Welcome back to the Self-Selecting Podcast! In Episode 34, I break down the four key levers that you can manipulate to achieve fat loss: diet, training, cardio, and recovery. I share practical insights on how to identify which lever is holding you back and how to adjust it to break through plateaus. Whether you’re struggling with fat loss or simply looking for a more effective approach to your fitness goals, this episode provides a comprehensive guide on how to tweak each component for optimal results.

Timestamps:

- [00:00] - Introduction and welcoming listeners

- [03:06] - Identifying the big four levers: diet, training, cardio, and recovery

- [06:50] - Focus on diet: the most crucial lever for fat loss and common tracking mistakes

- [08:40] - Why you can’t manage what you don’t measure: the importance of accuracy in dietary tracking

- [10:10] - Training: The importance of choosing the right exercises and splitting volume correctly

- [16:10] - Cardio considerations: Balancing cardio with strength training for fat loss

- [17:40] - Increasing cardio intensity rather than duration for better fat loss results

- [19:25] - How too much cardio can lead to overtraining and hinder progress

- [21:00] - Recovery: The often-neglected lever and how poor recovery affects fat loss

- [23:15] - Managing sleep quality and stress to enhance recovery

- [25:00] - Overtraining: Recognizing when you’ve exceeded your recovery capacity

- [26:40] - The psychological challenges of managing diet fatigue and adherence during fat loss

- [28:50] - Balancing a sustainable calorie deficit with long-term fat loss success

- [32:20] - The importance of weekly progress tracking and how to interpret daily fluctuations

- [34:15] - Setting realistic goals and the value of consistent weigh-ins

- [36:30] - The mental side of fat loss: Staying patient and sticking to your plan

- [39:00] - Avoiding the temptation to increase cardio or cut calories too drastically

- [41:25] - Consistency and why long-term adherence to your plan is the key to success

- [43:10] - Understanding how to adjust your program based on the feedback from your progress tracking

- [45:00] - When to modify cardio, diet, or training to break through fat loss plateaus

- [47:15] - Final thoughts: Balancing the four levers and aligning your efforts with your goals

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