SPEAKER_02 0:00

I've been there, I've done it. I can say to them, look, I know it's tough, I know how tough it can be, like I know what you're going through, but we just gotta keep pushing through the process.

SPEAKER_00 0:08

Do I need to drink sports drinks when I go to the gym? No. Why?

SPEAKER_01 0:14

Why? Why would you?

SPEAKER_00 0:16

Okay, we're back! So in today's video, we're gonna speak to Tom who's a personal trainer, and he's had a life story we're gonna speak to him about. We're gonna be answering most common questions on weight loss, okay? And how to do it. And if you're maybe thinking of losing weight and you're not sure, and you're thinking, Oh my should I should lose a bit of weight, but I don't know what to do. Tom's gonna answer your questions, he's a weight loss specialist. Hey Tom. And he's not just that, he's been for it himself. Personal experience. So he was you were really quite large, weren't you?

SPEAKER_02 0:49

I I don't remember you being large. Well no, I so I was I was quite, I've always been large, I've always struggled with my flight. Because my school days were my bigger days. I think I back in 2017, I think I mean I mentioned it on some of the other stuff. First, I think we should just mention apologies for anyone who's been waiting for this next episode. We had a couple of weeks out.

SPEAKER_00 1:08

Yeah, I I did come down and film it, I wasn't very well.

SPEAKER_02 1:11

So yeah, we had two weeks ago we were sick, and then last week just didn't happen. So you've lost how much weight did you lose? So I've dropped so 2017, for instance, let's let's go with that one. I I dropped from 117 kilos down stone kilos down to 92 and six months.

SPEAKER_00 1:30

From 117 kilos down to 92. Yeah, six months. Okay, so you've been there and done on it, so you know all the so not only do you train people to lose weight, you've got the knowledge of going for it yourself, which I don't think you can actually beat.

SPEAKER_02 1:41

Yeah, yeah. So when I was at school, I was a big lad. I've always been obviously I'm tall, so I've always been big, I've always struggled with my weight. I love my food. That's kind of the reason why I have to train nowadays, it's just so I can kind of not sort of eat what I want, but within reason. Um but I'll say that I've I I lost a lot of weight after school. Yeah. My school days, because I went to college, did a sports course for two years, got a lot of my qualifications and didn't want to be the fat one in there thinking it's gonna be full of fit and active people, and then like got into relationships, my weight fluctuated. Um, and then in 2017, I basically I signed up with an online coach, did like an eight-week fat loss challenge with a couple of friends um online, and then after those eight weeks, I carried on with my coach, yeah. And in the end, I did six months, and at the end of that, I did a photo shoot, and we'll put a photo up of my before and after um with the photo.

SPEAKER_00 2:29

So you've you've lived and breathed it, you know the.

SPEAKER_02 2:31

Yeah, I know what to do, and that's why I like that's why I do the job I do. I I I've experienced it, I've got life experience, I can explain to people I've been there, I've done it, it's hard, but this is what you need to do. This is this is the route you need to go down.

SPEAKER_00 2:44

So, the number one question I want to start off with. So, this we're gonna speak about people who uh haven't really done it before, but even if you have tried and lose weight before, you'll still get some tough stuff from this because it's all very valuable. So, you know, you'll get so Mrs. Let's say Mrs. LaPage is at home in Guernsey, yeah, or home wherever, and she's like, what, middle-aged? Middle-aged, I'd maybe got a few kids, and she's like, Yeah, I want to lose a bit of weight for my kids. Um, I've put on a bit of weight, as sometimes I do when they've had kids and staff, and I don't know what to do. What should I do? There's so much online, there's apps, there's do I get an app, uh weight loss app, do I just watch TV and YouTube and watch some weight loss videos? Do I get a personal trainer? I mean, what there's so much out there now, or can I just ask ChatGPT and will it tell me how to lose weight? What so first of all, we'll go into it quite in depth, but just initially, what's the options? What options would you say to someone, this is what I recommend you do, if they're no I no idea that at a where to start?

