PropaneFitness Podcast

Propane Podcast 136

In this latest episode of our Instagram-themed podcasts, Jonny and Yusef give you the lowdown on caffeine and a simple strategy to overcome your coffee addiction.

https://www.instagram.com/p/Bib-1GsFLUd/?taken-by=propanefitness

Cliff notes:

Benefits:

1) Fat loss

2) Training quality

3) Pain tolerance

Disadvantages: 

1) Tolerance

2) Withdrawal

3) Vitamin D absorption

Recommendations: 

1) Use sparingly, cycle it

2) Count all sources

3) Time appropriately

Here's an ironically sleep-deprived Yusef digging into the details of caffeine:

If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.

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Propane Podcast 136

 

In this latest episode of our Instagram-themed podcasts, Jonny and Yusef give you the lowdown on caffeine and a simple strategy to overcome your coffee addiction.

https://www.instagram.com/p/Bib-1GsFLUd/?taken-by=propanefitness

If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.

Free Gift for Podcast listeners

In this episode Jonny discusses the concept of the "Perfect Diet" and how you can apply it into your diet and training.

 

THE STORY

https://www.facebook.com/PropaneFitness/videos/2014653611898881/

 

THE "PERFECT" DIET This is the structure we use with all of our clients when they first come to us, especially if they feel a little lost with what to pursue as a goal. The core of this idea is this: GET LEAN, ONCE AND FOR ALL. Most people spend years in a "semi-dieted" state, never really achieving their goal body fat levels but also never allowing themselves enough calories to fuel muscle gain, strength and performance. Unless your goals prevent it, you should spend as much time as possible with calories high enough to support muscle and strength gain (while minimising body fat gain). Once you've achieved a level of leanness that you're happy with, it's possible to then avoid a "cut" for a year or longer if planned and managed appropriately. If you do diet, it should be with a specific outcome and end point in mind, staying in a calorie deficit indefinitely is definitely not recommended if you care about your strength, mood and social life! Here's the overall structure: Step 1: Start with an aggressive deficit while the tolerance to dieting is high! The goal here is to lose as much body fat as possible in the first month or so before the negative side effects of dieting creep in. We use our 28 day Shred or Fast(er) Fat Loss programs for this. Step 2: A slower rate of weight loss with the intention of cruising to the goal weight, , mood and strength gain. Step 3: Gradually and methodically increase calories while aiming for a small/zero change in body weight. Step 4: Move into a small calorie surplus, enough to see a gradual increase in weight each month while focussing on performance in the gym and enjoying life while retaining leanness for as long as possible. #macros #iifym #flexibledieting #socialeating #swaps #infographic #diet #fatloss #fatlossjourney #macronutrition #myfitnesspal #mfp #bodybuilding #protein #carbs #fat #indianfood #eatingout #propaneprotocol #flexiblediet

A post shared by PropaneFitness (@propanefitness) on Jun 25, 2018 at 1:30pm PDT

The lesson 

Getting lean once and for all is one of the best things you can do for your progress. The goal should always be to spend as much time as possible NOT in a calorie deficit.

The APPLication

If you're someone who's been in a "semi-diet" for a long time now, it's time to do something different.

Begin by tracking your calories and weigh ins, getting a handle on what's happening right now.

If you'd like our help, our 6 week PropaneProtocol is the perfect onboarding experience to our methods, you can find out all you need to know below.

In this episode Jonny discusses the strangest thing he's ever done and his recent experience involving a 4am fire alarm.

 

THE STORY

https://www.facebook.com/PropaneFitness/videos/2013115038719405/

The lesson 

One of the easiest ways to guarantee your success is to make the good decisions easy and the bad decisions hard. Engineer your environment to make it easy for you to succeed.

The APPLication

There are many different ways to apply this concept and they'll differ from person to person. One of the most common applications is to prep meals for the day (http://propanefitness.com/mealprep/) or train first thing in the morning instead of after work (http://propanefitness.com/morningtraining/). In the above example, Jonny swapped his phone alarm for a dedicated alarm clock with a wake up light to make mornings a little easier.

Propane Podcast 135

In this episode of our Instagram themed podcasts, Jonny and Yusef discuss how to make macro-savvy menu choices when eating out and why your fat loss goals don't need to be compromised by your social life.

https://www.instagram.com/p/Bio1lFlAvzu/?taken-by=propanefitness

If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.

Free Gift for Podcast listeners

In this episode Jonny discusses how his recent experience of getting thrashed at golf applies to your bench press, fat loss and progress in general...

 

THE STORY

 

https://www.facebook.com/PropaneFitness/videos/2008045532559689/

The lesson 

It's easy to be the biggest, strongest or leanest friend in your social circle. Whenever you find yourself equal to or better than the standard you associate with, get around people harder, better, faster and stronger than you are. Don't settle for 1st of an average group, up your standards.

The APPLication

For most of us, part of the reward of getting bigger, stronger or leaner is that we're better than ourselves or our immediate circles.

Maybe you become the "fit friend".

Or the "strong one" in your gym.

When this happens, it's SO easy to take your foot off the gas and stop trying.

After all, it's hard to push hard when you're no longer chasing a target.

