Mind Pump: Raw Fitness Truth - 1460: How to Lose Fat Without Dieting

Episode Date: January 4, 2021

In this episode Sal, Adam & Justin detail five steps to lose fat without dieting. Why what moves the needle for most people is creating new behaviors. (4:43) 5 Strategies How to Lose Fat Without Dieting. (7:06) #1 – Prioritize hitting protein targets. (8:58) #2 - Cutting down on bad habits. (12:58) #3 – Tracking your food. (18:25) #4 – Walking 10 minutes after every meal. (21:54) #5 - Aiming to drink a gallon to half-gallon of water every day. (25:20) Related Links/Products Mentioned Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! December Special (Extended 1 week!): 3 MAPS Bundles for your level of fitness! The Myth of Optimal Protein Intake – Mind Pump Blog Why do we Need Protein? - Mind Pump Blog What Makes Tracking Macronutrients Effective – Mind Pump Blog Does Non-Exercise Activity Thermogenesis (NEAT) Actually Help With Fat Loss? – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You're listening to the number one fitness health and entertainment podcast. This is Mind Pump. Now, in today's episode, we talk about fat loss. I know right now, beginning of the year, everybody is interested in probably improving their body composition. The average person gains body fat over the holiday season and gyms tend to get packed in January because everybody wants to reverse that trend. So here's

what we did in today's episode. We talked about five super effective steps that you can do that we've noticed in our clients. Remember, we all trained people for over two decades. So these are the most effective steps we've ever seen that help people lose fat, keep it off, and none of it has to do with dieting. So you're not gonna follow a strict diet. You're not gonna try and hit calorie targets or anything like that.

Just follow these five steps and you're likely to see some serious fat loss, okay? And they start out with hitting protein targets. We talk about cutting down on bad habits. That's a personal one. We talk about tracking, not to hit targets, but rather because it helps make you more mindful. We talk about walking after every meal

and then aiming for drinking a half a gallon to gallon of water. But listen to the episode. We break it all down and explain it and give you strategies. Now, this episode is brought to you by one of our favorite sponsors, Viori. Viori makes some of the best at leisure wear clothing anywhere. The stuff is super comfortable. It has a lifetime guarantee and it's exploding.

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MindPump, use the code MindPump to get that 25% off. Also, we've extended our December promotion for an entire week. Here's what the promotion is. We have three workout bundles for three different types of people. Each bundle has different exercise programs, and when you combine them all, it gives you about nine plus months of detailed exercise workout programming. That means you know what your workouts look like every day, you know how many sets you need to do, reps, what exercises, and there's video demos. So we teach you how to do every single movement that we ask you to do. Here's the three different types of bundles. The first one is for beginners. It's called the new to weightlifting bundle.

The second one is for intermediate people. This one's the body transformation bundle. And the third one is for those of you that have been working out for a long time and want to take it to the next level. It's an advanced bundle. It's the New Year Extreme Intensity Bundle. All three of these bundles come with a 30-day money back guarantee. They also include a year of free access into our private forum. This way, you can have people help you along the way.

You can ask questions. You can post videos of your exercises so people can critique your form. You can talk to Adam Justin and myself, we're in there as well. You get a full free year of access for free if you enroll in any one of those three bundles. Now, if you want to learn more, if you just want to sign up, here's where you go. Go to mapsdysember.com. That's the word maps, M-A-P-S, December.com. That's the word maps M a p s December dot com. All right guys, I think since we're all on the same page right now, you know,

been working out together and all of us are kind of motivated. Yeah, to do this. Um, let's, I think we should talk about how we like to burn body fat for ourselves without dieting. Well, I mean, without dieting exactly. I mean, I usually don't follow a structured diet. I know you guys similarly, unless you were competing, same thing for you. Yeah. So we should talk about the strategies that we take and use for ourselves that we find the

most success. I like this idea because as soon as I start to kick up on the share in our training together and talking more about us motivating us. Yeah. Well, people then start DMing me wanting to know exactly what it's funny, like, I know that and sharing our training together and talking more about us. Motivating us. Yeah, well people then start DMing me, wanting to know exactly what, it's funny, like I know that there's a lot of memes made around this and there's a lot of jokes outside of the fitness community

