Philippines Travel

Hey, what's up? My name is Dan Go and I have been the gym owner for about 18 years

In about 2018, we sold that gym and for the past four years, I have been helping entrepreneurs

get their bodies in shape with ease and minimal stress. We've helped clients lose over 100,000 pounds from their bodies and in today's video

I want to show you the four secrets to losing weight and keeping it off

And I want to make that distinction. It's not about losing weight, it's actually about losing it and keep it off for the rest of your

So you never have to worry about this problem ever again and I'm gonna show you the four ways in which we do that

So if you want to fast forward into what these four steps are number one that's going to be knowing your numbers

Number two it's going to be knowing the right diet that you're going to be using to burn fat

Number three is going to be building muscle using your workouts and the very fourth one is going to be learning how to sustain your results

When you get them in the first place and if you haven't already please like and subscribe

to this video, it helps the algorithm, and it helped me reach more beautiful people like yourself

So if you're ready for that, let's get into the video. Now, when you look at these particular secrets, I want you to look at them as foundations

So there are pillars in which you are building the house of your body

And I want to make the distinction as well as that it's not about losing weight, it's about keeping it off

It's not about making money, it's about keeping money. And that's a distinction that not a lot of people have when it comes to their bodies

So the stat is about 75 to 90% of people who lose weight end up putting it back on

And the reason why they do this is because they use unsustainable methods

in order to transform their bodies in the first place. They're way too focused on the outcomes

not really focused on the process or creating a lifestyle for themselves

So as you watch these pillars and learn these pillars, I want you to ask yourself, what can I add as a part of my lifestyle

You're always going to have a way in which to keep yourself honest, knowing your numbers

You always need to find a way in which to eat food to help you lose the weight and keep it off

And you always have to find a way to build muscle because that's the compound interest of your body

So the first part is going to be knowing your numbers. So I was talking to an entrepreneur and I asked them

When do you track your sales or how often do you track your sales

And he told me that he tracks it every single day. He tracks his income every single day

And then I asked him, okay, so how often do you track your weight? And sheepishly, he had this like look on his face

I haven't done that in like months. I'm scared to see what the number is. And this is an example of understanding what your numbers are

You will not make any improvements if you don't know your numbers

On the basic level, you got to know what you are weighing on a regular basis

You have to know your inches, your measurements, especially around your waistline

You want to actually take pictures as well. So pictures are going to give you a visual representation of how your body looks and the changes

that you're making. On a deeper level, you want to get your blood work done

Probably get it done every six months to eight months. You want to be able to get a Dexa scan

That's going to show you the most accurate representation of your body for your body. and it's also going to be able to measure visceral fat as well

So how do you take your numbers? Number one is you have to have a frequent way of tracking your weight

I would say once every three days, once every two days, some people do it every day

whatever you feel is right for you. The other one would be your inches

You would probably do your inches once every week. I track my waistline once a week on Fridays

The other one is going to be your pictures. You probably want to do your pictures once every month

and this is during the process of getting your body in shape and losing the weight. Now again, you want to track your nose

you want to track your numbers because what you measure is what you manage and if you not tracking your numbers all you doing is just guessing you need a representation of where you are headed in terms of your progress And the numbers will tell you that So the next part is using your diet to burn fat So it was April and I was watching so many people when the weather was getting warmer

I was watching so many people jump out into the streets and start to use cardio in order to burn some fat

And one of the things that you have to realize is that your workouts and exercise don't really burn as much fat as you think

It is going to be your diet that is going to be the main determiner of how much weight you lose

It is a lot easier to not eat 100 calories than it is to burn off 100 calories

And one of the things about cardio as well is the fact that when people do cardio, long-duration

cardio where they're running for 30 minutes or doing a 5k or doing a 10-k, it ends up increasing

their appetite. So this is why we want to use the diet to focus on when it comes to burning fat

And when it comes to diet, we're thinking about a couple of things. Number one is going to be the quality of foods that go into your body

You want to have whole single ingredient nutrient-dense foods put into your body on a regular basis

You want to get most of your calories from these foods. The other number that we focus on is going to be calories

How many calories is it going to take for you to lose the amount of weight in a specific period of time

And again, I want to talk about sustainability. I don't want to lose 20 pounds in six weeks

I want to make sure that we're losing weight at a nominal rate. to make sure that we keep it off for the rest of our lives

The other number is going to be macronutrients. You want to understand how many macronutrients

or what amount of macronutrients go into your body. The main one that I'm so focused on is going to be protein

