MB #001: Fat Loss - The Old vs. The New

How to get lean and keep weight off:OLD WAY- Hours of cardio each week- Cut out entire food groups/types (i.e. carbs, meat, bread, etc)- Copy the workouts of social media influencers- Cut a ton of calories, like a bird, and starve- Hit your scale goal (begrudgingly), and go back to eating “normal”.- Repeat endlessly until you dieNEW WAY (but really actually the older way - *in order of importance)- Develop discipline and exercise self-control- Sleeping 7-8+ quality hours- Eat 80%+ of diet from whole foods (not packaged)- Cut alcohol and other non-water drinks- Heavy resistance training 3-6x/wk for 30 min+- Getting regular sunlight early in the day- Walking and standing more, sitting less- Occasional hard cardio (1, maybe 2x/wk)

Bonus: Execute the above at 80% consistency as long as you’re breathing oxygen.

You see, the fitness industry for decades has centered around preying on folks who are looking for quick fixes and the next best thing.

The problem with that is just like building wealth for your family, there are no quick fixes. It's a compounding interest the develops through consistently doing the basics exceptionally well for months and years on end.

The truth of the matter is that what you lose quickly you'll gain back more quickly.

When you go on a fad diet, extreme workout program, and cut calories significantly to lose weight quickly, you're actually causing muscle loss in most cases and down-regulating your metabolic rate. This will cause it to become harder and harder to lose weight as you go, and cause a quick rebound weight gain once you decide you've had enough, reached your goal, or need some time off from your diet and routine for the holidays.

This is why I order these "new" ways in order of importance.

First is discipline. Second is sleep, the bedrock, and foundation of any healthy program. Only after we've got these big rocks in place do the workout program (in this case the scientific literature recommends weight training) and nutritional program matter as much.

Also, we cannot underestimate the things that take place in the body to support and simplify weight loss and muscle building through getting more sunlight, circadian rhythm optimization, standing and walking more, and limiting or cutting alcohol, etc.

Most people often ignore these basic building blocks in search of a harder training program and a more extreme diet but struggle even still to get results.

I encourage any dad to start with the basics, master them, and then move from there to optimize even further.

-Chris