today we're going to speak about six tips so that you can become a fat burning machine in the next few minutes I'll share invaluable insights that will help you start melting fat and becoming a fat burning machine ASAP I'm sure you're pretty familiar with the deceptive marketing strategies many of these Fitness gurus have they get you to just click and once you click you find that the content of the video has nothing to to do with the thumbnail they promise which of course is super super frustra
ting so here's a few minutes of free valuable information for you let's discuss the common ways people try to lose weight I see people all the time running biking swimming and depriving themselves right like these are sort of the main ways that people try to lose weight but the truth is most people are frustrated and they could never really hit their goals and so here are six tips that will help you get lean and look like a pro aete number one you've probably heard of the theory of calories in c
alories out makes sense right Theory says that calories in food calories out exercise calories stored fat and to an extent that's true but you see it's more complex than that because if you eat a Kit Kat bar that has 500 calories versus a steak that has 500 calories the food is being absorbed in a very very different way and so you see how this can get very confusing and also you have to think about insulin spikes if you have the Kit Kat you're going to have this huge insulin Spike whereas if yo
u have the steak you'll Spike insulin but not that much and all these things will affect the way you lose weight or if you lose weight at all so this idea of calories in calories out is more complex than that and I think just understanding that gives you an understanding that it's not just about this exchange of macros calories or points but instead that what we truly need to do is change kinds of foods that we're eating we need to eat nutrient Den foods that nourish us so that we're not getting
hungry throughout the day and then actually eating all this junk food and snacking in between and usually that's what gets most people in trouble number two is a conversation that I have all the time with people that come onto our program and it's this you've tried the rules you've tried the restrictions you've tried the guid lines and it hasn't worked and so then the question is why aren you losing the weight why aren't you keeping the weight off and for the most part it has to do with mindset
I believe that 80% probably even 90% of the equation has to do with your mindset those cognitive processes the way you think about food the way you actually interpret reward in your life through food right these dopamine hits that you're getting from food have to be well framed in other words you have to figure out hey am I addicted to food to the point where every time that I am upset bored or I have these up or down emotions I'm actually grabbing food and if that's the case then we need to re
frame the way you perceive food and we need to change that in a way that it's going to actually help you Channel your energy in the right right direction and you're going to get the right results in the right time and I say right time because time is of essence if you go too long without seeing results if you have to restrict or do hard things for too long you most likely will not sustain your lifestyle and so your mindset has to be right number three we need to create an environment that suppor
ts our journey I often say this if you work at a junk food restaurant and you're trying to eat clean it's going to be very very hard you're constantly going to be tempted or maybe if you go home and and everywhere you look there's junk food all over the place or maybe if going to the gym is this Herculean effort because you have to get into the car your gym is 25 30 40 50 minutes away that's right some people go to the gym 45 50 minutes because they want to go to their favorite gym but what they
don't understand is that the higher the entry barrier the harder it will be for your brain to want to do these things on a daily basis so what we have to do is lower the entry barrier make the things that we need to do on a daily basis make them a lot easier easier so that the brain will be receptive to them and it will actually support you in this process of changing your lifestyle so creating an environment that supports you everything from making Fitness accessible to getting away from the j
unk food from getting distractions and anything that's going to tempt you and Trigger you is super super important number four walk a minimum of 3 hours a week now there's a specific equation for this type of walking but I'm going to keep it very simple you want to walk a minimum of 1 hour a day three times a week and you want to do that at a pace where you're not out of breath and you can sustain a conversation this is a very tricky concept and one that I get the most resistance from because hu
mans were used to thinking that the hard thing is the thing that's going to yield the biggest results and nothing can be further from the truth when you see coaching which is what a coach should do is really you know cut the learning uh Gap cut it in half so that you don't have to wait 6 months a year we bring little hacks like this walking is one of the most powerful things you can do to decrease body fat percentages and lose unwanted weight and record time and yes it is better than lifting wei
ghts running sprinting biking or doing any of the high cardiovascular activities because your main source of energy is glycogen versus oxygen and that's what we want to deplete when we're looking at decreased body fat when we're looking to get in shape when we're looking to lose unwanted weight number five we need to focus on bringing in protein fibrous carbs which are your vegetables and healthy fats I don't demonize food groups I'm not here to say that carbohydrates starchy carbohydrates are b
ad but there's a place and a time for everything I'm just simply saying that if you have a nice portion of protein 6 to 8 O with 2 to four cups of vegetables and two to three tablespoons of healthy fats on a daily basis versus having meals that are packed with these these high impact carbohydrates that are going to spike a ton of insulin they're going to give you Cravings you're going to not just eat the rice but then a couple hours later you're going to want some sweets what we want to do is we
want to minimize that insulin Spike and we do that by lean protein fibrous carbs which are your vegetables and healthy fats so if most of your meals consist to that you're you're going to be you're going to be on the right side of the road number six and this is probably one of the most underestimated things that people even think about in their weight loss journey is going to bed no later than 10 p.m. right I always say that nothing good happens past 10 p.m. you're you're looking to wake up be
fore the the sun comes up then 10: p.m. is a good time I go to bed a lot earlier 8:30 because I'm up super super early but you need to find a time that works for you ideally you want to sleep 7 to 8 hours but you definitely want to get up before the sun comes out because that'll give you time to do your walking that'll give you time to read and feed your mind feed your spirit and you are ready for the day versus being reactive to the environment hitting the snooze button 10 times getting up bein
g in a rush running into work and then next thing you know you are reactive to your environment I want to leave you with this most plans focus on calories in calories out but there's more to the equation as you learned in this video if you want to sustain weight loss and you need a system that includes all six of the points that I just covered above then I would say take a look at the empty bucket nutrition plan at all if if at all just follow us here on YouTube subscribe to our Channel we have
tons of valuable information here that will allow you to get on a sustainable lifelong journey of fitness and health and so I hope you've enjoyed this video more importantly I hope you put it to action my my name is JT tapus with the empty your bucket nutrition plan I enjoy speaking about things that edify the mind the body and the spirit I'll talk to you guys soon ciao cowo
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