WEBVTT 1 00:00:06.005 --> 00:00:08.245 Loss position, would there be an advantage 2 00:00:08.385 --> 00:00:10.125 to either doing a faster or slower? 3 00:00:10.865 --> 00:00:12.845 Um, we're gonna have a whole section on that, 4 00:00:13.025 --> 00:00:16.245 but we can kind of answer that right now in that, well, 5 00:00:16.505 --> 00:00:19.725 it really comes down to when do you need to perform, right? 6 00:00:19.875 --> 00:00:21.325 Because if you need 7 00:00:21.325 --> 00:00:23.285 to perform consistently throughout the whole thing, 8 00:00:23.955 --> 00:00:26.725 well then being in an extreme deficit, at any point in time, 9 00:00:26.725 --> 00:00:27.965 your performance is gonna suffer. 10 00:00:28.705 --> 00:00:32.445 But if you just need to perform at a certain time, as long 11 00:00:32.445 --> 00:00:34.525 as that time doesn't occur when you're in the extreme 12 00:00:34.525 --> 00:00:36.645 deficit, well then it might be fine. 13 00:00:36.745 --> 00:00:38.885 So you could periodize, you know, 14 00:00:38.995 --> 00:00:40.445 more aggressive deficits short, 15 00:00:40.705 --> 00:00:42.325 but then also have longer periods 16 00:00:42.325 --> 00:00:44.725 where you're at maintenance or whatever, right? 17 00:00:44.725 --> 00:00:46.925 Where you would have higher relative performance than if you 18 00:00:46.925 --> 00:00:49.485 were on a modest deficit the whole way through, right? 19 00:00:49.505 --> 00:00:53.645 So it really comes down to perform good win. Okay? 20 00:00:54.395 --> 00:00:56.725 Alright. Okay. 21 00:00:57.425 --> 00:01:01.925 So we wanna make the most of what we can control, right? 22 00:01:01.985 --> 00:01:05.525 So most people fo struggle following a program or a diet. 23 00:01:05.795 --> 00:01:08.765 They struggle with a routine, um, to the degree 24 00:01:08.765 --> 00:01:10.365 that it has a greater impact than 25 00:01:10.365 --> 00:01:11.405 any training variable, right? 26 00:01:11.425 --> 00:01:14.925 So for most people, getting them to the point 27 00:01:14.925 --> 00:01:16.365 where they're gonna make good decisions 28 00:01:17.145 --> 00:01:18.765 and follow the program 29 00:01:19.305 --> 00:01:22.285 is gonna have a greater impact on the over results than the 30 00:01:22.285 --> 00:01:23.645 nuts and the bolts of the program. 31 00:01:23.825 --> 00:01:25.725 And again, I'm not discounting, 32 00:01:26.785 --> 00:01:27.885 I'm not saying you guys don't need 33 00:01:27.885 --> 00:01:29.285 to put effort in writing the programs. 34 00:01:30.305 --> 00:01:31.445 I'm just saying if you want 35 00:01:31.445 --> 00:01:35.205 to be successful body composition coaches for these people, 36 00:01:35.785 --> 00:01:39.365 you may have to spend more time than what would make sense 37 00:01:39.365 --> 00:01:43.045 to you reinforcing how they're gonna achieve the program. 38 00:01:43.585 --> 00:01:46.765 Why, and reinforcing why it's important, right? 39 00:01:46.785 --> 00:01:47.965 And what they're getting out of it. 40 00:01:48.185 --> 00:01:51.165 And that's why, going back to that first slide, being able 41 00:01:51.165 --> 00:01:53.125 to have a whole list of goals that we're working on 42 00:01:53.125 --> 00:01:55.125 and a whole list of achievements that can accomplish 43 00:01:55.665 --> 00:01:58.205 is a lot better than just saying, Hey, cool, you know, 44 00:01:58.205 --> 00:02:00.805 we've messaged some inches and some pounds, right? 45 00:02:01.185 --> 00:02:03.525 And that's the only thing that we're striving for, right? 46 00:02:03.525 --> 00:02:05.245 Because that s**t moves slow, right? 47 00:02:05.285 --> 00:02:07.885 I mean, let's just be honest, how many of you guys, 48 00:02:08.305 --> 00:02:09.805 you know, wish the diet worked of? 49 00:02:09.805 --> 00:02:12.405 Like, okay, cool, if I just like didn't eat anything today, 50 00:02:12.425 --> 00:02:14.085 I'd wake up and have abs, you know, tomorrow 51 00:02:14.345 --> 00:02:16.285 and like that, like, cool, 52 00:02:16.465 --> 00:02:17.725 who would, who would do that diet? 53 00:02:17.795 --> 00:02:20.325 Like I would, everybody would do that f*****g diet, right? 54 00:02:20.555 --> 00:02:23.165 Okay. But the reality is you could eat nothing today. 