Our Strategy For The 10Lb In 10 Week Challenge (2332)

Precision over guesswork. In today’s episode, Kevin and Alan break down what it really takes to build consistent progress in your health, habits, and personal discipline. They challenge common fitness myths, explain why most people stall out, and show how small daily choices quietly shape long-term results. This conversation focuses on structure, standards, and self-leadership. You will learn how to think in systems instead of shortcuts, how to measure what actually matters, and how to stay focused when motivation fades.

If you are serious about weight loss, performance, and building a body and mindset you can rely on, this episode delivers practical clarity without hype. Stop hoping for change. Start operating with intention.

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Resource Mentioned:
WolframAlpha: Data Without the Guesswork - https://www.wolframalpha.com/

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Learn more about:
Track the Work. Earn the Results. To know more about the Next Level Fitness Accountability Group or get directly connected via Instagram:

Kevin: https://www.instagram.com/neverquitkid/
Alan: https://www.instagram.com/alazaros88/

Your first 30-minute “Business Breakthrough Session” call with Alan is FREE. This call is designed to help you identify bottlenecks and build a clear plan for your next level. - https://calendly.com/alanlazaros/30-minute-breakthrough-session

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NLU is not just a podcast; it’s a gateway to a wealth of resources designed to help you achieve your goals and dreams. From our Next Level Dreamliner to our Group Coaching, we offer a variety of tools and communities to support your personal development journey.

For more information, check out our website and socials using the links below. 👇

Website: http://www.nextleveluniverse.com

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Email:
Kevin@nextleveluniverse.com
Alan@nextleveluniverse.com

LinkedIn:
Kevin: https://www.linkedin.com/in/kevin-palmieri-5b7736160/
Alan: https://www.linkedin.com/in/alanlazarosllc/

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Show notes:
(4:51) Why daily weigh-ins matter
(7:12) Understanding trendlines over emotions
(9:28) The truth about calories and diets
(11:16) Finding your real maintenance level
(16:53) Using satiation to control hunger
(18:36) Treating calories like a daily budget
(24:33) Training for fat loss and sustainability
(29:02) Building consistency under pressure
(32:06) Year-round discipline mindset
(34:55) Outro

🎙️ Hosted by Kevin Palmieri and Alan Lazaros

Next Level University is a top-ranked daily podcast for dream chasers and self-improvement lovers. With over 2,100 episodes, we help you level up in life, love, health, and wealth one day at a time. Subscribe for real, honest, no-fluff growth every single day.

Transcript

Kevin Palmieri

(0:00) What if I told you that losing 10 pounds in 10 weeks is just a math equation and before you turn off and say no No, that's not how the way that's not the way it works for me.

Alan Lazaros

(0:10) Listen to the episode and then you can say that Kevin and I started this Nine years ago. (0:17) He was on my podcast called conversations change lives and we talked about mindset and fitness Here we are nine years later 10 pounds in 10 week challenge. (0:25) We're (0:25) We're gonna do that

Kevin Palmieri

(0:27) Welcome to next level University (0:29) I'm your host Kevin Palmer and I'm your co-host Alan Lazarus at NLU (0:35) We believe in a heart-driven but no BS approach to holistic self-improvement for dream chasers

Alan Lazaros

(0:41) Our goal with every episode is to help you level up your life (0:44) love

Kevin Palmieri

(0:45) Health and wealth we bring you a new episode every single day on topics like confidence (0:53) self-belief self-worth (0:55) Self-awareness (0:56) relationships boundaries (0:58) Consistency habits in defining your own unique version of success self-improvement in your pocket

Alan Lazaros

(1:05) every day from anywhere (1:09) Completely free.

Kevin Palmieri

(1:10) Welcome to next level University next level nation today for episode number 2,332 our strategy for the 10 pounds in 10 week challenge if you're watching this on YouTube, obviously, I'm in a different spot I'm in the new home if you're listening to this and watching it my apologies for the echo I have to order some stuff. (1:31) I just didn't have time yet. (1:32) So The next batch of episodes will be different.(1:35) Okay, our strategy for the 10 pound in 10 week challenge. (1:38) So All things considered it has been a very successful Endeavor yeah, a lot of people joined a lot of people are in 26 individuals 26 26 next levelers, so We used to talk about fitness very often and Then we kind of stopped. (1:59) I Think we I don't know work We are trying to figure out who we are and what we talk we used to talk about health wealth and love and now it's Like okay, we don't talk as much Segmented you have the conscious couples podcast, right?

Alan Lazaros

(2:10) So it's it's it's always about relationships more but Now that I coach couples, right?

