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Give Me 22 Min... You'll Look Fit As F*ck In Your 30's-40's — Transcript

by Xtine Cardenas · 4,595 words · 623 segments · language en · Watch on YouTube

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0:00I'm 39 and I've lost over a 100 pounds.
0:02I'm [music] making this video because a
0:03lot of women in their 30s and 40s feel
0:05like their health and fitness is out of
0:07[music] control. And I don't want you to
0:09be one of them. I have five rules that I
0:11follow that help me a lot going into my
0:13late 30s and as I enter my 40s. [music]
0:15And maybe they'll help you as much as
0:17they've helped me. Rule number one,
0:19health and fitness isn't a switch. It's
0:21more like a dial. There's no on track or
0:24off track or on the wagon or off the
0:26wagon. There's no box. If you switch the
0:29perspective of either I'm on track or
0:31I'm off track, that gives you more space
0:34to be able to make progress even when
0:37life is lifing. But if you're in the
0:39thought process of you're on or off,
0:41like a light switch, then you spend a
0:44lot of time in off and you can justify
0:46all the reasons why you'll start
0:48tomorrow. all these things that lead you
0:50to not make any actual progress when at
0:52some points you could be doing a minimal
0:55effective dose and not trying to be
0:57perfect and still be making progress. I
0:59like to call it a continual cycle of
1:02refinement. There's going to be seasons
1:03in your life where you're focused on
1:04other things and there's going to be
1:06seasons in your life where you have the
1:07capacity and the bandwidth to focus on
1:09making progress in your health and
1:11fitness or weight loss, whatever you
1:12want to call it. If you take me for
1:14example, if you watched my social media
1:16a year and a half ago or so, there was a
1:19phase where I was doing no alcohol, no
1:20ice cream, no protein bars, and no
1:22energy drinks, which is clearly not this
1:24phase. And for the first little bit,
1:25that was progress for me because I made
1:28changes in eliminating extra calories in
1:30alcohol and the protein bars that I was
1:32eating and ice cream. And so I made some
1:35progress right away, but I didn't
1:36continue to make changes. And so my
1:39progress kind of stalled out. So, at
1:41first I would say my consistency in what
1:43I needed to be doing to make progress at
1:44that point was closer to a level 10, but
1:47you're not always going to be at a 10 on
1:49a scale of 1 to 10. Sometimes you might
1:51only be at a five, and that's okay. That
1:54can still be making progress from where
1:56you were. But it's when you have the all
1:57or nothing. It's a light switch. We're
1:59on or we're off. You're on the wagon or
2:01you're off the wagon. On track or off
2:03track. when you're off track, you let
2:05yourself sit at a zero instead of maybe
2:07a three where you could be making some
2:09progress in some areas. So, going back
2:11to my no alcohol, no ice cream, no
2:12protein bars, no energy drinks, and then
2:15kind of plateauing there, I recommitted
2:18to new goals and I changed my level of
2:21commitment required to hit those goals
2:23when I started making progress again.
