CHANGING BODY COMPOSITION

0:00102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5. This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take 5, the stay-in-your-car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid to participating locations, terms and conditions apply.

0:30102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5. This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take 5, the stay-in-your-car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid to participating locations, terms and conditions apply. So, today we're going to be looking at changing body composition.

1:04So, the first thing is, if your goal is to lose fat, it's calorie deficit, number one, which you have to eat fewer calories than you use for energy a day. Quick way to do it is learn your resting metabolic rate. You can do this using AI. You can go look at calculators online. I find AI to be more accurate because you can put in a lot of details. You can put in how many steps you're taking, what foods you're eating, how much exercise are you having, what kind of activity do you do, what do you do for work. Number two, if you're losing fat, lift weights or some other type of resistance training,

1:35about two to three days a week. This will help quite a bit. Three is protein. This is one that gets overlooked quite a bit. Eat at least about 0.65 to 0.70-ish grams of protein per pound of body weight. So, in other words, if you weigh 200 pounds, you're looking at about 130 grams of protein. If you weigh 100 pounds, you're weighing about 65 grams of protein.

2:00So, you're going to probably fall in anywhere between 65 to 130 grams of protein, depending on your weight. Simple calculations, and this will make a big difference. Remember, it burns more calories to digest protein than any other macronutrient. If you're switching gears now, well, switch gears, I mean, we're going to go to goal is to gain muscle. Then a calorie deficit, eat more calories is not the way to go. You want to eat more calories than your body uses for energy. Lift weights, again, four or five times a week.

2:32And then protein, eat at least about 0.75 grams of protein per pound of body weight. So, here we got 75 to 150 grams of protein. This also varies by age. So, what I mean by that is the older you get, the more protein you're probably going to need.

2:49Maintenance calories, if you just want to maintain where you're at, eat the amount of calories your body uses for energy daily. So, again, you need to know your resting metabolic rate. How many calories are you burning every day, including your sleep and every day in the activity? Lift weights or some other type of resistance training and then eat about 0.7 grams of protein per pound of body weight. Of course, other factors like sleep, stress, food quality all play a role. But the vast majority of body composition really comes from how many calories you eat,

3:21how much protein are in those calories, and then whether or not you're consistent with an effective resistance training routine. Don't get bogged down in all these supplements. I mean, most studies are done on rats. They're exaggerated. They're poor studies. They're funded by the same organizations that are selling the supplements. Really, the most verified supplement out there is obviously creatine monohydrate. Very powerful. Works very effectively. Branch chains are an overkill for eating properly.

3:52You can get plenty of branching amino acids with that weight.

3:56Multivitamins. This is up for debate. Some people argue yes or no. But honestly, the bottom line is watch your calories, protein intake, resistance training. I like to incorporate getting the least 9,000 to 12,000 steps a day, whatever you can comfortably make. Try to do that, and I promise you, you'll be happy with the way you look. 102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to take five. This oil change, fall in love with your car all over again.

4:27In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take five to stay in your car 10-minute oil change. Save up to 30% on your next oil change to take five. $15 value, valid to participating locations, terms and conditions apply. 102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to take five. This oil change, fall in love with your car all over again.

4:57In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take five to stay in your car 10-minute oil change. Save up to 30% on your next oil change to take five. $15 value, valid to participating locations, terms and conditions apply. And we're going to have another thing on your car 5-minute oil change.