Getting Lean is Simple (Just Eliminate These 3 Things) — Transcript

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1. 0:00I used to think getting lean just wasn't
2. 0:02for me and that it was only for people
3. 0:05with great genetics who spent all day in
4. 0:08the gym and had all the money in the
5. 0:10world to buy {quote unquote} healthy
6. 0:13food. [music] And being overweight for
7. 0:15most of my teenage years, getting lean
8. 0:17was one of my biggest goals. So, I did
9. 0:20what most people do. I ran almost every
10. 0:23single day even though I hated running.
11. 0:26I stayed away from carbs like it was the
12. 0:28plague and anytime I wasn't making any
13. 0:30progress, I just assumed that I wasn't
14. 0:32doing enough. So, I would start to add
15. 0:34more and more onto my plate. But after
16. 0:37training for over 20 years, I realized
17. 0:40getting lean is a lot simpler than most
18. 0:43people make it and that sometimes the
19. 0:45answer isn't adding more. It's actually
20. 0:48taking things away. And in this video,
21. 0:51I'm going to show you the three things
22. 0:52that I eliminated that made getting lean
23. 0:55[music]
24. 0:55much more simpler. So, this first one is
25. 0:58going to sound a little backwards, but I
26. 1:00actually started spending less time in
27. 1:03the gym. Yes, less time in the gym.
28. 1:06[music] When I was younger, I trained
29. 1:08almost every single day and once I got
30. 1:10into that routine, missing just one day
31. 1:13made me feel so terrible. I felt lazy
32. 1:16like I was falling behind. Does that
33. 1:18sound familiar? And that's perfectly
34. 1:20normal because growing up, we learn that
35. 1:23the more effort you put into something,
36. 1:25the more results you're going to get
37. 1:26from it. If we study more, we're going
38. 1:28to do better in school. If we practice
39. 1:31more, we're going to do better in
40. 1:32sports. However, the gym, it's probably
41. 1:35one of the few things in which this rule
42. 1:37of doing more is not necessarily better.
43. 1:41All because of one limiting factor and
44. 1:43that's [music] recovery. I like to think
45. 1:45of recovery like a bucket. Every hard
46. 1:48workout takes something out. A stressful
47. 1:51day at work takes something out. You get
48. 1:53into a huge fight with your partner,
49. 1:55that also takes something out. And if
50. 1:58you keep pouring out that bucket before
51. 2:01it naturally refills, eventually you're
52. 2:03going to have nothing left. That took me
53. 2:05over a decade to understand. More
54. 2:08workouts isn't always the answer. For a
55. 2:11lot of people, training 3 days a week is
56. 2:13more than enough. Plus, when you limit
57. 2:16the amount of workout days you have, you
58. 2:18also tend to work harder in those
59. 2:20workout sessions. [music] Now, if you
60. 2:22think workouts is the most important
61. 2:25thing to getting lean, then this next
62. 2:27part is going to blow your mind. You
63. 2:29will never outrun your fork. I wish I
64. 2:32understood this when I was younger,
65. 2:34because it would have saved me so many
66. 2:36hours of running. You see, you can train
67. 2:39hard and do cardio every single day, but
68. 2:42if you're [music] consistently eating
69. 2:44more calories than your body's burning,
70. 2:46then it'll be extremely difficult to
71. 2:49actually get lean. Luckily, nutrition
72. 2:52gets a lot simpler when you remove one
73. 2:54of the easiest unnecessary calories. And
74. 2:58for me, that was added sugar. I'm
75. 3:00talking mainly about sugar sugar. You
76. 3:03know, from like soda, [music] candy,
77. 3:05sweets, desserts. These foods are
78. 3:08ridiculously easy to overeat on. If we
79. 3:11think about candy, when's the last time
80. 3:13you had one piece and decided, "I'm
81. 3:16good. I'm going to stop here." Most of
82. 3:18the time, you have a piece of candy and
83. 3:20it leads you to wanting more. [music]
84. 3:23These foods are literally engineered to
85. 3:25be highly addictive and make you crave
86. 3:28more. [music]
87. 3:29There were no donuts back when we were
88. 3:31hunting deer and scavenging around for
89. 3:33berries. And worst of all, sugary foods
90. 3:36pack a lot of calories without even
91. 3:38making you feel full, which makes it
92. 3:40very easy to eat several hundreds of
93. 3:43extra calories without even realizing
94. 3:45it. I struggled with this really badly
95. 3:48in my childhood years. I loved soda.