2:24And so instead of getting frustrated
2:26with yourself that you're not making
2:28progress and giving yourself the I'm off
2:30the wagon talk and sitting at zero,
2:32there's a few things that you could have
2:34a baseline of that's a minimal effective
2:36dose to still feel good and be making
2:39progress or at least maintaining where
2:41you're at. Some minimal effective dose
2:43strategies that I have are things like
2:45my steps and my movement. So at least
2:48three workouts a week and hitting on
2:51average 70,000 steps for the week. I do
2:5470,000 for the week because some days
2:56life be lifen and I can't get 10,000 in
2:59the day but other days I have more
3:01capacity and I could get 15,000. So I
3:03like to look at it as the average for
3:05the week. Things like my nutrition. I
3:07might not always weigh and track
3:09everything that I'm eating, but I at
3:12least prioritize my protein. And through
3:1415 to 20 years of weighing and tracking
3:18food, I've gotten pretty good at
3:19eyeballing it and I know what protein
3:21sources are. So for me, just
3:23prioritizing protein is a great minimal
3:25effective dose. For you, it might be
3:28weighing and measuring your protein so
3:30you know how many grams of protein
3:31you're getting in a day. One more
3:33minimal effective dose thing that I do
3:35is prioritize my sleep because I know
3:37what I turn into when I only get 3 hours
3:39of sleep. I've been there. It might be
3:41productive for a season while you're
3:43pushing at something, but it's not
3:45productive long term. Not for me
3:46anyways. So, I know if I'm getting five
3:49and a half to six and a half hours of
3:51sleep, that's where I feel my best. And
3:53so, I prioritize that so that I'm not a
3:56monster. And if I'm tired, it leads to
3:58me making other poor decisions
3:59throughout the day as well. Things like
4:02eating ice cream because my body's like,
4:04"Yo, you're tired. You either need sleep
4:06or an energy form." And we like our
4:09energy form and ice cream when we're
4:11tired. So if you look at your health and
4:12fitness as a continual cycle of
4:15refinement, as a dial that you can
4:17adjust and play with some different
4:18minimal effective dose or your
4:20bandwidth, however you want to look at
4:22it, look at a way that serves you
4:24instead of the all or nothing on or off
4:26concept cuz that's not doing you any
4:28favors. Rule number two, Pilates, yoga,
4:31cardio, orange theory, and every other
4:34workout isn't going to get you a tenth
4:37of the result that resistance training
4:39will. Story time. I've always been
4:41athletic and I grew up on a farm, so
4:43I've got farm girl strength. But it
4:45wasn't really until I started doing
4:47resistance training, when I started
4:49competing in strongman, that I actually
4:52started to build like a muscular
4:55physique. Prior to that, like when I was
4:57getting married, my weight loss method
5:00of choice was actually a muscle loss
5:02method because I would eat super minimal
5:05calories and then I would run. Yeah, I
5:09said it. Run. I would go run on my lunch
5:11break at school. I was taking dental
5:13assisting at the time. And so on my
5:15lunch break, I would go run on the
5:16treadmill and I would only have like a
5:18piece of toast for breakfast because
5:20that's healthy, right? Maybe some peanut
5:22butter on there. And then I would have a
5:24shake for lunch. I'd have like some
5:25goldfish crackers as a snack in the
5:27afternoon during class when I was almost
5:29falling asleep because I didn't have any
5:31energy left. And then I would go home
5:33and eat like a chicken breast and
5:35carrots for dinner. Nothing about that
5:37was healthy. I lost weight. Sure. I
5:39probably also lost muscle. And then I
5:41did keto in there, too. So, the extreme
5:44calorie deficit and copious amounts of
5:46cardio lost weight for me. But there's a
5:50difference between weight loss and fat
5:52loss. And that was definitely weight
5:54loss. Some fat loss, yes. But I also
5:57lost likely I don't have the data
5:59because I didn't have a DEXA scan, but I
6:01lost a lot of my muscle mass. Then I
6:03started competing in strongman and
6:04actually doing a resistance training
6:06program. uh that was based in
6:08progressive overload and strength and I
6:11started gaining strength. And then more
6:12recently when I competed in my
6:14bodybuilding competition, I prioritized
6:16my protein intake by actually weighing
6:18and logging what I was eating and
6:20knowing how many grams of protein I was
6:22getting in a day and how many calories
6:23overall. And I did resistance training
6:26and I did no running cardio. I did
6:3010,000 steps a day. Sometimes a little
6:32bit more up to 15,000 and sometimes just
6:35by accident 20,000 because I was living
6:38in Mexico and walking. My point being
6:40throughout my prep because I prioritize
6:42protein and resistance training, I had a
6:44DEXA scan done. How many fingers do I
6:46have? I had a DEXA scan done before I
6:48started prep and after I started prep.
