The Show Up Fitness Podcast

ONLY 3-ways to lose fat | Total Daily Energy Expenditure

• Chris Hitchko, CEO Show Up Fitness • Season 2 • Episode 91

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Prepare to elevate your understanding of Total Daily Energy Expenditure and unravel the complex tapestry of nutrition's role in fitness. As we delve into the labyrinth of personal training and nutrition guidance, we confront the unsettling reality of underqualified professionals in the industry. Our candid discussion will arm you with the discernment to differentiate between registered dietitians and those less qualified, ensuring your journey towards health is in the most capable hands. Join us as we tackle the obesity epidemic head-on, examining the insidious impact of stress on our eating habits and the necessity for a personalized approach to both exercise and diet.

Imagine managing your diet with the same precision as a financial advisor nurtures your savings—this episode makes that a tangible reality. Drawing from my own experiences in finance, I'll guide you through crafting a robust foundation for your fitness regimen, just as one would for a healthy investment portfolio. We'll navigate the misconceptions about calories and weight loss, debunk myths, and focus on the power of consistency, stressing the importance of establishing regular exercise habits before fine-tuning your nutritional intake. It's a strategy that nurtures confidence and paves the way for sustainable change.

Finally, our conversation turns towards the art of building a thriving fitness community. I share my insights on selecting the right team members, fostering a supportive environment for clients, and the critical nature of ongoing nutrition education. Through understanding the intricacies of the body, such as the specifics of the rotator cuff and labrum, we empower clients with knowledge surpassing that of their doctors. This episode is a call to action for a deeper, more informed approach that results in a loyal clientele and a business model that genuinely prioritizes client health and success.

Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!

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Speaker 1:

Howdy everybody and welcome back to the show. I'll finish podcast. Today we're going to be talking about the total daily energy expenditure. We're coming up on our 100th episode, really excited to continue to get in front of more trainers, coaches, therapists, nutritionists, so we can spread the word of quality and not quantity. Which brings me into a quick little message that a student sent me and I thought this was great.

Speaker 1:

To begin with, nutrition, even though this is in reference to personal training. But in the personal training fitness instructors, someone commented guys, I got a new client, I have to train him tomorrow. The thing is that he has a tear in his labrum so he can't lift anything overhead. He also wants to train his shoulders and back tomorrow. Any recommendations? I love the first comment because someone says no offense, but why would you take on a client for tomorrow, no less, that you don't know how to program for. And they responded back because certifications don't really prepare you for this type of clients, at least Nassim doesn't? You learn as you go, gaining experience. That's why I'm asking on a group of professionals and doing my research, otherwise how am I going to learn? Holy fucking batship, that is our industry. And so when people say oh my god, the personal training. The nutrition industry is so saturated. It's saturated with people like this who don't know what they're doing. How badly do you feel for that client. They are showing up to work with a quote, unquote professional who has no idea what the hell they're doing and they're probably going to charge $75, $100, $100 plus dollars per session. They don't have the confidence and so when they take them through a workout, it's all trial and error. And the funny thing is how ironic they go to a group you don't know the qualifications. Just because someone's a trainer doesn't mean they're qualified. You're talking to a bunch of other fucking Nassim ASSA trainers who are clueless. They have anecdotal evidence. We'll have somebody who came in with a label thing and said here's what I did. That's not science. The label tear could be at the hip, it could be at the shoulder. There's a lot of things that we can do to stay below the neck by doing neutral grip cable rows. Let's screen them to see where issues come in. And it blows my mind and that's our initiative to get in front of people to help them be qualified.

Speaker 1:

Now, if you went through show up fitness and you understand movement and programming, this would be the easiest case example in the world. All right, so what are your goals? All right, you want to focus on upper body? All right, shoulders and back. We're going to do a cable row and we're going to do a landmine press and we're going to modify it on your knees so we're not going above our shoulder. We're going to start out super, super low. We're going to do band pull-up parts. Focus on the mid-back. We're going to do some planks. We'll do some correctives. We'll do some goblet squats. We're not going to do back squats because that's going to put too much pressure on your shoulder. With external rotation, we're going to stick to more safety bar and goblets. We're going to do hip thrusts and that's your workout. You're going to be fine. This show up fitness CPT can handle that situation easy peasy.

Speaker 1:

But that's your competition and so I encourage you to get into these groups and just read and look at the comments. You're not going to find consistency. So if you want to become a successful personal trainer, get away from that bullshit. Get into environments where you're surrounded by qualified coaches and therapists, where you can ask your therapist on your team. Label it there. What do you think I should do? Go check out this on the pre-hab guys, or stay away from these three exercises. Focus on these.

Speaker 1:

That's the community that we're growing and I'm not knocking this individual. It's the entry standards. There's no accountability from these organizations. They don't give a shit. They want you to get oh, you need to get your corrective exercise, sir. That's what you need to do. It's not going to help you. You're just going to waste another $1,000 and you're going to be even more confused.

Speaker 1:

So that's what we're going to dive in today with nutrition. Because the sports RD, jessica, she had a great post the other day and she said all registered dietitians are nutritionists, but all nutritionists are not dietitians. And so that's really important because in juxtaposition one of my favorite words when you're in parallel with one another, the same as in the fitness industry, trainers are not all qualified. That's why you'll see people at Equinox they call themselves coaches. You see people at Lifetime they call themselves DPTs, because they don't want to be associated with the average nincompoop. That is the personal trainer. That is a nutritionist. Most nutritionists are going to scare you by saying don't have milk and calories don't always count. It's hormones. And it's unfortunate that we don't have a common denominator and that's what we teach you at Shell Fitness with becoming a nutrition coach.

