Loss position, would there be an advantage
to either doing a faster or slower?
Um, we're gonna have a whole section on that,
but we can kind of answer that right now in that, well,
it really comes down to when do you need to perform, right?
Because if you need
to perform consistently throughout the whole thing,
well then being in an extreme deficit, at any point in time,
your performance is gonna suffer.
But if you just need to perform at a certain time, as long
as that time doesn't occur when you're in the extreme
deficit, well then it might be fine.
So you could periodize, you know,
more aggressive deficits short,
but then also have longer periods
where you're at maintenance or whatever, right?
Where you would have higher relative performance than if you
were on a modest deficit the whole way through, right?
So it really comes down to perform good win. Okay?
Alright. Okay.
So we wanna make the most of what we can control, right?
So most people fo struggle following a program or a diet.
They struggle with a routine, um, to the degree
that it has a greater impact than
any training variable, right?
So for most people, getting them to the point
where they're gonna make good decisions
and follow the program
is gonna have a greater impact on the over results than the
nuts and the bolts of the program.
And again, I'm not discounting,
I'm not saying you guys don't need
to put effort in writing the programs.
I'm just saying if you want
to be successful body composition coaches for these people,
you may have to spend more time than what would make sense
to you reinforcing how they're gonna achieve the program.
Why, and reinforcing why it's important, right?
And what they're getting out of it.
And that's why, going back to that first slide, being able
to have a whole list of goals that we're working on
and a whole list of achievements that can accomplish
is a lot better than just saying, Hey, cool, you know,
we've messaged some inches and some pounds, right?
And that's the only thing that we're striving for, right?
Because that s**t moves slow, right?
I mean, let's just be honest, how many of you guys,
you know, wish the diet worked of?
Like, okay, cool, if I just like didn't eat anything today,
I'd wake up and have abs, you know, tomorrow
and like that, like, cool,
who would, who would do that diet?
Like I would, everybody would do that f*****g diet, right?
Okay. But the reality is you could eat nothing today.
You wake up tomorrow and be like,
have almost no visible difference, right?
That's a lot of suck for very little benefit, right?
So because those changes come slow,
we can't rely on just those measurements being motivational
enough, right?
'cause it's too dependent on delayed gratification, okay?
We have to find things that are more acute, okay?
Um, so, right.
So what a person does in terms
of following a program,
we only have this much control over, we basically wanna try
and create as much intrinsic motivation by looking at goals
and metrics and kind of having, you know,
maybe say tough conversations with people in terms
of the real why's what they're doing, right?
And then giving them the easiest
or most, we'll say, relative to them,
efficient way of doing that process.
Okay? But the things that are more in our control are
actually the nuts and bolts of your program, right?
So we can use nutrition training programming
to maximize not only of the physiological,
but the psychological
and practical aspects to increase compliance and success.
So how you write your nutrition program isn't just, Hey,
we just need to get the deficit.
It's also gonna be, Hey, how do I write a nutrition program
that is gonna be easy for this person to follow
that is actually gonna be palatable for them, right?
Is it gonna have the right amount of flavor relative to the,
you know, amount of hunger that they're willing
to, to work with, right?
So, um, who here feels more satiated if they eat a bunch
of little meals throughout the day?
Okay? Couple of you who feels more satiated if they eat
fewer big meals throughout the day?
Okay? Right? So actually, like, I mean,
what's been the trend for like 20 something years, right?
Oh, you gotta eat like six, you know, little meals a day
or, you know, right?
How many meals should you eat a day?
The truth is it doesn't really f*****g
matter that much, right?
Except for how it actually impacts the individual
person in terms of their appetite and how they feel, right?
So whether you eat one meal a day
or six meals a day has less to do
with the physiological effect as much
as it does on basically how well you feel on
that particular thing, right?
And also simply how easy it is for you to manage, right?
So, um, I believe I have a a slide specifically on that,
so I won't go any more detail on that, right?
Um, so what are our non physiological keys to success?
