Get Under 8% Bodyfat the Literal Easiest Way Ever - Marcus Filly’s Shockingly Simple Lifestyle
04 Aug 2024 (1 month ago)
Intro
- The speaker, Marcus Filly, is known for maintaining a low body fat percentage, typically around 8% or less.
- The speaker is recognized for achieving this healthy body composition through sustainable and healthy methods.
- The speaker is being asked for advice on how to maintain a body fat percentage below 10% year-round.
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Walk Your *ss Off
- Walking is a crucial factor in maintaining a lean body composition. Marcus Filly emphasizes that walking is his "number one cheat code" for staying lean, especially when he's away from his regular training routine. He believes that walking is accessible to everyone and often underappreciated for its impact on body composition and energy levels.
- Walking promotes a mindset of movement. It's not just about hitting a specific step count; it's about cultivating a mentality of getting up and moving throughout the day. This mindset helps combat the sedentary tendencies that are prevalent in modern life.
- Even small amounts of walking can make a big difference. Filly highlights that walking around the house, doing chores, or even pacing while working can add up to significant steps. He shares examples of his wife and his media producer, Nate, who both achieved significant weight loss by incorporating more walking into their daily routines.
Lift Weights Hard AF
- Lifting weights hard is crucial for maintaining leanness. While calorie management is important, focusing on intense weight training is essential for preserving muscle mass and boosting metabolism.
- Pushing yourself to failure during sets is key. Going beyond 80% effort and reaching near-failure points during resistance training significantly impacts body composition. This intense effort helps maintain muscle mass and increases your metabolic rate.
- The effort required to build muscle translates to increased calorie burn. Even though a pound of muscle doesn't drastically change your basal metabolic rate, the effort required to gain that muscle through intense training leads to a significant increase in calorie expenditure, both during and after workouts. This makes it easier to maintain leanness over time.
Do Cardio
- Cardio is important for maintaining a lean physique and maximizing overall health. While some may argue that cardio is not optimal for muscle growth, there are many examples of individuals who are both highly aerobic and muscular. Increased aerobic fitness allows for greater food consumption while maintaining a lean body composition and enhances performance in resistance training.
- Cardio training can help to overcome the "interference effect" and improve overall fitness. The interference effect, which suggests that cardio and resistance training negatively impact each other, has been debunked by research. In fact, studies show that individuals can excel in both disciplines, especially when time is limited.
- Cardio is not just about creating a calorie deficit, but about maximizing overall health and energy. While cardio can contribute to a calorie deficit, its primary benefits lie in improving cardiovascular health, increasing energy levels, and enhancing overall well-being. The focus should be on maximizing health and fitness, not just optimizing for a single goal like muscle growth or weight loss.
Eat Way More Fiber Than You Do Right Now
- Fiber is crucial for managing satiety, energy consumption, and building food volume. Marcus Filly emphasizes the importance of consuming high amounts of fiber, noting that he personally aims for 60-100 grams per day. He believes that most people are undereating fiber and that the recommended daily intake should be doubled.
- Filly shares his favorite high-fiber food sources. These include fruits like apples and pears, oats with seeds, legumes like beans, air-popped popcorn, avocados, and berries. He also incorporates a large salad daily, featuring cabbage, carrots, leafy greens, and cucumbers.
- Filly highlights the benefits of popcorn as a high-fiber, low-calorie food. He emphasizes that it's easy to consume a large volume of popcorn without exceeding a reasonable calorie intake. He suggests using nutritional yeast and a small amount of avocado oil as healthy toppings.
Go to Bed Before 10am
- Late-night eating is a major contributor to overeating and poor body composition. The speaker argues that our bodies are not well-equipped to resist calorie-dense foods after 9pm or 10pm, leading to poor choices and excess calorie consumption.
- The speaker shares a personal anecdote about his own experience with late-night eating. He describes a period in his early 20s where he would regularly consume large amounts of peanut butter after midnight, highlighting the potential for unhealthy habits to develop when staying up late.
- The speaker emphasizes the importance of "horizontal by 10" (HBT), a concept he learned from a mentor. This refers to the idea of being in bed by 10pm, which can help prevent late-night snacking and promote better sleep and overall health.
Implement Some Time Restrictions on Eating
- Time restriction in eating can be beneficial for weight management and overall health. This doesn't necessarily mean following a strict intermittent fasting schedule, but rather establishing a cutoff time for calorie consumption, especially in the evening.
- This practice helps to regulate hunger cues and develop emotional regulation. It allows individuals to recognize that hunger is not always an emergency and that they can manage it without immediately seeking food.
- Time restriction can be flexible and adapted to individual needs and preferences. It's not about adhering to a rigid schedule but rather finding a pattern that works best for each person, considering factors like seasonal changes and personal lifestyle.
Do This Once a Year
- Once a year, individuals should engage in a period of intense optimization, pushing their leanness to a higher level for a defined period of time (4-8 weeks). This could involve a "summer shred" or a more extreme diet and exercise regimen. This temporary push helps reset the body and makes maintaining a leaner state easier for the rest of the year.
- It is crucial to avoid getting overly attached to the leaner physique achieved during this period and to return to a sustainable maintenance level. This prevents unhealthy obsession and ensures long-term well-being.
- This annual period of intense effort can be viewed as a mental reset, similar to the Japanese tradition of undertaking a challenging task once a year. This practice helps individuals acknowledge and satisfy their desire for pushing limits while preventing them from becoming consumed by it year-round.
- It is important to have a support system in place to help individuals avoid getting stuck in the intense phase for too long. This could be a coach, loved one, or anyone who understands their goals and can provide accountability.
- This intense period should not be undertaken at the beginning of the year. Instead, it should be implemented after establishing a solid baseline and healthy habits. Starting with a challenging period when habits are weak can lead to rebounding back to worse habits.