WEBVTT

1
00:00:01.945 --> 00:00:03.605
So our first mistake is what's called

2
00:00:03.925 --> 00:00:05.045
skipping the prep work.

3
00:00:05.065 --> 00:00:07.805
So let's jump right in, which is ironically exactly

4
00:00:07.805 --> 00:00:09.845
what you should not do when it comes

5
00:00:09.865 --> 00:00:11.845
to a transformation in most cases,

6
00:00:12.215 --> 00:00:13.845
which is the topic that we're starting with.

7
00:00:14.145 --> 00:00:15.845
So when we talk about the prep work,

8
00:00:16.425 --> 00:00:19.445
not everyone is in a healthy condition

9
00:00:19.545 --> 00:00:21.485
to begin a transformation.

10
00:00:21.645 --> 00:00:23.885
A transformation puts stress on your body.

11
00:00:24.105 --> 00:00:25.925
That's just the nature of what's occurring.

12
00:00:25.925 --> 00:00:27.365
When we're trying to lose fat

13
00:00:27.385 --> 00:00:29.925
or build muscle, we have to impose stresses

14
00:00:30.465 --> 00:00:33.405
to get the adaptations or the changes that we are

15
00:00:33.405 --> 00:00:35.685
after if we're not in a healthy place to be able

16
00:00:35.685 --> 00:00:38.605
to handle process and recover from those stresses.

17
00:00:39.265 --> 00:00:40.925
It can not only slow down progress,

18
00:00:41.425 --> 00:00:44.165
but kind of dig us into a hole where it's harder

19
00:00:44.265 --> 00:00:45.605
to make progress in the future,

20
00:00:45.705 --> 00:00:47.925
and we have to spend time trying to repair things

21
00:00:48.305 --> 00:00:49.885
before we can build upon them.

22
00:00:50.465 --> 00:00:51.925
So the first thing we need to do

23
00:00:52.065 --> 00:00:55.285
before jumping into a quote unquote transformation

24
00:00:55.305 --> 00:00:57.925
or starting a diet, is assessing the things

25
00:00:57.955 --> 00:01:01.285
that might inhibit the recovery from those stressors.

26
00:01:01.595 --> 00:01:04.005
This could be conditioning, whether it's cardiovascular

27
00:01:04.265 --> 00:01:05.565
or local conditioning.

28
00:01:05.565 --> 00:01:08.005
So systemic versus local conditioning of the cells

29
00:01:08.005 --> 00:01:09.045
and tissues themselves.

30
00:01:09.705 --> 00:01:11.725
It could be digestive stresses or irregularities.

31
00:01:11.985 --> 00:01:13.925
If you're not being able to digest

32
00:01:14.065 --> 00:01:16.445
and assimilate nutrients, it's gonna make it harder

33
00:01:16.465 --> 00:01:19.445
to recover, especially when we start bringing down calories.

34
00:01:19.445 --> 00:01:22.285
So the amount of nutrients available is less.

35
00:01:23.075 --> 00:01:24.605
Next is gonna be our sleep quality.

36
00:01:25.025 --> 00:01:26.765
Not just quantity, but quality.

37
00:01:27.305 --> 00:01:29.605
If we're not able to sleep consistently through the night,

38
00:01:29.605 --> 00:01:30.725
you're waking up during the night,

39
00:01:30.725 --> 00:01:32.045
you're having trouble falling asleep,

40
00:01:32.045 --> 00:01:34.725
or you're not feeling rested, waking up in the morning.

41
00:01:34.725 --> 00:01:37.085
Those are kind of the three things that we look for

42
00:01:37.105 --> 00:01:39.365
to assess the quality of your sleep.

43
00:01:40.185 --> 00:01:43.165
The lower quality of sleep we had isn't just about

44
00:01:43.165 --> 00:01:44.925
how much energy you have the next day.

45
00:01:45.355 --> 00:01:47.125
It's much more important than that.

46
00:01:47.345 --> 00:01:49.885
It also affects things like our signaling hormones, our,

47
00:01:50.065 --> 00:01:51.805
our sensitivity to insulin

48
00:01:52.005 --> 00:01:54.365
and glucose, our ability to kind

49
00:01:54.365 --> 00:01:57.205
of put those nutrients in the right places so

50
00:01:57.205 --> 00:02:00.445
that we are able to recover and repair, um,

51
00:02:00.625 --> 00:02:03.725
or maintain muscle tissue while burning off fat.