It's gonna be clear expectations. Okay?
What are the things that they have to do to get the result?
And what happens if they don't do those things?
What flexibility do they have?
So basically we want to let people know like, okay,
this is the minimum that you can do
and here's kinda like the maximum that we could do.
And based off of your preferences, we have some work
to get in here, but if you go
below this, this is what's gonna happen.
If you go over this, this is what's gonna happen. Okay?
We want to use the appropriate amount of structure
and flexibility for the client, okay?
All anybody here on a vegan diet or a carnivore diet
or any other single food diet, right?
Okay. So, uh, what is the benefit of
very restricted diets?
Why do, why do so many people?
Like despite, you know, late Norton coming on the internet
and being like, everybody that does those
is f*****g stupid, right?
Why do, why do, why does everybody choose to just be stupid
and do those diets anyway and prefer them?
I have a client who doesn't have very good self-control,
comes with carbohydrates.
So switching to the carni beat those things.
Yep. Weight loss.
Yeah. Okay. So self-control, right?
Reduce variables.
Yeah, there's, I mean, let's take the
carnivore diet for example, right?
Okay. How easy is it to follow that diet?
Like, does it take a lot of intellectual, like, do you have
to sit down and like, Hmm, what are the macros
and what does you know, it's f**k eat f*****g meat.
Right? Like, there you go, right?
Do you have to think about whether it has carbs? No.
You know? So the more structure you have,
the fewer decisions a person has to make.
Okay? So for people
that the most challenging thing is it's like, f**k,
the more decision, the more times I have
to make the right decision, the greater the chance I'm
likely to make the wrong decision.
Okay? For other people, if something is too strict
that actually bothers them,
like they need some variability, okay?
They can't eat the same thing over and over and over again.
That's what makes them miserable
and that's what's gonna make them go off the edge.
So you have some people where the best way
that you can keep them on track is reduce the number
of decisions that they have to make.
And you'll have other people where if they don't have
some flexibility, what they will do is it's like, okay,
if I'm stuck to this on one option
and I don't want, instead of choosing the next best option,
I'm just gonna choose the most wrong option as possible.
'cause that's the greatest degree of variance
that I could have, right?
So you have to find the amount of structure
and flexibility that suits the client.
Okay? How many of you guys like
change a person's program every month?
Okay? How many of you guys, every two months, how many
of you guys work with people in person?
Okay? How many of you guys that work with people in person
have a little bit of variety in your programs?
Kind of almost, you know, on the day or weekly basis, right?
The gym is, depends on how busy the gym is. Yeah.
So sometimes it's unplanned, right? Okay.
So when it comes to body composition
and even hypertrophy to a degree, okay?
You know, the evidence-based committee likes to say, oh,
cool, we have to focus on progressive overload.
So you have to do the same things over and over
and over and over again, right?
What we actually need, like for her prophy,
is we need a, the same amount of stimulus.
It doesn't necessarily have to come from the
same thing, okay?
From body com, from a body composition perspective,
the amount of variability that we can have in training goes
up even more, right?
Because I mean, yes, we want to have a certain amount
of consistency so that we can make sure that we actually are
challenging a person and monitoring those progressions.
But really what we need to be doing is
however it happens, achieving a good stimulus
and a deficit over that.
But if the exercises change, if, you know, the way
that we do it changes, if it's a little bit more activity
here, a little bit more diet here,
that stuff like the variance in
that matters very, very little.
As long as we're consistently getting the most important
thing, which is actually in this case,
achieving the deficit.
Okay? For hypertrophy,
it's the most important thing is we're still getting
that mechanical tension stimulus.
So you could, like, you could never do the same program
and for hypertrophy
and fat loss, if you never did the same workout twice,
you could still be successful for strength.
That's gonna be a very, very different thing
or performance based goals
because there's a skill that we have to have, right?
And we're scaling that. Okay?
So how much flexibility do people need?
Well, part of this is not just gonna be like
how much variance do they need in their nutrition?
