Afleveringen
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FREE FAT LOSS GUIDE-
Summary of episode:
Listed points:
(01:33) Pre-logging
(03:58) Hydration - salt, electrolyte drinks, BCAAâs
(06:41) Increasing volume - going from 80/20 to 90/10
(08:30) Removing your cheat day
(10:20) Afternoon protein snack
(11;43) Food cut off time
(13:10) Walking - walking can act as a mild, natural appetite suppressant. Reduces gherlin "the hunger hormoneâ. Lowers cortisol to improve your mood especially if you struggle with emotional eating
(14:11) Stack good days and keep stacking them (Donât break for small pleasures!)
Thanks for listening! We genuinely appreciate every single one of you listening.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to push through plateaus, how to properly gain muscle, & advice our clone would be the worst at.
Question 1 - (00:59) - Iâm about 90% done with my goal. Iâve lost 40 lbs since last year, but Iâve been really happy with it. Because Iâve still gained significant muscle at the same time of losing fat. What Iâm trying to work on now, is leaning up and getting rid of the stubborn fat.
Kyle quote (12:44) : âIf youâre gonna do it, do it. Say what you can do, and do what you say. If you canât do it, donât say you can do it.â - Matthew McConaughey
Josh quote (14:19) : âYou have power over your mindânot outside events. Realize this, and you will find strength.â â Marcus Aurelius
Client shoutout: Summer challenge winners and participants
Question 2 (26:56) - Hey Iâm 25 and definitely a hard gainer, Iâve struggled to keep mass and put new mass on. Iâve been consistent with my gym routine and pretty consistent with calories and protein. Iâm always working to be more consistent but I am having a hard time here, any tips to add mass when nothing else works?
Question 3 (37:56) - You have to coach your clone. What do you think theyâd be worst at?
Thanks for listening! We genuinely appreciate every single one of you listening.
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Zijn er afleveringen die ontbreken?
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In this episode we walk you through the 7 big nutrition habits you have, thatâs causing you some progress.
Episode 696 we go over 7 nutrition mistakes youâre likely making, but this episode is different. Your habits are likely holding you back, so start by making these changes.
You donât rise to the level of your goals,
1- (00:53) Overeating âhealthy foodsâ
2- (03:47) Snacking in general/always grabbing stuff
3- (05:37) Skipping Meals or Over-Restricting
4- (06:54) Always saying yes to everything
5- (10:05) Consistently needing food or a dessert after dinner
6- (11:31) Emotional or Mindless Eating
7- (13:18) Always winging it
Listed points:
Thanks for listening! We genuinely appreciate every single one of you listening.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get rid of skinny fat, best motivation tips & if online coaching or personal training is better.
Question 1 (01:47) - I find Iâm in an awkward position where my arms and everything else is quite skinny, but my stomach is kind of big. How would you combat this?
Josh quote (10:44) : "Success isn't built in the spotlight."
Kyle quote (13:30) : âKnowledge is not power- itâs potential power. Knowledge is not mastery. Execution is mastery. âWhat has us excited or intrigued:
Client shoutout (22:53): Andrew D
Whatâs making us happy this week?
Question 2 (31:06) - Iâm curious what the best piece of advice is for being motivated. Anything that stands out to you?
Question 3 (36:05) - Whatâs better, online coaching or personal training? Iâve been training 1 year now and seem to have a good flow with my form, but just struggle with seeing results.
Thanks for listening! We genuinely appreciate every single one of you listening.
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KEY WORD: âSUMMER SPECIALâ 3 spots
Summary of episode:
What diet do I need to be on to actually shred fat?
"Should I cut carbs to get lean for summer?"
"How many calories should I eat to lose fat?"
Keto?
"What supplements actually help with fat loss?"
-Supplements are a waste of time if you donât have your bas
"Can I lose fat and gain muscle at the same time?"
"How much water should I drink to help fat loss?"
Problems:
-"How do I stop snacking at night?"-"How do I break through a fat loss plateau?"
"How do I stay on track during vacations, BBQs, and weekends?"
"What are healthy go-to summer meals or snacks?"
"How do I stay motivated when itâs hot and busy?"
"How do I stay consistent with kids at home during summer break?"
"Whatâs the best time to work out in the heat?"
Listed points:
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
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⢠Message âSummer specialâ to @ ColossusFit for a special offer
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get crazy results in 90 days, best fat loss supplements & if it's too late to get in shape for summer.
Question 1- (01:57) How can I get killer results in 90-days? I like breaking my business goals down into quarters and want to use the next three months to really dial into my goals.
