In this episode of The Exercise Engineer, the host discusses the 14 main struggles people face when it comes to fat loss and shares his approach to overcoming them. Emphasizes the importance of dedication over motivation and offers practical tips for making workouts a habit. The host also addresses the challenge of avoiding calorie-dense foods and suggests focusing on high-volume, high-protein, and high-fiber options. Providing strategies for finding time to work out, such as incorporating home workouts and habit stacking. Additionally, the episode covers topics like meal prepping, enjoying the process of fat loss, understanding how to fuel the body correctly, managing hunger cues, and dealing with office treats. The host offers practical solutions and encourages listeners to find what works best for them in order to achieve sustainable results.

KEY TAKEAWAYS

• Motivation is not the key to success in fat loss. Dedication and finding your "why" are more important. Make it a habit and find ways to make it easy for yourself to stay consistent.
• Focus on high volume, high protein, and high fiber foods to avoid calorie-dense foods. Fill your plate with lean proteins and plenty of vegetables to feel fuller for longer and reduce the temptation to snack on high-calorie foods.
• Find time to work out by making it a priority and finding ways to fit it into your schedule. Consider home workouts to save time and eliminate the need to travel to a gym.
• Meal prep can help save time and make it easier to cook healthier meals. Plan your meals in advance, do a weekly grocery shop, and prepare breakfast and lunch in advance to avoid the temptation of unhealthy options when you're busy or tired.
• Enjoy the process of fat loss by finding activities and foods that you genuinely enjoy. Focus on movement that you find enjoyable and sustainable, and don't restrict yourself from indulging in your favorite foods occasionally. Find a balance between healthy eating and treating yourself to maintain long-term success.

BEST MOMENTS
"It's not motivation that you need. It's dedication."
"Your body is not a bin."
"If you're getting from A to B and you're taking four steps forward and then at weekends you take three steps back, it will take you so much longer to get to B."
"If fat loss was that simple, like if it was that easy, then everyone would have their dream bodies."
"The more enjoyment you get from the process, the more likely you are going to sustain it and keep up with the progress."

ABOUT THE HOST
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.
Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

CONTACT US
https://linktr.ee/theexerciseengineer
[email protected]

In this episode of the Exercise Engineer podcast, the host delves into the topic of why successful people are successful. The discussion goes beyond just financial success and explores the achievements of athletes and individuals in various fields. The host emphasises the importance of repetition and being bold in order to achieve success. They also discuss the role of passion and motivation, highlighting the need for intrinsic motivation and finding one's why. This episode provides practical tips for consistency, measuring progress, and enjoying the process. Encouraging listeners to be patient and to focus on simple habits that lead to sustainable results. Overall, this episode offers valuable insights and actionable advice for anyone striving for success in their personal and professional lives.

KEY TAKEAWAYS

• Successful people are successful because they are dedicated to repetition and practice. They put in the necessary work and effort to achieve their goals.
• Passion is important, but it is not enough. Successful individuals also need to be bold and willing to push themselves beyond their comfort zones.
• Intrinsic motivation, driven by personal satisfaction and fulfilment, is more effective than extrinsic motivation, which relies on external rewards or recognition.
• Consistency is key. Success is not achieved by only taking action when motivated or excited. It requires commitment and discipline to continue working towards goals even when motivation is low.
• Reflecting on progress and learning from experiences is crucial for success. By measuring and tracking progress, individuals can assess if they are on the right path and make adjustments as needed.

BEST MOMENTS
"Success can mean so much, like it can be so different for so many people and understanding what you deem success is the key to start this to be honest because you can't go off what someone else finds successful."
"The change happens when the pain of staying the same outweighs the pain of change."
"The people within my membership that have the best results are the people that are enjoying it. They're the ones that do well, they're the successful ones."
"If you're not patient and you're working towards a fat loss goal, you give it two weeks and then you give up, you might not start again for another two, three months and then you'll find a different diet. And then actually what's taken, what should have taken three months to be where you wanted to be, it's taken two weeks of pain plus three months of nothing."
"Becoming is better than being. Learning to be the best is better than just being the best."

ABOUT THE HOST
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.
Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

CONTACT US
https://linktr.ee/theexerciseengineer
[email protected]

Lou answers your questions including how to build muscle and shares her top tips for achieving this goal, the importance of progressive overload, which involves increasing the intensity, reps, or load of workouts to stimulate muscle growth as well as also looking at nutrition to support muscle repair and growth

KEY TAKEAWAYS.

