[00:00:00] James Breese: Strength matters, media, video, print, podcasts. 

[00:00:05] Josh Kennedy: So today's topic is, can your clients lose weight without exercise? Which is an interesting one. James, apparently you said to me before we started recording, uh, you've been trying to disprove this theory for, for a number of year up until you hit your, like your mid thirties maybe.

[00:00:20] Josh Kennedy: Yep. 

[00:00:20] James Breese: A anecdotally, absolutely. I was trying like mad 'cause they've just. I'd never had to worry about my weight in my 20s, you never, you never have to think about it. Who does? You know, it was just one of those things, and then I was like, nah, you don't need to worry about it. And suddenly your 20s end, you go into your 30s, and you start travelling, work happens, you start eating the same, you train slightly less.

[00:00:41] James Breese: And suddenly, as the photo from 2016 shows, you become quite fat. And like, that was, that was me. I was like, wow! Yeah, you weren't looking in your best shape there, were you? I looked like I was on death's door. That's what I literally looked like. I'll post it in the show notes, actually, so people can see what I looked like at the end of 2016.

[00:00:59] James Breese: But no, [00:01:00] anecdotally, I always knew. The exercise and diet intervention is important, but I was trying to disprove it, just my own personal benefits and keep on eating as many doughnuts as I wanted to without putting on weight. But sadly, that's not the case, is it? 

[00:01:14] Josh Kennedy: Well, sadly, no, it's not the case.

[00:01:16] Josh Kennedy: Unfortunately, the old adage is true that you can't outrun a bad diet or abs are made in the kitchen. And I'm afraid it is true. It's as simple as that. What, um, what we aren't saying is that, uh, you know, exercise isn't good. We're not saying don't exercise because you won't lose weight. Exercise is very good for you.

[00:01:35] Josh Kennedy: However, in terms of weight loss, weight management, fat loss, it's not particularly Good. There are far more efficient and better ways, which in the end comes down to diet. Jay, have you got the PN article open where it talks about the, uh, the Texas study? Talk them through the Texas study a little bit. Yeah, so 

[00:01:56] James Breese: this was, I think this was basically what we established all our results on [00:02:00] now, and in terms of our training.

[00:02:01] James Breese: So this was a study done by John Berardi. It's called the Texas study. You can find it on precisionnutrition. com if you want to learn more about it. And they did a 12 week study where essentially they had two cohorts, two groups. One group was had, they, both groups had no dietary intervention. So what they did was they did all the tests before with each of the groups and they tested them all afterwards.

[00:02:21] James Breese: So one group did no diet, no exercise or dietary intervention and one group just did exercise for three times, three to four times a week. There we go. So we had an extra little bit of exercise here. So doing exercise, but no dietary intervention. At the end of the 12 weeks, guess what happened? The results were exactly the same.

[00:02:38] James Breese: And it was something that we took away from that, being, Wow, that's really important, because think of how many people... The training group did 

[00:02:45] Josh Kennedy: slightly better, but there was barely any significant statistical difference, was there? But again, we're not saying they didn't get health benefits from it. I'm sure they did.

[00:02:55] Josh Kennedy: We're talking from a purely weight loss perspective here. Yeah, 

[00:02:58] James Breese: and then so we think [00:03:00] of this in perspective of the clients who've slogged their guts out for 12 weeks And they don't see any visible results. It's disheartening. It's demotivating It's probably knocking back a few weeks if not forever. Who knows what's going to happen But we've got to take this into consideration.

[00:03:16] James Breese: So what we can take from that study is that we can't discount Nutritional intervention at any time We have to it has to be part of a long term plan if you want to lose weight calories in calories out energy balance We've got to look at those things in accordance So if you want to maximize your 12 week fat loss results, you've got to have people who are exercising Plus following a nutritional program of some sorts to make sure you get the results so they don't feel disheartened.

[00:03:48] James Breese: They don't feel like they're not putting anything in, you know, in for vain, you know, for like, for no reason whatsoever at all. It's so important. So you come back to the question, [00:04:00] can your clients lose weight without exercise? Yes, if they follow a nutritional program where they're in an energy deficit, that's the main thing.

