 Our next color is jasmine from michigan. Hey jasmine. How can we help you? Hi, Sal. Um, so I recently lost a hundred and thirty pounds. Um, wow Awesome, so I'm trying to get back into I guess a normal lifestyle without gaining back a lot of the body fat that I lost And I know there's a lot of science behind like everybody gains back the weight So I was wondering what your opinions are on that and what I can do to Get back to maintenance sort of eating style and training excellent This pairs really well with the question we just answered you will go. Yeah, so first off Congratulations, that is tremendous. That's such a hard thing to do. So the fact that you actually did it I mean, that's a testament to to you I need to ask you a few more questions before I can answer this properly I need to find out. How did you lose the weight? Was this did you get gastric bypass procedure? Did you have? Did you do it through exercise and diet like what were the things you did to get there? It was all diet and exercise I started calorie counting and then just actually being active. Okay, cool. All right So so I'm gonna say something that might sound a little bit like I'm not answering your question But just bear with me. Okay The most important thing you can focus on to prevent yourself from gaining weight has nothing to do with the Physiological things that are gonna happen to your body as you watch your calories and exercise and stuff like that Those are all the Mechanistic things that you can work on and I have no doubt in my mind that you'll be able to do them because you've actually done Them already and lost a lot of weight the thing I'm gonna recommend that you focus on the most is working on the behavioral aspect of it the emotional aspect It's essentially the mental part of all of this So I highly recommend if you haven't already Investing in a therapist or somebody who specializes in working with the behavioral aspects of Not just the weight gain that happened prior to your weight loss But now what happens now that you've lost the weight in my experience working with people who've lost a lot of weight They've usually used food as a way to self medicate So now what they've done is they've removed that way of self medicating and through sheer discipline They're able to lose the weight But at some point all those reasons why maybe you had that weight on you in the first place Start to creep back in and so you can have the best plan the best workout the best everything in terms of what to do But if you don't address that it can be very very very challenging if not impossible Does that resonate with you? Yes, it does. Okay, excellent. All right now. Let's talk about the the mechanisms that you're going to work on However, many count what how many calories you consume right now now that you've lost the weight. What do you what's your maintenance at? That's what I can't figure out necessarily I go between eating like around 1600 a day just because I'm not hungry to like around 2800 a day, so it just varies. Do you have any idea of what that would average out to per week? I haven't done the calculations, but probably around like 2200 or so, okay, it's actually not bad. No, that's not bad. It's not bad at all considering you've dropped down 130 pounds Now now let me ask you another question. What does your exercise look like daily? Are you doing tons and tons of activity every day? So I have a rebound or trampoline and when I'm bored I just kind of jog on it for a couple hours a day honestly, okay So I'm not sure if that cardio is influencing what I'm doing at all. What about training? Are you are you following any of the maps programs right now? I just finished anabolic. Okay, excellent. What did you see with anabolic? My muscles definitely got a lot stronger. I like managed to do I guess body recomp in the last year So it definitely just solidified everything I had been doing. Oh very cool. Very very cool Okay, so you're doing two hours of cardio a day in order to be able to consume 2200 calories a day nothing necessarily wrong with that in terms of sustainability in my experience It's gonna be very difficult to maintain that five years ten years fifteen years and beyond because it's a lot of Structure dedicated activity. I would recommend trying to make your daily life more active It's a much more sustainable way of doing things. So maybe getting a step counter Seeing if you can increase your steps just throughout the day in your daily routines And then try to replace the rebounding with something like that Adam asked you the question about Resistance training stay on that nothing positively affects the metabolism like building strength and building muscle So I would stay on that get your body strong Get your body to want to build muscle It'll make it so that you don't need to worry about burning so many calories manually on a daily basis And even though I can't you know, I'm not I'm not working with you and I haven't seen your how you train inside the gym My suggestion would be to make sure that you are focused on Strength over burning right so a lot of times when I have a client that has a big weight loss goal It's all about moving and burning calories a lot of the messaging that you see in social media and even on TV around Weight loss is all about burning burning burning And so a lot of times when my clients would come in the gym That's how they approach their exercise there their sets their reps their weight when they're training is they're trying to keep moving and wait Take some rest periods to settle down and actually your goal should be can I you know Can I add five pounds to my bench press? Can I add 10 pounds to my squat and really kind of reframe? Your thought process of going into the gym and exercising. It's more about building strength building muscle That's what's gonna help speed the metabolism up That's what's gonna allow you to be able to increase your calorie intake without putting on body fat And so I'm not sure what it looks like right now for