55 00:02:23.165 --> 00:02:25.605 You wake up tomorrow and be like, 56 00:02:25.605 --> 00:02:27.725 have almost no visible difference, right? 57 00:02:28.145 --> 00:02:30.405 That's a lot of suck for very little benefit, right? 58 00:02:30.905 --> 00:02:33.445 So because those changes come slow, 59 00:02:34.225 --> 00:02:37.685 we can't rely on just those measurements being motivational 60 00:02:37.685 --> 00:02:38.725 enough, right? 61 00:02:38.925 --> 00:02:42.045 'cause it's too dependent on delayed gratification, okay? 62 00:02:42.225 --> 00:02:45.845 We have to find things that are more acute, okay? 63 00:02:46.425 --> 00:02:48.605 Um, so, right. 64 00:02:49.345 --> 00:02:52.995 So what a person does in terms 65 00:02:52.995 --> 00:02:54.475 of following a program, 66 00:02:56.155 --> 00:03:00.245 we only have this much control over, we basically wanna try 67 00:03:00.245 --> 00:03:04.565 and create as much intrinsic motivation by looking at goals 68 00:03:04.625 --> 00:03:06.685 and metrics and kind of having, you know, 69 00:03:06.815 --> 00:03:09.165 maybe say tough conversations with people in terms 70 00:03:09.165 --> 00:03:11.205 of the real why's what they're doing, right? 71 00:03:11.265 --> 00:03:13.965 And then giving them the easiest 72 00:03:14.545 --> 00:03:17.205 or most, we'll say, relative to them, 73 00:03:18.205 --> 00:03:19.445 efficient way of doing that process. 74 00:03:19.915 --> 00:03:23.445 Okay? But the things that are more in our control are 75 00:03:24.485 --> 00:03:26.565 actually the nuts and bolts of your program, right? 76 00:03:26.985 --> 00:03:29.965 So we can use nutrition training programming 77 00:03:30.225 --> 00:03:32.205 to maximize not only of the physiological, 78 00:03:32.945 --> 00:03:34.125 but the psychological 79 00:03:34.425 --> 00:03:38.245 and practical aspects to increase compliance and success. 80 00:03:38.385 --> 00:03:42.445 So how you write your nutrition program isn't just, Hey, 81 00:03:42.785 --> 00:03:43.805 we just need to get the deficit. 82 00:03:44.835 --> 00:03:47.405 It's also gonna be, Hey, how do I write a nutrition program 83 00:03:48.115 --> 00:03:50.485 that is gonna be easy for this person to follow 84 00:03:51.545 --> 00:03:54.755 that is actually gonna be palatable for them, right? 85 00:03:54.975 --> 00:03:57.595 Is it gonna have the right amount of flavor relative to the, 86 00:03:58.015 --> 00:04:00.395 you know, amount of hunger that they're willing 87 00:04:00.455 --> 00:04:01.715 to, to work with, right? 88 00:04:01.775 --> 00:04:06.475 So, um, who here feels more satiated if they eat a bunch 89 00:04:06.475 --> 00:04:07.475 of little meals throughout the day? 90 00:04:08.685 --> 00:04:11.695 Okay? Couple of you who feels more satiated if they eat 91 00:04:12.025 --> 00:04:13.375 fewer big meals throughout the day? 92 00:04:13.965 --> 00:04:16.255 Okay? Right? So actually, like, I mean, 93 00:04:16.635 --> 00:04:20.855 what's been the trend for like 20 something years, right? 94 00:04:20.915 --> 00:04:23.855 Oh, you gotta eat like six, you know, little meals a day 95 00:04:23.855 --> 00:04:25.495 or, you know, right? 96 00:04:25.875 --> 00:04:27.095 How many meals should you eat a day? 97 00:04:27.275 --> 00:04:29.215 The truth is it doesn't really f*****g 98 00:04:29.215 --> 00:04:30.535 matter that much, right? 99 00:04:31.995 --> 00:04:36.865 Except for how it actually impacts the individual 100 00:04:36.865 --> 00:04:39.985 person in terms of their appetite and how they feel, right? 101 00:04:39.985 --> 00:04:42.345 So whether you eat one meal a day 102 00:04:42.605 --> 00:04:45.345 or six meals a day has less to do 103 00:04:45.345 --> 00:04:48.425 with the physiological effect as much 104 00:04:48.425 --> 00:04:52.985 as it does on basically how well you feel on 105 00:04:52.985 --> 00:04:54.225 that particular thing, right? 106 00:04:54.285 --> 00:04:58.465 And also simply how easy it is for you to manage, right? 107 00:04:59.285 --> 00:05:03.865 So, um, I believe I have a a slide specifically on that, 108 00:05:03.865 --> 00:05:05.385 so I won't go any more detail on that, right? 109 00:05:05.645 --> 00:05:09.585 Um, so what are our non physiological keys to success? 110 00:05:10.175 --> 00:05:12.465 It's gonna be clear expectations. Okay? 111 00:05:13.015 --> 00:05:16.625 What are the things that they have to do to get the result? 