Kevin Palmieri

(2:16) I feel like we don't talk about that as much because that's taking care of over there Kind of but Alan wanted to do this episode because he said well could we add value to The fitness perspective and and take people behind the curtain and let them know exactly what our plans are And I said, yeah, sure. (2:30) Let's do it. (2:31) So, where do you want to go?

Alan Lazaros

(2:33) I Want to break it down into its smallest components. (2:36) Uh, and then I want to give a strategy that people can succeed with Okay, so What are the smallest components?

Kevin Palmieri

(2:51) Okay, okay, yeah, I don't it's so interesting because that's not where I that's not where my mind goes But maybe this is one of those things where I think it's simpler than it is maybe without a doubt.

Alan Lazaros

(3:04) Yeah You do something for 16 years. (3:06) You're bound to lose sight of That makes sense. (3:09) What when was the first time you started tracking calories?(3:12) How old were you?

Kevin Palmieri

(3:14) Oh Man, probably like 18. (3:16) Okay probably so that'll That'll do it. (3:20) It's 18 years ago.(3:21) I remember we there was a there was a country concert, you know this picture there was a country concert I do and I was like I'm gonna die it for this because I want to I want to be a really good shape for this and you Were and I was jacked.

Alan Lazaros

(3:34) Yeah, you were Jacked, but I remember that was you just cut cows.

Kevin Palmieri

(3:40) I tracked my macros. (3:41) I tracked my galleries. (3:42) I tracked my macros I made all my food.(3:44) I brought it. (3:45) Why do you say 16 years if that was 18 years ago? (3:47) You're 36, man Because that wasn't that wasn't When I was 18, that was 20 To know I know but you've been doing fitness for 18 years then because I just pick a number and then just go with it I probably we've probably been saying that since Yeah, so you just didn't update it.

Alan Lazaros

(4:06) I just didn't update it. (4:07) You got older and just didn't change it pretty okay, so I think the smallest components For success in the 10 pound in 10 week challenge specifically. (4:16) Some people are gaining weight (4:17) Some people are losing weight (4:19) Everyone though who signed up has a start weight and a goal weight (4:24) Everyone who's signed up has a start weight on February 1st, which was yesterday (4:30) Two days ago if you're listening to this and (4:33) April 11th is the end date exactly 70 days between those (4:37) Divide by 10 7 no divide by 7 10 weeks 10 weeks 10 pounds in 10 weeks (4:42) So the smallest components I would start with (4:46) If we're looking at the 20% of effort that produces 80% of the results I would start with (4:51) Weighing yourself daily (4:53) Now here's the thing. (4:54) We already got to do this Kev. (4:57) Most people don't like to weigh themselves daily Yeah, because they they care about oh, I can't even tell you how many times I've heard this I Was a fitness coach for a while and even even I never get away from it.(5:09) I still do it. (5:10) I still do it Business coach also teaches fitness. (5:13) All right, and people will say I gained 0.8 pounds today. (5:16) No, you didn't No, you didn't who gives a shit if it went up or down. (5:21) I don't care about the daily Fluctuations. (5:24) I don't I care about the weekly and monthly trendline Go Daily fluctuations don't fucking matter because if you have a really salty meal You'll hold more water and it'll seem like you're gaining weight.

Kevin Palmieri

(5:41) Even if you're actually losing it This is this is good because this is my mindset for the first week to two weeks ignore the scale completely Now I also know you have to weigh yourself, please. (5:53) Oh, please. (5:54) Oh, please.(5:54) Okay. (5:55) Yes I I will weigh myself every day, but I usually gain weight in the first week every time I start a cut Do you know why because I'm paying attention to the scale more than I am when I'm bulking. (6:06) That's all I'm just looking more often.(6:08) So it looks like the numbers are changing more than they actually are. (6:12) I Don't know. (6:13) I don't know if I have a good answer of how to let go of that.(6:15) Just understand that. (6:16) Okay, cool I'm not weighing yourself for the number that day. (6:21) You're weighing yourself for the trend over time well a good a good way to think about it is maybe you spent five hundred dollars on rent and You're your account dipped a little bit, but that doesn't mean you know, that doesn't mean it's the end, right?(6:35) Yeah, it doesn't mean yet. (6:36) So I (6:37) Think it's just that understanding that the numbers are going to change a ton (6:41) Just like if you if you wake up and it's three pounds less you didn't lose three pounds

Alan Lazaros

(6:45) What the thing is is people I've seen this so many times (6:50) And when I say people I mean past clients (6:54) They'll be like, oh I lost (6:56) You know a pound and a half (6:59) No, you know, no, no, no (7:02) So I have a algorithm set up in Google Sheets for my clients where it tracks the average pounds per week (7:08) That's the number that matters if you track your weight for four weeks. (7:12) I can track the trendline. (7:14) Let's explain trendline Yeah, I think why why me?(7:19) All right, if you're looking at a graph and you're graphing your weight over time it's gonna be up and down and up and down and up and down and up and down and up and down but the trendline is gonna be down meaning that the Overall trend is in the downward trajectory and That's what matters. (7:39) Yeah, the slope of the trendline is what matters number rise over run slope rise over it You got a zoom out.

