Losing 70 lbs, getting in shape, and 15-minute workouts
Aug 15, 2023
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Topics discussed in the podcast include weight loss story, working with an accountability coach, eating less food, tracking what you eat, protein shakes, training background, training routine, using a training partner or personal trainer for accountability, morning routine, training to build muscle vs training to maintain, and the importance of mobility practice.
Accountability and habit change are crucial for achieving weight loss goals.
Mindful eating and portion control are important factors in successful weight loss.
Adapting workouts to align with weight loss goals and maximizing efficiency can lead to successful training journeys.
Deep dives
Achieving Weight Loss Through Accountability and Habit Change
The podcast episode discusses the importance of accountability and habit change in achieving weight loss goals. The speaker shares their personal experience of deciding to make a change and finding a company called My Body Tutor to provide the accountability they needed. By sending pictures of every meal and keeping a daily journal, the speaker was able to build better habits and maintain motivation. This approach helped them lose 65 pounds over the course of seven months and reach their goal weight.
Implementing Mindful Eating and Portion Control
The podcast delves into the topic of mindful eating and portion control as crucial factors in weight loss. The speaker highlights the importance of listening to one's hunger and fullness cues, using a hunger scale to guide eating habits. They emphasize the need to eat until satisfied, not until full, and to separate eating from distractions like TV or social media. The speaker also suggests strategies such as taking breaks between bites, drinking water during meals, and visually planning portion sizes to avoid overeating.
Adapting Training Strategies for Weight Loss and Injury Prevention
The podcast explores the speaker's training journey and how they adapted their workouts while aiming for weight loss and injury prevention. They explain their shift from heavy lifting and powerlifting to bodyweight-focused exercises. By incorporating exercises like chin-ups, dips, and movements using a weight vest, the speaker found a training style that aligned with their weight loss goals. They also emphasize the importance of workout efficiency and finding ways to maximize the benefits within a shorter training timeframe.
Eating for Weight Management
The speaker explains that focusing on macronutrients like protein and reducing carb intake can help with feeling full and staying within a caloric target. By tracking daily calories and using estimates, the speaker has successfully maintained their caloric intake for 458 days, resulting in weight management. Maintaining awareness of calorie intake and utilizing tools like phone apps can contribute to better control over food choices and portion sizes.
The Importance of Consistency and Accountability
The speaker emphasizes the benefits of consistency and accountability in achieving fitness goals. Tracking progress, having an accountability coach or buddy, and setting clear daily targets help maintain motivation and make healthier choices. The speaker uses protein shakes, particularly during social events, to manage cravings and prevent overeating. By establishing a routine and incorporating competitive elements, like timing workouts, exercise becomes more engaging and enjoyable.
Last year, Adam got very serious about losing weight and getting in shape and lost 70 pounds, getting to about 12% body fat and maintaining enough strength to still bench 315. In this episode, Adam and Ben talk about Adam's weight loss story and all the specific tips and tactics he used to overcome a lifetime of bad eating habits, change his relationship with food, and kick ass in the gym.
