- So if you clicked on this video,
you might be coming from a place right now
where you feel like you've really tried everything
to get lean and stay lean, but nothing has worked.
Maybe you've tried a low carb approach,
maybe you've tried a low fat approach.
Maybe you've tried Paleo or Keto
or another mainstream approach,
but nothing really became a lifestyle.
Nothing really became something
you can stick with long term.
To help you out, I actually want to share
with you a couple of strategies
and some shifts that you really need to make
to think like a lean person who's already
got the result that you have and to implement
the systems that people that really
stay lean long-term have in your lifestyle.
By the way, I'm not gonna talk about any kind
of quick fix or mainstream diet,
because that's the last thing you need right now.
The last thing you need right now
is another eight week, get shredded
for the summer type of diet, or some kind
of BS supplement or any kind of quick fix.
I'm gonna tell you the truth what it really takes.
By the way, if you're new here, my name is Mario Tomic
and if you'd like to learn more
about exercise, nutrition, personal development
and how to be the best version of yourself,
consider subscribing below and make sure
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Now let's dive into it.
The first thing many people get wrong
when it comes to getting lean and staying lean
that makes it mentally more different
for them to commit to the journey
is that they think that the restriction is permanent.
They think that they're gonna have
to eat 1800 calories for the rest of their lives
if that was caloric intake that they had to lose body fat.
They don't realize that these are phases.
You go through that fat loss phase.
Of course, yes, in the fat loss phase
there is a restriction, there is
no way around it, that's the truth.
You can't just go YOLO mode every day and expect
to reach 10 to 12% body fat, it's not going to happen.
You have to do some restrictions.
You have to do some sacrifice.
You have to do some trade off, but it's not permanent.
Once you reach your target body fat percentage,
your target body weight, you will enter
a maintenance phase and maybe even
a lean gaining phase you will have more calories,
you will have more flexibility.
There is an end to it.
It's not something you're going to do
for the rest of your life, eat like a rabbit
and keep cutting your calories and keep eating leaner
and leaner and leaner until the end of time.
That's not how it works.
You're going to go through a phase, you're going
to enter a maintenance phase, maybe
a lean gaining phase afterwards to whatever your goal is.
But there is that end to it.
The restriction is not permanent.
Also, I want to make a caveat here, of course,
you can't go back after the diet to your old diet
or to your normal self, because your normal self
is what got you to your weight to begin with.
Your normal self is what made you gain all that body fat.
You do have to have almost like a hybrid approach
where you're still eating the majority
of the food to be healthy, whole, unprocessed foods
like the ones that helped you get lean and stay full
and all the benefits for your health.
Then you do have more and more flexibility
the more calories go up as you maintain
and as you enter that gaining phase if you want to.
There is that trade off initially
and what people do wrong with this is because
when they don't realize that there's
that initial phase that they have to commit to 100% is that
they're going to be constantly in a diet mode.
They are gonna permanently diet.
Because they never really go 100% committed to a phase.
Instead they're going to be 50 or 60% committed.
There's a lot of cheat meals, little slip ups.
There's a lot of days when their calories
go super high, like binge here or there.
They never really reach that point where
they can maintain the result.
They never really bring it to the end.
That's a whole problem, because you think
that you're constantly restricted.
You feel like constantly restricted
because six out of seven days you are.
Then the seventh day, calories just go super high,
you binge and bam, you're back where you started.
You wipe out all the results you had
or a weekend or let's say a couple of holidays a year.
That's enough to basically keep your weight flat,
even thought the majority of the year
you were still "restricted."
You have to think about it in phases.
When you commit to a phase, you really commit.
Then you can get to that place,
where you can actually maintain
and where you can actually enter
a different phase and maybe you want
to do another fat loss phase in the future.
The second thing that's going to help you
get lean and stay lean that actually builds
on the first point is a strategy
I call baby-stepping fat loss.
This strategy particularly works well
for people that have 40, 50 or 60 pounds to lose.
If you have a lot of weight to lose
and also if you have a history of losing and regaining.
