My friend sent me a recent DEXA scan report and was distraught about his body composition score.

This is a lifelong athlete—excuse me—super-athlete, who has performed at the highest level in his sport for decades. After being sidelined by surgery, and perhaps some less scrutinized dietary choices, he drifted outside his familiar performance zone into the softy zone.

If we all consistently deployed our vast knowledge to our lifestyle habits, we would all be kicking ass all the time. That’s not so easy, so we are often compelled to try and correct course. Sometimes, driven, focused, highly competitive types will get the urge to take desperate measures: “That’s it! It’s time for exhaustive workouts and prolonged fasting!” It’s also becoming a popular theme where “calorie deficit” is the end-all. This insight might be true in a vacuum, but we have to think about real-life variables, such as hormone optimization (especially for women), lifestyle factors including access to nutritious foods, psychological issues relating to food, the difficulty is accurately counting calories burned, the difficulty in accurately assessing what your body does with ingested calories, and so forth.

If you want to lose excess body fat, know that while it is a complex challenge, it is actually completely possible to accomplish if you follow a sensible approach. In this episode, you will hear the five tips I suggested to my friend to get things headed in the right direction. If you or someone you know wants to lose weight, this show will put you on the right track and help you lose excess body fat in a healthy way.

TIMESTAMPS:

What are we to do when we drift from being a solidly built athlete into the softy zone? [00:47]

First, we have to acknowledge that we probably haven’t been using all the knowledge we have about good nutrition. [01:56]

Extreme diet restriction and grueling exercise habits are not the best way to go. [03:08]

We want to have a healthy psychological relationship with food. [05:45]

We need to pay special attention to visceral fat accumulation. [07:23]

One thing to try is fasting.  This gets you away from access to calories for a certain period of time. [10:26]

You can try restricting certain macronutrients. And eliminate processed foods. [15:17]

If you overconsume processed sugar, you will store it as fat. However, sugar itself is burned for energy. [18:00]

Eliminate overly stressful exercise patterns. [19:23]

To really get the best benefits for reducing excess body fat and for overall fitness breakthroughs, you must introduce brief, explosive, high intensity strength workouts and sprint workouts. [23:23]

LINKS:

• Brad Kearns.com
• Brad’s Shopping page
• B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean
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• Two Meals a Day
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• Podcast with Dr. Cate Shanahan
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• Born to Walk
• Keeping up with the Ingebrigstens
• Brad Podcast about Ingebrigsten
• Lion Martinez Sprinting Podcast
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