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Welcome to the DiRobi Health Show . Today

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we're talking about body weight changes

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and , of course , everyone thinks weight loss when

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we talk about body weight changes or not everyone , but

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possibly 60%

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, I think , is a number . And yet from

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some of my recent free coaching that I

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do , I have come across a few people

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that I think could reevaluate

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their goals , and I've recommended that

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they do so . And based on those

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interviews , I thought it would be helpful to you

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as well , whoever you are listening out

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there , to consider the various ways of changing

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your body , and weight loss is not

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the only thing to do out there Now . First

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of all , it's important to mention that

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no one thinks they have a perfect body . None

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of us do have a perfect body . Famously

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, some supermodels find much

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wrong with their bodies , even

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though many people would dream of having a body

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like that . So we tend to be

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too critical of ourselves , and

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there is a fine balance there between

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having a body that we're happy

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with and that we work on and that we're proud of , and

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obsessing or worrying too

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much about what other people think . So

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this conversation , I hope , is received

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in the spirit of a healthy

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, natural , normal way

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of making improvements and just a

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healthy desire to be the best

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that we can be In

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the training world . We call the three principles

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I'm going to talk about bulk , cut and

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recomp , and cut

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would be losing weight , bulk would be gaining muscle

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and recomp would be staying

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at about the weight that you have . But making

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some improvements in the ratio between

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body fat and muscle

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, and each approach requires a

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different methodology and

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, first of all , it's really helpful

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to understand your body type . Now , some of

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you may have never thought about this before

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, and so , if you haven't , this could

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be quite the revelation . And maybe you have

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, but you haven't put enough thought

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into your body type before

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you set your goals and determine what

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you really want to do to make these healthy

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improvements to your body . Now , ectomorph

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is the first type of body

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that I will talk about . They are generally

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tall and lean , with

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little body fat and low muscle mass

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as well . These are the basketball

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players and fashion models of the world

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, and many people wish they had this

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body type . Although male ectomorphs

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often wish they were more muscular , female

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ectomorphs often wish they had more

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curves . Kate Moss

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, usain Bolt and Audrey

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Hepburn are famous examples

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of the ectomorph body type

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. Endomorphs

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have higher natural body

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fat and more

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natural muscle and often

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have trouble keeping their weight down . Some

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famous examples are Chris Pratt

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, russell Crow , marilyn

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Monroe and Jennifer Lopez

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. They all have an endomorph body

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type . Then there are the mesomorphs

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. Mesomorphs are naturally athletic

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and strong . They often have muscular

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looking shoulders and an athletic look

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generally . These are the people

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that can often eat what they want and both

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add weight or lose weight easier

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than the other body types . Madonna

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, chris Hemsworth and Halle Berry

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are some of the famous examples of

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mesomorph body

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types . Actually , I think I

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misspoke on that one and then

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I thought to myself actually I'm not sure if it's mesomorph

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or mesomorph , I

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don't know M-E-S-O-M-O-R-P-H-S

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. By the way , there's an article backing

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up this podcast at blogdirobeecom

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, and so you can look through the details

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and get a little more and some links as

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well , of things that I share here at

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our blog . There

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are combinations as well . It's

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not 100% perfect

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that everyone is exactly an

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endomorph or a mesomorph

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. There's some combination . However , almost

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everybody generally has

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one of these body types

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, with maybe a little bit of leaning into

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one of the others . But understanding

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your body type can actually help you and

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be a bit of an epiphany . Actually . That

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could help you determine what your goals ought

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to be . You know , for example

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, there are , as

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my father-in-law once jokingly said , there are

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people built for comfort and people built for

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speed . There are people

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that are sprinters and there are people

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that are designed to do marathons , and

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I have found in my life experience

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it's generally better to go with

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your genetics than fight your genetics

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, and so a little bit of research

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into these body types and then determining

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what your greatest potential is with what

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you've been given genetically is

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probably going to make your life easier . Now

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, as I mentioned at the beginning , weight loss

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is generally the top goal of most people , because

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we live in a modern society where our

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fridges are full , our pantries are stocked , it's

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super easy to eat all the time . We

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eat emotionally , we eat when we're hungry , we can eat

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24-7 , and that is causing

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a problem , because all of us

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love food pretty much . I mean , there's some

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people that you know don't

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and aren't as tempted by food as others , but

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generally speaking , when

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food is available , it's very easy

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to eat , which means it's very easy to put on those

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pounds . And so weight loss

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is generally the top goal of most

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people , although we're going to talk about the others

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as well , and it could be that

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you , dear listener , might want to consider

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one of the other options besides weight loss , not

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that the other options won't lead to weight loss . Now