52
00:02:04.225 --> 00:02:05.325
And then inflammation.

53
00:02:05.345 --> 00:02:07.365
And inflammation is a very general term.

54
00:02:07.555 --> 00:02:10.085
There's a lot of things that can be called inflammation,

55
00:02:10.085 --> 00:02:13.405
whether that's, uh, cytokines within the muscle tissue

56
00:02:13.865 --> 00:02:17.285
or digestive distress, bloating, water retention, all

57
00:02:17.285 --> 00:02:19.165
of those things kind of fall under inflammation.

58
00:02:19.545 --> 00:02:22.245
But if we have enough of that before starting,

59
00:02:22.265 --> 00:02:24.725
and then we start throwing additional stress on top of it,

60
00:02:25.065 --> 00:02:26.125
it can make it worse.

61
00:02:26.465 --> 00:02:28.805
And inflammation, depending on what type it is,

62
00:02:29.145 --> 00:02:31.525
is another thing that can inhibit our ability

63
00:02:31.585 --> 00:02:34.525
to assimilate nutrients, repair muscle tissue,

64
00:02:34.835 --> 00:02:35.885
recover from training,

65
00:02:36.105 --> 00:02:38.045
or even make a, uh,

66
00:02:38.105 --> 00:02:41.525
larger stress response than we should actually have to.

67
00:02:41.525 --> 00:02:42.525
Things like training.

68
00:02:43.825 --> 00:02:46.525
So when we look at our conditioning, it's going

69
00:02:46.525 --> 00:02:50.245
to affect not just your ability to do more sets,

70
00:02:50.715 --> 00:02:53.245
it's gonna affect your ability to recover between sets

71
00:02:53.305 --> 00:02:54.725
and between workouts.

72
00:02:54.825 --> 00:02:56.285
So the better your conditioning is,

73
00:02:56.465 --> 00:02:57.725
the faster you can recover,

74
00:02:57.995 --> 00:03:00.685
potentially the more frequently you can train.

75
00:03:00.985 --> 00:03:02.685
The more frequently we can train,

76
00:03:03.065 --> 00:03:04.485
that's more energy expender,

77
00:03:04.515 --> 00:03:07.125
it's more nutrient partitioning opportunities,

78
00:03:07.985 --> 00:03:09.245
the better your conditioning is.

79
00:03:09.265 --> 00:03:11.765
You can also tolerate a greater energy deficit,

80
00:03:11.855 --> 00:03:14.205
which is something we're going to need if we're trying

81
00:03:14.205 --> 00:03:15.485
to lose fat quickly.

82
00:03:15.985 --> 00:03:18.045
So you will feel less fatigued

83
00:03:18.045 --> 00:03:20.765
or less tired with a greater energy deficit,

84
00:03:21.065 --> 00:03:23.245
the better your conditioning is.

85
00:03:23.505 --> 00:03:25.445
And again, there's different types of conditioning,

86
00:03:25.585 --> 00:03:27.685
but that's something we would get into more in

87
00:03:27.685 --> 00:03:28.805
depth on different topic.

88
00:03:29.905 --> 00:03:32.205
And then your tolerance to something called a high energy

89
00:03:32.235 --> 00:03:34.445
flux, which we will be covering in an upcoming video.

90
00:03:34.965 --> 00:03:37.885
A high energy flux is something that can be very valuable,

91
00:03:38.135 --> 00:03:39.965
again, when we're trying to lose fat, quickly

92
00:03:40.685 --> 00:03:43.045
maintain muscle tissue and maintain our overall health

93
00:03:43.075 --> 00:03:45.765
quality while going through the transformation.

94
00:03:49.145 --> 00:03:53.285
So once we assess where those weak links might be, we have

95
00:03:53.285 --> 00:03:54.925
to look at how are we gonna improve them.

96
00:03:54.925 --> 00:03:57.685
And those are gonna be through specific training protocols

97
00:03:57.685 --> 00:04:01.325
or programs and sometimes a pred diet diet.

98
00:04:01.905 --> 00:04:03.485
So let's start with the training.

99
00:04:04.325 --> 00:04:07.085
Locum conditioning work can improve mi what's called

100
00:04:07.085 --> 00:04:08.445
mitochondrial efficiency.

