Transcription
In this video, I'm going to cover the three-step process to breaking any fat loss plateau. The exact process I use with 200 plus of my previous clients to get them to elite body fat compositions.
So, my name's Adam Monahan. I'm an online fat loss professional and I specialize in hormonal priming. I specialize in metabolism manipulation. And today, I'm going to break it down through three-step process, optimize, simplify, and implement to help you guys currently out.
So, we've used this process with hundreds of men in seven different countries getting them to elite body fat compositions. And the biggest thing that I hear is that a lot of guys think of their age is really holding them back. But, we have guys who are 47 at 10% body fat. And we quite literally have one of the most successful online fitness programs on the internet right now. And today, I'm just going to give you away for free on how exactly I do it, how I implement all these strategies, and what all these strategies mean. And the importance of understanding is really going to get you to where you need to be because in a lot of different cases, the education behind what you're doing and why is why a lot of guys spin their wheels for an extended period of time.
So, the first the first thing we need to understand is going through more of like the optimization phase. So, when my clients first come to me, the first thing we go through is optimizing certain aspects of their plan, right? Optimizing digestion because when you think about that what digestion is, digestion is the first process of a metabolic of the metabolic process, breaking down foods so your body can later utilize it. So, digestion is the most pivotable moment in the overall digestive process and the overall metabolic process. So, that's what we start to optimize that. Start to optimize it for a higher water intake. Start to optimize it with lowering the fat intake, which will improve a lot of digestion as well. Um optimizing for fiber, optimizing for uh steps, and all of these things that we put in our clients' plans within the first day are meant to optimize digestion because that's the first process that you have to take care of.
Next is understanding protein, carbs, and fats. So, if you're somebody who's been tracking calories and you've never tracked protein, carbs, and fats, tracking protein, carbs, and fats will give you a better body composition. Calories affect your weight, macronutrients affect how you look, and then micronutrients affect how you feel. So, if you're looking and aiming for a certain body composition like a body fat percentage, you need to start to optimize for protein, carbs, and fats cuz it will improve a lot of digestion, yes, but it also improve a lot of health markers.
So, next is understanding planning and consistency. So, planning and consistency is extremely important because planning ahead allows you to have less stress and have a plan of attack rather than making a plan up as you go. For instance, this is some of my clients and how the accuracy of the macronutrients that they're tracking specific to the actual gram. And we make our clients track specifically to the gram because like I said, it will improve a lot of body composition and it'll improve a lot of digestion as well. And so, we make our clients track elite levels to the gram. And at that first, there is some complications. Like at first, it is a skill, but over time, skills are learned. Once you have a skill, it becomes very easy. So, right off the bat, we're very hands-on with all of our clients, very up front about making sure we give them the type of education to track macronutrients and really hit those macronutrients as close as possible. Because once you have the education, that's where the consistency comes from. What to do on weekends, what to do um on nights out with the wife, what to do on work uh trips, what to do on vacations. All of those things do matter in the grand scheme of consistency. And so, really the planning consistency part is really important in the overall op- optimization because we want to make their plans as simple and easy to follow as possible. And the more simple and easy we can make it to for each one of our clients, the easier fat loss becomes because simple easy is easier for fat loss, right? And so, we try to simplify everything for just simplicity's sake of uh making fat loss extremely easy, right?
So, one thing I want us to understand is carbohydrates in general. So, most of the guys who come to me, probably a lot of the guys listening this channel right now, probably have this misconception that carbohydrates are bad and that you have to reduce carbohydrates. And that's not true. Carbohydrates are good for essential body functions, they're good for performance, and they're good for decreasing cortisol. So, I went ahead and pulled up some um excerpts online that actually uh state this in very good detail. Uh right, I like this excerpt I pulled up right here. According to research from randomized controlled trials, carbohydrates can potentially do stress by influence the body's cortisol levels with studies showing that increasing carbohydrate intake can lead to a decrease in intracellular cortisol. So, it's very it's very interesting when you dive into cor- cortisol and carbohydrates and how uh a lot of guys who have this conception that you need to lower carbohydrates get stuck and spin their wheels with high levels of cortisol on their body that they can't really break past this flat plateau when simply you don't have enough carbohydrates in your diet to actually reduce a lot of that cortisol. And that's the first thing we talk to you about all of our clients is yes, you know, we want to get some carbohydrates in it to reduce those cortisol and then to improve digestion. And the adverse effect of that and the other underlying caveat behind that is is that we try to reduce the actual fat intake. So, in a lot of cases, guys improve a lot of fat intake and eat a lot of fat intake, but they never actually reduce carbohydrate intake, which is extremely important.