6:49And if you don't know what a DEXA scan
6:51is, it's a body composition scan and
6:53look it up in the details and the
6:55accuracy. But that told me that I gained
6:58like 3 g of muscle mass throughout my
7:02cut for my bodybuilding show. So,
7:04because I ate enough protein and I
7:06prioritized resistance training and I
7:08didn't do any crazy cardio, I was able
7:10to maintain my muscle mass as a
7:1238-year-old woman while in a calorie
7:14deficit. I think those results pretty
7:16much speak for themselves. So, you might
7:18be like,
7:19>> "Yeah, well, what about me? Because I
7:20don't have the muscle mass right now
7:21that you had." Well, if you focus on
7:24progressive overload, and what I mean by
7:27that is progressively moving more weight
7:30over time. So, you're not going to go
7:32from a 50 lb deadlift to 150 lb deadlift
7:36tomorrow. That's not what I mean. I mean
7:38over time, you're either going to do
7:39more reps with the same amount of weight
7:43or you're going to increase the weight.
7:45So, if you want me to do the math for
7:47you, let's say you're doing a squat with
7:4850 lb and you're doing 10 of them. So
7:51that's 500 lb total. And so if you did
7:54in X amount of time, you did 100 pound
7:58squats for five reps, that would be the
8:01same amount of total volume of weight,
8:03500 lb. So if you did 100 lb for six
8:07reps, now you've done progressive
8:09overload. You're moving 600 lb in that
8:12squat rep range. Now that's a big gain,
8:14and you don't necessarily have to
8:16progress that much. And other muscle
8:17groups won't progress as much. something
8:19like your shoulders uh move a lot less
8:23weight. I'm pretty much still stuck at
8:2515 lb lateral raises. I would like to do
8:2720 25, but your shoulders are just a
8:30smaller muscle group. Your legs are a
8:33large muscle group. They can move a lot
8:35more weight than something like your
8:36shoulders. So, when you're trying to
8:37progress in something, even a bicep
8:39curl, you're not going to make huge
8:41gains like you will using your lower
8:43body muscle. So, where do you start with
8:44strength training? Well, right where you
8:46are. If you're currently doing nothing,
8:47something is better than nothing. So,
8:49even if you go to the gym two days a
8:51week, great. If you're currently going
8:53two days a week, go three. If you're
8:55going three and you don't have time for
8:56more, push yourself a little bit more.
8:58Increase your weights. Progressive
8:59overload right there. There's multiple
9:01ways that you can do it. The thing is,
9:02you just have to do it and not confuse
9:05yourself about what to do and then not
9:06do anything because of overanalysis
9:08paralysis. Just go do something and then
9:11do more of it. Rule number three, just
9:13because something has protein doesn't
9:16make it a good protein source. Just
9:18because it says protein, it's not like
9:19protein equals weight loss. You still
9:21have to be smart about it and you still
9:23have to be in a calorie deficit. And
9:24what I mean by that, here's an example.
9:26This morning I was running out of the
9:28house for an appointment that I had and
9:30I grabbed some meal prep out of the
9:32fridge that Coach D had made. And so I
9:35was eating this meal that I had planned
9:37that had an adequate amount of protein
9:38for what I needed in that meal. I
9:40stopped at a gas station to get gas in
9:42the truck. Side note, I'll get gas in
9:44the morning is like the worst decision
9:46that you can make. Just do it now. So, I
9:49go into the gas station and I grab a
9:50protein shake because I was like, I
9:52don't have any more food right now
9:55planned for the day. Got to come and
9:57film. Uh, I'm going to bring this
9:58protein shake, you know, in case. So,
10:01that's like in a good, better, best
10:02option. Uh, it would maybe be better
10:05than something else, but not the best,
10:07right? I started thinking I should just
10:09drink this now. It's got 42 grams of
10:11protein. Why would I drink this now? I
10:12just had a meal that had protein in it.
10:14But in my head, even for a second, I was
10:16like, "Oh, more protein. Good." But that
10:18would have put me over what I need in
10:20that moment for the for the meal for the
10:22protein. And also drinking your
10:25calories. Sometimes you don't even feel
10:27full. Later on, you forget that you even
10:29drank it. And then you end up overeating
10:31because how many of you are like, "Well,
10:33I feel like I'm not eating that much."
