True Transformation Podcast Josiah Novak

Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/
Host:
Josiah Novak, Founder of The True Transformation
Episode Summary:
In this episode of The True Transformation Podcast, Josiah Novak shares his personal journey from 33% body fat to 7% body fat in just seven months. He dives into the mistakes he made along the way and provides actionable advice on what not to do when attempting to lose fat. Josiah emphasizes sustainable and enjoyable methods for fat loss, highlighting the importance of a balanced lifestyle.
Key Topics Discussed:
Josiah's Personal Journey:
Starting point: 65 pounds overweight at 33% body fat.Decision to participate in bodybuilding shows to stay motivated.Initial extreme dieting and cardio routines.Lessons learned from his first and second bodybuilding show experiences.
Mistakes to Avoid in Fat Loss:
Over-reliance on extreme cardio routines.Unhealthy meal plans: repetitive and bland food choices.Misguided advice from early coaches leading to carb elimination and very low-calorie diets.Poor sleep and its impact on fat loss.Binge eating cycles and unhealthy relationships with food.
Transition to Sustainable Methods:
Importance of setting realistic and healthy goals.Benefits of flexible dieting and fitting favorite foods into a nutrition plan.Emphasis on movement, strength training, and maintaining muscle mass.The significance of enjoyable meals and balanced eating habits.Incorporating moderate cardio and walking into daily routines.
Josiah's Current Approach:
Maintaining 10-12% body fat year-round with sustainable habits.Eating three meals a day with a snack.Balancing professional and personal life while staying fit.Encouraging listeners to adopt a sustainable lifestyle for long-term success.
Actionable Advice:
Focus on a balanced approach to fat loss with manageable and enjoyable routines.Avoid extreme dieting and over-reliance on cardio.Prioritize strength training and muscle maintenance.Create a flexible meal plan that includes foods you enjoy.Aim for sustainable and long-term fat loss goals.
Call to Action:
Download the 3M Action Plan for free to start your journey towards permanent and sustainable transformation.Visit The True Transformation to learn more about their programs and schedule a consultation.
Quote:
"Life moves fast. Make it count." - Josiah Novak
Connect with Josiah:
Website: The True TransformationInstagram: @JosiahFitnessYouTube: The True Transformation
Subscribe & Review:
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Episode Transcript:
Available at The True Transformation Podcast

Learn about the True Transformation 3M System: https://apply.thetruetransformation.com/
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:Workout Schedule:
Trained three days a week (Monday, Wednesday, Friday) for 45 minutes each session.Non-negotiable gym appointments to ensure consistency.
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.
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.
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.
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.
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!

Be sure to subscribe to the podcast, leave a review, and let us know what topics you want us to cover next. Let's transform together!

Check out the 3M Body Transformation System: https://apply.thetruetransformation.com/
Welcome back to the True Transformation Podcast! I’m your host, Josiah Novak, founder of thetruetransformation.com and creator of the 3M Fat Loss Transformation System. Today’s episode is all about delivering 45 minutes of brutal, no-nonsense fat loss advice—everything I wish I knew 15 years ago when I was struggling with my own weight. If you’re busy, stressed, and juggling a demanding career, family, and social life, this episode is for you.
I dive into the nitty-gritty of calories and protein, emphasizing their importance in your fat loss journey. It's not just about calories in versus calories out—it's about the quality of those calories, with protein being the most crucial nutrient for maintaining muscle and keeping you satiated.
Notable Quote: "The food you put in your body will more than any other factor impact your fat loss goals."
One of the key takeaways is that you might need to lose more weight than you initially think to see significant results. It’s a tough pill to swallow, but it's a common realization among those who achieve their fat loss goals.
Notable Quote: "You're going to need to lose more than you think. No one really cares how much you weigh; they care about how you look and feel."
I also touch on the psychological aspects of fat loss, like removing the ego and understanding that you might not be carrying as much muscle as you think. This is a reality check many need to hear.
Notable Quote: "Stop comparing yourself. Comparison will rob you of your joy."
Another major point is about embracing discomfort and making significant habit changes. Whether it’s eating habits, movement, or sleep, you have to push through the initial discomfort to see lasting changes.
Notable Quote: "You have to choose your hard. Both paths are difficult, but only one leads to the results you want."
Movement is crucial, and I discuss the importance of integrating more movement into your daily routine. I recommend pairing meals with movement to help regulate appetite and digestion.
Notable Quote: "Movement and meals should go hand in hand."
Sleep is another underrated factor that I emphasize. Getting enough rest can significantly impact your fat loss journey by regulating hormones and improving overall health.
Notable Quote: "I'd rather see you get seven to eight hours of sleep than wake up early to train every day on four hours of sleep."
I also discuss the benefits of tracking your data, including calories, steps, and sleep, to gain a clearer picture of your progress and make necessary adjustments.
Notable Quote: "Tracking your data will speed things up tremendously and allow you to sleep at night."
Lastly, I talk about the importance of having a coach and surrounding yourself with winners. A supportive community and expert guidance can make a huge difference in your journey.
Notable Quote: "Surround yourself with people who are crushing it and want to see you win."
If you’re ready to take the next step, check out the free resources in the description or book a call with our team. We’re here to help you build a sustainable, effective plan that fits your busy lifestyle.
Remember, life moves fast—make it count. Until next time, peace!