Kevin Palmieri

(7:45) You got a zoom out me, right?

Alan Lazaros

(7:46) No, no, no that oh, that's that's what the trendline is The trendline is so when you track weight, so number one is track your weight every day, but don't worry about the number so much Track your weight Over time and then worry about the trendline over time. (8:02) When do you worry about the number?

Kevin Palmieri

(8:05) When you're very close to the end date, but yeah, but for most people like two weeks in let's say nothing has happened 14 days in yeah.

Alan Lazaros

(8:14) Okay. (8:14) Okay Nothing. (8:16) What do you mean?(8:16) Nothing has happened weights the same same same exactly So up and down up and down and up and down, but okay, so let's give a tangible example. (8:23) Let's say You weighed yourself. (8:25) You said you were 189 All right, let's say in two weeks you're still 189 but it was like 186 184 192 like it was up and down up and down, but it's still 189 in two weeks That's when I'd be like, okay Kev.(8:39) We got to exercise more or eat less. (8:41) Got it. (8:42) So two weeks 14 days.(8:43) Yeah Yeah, yep one weekend it it might just not be working yet. (8:49) It might be water or salt or whatever, right?

Kevin Palmieri

(8:53) Hormones you name it, but ultimately a calorie is an energy a unit of energy and If you burn more energy than you take in You will lose weight you will that's the thing I remember we stuck with us all the time like every single diet there has ever been Whether it's Atkins whether it's Weight Watchers, whether it's any of them What's the California diet? (9:22) Maybe that's Atkins low carb low fat, whatever Just eat whole foods. (9:28) All of that is restricting calories every single one of those diets low carb Well, I lose weight when I don't eat carbs because carbs hold water.(9:37) That's one piece and If you can't eat carbs a lot of us just stop eating most of the snacks that we like you can't have chips Which means it lowers calories. (9:46) It lowers calories chips chips are gone all that. (9:49) Well, I you know, I don't I can just eat whole foods Well, yeah, it's really hard to eat too many Chicken breasts, it's really hard to eat too many green beans.(9:58) It's really hard to eat too much of that.

Alan Lazaros

(10:00) We have broccoli potatoes and Chicken breasts that are all whole foods and Even a huge plate where I'm completely full is still only 1,500 calories and that's a big plate with sauce so the next piece of this is Now we got weight and now we've got calories The next piece of this would be the difference in macronutrients, so we didn't get calories we didn't get calories.

Kevin Palmieri

(10:25) Yeah, really. (10:26) Okay Let's go on it. (10:28) We talked about it a unit.(10:29) Yeah. (10:30) Yeah, but that's you you go high level Here this is the hard thing. (10:34) I think this is one of the reasons weight loss is really challenging for people is (10:38) if you don't understand what your maintenance level is, so let's say you make a thousand dollars a month and you (10:45) This isn't a good one because don't ignore that because that's not gonna work the way we we want it to (10:52) I'm over complicating it (10:54) All I'm saying is what you're most likely gonna hear from people is whatever your maintenance calories are (11:01) Subtract 500 a day. (11:04) Mm-hmm But if you don't know what your maintenance calories are Then you're just essentially shooting in the dark and you have no idea and I think that's why a lot of people get stuck is they're like, okay, well 2300 sounds like a good amount.(11:16) So go. (11:16) Yeah, it does. (11:17) It sounds like a great amount It's so great.