[00:04:08] James Breese: However. You've got to exercise to maintain lean muscle mass to help keep the weight off afterwards. Here's a 

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[00:04:53] Josh Kennedy: Exactly. So let's, you know, talk about the balance between exercise versus diet. So obviously we've established the fact [00:05:00] that if you want to lose weight.

[00:05:01] Josh Kennedy: It's down to, it's mainly down to diet, but like I said at the start of the podcast, we're not saying don't exercise because there are many, many great benefits, right? 

[00:05:12] James Breese: Yeah, loads of benefits. And that's, that's, that's the whole purpose of this now. So, so I would say to anybody here now is like thinking that like I did, that they can get clients results without dietary intervention, you're just kidding yourself.

[00:05:26] James Breese: And if it does happen, people may be in a calorie deficit without you realizing it. And they may be. You know, one of these high metabolizers of food, you never know, who knows what could happen, you know, which is, which is true. Some people just lose weight super easy, right? So you've got to bear that in mind.

[00:05:42] James Breese: So you've got to think of interventions, but it's the hardest part. Nutrition is the hardest part to address when it comes to exercise program design. 

[00:05:52] Josh Kennedy: Exactly, well, as we've said, uh, you know, several things not to talk about at the dinner table, nutrition being one of them, politics and [00:06:00] kettlebells. What are the other ones?

[00:06:01] Josh Kennedy: Guns, if you're an American, maybe. 

[00:06:04] James Breese: All sorts. Everything. 

[00:06:06] Josh Kennedy: But, um, yeah, essentially, as you say, it comes down to calories in, calories out. Now, you know, we are advocates of calorie counting, aren't we? Mm hmm. Um, within the Strength Matters fat loss system, but it's not for everyone. You know, if you are a data geek, it's a good way to go, but it can be quite a psychological burden for some people.

[00:06:26] Josh Kennedy: So there are like PN are big promoters of habits, daily habits. And obviously for us, even before you even go down the calorie counting route, you've got to have the basics in place. WWS, right? Yep. 

[00:06:37] James Breese: Walk, water, sleep, baby. That's it. And for us, like I said, if we don't, we don't go into a nutritional program until they nail that.

[00:06:45] James Breese: If they're not walking 7, 000 steps a day. Drinking seven glasses of water and sleeping seven hours a night on average, then we're not going to touch a nutritional program because they haven't got the basics. There's always going to be, you know, two hands struck behind their back essentially as they're trying to approach us.

[00:06:59] James Breese: So [00:07:00] it's the foundational bits in place here. Now for us at the moment, walking is a big factor in increasing the walking, uh, including wearing weighted walks. So if you haven't listened to those podcasts around... Appetite control, I think is the best way to put it because that's what I'm following and playing at the moment Is that the Gravita stat and weighted vests and weighted walks is a huge huge component of this So so bear that in mind.

[00:07:24] James Breese: Obviously 

[00:07:25] Josh Kennedy: if you're sitting there thinking what on earth is Gravita stat Well, we can't go into it now on this podcast. We haven't got time but go back and listen to two previous podcasts We've done in it, but essentially Upping your neat, uh, and, you know, getting more steps in and getting more weighted steps and whether that's with a weight vest or rucking, whatever, is hugely helpful for weight loss, so we highly, highly recommend it.

[00:07:48] Josh Kennedy: James, anything you want to, uh, sum up with before we sign off today? 

[00:07:52] James Breese: Uh, no, you can't, clients can't lose weight without exercising. Oh no, they can, sorry, I apologise, I got it wrong. Yes, they can [00:08:00] lose weight without exercising by a good diet, dietary intervention. However, to maximize results and preserve that weight staying off long term, then you need to combine it with exercise.

[00:08:09] James Breese: However, how you approach it is the tough bit. So hopefully in the next few episodes or in the future, we'll address some of our nutritional guidance and stuff that we apply with our clients day in, day out. We will indeed. 

[00:08:22] Josh Kennedy: That is it for today. Please don't forget to rate, review and subscribe. And if you want to find out more about our system of training, go to strengthmatters.

[00:08:28] Josh Kennedy: com forward slash system.