Speaker 1: welcome to the first raw and unedited episode of the Stronger Men project. I'm your host, a deai. I was short of time, but I wanted to deliver this podcast to you. That is why I took this as a challenge to myself and doing this without, uh, trying to edit much.
Speaker 1: Please forgive me if I time or Instru in between or if I take a longer gaps in between when I'm speaking. But the subject is very, very important. The topic is very important. If you are someone who is facing with these problems, then this episode is for you.
Speaker 1: Problem number one if you're regularly exercising and following a diet and not losing weight. Problem number two if you have lost significant amount of weight but still not losing belly fat And problem number three, you have lost a significant amount of, uh, significant weight. But, uh, your weight loss has, uh, stopped and you're not making any progress. If you are facing any of these three problems, then this episode will be helpful to you and, uh, let's get into the topic.
Speaker 1: So before we begin to understand the problem, let's understand how fat gain and fat loss works. Fat is nothing but your body's stored energy. Whenever you eat your food, any food item has certain energy in it, which is measured in terms of calories. And when the food gets digested, the carbohydrates and fats in your food are absorbed
Speaker 1: and stored as body fat because immediately you're not going to use so much of energy, and your body stores it to use it later because you're not continuously eating. But your energy requirement is continuous. You need continuous energy to stay alive, and if you want to do any physical activity in later point of time, your body needs energy for that and your day to day activity.
Speaker 1: Everything needs energy. That is why your body stores energy
Speaker 1: and most of the energy is stored as body fat. OK,
Speaker 1: now if you want to.
Speaker 1: Now, let's say if you're um,
Speaker 1: eating a lot of food, which has a lot of calories
Speaker 1: but not spending enough energy. What happens is you saw a lot of fat and spend very less so most of the fat will stay in your body, and that is how if you do it for, uh, you know, long period of time, your body fat will go up. Your weight will go up all time.
Speaker 1: And if you want to lose it, what you have to do is you have to eat fewer calories than you are spending.
Speaker 1: Or let's say you eat less food and, um, do more activity and exercise by. By that way, you will spend more energy. And gradually your stored body fat will go down because you are giving less. You are eating less, but spending more so the extra energy has to come from the stored body fat. That is how the body fat stored in your body will go down. This is how fat loss and, uh, weight loss works, right?
Speaker 1: So, coming to the problem, the first thing is you have to understand
Speaker 1: your fat is not distributed
Speaker 1: evenly throughout your body. You might have observed there is the fat distribution is different in different parts of the body. OK, and, uh, most men will store body fat in the belly area in lower back area
Speaker 1: and thighs, and few men also store quite a bit of fat in the chest area,
Speaker 1: right. And, uh, because most of the fat is stored in belly area. It takes time for you to notice Change. You might be losing fat. You might be losing weight, but
Speaker 1: you might need to spend more time to actually see results in your belly area.
Speaker 1: That is the first thing right? And the second thing is there is something called as stubborn fat.
Speaker 1: The fat is the fat that is stored in your body is stored inside
Speaker 1: special cells called as adipose cells. OK, that is where the fat is accumulated. And there are certain adipose cells in your body which are resistant to fat loss.
Speaker 1: It depends on, um, the type of fat cell. OK, there are fat cells, which has, uh, something called the receptors. When, uh, the fat loss happens, your body secretes, um, adrenaline and no adrenaline. OK, And these no adrenaline and adrenaline adrenaline will go and attach to these receptors. And,
Speaker 1: uh, that will release the fat. OK,
Speaker 1: so there are two types of receptors. There is, um, alpha receptors and beta receptors, beta receptors. When the adrenaline and noradrenaline attached to the beta receptor, the fat will be released from the cell and used for energy. If the adrenaline and no adrenaline attached to the alpha receptor. The fat is not released. It gets locked, OK?
Speaker 1: And there are certain cells in the body which are which have more alpha receptors and the more
Speaker 1: of these cells are present in certain areas of your body. That area of your body will be stubborn to lose fat. OK, and if you're not losing belly fat, it is more likely that you have more cells which have alpha receptors in that area. In my case,
Speaker 1: I tend to lose them
Speaker 1: belly fat little slowly, and I tend to lose lower belly fat or side handles even slower. I may lose belly fat and I have a flat tummy, but I will still have some fat in the, you know, but still fat to lose in the lower back area. This is what happens with me and that is a stubborn area for me, OK? And for you, if you lost a significant of fat, uh, if you lost significant,
Speaker 1: uh, amount of weight and fat, if your body is more skinnier now your legs and arms and chest, your face is looking more leaner.