10:35But if you actually logged everything
10:38that you eat and drink, you're not in a
10:40calorie deficit and that's why you're
10:41not making progress. So even if it says
10:43protein, that doesn't mean that you need
10:45to drink it right now. And it doesn't
10:47mean protein equals weight loss. It also
10:49like doesn't mean it's a good source of
10:51protein. So for example, a way to tell
10:55if something is a good source of protein
10:57is if you take the amount of protein in
11:00it and you times that by 10. If that
11:03number is higher than the total calories
11:07per serving, then it's a good source of
11:08protein. If it's not, it's not a good
11:10source of protein. So, if you're at
11:12Costco and you're looking at all the
11:14protein bars, protein bars that most of
11:17them should be actually called carb
11:19bars, but then you wouldn't buy them. If
11:20you're looking at the protein bars and
11:22you flip over the package to the
11:23nutritional information and you're like,
11:25"Okay, this one has 150 calories in it
11:29and it has 17 g of protein." So 17 * 10
11:33is 170 the last time I checked and 170
11:37is more than 150. So that would make it
11:39a good source of protein. But if you
11:41look at something like cheese for
11:43example or even like quinoa that's
11:46another oneami edamami edamami peanuts
11:49things like that if you take the protein
11:51in them per serving and you times it by
11:5310 it is not going to be more than the
11:55calories. Most of those items are higher
11:58in fat and fat is very calorically
12:00dense. So most of the calories in those
12:03things are going to be coming from the
12:05fat and not the protein, which makes it
12:06a fat source, not a protein source. And
12:08then sometimes things like protein bars
12:11are actually just candy bars dressed up
12:13in a tracksuit with better marketing to
12:16make you want to buy them. And in some
12:18cases, you might be better off just
12:20eating the chocolate bar. You might be
12:22more fulfilled and satisfied than if you
12:25eat something that you don't really
12:26enjoy. and then you might end up just
12:29eating a chocolate bar later after you
12:31ate the thing that you didn't really
12:32enjoy. So sometimes you're just better
12:34off to eat the chocolate bar and
12:36prioritize your protein and your
12:37vegetables and all the other things the
12:39rest of the day and just don't eat the
12:41chocolate bar every day. Rule number
12:43four, you don't move less because you
12:45get old. You get old because you move
12:48less. The number of clients that we have
12:50that used to be athletes or dancers or
12:55whatever they identify as what they used
12:57to be is very large. And now they're
13:00middle-aged, overweight women who are
13:03not happy with where they're at. And
13:05they often feel like they got here
13:06overnight almost or like it's their
13:08hormones or their metabolism or because
13:11they when the clock struck midnight when
13:14they turned 40 or 35 or menopause or all
13:18of the things. And while in some cases,
13:20yes, this could be very well part of the
13:23combination of unfortunate events. The
13:25other part of the combination of
13:28unfortunate events is the way that we've
13:29been treating our bodies over time. And
13:32if you think about it like compounding
13:34interest, I don't know exactly how this
13:35goes, but basically if you took a penny
13:38and you doubled it every day over the
13:40course of a month, you'd have over a
13:41million. That's compounding interest.
13:43The day before you got to a million, you
13:45were only at $500,000. And so 2 days
13:48before you got to a million, you were
13:50only at $250,000. And 3 days before you
13:52got to a million, you were only at
13:55125,000. And 4 days, 75,000. And 75,000
13:59is a lot different than 1 million, but
14:01it's also only like 5 days. That's
14:04compounding interest. And so the way
14:06that we treat our bodies over time,
14:08compounds, and then we wake up one day
14:10and we're like, "Holy how did I
14:12get here?" And it feels like it happened
14:14overnight, but it didn't. It happened
14:15every time you did less than you used to
14:17do. Think about it. You probably used to
14:20play sports. When's the last time that
14:21you ran or like jogged or had a little
14:25sprint? For me, I used to play soccer
14:27and so I was often sprinting and chasing
14:29a soccer ball. And as I took that
14:31activity out of my life, I started
14:33slowing down and getting bigger if I
14:35don't do other things that are going to
14:37help with that. When we're in our 20s,
14:39we eat whatever we want and think that
14:40it's not affecting us in the moment.
14:42There's no immediate consequence. It's
14:44not affecting us right then, but it's
14:46affecting us in compounding interest
14:48when we turn 40. Because over time,
14:51you've been eating in a caloric surplus.
14:54You've been not giving your body the
14:55nutrients that it needs. You've been
14:57compromising your mobility. You've been
14:59slowing down. And all of that adds up.
