In today’s episode, we discuss effective strategies for weight loss and emphasize the importance of understanding body composition. 

We also talk about setting realistic goals and creating a sustainable caloric deficit. 

Gabriel outlines the gold standard for fat loss, the importance of resistance training, and an approach to your health from a holistic perspective. 
Here's what we cover:

- Why fat loss depends on having the right systems in place.
- Understanding body composition is crucial for weight loss.
- Starting your fat loss journey correctly is essential and leads to 90% of success.
- The gold standard for fat loss is 0.5 to 0.75% per week (don't break this law).
- The main goal should be keeping body fat off, not just dropping weight.
- Standardize before you optimize your health standards.
- Fat loss equals negative energy balance.

Chapters

00:00 Understanding the Weight Loss System
01:45 Body Composition and Starting Your Journey
12:23 Gold Standard for Fat Loss
17:13 Creating a Caloric Deficit
30:22 Optimizing for Further Results

If you're a career-driven human over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the VBL Podcast is your new health and fitness resource. 

Create a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. 

Enjoy listening. 

Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body transformation course when you sign up here.

You can connect with Gabriel over here on Facebook and Instagram.