How to Lose the Last 5-10 Pounds and Get More Defined

Nikkiey: Real quick, if you want to learn more about macronutrients and understand that methodology and how they can help you achieve your body composition goals of changing the way your body looks, I put together a free 15-minute training where I dive into macronutrients and how you can control your body for the rest of your life with them. That link is in the description below. Click on it after listening to the show today.

Take responsibility, most importantly, you guys, for where you are with your results right now, because that's on you. Don't blame the kids. Don't blame the weather. Don't blame a program that you're inside of. It's not the program. It's you. Don't allow a victim mentality to take over here. It's you. Every single action you've done up to this point, everything that you've eaten up to this point, every choice you've made to not work out up to this point is on you.

What is going on, you guys? Welcome back to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On this podcast, we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident. I am your host, Nikkiey Stott, and welcome to episode number 96, where today I am feeling like going on a rant. So that is exactly what you're going to get today in this podcast: a Nikkiey rant.

First and foremost, before we dive into this podcast, I want to ask you a question. Is this you? Do you want to get toned? Do you want to be more defined? Do you want to be leaner? Do you want to decrease your body fat? Do you want to show more of the muscle tone that you have? That's what tone means. You have more muscle on your body and you want to show more of that definition. Is that you? That's probably the majority of you listening to this podcast.

The second thing I want to dive into: I hear this very, very often, even from people that have been doing it for three months, even from people that have been on their journey for a year. They say, "Nikkiey, I want more definition. I want to see more abs. I want my arms to be more shredded. I want to see more definition in my muscles. I want my shoulders to pop. I want my arms to pop. I want my legs to show some definition. I want to see more abs." And the people that say this to me are wondering why it's not happening. They'll say, "Well, Nikkiey, I'm consistently weight training. I'm not doing that much cardio and I'm focusing on the weight training, but I'm not getting more muscle definition."

Guys, if this is you, listen up. And this is not me trying to get at you. You think you're doing it the right way. Listen, you aren't professionals in this space. You don't have the education and level of understanding of what it takes to get to that kind of result. I don't want to demean you and say you only think you're doing it right. It's what you know. It's not your profession. You have responsibilities and life things that you do. But you think you're at least trying to do it right by being on the right track, doing more weight training and not much cardio, and you're still not getting the end result that you want. That's something I hear all the time. You're just trying to get to that next level, and that is what I want to talk about today.

That type of goal, wanting to be more shredded, to show more abs, to have more muscle definition, to decrease body fat, requires next level dedication. For the average person who goes to the gym and works out and has a goal of being fit and showing more definition, if you do that about 70% of the time, you'll end up getting there. But those of you who want this to happen so fast, who are in that three-month span and want a result in X amount of time, but are only showing up 70% of the time for yourself, working out, eating right and doing less cardio, you're going to get 70% of those results in that time frame.

So what I want to do in this podcast is get you to that next level, to that understanding. I get that you want that goal. You're not just trying to be strong, fit and healthy. Yes, that comes along with what you're doing. But you want another level to your aesthetics. You want more definition. I told you I was going on a rant, so just bear with me here.

If you want that definition, that leanness, the abs starting to show, and the hard work you're putting in actually being rewarded, let me put this most important thing down. It's obviously time first. But the second thing that truly matters in this case is where your calories and your macros are, and how much they truly matter.

This is why, with the women who say this to me and then get coached by me or by our coaches inside of WarriorBabe, at a coaching level, if you have this goal, it's my duty and my service and my want for you to get that goal. And when we say that calories and macros and what you're eating truly matter with this type of goal, this is outside of maintaining, guys. This is outside of building. This is in the world of wanting to lose body fat and going into a cut. You want to show more definition. That's where I'm at, so stick with me here.

If that's your goal and you want to be more shredded and have more ab definition, all of these things can be achieved in maintenance, but it may take you longer. Or maybe you've been doing this for years and you've already achieved that. I was actually in a conversation and heard this online, I forget exactly from who, about having a passive body. Like passive income, some people may have a passive body. I am one of those people, you guys. I have a passive body. I don't have to put in nearly as much work now as I did in the first five years of my journey, because I've already done that hard work. I've already reaped that reward.