101
00:04:08.445 --> 00:04:11.285
And biogenesis, all that means is the mitochondria

102
00:04:11.285 --> 00:04:15.325
that are in your cells responsible for producing energy, uh,

103
00:04:15.325 --> 00:04:17.605
improving their ability to do that.

104
00:04:17.985 --> 00:04:19.845
And biogenesis meaning increasing the

105
00:04:19.845 --> 00:04:21.045
number of mitochondria.

106
00:04:21.545 --> 00:04:23.885
Uh, so it enhances more than you know,

107
00:04:23.955 --> 00:04:25.725
just your energy during the workout.

108
00:04:25.865 --> 00:04:29.285
Having more or more efficient mitochondria is also going

109
00:04:29.285 --> 00:04:31.165
to influence your recovery, your performance,

110
00:04:31.345 --> 00:04:32.405
and even your ability

111
00:04:32.425 --> 00:04:35.405
to resolve any inflammation more quickly.

112
00:04:37.045 --> 00:04:39.365
Systemic conditioning is gonna bring up your cardiovascular

113
00:04:39.465 --> 00:04:41.885
cardio respiratory performance, which is going

114
00:04:41.885 --> 00:04:44.125
to improve your workout performance,

115
00:04:44.125 --> 00:04:46.805
your tolerance distress, and even your sleep quality.

116
00:04:48.715 --> 00:04:51.605
When we look at the pred diet diet, that is kind

117
00:04:51.605 --> 00:04:53.245
of filling in any nutrient gaps

118
00:04:53.355 --> 00:04:54.805
that might exist depending on

119
00:04:54.805 --> 00:04:56.125
what you're currently taking in.

120
00:04:56.145 --> 00:05:00.325
So this could be basics like magnesium, D three, uh, omegas.

121
00:05:00.745 --> 00:05:02.525
Uh, if we're going super specific,

122
00:05:02.705 --> 00:05:04.845
you could even take a DNA test that might tell you,

123
00:05:05.145 --> 00:05:07.565
you know, if you need a specific, let's say form

124
00:05:07.565 --> 00:05:10.805
of B vitamin to assimilate that properly, um,

125
00:05:10.865 --> 00:05:14.125
or looking at different areas to consider based on your, uh,

126
00:05:14.125 --> 00:05:15.565
potential genetic makeup.

127
00:05:15.985 --> 00:05:18.165
But that's a very specific, uh, kind

128
00:05:18.165 --> 00:05:19.605
of in-depth application.

129
00:05:20.985 --> 00:05:22.685
And then the third thing will be figuring out your

130
00:05:22.685 --> 00:05:24.325
maintenance window, which we will cover

131
00:05:24.345 --> 00:05:25.405
in an upcoming video.

132
00:05:25.865 --> 00:05:28.725
If you don't know anything about where your maintenance is,

133
00:05:29.025 --> 00:05:31.565
it might take four to six weeks to kind of figure this out,

134
00:05:31.565 --> 00:05:33.805
because it's not just a specific calorie number

135
00:05:34.185 --> 00:05:37.005
and just plugging your info into a calorie calculator.

136
00:05:37.385 --> 00:05:38.645
It might get you in the ballpark,

137
00:05:38.745 --> 00:05:40.245
but it's not gonna tell you the whole

138
00:05:40.245 --> 00:05:41.285
story for every person.

139
00:05:42.145 --> 00:05:45.325
Um, that window may take longer

140
00:05:46.085 --> 00:05:49.125
or this prep work period may take longer if there are

141
00:05:49.125 --> 00:05:52.365
preexisting issues that we're trying to kind of sort out

142
00:05:52.425 --> 00:05:54.525
before diving into the transformation.

143
00:05:54.525 --> 00:05:56.925
So again, gut health, that could take a little bit of

144
00:05:56.970 --> 00:05:58.890
of time depending on what it is, how severe it is,

145
00:05:58.890 --> 00:06:00.205
troubleshooting sleep.

146
00:06:00.585 --> 00:06:02.765
If there's existing inflammation that we want to try

147
00:06:02.765 --> 00:06:05.805
and resolve beforehand, we want to address those first.

148
00:06:06.145 --> 00:06:07.605
So you have the best opportunity

149
00:06:07.625 --> 00:06:09.605
for success in your transformation.