Alan Lazaros

(11:19) In fact that most people aren't gonna lose weight on that many calories You have to do this You have to track your calories for so let's say you did track your calories for and your weight for two weeks. (11:31) I Do this with clients? (11:33) Now we have how many calories you've consumed over the last 14 days and your weight (11:38) what I would do is figure out how much weight you lost and (11:41) Then figure out how many calories you ate and (11:45) Let's say you were down two pounds that would be (11:48) 3,500 times 2 which is 7,000 and I would figure out your maintenance based on the math (11:54) so (11:55) The idea is if the scale is moving in the right direction at the right rate over time when you zoom out (12:03) Don't change anything if it's not exercise more or eat less or a combination of both (12:10) Amy Lennius show it to Amy. (12:12) I'm she sends me her calories every day (12:15) when I coached her this Saturday, I said you (12:18) You need to exercise more (12:22) If you want to stay on this trend because 1300 calories is already really low (12:27) Yeah, so I said you don't want to go lower than that because you're already struggling at 1300 and this is called metabolic wiggle room (12:35) so if I eat as a (12:38) 211 pound six foot two man (12:42) With my current body comp I can easily eat 1300 calories and I would lose a ton of weight (12:49) My maintenance is probably 2300 right now (12:54) What I mean by that is if I want to lose a pound a week I have to eat 1800 (13:00) Every day and I can guarantee I lose a pound a week on average. (13:03) This is the reason why it's so hard because This doesn't include water fluctuations, you can literally go for a run in the Sun and lose three pounds And people do this to cut weight cut water for weight all the time I lost four pounds in a single day when I did that marathon a few and that's nothing like you can cut go Yeah, ten pounds of water weight.

Kevin Palmieri

(13:27) It's not healthy.

Alan Lazaros

(13:27) Don't don't do it. (13:28) But that's why it's so confusing because You're never comparing apples to apples really so so Number one weigh yourself every day start their date. (13:41) Wait, boom Number two would be calories every day You can use macro factor you can use my fitness pal.(13:50) You can use an app called lose it. (13:51) I use something called Wolfram Alpha w-o-l-f-r-a-m-a-l-p-h-f No PHA Wolfram Alpha you can google it. (14:01) Yeah Wolfram Alpha Even if you google it reasonably, it'll come up.(14:05) It's like the nerdy engineers Google Let's throw a link to Wolfram Alpha in the show notes That's not gonna be hard to do just make sure it's the main home page not anything Clicked in. (14:17) All right, and what you do is put medium Apple and it says 80 calories or 90 calories (14:23) Large banana, okay 130 calories small banana 90 calories (14:26) So it's just an easy way to track calories and you can do it on your phone (14:31) You can do it on your computer or you can use lose it or my fitness power macro factor or any other app you want (14:35) There's a bunch of them (14:37) Just don't trust the AI you can't just take a picture of your plate and have it guess the guess is gonna be atrocious

Kevin Palmieri

(14:41) Yeah, somebody asked me that they're like, what do you know? (14:45) Yeah There's no way I trust that the no because you don't know what it was cooked in You don't know the sauces you don't know the sauces you don't know what brand it is that matters if you bring on the foil It's gonna check.

Alan Lazaros

(14:57) Yeah, like oh, yeah, of course. (14:59) Yeah, so you gotta you gotta go off of like if you eat at Longhorn it's a restaurant you can look up and They actually have to be pretty accurate on those I remember because I used to frequent Longhorn and when in my fitness days used to get double meals great, but uh You need to be as accurate as possible plus or minus 10% is good. (15:21) We're already confusing people.(15:22) All right, here we go So weight and calories boom. (15:25) Yeah date weight calories If you have those three and you do them every day for the next 10 weeks, you're on the right track. (15:32) That's like great for sure (15:34) Now you just have to make sure (15:38) The weight is going down over time by an average of so take your goal weight and (15:45) Divide it by the number of weeks (15:46) So if you want to lose five pounds in ten weeks, you need to lose a half pound a week (15:52) If you want to lose ten pounds in ten weeks, you have to lose a pound a week (15:56) which means you just (15:59) Need to make sure that you're on track for that and every time you're off track week to week you increase exercise (16:06) Which is caloric output or you decrease what you put in your face, which is food. (16:13) I Understand why it is so confusing You know, we've been doing it for so long it's I Don't ever eat anything without thinking about the calories ever I do for sure I don't know.(16:26) No, I'm not tracking everything No, no, I don't get me wrong, but I never like put something in my face without thinking. (16:32) I Told you about the honey roasted almonds dude best thing ever. (16:36) Yes.(16:36) Well, so good any nuts right a third cup You're looking at 300 calories. (16:40) It's it's Just dumb there's no seash in that this is where we should go next I think satiation Because oh man being hungry hurts It hurts you wake up. (16:53) It hurts your stomach hurts.

