FAT LOSS MISTAKES: Avoid these for muscle building, fat loss, body recomp
Vložit
- čas přidán 30. 07. 2024
- Ready to hack your nutrition habits? Enrollment is now open for my beginner nutrition course, Habit Hacker strongstrongfriends.mykajabi....
Chapters:
Intro 00:00
Where I went wrong 00:05
Physique vs Performance 02:49
My tips 04:43
Habit Hacker 06:44
Tools 08:16
Dietitians I recommend:
Tiffanyma_rdn / tiffanyma_rdn
powerlifterdietitian / powerlifterdietitian
rodrigo.manzo / rodrigo.manzo
prenatal.dietitian / prenatal.dietitian
Join my program, Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives. This program includes in gym and at home programming for the times when you can’t make it to the gym.
Join for only $9.99/mo: ✦ bit.ly/2QPvH1h ✦
Ready to start strength training, but don’t know where to begin? Check out my FREE program, Before the Barbell, that will take you from gym newbie to confident lifter in 8-weeks.
✦ / beforethebarbell ✦
Are you pregnant or recently postpartum? Your body’s changing, and your training plan should too. Join our strength training program, Plus +1 that is designed to help you feel confident, strong, safe, and knowledgeable in every phase of pregnancy (trying to conceive phase included) - both in the gym and at home.
✦ www.strongstrongfriends.com/p... ✦
• • • • • • • • • • • • • • • • • • • • • • • • • • •
Looking for a supplement company that’s transparent and will never target you’re insecurities? Checkout my new company, Buff Chick Supplements for all your supplement needs. All of our products are third-party tested so that you know exactly what you’re getting.
✦ buffchick.com/ ✦
• • • • • • • • • • • • • • • • • • • • • • • • • • •
Connect with me more:
INSTAGRAM ✦ bit.ly/35qajTY
FACEBOOK ✦ bit.ly/2KHufKl
• • • • • • • • • • • • • • • • • • • • • • • • • • •
SHOP MY MERCH + EQUIPMENT ✦ bit.ly/337GztB
Glute Bands ✦ bit.ly/35pkacV
Wrist Wraps ✦ bit.ly/34kZm60
Lifting Belt ✦ bit.ly/37kZowV
• • • • • • • • • • • • • • • • • • • • • • • • • • •
BUSINESS INQUIRIES: kat@megsquats.com
• • • • • • • • • • • • • • • • • • • • • • • • • • • - Jak na to + styl
I have one more behavioral hack: NEVER go grocery shopping while hungry. Seriously. For most people, going to the grocery store is a weekly routine - so integrate a full, filling breakfast into the ritual. Heck, even stopping at Taco Bell before shopping works; you're much better off with one bad meal per week than having a house full of junk food for seven days. When I'm hungry, everything looks good. When I'm sated, I'm more rational, and can realistically plan out the week while shopping.
Good point. 👍
something we all knew but never thought about. Banger point
I really don't like the idea of tracking calories because I don't want to risk the development of an eating disorder (I believe it would be toxic for me), however I have tried just tracking protein in order to make sure I am getting enough and that seems to be working. I feel like that could be a good in between option for people who also want to eat more intuitively.
I feel the same way. I used Fitness Pal and it gave me a minor eating disorder. 🥺
same! I just track protein, not calories & have a mental checklist of other things I like to include ie greens, berries, healthy fats etc. I feel much better focusing on what to incorporate rather than restrict
You got it girl! I can also tel you that after a few years of practice, you'll be able to know if you had enough protein 😉 It doesn't really matter on a daily basis, but if you get what you need during the week, the progress will continue to come 👍🏾
I'm recovered from an eating disorder and I only track protein and measure out calorically dense ingredients to make sure I'm not way overdoing them.
Same. Just tracking protein works for me because my brain thinks of it kind of like a game to reach my protein goals. But that's exactly why I can't track calories, my brain wants to cut more and more to "win".
Not only did I love this video but I loved how you were in a different location for each topic, super cool!
Very helpful. The graphic explaining the difference between performance v physique based goals made these ideas so clear!
Glad it was helpful!