Speaker 1:

So why are Americans fat? It's pretty simple we eat more than what we used to. We move a lot less. The environment that we're in is saturated with highly palatable foods that are very calorically dense. On top of that, we're stressing more than normal In the United States. We're more anxious and lonely and scared, and we're fearful of what's going to happen next. So we're probably going to be drinking more and smoking more, and then we can't go to sleep because our mind is racing.

Speaker 1:

We used to be able to go to the factory, cut some fucking logs, do some crazy labor, go home and just unwind, hang out with your family and you socialize with your group, and then you go to bed and you rinse and repeat, but not today because of electronic technology. You had that leash. It's always on you, so you're constantly thinking about oh, work, oh, here's an idea. So your mind is just going 1,000 miles per minute. You can't get into deep sleep. So our cortisol level should be elevated in the morning. It should be low at night. That allows us to get into a deep sleep because our body temperatures won't be elevated. But guess what? We flip it around. So hormones do play a role.

Speaker 1:

Absolutely, it's the body mass equation that we need to address. It's calories in, calories out, 100% of the time, but there's other factors that play into it. There's only three ways to lose fat. We don't have a weight loss problem in the United States. We have a consistency problem. We cannot do this throughout our life, and so you can lose 10 pounds easy peasy. Don't eat for a couple of days, follow some dipshit doctors diet plan and he has a waist censure and telling you that these foods are bad because of myotoxins or whatever. They scare you enough that you take away the highly palatable foods that are calorically dense. You lose 10 pounds easy, but then guess what happens? You have a wedding and when you go to the wedding you eat foods that are not on that list and you feel bad. You gain some weight and then you go right back to where you were and probably even gain more weight. So we have a consistency problem. So the three ways that we can lose fat One create a deficit. Two move more. Three eat more protein with your calories equated. And so that's what we're gonna talk about with the body mass equation today in the TDEE.

Speaker 1:

There's a lot of factors on why we're gaining so much weight and there's different statistics that you'll hear and I'll address those. Today, like in the 1950s, we would be getting a serving of two and a half ounces of fries, four ounce burger and seven ounce soda. Today we're getting almost double that with the fries, triple that 6.7, 12 ounce burger. Soda is gonna be 42 ounces. On top of that you're gonna have a smoothie or a shake as well. So we're getting significantly more calories that are not very nutrient dense. So if you take an apple, for example, you're gonna get some fiber. You have a little bit of protein, a little bit of fat, very nutritious, lots of phytochemicals. That's the good stuff that will keep your cells nice and healthy. Got fiber keeps you full. That's very nutrient dense 80 calories.

Speaker 1:

Whereas if you were to have maybe the best thing in the world, which would be a pack of gushers, absolutely taste a million times better, but there's not many great nutrients in there. So it's pretty much just nothing. It's just sugar, but you're not going to die from having it. It's going to taste good, but it's not going to give you the nutrients and really fuel your body in the way that is optimal for daily movement in life. So today we're having foods that are very, very calorically dense, because who has one fucking pack of gushers? Yeah right, you're going to have three of them, and then you had a bad day. So you have four or five. You don't have five. When was the last time you were stressed out and you had five fucking apples? No, you don't just gnaw through them like you're a rabid rat. No, you do that with Oreo cookies and shakes and pizza, things that are very calorically dense, not nutritionally dense and that's going to be your fruits and vegetables and proteins that are not as high. But high fat proteins can be beneficial as well. So let's kind of dissect why we're fat by starting with just looking at a. You'll have to go online to look at this, but we have three eggs, we have four pieces of bacon, two pieces of bread with some butter, half and half in the coffee and some sugar and a couple of berries.

Speaker 1:

If you were to ask the average American how many calories are in this, they're going to maybe say four or 500, but there's 875 calories. At the breakdown of 18% coming from carbs, you're going to have 60% coming from fat, 20% coming from protein. Remember. What we do is you take the grams and you times it by their fuel factor. For carbs and protein it's four, for fat it's nine. So in that meal there's 60 grams of fat times that by nine 540 calories. 41 grams of carbs times that by 464 calories. 43 grams of protein times that by 4172. You add it up and then you take the macronutrient carb, the fat, the protein, a smaller number. You need to divide it by the big one and it gives you a decimal. So for 164 on carbs, divided by 876, you get 0.187, and so forth. You round up or down and that's going to give you your macro breakdown.

Speaker 1:

Is that bad? Is it good? It depends. If you were to have this and you're full throughout the rest of the day and you don't snack and you have a three or 400 calorie lunch and then you have a three or 400 calorie dinner, you're fine. But if you were to have another coffee, that Frappuccino 500 calories and you get one of the little chicken sandwiches, now that Starbucks has another 650 calories, there's 1100. Now we're at 2000 calories at lunch. What about your snacks and your chips and everything?