112 00:05:17.125 --> 00:05:19.705 And what happens if they don't do those things? 113 00:05:20.135 --> 00:05:21.705 What flexibility do they have? 114 00:05:21.845 --> 00:05:24.145 So basically we want to let people know like, okay, 115 00:05:24.145 --> 00:05:26.385 this is the minimum that you can do 116 00:05:27.325 --> 00:05:29.545 and here's kinda like the maximum that we could do. 117 00:05:30.725 --> 00:05:35.565 And based off of your preferences, we have some work 118 00:05:35.565 --> 00:05:36.765 to get in here, but if you go 119 00:05:36.765 --> 00:05:38.205 below this, this is what's gonna happen. 120 00:05:38.425 --> 00:05:41.405 If you go over this, this is what's gonna happen. Okay? 121 00:05:41.905 --> 00:05:43.685 We want to use the appropriate amount of structure 122 00:05:43.685 --> 00:05:45.445 and flexibility for the client, okay? 123 00:05:46.345 --> 00:05:50.485 All anybody here on a vegan diet or a carnivore diet 124 00:05:51.425 --> 00:05:54.365 or any other single food diet, right? 125 00:05:54.475 --> 00:05:58.885 Okay. So, uh, what is the benefit of 126 00:05:59.755 --> 00:06:01.085 very restricted diets? 127 00:06:02.785 --> 00:06:04.165 Why do, why do so many people? 128 00:06:04.315 --> 00:06:08.245 Like despite, you know, late Norton coming on the internet 129 00:06:08.245 --> 00:06:09.805 and being like, everybody that does those 130 00:06:09.805 --> 00:06:10.885 is f*****g stupid, right? 131 00:06:11.265 --> 00:06:13.845 Why do, why do, why does everybody choose to just be stupid 132 00:06:13.905 --> 00:06:15.925 and do those diets anyway and prefer them? 133 00:06:16.525 --> 00:06:18.565 I have a client who doesn't have very good self-control, 134 00:06:18.615 --> 00:06:19.765 comes with carbohydrates. 135 00:06:19.865 --> 00:06:23.925 So switching to the carni beat those things. 136 00:06:23.985 --> 00:06:25.585 Yep. Weight loss. 137 00:06:26.415 --> 00:06:29.345 Yeah. Okay. So self-control, right? 138 00:06:29.765 --> 00:06:30.785 Reduce variables. 139 00:06:30.895 --> 00:06:32.945 Yeah, there's, I mean, let's take the 140 00:06:32.945 --> 00:06:34.385 carnivore diet for example, right? 141 00:06:34.495 --> 00:06:36.905 Okay. How easy is it to follow that diet? 142 00:06:36.905 --> 00:06:39.745 Like, does it take a lot of intellectual, like, do you have 143 00:06:39.745 --> 00:06:41.625 to sit down and like, Hmm, what are the macros 144 00:06:41.625 --> 00:06:43.905 and what does you know, it's f**k eat f*****g meat. 145 00:06:43.905 --> 00:06:45.905 Right? Like, there you go, right? 146 00:06:46.045 --> 00:06:48.545 Do you have to think about whether it has carbs? No. 147 00:06:48.605 --> 00:06:52.305 You know? So the more structure you have, 148 00:06:53.525 --> 00:06:55.545 the fewer decisions a person has to make. 149 00:06:56.545 --> 00:06:58.195 Okay? So for people 150 00:06:58.825 --> 00:07:01.435 that the most challenging thing is it's like, f**k, 151 00:07:01.735 --> 00:07:03.395 the more decision, the more times I have 152 00:07:03.395 --> 00:07:06.795 to make the right decision, the greater the chance I'm 153 00:07:06.795 --> 00:07:07.875 likely to make the wrong decision. 154 00:07:08.305 --> 00:07:13.155 Okay? For other people, if something is too strict 155 00:07:14.265 --> 00:07:15.555 that actually bothers them, 156 00:07:15.825 --> 00:07:19.075 like they need some variability, okay? 157 00:07:19.585 --> 00:07:22.755 They can't eat the same thing over and over and over again. 158 00:07:22.755 --> 00:07:23.915 That's what makes them miserable 159 00:07:23.915 --> 00:07:25.595 and that's what's gonna make them go off the edge. 160 00:07:25.855 --> 00:07:27.635 So you have some people where the best way 161 00:07:27.635 --> 00:07:30.235 that you can keep them on track is reduce the number 162 00:07:30.235 --> 00:07:31.715 of decisions that they have to make. 163 00:07:32.375 --> 00:07:34.955 And you'll have other people where if they don't have 164 00:07:35.465 --> 00:07:38.835 some flexibility, what they will do is it's like, okay, 165 00:07:39.055 --> 00:07:40.595 if I'm stuck to this on one option 166 00:07:40.615 --> 00:07:43.715 and I don't want, instead of choosing the next best option, 167 00:07:43.815 --> 00:07:46.195 I'm just gonna choose the most wrong option as possible. 