 First question is from Papa bear 1414. What is your best advice for someone who wants to lose 50 plus pounds? Where to start how to stay motivated and how to transition from unhealthy to healthy habits good question and One that I think a lot of people fuck up when I look back at all the people that I've trained and Specifically ones that had 50 to 100 or more pounds that they needed to lose then if I could say that the number one mistake that they all made is For years obviously like whoever this person is they I think we can all agree that you didn't wake up one day and Put 50 pounds on right that took probably years of Bad behaviors or bad choices when it came to food and exercise and things like that and and now you're here But now you recognize it and you want to make a change but what ends up happening is we go from Hardly any movement or you know pretty sedentary lifestyle Not exercising probably not making the best food choices To I'm gonna change my life and I'm and so ever I mean you fucking throw out everything in the in the kitchen And you start all over you buy a personal trainer who's gonna train you three days a week Then the other three days you're coming in on your own or you're running or your and you and then you start eating salads You know three times a day You're taking all the fat loss supple I mean you just throw the whole kitchen sink out of it at it and That is such a bad way to attack a goal this size and You are far better off Picking one or two things in your life that you know weren't serving you towards this goal ie I drink fucking six sodas a day or I eat out a Taco Bell every single night like There's probably a lot of things in somebody who's put 50 to 100 pounds on that they were doing that they know is probably not ideal behaviors and Instead of trying to cut them all cold turkey and go balls to the wall with exercise. You were better off Starting off with one or two small goals and And fucking hammering those and hitting them home and then if they become they become new habits and new behaviors And then you slowly add to that It sounds like it's going to take you longer to get to the 50 pounds that way, but it's that's not true You'll actually get to the 50 pounds faster by doing this slow and right Then you would be if you come out the gates and you lose 20 pounds fast Because the 20 pounds typically does come off pretty fast for somebody that's got to lose 50 to 100 But then the hard plateau Comes after that and you're not even halfway to your goal and you're already doing the gym six days a week You're already eating three salads. You're already doing the protein shakes You're already taking the fat burners. You're already fucking biggest loser training where you're sweating your dick off Every day in the gym and you don't know where to go from there And the only place that you normally do is go back to where you were and then what ends up happening is you go back And you go back worse. That's what I would say is the number one mistake. Yeah, I look at your realize this that your Body is a reflection of your total lifestyle So it's everything that you do everything that you eat just basically how you live Your body is a reflection of that and now you want to radically change the way your body looks So you're going to have to change your lifestyle, but it goes a little further You're gonna have to change that lifestyle and it's gonna have to stay that way forever forever until Your last day on earth Otherwise, it'll go back. You'll go back to the way you were before So this isn't a destination that you get to and you get this accomplishment and then after you get to that accomplishment You think okay. I'm here now cool Now I can stop all this crap that I've been doing and I can go back to what I was doing before and the way it'll stay off It doesn't work that way and I think that's obvious I think a lot of people kind of understand that but you have to really understand it now once you really understand it Realize and appreciate here's a big one really appreciate that how hard it is to Fundamentally change your lifestyle. It's not easy. You're changing your life It's probably one of the hardest things you'll ever do now anytime you make a big change in a challenging change in your life The best way to do it is slowly just like what Adam was saying You're not you you're not gonna change it overnight and if you do it's not gonna stay that way permanently the statistics show it it's 100% doesn't work for most people long-term the only way to achieve long-term success is A very slow and steady approach. So what does that mean slow and steady? Does that mean I tackle everything a little bit? Maybe here's a better approach tackle one small thing at a time So maybe what you do right now is you if you're not eating vegetables say, okay I'm gonna start eating vegetables every day and just do that once that becomes Natural once that becomes a part of your life where you think to yourself like this is just the way now And it's totally I'm not gonna this is permanent then add the next thing and then do that Until it feels like it's permanent and then add the next thing and and be kind to yourself If you're not exercising at all and you never have exercise or it's been a long time Going from that to three or four days a week in the gym. You're not being very kind to yourself You're not really being empathetic to how challenging it is. Why not go from zero to one? I'm gonna go to the gym on Mondays. That's it Monday. I'm gonna go to the gym I'm gonna spend 45 minutes in the gym doing a few things and I'm gonna do that for a while until It's automatic until it becomes something that I'm always gonna do and then I'm gonna add another day in fact You won't even have to tell yourself that it'll happen naturally. I when I learned this as a personal trainer Training clients. I remember how much it blew me away. I really had this epiphany probably seven years into my career And then I would treat you know when people will come to me and say how many days a week do I need to work out? And so well, what's realistic for you forever and once we we kind of get down to the the bottom line It was