Barbell Shrugged - 3 Habits to Kickstart Fat Loss - Diesel Dad Episode 13

Episode Date: May 18, 2021

Busy Dads 👇👇 Diesel Dad Mentorship Applications areLIVE: http://bit.ly/DDMentorshipApp 2 Steps to Start building a strong, lean, and athletic body you are proud of. Join my free Facebook group: http://bit.ly/DIESELDADDOJO Or schedule a call with me here and will see if I can help you: https://bit.ly/DieselDadConsult ► Connect with Anders Varner: https://www.instagram.com/andersvarner

Welcome to Diesel Dad episode 13. In today's episode, we're going over three lifestyle factors that are absolutely destroying your progress in reaching your fat loss goals. Let's check it out. At the Diesel Dad, we're here to build strong, lean, athletic bodies that you're proud of without sacrificing family, fatherhood, or fitness.

We do that by focusing on the mental side, your mindset, training your brain and your lifestyle so that you understand the path to being strong, lean, and athletic. On top of that, we focus on macronutrients because we have to have some sort of metric to understand how much food is going into your mouth. We focus on muscle so that you're building it,

and that way you're boosting your metabolism as well as understanding the core components of mastery and how you can live a strong, lean, and athletic life for the rest of your life. Now, the reason you are here is most likely because you are trying to learn how to burn fat. Most of you probably remember the last time that you were in great shape. Those were a lot of fun. The days where you get to go to the gym, 60, 90 minutes a day, you got to go train with your friends, you got to have fun, you could eat whatever you want.

On the weekends, you partied a little bit, had a lot of fun, and then one day you met the girl and it all worked out. Four minutes of friction later and guess what happens? Nine months goes by and now you have a kid. Maybe now you have two, maybe you have three kids, maybe you're super crazy and you have four of them and time is just gone.

And what happens is we start to get into these patterns these really negative patterns that we don't even realize that we're doing because life is simpler when we create bad habits it's harder for us to create really good habits and hold ourselves accountable to them in fact this is one of our overriding principles in the mindset training that you're going to be doing as a part of the Diesel Dad Mentorship. The Diesel Dad Mentorship, actually applications are launched today. So you can get into the description of this show right now. There's a link for you to fill out an application. We're going to walk you through the five pillars, the mindset, metabolism, macronutrients, muscle, and mastery so that

you can live a strong, lean, and athletic life, building a body that you're proud of without sacrificing family, fatherhood, or fitness. And on top of that, you can do it without crazy long workouts, 60, 90 minutes in the gym. You don't need all that. We're going to teach you how to do it without super restrictive diets and definitely without all the crazy supplements that you're going to get pitched by everybody else in the world. That is what's going on at Diesel Dad Mentorship. That is the highest level of coaching that we're offering. You are going to be working directly with me and Doug Larson to reach your fat loss goals. If you are a busy dad that needs to lose between 20 and 40 pounds by Thanksgiving day, this course is for you.

So make sure you get into the description. Now, the reason we created this course is because we started with the training program and realized that we need to go bigger. We need to make this an entire lifestyle approach. It's not good enough just to give people workouts and have them go do it because sure, you'll do the workout. Sure, you'll get stronger.

Sure, everything is going to start to move into the right direction. But are we really covering all of our bases? So how does nutrition play into this? Well, how does the mindset of fat loss? How do we work with somebody that has identified with the fact that they're 30 to 40 pounds overweight for the past five years of their lives? Maybe they've never actually followed a specific nutrition program and that is

where we created these five pillars and when we start to dig into a lot of the mindset issues what we're really talking about is the lifestyle that you live that has allowed you to go from the last time you remember being in shape to where you are today which is 20 to 40 pounds overweight with a lot of fat to lose you're probably depressed you probably don't like the way you look and you're probably not presenting yourself in the best possible manner to the world which sucks and it doesn't require crazy workouts and crazy diets and crazy supplements in order for you to reach your goals in fact the first thing that we start to analyze when we look at your lifestyle is really simple. We wanna know a couple really basic things.

And the first thing we want to know is how much are you eating out? Because the amount of food that you eat when you eat out, when somebody just hands you a plate of food and says go, is going to be significantly more than the plate that you are going to make when you are in your house. The reason is because you actually have to put the work into creating food. When you make a meal, you're up, you're moving, you're thinking, you're with your family, everything is great.

It's a full system approach to being healthy. You've got your family involved, you're actually a working participant in the meal that you're going to eat and you know all the ingredients that are in it. So step one is us giving you a large list of foods that are acceptable. It doesn't start with this over intense counting your macros immediately. You have to start tracking. It's not. It's a much easier approach because when you're eating out once a day, twice a day, five times a week, whatever that number is, what you're eating is a bunch of crap. The amount of fillers, the amount of poor meat, the amount of excess oils and greases and junk that goes into food, even if you're eating at high scale, top end restaurants, is unbelievably large.

The amount of butter that goes into a steak that costs you $50 is ridiculous. When you start to look calorically at the amount of fat that is going into that really, really top end, highly expensive steak that you think is so great for you. Try getting a vegetable like asparagus at a high-end steak restaurant, and what you're really ordering is some asparagus soaked in oil and butter. Now, it's impossible to count how damaging that is calorically to your goals of losing fat. It's also insanely important to understand

that the quality of the food that they are giving you is not good. It's filled with crap, especially if you find yourself eating at gas stations or fast food chains, or anything that is quick and easily sent to you is going to be over processed and filled with a bunch of junk, which is why you feel so bloated and why you have no

energy after you eat it the simple fact is that if you eat it if you eat out just one time a week you will radically reduce the amount of calories the quality of those calories and likely have a much better connection to your family and the food that's going into your mouth which is going to allow you to jump start your fat loss goals and push you in the right direction. The next thing we want to be focused on is the amount of water you're drinking in a day. Now I've created this awesome concept called the four quarters of fitness.

