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FAT PANTSDROP YOUR
9 things I wish I had known about FAT LOSS when I
first started working out
by Leslie Hooper
145 Waverly Place
New York, New York 10014
LeslieHooper.com
LeslieHooper.com
LESLIE HOOPER
WHO AM I?
my noggin'
Allow myself to introduce…myself.
I’m Leslie Hooper and I’m an Online
Nutrition and Fitness Coach who
specializes in helping people break
free from the shackles of dieting
hello there!
Some of you may know me as the not-always so charming
southern belle from New Orleans who loves deadlifts, tacos,
and gift wrapping (that last one is not a joke, by the way; I
seriously love that shit). But among my clients, I’m mostly
known as a no-nonsense broad who doesn’t take herself too
seriously.
When I’m not on a quest for the perfect guacamole, I can
often be found burying my nose in a book, in jiu jitsu class, or
dancing in-between sets in the squat rack.
while simultaneously achieving the body of a Superhero.
LeslieHooper.com
WHO AM I? (cont'd)
I SUCK
Client who is currently ranked #2
in the world. She doesn't suck.
I may have the reputation
of being a black belt ball-
buster with a strong
aversion to pants, but if
there’s anything I do care
about, it’s your success.
You see, I’ve been told I
have an “obsession.”
This isn’t just a paycheck
for me. After ten years of
the corporate grind, I
My own transformation was so powerful that it inspired me to
throw all of my chips on the table, walk away from the
comfort of a budding profession, and go all-in so I can help
people like you achieve your dreams, too.
hung up my pants suit and chose this career path.
LeslieHooper.com
WHO AM I? (cont'd)
Same weight in both pictures
I can’t not help people
improve their lives through
lifting heavy shit.
It’s who I am.
It’s what I know.
It’s me and I’m it.
Together, we’re like white guys
and bad dancing. It’s the
Cheech to my Chong.
And when you discover the key that unlocks the door to your
happiness every single day, it becomes your duty to share it
with anyone else who’ll listen.
So here I am.
Banging away on my keyboard. Shouting from the virtual
rooftops.
Kinda.
LeslieHooper.com
WHO AM I? (cont'd)
I probably need a bit more caps lock key for that, but you
know what I’m sayin’…right?
My approach to physique transformation is simple, effective,
and founded on the principles of scientific research.
No quick-fix scams.
No supplements.
No belly wraps.
No detoxes.
No bullshit.
Fat loss doesn’t have to suck and it definitely shouldn’t be an
additional stressor in your life. You have enough to worry
about without having to obsess over calorie counting and
dodging cake.
Allow someone with over a decade of experience to save you
from the frustration and confusion of uncertainty. Together,
we can create an optimal plan for your body, so you can
spend more time focusing on the fun stuff — like, wrapping
presents.
talk soon!-lmh
LeslieHooper.com
Firstly, how about a high five for surviving that intro, eh?
WHEW!now what?
Sheesh. Someone likes to talk about themselves.
If you need to take a bathroom break, I understand. I'll wait.
You back? Cool.
So I guess this is the part where I'm supposed to dazzle you
with my knowledge on all-things fitness.
The truth is, I'm still learning, but 15 years in the game has
put me way ahead of many, so let's dig into some of that
stuff now, shall we?
LeslieHooper.com
FATPANTS
drop your
BY LESLIE HOOPER
Fat Loss Thing #1Not knowing how much you're eating
While most people can get into pretty decent shape by adding healthier
foods to every meal, that’s not going to be enough to produce dramatic
results if your goal is to take your physique to the next level.
If you’re carrying a lot of excess fat, you can definitely start shedding the
pounds by simply exercising more and making better dietary choices.
Whole foods tend to be more nutrient dense with fewer calories, so if you
substitute some of the higher-calorie foods you're accustomed to eating
with more physique-friendly choices, then yes, that caloric decrease is
likely going to produce fat loss — until a point.
Somewhere down the road, you’re going to hit a plateau, and from then
on, just making the right food choices isn't going to be enough to
stimulate fat loss anymore.
The key to fat loss is eating the right amount of calories for your body.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
This is why a cookie cutter, one-size-fits-all approach can't possibly be
optimal for everyone. Your program needs to be customized to your
body for maximum results.
This ties into the 'quality over quantity' argument that is addressed
below, but it’s safe to say, that your energy intake, relative to your body's
energy requirements will be the primary driver of your fat-loss progress.