Welcome back to the True Transformation Podcast! I’m your host, Josiah Novak, and today I’m thrilled to have the legendary Wade Lightheart join us. Wade is the founder and president of BiOptimizers, a company dedicated to digestive and health optimization. He’s also a three-time Canadian National all-natural bodybuilding champion and a former Mr. Universe competitor who competed as a vegetarian—how cool is that?
In this episode, Wade and I dive into our shared passion for health and fitness, inspired by none other than Arnold Schwarzenegger. We reminisce about the good old days, growing up with Arnold as our hero and how those early influences shaped our fitness journeys. Wade's story of moving to the middle of nowhere, building a gym in his barn, and his sister's battle with cancer is both inspiring and heart-wrenching.
We talk a lot about supplements and the industry’s evolution. Wade sheds light on the importance of quality products, especially those that address mineral deficiencies and digestive health. His company, BiOptimizers, is leading the way with innovative supplements like Magnesium Breakthrough, which has been a game-changer for my sleep and stress levels. Wade explains why this magnesium supplement stands out and how it’s helped so many people, including myself.
Notable Quote: “Fix your gut, and you fix everything else.” - Wade Lightheart
We also explore the broader supplement market, the hype versus the reality, and the critical role of personalized nutrition and genetic factors in optimizing health. Wade's advice? Get tested, understand your body, and choose supplements that truly meet your needs.
One of my favorite parts of the conversation is when Wade talks about the intersection of fitness, performance, and health. He highlights the significance of digestive enzymes, probiotics, and essential fatty acids, which are often overlooked but crucial for overall well-being.
Notable Quote: “Excellence isn’t a destination; it’s a way of living.” - Wade Lightheart
We wrap up with a discussion on the balance between chasing performance goals and maintaining long-term health, emphasizing the importance of family and a holistic approach to life.
Notable Anecdote: Wade shares a hilarious yet profound story about the impact of Star Wars on his childhood and how it sparked his imagination and drive.
This episode is packed with wisdom, personal stories, and actionable advice. Whether you’re a fitness enthusiast, a supplement skeptic, or just looking for some inspiration, you’re going to love this conversation.
Be sure to check out BiOptimizers and use code TRUE for a 10% discount. Also, if you’re ready to take your fitness journey to the next level, download our free 3M action plan and schedule a chat with our team.
Thanks for tuning in! Life moves fast—make it count.
Use Code TRUE to Save 10% on BioOptimizers: bioptimizers.com/true
Check out the True Transformation 3M Fat Loss System: https://apply.thetruetransformation.com/

Today's podcast is with my good friend and mindset coach Laura Hardnett - founder and owner of EmpowerYOU.
Laura is a successful entrepreneur, fitness fanatic and dedicated mom. She specializes in helping people work through challenging relationships and life events.

Fat Loss EssentialsDiscussion on misleading marketing in the fitness industry
Main Content:
1) Calorie Deficit:
Importance of a calorie deficit for fat lossExplanation: Burning more calories than consumedDebunking myths about alternative fat loss methods
2) 3M System:
Introduction of a systematic approach to fat lossThe '3M system': Movement, Muscle, MealsImportance of sustainability, effectiveness, and enjoyment in the systemFurther discussion planned for Transformation Tuesday episode
3) Muscle Retention/Building:
Emphasis on retaining or building muscle during fat lossStrategies for muscle retention: heavy weights, safe exercisesExplanation of muscle's role in metabolism and fat loss
4) Identity and Lifestyle:
Importance of integrating fitness into personal identityEncouragement to embrace a more active lifestyle and healthier eating habitsCritique of temporary transformations without lasting identity change
Fat Loss for Busy Dads: https://thetruetransformation.com/the-dads-with-abs-diet-a-guide-for-busy-professionals-over-35/
'Linked In: https://www.linkedin.com/in/josiahnovak/

Learn More about our 3M Coaching System: https://go.thetruetransformation.com/tt-apply-7