But also then what about in terms of their exercise
and how much flexibility do they have
in the ways that they can get it?
Right? Do they have to do hit on the bike, right?
Or do they have options, right?
Can they do a run walk or, or multiple things, right?
Like, so for some people you only want to give them
that one option so that there's no decisions to make, right?
You're gonna stick to one thing
and they're gonna do that one thing.
Maybe you varied over time,
but you're just like, no, this is your one option
and you're just gonna do that.
For other people, the way to get them
to be more consistent is actually say, Hey, cool, you can do
one of these two things or one of these three things
and they're gonna feel like that little bit
of freedom, right?
Is just like, that gives them the motivation of like, okay,
cool, this program is not too, you know,
strict for me, right?
Not being oppressed by the calorie gods, you know, too much.
I can, I can have a little bit of this is my decision,
I'm doing what I want in the program,
and other people are like, f**k what I want.
I just don't wanna have to decide what, what to do
and they're gonna be on the side
and some people being gonna be in between.
Okay? How many of you guys just listening
to this are already thinking about kind of
where you exist on that spectrum?
Okay? Right? How many
of you guys are on the more strict side?
Raise your hand, right?
How many of you guys are on the more flexibility side?
Okay, so wasn't a hundred percent,
but there tends to be a little bit
of gender correlation with that, right?
Whereas females tend to like to have
a little bit more freedom of choice
and guys tend to be more just f*****g tell me what to do
and I'm just gonna f*****g do it.
Okay? That doesn't mean
that you're not gonna have crossover,
but there is a bit of gender bias in there as well.
So next one, mask ma.
Maximizing the physiological benefit with the minimal amount
of psychological stress.
Okay? So this is where choosing
how you go about the deficit is gonna be really valuable.
So how many of you guys love to train? Okay?
How many of you guys love to be hungry and diet?
Okay, you, you love it? I know that's, yeah, right? Okay.
All right. So reward. That's why. Yeah. Okay.
So you're very focused on the, uh,
the delayed gratification,
or you are, you know, you got a little David Goggins in you
of like, all right, I feel like a better person if I'm
enduring some punishment and suffering, right?
It makes me feel alive, right? Okay.
So in this instance, what we're trying
to do then is figure out, okay, what training tools
can I use that are gonna give me the stimulus I want,
but are the at least adverse, right?
So if somebody, if the, if somebody hates squats
and they have, they have machines or whatever, cool.
Choosing an exercise that they like
that accomplishes the same thing as squat
is simply a way of doing this, okay?
If somebody loves carbs, okay,
could we go on a low fat diet for a while?
As long as it's not too low and it's not too long? Sure.
If somebody loves fat
and salt, could we go on a low carb diet?
Sure. If somebody loves a big meal,
could we reduce the number of meals that they eat, right?
If somebody loves the snack,
could we give them more meals throughout the day?
Right? So all we are trying
to do is figure out can we use a strategy
that gives us the physiological thing we need in the way
that's gonna be the least stressful for them, right?
And so sometimes that means it's the one
that's gonna conform with their current habits
and lifestyle the best, right?
And sometimes it's just gonna be simply the thing that they
like the most, or avoiding the thing
that they hate the most, right?
You're not always gonna be able to satisfy everything
because obviously people's preferences,
if there was no cost, would just be
to keep doing whatever the hell they're doing,
which is not spending time at the gym
and eating whatever they want to eat, et cetera, right?
But we can find how do we get what we need outta the gym?
How do we get what we need outta nutrition in the least
adverse way to them?
That's one of the, that's one of the nice things about,
we'll say this era in the evidence-based space
where people tend to be focusing on the null hypothesis
of like, okay, yeah, it doesn't matter how you do this.
Like as long as you get in, you know,
enough training stimulus, doesn't matter
how you get it in, right?
As long as you get in the deficit,
doesn't matter how, right?
Now the part that loses is it does for sure matter how
for an individual person.