168 00:07:46.635 --> 00:07:48.315 'cause that's the greatest degree of variance 169 00:07:48.315 --> 00:07:50.035 that I could have, right? 170 00:07:50.575 --> 00:07:54.115 So you have to find the amount of structure 171 00:07:54.255 --> 00:07:57.115 and flexibility that suits the client. 172 00:07:57.425 --> 00:07:59.595 Okay? How many of you guys like 173 00:08:00.415 --> 00:08:03.195 change a person's program every month? 174 00:08:04.875 --> 00:08:08.735 Okay? How many of you guys, every two months, how many 175 00:08:08.735 --> 00:08:09.895 of you guys work with people in person? 176 00:08:10.985 --> 00:08:12.955 Okay? How many of you guys that work with people in person 177 00:08:13.585 --> 00:08:15.675 have a little bit of variety in your programs? 178 00:08:15.675 --> 00:08:19.875 Kind of almost, you know, on the day or weekly basis, right? 179 00:08:20.135 --> 00:08:22.515 The gym is, depends on how busy the gym is. Yeah. 180 00:08:22.895 --> 00:08:25.075 So sometimes it's unplanned, right? Okay. 181 00:08:26.055 --> 00:08:29.075 So when it comes to body composition 182 00:08:29.815 --> 00:08:32.355 and even hypertrophy to a degree, okay? 183 00:08:33.535 --> 00:08:36.715 You know, the evidence-based committee likes to say, oh, 184 00:08:36.715 --> 00:08:38.355 cool, we have to focus on progressive overload. 185 00:08:38.355 --> 00:08:40.355 So you have to do the same things over and over 186 00:08:40.355 --> 00:08:41.435 and over and over again, right? 187 00:08:42.025 --> 00:08:44.715 What we actually need, like for her prophy, 188 00:08:44.735 --> 00:08:47.475 is we need a, the same amount of stimulus. 189 00:08:47.975 --> 00:08:49.475 It doesn't necessarily have to come from the 190 00:08:49.475 --> 00:08:50.555 same thing, okay? 191 00:08:50.985 --> 00:08:53.355 From body com, from a body composition perspective, 192 00:08:53.895 --> 00:08:56.085 the amount of variability that we can have in training goes 193 00:08:56.085 --> 00:08:57.525 up even more, right? 194 00:08:57.525 --> 00:09:00.565 Because I mean, yes, we want to have a certain amount 195 00:09:00.565 --> 00:09:03.685 of consistency so that we can make sure that we actually are 196 00:09:04.285 --> 00:09:06.685 challenging a person and monitoring those progressions. 197 00:09:07.305 --> 00:09:09.365 But really what we need to be doing is 198 00:09:09.715 --> 00:09:12.965 however it happens, achieving a good stimulus 199 00:09:13.345 --> 00:09:14.845 and a deficit over that. 200 00:09:14.945 --> 00:09:17.925 But if the exercises change, if, you know, the way 201 00:09:17.925 --> 00:09:20.405 that we do it changes, if it's a little bit more activity 202 00:09:20.405 --> 00:09:21.685 here, a little bit more diet here, 203 00:09:22.235 --> 00:09:23.725 that stuff like the variance in 204 00:09:23.725 --> 00:09:25.405 that matters very, very little. 205 00:09:25.785 --> 00:09:28.285 As long as we're consistently getting the most important 206 00:09:28.285 --> 00:09:29.645 thing, which is actually in this case, 207 00:09:30.155 --> 00:09:31.285 achieving the deficit. 208 00:09:31.755 --> 00:09:32.805 Okay? For hypertrophy, 209 00:09:32.805 --> 00:09:34.925 it's the most important thing is we're still getting 210 00:09:35.235 --> 00:09:36.685 that mechanical tension stimulus. 211 00:09:36.905 --> 00:09:40.405 So you could, like, you could never do the same program 212 00:09:41.905 --> 00:09:43.245 and for hypertrophy 213 00:09:43.245 --> 00:09:45.165 and fat loss, if you never did the same workout twice, 214 00:09:45.745 --> 00:09:48.005 you could still be successful for strength. 215 00:09:48.785 --> 00:09:50.565 That's gonna be a very, very different thing 216 00:09:50.625 --> 00:09:51.845 or performance based goals 217 00:09:51.845 --> 00:09:55.965 because there's a skill that we have to have, right? 218 00:09:56.305 --> 00:09:57.805 And we're scaling that. Okay? 219 00:09:58.225 --> 00:10:01.405 So how much flexibility do people need? 220 00:10:01.475 --> 00:10:04.085 Well, part of this is not just gonna be like 221 00:10:04.085 --> 00:10:05.685 how much variance do they need in their nutrition? 