SPEAKER_02 3:55

I think it all depends on the person, so and how they how well they can learn. So we've talked about my my eight-week fat loss challenges I've done before, but they're more of an education, so it's all about education. So if you can educate yourself and you're prepared to learn, read, give the time to it, yeah, then and you you're happy to go on the internet, chat GPT, whatever it be, and learn about the things you need to to require the thing to be able to lose the weight you want to do, then fair enough. If you need that guidance from somebody else, that's a certain type of person, though.

SPEAKER_00 4:32

That's what I mean. That's a certain type of person. That's my word for.

SPEAKER_02 4:35

Yeah, it all depends on what sort of person you are. Yeah, so if if you're that sort of person, you can do that, and you maybe haven't got the time or the money to go see a personal trainer or whoever else, a nutritionist, um, then yeah, do that. If you need that guidance, you can afford that guidance, and you just want that little bit of a push or that you know, someone to teach you, to educate you on what to do, then obviously personal trainers, nutritionists, all that sort of stuff. Um when it comes to-comes with a price tag.

SPEAKER_00 5:04

Oh, yeah, for sure, yeah, yeah, yeah.

SPEAKER_02 5:05

We're not free, you know, we're trying to try to make a living, yeah. Um, but again, like I say, it's all down to that person. I think most people forget as well and don't realise that you can train as much as you want when it comes to weight loss, and initially you might see a little bit of a drop, however, 90% of you like the of you losing weight or fat loss is down to food. Yeah, like if you're not eating correctly and you're training hard, then what's the problem? You might gain some fitness.

SPEAKER_00 5:37

So that's the option. So it's like you can either educate yourself at home, yeah. Buy books, chat GPT.

SPEAKER_02 5:42

You need some motivation, self-motivation, self-motivation, yeah, yeah, definitely.

SPEAKER_00 5:46

Or you can get a PT. Yeah. That's the two main ones. Yeah. What about apps you can get if you look at it?

SPEAKER_02 5:51

Well, I mean, there's lots of apps out there. Any good? Yeah, you can go on some things. I mean, again, a lot of it requires you to do it yourself. Yeah. So you can work with some coaches will have apps, but you can use my fitness power to track your calories, and that'll give you kind of an idea roughly of what sort of calories you should be at. It won't necessarily teach you about your your macros and your calories and your your your TDE and all that sort of stuff, and uh the the education around it, but it'll give you the sort of the tools to go, right? This is what you've got to do, this is what you've got to stick to, and happy days, but it might not tell you how, like you know, what what what is a protein, what is a carb, what is a fat, that sort of stuff. That's what you need to learn, that's what you need to understand.

SPEAKER_00 6:29

So that kind of falls into the category of self-education, the app. Yes, you're doing on your own, really.

SPEAKER_02 6:34

Yeah, for sure, yeah, definitely. And you might come unless, yeah, you might have a coach that has an app, but then you've sp worked with a coach, but there's like you know, there's there's it's crossroads, isn't it?

SPEAKER_00 6:43

Okay, so there's like three main options, yeah. Right. So there's self-education, get a PT. So that's the options, um, depending on what you want. Yeah. So say, for example, um they decide actually, they don't want to do it on their own. They um they they sort of know what they need to do, but they need someone to help them with it. So they've decided on having a personal trainer.

SPEAKER_03 7:06

Yeah.

SPEAKER_00 7:06

So they come to you and they say to you, Tom, um, I've put on loads of weight, and we've all heard the story, you know, we've done it a long time. I've put on loads of weight. Um, I've tried apps, I've tried doing it myself, and it just won't come off. What different what's the difference between them dealing with you or dealing with an app or watching a YouTube video?

SPEAKER_02 7:30

Accountability. So I think the biggest thing is if you work with the right coach, they'll hold you accountable or give you a set goals for weekly goals, monthly goals, the long-term, I say long-term, medium-term goal of maybe eight weeks or twelve weeks, things that you want to work towards, and they'll help you get there, and they'll give you the tools to do it as well. Yeah, if they're if they're good enough and they're on you enough, um, and you can fall back onto them so they'll be available 24-7 or via WhatsApp or whatever app they use to track your programs or that sort of stuff. So you can message and any queries you've got, any always say to my clients like no question's a silly question because it'll sound silly, yeah. But 10 other people have got the same question, they don't want to ask it, so no one asks it, and then everyone fails at it, or they they don't think about or they don't do it, they they don't act on it when that could be the one thing that makes the big difference for them.