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, if your body mass is over

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25 , your BMI , or

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if your body fat

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is over 19%

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for men or over 27%

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for women , those are some good

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indicators that weight loss is the best

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scenario versus cutting or bulking . But

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there are no rules . Do whatever you want . I

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love the body fat measurement . I like

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body fat measurements more than the

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scale Back to these

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body types I just mentioned . The scale doesn't

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tell the whole story , but

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body fat is a very good indicator of

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our health and determining our chance for

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metabolic syndrome , heart disease

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, diabetes , etc . And

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so if your body fat is quite

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high , then it would serve you

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well to lose some weight , because it's

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also going to improve your likelihood

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of longevity and overall happiness and

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less trips to the doctor , etc . And

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so those are a few things you can use to

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determine and , of course , if

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you want to lose weight , you're going to have to go into a caloric

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deficit . You're going to

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need to eat a balanced diet based

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on whole foods , and some regular

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exercise , of course , will

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be important . Following our DiRobi

7:06

undiit would be a fantastic way to go , or

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our brand new guide how to Lose 10 Pounds in 10

7:10

Days is a fantastic way

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to jumpstart a diet and

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lose some weight quickly . The best supplement

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we have for you is our Pounds

7:19

and N inches drops . Check that out at DiRobicom

7:22

and make sure and use the

7:24

10% off code podcast If

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you buy anything I mentioned in this podcast

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from DiRobicom . Now

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, muscle gain , also known as hypertrophy

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, obviously involves increasing

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muscle size and strength . It's a common

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goal among athletes or people

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who are generally trying to improve their

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physique or their performance

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. Now , if

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your body fat is , it

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could even be on the high side but

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you feel like it would be more fun

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to kind of hit the gym and workout and

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gain some muscle . Then

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, even if you're you consider yourself

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overweight , this could be a good path

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for you , especially if you enjoy

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exercise . Just hit the gym and

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enjoy that thrill

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, the endorphins that come from having some good

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heavy workouts . So

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if you're at a healthy weight

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or slightly overweight and

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want to increase your muscle mass , then of course you

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would want to be in a caloric surplus with

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healthy foods . Of course You're

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going to have to eat more calories than you burn

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. This shouldn't be overeating

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. It should just be a caloric excess

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of possibly even

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as little as 200 calories per day

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over what your ideal body

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weight eating calculation

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is . You

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do want to be careful . Some people just eat

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too much of the wrong stuff , thinking it's going to

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help them gain muscle . And again , we want

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to keep our diet clean and keep that caloric surplus

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slight so that we don't cause

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other problems . Protein is going

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to be absolutely critical . You want to shoot for one

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gram per pound

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of body weight . So if you weigh 150 pounds , get

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150 grams of protein

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, weigh 200 pounds , get 200 grams of protein

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, et cetera . And then , of course , strength

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training on a regular basis with

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good rest days is

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going to be critical for muscle gain

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, and focusing on compound movements like

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squats , deadlifts and bench

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presses that work muscle , multiple muscle

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groups at once , is the way to gain

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weight , gain muscle . Sorry , the

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best supplement we probably have on our website for that

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would be perfect aminos . I actually am

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in a muscle gain phase for

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right now for myself , and I

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take five perfect aminos before

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my workout , I take five after and

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I take five with dinner . That may sound like a

9:46

ton , but this is just

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a path that a lot of pro athletes have done

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. It's been proven and it's

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a product that you can buy

9:55

like 300 at a time . So if

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you buy the large pack , you save money per dose

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, but if you're in a muscle

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building phase , the perfect aminos

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are fantastic for you . Body

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recomposition Now this is the

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process of losing fat and gaining muscle simultaneously

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, leading to changes in your

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body composition without a significant

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change in weight . If

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you are a man with 14 to 18%

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body fat , or a woman between 22

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and 26% body fat

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, body recomp might be the thing

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that you ought to look at . And again

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, I just see people who are in this range

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who think they just need to go on a

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diet , and that's not necessarily the case

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. By maintaining

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your weight , but dropping some

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fat and gaining some muscle , you

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can probably , more easily than dieting

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, improve your body , feel good , enjoy

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your workouts not deprive yourself calorically

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and this could be a really great path

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for you to go . Following our diro

10:55

, we undiet and prioritizing . Prioritizing

10:58

protein again , is going to be important

11:00

. Getting your macronutrient

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balance between carbs

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, fats and protein is

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going to be important as well . So , yeah

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, get those . Get one gram of protein per

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body weight with whole food , carbs

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and healthy fats . And

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you know fats are sneaky . Sometimes

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I see people I sometimes watch people

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cooking and I see them cook

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an otherwise healthy meal but just drop way