1. Progressive overload is essential for building muscle. This can be achieved by increasing the number of workouts, reps, or load over time.

2. Eating enough food, especially protein, is crucial for muscle growth. Aim for a 1-200 calorie surplus and consume around 25% of your calories from protein.

3. Consistency is key. Be consistent with your training, nutrition, and steps to optimize muscle growth.

4. Rest and recovery are important for muscle repair. Make sure to prioritize sleep and give your muscles time to rest and recover.

5. Joining a membership or finding an accountability partner can help you stay on track and achieve your muscle-building goals. The support and motivation from others can make a significant difference in your progress.

BEST MOMENTS

1. "But the more muscle that we have, the more calories our body burns when sitting down."

2. "Progressive overload. So whether that is increasing the number of workouts, if that's increasing the reps, increasing the load, you need to be progressively overloading your muscles for them to tear and repair and grow."

3. "You need to be eating more. So top tips for building muscle. Make sure you are eating enough food."

4. "For lean muscle growth, you should be looking at about one to 200 calorie surplus."

5. "Your future self will thank you if you manage to get up and do your workouts nice and early."

ABOUT THE HOST

https://linktr.ee/theexerciseengineer [email protected]

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, the host shares her personal system for achieving goals and getting things done. She introduces the "Hardhat" system, which stands for Hard Goals, Action, Rituals, Deadlines, Health, Accountability, and Tough Love. She emphasises the importance of setting challenging and exciting goals, taking action towards them, establishing daily non-negotiable, and implementing morning and evening routines. The host also highlights the significance of health and fitness in achieving goals, the role of accountability in staying on track, and the need for a bit of tough love to push oneself further. Overall, the episode provides practical tips and insights for maximising productivity and achieving success.

KEY TAKEAWAYS

• Setting hard goals that excite and push you out of your comfort zone is crucial for achieving success. These goals should be specific, measurable, achievable, relevant, and have a time frame.
• Taking action is essential for turning your goals into reality. Create daily non-negotiable and prioritise them to ensure progress towards your goals.
• Establishing rituals, such as morning and evening routines, can help create structure and consistency in your life. These routines should include elements like movement, fuelling your body, and getting fresh air.
• Setting deadlines for your goals and non-negotiable provides a sense of urgency and helps you stay focused and motivated. Use time blocking to allocate specific time slots for tasks and ensure they get done efficiently.
• Prioritising your health, including exercise, proper nutrition, and self-care, is vital for overall well-being and success. Make sure to fuel your body and mind to perform at your best. Additionally, accountability and a little tough love can help keep you on track and push you to achieve your goals.

BEST MOMENTS
"I still have two spare tickets. If anyone has a friend who wants to join us who thought they didn't fancy it, but actually it's going to be really fucking fun. So get them involved. Get them involved, guys."
"I put fitness first as well as my business, as well as work, as well as social life. So like, I still definitely fit all of those things in and being able to do so just makes me feel like I'm living, living my best life."
"So the system is called Hardhat because I am an engineer or engineers need a hard hat."
"So set your hard goals, make it hard, make it exciting, and then action it. Give yourself daily non-negotiable to work towards."
"The highest form of self love and self care is movement and exercise. There's nothing better you can do for your body and your health than move."

ABOUT THE HOST
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.
Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

CONTACT US
https://linktr.ee/theexerciseengineer
[email protected]

This week Lou discusses her experiences running two marathons and shares tips on how to mentally and physically prepare for the challenge. She emphasizes the importance of having a plan and outline their own training schedule. By choosing times over distances, Lou found it helpful to focus on running for a specific length of time rather than a set distance.

KEY TAKEAWAYS

1. Having a well-structured plan is crucial for marathon training, whether it's self-made or with the help of a coach. It provides guidance and keeps you focused on your goals.

2. Finding your personal drive and motivation is essential for successfully completing a marathon. Understanding why you want to do it will help you push through the challenges and stay committed.

3. Investing in proper running gear, especially a good pair of trainers, is important to protect your body and enhance your performance during training and on race day.

4. Fueling your body with the right balance of carbohydrates and protein is key for marathon training. Practice mid-run fueling and ensure you're properly nourished before and after long runs.

5. Trusting your body and believing in your capabilities is crucial on race day. Your body is stronger than you think, so focus on running your best and enjoy the experience rather than obsessing over time.

BEST MOMENTS

1. "You've put all the hard work in. Your body will be fine with it. Your body's done the hard work. It'll be your brain. You have to convince."

