Soulburn.fit Podcast

Step Into The Fire: How 15 Minutes Every Other Day Will Change Your Life

• Nicholas • Season 1 • Episode 3

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Ready to transform your body but feeling overwhelmed by complex fitness advice? The Soulburn Method strips away the confusion and delivers a refreshingly straightforward blueprint for change that anyone can follow.

This episode unveils a powerful mini-version of our body recomposition program designed to guide you through the next six months with crystal-clear direction. We break down the non-negotiable fundamentals that drive real physical transformation, starting with a simple but effective approach to resistance training. You'll discover how just three bodyweight exercises—performed consistently with the right intensity—can kickstart your journey, even without stepping foot in a gym.

We also tackle the nutrition side of transformation, explaining exactly how much protein you need and why it's so crucial for both building muscle and preserving it during fat loss. You'll learn the precise formula for calculating your ideal calorie target and understand why tracking your intake isn't just helpful—it's essential for anyone serious about changing their physique.

What makes this approach special is its accessibility. Whether you're a complete beginner or someone who's tried and failed with fitness programs before, the Soulburn Method meets you where you are. It's about creating sustainable habits that compound over time, not pursuing perfection that leads to burnout. As we say in the episode, "Step into the fire" of regular challenging movement, and watch how that discipline transforms not just your body, but your entire life.

Want to become the 2.0 version of yourself? Follow this blueprint, embrace the process, and join us in the fire. Your transformation starts now.

Speaker 1:

Welcome to episode 3 of the Soul Burn Fit Podcast. Today, I'm going to be giving you guys some free game. I'm going to be giving you a mini version of my body recomposition blueprint, or at least a piece of it, to get you started. For the next 3 months, I'm going to guide you through the next 6 months of your life, every step of the way it is mapped out. I'm going to show you the map Starting off with today. I want to go over a couple of things with you, but before I say this, I'm going to tell you a lot of information. I'm going to tell you a lot of information. I'm going to tell you a lot of ideas. I'm going to show you different perspectives. There's going to be a lot of things that I'm going to recommend that you do, but what I'm about to say, the things I'm about to tell you, are the 100% non-negotiable. Every day of your fucking life, do these things okay. Number one lift heavy weights five to six times a week. That, right there, probably sounds very daunting if you've never stepped in a gym before. So here's the thing you don't necessarily have to start by going to the gym. You can, if you want to, but make this as easy. Make it as easy as possible. We can make it better later. Let's just make it something right now. So if you're like there's no way I could go to the gym for six days a week, then don't go to the gym six days a week. Go in your basement and go in your basement and literally do what I'm about to tell you. Okay, month one, month one. Okay, you're going to go into your basement or you're going to go into your bedroom, literally wherever If you're at work, like stand up at your desk, or wherever next to the dinner table, like in your living room or dining room, wherever you want to do it that is most convenient for you. You're going to do 50 push-ups, you're going to do 50 squats and you're going to do 50 crunches. I don't care what kind of squat you do and I don't care what kind of crunch you do. Push-ups do, just do regular push-ups and hit your chest. Uh, if you do half and half triceps and chest, I'm good with that, but do mostly your chest. Um, because I really want to get your conditioning up so that you can do more reps consecutively, so that you can do it in less and less sets. You can do more reps per set. That is what you do month one. Okay, every other day you're going to do that 50 push-ups, 50 squats, 50 crunches every other day Non-negotiable.

Speaker 1:

If you want change, if you thought to yourself any time in the last 48 hours that you're not happy with like where you are in life and like how things are going, or you're not really happy at your job or in your relationship, or you don't have a relationship but you want a relationship, or you're lonely or whatever. You're depressed like. Whatever changes you want to make in your life, I'm telling you right now this is step number one just get your ass in the fire and in the fire, like working out is fire, exercise is fire. Look at it that way and step into the fire at least every other day, okay, um, so that's non-negotiable number one. Uh, if you go to the gym, that's great. I'll tell you other things to do, but if you can't go to the gym, that is the bare minimum. And honestly, even I'd say, even if you could go to the gym right now, I wouldn't even like if you want to, then go do it. But if you're like I kind of don't want to do it, then I'm. I'm saying it's fine, don't even worry about going to the gym right now, just make sure those three exercises I told you to do, you do them every other day 50 reps. Okay, that is what you're going to do. I know I went on and on about that, but it's super important that you remember that. Uh, because movement is what I could go into it in my perspective on it all, but the movement. The movement is what you know. There's energy and energy moves and when you move your body, you channel the energy. So, move your body every other day. Well, move your body every other day. We'll move your body every day, but move your body in a challenging way every other day at least.