If you lose 10 pounds and regain them
or 20 and then regain them and you're constantly
kind of losing the same pounds over and over again
what you want to do is you want
to really be realistic for yourself
and determine how much hunger
and discomfort can you tolerate?
Is it eight weeks, is it 10 weeks at a time,
is it 12 weeks at a time, is it 16 weeks?
Maybe it's six months.
Once you know your upper limit of tolerance
of how long can you tolerate a restriction
that's basically your fat loss phases.
If you have 50 pounds to lose
and if your restriction tolerance
is let's say eight weeks and
you can only tolerate a deficit
that yields about eight to 10 pounds a week
you know how many phases you need to do to lose that weight.
You don't do phases one after the other,
but you do a phase, long break, then another phase.
Let's say you have an eight week focus block,
you lose 10 pounds, you take another six to eight weeks
of a pause, then another eight week block
and you lose another 10 pounds.
That's how you basically baby-step all the way to your goal.
Because realistically, I mean five, 10 years from now,
you're not gonna be sad that you lost 30, 40 pounds
in a year instead of losing it in six months.
It's not gonna make any difference.
By doing this, by really playing inside
of somewhat level of tolerance, basically
you're going outside of your comfort zone
not super far out where it just
gets super crazy and you fall of track,
like you can't tolerate the restriction anymore,
you kind of go outside of your comfort zone just enough
where you can still be consistent.
Look, that phase could be four, six weeks,
that's totally fine, however many phases you need,
you break it down and baby step that fat loss.
This is really going to help you get rid of
a lot of weight, instead of thinking of it
all as a one goal and then halfway through
you fall off track and ending up regaining all the weight.
Baby step it, junk it and you're gonna
be happy with the end result.
The third thing that I wanna share with you
to help you get lean and stay lean
that I wish I knew earlier that would've helped
me a lot, especially mentally is
that success is messy and nobody's perfect.
I'm not perfect, you're not perfect
and I'm not expecting you to be perfect.
It's not a matter of if you're going to fall off track,
it's just a matter of when and how much.
That's what I've learned over the years.
I've maintained between 10 and 12% body fat
for over six years now and that really
has a lot of slipups, I still fall of track.
But I just have systems in place
and I have enough references so when I do fall off track
it doesn't influence my results as much.
I just go back really quickly.
Over the years as I look at it, it's just white noise
and this amount of consistency
that you have and it doesn't make any difference.
I see a lot of people trying to diet
on Christmas, diet on Thanksgiving, diet on their birthday.
It doesn't really matter what you do
on those five or 10 holidays throughout the year.
It matters what you do the most of the year.
How's your consistency?
How's your day to day?
What's your default looking like?
If you have default that is really, really solid
and you have systems for bouncing back really quickly,
that's really how you get amazing results
and how you maintain them long term.
Because over time as you get more references,
as you make mistakes, but you learn from them,
you really become an expert at when
you do fall off track, you're back on track immediately.
You learn how to erase the guilt.
You learn how to be consistent.
Erasing that guilt is critical.
Because again, it's not a matter of if,
it's just a matter of when, it happens to everybody.
I know a lot of people out there, especially
on social media, they put out this image
that they're just perfect human being
that's always eating clean and they never do anything
that's off the plan, which is just absolute BS.
I'm telling you, I've done this for a decade.
I've coached hundreds of people to that result
that you want to get to and nobody has ever done
it perfectly and they still have incredible results.
This is just the reality and this is the truth.
I know there's a lot of stuff out there
that people having this limiting belief
that you have to do it every single day.
You have to measure everything to the absolute gram
to the micron, it's not true.
It matters what you do most of the time,
have systems, improve over time, consistency is king.
At the end of the day, that's going to win
because of that compound effect that happens
when you're consistent most of the time.
Here at the end, I'm actually going leave
a video that's going to help you learn more
about getting lean and ripped and all
the things that are associated with that.
Check out that video and also check out the link
in the description below where if you want to work
with me as your mentor in this area of your life.
You'll be able to check out some of the results
I got with my clients and on the page as well
you'll be able to apply to work with me directly
in my mentoring program.
Other than that, I will see you in that next video.
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