Kyle quote (10:39): âWe wonât always be at 100%, but we can always give 100% of what we currently have.â
Josh quote (17:04): "Anything worth doing is worth overdoing, moderation is for cowards."
What has us excited or intrigued:
Client shoutout: Ryan update
Question 2- (24:50) What are the best fat loss supplements?
Question 3- (32:09) "Is it too late to get in shape for summer?"
Thanks for listening! We genuinely appreciate every single one of you listening.
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Summary of episode:
In this episode we go over 11 healthy meal and snack options to eat in a pinch.
Meals:
1- (01:05) Rotisserie Chicken + Salad + Minute Rice
2- (02:44) Protein Smoothie
Whey protein + banana + frozen berries + spinach + milk
(5 different protein recipes at the end of our guide for free) Cinnamon roll, green glow.
3- (05:16) Tuna salad lettuce wraps
Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree.
Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything.
Spread the tuna over the 8 lettuce leaves and serve as wraps.
4- (06:45) Greek Yogurt Bowl
Plain greek yogurt, berries, seeds, honey
5- (07:32) Overnight Oats+ Protein Scoop + Berries
- Add cinnamon or flaxseeds for extra nutrition.
Snacks:
6- (09:01) Hummus + Baby Carrots or Bell Pepper Strips
-Whole grain pita chips are a great add-on.
7- (10:16) Apple or banana with peanut butter
8- (11:19) Protein Bar or Beef Jerky + Piece of Fruit
9- (12:49) Canned Tuna or Salmon + Whole Grain Crackers + Cherry Tomatoes
Add mustard, Greek yogurt, or hot sauce for flavor.
Slightly longer to make meals, but still efficient and solid
10- (14:03) Turkey burgers
11- (15:17) Chicken wraps
Thanks for listening! We genuinely appreciate every single one of you listening.
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Why we fall motivation video- https://www.youtube.com/watch?v=mgmVOuLgFB0
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to operate at a high level, if cardio or strength training is better and how to program your workouts.
Question 1 (00:23) - Hey Kyle & Josh, I love your message and you guys are inspirations to me. How do you continue to operate at such a high level and not fall off?
Josh quote (10:11): "Men destroy each other during war, and themselves during peacetime." â Nassim Taleb
Kyle quote (13:34): "But it ainât about how hard you hit.
Itâs about how hard you can get hit and keep moving forward;
how much you can take and keep moving forward.
Thatâs how winning is done!â -RockyWhat has us excited or intrigued:
Client shoutout: Mandy
Question 2 (20:19) - You guys talk about how your routines are superior. What makes your routines so great and how can I use some of those tips to improve my workouts?
Question 3 (32:03) - Is Cardio Or Weight Training Better For Fat Loss
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
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Summary of episode:
In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more.
NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS!
What is a reverse diet?
How you eat after a diet of 8+ weeks is over
Instead of just going back to the diet you were eating before the cut
What are the benefits?
Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a diet
Find out our new maintenance
The goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability.
Who is it for?
After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc)
If a diet doesnât give you any of these, eating normally/healthy after is totally cool
How to do a reverse diet?
Know your end of cut macros/calories
From there, start adding in 50-150 cals per week (mainly carbs and fats)
MONITOR YOUR BODY!
Weigh yourself daily, track weekly averages, and monitor measurements and progress photos.
Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes.
If weight is stable: continue adding 50â150 kcal each week.
Common mistakes:
Increasing calories too quickly
Letting âreverse dietâ become a binge phase
Not being patient
Fearing any weight gain
Listed points:
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
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⢠Message âmacro hacksâ to IG for a macro hacks list
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to reduce stress, maintain strength with an injury and best filling snacks.
Question 1 (00:22)- Any tips or tricks to reduce stress? I find I struggle with this a lot.
Josh quote (09:46): "Get focused, get ferocious. Dig deep and find that fire inside of you, The one that doesn't take no for an answer."
Kyle quote (12:53): âYou get rewarded in public for what you do in private.âWhat has us excited or intrigued:
Client shoutout (22:06) : Vanessa Johnson
Question 2 (23:09)- What do you guys do to keep up strength when resting an injury?
Question 3 (28:41) - I know you talk quite a bit about not snacking, but Iâm curious. If you were to have some âhealthyâ snacks, what would they be?
