Full transcript
0:00It's pretty sad to admit this, but some
0:01of my earliest memories as a child were
0:02being in primary school and going up to
0:04the dinner ladies and trying to ask them
0:05what in front of me is fattening because
0:08I'm a fat kid and I don't want to be fat
0:09anymore. And I could never really get a
0:10definitive answer. Which brings me on to
0:12the next concept that took me nearly 20
0:14years to understand. These are not
0:16fattening if you don't over-consume
0:18them. This is fattening if you
0:20over-consume the amount of calories you
0:22need on a daily basis. And that these
0:24are not fattening as long as you don't
0:25over-consume the amount of calories you
0:27need on a daily basis. You see where I'm
0:29going. Absolutely nothing is fattening
0:32if you don't over-consume it for the
0:33amount of calories you need on a daily
0:34basis. On the other hand, a perfectly
0:36healthy diet could be fattening if you
0:37were to over-consume the amount of
0:38calories in that given day. However, the
0:40caveat is it's incredibly difficult to
0:44overeat on incredibly healthy foods. If
0:46I was to give you a dollar or a pound
0:48for every calorie you could consume in
0:50an hour and let you into a supermarket,
0:51you wouldn't exactly be grabbing the
0:53broccoli. Am I right? So suddenly, I
0:55reach my 20s, I'm off to university, and
0:57I'm out of the grasp or reach of my
1:00mom's cooking. And I don't know about
1:01you, but I'm from a household where it
1:03was disrespectful to not just finish
1:04your dinner, but to not tuck in for
1:06seconds. And what did I do at
1:07university? I did what millions did. I
1:09bought P90X. Hey everybody, welcome to
1:12back and biceps.
1:13Welcome to Yoga X. Core synergistics,
1:15chest and back. The mother of all X
1:17workouts. I bought the Insanity workout.
1:20many people willing to dig so deep.
1:22These results right here, this is what
1:24comes from the Insanity program. Oh my
1:27god, this is insane.
1:29now have PTSD and the voices in the side
1:31of my head.
1:32Dig deeper. I did hit workouts every day
1:34for months on end, and I lost zero body
1:37fat. Why? Because that type of training
1:38made me a lot hungrier. So when it comes
1:41to actually burning belly fat, what
1:43exercises can we go to? Good news is I
1:46got Alex Hormozi to contribute to this
1:48video to give me his best advice when it
1:50comes to exercises for fat loss.
1:52If you want to make $2 million buy a
1:55company that's worth $10 million,
1:57but only pay $8 million for it, then
1:59sell it for $10 million.
2:01You'll make $2 million. Yeah, but Alex,
2:03I wanted you to give fat loss advice. If
2:05you want a good exercise for fat loss,
2:07do bicep curls and consume less calories
2:09than you're currently eating. Another
2:11great exercise for fat loss.
2:15Sorry, I got to take this. It's an
2:16important call. Consume less calories
2:17than you're currently eating. There is
2:19no exercise for fat loss. Got to consume
2:21less calories than you're currently
2:22eating.
2:25Alex Hormozi, if you're watching this, I
2:26actually like you. I really rate your
2:27book. Just couldn't resist. Easy target,
2:29what can I say? And the reason that I
2:31take the piss out of this so much is
2:32that I for many years thought I had
2:34belly fat because I didn't do the right
2:36type of exercise. And although I've said
2:38it a million times that there is no
2:39exercise for fat loss, I actually did in
2:42fact stumble across an exercise that
2:43over the years has not only helped me
2:45lose fat, but keep fat off. And that
2:47exercise that's contributed to more fat
2:50loss throughout my whole life than
2:51anything else is
2:53Yeah, walking. I'm going to have to wear
2:55a wife beater more often. Now, one of
2:57the reasons I love walking so much is it
2:59doesn't really make me that hungry after
3:00I do it, unlike other high-intensity
3:02exercises. Someone famous once said, "No
3:05good idea was thought of not walking."
3:07And it's something that I could do
3:08every single day, even if I was injured.
3:10Tell you what's funny, I uh I bought the
3:12Crocs as like a bit of banter for the
3:14Hormozi skit. I was like, "Yeah, I'm
3:15going to put him into a segue in one of
3:17the videos." I didn't even know how it
3:18was going to look and what started off
3:20as just a bit of banter has turned into
3:21a bit of a a love affair.
