- Okay, so you decided to get lean and ripped.
You wanna get that physique that is just the right balance
between how much muscle you have and how lean you are
type of physique where you look good, you feel good,
you're healthy and most importantly it's sustainable,
you're able to maintain it long-term.
That's a great goal.
In this video, I'm gonna share with you
the five worst ways we're trying to get to this goal
because I see people make these mistakes year after year
that lead to a lot of frustration, lots of time wasted
and then basically never get there.
So my hope is that with this video
you're able to avoid these mistakes
and finally reach your goal.
By the way, if you're new here, my name is Mario Tomic
and if you'd like to learn more about fitness, nutrition,
personal development, consider subscribing below.
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and now let's dive into it.
So the first way I see people mess up
when they're trying to get lean and ripped
is that they go with this 100% clean approach.
They go with this very rigid
let's cut out all tasty foods from my diet type of approach
and they think that's the solution.
This usually comes from frustration.
Wake up one day, you're just fed up.
You had enough.
You look at yourself in the mirror
you're not happy with your physique,
there's a lot of belly fat, you wanna get rid of that.
In that moment, because emotions are high,
motivation is high, that sounds like a great idea
but you don't have that empathy for your future self
that is going to find yourselves in a situation
where you will eat a little bit of that food
and what happens then is you broke your commitment,
you're no longer 100% clean,
you had some bad food quote on quote.
Now, that can spiral from that one little food
to a whole cheat meal then a cheat day, cheat week,
cheat month and then you're back where you started
and now you just feel more guilty, more ashamed
and you just don't wanna do anything anymore
and it takes some time for that emotion to settle down
and then you try again with the same approach.
So I see this all the time
and the real issue here is that rigidity
because if you truly ask yourself,
can I stick with this for the rest of my life,
can I cut all tasty food for the rest of my life,
the answer's going to be no.
I mean, let's be real here.
Life happens.
You're gonna find yourself in a situation
where you're gonna have some of that food.
So you do have to account for that.
You do have to have an approach
that is more like a lifestyle where some of the time
you can eat some of those foods, right?
Nobody ever got overweight by eating one pizza once, right?
It's a lifestyle.
It's a set of decisions and habits that happen daily
and same as one salad is not gonna make you shredded,
one pizza is not gonna make you overweight.
So you have to think about this.
You have to think about this from a lifestyle perspective
and not like another diet
because if the answer to the question,
can I do this for the rest of my life is no
then you're basically following another diet
which is not long-term.
It's just a matter of time when you're gonna fall off
and because it's not a lifestyle.
So think of this more as a lifestyle.
Now, the second common way I see people mess up
when they're trying to get lean and ripped
is that they fall into this
what I call the weekend rollercoaster pattern.
What happens there is that for five days,
they follow a decent nutrition strategy,
they do their workouts, they do their sleep
but then the weekend comes
and that's where all the binge eating,
all the binge drinking
and basically zero mindfulness on the weekends.
They go full on YOLO mode and those two days are enough
to wipe out all the good results they achieved
from Monday through Friday and even add some.
So when Monday comes, the scale is high,
Friday scale's low, goes high again, low and high
then you're basically on a rollercoaster
and when you even that out, zero progress has been made.
You even can gain some weight
because in two days you can do so much damage
if you're completely mindless
and if you're just doing whatever.
You can even gain weight while doing this.
So you have to look at this as a long-term strategy
and basically have less of these variances between the days
and the weekend.
You can still have fun but you have to be more mindful
of what you're really doing.
You can never just let go completely and go full on YOLO
because in today's food environment
where we're surrounded with an abundance of tasty food,
everybody's hungry all the time
because foods are really tasty if you look at it.
I mean, we wanna eat more because foods are great.
They're very rewarding after a hard long work week.
You wanna let loose a little bit
but if you let loose all the way,
you're just gonna lose basically all the good effort
you put in Monday through Friday and even go worse
and even go backwards.
So please don't make the mistake.
I see this all the time.
You have to be a bit more mindful of the weekends.
If you do that, you can actually have a really good time
and also get to your result.