made about the fitness community about sharing food and meal. But I tell you to this day, nothing drives more viewers on my stories than sharing what I'm eating. I know, it is the funniest thing ever. But I also think that people are curious. I mean, there's a lot, obviously most people that are following us are interested in health

and fitness and training and building muscle and dieting. And so you just want to know, you know, we could say here in right e-books all day long or talk on a podcast, but then they want to see what you're actually doing. Yeah, I have a question for you guys, because for me, this happened for me, I want to see if this happened to you guys as well. A lot, because obviously I got into the fitness space because I was a fitness fanatic. And oftentimes what fitness fanatics do for themselves

is not what would work for the average person, because obviously you're a fanatic about fitness, so much so that you made it your career. So, but as I continued to train clients, I actually started to learn more from them. I learned from them as well. And so what I mean by that is a lot of the things that I do now are behavior-based.

When I first got into fitness, I was such a fanatic, it was for me, lay-ac. It was like, do this, eat this many calories, follow this meal plan. But as I started training clients, obviously, I would try that doing that for them didn't work for them Well work for clients was behavior-based when I started applying that on myself It also worked better because it was easier and it was much more easier to sustain and it wasn't such a mean

I feel like that's kind of the natural progression for almost any good trainer. Yeah, right? I think we you go through the schooling whether you went through through a formal traditional four-year degree, or you've acquired a bunch of national certifications, and they teach you all the exes and oes. You know, they teach you how to handle somebody who's trying to build muscle, lose body fat, sports performance, and mechanics. So it's a lot of the technical stuff.

So you have the answers to the test, but what you find after you've trained hundreds and then eventually maybe thousands of people, you start to realize, oh shit, like even though all these exes and oes are important to know, the things that really move the needle for most people are creating good behaviors. Yeah, that's so funny thinking back when I used to train clients,

like when I was first getting started and we would just look at food as numbers. And they have these type of macros in them. And so because it was so popular back then to really have a meal plan attached to your training services, that's something I really tried to dive into and figure out. And it was so frustrating because I would come back and they're like, well, I didn't like that. I didn't like to give any of their options. It was always, do you have any other options

to swap these out and do this and do that and do the other? And really, like, later on in my career, I'm like, okay, so I have to explain this in a way where it's relatable and it's something that they're already actually doing, but now we're just tweaking little things. Right, so here's, I'm going to paint the context, okay?

When we say these are the things that work, here's what we mean by that. They work in the sense that they get you leaner, duh, so they should get you leaner, but they also work in the sense that they're sustainable. These are things that tend to, they last a long time. It's not short-lived results. It's sustainable because it works on the body in a long-term way, but also sustainable because psychologically speaking, it's sustainable. And then third, these things that we're gonna talk about,

preserve muscle, preserve the metabolism, their healthy approaches. So those are the three things that will paint the context, kind of what works. Well, that's the problem with the X's and O's approach, is it creates a on and off the wagon. Exactly. So, I mean, and I also want to be clear about this, right?

So, there's levels to this. So, right now, I am not following a meal plan or tracking my food and weighing and measuring, doing so that, but if I want to see 3% body fat and get in the best shape of my life, I would have progressed to that. But when I'm talking about getting in good shape, like really good shape, like better than what most people

would not unhealthy lean. Yeah, just lean, just lean. Like lean, very fit and good shape. I don't need to do all that stuff to get there. Just by all I need to do is change some habits or behaviors in my own life, what I'm currently doing right now, to start heading in that direction.

And I can always, if I want to ramp it up to like this really structured diet, but even that, it's just, it's not long term for me, and it's not sustainable, and I'm a fitness fanatic. So that's why, and it took a while for me to piece that together. If I have the on and off the wagon attitude by following the X's and O's and you work in for this. Yeah, and I love it. And I'm into it. Imagine what that's like for somebody who hates it or it's a struggle to get to the gym or it's a struggle to say,

yeah, that's why it always fails. Always. All right. So the first thing that I do is I just aim to hit my protein targets. Yeah. Now here's why this works so well, okay? First off, let's talk physiologically. Eating a high protein diet does preserve muscle. It does help with the muscle-building process, indirectly, it speeds up the metabolism, which helps with fat loss. But here's what it does psychologically.