15:02And then you hit 40 and you can't even
15:04touch your toes anymore. I don't want
15:06that to be you. Or I don't want that to
15:07be you anymore. There's so many clients
15:09that we worked with, too, that their
15:10their doctor or someone in their life
15:12told them, "Oh, your knee hurts. Well,
15:14then just don't squat anymore." Okay,
15:15cool. How's that going to go the next
15:18time you need to sit on the toilet? Not
15:19very well. Your knees hurt? Don't lunge.
15:21How's that going to work the next time
15:22you need to go up a flight of stairs?
15:24How about we work at why you can't and
15:27strengthening the muscles and whatnot
15:29around the joint so that you can squat,
15:32so you can play with your grandkids, so
15:34that you can get down on the floor and
15:36get up again and not have to contemplate
15:39if you get down there, how will you get
15:41up again? And a lot of times our life
15:43circumstances change. Like as women, we
15:46often get married and prioritize someone
15:49else. We have kids and we get busy. We
15:52have jobs and we prioritize that and we
15:55move less than we used to and we eat
15:58more than we used to and we don't give
16:00our body the nutrients that it needs to
16:02be successful and so over time it
16:05revolts. If you listen, your body gives
16:07you signs, right? Like feeling bloated,
16:10feeling tired, like all of these
16:13indigestion, all of this stuff. It's
16:15giving us signs that we're not taking
16:17care of it, but we don't listen and we
16:19keep going and we redline it and then
16:21all of a sudden you get a slap
16:23because you weren't listening to the
16:24whispers. So, I would like you, if you
16:27haven't gotten a slap yet, to
16:29listen to the whispers and start to
16:30prioritize what you need before the
16:33slap comes in. So often it's not
16:36your hormones, it's not your metabolism,
16:39it's not your menopause, pmenopause,
16:41premenopause, postmenopause. It's often
16:44what we do to our body and how we've
16:46treated it. And it's a blessing and a
16:49curse because if you're the problem,
16:50you're also the solution. And it's going
16:52to take time. You didn't get here
16:54overnight. You're not going to get out
16:56of it overnight. And that's okay. As
16:58long as you focus on rule number one and
17:00making progress and not being on or off,
17:04you'll be good. You can help yourself
17:06and make progress. Just don't get
17:08discouraged thinking that it's supposed
17:10to show up overnight and then it doesn't
17:11show up overnight and you throw in the
17:14towel on yourself. Rule number five, I
17:16want you to run a weight loss challenge
17:18with yourself and maybe anyone else in
17:20the comments section or perhaps you
17:21could join our school community and
17:23participate there. I've got a challenge
17:25going to the end of the year. But for
17:26real, if you're watching this, I want
17:28you to at least do this. It's easy to
17:31watch these videos to watch me to fall
17:33in love with me. I mean to get
17:34motivated, feel good in the moment, but
17:37then never actually do anything with it.
17:39You maybe even save the video or like
17:41clip a certain part of it, but then you
17:43never watch it again, right? Just like
17:45all of the Pinterest quotes on your
17:48Pinterest board or the workouts that you
17:50saved and had a binder of them in, you
17:52know, printed out in the binder and you
17:54never actually do them. But it sure
17:56feels good to print it out and put it in
17:58there. Sure feels good to save that
18:00quote to your camera roll. Sure feels
18:01good to watch this video. But I want you
18:04to do more than feel good in the moment.
18:05I want you to feel good for the rest of
18:07your life. And so I want to challenge
18:09you. Yes, you, the person watching this,
18:11to do a two week, 14-day weight loss
18:15challenge. I don't really like the word
18:16challenge, so prioritize you for two
18:19weeks in the following ways. The rules
18:22of the 2 week weight loss test. I want
18:25you to track your weight every day. You
18:26don't even have to look at it if you
18:28don't want to. You could use a Bluetooth
18:30scale like I use and just hop on there
18:32and then it'll upload to your phone. You
18:34can put some duct tape over the number.
