The Difficulty of Exercise-Induced Weight Loss

The only problem is doing it through training is the hard way of doing it logistically. It takes more time. It's fatiguing, takes more energy to do it, takes more dedication to do it. It's really difficult to lose weight through exercise for most people because they don't have time to train like an athlete. If you can train 12 hours a week, you could just eat at your normal non-training TDEE, you'd lose tons of weight. The easiest way to do it is to diet because it's far easier to pull food. The only difference is it's physically more difficult to train the fat off, it's psychologically more difficult to pull the food, because people will just be hungry. And they don't know how they don't have any discipline to say, okay, being hungry is part of losing a lot of weight really fast. So I just need to ignore the hunger and make sure I stay hydrated and have some electrolytes. But gonna go back, I'm digressing a bit But you know how I do it I go on different directions But to go back to it like if you were someone who was very overweight you don need to do anything special If you just if you just don't eat, like you keep carbs low, or keep carbs to specific times of the day, like around your workout, or maybe for breakfast or carb backloading. The goal is to have low insulin more during the day than you have higher insulin. Whenever you eat carbs, your insulin is going to go up. And now your insulin is going to be up for a certain period of time. The goal is to utilize that when you need it, like right after a workout is a perfect time to do that. Because you're already set up for recovery, or you're set up to a position where you need to optimize recovery. So having carbs around your workouts a good, good time to do it, you can have them a couple hours before so you can feel the workout, have them right after to have an anti catabolic and a pro amino acid uptake kind of effect, but then have periods of low insulin. So maybe you have carbs for four or five hours of the day, but then you don't have them the rest of the day. When insulin is low, that allows the fat to come out of the cell more effectively. Okay. Now, when you look at somebody who's really lean, they need more of a catalyst because remember the facials don't want to get rid of the fat. So the best possible thing we can do is something very high intense that is now going to bring catecholamines up to kind of in a way force the fat out of the bloodstream and now they they can burn it off because they don't have a problem with it yeah that makes sense i just want to um characterize what you mean by high intensity a little bit more because if people otherwise if they listen if i were just around them off the street i'd be like do you mean it but haven't you just said that we should do more resistance training and less card so what's Once I finished and started taking that drink of water, I'm like, wait a minute. I didn't clarify what high intensity means. Hit is a good, yeah. So hit would be a good thing, right? So your conditioning when you're on the category three side might be a lot of low to moderate intensity steady state cardio, meaning you're going to have your heart rate around like 70%, maybe 80% of your heart rate. So like low intensity steady state would be around say 70 to 73% of heart rate max. moderate would be somewhere around 80 percent now if we go to the lean side i'm talking about sprints so like doing going as hard as you can for 30 seconds and then resting for a minute minute and a half and then doing it again now you can see where that poses a problem when people are overweight because what are they going to do like what can you you could do you would have to do non impact. So and you would need something that would allow you to build enough, enough intensity and intensity when we talk about endurance is a little bit different than intensity with weight lifting intensity of weight lifting was related to how much load is on the bar. Intensity with cardio is basically how fast you're moving. So we're talking about velocity. It's like you could if you got on a rower, you could make that high intense, but you'd also need the technical skill to be able to row. And you'd also have to have the lower back to allow you to roll. You'd have to, you could do it on skier, right? But it'd be, you know, it's, it's kind of a finagled way of trying to get your heart rate up unless you're really good at the skier. You could use a treadmill, but if you're overweight, now you're bashing your joints to hell. You could use an echo bike or an assault bike would be probably the perfect ones to do that. But if you're really overweight, it's unnecessary. Like, why would you, why would you, why would you pull out the nuclear bomb when we could be diplomatic and talk between countries and work it out that way? So like, that would be low intensity steady state is we're going to work it out. Hit is like nuclear holocaust because in order to make it work, you have to go hard enough to make yourself nauseous and it sucks. So that's why you have to be in shape for that first. And that's why it's better used when you're already in shape and already lean, because it's going to be a lot easier that way. It's never going to be hits never easy if you're doing it correctly. But you also don't want to make it worse than it has to be. So we want weight training is another form of hit. So it's like, if I'm lifting with intensity, meaning I've got a lot of load on the bar. So if I'm lifting with sets of say, like six to eight, that would be a good marker of for gen pop, I think that's a good sweet spot. Once they're once they're capable in the movement of lifting that heavy without injury. And if something goes wrong, something goes sideways, they can recover, then that would be a good choice. Like for more advanced people, I would say even lifting like sets of five sets of four to six would be good. Anything that's going to create a sense of danger to your brain is going to crank up the sympathetic system, which is going to crank up your adrenaline and adrenaline, which is therefore going to stimulate fat to release. Now you can do it through cardio too if you do standard cardio but you would go you talking about like high intensity moderate to high intensity But so I think to kind of to kind of sum up that it like when you really overweight you don't have to do anything super crazy to lose body fat, you just got to get the work done. And you have to control what goes in your mouth. When you get super lean, if you want to get even more lean, you're gonna have to do harder stuff to get there.