Speaker 1:

Lane Norton on a podcast the other day, said the average American is getting 3,500 calories. These statistics that we're using in the show up in this NC is based off of Alan Aragon and some stuff that he's done. But 2450 for males, 1850 for females. So if this is currently 2024 and it's 3,500, holy shit, we are on a fat fast track for fat lane. And what are we going to do about it? People don't like hearing eat less, move more, but that's what we have to do. But really, the foundation of all of this is education teaching people that having that bacon breakfast isn't bad for you. It's just very calorically dense. How are you going to manage the rest of your day?

Speaker 1:

I have a post here that says does a brown banana have more calories in a green one? And 50% of our followers said yes, it does. How many calories are in these four buns? It's just like brooish I can't say that word, brooish. Whatever burger buns four of them. So it's a total of eight with the top and bottom. How many calories? 375, 267, 800. The correct answer is 670. More than 50% of the people got it wrong by going significantly lower. So what they're saying is oh, I had a burger, it's fine, it was only. Maybe one of the buns was 100, 150 calories, it's actually 170, 200. It doesn't sound like a lot, but if you're constantly 50% off where it's actually 200 and you track 150, and you do that five times in the day, 250 calories you times that by five 3,500 calories, one pound of fat, so it adds up.

Speaker 1:

And so what we need to do as coaches nutrition coaches is educate our clients on everything about movements and take the lowest hanging fruit and I feel for people that use apps, because the app sets you up for failure. Go there was an article that was sent out from the Nassim and they go over how to calculate your energy concerns, your RMR, your BMR. We're going to go over all that stuff here in a second, but you use their calculator and they give sedentary individuals 1.2 multiplier. So if I weigh 200, I weigh 200 pounds and I use one of these equations, that will give you more calories just for being alive. You're going to encourage people to eat more If the average person is getting 3,500 calories. We don't need to start with doing these calculations. I like to do them later on, but I'm going to teach you how to do them efficiently, because when you do them in front of your clients, especially with the mathematical aspect. You are a wizard. They're like who are you Gandalf? That's crazy shit. How'd you know how to do all that stuff If I had a nine times just over here and you got the weight, times it by 10, and you're 1.375 multiplier? I didn't realize it was this complex. It is Well. Our bodies aren't calculators. Yeah, they are.

Speaker 1:

The law of thermodynamics is an energy can either be created or destroyed. Knowing the definition of a calorie, it's a unit of measurement. So we're consuming, as Lane was talking about in this podcast. We're consuming carbon atoms because everything that we consume has CHO from the macronutrients carbs, fats and protein. It's also a macronutrient because it yields seven calories per gram, but we're not making reference to alcohol. For the three Carbs, fats and protein all of them will have carbon hydrogen and oxygen. Protein will have nitrogen associated with it, and so we need to educate our clients and help them with little victories.

Speaker 1:

Let's take an analogy I like to use as a financial advisor. And so you want to save money, but you're in debt, and juxtaposition to what we're talking about here would be being overweight, excess adiposity, being obese, and so you need to save more, but you're in debt. If FAA, the financial advisor. I used to work in the finance industry. I was a client manager for Bank of America, managed over $100 million. As a client manager I was the equivalent of a branch manager. I was freaking high up there. I'm a series 6 and 63 license to talk about bonds and cool stuff and home equity lines and credits, where I got a lot of my business acumen. And then I parlayed that with my fitness and next thing you know, show up in is the best certification in the world. That's what happens. That's the fun thing about your journey is, I never would have expected that, but as I learned more about business, I wouldn't just give people blanket answers I want to save more. Oh, just do this. You have to dig deeper.

Speaker 1:

Okay, let's do an analysis. Let's look at how much you make, how much you're spending on your mortgage, your car payment, your education. Do you have school debt? Do you have a savings account? Do you have stocks? What do you have liquid right now? What do you want to do in the future? Do you have six months saved for emergency funds? You go over all of this stuff in that assessment.

Speaker 1:

Now, when you put it into perspective with nutrition, what do we do? We don't do that. We say, oh, you need to go keto, so go back to that financial situation. We'll just be telling you but oh, you have to save $500 to get out of debt. You have to say 500. That's fucking stupid. That's how we simplify this stuff, and if you want to become a qualified nutrition coach, you have to practice in that manner.

Speaker 1:

And that's why I don't talk about nutrition with my clients. I let them know in the beginning how many times a week do you want to train? Listen to the call I did with Carlos. We will go over the Equifit. We talk about sales. How many times a week do you want to train? I don't know. Chris, what do you suggest? Six times? Okay, great. 24 sessions. It's going to cost this. Give me your credit card, boom. Or they're going to say I suggest two or three? Awesome. Three times a week, times four weeks in the month. That's going to be 12 sessions. This is as much the cost. How do you want to pay for it? Here's my credit card, chris. That's the process.

Speaker 1:

A lot of times in that beginning conversation, your clients will say things like well, we talk about nutrition? No, we won't. We're going to focus on showing up. It's the name of the company. You need to be consistent. When was the last time you trained three times a week with a trainer for three months and you didn't miss a session? That answer's always going to be no. Let's focus on that. I don't want to get into the complexities of what doctrine you've been taught or lied to about or force-fed when it comes to nutrition. This is bad, this is good. No. Here's my nutrition advice for the first month Focus on showing up three times a week. Once you check that off, then the second month we can get into nutrition.

