hey guys Daniel Vardhan or Fitness a fake use in today's video I want to discuss the
topic of staying lean all year round so if you guys watch my channel you probably notice that
I have a pretty good body composition pretty much all the time and that's not to chance guys
I work very hard on it because one of my major values is practicing what I preach and having the
theoretical knowledge to back it up in the fitness industry in particular you get people that have
one or the other so I'm a firm believer in having the best of both worlds and having the confidence
to stand here in front of you guys and know that I can relate to you relate to your experiences
your struggles your shortcomings and give you the approach that is the most effective because
I'm here in the trenches with you guys as well so two major principles today going to keep it short
or try and keep it as concise as I can because I want you guys to watch this video and have some
takeaways that you can apply to your lifestyle know you're watching a 30 minute video and being
confused at the end so let's get straight into it starting off with sustainability there's so
many different approaches for nutrition out there we could have an hour-long discussion on that but
the number one rule encompassing a maintenance of leanness is sustainability so for me what I've
found to be sustainable is a whole foods based approach ninety percent of the time so naive
so at the time I'm eating whole based foods that you know such as veggies fruits different cuts of
meats because that's something that I can follow day-in day-out and it serves my well-being and
serves my training well so that's the approach I take with the 10% of the time that allows me
for when I'm with family or with friends because you know what you got to live life and sometimes
it's not the best thing to deny especially hosts when they're offering you certain things but the
majority of the time you can control what you're ingesting and to what quantities to so when you
are eating stuff that's quote-unquote unhealthy or very calorically dense with minimal nutritional
value have a bit do it as a social thing don't have it to an extreme extent don't go out and
eat two blocks of chocolate or a couple bags of chips when you just start eating junk food
because that's not healthy what I find with having a whole foods based approach is it allows me to
inherently control my caloric consumption no one's going to get no one's going to go out and binge on
four kilos of boiled potatoes for example in a source of lean meat there's so much vegetables
and fruit you can eat at one go before you feel absolutely stuffed due to the nutritional value
of those foods how you go about doing that to what specific ratios of protein carbs and fats is going
to be completely individualistic because everyone responds differently to different ratios of
macronutrients and that's up to you to experiment you ask any person that has a very good physique
and trains hard their nutrition is going to be encompassed by whole foods to different ratios
that suit them so get that going that is the absolutely most important principle anything
that offers you short-term results or really fast gains with a specific nutrition protocol always
question yourself can I do this day in day out for the rest of my life if the answer's no find
an approach that you can find something that you can stick to forever because that is the key to
staying lean all the time I'm not doubting your ability to follow very strict protocol and get
lean the hard part is staying lean maintaining that body composition that's the thing that
most people struggle with principle number two relates to hard work this is a very important
message that I want to get across to you guys doesn't matter what nutritional approach you're
taking which expert you speak to who's both lean and muscular that is a fundamental that underlies
everything hard work it relates to life it relates to training it relates to maintaining a good body
composition it's going to be hard work look around the general public when you're out and about how
many people do you see that a lean and muscular they're very far fuel and phone I mean even when
you go into an environment such as a gym where you expect more people to be in shape there's not that
many of them because it's hard work that's why it is so important if you want to be lean you
need to do what others aren't willing to do on a consistent basis in order to have something that
others won't have now when it comes to this guys I say hard work because it does require hard work to
eat maintenance calories or pushing the envelope with your training it's an absolute must to train
as hard as you absolutely can even when you're on maintenance type calories in order to preserve if
not slowly build muscle over time if you're not creating an environment where you're pushing your
body day in day out to get stronger and build muscle your body is very efficient at keeping
your life it doesn't care about having a ripped six-pack or huge muscles it's all about energy
conservation and keeping your life so if your training is not in check and you're not working
hard you better believe that you're going to look worse over time these two coincide with
each other that's why I stress the importance of Whole Foods based nutrition because that's
going to serve you in hard training when you're not getting in an abundance of calories such as
if you were to be bulking so even more important it feeds into each other so if you start eating
like crap you won't have the energy to train as hard and then you won't be able to stay lean you
won't be able to sustain as much muscle mass so literally following a good nutritional approach
whilst working hard will allow you to stay lean don't get me wrong guys it's very hard work but
it's all self-induced because it's what I want to do and it's what brings me the most joy when I'm
constantly pushing the envelope and I'm standing here in front of you guys practicing what I preach
as well as teaching you guys my approach and what I find most effective so please pay attention to
this video because it's the simple stuff that matters the most the difficult part is actually
applying it on a consistent basis but the ones that do are going to be the ones that can have
that lean physique all year round I want to hear you guys thoughts in the comments section below
is there any approach or tips that you'd give in order to help you sustain a lean physique
whether that's in your training nutrition or lifestyle let's get a discussion happening in
the comments section below thanks guys for watching thumbs up the video to support my
youtube page and I'll catch you guys next week Friday same place same time for more videos