more important than the first four rules combined of course it is it's the solution to all life's problems there is no better solution to every problem in the world you can't solve a math problem do tip number five are you ready for it [Music] coach Craig in today's video my five must follow rules to cut your body fat in half and notice the first thing I said is in half I didn't say single digit body fat I said in half and so if you're 30 body fat a realistic goal in half 15 if you start at 20 realistically probably 10 now on the other hand if you're morbidly obese perhaps 50 60 body fat or more guy like Brentley your goal should not be to get shredded to get to single digit body fat sure you want to but half that is realistic and so imagine Brentley with 60 plus percent body fat if he gets down to 30. that should be good enough rule number one eat the most amount of calories possible that still allows you to lose weight if you're in a 500 calorie daily deficit that equates to one pound of fat a week There's 3 500 calories in one pound and so 500 times 7 3 500 calories to lose two pounds a week you have to be in a daily deficit of 1 000 calories per day day that is in fact a law and so the more calories you eat the easier the diet is going to be the slower your weight loss is going to be but the more likely you're going to lose the weight and keep it off for the rest of your life track your weight daily and use your median weight in order to determine your trend line whether you're losing weight or gaining weight if you're losing weight too quickly eat more if you're not losing weight at all eat less if you're overweight but not buy too much perhaps you're at 20 25 body fat try not to lose more than 0.5 percent of your body weight per week if you're obese it's okay to bump that up to one percent body fat per week and it is suggested that if you're morbidly obese losing at a rate of 1.5 percent per week that that's okay but personally from my own experience as a coach having coached thousands of people those who lose weight the quickest or most often the ones that are going to regain the weight and so I'd much rather see people trying not to lose more than one percent body fat a week even if if you're morbidly obese and so take a 200 pound person for example if you lose at a rate of 0.5 a week that is one pound to do so you need to be in a daily calorie deficit of 500 calories if you try to lose one percent a week that's two pounds that equates to a daily deficit of 1 000 calories now I don't know about you but a thousand calorie deficit that is the law for example at 200 pounds you'd have to walk 7.7 miles to burn off a thousand cows the average gym goer would have to work out with weights for about three hours and even if you're super fit like coach reg racing bikes at your maximum speed it's still going to take me going harder than last time a full hour to burn off a thousand calories and for example in five pounds of strawberries that's a thousand calories and so think of it you're either having to reduce your intake of food by a thousand calories or burn off 1000 calories more or a combination of both but that is a lot so trying to lose more than 1 percent of your body weight in any given week that is a daunting task for most people especially considering you're gonna have to do this for perhaps 10 15 maybe even 20 or more weeks and one thing to note when weighing yourself daily don't judge your self-worth based on the number on the scale you're not going to see the number go down every single day nor should you but what you want to see is that the median weight essentially the average weight for the week that that goes down from week to week and if it doesn't that's okay but if after three weeks you're not seeing a change it's time to either eat less or exercise and to the opposite extent if you're losing weight too quickly you might be thinking yes this is amazing this is wonderful wrong you don't want to lose weight too quickly as it may in fact be muscle and oftentimes it's a lot of water and so please lose the weight slower than last time refer to step one and tip number three this is a must you have to exercise what kind of exercise well you need to do both cardio and lift weights you need to do both why well if you're just doing cardio which I suggest 150 minutes of moderately intense cardio per week that's Zone 2 cardio it's not Grandma Josephine slow little walking around but it's also not sprinting it's somewhere in the middle it's a modern paste that's comfortable but that you're pushing yourself a little bit well if all you do is cardio and you're in a calorie deficit eventually you're going to lose muscle and muscle is metabolically active and you're thinking I don't need to exercise I'm just going to take osempic or semi-glutide well guess what if you take that study show yeah probably lose about 15 percent of your body weight and so that 200 pound individual 15 of that gonna lose about 30 pounds problem is about 40 percent of that weight loss it's going to be muscle and so 40 30 pounds that's eight pounds of lean tissue and eight pounds of lean tissue will reduce your BMR which is the calories you're burning doing nothing by 64 per day add to that the Lost Valerie burn through neat non-exercise activity thermostat you know the calories just standing around twiddling your thumbs bopping your head just going about your daily chores as well as exercise equates to 160 calories per day and you're thinking that's not a lot it's just 160 calories so what I don't need that muscle well in a year it's over 58 000 calories the equivalent of over 16 pounds of body fat all because you chose to use ozempic and not lift weights and do cardio and so congratulations you just lost out on the opportunity to lose 16 pounds of fat because you're too lazy to exercise not to mention exercise increases longevity you know stay on this Earth longer and so if you don't want to live a long and healthy lifestyle well don't do cardio but don't be upset when you don't live longer than last time and as far as weight is concerned it's not that hard you just need to train each body part twice a week and On Any Given body part perform at least one hard set and by hard what do I mean I mean hard for you if you've never been to the gym before hard as anything it's just showing up and going through the motions if you literally go to the gym and warm up the muscles your muscles are going to have a stimulus for muscle growth to occur but if you're already training harder than last time you're already coach Greg you're trained to failure and Beyond well do one set like that if you do that you're going to keep the muscles that you have you preserve them you preserve your metabolism so that in the future you have an easier time to maintain the weight loss and if you don't want to do structured