Speaker 1:

Step number two increase your protein. This is going to be. This is one of those things that, if you're like listening to this and you're like protein, protein, protein all I hear about is protein. If you're in the industry and you listen to personal trainers and influencers and all those people, protein, protein, protein, I know, but guys, I hate to say it, but it's just facts Protein builds muscle, but it's just facts. Protein builds muscle and it also preserves muscle as well. So when you're losing body fat, you want to preserve as much muscle as possible. You don't want to lose a lot of muscle, because if you lose a lot of muscle you're going to slow down your metabolism, which is going to make it harder and harder to lose fat in the long run. So we want to keep your muscle.

Speaker 1:

So you want to eat as much protein as you can, at least one gram, and just do that in grams of protein Every day. As much as possible whole foods, as much as possible chicken, beef, pork, fish, chicken, beef, pork, fish, eggs, dairy cheese, yogurt. Nuts have a lot of fat, but if you balance your fat correctly, then a little bit of nuts does have at least some protein. So it's another protein, another source of protein when balanced and you don't have too many because they have a lot of calories, um, but yeah, also milk. I don't know if I said that protein powder. I would highly recommend um, get whey protein isolate. Um and whey protein isolate. It is worth it to spend a little bit more money if it is third-party tested because it is more likely to be like more pure and better ingredients. So that's my two cents on protein.

Speaker 1:

Other than that, you want to keep your diet to about 80 whole foods wherever possible. If it's 70, but if you want the best results, 80, if you're like I'm committed, I'm not fucking around anymore, I'm gonna change then 80 of your diet. And, honestly, if you're 100 committed to something, 80 whole foods on your diet is actually not that difficult If you have structure and you have routine in place. Another thing if you want to lose fat, the key to it all is your caloric intake. So we do need to find out how many calories your body burns. I could give you the formula, but honestly, there are so many formulas I will link one in the description. I'm not the one that came up with the formula, so there's no reason for me to be like up with the formula, so there's no reason for me to be like do this and do that, like, just use the same formula that I use as a coach and find out what your maintenance is.

Speaker 1:

That is, the number of calories you need to sustain your body weight. Once you have that number, this is what you're going to do with that number. Okay, let's just say, for example's sake um, the number is 2000. The number is 2000. You're going to subtract 15% from that number. So 2,000 becomes 1,700. 1,700 becomes the number that you aim to achieve or consume calorie-wise, every single day. And I'm telling you right now if you find that number and you stick to that number consistently for the next month, you're going to see fat loss and if you do these exercises every day, you're going to get stronger and you're going to improve your conditioning.

Speaker 1:

That's the other thing. When you're doing these three exercises, rest as little as possible. Do it as fast as possible, like okay, don't do the reps as fast as possible, but like, do it as fast as possible, like in general, like, instead of like slowly getting into it and then slowly getting up and resting for two minutes or resting in between exercises, don't rest in between exercises. Do all three exercises back to back to back, then rest for as little as possible. If it's 30 seconds or less, then you're good. No, rest is optimal, but if you have to rest 10, 15, 20 seconds, I'm okay with that. Go through, bang out all those reps as few sets as possible, day in, day out, every other day, and guys, that is the blueprint right there.

Speaker 1:

That's month one of the soul burn method in terms of just general advice that the majority of people could apply to their lives. This is it okay. So month one 50 push-ups, 50 squats, 50 crunches, 150 180 grams of protein, 80 80% whole food. Find your calories. Maintenance, subtract 15%. Eat that every day.

Speaker 1:

And the other thing I forgot to say is track your calories. Track your calories. If you don't track your calories, there's no way to know if you are hitting that number. So I'm sorry if you didn't want to track and you were getting excited because you were like, oh my god, he hasn't told me to track my calories, but sorry, you got to track your calories. That that is just another non negotiable. If you literally cannot fathom doing that, if you can't get yourself to do that, I'm just gonna tell you you can still see results. I'm just going to tell you you can still see results. You can still see results. It's just a lot harder and personally, like if I was working with you, I wouldn't even recommend you working with me and paying me if you're not going to track, because we're going to save months of time by tracking your calories. Months of time.

Speaker 1:

I have worked with people that didn't believe me and didn't want to track, and I worked with them for a month in and month out, and they showed up to the gym every day and they felt like they were eating so much protein and they were hardly eating any food. And how come I'm not losing any weight? I get them to track. I see the patterns in their diet.

Speaker 1:

I say, hey, we need to make these changes, or it doesn't matter if you work out seven days a week and then people start tracking, they make the changes, they measure food, they use a food scale and then it's like magic, the fat just starts coming off. So that's what I'd recommend you do. Everything I said in this episode is just like pure I don't know. I was like how can I, just what can I do? That is helpful. So here it is. If you want to change your life with fitness, if you want to get to the 2.0 version of yourself, then do everything I said to do in this episode. Other than that, I'll see you in the fire, thank you.