We know this now for a fact, and I've experienced this time and time again, not just myself, but through with clients, but also the study support this. When you hit a high protein diet, when you aim for high protein, you tend to eat less. You actually tend to eat less calories. Overall, I know it sounds counter,

because you're like, oh my God, I'm increasing my protein intake. How was that gonna make me eat less calories? But when you prioritize protein, and you eat the amount of protein that you need to fry protein, it's very satiating,hing. It does blunt your appetite and you end up eating less carbohydrates Especially from whole food sources. Oh, yes You know, and that's the thing. It's like it does seem counterintuitive to now up your protein

But really it's just Reprioritized reprioritizes your focus in that way when you're eating that first, like a lot of times, I'm pretty much satisfied. I don't really need the excess of carbohydrates that I would otherwise. Well, I'm the same one I saw, so this is how I start off too. And what I always recognize for me is to get that much protein, I have to make choices that I normally wouldn't make.

So for example, like, really easily, I would love to swing by a Chick-fil-A and have a, you know, three, you know, chicken sandwich, you know, breakfast sandwiches or whatever. But real quick, I, I, I take in a thousand calories and a bunch of that is fat and it's low protein. Even though it's a chicken sandwich or it's- It's a- I mean, you're talking. Yeah, it's still low on protein and I fill up a lot of my calories with something else.

And then when I look at the end of the day, I go, oh crap, I still didn't hit my protein intake. So I got to get a meal that's much higher, even more higher on protein than what I was doing, having to prioritize it just naturally eliminates some of the other choices that I would have made. Totally. So if you're listening right now, essentially you're aiming for anywhere between, I don't know, 0.6, 0.7 grams of protein per pound of body weight,

all the way up to about a gram of protein per pound of body weight. So for me, I try to do four meals of 50 grams of protein each. And because I'm prioritizing protein, that's the center piece of my meal. So when I start my meal, it's, okay, can I get 50 grams of protein? And I need to eat that first. No, I've filled around that.

And I know, exactly. And I need to eat that first. Usually what ends up happening around that. Exactly, and I need to eat that first. Usually what ends up happening is it really blunts my appetite and I just eat less of everything else in my calories. And by the way, four meals of 50 grams of protein is a lot of protein. It is. It takes a lot of effort to go get that. And real easily you get behind.

So if you decide you have, like literally having four scrambled eggs, a couple of pieces of bacon and some toast is not enough, it's not 50 grams of protein. So even a meal like that, that sounds like a relatively high protein meal, if you ate that for your first meal, and then you go into lunchtime having your second meal, you're now 20 grams behind,

now you need a 70 gram, so getting ahead of protein is key. So one of the things that I used to give as tips to clients is whenever you make dinner, whatever dinner you make, that I always would make more with the meat and I would use that meat and I would add it into like a scramble.

It was like one for the next day. Yeah, because eggs are always an easy thing for morning time, right? So, and then- Most people don't eat enough eggs, they don't wanna eat six, seven, eight, eight. Yeah, not a lot of people are eating, yeah, seven or eight eggs, right? To get enough protein to hit like the targets

that you're talking about. So an easy way to do that is to throw like four ounces of meat in there with two or three eggs. And now I've got like this scramble that it's closer to 45, 50 grams of protein. Right, so that's same, so what I do is I'll go, you know, 50 grams for breakfast, then I'll have 50 grams for lunch,

I'll have something before dinner, and then 50 grams for dinner. And again, if I eat that first and that's the priority, I end up eating less calories, and the higher protein tends to contribute to more muscle gain, which speeds up the metabolism. Now the second thing that I do, and I like this because it's individual for the person, right?

So we'll call it just cutting down on bad habits. You know yourself very well. So think of the bad habits that you have. For me, one of the bigger bad habits that I have that contributes to eating too many calories is eating out. So eating out, when you eat out, the typical meal that you'll buy at a restaurant is around a thousand calories.