2. "Your body is much more capable of doing extraordinary things than you give it credit for. So trust it. Don't trust your brain because it will be telling you to stop. Ignore the brain. Trust the body."

3. "Make sure you've got the right kit. Especially trainers. Just invest in a good pair of trainers. Please. You're going to be doing a hell of a lot of miles. So get them in."

4. "Fuel. Make sure you're eating enough carbohydrates, enough protein, and practicing with those mid-run gels or sweets or whatever you choose to fuel with mid-run."

5. "Your body composition makes a huge difference to how you run. So make sure you stick with your strength training as well. Super duper important. It will only help your running."

ABOUT THE HOST

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

CONTACT US

https://linktr.ee/theexerciseengineer

[email protected]

Join Lou in this exciting episode of the Exercise Engineer as she delves into the captivating debate of cardio versus weights. Discover the multitude of benefits that cardio brings, from fortifying the heart and reducing blood pressure to enhancing blood circulation and elevating mood. Unravel the secrets behind cardio's role in bolstering the immune system and elevating VO2 max, optimizing oxygen consumption for peak performance.

But that's not all! Lou opens up about her personal preference for kettlebells, revealing why she incorporates them into her daily routine. Gain insights into how exercise can positively impact sleep quality and the vital role of ample rest in facilitating optimal recovery.

 

KEY TAKEAWAYS

• The speaker emphasizes the importance of lifting weights, tracking calories and protein intake, and enjoying the process for becoming leaner and maintaining a healthy lifestyle.
• Kettlebell training offers benefits such as increased metabolism, contrast training, and power endurance, making it a valuable addition to workouts.
• Sharing workout photos and getting a kettlebell are encouraged, as they can help individuals feel strong and strive to be the healthiest version of themselves.
• Body recomposition, combining muscle building and fat loss, is beneficial for increasing metabolism and achieving a leaner appearance.
• Weightlifting is crucial for bone health, metabolism, and overall well-being, especially for women after menopause, and should be incorporated into exercise routines.

BEST MOMENTS

• "It improves our anaerobic and aerobic performance…it is just get out the way."
• "Get yourself a kettlebell and start doing some home workouts because honestly it's changed my life and it's going to change yours too."
• "So I do it because I love feeling strong. I've never felt so confident."
• "So really, really important that we are lifting weights, especially, especially as we get older. After menopause, women, gals out there, I hate to say it, but super even more important for us that we are lifting weights because the minute we hit menopause, our, is it bone density drops by a whopping 30%."
• "So I suppose to try and summarise, or some final words from me, remember the number on the scale isn't everything… It's not fat that you've put on in weight, it's just other things that happen in your body, just remember that."

ABOUT THE HOST

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

CONTACT US

https://linktr.ee/theexerciseengineer

[email protected]

In this episode of The Exercise Engineer, Lou discusses the basics of macronutrients (carbohydrates, fats, and protein) and how they can be utilized to optimize training, nutrition, and health. She explains the functions of each macronutrient and provides guidelines for how much of each should be consumed daily. Lou also debunks common misconceptions about carbs and fats, emphasizing the importance of including them in a balanced diet. She concludes by giving listeners homework to incorporate high-protein meals into their daily routine.

KEY TAKEAWAYS

• Macronutrients are the main components of food and include carbohydrates, fats, and protein.
• Carbohydrates are the body's main source of energy and should make up about half of daily calorie intake.
• Fats provide energy, transport vitamins, and should make up about 20-30% of daily calorie intake.
• Protein is essential for muscle repair and should make up about 1-2.2 grams per kilogram of body weight.
• Eating smarter, not less, and being consistent are key to achieving and maintaining a healthy lifestyle.

BEST MOMENTS

• "Eating fat does not make you fat."
• "As long as you're hitting your minimum, I don't mind about the max."
• "Eat smarter, not less, consistently."

 

ABOUT THE HOST

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

 

CONTACT US

https://linktr.ee/theexerciseengineer
[email protected]

In this episode, Lou discusses the importance of non-exercise activity thermogenesis (NEAT) in achieving fat loss and general fitness goals. She explains that NEAT refers to all the non-exercise movement we do throughout the day, such as walking, fidgeting, playing with children, and cleaning. NEAT accounts for about 15% of our daily energy expenditure, which is more than what we burn during planned exercise. Lou emphasizes that increasing NEAT can help create a calorie deficit and aid in fat loss. She provides various tips for incorporating more movement into daily routines, such as setting a step goal, taking the stairs, walking during phone calls, and using TV commercial breaks for movement. Lou also highlights the benefits of walking, including improved cardiovascular health, stress relief, and reduced risk of chronic diseases. She encourages listeners to increase their daily step count gradually and stay consistent in their efforts.

