Episode 430: Kris Gethin: Why Squats Are Overrated and How to Lose the Last 5 Pounds
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How can you lose the last 5 pounds?
So it all depends on the individual, but I'd have to look at their program. So are they potentially overtraining? A lot of people think more is going to, you know, more activity is going to lead to less body fat. It isn't always the case because especially with females, the thyroid can downregulate very, very quickly. So maybe what we do is throw in some refeed days. Healthy foods, like a lot of people think a refeed day is a cheat meal that turns into a cheat day, but it'd be like higher glycemic foods. It could be breads. It could be pastas. It could be sushi, for instance. Just to really upregulate the thyroid, speed the metabolism up a little bit through having extra calories and then bring it back down. You're kind of shocking the system a little bit.
What are refeed days and how do they help?
I'll usually do that on a non-training day so there's no inflammation there. you do no cardio on that day. It's very difficult for some people to think like that, but that generally works. When I've had a male and female, let's say their husband and wife, and they're both at the same sort of stage, I'd usually get a guy to do a refeed every 12 to 14 days. A female could be every six to seven days. I just find the metabolism tends to slow down a lot quicker.
How to manage hunger after cardio workouts?
I also find that when you're doing too much cardio, you end up getting so much hungrier. So therefore you're eating more calories, right? Cause you're like when I'm doing, when I run, I get ravenous afterwards and I end up eating double the amount of food that I would have had if I just didn't do any cardio at all. So that's like the delicate balance, right? Like strength training doesn't make me hungry. It's the cardio that makes you hungry. And that's how, when you're eating too much, like the whole calories in, like you're now I'm consuming calories. so many more because I did this intense cardio session, you know, like how do you delicately balance that? So you don't end up eating like a monster, but still feel you get that like release of the cardio, like to get that mental, you know, endorphin rush and that, that all those dopamine, like the dopamine hit without like overeating basically.
Yeah, for sure. Good question. So one thing that I do suggest is what I suggested earlier is having essential amino acids. Having essential amino acids that's going to feed you. Of course, it's not going to be filling, but it will help feed you and stabilize your blood sugar levels from dropping too much. And then when it does come to your food, then make sure that you're eating as much volume as possible without having a density of the calories. So it could be a vegetables, it could be a salad, you could throw, you know, some fruits in there if you want, mix it up and make sure that you eat that first before you consume anything else. The one thing that I found has been very, very helpful for me is there's a book called The Slow Down Diet.
phenomenal book there's a lot of science that is associated when you're eating the meal that you are in contact with your senses your smell your taste the sight the feel the texture being grateful for the food of where it came from to get in front of your plate because a lot of people look at a meal and go god boring bland chicken and rice again i'm bored of it Well, you have to be very thankful because there's a lot of people in this world that don't even have that opportunity to choose what they can eat. But make sure that you're putting the fork down between bites. You're not distracted. You're not scrolling on your phone. You're not in that sympathetic state.
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