like, you know one or two days a week and say no problem Let's start with that There's a lot we can do with one or two days a week in the gym in comparison to zero in comparison to what you're Doing now There's a lot there's a lot of room that I have to play with with one or two days a week And then we would start like that and what would end up happening is they come and see me one day a week or two Days a week little by little they start really enjoying it They start feeling the results. It feels good becomes a part of life before I'd know it They would come to me they would come to me and be like hey Sal I want to I want to do an extra day. What do you think I should do? I'm like well What sounds good to you? Do you want to do more resistance training? Do you want to do yoga classes and then they pick an extra day or their diet? They would start with one thing and then they come to be like, you know what? I think I'm gonna start reducing my sugar intake like that sounds good and over the course of You know 50 pounds if you do it slowly it might take you one or two years to do it the right way But it ain't gonna come back. You're good. Yeah I look at it as like do you want to constantly be at war with yourself and What I mean by that is if I'm gonna take this approach like I'm gonna do everything at once And I'm gonna get to this this place where I feel like I've lost the 50 pounds and you know I did this massive accomplishment, but I didn't do the what you guys are describing in terms of like taking your time through it so you actually You know learn learn it at a level that it's almost unconscious like I this is who I am now This is who I'm becoming You're just gonna keep battling this. This is just gonna be a constant thing that you have to like consciously think about I have to get to the gym. I have to eat better. I have to do this like it's you're always hammering yourself about Whether or not you're doing good or you're not doing good And this is always gonna be a battle for you versus Taking that time to really, you know use this as an opportunity to now. I'm just gonna focus on this this thing I know I can can can change on a level where it's it's just not gonna affect me anymore like it used to Yeah, here's here's the here's a good a good way of saying this Oftentimes I'd get a client that would come to me and say they want to lose a lot of weight And we would talk about it and I'd always ask why and you know How do you think that's gonna make you feel and what's the reason why you want to accomplish this and? Oftentimes I hear people say well, it's gonna make me happy Here's the irony of this You don't lose weight and then become happy you actually become happy and then you lose the way It's it's the other way around the same thing is is chasing money and rich, you know You're not gonna people they have goals of making a certain dollar amount And if you once you get there you think you're going to be happy and what everybody who's ever Achieved that goal will tell you is it's not how it works. So fat loss is the same thing too You think that when I lose this 50 pounds or when I become a millionaire I'm gonna be this happy person's like no you choose to be happy now and then that also Teaches you to reframe how you look at the journey to the million dollars or the journey to the 50 pounds is You've got to learn to love the process and the only way you're gonna learn to love the process Is if you slowly start to do one behavior to be until you get to the point like Sal was saying we're hey I start off with one day of exercise and and that one day of exercise is challenging and it's hard But then after a while it's like I start to like it and I look forward to it and I enjoy it I looked forward to it and I enjoy it so much I go man I want to do another day a week and then you add two days and then you keep doing that and you do the same thing With like eating you make a couple good choices as far as good eating habits And you start to connect the dots of oh wow my stool is better. Oh wow my sleep is better Oh wow my energy is better. Oh wow my digestion feels better like wow. I kind of like eating healthy This is kind of cool. Maybe instead of only doing it a couple times a week I'm gonna do it every day of the week or maybe I'm gonna try and eat even healthier because I'm starting to notice like I Feel better. I like these things like that's the goal is to really start to fall in love with the process of getting there And it's hard to do that to Justin's point When you're at war with yourself all time when you went from being One way completely and the whole other way It's like this crazy uphill battle and you're beating yourself up and you're restricting from so many things life sucks Yeah, life sucks when you're doing that and who wants to stay nobody's gonna want to stay in that situation Here's some time. This is why biggest loser 85 percent of them fucking fail Well, I mean that's anybody who loses a lot of weight, you know a majority a vast majority of them gain the way back Here's some tangibles with diet rather than taking things away start by adding things This is a good strategy. So rather than looking at your diet and say I'm gonna cut all these things out Think what are some healthy foods that can add to my diet and then start adding those into your diet? It's a little easier to do that than it is to reduce as far as exercise is concerned Start with resistance training go to the gym even if it's once a week and practice okay practice Key lifts don't go to the gym to beat yourself up But rather go in there pick four or five exercises that you're gonna practice and get good at and resistance training the reason why I say start with the resistance training is because that's gonna set your body up for the long-term weight loss because The muscle burns more calories. You get a faster metabolism. You'll get stronger increase your mobility It's not as grueling. It doesn't feel like you're killing yourself like you are when you're trying to do cardio all the time Just go to the gym do a little bit of weights start by adding healthy foods to your diet That's that would be where I would say we should start