I'm not explaining it entirely right, and here I am, this is a rant, I'm all over the place. But I have a passive body. So if you've been doing this for years and you already have that body, this isn't really your goal. You can already maintain it. You're showing the abs and showing the definition, like I already do.

This is for the women who haven't yet experienced that definition. Who haven't yet experienced that ab definition, or the shoulder striations, or the IT bands showing on the legs, or the obliques showing on the stomach. This is for you. Bear with me. This is where calories and macros matter. This is where dialing in your nutrition 100% actually really matters.

You can't outwork your bad diet inside the gym. That's only going to get you so far, and you're going to feel burnt out and crash to the floor. So when I hear this, this is where I want you to dial in your nutrition. Our coaches want you to dial in your nutrition. I want you to be hella consistent. You have to be hella consistent. Our coaches want you and need you to be hella consistent.

This is what I mean by saying this goal requires next level dedication, and not many people can do it. But those that do reap their rewards insanely. My girl Cheryl, if you go to the WarriorBabe YouTube, there's an amazing story about Cheryl Beaver, who is 60 years old and has achieved what not many people at 60 can achieve with their body composition, because she's hella consistent. We need you, the coaches and I, we need you to hit every macro precisely and consistently to dial it in and get to this next level.

We challenge you to do this because the goals I'm talking about, with aesthetics, being more defined, being more toned and showing more of your muscle definition, require that next level of dedication. They require that focus. It isn't that you need to do more work with your workouts to make those abs pop or to show more definition. All you need to do is dial in consistency with your nutrition. Hands down.

So many of you have absolutely no problem going into the gym and working out. It's so easy. But where the majority of you have the problem is keeping that nutrition consistent. And I'll tell you, if you can keep your nutrition consistent for at least 60 to 90 days, you will get this type of result. Depending on where you are in your journey, I need to put that disclaimer in there. If you're 200 pounds and have a lot of weight to lose, that may not get you there in that time. But let's say you've got the last five to 10 pounds to lose. You can do it in that amount of time if you stay focused on the goal you want to accomplish, you stay consistent and you dial in your nutrition.

What coaches do really well when you work with one is prescribe your macros and your workouts and make sure your cardio and all of these things are in alignment with the goal you tell us you want to accomplish, this goal I'm mentioning. If you aren't dialing in your macros, if you aren't being consistent, if you aren't hitting every macro precisely, if you're challenging the process and not doing these things, you aren't acting in alignment with that goal. Does that make sense?

You can't come in wanting this type of goal, do what you were doing before and expect different results. For example, let's say you join VIP WarriorBabe one-on-one coaching. You can't come into VIP doing what you were doing before, not being in alignment with the goals and what your coach has been setting and prescribing for you, and expect different results.

It's like that Einstein quote: the definition of insanity is doing the same thing over and over again and expecting different results. You cannot want a goal and then do what you've been doing for the last three, six or 12 months, two years, five years, and expect that you're going to get a different result and reach the goal you want. You can't.

With that mindset and those actions, you can't expect to hit the type of goal you're striving for. If you're not dialing in the macros, if you're not being consistent, if you're not hitting macros precisely, if you're coming up with every type of excuse and challenging the process, yada yada yada, you're not acting in alignment with your goals. And with that type of mindset, you can't expect to get the results you're seeking. If you're someone who doesn't want to do what is required, track your food, weigh your food, you're just going to get more of what you already have, which is no results or stagnant results.

And let me tell you, you can totally get somewhere showing up, like I said, 70% of the time, but expect that your results are going to be at 70%. If you put 70% effort into your journey, that's exactly what you're going to get in return. So if you're someone who doesn't want to do what is required, and this is the stuff that gets you to that next level, the stuff that gets you those results, tracking your food, weighing your food, you're just going to get more of what you already have. Stagnant results, that wanting-to-bash-your-head-into-the-wall feeling.

Some people say, "I'm doing this, I'm doing that." They think they're doing it the right way, but this big factor is missing. I'd say 90% of people, and bear with me, that's just a stat I'm throwing out. But I know that nutrition is one of the hardest things for people to do. You've got to do a reality check, you guys. If you want this goal but you're not doing this thing, you're not going to get that goal. Or if you do it 70%, it's just going to take you longer to get there.