Kevin Palmieri

(16:55) You just feel like shit You're scarce. (16:56) The thing that always helped me was because I know a lot of people have like a negative Association with certain foods. (17:03) I always thought of it as It is it worth me spending 300 calories on this?(17:10) Dr. Pepper, it's actually true. (17:12) I think it's 260 calories for a dr. (17:14) Pepper the dr.(17:15) Pepper Yeah, the dr. (17:17) Pepper is great. (17:18) Tastes great in that hand.(17:20) No like a 20 20 ounce 20 ounce bottle, but that right there if you're eating 1,300 calories that is like a fifth of your day Yeah, well, let's talk about what you could eat instead. (17:34) So instead of that dr. (17:35) Pepper you could have What's an egg 70, yeah, you could have six eggs No for that not six five.(17:45) Yeah, you could have five eggs You could literally have five eggs that are filled with protein all sorts of Nutrients great that that is a great start and they're more they're more likely to fill you up. (17:58) So satiation essentially is You'll see a lot of people that are dieting have really big salads because lettuce and vegetables will fill you up They're very low calorie. (18:08) They're voluminous.(18:09) They take up volume in your stomach which convinces you you're full even though you're really no Yeah Panera was the goat for those.

Alan Lazaros

(18:14) I would go into Panera and I would get the biggest salad I could and it would be like 850 calories for a huge salad and I'm talking with avocado and the whole thing and It's a good deal. (18:27) It's a great deal. (18:28) But that's really what it is It's like if you go on a date and you only have 300 bucks and you're taking someone out for the first time How do you maximize the date?

Kevin Palmieri

(18:36) Yeah, you don't spend it all in one shot on something stupid think of it like money if you if you only had $1,300 to spend a day quote-unquote. (18:44) I know it's a lot of money to spend every day But is this worth it? (18:47) Is this worth me dedicating my my points to it?(18:50) I've (18:51) That got me out of so many (18:54) Times where it was like I really want X thing (18:58) But it's not worth 2,000 calories, it's always that conversation it's always that (19:04) At the end of the day, but yeah, so that's why I like riced cauliflower tastes like garbage (19:08) But it keeps you full because you can have a lot of it for very low

Alan Lazaros

(19:13) Calories, this is why white rice is so (19:16) Useful for bodybuilders not just white but brown brown is even better, even though I think it tastes like shit (19:20) See it.(19:21) I like white better. (19:22) I just do but you and I talked about this before picture four full cups of white rice like a big bowl of white rice and You put salt and a little sauce on it or whatever You're looking at 170 times 4 so you're looking at less than 800 calories for that whole bowl even with the sauce My go to make sure your dressings are low-fat like fat. (19:46) This is the other piece distinction (19:48) I mean to interrupt you but people don't realize (19:51) That one gram of fat has more than twice the amount of calories of a gram of protein (19:55) Yeah (19:56) so if you're looking for (19:57) Satiation the reason the almonds are such a bad idea is because not because they're bad for you (20:01) Honey and almonds are both good for you (20:03) They're just bad for low calories because they're so fattening and what I mean by fattening is they just have a lot they have 22 (20:09) grams of fat per serving (20:12) So 22 times 9 calories is what let's do the math.

Kevin Palmieri

(20:15) No 2198 Yeah, nice job. (20:21) So that's 200 calories for Just almonds that aren't gonna you're not gonna have that much not gonna fill you up That's that's always weird to me because people like they suggest to have nuts for snacks. (20:32) It's like I don't know I feel like where you need a lot of nuts to get any level of oh that hit the spot My meal at night is usually we'd have to crunch the numbers on this.(20:44) I have a full cup of dry rice 170. (20:49) Oh Times for sorry 170 times 4 times 4. (20:52) I have 10 ounces of 937 lean ground beef, which is probably like 180 times 10 out.(21:06) So it's usually 180 per 4. (21:08) So multiply that by just say 3 just say like (21:12) 580 calories (21:14) So you're at 1220 so far and then I have a bat a giant bag of brussels sprouts (21:19) Which is probably like a hundred calories (21:23) So you're looking at 1320 for that meal, so that's some days and then some nights (21:29) I'll have ice cream not when I'm dieting but like so if you think about it, I'll work out in the morning (21:33) I can have I could have six eggs for breakfast (21:37) 420 calories I could go the whole day without eating and then I could have that for dinner and I'm you're under a 1800 (21:43) I'm good to go 17 if I just did that (21:46) Every day for the next 90 days, I'd probably be no chips.

Alan Lazaros

(21:50) No snacks. (21:51) No almonds.

Kevin Palmieri

(21:52) No, no Candy on the counter give it. (21:55) Okay. (21:55) Let's do high level here because I I do think we probably confused more than we Clarified down.