It's just it. Or more, right? Even salads, you know, it's like you go to, go to a cheesecake factory, because they actually list the calories, right? Look at their salads, like 1500 calories, 2000 calories for a salad. So eating out, when I don't eat out,

and I eat food that I cook, naturally I end up eating less. So the first thing that I do for me is I just start eating out much less. And so it's a bad habit that I cut down, but this is different from person to person. Yeah. And it also, to me, it also matters on how bad you abuse this, right? So like, I'm with you. I'm, mine used to be, signing more, used to be a big soda drinker.

Definitely eating out is one of them. And even just eating sweets, like, you know, we're around the holiday time right now. And so there's a lot of sweets around the house, and, you know, I tend to graze or pick right now, and because I'm not following anything, or I'm not strict on my diet. And so, I become aware of how much of that I'm doing. If you're somebody, and I've had clients,

I know, so you've talked about your client, they used to drink like multiple coaks a day, and somebody got it. No water, just like that. So, when I say cut down on the bad habits, it doesn't look like this, it doesn't go like, oh, I drink three sodas a day and stuff like that. No water, just like that. Yeah, so when I say cut down on the bad habits, it doesn't look like this doesn't go like, oh, I drink three so does a day, and now it's a zero. Exactly.

I'm smart enough to know that doing that cold turkey is gonna be really, really tough for me to be consistent and stick to that. So I'm just realistic with what I do. I just look at, okay, I was eating out, like to your point, so, because that's one for me, I'm eating out four times a week right now. I'm gonna cut that in half.

I'm too tall. I'm gonna allow myself to still eat out two times, but four times. Or even this, shifting what I'm eating out. Four times I'm eating out, they were five guys and pizza and something else. I'm gonna at least make that shift from five guys and pizza to Chipotle and Nick the Greek, I'm gonna at least gonna make that shift from five guys in pizza to Chipotle and Nick the Greek.

I'm gonna make a better choice if that might be my first face. So depending on how bad of a habit it is or how much of it you're abusing, will be how I would recommend where you go from here and you slowly start to change that. And this goes just like what we talk about with training. I'm always trying to do the least amount as possible to elicit the most amount of change

when we talk about exercise. Well, the same thing applies for nutrition. I'm always trying to change my nutrition with the least amount to elicit the most amount of change. I just wanted to adjust a few things. If I tighten up, increase my protein, get rid of some of the little bit of the process, food, or eliminate some of these treats

that I was doing, just that little bit of adjustment of increasing the protein and eliminating some of the other crappier foods, my bot, and I'm training my body will start to see change. Yeah, totally. Now I know I'm gonna be alone here, but I'm the drinker of the group, and so this is something that I'm very conscious of,

when it's been more frequent, when I've been kind of backing off, but especially on the holidays, it's around a bit more. I'm just more conscious of not necessarily completely eliminating it, but if I am drinking like I'm noticing too, that all the mixed sodas and stuff with even more sugar that's involved with that versus just, I've trained myself to have a glass that I'm slowly sipping and that could be just with whiskey on the rocks or something like that where you get the feel from it but it's not quite as damaging

in terms of calories and everything else for me the next day. That's great advice because mixed drinks have a lot of calories, straight alcohol, especially if you just enjoy the taste of it. Jessica used to do this, right? So obviously before she got pregnant, she's breastfeeding, she's not doing this, but before that, if we did drink, that's what she would do. She would have like this much whiskey, she likes it without ice, she's just like it's straight in the glass, and it would last her.

I'm going to do straight. Straight, straight will get you a hangover. Oh, bro, she drinks like a, she drinks like a, like a little bit of ice is good. No, but she likes it. So she'll have a little bit of, I don't remember what her favorite brand, she's gonna be mad that I didn't say, but like she'll have this much and it lasts for the whole night. She enjoys it and it's way less calories than having a bunch of mixed drinks. And that's exactly along the lines of cutting down on bad habits.

Another one that I do is I stop having the trigger snacks in the house. So like for me, potato chips. Potato chips for me are, it's drugs. If it's in the house, I'm gonna eat it. And I'll buy it occasionally, because I'll enjoy it with the kids or I'll have a little here and there.