The definition you want, the be-more-toned, see-more-abs goal you have, requires next level dedication, which requires next level actions, my friends. So maybe you're someone who doesn't want to track, or you're saying it's too much, or it's too strict, or you aren't applying it because it's a lot of work. I've heard this time and time again. People say, "I don't want to track my macros. I don't want to weigh my food. That's too much work. It's too strict."

Let's break that down into two things. First, it's a lot of work. Yeah, getting to that type of goal is a lot of work. You have to put in the work to get that result. It's not just going to passively happen to you, unless you've been in the field for eight years like me and have already done the work. Regardless, you have to do the work.

The second thing is that it's too strict or too much. Yes, dialing in your nutrition may sound strict, but it gives you this abundance of being able to see that you are actually in control of your food and what you eat. And getting to that next level of being a little more shredded, the people you see who are a little more shredded and have more definition pay attention to what they eat.

They may sacrifice, and I covered this in another podcast on sacrifices versus investment, but they may give up or put off the things that don't serve them and aren't in alignment, like the sugary things or the fried foods or going out to eat all the time. People may say, "Well, you're strict, you're saying no to those things." Well, those are the things that got you to where you are and are why you don't have the results you want.

So if you're someone who doesn't want to track or doesn't want to do this, let me just be blunt with you. Your goals aren't going to be accomplished with little effort. Your mindset and your words are your law. I said this in a previous podcast. My words are my everything. They're your law. Your mindset and your words are law. And if you're saying it's too much, or it's a lot of work, those words and that mindset are not in alignment with the goal we're talking about.

Your work ethic is not in alignment with that goal. So it's a checkup from the neck up right now. Your goal requires next level dedication, which requires next level actions, which requires you to eliminate the things you're doing right now that aren't getting you where you want to be, and to turn it up a notch, and then turn it up another notch.

So take responsibility, most importantly, for where you are with your results right now, because that's on you. Don't blame the kids. Don't blame the weather. Don't blame a program that you're inside of. It's not the program. It's you. Don't allow a victim mentality to take over here. It's you. Every single action you've done up to this point, everything you've eaten up to this point, every choice you've made to not work out up to this point is on you.

Hey, guys. I love that you're listening to this podcast. If you ever want the video version, which usually has more effects and all that good stuff for those of you who are visual learners, check out the WarriorBabe YouTube channel. Either way, keep enjoying the show.

All you need to do right now is understand the things I'm sharing with you in this podcast and start showing up differently. After this podcast, if you want that goal but you're not doing the things you need to be doing, take the time to recognize where you need to improve and then how you're going to do that. If you need more accountability, get a coach. If you know you need to throw out the junk food inside your house, throw out that food. If you know you need to stop hitting the snooze button in the morning so you can go exercise, stop hitting the snooze button in the morning so you can go exercise. If you know you need to sleep better or get to sleep sooner so you have a better sleep cycle and more energy for your workout the next day, then stop watching Netflix at 10 o'clock at night and go to bed.

So do whatever is required of you. And most importantly, what this whole podcast is about is macros and calories: focusing on and dialing in your macronutrients, being precise with your macronutrients, being consistent with your macronutrients, being consistent with your nutrition, and not just showing up 70% of the time but dialing up to about 95% of the time. That will get you 95% of the results you want to see, rather than the 70% from the 70% effort you're putting in. You just need to make sure your actions, your words, your mindset and the things you're doing are in alignment with the goals you want.

This goal we're talking about, being a little more shredded and showing more abs, may not apply to every one of you listening right now. Maybe some of you need to lose 20, 30, 50 or 100 pounds. But for those of you who just need to dial it in a little more and need to lose five to 10 pounds, this is you. It's paying attention to your nutrition with a little more effort than you're putting in right now. Start showing up differently. I hope this resonates with you.

I love you all. Keep crushing it, figure out where you need to improve and do exactly that. I'll see you in the next podcast.

Hey, guys, real quick. If you're interested in taking your body to the next level, losing body fat, building more muscle and feeling more confident, do it alongside one of our 30-plus professional coaches. Work one-on-one with her to eliminate all of the guesswork you may have, and all you need to do is the work she tells you to do to get to those goals of yours. To learn more, click the link below this podcast and apply to our VIP program right now. Thank you.