1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,280 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right, 3 00:00:18,360 --> 00:00:28,000 Speaker 1: let's do a quick fit tip, the perfect weekly weight loss. Yes, 4 00:00:29,080 --> 00:00:32,000 Speaker 1: I say frequently we need to get away from that 5 00:00:32,280 --> 00:00:35,680 Speaker 1: soul focus on weight loss when it comes to exercise 6 00:00:35,760 --> 00:00:40,280 Speaker 1: and nutrition. But it's important. It is important that we 7 00:00:40,360 --> 00:00:47,919 Speaker 1: are a healthy weight. That's important. And these bad diets, 8 00:00:48,000 --> 00:00:51,639 Speaker 1: these crash diets, all work short term. You don't hear 9 00:00:51,680 --> 00:00:54,640 Speaker 1: that enough. Sure, they all work short term. But this 10 00:00:54,640 --> 00:00:57,880 Speaker 1: fit tip is perfect and explaining to you when I 11 00:00:57,920 --> 00:01:01,560 Speaker 1: give you those two numbers, very shortly perfect amount of 12 00:01:01,560 --> 00:01:07,240 Speaker 1: weight to lose per week, I've never heard in my like, 13 00:01:07,400 --> 00:01:11,440 Speaker 1: it's so rare that I say never, because never say that, right. No, 14 00:01:12,400 --> 00:01:15,480 Speaker 1: I have never, in the thousands and thousands of people 15 00:01:15,520 --> 00:01:18,600 Speaker 1: I've worked with come across in this business over over 16 00:01:18,680 --> 00:01:25,000 Speaker 1: three decades, had someone do a crash diet and stick 17 00:01:25,040 --> 00:01:32,280 Speaker 1: with it. Never never, never, never. And it is simple math, 18 00:01:32,400 --> 00:01:35,680 Speaker 1: as much as people and even experts want you to 19 00:01:35,720 --> 00:01:39,919 Speaker 1: believe that it's not, and then they go into you know, uh, 20 00:01:40,440 --> 00:01:43,560 Speaker 1: gray areas about you know, well calories not a calorie 21 00:01:43,560 --> 00:01:46,679 Speaker 1: because what we're talking hunger and things like that. But 22 00:01:46,760 --> 00:01:51,200 Speaker 1: when it comes to pure energy, energy in, energy out, 23 00:01:51,960 --> 00:01:58,200 Speaker 1: stop it. So what's the number I don't want? I 24 00:01:58,280 --> 00:02:01,320 Speaker 1: didn't want clients back, and I worked with them one 25 00:02:01,400 --> 00:02:04,160 Speaker 1: on one. To lose six pounds in a week, eight 26 00:02:04,160 --> 00:02:05,680 Speaker 1: pounds in a week, ten pounds in a week. You 27 00:02:05,680 --> 00:02:12,680 Speaker 1: know why, because that's not fat loss. To lose a pound, 28 00:02:12,800 --> 00:02:15,160 Speaker 1: let's go over and again, hammered home, over and over 29 00:02:15,200 --> 00:02:19,320 Speaker 1: and over again. Calories. This is where the math comes in. 30 00:02:19,360 --> 00:02:22,119 Speaker 1: And I'm not a math guy. I am, but I'm 31 00:02:22,120 --> 00:02:25,840 Speaker 1: not s a t s English much better years of Latin, 32 00:02:26,320 --> 00:02:31,680 Speaker 1: six years of Latin. But this is simple math. It 33 00:02:31,880 --> 00:02:37,960 Speaker 1: is hate to tell all those quote unquote experts energy 34 00:02:38,000 --> 00:02:40,560 Speaker 1: and energy out. Energy is neither created nor destroyed. It 35 00:02:41,000 --> 00:02:44,079 Speaker 1: changes form. So the number is one to two pounds. 