Alan Lazaros

(22:00) So, okay. (22:01) Number one is track your weight every day. (22:03) Yes in a spreadsheet Or in an app.(22:07) Yeah, I prefer spreadsheet I do Google Sheets is free.

Kevin Palmieri

(22:13) I Like macro factor if you're gonna do it in an app, it tracks it. (22:16) It'll graph it for you Okay, macro factor is pretty pretty legit track your weight every day Same time each day Yes, wake up Well go to the bathroom. (22:26) It's yeah, it's good in the morning.(22:27) Wake up.

Alan Lazaros

(22:28) Take off all your clothes use the bathroom by yourself Yeah that every day number two is Track your calories every day. (22:41) Yeah, because you and you always ask me how you tracking calories No, and yes, yeah intuitively I don't ever put anything in my face without knowing how many calories are in it almost never at least plus or minus a certain I'm not like oh, that's 91 calories. (22:57) No, I'm I know that an Apple is 90.(23:00) I know that a banana is 120 I know but So just track your calories and I do think that if you haven't done it for a long time You really can't just intuitively do it. (23:09) You have to actually do it. (23:10) I agree because you you will figure out The cheat codes so to speak like asparagus you can eat a whole fucking plate of asparagus for 120 calories.

Kevin Palmieri

(23:20) Well, you can't intuitively Do it if you don't know what are what calories are in what foods exactly? (23:28) Yeah, like if you don't if you don't know that it's gonna be really hard You're gonna say well an egg is small so it can't have much.

Alan Lazaros

(23:32) It's like well, it has a lot of fat All right, if you're eating the yolk, so 90 70 calories for one egg it might not seem like that much but Yeah, which is why you see bodybuilders eating egg whites because you get a lot more a lot more bang for your buck Because all the protein all the fat is basically in the yolk and all the proteins in the egg Interesting. (23:53) We haven't talked about this in a while. (23:54) Okay, then it's satiation.(23:56) So high volume Low calorie foods. (23:59) What do I mean by that? (24:00) Asparagus and Brussels sprouts are a high volume meaning you can eat a lot for very low calories (24:06) So when you're in a cut you want to eat high volume low calorie foods that satiate you (24:12) When you're in a muscle building phase you actually want to eat almonds (24:17) Yeah, because a lot of times when you're it's hard to get the calories in but I think more people are probably struggling to get (24:22) Less calories not not more (24:25) But it gets bad later on if you have a really big really good metabolism metabolism. (24:29) Okay, and then so that's it We got weight we got calories.(24:33) We got satiation now we got to go to training That's gonna vary right depending on What you're doing three main types Steady state cardio, which is walking or jogging and then you've got hit training high intensity interval training and Then you've got weight training. (24:54) I think weight trainings by far bar none not close the most important because you Long term.

Kevin Palmieri

(25:01) Yes long term long term But if you're if you're doing 90 if this is the first time you're doing 10 pounds in 10 weeks Yes long term, but if you did an hour of cardio every day it would be You'd crush it I'm not saying to do that. (25:17) I don't think you should do that But I'm just saying he burns a lot of calories man. (25:22) I'm not as much as cardio does No, we're not agree There may be the way you work out sure That's not the way most people work.(25:33) That's not the way most people work up Yeah, and if you if you're doing cardio don't hold the rails if you're doing the stair-stepper don't hold the rails if you're doing the treadmill don't like you're literally You're making it easier, which means you're burning less calories 100% the the rule of thumb in fitness is make it harder not easier. (25:51) I Mean, you're gonna get you'll get better results. (25:53) There is a sweet spot though (25:54) There's a sweet spot between make it difficult, but it has to be sustainable for 90 days (25:58) Yeah, make it as hard as what will get you to keep doing it (26:01) Yeah, if you make it so hard that you can't do it you get it (26:03) I just want to clarify weight training a thousand percent a thousand percent agree (26:07) I'm just saying if you think okay, I'm gonna wait train (26:09) And that's gonna be like the magical thing that helps me in the next 90 day.(26:12) It most likely isn't What do you think?

Alan Lazaros

(26:14) Let's rate these so with my clients I have them green yellow red green is weight training yellow is hit training and then steady-state cardio is red Let's rate them if you want to lose 10 pounds in 10 weeks yours, I think hit training would be the most calories Probably I just wonder if the level of intensity is gonna be high enough Because essentially you're thinking okay.

Kevin Palmieri

(26:41) Well, how long are you gonna be able to do hit sessions versus how long can you do? (26:45) Steady state. (26:46) Yeah, it is.(26:48) It's just it depends what I think that at the end of the day It's what you're gonna do most consistently.

