- So if you clicked on this video
you're probably looking to build an amazing lean physique
and you wanna lose body fat, but you
also wanna do it the right way.
You don't wanna be making the mistakes that
every average gym Joe is making that,
you know, they keep staying average,
they never get to that amazing looking body
and you just really wanna do things properly.
And I wanna welcome you because in this video
I wanna share with you the top three fat loss mistakes
that you need to avoid on your journey
to get an amazing looking physique.
And these mistakes are actually mistakes
that I've also personally made
so this is not something that I'm coming at you
as someone who is doing it perfectly,
I've made these mistakes and they held me back
until I figured this out and then
I finally got to where I wanted to get
and that's really what I want for you.
And by they way, none of this is some kinda
quick fix or some kinda supplement or some kinda
magical solution that's gonna solve everything overnight,
I'm gonna give you the truth and what
you really need to work on to reach your goals,
and so you can really have this
physique that you're proud of,
something that can be a sustainable lifestyle.
And by the way, if you're new here,
my name is Mario Tomic, if you'd like to learn
more about fitness, nutrition,
how to integrate these things into a
sustainable healthy lifestyle and get
the physique that you want, consider subscribing below,
make sure to hit the bell icon to enable notifications
so you know when new videos come out
and now let's dive into it.
So the first big fat loss mistake
that you absolutely must avoid
if you wanna get a lean physique,
in fact, if you don't fix this mistake
you're never gonna get there, is avoid
something I call the Sisyphus diet.
And here's what I mean by that,
and here's why I named it like that.
So, for a lot of people including myself,
when you go into nutrition, when you do that,
you look very closely at the daily caloric intake,
you manage that quite well.
You are quite motivated to figure out
the numbers and fix that but
you tend to ignore the weekly caloric intake,
and I've made this mistake as well.
So I'd be very well in some daily calories
and some days I will actually be a bit more motivated
so I would even under eat a little bit,
I would actually be less hungry some days
so I would under eat again, but then
there was the one or two days of the week
where I would overeat on my calories.
There was one or two days there's something happens
or I was too restricted and then I overate,
and that one or two days was basically enough
to keep me in a maintenance level,
or even get me into a gaining level of calories
which meant that I was suffering,
so I was dieting for the most part,
I was basically spending most of the days of the week
in a diet state so I was restrictive
but I wasn't seeing any progress.
And that's why I called this Sisyphus diet
because you're pushing the boulder up the mountain
but you're not seeing any progress.
And the thing with this is that
we tend to look into absolutely everything
but how much food we eat.
And I've seen people make this mistake all the time.
They look into fasted cardio, they'll look into
meal frequency, whether they're eating
one or two or three or four or five meals per day,
fasting strategies, all kinds of supplements instead
of looking at the caloric intake,
which is the main thing to look at.
And this is the truth, and if you don't manage
your weekly caloric intake, all of this other stuff
goes out the window.
So, really, you gotta look at this,
if you're stuck currently in the Sisyphus diet
this is the thing you need to look into,
managing your weekly caloric intake
and that will break that plateau
and break that weird cycle that you're currently in.
Now the second fat loss mistake
I see so many people making when it comes to their diet,
when it comes to getting to a lean physique,
is having this mentality of on the plan versus off the plan.
So there's this list of foods that are approved foods
versus these foods that are not approved foods.
And what this is, it's a clear sign
that you're not doing something that's sustainable.
Basically it's a clear sign that you're judging yourself
in every single food you eat from a point of
not understanding how nutrition really works
and not having a clear system.
And the fact is that when you are
off the plan quote, unquote what tends to happen is
you go into this YOLO mode where you basically go
and eat whatever you want for a couple of days
and then, oh I'm gonna restart on Monday.
And I had this thing as well like,
I've struggled with this myself,
and really the problem of the on the plan off the plan,
it's just a symptom of the fact that you don't have a
really sustainable nutrition system in itself.
And the fact is like, if you can't see yourself
eating the way you eat right now for the rest of your life,
that's probably not the plan you wanna follow
and that's the truth.
And this is the problem with a lot of different diets
such as a keto diet or any overly restrictive diet
is that, you will find yourself
in situations in your life that you cannot control.
There's gonna be things that will be quote, unquote
off the plan if you are quote, unquote on the plan.
So, there's just no way you can win this battle
because life is unpredictable,
and by thinking like this you're automatically
putting yourself in a situation where you will fail.
It's inevitable because your on the plan
off the plan type of mentality
is not, what is called, antifragile.
It can't take all these fluctuations that like throws at you
and it will make you feel very bad
when you are quote, unquote off the plan
and that guilt can actually spiral into
all kinds of problems and then you have
a very bad relationship with food
which will, then ultimately prevent you
from reaching your goal.
So this is a really really bad idea,
so if you're currently thinking,
oh this food is on the plan, this food is off the plan
you really wanna dig a bit deeper into nutrition
and find a very sustainable strategy where
you will be able to be a bit more flexible
because this is gonna be a problem in the long term.
Maybe short term it works to be extremely restrictive,
but if you think about it long term
that's where usually these things fall apart,
and that's where weight regain is a huge problem.
And for a lot of people they can lose
a decent amount of weight but they cannot keep it off
because it was never a lifestyle,
it was always this plan that had this expiration date.
So if you give up something, you're basically
counting the days until you're gonna have it again
and that's not gonna work long term.
Now the third big fat loss mistake
you must avoid that I see so many people making
is not controlling the variables,
and here's what I mean by this.
So most people, the way they approach fat loss,
is basically hoping that it's gonna work out somehow.
So they're just guessing, they're not
having any key performance indicator.
There's no data gathering, there's no data driven decisions,
there's no process that's measurable,
that's consistent, that's repeatable,
that you can actually look into progress metrics
and know whether you're making progress or not.
Not taking progress photos, no measurements,
not looking at the weight scale regularly,
not actually tracking your workouts in a systematic way
so you know whether you're making progress or not
and when to make adjustments, not having any
algorithms for troubleshooting when things are happening,
all of that, if you don't have that in place
you're basically guessing.
And that's what I did for a
very very long time and guess what?
That guessing is totally cool if you wanna get
some average results, if you wanna
just do a suboptimal approach,
and if you just don't really care about dialing things in,
and it just takes a very very long amount of time
to get to your real goal if you really wanna
take it to a higher level and you may never get there.
And that's really the truth and I have to be
very upfront here because I've also made this mistake,
I was dabbling around, I was being wishy washy.
I was just avoiding to track my things,
I wasn't really setting up any data indicators,
I was just basically, again, going by how I feel.
And the truth is, how we feel is not
an accurate estimate of what's going to happen.
It's not a way of looking at things
that will lead to a more predictable process
that you can actually enjoy the process as well
because you're seeing the results.
And the truth is that if you're not measuring the progress,
if you're not seeing the progress,
it's really hard to even stay motivated and disciplined,
and that then starts effecting your consistency.
So all this going by how you feel, I mean guess what?
How I feel right now is having a huge pizza.
Does that mean that that's the right decision?
And I see so many people making the fat loss journey
into this whole like, emotional process
instead of actually looking at
systems, data, processes, KPI's,
just dialing things into a point like you're a machine
because that's how you get to a really really high level
and that's how you absolutely crush it.
And I'm actually gonna leave a video here at the end
where I'm gonna dive into some fat loss habits
that I would like you to try out
because they will make a huge difference in your physique,
so check out that video as well as,
I'm gonna leave a description link below
which you can actually check out if you wanna work with me
as your coach and as your mentor, so check out that link.
Other than that, I will see you
in that next fat loss video.
(smooth music)