One of the ways I prevent this from happening in my own training is competing.

In fact, one of the only reasons I compete in powerlifting is to remind myself that no matter how good I think my lifts are, there's always someone better, always someone stronger.

It may seem like this is a recipe for constant dissatisfaction but actually, it's the opposite.

For most of us, happiness comes from constantly making progress and improving.

Doing more today than last week or last month.

One of the quickest ways to throttle your progress is to settle.

One of the quickest ways to ACCELERATE your progress is to always have a target to chase.

This doesn't mean you need to start competing in powerlifting.

But you DO need to surround yourself with those holding themselves to a high standard to push yourself forward.

That can either be:

Online, just competing with friends

Competing formally in a sport

Joining a group on the same journey as you

Want to join us and stay accountable in a group of like-minded people?

Click below to claim your free coaching session and we'll see if we can help you.

In this episode Jonny discusses how his recent interest in Love Island and why the criticisms of the program are typically down to two reasons.

The same reasons underpin why personal trainers are able to give out advice on cancer treatment, fad diets are able to gain such traction and  supplements are so popular.

 

THE STORY

https://www.facebook.com/PropaneFitness/videos/2001973796500196/

 

The lesson 

 

The APPLication

It's all too easy to search for the FINAL program you'll ever need or the supplement that will transform your results.

The sad reality is that the one size fits all solution doesn't exist.

Keto may be great at managing blood sugar, but that doesn't mean it's the best way to get lean for summer.

Whey protein powder is a great way to supplement your diet, it doesn't mean it's a magical muscle gaining potion.

Whenever you see claims that seem too good to be true or something claiming to solve EVERYTHING, remember that often that every aspect of your diet and training needs its own simple solution or plan.

The only time a "best" solution exists is bespoke plans and programs that are built around your day to day life to make consistently hitting the basics as easy as possible.

Want our help with that?

Propane Podcast 134

In this episode of our Instagram themed Podcasts, Jonny and Yusef debunk the myth that clean eating and organic automatically leads to fat loss and why energy balance will always be king.

https://www.instagram.com/p/BiwWKGgjuoY/?taken-by=propanefitness

If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes.

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WOW HOW MUCH WEIGHT IS THAT?

You have big muscles.

How long you train?

Wow.

You big man.

I’m spending this month working in the hospitals in Thailand, and an old lady came up to me in the gym and said the above to me.

Now I’m not being mean here, but I was training in Gold’s Hillside gym, and I was easily the biggest person there.

I’m not a ‘big’ guy. I’m 78kg, 175cm.

Back home, I am basically a LITTLE GIRL compared to some of the ‘chemically assisted’ bobblydilders in that gym.

Ironically, my home gym is also called Goldstar, (although I feel it’s unlikely that Raj from Heaton decided to franchise his gym out 6000 miles away to Kad Suan Kaew road).

It’s all relative. It’s important not to:

A) Get an inflated ego from an encounter such as the above. Big fish, small pond syndrome.

B) Feel too shit about yourself when you’re swimming with the bigguns.

The more you derive your self worth from your surroundings, the more you are setting yourself up for disappointment. This is consistently shown in the evidence. People’s happiness is MORE tied to their NEIGHBOURS salary than their own.

To rephrase good old Rudyard: “Meet with praise and criticism, and treat those two impostors just the same”

The most common insecurity I see from guys going on holiday is that they won’t be big or lean enough to look ‘good’ on the beach. Usually the guy who’s been training for 2-3 years, is 15% bodyfat and DISTRAUGHT that he’s not going to be 10%.

Dude. It’s not even that nobody else cares. Nobody else even fucking NOTICES.

As far as the untrained eye goes, you’re a guy who lifts. If you’re really unlucky, maybe there’s another guy who also lifts that is sat there scrutinising your physique, thinking that you should be 2 percentage points leaner. But did you really go on holiday and take your top off on the beach to impress that guy?

The colossal chasm between 15% and 10% bodyfat is all in your head. Instagram models never look as shredded when they’re off-camera.

Stop comparing yourself to others, or your sense of body image will be like a candle in the wind.

Want more on this?

Read this: https://propanefitness.com/body-confidence/

Listen to our podcast on ‘getting lean for summer’ for more on this:

https://itunes.apple.com/gb/podcast/modern-wisdom/id1347973549?mt=2

In this episode, Jonny talks about how he's been struggling with motivation since getting back from holiday and what he's doing about it.

 

THE STORY 

https://www.facebook.com/PropaneFitness/videos/1994522777245298/

THE LESSON 

Experiencing ups and downs in your motivation to train and stick to your diet is totally normally normal and part of the process.

The key is deciding what to do about it. Often, a simple shift in your plan, program or approach can be enough to re-ignite your motivation and continue moving forward.

However, don't just make random changes, start by evaluating where you're struggling and why, make changes based on that.

 

THE APPLICATION 

Look at your diet and training programs as they are now. What are you finding the most difficult to stick to and where are you struggling?

Make a change yourself or discuss with your coach to re-ignite your motivation to move forward.

Want our help with that? Click the red button below to apply for a free coaching session with us.