Ilias Theod you can loose weight and maintain the muscles, therefore you need a high protein diet along with a calorie deficit but go small. That’s what I’m doing I need to burn some fat while maintaining my muscles
Some people seems to forget that it takes patience. It may depend on individual but it can take months to hit the goal you are aiming for. Just have patience.
Exactly! Also, people think about losing weight like about a some-kind of a temporary trip: "I will do some exercises, lose fat/build super muscles and then I can stop doing that sh*#! ('cause I hate exercising of course)". That's why they always fail! It's not a short-time experience! Being healthy is a way of life. First you need to like it, then one day you realize you love it and you want to do it for the rest of your life! :)
Totally agree. I lost 45 pounds in the first 3 months but only lost 15 in the next 3 months. I'm at the point of bulking to try to lose fat and put on some muscle and it really does take lots of time and dedication.
I have chronic pain from 11 years of cancer affliction and surgery and your videos are helping me take control. Less pain and stress after two weeks of OMAD and some beginning body weight exercises and stretching. Your my hero! More useful than some of my doctors homie, seriously!
100%, consistency is the key. On the days that you don't feel like working out, you tell yourself, "that's nice, we're working out anyway". Obviously I'm not talking about if you are ill or have some other extenuating circumstances. If you're just a little bit tired, and not in the mood to work out, do it anyway. You'll be happy you did.
Okay I subbed after you said fasting is okay. I try explaining this to people and they think I’m starving myself. I really enjoy having 1 or 2 big meals a day within my limit because I find it way more enjoyable than eating little meals throughout the day.
To switch this around from the don't to the do... The strategies that will help us get the health and body we want. 1. Gain muscle mass by lifting weights or using body weight exercises. 2. Focus on nutrients, not on calories. Learn what nutrients raise insulin and avoid them. 3. Eat fewer meals, not more, per day. Up to and including fasting. 4. If you don't like cardio, then find ways to incorporate cardio into your weight training. PHAs. 5. Spend your money on clean eating, not magic pills and potions. Personally, I think #4 is bogus. Just find a cardio you like. How can you hate all cardio? Don't like dancing? Swimming? Jumping on the trampoline with your kids? Hiking through a wooded area? Sex? You truly hate all of those? I don't believe you.
To clarify on Lean Body Mass (for beginners), your workout shouldn't focus on isolation exercises and you probably shouldn't include them till you have built a strong foundation. You should be focused on compound exercises where your movement and load will impact a number of muscle groups at once. My advice: Eat whole foods and start a swimming / dead-lift regiment. Once you feel stronger start incorporating bench presses (chest & shoulder) with dumbbells only (build stabilizers). Then work on your pulling exercises. Important note(s): Eat carbs before you workout, only weigh yourself in the morning before you eat and stay away from trendy bullshit exercises (planking, destabilized weight-lifting, crossfit), diets AND THE UNREGULATED SUPPLEMENT INDUSTRY - Supplements are shit. Focus on being healthy & strong NOT vain.
@@KOKOKOLOOLOLf course. The diet is what matters most. The absolute most important thing is consistency. I have one kidney and I'm shredded, not to mention a few other physical inabilities that make it harder for me and I'm in the best shape I've been at 33 years old. This guy is giving good advice. However if you want to start simple you can do what you described, just be consistent with those exercising and a good diet, you WILL see results. I would though incorporate a press leg workout and a solid press push chest workout, like a squat and push up, even if it's just body weight squat and push up. Get the full body involved.
Solid advice bro. I started intermittent fasting 2 years ago, within 3 months i went from 205lbs to 155lbs (i'm 5'8"). I ate 2 big meals a day within a 6 hour eating window and fasted 18 hours every week day (1500 calories a day) Gym 3-4 times a week (mostly weight resistant training). I still had cheat meals and had a bit of alcohol on weekends, but on weekdays keep it clean.
Great tips thanks. I do this which helps : 1. Do cardio in the morning BEFORE eating. Then wait 2 hours before you eat. 2. Throw away your scale. Find the part of the body you hate the most. Use a tape and measure it. Then after you begin a weigh loss program ONLY measure that. 3. EAT CLEAN. that means avoid the Bread, Booze, Sugar and Pasta /Pizza/Fries/Crisps.
Vann Gogh I started lifting weights and now I just can’t stop. I’ll look down at my skin and I’ll see muscle tissue and striations there, and I’ll know that I’m ripping it and I’ll make that muscle group hurt, then go eat something good. If I’m going to the gym I’ll likely eat meat, rice, or something high in calories and the drive there will give me enough time to absorb all of those calories and turn them to ATP which allows the muscle to move for lifting more weight, which tears the muscle and the cells will bridge across during mitosis and create a longer fibril, increasing the mass of the muscle.