SPEAKER_00 8:22

And I suppose it's about making them comfortable and being on rapport so they feel they can ask you something about being a silver.

SPEAKER_02 8:29

Yeah, definitely.

SPEAKER_00 8:29

Yeah, it's about where initially they may not, yeah, exactly.

SPEAKER_02 8:32

So you don't know yet, and that's where my having my own experience of being overweight and and losing the weight and dealing with that sort of stuff comes in handy because that's like my USP like I've been there, I've done it, I can say to them, look, I know it's tough, I know how tough it can be, like I know what you're going through, but we just gotta keep pushing through the process.

SPEAKER_00 8:53

So when you initially meet them and they're having a chat with you, so a consultation, yeah, and they've said I want to lose weight, blah blah blah, do you um set it up any expect excuse me? Any expectations, do you tell them right realistically this is what to expect? Do you do you give it make sure it's realistic for them or or are you telling them all the good stuff and this is what's gonna happen and you're gonna lose weight and it's blah blah blah? Because I know some trainers do it different ways, some trainers will guarantee a lot of stuff, some trainers will be more realistic and say actually it's not gonna be all weight loss, it's gonna be plateaus and blah blah blah. Do you think it's a and also do you think it's a good idea to tell them what to expect so they're not surprised.

SPEAKER_02 9:46

Yeah, oh yeah, 100%. If you if you sugarcoat everything. So you do that. Yeah, oh yeah, you uh tell them, that's what I'm all for. Yeah, if you if you tell them all the good stuff and say, oh yeah, this will happen, this will happen, that will happen, without telling them the crap stuff, like you will find it tough, you will have cravings, you will want to eat more food, you will struggle, you will be hungry, you know, you won't like doing all the training. Yeah, well that sort of thing, it will be tough to get out of bed. You you know, you you have to go out and get some steps in the rain every now and then just to stay active, all those sorts of things. Like you need the they need to know exactly it's hard work, yeah. Like, you know, it's it's too easy for us to put the weight on, but it's bloody tough to take it off, and you've got to put the effort in, you've got to be driven, motivated, and you need to want it. There's enough people I've trained out there and and and seen that I haven't trained that haven't wanted it enough, complain about the weight and that the fact they can't lose it. And the other thing the biggest thing, and everyone uh people will understand this if they're watching it. Like people get two weeks in, they don't see the scales move, they give up. But that week three could be the big shift where they drop three pounds, and then they're like, Oh bloody hell, that's amazing, and then that pushes them and drives them on to move well, keep going, keep keep moving forward. Yeah, um, but yeah, don't I definitely tell them all the crap stuff, you know, you're gonna have to learn to track your calories, learn about food, educate yourself, get to the gym. Like when you've got that hunger craving, you need to find something, an alternative to make sure you're not piling loads of calories in you. You know, don't go for go don't go for that chocolate bar, let's go for something else.

unknown 11:22

Right?

SPEAKER_00 11:23

So they've been in, they've spoken to you, you've explained all that to them. Yeah, then you book them in for their first session, yeah. And what what should they expect for the first session? So you've told them obviously um about you've spoken to a little bit about nutrition. How how much are they reliant on you? How much is it their responsibility? Is it all your responsibility? So, because we get blamed a lot when things don't work, yeah. Um, is it worth saying to them, like, if do you say to them, This is like you mentioned about wanting it, they've got to want it, yeah, that we're not here to do it for them, although we can help them as much as we can, but we can't do it for them. I can give them the tools, but they've got to do the work. So, how much should they take on for themselves, and how much should you? Like percentage-wise.