Next, carbohydrates actually correlate to something in your body called T3. It's a hormone in your actual thyroid that is closely related to carbohydrates. So, getting enough carbohydrates can lower reverse T3. Not eating enough carbohydrates can increase it, thus blocking the important work of T3. So, you have to think of T3 as the active thyroid hormone. So, T3 T T4 gets converted into T3 and T3 is used as the active thyroid hormone. So, in a lot of cases, guys who are in a severe caloric deficit of carbohydrates, they reduce their T3 levels, then no longer allow their thyroid to work as good as it possibly can. So, I want us to remember all of these things that we're teaching because there is a certain concept that we use. And then even going into pyruvate, which if low levels of carbohydrate exist, a substance known as pyruvate begins to build up. Pyruvate is formed in the glucose metabolism. And if glucose is not present, pyruvate cannot do its job in the energy process. Therefore, fat has nowhere to attach to the body's mitochondria, which in turn slows metabolism and will halter or extremely lessen the fats of body's fat-burning capability. So, to really break a fat loss plateau, we need to understand the how much because a- anything in an ex- excess amount is obviously bad. Carbohydrates in an excess amount is obviously bad in an absolutely. And but like they get their they get their bad rap in today's society by making people fat, and that's just not true. It's just because you don't know how much to eat. And so, optimizing the how much to eat is extremely important. Having a plan to follow. I have this much carbohydrates, this much protein, this much carbs, um this much fat allows us to optimize everything in general because when we have a plan, a formula that obviously has proven to work, then it's just about learning and educating each one of our clients how to how to perfect it as simple as possible.
So, next would be the simplify, which I think this one is extremely important and extremely uh interesting as well. So, a lot of guys who are stuck in a fat loss plateau, they're doing excess cardio. Lots of cardio, hour and a half, two hours. Just excess amounts of cardio. So, like we talked about above, cortisol is the leading factor in uh not allowing guys to actually lose body fat. With cortisol, high levels of cortisol in the body will re- uh reduce your actual potential effect of losing body fat because cortisol takes up a lot of energy, right? And so, inflammation in general is a very um active energy source, which means if your body's trying to fight all this infection and all this inflammation and and uh providing a lot of this cortisol trying to reduce the inflammation, it's no longer doing the actual job of the fat mobilization and fat oxidation process. So, like in a lot of cases, clients will come to us, we'll get them to correct macronutrients, we'll cut cardio, and they'll lose 15 lb. Why? Cuz we reduce all that inflammation, reduce all that cortisol, and the body almost takes a huge huge deep breath. And then we'll do 45-60 minutes of strength training. So, a big misconception for a lot of guys is you have to be in there for an hour, two hours, three hours. And that's not true. Same same concept applies. If we're pushing the body to the point where that we're getting too much cortisol to reduce cortisol, um then obviously you're working against the body, right? And your body's going to be highly inflamed and it's not going to be allow itself to actually lose body fat in the mobilization oxidation process.
So, um on top of that is eight eight to 10K steps. So, like this is like the simplification process. Hey, let's cut cardio, let's add 45-60 minutes of strength training and at hypertrophy to build muscle because when we start to add carbohydrates, and we're going to talk about that in the implementation section, when you start to add our add carbohydrates, one, we are very react- reactive to massive muscle growth, right? Because think about this, when you're in a hypercaloric deficit, you are the most anabolic when you start to add calories. You grow you grow the most when you start to add calories. So, you'll see a lot of our clients get into our program and they'll lose a lot of body fat, but they'll also get super super strong because we added carbohydrates, which have an effect of actually an anabolic effect when you're in a deficit for an extreme period of time, and they'll grow and they'll expand and tighten up and get that lean hard dry look that we're actually getting to. And then eight to 10K steps. So, like I talked about above, digestion. That's the first thing is that eight to 10K steps will improve a lot of digestion, right? Just tracking eight to 10K steps throughout the day, uh not more of it's like that steps that you can do even around the house. Like you go to the grocery store, you walk at work. Like it's just a very low barrier entry way of quote unquote cardio because it is a form of cardio, yes, but it's a zone one cardio. And a zone one cardio is non-inflammatory, reduces a lot of lactate, which is inflammation, but also improves a lot of digestion. But, even steps for instance, will actually hypertarget body fat. So, in this actual study that they did on continuous exercise, but not high intensity interval training, improves fat distribution in overweight adults. And what in this study they actually are stating that significantly more abdominal fat from the same amount of time at exercise when you're doing it at a lower intensity state. So, let's think about this um in a perspective of just logic, right? If you're optimizing for a lower intensity cardio like steps, your body is going to optimize for a slower burning macromolecule, which is fat, right? And so, you know, when you think about the zones of cardio, the lower the zones of cardio, the more fat you actually burn. Higher the zones of cardio like your guys' sprint training, your HIIT training, your your strength training is going to actually burn more carbohydrates, right? And so, if you don't have any ready available carbohydrates, that's when you start to run into like metabolic un- in- benefits within the body, right?
