- So when it comes to reaching a low body fat percentage
and getting down to 10 or 12% body fat,
there's an endless list of mistakes that you could make.
On that list are mistakes that you can make a lot of
still get to the goal but then there's those
that if you mess them up just once or twice
it's enough for you to struggle, to be stuck
and never get to the result you're looking for.
And in this video, I'm talking about one of those.
One of those that can make or break your plan
that if you mess this up
you gonna have a very very hard time on your journey.
And this is based on my experience
having done this more than a decade
because I did mess this up at some point in my journey
but I've managed to overcome and I've gotten lean
and made a sustainable lifestyle.
I've also helped hundreds of clients do the same
and I wanna make sure that you can leverage this experience
and this information to improve your approach
to set yourself up for success.
So no BS, no quick fixes, no gimmicks,
just the truth that you need to maximize your results.
So let's dive into it.
So here's a typical scenario.
You clean up your diet, you start eating healthier,
you reduce your alcohol intake, you walk more,
you're doing more resistance training
and you start seeing results.
You start noticing the scale is dropping
a pound to two pounds a week.
You have high energy levels.
You're more motivated than ever
because you're seeing changes
and actually the more weight you drop
the more motivated you are.
And you're thinking, "Wow, if I just keep this up
for the next 14 to 16 weeks,
I'm gonna be in the best shape of my life.
I'm gonna go back to my college years.
This is gonna be amazing."
But then what ends up happening after a month or so
and maybe even two months, you drop, one and a half,
one and a half pounds, one and a half pounds
and then zero.
There is that week where the scale is flat.
It doesn't budge, it doesn't change at all,
and most people in this moment freak out, they overreact.
And what they do in their thinking
metabolism must have adapted.
I had some early success, it must be that.
I haven't changed my nutrition,
I haven't changed my training, I haven't changed my steps,
I have to make some changes now
in order for that to continue working for me
because I've gotta go back to losing a pound and a half
and I've gotta go back
in order to get that goal in 16 weeks.
And they start cutting calories, adding more cardio,
they start doing more fasting.
And they do a huge mistake
because they now generate two major problems.
And by the way, before we dive into these,
do make sure to go below the video
and destroy that like button as hard as possible.
Means a lot to me to see your support.
Please go ahead and do that right now.
And problem number one is, they basically didn't realize
that they have a limited amount of adjustments when dieting.
Because when you're dieting a low calories,
let's say you're on 2,000 calories,
how many adjustments do calories do you think you have?
Two, three, four, how many?
Because think about it, you can go from 2,000
maybe to seventeen eighteen hundred
than to fifteen hundred, where do you go then?
Twelve hundred, a thousand?
I mean, there's a limited amount of those adjustments.
So those adjustments are very precious.
You don't wanna just blow through
your adjustments immediately
and cut calories aggressively
as there's nowhere else to go after that.
And each time you make a calorie adjustments
you making a diet that's harder.
So each time you cut calories consistency
now becomes questionable.
So you have to be very very careful
and very certain that it is time to cut calories.
You don't wanna just randomly do so
when there's no clear data
that's that the right decision to do.
No problem number two is, it actually works.
But here's the issue.
It works in the short term but not in the long term.
In the short term yeah, sure you drop some weight
and you drop even more for the next three-four weeks.
But then you start running into those consistency issues.
Food drive is very high, hunger is very high,
there's more slip-ups in the weekends now,
binges, cheats, there's some snacking in between the meals,
there's some things that you're hiding,
you're eating on the side, drink a little bit more,
not accounting for it.
And this overall consistency starts to suffer.
Because you went from something
that was relatively sustainable,
that probably would have worked for you
if you'd just be a little bit more patient,
let the water weight go away.
Now to something that's hyper-aggressive
that you really can't sustain.
And then now you're in a situation
where you don't know what to do.
Do you cut calories even more,
should you increase cardio, decrease cardio,
should you stop the diet?
A lot of people end up mentally
and physically burning out in that situation
in just a couple of weeks
and then they fall off track completely,
end up regaining the weight.
End up back in the same position where they started
because they've made a rash emotional decision
without actually paying attention to the data,
to give it enough time, to see what decision
was the right one to make.
And if you're in that over-reactive mindset I urge you
to switch to a more iterative mindset.
If you're in a stale for five-six days
maybe you just need to get an hour extra sleep
for a few days to get that stress level to go down,
to flush out some of that excess water weight.
Maybe you just need to do an extra 500 or 1,000 steps a day
for five-six days in a row
and you would've seen the scale drop again.
So it doesn't take a lot sometimes to see that change
and sometimes you don't need to do anything
and you just have to be a little bit more patient.
And people don't wanna hear this.
And the reality is you're not in full control
of how much body fat you loose
and here's what I mean by this.
The process of losing body fat is in your control
but the result of the process isn't.
You can do only so much.
You can only control the input,
the output is not in your control.
So we do our best, we dial things in
and then we hope that our things actually worked out.
And then sometimes there's a little bit of a lag
between the input and the output.
And you have to develop that patience over time.
Any successful dieter who stayed lean
for a very very long time
and I've seen this with hundreds of clients,
had to develop and learn patience and consistency
and those are two things people don't wanna talk about.
But you can't bottle 'em up,
you can't sell them as a supplement but that's the truth.
That's what you need to master.
The decision making process as you're getting leaner
is the most critical thing.
'Cause if you're emotional decision-maker,
you're gonna have a very very hard time
to be successful on this journey.
And what's gonna help you is if you subscribe below,
make sure to hit that bell icon to enable notifications.
If you wanna work with me personally,
as your coach to get the objective feedback,
the link is in the description below, check that out.
And I will see you in my next video.