How much should I exercise to start losing weight?

So today's Q&A has just come in, and today's question is, how much should I exercise if I want to start losing weight? Now, unfortunately, like many questions we get asked in this industry, it depends. Now, the reason it depends in this case is because, well, it depends where you're currently at. If you are extremely overweight versus if I've only got a little bit of weight to lose or a little bit of body fat in order to get lean and ripped, Well, the recommendations for those two people are likely to be very different because it's very likely that their current lifestyle is very different. So that's why it depends. It kind of depends where you are on the scale of body fatness, as in how overweight are you, because that will determine how little you could get away with in order to start getting results. So for example, let's say you're 30% or above, which would technically be classified as obese for the average man. So we've got 30% body fat, you're overweight. Now it's safe to say that for the average person in that category, they're likely to not be very active and they're likely to not have a very good diet. So you could probably start getting some really good results just by simply moving a bit more. Now that moving a bit more might be, okay, well, I'm gonna start parking my car at the far end of the car park. I'm going to, where possible, if for example at work, I'm gonna take the stairs instead of the elevator. I'm going to go for a 15 to 20 minute walk each day just to get my body moving and to get the blood pumping and circulation improvements and so on. So the movement that we increase might be very minimal in terms of intensity, but it's more. We're doing more than we were. And then in terms of food, it might just be, okay, I'm going to cut back on some of the junk. I'm not going to eliminate it. I'm not going to completely cut it out and be super strict and worry about macros and all that. I'm just going to cut back on some of the, the excess that I currently consume. And it could be that simple. Now, as we begin to lose weight in that process, of course, we're going to get to a point where maybe our results begin to slow and this lighter approach no longer serves. It doesn't work anymore because it's not quite enough of a stimulus for our body to need to continue to change because, of course, the body is designed to adapt. So now when we're getting down to, say, maybe 25%, which is still overweight but is much better than 30%, of course. Now we might be looking at, okay, well, now I'm going to push the intensity of my activity up. I'm going to make sure that I'm walking for 30 minutes a day minimum, and I'm going to do that at a slightly higher intensity. Now, we don't have to go extreme. This could still be zone 2, or could be zone 2, which is sort of at a pace where you could still hold a conversation. but you know, you're a little bit out of breath, but it wouldn't be hindered, your conversation wouldn't be hindered by the level of activity you're doing. So you do that for, say, 30 to 40 minutes a day instead of that 15 to 20 that we were talking about earlier. That might be your new thing. And then now we are looking at, okay, well, along with cutting back on some of that junk that I may be still consuming, I'm going to cut back on some of that. And now I'm also going to start making sure that I'm introducing some healthier foods. Again, we might not yet be specifically looking at how much protein, fat, carbs, and so on. We're just making sure that we're doing more of it. We're having more of the good stuff in place of the bad stuff and the convenience foods that we've maybe been relying on. Then of course, again, we begin and continue getting results. Then when we get down to around 20%, which is we're now in the healthy range, but we're still sort of holding on to more than we'd maybe want. We're not yet down in the fitness ranges and so on. So we'd be sort of more in that healthy range. But now we might be looking at, okay, well, now I need to make some changes that are going to provide a much greater stimulus in order for my body to continue changing. So now we might be looking at, okay, well, I'm now going to add in 2 to maybe 3 resistance training programs a week. So on 2 to 3 days, I'm going to replace that walking with resistance training. Now, you could, if you wanted, have introduced resistance training before. You just maybe didn't need to. But now we're at a point where we probably have to if we want to get good results and we want them to be consistent over a long period of time and then maintained once we get there. So now 2 to 3 days a week, we're going to be lifting something, doing some weights, doing some resistance work, whether it's bodyweight, barbells, dumbbells, medicine balls, kettlebells, and so on. Doesn't matter what implements we're using, whether it's all of them or just one, but we need to apply some resistance. So we're going to do some strength work. Using that resistance training. And we're going to get more specific with the diet now. So we might now be going, okay, well, I'm going to make sure every meal I'm getting a minimum of 2 palms of protein, for example. Now, getting that 2 palms— so 2 palm-sized