This episode is for you if you have been exercising and dieting but
- You are not losing weight
- You are losing weight but not belly fat
- You lost some weight but the weight loss has stopped
Join my exclusive WhatsApp group- Ticket To Transformation where you can learn how to access all my free and paid courses, workshops and 121 services
And if you are a trainer, or coach or have specific knowledge to share?
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub
00:00:00
Speaker 1: welcome to the first raw and unedited episode of the
00:00:03
Speaker 1: Stronger Men project. I'm your host, a deai. I was
00:00:06
Speaker 1: short of time, but I wanted to deliver this podcast
00:00:09
Speaker 1: to you. That is why I took this as a
00:00:10
Speaker 1: challenge to myself and doing this without, uh, trying to
00:00:15
Speaker 1: edit much.
00:00:16
Speaker 1: Please forgive me if I time or Instru in between
00:00:19
Speaker 1: or if I take a longer gaps in between when
00:00:21
Speaker 1: I'm speaking. But the subject is very, very important. The
00:00:24
Speaker 1: topic is very important. If you are someone who is
00:00:27
Speaker 1: facing with these problems, then this episode is for you.
00:00:31
Speaker 1: Problem number one if you're regularly exercising and following a
00:00:35
Speaker 1: diet and not losing weight. Problem number two if you
00:00:37
Speaker 1: have lost significant amount of weight but still not losing
00:00:41
Speaker 1: belly fat And problem number three, you have lost a
00:00:44
Speaker 1: significant amount of, uh, significant weight. But, uh, your weight
00:00:49
Speaker 1: loss has, uh, stopped and you're not making any progress.
00:00:52
Speaker 1: If you are facing any of these three problems, then
00:00:55
Speaker 1: this episode will be helpful to you and, uh, let's
00:00:58
Speaker 1: get into the topic.
00:01:00
Speaker 1: So before we begin to understand the problem, let's understand
00:01:06
Speaker 1: how fat gain and fat loss works. Fat is nothing
00:01:09
Speaker 1: but your body's stored energy. Whenever you eat your food,
00:01:13
Speaker 1: any food item has certain energy in it, which is
00:01:17
Speaker 1: measured in terms of calories. And when the food gets digested,
00:01:20
Speaker 1: the carbohydrates and fats in your food are absorbed
00:01:24
Speaker 1: and stored as body fat because immediately you're not going
00:01:27
Speaker 1: to use so much of energy, and your body stores
00:01:30
Speaker 1: it to use it later because you're not continuously eating.
00:01:34
Speaker 1: But your energy requirement is continuous. You need continuous energy
00:01:38
Speaker 1: to stay alive, and if you want to do any
00:01:40
Speaker 1: physical activity in later point of time, your body needs
00:01:43
Speaker 1: energy for that and your day to day activity.
00:01:47
Speaker 1: Everything needs energy. That is why your body stores energy
00:01:51
Speaker 1: and most of the energy is stored as body fat. OK,
00:01:55
Speaker 1: now if you want to.
00:01:58
Speaker 1: Now, let's say if you're um,
00:02:00
Speaker 1: eating a lot of food, which has a lot of
00:02:03
Speaker 1: calories
00:02:04
Speaker 1: but not spending enough energy. What happens is you saw
00:02:08
Speaker 1: a lot of fat and spend very less so most
00:02:11
Speaker 1: of the fat will stay in your body, and that
00:02:13
Speaker 1: is how if you do it for, uh, you know,
00:02:15
Speaker 1: long period of time, your body fat will go up.
00:02:19
Speaker 1: Your weight will go up all time.
00:02:22
Speaker 1: And if you want to lose it, what you have
00:02:23
Speaker 1: to do is you have to eat fewer calories than
00:02:26
Speaker 1: you are spending.
00:02:27
Speaker 1: Or let's say you eat less food and, um, do
00:02:30
Speaker 1: more activity and exercise by. By that way, you will
00:02:33
Speaker 1: spend more energy. And gradually your stored body fat will
00:02:38
Speaker 1: go down because you are giving less. You are eating less,
00:02:41
Speaker 1: but spending more so the extra energy has to come
00:02:44
Speaker 1: from the stored body fat. That is how the body
00:02:46
Speaker 1: fat stored in your body will go down. This is
00:02:48
Speaker 1: how fat loss and, uh, weight loss works, right?