You’re the best clarifying the diff between dietician and the scope of nutritionists (usually trainers)
My issue is my hunger cues are messed up. I wake up at 3am for work so preparing has been the biggest help. The problem is I’m always thinking about what I’m going to eat. I appreciate your tips. I mostly focus on my protein
I discovered your channel about a month ago, and I really like your videos. Your personality is very bubbly and relatable and your information is very good! Much love, a new supporter
I found that counting macros then helped me eat more intuitively down the road! I understand better what I might need from snacks and meal times, so I track my macros a few times a year to make sure what I think I'm eating is what I actually am. I love your pants! I wonder if you could do a non-gym clothing haul at different price points for strong bodies (waist/butt ratios in pants never work right for me!).
SAME! I feel like ppl
Who don’t track and weigh everything that goes into your mouth are going to be clueless on how much they’re actually eating. IMO I don’t think one can do intuitive eating unless the get down tracking macros first.
I was looking at her pants too! They’re super cute lol
Wow this is super helpful thank you! I’m trying to push harder to get to my goals. I’m so close to 200 lbs down and this is re-motivating me :) just found you!
Loved the content of this video!
Just enrolled on both courses and purchased the meal prep guide! 😁
There’s nothing better than becoming more knowledgeable and improving our nutrition! 😃
Welcome! If you liked this video you'll love the course
Yup, I have muscles underneath, but covered with fat... And I don't want to lose muscles! Thanks a lot Meg! 🥺
Yay! I love getting notifications that you uploaded 🥰
Woahhhh 3 days a week uploads? I'm here for it!!! need all the content!
The team and I are on fire! 🔥
Thank you for all the great information! I definitely struggle with getting all my veggies in.
The way you explain the process is perfect! I find myself feeling deprived because I am not always sure how to understand the put the meals together. By the end of my dilemma...... I give into the bad choices😔. Thank you for all your hard work!!!
You definitely read my mind! I needed this video
Thanks Meg!! I needed the reminder that I don’t eat intuitively or plan my meals enough. No matter how hard I train, I can’t out train a bad diet :( I have a lot of muscle on my short 5’1 frame. But a layer of fat that I’m trying to cut away slowly and sustainably. Following a program. Really trying to listen to my hunger cues 💛
amen!
You and Natacha Océane are the only people I follow. She is super smart and researchy, and you are more straight up with what works to really build muscle for you, and I think we are similar. I want to compete but I'm scared to be a newbie at a competition.
Check out Meg’s friend Kristin Pope. She just earned her pro card in the fitness category. She’s never done bodybuilding before although she was a competitive weightlifter.
Same! I used to follow people like Sarah's Day and realized they're all eating disorders waiting to happen
Most people's hunger cues are broken. Tracking macros helps with nutrition knowledge, understanding energy balance, and controlling calorie intake. People vastly underestimate how many calories they actually eat. Tracking is a skill, but once learned, it's easy and the best way.
Thank you so much for this great and helpful information, Meg🙏🏼😘
I loved how this video is straight to the point. I wish it was longer!
This is a very clear guide to basic nutrition, well done! 👌
Personally, there's one concept change which has worked for me and might help some folks. Instinctively we eat until we feel full. This can become a subconscious goal, leading to eating greater quantities than we actually need.
I recommend eating until the hunger has gone, then stop, rather than continuing, to achieve that feeling of 'fullness'.
Keep up the great work! 👍
Thanks for another great video. I appreciate all the information you provide here.
I focus on one small lasting change at a time. JUST switch to non-calorie drinks for a few months. Then it becomes automatic. Then JUST switch that evening candy to whole fruits. Etc. Lasting small changes add up over time! And replacement works better than elimination! And you don’t need to be hungry. Switch out calorie density for volume and you will feel full.
thank you for sharing your knowledge, Meg. I found this video helpful :)
Meg, you are glowing! Great content as always
oh my god finally somebody whom i can understand!! Your'e amazing! I'm gonna keep you posted. Great video!!!!
You’re amazing! Thank you!
I consume LOTS of health, fitness and performance content and this is some of the best practical diet and nutrition advice I've ever come across. Excellent work and you just earned a new subscriber. Thanks!
thank you so much for this information, it's a good reminder for me to tune out nutrition fads
This video was really valuable! As someone who's been following a program for 24 weeks now Ive noticed the biggest struggle is consistent numbers. My protein and fats are great but the carbohydrates is too up and down. Think Ill try meal prepping in advance.