Speaker 1:

Otherwise, drink more water. Aim for half your body weight in ounces. Eat more protein. Lean proteins are superior. So I'd like to see 93% to 99% ground beef or turkeys, the fish. Look for things that are leaner, lower calories and then consume more fruits and vegetables. That's what you're going to focus on right now, because when your client comes in and they can start doing push-ups and goblet squats with 50 pounds and they're doing three, four eccentric pull-ups when they never thought that they could do that before, it's empowering. It builds them up and makes them feel confident, slapping them on the wrist and say, hey, fatty, you got to give up fast food. You can't have bagels anymore, you can't go out, you can't drink, that sucks. So I was like ugh, this is what I knew training was going to be about. They're just going to tell me everything that I enjoy in life I can't do.

Speaker 1:

How do you lose fat? Burn more calories. Consume less calories. Eat more protein calories equated. What I mean by that is if you had two individuals and they'd done studies on this, two groups of people group A consuming 2,000 calories. Group B consuming 2,000 calories. But because of the thermal effect of food, or DIT, which is diet-induced thermogenesis, protein burns more calories 30%, some will say 35%. Some will be even put fiber into that category, but just for protein. Let's say 30%. If your diet was 10% in protein and now we bump it up to 30, you're burning 20% more of those calories. So over the course of four weeks, six weeks, eight weeks, you will burn two, three, sometimes as much as six pounds of fat where that other group didn't get that. So we don't need a complicated. Eat more protein. That's one of the categories. Let's get stronger and then, if we want to get into the psychological clusterfuck of nutrition, we have an RD on our team.

Speaker 1:

Once a week I do a call. They're on Zoom, they're also recorded. We're going to go over calorie counting, getting a scale measuring your food, teaching you what calories look like, how to eat out, why this Frappuccino is not the best. I would prefer you to have this black coffee, maybe a little bit of raw sugar. One pack is 20 calories. You're educating your clients on what calories are.

Speaker 1:

Once a month, maybe you go out to a restaurant. You link up with a local food provider. You get some organic food, some coffee, whatever it is that your group does and subscribes to. I like to drink, so I go to a bar. Talk to the bartenders. I bring my clients in, we get a discount. It's a positive environment and we talk about weight loss, fat loss and what we're doing, what we enjoy to eat. Maybe you have a client who wants to bring everyone to their house. Cool.

Speaker 1:

Once a month, you work with the dietitian. If every one of your clients you have 15 clients right now and they're paying you 200 bucks a month. That's 3,000 extra dollars per month. You're making. That's an extra $36,000 per year. Pay a RD their hourly rate. Once a month, say 300 bucks, you take out $3,500, $4,000, you just netted 30 grand by providing nutritional services. That's the ability of a qualified coach. Why work harder when you can work harder and smarter?

Speaker 1:

So why do we eat? We eat for energy. A lot of people eat for pleasure. They're gonna eat because they're bored. But when we consume food, it provides energy. And where do we get it? From Carbs, protein, fat. One gram of protein in carbohydrates is four calories. One gram of fat is nine.

Speaker 1:

I created the body mass equation and I did this purposely, strategically, because the body mass index has a negative connotation. Got nothing against the body mass index 18.5 to 24.9, that's normal. 25 to 29.9, that's overweight. 30 plus obese. It doesn't take into consideration muscle, no shit. Do you see people who are jacked walking around on the street? Or do you see people who are more overweight and obese? You see ladies who are more gynoid obese, which is storing the fat in their hips and their thighs. Guys who are more android obese, which is more in their belly, which is significantly worse, and that's why guys have more coronary artery disease and heart attacks. I can size people up by looking oh dude, you're fucking jacked.

Speaker 1:

Your BMI is probably like 35, doesn't matter because you exercise regularly, but for the majority of the population. It's not the case. It's just a number. It's like you have a report card. You got an F in geography. It doesn't mean you are a failure. It means one class. You suck that.

Speaker 1:

If your BMI is high, use it as a number, a data point. What can you do about it? Let's look at your blood pressure. What are your lipid levels? What's your CRP, c-reactive protein, insulin levels? Take a look at everything. If your BMI is a little high and everything else checks out fine, ask yourself could I lose a couple pounds? Do I want to lose a couple pounds? Is it in line with what I'm trying to do? It's a conversation.

Speaker 1:

So the body mass equation takes all of the factors that contribute to your mass and the number one thing is educating your clients about what calories in food is. That's the part that we miss Calories in, calories out. Yes, that is 100% of the time. It works, but it's confusing Because you hear influencers fit influencers saying, well, you go to eat more to lose weight, which it can happen, yes, but they don't educate you on why. Oh, you're eating 1200 calories, you're starvation state, you're not gonna burn calories. That's just fucking stupid. That makes no sense. You're defying the law of thermodynamics and you're just a crazy person, because for every other person on the planet that works, but for you you're magical. So calories in is what we're consuming, calories out is what we're doing. But we need to look at the behavior of the individual, the environmental factors, mindset, habits, dr Dodelsky Spencer he has a great post about obesity being a lot more than just being lazy, and a lot of people lose their shit.

Speaker 1:

They get their Goggins hat on and they start losing. Oh yeah, there's lazy fat motherfucker. I was just like, oh, I'm so sick and tired of hearing this. He's gotta move more. No, there's.