I say that you'd want to get at least 0.8 grams to about 1 gram of protein per pound of body weight

and per pound of lean mass actually. And what you want to do is you have to understand that protein

is the building blocks of muscle and you want to keep your muscle as much as possible

while you were losing weight. We're gonna get into that in the next pillar when we talked about it

The last part is going to be timing and when it comes to timing

we have a very specific timing that we use with our clients and it goes like this

So we start with the last meal of the day. We stop eating food about three to five hours

before we go to sleep and we do this because we want to enhance our sleep

We want to actually have deeper sleep and this allows us to have better appetite

more energy the next day. It's kind of the lead domino. And the next part is going to be

eating our second meal about three to five hours before that. And then we want to set our last

meal to be about three to five hours before the second meal. And then this creates this constant

schedule of eating that trains your hunger to go off at the right times. It also gives you constant

energy throughout the day. And one of the things that you may be asking is like, Dan, what about

fasting? You know, what about not eating the second meal? What if I want to skip that? So what we found

with a lot of our clients is that when they do that, it actually increases their appetite at the end of the

day, especially when it comes to fasting, I'm going to do an entire video on this. Fasting is not

necessarily good or positive for people who live high-stressed lifestyles, like the people that I work

with. And if you live a high-stressed lifestyle, I wouldn't necessarily say fasting is going to be

the solution for you because it can also increase appetite, like we said before. It can also increase

anxiety. It can make you just be ravenous. And again, also with fasting, you want to be able to

take your body out of catabolism first thing in the morning with a high protein meal because that's

going to help you build muscle. So scheduling your foods is what I call circadian fasting, which is

fasting according to your circadian rhythms. And it works so well for our clients because what they

say to us is that number one, they don't feel hunger throughout the day, even though they're eating

less calories. The other thing that they say to us is that they have more energy throughout the day

but that is also because they're eating better quality foods, but also because they're doing the right

timing for their meals. And to me, this is like one of the easiest ways to put your

hunger on a schedule because hunger is going to be one of those things that you deal with

when you are trying to lose weight. And if you can mitigate that, if you can eliminate that

then it going to make the aspect of dieting so much easier for you Now the third pillar is going to be building muscle using your workouts And the best way to do this is by lifting weights or doing calisthenics inside of the gym

whichever one you choose, but applying the principle of progressive overload to your workouts

And when I say progressive overload, all I mean is that you're doing a little bit more

and pushing your body a little bit harder so it can adapt

So you can increase the amount of muscle that you have. You can increase the amount of strength that you have

So progressive overload looks like a couple of things. Actually, there's 12 ways to do it

I'll give you two very easy ways. One is going to be increasing strength inside of your workouts

The other one is going to be increasing volume. And I'll give you a third one

The other one is going to be increasing range of motion while you were doing the exercise that you're doing

That's why we always say that you should be using good form when doing these exercises

Now, what you want to do with the workout itself is pick about

I'd say anywhere between five to eight exercises, where you're going to get strong. in them. You want to be able to use progressive overload to track your workouts and to see that you are either doing more volume or you're doing more in terms of weight

And as I said in the beginning of this video, muscle is the compound interest of your metabolism

The more muscle that you have on your body, the more that you are building metabolically active tissue

And you want to keep as much muscle, if not build muscle while you're losing weight because it is going to make sure that you keep your metabolism high and you're

that you're burning more calories or as much calories if not more when you're losing weight

I've seen instances in beginners where you can lose about 20 to 30 pounds of fat and also

increase lean mass by about six or seven pounds. I've especially in beginners, it is very easy

I don't say easy, but if you do things the right way, you can increase muscle while you are

burning fat as you get a little bit more intermediate, as you get a little bit more experienced

inside of the gym, it's not necessarily something that you want to aim for, you want to aim for

specialization. Now, you may be wondering what exercises to do inside the gym. I'm very basic

guy, especially when it comes to the foundations. And I look at these exercises as movements

rather than exercise that you have to do. And I'm not necessarily a guy who will go on

Instagram and find the next coolest workout and the next weird thing that people are doing

I'm really focused in honing in the foundations and the basics before going off and doing some

cool shit. So the exercise I'm talking about are the squat, the deadlift, the bench press

an overhead press, a back row, a vertical pulling motion like a pull-up, and the single-leg

version like a lunge or a reverse lunge or a hingeing pattern like a deadlift or Romanian

deadlift. These are not necessarily again exercises that you should do. These are movement

patterns that you should aim for to get stronger for choosing whichever exercises that work for you

