(beep) - What is the best diet
for 2022 that will help you burn fat and get shredded?
I'll explain. (beep)
(upbeat music)
(beep) They say
that abs are made in the kitchen.
But what if I told you that everything from building muscle
and burning fat comes from having your nutrition in check?
Following nutritional advice can sometimes be overwhelming
and super complicated to follow.
Like what even is a macro?
Is there a way to just streamline the whole diet thing?
Do you actually have to do cardio?
All good questions.
Today I'm going to teach you my method of madness
and what I feel is the best,
most simplest way to diet in 2022,
if we even wanna call it that,
I prefer to say five steps to look and feel great
in 2022 and beyond.
All while getting some abs and biceps in the process.
Ready for this?
Let's dive right in.
Number one step to look and feel great in 2022,
and really the foundation of your diet plan
for starting out strong in 2022,
it's calories in versus calories out.
But hear me when I say
that not all calories are created equal.
I'll get into that in a second.
In a nutshell, our body weight is regulated
by energy balance.
For instance, the average person, keyword average,
burns about 2,000 calories a day.
So if they are consuming more than 2,000 calories,
your body isn't able to regulate the caloric intake
or burn those excess calories,
and therefore they stay stored as fat.
It's the body's intention to use them later.
But when people get into this habit of consuming
more than they burn,
rarely does the body use these calories later.
So in turn,
they get stored and contribute to increasing
amounts of adipose tissue or fat.
On the flip side,
if you eat less calories than your body burns in a day,
it makes sense that the average person's body
would then break down that extra fat, use it as energy,
which then causes the body to lose weight.
So to be very clear, if you wanna lose weight,
you will have to eat less calories
than your body burns in the day.
Don't come at me in the comments about it, it's a fact.
But this is where it does get a little muddled.
Not all calories are created equal,
and it's definitely not a perfect science.
And just because it's low calorie,
doesn't necessarily mean that it's healthy for you.
I think we can all agree that 100 calories of an apple
fits differently than 100 calories of an Oreo
or chips ahoy cookies.
It is much more to do with what food you're consuming
and what it's composed of.
Which leads me to number two, macro nutrients,
don't start hyperventilating or getting overwhelmed,
when you hear this fancy science word.
Often referred to as macros for short,
macros are like food broken up
into three main categories of nutrients you eat the most
and provide you with most of your energy.
Number one, protein, number two,
carbohydrates or carbs for short, and number three fat.
So when it comes time to count your macros,
we're counting the grams of protein, carbs, or fats
that you are consuming.
"So Dr. Wagner, are calories and macros related,
"and why should I care?"
Great question.
If you wanna get shredded for the summer
or at the very least lose your winter coat,
you're going to really wanna listen up here,
or even bookmark this to come back to later.
As I said before, weight loss happens,
because you burn more calories than you consume,
but macro counting helps you understand
where those calories come from,
and how they affect your body.
And as we determined earlier,
not all calories are created equal.
Now to dive further, one gram of protein is four calories.
So if you eat 125 grams of protein, 125 times four,
you're eating about 500 calories from the protein,
leaving you about 1,500 calories
to split between your fats and your carbs.
On average, most experts come up with the conclusion
macronutrient distribution range is 45 to 65%
daily calories should come from carbs,
20 to 35% from fats,
and 10 to 35% from protein.
And of course, going back to our calories in
versus calories out, in order to lose weight,
we should be eating fewer calories than you burn.
There is no standard amount of macros a person should eat.
It differs from person to person,
and depends on your height, your weight,
your activity level, your age,
and your own personal goals.
I'll give you my macro breakdown as an example.
Right now on average, I eat 185 grams of protein a day,
195 carbs a day, and 60 grams of fat a day.
I'll link to a cool macro calculator
that can help you out with this.
If you'd like to see more of what I eat in a day,
check out this video right here.
Number three way to look good
and feel great in 2022, working out.
But here's the thing, you do not, I repeat you do not
have to spend hours at the gym doing cardio.