Speaker 1:

I grew up where, when I came home from school, my parents, my dad was a military my dad would go for a run and go to the gym and my mom would say you can stay here and do homework, chris, or you can go to the gym with pops. What do you want? Fuck homework, I'm going to the gym. So my environment taught me to move more and exercise. I had a trainer when I was in fourth grade. How was that fair when you compare it to someone who grew up Royal America or in a spot that isn't great socioeconomically and your parents are bringing home fast food every single meal. Now, if my parents would have given me the option, chris, you can do homework or you can eat, and Chica, we love big owls. Oh my God, big owls was amazing. We're going to bring you big owls every single day and I would get the burrito, and I could dip it in a nacho cheese sauce and I could get a frosty. What do you think I'm going to say? No, mom, you know what. I think that you and dad should bring me to the gym and work out.

Speaker 1:

Not going to happen when my dad, as a psychologist, taught me turn your emotional pain into physical pain. Chris, you're pissed off because you didn't make the team. Go out there and fucking do something about it. Show up, work hard. Well, you don't like the fact that this girl doesn't like you. You got dumped. Turn that pain into something physical. Go out there and do some pushups, go for a run, cause that's what he did Versus.

Speaker 1:

Another scenario I come home oh my God, she broke up with me. Oh, honey, let me make you a pie and you eat that pie. It tastes fucking good, doesn't it? How is that person lazy and fat and stupid, whereas I'm better, I'm superior. There's so much more to it than that. How's your sleep? How do you handle stress, hunger, hydration? We're working up the pyramid here. So the foundation, the most important part, the behavior, environmental factors and mindset in your habits. Goggins was able to overcome being. He was a true fat fuck. He'll tell you that he was 300 plus pounds. How was he able to do it? Cause his mindset is insane. That could be a genetic thing, I don't know, but his mindset is significantly different than the average person. We create those habits. You can read about them, you can learn about them.

Speaker 1:

Calories in, calories out. You sleep, you're stressed, you're hunger. Hydration, metabolic disease does play a role. Genetics do play a role. At the very top is hormones, and I put hormones at the top to challenge people, because you'll hear individuals say like, oh, I'm stressed out, I'm gaining weight because of that. No, you're gaining weight because you're consuming more because of the stress. You do not automatically gain more weight just because you're stressing more. It's what is happening in that environment. And when we're stressed, we're depleting more glycogen because cortisol is draining those storage and those storage tanks in our muscle and liver, and so then we're going to register hunger faster.

Speaker 1:

How do you handle hunger, energy and cravings, hec, as Mel talks about in the class. So if you can't handle that very well and someone throws a cake in front of you oh, I was watching this cooking salad. It's fucking amazing. It took like five pounds of ground beef and they made like this boat and they put noodles in there that were hard and they put sauce on top with mozzarella cheese and then they wrapped it up and bacon, put it into the oven for two hours. Holy shit, I can't wait to try it. Imagine if that sucker's in front of you and you had a bad day and you're hungry, you're stressed out.

Speaker 1:

If your mindset is aligned with what you wanna do, what I can do, I can say you know what, I don't want that piece of cake. When I'm at work and someone brings in a cookie here have this, christian, I'm okay, I don't want that. I don't have to try it, I just don't want it. I don't like sweets. I'm hardwired differently because I know that that cookie is probably 300 calories. I would prefer to have a shot of whiskey later on. That's a whole another conversation, but that's the choice I make. And so if you can't handle that environmental situation and you eat five servings of those calories. Guess what happens? You're gonna gain a lot of weight and we blame it on stress, our hormones. It's how you handle the environment with the hormones that are out of whack and I'm not saying that it's discrediting anyone who can't handle those situations. It takes time.

Speaker 1:

So the total daily energy expenditure equation it's your BMR, and BMR is used interchangeably with RMR. I like to compare the two, like a bench press and a Smith machine press Still working your chest, still working your triceps, still working your anterior deltoid, your rotator cuff, muscles are stabilizing. And then the glenohumeral joint. Yes, less stability on the Smith machine, more stability and engagement on the bench press. So you're gonna be able to lift more weight on the Smith machine, but it's still the same fucking accent BMR, rmr, basal metabolic rate.

Speaker 1:

Basal means baseline. How many calories you need Resting is how many calories you need like right after breakfast or so they're very, very similar. But we, like just most people, are gonna do bench press right. Most people are gonna talk about the BMR. So if your basal metabolic rate, which equates for about 70% of your calories, then you have your activity factor and the non-exercise activity factor. When I was going through college in the early 2000s the non-exercise activity factor wasn't part of the equation yet, it was just activity. And then the thermal effective food, or DIT, and a lot of journal, magazines or articles you'll see, like metabolism or nutrition they refer to as DIT diet induced thermogenesis. So if you have more protein, you're burning more calories. Carbs will burn more calories and fat has the lowest Neat. Is what you're doing? I'm just a natural kind of I'm not anxious, but I just tap my feet a lot.

Speaker 1:

I was at an ISSN conference. I highly suggest people to go to one International Society of Sports Nutrition and the presenter said look around right now and there's like 300 people in there. I guarantee you the people who are shaking their legs are some of the slender people in the room right now. You didn't see a lot of overweight to obese people who are constantly shaking their legs. So you're burning calories by doing that.

