What it Takes to Go From 30% Body Fat to 7% Body Fat

True Transformation Podcast

Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/

Host:

Josiah Novak, Founder of The True Transformation

Episode Summary:

In this episode of The True Transformation Podcast, Josiah Novak shares his personal journey from 33% body fat to 7% body fat in just seven months. He dives into the mistakes he made along the way and provides actionable advice on what not to do when attempting to lose fat. Josiah emphasizes sustainable and enjoyable methods for fat loss, highlighting the importance of a balanced lifestyle.

Key Topics Discussed:

1. Josiah's Personal Journey:

• Starting point: 65 pounds overweight at 33% body fat.
• Decision to participate in bodybuilding shows to stay motivated.
• Initial extreme dieting and cardio routines.
• Lessons learned from his first and second bodybuilding show experiences.

1. Mistakes to Avoid in Fat Loss:

• Over-reliance on extreme cardio routines.
• Unhealthy meal plans: repetitive and bland food choices.
• Misguided advice from early coaches leading to carb elimination and very low-calorie diets.
• Poor sleep and its impact on fat loss.
• Binge eating cycles and unhealthy relationships with food.

1. Transition to Sustainable Methods:

• Importance of setting realistic and healthy goals.
• Benefits of flexible dieting and fitting favorite foods into a nutrition plan.
• Emphasis on movement, strength training, and maintaining muscle mass.
• The significance of enjoyable meals and balanced eating habits.
• Incorporating moderate cardio and walking into daily routines.

1. Josiah's Current Approach:

• Maintaining 10-12% body fat year-round with sustainable habits.
• Eating three meals a day with a snack.
• Balancing professional and personal life while staying fit.
• Encouraging listeners to adopt a sustainable lifestyle for long-term success.

Actionable Advice:

• Focus on a balanced approach to fat loss with manageable and enjoyable routines.
• Avoid extreme dieting and over-reliance on cardio.
• Prioritize strength training and muscle maintenance.
• Create a flexible meal plan that includes foods you enjoy.
• Aim for sustainable and long-term fat loss goals.

Call to Action:

• Download the 3M Action Plan for free to start your journey towards permanent and sustainable transformation.
• Visit The True Transformation to learn more about their programs and schedule a consultation.

Quote:

"Life moves fast. Make it count." - Josiah Novak

Connect with Josiah:

• Website: The True Transformation
• Instagram: @JosiahFitness
• YouTube: The True Transformation

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Episode Transcript:

Available at The True Transformation Podcast