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episode #323

My #1 Habit-Swap for Slimming Your Waistline

January 22, 2024 in Podcast


This week I discuss my thoughts on getting abs and decreasing inches around your waist!

These tips are from my personal experience and my work with my clients. I think it's important to understand your body composition with a Dexa scan and to track calories for a week to understand your daily habits. Then I would focus on starting something and stopping something that is not serving your health.

Here are a few ideas:

  • Avoid snacking
  • Stop eating 3-4 hours before bed
  • Cook for yourself or your family (80% of the time)
  • Avoid or limit alcohol
  • Build muscle to become more insulin sensitive
So pick one of these and focus on it until it becomes a habit! Let me know if you have any questions and tell me which one you are going to start doing this new year!

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right? Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and hope you're staying warm Where you're at right now, it's currently two degrees here in Chicago, so just waiting for that warmup.

Brian (44s):

And these next few days are gonna be a bit bitter. So hopefully you're staying warm where you're at, and you had a great weekend. Happy Tuesday if you're listening to this on Tuesday. Hopefully you had a chance to listen to my interview with the board certified pediatrician and obesity medicine physician, Dr. Sheila Carroll. If you have kids or you're raising kids, this was a good one for you. We touched, touched on all about creating healthy habits for kids and adults along with, you know, allowing your kids to be bored from time to time, which I know can be difficult, especially in this, you know, social media age that we live in, And, you know, helping kids eat single ingredient foods along with the importance of cooking with your kids and much, much more. Really enjoyed interviewing Dr.

Brian (1m 26s):

Carol. And if you do have kids or you're intending to have them, this would be a good one to listen to. Episode 3 22. Now on today's micro podcast, I'm gonna get into a common question that gets asked by, you know, a lot of my clients, mainly my male clients, is, you know, how do I get abs or lose body Fat around my waist right now? There's a lot out there regarding this, and I'm just gonna try to give you some simple principles to follow. It's not an exact science, this is sort of from my personal experience along with working with clients. And so I'll just get into that today. you know, the first thing I'll say is I think more and more it's important to understand where you're at.

Brian (2m 10s):

And I've talked about this before, if you've heard any of my Podcasts, if you, I talk about a Dexa scan and I'm actually gonna bring up mine. It's, it's not my mo, my most recent measurement I got, I went recently about two months ago, towards the end of the year. This was, this was, the measurement dates were from 2020, the beginning of 2020 towards about 8 18, 20 22. So this is, yeah, this is a little bit behind, but I just wanna give you an idea of what, what you can sort of expect to get if you do get a Dexa scan. Because, you know, obviously we all know how close fit, and I think that's the most important thing, right? I mean, having a six pack, I don't think, it's not that it, it's not realistic for people.

Brian (2m 54s):

Certain people can probably get that, but getting your body Fat percentage to a certain amount is really gonna dictate having abs. And that can be also a different, different factors for different people in the sense that, you know, how old are you, you know, your genetics, how tall you are, these are all, these play a role, sort of your, your history as far as working out and eating. I've been fairly blessed. I've been able to have a fair fairly, you know, lower body Fat percentage so I can, my, my abs do show fairly well when I was fasting more, I will say I had less body Fat and more abs and I, you know, I was, I was eating in a smaller window.

Brian (3m 39s):

Now, I don't necessarily recommend that for everybody. I, you know, my tune on intermittent fasting has changed a bit. I do think that if you've never done some type of fasting, I think it's great to sort of learn how your body reacts when you're not giving it food all the time because it sort of gives you boundaries around your day. Now, a lot of times I teach is, you know, I don't really, the main thing I teach is n not eating too close to bedtime really is important. So that's the type of fasting, allowing your body to digest before bed because that's gonna, that's gonna impact sleep and help create quality sleep, which is obviously really important. So that'll lead to my first principle, which is quality sleep.

Brian (4m 21s):

Right? You wouldn't think of, oh, how do I get abs? Well, you need to sleep well, well you need to recover, right? And where do you recover? That's during overnight rest, right? And so one of the ways to get quality sleep is to not eat too close to bedtime. And I think this is just a key thing to hone in. So I interviewed Andy Ba, Andy Baker, I don't know if you've listened to that one. It was a, about a few Podcasts ago, not too long ago, And, you know, he's been in professional power lifting for a while, ha has his own gym out in Texas. and we, we just hit on a lot of things. And one of the things that stuck out to me when he talked about was, you know, especially for the new year here, right?

Brian (5m 2s):

What he teaches with his, his clients is, what you wanna do is start something and then end something. So end something that's maybe not serving you. Let's just say, I'll give an example, okay? Perhaps you, you know, you have this tendency to always just eat, I don't know, eat junk past eight o'clock, right? Eat some type of chocolate, or not to say that all chocolate is bad. I I do enjoy chocolate, but let's just say you're eating something that's not really serving you past seven, eight o'clock. Well, maybe that will be the thing that you're gonna stop and then you're gonna start something and maybe you're gonna start eliminate snacking for the day, okay?

Brian (5m 42s):

So you're just gonna have to maybe three main solid meals and just eliminate snacking. And so that could be your, your goal. And I would just stick with that until you get, get that into your repertoire and it's becomes a habit. So I thought that was interesting the way he, he posed that, stop something and start something, whatever you're stopping, you know what it is. Maybe this is something that's not serving you, and then start something that's gonna help you get where you want to go. And so that's just one example. But one thing I will say is, you know, you really wanna understand where you're at now, like I said, how your clothes fit, how you feel, that's most important. I think abs are sort of a secondary thing, doesn't really necessarily translate into true health, although, you know, having a lot of visceral Fat has been linked to, you know, diabetes, insulin Resistance, and a lot of things that don't serve you very well, right?