00:02:53
Speaker 1: So, coming to the problem, the first thing is you
00:02:56
Speaker 1: have to understand
00:02:58
Speaker 1: your fat is not distributed
00:03:01
Speaker 1: evenly throughout your body. You might have observed there is
00:03:04
Speaker 1: the fat distribution is different in different parts of the body. OK, and, uh,
00:03:09
Speaker 1: most men will store body fat in the belly area
00:03:12
Speaker 1: in lower back area
00:03:14
Speaker 1: and thighs, and few men also store quite a bit
00:03:18
Speaker 1: of fat in the chest area,
00:03:20
Speaker 1: right. And, uh, because most of the fat is stored
00:03:23
Speaker 1: in belly area. It takes time for you to notice Change.
00:03:27
Speaker 1: You might be losing fat. You might be losing weight,
00:03:30
Speaker 1: but
00:03:31
Speaker 1: you might need to spend more time to actually see
00:03:35
Speaker 1: results in your belly area.
00:03:37
Speaker 1: That is the first thing right? And the second thing
00:03:40
Speaker 1: is there is something called as stubborn fat.
00:03:44
Speaker 1: The fat is the fat that is stored in your
00:03:47
Speaker 1: body is stored inside
00:03:50
Speaker 1: special cells called as adipose cells. OK, that is where
00:03:53
Speaker 1: the fat is accumulated. And there are certain adipose cells
00:03:57
Speaker 1: in your body which are resistant to fat loss.
00:04:01
Speaker 1: It depends on, um, the type of fat cell. OK,
00:04:06
Speaker 1: there are fat cells, which has, uh, something called the receptors. When, uh,
00:04:10
Speaker 1: the fat loss happens, your body secretes, um, adrenaline and
00:04:14
Speaker 1: no adrenaline. OK, And these no adrenaline and adrenaline adrenaline
00:04:19
Speaker 1: will go and attach to these receptors. And,
00:04:23
Speaker 1: uh, that will release the fat. OK,
00:04:27
Speaker 1: so there are two types of receptors. There is, um,
00:04:30
Speaker 1: alpha receptors and beta receptors, beta receptors. When the adrenaline
00:04:35
Speaker 1: and noradrenaline attached to the beta receptor, the fat will
00:04:38
Speaker 1: be released from the cell and used for energy. If
00:04:42
Speaker 1: the adrenaline and no adrenaline attached to the alpha receptor.
00:04:48
Speaker 1: The fat is not released. It gets locked, OK?
00:04:52
Speaker 1: And there are certain cells in the body which are
00:04:54
Speaker 1: which have more alpha receptors and the more
00:05:00
Speaker 1: of these cells are present in certain areas of your body.
00:05:04
Speaker 1: That area of your body will be stubborn to lose fat. OK,
00:05:08
Speaker 1: and if you're not losing belly fat, it is more
00:05:12
Speaker 1: likely that you have more cells which have alpha receptors
00:05:16
Speaker 1: in that area. In my case,
00:05:19
Speaker 1: I tend to lose them
00:05:21
Speaker 1: belly fat little slowly, and I tend to lose lower
00:05:25
Speaker 1: belly fat or side handles even slower. I may lose
00:05:28
Speaker 1: belly fat and I have a flat tummy, but I
00:05:30
Speaker 1: will still have some fat in the, you know, but
00:05:33
Speaker 1: still fat to lose in the lower back area. This
00:05:36
Speaker 1: is what happens with me and that is a stubborn
00:05:38
Speaker 1: area for me, OK? And for you, if you lost
00:05:42
Speaker 1: a significant of fat, uh, if you lost significant,
00:05:46
Speaker 1: uh, amount of weight and fat, if your body is
00:05:49
Speaker 1: more skinnier now your legs and arms and chest, your
00:05:53
Speaker 1: face is looking more leaner.
00:05:57
Speaker 1: There is less fat in these areas of the body,
00:05:59
Speaker 1: but you're still carrying a lot of fat in your
00:06:00
Speaker 1: belly area. That means that part of your body
00:06:04
Speaker 1: contains stubborn fat cells. OK,
00:06:09
Speaker 1: so the only solution to this is to continue to
00:06:13
Speaker 1: be in a calorie deficit. That means you have to
00:06:15
Speaker 1: eat fewer calories and spend more energy, and you have
00:06:19
Speaker 1: to continue to do it. And ultimately what happens is
00:06:22
Speaker 1: for energy. Your body will have to
00:06:25
Speaker 1: release fat from the stubborn area, and it will happen eventually.
00:06:30
Speaker 1: And the next issue is something called as metabolic adaptation.
00:06:34
Speaker 1: What happens when you start losing fat when you start
00:06:38
Speaker 1: losing body weight?
