3400: [Part 1] Lose 15 Pounds Of Fat Without Giving Up Carbs by J.C. Deen of JCD Fitness on Fat Loss Without Restriction

[00:00:00] I sold my car in Carvana last night. Well, that's cool. No, you don't understand. It went perfectly. Real offer, down to the penny. They're picking it up tomorrow. Nothing went wrong. So, what's the problem? That is the problem. Nothing in my life goes to smoothie. I'm waiting for the catch. Maybe there's no catch. That's exactly what a catch would want me to think. Wow, you need to relax. I need to knock on wood. Do we have wood? Is this table wood? I think it's laminate. Okay, yeah, that's good. That's close enough. Car selling without a catch. Sell your car today on... Carvana! Pickup fees may apply.

[00:00:30] Have you ever rearranged your furniture and discovered the carpet underneath looks brand new while the rest of it looks, well, not so new? It's time for a carpet upgrade. At The Home Depot, we have stylish choices at simple prices from all the top brands. Best of all, we can install it for you. Starting at only 49 cents per square foot. So all you have to do is pick your perfect floor. Start your carpet project today at The Home Depot. How doers get more done. Exclusions apply for licenses. See HomeDepot.com slash license numbers.

[00:01:00] This is Optimal Health Daily. Lose 15 pounds of fat without giving up carbs. Part 1 by JC Dean of jcdfitness.com. And I'm Dr. Neal Malik, your very own personal narrator. Hey there, happy Monday and welcome back to another edition of OHD, where I read some of the best articles covering health and fitness, just like an audiobook. And always with a bit of my commentary at the end. Now, don't forget, we have a bunch of shows where we read to you.

[00:01:29] Just search for Optimal Living Daily to find all of them. Now, today's post is a bit longer than what I typically narrate. So whenever that happens, I'll read the first half today and then finish it up for you tomorrow. So with that, let's get right to the first half as we optimize your life. Lose 15 pounds of fat without giving up carbs. Part 1 by JC Dean of jcdfitness.com.

[00:01:59] Fat loss successes and body transformations all have a story behind them. For some, it seems to happen fairly linearly. While for others, it doesn't. Some people will scream at you, fat loss is easy, insinuating that if you're failing with your own fat loss efforts, that you're broken, which is highly unlikely. Or you're doing it all wrong, this is definitely possible. Or you're just unlucky, but most likely inconsistent.

[00:02:26] Creating and maintaining a caloric deficit is a fairly simple process. But most all of the following issues tend to crop up. Maintaining strength and muscle. Combating metabolic slowdown. Balancing macro counting and a social life, as well as your psyche. And managing your personal expectations. In this post, we'll tackle each of these one by one by outlining a client's progress over the last year. You cut calories to lose fat, not muscle.

[00:02:56] For many people, going on a diet can be disastrous. Mostly from a standpoint of muscle loss, energy and mood swings, and periods of yo-yoing back and forth, losing and gaining the same 10 pounds over and over again. If you ask the internet, many will tell you, diets don't work. But that should be said with better context in mind. It should be stated as, bad diets don't work. If you follow most of the fad diets popular on the internet, then you're probably doomed to fail.

[00:03:26] One day, carbs are the devil and responsible for keeping you fat. So you're expected to cut out all fruit and starch and survive on nothing but leafy greens and lard. The next day, it's because of all the toxins in your gut. So you better go on that five-day cayenne, lemon juice and water cleanse to kickstart your fat loss. And the next week, a study comes out that says paleoman lived to be 200 and therefore, you should run around scavenging for raw meat and berries in your loincloth. Totally kidding here, of course.

[00:03:55] Stay with me. The truth is this. Most everyone wants a shortcut. That's why some of these diets are so popular and cleanses have been used in diet marketing for decades. So, with my client Salim, we had a specific plan. Eat enough to support his training but also provide enough of a caloric deficit to produce slow and steady fat loss. As far as his training, everything was centered around heavy compound lifts with a good bit of metabolic training thrown in the mix.