SPEAKER_02 12:10

You've got to think of it it comes to the train reports. Like I said at the start, it's 90% food, 10%, 85%, 9% food. Which is mainly them then. Yeah, it's mainly on them, because you're not with them all the time, are you? Yeah, exactly. That's what I mean. I'm you might only be with them once, twice, three times a week in the gym, and that could be an hour max. So that's three hours tops a week. You're with them out of however many hours are in a week. So it is up to them to focus. I'll give them the tools to take away to do the work and and build their you know a craft of what they want to achieve within the rest of that week, and I'll be there to support them so they can they message me, ask questions, there'll be check-ins like sent out to them so that I've they can a check-in's always a good reflection, so as in that I can check in to see how they've been during the week, not only so I can see what's happened, but they can reflect on their own week by writing it down and then think to themselves, actually, that wasn't great, or why wasn't that great? What how can I improve that? It's not just uh answer some questions so I can see what's been going on, it's a self-reflection as well. Um, but it is solely, well I say solely, it uh uh yeah, good 90% down to them. I'm only seeing them that's if they come and see me. This is the other thing. So going back to the the 90, 85, 90 percent uh food, that I'm not in control of. Like I can control the sessions I train them for if they come to see me for training. They might have come and see me for one once a week, which is you know that's nothing, but they've got to go off and do their own thing, maybe, because they maybe can only afford once a week. If they don't when it comes to the training part, I can get them fitter and stronger and we can burn some calories, but at the end of the day, the biggest success they'll have is if they manage the amount of calories they're putting into their body, so if they're putting less calories in than they're expending, then happy dates.

SPEAKER_00 14:01

So I think that's a really huge thing you've hit on there, like to tell them straight away. Yeah, because in my experience, and it's not about me, but also I don't know if you have this, but they think it's all about the exercise to lose weight, like they're common to personal trainer and they want to exercise as much as they can to lose weight, and they very rarely mention about well, the food thing's sort of put to the side and it's all about the exercises they need to be doing. Yeah. Should I be doing this exercise to lose weight? What's the best? Should I be on the treadmill? Should I have on the and sometimes like you're actually thinking it doesn't really matter whether you know, is the bike better than the treadmill for losing weight? It's like uh it's I wouldn't worry about that particularly. I mean, do you know what I mean? It's it's the food thing's gonna outweigh a bike or a treadmill. You could do it completely.

SPEAKER_02 14:49

You could do no exercise. Well, this is what I was gonna ask you. You could do no exercise, it'd be in a calorie deficit for what to your your TDE, so your total daily energy expenditure. So that's the total amount of calories you need for the amount of activity you do in the day and for your body to just function. So your BML, your coma calories, effectively just to stay alive. Yeah, you could do no exercise and have the correct amount of calories in a calorie deficit and still lose weight. The exercise part of it comes into it when we want to burn a few more calories. However, I'll always promote the muscle like um promoting muscle mass over trying to burn calories. So if we can promote as much lean muscle mass by lifting weights and being strong and being healthy, as well as doing a bit of cardio, that's only gonna aid you even more in your terms of your your fat loss. You're gonna lean out a little bit more, gain some muscle mass, more lean muscle mass. It's not massive numbers, but it will help you burn a few more calories daily. Um but when it comes to burning calories, the best thing you can do is steady state cardio, power like power walks, whether the outside, on the treadmill, the stepper in the gym, cross-trainer, just doing something that you can just do consistently for 20 minutes, half an hour, and aiming from anywhere daily from eight to twelve thousand steps a day. So sort of that ten thousand is kind of the sweet spot. If you can only uh get anywhere between eight and ten, that's fine, but those sorts of numbers that you're aiming for, just to make sure you're getting the steps in to burn those few more calories because that could be two, three hundred calories actually you're burning a day, and times that by seven, so you know three thousand four hundred calories that's a calories, that's a pound of pound of body weight. So you're aiming to try and lose at least a pound to two a week. And if you can do that by cutting out some calories and then burning a few extra calories, then it's easier to achieve.

SPEAKER_00 16:54

So it's like a fine balance though. Oh, huge. There's a balance between calories you're taking in and what you're burning.

