My buddy Gordon Greenhorn jumps back into the host’s chair to interview me (Scott) about my new book. We’ll cover why I wrote it, the problem with all the other weight loss books out there and I’ll share some of my favourite weight loss tips from the book with you.
Encouraged years ago to write a book, Scott didn’t initially know what to write about until realizing that majority of weight loss books are just pretty much the same, and not much about the principles behind weight loss. Not only does he want to teach people how to lose weight but he also wants people to understand how it works. Moreover, the book is focused on habit formation, which is way more sustainable than just doing a set plan for a certain amount of days or certain diets. So it’s about creating diets that are not just sustainable, but also fun.
Scott also seeks to fill the void of many of his competitors who might have a very large following and all those video tutorials or celebrities selling diets, but lacking any certification. Scott, on the other hand, has earned Master’s in Sports Nutrition and he has also done all those videos and diets. Below, Scott shares and explains some of the principles found in the book:
Cut Back and Don’t Cut Out
When you focus on what you can’t eat, the whole diet approach is framed around negativity and exclusion. Rather than focusing on exclusion, you want to focus on inclusion. Focus on the things you can eat rather than the things that you can’t. In other words, you can eat any food you want and not cut them out completely. The only time you would need to cut the food out is if it makes you feel ill, or if you don’t like it, or if it’s inconvenient, or costly. Instead, think about reducing rather than not having it at all.
Studies suggest that people who have the most success are the ones that have the most inclusive diet and eat as many different foods.
No Pain, No Gain is for Numpties
When you go and do some form of exercise, you don’t need to be close to passing out and being unable to walk. You don’t need to go actual, full on mental with your training. For instance, you don’t even have to experience DOMS (delayed onset muscle soreness) after workout as it’s not an indicator for a good workout.
Instead, follow a workout that’s fit for you, your goals, and your abilities. Adherence is very important too. If you hate HIIT for example and find them very uncomfortable, then don’t do it. Do what you like and you don’t need to go crazy. Moving more is simply a good place to start.
Nobody Likes a Cheater
Scott is not keen on the idea of cheat meals neither. Many people have this idea of a cheat meal where they have very restrictive, super boring diets throughout the week that they’re dying for a cheat meal. This may not be technically untrue, but it doesn’t work the way they think it works.
The problem with cheat meals is that it can be often uncontrolled resulting in a binge, causing you to consume way more calories than you need, undermining the calorie deficit you got during the week. So you end up gaining weight.
Instead, include foods you actually like to keep you sane. Hence, you don’t have to ruin your weekend through excessive cheat meals since you’re already eating things you enjoy.
Eat That Frog and Work Out First Thing
There isn’t any advantage with training in the morning from a physiological perspective. But from a psychological perspective, you’ll feel good about yourself because you have the rest of the day to enjoy yourself. This is great especially when you’re struggling with motivation.
Studies show that fasted training is no more advantageous compared to exercising fed. So whether you exercise with an empty or full stomach, it’s fine. First thing in the morning, Scott suggests having some smoothie as it doesn’t sit heavily on your stomach.
Power Up with a Protein Shake
There’s a lot of misconception around protein powder or protein shakes and people perceive them as having some miraculous muscle building properties. It’s an easy way of increasing your protein intake, but it’s not essential. You can easily consume enough protein through whole foods. But protein shakes are an easy way to increase your protein needs and they’re convenient too! You can add them with other ingredients for more flavor as well.
Get On It Like Marvin Gaye
One study showed the calories burned during sex. Unsurprisingly, all the participants of the study supported that nookie was way more enjoyable than treadmill running. In a 30-minute session, it burns around 126 calories for men and 93 calories for women.
What More Can You Get from the Book?
Aside from all those things mentioned above, read the book to get a better understanding of calorie deficit and how to lose fat. Then you will see why all the habits in the book can help you with this. The book is aimed at not only helping you lose weight but to give you a better understanding of nutrition, training, and be able to recognize and avoid unhealthy detoxing, cleansing, and any other popular unstable fad diets. This way, you won’t get fooled by their empty promises!
- Why write this weight loss book
- Focusing on inclusion rather than exclusion in terms of nutrition
- What kind of exercise should you do
- The problem with cheat meals
- Why you need to train first thing in the morning
- Should you work out in the morning with a full (or empty) stomach?
- Power up with a protein shake
- Burn calories through sex
Quotes & Take-Aways
The book is focused on habit formation, which is way more sustainable than just doing a set plan for a certain amount of days or certain diets.
When you focus on what you can’t eat, the whole diet or approach is framed around negativity and exclusion. So rather focusing on exclusion, you want to focus on inclusion.
People who have the most success are the ones that have the most inclusive diet and eat as many different foods.
When you go and do some form of exercise, you don’t need to be close to passing out and being unable to walk.
Do what you like and you don’t need to go crazy. Moving more is simply a good place to start.
There’s a lot of misconception around protein powder or protein shakes and people perceive them as having some miraculous muscle building properties.
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