Alan Lazaros

(26:52) Well, it's If you do 30 minutes of steady state versus 30 minutes of hit hit comes of course calories But I'm thinking you're probably gonna do an hour of steady. (27:01) And what do you think so? (27:05) 30 30 30 Hit training steady state cardio Yeah, and weight training which which one do you think burns the most calories that order hit training?

Kevin Palmieri

(27:19) Steady state and then weight training 10 weight training.

Alan Lazaros

(27:23) I Don't know if I agree with that. (27:25) What if you're really fucking getting it?

Kevin Palmieri

(27:27) I There's no way I burn more calories in my gym sessions than I do on my walks and I guess I see minutes both times But one your walk is well, I'm thinking you're probably walking trying to say about my walks No, first of all, I'm saying you're most likely walking on incline on a treadmill at a pretty high rate of speed Not flat and or downhill Well, you first days for steady state. (27:50) I'm not I did not say that. (27:51) Yeah.(27:51) No, I didn't say that. (27:52) No (27:53) When we do our walks around our neighborhood, there's hills and shit, but it's not hard (27:57) That's what I'm saying is like it should be hard to the point where you're like (28:01) breathing heavy (28:02) Yeah, but I'm just I just don't most I don't know that most people are (28:06) Pushing themselves in their ex in there were in their weight training sessions as much as you are (28:12) That's like I'm not burning more calories weight training than I am doing cardio. (28:15) No, not a chance.(28:16) No way. (28:17) No, I'm Right now optimizing when I'm dieting and again, we're getting way too deep in the weeds But when I'm dieting I'm optimizing for muscle retention, which means I'm focused on that more than anything Yeah, my workouts are to retain I don't consider I don't care how many calories I burn when I'm working out I don't that's not even in my equation When I do cardio it is but weight training. (28:40) I don't even that's not even factored in so you're optimizing for strength Yes, and muscle retention.(28:45) Yeah. (28:47) So again a little bit. (28:48) Do we should we do a part two?(28:50) I'm gonna steal part two on this. (28:51) I'm happy to I don't know. (28:53) I feel like we probably enjoyed it Have we have we created more uncertainty?(28:56) Maybe I I don't think so, but I also love this.

Alan Lazaros

(29:02) I feel good about it weigh yourself every day track your calories every day exercise every day (29:07) Start small and sustainable (29:10) start with 20 minutes and then bump it over time and then as you (29:16) See that you aren't or aren't you you are aren't on track you you can increase the exercise (29:21) So go from 20 to 25 minutes 25 minutes to 30 minutes 30 minutes to 35 like we just bumped Amy to 40 (29:28) Because I could have either dropped her calories to 1200 or I could have increased her (29:34) Exercise to 40 minutes and I said, which do you prefer? (29:37) And then at the end when you're really in crunch time you do both you eat less and exercise more and that's just pure suffering

Kevin Palmieri

(29:43) Well, the goal is to not get to that level of crunch time (29:47) That's the goal right Alan and I are on two different ends (29:49) I'm already I didn't even want to start the challenge as soon as we did because I'm moving and I'm stressed out and I like (29:54) To eat when I'm stressed (29:55) That is going away from me, unfortunately, I am (29:59) Trying to get it done.

Alan Lazaros

(30:00) I try to get it done early because I don't want to be back against the wall I don't yeah, I recommend that end for sure I would say that's probably best or you could drive to five and do both Be intense and sustainable. (30:12) It's fair and reach out what we're both trying to do

Kevin Palmieri

(30:14) Yeah, reach out if you're struggling if you're in the next level fitness accountability group, obviously just say hey, I listened to the episode (30:19) I have questions (30:20) We'll answer it there if not and you want to be in the group the 10 pound and 10 week challenge already started (30:25) But reach out to us and you can still join you can still be in the group and we have we can have conversations like (30:30) This all the time or you can just message us directly if you need help.

Alan Lazaros

(30:33) Yeah DMS ends on Instagram as well and You don't have to be in the challenge to be in the group Yeah, so we we have 53 people in the group now or something like that Like if you're a listener, we want you in there. (30:46) So yeah, and we're gonna I'm gonna send this episode to the group Let us know.

Kevin Palmieri

(30:51) I don't you listen to it. (30:52) Let us know if it made things better or worse. (30:53) We will take that feedback hopefully nicely You dig it.(30:59) Yes, sir. (30:59) A big chest day today.

Alan Lazaros

(31:02) I Haven't gone yet leg day tonight leg day tonight tonight late late one Unfortunately, yes, but also kind of awesome because the gym is empty My gym is always empty for whatever reason.