exercise like cardio classes and so on please just go by your steps work your way up to 12 000 steps a day if you can do that you maximize longevity through walking and so if you're at 5 000 steps now work your way up perhaps to eight thousand ten and twelve if you're already at eight well jump right into 10 and 12. but if you're already doing 12 000 steps a day no point in doing more try and do harder forms of cardio for you walking is easy if it's not improving or maintaining your Fitness then walking it's not even exercise it's just moving around to me that's just called neat I want you to exercise I want you to push yourself beyond what you're normally accustomed to if you you can do that you're going to increase your VO2 max VO2 max the number one predictor of longevity number four you gotta do this remove all the crap junk from your house or at least from site and replace it with healthy foods and or snacks out of sight out of mind if you have junk food in plain sight you're going to Crave it every time you see it you're going to have to use your willpower to avoid the temptation to eat and so why not remove the junk in the first place it will become that much easier and just think of it if you have healthy food snaps available at all times if you are getting a craving if you are hungry you'll quickly reach that healthy choice and so whether you're at home at work driving around visiting various locations please bring something healthy with you because if you don't and you get hungry guess what you're gonna do you're gonna go and find the nearest Tim Hortons like will Tennyson dozen eat a bunch of donuts and if not you're gonna grab some cookies chips desserts caddies and so on you know you are I can read your mind and what a filthy but I get your mind out of gutter I see what you're thinking last night and so in being proactive keeping healthy foods around you make it that much easier to stick to your diet and tip number five this by far the most important you need to do this more important than the first four rules combined of course it is it's the solution to all life's problems there is no better solution to every problem in the world you can't solve a math problem do tip number five are you ready for it my brand new anabolic cookbook 3.0 180 recipes 60 more recipes than the last one amazing colored photos for almost every single recipe tables and charts for calories and fruits vegetables protein content and so on quick and easy recipe that any can make so easy and remember they are low calorie high protein high fiber meals for the big eater and let's be honest our people are overweight people that hardly any keeping oh I hardly touch food are they big eaters they want a lot of food and remember if you are on a diet that you don't love how long are you gonna stick to that diet why do you think that year after year I'm able to stay in this league I practice what I preach and eating meals for my cookbook I do every single day and not only that if you were to read the circle diet book my life's work how to lose weight keep it up for the rest of your life you'd understand everything you wouldn't need to know anything more why hire a coach when you literally have one at your fingertips the cookbooks the circle diet book it's more than you'll ever need to understand even if you only eat one meal a day that can be the difference between success and failure when it comes to your diet so you don't have to track every freaking macro you don't have to eat chicken broccoli and rice you just get the cookbook eat until you're full satiated and try and do some cardi workout follow these tips and you're going to lose weight it really is that simple but I don't need it I'm just gonna use my will power how's that work for you in the past how many of you on your first try have lost the weight and kept it off your entire life almost no one and so if you've tried other diets and failed in the past it's not even your fault of course you failed you're biologically programmed to want to eat and so unless the diet accounts for this how can you expect to be successful let's remember I've made these recipes over Decades of dieting done 59 bodybuilding competitions I've been on diets since I was a teenager I'm 47 years of age I've coached thousands of people lose weight and why are there success rates so much higher with me than other coaches because I understand what they're going through I know that to lose weight you can't be starving you can't be hungry all the time and you need to Love Not Just Like Love what you're eating and so because of that I invented creative recipes recipes that allow you to be full but that still taste amazing so that it's that much easier to stick to your diet and so the number one reason diets fail it's because people are hungry and so imagine being on a diet not being hungry all the time and loving not just liking what you're eating imagine how easy that diet would be and some people are saying oh no I tried to diet I got down to seven percent body fat and I was hungry all the time did I tell you to get to single-digit body fat or do I preach 15 body fat I'm not saying I want you to get my cookbook and get to five percent body fat year round doesn't make sense no matter who you are if you diet for too long to get too lean it's not going to be healthy testosterone levels are gonna fall but when my diets my cookbooks do it allows you to maintain a healthy body fat percentage for you notice at the start of the video I said cut your body fat in half did I say to get the single-digit body fat and so if you're 20 you can get to ten fifty percent you get to 25. half of your body fat isn't that enough remember when I keep saying halfway there your dream physique you're not getting it halfway there how is half not good enough as long as you're trying you're trying to be the best version of yourself you're trying to improve is that not enough of course it is you should be proud of the weight loss that you're able to achieve and what would be better to lose 100 pounds only to regain it or better to lose 50 and keep it off and so please click the link in description go and check out bright brand new cookbook 3.0 bigger better than ever before and my favorite recipes the anabolic mushroom risotto I'm eating it every single day that is a must so many new recipes can't wait for you to try them out subscribe click the Bell button comment for the algorithm don't forget to watch one of the bloops head over to my website remember code Greg 10 off the cookbooks training books coaching Plans by me my team the circle die poke is talking about that today also the harder than last time clothing line you know we got the tank tops the shirts the hoodies the shorts the jogging pads head over to website codedrag 10 off follow me in the gram Greg do set ifbb pro and until next time I I'm out