But what we can take from the evidence is, is that, hey,
none of these methods are principally significantly superior
to the other, meaning that I can use the one
that works better for a person without having fomo
that the other method would have worked better, even if
for this person, it seems like it would not have
to worry about, oh, oh, we're leaving gains
or progress off the table
because we chose to go with two meals
or three meals a day instead of five or six.
Like, you don't have to think about that, right?
Oh, we're not getting the progress
because we pulled a little bit more calories
from fat instead of carbs.
No, you don't have to worry about that. Okay?
There's gonna be certain limitations where, okay,
we can only go so low in fat, okay,
before it becomes negative, right?
Depending on how we're training,
maybe we can only go so low in carbs.
Obviously we need a certain amount of protein, right? Okay.
We probably can't go to like, you know,
one meal every three days, right?
Or, you know, just like, you know, 20 micro meals a day.
Like there is, there are some boundaries,
but we can find something that will work, okay?
Um, the last one on here, okay?
Non physi for the non physiological keys to success goals
and miles milestones to promote
and reward adherence, not just progress.
Okay? So what we should have
is check.
Like if we get in X amount of steps,
or you're using something like this,
you can look at like active calories for the week, right?
X amount of sessions for the week.
How many meals did I cook myself, right?
Like, so basically we, what we can do is we can make things
where basically people are getting check marks
for doing the tasks.
And what we want to do is provide reward systems
for accomplishing the task.
So writing the program, your goal is
to help them lose x amount of pounds over X amount of time,
but for them, you don't give them that goal.
They already have that goal.
That's why they hired you to help them achieve.
What you need to do is you need to translate that into cool,
in order for me to get that, what I need for you is
to get five hours of training a week.
And maybe that's three hours in the gym
and two hours, you know, doing walking
or cardio, like whatever, right?
So actually making them goals that reward adherence
where it's literally them checking things off, okay?
And then we can also have progress goals
that aren't just body composition, where it's like, okay,
cool, we're gonna get to the point where we can do,
you know, split squats with a quarter of your body weight,
we're gonna get to the spot point
where we can squat this much of your body weight.
We're gonna get to the point where you can do a pull up.
We're gonna get to the point this, that, and the other.
We're gonna get to the point where you can run a mile,
we're gonna get to the point of X, Y, Z, right?
So a lot of these goals are ways for you
to have other areas of focus,
but also to be like, cool,
you're not just focusing on body comp.
Because imagine
that you guys put in your GPS, like, you know, he is like,
Hey, gimme the directions for whatever.
And usually it gives you like one, two,
maybe it gives you like three ways to get there, right?
Where it's like, okay, cool, this one,
I can avoid this thing.
And you know, this one, hey, this one's
by the mountains instead of driving through f*****g Denver,
you know, but it takes five more minutes, et cetera.
You have a couple decisions to make.
Imagine that you put in the GPS
and it gave you every possible way to get somewhere, right?
And you had to sit here and, and sort through it, right?
That's what it's like.
If you're saying, okay, cool, I wanna lose 20 pounds.
How many ways are there to lose 20 pounds near infinite?
Okay? So if there's near infinite ways to do it,
how do I track that I am actually
on the right path to do it?
If I, if there's so many possible paths,
how do I track which path?
So part of putting in these little adherence things is you
are creating the path
and you are putting things to reinforce that they are on
that path, or at least the one
that you guys chose together to work on.
Okay? So when achieving the goal,
the method to get there is so ambiguous.
There's so many options
that becomes extremely daunting, right?
And you just, you don't know where you are.
So if you guys do things that basically create a path of,
in order to get there, I'm gonna lay out all these little
breadcrumbs that we're gonna accomplish
and that lets us know that we're on the way there.
Then they know, cool,
I'm actually following the correct GPS coordinates to get
to my goal, right?
And so all you have to do is use your coaching brain
and figure out, okay, I'm writing the program to get here.
How do I reverse engineer this programming into
here's the things that we're actually gonna be accomplishing
on the way, and then just simply have them
checking those things off throughout the process.
Okay?