I just stop buying it as much. So instead of having chips all the time, I'll buy it maybe once a week and I'll buy up. And all my- Quick calories are so fast to consume. Yeah, because that's my bad habit. This is where I see this. I know this is in the bad habit, okay? Without it to me, even falls in the protein target because this starts to happen. Like, I always catch myself

when I start paying attention to protein and going after it, that part of the reason why I'm struggling hitting it or why I was truly, is because of things like that. Because of sitting down and having, you know having a couple handfuls of chips, which ends up being 500 calories and fills me up for a little while, I can get no protein from it or relatively no protein from it. I know if I do that once or twice a day, there's no way I'm hitting my protein intake. So just simply by targeting the protein,

I feel like those type of things have to kind of fall off, and that's what I love about that is the first step. Now the next step sounds like dieting, but it's not. So you gotta listen and give us a chance to explain. So the next step is to track your food. Now here's what we mean by when we say track your food. Literally just track it. Don't worry about calories,

don't worry about fats, carbs. It's conscious of what you're doing. It's exactly what it is. Studies show that when people simply track, so they simply just write down or they have an app, now apps, I should say apps, because that's easier. When people have apps and they actually enter in the food and they see the calories and the grams of everything, just becoming aware people tend to eat less

or eat more consciously and make better choices. Literally, it's not dieting, just simply tracking. It makes a huge difference. people tend to eat less or eat more consciously and make better choices. Literally, it's not dieting, just simply tracking. It makes a huge difference. I mean, I love this step no matter what, because even if you are somebody who's going to progress and eventually die and get really serious about this, this is still the process I take you through.

I still have to start you. So yeah, so even if you're somebody who's like, I wanna get ready for stage, Adam, I wanna look like this, like we still are gonna go through these same phases and the first step before you get to even considering dieting is tracking and just becoming aware. And that's really all it is is just you becoming aware of what you're putting. It's funny that just people knowing that they make better choices.

Even if you're not a dietitian, you don't know everything about proteins, fats, and carbs, just becoming aware of like holy crap. I didn't realize that, that thing I just had was 700 calories or was that much fat or that much sugar. They start to, you start to see that and becoming aware of those choices automatically starts to curb something. Well, studies that compare mindfulness practices to diets show that the mindfulness practices actually are outperform trying to hit specific targets.

Really tracking is a form of a mindfulness practice. So mindfulness practices are like not being distracted, paying attention to the taste of the food, how you feel, mindfully chewing every single bite, tracking slows people down. It's the same thing. It's just slowing you down. You're not just eating mindlessly, you're stopped. And if you you look at here's a deal. If you're somebody that eats mindlessly while you're

watching TV or you're bored or you're at a party and there's food you want to grab, if you track everything you eat, you're much more likely to stop. You're like, I don't want to write down. That's a huge point on its own is to just slow down. And I think that we just get caught up in a lot of our patterns throughout the day of what we usually do. And to just now kind of like slow down. That's it. And I think that we just get caught up in a lot of our patterns throughout the day of what we usually do. And to just now kind of like slow down, be conscious of what you're doing, it's going to change your behavior is like crazy. Well, and just like back to the television point that you're making right now, just simply

tracking, you can start to correlate things like this. Like, oh, shit. Without even trying. Right. Without even trying or saying you can or can't do something, right? So no one's saying you can't eat in front of the TV, no one's saying you can't do any of those things. Just track it.

But because you're tracking, you know, most people just becoming aware that go like, oh wow, look at that. Every time I go to dinner and sit around on TV, I'm eating an extra 600, 700 calories at that time. Wow, I wonder if I just didn't sit in front of the TV and had my dinner if that would make a difference. You'd be blown away about it.

Well, what's funny is when I would recommend this to clients, they would struggle to track the snack foods. And it wasn't because it was hard to do, it's because they literally didn't want to. Yes. And I'd say, well, why don't you lock it out? I'd say why don't you want to, though, because then it's real.