Now, the third big mistake that I still see people make
when trying to get lean and ripped
is that they're trying to do it all through more cardio
instead of looking at their nutrition
and I made this mistake myself.
I thought of nutrition as very confusing, very complicated.
I didn't wanna get too much into it.
It was much easier for me to just put on my running shoes
and just do more running so that's what I did.
I did three sessions a week for an hour
then I increased that to four to five,
eventually built up to five for an hour and a half
but then I hit a wall because I was easily able to out eat
everything that I would burn in these cardio sessions
because at the end of the day you can't outrun a bad diet
and I see so many people trying to do that
either it's running, cycling or high intensity intervals
and then when it comes to nutrition,
they're completely neglecting their protein,
the calorie intake and they have no idea what's going on
and they get stuck and the other thing
is that there's a limit of how much cardio
you can actually incorporate.
I mean, if you're doing five sessions
for an hour and a half, that's a lot of time
and if you wanna increase any further
then you're starting to increase your joint pain
and all these other things actually start happening
which you have to account for.
So there's a limit how much cardio you can do
and if you really want the best results,
you wanna get into cardio plus managing nutrition
and also weight training
which brings me to mistake number four.
So the fourth way you can mess up your journey
to getting that lean and ripped physique
is by ignoring progressive weight training
and many make this mistake
because they're just looking at nutrition,
they're just looking at cardio
and they miss out on how important it is
to have a signal to your body to maintain lean body mass,
muscle mass and build muscle mass
and without that strong signal,
you're basically not going to get
that physique that you wanna get
and that physique that most people wanna get,
let's say the Hollywood physique
or generally an impressive physique
like an athletic physique will involve some weight training
if you wanna optimize the way to getting there.
Most people do not get there only by doing cardio
and that's something you have to kinda think about
because if you're ignoring weight training,
you might not be happy with the end result
of your fat loss phase and actually that fat loss phase
may take longer because you're losing muscle
and fat at the same time.
So you're basically making it less efficient
overall as a journey.
So incorporate progressive weight training.
Progressive is also the keyword
because you can't just keep doing the same weight
over and over again for the same amount of reps
because your body again doesn't have a reason to get better
and you will not look better,
you will not make much improvement.
So you have to incorporate progressive weight training
as a way to incentive the body
to actually build muscle while you're losing that fat
or at least keep the muscle that you currently have
so you have some muscle waiting there
once you get rid of all the body fat.
Now, the fifth and the final mistake people make
when they're trying to get to that lean
and ripped impressive physique
is they're going way too aggressive on that caloric deficit
because they want the quick result.
They wanna get there faster.
I see people eating less than their basal metabolism
because they want that six or that eight week transformation
and they're ignoring how much body fat
they actually have to lose
and they're ignoring the long-term consequences
of going super, super aggressive from day one
because it's not very sustainable.
Nobody's really thinking about the muscle loss
that's going to happen.
They're not thinking really about
how the quality of training is going to suffer
if you go super aggressive.
They're not thinking about the hunger.
They're not thinking about the adaptive metabolism
which is going to slow down if you're going super aggressive
from day one and you're getting to 10% body fat,
how are you gonna maintain that?
I mean, all these factors you have to consider.
You can go super aggressive and undercut by 1000, 1500,
2000 calories in some cases with some crazy juice plans
or whatever people are doing nowadays.
So we have to think long-term and going super aggressive
at the expense of long-term success,
you have to think about is that trade-off really worth it?
I mean, you have to think
what's gonna be sustainable long-term
and that brings me back to the first mistake
is not thinking can I sustain this,
what's the exit strategy,
how do I actually turn this into a lifestyle
and by going super aggressive,
you're not gonna turn that into a lifestyle
because you're not getting enough food
and that's gonna affect your business.
It's gonna affect everything in your life.
So we have to think long-term, think more holistically
and that's how you're gonna make a good decision.
I'm gonna now show you a video here at the end
with some of my favorite strategies
that will help you get to 10% body fat.
So you wanna check that out.
Other than that, I hope you enjoyed this video.
Sub if you loved it, like if you liked it.
Other than that, I'll see you in that next video.
Peace.
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