222 00:10:05.705 --> 00:10:09.685 But also then what about in terms of their exercise 223 00:10:10.185 --> 00:10:12.205 and how much flexibility do they have 224 00:10:12.825 --> 00:10:14.045 in the ways that they can get it? 225 00:10:14.045 --> 00:10:17.925 Right? Do they have to do hit on the bike, right? 226 00:10:18.185 --> 00:10:20.005 Or do they have options, right? 227 00:10:20.305 --> 00:10:22.605 Can they do a run walk or, or multiple things, right? 228 00:10:22.605 --> 00:10:26.645 Like, so for some people you only want to give them 229 00:10:26.645 --> 00:10:30.045 that one option so that there's no decisions to make, right? 230 00:10:30.045 --> 00:10:31.165 You're gonna stick to one thing 231 00:10:31.165 --> 00:10:32.205 and they're gonna do that one thing. 232 00:10:32.455 --> 00:10:33.685 Maybe you varied over time, 233 00:10:33.825 --> 00:10:36.045 but you're just like, no, this is your one option 234 00:10:36.465 --> 00:10:37.525 and you're just gonna do that. 235 00:10:38.345 --> 00:10:40.645 For other people, the way to get them 236 00:10:40.645 --> 00:10:44.005 to be more consistent is actually say, Hey, cool, you can do 237 00:10:44.905 --> 00:10:47.565 one of these two things or one of these three things 238 00:10:48.665 --> 00:10:50.525 and they're gonna feel like that little bit 239 00:10:50.525 --> 00:10:52.405 of freedom, right? 240 00:10:52.665 --> 00:10:56.645 Is just like, that gives them the motivation of like, okay, 241 00:10:56.645 --> 00:10:59.965 cool, this program is not too, you know, 242 00:11:00.065 --> 00:11:01.125 strict for me, right? 243 00:11:01.465 --> 00:11:04.445 Not being oppressed by the calorie gods, you know, too much. 244 00:11:04.885 --> 00:11:08.325 I can, I can have a little bit of this is my decision, 245 00:11:08.425 --> 00:11:10.845 I'm doing what I want in the program, 246 00:11:11.185 --> 00:11:12.685 and other people are like, f**k what I want. 247 00:11:13.165 --> 00:11:15.205 I just don't wanna have to decide what, what to do 248 00:11:15.745 --> 00:11:16.805 and they're gonna be on the side 249 00:11:16.825 --> 00:11:18.085 and some people being gonna be in between. 250 00:11:18.235 --> 00:11:20.445 Okay? How many of you guys just listening 251 00:11:20.445 --> 00:11:21.685 to this are already thinking about kind of 252 00:11:21.685 --> 00:11:22.965 where you exist on that spectrum? 253 00:11:23.355 --> 00:11:24.765 Okay? Right? How many 254 00:11:24.765 --> 00:11:26.605 of you guys are on the more strict side? 255 00:11:26.605 --> 00:11:27.965 Raise your hand, right? 256 00:11:28.265 --> 00:11:30.245 How many of you guys are on the more flexibility side? 257 00:11:30.595 --> 00:11:32.965 Okay, so wasn't a hundred percent, 258 00:11:33.265 --> 00:11:34.845 but there tends to be a little bit 259 00:11:34.845 --> 00:11:37.405 of gender correlation with that, right? 260 00:11:37.405 --> 00:11:39.485 Whereas females tend to like to have 261 00:11:40.085 --> 00:11:41.325 a little bit more freedom of choice 262 00:11:42.025 --> 00:11:44.485 and guys tend to be more just f*****g tell me what to do 263 00:11:44.485 --> 00:11:45.485 and I'm just gonna f*****g do it. 264 00:11:45.755 --> 00:11:47.005 Okay? That doesn't mean 265 00:11:47.005 --> 00:11:48.245 that you're not gonna have crossover, 266 00:11:48.585 --> 00:11:52.405 but there is a bit of gender bias in there as well. 267 00:11:52.825 --> 00:11:56.245 So next one, mask ma. 268 00:11:58.735 --> 00:12:02.925 Maximizing the physiological benefit with the minimal amount 269 00:12:03.225 --> 00:12:04.605 of psychological stress. 270 00:12:05.275 --> 00:12:07.965 Okay? So this is where choosing 271 00:12:08.945 --> 00:12:11.685 how you go about the deficit is gonna be really valuable. 272 00:12:12.025 --> 00:12:15.645 So how many of you guys love to train? Okay? 273 00:12:16.425 --> 00:12:19.805 How many of you guys love to be hungry and diet? 274 00:12:20.995 --> 00:12:24.125 Okay, you, you love it? I know that's, yeah, right? Okay. 275 00:12:24.705 --> 00:12:27.685 All right. So reward. That's why. Yeah. Okay. 276 00:12:27.705 --> 00:12:29.445 So you're very focused on the, uh, 277 00:12:30.305 --> 00:12:31.525 the delayed gratification, 278 00:12:31.665 --> 00:12:34.085 or you are, you know, you got a little David Goggins in you 279 00:12:34.085 --> 00:12:37.165 of like, all right, I feel like a better person if I'm 280 00:12:37.245 --> 00:12:39.445 enduring some punishment and suffering, right? 