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Welcome back to the True Transformation Podcast! I'm your host, Josiah Novak, founder of TheTrueTransformation.com and personal trainer with over 20 years of experience. Today, I'm going to share with you the exact steps I took to lose 20 pounds in just two months by training only three times a week for 45 minutes. Get ready to dive into a simple yet effective fat loss strategy that can fit into even the busiest of schedules.

Key Points Covered:

1. Workout Schedule:

• Trained three days a week (Monday, Wednesday, Friday) for 45 minutes each session.
• Non-negotiable gym appointments to ensure consistency.

1. Workout Structure:

• Followed a push, pull, legs training split:
• Monday: Push (chest, shoulders, triceps, and abs)
• Wednesday: Pull (back, biceps, rear delts, and traps)
• Friday: Legs (quads, calves, hamstrings, and glutes)
• Focused on maintaining or gaining strength to preserve muscle mass.

1. Intensity and Volume:

• Took sets to failure and maintained proper intensity and volume for muscle growth and maintenance.
• Aimed for 3-6 working sets per body part per week to stimulate growth.

1. Daily Movement:

• Achieved fat loss primarily through high daily step counts (15,000 to 18,000 steps per day).
• Included walks before and after gym sessions, midday walks with dogs, and staying active while coaching kids’ sports.

1. Caloric Deficit:

• Maintained an aggressive calorie deficit, consuming about 2200 calories per day while burning around 3200-3500 calories daily.
• Created a significant caloric burn through daily movement rather than extended gym sessions.

1. Flexibility and Consistency:

• Used weekends for short, intense workouts if time allowed.
• Emphasized the importance of flexibility and sustainability in workout routines.

Additional Tips:

• Building Habits:
• If three days a week isn't enough to build a habit, use the gym hour for other health activities like walking, stretching, or bodyweight exercises.
• Mindset:
• Avoid becoming obsessive; aim for balance and be flexible with your routine.
• Customized Plans:
• Understand that unique individuals need unique plans. Customize your approach to fit your schedule and preferences.

Final Thoughts:

Losing 20 pounds in two months is an extreme result and might not be typical for everyone. It's crucial to tailor your plan to your body, lifestyle, and goals. If you're ready to transform your body with a customized approach, consider joining the True Transformation program where we provide personalized coaching and support.

Notable Quotes:

• "At the end of the day, yes, I lost 20 pounds in two months. It’s typically not the pace that most of our clients lose weight."
• "Unique people need unique plans. You don’t need a cookie-cutter diet or workout plan."
• "Life moves fast—make it count."

This episode is all about giving you a straightforward, actionable plan to achieve significant fat loss without sacrificing the important aspects of your life. For more tips and personalized guidance, check out the free resources and program links in the description.

Remember, life moves fast—make it count. Until next time, stay healthy and stay motivated!

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