- So whether it's me losing five pounds, 10 pounds,
15 or 20, it doesn't really matter.
These rules help me accelerate my progress
and they don't let that diet drag on
for a very, very long time, and whether you want to lose
30, 40, 50 pounds even, it doesn't matter.
These rules will help you, they will make the most
out of your fat loss phase.
And these are not some kind of supplements
or some kind of things like that,
these rules are very practical and very strategic,
that you can implement right now to start getting results.
And by the way, if you're new here, just a quick reminder.
My name is Mario Tomic, and if you'd like to learn more
about fitness nutrition, how to get lean,
how to make this a lifestyle, consider subscribing below.
So, make sure to hit the like on this video
to help out the channel, and enable notification
by hitting that bell icon, and now, let's dive into it.
A rule that I have in place that allows me
to lose fat faster, and actually makes the whole journey
a lot more fun and enjoyable, is that anytime
I want to watch my favorite shows, or a Twitch stream,
or my favorite anime, or let's say I want to
listen to some of my favorite podcasts,
I'm going to do that, but I have to do it
while being active at the same time.
So I have a condition in which I can go and do those things.
So, instead of vegetating on the couch watching Netflix,
I'm going to take my laptop or my phone,
I'm going to go down to the apartment gym,
and I'm going to go on the treadmill,
on the stationary bike, I'm going to blast
my favorite anime while at the same time
doing some low activity.
And that's going to really accelerate fat loss
because it now adds up throughout the week.
Because we all need that time for ourselves,
we all want to spend some time doing things
that we find enjoyable, but if we can combine that
with some activity, you can really get a lot more
out of that same exact time.
And this can take different forms,
it doesn't have to be done the way I just described.
It can also be done, let's say you're listening
to an audiobook, maybe you love audiobooks like myself,
and while listening to an audiobook
you just go out and take a walk.
Or let's say you want to feel more social
or let's say you're not social enough,
you can invite your friend to go out
to have a walk with you, in a park,
or you can actually organize a group of your friends,
and you go out to do a hike together
and really you are thinking, how can I bundle
some of these activities together and make
the whole thing more fun and enjoyable
while at the same time reaching my goals.
And this is how you want to be thinking
instead of thinking of extra activity like a chore,
instead of thinking of fat loss like this dreaded thing
that you have to do every single day,
you have to micromanage everything, try to make it more fun.
Try to make it more enjoyable and you will last
a lot longer and you will also get better results.
Stress is going to be lower, you're going to be
thinking more straight, you're going to actually
have a system that's more sustainable,
because these things that I'm just mentioning,
these are things you can do anywhere,
like these things are not something that super crazy,
and I mean, sometimes my neighbors
probably think I'm crazy because I'm carrying my laptop
down to the apartment gym, or let's say someone's
going to watch me through the window while I walk
around the house looking at my phone
and I'm trying to do a couple of things at the same time.
Maybe, yeah, they can think I'm crazy
but I mean who cares what other people think anyway.
But I'm just saying like, you can find ways
to make it more enjoyable and you will really find that
if you apply this what's called temptation bundling,
you will really get the most out of your journey
and of course, make the whole process more fun
and enter that flow state, and just time flies by
really quickly when you're doing something you enjoy,
and at the same time, making the most out of it
when it comes to fitness goals.
Now, the second rule that's going to help you
lose fat faster, and that's very specifically
nutrition, is to think more like an investor
when you're making food choices.
And what I mean by this is that, when you're presented
with different options throughout the day,
choose to invest your calories in those
higher quality options, don't settle for something
that's not up to the standard for your diet,
or not up to the standard of really
a higher quality nutrition plan,
because I see a lot of people, and this actually
happens to me a lot, is that, you know you get
a little bit hungry, and you're just passing by
a 7-Eleven or a bakery or something like that,
and you just grab something simple, and you just spent
like another 150, 200 calories on some random stuff
that you don't even enjoy that much.
Or something that is being brought to the office,
you grab a little bit, and you just wasted
your calories for nothing.
You didn't even enjoy that food.
This happens at the airport a lot of time,
when I'm traveling is, the airport usually have
a lot of fat and sugar options, you don't really have
any high protein options, you don't have anything
super healthy available, and you're still
a little bit hungry and then you grab something
you don't even enjoy, you just wasted your calories on that.