KEY TAKEAWAYS

• NEAT refers to non-exercise movement throughout the day and accounts for 15% of daily energy expenditure.
• Increasing NEAT can help create a calorie deficit and aid in fat loss.
• Incorporate movement into daily routines, such as taking the stairs, walking during phone calls, and using TV commercial breaks for activity.
• Walking has numerous benefits, including improved cardiovascular health and reduced risk of chronic diseases.
• Gradually increase daily step count and stay consistent in efforts to achieve fitness goals.

Quotes:

• "Eat smarter, move further, train harder, consistently."
• "Moving your body is free. Go for walks. It's free. There's no excuses for not being able to go for a walk or move your body."
• "Walking is just literally... the most underrated way of being generally healthy and towards fat loss as well."
• "Increase your daily step count gradually and stay consistent to achieve your fitness goals."

ABOUT THE HOST

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

 

CONTACT US

https://linktr.ee/theexerciseengineer
[email protected]

 

Lou discusses the importance of setting achievable goals and how to apply this concept to various areas of life, including fitness, business, and personal development. She emphasizes the need to measure progress and believe in one's ability to achieve goals. Lou also explains the law of attraction and how positive thinking and action can lead to positive outcomes. She provides practical tips for setting goals, breaking them down into smaller milestones, and creating daily action plans. Consistency and accountability are key to achieving goals.

KEY TAKEAWAYS

• Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals is crucial for success.
• Consistency and daily action are essential for achieving long-term goals.
• The law of attraction emphasizes the power of positive thinking and action in manifesting desired outcomes.
• Breaking down goals into smaller milestones and creating daily action plans helps maintain focus and motivation.

BEST MOMENTS

• "You can't improve what you don't measure."
• "Everyone's dream can come true if you stick to it and work hard."
• "You've got to believe it and want it enough to work hard towards it."
• "Actual action points are necessary to manifest your goals."
• "The small wins every single day and the consistency will get you to your goal."

 

ABOUT THE HOST

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

 

CONTACT US

https://linktr.ee/theexerciseengineer
[email protected]

In this episode, Lou dives into the fascinating science of fat loss, delving into concepts such as Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDE). She emphasizes the importance of creating a calorie deficit for weight loss and shares her own experiences with various diets. Lou encourages listeners to share their encounters with the most outlandish, challenging, or bizarre diets they've come across. Throughout the episode, she highlights the significance of consistency, adopting a sustainable mindset, and incorporating resistance training and non-exercise activity thermogenesis (NEAT) into one's fitness routine. Join Lou on this enlightening journey as she uncovers the secrets to successful fat loss, explores different diet approaches, and offers practical insights for achieving long-term health and fitness goals.

 

KEY TAKEAWAYS

• Consistency is key: Successful weight management requires a consistent and dedicated approach to workouts and healthy eating.
• Calorie deficit is necessary for weight loss: To shed fat, create a slight calorie deficit by reducing food intake or increasing physical activity.
• Focus on NEAT: Increasing daily movement through activities like taking more steps and doing extra workouts contributes to non-exercise activity thermogenesis (NEAT) and helps create a calorie deficit.
• Prioritize muscle growth: Building muscle through resistance training not only promotes strength but also increases the number of calories burned while at rest.
• Start slow and stay consistent: Gradually increase the intensity of workouts and make simple lifestyle changes to achieve sustainable and long-term fitness goals.

 

BEST MOMENTS

• "Weight loss is not a quick fix, but a lifestyle and mindset change. It's about consistently making choices that align with your health and happiness." 
• "Successful people are good at being bored. They understand the importance of sticking to a plan, even when it's not exciting or glamorous. Boredom is a key ingredient in achieving our goals." 
• "Consistency is the secret ingredient for successful weight management. It's not about doing everything perfectly, but about showing up, day after day, and making small, sustainable changes." 
• "The most effective diets are not the ones that promise rapid weight loss, but rather the ones that focus on creating a moderate calorie deficit, sustainable eating habits, and regular physical activity." 
• "Remember, if achieving exceptional results were easy, everyone would be able to do it. It requires extraordinary effort, discipline, and the willingness to go above and beyond what most people are willing to do."

 

ABOUT THE HOST

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

 

CONTACT US

https://linktr.ee/theexerciseengineer
[email protected]