There's 24 hours in a day and if we divide that into four hour chunks, the first two of those in the day, you're gonna be sleeping. That's eight hours of sleep a night. The next four are the waking 16 hours, from 6 a.m. to 10 a.m., 10 to 2 p.m., two to six, and then six to 10 when you go to sleep. Now we want to be checking boxes in here of three things. One is I want you to go and find a one mile loop

around your neighborhood, wherever you're at, and that is going to get your metabolism boosted at least four times a day, and we're not even including the workout piece. What I want you to be doing is actively and aggressively searching for opportunities to get up and go move and setting a timer. And every four hours you owe

yourself at least one mile of walking is going to be a massive indicator of metabolic health and how you can boost your metabolism throughout the day. Another key ingredient in those four hours is to drink 32 ounces of water. Now you might only need 20, you might somewhere in that range, 20 to 32 ounces of water. And what that is going to do is going to eliminate a lot of those hunger signals that you feel because most of the time you're probably just dehydrated. Now, when I say water, I mean actual real water.

I don't mean water that comes with special spices or carbonated or flavored, just drink water. You don't need all of these things. You're not like a little kid carrying around a juice box. You don't need all of this extra crap. Just drink water the way nature intended it to be drank. Look, if we are able to break our day into these four hour blocks, into these four quarters of your waking hours every four hours, you're going to get three main things done. You're gonna walk a mile and boost your metabolism.

You're gonna stretch every joint. You're gonna just move joints very easily, light load. You don't need to be bending over and stretching your hamstrings like it's some giant rubber band that's about to pop in half. What you need to do is just be able to bend over, get movement in your joints. You can move your wrists, your arms, your elbows, move every joint in your body for just two minutes, as well as

walking one mile. That's going to boost your metabolism. You get water, 20 to 32 ounces. You move every joint in your body for mobility and you boost your metabolism, going for a little bit of a walk, telling your body that there's an environment that needs you to move and that you are going to burn some calories. And step three is to just stop short of being full. It's so easy for us to just eat and eat and eat and eat and then all of a sudden, oh my gosh, I'm so incredibly uncomfortable.

Like how many times do you have to like have Thanksgiving level full? Where you're unbuttoning your pants trying to fit into what's going on for the day. These things are so unnecessary. It also is a big problem if you have no ability to understand how you feel in the middle of food. And trust me, I come from a strength background. I come from a background in which being the strongest actually mattered to me an insane amount

compared to my peers. I was incredibly concerned with the amount of calories that I was eating to ensure that I could lift as much weight as possible at one point in my life. And that allowed me to be able to train with John Cena for four years and get my name written on his garage door. It was very important for me to eat as much as I possibly could so that I could lift as much as I possibly could. And none of that matters anymore because I am no longer a strength athlete. And my mindset has shifted into being a diesel dad. And what that means is that I do not need to eat

until I am uncomfortably full at every single meal anymore. What's most important is for me to have a mindset that allows me to eat what I need to eat without being uncomfortably full. That is somewhere in the 80% range of what I could be eating. Sure, I could sit down and eat two pounds of ribs in an afternoon. I could sit down and eat a one pound cheeseburger or two half pound cheeseburgers just because. It possible I have that muscle memory and if you are trying to lose between 20 and 40 pounds right now there's a very good chance

that you have a great relationship with polishing off an entire half gallon of ice cream you know that you have that muscle you know that you can flip that switch and go on a tear the entire point of setting up simple systems in your life and becoming more mindful of your actions is so that just because you can do it doesn't mean you have to do it. And focusing on your ability to eat to about 80% of what you could eat, being happy there, and moving on throughout your day. Eating a healthy meal does not mean to eat as much as you possibly can until you're as stuffed as you can possibly get, until you're uncomfortable to a point where you feel like you need to unbutton your pants or go put on sweatpants. It means eat to a place that feels

good. And that's going to be about 80% of what you could eat. And what you will notice when you start to cook more food, eat out less, and actually have a relationship with the food that's going on the stove, in the oven, and into your mouth, is that you're going to improve the quality and the quantity of the food that you're eating. In addition to that, you want to be drinking water throughout the day. We want between every four hours between 20 and 32 ounces. You can go buy a bottle, count those up to four, and you're going to get roughly one gallon of water in your body every single day. It's the perfect amount of food to allow you to not think that dehydration is a hunger signal that is going off in your brain.

You don't need to eat. What you need to do is drink more water. And on top of that, the very last one, eat to about 80% satiety so that you don't have to walk away from the table feeling like you're about to explode from the inside out. My name is Anders Varner. These are three lifestyle tips

so you can begin your fat loss journey. The Diesel Dad Mentorship applications are starting today. Make sure you get into the description. We have a link for you to fill out an application. You'll hop on a call with us to make sure that this is a good fit. And we're going to walk you through the five pillars of fat loss so that you can lose between 20 and 40 pounds by Thanksgiving day. You're going to walk into Thanksgiving dinner

and you are going to be a complete savage, a complete transformation down 20 to 40 pounds. And that is what we are doing here at the Diesel Dad. The mentorship, get into the description right now to apply. We're excited to have you build a strong, lean and athletic body without sacrificing family, fatherhood or fitness. My name is Anders Varner.

This is the Diesel Dad episode 13. We will see you guys next week.