portions of protein per main meal will ensure that I'm getting adequate protein on board to rebuild and repair my body from the effects of the training that I'm doing. It will also help to curb any satiety issues that I might be having if I'm getting hungry too quick or finding that I'm craving foods in a very short period after meals. It will also help to balance out blood sugar. It will help to maintain metabolism, help me to maintain muscle mass whilst I'm losing body weight and so on. So there are lots of benefits to making sure we've got that protein on point. So that might be where we're at now. So we're now training with resistance training. We're still doing our walking for our cardiovascular work. And now we're getting a bit more specific about the foods that we're eating, right? I'm going to make sure I'm getting at least this much protein per main meal in order to make sure I'm consistently moving towards my goals. Then if we want to push ourselves down into the fitness range and below and so on, now of course, again, we're going to be getting more specific. If I want to get down into athletic ranges of body fat percentage and so on, again, we take it up a notch. So for example, rather than 2 to 3 times a week, Maybe now I'm doing 4 to 5 resistance training programs— or sorry, resistance training sessions per week in order to make sure I'm stimulating the body. I may be now splitting the body up and training different body parts each session rather than those original 2 to 3 being whole body workouts. Maybe now I'm going in and on, on day 1, I'm doing a push session which works all my push muscles. Then I go in and do a pull session, then I do a leg session, then I do a core session, and so on. So we might start breaking the body up so that we can hit it with greater stimulus in each session in order to provoke the body into change. We want to force it into a need for change. Then, of course, in order to make sure that that change takes place, we make sure our food's on point. So we've already nailed down the protein, hopefully, but now we're making sure we're getting our fibrous veg as well. And then we're also making sure we're getting healthy fats in each meal. We can still have starches and things like that and maybe an odd treat here and there, but we're much more focused about it. We're much more disciplined and we're much more strategic about how we do that. So it's not necessarily a case of living an extreme lifestyle, but we're much more focused and disciplined around what we're doing with food as well as with our recovery. So whereas before we might have been getting good results without really paying much mind to how much sleep we're getting and how well we rest outside of our sessions. Now, again, we might be bringing mind to that stuff, so that we're making sure that we're getting our 7 to 9 hours of sleep every night. Or if we're not getting 7 to 9 hours, maybe we're making sure that the environment that we sleep in is of an adequate quality to enable us to get good quality deep sleep. So we could be making sure the room is dark, that it's cool, that it's quiet, and so on. Because if it's not, yes, we might be sleeping, but the quality of that sleep might be poor. Which then could impair our recovery, which means that's gonna then have a knock-on effect in terms of the quality of training that we can do because we're gonna be tired and not feel up to it and so on. So our body's not necessarily gonna get the results that it possibly could if we're now not taking a focus on making sure we're getting adequate rest and recovery along with a great enough stimulus to continue to provoke our body into change and so on. So that's kind of how we would stage things. Now, of course, we can get into this in much more specific detail if you let me know specifically where you are. So if you come to me and you say, Tyrone, I'm at this current body fat percentage and my body weight is XYZ, how would I now get to the next stage? What specific things should I do? Then of course I can get back to you with more specific information on how we would do that based on you, your lifestyle, and so on. So if that's something you'd like to know and like me for me to answer, just drop me a comment below, or of course reach out to me in the DMs, ask me your questions, and I will get them answered as soon as I can. But if not, as I say, when you're far away from the goal, it's like, oh, I want to be super lean. Cool, you can get there. But if you're quite far away, there's no need to do anything too fancy, too drastic. You just want to make small changes. And then as you go through each of the stages of body fat level, that's when we start to increase the intensity, so to speak, of what we're doing. We increase our focus, our discipline as we move closer to the goal, because it's going to take greater discipline and greater focus and greater specificity of the habits and actions that we're going to take on a daily basis. So as I mentioned, guys, if you have any questions or you want me to answer anything specific to yourselves or where you're currently at, drop your comments below or reach out to me in the DMs, and I will get them answered for you as soon as I can. Take it easy, people, and I shall chat to you soon.