625: Motivation Monday - Habits That Keep You Fat, Change Body Composition & Our Thoughts On Test Boosters

08/19/24 • 31 min

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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 habits that keep you fat, how to change body composition and thoughts on test boosters.

(0:00) - Intro

(0:23) - Question 1- Out of curiosity, what habits should I break to stay lean?

(15:25) Josh quote: "Your future is created by what you do today, not tomorrow." – Robert Kiyosaki
(13:27) Kyle quote: “It doesn't matter where you start in life, it's where you finish that counts – it's not your first word but your last that defines you.”

(13:45) “It doesn't matter where you start. Only that you begin.”

What has us excited or intrigued:

(21:31) Client shoutout: Chris

(23:27) Question 2- What are your thoughts on test boosters?

(26:43) Question 3- How can I change my body composition?

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/

➢ Message “Fat loss” to IG @‌ColossusFit to apply for 1 on 1 custom coaching.
➢ https://colossusfitness.lpages.co/fall-challenge/

➢ Get your free fat loss guide here (before we charge for it) - Free Fat Loss Guide

(0:00) - Intro

(0:23) - Question 1- Out of curiosity, what habits should I break to stay lean?

(13:45) “It doesn't matter where you start. Only that you begin.”

What has us excited or intrigued:

(21:31) Client shoutout: Chris

(23:27) Question 2- What are your thoughts on test boosters?

(26:43) Question 3- How can I change my body composition?

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/

Previous Episode

624: How to Lose Your Love Handles (Lower Back Fat Solution)

Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.

Summary of episode:

In this episode we walk you through how to lose your love handles for once and for all.

Love handles: first to come on and last to go away.

-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.
Listed points:

1- Consistency & patience

Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.

2- Have a calorie goal and figure out what’s best for you

Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.

3- Strength training and cardio

Strength train 4+ times a week
Aim for at least 150 minutes of moderate-intensity cardio per week.

4- Lifestyle changes

Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed results

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/

Next Episode

626: Burn Body Fat Fast (Step By Step Guide)

DM “Fat Loss” to @ Colossusfit on instagram

Get your FREE fat loss guide here - Free Fat Loss Guide

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Summary of episode: In today’s episode we are going to show you how to burn body fat fast with a simple step by step guide.

Listed points:

First note:

*Prioritize the pyramid and ignore everything that isn’t a part of it
(2:38) Nutrition

-Logging food

-Stopping cheat day mentality

-Eat more whole foods

-1g protein per body weight

-Drink more water

-Work on portion sizes and intuitive eating
(7:22) Training

-Train insane or remain the same

-Structured routine

-Focus on building strength

-10k steps

-Consistent cardio

*DM “Fat loss” for a routine that will get you 5x better results in the gym
(9:24) Stress/Lifestyle Management

-Sleep

-Stress

-Planning

-Accountability

*Not supplements

*Not quick hacks or magical exercises

*Pyramid

Steps:

Set goals and time frames
Make a new version of yourself
Now be consistent with it
Monitor your progress
Find ways to get better at the basics

*REMEMBER, NOTHING CHANGES IF NOTHING CHANGES

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/