How To Train For Fat Loss (The High Rep Myth)

Frightening! Find help sometimes! I scare myself—myself!

Shit could get menacing!

Frightening! Find help sometimes! I scare myself—myself!

Pay less! Right people, so what you just saw there was this badass workout that I did the other day with Lex Griffin and Romaine Lansford, two guys from the UK that I need to hang out with a little bit more. 'Cause again, you know, I'm always looking for YouTubers to collab with. There needs to be more Irish ones, okay? So that was like a couple days ago, last week. Had a great workout. And so again, on Mondays I'm doing training topics. So I decided to just pick a topic today, and that is gonna be, it is gonna be, how do you train for fat loss, okay? And 'cause one of the most common, common mistakes that I see very often is people think that high reps, loads of isolation movements is what's gonna burn fat. And I'm not too sure where this myth came from. Maybe because people think that high reps is kind of like cardio, or they can like feel a burn in their muscles, and you know, in their head they think that's melting the fat away. Okay, the opposite is true. Okay, so basically what is the goal when you're on a cut? When you want that full-looking physique that has muscle and low body fat percentage, okay, it's very difficult to achieve, but what you— how you get that is by retaining your muscle on a cut. So that is your main goal. When losing fat. It is to retain as much lean body mass as possible. Okay, fair to say? Yes? Everyone agree? Awesome. So now that we've got that kind of put in place, okay, how do we go about achieving this? And now you probably gained that initial muscle from progressive overload, getting stronger in the gym, increasing your workload, okay? Maybe you've done a bulk as well to facilitate this, because if you want to gain a significant amount of muscle, you're gonna need to be in the calorie surplus, okay? So now it's time to cut, and like I said, the main goal is to retain that muscle that you worked your ass off for, right? And so you got that muscle from lifting heavy, from progressing over time. So your goal should be to maintain as much strength as possible as you cut down. So you're going to be in that calorie deficit, right? You're going to be cutting down. You're probably going to be losing weight. You're going to be, you know, looking leaner in the mirror. You're losing body fat percentage. And then your goal is to— let's say you're benching 100 kg for 3 sets of 8 at the start of your cut. You're in a deficit, you know, you're losing weight every week. And at the end of the cut you're still benching that 100 kg for 3 sets of 8, okay? That is a successful cut. That means you basically maintained all your strength and probably a lot of muscle as well as you've lost body fat. To conclude, we're gonna get some food now. It's gonna be delicious. We're trying somewhere new that I don't think I've put in the channel. But to conclude, okay, when you're cutting down, focus on lifting heavy, maintaining that strength, and getting those good workouts in. That's another reason that when on a cut I don't actually promote going too low on calories or going low to no carb because then a lot of times you have no energy for your workouts and then your workouts suffer and you lose some muscle. So that's Rob Lipsett's little quick tip for today. So onwards with the vlog and yeah, we are going to get some— what type of food is Wagmama? It's like Asian? Asian. But what type though? They be getting all pissed off if I say like Japanese and Chinese. I remember I went to Korean barbecue in Macs and they called it like This is not Korean. Anyways, let's go. All right, food time, and Dakota is still here. He had like this— I'm here. It was, it was like 3 vlogs, it was 3 vlogs ago, and this was the exact same crew. I had to move. Yeah, yeah, it's like he's been in the back seat for a week. Ben's just sitting there as well. I've actually been loving last week. We've just been like eating, training, yeah, in both gyms, and then just like talking about creating content you know, future ideas. It's just, it's a nice little dynamic. But so we're gonna go to Dundrum now. I think Wagamama's. Yeah, yeah, that's what we got our hearts set on. Haven't had that in a while. We did Nando's last time. Yeah, it was so good. Like, it's so good. Tell us your honest opinion about Nando's. Honestly, here's the thing with Nando's.

I'll tell you straight up. Oh, fuck.

What's— you better be about to say something good here, man. I'll get offended.

The sauce is really good. I will give it that. That was probably the best sauce I've ever had. But the chicken was dry.

All right, we're getting that out of the car. No way, mate.

I mean, no offense, I'm just straight up, the chicken was a little too dry, mate.

You're going— I'm dropping you back to Ben's now and we're gonna get food, right? You're not yet. And so for starters, I got beef tataki. Uh, it's like raw beef, looks pretty lean, looks actually delicious as well. So we got that, we got some carcinogen water, and then, uh, we got the mains coming out. So we got the donburi. I think we all ordered that, but it's gonna All right, let's get a bit of beetroot on there. He has a little bit of cheese. I'm usually really good at chopsticks. Oh mate, that's quality. Oh, now we got some chicken wings as well. Pure protein, really lean chicken wings, I swear. But, uh, so we're gonna share these. I'm gonna eat this and I'll show you the main course when it arrives. All right, so we got a donburi bowl. I'm definitely saying that wrong, but yo, the common theme on this channel is me pronouncing things wrong. So again, that's like a good source of carbs, bit of protein in there, some veggies. We got a side order of kimchi and then cheeky little teriyaki barbecue sauce on the side. So I'm pretty sure Wagamama have the macros online, so I'll put them on the screen. Yeah, and that's a post-workout meal, so we're going to eat this now. Catch you How you doing, Ben? And then we're having the best carb source known to man. This is a super carb. It's a superfood, okay? It detoxes the body, it cleanses the liver, and it increases muscle protein synthesis by 22%. So yeah, I'm just getting some fro-yo because I absolutely love it. And again, I didn't eat much during the day, so yeah. All right, boys and girls, so that is Monday's training video knocked out of the park. So I want you all to go out, get shredded, retain that muscle, and just end up with a sick, strong, healthy, functional physique. So again, we got What I Eat Wednesday coming up, and, and Nabil is gonna be here because we're shooting for Alphalete. So we'll definitely be going out to eat and stuff. It'll be a lot of fun. Also be taking some dope videos, really cool photos. So I'm excited to have him over as well. And then on Friday, I'm also starting back in MMA, going down to SBG. So fun week of training ahead, gonna really push it to the limit. It. And so yeah, get ready for some cool fitness content, right? And then we go traveling next week. So leave video a thumbs up. Thank you so much for watching.

See you in the next one.

Keep it real. Peace.