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The four pillars of weightloss │ Absolute Health & Performance
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one of the most common goals that people
come to us with is to improve their body
composition and in particular lose body fat
I'm James Valentine performance culture
absolute health and performance when I
work with a client whose primary goal is
fat loss I break it down into four key
areas not an exercise activity
thermogenesis so the exercise that they
do or the movements they do throughout
the day which doesn't involve sleep
training or any other strenuous physical
activity so an example of me can be
walking up the stairs taking the train
to work right in your bike to work going
for a leisurely stroll all those things
contribute to need the next thing that I
look at is their food consumption and
what I'll normally do in that situation
is also refer out to our dietician
Atlanta who can provide people with a
more direct and guided approach to the
nutrition if that's what they need the
other component I looked at is that
physical activity and their training so
what are they doing throughout the week
a very specific and focused way to
generate the adaptations that are going
to be beneficial for enhancing fat loss
but also retaining lean body mass the
other key component when we're trying to
achieve fat loss is thermic effect of
food so the energy the body expends to
break down and metabolize the nutrients
in the food the UAE in particular we
look at increasing protein as this has a
higher thermic effect and takes more
energy for the body to metabolize and
process and also contributes to the
retention or increase in our lean body
mass which is incredibly important over
the long term if we want to maintain the
fat loss during after our program so if
you look from the calorie expenditure
side we want to look at how we can
increase the energy someone expends
which is going to drive a greater
deficit and result in increased body fat
loss so when we're looking at this
there's two simple things that we can do
we can monitor and then adjust the
person's need and a simple way to do
this is to track their steps this is an
objective measure which won't catch up
the knee but it'll capture a greatest
proportion of the knee and then that'll
allow us to adjust that and what I
typically find is if someone has very
low neat levels maybe they're walking or
getting less than three to five thousand
steps a day the first point is to raise
that up 15 to 25 percent and start
getting some consistency with an
increase in their base need expenditure
over the course of the day week and the
month and what you can do with the steps
as well is periodized at across a fat
loss space so that it's not necessarily
a linear decrease in calories consumed
but you can have a changing variable of
the steps per day which can then impact
on calorie expenditure and drive that
calorie deficit that's the most
important thing to decreasing our body
fat the other component to increasing
energy expenditure and also to driving
positive body composition changes is our
training and what we want to look at as
a minimum is performing - full body
strength training or resistance training
sessions alongside cardiovascular work
and we want to do this at least twice a week
week
if we can do it three times a week
that's even better but as a minimum we
want to be getting at least those two
sessions of really high-quality work
which is going to be important for a
number of reasons firstly resistance
training is going to either maintain or
increase our lean body mass while we're
in the energy deficit that's driving our
fat loss and the second thing is the
cardiovascular work is going to help
with increasing our energy expenditure
which is going to further drive that
energy deficit that we're looking to
achieve to get our fat loss goal
one of the key considerations is how do
you track progress so when we're looking
to assess change over time particularly
when we're looking for body body
composition changes I like to use three
key criteria so the first one is
utilizing the scales now it's not that
the number on the scale is the most
important thing but what we get from
utilizing body weight on the scale is
track change over time it provides an
objective and reliable measure as long
as we're doing it in the morning first
thing up we go to the bathroom and we
have either no clothes on or the same
clothes on every time we do it now what
I like to do is get someone to weigh in
three times a week on non-consecutive
days and we track an average across the
week and look at the change over time
week to week and even month to month and
face to face across the course of the
fat loss phase another popular method or
methods is to use skin folds or a DEXA
scan or a BIA or body scanner now the
difference with these is we get one
flash point over the course of you know
four weeks rather than that regular
feedback from the change on the scales
so if we can use multiple methods to
track change over time then it allows us
to really assess what is actually
changing separate the real change from
the noise and better tailor the program
to the individual now the last one that
I like to use is a little bit more
subjective you could say compared to the
two objective methods we've just spoken
about but the last one is finding some
clothing that you like to wear and using
that as a bit of a subjective measure of
how your body's changing relative to how
you feel in that piece of clothing and
what this provides is a great contrast
to the very objective measures where we
might not see change on the scales or
significant changes with our objective
measurements like a DEXA scan but what
we actually see is
there's changed in our composition that
we can actually feel when we're wearing
clothing which can be a pretty powerful
motivator for people if the other more
objective measures aren't necessarily
moving as quickly as they'd like to [Music]
[Music]
summarize when you're looking to achieve
an improvement in body composition and a
primary goal of reducing body fat we
need to remember that creating a calorie
deficit or an energy deficit is the most
important thing that is the foundation
upon which a successful fat loss or body
composition phase is built therefore we
need to remember to reduce our calorie
consumption from food increase our
energy expenditure from exercise ensure
we're doing resistance and
cardiovascular training at least twice a
week if not three times and we also need
to remember that we can utilize NEET to
increase our energy expenditure as well
finally we want to have multiple methods
of tracking progress so that we can see
change over time and also influence the
program design to better help the
individual to achieve their final goal [Music]
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