[SPEAKER_00]: Alright ladies, welcome back to another episode on the weight loss for women 40 plus podcasts with Josh. [SPEAKER_00]: Now, today we are talking about training day calories versus non-training day calories. [SPEAKER_00]: Now, this might be completely like what the fuck does it even mean? [SPEAKER_00]: Okay, let's think of it like this. [SPEAKER_00]: Are you one of those people that do pretty good during the week? [SPEAKER_00]: You're pretty consistent.
[SPEAKER_00]: You walk, you exercise, you pretty good. [SPEAKER_00]: You feel like you're in a healthy calorie deficit, but on the weekends, you fuck it all up. [SPEAKER_00]: And at the end of the week, seven days goes past, you finish the Sunday. [SPEAKER_00]: You jump on the scale on Monday and you disappoint it. [SPEAKER_00]: Oh my God, I didn't lose any weight. [SPEAKER_00]: What happens? [SPEAKER_00]: Well, obviously, if the blow the weak ends out, it's going to be a bit of a disaster.
[SPEAKER_00]: But here's the thing that people probably haven't really talked to you about. [SPEAKER_00]: So we're going to go over a couple of numbers, not too many. [SPEAKER_00]: You know, don't break any minds as we're going through this. [SPEAKER_00]: But let's look at it like this. [SPEAKER_00]: So, [SPEAKER_00]: Quick numbers, there are 7,700 calories in one kilo of fat. [SPEAKER_00]: So if you want to lose a kilogram of fat, you need to burn 7,700 calories extra.
[SPEAKER_00]: So you need to be in a 7,700 calorie deficit for the whole week. [SPEAKER_00]: Now, some very, very, very simple numbers. [SPEAKER_00]: If you eat 2,100 calories, let's change up a little bit. [SPEAKER_00]: 7,700 calories, try I'm just trying to get so simple as way to do this. [SPEAKER_00]: Divide that by 7, so 7,700 divided by 7, that's how many days in a week. [SPEAKER_00]: You would need to be in a minus 1,100 calorie deficit.
[SPEAKER_00]: So pretty much you need to burn [SPEAKER_00]: in deficit a thousand calories a day. [SPEAKER_00]: So if you burn 2,500 calories and you consume 1,500 calories, the difference is 1,000. [SPEAKER_00]: So that's roughly the number. [SPEAKER_00]: So each day. [SPEAKER_00]: So if you burn 2,500 calories, you eat 1,500 calories minus 1,000, do that Monday to Sunday, you burn through roughly 7,700 calories.
[SPEAKER_00]: That's how you lose a kilo of fat, body fat, not a kilo of muscle, [SPEAKER_00]: Now, where a lot of people go wrong is this. [SPEAKER_00]: During the week, they're hitting their targets. [SPEAKER_00]: The calories are pretty good. [SPEAKER_00]: The meals are pretty healthy. [SPEAKER_00]: You're not going crazy. [SPEAKER_00]: You're doing some walks, you're doing some workouts, and you're in a nice healthy calorie deficit.
[SPEAKER_00]: Maybe you're in a minus 500 to 1500 calorie deficit. [SPEAKER_00]: Well done. [SPEAKER_00]: Good job. [SPEAKER_00]: But what happens on the weekends when you don't have a structure? [SPEAKER_00]: Now sometimes that reverse is so, remember the number we said minus 2,500 calories burned.
[SPEAKER_00]: 1500 calories consumed minus 1,000 is the difference 1,000 deficit now where people go wrong is they go on to the weekend maybe they're not working out maybe they're not walking as much maybe they're relaxing a lot and these are the days they choose to have a bit of a cheat day I'm going to eat what I want I'm going to drink what I want and what happens is instead of burning two and a half thousand calories a day [SPEAKER_00]: You might burn 1,200 calories.
[SPEAKER_00]: And instead of eating 1,500 calories, you might eat 3,000. [SPEAKER_00]: So then it flips around. [SPEAKER_00]: So instead of having a minus 1,000 calorie deficit, so 2,500 minus 1,500, burning, consuming, [SPEAKER_00]: you go and consume way more than your burn.
[SPEAKER_00]: So your food intake goes up really high and your exercise goes down really low because you're thinking I'm just going to treat myself I work hard all week and what happened is you're in a calorie surplus so instead of at the other way around your burning calories you're storing calories.
[SPEAKER_00]: Now, if you go and eat 3,000 calories worth of food, eat now, our coal things like that, and you don't really move anything, and you only burn 1200 calories, well, you just consume 1,800. [SPEAKER_00]: And then you do it again on Sunday. [SPEAKER_00]: There's another 1,800 calories. [SPEAKER_00]: That's 3,600 calories. [SPEAKER_00]: So, Monday to Friday, [SPEAKER_00]: You burned, let's say, 5,000 on the weekend, you put on 3,000 surplus, the difference is minus 2,000 for the week.
