649: Motivation Monday - Gain Muscle Without Fat, What to Do When Progress Is Stalled & Best Warmup Structure

Coaching: www.colossusfitness.comSummary of episode: In today’s video I’m going to share with you what I’ve learned over 14 years of lifting to workout smarter so you can optimize your time in the gym.Listed points:Utilize goal first trainingDo the movements you need to do, not just what you like to do or what’s easierMore good volume is better.Minimize junk volumeSimplify and have order to your workoutsTrack the weights you’re usingHve a gy,m buddyUtilize deload weeksThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ NEW YEAR CHALLENGE! DM “New Year challenge” to @ ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Get our FREE fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to improve productivity, best type of creatine and healthy fast food options.(00:52) Question 1- I found it so inspiring that Kyle was still able to get some workouts in, film a podcast and more with a new baby. You guys are so productive, what tips do you have for me to be like this?Josh quote: “Happiness is wanting what you have.”(07:37) Kyle quote- : “Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.” —Jack LaLanne(10:42) What has us excited or intrigued:(14:21) - Client shoutout: Kendra May(14:53)- Question 2- Best type of creatine?(20:16)- Question 3-  I find I struggle with willpower. For example, if I’m in a food court, or driving home. I always have intention to get the healthier option, but end up choosing something unhealthyThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Body Recomp” to @ Colossusfit on instagram to learn how to lose fat and build muscle today.Summary of episode:Listed points:1 (00:50) - Inaccurate tracking - there’s not such thing as your body being “resistant” to a deficit.-Calorie Underestimation: You might be underestimating how many calories you consume. Measuring portion sizes and using a food scale can help. Neglecting Extras: Don’t forget to account for snacks, drinks, and cooking oils, as these can add up quickly.2 (03:26) - Overestimating calories burned- you feel the need to eat all the cals back3 (06:18) - Coach - real results need real commitment4 (08:09) - Cheat meals / blowing it on weekends5 (12:20) - Bites, licks & the small things- Creamer, milk, sauces, etc6 (14:43) - Not properly keeping track of progress- spreadsheet, photos, measurements average weigh-ins. how do you know if it’s working or not?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ DM “New Year Challenge” to @ ColossusFit for 1 on 1➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get visible abs, how often you should be training abs for a 6 pack & best lifting belt.Question 1- (01:33) How often should you be training abs? Do I need to train abs daily to get a six pack?Josh quote (07:15): "Your mind has to be stronger than your feelings. Your feelings keep you in bed, your mind says get up"Kyle quote (08:45): ‘Self love isn’t selfish.”What has us excited or intrigued:Client shoutout (13:52): Hayley TQuestion 2-  (17:00) Hey guys love the pod. Quick question that I’m not sure if it’s been asked here. How can I make my abs more visible? I’m pretty lean and have abs but I find I could use more definition in this area. I do train abs twice a week pretty hard doing crunches but am open to other suggestions.Question 3- (24:31) What’s the best lifting belt to buy?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

www.colossusfitness.comSummary of episode:Listed points:1 (01:00) - Carbs are bad for you. Fat makes you fat. Sodium is bad. Sugar is bad. (FEAR MONGERING)-if we listen to what people say is bad, we would be eating literally nothing2 (02:09) - You should only eat 100% clean3 (05:13) - Fasting boosts metabolism & is the #1 fat loss tool.-Fasting reduces energy expenditure in the short term.-Fasting can be a useful tool to control energy intake but it isn't magic.4 (06:52) - You can't lose weight because of starvation mode.-Starvation mode is claimed to occur when a prolonged calorie deficit slows down and halts a person's metabolism, making further weight loss impossible & can even cause weight gain. -This is FALSE. A calorie deficit will always result in weight loss over time.-The law of thermodynamics applies to everyone. Cals in cals out is legit.5 (06:14) - High-protein diets damage kidneys.For people with pre-existing kidney conditions, high protein intake may worsen kidney function6 (08:08) - Eating before bed causes weight gain7 (09:56) - All calories are the same.Reality: Not all calories have the same effect on the body. The source of calories matters significantly. For example, 100 calories from a sugary soda will affect your blood sugar and insulin levels differently than 100 calories from a portion of vegetables or lean protein. Nutrient-dense foods tend to be more filling and provide essential nutrients, while empty-calorie foods (like sweets and junk food) can lead to overconsumption without providing much nutritional value.-The time of day you eat doesn't directly affect weight gain. What matters more is your overall calorie intake, nutrient quality, and portion control.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ DM “lean gains” to IG @ColossusFit for a case study showcasing you how to gain lean muscle without any fat.➢ How To Workout Smarter Youtube Video: https://www.youtube.com/watch?v=ukBO9QbB998➢ Share your spotify wrapped on Istagram & tag us @ColossusFitWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best workout for fat loss, how to get results without calorie counting & staying fit with a newborn.Question 1 (02:07) - I’m wondering what the best workout is for fat loss? I always see mixed opinions on bodybuilding, crossfit, powerlifting, etc and not sure what approach to take.Josh quote: (14:25) Calm the stomach. Move the body. Rest the mind.Kyle quote: (12:04) "A lot of people feel they're burned out because they're doing too much... I say people are burned out because they're doing too little of the things that make them feel alive."What has us excited or intriguedClient shoutout: (19:29) Coach KyleQuestion 2 (23:04) - What advice do you have towards staying fit with a newborn?Question 3 (32:06) - I’m wanting to make progress (specifically fat loss), but not wanting to count calories. Every time I’ve tried, I can’t seem to stick it. Any tips you’d recommend to navigating this?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram ​@colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