Speaker 1:

And there was this monumental study that it took twins and remember it's not two twins, it's twins. They took twins and they gave them the same amount of food, but one lost more weight. How is that possible? They have the same genetic makeup. Twins are the best people to do studies on. Scientists get a big boner over it. They love oh my God, twins. Let's go do some crazy shit to them because they have the same makeup. And so what happened was one of the individuals I don't know if it was brothers or sisters, but one of them lost more weight because in this ward, a ward is like literally a tube.

Speaker 1:

If you ever watched that show the creepy guy I think it's called you and he kills everyone. It's like a romance show, but I loved that during COVID. But he takes some of his victims and put them into like this ward and it's just all glass and you can't get out of it. So scientists do the same thing. They put you in this ward, you can't get out of it. So calories matter and they gave them X amount of calories and they couldn't cheat because you couldn't get out.

Speaker 1:

When people say I ate 15,000 calories, I gained five pounds, well, tough pill to swallow, but you fucking ate. I ate a thousand calories and Ben and Jerry's and wine, and you didn't want to tell me about it, which I understand, because you're going to feel bad. Whole another conversation to have. But if you are truly eating 1500 calories and you're supposed to, in your body your BMR is 1800, that's a deficit. You're going to go into your gut if you're a guy, go into your ass and your thighs if you're a girl, and you're going to break down fat and you're going to make up for that deficit.

Speaker 1:

That's how we do it. We actually breathe out the fat. If you look at a football game and it's really cold, you'll see them breathing and you'll see it's like ice coming out of their mouth. That's what is happening with metabolism of fat. We breathe it out. You'll have a small amount via urination, defecation, but most of it is via the breathing in CO2. That's what's happening on a cellular level. We breathe out the fat and so one person lost more weight is because one of the brothers or sisters was sitting on the couch the whole time. The other one was moving around and it's that little movement, the non-exercise activity, thermogenesis, that burned a lot more fat.

Speaker 1:

So when we look at the activity this is the one that I don't like the calculators on, because if you pull up any calculator, go to Nassim's, because they have one on there and I think it's lovely so you put in your height, your weight and everything and then it gives you a number. Then ask you are you sedentary? People are not going to say, yeah, I'm a fat ass, I just sit on my ass and do nothing, I'm sedentary. So we always claim to do more than we actually do. It's like you got that buddy who says he's a baller in basketball. You know he sucked, because great basketball players don't talk about how great they are, you don't talk about how hard you work out in the gym, you just do it. And so when someone has the option within their control to choose if they're sedentary, if they're lightly active, if they're moderately active I'm more active than the average person or extremely active.

Speaker 1:

You take Ben, the 45 year old overweight principal. He's like dude. I used to be with Ben's 225 in high school. I'm extremely active, as he's 50 pounds overweight and he hasn't worked out in seven years. So then he looks at those calories that they give him. Oh see, I should be eating 4,200 calories. That's what the app says. So I worked out today and I'm going to go have 5,000 now.

Speaker 1:

So how I use the equations I take weight, times it by 10 if you're a dude, nine if you're a girl, because most of the time our clients want to lose fat. If the average woman in the United States. Weighs 169 pounds. Male 191 pounds. I'm going to give them a multiplier males 10, females nine. We need to consume less. We need to move more. We need to eat more protein.

Speaker 1:

So I want you to have a good idea of what the amount of calories you should be consuming. On days you train with me, I give you a multiplier of 1.375. Days you don't train with me, if you go take a fucking orange theory class or you go to yoga, that doesn't count. You still get your weight times nine or 10. Because it's a guesstimation. The best way to truly determine is you got to go into a university studying. They're going to set you up, they're going to put a tube in your mouth and they're going to see how much CO2 you're pumping out there. Your muscles are taking an X and they're able to come up with a very, very accurate guesstimation how many calories you need. Well, we're not doing that. If your goal is to lose weight, guess what? We got to eat less calories. I'm not going to give you a multiplier of 1.375 or 1.55, 1.725. When you train with me, you do, you get 1.375.

Speaker 1:

Once you can do 510 pushups, you're benching your body weight, squatting your body weight. You can run a mile under 10 minutes and you're in pretty damn good shape. You earn a higher intensity 1.55, 1.725. I train six times plus per week. I have a multiplier of 1.725. It's not fair. You're going to eat more. I will do an hour of cardio four or five times a week. I will lift weights anywhere from three to six times a week. I can when you look at the shelf in his strength and conditioning standards, which is meant for trainers, not clients but I can do over 10 pronated pullups. I can bench press 1.25 my body weight. I can do over 50 push-ups. These are feats that give you the right to consume more. You have people that can't even do a pull-up. They can't even do a push-up, they can't benster by with this, they can't squat their body weight and they want to use a higher multiplier. That's why I don't like the apps.

Speaker 1:

You as the coach, you as the nutrition expert, need to know which one you're gonna give your clients. 70 up to 75% of the total expenditure for the day comes from your BMR. That energy is gonna go to your brain about 20%, 27% to your liver 18%. Your muscle 10%. Kidneys 7%. Heart other 19%. Activity will account for about 20%, and then your thermal effect of food will be about 10%. And so the little things that we have an impact on when the clients come to me eat more fruits and vegetables, drink more water, eat more protein.

Speaker 1:

Let's look at your steps, let's focus on that. How's our sleep? Pull out your little app, let's see. Okay, let's focus on that. Let's give them some pointers. So start with the low hanging fruit. I don't have a cloud to come in day one. Oh, here's your macro breakdown, because I don't know how you're gonna handle that. So that's why I like to focus more on the output first. Own that be consistent. Then we can get into the input.

