706: How To Shred Fat Without Losing Muscle In The Summer (COMPLETE GUIDE)
KEY WORD: “SUMMER SPECIAL” 3 spotsSummary 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 don’t 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 it’s hot and busy?""How do I stay consistent with kids at home during summer break?""What’s the best time to work out in the heat?"Listed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/
--------
26:53
705: Motivation Monday - Get Crazy Results In 90-Days, Best Fat Loss Supplements & Is It Too Late To Get In Shape For Summer
➢ Message “Summer special” to @ ColossusFit for a special offer➢ Follow on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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): “We won’t always be at 100%, but we can always give 100% of what we currently have.”Josh quote (17:04): "Anything worth doing is worth overdoing, moderation is for cowards."What has us excited or intrigued:Client shoutout: Ryan updateQuestion 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.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/
--------
35:59
704: 11 Healthiest Meals & Snacks To Eat In A Pinch
➢ DM “RECIPE GUIDE” to IG @ ColossusFit and we’ll send you 53 high protein, easy to make recipes.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 Rice2- (02:44) Protein SmoothieWhey 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 wrapsPut 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 BowlPlain greek yogurt, berries, seeds, honey5- (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 butter8- (11:19) Protein Bar or Beef Jerky + Piece of Fruit9- (12:49) Canned Tuna or Salmon + Whole Grain Crackers + Cherry TomatoesAdd mustard, Greek yogurt, or hot sauce for flavor.Slightly longer to make meals, but still efficient and solid10- (14:03) Turkey burgers11- (15:17) Chicken wrapsThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/
--------
16:55
703: Motivation Monday - Is Cardio Or Weight Training Better For Fat Loss, High Level Training Hacks & Operate At A High Level
➢ FREE GIFT DM “TRAINING HACKS” to @ colossusfit➢ DM “body recomp” for a special case study to lose fat, and build muscle➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWhy we fall motivation video- https://www.youtube.com/watch?v=mgmVOuLgFB0Welcome 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." — Nassim TalebKyle quote (13:34): "But it ain’t about how hard you hit.It’s about how hard you can get hit and keep moving forward;how much you can take and keep moving forward.That’s how winning is done!” -RockyWhat has us excited or intrigued:Client shoutout: MandyQuestion 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 LossThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/
--------
37:16
702: How to Reverse Diet For Long Term Fat Loss (TRY THIS!)
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 overInstead of just going back to the diet you were eating before the cutWhat are the benefits?Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a dietFind out our new maintenanceThe 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 doesn’t give you any of these, eating normally/healthy after is totally coolHow to do a reverse diet?Know your end of cut macros/caloriesFrom 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 50–150 kcal each week.Common mistakes:Increasing calories too quicklyLetting “reverse diet” become a binge phaseNot being patientFearing any weight gainListed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus Fitness. The Fit, Healthy and Happy podcast brings you the best fitness education straight from the best fitness coaches and trainers around. We want to make your day better and bring a smile to your face. Here we will break down and explore popular fitness topics such as weight loss, motivation, muscle increase and habits that lead to long term fitness success.
South Africa