Get me as your 1/1 fully custom trainer: https://colossusfitness.com/Summary of episode: In today’s episode I am going to give you four quick diet changes to fix 93% of your fat loss problems. These four changes will help you live a fitter, healthier and happier life.Listed points:1- (01:19) Think about gut healthBuzz work for your attentionYes this is important: Incorporate more fermented foods (like yogurt, kefir, sauerkraut, kimchi, and kombucha) and prebiotic-rich foods (like garlic, onions, asparagus, and bananas) into your diet. These foods support the growth of beneficial gut bacteria.Instead even just feed yourself good foods to feel betterIdentify how foods interact with you2- (07:05) Limit high calorie snackingThis is where most damage can be done, by tying emotions with eating is a dangerous game. Switch to bigger mealsGet “healthier snacks” OR break the habit altogetherKeep these snacks out of the house3- (14:03) Track food4- (18:11) Increase protein intake / make protein a priorityThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ DM “Cyber Monday” to @ColossusFit apply for your last chance at discounted 1 on 1 coaching (1 free month added) 4 SPOTS ➢ Strength standards- https://exrx.net/Testing/WeightLifting/StrengthStandards➢ Winter arc Youtube video-  https://www.youtube.com/watch?v=_F5fF0jAUss&t=1723s➢ Free form video series- https://www.youtube.com/watch?v=K5n2vg3oZa4&list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the secret to upping your weights faster, dealing with gym anxiety and how to get motivated to workout. (1:50) - Question 1- I’m having a hard time feeling motivated to up my weights because I am at a point where I am lifting heavy and the weights I am already using feel hard. Any advice here?(11:00) - Josh quote: “If you want it bad enough, you find a way. If you don’t want it bad enough, you find an excuse.” - Greg Plit(14:35) - Kyle quote: “If you have an opportunity, why would you only give 80%? Why wouldn’t you always give 120%?”What has us excited or intrigued:(20:30) - Client shoutout: Jeff(22:58) Question 2- How to deal with gym anxiety? I don’t like going to the center or the gym or using the popular machines because I am newer to my fitness journey. Any tips?(29:50)- Question 3- How do you get motivated to go to the gym when it feels like the last thing you wanna do?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

DM “Black Friday” To @ Colossusfit for our black friday coaching dealSummary of episode: In today’s episode I give you the step by step guide on how to be successful in any area of your life. Physical, mental, financial - this podcast will break down what you need to do to achieve success.Listed points:First: Ask yourself, what does success mean to you?Don’t live something else's dream.Once you know the destination, figure out, how am I going to get there?There are no secrets to success. It is the rest of preparation, hard work, and learning from failure. - Colin PowelYou can’t wish your way to success. We know WHAT to do, next you need to know how to actually implement this consistently in your life.Rely on discipline, framework and consistent schedules, not motivated.Lastly, expand your time frames. Break down massive goals into bite sized pieces.“It hurts but it works.” - It’s not always what you do. Sometimes it’s what you don’t do. What do you need to get rid of?Have tangible accountability towards those goals.Lastly, accept there will never be a place where you’ve “made it”➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show

➢ DM “Black Friday” to @ ColossusFit for 1 on 1 coaching➢ Free fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the only diet you need to lose fat and build muscle, best protein snacks & tips to fix posture.(00:34) Question 1- How do you guys deal with it? Been cutting for 8 weeks and have only lost at most 6 pounds! I’m trying to lose 12-15 more and every pound comes off slower than the last! I lift over 2 hours a day, bike, but otherwise have a sedentary office job.(13:07) Josh quote:Rule your mind or it will rule you.The mind is a wonderful servant but a terrible master.(16:44) Kyle quote: “Stop for a moment and celebrate how far you’ve come.”“You’re one meeting away, one podcast away, etc., from a completely different life”(19:08) What has us excited or intrigued:Client shoutout: GreciaLinks Discussed in episode:Weekly questions: (24:55) Question 2- What protein snacks do you eat during the day?(32:18) Question 3- What are some exercises to fix my posture?Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show