessary. It's just one of those things that our bodies do not need and tends to be too inviting to the point where people have hard time stopping eating sugar. So, think that's one of the fastest ways to to get yourself on track is to is to try to minimize the sugar content in the food. And then look for protein because think that protein has lot of benefits in terms of improving that ratio of fat to lean muscle, and also for its ability to satiate you. So, if you're eating higher protein food, you're likely going to find yourself feeling satisfied and full faster than if it's just carbohydrate-based meal. So, those are the three things that look at every time turn label around. Protein, sugar, and fats. And what does your diet look like? eat breakfast in the morning, and have usually again, I'll give you typical meals. have oatmeal. even put like some pumpkin in the oatmeal itself, some canned pumpkin just for some additional vi- vitamins and minerals. Protein shake. and some maybe some egg whites. So, get good amounts of protein. And for lunch, I'll have like grilled chicken wrap. Again, I'm trying to prioritize protein at every single meal. And I'll try to have Greek yogurt with that has limited sugar in it. then I'll have protein shake usually after work only because know that when get done with work usually at 6:00, come home, the kids are there, they want to play. wind up just having something to tide me over, realizing that my dinner's going to occur later at night after my workout. What happens though is that workout occurs at around 10:30 to 11:00 at night. So, dinner happens at around midnight for me. that's always again based around protein first, so usually chicken or steak or fish, and then fibrous carbohydrates, so it's going to be something like like edamame. It's you know, it has good protein in it, and I'm not I'm fearful of the soy protein that's there, especially in that limited amount. Broccoli, and then have my fi- my starchy carbohydrates, which my favorite of all time is sweet potatoes. So, I'll have sweet potatoes or or pasta or both. I'm still shocked that you're eating dinner at midnight. And that What So, what time do you train? So, train around 10:30 or 11:00 until around quarter to 12:00 or so. Is that sub-optimal? It's it's only optimal because it's when can consistently do it. Okay. If could change that, would probably work out at 5:00 p.m. You know, but always find that there's still work going on. People still need me at that point in the day. Why not the morning? have very difficult time waking up. I'm one of those people that act like zombie for probably 15 minutes before I'm feeling ready to go. I'm very much the same. probably eat bit too late. train bit too late, etc. And as I'm listening to you, I'm almost listening to myself. And know the rebuttal is that, "Well, Stephen, if you went to bed earlier and you ate earlier, then you'd wake up and you'd be able to train in the morning." Yeah. Well, how do you feel when you wake up? Do you feel energetic as soon as you wake up or do you feel No. Yeah. I'm very similar to you. wake up late. Yeah. And if wake up late, then feel fine. But if you try and wake me up at 7:00, the chances are that went to bed maybe at midnight or 1:00 a.m. So, there's not enough sleep taking place there, but having worn this Whoop for while here, our sponsor, I'm an investor in the company, #ad, #i say. one of the things came to learn was that when eat close to the time go to sleep, my body isn't actually asleep. Cuz could see my resting heart rate so high through the night. So, my body's actually just working on the the food, so it's not restoring my body. So, one of my goals for this year is to try and not eat after 9:00 p.m. think it's good goal in terms of establishing more regular sleep or or or time to go to bed. Because the number one thing think people need to understand is that when it comes to sleep, the the routine of sleep is what's most important, believe. Even in cases of lower sleep totals, there's actually 27% of people report sleeping less than 6 hours night. And 20% of people sleep 4 to 5 hours. actually fall into the category of sleeping probably 5 to 6 hours most nights cuz get to bed late and get up around 7:00 each each morning. Do you sleep track? don't sleep track. did for while. don't sleep track. actually I've tracked my cortisol levels and my levels of cortisol have actually improved even as my sleep time my total sleep time has diminished. Now, there is and hold on to this as possibility but but haven't tested myself. There are two genes that are actually responsible for short sleeper syndrome. In other words, where you can get away with less sleep because it it optimizes gene expression for wakefulness and brainstem activity that allows you to wake up easier. And the downside to that is that only 1 to 3% of the population has that. So, unless got really lucky in terms of that, then might be, you know, playing game that ultimately can't win. but think that there is possibility that some people can operate better on lower sleep totals than others. On this point of being lean, one of the things people are most obsessed with getting rid of is