3:23And I'm man enough to admit the fact
3:25that I have another coming today. And I
3:27know I've done this a million times
3:28before, but if we use my body weight as
3:30a representation of the amount of
3:32calories that we burn in a day, me being
3:33about 100 kg, 60 kg, 60% of the amount
3:37of calories I will burn today will be at
3:38rest. If you want to burn a significant
3:40amount of calories, you can do so while
3:41asleep, while
3:43and living your damn life. The yellow
3:45represents non-exercise activity
3:47thermogenesis. This is your walking,
3:48your fidgeting, your moving, any
3:50unplanned exercise that you do in the
3:51day. And although technically it's not
3:54neat if you plan to go for a walk, if
3:55you get your step count up and just move
3:58more than you would on a usual day,
4:00bush. And you can see already how many
4:03calories are burnt throughout the day
4:05over 75% not in the gym. The green can
4:07represent the amount of calories you
4:08burn on a day that you train. But keep
4:10in mind, this 10% if you only train
4:13every other day becomes 5%. And if you
4:15had to put your eggs in the basket of
4:16where you wanted to burn calories on a
4:18daily basis, you'd be better off hitting
4:19the step count than you would be jumping
4:21around your room like an idiot once or
4:22twice, maybe three times a week. When
4:24looking at the tools that we have in our
4:25arsenal to lose and reduce belly fat,
4:27surely reducing the amount of calories
4:29coming in and letting these guys do the
4:31work for us is going to be the best
4:33thing that we can do. And this white
4:35plate here is going to represent
4:36something called thermic effective
4:37feeding, which is the amount of calories
4:39that we lose through digestion and high
4:41protein diets will contribute to more
4:43calories burnt through that. Now, if we
4:45actually add all of these up, quick
4:46maths. 60, 75, 85, 90. Where's the other
4:5110% James? Well, that's a variable
4:53because there are going to be
4:53differences between us. Some of us with
4:55more muscle mass or potentially a
4:57genetic variation to do so might burn
4:59more calories at rest. Those of us that
5:00typically move on a more of a daily
5:02basis or we've got manual labor jobs. I
5:04used to work on a building site. My neat
5:06would have been massive. My eat would
5:07have been non-existent because I didn't
5:08train in the gym until I was 21. But
5:10this is really the meat and bones of it.
5:12When looking to all of these different
5:13components for where we should allocate
5:15our energy and effort to losing that
5:17stubborn belly fat, surely being active
5:19and putting yourself in a calorie
5:20deficit will trump any exercise that I
5:22can put in front of you today. I'm going
5:23to go lift training. So you know you
5:25need a calorie deficit, you know that
5:26you shouldn't be looking at exercises
5:27for fat loss. What else can you do to
5:29make sure that you're in a calorie
5:30deficit? Well, come with me. When it
5:32comes to pumping up my tires, I want to
5:33make sure that I'm putting the right
5:34amount of air in those tires. Too much
5:36and it could burst. Too little and it
5:38will go flat. And there's a reason that
5:40we have guidelines and every tire is
5:42probably going to be slightly different
5:43when it comes to the amount of air that
5:44we put in it. I mean sure, you could
5:46just guess.
5:47Yeah mate. Gave your tire a good kicking
5:49and uh feels like she's on the money.
5:51But no, you wouldn't just kick the tire
5:53and try and make a guess as to whether
5:54or not you put the right amount in. You
5:55would check to see what amount that tire
5:57needs and then give it that amount. Why
5:58don't you do the same with yourself? You
6:00know that Karen from down the road tried
6:02dieting, didn't work out for her and now
6:03she's a plus-size model trying to share
6:05her flaps online for a bit of cashola,
6:07but still, if it's important, you want
6:09to know you're putting the right amount
6:10in. Jesus, if someone was to shortchange
6:12you even by like a pound, you'd say,
6:14"Hey, mate, you've shortchanged me."
6:15When we're looking at the amount going
6:16in and the amount whether it's finances,
6:18whether it's air in a tire, it is
6:19important. Cuz being shortchanged a
6:22pound isn't the worst thing in the
6:23world, but if it happened every single
6:25day over a long span of time, it becomes
6:27a big problem. Chances are you're not
6:29even overeating that much. It's probably
6:30just a small amount, but the compounding
6:31interest of doing that every single day
6:33over the year, that's 365 bouts of
6:36overeating. And gaining weight is a lot
6:38like debt. Sure, it's only a small
6:40amount, but small amounts of debt
6:42compound over long periods of time. Oh,
6:44but James, you pay interest in the world
6:45of finances. How does that apply to the
6:47human body? Well, if if you gain 10 kg
6:50of fat in a year, that next year, you're
6:53going to be a fatter, slower version of
6:55yourself who has worse sleep, worse
6:57moods, less inclination to train, less
6:59self-esteem. I could go on. And people
7:02that feel like don't often feel
7:04like eating a salad. They feel like
7:05eating more to make themselves
7:07happy. It's an ongoing, never-ending
7:09cycle of gaining interest until you get
7:12to the point where you feel like you
7:13can't escape the debt and you just give
7:15up. Sound familiar? And for any of you
7:17out there that don't really want to
7:18track calories, you know, I'm a muscular
7:19man. Do it for a month. That's all I'm
7:21asking. It's like tracing paper at
7:23school. We give you the tracing paper to
7:25improve your habits so we can remove it
7:26and the skills you learn remain. I don't
7:29track my calories anymore, but it was a
7:30godsend when I did. Put it this way,
7:32from the first day I started tracking
7:33calories to the last day I started
7:34tracking calories, my girlfriend's got
7:36like eight times hotter. Phenomenally
7:38hotter. So much hotter. Now, you might
7:40already be in a relationship. There are
7:42several outcomes. You get in better
7:44shape, she gets in better shape. You get
7:46in better shape, you trade her in for a
7:47hotter model, or she's already in good
7:49shape and you're not in good shape, so
7:50you sort your life out and then you have
7:52a better relationship or whatever it is.
