If your approach to losing weight is doing hours and hours of cardio and high-intensity, sweat-inducing exercises then you have to stop it. Listen to this episode to understand a better approach which helps lose more fat effectively while enjoying your workouts and food
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Speaker 1: Have you seen people saying something like this while they
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Speaker 1: enjoy their gulab Jammu and a scoop of ice cream?
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Speaker 1: It's OK. I'll burn this in the gym tomorrow. Please
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Speaker 1: take that as a joke because it is a joke.
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Speaker 1: Listen to this episode till the end to understand why
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Speaker 1: I'm saying this. And if you were that person who
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Speaker 1: is having gulab Jammu with ice cream, then definitely listen
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Speaker 1: to this episode and stop being a joke mascara and
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Speaker 1: welcome to the Stronger Men project. If you want to
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Speaker 1: be a better man, become a stronger fitter and a
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Speaker 1: better looking version of yourself and fulfil your food
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Speaker 1: potential in all areas of your life. You have come
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Speaker 1: to the right place. I'm also on the same journey.
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Speaker 1: I'm your host, a deai, a mechanical engineer, turn fitness
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Speaker 1: coach and a gym owner. And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together,
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Speaker 1: get ready and let's dive into today's topic.
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Speaker 1: The reason why I am recording this episode is because
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Speaker 1: I have come across a lot of people for them.
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Speaker 1: The whole point of exercising is losing weight. I have
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Speaker 1: seen many people think like this. If I don't sweat profusely,
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Speaker 1: then the workout is not effective. Lot of my new
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Speaker 1: clients come to me, complaining that the workout was not
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Speaker 1: effective for them. There are also people who take no pain,
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Speaker 1: no gain approach too seriously and treat exercise as a
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Speaker 1: punishment
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Speaker 1: and feel that by the end of the workout they
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Speaker 1: should be gasping for air and have near death experience
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Speaker 1: for the exercise to be effective.
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Speaker 1: And I feel it is very unfortunate that many unexperienced
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Speaker 1: and sometimes uneducated trainers all have the same mindset and
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Speaker 1: probably they are the main reason behind this.
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Speaker 1: But I know this and I want to share with
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Speaker 1: you that the sole purpose of exercise is not to
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Speaker 1: lose weight and as someone who used to hate exercise.
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Speaker 1: And now that I absolutely love exercising and I'm addicted
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Speaker 1: to exercising, I want you to change your perspective about
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Speaker 1: exercising and fall in love with it for your own good.
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Speaker 1: With that said, let's unpack what I mean when I
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Speaker 1: say you should stop exercising to lose weight.
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Speaker 1: It is very simple. If you're a grown up adult
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Speaker 1: weight gain happens when you eat more calories than you're burning.
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Speaker 1: All the extra calories you're eating are stored as body fat,
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Speaker 1: and as you eat more and more calories for a
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Speaker 1: long period of time, you will become more and more
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Speaker 1: fatter and you will gain more weight. And how you
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Speaker 1: lose weight is when you eat fewer calories than you're
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Speaker 1: spending
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Speaker 1: through your exercise and activity, you will have to rely
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Speaker 1: on the stored body fat for energy. And, um, it
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Speaker 1: keeps on depleting as you keep on continuing in this
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Speaker 1: condition for a long period of time.
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Speaker 1: So you gain weight when you eat more food and
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Speaker 1: spend less energy, you lose weight when you eat less
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Speaker 1: food and spend more energy. So if you want to
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Speaker 1: lose weight, you have two options. One is you have
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Speaker 1: to increase your energy expenditure by the way of exercise
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Speaker 1: and activity. The other way is to reduce your food
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Speaker 1: intake or eating food items which are low in calorie
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Speaker 1: and controlling your overall calorie intake.
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Speaker 1: And there are a lot of people who don't want
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Speaker 1: to control their food intake or they are not in
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Speaker 1: a position to control their food intake, they will fall
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Speaker 1: back on statements like this. They'll choose exercise as an
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Speaker 1: option to spend more energy than actually reducing their food intake.