36 00:02:45,840 --> 00:02:48,080 Speaker 1: And I'm sure many of you have heard that before, 37 00:02:48,360 --> 00:02:49,799 Speaker 1: and many of you when you hear that number go, 38 00:02:49,919 --> 00:02:55,120 Speaker 1: that's not enough. One to two pounds, that's nothing. No, 39 00:02:56,000 --> 00:02:58,680 Speaker 1: let's extrapolate that out because when you say that's nothing, 40 00:02:58,720 --> 00:03:03,400 Speaker 1: you're thinking short term. And so yes, can I put 41 00:03:03,440 --> 00:03:05,600 Speaker 1: you on a fat diet where you lose six pounds 42 00:03:05,600 --> 00:03:09,120 Speaker 1: in a week? Sure, just deplete your carbs. Carbs attract 43 00:03:09,160 --> 00:03:13,120 Speaker 1: water molecules we need. Deplete your carbs, and you deplete 44 00:03:13,120 --> 00:03:15,720 Speaker 1: your calories, but mostly deplete your carbs. When we're talking 45 00:03:15,760 --> 00:03:18,760 Speaker 1: short term, you flush your body of water and guess 46 00:03:18,760 --> 00:03:21,160 Speaker 1: what you see that on the scale. It's totally irrelevant 47 00:03:21,200 --> 00:03:26,640 Speaker 1: and potentially dangerous and you get dehydrated and lose energy 48 00:03:27,080 --> 00:03:31,600 Speaker 1: and get headaches. That's fun. No, one to two pounds 49 00:03:31,760 --> 00:03:34,359 Speaker 1: one pound a week is at the end of a year. 50 00:03:34,400 --> 00:03:36,360 Speaker 1: If I told you could be down fifty pounds, would 51 00:03:36,400 --> 00:03:38,760 Speaker 1: that make you happy? If at the end of the 52 00:03:38,800 --> 00:03:41,080 Speaker 1: year I told you, if you have more way to lose, 53 00:03:41,080 --> 00:03:43,520 Speaker 1: you could be down a hundred pounds, would that make 54 00:03:43,560 --> 00:03:48,640 Speaker 1: you happy? One to two pounds a week harder to 55 00:03:48,640 --> 00:03:50,960 Speaker 1: sell a diet plan when you say one to two 56 00:03:51,000 --> 00:03:54,080 Speaker 1: pounds a week, which is why they don't and they 57 00:03:54,080 --> 00:03:56,880 Speaker 1: don't care, and they don't care these diet plans and 58 00:03:56,880 --> 00:03:58,880 Speaker 1: the people who come up with them about your long 59 00:03:59,000 --> 00:04:01,720 Speaker 1: term results. They don't care. And what does that do? 60 00:04:01,800 --> 00:04:05,360 Speaker 1: That chips away at yourself efficacy, your belief that you 61 00:04:05,440 --> 00:04:09,560 Speaker 1: can be successful. So let's just go through the math, 62 00:04:09,680 --> 00:04:13,480 Speaker 1: and I will do this over and over again, because 63 00:04:13,520 --> 00:04:16,680 Speaker 1: this works. I'm living proof of it done those shows 64 00:04:16,680 --> 00:04:20,000 Speaker 1: when I'm dropping weight for an event one to two 65 00:04:20,000 --> 00:04:22,599 Speaker 1: pounds a week, and the weight loss is never linear, 66 00:04:23,839 --> 00:04:27,640 Speaker 1: it's up and down, but the trend line works. So 67 00:04:28,880 --> 00:04:30,520 Speaker 1: if you are trying to lose one pound a week 68 00:04:30,560 --> 00:04:32,920 Speaker 1: and a pound is thirty five calories, let's do that 69 00:04:32,960 --> 00:04:36,600 Speaker 1: math thirty five divided by seven five, so five dred 70 00:04:36,640 --> 00:04:41,400 Speaker 1: calories a day. We need that deficit if you do. 71 00:04:41,560 --> 00:04:44,680 Speaker 1: And the way to do it twofold two pronged approach 72 00:04:44,720 --> 00:04:50,159 Speaker 1: exercise and nutrition. That's two to exercise and two fifty 73 00:04:50,160 --> 00:04:55,440 Speaker 1: calories less by changing one habit. Maybe that's a soda, 74 00:04:55,520 --> 00:04:58,800 Speaker 1: maybe that's a glass of wine. And this is where 75 00:04:58,800 --> 00:05:02,360 Speaker 1: you see the excess of moderation and consistency come into play. 76 00:05:02,400 --> 00:05:06,120 Speaker 1: But does that truly change your life one less when 77 00:05:06,320 --> 00:05:11,760 Speaker 1: you know canna soda or one less you know glass 78 00:05:11,800 --> 00:05:18,920 Speaker 1: of wine one fewer. Then let's extrapolate it out. Now 79 00:05:18,920 --> 00:05:21,120 Speaker 1: you see the difference to lose two pounds a week, 80 00:05:21,120 --> 00:05:23,600 Speaker 1: that's a thousand calories a day every day for seven days, 81 00:05:23,760 --> 00:05:29,839 Speaker 1: seven thousand calories. Imagine trying to do that. Just do exercise. 