And that would be in the equivalent of an investor,
going to some random town in the middle of nowhere,
and investing in a random kebab shop instead of just
waiting out a little bit,
and waiting for a good opportunity,
and then investing there, maybe another Uber equivalent
in the angel round, or something like that
that you really know that those calories will pay off,
those calories are a good return on your investment.
And that's really what we want to be looking for is,
how do I put food in my body that's really good,
that's really high quality, that helps me reach my goals,
that makes me healthier, and then just think about
like an opportunist, like every time there's a little bit
opportunity and a little bit hungry
you just waste your calories on something
that's really not that good for you.
And just by eliminating these super low quality choices,
and just fasting, if you're in that type of situations,
skip that 7-Eleven, fast for another hour or two,
and wait until you get home, or in a place
where you actually have better options,
you're going to really save yourself
a couple 100 extra calories a day in some cases,
and really accelerate your fat loss.
Over a course of a whole week, and a course
of a whole month, this makes a lot of difference,
across a whole of three or six months,
this makes a huge difference.
So, be in this mindset of an investor,
and really be a bit more cautious and a bit more careful,
a little bit smarter with your food choice.
And this goes a really, really long way.
Now, the third rule that's going to help you with fat loss,
and that's going to help you accelerate your progress,
is becoming anti-sedentary.
And this is the exact opposite to how most of us
live our lives by default.
I remember when I was a software engineer,
I was barely moving at all, I would just go to work,
and be sitting down all day, I was actually
looking for ways to minimize effort,
and trying to walk and move the least amount
that I needed to just get away and just kind of
go home and to work, and just try to
minimize effort every single time.
Same when I was a World of Warcraft player.
I had all my food delivered to me, I was barely moving.
It's like that South Park episode, the only thing
that I didn't have is that toilet that someone
would bring to me.
That's literally all the movement I had throughout the day.
And that's kind of the default state that we're all in,
like we don't have to move that much.
Things became very, very convenient.
Now, an anti-sedentary individual would take any opportunity
like this and try to find ways to be a bit more active.
So, for example, instead of trying to find a parking spot
literally in front of the entrance to the building,
park a little bit further away and reframe that
as an opportunity for you to be a bit more active.
And most people will actually be fighting
for that parking spot right in front of the entrance
so you're even going to save some extra time for yourself.
Another way you can do this is to set up an alarm
for every hour you're sitting down at work,
that you're going to now be alarmed,
let's say with your phone, for five minutes,
go to the water cooler, get some water.
Go to the toilet, stretch out a little bit,
and come back and then work for another hour.
If you do this, for eight hours as you do your work,
your going to add another 40 minutes of activity
throughout the day.
And this really does add up across the whole week,
across the whole month, and across the whole year,
you're going to be a lot more active,
you're going to have a much healthier metabolism in general,
you're going to be much better off overall,
in your life, by doing that.
You're going to be more productive,
you're going to be happier, all these benefits
that come from just a simple habit like this.
So, an anti-sedentary individual is always looking for
opportunities to move a little bit more.
So, one of my personal rules to give you an example here,
when I travel, and I implement this even when I'm
just staying in one place for long, is that
if the place I'm going to is under 20 minutes walking,
I'm going to walk.
And this is a rule that I have in place, it's set in stone.
So, if it's less than 20 minutes,
I'm going to make the time to walk.
And I know if I'm going to a place that's again,
under 20 minutes, I'm going to actually plan it
in my calender to start walking to be there on time.
Instead of getting in an Uber, a taxi,
I'm going to try to re-frame that whole situation
as another opportunity to be more active.
And this goes a really, really long way,
and a classic example of this would be taking the stairs
instead of the escalator or the elevator,
and really thinking of ways in your life
how you can be more active.
And this kind of goes back to
just having a different mindset.
So, if you're doing calls for work, you have to do
a lot of calls, well grab a Bluetooth headset
and do those calls walking around.
If you have a lot of meetings, especially if you're
working remote and you can join a meeting room,
why not just walk while doing that meeting.
You're going to bundle again, activities we spoke about
early in the video, now you're finding ways
to actually add more activity in your life.
And again, this all adds up, and this will all
help you accelerate your fat loss, and also
what's going to help you accelerate your fat loss
is this video that we leave here at the end,
which I definitely want you to check out,
if you want to get down to 10% body fat,
this video is going to be super helpful to you.
Also, if you want to work with me as your mentor
and as your coach, I'm going to leave the link
in the description below where you can check out
more details about that, and I will see you
in that next video.
(relaxing music)