lower belly fat. This stubborn belly fat that occurs right Right there. right there on our little mannequin here. You don't have pouch. It's what we call it me and my friends we call it pouch. we can be, you know, very lean elsewhere but still have little bit of pouch there. Some people think doing sit-ups is the way to get rid of that stubborn belly fat. What is the answer in your view? is the level of strictness of nutrition. And mean, the level of strictness is not just in the foods that you choose, but the consistency with which you choose them. So, how long can you sustain this really clean diet? hate the word clean diet cuz usually when people say they eat clean, it's actually the first thing is red flag that they don't. but think it comes from having sustained ability to eat in very restricted way. When men put on body fat, that is the first place to go on and the last place to come off. And one of the biggest areas for that you mentioned that don't have one, but mean as as ridiculous as that this is going to sound, when start to see little bit of fat on my body, it's right there. And it's because that is the absolute first place to go on. This the shamefulness of of how your body does this and what it does to us is that it kind of works in this top-down approach. Like you'll lose fat first from here and then it kind of goes down, and the last place is here. So it works in this top-down approach. Well, by the time you get all the way down there, you've lost the fat in your face, you've lost the fat in your neck. So like, you know, sometimes look at myself in the mirror and I'm like, man, you're gaunt, you know, and hate the way that you know, my my face gets sort of caved in. But it's sometimes the price that you pay in terms of maintaining lean physique. especially naturally because that's how your body starts to lose fat. And especially as you age, you start to lose collagen and skin thickness, so it looks even it's even more of challenge. But this top-down approach is sometimes good because it allows you to start to see like the upper row abs underneath the chest or so when you start to get into better shape, you might have noticed this yourself, you start to see like, okay, my my lower chest isn't as saggy anymore. It's actually starting to take some shape. Well, what's cool is that's actually that little spark of motivation that like, want to keep going. can see the top ab, right? can see the top ab. Like there it is. can see have have them, you know, actually have them. You know, got two-pack, but have them. Well, you continue down that path. Sometimes you sharpen up the diet little bit more. Sometimes you take one extra night of, you know, socializing or drinking out of the schedule, and you start to see it, you know, go even lower, and you start to get that second row of abs. Then it becomes question of how motivated you are to actually discontinue. And what level of sacrifice is required or is worth it to you to continue? And that's the caveat that always say. mentioned early on like, is it that important to you? Because could tell you that at 10, 11, 12% body fat, you're going to look amazing. And you're going to look better than 98% of all men. So, whether you had that little tiny, you know, area of fat around your waist, you're still going to have your abs, you're still going to have defined shoulders and arms and, you know, some veins popping out in other places. Like, is that is that good enough so that you experience the health benefits you already would you you'd be there. Aesthetically, you're probably really happy with where you are now compared to where you came from and you still get to live life that's not as filled with sacrifice to get there. And that's the battle people have to have to wage and ask themselves what is how worth it is it to me. Is is the game of weight loss basically calories in calories out? just need to have less calories than burn. Yes and no. So, to lose weight, you're going to need to be in calorie deficit. but if you took that approach and just ate whatever you wanted to, let's just say ate Twinkies in deficit, you're not going to get the same outcome because the type of weight lost is going to vary depending upon what you ingest. So, if you don't ingest enough protein and you just eating Twinkies, you might lose weight, but you're also going to lose muscle in the in the in the process. So, if you want to deter the loss of muscle and and maximize the retention of muscle and maybe again even slightly build in that deficit, then you're going to want to prioritize protein. So, it's not just the calories in calories out. That will get you to lose the weight, but when you ultimately think people aren't just talking about weight loss, they really want to make sure that they're maximizing lean muscle at the same time that they're losing weight. If they want to look certain way, function certain way, it's it it it's going to matter. If you love the Diary of CEO brand and you watch this channel, please do me huge favor. Become part of the 15% of the viewers on this channel that have hit the subscribe button. It helps us tremendously and the bigger the channel gets, the bigger the guests.