00:06:40
Speaker 1: When you're in a calorie deficit, it will happen initially. And, uh,
00:06:43
Speaker 1: if you lose significant amount of weight and significant body fat,
00:06:47
Speaker 1: your body will
00:06:49
Speaker 1: realise that you are losing fat. And fat is something
00:06:52
Speaker 1: which is very important for you to stay alive because
00:06:55
Speaker 1: this is your energy store, and without that you will
00:06:58
Speaker 1: not be able to survive, and our body has developed
00:07:01
Speaker 1: mechanisms to somehow
00:07:04
Speaker 1: conserve it right, And if you lose a lot of
00:07:06
Speaker 1: weight and a lot of body fat, your body body's
00:07:09
Speaker 1: survival mechanisms will kick off and, um, it will do
00:07:14
Speaker 1: it through. So you know few of the things one
00:07:17
Speaker 1: is
00:07:18
Speaker 1: when you lose body weight, you need to spend less
00:07:21
Speaker 1: energy to move around. You need less energy to carry
00:07:24
Speaker 1: your body body around, and that is how you spend
00:07:27
Speaker 1: less and less energy. That is how your daily energy
00:07:29
Speaker 1: expenditure will go down. That is the first thing,
00:07:33
Speaker 1: and that is a natural thing to happen. Second thing is,
00:07:36
Speaker 1: your body becomes efficient with whatever exercise you're doing. Let's
00:07:40
Speaker 1: say you're doing certain Exercise certain workout, which will spend
00:07:44
Speaker 1: 100 calories
00:07:46
Speaker 1: when you started, but within a few weeks you will
00:07:49
Speaker 1: spend your body will spend less and less energy. Maybe
00:07:52
Speaker 1: it goes to 80 calories and then 70 calories and
00:07:55
Speaker 1: then 50 calories. That way you have to do more
00:07:59
Speaker 1: and more of that exercise to spend the same amount
00:08:02
Speaker 1: of energy. That is second thing,
00:08:04
Speaker 1: and third thing is something called as neat. Deregulate down
00:08:08
Speaker 1: regulation net is non exercise activity thermogenesis. This is all
00:08:12
Speaker 1: the involuntary movements you do throughout the day,
00:08:16
Speaker 1: and there is, uh, your body spends quite a bit
00:08:18
Speaker 1: of energy
00:08:20
Speaker 1: when you eat less food When you lose significant amount
00:08:23
Speaker 1: of weight and body fat, your body down regulates these
00:08:27
Speaker 1: involuntary moments. You will spend less and less energy doing
00:08:30
Speaker 1: these kind of moves. And that is how your body
00:08:33
Speaker 1: conserves energy.
00:08:34
Speaker 1: And the last mechanism where which you don't want to happen,
00:08:38
Speaker 1: is
00:08:39
Speaker 1: your Your body will start. Um, losing muscle and strength. OK,
00:08:44
Speaker 1: When you lose muscle, you will lose strength. Because muscle
00:08:47
Speaker 1: is a metabolically active tissue, meaning in order to maintain muscle,
00:08:51
Speaker 1: your body has to spend energy OK, And because of that,
00:08:54
Speaker 1: since you're, um, eating less and less food, your body
00:08:58
Speaker 1: will try to conserve energy by losing muscle.
00:09:01
Speaker 1: OK, it will release some energy by burning muscle and
00:09:03
Speaker 1: also with less and less mu muscle. You need less
00:09:07
Speaker 1: energy
00:09:09
Speaker 1: to stay alive and do your day to day activity.
00:09:11
Speaker 1: And that is how your body conserves energy. OK, these
00:09:14
Speaker 1: are the problems that will that you will encounter if
00:09:17
Speaker 1: you're in a fat loss and a weight loss journey. Ok,
00:09:19
Speaker 1: now what can you do about this
00:09:22
Speaker 1: first thing I said you have to spend more time
00:09:24
Speaker 1: to really see the results if, um you know, uh,
00:09:27
Speaker 1: because of the fat distribution. There is more fat in
00:09:30
Speaker 1: your belly area. And, uh, you may start losing, uh,
00:09:33
Speaker 1: fat in your arms and chest and face and, uh, legs.
00:09:38
Speaker 1: But in order to see results in your belly area,
00:09:41
Speaker 1: you have to spend more time. That is the first
00:09:43
Speaker 1: thing you have to do. You have to be a
00:09:44
Speaker 1: little patient to see results.
00:09:47
Speaker 1: Second thing is
00:09:49
Speaker 1: you have to start with the moderate or let's say,
00:09:53
Speaker 1: conservative to moderate calorie deficit. What I mean by that
00:09:57
Speaker 1: is a lot of people. What they do is in
00:09:59
Speaker 1: order to see fast results, they will eat very, very
00:10:02
Speaker 1: less food. And, um,
00:10:04
Speaker 1: and or they will also do a lot of exercise.