281 00:12:39.865 --> 00:12:42.085 It makes me feel alive, right? Okay. 282 00:12:43.065 --> 00:12:45.525 So in this instance, what we're trying 283 00:12:45.525 --> 00:12:48.325 to do then is figure out, okay, what training tools 284 00:12:49.585 --> 00:12:52.725 can I use that are gonna give me the stimulus I want, 285 00:12:53.425 --> 00:12:55.405 but are the at least adverse, right? 286 00:12:55.625 --> 00:12:59.125 So if somebody, if the, if somebody hates squats 287 00:13:00.305 --> 00:13:03.645 and they have, they have machines or whatever, cool. 288 00:13:04.085 --> 00:13:05.485 Choosing an exercise that they like 289 00:13:05.485 --> 00:13:07.485 that accomplishes the same thing as squat 290 00:13:08.265 --> 00:13:09.965 is simply a way of doing this, okay? 291 00:13:10.625 --> 00:13:13.805 If somebody loves carbs, okay, 292 00:13:14.615 --> 00:13:17.485 could we go on a low fat diet for a while? 293 00:13:17.485 --> 00:13:19.685 As long as it's not too low and it's not too long? Sure. 294 00:13:19.985 --> 00:13:21.245 If somebody loves fat 295 00:13:21.245 --> 00:13:23.285 and salt, could we go on a low carb diet? 296 00:13:23.475 --> 00:13:26.525 Sure. If somebody loves a big meal, 297 00:13:26.775 --> 00:13:28.965 could we reduce the number of meals that they eat, right? 298 00:13:29.225 --> 00:13:30.885 If somebody loves the snack, 299 00:13:30.975 --> 00:13:33.765 could we give them more meals throughout the day? 300 00:13:33.765 --> 00:13:35.765 Right? So all we are trying 301 00:13:35.765 --> 00:13:38.405 to do is figure out can we use a strategy 302 00:13:38.835 --> 00:13:41.885 that gives us the physiological thing we need in the way 303 00:13:41.885 --> 00:13:43.925 that's gonna be the least stressful for them, right? 304 00:13:44.085 --> 00:13:46.365 And so sometimes that means it's the one 305 00:13:46.365 --> 00:13:48.325 that's gonna conform with their current habits 306 00:13:48.345 --> 00:13:50.205 and lifestyle the best, right? 307 00:13:50.305 --> 00:13:53.325 And sometimes it's just gonna be simply the thing that they 308 00:13:53.835 --> 00:13:56.645 like the most, or avoiding the thing 309 00:13:56.645 --> 00:13:58.805 that they hate the most, right? 310 00:13:58.805 --> 00:14:00.925 You're not always gonna be able to satisfy everything 311 00:14:00.925 --> 00:14:02.565 because obviously people's preferences, 312 00:14:03.305 --> 00:14:05.005 if there was no cost, would just be 313 00:14:05.005 --> 00:14:06.245 to keep doing whatever the hell they're doing, 314 00:14:06.245 --> 00:14:08.205 which is not spending time at the gym 315 00:14:08.225 --> 00:14:10.325 and eating whatever they want to eat, et cetera, right? 316 00:14:10.545 --> 00:14:15.125 But we can find how do we get what we need outta the gym? 317 00:14:15.185 --> 00:14:18.445 How do we get what we need outta nutrition in the least 318 00:14:19.235 --> 00:14:21.005 adverse way to them? 319 00:14:21.065 --> 00:14:23.645 That's one of the, that's one of the nice things about, 320 00:14:24.495 --> 00:14:28.845 we'll say this era in the evidence-based space 321 00:14:28.845 --> 00:14:31.525 where people tend to be focusing on the null hypothesis 322 00:14:31.525 --> 00:14:34.405 of like, okay, yeah, it doesn't matter how you do this. 323 00:14:34.555 --> 00:14:36.285 Like as long as you get in, you know, 324 00:14:36.825 --> 00:14:38.965 enough training stimulus, doesn't matter 325 00:14:38.965 --> 00:14:40.205 how you get it in, right? 326 00:14:40.265 --> 00:14:41.485 As long as you get in the deficit, 327 00:14:42.035 --> 00:14:43.365 doesn't matter how, right? 328 00:14:43.545 --> 00:14:47.685 Now the part that loses is it does for sure matter how 329 00:14:47.705 --> 00:14:48.765 for an individual person. 