Speaker 1:

Start by referring them to your RD. Have them do like a first initial, initial assessment, see how they're doing. If they have any eating disorders that they need some psychological help, they can refer to your therapist, because you should have a Psychotherapist on your team as well as a physical therapist. Teams or what change the fitness industry teams or what are gonna make you successful? More fucking certifications won't do shit for you. It gives you this false confidence. You need to have those individuals so you can have the conversation with them. Yeah, I have a client right now. They're really struggling with hunger at night. What are some suggestions you have now? And then maybe you have monthly calls with her and you're getting essentially free education. You're picking their brain because they're part of your team the therapist.

Speaker 1:

The same way, I have someone who had a labor issue that came in. You know, could you take me through? You know some exercise that you want to be careful of. What does it mean when it clicks? Because I hear a client, when they do External rotation at the shoulder, get some clicking. What is going on there? Can you show me? Can I push through pain? Do we have to avoid it completely? Or what's going on there? Learn from that individual. Holy shit, you are not in a saturated market. You're in a blue sea of awesomeness because you're surrounding yourself with great people.

Speaker 1:

So you see what happens when we create a deficit. If it's too large, they'll say like 500 to 1000. Don't go more than a thousand, we can't go below 1200. We can't count calories very well. So there's still that ambiguity. If someone says they're eating 15, I always 1500, I always times about 1.5. Oh, you're probably getting closer to 22 or 25, especially if you're not losing weight regularly, which will usually be about 1 to 2% of your body weight per week, or 1 to 2 pounds per week.

Speaker 1:

I look at the individual. If they're a little larger, you could probably do a little more than that. You can track this out with your clients, but let them know. It's like a basketball game. You scored 30 points great. It doesn't mean you average 30 points for the whole entire year. What does the next game look like? What does the next game look like? Each time you weigh yourself once a week if your goal is fat loss, it's just one data point. Data point one versus data point 10 10 weeks You're gonna see a drop and if we don't, that means we're consuming too much.

Speaker 1:

That means that we're not exercising regularly. Maybe our sleep is impacting this and we're binging in the morning, or we have low energy midday and we have a drink that we didn't realize had as many calories, or a bagel in the morning which I thought was healthy. It's at 500 calories. Anything where I go, like a Starbucks, if I didn't make it, I times about 1.5 500 calories in that bagel, not actually 750, because you don't know, you didn't make it. If we have a surplus issue, that means we don't count calories very well, so I'm educating you on how to budget this. So if we create too much of a deficit, what happens is our neat non-exercise activity thermal genocide Genesis significantly goes down.

Speaker 1:

So let's go back to that multiplier effect. If I'm bench pressing that I've climbed today you got the 205 for one rep. Let's say I put him into a crazy deficit. Twelve hundred calories, because that's what you know Everyone should do. Or 1500 cars, when he's probably been getting 3000. That is way too much of a deficit. So if he can normally hit 205 for one, in that crazy deficit he comes in. You know they can get 175 for one. So the intensity, which was 1.375, is now 1.2, maybe one. So the output is not nearly as much as it could have been.

Speaker 1:

So what do people do? You start eating more and now you get back to that intensity level. He gets stronger. Now he can hit to 25. He starts losing weight because the intensity is going up. So what does he say? He goes online, gets a simple little certification. I'm a national maize trainer, I'm an expert. Here's what you need to do. You got to eat more to lose weight. We need to educate our clients on why they lost weight. So these crazy deficits.

Speaker 1:

What happened is we have this really cool checks and balances. The body's gonna go shit. We're in a deficit. So let's take up some fat and we'll be good. Take some of your fat and you're good to go, but that prolongs, okay. Well, you know, this reminds us when it's starvation, back in the you know the early twos and we were cave people and it's cold as shit outside. You didn't want to run around with a saber-toothed tigers and a fuck you up. So you just kind of stay put and you hang out. You're not going to have that high need, you're not gonna have high testosterone levels to go out there and conquer the world. You're in that fight-or-flight state.

Speaker 1:

So when we take a check of everything, the body goes hey, okay, what takes up the most fuel? Liver 27%. Let's get rid of that. Nope, not gonna happen. We need the liver, let's go. Next. Brain I'm probably not gonna start making the brain smaller. Degregating cells in the brain 19%. Kidneys 10% I kind of need those are important. Heart 7% not, not gonna happen. Lungs, skin, all that stuff we're not dealing with that stuff.

Speaker 1:

What has a high metabolic rate? Muscle let's start bumping that down. Let's start degrading it and taking it away, we are breaking down muscle. That's not good for long-term health, but that's what the body does in that physiological state. So if we're training regal and we're getting enough protein, we can avoid which a lot of people do. When they fail Is because they go too much in the deficit. They're gonna do too much cardio, not eating enough. Too much of deficit meaning like 500 plus that thousand plus and you start breaking down your muscle. The whole point of it is to get stronger, to build up muscle and to have your fat come down and to have your fat come down. So the best way to do a BMR is what's called a indirect calorimeter. For every leader Of oxygen your muscle consumes, you burn five calories. So when cellular respiration, the amount of O2 used by your muscles is directly related to the amount of CO2 produced by the cell. Therefore, co2 can be measured and the output can be measured on what we're actually consuming the takeaway from this Total daily energy expender.