You could eat nothing but the healthiest organic foods available, but if
you're overeating them, then you're still eating too much. Whether it's
from chicken breast or pizza, if your end-of-day calories add up to more
than the calories required to maintain your bodyweight, you won’t be
losing fat.
To get lean, you need to be in a caloric deficit. It’s really that simple.
On the flip side of that, if you're eating too few calories for your
bodyweight, you're also going to experience less-than-optimal results,
albeit for different reasons.
The art of dieting isn't in the initial nutritional strategy, but rather, the
changes that get made to it to ensure continued progress along the way.
When your initial diet hits the fat loss wall, how do you know what to do
with your calories if you don't know how much you're eating in the first
place?
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Fat Loss Thing #2Eating too many meals
One of the most dramatic changes I made in my own transformation was
tossing out the old-school train of thought that in order to lose fat, you
had to eat 5-7 small meals a day “to keep the metabolism revving.”
Eh, not so much.
I mean, even on its face this seems completely ridiculous and
counterintuitive, but the multi-billion dollar food industry is a persuasive
machine and they took that bit of information and ran with it. And like
millions of others, I fell for it, too.
The fact is, there is no scientific research that supports this long
perpetuated myth. There is nothing magical about spreading your meals
throughout the day when it comes to body composition. And as far as
I’m concerned, eating six meals a day instead of three is just three more
opportunities to overeat.
I’ve noticed that when I eat smaller meals all day, every day, I never really
reach the point of feeling completely satiated. It feels like I’m eating just
enough to take the edge off, but not enough to satisfy my hunger for
long. This was problematic because I was always thinking about food
and my next meal.
Another issue I frequently ran into was the fact that there really wasn’t a
whole lot of food I could eat that consisted of just a few hundred calories.
Maybe an apple and tablespoon of peanut butter? Half a chicken breast
and a handful of nuts?
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Fat Loss Thing #3Protein, veggies, and hunger
For most, it makes more sense to stick to three meals a day with no
snacking in-between. And maybe a fourth on a day that you’ve trained.
However, if you’re one of those people who enjoys grazing like a goat all
day, then by all means, please continue. But do so with the
understanding that it’s not superior for fat loss. You don’t lose extra
pounds for dicing veggies and washing tupperware six times a day
instead of three.
The most important factor in your success is always going to be what’s
sustainable for you. We all have our individual preferences. In the end, it
doesn’t matter if it’s two meals or nine meals a day, the only diet that’s
going to “work” is the one that you can stick to as effortlessly as possible.
When it comes to undergoing a physique transformation, you’re going to
have to get used to the idea that certain foods will do a better job of
helping you arrive there than others — namely nutrient dense whole
foods.
High calorie ‘on-the-go’ foods might be convenient, but they’re not ideal
when it comes to transforming your physique. To make the biggest dent
in achieving your body composition goal, protein and vegetables will be
the leading stars of the show.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
By now you know that in order to lose fat you have to be in a caloric
deficit. This is highly uncomfortable for most and a big contributing
factor as to why very few are capable of transforming their physique in a
meaningful way.
Dieting is stressful — both from a psychological and physiological
standpoint. Now, add in hunger on an emotionally charged day and it’s
game over for your willpower.
BUT, you have a choice.
You get to decide how you choose to perceive your relationship with
hunger. I would encourage you to approach it from the perspective that
hunger is an indication that you’re achieving your fat loss goal:
“Wow! I’m starting to get kind of hungry — this feels like progress!” rather
than busting through the door like the Kool-aid man yelling, “HOLY SHIT!
I’M STARVING!” and then proceed to eat everything that isn’t nailed
down, including the kitchen sink.
Hunger is not an emergency. Like feeling tired or the sensation of
needing to pee, it’s just a body cue. You’re not going to die.
We need to accept that in order to lose body fat, that hunger will be a
part of the process. Expect it, plan for it, and practice being comfortable
with it.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
At first you may only last five minutes, that’s fine. Maybe at your next
meal you’ll be able to make it to ten minutes before digging in. All we’re
looking for is practice, not perfection. You have the rest of your life to
figure this stuff out. And if you didn’t get it right at breakfast, you can
always try again at lunch. No big deal.
That said, I would advise you not to go hungry for longer than 30-60
minutes, depending on your comfort level. Waiting too long to eat
becomes a problem when we allow ourselves to get so hungry that we
lose all sense of control and eat everydamnthing before we realize how
much we’ve shoved down our pie hole. And then it’s too late.