330 00:14:49.915 --> 00:14:52.405 But what we can take from the evidence is, is that, hey, 331 00:14:53.675 --> 00:14:57.885 none of these methods are principally significantly superior 332 00:14:57.905 --> 00:15:00.485 to the other, meaning that I can use the one 333 00:15:00.485 --> 00:15:03.965 that works better for a person without having fomo 334 00:15:04.035 --> 00:15:07.245 that the other method would have worked better, even if 335 00:15:07.305 --> 00:15:09.685 for this person, it seems like it would not have 336 00:15:09.685 --> 00:15:11.845 to worry about, oh, oh, we're leaving gains 337 00:15:11.865 --> 00:15:13.165 or progress off the table 338 00:15:13.555 --> 00:15:17.005 because we chose to go with two meals 339 00:15:17.025 --> 00:15:19.005 or three meals a day instead of five or six. 340 00:15:19.275 --> 00:15:20.885 Like, you don't have to think about that, right? 341 00:15:21.185 --> 00:15:22.925 Oh, we're not getting the progress 342 00:15:22.925 --> 00:15:24.405 because we pulled a little bit more calories 343 00:15:24.405 --> 00:15:25.565 from fat instead of carbs. 344 00:15:25.565 --> 00:15:26.925 No, you don't have to worry about that. Okay? 345 00:15:27.155 --> 00:15:31.005 There's gonna be certain limitations where, okay, 346 00:15:31.005 --> 00:15:34.205 we can only go so low in fat, okay, 347 00:15:34.265 --> 00:15:36.525 before it becomes negative, right? 348 00:15:36.755 --> 00:15:37.925 Depending on how we're training, 349 00:15:37.925 --> 00:15:39.605 maybe we can only go so low in carbs. 350 00:15:39.605 --> 00:15:42.805 Obviously we need a certain amount of protein, right? Okay. 351 00:15:43.225 --> 00:15:45.285 We probably can't go to like, you know, 352 00:15:45.625 --> 00:15:47.565 one meal every three days, right? 353 00:15:47.705 --> 00:15:50.605 Or, you know, just like, you know, 20 micro meals a day. 354 00:15:50.605 --> 00:15:53.005 Like there is, there are some boundaries, 355 00:15:53.105 --> 00:15:55.365 but we can find something that will work, okay? 356 00:15:55.865 --> 00:15:57.765 Um, the last one on here, okay? 357 00:15:58.585 --> 00:16:01.725 Non physi for the non physiological keys to success goals 358 00:16:01.725 --> 00:16:03.565 and miles milestones to promote 359 00:16:03.785 --> 00:16:08.205 and reward adherence, not just progress. 360 00:16:08.995 --> 00:16:12.565 Okay? So what we should have 361 00:16:13.845 --> 00:16:15.145 is check. 362 00:16:15.175 --> 00:16:19.625 Like if we get in X amount of steps, 363 00:16:20.005 --> 00:16:21.985 or you're using something like this, 364 00:16:22.125 --> 00:16:26.025 you can look at like active calories for the week, right? 365 00:16:26.785 --> 00:16:28.745 X amount of sessions for the week. 366 00:16:29.405 --> 00:16:32.545 How many meals did I cook myself, right? 367 00:16:32.545 --> 00:16:35.465 Like, so basically we, what we can do is we can make things 368 00:16:35.465 --> 00:16:37.305 where basically people are getting check marks 369 00:16:37.305 --> 00:16:38.305 for doing the tasks. 370 00:16:38.685 --> 00:16:40.585 And what we want to do is provide reward systems 371 00:16:40.645 --> 00:16:42.025 for accomplishing the task. 372 00:16:42.965 --> 00:16:46.025 So writing the program, your goal is 373 00:16:46.025 --> 00:16:50.185 to help them lose x amount of pounds over X amount of time, 374 00:16:51.395 --> 00:16:53.775 but for them, you don't give them that goal. 375 00:16:53.775 --> 00:16:54.775 They already have that goal. 376 00:16:54.775 --> 00:16:56.175 That's why they hired you to help them achieve. 377 00:16:56.605 --> 00:16:59.215 What you need to do is you need to translate that into cool, 378 00:17:00.515 --> 00:17:03.855 in order for me to get that, what I need for you is 379 00:17:03.855 --> 00:17:06.295 to get five hours of training a week. 380 00:17:06.315 --> 00:17:08.095 And maybe that's three hours in the gym 381 00:17:08.195 --> 00:17:11.095 and two hours, you know, doing walking 382 00:17:11.115 --> 00:17:12.335 or cardio, like whatever, right? 383 00:17:12.355 --> 00:17:17.215 So actually making them goals that reward adherence 384 00:17:17.265 --> 00:17:20.745 where it's literally them checking things off, okay? 385 00:17:21.875 --> 00:17:24.215 And then we can also have progress goals 386 00:17:24.285 --> 00:17:26.615 that aren't just body composition, where it's like, okay, 387 00:17:26.615 --> 00:17:29.255 cool, we're gonna get to the point where we can do, 388 00:17:29.475 --> 00:17:31.735 you know, split squats with a quarter of your body weight, 389 00:17:31.735 --> 00:17:33.175 we're gonna get to the spot point 390 00:17:33.175 --> 00:17:34.975 where we can squat this much of your body weight. 