SPEAKER_02 17:01

You don't want to go to it's it's that all or nothing thing for some people as well. They'll go flat out with the exercise, eat nothing, and within three days they are knackered, they're flagging, they've got no energy, and then they're going bingy because they haven't done it correctly. So it's fun, yeah. If for anyone who's starting new to it, I'd always recommend doing one and then adding the other in a week, so week or so. So concentrate on your food first and just try and like eat a little bit less, maybe move a little bit more, a bit of extra steps daily, and then the second week add an extra couple of gym sessions. Maybe it could just be the one gym session and do it that way. Don't add everything all in one hit, don't stick it all in the ball at the same time because you're more likely to fail. You're there's just so much your body's having to deal with a calorie deficit, you're tired, you're flagging a little bit, there's a little less energy, and you're trying to work out in the gym as well, as well as trying to get your steps in. So if you just if you add all into the mix at one hit, you're more likely to fail. So trips and drabs bit by bit.

SPEAKER_00 17:57

Yeah, it's good. I think it's sensible, and I think this is really valuable actually. Um, because it's pretty much what we'll be telling people. Like, this is something which is obviously you do day in, day out, but if it's someone new, they probably may not have heard this before, and they're thinking, like, actually, there's a bit more to it than I thought, and it's not all about the exercise, is what you're saying.

SPEAKER_02 18:16

It's about keeping it simple as well.

SPEAKER_00 18:18

So the next thing is question or ask you. Yeah, simple, yeah. The next thing is Sorry, the dog's just decided to start yakking up.

SPEAKER_02 18:25

You're right. Yeah?

SPEAKER_00 18:27

Do you need to join a gym to lose weight?

SPEAKER_02 18:31

No.

SPEAKER_00 18:34

Why?

SPEAKER_02 18:35

Well, as we said before, it's not all about the exercise, it's about the food. Abs are made in the kitchen. That's what the phrase is.

SPEAKER_00 18:41

So people joining gyms paying a monthly subscription to lose weight, they're wasting the money.

SPEAKER_02 18:49

I think if it's to solely lose weight, then rethink your reasons behind it. Yeah. If it's to get stronger, get fitter, and get healthier, then happy days. Keep going with it. If it's just to solely lose weight, like we've said, master the nutrition side of it, and then add the exercise part of it.

SPEAKER_00 19:14

What do you think the main reason is people join a gym?

SPEAKER_02 19:17

I think a lot of people will join gyms because they want to lose weight or they want to l they want to move a little bit more, they do feel overweight, they feel sluggish, and they want to use lose a few pounds. And initially that will happen, like especially for anyone who's uh larger, because they're not used to it, not used to that activity. So if they're consistent with it, say two, three times a week for a period of time, they will notice that weight drop, but then it will just plateau, it'll stop, and that's when they really start need to start thinking about their their calorie intake, their food intake, and thinking actually, kind of I'm now it's now balanced. So the amount of calories I'm burning compared to what I'm consuming, it there's on a par. So something needs to do something needs to change. So you only need to do more exercise and then you'll get a little bit more weight loss because you might go another four, you know, fourth time a week or extra few steps a day, whatever it is, or you drop your calories, so you're consuming less, but doing the same amount of exercise, therefore you're not consuming as much, that's why you're gonna lose your weight.

SPEAKER_00 20:22

So gyms make quite a lot of money out of people that are lose trying to lose weight, but uh are most of them getting their goals.

SPEAKER_02 20:33

I don't know, it depends on the how they're doing it, who they're working with, or how they've decided to go about it.

SPEAKER_00 20:38

I think well it's funny because someone mentioned the other day actually, a gym membership, a gym membership, you're effectively just renting equipment, and I never really thought of it like that. Yeah, that's true. You're renting that you can't always get on. Yeah, that you can't always use, and you've got a drive due to use. Yeah. Um, you know, you could rent equipment and have it your house, but then in my experience, people don't tend to use that. I I tend to steer people away from that fucking outfit, because you know, the cross you rent a cross-train and it ends up being a clothes horse, people can close it. Yeah, yeah, yeah. And I say I tell people. So you could effectively you can lose weight and keep and have fitness without joining a gym.