Brian (6m 37s):

So if we could get our visceral Fat, not necessarily to zero, right? I think that's a bit unrealistic for most people. I'm gonna share my screen real quick so you can see, this is not my mo most recent one, but just so you can see what you, what you'll get from a Dexa scan where it gives you a body Fat percentage, total mass, okay? Fat tissue that you have. Lean tissue, this is just body mass, I believe B-M-C-B-M-C is, oh, excuse me, bone mineral content. So, you know, people do this if they're trying to keep their bone mineral content higher, especially as we age. And then visceral Fat, which is an important one.

Brian (7m 17s):

And as you can see, I'm doing pretty good in that category, right? At one point I had pretty much nothing And, now I'm at 0.24, this was in 2022. End of 2022, I had a 150 pounds of Lean tissue and 174 pounds of total mass. So 9.6 body Fat. So it gives you all of these things that you can measure. Let's say you don't have to do it every three months, I'd say, you know, even once every six months I think it iss a good, maybe a habit to get into. And then it sort of tells you if you're like your symmetry between your body parts, your arms, your legs, you know, for me just showing that okay, my, your, your right side versus your left side, typically it's not an even balance, but some, you know, sometimes it is my, my right leg is stronger than my left leg.

Brian (8m 10s):

Well that makes sense to some degree because I'm right-handed. Okay, so this'll just sort of give you an idea based on, on your different body parts and, and do you have some type of symmetry or should you actually focus on one side over the other? Okay, so anyways, really cool. Something to start with. I think starting the new year, this would be a good thing to do. I'm gonna not stop sharing anymore. If, if, let's see here. I would say s start with a Dexa scan and maybe even start just tracking what you're eating, maybe like some type of calorie counter.

Brian (8m 50s):

There's tons of apps out there just to get an idea. I don't, I don't, I'm not a huge believer in doing it every single day, but I would do it every day for like a, a week just to see how, how many calories are you eating, how much are you eating in general, you know, some people are undereating, okay, we've talked about that a lot. Perhaps maybe you're overeating, you'll know who you are if you sort, if you're overeating, but you wanna just see where you're at. And I think what you'll find is a lot of people don't realize how much they're eating throughout the day or their lack of it. And so those two things to start out with, I think is important. Tracking calories, maybe getting a Dexa scan if you have one in your area, just to give you an idea of like your visceral Fat.

Brian (9m 36s):

And then from there, like I said, start something and stop something that's, that's not serving you right? Some of the things that came to my mind, like I said already, and you, this could be just the one you, you start right off the bat. Let's just say you go to bed around 10 30, let's Stop eating at seven o'clock. Done, right? This is gonna help with quality sleep, it's gonna get you into sort of a fastest state earlier. Allow you to digest and just give you time to get ready for bed and I think it's gonna really improve, maybe perhaps your waist circumference if that's something that you're looking to do. But also, like I said, quality sleep, cooking for yourself.

Brian (10m 19s):

Gosh, I've probably said this so many times, but I think it's really important. I know we all love sometimes to order in and and and carry out and things like that, and you can do that from time to time. But I think if you can be cooking for yourself 80% of the time, I think that's a good way to start. So that might be something you wanna start again, I would just pick one of these. I'm gonna name a few other things. Limiting alcohol content. Really we're not getting anything from that. I know it's, you know, the holiday season is now over. Okay, so a lot of people like to take maybe January off, but I would say more than just taking it off, if you can just limit it. Maybe just say, okay, I'm just gonna have, if I'm gonna drink, it's gonna be once a week or the weekend.

Brian (11m 2s):

Nothing crazy, right? Instead of every day or every other day. So that could be something you could stop and then, and then instead of doing, having alcohol, perhaps just some type of sparkling drink or something to replace it, right? Building muscle obviously is important. I mean, people will say, oh, do I need to do crunches to get abs? I mean, yes, I think doing some type of ab exercise, maybe it doesn't have to be actually every workout you do, I would say, you know, just your abs need to rest just like any other body part. So, you know, sort of see how you feel. But things like plank, some type of anti rotational exercises, perhaps even just like I enjoy, like caries suitcase carries with both, you know, weights in both your hands or weight in one hand.

Brian (11m 50s):

So an imbalance walk I like to do for myself. So those are, those are core exercises. I think that's important. Structurally, you could do crunches from time to time. Not a huge fan. I mean, I know a lot of people like to do leg lifts and things like that, so you can do those things from time to time, but I really think that, you know, they always say abs are made in the kitchen. I, I, I'm a true believer in that, you know, it's important to maintain a, a strong core, but that's not really the end all in my opinion. And I think if you're doing these other things and just picking one of 'em and sticking with it and making it consistent over time, I think that that's gonna give you biggest bang for your buck.

Brian (12m 31s):

So that's what I wanted to touch on today. If you have any questions, feel free to email me, Brian at Brian Gryn dot com in the comments, feel free to write what you're gonna start And, what you're gonna stop. And I'd be curious to know what it is. Maybe, maybe you're gonna take my advice and Stop eating at seven o'clock so you can get a quality sleep and, and have great digestion before you go to bed, as opposed to just, you know, eating up until 9, 9, 10 o'clock. So that might be the something that you might implement. So just pick one of those things that I've mentioned today and let me know what it is. If it's something else, feel free, write in the comments below or email me. And if you're loving the micro would love a review and that would do great to just get it out to more people.

Brian (13m 16s):

And that's all I gotta touch on today. I appreciate you listening and look forward to talking with you on Friday with another great interview. Have a great rest of the day. Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel, feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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