82 00:05:29,960 --> 00:05:32,000 Speaker 1: By the way, go back to fifty. That's about a 83 00:05:32,040 --> 00:05:37,159 Speaker 1: half hour walking, well a little bit longer for for walking, 84 00:05:37,200 --> 00:05:38,880 Speaker 1: depending on how fast do you go and everything. But 85 00:05:39,040 --> 00:05:44,520 Speaker 1: like you know, half hour of exercise generally speaking around 86 00:05:44,520 --> 00:05:47,080 Speaker 1: colories to fifty three hundred depends on what you do obviously, 87 00:05:48,480 --> 00:05:52,359 Speaker 1: So that's a half hour a day. It's awesome. Half 88 00:05:52,360 --> 00:05:57,840 Speaker 1: hour and one change in the dietary habits. There's your 89 00:05:57,839 --> 00:06:01,120 Speaker 1: five hundred and so a thousand. This is where you 90 00:06:01,160 --> 00:06:04,040 Speaker 1: see is it is it just diet? Is it just exercise? Okay, 91 00:06:04,120 --> 00:06:06,080 Speaker 1: just change your diet. A thousand cowies is a lot 92 00:06:06,480 --> 00:06:10,960 Speaker 1: to do every day if you're just doing diet. But 93 00:06:11,760 --> 00:06:14,320 Speaker 1: when you add in the exercise, now you're five hundreds. 94 00:06:14,360 --> 00:06:20,920 Speaker 1: So that's about an hour our of exercise and a 95 00:06:21,000 --> 00:06:25,120 Speaker 1: bigger food change, but not huge. Five calories. That's like 96 00:06:25,320 --> 00:06:31,279 Speaker 1: one coffee drink at certain coffee places, it's actually less. 97 00:06:31,760 --> 00:06:36,520 Speaker 1: Any of those have more. It's a big muffin. And 98 00:06:36,640 --> 00:06:39,479 Speaker 1: the two are intertwined, as I say so frequently, the 99 00:06:39,560 --> 00:06:42,720 Speaker 1: exercise in the diet. When you exercise, you generally make 100 00:06:42,760 --> 00:06:45,159 Speaker 1: better food choices, and you can control that Grillan and 101 00:06:45,240 --> 00:06:51,800 Speaker 1: leapton in interesting ways. This is why long term weight 102 00:06:51,839 --> 00:06:58,040 Speaker 1: loss and health it's about nutrition and exercise and motivation 103 00:06:58,760 --> 00:07:05,599 Speaker 1: done consistently, and I could hear the people saying the 104 00:07:05,720 --> 00:07:10,000 Speaker 1: nay says, it's not calories, not a calorie. Yeah, when 105 00:07:10,040 --> 00:07:12,560 Speaker 1: it comes to weight loss, not health, weight loss period 106 00:07:13,320 --> 00:07:16,280 Speaker 1: or people, it is. I can put you on the 107 00:07:16,320 --> 00:07:23,080 Speaker 1: skittles and chocolate diet, and whenever you limit your the 108 00:07:23,160 --> 00:07:25,680 Speaker 1: types of food you eat, you're gonna taken less calories. 109 00:07:25,720 --> 00:07:29,600 Speaker 1: If you are calories and we start to limit your carbohydrates, 110 00:07:30,240 --> 00:07:32,280 Speaker 1: you're flushing the body of water. And when you go 111 00:07:32,320 --> 00:07:34,240 Speaker 1: on those fat diets, I will say this over and 112 00:07:34,280 --> 00:07:36,520 Speaker 1: over because you've gotta understand to people, you're not just 113 00:07:36,560 --> 00:07:40,400 Speaker 1: losing water, you're losing muscle. You're going to true crash diet, 114 00:07:40,840 --> 00:07:46,080 Speaker 1: limit your protein and take don't lift weights, and so 115 00:07:46,360 --> 00:07:49,400 Speaker 1: you lose muscle, which is metabolically active. So when you 116 00:07:49,440 --> 00:07:52,600 Speaker 1: go back to eating the same amount, not not more, 117 00:07:52,960 --> 00:07:57,440 Speaker 1: the same amount you did after a true hardcore crash diet, 118 00:07:58,640 --> 00:08:02,640 Speaker 1: you've lowered your metabolism potentially, and that's where the weight 119 00:08:02,720 --> 00:08:05,680 Speaker 1: is going to continue to creep up. And that's why 120 00:08:05,720 --> 00:08:07,760 Speaker 1: so many of these fat diets can be so insidious. 