SPEAKER_02 21:21

Oh, for sure.

SPEAKER_00 21:22

I mean the outdoors, yeah, yeah, definitely, yeah.

SPEAKER_02 21:25

Just staying active, just like yeah, move more, eat less.

SPEAKER_00 21:28

So for so, a complete beginner you've just spoken to, they actually say to you, I don't think I want to join the gym, Tom, but what could I do initially? I don't really do any activity more than that. I walk the dog a bit. What what could I do to up my um my out my activities? I don't want to buy an equipment, stuff I can do outside. What could I do as a beginner if I look at my calories and I and I stop eating all the rubbish? What would you recommend to someone who just says, Look, I'm reasonably fit, I walk the dog. What could I do?

SPEAKER_02 21:59

I think the A lot of people so this goes with food and exercise or steps, is I'll often ask people tell them to go for a walk? Well, you know, we'll do, but I'd often ask them to log their general exercise so they're log their steps and give me a general food diary over five days. Yeah. So you can see exactly say it's I say exactly people do law on their food diaries. Um but if you can see how many steps they're doing daily, yeah, you ask them what they do for a job, and you get them to log and you get them to log down their food for you for three to five days, so you get an idea of kind of where they're at with their intake, and could be their protein numbers, their calorie intake, just in general, for off guides, then you can determine exactly where those changes can be made. So it could be something as simple as saying, look, you just need to do a half-hour walk every day. Yeah. Extra on top of what you've already doing. So you sit in an office all day. If you start off of half an hour every day, or you know, that that's a guide, then we'll op it to maybe like you do an hour one day, half hour the next, sort of thing, so you vice versa. So it's it's just it's kind of understanding the client first, yeah, and knowing exactly what they do daily, what their job is, whether they're sedentary or whether they're shifting bricks all day, like you know, on a building site, and finding out where they are, and then tailoring it to their needs and their their their lifestyle.

SPEAKER_00 23:22

So it's very much the individual thing, I wonder if you get someone, yeah.

SPEAKER_02 23:24

Because you get someone who might go what they walk the dog for you know two miles every day, or you know, for half an hour, 20 minutes, it could be an hour, or and then they might go for a run twice a week and and sit in an office. But then you might get someone who sits in office all week, doesn't have a dog, just walks to work, it takes them ten minutes every day, and that's all they're doing. You're very different. So everyone's a little bit different, so it's just kind of like make it adapting it to make it work for that individual person.

SPEAKER_00 23:55

What if they tell you I've got no time to do exercise, but I want to lose weight?

SPEAKER_02 23:58

Make it a priority. I think if you want they wouldn't have come to you if it wasn't something they wanted to change, and if it's something they want to change enough, like I said, if they want it, they'll do it, they'll make the effort, they'll make it a priority, and it doesn't need to take long. Like that half an hour walk every day could be done before people get out of bed in the morning, so you haven't got to worry about stuff. You get up a little bit, you get off that little bit earlier in the morning, it could be done later in the evening when everyone's either gone to bed or everyone's starting to just chill out and settle. You could just go out around the block for 20 minutes, like go out in your lunch in your lunch hour, like write your diary down, look at your times, look what you got on in the week, yeah, and prioritise it. So, my how I've worked my exercise over the years is I always work my obviously not my diary, but my as in work diary, but my sort of general life around my workouts. So it'd be like, Well, I'm working out at 10 o'clock that morning and half nine that morning, so that needs to be done after that, so I won't be free until 11. I won't be free. So whereas people will be like, I need to go to the post office, I need to pop to the shopping, I need to do this, and then I'm gonna go to the gym. Whereas it should be I'm going to the gym first, or I'm going to the gym, but I'll pop to the post office first, then I need to go to the gym, and then if at what time we're shopping. That sort of thing. So it's just like it's that sort of thing, you need to prioritise it. Oh, it's it's the same with food.