Totally need this advice.
The pants did look weird. The advice, as usual, was spot on. You are a natural at educating; honest, intelligent and straight forward.
Great advice . Thank you so much
great video! love!
Planning my meals out has helped me so much with maintaining my weight
This is very helpful. I lost my way and slowly getting back into gym
Thank you Mama Meg!!! I’m in a super aggressive deficit and this was super helpful 😭
I love you did this video & changed up the scenery during video
I took my Army Combat Fitness test! Passed every event now i want to max it. Wondering how your train up is going!
Megan you literally know my lifestyle mistakes. I am often caught in a bind between my food choices and fasting, fitness and mental health!!!! I just am so confused right now and I need professional help
great info !
I've been a follower for years and still love your content! I have to ask, where can I get that necklace??
MegSquats coming in hot with great advise. I was just wondering how to get all my daily protein earlier in the week so this is great. Been lacking in my nutrition so this has been hindering my strength gains. Lets hope this month i can improve. 🤞🏽
You got this!
Omgggg that is me!!’ And by night I can’t sleep so off to the kitchen I go it’s so depressing because I work out soo hard every morning 5am
Do you force yourself to get out of bed at 5 am to work out ? Or are you naturally awake?
Do you know why you can’t sleep? Maybe the bigger part of your “work out” could be getting the sleeping part right ?
Super helpful! I noticed the pants too and they look great! 👖😂
Every morning, I wake up and have my morning coffee after a nice big glass of water. With my black coffee, I add a scoop of Vital Proteins Collagen (with C and hyaluronic acid) and a tsp of Kirkland Optifiber. I do this for my first two cups, so I kickstart my day with 18g protein and 3g fiber.
Getting closer to that 500k!
Yes!! 🤞🏻🏃♀️
Haha! That's funny you mention "Liver King." My husband "thought" he wanted to try LK diet so I went along with it. Why not?!! Come to find out my husband couldn't stand the thought/smell/taste of liver lmbo!! It was hilarious 😂
Super helpful
can you do a whole video on giving examples of performance goals?
We can definitely throw that on our list but in the meantime here's a list of 100 performance based goals (New Years Resolution based but they work year round!) www.reddit.com/r/xxfitness/comments/5l5eg2/100_new_years_resolutions_that_arent_weight_loss/
I love your jeans! Where did you get them?
They're the brand Agolde and from Aritzia
is it 0.8 to 1.0 g of body fat of my current weight or of my goal weight?
I'm not the biggest person.on the skinnier side but i barely ever go to bed hungry. I do eat foods that fill for awhile, just need to find those with high kcal too. Its not easy cos i HAVE to be careful with carbs cos it causes more infections for me and joint pain and water weight adds up and bloat. And Withhout I am healthier but way skinnier too cos the bloat is gone and water and idk. Its hard to find a middle ground. Like protein isn't the issue. Its the good itself. High fibre can give me severe stomach pain too. Its so annoying to have to deal with these things as a person trying to stay healthy. So far I try eat fish, avocadoes, nuts in-between and even peanut butter but i really don't like peanut butter so it's more by force. Just to try gain weight
I've made them all!!
I had gastric sleeve surgery in 2020. I'm struggling to get in the calories to support the lifting I want to do 😢
that hand trick just saved the day
Stay healthy = stay happy 👍
For breakfast I eat: 3 scrabbled eggs + (2 cups of oatmeal + 1 cup of blackberries + 1 cup of blueberries + 28g (almost 1 cup) of walnuts + 2 tbsp. of honey + 2 tbsp. of peanut better). Is this ok or acceptable?
Hey Meg
Let's say it's been difficult to get the max amount of protein into my day. I'm a athletic curvy female with lots of muscles. I'm 215lbs. I'm 100% Nordica as well .
My question is once I reach and am able to maintain that 180grams of protein what changes will I start to see? Compared to my current level where I may be at 100grams per day ?
I love gaining muscle , I am 45 going on 46 and no children. I'm having trouble getting rid of mid drift. Below the belly fat that lays along the hips and goes around to the back. I'm sure I'm peri-menopausal . I go to the gym 5-7 days a week. . do cardio 35 on recumbent and every day I change up from working my upper body and lower body. I'll do only the cardio 1-2 days of that week.