96. 3:51[music]
97. 3:52I used to drink it with every meal. I
98. 3:55would even drink it sometimes at
99. 3:56breakfast. [music]
100. 3:57And looking back, that was one of the
101. 3:59main reasons why I was overweight as a
102. 4:02kid. And there was another downside to
103. 4:04all that sugar that I am still paying to
104. 4:07this day, and that's my teeth. Which
105. 4:09brings us to today's sponsor. For years,
106. 4:12I struggled with my dental hygiene. I
107. 4:15grew up drinking tons of soda, eating
108. 4:17candy, [music] I never flossed, and I
109. 4:19paid the price for that. I've had
110. 4:21several root canals done, and I'm even
111. 4:23missing a tooth right here. And even
112. 4:26today, I still don't really enjoy
113. 4:29flossing. But one tool that has made it
114. 4:31significantly easier to stick to my
115. 4:33flossing routine is Usmile's C10 water
116. 4:38flosser.
117. 4:39>> [music]
118. 4:39>> It's so easy to use that I now floss
119. 4:41twice a day. It has four different
120. 4:44pressure modes, and because it's [music]
121. 4:45portable, I can literally bring with me
122. 4:48anywhere. So, if you're looking for an
123. 4:50easier way to add flossing into your
124. 4:52routine, check out Usmile's C10 water
125. 4:55flosser. I'll put the link down in the
126. 4:57description below. Now, cutting back on
127. 4:59sugary foods didn't make getting lean a
128. 5:02lot simpler. But, there's actually one
129. 5:05more thing that I eliminated that made
130. 5:08getting lean feel almost like it was
131. 5:10effortless. [music]
132. 5:12I stopped being sedentary. I know that
133. 5:15sounds contradictory because I just told
134. 5:17you to spend less time in the gym. But
135. 5:19spending less time in the gym doesn't
136. 5:21necessarily mean that you're sitting
137. 5:23down the rest of your day. One of the
138. 5:25biggest changes that I made to getting
139. 5:28lean was simply walking [music] more. I
140. 5:32used to think to burn calories, you had
141. 5:34to do hard cardio, like going for a run
142. 5:37or doing some burpees. And while those
143. 5:40methods do work, I eventually learned
144. 5:42that I can burn calories just from
145. 5:44moving more throughout the whole day.
146. 5:47>> [music]
147. 5:47>> And so, what I do now is I walk more, I
148. 5:50park further away, I take stairs, I go
149. 5:52for walks in between meals, and I make
150. 5:55sure that I hit 10,000 steps throughout
151. 5:58my day. For me, walking is literally the
152. 6:01easiest form of cardio, and it's so
153. 6:03easy, I don't even consider it cardio.
154. 6:07It doesn't beat me up. It doesn't
155. 6:08interfere with my lifting and I can
156. 6:10almost recover from it immediately.
157. 6:12[music]
158. 6:13More importantly, it's also something
159. 6:15that I can do every single day. And when
160. 6:17you do enough of it, all those little
161. 6:19movements, they add up. That's the
162. 6:22lesson that I wish that I understood
163. 6:24when I was younger. Getting lean doesn't
164. 6:27always mean you have to do more.
165. 6:29Sometimes getting lean gets a lot
166. 6:31simpler when you just start to take
167. 6:34things away.