Speaker 1:

It's very complicated. As a nutrition coach and expert, you should know how to do these calculations. This is just for a deficit. If you're working with athletes and people want to put on size, we need to use a multiplier and probably use 11 or 12 as the initial calculation. Remember, it's a ballpark calculation. There's a lot of calculations Harris, benedict. There's a few other ones that apps will use, like laying nortons that are more legit. I can't say it's like a long, funky name. There's calculations that are more accurate, but it's at the end of the day, if you take your weight for me, times it by 10, want to lose a little weight. It's a ballpark. I like to keep it simple for those calculations.

Speaker 1:

If someone is, you know, 400 pounds, we're not just going to give them a blanket statement so you got it 2500 hours. If you are 400 pounds and you've been gaining weight, how much weight have you gained in the last six months? I used to. I don't weigh myself anymore. Last time I weighed myself was before COVID and I was 280. Oh shit, you put on 120 pounds in the last two, three years. We're still going to be gaining. So that means if he's 400 pounds now or she's 400 pounds now, we're in a surplus. So 4200, 4500 calories is what we're consuming. So you can't just give them 3000 calories because that deficit is too much. 2,000 calories is what you need. We need to make it individualized and that's the value in our services with being a nutrition coach. Don't be that trainer who packages it all together oh, you want to. Oh, you want to lose weight, I'm gonna do a whole nutrition plan. I'm gonna send you a meal prep and I'm gonna give you a meal plan. We can't do that, as trainers Work with an rd who's an expert in nutrition.

Speaker 1:

Find someone who you align with. Interview 10 of them, bring them on a call, let them know I have 15 clients. You're essentially gonna be working with them regularly. This first call is going to be free because you have to prove to me that you're likable, because if you're some militant dick, they're not going to like you, they're not going to want to work with you. They're gonna be afraid, their mindsets affected. They're not going to be honest with you.

Speaker 1:

So you have to align with the rd and then work out a deal. Maybe they want to be compensated off how many people show up to class. Maybe it's a 50%. Bro, I'm going to charge 200 hours for the consultation. You charge 150. So the client pays me, I will pay you. I'm going to keep that margin 50 bucks for every referral that I do If you're providing the business to that individual.

Speaker 1:

That's business. That's okay. You can do that. The better your team is, the more successful you're going to be. And let's just start back at the beginning. When that client comes in and you set clear expectations, as Carlos and I talked about during that Equifit, if you're not in the program, we have two weeks free right now to get to your level one shelf in a CBT focusing on programming, anatomy, movement competency. So when you have case examples, like I said in the beginning of this podcast, you will know how to help them. You're not going to be that trainer going into a blind form where the blind literally lead the blind. You're going to be around qualified coaches. So when you set those clear expectations and you say this is what you're going to get today and I want to let you know, if we want to talk about nutrition, it's perfectly fine.

Speaker 1:

It's an additional service, but I have an RD on my team. We have weekly calls. We do social events. It's really really cool. We go to different restaurants in town to try out different cuisine. We go to our clients houses. It's a really cool environment. You're going to like it. People love community, so if they're paying $100 to it. Don't put a cap on it. Chris says $100, I'm going to do $100.

Speaker 1:

See how much you can get away with If you're charging $100 per hour. You could easily charge $200-$300 per month for this service. The more that you provide, the more your clients will see the value in it. But ask them, get their feedback. Okay, the first class is going to be free and I'm just going to talk to you about whatever is the topic of the day. It's an hour you can ask me questions and then I can bring those questions to the RD. Once a month she'll get on here and then I can give you some challenges for the week.

Speaker 1:

We're going to focus on steps this week. So get into your story, tag me and then you make it part of an accountability group as well. What do you all think about this today? What would you normally pay for this? Do a survey. If my rates are normally 150 per hour, what do you think I could charge for this service? That's how you do your market research. What I have found with the clientele who we work with anywhere from 100 to 300 plus per month for an EFT service, which means they get charged every single month. So you are going to set yourself up for success because that person comes to you and you go.

Speaker 1:

I have a team, I have a dietician, I have a therapist, I have a doctor. Whatever's going on with you right now, I'm going to be able to help you. So sorry to hear about your labor terror. Let's talk a little bit more about that. I'm sure that the doc, when you met with them, they went over the rotator cuff muscles super spinanus, infraspinanus, terris minor subscapularis. Let me bring over this chart right here and I'm going to show you what the labor is and what it's doing and how. The rotator cuff muscles are on top of it and they're like holy shit, the doctor didn't even do this. Like, are you like some physical therapist? What's going on? No, I'm a competent coach.

Speaker 1:

Do you know what most trainers do? They read a textbook and they go out there and they fuck people up. They're doing crazy burpee, boastie ball, bullshit, crossfit gyms. They don't know how to train. They train themselves. We understand how to train the human body. I'm sorry you had a bad experience with that last coach. You're in good hands now. Let's have a great workout and at the end of this, we're going to talk about training with me regularly, depending on your schedule. How does that sound? And they go holy shit, this is great. This is exactly what I wanted. And guess what? You build your book of business. Comment below. Let us know we can help you when it comes to your nutritional education. Make sure to give us a five star review. We love topics, so shoot us emails, instagram DMs, follow us on TikTok and remember, most importantly, keep showing up.