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Speaker 1: But exercising to spend energy is a fool's errand. You
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Speaker 1: cannot out exercise your bad eating habits. Why I'm saying
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Speaker 1: this is because let me explain to you how hard
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Speaker 1: or how long you have to exercise to spend energy.
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Speaker 1: For example, it is very easy to consume 300 calories.
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Speaker 1: It is like eating one pastry cake, and it takes
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Speaker 1: hardly five minutes for you to finish it. But if
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Speaker 1: you want to spend that 300 calories, you will have
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Speaker 1: to run continuously for half an hour, which is a
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Speaker 1: lot of effort. It is very easy to consume 600 calories.
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Speaker 1: It is a question of eating 100 grammes of peanuts,
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Speaker 1: which is very, very easy,
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Speaker 1: and we eat peanuts like it's nothing. Peanuts are known
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Speaker 1: as the humble mind snack, but I would say peanuts
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Speaker 1: are the deadliest snack. It is very tasty, easy to
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Speaker 1: over consume, but also very, very high in calorie, and
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Speaker 1: most of the times you don't even account for it.
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Speaker 1: But In order to spend 600 calories, you'll have to
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Speaker 1: run one hour continuously, which is a very, very hard
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Speaker 1: task for anybody.
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Speaker 1: It may be possible that you'll get used to exercise,
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Speaker 1: and you will be able to do more and more exercise,
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Speaker 1: but it also comes with a cost. The cost is
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Speaker 1: you'll have to spend more time exercising. Exercise is exhausting.
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Speaker 1: The more you exercise, you'll be more exhausted. And the
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Speaker 1: more you exercise, you'll be more and more hungrier. That
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Speaker 1: means you'll have to eat more food to satisfy your hunger,
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Speaker 1: and the more and more you exercise, it puts more
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Speaker 1: stress on your body, and you need more time to
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Speaker 1: recover from it.
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Speaker 1: And it will become harder and harder for you to
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Speaker 1: continue to do the same exercise on a regular basis,
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Speaker 1: and it will be hard to sustain. Contrast that with
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Speaker 1: eating fewer calories. Eating fewer calories is much more effective
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Speaker 1: in burning calories, because let's say you stop eating all
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Speaker 1: the junk food. You will have reduced a lot of
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Speaker 1: your calorie intake and replace it with healthier, more fulfilling
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Speaker 1: and difficult to overeat. Food items like vegetables and fruits,
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Speaker 1: proteins
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Speaker 1: and whole food items and mind you eating fewer calories
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Speaker 1: does not mean you have to eat less food. How
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Speaker 1: you can make your food more voluminous and more fulfilling
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Speaker 1: is by eating food items, which are low in calorie
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Speaker 1: high in volume.
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Speaker 1: For example, if you eat vegetables a lot. Vegetables are very,
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Speaker 1: very high in volume but very low in calorie, and
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Speaker 1: they are full of fibre and rich in vitamins, minerals
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Speaker 1: and trace metals. That way it is good for your health.
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Speaker 1: It is more filling. It has more fibre. It will
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Speaker 1: help your digestion, and it will also help you, too.
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Speaker 1: Stay full for longer while not shooting your calories up. Similarly,
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Speaker 1: if you eat food items which are rich in protein
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Speaker 1: like eggs and meat and fish and pulses are very,
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Speaker 1: very filling, and they also keep you full for longer
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Speaker 1: and also good for overall physical fitness.
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Speaker 1: So the bottom line is that it is much easier
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Speaker 1: to eat fewer calories than actually burn more calories.
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Speaker 1: Then you may say that I can continue to eat
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Speaker 1: less and less food and not bother about exercising at all.
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Speaker 1: Then what is the use of exercise exercise comes with
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Speaker 1: a lot of benefits, and not to mention it will
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Speaker 1: also help you burn more calories.
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Speaker 1: That way, if you exercise along with controlling your food intake,
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Speaker 1: you may not have to cut your calories too much.