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
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Listed points:
1- (00:46) Brush your teeth - josh
2- (01:50) Pre logging meals - David
3- (03:32) Using bone broth instead of olive oil. Flavor, protein and way less cals. Bonus if you cook it in onion. - Maddy
4- (06:12) Repeating meals that work well for you - Freeda
5- (09:23) Protein fasting - Freeda
6- (13:58) Front loading protein when you have less control of meals later - Megan
7- (14:54) If youâre going to snack at nighttime pre-log and stick to it - Carol
8- (16:30) Meal planning and bulk cooking - Alex
9- (17:26) Big salads are clutch in a cut - Brooke
10- Walk the perimeter of the grocery store, go in with a list, etc - Kyle
Thanks for listening! We genuinely appreciate every single one of you listening.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week!
In this episode we talk about how to lose stomach fat for summer, top 3 supplements and current gym trends we dislike.
Question 1- (01:46) I am so tired of having this pouch in my stomach. Iâm making a goal of getting rid of it once and for all by July 1. Whatâs the fastest way I can make this happen?
Josh quote (14:06): "It's simple. Success comes from training harder, living better and digging deeper than the others."
Kyle quote (11:40) : âI have a rule: no complaining about a situation unless you're prepared to do something to make it better. If you see a problem and you don't come to the table with a potential solution, I don't want to hear your whining about how bad it is.â - Arnold SchwarzeneggerWhat has us excited or intrigued:
Client shoutout: Jeremy
Question 2- (23:58) What are current gym and fitness trends that you hate?
Question 3- (31:38) If you could only take three supplements what would they be?
Thanks for listening! We genuinely appreciate every single one of you listening.
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In this episode we go over 30 reflections and lessons learned from 30 years of life.
All of these realizations have come from the last decade of life, from 20-30 years old, so hope you enjoy them!
Listed points:
1- You can accomplish anything you commit to and put your mind to.
2- Success isnât an arc, itâs a circle
3- Invest in yourself.
You are the single greatest investment there is.
4- Take risks
5- Be mindful of the future but donât let it hold you back from the present
6- Donât be afraid to start
7- Mistakes will always happen and youâll never be perfect.
8- Health is wealth
9- Hard work trumps talent. The harder you work, the luckier you get.
10- Read, read and read some some more
11- Your past doesnât dictate your future
12- Eating healthy
13- You can't change people. You can help them, you can support them, but you can't change them.
âMy life became so much easier when I realized people can only change themselves.â
14- Be willing to learn from anyone
15- Try new activities/sports/etc
Just because you didnât grow up doing something, doesnât mean you canât learn
16- Track as much as possible
17- Winning with others is way more enjoyable.
18- Overcommit and figure it out
19- Always have things to look forward to
20- Comparison is the thief of joy
21- Donât worry so much. Especially about things that wonât matter in the future
22- Donât let opportunity pass you by
23- Be extremely grateful for what you have
24- Ignore opinions of people you donât respect (comments / social etc)
25- You Must Continue to Grow and Develop Yourself.
âNever stop learning.â âEvolve or dieâ
or ânobody owes you anything
26- Get great mentors
27- You can always control who you spend time with and should choose wisely
-quit/get rid of the things that are holding you back
28- Be the change you want to see
29- Do something great
You werenât just born to pay bills and die
30- Age is just a number
Thanks for listening! We genuinely appreciate every single one of you listening.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stop feeling so tired, what to eat before working out and who to believe in fitness.
Question 1- (01:09) How do you know whatâs the right fitness & health advice with all the information going around?
Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin Dâsouza
Kyle quote (12:47): âThe person who loves walking, walks further than the person who loves the destination.âWhat has us excited or intrigued:
Client shoutout (18:17): Kyle S- Over 50lbs lost
Question 2- (22:10) What should I eat before and after a workout?
Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally healthy.
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
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In this episode we talk to you about the 7 nutrition mistakes that you're probably making, and how to avoid making them.
Summary of episode:
Listed points:
1 (01:11) - Overestimating âHealthyâ Foods
Foods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense. Portion control still matters.
2 (03:47) - Always needing something or needing something sweet
3 (06:45) - Needing to take advantage of everything
Free meals, free drinks, finishing plate etc. You donât always have to eat everything
4 (08:44) - All-or-Nothing Mentality
One âbadâ meal doesnât ruin your progress, just like one salad doesnât make you healthy. Consistency beats perfection.
5 (10:37) - Eating Too Fast/Mindlessly eating
Your brain takes about 20 minutes to register fullness. Speed eating = overeating.
6 (12:31) - Not Prioritizing Fiber or protein
Most people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect.
Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day.
7 (13:19) - Blindly Following Fad Diets
Keto, carnivore, detox cleanses â trendy diets often work short term because of calorie restriction, not magic. Sustainability matters more.
Thanks for listening! We genuinely appreciate every single one of you listening.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get ultra lean for summer, how long a diet should last & strength training benefits.