Now, the last part is going to be sustaining your results. Now, when it comes to sustaining your results, there are about five to six pillars that you should be really focused on when you lose weight and even as you lose the weight

So the first one is you've got to restrain the brain. You have to have some form of cognitive restraint, whether that be tracking your meals, whether that be just making sure that you are just eating a certain number of meals throughout the day, not snacking

But there has to be some form of cognitive restraint because we have so much abundant available

amounts of food around us that we need to practice some form of restricting ourselves from

eating whatever's around us. You also have to keep ourselves honest. We have to know our numbers

Like we said in the very first pillar, we have to track a number that matters to us. And for me

the easiest number for me is weight. It's always going to be weight. It's always going to be stepping on the scale. Even during the times I don't want to step on the scale because that

number keeps me honest. That number keeps me in line with the weight of which I want to be weighing

on a regular basis. The other one is going to be making it sustainable, like having some form of flexibility inside of your diet

This is the reason why I love tracking foods because it gives me the cost of foods It makes me understand what I putting to my body the macronutrient profiles the micronutrient profiles So one of the things about flexibility is and healthy eating in general it not necessarily an outcome it more so a ratio You want to think about it as like 80

20, 90, 10, 70, 30, 70%, or let's just say 80% of your calories are going to come from whole single

ingredient nutrient dense sources and about 20% of your calories are going to come from

processed sources or fun sources, so to speak. We can call them flexible sources. I hate the word

cheat by the way. I think the word cheap foods is horrible. You're not cheating on your diet. You don't have a relationship

with it. But anyways, that's another video for another time. You want to have some form of flexibility

You want to make the diet enjoyable for yourself. And we're taking the long view on this. We're taking

the long road. We're not necessarily trying to lose a bunch of weight within a weekly time period

We're thinking years. We're not thinking weeks. We're not thinking months. The other part is you have to

understand your body's defense mechanisms. When you lose a bunch of weight, what happens is that your

body has defense mechanisms to put the weight back on. You have ghrelin, which is your hunger hormone

your body actually starts to get a little bit hungrier depending on how much weight you lose

and that causes people to eat at times when they don't really feel like eating you also have leptin

which is your appetite hormone and then this causes people to eat a meal and not feel full from that

meal and we see that about when people lose about 10% of their body weight they end up running into

these defense mechanisms so you want to mitigate that by not necessarily putting yourself on

a deficit for too long you want to make sure that you you You give yourself regular breaks in between, losing about 10% of your body weight, taking

a break, 10% of your body weight, taking a break, and the break is going to be as long as you took to be in that deficit in the first place

And then this mitigates these bodies, your body's defense mechanisms from rearing their

ugly heads against you. The other aspect of sustainability is just daily activity, getting regular walks, exercising

The people who keep the weight off are the ones who are exercising on a regular basis

They are the ones who are working out in the gym. They are the ones who have fitness and exercise as a priority because it helps them keep the weight off

Not necessarily from a caloric perspective, but it keeps it off in the sense that they want to live up to the effort that they put inside the gym

So they keep their bodies healthy by eating healthy and making sure that they're making use of the workout that they had

And the final part of sustainability is just like you have to change your identity. You can't be the same person that you were when you were at the higher weight, so to speak

You have to change your lifestyle. You have to go from being a person who says, oh, I got a workout to being the person that says, like

I need to work out because this is for my sanity and this is for my peace of mind

You have to identify with the things that you are doing. And this is a big reason why, say, as you're going through, say, like a weight loss journey

you want to keep a journal of all the experiences that you have

You want to keep a journal of all the benefits that you're getting because this locks in all of these things into your identity

And it gives you more reasons to follow through on these healthy habits. Alright, so to summarize about everything that we talked about, number one is that you have to know your numbers

Number two is that you have to burn fat using a diet that works for you

Number three is going to be building muscle inside of the gym and number four is going to be focusing on sustainability after you have lost all of the weight and

Essentially this is a system and one thing I'd like to say about systems is that you know when discipline fails

system scale and you want to focus on your body as a

almost like a machine. And systems is what helps you automate the process for getting yourself in shape

And all you need is probably one system. You're probably one system away from getting your body in shape in the first place

So you have about four pillars that you can work on right now. In the coming weeks, I'll go through each and every one of these in detail

But right now you have the pillars that will create a, that will not only help you lose weight, it'll also help you sustain the weight off

And if you made it this far, then please like and subscribe to the video

And then if you have any questions, leave a comment below. I'm very new in this game, so I'll answer any question that you guys have

And yes, thank you very much for watching the video. I'll catch you on the next one

Peace