00:10:07
Speaker 1: They spend a lot of, um, you know, hours together
00:10:09
Speaker 1: in doing cardio, running, swimming, cycling, kind of thing walking
00:10:14
Speaker 1: and, um, other, uh, you know, he kind of workouts
00:10:18
Speaker 1: or cross fit and spend hours and hours together doing
00:10:21
Speaker 1: these exercises so that they get fast results. And, uh,
00:10:25
Speaker 1: this is, um, not the right approach, because
00:10:29
Speaker 1: the bigger the calorie deficit, the bigger the difference between
00:10:32
Speaker 1: what you actually spend and what you're actually eating. This
00:10:35
Speaker 1: is the difference. This is the calorie deficit.
00:10:38
Speaker 1: Your body will sense that, um, very quickly. And it
00:10:42
Speaker 1: will also make adjustments very quickly. OK, The metabolic, the
00:10:46
Speaker 1: metabolic adaptation will be faster.
00:10:49
Speaker 1: So you have to start with the conservator to moderate, uh,
00:10:52
Speaker 1: calorie deficit and, uh, even though you'll, uh, your weight
00:10:56
Speaker 1: loss will be slow, your fat loss will be slower.
00:10:59
Speaker 1: It will take more longer time for your body to
00:11:02
Speaker 1: make those adjustments. Uh, the metabolic adaptations will be less pronounced, and, uh,
00:11:08
Speaker 1: in the long term, you will lose more fat, and
00:11:12
Speaker 1: it will be more effective that way.
00:11:16
Speaker 1: And, um, instead of, uh, doing hours and hours together
00:11:20
Speaker 1: of cardio, you can completely avoid cardio in the initial stage.
00:11:24
Speaker 1: That that is when you are doing some kind of
00:11:26
Speaker 1: strength training. Or let's say you start with only half
00:11:28
Speaker 1: an hour and then gradually keep adding,
00:11:32
Speaker 1: you know, keep adding more cardio.
00:11:34
Speaker 1: OK, so this is how you can, um, control your
00:11:38
Speaker 1: calorie deficit.
00:11:40
Speaker 1: And, uh, within few weeks, your body will adjust and
00:11:43
Speaker 1: you will have still have room to make some changes.
00:11:45
Speaker 1: You can eat less less food. You can add more activity.
00:11:49
Speaker 1: That way you are in much better control of it
00:11:53
Speaker 1: and the last and the most important thing is you
00:11:55
Speaker 1: have to engage in strength training combined with high protein diet.
00:12:00
Speaker 1: This is especially if you are losing muscle mass, and
00:12:05
Speaker 1: even though you have lost a lot of weight but
00:12:07
Speaker 1: not seeing any
00:12:09
Speaker 1: change in your belly area, this will happen if you
00:12:11
Speaker 1: are doing a lot of cardio and UM,
00:12:15
Speaker 1: kind of, uh, high intensity exercises, which does not involve
00:12:20
Speaker 1: exercises which will stimulate your muscles to grow. That is
00:12:23
Speaker 1: where you lose muscle but strength training. If you adopt it,
00:12:27
Speaker 1: a well designed strength programme will actually help you to
00:12:31
Speaker 1: conserve muscle. And not only that, it will also help
00:12:34
Speaker 1: you build muscle if you're a beginner and high protein diet. Because, um,
00:12:39
Speaker 1: if you're doing strength training, you're stimulating your muscles to grow.
00:12:44
Speaker 1: Or let's say there is um, uh, wear and tear
00:12:47
Speaker 1: on your muscles. When you exercise,
00:12:50
Speaker 1: you need protein, which is raw material, or the building
00:12:53
Speaker 1: block of your body to, uh, repair these, you know,
00:12:56
Speaker 1: damages happening. IN your muscles because of exercise,
00:13:00
Speaker 1: and if there is a signal to build muscle. You
00:13:02
Speaker 1: need raw material to build muscle, right, And there is
00:13:06
Speaker 1: some extra energy needed to build muscle.
00:13:09
Speaker 1: There is some extra energy needed to digest protein
00:13:12
Speaker 1: and there is
00:13:15
Speaker 1: extra energy burnt. If, uh, you do strength training and
00:13:19
Speaker 1: which is short and intense, which makes you which makes
00:13:22
Speaker 1: you feel energetic throughout the day you will be more
00:13:25
Speaker 1: energetic and more alert, and you will be spending more energy.