Question 1 (02:39) - I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?
Josh quote (17:12) : âBig things start small.â
Kyle quote (18:51): âTalented people do more reps than untalented people. The reps make them talented."What has us excited or intrigued:
Client shoutout (25:57) : Sarah
Question 2 (27:33) - Iâve got a family member thatâs been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training?
Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts?
Thanks for listening! We genuinely appreciate every single one of you listening.
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DM âSHRED CHALLENGEâ To @ ColossusFit
Summary of episode:
Listed points:
(02:05) Environment = success (What books are you reading, what are your consuming, what are your default habits/ who do you spend time with? Donât let life hijack your brain. Own your mind.
You normalize whatâs around you. Be a small fish in a big pond.(08:07) Whatever you focus on grows - Measure that focus and see even more growth
(11:28) You are an athlete - Build your team
(13:33) Impossible is nothing to someone who tries.
(14:24) Do hard things "Do what's easy, life will be hard. Do what's hard, life will be easy."
(15:25) Affirmations - (Today will be a good day, too easy, this will be light, I make good decisions)
(19:05) Know what a fit, healthy & happy life is to you then ask yourself âwhy not me?â
Thanks for listening! We genuinely appreciate every single one of you listening.
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⢠Apply for challenge - DM âSUMMER SPECIALâ to @ colossusfit
Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to stop boredom eating, get more protein in your diet and cure cravings.
Question 1- (01:20) how to get more protein?
Josh quote: (17:11) "First we form habits, then they form us. Conquer your bad habits or they will conquer you."
Jason quote (18:54): âAct like the person you want to become.âQuestion 2- (29:32) how to cure cravings?
Client shoutout: (25:46) Jess Henry
Question 3- (34:18) how to stop eating out of boredom
Thanks for listening! We genuinely appreciate every single one of you listening.
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Summary of episode:
The goal of this episode is to go deeper than you eating poorly and not being consistent with the gym .
In this episode
Listed points:
1 (01:27) - You do the same thing over and over expecting different results
Failing on your meal plan? count macros
Skipping the gym? Hire a trainer/find a workout buddy
SO many people 3,6,12 months down the road we talk to in the same place, or worse. Because nothing changes
Solution: Change up the routine and approach.
2 (02:51) - You always put yourself last
-ââBut I donât have time for myself, I have to take care of my kids, parents, etc.â Sounds familiar? Itâs a common societal expectation and gender norm for mothers to place the needs of their children ahead of themselves. But does this mean you need to put yourself last or canât engage in healthier behaviours?
If anything, when you prioritize your own health and wellness, you have more physical and emotional stamina to care for others.â
Solution: Prioritize yourself and remind yourself of the importance of it.
You canât pour from an empty cup.
3 (05:36) - You donât actually want it bad enough
Hardest one for some people to hear
You like the thought of saying youâre doing something, but donât actually care
Solution: Find your deep why
4 (09:05) - You donât have much of a game plan & always wing it
Itâs hard to stay on track when you donât actually know what youâre doing or have a road map
Solution: Get a proper plan
5 (11:13) - The people around you sabotage you
Solution: Level up your circle
âPeople often feel insecure about their appearance and their choices. They feel guilt and shame for their own perceived lack of effort with healthy nutrition and physical activity. When someone around them starts dieting and exercising, it can trigger these feelings. Itâs human nature to want to make these unpleasant feelings go way. This means making the shame trigger stop by running interference.â
Thanks for listening! We genuinely appreciate every single one of you listening.
â˘Follow us on instagram @colossusfit
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⢠Message âSummer Challengeâ to apply for guaranteed results and learn more.
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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about healthy hormone tips, how to shape your thighs and meet likeminded people.
Josh quote (11:40): âEither you run the day, or the day runs you.â
Kyle quote (16:16): âSoon youâre going to look back on this period of life and be so glad that you never gave up.âWhat has us excited or intrigued:
-
Client shoutout: (21:40) Savannah
Weekly questions:
(00:38) Hi guys! Iâm really struggling with my upper thighsâŚI train them basically every day and Iâm building muscle, but the fat in the inner thighs is so stubborn any tips on lifestyle changes or exercises?
(24;01) Dasha- I noticed you and Josh are around a lot of fit people, how do you find those people?
- become the type of person - youâll naturally attract them(35:29) I always hear different things about how to improve hormone levels, any tips or tricks?
Thanks for listening! We genuinely appreciate every single one of you listening.
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â˘Apply to get your Polished Physique: https://colossusfitness.com/ - Laat meer zien