391 00:17:34.975 --> 00:17:36.535 We're gonna get to the point where you can do a pull up. 392 00:17:36.535 --> 00:17:38.615 We're gonna get to the point this, that, and the other. 393 00:17:38.615 --> 00:17:40.295 We're gonna get to the point where you can run a mile, 394 00:17:40.305 --> 00:17:42.255 we're gonna get to the point of X, Y, Z, right? 395 00:17:42.315 --> 00:17:46.535 So a lot of these goals are ways for you 396 00:17:46.535 --> 00:17:48.615 to have other areas of focus, 397 00:17:49.265 --> 00:17:50.605 but also to be like, cool, 398 00:17:51.465 --> 00:17:54.005 you're not just focusing on body comp. 399 00:17:54.005 --> 00:17:56.925 Because imagine 400 00:17:57.355 --> 00:18:01.045 that you guys put in your GPS, like, you know, he is like, 401 00:18:01.045 --> 00:18:02.285 Hey, gimme the directions for whatever. 402 00:18:02.305 --> 00:18:04.365 And usually it gives you like one, two, 403 00:18:04.495 --> 00:18:06.765 maybe it gives you like three ways to get there, right? 404 00:18:06.895 --> 00:18:08.485 Where it's like, okay, cool, this one, 405 00:18:08.525 --> 00:18:09.525 I can avoid this thing. 406 00:18:09.585 --> 00:18:11.605 And you know, this one, hey, this one's 407 00:18:11.605 --> 00:18:13.805 by the mountains instead of driving through f*****g Denver, 408 00:18:14.265 --> 00:18:16.805 you know, but it takes five more minutes, et cetera. 409 00:18:16.865 --> 00:18:18.285 You have a couple decisions to make. 410 00:18:18.955 --> 00:18:21.205 Imagine that you put in the GPS 411 00:18:21.785 --> 00:18:26.405 and it gave you every possible way to get somewhere, right? 412 00:18:26.505 --> 00:18:28.605 And you had to sit here and, and sort through it, right? 413 00:18:29.625 --> 00:18:30.885 That's what it's like. 414 00:18:31.145 --> 00:18:33.245 If you're saying, okay, cool, I wanna lose 20 pounds. 415 00:18:33.305 --> 00:18:36.985 How many ways are there to lose 20 pounds near infinite? 416 00:18:37.495 --> 00:18:40.345 Okay? So if there's near infinite ways to do it, 417 00:18:41.165 --> 00:18:42.865 how do I track that I am actually 418 00:18:42.925 --> 00:18:44.105 on the right path to do it? 419 00:18:44.685 --> 00:18:47.025 If I, if there's so many possible paths, 420 00:18:47.125 --> 00:18:48.865 how do I track which path? 421 00:18:49.125 --> 00:18:53.025 So part of putting in these little adherence things is you 422 00:18:53.025 --> 00:18:54.145 are creating the path 423 00:18:54.845 --> 00:18:57.065 and you are putting things to reinforce that they are on 424 00:18:57.065 --> 00:18:58.425 that path, or at least the one 425 00:18:58.425 --> 00:19:00.665 that you guys chose together to work on. 426 00:19:01.055 --> 00:19:04.465 Okay? So when achieving the goal, 427 00:19:05.645 --> 00:19:07.385 the method to get there is so ambiguous. 428 00:19:07.385 --> 00:19:08.385 There's so many options 429 00:19:09.735 --> 00:19:12.665 that becomes extremely daunting, right? 430 00:19:12.965 --> 00:19:14.625 And you just, you don't know where you are. 431 00:19:15.405 --> 00:19:18.385 So if you guys do things that basically create a path of, 432 00:19:18.845 --> 00:19:21.345 in order to get there, I'm gonna lay out all these little 433 00:19:21.345 --> 00:19:23.025 breadcrumbs that we're gonna accomplish 434 00:19:23.325 --> 00:19:25.065 and that lets us know that we're on the way there. 435 00:19:25.775 --> 00:19:27.185 Then they know, cool, 436 00:19:27.405 --> 00:19:31.345 I'm actually following the correct GPS coordinates to get 437 00:19:31.345 --> 00:19:32.425 to my goal, right? 438 00:19:32.605 --> 00:19:35.625 And so all you have to do is use your coaching brain 439 00:19:35.625 --> 00:19:37.825 and figure out, okay, I'm writing the program to get here. 440 00:19:38.125 --> 00:19:41.145 How do I reverse engineer this programming into 441 00:19:41.805 --> 00:19:43.865 here's the things that we're actually gonna be accomplishing 442 00:19:43.865 --> 00:19:45.905 on the way, and then just simply have them 443 00:19:46.665 --> 00:19:48.185 checking those things off throughout the process. 444 00:19:48.895 --> 00:19:49.185 Okay?