Then I actually really did it. So really, it's a mindfulness Then they actually really did it. So really it's a mindfulness, but if you just make the rule that you track everything with no targets, no goals, nothing like that, no judgment, you just naturally start to make better choices. Now the next step is by far the most effective way I've ever gotten anybody to do cardio throughout the day.

It's the most effective thing, rather than scheduling cardio, rather than doing a 30 minutes when you wake up or whatever, just make this roll right here that you go for a 10 minute walk after each meal. That's it. 10 minute walk after breakfast, lunch, and dinner. By the way, it's very easy to do this.

10 minutes is easy to find right after breakfast or lunch or dinner. It's very, very easy. And just make it 10 minutes, but obviously if you do it for breakfast, lunch, and dinner, what you've done is you've had 30 minutes of walking cardio in your day, but there's some additional benefits to this.

When you walk right after you eat, it speeds up and helps with digestion, studies prove this. It also improves insulin sensitivity. So down the road, by the way, when your body's more sensitive to insulin, you're less likely for your body to want to store body fat. And of course, probably reduces your risk

of getting issues later on like diabetes or insulin insensitivity problems. So what, 10 minutes, that's all it is, 10 minutes after every meal, super easy rule. And it injects just 30 minutes of cardio. And behaviorally, if you attach it to something like that, like where you're always eating, and this is something that now is a ritual after you, like where you're always eating,

and this is something that now is a ritual after you're done, you're a lot more likely to keep repeating the process of this, and we've just seen this over and over again. I love this one. I mean, this is one of my favorite things. And we didn't touch on this,

and this has nothing related to losing body fat, but I mean, the opportunity to walk with your partner. I mean, the opportunity to walk and do some activity like that and have that alone time. It's a, I don't know, I think today, it's just, it's so hard to find that with all of us having our phones attached to us all the time

and constantly getting dings from emails and social media and whatever work stuff. Just to completely separate from that and be right there with your partner having a conversation. Just sunlight. Yeah, and be right there with your partner having a conversation. It's sunlight. Yeah, and you're digesting your food better, like Sal is saying, you're also burning calories,

you're walking, you're moving. So there's benefits there too. So I've just, I had so much more success teaching clients to do things like this than I ever did to getting them to like get on elliptical for, you know, 30 minutes every single day and that actually becoming behavior. It's also just easy to digest, and I don't mean the physical sense.

I mean it's just the processing sense. Like think about 10 minutes. You just finish. It's simple. Yeah, you just finish eating lunch. It's 12.30. I can walk till 12.40. I mean it's it really is that easy.

Rather than saying 30 minutes. Like if I say go do 30 minutes of cardio, people like, oh 30 minutes. I can fit that in. That's a say go do 30 minutes of cardio, people are like, oh, 30 minutes. So fit that in. That's a big commitment. 10 minutes after each one. Well, and you know what, and I love that. And what it leads to though, many times you go much longer. That's what's great about it.

Because you're only committing to like, I just gotta do 10 minutes, et cetera. That's what I have to do. And there's gonna be times when you're pressed, and you don't really want to do anything, but you'll at least do your 10 minutes and then you're done in whatever. But then there's gonna be a lot of times

when you're like enjoying the walk or you're enjoying the conversation that you're having with a person that's on the walk with you. And 10 minutes turns into 20 to 30, to sometimes 40 or an hour. And now you've got this great activity that you probably wouldn't have done had you not made that commitment.

Yeah, and now you can multitask with this too. So if you're gonna be on a phone call for work or a meeting you could do it in the 10 minutes, you can meet with people over 10 minutes. Hey, go for a walk with me. Let's have a conversation. Or if you're learning something, put on your headphones or whatever, your ear pods and walk for 10 minutes after each meal and listen to something that's going to, you know, inform you. Now, the next one is also one of my favorites. And again, it's really, it's the way it influences

your behaviors that makes it so effective. And that is to aim for a half to one gallon of water every day. Now, physiologically speaking, if you're more hydrated, you're less likely to eat more, your appetite's better, so you tend to eat less, being hydrated gets your body to work better, less inflammation, it's better for your health. Less joint pain.

But here's really what ends up happening. When you drink half a gallon to a gallon of water every day, you're not drinking anything else. You're not drinking anything else, and you tend to eat less. Yeah. And you get up and keep more. And you get up to pee more.