SPEAKER_00 25:27

Another one comes up. Do I need to drink sports drinks when I go to the gym? No, no. Why?

SPEAKER_02 25:35

Well, why? Why would you? Well what's the reason behind it?

SPEAKER_00 25:39

A lot of people that buy them. Yeah, I mean I sell them. Yeah, they will have conflict of interest. Yeah, yeah, yeah. Well, you do have to be Ross. But that's their choice, eh? Yeah. But do they So now at times I see people walk around the gym with the sports drinks?

SPEAKER_02 25:55

When you say sports drinks, you're thinking Luke Sade, electrolytes.

SPEAKER_00 25:57

Yeah, I'm thinking like Luke Sade. Yeah. Um they finish their workout and they they're going to buy a Luke Sade.

SPEAKER_02 26:07

It's it's a bit of a catch-22, because you don't you don't need it. No. Well, not a lot of uh most people don't need it. A lot of people can benefit from it, but also a lot of people don't drink enough. So if as long as it's factored within their calorie intake and they've logged it down, and they're aware of how many calories are in it, and they're aware of how many calories are in it. Which is most of the time they're not. Exactly. And but it makes them drink more fluid, yeah, then fair enough. Yeah, like you might get it's supposed it's the same as saying, well, why do you need to have orange s orange squash? It's like, well, I drink it because I don't like drinking water, but it means I'll drink something because if I don't drink that, I won't drink anything.

SPEAKER_00 26:49

Do they need to drink protein shapes when they start exercising?

SPEAKER_02 26:52

You don't need to drink anything. Um I think when it comes to protein, that's just gonna supplement your protein intake, which obviously is something that's uh not more advanced, that's something you need to know and you need to educate yourself on or be educated on in terms of keeping your protein high within your diet. So my two top my top two things to do when losing weight is calorie deficit is number one, so knowing exactly where you need to be, calorie deficit, and sticking within that calorie deficit, and then your next number you need to work towards are your protein goals, and then you your carbs and your fats just balance the rest of those out. Unless you're gonna jump on stage and you're doing some sort of performance or bodybuilding show where your carbs and fats and your salts and stuff will need to be balanced out to make sure you're as lean as possible when it comes to just losing weight, calorie deficit, and hitting those protein goals. So that could be anywhere from a hundred to two hundred grams of protein a day, depending on body size and male or female.

SPEAKER_00 27:50

Is that something that you said initially you don't need to worry about that straight away?

SPEAKER_02 27:54

No, not initially. I think uh initially you just need to worry about understanding how many calories you're putting into your body. It's it's about and it's not all about eating, go don't go down the even have to go down the route of eating crazy healthy because initially then you're just gonna crave everything you normally eat. So uh something I also say is never don't cut anything out completely because if you cut something out completely, unless you think it's gonna benefit you because you know you're just gonna keep going back to it and want to eat more and more and more of it because you haven't got the willpower to stop. A little bit of something is healthy, it's all in moderation. Danger is in the dosage. Like if you have too much of it, that's where the danger comes in, that's where the calories start to creep up, get too high. But if you can control that dosage and be in control of it, then and it's factored into what you need to consume each day, then happy days. Why can't you enjoy it? You know, we're only human. What should we stop ourselves from living? Like we just need to be more in control, portion sizes, like rather than using a big bowl, use a smaller bowl, a few less calories, still having a nice meal, still the same meal, just not as much. You know, you buy a bar of chocolate, don't have the whole thing, have half one day, half the next. You know, split it, yeah. It's it's it's it's all about being smart, making smart choices. Same when you go out for restaurants and you go out for meals. Don't if you're going out and you think, Oh, I'm gonna fail, I'm gonna fail. Well, why? What's the difference to you having chicken, veg, and rice or chicken, veg, potatoes? It could be beef, mince, potato, whatever. You going out, beef mints, that's a steak. Get a steak, cool, it comes with chips. Oh, can I have new potatoes, please? Can I just have an extra portion of veg? I won't have any sauce. Um, it's still go out and enjoy yourself. Or if you want to go out and have that steak, dye steak and dye and sauce and chips, then you don't have that snack you'd normally have mid-afternoon, and you do an extra 20 minutes on the cross trainer or half an hour, whatever. Burn a few more calories, consume a less a few less calories, therefore you've got a few more calories to play with in the evening. It's it's just it's a yeah, balance.