7:54So, now I'm going to hit you with the
7:55final kicker that I'll probably get some
7:56stick for and it wouldn't surprise me if
7:58some other personal trainers in the
7:59industry screen record this and try and
8:00have a pop, but whatever. I have always
8:02had belly fat and I will always have
8:04belly fat. Some areas in my body remain
8:06very lean, but I have always had fat on
8:08my stomach and always will have fat on
8:09my stomach. And trust me, I've spent
8:11years being really unhappy with this, so
8:13you don't have to. If there was one
8:15profession in the world where it'd
8:16really help for you to have a six-pack,
8:18trust me, it'd be a personal trainer.
8:19But not many of you watching this are
8:21even personal trainers and for some
8:22reason you don't think you can be
8:23accepted in life without having a
8:24six-pack. As to the reason why I
8:26struggle with losing this bit of belly
8:28fat, maybe it's genetics, maybe it's
8:29willpower. And you know what? I'm sure
8:31if I did reduce my calories for a long
8:33enough period of time, I would get rid
8:34of it. But here's the point, I don't
8:35want to. So many fitness professionals
8:37online try and allude to the point that
8:39this is stubborn belly fat, this is a
8:40different type of belly fat than normal
8:42types of belly fat. But let me tell you
8:43this, for so many of you out there, you
8:45are going to diet down to a point where
8:46you're going to hit a plateau and
8:47everything's going to feel so difficult
8:49and so hard and you're going to think
8:50that you're going to need to change up
8:51your feeding windows and maybe start
8:53getting fat strippers. No, not big girls
8:55moving around a pole like that, those
8:57pills. But ultimately, your lifestyle
8:59and your physique aspirations are going
9:01to butt heads at a certain point. And
9:04for me, I was depressed about it, I had
9:06low self-esteem about it, I felt
9:09taking my top off. But now I'm at a
9:10point where I'm like, "You know what? I
9:12sleep good, I perform well in sport, and
9:14being at a higher body fat percentage
9:16than most of my peers puts me in a much
9:18better place to build muscle and to
9:19recover faster." To me, giving up 95% of
9:22the things I like in life for a 5%
9:24change in body weight just isn't worth
9:25it. Many of you may have started
9:26watching this video hoping that there
9:28was some type of exercise or some kind
9:29of elixir or magical potion that I could
9:31give you to lose that last bit of belly
9:33fat, but let me tell you the real truth
9:34that you need to take away from this
9:35video and implement to the rest of your
9:36life. There is one thing all of you
9:39should be focusing on and that is when
9:40you go to bed at night and you put your
9:42head on the pillow, you ask yourself,
9:43"Did I do everything I could have done
9:45today? Did I do my best?" And if you
9:47did, well done, pat yourself on the back
9:49for a couple of minutes and do it again
9:50tomorrow. And if you go to bed and you
9:52go, "No, I didn't do my best today."
9:53Well, do better tomorrow. Losing that
9:55last bit of belly fat probably won't
9:57make you happy like you think it will.
9:58You'll have to give up so many things in
9:59your life that make you happy already to
10:01get it. You'll feel pretty deflated when
10:02you get there, but changing your goals
10:05and your values towards going to bed and
10:06saying to yourself, "Did I do the best I
10:08could do today?" Well, that will make
10:09you happy cuz I've been doing that for a
10:11few years now. It's benefited my life
10:12more than I could ever let you know. You
10:14know that part at the end of the video
10:15where people get really desperate to,
10:16"Oh my god, subscribe to my channel.
10:18Make sure you hit like." I don't care.
10:20Just keep watching the videos cuz you
10:22need them.