Yes. When I would have my clients aim for a gallon a day, I would track them with these devices that would track their steps. You'd see their steps go up. Yeah. And it's because they got to go up. And you might sound funny, but it actually makes a big difference. It does. Just that little bit their steps. You'd see their steps go up. And it's because they got to go up. And you might sound funny,

but it actually makes a big difference. Just that little bit of activity. So literally what you do, and this is how I end up doing it for myself, and how I would do it for my clients, I would have them either have a container that was a half a gallon to a gallon, or they would go buy one.

You can buy water in the gallon, and that's how they'd start their day, and they know they need to finish that by the end of the day. There's just so many benefits that, like, once you really start focusing on being hydrated, like what that does in terms of even mental clarity, a lot of times, like having this brain fog, a lot of times being dehydrated.

Like there's this achiness in my joints, and that's being dehydrated, and there's just all these things that you don't really consider, but I mean, your body is mostly comprised of water And let's you know make sure that we're keeping it fueled up many times people confuse hunger with that, right? So I mean dehydration sometimes will make you think that you're hungry Then also you drink a bunch of water and you're not hungry anymore And I used to get a lot of shit for because I used to tell everybody a gallon and you know

And because of all the research around, based off the size of somebody that's a gallon is way more than what they need, but the truth is a gallon of water a day is not going to hurt anybody. So even if that's more than somebody who weighs 112 pounds technically needs to be drinking, it's just a good target. It's a good simple target. Shoot for a gallon of water a day. Keep yourself busy all day long, if being all day long, all those things have its benefits. And I love it as from the behavioral angle, like you said, Sal, is that even though it has other benefits to it,

just simply having a habit of drinking that, you naturally start to eliminate all the other things without telling them they can't have it. You know, it's funny, when I would have, this was like clockwork. This is my own experience, so this might not happen for you, but like clockwork,

when I would have clients successfully hit about a gallon of water every single day, like clockwork, they would lose anywhere between four to seven pounds. Like almost everybody would lose weight just from drinking water. And it was funny because they think it was magic. Like, oh, yeah. Water's making my metabolism burn more calories.

I'm like, without realizing it, you're just not drinking anything else. And also here's the other thing too. When you drink in your well hydrated and you drink a good amount of water, you probably will hold less water, less bloat in your body. And so you tend to lose waterway.

I know it sounds counter, because you're drinking more water, but this is what ends up happening. You end up holding less water in your body. And so you tend to lose waterway. I know it sounds counter, because you're drinking more water, but this is what ends up happening. You end up holding less water in your body. And the interesting part about this is we didn't even talk about resistance training, right? So I mean, this whole thing is about how to lose fat. Just easy steps. Yeah, just if you just did this, heaven forbid, you add in a resistance day training or two or three in there.

And that's only going to accelerate the results you get from this. But this is without falling a strict meal plan, this is out telling you you can't do a bunch of things. If you just make these, if you just follow these five steps and you're really good about it, you know, 99% of the people are gonna see some results. 100%.

You will. And my experience just clients doing this, what we just said consistently, would typically result in around 15 pounds of fat loss. That's no joke, 15 pounds, and that's pretty good. We're talking about pure body fat, just from doing these things that we just talked about right here.

So again, low recap, step number one, hit those protein targets, step number two, just start cutting down on your bad habits, you know which ones you have, so make them personal individual. Step number three, just start tracking. Don't aim for anything in particular. Just pay attention, track, use an app like Fat Secret on your phone, super easy to use. Step number four, do a short walk after breakfast, lunch, and dinner. Aim for 10 minutes.

That's it. Just 10 minute walk after breakfast, lunch, and dinner. Nothing in addition to that. And then step number five, aim for half a gallon to a gallon of water every single day. If you just do those things, you will see some fat loss. Look, MindPump is recorded on videos as well as audio. Come find us on YouTube, MindPump podcast. You can also find all of us on Instagram. You can find Justin at MindPump Justin, me at MindPump Sal, Adam at MindPump Atom and Doug, the producer at MindPump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin

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