Here are the time stamps for all the different topics that we covered during the podcast... 2:18 - Setting Realistic Fat Loss Expectations. How long it took Jeff to lose 60 pounds of body fat in a safe and sustainable way. 3:52 - Why it's so hard to stay lean and keep the weight off after following a low calorie cutting diet. 4:35 - The First Step To Fat Loss - do this before you start dieting. 6:26 - Jeff's top 3 habits that he follows to stay lean year round. 8:10 - Why Exercise is more important than Diet for losing weight. 9:43 - The ONE commonality that all Fitness Influencers share that is a key factor to their health and fitness success. 10:16 - Jeff's weekly workout routine - a full break down of exactly what he does to build muscle, lose fat, and maintain visible abdominal definition. 12:00 - How to avoid getting "Skinny Fat". 12:36 - The Truth about weight loss medications like Mounjaro and Ozempic. 13:26 - Why building more muscle is critical for losing body fat. 14:11 - Strength Training vs Cardio - what's better for improving your body composition and losing fat? 16:10 - How to Eat More Food while losing fat and getting leaner. 17:52 - Stop Fasting and Start Eating to build muscle and burn fat at the same time! 20:47 - People who fail to reach their fat loss goals rarely eat enough protein. Why you need to prioritize protein if you want to maximize fat loss. 21:02 - How to calculate your daily protein intake needs. 21:56 - Simple Diet Trick to curb your appetite and make you feel fuller for longer. 23:57 - When you should use calorie tracking and macro tracking apps like My Fitness Pal. 24:42 - The Truth About Peanut Butter! 27:20 - The Truth About Dairy Products! 29:00 - Delicious Hack to make eating vegetables more enjoyable. 31:35 - The Truth About "Cheat Meals"! 32:42 - Lee's "Salad Dressing Hack". 34:11 - How to stay full, improve your gut health, and stabilize your blood sugar. 35:02 - How to dial in your nutrition for faster fat loss results. 36:24 - How to set your "Fat Loss Thermostat" to your desired level of leanness. 37:53 - Eat until you are 80% full. 38:30 - How we're teaching our 7 year old son to get in tune with his natural hunger and fullness signals and never overeat. 40:30 - Re-programing your appetite so that you stop eating when you're comfortably full and NOT when you can't eat another bite. 41:16 - Simple Trick that will instantly let you know when you've eaten enough for a meal. 43:52 - Do these 2 things and you'll avoid getting fat without counting calories. 46:53 - Lose 10 pounds in 1 month with diet soda. 50:30 - How to save money and eat healthy on a budget. 58:32 - The #1 skill that you need to learn to improve your health and fitness. 59:51 - Why you can't trust the nutrition guides at restaurants. Video kzread.info/dash/bejne/lJ9817KvkpDdXbA.html 1:01:23 - There is no finish line when it comes to fat loss. 1:02:00 - Why you have to feel good about your fat loss program in order to be successful.

This podcast has created a platform for important concepts to be underscored and the agony of grinding replaced with the ecstasy of sustainable progress. Both of you bring empathetic hearts to this conversation between two men who know, firsthand, how great this fitness lifestyle can become…over time. Excellent!

@TotalFitnessBodybuilding

Ай бұрын

Glad you enjoy the podcast. Thank you for sharing your comments and feedback, much appreciated.

Thank you both for doing this.

@TotalFitnessBodybuilding

Ай бұрын

You're welcome, glad you enjoy the podcast

9:01 I definitely understand what you’re saying here about the importance of exercise to keep the lifestyle. I eat way more now than I did before but I eat healthier and make better choicest. Plus I am stronger now and look better than when I was just skinny lol

@TotalFitnessBodybuilding

Ай бұрын

I appreciate you for sharing that. Eat more and burn more is a much better approach than simply trying to starve the fat like most people do.

I am really enjoying these podcasts guys. Regarding the 'can't outrun the fork' mentality. I do believe there us a lot to that because that was me for years. I was working out 5-6 days a week but i ate like crsp and drank tons if beer so I think a lot if people think they can out exercise their diet. Also inbthe liquid calories. Coffee creamer is a killer or getting latter etc. Switching to sugar free creamer ir no creamer is a gsme changer. Plus you can get Coke Zero ir Pepsi Zero for those people that don't like the taste of diet

@TotalFitnessBodybuilding

Ай бұрын

Thanks for sharing, the liquid calories are the easiest to cut out and should be the first step. There's virtually no eating satisfaction in liquid calories and you can pretty much substitute them with zero calorie or low calorie options.

A note on cheat meals, im starting to see the wisdom in integrating bits and pieces of those things you enjoy in your diet (rather than the approach of leaving it until the weekend as jeff mentioned) . I feel better knowing that on any given day, if i feel like a slice of pizza or i wanna have some alfredo pasta i can have it (but make sure its within my caloric limit for the day + make sure i already filled my protein goal) and that seems to work better for me personally (When I dedicate a meal on a given day, sometimes it leads to other cheats on that same day or the next) and it seems like its more sustainable for me personally in the long run

@TotalFitnessBodybuilding

Ай бұрын

That's a great strategy. Saving up for a "Cheat Day" usually leads to over consumption and less overall enjoyment.

@kareemyoussef2304

Ай бұрын

@@TotalFitnessBodybuilding Yeah, even if its just a cheat meal. Generally when i say its a cheat meal its not gonna be 3 slices of pizza it will be like 5-6 slices prob with a dip + soda. But If I sneak in 2-3 slices of pizza during my work week i find it easier to not need to have a full cheat meal. Ill still have cheat meals during celebrations/travel/family events/etc but like I said, when i do it this way the cheat meal becomes a 1/2 times a month kind of thing at the most

Keep em comin

@TotalFitnessBodybuilding

Ай бұрын

Thanks, will do

Hi

@TotalFitnessBodybuilding

Ай бұрын

Hello 👋