18:36You don't have to look at it. I want you
18:37to do this because we want to look at
18:40the average over time and the day-to-day
18:42fluctuations and normalize that and not
18:44be emotionally attached to it. So, if
18:46you need to wait till the end of the two
18:48weeks to see this, that's okay. But
18:50don't get emotionally attached to the
18:51day-to-day fluctuations. For me, I
18:53weighed 173, I think, as of this
18:55morning. But yesterday morning I weighed
18:57169. Four lbs of fat gained overnight.
19:00No, I traveled yesterday so I was
19:02inflamed. Um, still have period stuff
19:05happening and I didn't eat amazing. Um,
19:08so there's probably some inflammation in
19:09my body from that too while I was
19:11traveling. And I didn't get as many
19:12steps as I normally do. I didn't drink
19:14as much water. So there you have it.
19:16It's not 4 lbs of fat. I would had to
19:18eat 16,000 some big number of calories
19:20and I didn't eat that many calories
19:21yesterday. Okay. So number one, track
19:23your weight daily. Number two, I want
19:25you to track weighing if you can.
19:28Everything that goes in your mouth hole,
19:31in your pie hole, in your cake hole,
19:32whatever, your ice cream hole. Track
19:34everything that you eat and drink.
19:36That's the bites, the licks, the tastes,
19:39everything. And if you have to track it,
19:42sometimes you won't even do it because
19:44you're like, I don't know how to track
19:45this. Or if you feel guilty about having
19:48to track it, then you probably shouldn't
19:49be eating it for your body's health. And
19:52so number two, track everything. If you
19:55can weigh it in grams and track it in My
19:57Fitness Pal, I'd love that for you. The
19:59third rule, eat in a 500 calorie
20:01deficit. If you don't know your calorie
20:03deficit, we have a free calorie
20:04calculator on our website and the link
20:06is probably down here somewhere in the
20:09description. So feel free to give that a
20:11try and then that will tell you your
20:13BMR. And then it'll also give you a
20:15calorie deficit. BMR being your basil
20:17metabolic rate or how many calories your
20:20body needs just to stay as it is. Keep
20:23the lights on depending on your activity
20:25level, some other factors. Uh it'll
20:27calculate your calorie deficit from
20:29there for you. Fourth thing that you're
20:30going to do, you're going to eat 100 g
20:33of protein on the daily. That doesn't
20:34mean you eat like 100 g of chicken
20:36because 100 g of chicken doesn't contain
20:38100 g of protein. It is a protein
20:40source, but it doesn't contain 100 g of
20:43protein. It's not pure protein. So, this
20:46is why you need to weigh and then track
20:48in My Fitness Pal everything that you're
20:49eating and then hit at least 100 grams
20:52of protein every day. Number five, I
20:54want you to hit 8 to 10,000 steps per
20:57day, every day for the 2 weeks. If
21:00you're nowhere near there, I understand.
21:02just increase it by like 20%. And that
21:04is going to increase your output 20%
21:08more, which is going to help you to
21:10create a bit more of a calorie deficit
21:12without having to decrease your food
21:15intake because be hangry.
21:17Sometimes the easier lever to pull in
21:20fat loss is the output versus reducing
21:22the input. And you don't even need to
21:24work out. If you are, great, but I don't
21:26need you to do any workouts. you can
21:28lose fat and feel better and have more
21:31energy just by changing these things
21:34that I mentioned and not even including
21:36workouts. So, after the two weeks is up,
21:38I want you to see what your weight was
21:40at, what it's at now, the changes that
21:43you made. And I guarantee you, you will
21:46see progress likely on the scale. And if
21:48not on the scale, your energy levels,
21:51your day-to-day like not being a mean
21:53person, I'll say, and you're going to
21:57feel better by taking the two weeks to
21:59prioritize yourself and your health. And
22:02if you can focus on eating more lean
22:04meats, fruits and veg, less processed
22:07stuff, and less like protein items,
22:10you're going to feel night and day
22:12different. And then what I want you to
22:14do is comment below with your results.
22:18Or if you really want a party, you can
22:20message me on Instagram and tell me all
22:21about it and I will celebrate with you.
22:24So, if you're in for the test, let me
22:26know in the comments and then watch this
22:28video on how to lose weight without

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