[SPEAKER_00]: Now, if you want to lose a kilo, and it's be minus 7,700. [SPEAKER_00]: It's only minus 2,000. [SPEAKER_00]: That means you only lost like 2,300 grams. [SPEAKER_00]: You worked out five days a week. [SPEAKER_00]: Your food was perfect Monday to Friday. [SPEAKER_00]: You did everything right Monday to Friday, but on the weekends, you flipped the tables, exercised an activity went down, in tape went up, and now you just did it on, really, you did it all the work.
[SPEAKER_00]: And this is where most people are at. [SPEAKER_00]: Now also the problem is most people are not even burning a thousand calories a day on their good days. [SPEAKER_00]: Their foods a little bit too high. [SPEAKER_00]: They're not really hitting their targets. [SPEAKER_00]: Maybe only in a minus 500 calorie deficit each day. [SPEAKER_00]: Now across the week, 500 500 500 Monday to Friday, that's 2,500, 2,500. [SPEAKER_00]: And on the weekends you're at 3,000.
[SPEAKER_00]: So, you worked out five days a week, you ate good five days a week, you didn't really do much activity, but you did a little bit of work and now, and the weekends went hard, and then you gained weight, you gained 300 grams. [SPEAKER_00]: So, this is how most ladies get stuck. [SPEAKER_00]: You're walking every day, you're working out most days, eating pretty good, weekends are bad, and then you gain weight. [SPEAKER_00]: And you're like, what the fuck?
[SPEAKER_00]: Weight loss doesn't work for me. [SPEAKER_00]: It just, it's just, never has worked. [SPEAKER_00]: I'm like, no. [SPEAKER_00]: The program you're following now is not working. [SPEAKER_00]: The process that you're following now is not correct. [SPEAKER_00]: Because you're good some days, but you're not that good. [SPEAKER_00]: And the other days that are bad will outweigh the good days. [SPEAKER_00]: So it's not about averaging the week out.
[SPEAKER_00]: If you average the week out, [SPEAKER_00]: You know, four, five days good, two, three days bad, you're more than likely going to gain weight. [SPEAKER_00]: Like that's how it goes. [SPEAKER_00]: That's how the numbers play out. [SPEAKER_00]: It's that simple ladies. [SPEAKER_00]: So if you're like, oh my God, I don't even understand the numbers. [SPEAKER_00]: It doesn't make sense. [SPEAKER_00]: We'll look.
[SPEAKER_00]: Go get a coach, get someone help you out, make it make sense for you, because everybody's numbers are different. [SPEAKER_00]: Yes, it's nice and I can go through and give you a clean example, but nobody hits [SPEAKER_00]: for calories burned on the diet. [SPEAKER_00]: Nobody hits the calorie intake on the diet. [SPEAKER_00]: Like, it just doesn't work like that. [SPEAKER_00]: So, but can you see what I'm talking about?
[SPEAKER_00]: Can you see that it's not about training five days a week? [SPEAKER_00]: It's about having a healthy calorie deficit seven days a week. [SPEAKER_00]: It's nothing to do with training. [SPEAKER_00]: Training is just a way to burn calories. [SPEAKER_00]: Like you can walk, you can do Pilates, you can go strength training. [SPEAKER_00]: You can burn calories a hundred different ways. [SPEAKER_00]: It's not about, did you or didn't you eat healthy?
[SPEAKER_00]: Did you or did you not go for what? [SPEAKER_00]: Did you or did you not exercise? [SPEAKER_00]: It's not about that. [SPEAKER_00]: It's about, are you in a healthy calorie deficit? [SPEAKER_00]: Enough days of the week to lose weight. [SPEAKER_00]: Some ladies can do two days a week, work an hour, and they lose weight. [SPEAKER_00]: Some ladies can do six. [SPEAKER_00]: Some ladies will train 10 times and gain weight, because it but it's not about that.
[SPEAKER_00]: It's about what you do with the food. [SPEAKER_00]: That's the main thing is the food in the healthy calorie deficit. [SPEAKER_00]: The answer's no, you won't see results and if the answer is yes, you will. [SPEAKER_00]: There's like we've done over 2,500 transformations. [SPEAKER_00]: This is no longer what we think. [SPEAKER_00]: This is fact. [SPEAKER_00]: This is how it goes. [SPEAKER_00]: We've done this thousands of times.
[SPEAKER_00]: So ladies, get the math right, get the burn right, get the intake right, and you will drop it. [SPEAKER_00]: It's just biology. [SPEAKER_00]: Yes, premenopause, menopause, and postmenopause, are factors to take into consideration into your total calories burn. [SPEAKER_00]: That's why you've got to have the coach, so I'm going to show you how to do it. [SPEAKER_00]: Our ladies, peace out, and I'll see ya in the next one.