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Speaker 1: You may still continue to eat a little more food,
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Speaker 1: enjoy your food and also get the results you're expecting
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Speaker 1: to understand the other benefits of exercising. You have to
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Speaker 1: know how exercise works. You might have experienced that whenever
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Speaker 1: you start exercising, it feels very, very stressful. And you
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Speaker 1: feel exhausted when you start, and you may also experience
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Speaker 1: a lot of soreness in your body.
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Speaker 1: And when you go back home, eat well, take rest
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Speaker 1: and come back to work out again. You may find
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Speaker 1: that the same exercise feels easier this time, and as
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Speaker 1: you do it again and again and again,
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Speaker 1: you start feeling better and better. You are able to
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Speaker 1: perform better in the same exercise. This is called as adaptation,
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Speaker 1: and when you support your exercise with highly nutritious high
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Speaker 1: protein diet, and if you take enough rest if you
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Speaker 1: sleep well, this process of improvement will be faster and
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Speaker 1: when you go back to exercise, your abilities have magically improved,
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Speaker 1: and it keeps on happening if you take care of
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Speaker 1: your nutrition and rest and recovery.
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Speaker 1: And as you keep repeating this cycle of exercising and
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Speaker 1: recovering from it and getting better at it again and
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Speaker 1: again and again over a period of time, your physical
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Speaker 1: ability and your fitness levels go much, much higher. And
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Speaker 1: you also happen to enjoy this effect of progress that
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Speaker 1: is happening in your physical abilities and fitness levels.
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Speaker 1: So depending on the kind of exercise you choose, each
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Speaker 1: exercise has its own training effect or the effect on
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Speaker 1: your physical abilities to take an example of strength, training
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Speaker 1: and resistance exercises. When you go to a gym and
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Speaker 1: lift weights, it puts stress on your muscles, and when
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Speaker 1: you come back home, eat high protein diet, take rest and, uh,
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Speaker 1: keep repeating it again and again. With every cycle of adaptation,
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Speaker 1: your muscles are becoming slightly bigger and stronger,
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Speaker 1: and that way, over a period of time, you see
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Speaker 1: that your body is changing and it's looking more muscular
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Speaker 1: and more in shape. With that also comes the boost
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Speaker 1: in your abilities. Your strength will go up you'll feel
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Speaker 1: more energetic throughout the day, and overall you'll feel your
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Speaker 1: body is tougher and resilient.
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Speaker 1: Apart from these fitness improvements, exercise has its own long
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Speaker 1: term benefits. When it comes to your health and well being,
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Speaker 1: you have reduced risk of cardiovascular diseases, BP sugar and
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Speaker 1: other lifestyle diseases. And not only that exercising regularly is
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Speaker 1: also proven to affect your mental health. It results in
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Speaker 1: stress relief, improves your mood and contributes to overall confidence
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Speaker 1: and self esteem and mental well being.
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Speaker 1: And to get all these benefits, you don't have to
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Speaker 1: spend hours together in the gym. Kill yourself in the gym,
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Speaker 1: try to burn as many calories as possible and sweat
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Speaker 1: profusely and feel like you're gasping for air and have
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Speaker 1: the near death experience Every time you work out. It
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Speaker 1: doesn't have to be like that. You can start very
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Speaker 1: easy with a short 30 minutes workout, and as you
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Speaker 1: progress as your physical abilities go up, you definitely have
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Speaker 1: to do more and more. You have to train more intensely,
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Speaker 1: and as your body becomes more able, you will definitely
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Speaker 1: be able to do more in the gym.
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Speaker 1: But there is a limit to that, you don't really
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Speaker 1: have to spend hours and hours together in the gym.
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Speaker 1: A well designed strength training programme will help you to
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Speaker 1: build muscle and strength and also feel really, really good
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Speaker 1: and energetic throughout the day. That way you are spending
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Speaker 1: energy in the gym, and if you're feeling energetic throughout
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Speaker 1: the day, you are moving more throughout the day and
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Speaker 1: spending more energy there.
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Speaker 1: And if you're eating enough protein, it will build muscle,
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Speaker 1: and it takes more energy to build. Muscle
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Speaker 1: and protein takes more energy to digest compared to carbohydrates
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Speaker 1: and fats, and that way that will also add to
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Speaker 1: your energy expenditure.