00:13:28
Speaker 1: The down regulation of need the non exercise activity will be,
00:13:32
Speaker 1: will go down. It will be very, very less when
00:13:35
Speaker 1: you're doing strength training. And if you're feeling good and
00:13:37
Speaker 1: feeling energetic
00:13:39
Speaker 1: that way strengthening is very, very, very valuable when it
00:13:42
Speaker 1: comes to effectively lose body fat.
00:13:47
Speaker 1: And these were the, um, few things you can do
00:13:51
Speaker 1: to, um,
00:13:52
Speaker 1: see actual results in your belly fat area.
00:13:56
Speaker 1: And, um, I strongly recommend you, um, even if you
00:14:00
Speaker 1: don't like strength training, lifting weights or doing body weight
00:14:04
Speaker 1: exercises or you can also have some equipment, a T home,
00:14:07
Speaker 1: and do it if you even if you don't like it,
00:14:09
Speaker 1: you should a T least do it for a T
00:14:12
Speaker 1: least two days per week because you don't want to
00:14:15
Speaker 1: lose muscle. And, uh, if you're, uh, 30 years and
00:14:18
Speaker 1: older another effect of, um your ageing will be you will,
00:14:22
Speaker 1: without even exercising without even doing
00:14:25
Speaker 1: diet, you will continuously lose muscle and, uh, you'll continuously
00:14:30
Speaker 1: lose bone density. And, um, strength training is the only
00:14:34
Speaker 1: way where you can, um, counter that where you can
00:14:37
Speaker 1: counter this effect of ageing
00:14:39
Speaker 1: and still continue to have a good quality life. When
00:14:42
Speaker 1: you age sa me way with the bone density. If
00:14:45
Speaker 1: you load your body with more more and more weights,
00:14:48
Speaker 1: your body will strengthen your bones And, um,
00:14:52
Speaker 1: as you age, your bones will stay stronger and you
00:14:55
Speaker 1: will have a better quality of life.
00:14:59
Speaker 1: So I hope, uh, this episode was helpful to you,
00:15:03
Speaker 1: and you felt the felt that it was
00:15:07
Speaker 1: the tips were valuable to you.
00:15:09
Speaker 1: And if you felt it's helpful, please. Uh, comment IN
00:15:11
Speaker 1: the comment box. And, uh, if you have any more
00:15:14
Speaker 1: questions and notes, definitely comment. IN the comment box. I'll, uh,
00:15:17
Speaker 1: definitely answer your questions. And if you're still not subscribed
00:15:20
Speaker 1: to this channel, please subscribe now and, uh, please do
00:15:24
Speaker 1: share share with your friends family and colleagues who might
00:15:26
Speaker 1: get benefited from this episode.
00:15:30
Speaker 1: And if you're someone who wants to start your fitness
00:15:32
Speaker 1: journey or if you're IN the fitness journey and, uh,
00:15:35
Speaker 1: struggling to get great results, then, um, I highly recommend
00:15:39
Speaker 1: that you check out all the services I offer. I'm
00:15:43
Speaker 1: planning to do, um, free webinars and workshops and trying
00:15:47
Speaker 1: to create courses.
00:15:49
Speaker 1: And I also do 1 to 1 coaching
00:15:52
Speaker 1: if you want to check out, Uh, all my services,
00:15:55
Speaker 1: I would highly recommend you get into a WhatsApp community
00:15:58
Speaker 1: I created for this purpose. The link to the WhatsApp, uh,
00:16:03
Speaker 1: group is in the description. Click on the link and
00:16:06
Speaker 1: get into the WhatsApp Group regardless of who you are,
00:16:10
Speaker 1: regardless of where you are in your fitness journey, I'm
00:16:14
Speaker 1: pretty sure there is something of value to you.
00:16:17
Speaker 1: And, uh, thank you for listening to this episode till
00:16:19
Speaker 1: the end. Please forgive me for, uh,
00:16:22
Speaker 1: not so good quality. I have, uh, you know, taken
00:16:25
Speaker 1: breaks in between. I have suddenly stopped talking. Or maybe
00:16:29
Speaker 1: I have stammered. I have repeated words. Um, this was
00:16:32
Speaker 1: the first time for me. I've taken this as a
00:16:33
Speaker 1: challenge because I wanted to deliver this episode to you
00:16:38
Speaker 1: and I had no time to edit this again. Thank
00:16:41
Speaker 1: you so much for listening to this episode till the end.
00:16:44
Speaker 1: I'll see you in the next one. This is others.
00:16:46
Speaker 1: Always here to help you become the best version of yourself.