The Zhanay Health Podcast
Gabriel Zhañay
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Ep 10: How to drop your next 10 pounds (without breaking your body)
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.Chapters00:00 Understanding the Weight Loss System01:45 Body Composition and Starting Your Journey12:23 Gold Standard for Fat Loss17:13 Creating a Caloric Deficit30:22 Optimizing for Further ResultsIf you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.Get free access to our 9-day body recomposition course and free high-performance health newsletter below:https://zhanayhealth.com/newsletterGet free access to our body recomposition macro calculator:https://zhanayhealth.com/blog/calculatorStay connected:Facebook: https://www.facebook.com/gabriel.zhanayInstagram: https://www.instagram.com/gabriel.zhanay/LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/YouTube: https://www.youtube.com/@gabriel.zhanay
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