| Hey Friend,
In today's Episode of the Total Fitness Bodybuilding Podcast - Lee and Jeff discuss Real World Practical Fat Loss Strategies that you can start using TODAY to lose that stubborn belly fat and improve your body composition without starving yourself, without cutting carbs, without fasting, and without going hungry and feeling miserable.
Just proven healthy eating and exercise methods that we both use on a daily basis to stay lean year round without feeling like we're on a diet.
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Here are the time stamps for the topics we covered...
2:18 - Setting Realistic Fat Loss Expectations. How long it took Jeff to lose 60 pounds of body fat in a safe and sustainable way.
3:52 - Why it's so hard to stay lean and keep the weight off after following a low calorie cutting diet.
4:35 - The First Step To Fat Loss - do this before you start dieting.
6:26 - Jeff's top 3 habits that he follows to stay lean year round.
8:10 - Why Exercise is more important than Diet for losing weight.
9:43 - The ONE commonality that all Fitness Influencers share that is a key factor to their health and fitness success.
10:16 - Jeff's weekly workout routine - a full break down of exactly what he does to build muscle, lose fat, and maintain visible abdominal definition.
12:00 - How to avoid getting "Skinny Fat".
12:36 - The Truth about weight loss medications like Mounjaro and Ozempic.
13:26 - Why building more muscle is critical for losing body fat.
14:11 - Strength Training vs Cardio - what's better for improving your body composition and losing fat?
16:10 - How to Eat More Food while losing fat and getting leaner.
17:52 - Stop Fasting and Start Eating to build muscle and burn fat at the same time!
20:47 - People who fail to reach their fat loss goals rarely eat enough protein. Why you need to prioritize protein if you want to maximize fat loss.
21:02 - How to calculate your daily protein intake needs.
21:56 - Simple Diet Trick to curb your appetite and make you feel fuller for longer.
23:57 - When you should use calorie tracking and macro tracking apps like My Fitness Pal.
24:42 - The Truth About Peanut Butter!
27:20 - The Truth About Dairy Products!
29:00 - Delicious Hack to make eating vegetables more enjoyable.
31:35 - The Truth About "Cheat Meals"!
32:42 - Lee's "Salad Dressing Hack".
34:11 - How to stay full, improve your gut health, and stabilize your blood sugar.
35:02 - How to dial in your nutrition for faster fat loss results.
36:24 - How to set your "Fat Loss Thermostat" to your desired level of leanness.
37:53 - Eat until you are 80% full.
38:30 - How we're teaching our 7 year old son to get in tune with his natural hunger and fullness signals and never overeat.
40:30 - Re-programing your appetite so that you stop eating when you're comfortably full and NOT when you can't eat another bite.
41:16 - Simple Trick that will instantly let you know when you've eaten enough for a meal.
43:52 - Do these 2 things and you'll avoid getting fat without counting calories.
46:53 - Lose 10 pounds in 1 month with diet soda.
50:30 - How to save money and eat healthy on a budget.
58:32 - The #1 skill that you need to learn to improve your health and fitness.
59:51 - Why you can't trust the nutrition guides at restaurants.
1:01:23 - There is no finish line when it comes to fat loss.
1:02:00 - Why you have to feel good about your fat loss program in order to be successful.
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| | all the best, Lee Hayward
(Your Muscle Building Coach)
https://www.MuscleAfter40Blueprint.com
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P.S. If you would still like some help with your fitness and nutrition program. You can book in for a one-on-one consultation coaching call with Lee Hayward to discuss a realistic action plan that's right for you.
To schedule your free consultation coaching call, just Click Here
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