Getting Lean Is Simple Once You Understand These 3 Things — Transcript

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1. 0:00Getting lean after 30, 40 is simple. And
2. 0:03if you don't have the body you want,
3. 0:04it's not because of the reasons people
4. 0:07often mention. Let's make this clear.
5. 0:09That's not your metabolism. Three other
6. 0:12things play a major role here. So, let's
7. 0:15look into that. The largest study on
8. 0:17this topic followed 6,400 people across
9. 0:2129 countries, and it found that between
10. 0:2320 and 60, your metabolism stays the
11. 0:26same if you're healthy. To give you some
12. 0:28background info, our metabolism is
13. 0:30changing until we are 20ish. From here,
14. 0:33it doesn't start dropping until we are
15. 0:35around 60 years old. So, the metabolism
16. 0:37isn't the problem, but there are three
17. 0:39other things that play a major role
18. 0:41here. And if you're new here, real
19. 0:42quick, I'm Marcus, a former proathlete.
20. 0:45And today, I coach men over 30 that have
21. 0:48job, a family, and just a little time
22. 0:50budget. And I teach them how to build a
23. 0:52lean, capable body in a timeefficient
24. 0:55way with simple calisthenics training.
25. 0:57That said, let's go straight into the
26. 0:59three points. Point number one is muscle
27. 1:01and training. From your 30s, your body
28. 1:03starts letting muscle go unless you give
29. 1:05it a reason to keep it. So, it's
30. 1:07basically use it or lose it. And there's
31. 1:09a reason for that. Your body is built to
32. 1:11save energy. And muscle costs your body
33. 1:13energy every single day to maintain, to
34. 1:16keep the fat on, costs your body almost
35. 1:18nothing. So, when nothing challenges
36. 1:20that muscle, your body makes the obvious
37. 1:22call. It drops the expensive thing and
38. 1:24it keeps the cheap one. You know, less
39. 1:26muscle means less calorie burn all day
40. 1:29long, every day. So that means your
41. 1:31metabolism isn't failure, but your burn
42. 1:33rate is sinking. The fix here is really
43. 1:35simple. Just do two to three hard
44. 1:38training sessions per week. Doesn't have
45. 1:40to be long. I personally just focus on
46. 1:42pull-ups, dips, push-ups, airs, things
47. 1:45like that. You know, just train hard for
48. 1:47two to three hours per week. That's
49. 1:48already a strong enough signal to your
50. 1:50body to keep that muscle or build some
51. 1:53on top. Point number two is you move
52. 1:55less in general. And this isn't
53. 1:57training. This is everything else. You
54. 1:59know, walking, standing, taking the
55. 2:01stairs instead of the elevator or
56. 2:03carrying something. At the age of 18,
57. 2:05you maybe got all of that for free
58. 2:07because you had to, you know, you just
59. 2:09walk to places and you didn't think
60. 2:11about it once, you know. And then maybe
61. 2:12came the desk, the chair, the car, and
62. 2:16maybe the kids. You have to drive
63. 2:18somewhere, you know, and all the
64. 2:19movement disappeared without you ever
65. 2:21making a clear decision about that. just
66. 2:23happened. The thing that most men don't
67. 2:25know is that the biggest variable is
68. 2:28your daily burn rate. And that's bigger
69. 2:29than any kind of sweat and fat burn
70. 2:33workout you can do. You know, a hard
71. 2:34training session, say 45, 60 minutes
72. 2:38burns just a few hundred calories. But
73. 2:40making the decision to move in the
74. 2:42situations you can move, you know, burns
75. 2:45far more than that. And the fix for this
76. 2:47is walking. you know, walking more,
77. 2:49walking to the supermarket or going for
78. 2:52a 30 minute walk outdoors, things like
79. 2:54that. Thing is, it doesn't feels like
80. 2:56training and that's why almost nobody is
81. 2:58doing it, but it's probably the easiest
82. 2:59and simplest thing on today's list you
83. 3:02can get back. So, all that said, the
84. 3:04first two things changed maybe, but your
85. 3:06nutrition didn't adjust the tools. The
86. 3:09muscle went, you're losing it, the
87. 3:11movement went, but the food is still the
88. 3:13same. The thing here is nothing
89. 3:15dramatically changed. you know it maybe
90. 3:17just drifted slightly up but the other
91. 3:20two things change and that's the major
92. 3:22point and that creates an imbalance
93. 3:24between calories in and calories out fix
94. 3:26here is to don't start another diet you
95. 3:29know we don't want to do anything
96. 3:31dramatic here but we have to stop that
97. 3:33drift either through the first two
98. 3:35points or through a little change in our
99. 3:38nutrition I can't tell you what you
100. 3:40should do because I don't know your life
101. 3:41but I can tell you what I am doing being
102. 3:43in a really similar situation personally
103. 3:46two meals a day and they are built on
104. 3:49unprocessed foods and on top of that I
105. 3:51just cut the small stuff that is
106. 3:54creeping in without [music]
107. 3:55me even noticing. Focusing on
108. 3:57unprocessed foods, real food is usually
109. 4:01always automatically closing that gap.
110. 4:04And I think just finding a rhythm here
111. 4:05for yourself with your meals and the
112. 4:08food choices you make is so much simpler
113. 4:11than going into a really strict diet and
114. 4:14calorie tracking. What we have to say is
115. 4:16the study is comparing different people
116. 4:19at different ages in different countries
117. 4:21and the study didn't follow the same man
118. 4:23over the course of 20 40 years. So
119. 4:26individuals out there will vary but it's
120. 4:28currently the best data we have and it's
121. 4:31pointing into a clear direction. So lean
122. 4:34is simple if you understand these
123. 4:36things. Keep your muscle, keep moving
124. 4:38and stop blaming your metabolism except
125. 4:41you have hormonal or health imbalances
126. 4:43or problems to blame. None of this is
127. 4:45age. It's just three things that maybe
128. 4:47shifted over the last decade for you.
129. 4:50The good thing is you can start pulling
130. 4:52all three back already this week. I want
131. 4:54you to win. So take action this week.
132. 4:57Check the pinned comments for more
133. 4:58information about this topic. And if you
134. 5:00want to learn more about my training and
135. 5:03nutrition philosophy, check one of this
136. 5:05video next.