you But I know in my experience with clients a lot of times when they're trying to lose weight It's all about moving and burning and I got a read I got a reframe what that should look like for them And it's like hey when we go to the gym, I'm not concerned about you You know moving around like crazy and in short rest periods You don't rest rest for a solid two minutes between these sets and let's try and increase that strength and let's increase the weight That you're moving Okay, okay, Jasmine. Do you mind if I ask you a couple of personal questions? Yeah So when before you got on this journey and you were a hundred and thirty pounds heavier than you are now What were the what was the food doing for you or what were you eating the food for in other words? was it did you find yourself eating because you were bored or sad or Anxious what was that food helping you with? It was probably a combination of all three honestly, okay, and what have you replaced the food with? exercising Okay, so what you've done is you've okay, so you've medicated with food before and now you're using exercise to medicate Does that sound am I saying that accurately? I would say so. Okay. Now. This is actually a Strategy that I would use with clients so when they would have Like you did with food where it was a way to self-medicate either, you know sadness depression anxiety Whatever and I would actually have them Replace it with exercise because it's an easy transition. However, you can't stay there, okay, right? Because using exercise in that way is also developing a unhealthy or bad relationship with exercise, and it's also Totally not sustainable. Does that make sense to you? Yeah, okay excellent So this is why I really again. I want to stress this work with somebody who is Experienced and an expert in this field and I'm telling you the people that I've worked with that I worked with quite a bit of quite a few people Who've lost over a hundred pounds the ones who were successful were the ones that did exactly what I'm talking about the ones Who didn't do what I'm talking about I'm not a single one of them was successful long-term. Yeah Yeah, I think you're coming in with the right attitude of trying to find your maintenance and You know a lot of times the biggest struggle with somebody has lost a lot of weight that I'm helping coach is That temptation of wanting to burn all the calories and make sure their activity levels are really high and they're doing high-intensity things So, you know the advice I can only just echo Trying to sort of refocus on just Building your body up and getting stronger and focusing on the metrics So even something like a powerlifting program something like that, you know might be something to look into But you know once you dial all that in and you know You're utilizing food to just you know fuel the energy going into the workouts. That's a healthy place to and Jasmine I want you to know that I want to commend you to you're kicking ass right now The fact that you've you've dropped that down the fact that you're actually eating 1,800 to 2,000 plus calories the fact that you're aware that most people put the weight back on the fact that you're aware That you are using food to medicate you're already ahead of a lot of people and in the right direction So you're doing a really good job very very good And in care take care of yourself like someone you care about always think of that to yourself Remember that that you are somebody that you care about and you want to treat yourself as such that'll always guide you in the right direction Okay, excellent. Thanks for calling in Jasmine. Yeah, thank you so much. No problem That's a you know, you're absolutely right Adam The vast majority of people that were in her situation don't even get close to where she's at I'm not even aware. Yeah, not even aware and she's she's I would say More than halfway there, but again, I can't stress when you finally get there. You're not done There's another phase you need to move to that can be just as challenging as the previous phase in and it's Necessary in order to maintain what you've already accomplished. Otherwise if exercise becomes your new drug And we all know that very well what that turns into Either a it can become bad in and of itself or b Eventually get sick of that drug and you drop it very quickly and go back to your previous drug Which was you know, nobody ever thinks that you can you can abuse exercise and fitness, right? It's a good thing, right? Right, it's healthy. I'm exercising, but you absolutely can't especially if you don't handle the root cause if you Got in that situation because and I love that you went that direction with her because that's what's common I think with most people is that's your outlet your outlet is I'm gonna go in the gym and exercise And you know a lot of times it gets people to their goal But long-term eventually that stuff surfaces and then you that's where the that's where the binge and the fall off The wagon and then the all the weight comes back on because you never dealt with what was really causing the weight gain in the first Yeah, I'd say the first in my career I worked with three initially I worked with three people who lost a lot of weight and they Later on gained it back and and failed and it was so For me it was such an eye-opening thing and I remember thinking like what can I possibly do? And so I had this completely different strategy Moving on in my career where when somebody would come to me and would want to lose a hundred pounds or 80 pounds or more What part of the structure was that they work with a therapist and that I work with your therapist When we did that the success rate was much higher because then it was we're really working on the route And I'm not a you know, I was I'm a trainer right and I can work with food relationships I can work with that kind of stuff, but I wanted an expert Who was a therapist or counselor who could work with that person on the side part of it and it was so much more effective