I mean, look at me for instance,
I have lost 20 pounds of fat and put on muscle
with minimal amount of cardio.
Believe me, when I say there are plenty more direct ways
to get gains at the gym.
The first way is you gotta be committed
to at least working out.
This isn't a once every blue moon type of deal,
you have to be committed to moving your body.
But that's not to say you have to join a fancy schmancy gym
either because you don't, on the flip side,
if you do wanna join a fancy schmancy gym,
I do encourage it, because they have
all sorts of cool machines and weights,
but you do not have to join a gym to get the benefit
of big biceps and lean apps.
Now, I know what you're thinking about,
"But Dr. Wagner, how do I get out?
"I want a six pack."
Believe me, I've been there.
For me, I commit to working out four days a week
for 45 minutes a day.
Each day is a bit different,
but here's what I can tell you.
I focus on muscle groups that burn a lot of calories.
I'm going to type up the types of workouts
that I do on a daily basis,
and link it in the description below.
You can download it as a PDF.
I think it will be really helpful
to kickstart your workout routine.
Lastly, notice I said routine,
this my friends is something
you have to get into the habit of or create a routine with.
I'm not saying go hard seven days a week.
You can, if you want,
but you do have to commit to staying consistent.
I mean, you didn't graduate high school
or college by showing up once a semester.
Am I right?
You have to show up for yourself.
Number four, calorie surplus.
I wanna mention it,
but not go too crazy into it because I feel it may overwhelm
some of you who are just starting out.
But if you want me to do a full video on it,
be sure to let me know because I can do
a whole nutrition video on just this.
A calorie surplus is especially important
after you've gone through the initial step
of losing the fat and weight,
but it involves consuming more calories than you burn
to put on extra weight
for the purpose specifically of gaining muscle.
Basically it is defined first as a period of weight loss,
then you add calories back
to promote muscle and strength gains.
This has to be done in conjunction with working out though.
Otherwise we get back to square one
of eating more calories than we consume
AKA putting on fatty weight rather than gaining muscle.
Again, if you want me to do a full video on this,
just let me know,
because this is a whole other can of worms,
better discussed a month or two from now,
once we've all been committed to consuming less calories
in order to promote fat and weight loss.
Number five way to look good and feel great in 2022,
it's what I call the X factor.
This is sort of a combination of things.
Extra water, extra supplements, extra sleep.
Consuming extra water is a huge part
of losing the weight battle.
Water stimulates fat loss, makes your skin look better,
cleans out your system.
It's good for so many of these processes,
so definitely consume more.
Most adults are dehydrated, and so my advice is
to drink upwards of a gallon of water a day.
Also extra supplements.
I get asked all the time about supplements.
Do I think you need to go hard and take,
say, creatine, pre-workout, not necessarily,
but I would recommend taking things like multivitamins,
maybe some protein supplements
that promote balanced nutrition,
help with fat loss and muscle gain.
So what's the best diet of 2022?
I, for one, wouldn't peg it into one certain diet,
but rather a lifestyle integration
of not consuming more calories than you burn on a given day.
Being aware of, or even keeping track of your macros
to make sure you're consuming
the right type of healthy calories
that promote weight loss and lifting weights,
or just keep moving.
It's also really super important to understand
that you have to create a routine that is sustainable.
Fad diets that made you fast for days on end
or only eat weird specialty food groups
is really not doable in the long run.
What I'm suggesting to you is something
that you can integrate in and make part of your routine.
And I practice what I preach.
I've really been on a more focused version
of what I've been describing to you
for the last six months or so,
really holding myself accountable
to eating the right type of calories,
and working out four days a week.
I've lost 20 pounds and put on a lot of muscle,
and even have a six pack.
I'm committed to eating healthier,
and moving my body every day.
That's been a quick, best diet, 2022 breakdown
with me, Dr. Wagner.
Let me know in the comments
if you have any diet or nutrition suggestions
that you really found worked for you.
I'd love to hear about your experiences.
As always, make sure you subscribe,
and hit that bell notification,
as well as that like button.
Thank you so much for watching and stay healthy, my friends.
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