Hello, Fat Pants.
There is no enjoyment in this situation. We’re purely eating to get rid of
the hunger, not to enjoy the flavors of the food. And one of the most
important factors in your long-term success will be to ENJOY the foods
you’re dieting on. If you can’t see yourself eating the same way six
months down the road, you’re setting yourself up for a nasty rebound.
One thing that I think that is worth mentioning here is that eating
satiating foods like protein and veggies in every meal will help prevent
hunger from creeping in while keeping your calorie count relatively low.
Sometimes, it’s not even hunger that’s causing the discomfort — it could
just be that you’re thirsty and in need of a big glass of water.
Hunger is normal. Hunger is part of the fat loss process and a clear
indication that things are moving in the right direction. Learn to become
comfortable in your discomfort and the fat loss will take care of itself.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Fat Loss Thing #4Not using an outcome-based approach
If something is broken you need to fix it, right?
What do you do if your training and nutrition program stops producing
the desired results?
You think you're doing everything right; you're nailing your diet, you're
following your workout program, you're doing cardio, but for some
reason, the results just aren't happening.
What do you do? Keep grinding it out?
The obvious response is no. Why would you continue doing something
it’s not working?
Yet this is what a lot of people do. They keep trying the same quick-fix
diet while following the same workout protocol over and over and over
until they give up out of frustration. Or boredom. With probably a bit of
stress that whole damn thing isn’t working, too.
Listen, if what you're doing isn't working, doing it longer isn't going to
jump start your plan into working again. Your program needs some help
and you need to make some changes.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
What's an outcome-based approach?
It's pretty obvious. Basically, what you do moving forward is going to be a
direct result of what you've already done.
Are you seeing the results you want? Stay the course. Not getting the
results you want? Time to adjust. See? No brainer type stuff.
I think the best timeline to measure your physical results is every two
weeks; it's long enough to see if what you're doing is promoting any
physical changes, but not so long that you've wasted a lot of time
spinning your wheels on a program that isn’t working.
If there are no changes in two weeks, it’s time to adjust your program by
manipulating your caloric intake.
Perhaps you need to lower calories by another 10%. Look to your diet
first; don't automatically assume you're not doing enough cardio because
more than likely, you already are. I’m looking at you bikini competitors.
LeslieHooper.com
But I get it. This is a lot of jibber-jabber. It would probably me a lot more
entertaining if puppies were reading it to you.
Let's go ahead and pause a moment for a bathroom break, a glass of
water, and this hilarious picture of Mike Tyson.
PSSSSSTT.
HEY, YOU. YEAH, YOU. THE ONE WHO DOZED OFF. THAT'S RUDE!
INTERMISSION
You back? Okay, cool. Let's wrap this party up so you can get back to
playing Candy Crush. But you better not be the schmuck who keeps
sending me invites to play Candy Crush on Facebook.
Zzz...Zzz...
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
One of the biggest obstacles that prevents people from achieving fat loss
success is a lack of dietary compliance — that is, adherence to your plan.
Particularly on the weekends.
Fat loss programs are only as good as the people following them.
No matter how well designed or personalized a nutritional plan is for you,
if you don't follow it, it's not going to produce the desired results.
Now, keep in mind, no one said this is going to be easy. There will be
challenges.
There's a reason more people aren't walking around with enviable
physiques. It's hard work. But, with a little planning, some dedication,
and a customized strategy, you can reach your fat loss goal. Real, lasting
results are right there, if you’re willing to do the work.
Before you can measure the effectiveness or the results of any plan, you
first have to look at how well you followed it.
Did you really stick to your plan, or did you just "kinda follow it"?
Without sufficient adherence to your plan, you really can't explain the
outcome. Were your lack of results due to your meal plan (that wasn't
being adhered to with consistency)? Was it due to missed meals?
Changed meals? Cheat meals? Without control over these variables, you
will never know.
Fat Loss Thing #5Ignoring the 90% rule
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
The problem with not knowing is that when a plateau comes around
(and it will come around), your ability to trouble shoot your strategy is
tossed out the window.
There's no point in changing a nutritional plan in an attempt to kickstart
fat loss again if the original plan wasn't being followed in the first place.
In other words, the plan isn't the problem, your ability to stick to the plan
is the problem.
You need to accept that every action has a consequence. The most
important factor in your long-term success is your ability to stick your
nutrition plan consistently.