So, like let's let's moving on to the actual implementation section of how we implement this, right? Which is called metabolic priming, which is what I do with each and every single one of my clients. It's it's a proven aspect of scientific process of losing body fat, a scientific process of improving metabolism, right? So, metabolic priming refers to a process in which the body is prepared for increased energy expenditure by making adjustments to its metabolism. This can occur in response to various stimuli such as when you exercise, your body is breaking down carbohydrates, fat, and protein for energy. Metabolic priming ensures that your body has necessary energy substrates or fuel. Benefits of metabolic priming: increased energy expenditure. Metabolic priming can help the body burn more calories, which may contribute to weight loss or improve athletic performance. Improve fat burning. By preparing the body to utilize fat as an energy source, metabolic priming can enhance fat oxidation. And then, enhanced muscle growth. By increasing protein breakdown and synthesis, metabolic priming can support muscle building. So, all really obviously good things. But, how we put this into actual actual active concept?
So, like the first thing we do is when we get those macronutrients that I talked about above, protein, carbs, and fats, the first thing we do is lower the fat intake, raise the protein intake, and and give sufficient carbohydrates. So, like one, we want a high protein intake for obviously muscle growth benefits, but also a higher higher thermic effect of food. We want lower fat intake because fat will kind of slow the digestive process. We want the overall food intake to be highly inflammatory. Like incendiary is what the word I'm I'm trying I'm looking for is. And when I mean incendiary, when you lower the fat intake, add carbohydrates, and raise the protein intake with a higher thermic effect, the amount of food accumulation that of food that you eat for the day becomes very incendiary. It wants to burn really really fast, right? And so, switching those around, lower fat intake, higher protein intake, and sufficient carbohydrates will really nail a lot of really good aspects within digestion, calorie burning, and fat oxidization. And so, like once we get those correct macronutrients, the first thing we do instead of what me most people think is to lower calories into a deficit, we actually raise carbohydrates, right? And so, if you've watched my channel for long enough, you'll see clients who are up 800 to 1,000 calories in carbohydrates, but down 20 20-30 lb. That's because when you understand the energy energy burning process and you understand metabolic priming, you can prime your metabolism to burn more calories, to give you sufficient energy to improve performance in the gym, increase muscle tissue, and increase metabolism. So, like it's backwards to what you think, and I know it's confusing, but I want you to take this strategy and just try it. Like if you've been stuck in a fat loss plateau and you're under 2,000 calories, simply lower your fat intake, raise your carb intake, and get a 1 g per body weight in protein. And I promise you, if you reduce cardio and just hit 10k steps a day, you will lose 5 lb within this next week. Can almost guarantee it. Cuz I do this every single day with hundreds of my clients, and I run a community of over 200 men, and this is the exact same process we use.
So, the implementation strategy like like I said, lower fat intake, higher protein intake, sufficient carbs, and then only adjust once per week, and then wait for you to stabilize. And when I mean stabilize is that you have to understand that in any process within the body, there's a 1 to 2 week transitionary period where the body actually stabilizes. So, the first week when you get your correct macronutrients, it takes me about a week or two for your body to stabilize. When your body stabilizes, and when we think about stabilization, one, if we stabilize the weight. Two, we stabilize energy levels. Three, we stabilize hunger levels. Four, we stabilize and make sure to monitor body composition cuz at the end of day, that's what's most important is body composition, not overall weight. And so, once we stabilize that and we wait a week, then we just repeat that. 25 more grams of carbohydrates, wait a week or 2 weeks to stabilize, and repeat. And you can get your calories up a lot more than you actually think by using this implementation strategy. Correct macros, lower fat intake, higher protein intake, moderate carbs, each week 25 more grams of carbs. But, the caveat behind that is you have to understand how to track macronutrients to the gram because that is the look that you're looking for is the tracking macronutrients specific to the gram, which gives you a better body composition. And that's the biggest caveat. And within our program, we teach all of our clients how to do that within the first week or two because if we think about this from a sustainability perspective because everybody wants a sustainable 10% body fat composition, stick you know, and sustainability just comes from education. How to navigate certain life scenarios, how to hit your protein, carbs, and fats comfortably, how not to eat just chicken and rice. Like all of these aspects lead to sustainability because the education leads to comfortability, and comfortability leads to overall consistency. And that's what we do for all of our clients is we educate them so they have clarity and direction, and so they have clarity in in overall sustainability.
So, I want you to actually go try this. I want you to actually go out, track your macronutrients, lower your fat intake, raise your carb intake, and raise your protein intake. And I want you to come back to this specific video and put in the comments your overall experience because I promise you, you'll lose 5 to 10 lb within a few weeks. And a lot of people think that it's all about lowering food intake and doing more cardio, but it's the opposite of what you actually think, especially when you've been plateaued for some time.
So, if you like this type of video, like, comment, subscribe. We do these videos Monday, Wednesday, Friday. My whole channel is just designed for the purpose to teach you and educate you about nutrition and how to reach elite body compositions. And you know, if you guys have seen our client transformations, we're pretty damn good at it, right? So, like, comment, subscribe, and turn the bell notifications on for the new video on Friday, and I'll see you guys next time.