Speaker 1: There is less fat in these areas of the body, but you're still carrying a lot of fat in your belly area. That means that part of your body
Speaker 1: contains stubborn fat cells. OK,
Speaker 1: so the only solution to this is to continue to be in a calorie deficit. That means you have to eat fewer calories and spend more energy, and you have to continue to do it. And ultimately what happens is
Speaker 1: for energy. Your body will have to
Speaker 1: release fat from the stubborn area, and it will happen eventually.
Speaker 1: And the next issue is something called as metabolic adaptation.
Speaker 1: What happens when you start losing fat when you start losing body weight?
Speaker 1: When you're in a calorie deficit, it will happen initially. And, uh, if you lose significant amount of weight and significant body fat, your body will
Speaker 1: realise that you are losing fat. And fat is something which is very important for you to stay alive because this is your energy store, and without that you will not be able to survive, and our body has developed mechanisms to somehow
Speaker 1: conserve it right, And if you lose a lot of weight and a lot of body fat, your body body's survival mechanisms will kick off and, um, it will do it through. So you know few of the things one is
Speaker 1: when you lose body weight, you need to spend less energy to move around. You need less energy to carry your body body around, and that is how you spend less and less energy. That is how your daily energy expenditure will go down. That is the first thing,
Speaker 1: and that is a natural thing to happen. Second thing is, your body becomes efficient with whatever exercise you're doing. Let's say you're doing certain Exercise certain workout, which will spend 100 calories
Speaker 1: when you started, but within a few weeks you will spend your body will spend less and less energy. Maybe it goes to 80 calories and then 70 calories and then 50 calories. That way you have to do more and more of that exercise to spend the same amount of energy. That is second thing,
Speaker 1: and third thing is something called as neat. Deregulate down regulation net is non exercise activity thermogenesis. This is all the involuntary movements you do throughout the day,
Speaker 1: and there is, uh, your body spends quite a bit of energy
Speaker 1: when you eat less food When you lose significant amount of weight and body fat, your body down regulates these
Speaker 1: involuntary moments. You will spend less and less energy doing these kind of moves. And that is how your body conserves energy.
Speaker 1: And the last mechanism where which you don't want to happen, is
Speaker 1: your Your body will start. Um, losing muscle and strength. OK, When you lose muscle, you will lose strength. Because muscle is a metabolically active tissue, meaning in order to maintain muscle, your body has to spend energy OK, And because of that, since you're, um, eating less and less food, your body will try to conserve energy by losing muscle.
Speaker 1: OK, it will release some energy by burning muscle and also with less and less mu muscle. You need less energy
Speaker 1: to stay alive and do your day to day activity. And that is how your body conserves energy. OK, these are the problems that will that you will encounter if you're in a fat loss and a weight loss journey. Ok, now what can you do about this
Speaker 1: first thing I said you have to spend more time to really see the results if, um you know, uh, because of the fat distribution. There is more fat in your belly area. And, uh, you may start losing, uh, fat in your arms and chest and face and, uh, legs. But in order to see results in your belly area, you have to spend more time. That is the first thing you have to do. You have to be a little patient to see results.
Speaker 1: Second thing is
Speaker 1: you have to start with the moderate or let's say, conservative to moderate calorie deficit. What I mean by that is a lot of people. What they do is in order to see fast results, they will eat very, very less food. And, um,
Speaker 1: and or they will also do a lot of exercise. They spend a lot of, um, you know, hours together in doing cardio, running, swimming, cycling, kind of thing walking
Speaker 1: and, um, other, uh, you know, he kind of workouts or cross fit and spend hours and hours together doing these exercises so that they get fast results. And, uh, this is, um, not the right approach, because
Speaker 1: the bigger the calorie deficit, the bigger the difference between what you actually spend and what you're actually eating. This is the difference. This is the calorie deficit.
Speaker 1: Your body will sense that, um, very quickly. And it will also make adjustments very quickly. OK, The metabolic, the metabolic adaptation will be faster.
Speaker 1: So you have to start with the conservator to moderate, uh, calorie deficit and, uh, even though you'll, uh, your weight loss will be slow, your fat loss will be slower. It will take more longer time for your body to make those adjustments. Uh, the metabolic adaptations will be less pronounced, and, uh,
Speaker 1: in the long term, you will lose more fat, and it will be more effective that way.