So what would be considered successful dietary adherence? The magic
number is 90%.
If you follow your plan 90% of the time, your chances of succeeding are
very good. Of course, the better the adherence, the better the results.
Fat loss is first and foremost about nutrition.
Training and cardio, while obviously important elements of your
program, aren't just second to nutrition; they're a distant second.
Nutrition is what will make or break you.
Most people, when asked how well they are following their plan, would
probably assume they are doing a good job of it. But are they really?
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Most people, when asked how well they are following their plan, would
probably assume they are doing a good job of it. But are they really?
What about those few little treats in the car? Or that slice of pizza off
your kid’s plate that they didn’t finish? Everyone knows that those
calories don’t count, right?
Too many of these little slip-ups and before long you're sitting at only
75% compliance. Little dietary indiscretions don't seem like a big deal in
isolation, but with enough of these momentary lapses in self-control,
you’re no longer in a caloric deficit.
Fat Loss Thing #6
Environment for success
Making small changes to your home and work environment can
make achieving your fat loss goal significantly easier. The key is to
surround yourself with nutritious foods and encouraging,
supportive people.
One thing I like to do is go grocery shopping immediately after my
workout. This helps me stay on track because I’m already in the
mindset of wanting to make better decisions for my health and
physique goals.
I’m far less likely to hit the gym and then want to derail my efforts
by consuming a pint of ice cream immediately afterwards. So,
instead, I take advantage of my post-workout “high” and use that
window of time to purchase the foods that best align with my
specific goal.
Fat Loss Thing #6
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Let’s think of it this way — your body is your bank account and every
workout or healthy food choice is a deposit. In order to be successful in
your fat loss goal, you’ll need to have more deposits (nutritious foods,
consistent workouts) than withdrawals (treats, skipped workouts).
It’s okay if you take a withdrawal from time-to-time, but it’s with the
knowledge that you should always be making more deposits than
withdrawals. Another behavior to be mindful of is not bringing home
unhealthy foods. If they’re not easily accessible in your immediate
environment, you’re far less likely to hop in the car and drive around town
looking for them. It’s usually just a momentary craving that will
eventually subside.
However, if one evening you decide that you do want to grab an ice
cream cone or some chicken wings with a friend, go to a restaurant —
enjoy it, and leave it there. Do not bring these items back to your home.
Treats are for isolated incidents outside of the home. And despite what
your cravings are telling you, you don’t actually need them daily.
Another thing to be aware of is where you eat.
Eating a meal should get 100% of your attention. When we eat in front of
a TV, computer, phone, etc. it’s a distraction and we can easily lose focus
on how much we’ve eaten, or if we’re even hungry anymore.
Mindless eating leads to overeating. And you can literally blow an entire
week of dieting in one meal if you’re not paying attention to the amount
of calories you’re consuming in a single sitting.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
What's the first thing most people think of when they think of fat loss
through means of exercise? Cardio. Yep, hours upon hours of boring,
mind-numbing cardio.
Okay, maybe that’s just me, but if I have the option to do metabolic
workouts or the hamster wheel, I’m choosing metabolic workouts every
time.
As soon as spring is in the air, the treadmills, the bikes, the ellipticals —
especially the ellipticals, get busy.
What’s up with that?
Because that’s what has been etched into our skulls. You want to lose
fat? Go run.
Here's the problem — there's a reason you have to do so much of it; it
doesn't burn that many calories to begin with. What? But the elliptical
says you burned 1000 calories in 10 minutes? Sorry, not happenin’. All of
these machines overestimate caloric expenditure by roughly 20%.
The problem with doing cardio is, the more you do, the more you have to
do to still elicit results.
In other words, the more you do an exercise, the better you get at it. And
as you become more aerobically fit, you also become more efficient at
losing fat.
Fat Loss Thing #7Overexercising
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Sounds awesome, right?
Not exactly. How much fuel does a Honda Civic car burn?
Not much. It gets a lot of mileage out of a little bit of gas. Same with us.
The more efficient we become, the less energy our bodies have to expend
for a given amount of activity. Efficiency sure sounds good, but when it
comes to fat loss, inefficiency is the sweet spot.
Look at physique competitors; they start off with 30 minutes of cardio
four times a week and by the time they're done dieting, they're up to 60
minutes twice a day.
Why?
Whether it has to do with increased efficiency or not, the point is, they've
had to add more and more. Did the 30 minutes four times per week stop
producing results? Did they become more efficient? What they could
have done instead is simply up the intensity, rather than resort to insane
durations. (As an aside, anyone who has to do that amount of cardio to
lose fat needs to take a closer look at their diet.)