11:24

too much butter in the pan or

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olive oil or just smother

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their salad with dressing , and

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this can really throw off your

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nutritional plan . So be careful with fats

11:36

and in

11:38

recomp , resistance

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training and cardio in combination

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is going to be the ticket

11:45

to dropping the fat percentage

11:47

and raising the muscle percentage

11:49

. The best dirobi

11:52

products for body recomp would be to take Mimi's

11:54

Merkle Multi each morning and a

11:56

dose of pounds and inches drops each

11:59

evening . In

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conclusion , whether your goal is weight loss , muscle

12:03

gain or body recomposition , understanding

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what each one entails can guide you in

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choosing the right path and with the right approach

12:10

, achieving your body weight is

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entirely within your reach , given

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that you are dedicated enough and

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willing to stick with it long

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enough . One

12:23

last thought that

12:26

can apply to all three

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, with

12:30

just a little bit of tweaking actually , is

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that you really ought to know

12:35

how you should eat

12:37

for your ideal body

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weight . For some

12:41

people , they don't really need to go on a diet

12:44

and they don't want to go on a diet , and

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if all they did is calculate how

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they ought to be eating with healthy

12:51

carbs , fats and protein for

12:54

the ideal body weight that they want , sooner

12:56

or later they will actually achieve that body

12:58

weight . So this is a very interesting

13:00

principle as well . There's

13:03

free calorie counters online that you can

13:05

figure that out . You

13:09

don't even have to download an app . Usually you can

13:11

just Google calorie counter , enter

13:14

your body weight , enter your goals , put a few

13:16

parameters in there and it will tell you

13:18

how many calories per day you ought to be

13:20

eating . I'm not a huge fan of

13:22

calorie counting , especially calorie tracking

13:24

, because it's just not sustainable for most people , and

13:27

so make sure and check out our DiRobi undiet

13:29

, which just shows you a proportion

13:32

, a plate proportion methodology

13:34

that you can use . That's easier

13:36

than calorie counting that's based

13:38

on the size of your body . It's called the hand rules

13:41

. You just Google DiRobi undiet

13:43

. That will come up , and if you just start

13:45

eating according to that , you

13:47

will eventually hit your goal without

13:49

actually going on a diet or

13:52

doing some of these other things that I've

13:54

talked about . Ideally , of

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course , it's best to

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have a healthy diet and

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exercise and choose the plan

14:03

that works best to achieve our goals . Given

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our body type , that's what you really want to do , but

14:08

sooner or later we do have

14:10

to be eating the right amount of food , cutting

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out the junk , stopping eating after

14:15

dinner and determining

14:17

that healthy diet for us that we're going to

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eat on a long-term basis once

14:22

we've made these body weight changes that we're

14:24

trying to make . So I hope that makes sense . I hope

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you enjoyed this episode . I hope it was interesting

14:29

to determine your body type if you've never heard that

14:31

before and maybe even giving

14:33

you some thought as to some changes you

14:35

could make to be a little happier with your

14:37

body without again obsessing over it or

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causing grief or shame

14:42

or stress or any of those things that sometimes

14:44

get wrapped up in our thoughts about

14:46

our body . Ideally

14:49

, we want to have those healthy thoughts . We want to be grateful

14:51

for what we have , if you have a functioning

14:54

body that allows

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you to enjoy this life with

14:59

your family and your friends and loved ones and

15:02

you can get comfortable in the body that you have

15:04

while you work on the

15:06

natural desire to

15:08

be the best that you can be . I

15:11

hope I said that . Okay , I hope that makes sense that

15:14

ideally , we're not doing this for anybody else

15:16

. We're doing this for ourselves , and

15:19

so I hope this has helped you and your

15:21

own goals to determine what you want

15:23

not what anyone else wants for you but

15:25

will make your heart saying would

15:27

make you give you a plan

15:30

that you can follow on a daily basis

15:32

that you're going to enjoy . This is going to get you to a

15:34

result that you want , regardless of what anyone

15:36

else thinks about it , and

15:38

I hope I've helped kind of nudge you

15:40

in the right direction with this episode . And

15:44

meantime , I do do

15:46

free health coaching for our clients and

15:48

it's actually right on the homepage of our website

15:50

. If you go to dirobynecom and scroll down

15:52

. If you have any questions about this or anything else

15:55

that we teach , I would love to do a

15:57

free session , no strings attached , no

15:59

charge . Just

16:01

go to the homepage , dirobynecom , scroll down

16:03

, book a time with me . I'd love to do it . It's

16:05

one of the favorite things I do in my businesses

16:07

meet with you guys and spend

16:10

time helping you reach your own goals . Again

16:12

, this is Dave Sherwin , wishing you health and success

16:14

.