Summary
Did you know that you don’t need to run 10+ miles a day or cut out your favorite dessert to see the weight loss or fat loss you desire? Well in this episode of How to Twenty-Something, I brought on Health Coach, Kyle Markle, to debunk everything you thought you knew about what it takes to lose weight (and keep it off). We provide the truth behind your fitness regimen, your nutrition, and your thought processes that drive your decisions to help you be successful on your fat loss journey.
Key Takeaways:
- What to prioritize in your fitness regimen to optimize your results
- Why you don’t need to hammer your body in the gym to see results (and why doing so will have adverse effects)
- Shift your focus in the gym from weight or fat loss to performance based
- You shouldn’t include your calories burned in your workout to your overall caloric consumption
- You don’t need to cut food groups out of your life when trying to lose weight
- Eating at home is cheaper and easier
- Your ICE food will save you time and time again
Do I need to do cardio to lose fat, or is strength training enough?
Strength training three to four days a week should be your main focus, not cardio. Cardio has a place (zone two, mostly for heart health) but it shouldn’t be the bulk of your routine. Most people over-rely on cardio for fat loss when building strength is actually the better long-term play.
Why can't I just eat back the calories I burned working out?
Because the calorie-burn numbers on your watch or the gym machine are wildly inaccurate, sometimes off by 40-50%. Trying to “earn” food through exercise is a losing game. It’s way more effective to raise your baseline metabolism through consistent training than to chase workout calorie counts.
Looking for nutrition help? CLICK HERE!
Why does the scale go up even when I'm doing everything right?
Water retention, glycogen storage, and inflammation (especially after a hard leg day or a salty meal) can swing your weight by several pounds overnight. That’s not fat gain. If the scale messes with your head, ditch it entirely and track progress through measurements, how your clothes fit, energy, sleep, and strength in the gym instead.
Related Episodes
Ep. 41 Eat and Train Like a BodyBuilder with Pro BodyBuilder, Dee Jackson
Ep. 39 The effects of eating in a calorie surplus vs a calorie deficit with Erin Derrick
Ep. 113 Everything you know about nutrition is wrong with Dee Jackson
Ep. 46 The different types of fasting
Ep. 152 Why skinny doesn’t mean healthy