121 00:08:07,840 --> 00:08:09,800 Speaker 1: When you did what you were supposed to do, you 122 00:08:09,840 --> 00:08:13,040 Speaker 1: were successful. At that fat diet. It was flawed from 123 00:08:13,080 --> 00:08:16,720 Speaker 1: the get go, and so one to two pounds a week, 124 00:08:18,800 --> 00:08:22,120 Speaker 1: slow and steady. There is no just, there is no only. 125 00:08:22,120 --> 00:08:24,400 Speaker 1: It's not only only lost one pound a week awesome, 126 00:08:25,680 --> 00:08:33,679 Speaker 1: especially when it's truly fat body fat, not water. I'll 127 00:08:33,760 --> 00:08:35,880 Speaker 1: leave you with this, and I've told this story before, 128 00:08:35,920 --> 00:08:42,080 Speaker 1: but bears repeating and illustrates the concept. When I used 129 00:08:42,080 --> 00:08:45,040 Speaker 1: to teach crazy group cycling classes in New York City 130 00:08:45,080 --> 00:08:49,080 Speaker 1: many many years ago, sweaty, the sweat would be literally 131 00:08:49,160 --> 00:08:53,280 Speaker 1: dripping from the windows, the heat and the calories we 132 00:08:53,280 --> 00:08:55,880 Speaker 1: would burn in an hour. Fun crazy, but so many 133 00:08:55,880 --> 00:08:58,439 Speaker 1: people would sprint out and go away themselves. They go, 134 00:08:58,480 --> 00:09:01,520 Speaker 1: oh my gosh, Tom, I lost four pounds in your classic. 135 00:09:03,160 --> 00:09:06,000 Speaker 1: You lost the water of water. You burned some calies. 136 00:09:06,040 --> 00:09:08,560 Speaker 1: Depending on how hard you dead hard, you went maybe 137 00:09:09,280 --> 00:09:18,680 Speaker 1: five hundred six, seven hundred somewhere around there, not fifteen thousand, whatever, 138 00:09:18,720 --> 00:09:22,480 Speaker 1: the number is four five six pounds water. Still great. 139 00:09:22,800 --> 00:09:26,440 Speaker 1: You want to replace that water? Okay? Enough? One to 140 00:09:26,559 --> 00:09:29,959 Speaker 1: two pounds a week, fifty pounds in a year, yeah, 141 00:09:30,040 --> 00:09:32,920 Speaker 1: fifty pounds in a year, hundred pounds in a year, 142 00:09:33,640 --> 00:09:42,080 Speaker 1: and doable. Small changes done frequently and consistently. That's a 143 00:09:42,320 --> 00:09:46,960 Speaker 1: life time plan, all right. Tom h Vet Instagram and Twitter. 144 00:09:47,440 --> 00:09:50,800 Speaker 1: Tom h Vett reach out questions comments to Fitness Disrupted 145 00:09:50,880 --> 00:09:54,200 Speaker 1: email me through the site. Newest book, The Micro Workout Plan, 146 00:09:54,600 --> 00:10:00,640 Speaker 1: awesome holiday gift for someone else or yourself lift of health. 147 00:10:01,800 --> 00:10:07,000 Speaker 1: Thank you for listening. Remember I have one goal to 148 00:10:07,120 --> 00:10:10,959 Speaker 1: help you live your best life, and myself and the 149 00:10:11,000 --> 00:10:13,680 Speaker 1: tour are intertwined. And everything I say to you, I 150 00:10:13,760 --> 00:10:24,559 Speaker 1: do everything because we're in control three things, how much 151 00:10:24,600 --> 00:10:26,640 Speaker 1: we move what we put into them as kind of attitudes, 152 00:10:26,720 --> 00:10:33,439 Speaker 1: and that is amazing. I am Tom Holland. This is 153 00:10:33,520 --> 00:10:42,280 Speaker 1: Fitness Disrupted, Believe it or something. Fitness Disrupted is a 154 00:10:42,280 --> 00:10:45,520 Speaker 1: production of I Heart Radio. For more podcasts from my 155 00:10:45,600 --> 00:10:49,160 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 156 00:10:49,320 --> 00:10:51,560 Speaker 1: or wherever you listen to your favorite shows.