SPEAKER_00 30:04

It's being smart. It is, yeah, it is just smart. Thinking about planning, planning.

SPEAKER_02 30:08

Yeah, there's a lot of planning, and then and then but the more you do it, it's like anything, the more you do something, the more it logs itself in your mind and your brain, and you'll start to. I'll always get people to track their calories whenever they do work with me initially, so they can learn. Because everyone's always astonished by the amount of calories in certain foods, and so I eat that all the time. I didn't realise there were so many calories in it. It's like, well, yeah, like yeah, but for me and for you and other people, that's just yeah, you we just know that. However, you know, people, for instance, this is the most popular one, fruit and nut. You get fruit and nut mix. Because I have that at work in my in my drawer, okay, cool. How much do you eat? Well, I get like a 500 gram bag, and then I'll probably have it over a couple of days. A couple of days, like, you want to go check the calories in that? Like, yeah, you're pushing pick a number out of the air, I mean it's a good thousand calories. The amount like the amount of calories and from fats in nuts, like as well as some of these sugars from your fruit, but people just don't realise because it's healthy fats and it's fruit and it's healthy, like they need to it's education. So go away, track, learn. It could take eight, twelve weeks, but as you start to learn more, you'll know what sort of portion sizes of pasta, rice, chicken, mince, fish that you need roughly, so you don't have to be as regimented unless you're working towards a specific goal or time frame where you need to be absolutely on it and tracking everything until that point could be, like I say, a show or just a holiday or a certain weight by a certain time that you want to get down to.

SPEAKER_00 31:44

I think you covered some really good points there. Of a board you top three things to work away, walk away if someone wants to lose weight. Top three things they could should should consider or do. Consider when you when you say consider So like I want to lose weight, these are three things you need to focus on.

SPEAKER_02 32:02

Speak to someone who's on about. Yeah. So it could be a personal trainer, online coach, someone, someone who knows what they're talking about. Um, it could be that you do education and find someone who's either been through it like me or has a good track record and has previous clients that you can see testimonials and speak to someone. Understand food.

SPEAKER_00 32:23

Yeah.

SPEAKER_02 32:24

Alright. Understand what you're putting in your body. But but by what I putting in your body, what I mean is the amount of calories. Well, understand how calorific some food foods are, and and why you should be slightly eat slightly less. You can have too much of a good thing. Like, you know, food could be good, avocado's good, good fats. You eat too much of it, calories way up.

SPEAKER_00 32:47

Three, last one. Move more. There we go.

SPEAKER_02 32:51

Just yeah, active. Just just go out, get some steps in. Power walk, choose a walk that's got a few hills in, get your heart rate up a little bit. You know, it doesn't have to be a flat out, you know, you're not going out to do a half marathon and running 5k a day or you know, whatever it is.

SPEAKER_00 33:05

Anything else you want to add? I think that's about it. Just be smart with it. Let us know in the comments if you've got any questions as usual. Remember, subscribe if you like it, give it a thumbs up. Yeah, and there's really good points there.

SPEAKER_02 33:16

If there's anything else you want to know about or want us to talk about, you know, we we just obviously ramble on a lot of the time, but pop it in the comments.

SPEAKER_00 33:24

You took some good stuff on that. Uh yeah.

SPEAKER_02 33:26

Before we shoot though, I was going to say thanks to um Wolfstadt, who often comments on our videos. He uh you forgot yours today, but he provided us with some mugs. In the first episode I mentioned about getting us some mugs um because our tea went cold, um, hence you're using the mug today. But um he got us a fla flask, it's got our dad's dumbbells and life logo on. So thanks for that, Aaron. Um, he's a friend of mine, but appreciate that. And um, but yeah, cool.

SPEAKER_03 33:51

Cheers, see you next time.