Kevin Palmieri

(31:12) They're probably hinging on going out of business here shortly, which is sad But you said they were crowded at four Well in the morning jets, no no same gym in the morning people are just I don't know people are just leaving or something There's like nobody there in the morning anymore. (31:27) It's weird like four people You said it was a nightmare in the afternoon. (31:33) Well in them.(31:34) Yeah, but in the morning it used to be like pretty busy Like in the morning, there was a good amount of people. (31:39) I know what it is brother winter Yeah, but you think people there was no New Year's spike at all this year.

Alan Lazaros

(31:45) No, it actually went the other way I went in the day after New Year's and there was like two people and I was like, there's something going on here I don't know what's going every spring I noticed I usually notice New Year's and then summer like before the July 4th. (31:57) Everybody's concerned about fitness and My thing last piece be concerned year-round so that when July 4th comes you're good. (32:06) Yeah, you can't like I Am so for that like Emily and I work hard all year every year so that we don't have to prepare for summer We just are ready.

Kevin Palmieri

(32:18) Well, that was always my gripe with like 75 hard. (32:20) It's like just do 365 like Moderate and you'll probably get better results than 75. (32:26) You definitely would without a great.(32:27) Yeah, cuz it's not sustainable fuck. (32:29) It's not sustainable That's why it's called 75 hard. (32:33) It's not sustainable.(32:34) Do you do? (32:35) You know three workout 300 days out of the year do it moderately. (32:39) I'm willing to bet you'll probably get better results You definitely would it just won't seem like it though because it's it's spread out more.(32:44) That's the weird thing about it All right, cool. (32:46) All right, we're gonna get out of here Alan's coaching Alan does fitness coaching Alan does relationship coaching with Amelia. (32:51) It does all sorts of different coaching (32:53) So if you're looking for a coach, I'm sure Alan can help you and then yeah (32:56) The next level fitness accountability group if you're looking for accountability Alan and I are in there every day (33:00) That has been our commitment and we're definitely in there every day with the 10 pound and 10 week challenge (33:05) so please reach out to us directly and we'll let you in this is the

Alan Lazaros

(33:10) Key here and I say this with all of my clients regularly true false semi true (33:15) I blank am the most dialed in I have ever been and (33:20) If the answer isn't true, we work on that immediately.(33:23) That is my real goal. (33:25) I told a client recently I said listen, you're already successful as hell. (33:29) I Just want you to be dialed in and you're gonna be amazing When we do that like your success will be a byproduct of dialing it in So if you are sick and tired of falling off the fucking rails and you want someone to help you dial in and be more Effective and more effective and more productive and more effective.(33:45) It's my favorite work in the world I'm a peak performance coach at heart who focuses on business, but I do peak performance coaching fitness the whole nine.

Kevin Palmieri

(33:55) Oh I'm gonna start rap coaching. (33:57) Maybe I have a little of my own little outpost You're gonna coach rappers.

Alan Lazaros

(34:01) Yeah that's You're gonna I'm not going into business with you on that.

Speaker 3

(34:06) Hmm You start your own little side business more profit. (34:11) I wish you the best of luck. (34:12) Yeah.(34:12) Yeah more profit for you Yeah, could I still hire you as a business coach though? (34:16) Absolutely, not You don't want to be part of it No, I don't want to get on any more sinking ships, man. (34:23) No, no, you're gonna coach me.(34:25) It's separate No, I know but I'm not gonna coach you to Do you think we're gonna fail? (34:29) You don't think we could do it.

Kevin Palmieri

(34:31) I Don't think you know you're not a rapper I'm definitely I'm definitely not good enough to be giving people advice. (34:38) That's for sure You've never made us. (34:41) I've never made a hit song.(34:42) I've never made a song really so yeah, but I know what I'm doing Yeah, no, I'm definitely fucking with you the new place. (34:47) It's the energy is weird So I'm like trying to figure out who I am as a human being right now. (34:52) That's great.(34:53) Are you late? (34:53) Okay, we're gonna let you we're gonna get Alan out here. (34:55) Okay, as always we love you We appreciate you grateful for each and every one of you and if you are as committed as you say you are to getting To the next level make sure you tune in tomorrow because we will be here every single day to help you get there Keep leveling up every day to reach your full potential next elimination Thanks for joining us for another episode of next level University.

Alan Lazaros

(35:13) We love connecting with the next level family We mean it when we say family if you ever need anything, please reach out to us directly Everything you need to get a hold of us is in the show notes. (35:24) Thank you again, and we will talk to you tomorrow