Speaker 1: And, um, instead of, uh, doing hours and hours together of cardio, you can completely avoid cardio in the initial stage. That that is when you are doing some kind of strength training. Or let's say you start with only half an hour and then gradually keep adding,
Speaker 1: you know, keep adding more cardio.
Speaker 1: OK, so this is how you can, um, control your calorie deficit.
Speaker 1: And, uh, within few weeks, your body will adjust and you will have still have room to make some changes. You can eat less less food. You can add more activity. That way you are in much better control of it
Speaker 1: and the last and the most important thing is you have to engage in strength training combined with high protein diet.
Speaker 1: This is especially if you are losing muscle mass, and even though you have lost a lot of weight but not seeing any
Speaker 1: change in your belly area, this will happen if you are doing a lot of cardio and UM,
Speaker 1: kind of, uh, high intensity exercises, which does not involve exercises which will stimulate your muscles to grow. That is where you lose muscle but strength training. If you adopt it,
Speaker 1: a well designed strength programme will actually help you to conserve muscle. And not only that, it will also help you build muscle if you're a beginner and high protein diet. Because, um, if you're doing strength training, you're stimulating your muscles to grow.
Speaker 1: Or let's say there is um, uh, wear and tear on your muscles. When you exercise,
Speaker 1: you need protein, which is raw material, or the building block of your body to, uh, repair these, you know, damages happening. IN your muscles because of exercise,
Speaker 1: and if there is a signal to build muscle. You need raw material to build muscle, right, And there is some extra energy needed to build muscle.
Speaker 1: There is some extra energy needed to digest protein
Speaker 1: and there is
Speaker 1: extra energy burnt. If, uh, you do strength training and which is short and intense, which makes you which makes you feel energetic throughout the day you will be more energetic and more alert, and you will be spending more energy.
Speaker 1: The down regulation of need the non exercise activity will be, will go down. It will be very, very less when you're doing strength training. And if you're feeling good and feeling energetic
Speaker 1: that way strengthening is very, very, very valuable when it comes to effectively lose body fat.
Speaker 1: And these were the, um, few things you can do
Speaker 1: to, um,
Speaker 1: see actual results in your belly fat area.
Speaker 1: And, um, I strongly recommend you, um, even if you don't like strength training, lifting weights or doing body weight exercises or you can also have some equipment, a T home, and do it if you even if you don't like it, you should a T least do it for a T least two days per week because you don't want to lose muscle. And, uh, if you're, uh, 30 years and older another effect of, um your ageing will be you will, without even exercising without even doing
Speaker 1: diet, you will continuously lose muscle and, uh, you'll continuously lose bone density. And, um, strength training is the only way where you can, um, counter that where you can counter this effect of ageing
Speaker 1: and still continue to have a good quality life. When you age sa me way with the bone density. If you load your body with more more and more weights, your body will strengthen your bones And, um,
Speaker 1: as you age, your bones will stay stronger and you will have a better quality of life.
Speaker 1: So I hope, uh, this episode was helpful to you, and you felt the felt that it was
Speaker 1: the tips were valuable to you.
Speaker 1: And if you felt it's helpful, please. Uh, comment IN the comment box. And, uh, if you have any more questions and notes, definitely comment. IN the comment box. I'll, uh, definitely answer your questions. And if you're still not subscribed to this channel, please subscribe now and, uh, please do share share with your friends family and colleagues who might get benefited from this episode.
Speaker 1: And if you're someone who wants to start your fitness journey or if you're IN the fitness journey and, uh, struggling to get great results, then, um, I highly recommend that you check out all the services I offer. I'm planning to do, um, free webinars and workshops and trying to create courses.
Speaker 1: And I also do 1 to 1 coaching
Speaker 1: if you want to check out, Uh, all my services, I would highly recommend you get into a WhatsApp community I created for this purpose. The link to the WhatsApp, uh, group is in the description. Click on the link and get into the WhatsApp Group regardless of who you are, regardless of where you are in your fitness journey, I'm pretty sure there is something of value to you.
Speaker 1: And, uh, thank you for listening to this episode till the end. Please forgive me for, uh,
Speaker 1: not so good quality. I have, uh, you know, taken breaks in between. I have suddenly stopped talking. Or maybe I have stammered. I have repeated words. Um, this was the first time for me. I've taken this as a challenge because I wanted to deliver this episode to you
Speaker 1: and I had no time to edit this again. Thank you so much for listening to this episode till the end.
Speaker 1: I'll see you in the next one. This is others. Always here to help you become the best version of yourself.