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Speaker 1: So all these add up together and contribute to your
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Speaker 1: overall energy expenditure. And believe me, you don't really need
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Speaker 1: to do endless cardio or high intensity kind of workouts
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Speaker 1: just to lose weight. All you have to do is
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Speaker 1: adopt a strength training approach, like I described a minute
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Speaker 1: ago and have a calorie controlled, high protein, highly nutritious diet.
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Speaker 1: By that way, you'll be able to create a significant
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Speaker 1: gap between how much energy you're spending and how much
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Speaker 1: energy you're consuming. That way, you'll keep losing body fat.
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Speaker 1: And since you're also trying to build muscle and strength,
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Speaker 1: all the weight loss that is happening has to come
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Speaker 1: from body fat. Otherwise, if you're doing a lot of
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Speaker 1: cardio and high intensity kind of workouts, you also have
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Speaker 1: a high risk of losing muscle and strength.
00:11:22
Speaker 1: That's all I had to say about this topic, and
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Speaker 1: that brings us to the end of this episode. And
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Speaker 1: the main takeaway for you here is that the purpose
00:11:30
Speaker 1: of exercise is not to lose weight. Purpose of exercise
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Speaker 1: is to improve your fitness levels and weight loss, or
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Speaker 1: the fat loss is a result of having calorie deficit,
00:11:41
Speaker 1: meaning you should be eating fewer calories than you're burning
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Speaker 1: throughout the day.
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Speaker 1: The best way to do it is through eating less food.
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Speaker 1: Rather than eating more food and exercising even more. It
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Speaker 1: will not work that way. It is very hard to accomplish.
00:11:55
Speaker 1: That's why I said in the start of the episode,
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Speaker 1: it's a fool's errand to out exercise your bad eating habits.
00:12:02
Speaker 1: I hope this episode has given you a better idea
00:12:05
Speaker 1: on how exercise and dieting and weight loss works, and
00:12:09
Speaker 1: it will help you to have better results in your
00:12:10
Speaker 1: fitness journey. Do let me know in the comments. If
00:12:13
Speaker 1: this episode has been helpful to you, and if you're
00:12:16
Speaker 1: still not subscribe to this channel, please subscribe and share
00:12:19
Speaker 1: with your friends, family and colleagues so that they can
00:12:21
Speaker 1: get benefited from this. And if you have any questions
00:12:25
Speaker 1: and doubts, then definitely leave a comment. I'll be happy
00:12:28
Speaker 1: to answer your questions.
00:12:30
Speaker 1: And if you're someone who wants to start your fitness
00:12:32
Speaker 1: journey or you have been in a fitness journey and, uh,
00:12:35
Speaker 1: kept failing again and again, or if you're currently in
00:12:38
Speaker 1: your fitness journey and not getting the expected results, then
00:12:42
Speaker 1: I would like to help you. How I can help
00:12:44
Speaker 1: you is by coming on a 30 minutes free consultation
00:12:47
Speaker 1: call
00:12:48
Speaker 1: and answering all your questions and addressing all your challenges.
00:12:52
Speaker 1: How you can do this is by clicking on the link,
00:12:55
Speaker 1: which I have left in the description. It's a Google form.
00:12:58
Speaker 1: When you fill the Google form and submit it in
00:13:01
Speaker 1: the submit page, you will receive a link to book
00:13:04
Speaker 1: an appointment where you can choose the date and time
00:13:06
Speaker 1: to have a call with me and Once you submit that,
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Speaker 1: I'll share a zoom link with you. And come on
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Speaker 1: a zoom call with you on the date and time
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Speaker 1: you are chosen
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Speaker 1: and let me promise you the fastest and the most
00:13:18
Speaker 1: effective way to get results in your fitness journey is
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Speaker 1: to get help. So click on the link, get help
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Speaker 1: and achieve your fitness goals faster.
00:13:28
Speaker 1: Thank you for listening to this episode till the end.
00:13:31
Speaker 1: I'll see you in the next one. This is a
00:13:33
Speaker 1: always here to help you become the best version of yourself.