[00:04:26] So, a typical day for him went as follows. Strength movement 1. Heavy drop set training. Strength movement 2. Moderately heavy drop set training. Metabolic superset with opposing movements. For example, dumbbell bench presses and seated rows. Metabolic superset with differing movement planes. For example, lat pull downs and Arnold presses. And abs and shoulder health work.

[00:04:54] Training in this manner serves two primary purposes. The heavy loads send the maintenance signal to his muscles and nervous system. If you don't push yourself in the gym, muscle loss can occur while dieting. The metabolic work with those supersets burned some extra glycogen and provided some stimulus for muscle growth. In addition to the training, we had to meet everything in the middle with a solid diet strategy. Don't dig yourself into a metabolic wasteland. Dieting can be tough.

[00:05:23] You have goals of attaining a certain look like having abs, veins popping out in places you wouldn't imagine, and being beach ready. However, if you diet too hard for too long, you will get run down. Training performance suffers, and you typically get some of the symptoms that come along with dieting, such as libido crashes, hypometabolic symptoms, meaning a strong intolerance to cold.

[00:05:47] You may experience dry skin, lower body temperature, and so on, and a general lack of energy when compared to normal. To combat this, many will rely on stimulants for a boost in energy, whether it be coffee, caffeine pills, yohimbine, ephedrine, nicotine, or even stronger substances. Others turn to increasing stress hormones via long periods of fasting, sometimes upwards of 24 hours to improve fat loss, and catecholamine release.

[00:06:16] These are stress messengers that tend to supply a false sense of energy and alertness. But the issue with this approach is just how far do you take it? Anyway, we took a more sane approach. Not to say Salim didn't enjoy coffee or sometimes skip breakfast, but we didn't go to extreme measures to reduce hunger pangs. So here's exactly what we did. Hear that on tomorrow's episode.

[00:06:44] You just listened to part one of the post titled, Lose 15 Pounds of Fat Without Giving Up Carbs by JC Dean of jcdfitness.com. And I'll be right back with my commentary. If you're a small business, the right hire can be make or break. Hoping the right people see your job posting isn't the best growth strategy. When the pressure's on and you need the right hire, this is a job for sponsored jobs.

[00:07:09] Join the 3.3 million employers worldwide that use Indeed to connect with quality talent that fits their needs. Spend less time searching and more time actually interviewing candidates who check all your boxes. Less stress, less time, more results. When you need the right person to cut through the chaos, this is a job for Indeed sponsored jobs.

[00:07:31] And listeners of this show will get a $75 sponsored job credit to help get your job the premium status it deserves at Indeed.com slash podcast. Just go to Indeed.com slash podcast right now and support our show by saying you heard about Indeed on this podcast. Indeed.com slash podcast. Terms and conditions apply. Need to hire? This is a job for Indeed sponsored jobs.

[00:08:00] Girl, winter is so last season. And now spring's got you looking at pictures of tank tops with hungry eyes. Your algorithm is feeding you cutoffs. You're thirsty for the sun on your shoulders. That perfect hang on the patio sundress. Those sandals you can wear all day and all night. And you've had enough of shopping from your couch. Done hoping it looks anything like the picture when you tear open that envelope? It's time for a little in-person spring treat. It's time for a trip to Ross. Work your magic.

[00:08:58] Dr. Neal Malik here with my commentary. The body is going to search for other sources of energy or other sources of fuel. And instead of immediately turning to our body's fat stores as a source of energy, the body instead turns to our muscles. That means the body starts to break down muscle to make up for the fact that we've decreased our calorie intake. It's so disappointing, I know. The goal then is to try and prevent that from happening. After all, we don't want to lose muscle when we're losing weight.

[00:09:27] We want to lose body fat. So how can we preserve muscle while losing body weight? Just as JC said, with strength training. But how do we balance a lower calorie diet with strength training and cardiovascular exercises without burning ourselves out? Well, that's what you're going to hear about on tomorrow's episode. So that will do it for today. Thank you so much for listening every day. Thank you for sharing this show with others. I will be back here tomorrow to finish up this post.

[00:09:55] So I'll see you there where your optimal life awaits. Let's see you there.