Now, don’t get me wrong, steady state cardio can have it’s place in a fat-
loss program. The common mistake is made when we put an
overemphasis on steady state cardio for fat loss.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Metabolic workouts have become very popular these days thanks to
Crossfit culture.
If you're not familiar with the term 'metabolic workouts,’ the phrase refers
to workouts that are generally a bit higher on the rep scale and lower on
the rest/interval scale. They often revolve around a series of several
exercises with the end goal of getting a lot of work done in a short
amount of time.
These workouts are generally really tough, short, and intense.
In other words, if your cardiorespiratory fitness could use some work,
you'll probably find yourself on the floor in a puddle of sweat struggling
to catch your breath.
The end goal of ‘metcon’ workouts is to expend a lot of energy, and create
what has affectionately been coined the 'afterburn’ — which is basically
an increase in calories burned during the post-workout recovery period
(although, it’s worth mentioning that the amount of calories burned is
relatively insignificant).
While I definitely think such programs have their place, I tend to think
training for strength should be a priority.
Not prioritizing strength in your training program
Fat Loss Thing #8
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
That is, at least some of your workouts need to be done above a certain
intensity threshold in order to provide your body with a sufficient enough
reason to keep your muscle. As they say, if you don't use it, you lose it.
Muscle loss while dieting can become more of a concern as your body fat
levels get lower.
When it's higher, or you’re just starting out on your fat-loss quest, muscle
loss, (provided you are doing some resistance training) is highly unlikely. If
getting stronger is a priority throughout your diet, and you are successful
at it, you will likely minimize any muscle loss.
While high rep, short rest interval training does have the potential to burn
a fair number of calories, at least some of your training during a fat loss
phase should be used to preserve (or even increase) muscle mass as
opposed to stimulating fat loss.
Fat loss should come primarily from nutrition, with the rest coming from
various forms of cardiovascular work (interval training, bodyweight
circuits, some steady state cardio, etc.). Some of your weight training
should be focused exclusively on getting stronger, and keeping the
muscle you have, not fat loss. Let the other 23 hours of the day take care
of that.
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
Muscular gains are the result of tension placed on the muscle (weight
lifted) as well as how long that tension was applied (time under tension).
When your calories are over maintenance and you're eating enough to
sustain heavy lifting, your ability to recover from workouts will be far
more improved than when you’re in a caloric deficit.
When it comes to training with fewer calories in your system, your ability
to recover from strenuous exercise will be significantly reduced. Without
the necessary energy intake, you simply cannot do the same amount of
work that you could if you were eating in a caloric surplus. No energy
makes for a pretty crappy workout.
One of the most common mistakes I see with people who are dieting is
the desire to add a bunch of exercise on top of their low calorie
intake...which never lasts long. It’s not sustainable approach to fat loss
and eventually you’re going to hit a wall. And when that happens, you
could potentially lose size, strength, and feel overtrained.
As a result, the amount of sets and reps you’re doing needs to be reduced.
Keep in mind that the goal of resistance training while dieting is to
maintain muscle and strength.
Too much volumeFat Loss Thing #9
LeslieHooper.com
DROP YOUR FAT PANTS (cont'd)
You're simply not going to be making significant muscular gains while in
a caloric deficit — no matter what any online keyboard warrior tells you.
I'd even suggest to play it smart and err on the side of caution by doing
less training when you want to do more.
Programming for successful fat loss really doesn't need to be that
complicated.
There are some basic rules and principles that need to be a part of every
program, but beyond that, there can be a lot of variability in how the final
program is set up and packaged.
Many people are aware of the more common fat loss slip-ups, and they
successfully avoid them, but in many cases, they still fall short of their
ultimate physique goals.
It’s my hope that by highlighting these fat loss pitfalls, i’ve provided you
with the necessary awareness to help you overcome your own fat loss
hurdles and take your physique to the next level.
CLIENT
CASE STUDIES
Carly -11lbs
Sarah-42lbs Joseph-28lbs
Christine-51lbs"Cowbro"-109lbs
WELP.That's it for now.
thanks for hanging out with me. If you have any questions or if I can help you with
anything, don't hesitate to reach out.
Feel free to contact me anytime at:
Or, there's always e-mail: [email protected]
-lmhtalk soon!
LeslieHooper.com