So with that said, increasing my protein and having a gym routine as I mentioned what result may I possibly see ?
A higher protein diet can result in muscle gain, higher satiety, and more strength. I would suggest slowly raising protein intake (try getting to 120g/day or even 110g/day to start) and getting on a program that utilizes progressive overload (where you're lifting more weight week by week)
@@Megsquats thank you . Progressive overload is exactly why I am so heavy compared to what Iook like. I use progressive overload every time I lift.
I appreciate the reply.
do you know dr stacy sims? she has some great info on female sports physiology and nutrition. think her recent book is all about peri/menopause
@@a.higginbottom I'll have to check that out. As I turned 40 the physiology of staying lean has become an absolute nightmare. You stop losing weight in certain areas compared to the ages 20s and 30s . For instance when I lost weight back 15 to 20 years ago it would come off my breasts. I have had big breasts all my life . But now at age 45 my cup size stays the same. But the band width was the only part that I was able to lose weight at. 40G down to 36 G .
In the past the cup size would drastically get smaller.
My lower belly fat that expands around to the back side is so stubborn they act like my breasts where the fat doesn't come off there.
I'm telling you the hormones are the ruler of the roost as we age. I would literally have to fast for 5-7 days to lose any mass from lower belly region but it's so unhealthy. To starve yourself into looking fit.
But I will check into anything to help me understand more. Thanks.
@@liisabjork76 I think you would love her research and content! She's all about hormones and how they affect our physiology and how it changes over time. She also talks about the bias in sports science against women and how research done on men is just applied to women, when it really isn't as simple as that. She's not a fan of fasting or keto for example!
Her new book is called Next Level. (for the younger ones reading this: her older book Roar is less menopause focused, more about training with our menstrual cycle. Highly recommend it! They also gonna update it soon as research has evolved since it came out).
She even has a ted talk called 'women are not small men' kinda gives you an idea what she's about. And there are quite a few podcasts as well. A recent one about menopause is called 'episode 287: a time to level up not fade out'.
I'm super happy I found her. Do check her out! :)
It's really weird, I recently started calorie counting and I'm also really broke ATM living off of 5€ per day for everything that is not regular payments.
I always overate because I was eating huge portions and fast food.
Now I can't seem to hit my calorie goals, I undereat slot at the moment... My appetite also went down a lot.
This is scary, because I'm always known to eat huge amounts and for loving food.
Buy the Renaissance Periodization Diet Book! Pure science, no BS.
I followed a keto coach who recommended just a bite of veggies per day, zero fruit and cocktails at night. I walked around with horrible stomach issues so painful that I had to leave keto after two years. It felt so scary adding back carbs.
I have done the opposite. It's funny how different everyone is. I cleared ALL my digestion, hormone, energy and sleep problems by going completely carnivore. Been doing it now for over a year, so I know it works for me. Good thing you have figured out what works best for you!
My husband said he likes your porch swing. And thats how good of a man i have. We're watching a video with a beautiful woman, and hes looking at the porch swing.
Oh, and the shutters, he didnt want me to leave out the shutters. Those are some nice shutters.
I hope this isn’t TMI but whenever I try to increase my protein intake I get horribly constipated. I drink lots of water and eat my veggies but it’s still like pooping rocks.
Yeah, I realized I was eating way too many carbs and not enough protein. I haven’t been regular since I reversed the two.
Do you know how much fiber you're getting?
That’s me right now!! I just bought a fiber supplement 🤞
One thing I don't agree is not keeping track of your food intake. I use My Fitness Pal, and it helps me to monitor my daily calories, 3 macros, fiber, vitamins, and everything else. I can always go back and see my food intake history for the previous days, weeks, months, and even years. Basically it's like a journey that you see your progress and it makes you make improves as needed. Without keeping track of what you eat how on Earth can you know all the things I just mentioned? I keep the same principle when it comes to my strength training. I keep a workout journal everyday that keep track of my exercises, weights, sets, and reps, total exercise time, and any notes I need to write. Again I can always refer back to previous days and so forth to see my progress and make changes as needed. Again without monitoring in this case exercising basically you are just wasting time in the gym. To summarize: for both nutrition and exercise different monitoring journals or apps are needed to keep track of your progress only if you are serious to be the best version of yourself. Yes it takes a lot of time but nobody says being successful was easy. I hope you have a wonderful day Meg.
