Episode
#015 - How To Get Lean For Your Summer Holiday
59:28
Published: Mon Jun 04 2018
Description
Yusef from PropaneFitness.com joins me as we navigate the perilous waters of cutting for a holiday. We've all been there. Drilling our diet into the ground on 800kcals a day only to see our condition evaporate in the sunshine as soon as we look at a Corona or take a mouthful of that first hungover Burger King. Expect to find out our hard-learned solutions after years of making errors during a summer cut, get a grip on a training protocol and calorie deficit which allows you to still function pre-holiday, and learn the optimal weekly weight loss target you should be aiming for to safely lose fat. Further Reading: https://propanefitness.com/propane-protocol-infographic/ Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom - Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: https://www.chriswillx.com/contact
Chapters
In this podcast, the speakers provide tips and tricks to help you get fit for your summer vacation and maintain your gains despite Corona.
00:00 - 01:59 (01:59)
Summary
In this podcast, the speakers provide tips and tricks to help you get fit for your summer vacation and maintain your gains despite Corona.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
In this podcast, the speaker gives tips on how to get fit for a vacation in at least four weeks, including following a structured workout routine and eating a balanced diet.
01:59 - 06:39 (04:40)
Summary
In this podcast, the speaker gives tips on how to get fit for a vacation in at least four weeks, including following a structured workout routine and eating a balanced diet.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
The recommended weight loss goal per week is 1% of an individual's body weight and eight weeks is an adequate period to see significant results.
06:39 - 10:29 (03:50)
Summary
The recommended weight loss goal per week is 1% of an individual's body weight and eight weeks is an adequate period to see significant results.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
The speaker shares her diet plan, which includes consuming different amounts of carbohydrates based on her training and recovery days and the current trend of shapely legs in the fitness industry.
10:29 - 13:58 (03:29)
Summary
The speaker shares her diet plan, which includes consuming different amounts of carbohydrates based on her training and recovery days and the current trend of shapely legs in the fitness industry.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
The timing of decision making can be impacted by tiredness and external factors.
13:58 - 20:17 (06:19)
Summary
The timing of decision making can be impacted by tiredness and external factors. To make good decisions easier, it is important to eliminate temptations and make it more difficult to make bad choices.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
G Flux theory suggests that the effect of eating a calorie deficit of a thousand calories is different for the body's cellular turnover and composition.
20:17 - 25:17 (05:00)
Summary
G Flux theory suggests that the effect of eating a calorie deficit of a thousand calories is different for the body's cellular turnover and composition. The theory recommends increasing non-exercise activity and lifting weights, as it demands resources to build muscle, which contributes to biologically expensive and effective calorie burning.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
The hosts discuss the importance of breakfast in training, noting that it may not be necessary for everyone, but can help with momentum in achieving fitness goals.
25:17 - 33:41 (08:23)
Summary
The hosts discuss the importance of breakfast in training, noting that it may not be necessary for everyone, but can help with momentum in achieving fitness goals.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
The weight rebound is related to the amount of weight lost and the speed of weight loss.
33:41 - 39:19 (05:38)
Summary
The weight rebound is related to the amount of weight lost and the speed of weight loss. To avoid the rebound effect, it is important to not go super low on calories before going on holiday, but to maintain a moderate intake and have a training partner during the prep phase.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
A doctor advises patients to go to the gym three times a week and do a combination of pushing, pulling and leg exercises in each session to simplify workout schedules.
39:19 - 42:05 (02:46)
Summary
A doctor advises patients to go to the gym three times a week and do a combination of pushing, pulling and leg exercises in each session to simplify workout schedules.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
The Propane Protocol program can help you easily determine your daily calorie goal, based on your weight and gender, to help you reach your weight loss goals.
42:05 - 45:27 (03:22)
Summary
The Propane Protocol program can help you easily determine your daily calorie goal, based on your weight and gender, to help you reach your weight loss goals.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
This episode talks about getting lean fast for Summer holidays with tips like refeed days, reverse dieting, and considering the impact on your overall life outside of looking good on vacation.
45:27 - 51:46 (06:19)
Summary
This episode talks about getting lean fast for Summer holidays with tips like refeed days, reverse dieting, and considering the impact on your overall life outside of looking good on vacation.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
Find a training partner and do the activities that allow you to stay physically active as easily as possible to get back into your routine after a break.
51:46 - 56:52 (05:06)
Summary
Find a training partner and do the activities that allow you to stay physically active as easily as possible to get back into your routine after a break.
Episode#015 - How To Get Lean For Your Summer Holiday
PodcastModern Wisdom
This episode discusses sensitizing oneself to alcohol by not eating beforehand and drinking high-density forms of alcohol to maximize intoxication and minimize calories.
56:52 - 59:14 (02:22)
Summary
This episode discusses sensitizing oneself to alcohol by not eating beforehand and drinking high-density forms of alcohol to maximize intoxication and minimize calories. The speaker questions whether the goal is to enjoy the taste of beer or get drunk without gaining weight.