Abby Sharp is a pretty good dietician too.
“No tea no shade” lmao ma’am
all tea all shade
Ya made me look up Liver King 😮
I try to eat my protein intake but I get headaches. Am I doing something wrong? 😢
I would assume headaches are from under-eating or dehydration. I would try to slowly ease into your desired protein intake. Perhaps try 70% of your goal while monitoring your headache symptoms and see if it makes a difference. Slowly raise protein over the span of a few days and continue monitoring headaches while tracking protein intake.
I'd also try logging food with a journal and writing down if/when you get headaches to understand more. Pay attention to dairy here and if that source specifically is causing issues!
But meg I love food and food love me we and a beautiful relationship together lol thanks for the help and tips
1 gram of protein per pound actual weight or goal weight? I mean, I'm 225 pounds atm. That would be a lot of protein...
No TEA no SHADE hahaha 😂 amen 🙏🏻
😂
BTW, There are videos of EDDIE HALL on here with his breakfast routine prior to him competing in the wotlds' strongest man contest a few years ago. His wife made a table full of food for him every day. Lots of protein and fat IIRC.
Good video, the popup sound was annoying and distracting. Maybe if it was a little quieter.
I signed up but when I go to the actual website to log in under nutrition dashboard it won’t let me 😭
Try to login here: strongstrongfriends.mykajabi.com/login
When will habit hacker reopen? 7:06
.8 to 1 grams per pound or is it .8 to 1 grams per kilogram? I see .36 to .45 grams per pound as a converter. very important.
The hard thing for me with being performance focused is in a cat my performance has stalled so it’s all just less exciting and harder to be consistent with training and nutrition
Have you tried setting a performance goal and breaking it down into process goals?
@@Megsquats
Something like having a goal of going to the gym 3 times a week? Then yes. I feel like that’s what I have to hang onto at this point but I still have problems with consistency that I think is just related to poor self discipline or planning
I love your pants lol
The RDA is actually in KG! Take your weight in lbs and divide by 2.2 to get your weight in Kg!!
Be careful if you choose to put protein in your coffee. 6-8 years ago I could handle it in my routine, now it has wired like hell and over all not benefice for my change in lifestyle and nutrition.
Damn you got lean!
💪🏿💪🏿💪🏿
hi you did not mention sleep? just wondering why not trolling. I ran 52 km yesterday and ate 2 jelly babes. As you can see I am not a nutritionist.
Who are the people you recommend ?!
Added to my description! Thank you!!
Dietitians I recommend:
Tiffanyma_rdn instagram.com/tiffanyma_rdn/
powerlifterdietitian instagram.com/powerlifterdietitian/
rodrigo.manzo instagram.com/rodrigo.manzo/
prenatal.dietitian instagram.com/prenatal.dietitian/
Is that thumbnail real?
What about using a stairclimbing machine from the 1980's? Guaranteed you'll sweat and not breathe hard.
She has some guns when she flex, nice.
I mean I think the pants are cute Asf lol
But my family keep eating meaty leftovers 😭
Lol. GreAt vid. Not a fan of those pants tho. Not flattering 😂😂
I stopped following you when you were pushing that cereal was healthy 🤣 but if you’ve changed your ways, I’ll listen. 😬
You look swole in the thumbnail :)
you're very beautiful
Some certified dietitians support vegan diets so... trust nobody.
Why do you make everything so complicated? Easy rules for weight loss: before workout oatmeal, after meat, eggs. Veggies, fruits & no suggar, cookies, souces, Limit portions & calories. Do carbs load days. This is it. You talk too much & too complicated.
Will that work for everyone?
@@heather7897 Well obviously it will. I mean, it's on the internet now, isn't it? **insert eyeroll here**
She's looking and acting high as a kite 👀 Wack.
@@heather7897 No, it won't.
@@TarasSkyJourneybahaha😂
Hahaha, the end of the video. Hysterical. Honestly, hands down some of the BEST content out there. Thank you for your knowledge, authenticity and humor.