Yep, this is spot on. Biggest takeaway for people should be that this takes time, so learn to enjoy the process instead of hating your life until you reach your goal weight.
Guess I owe you a long over due thank you. .... I've been watching you for months, and although the results have been incredible, what has been amazing for me is how easy it has become. Don't get me wrong. .... it was a hard start, but in a short time, it is actually effortless for me now. Thanks again!
I gotta say I've never really had success losing weight. Applying what I've learned from this channel and a few others I've lost 17.2 lbs in 2 1/2 weeks. 5'5 175 lbs now 158 lbs.
So helpful. Thanks for putting this out. The complex carbs and fasting totally make sense. Cutting out (most) simple carbs like white flour and white rice and increasing lean muscle mass has made a massive difference for me.
While fasting has many benefits, I relate the most to his approach about how eating fewer meals means larger quantities per meal and higher satisfaction.
Sir you are a legend! I wish I had seen your video earlier... I learned the things you talked about in 1 video in 2 months! But yeah! Brothers and sisters never give up! Never say I can't! I lost 22 kilos in under 3 months... from a 103 kgs to 81 kgs. I've never felt this good about myself and my life before. Give your negative thoughts nothing BUT TAKE FROM THEM EVERYTHING🐻👊🏻
I agree with everything he stated except his advice on eating once a day. I am a endomorph body type and I ate once a day for a year and I was never fatter and lazier. Now I eat four times a day and the pounds are coming off not to mention my energy levels have drastically increased. You need to work with what body type you have, not one body type can eat or exercise the in the same way.
@@jasonprevo2161 The science has yet to be disproved. Each body type mitigates their weight loss in different ways. like muscle gains come differently for each body type as well the science is solid and like I wrote has yet to be disproven. Just read any study on body types ANY STUDY.
He didn't say everyone should eat one meal per day. He said that it works, too, and not to make yourself eat several meals if you don't feel like it. That's what I like about this guy, he provides options.
This must be the best video on fat loss I have watched. FINALLY someone gets that kcal is not kcal!!! I eat 3500 kcal and have literally no fat whereas when I eat less kcal but sugary drinks I store fat in very short period of time!
Yes!! The smartest man on UA-cam! I pray to god everyone listens to you and nothing else... you couldn’t be more right about everything... I hate that I learned the hard way but I try to tell people and they just don’t want to hear that they can’t have a short cut.. I subscribed! You’re awesome man!
“Protein, carbs and vegetables “......... vegetables have carbs in them. And, you missed out the fat. Fats are essential to humans. Vegetables are not actually essential, but are good for trace minerals and vitamins.
This is so true , ten rounds boxing , cutting my alcohol in half and cutting carbs , produced little to no results for me. When I hit the weights the fat just fell off
Icelandic low fat yogurt, also known as “Skyr”, is amazing. It gives you all the good things you would normally get from dairy products, but without the fat and carbs. And also, it contains more protein than for instance milk or greek yogurt
problem with fasting is that it will also lower your glucose levels overall, includin your brain which feads on it too. So fasting will result in a general state of tireness, fatigue, mood swings, problems in concentration and problem solving and generaly lower performances in all aspects. Although yes... it does hel in losing fat fast, i know that first hand. But for me personaly, being careful to what i eat and how much i eat(2-3 meals a day to a limit of under 2300 cals, but that just for my body) coupled with working out(not even a high amout... like about 3 times a week) helps me loosing or maintaining weight
I am definitely no expert. But isn't it a scare thought though that he may just be using many different medical terms, which makes it sound like he know everything. Also, even scientists still don't understand exactly how are bodies work.
Got to give props excellent video I really love the way you deliver the content, you word it in a way that makes it very easy for people to understand.
The only thing i disagree with is the fact he says its "totals over time" at 7:30. If you eat late at night and go to sleep your bodies metabolism will slow down thus absorbing more fats and etc than if you are in your daily routine.
Another helpful tip to fat burning is drinking sugar free coffee (like iced americano) before your workout Apparently caffeine helps break down fat cells and coffee also helps your stamina and performance during your workout
I always felt that fasting gave me more energy then eating those lean cuisine meals and low fat yogurts from the grocery store that made me more hungry after I ate them. I've been making big mistakes on my diet 🤔🤔🤔 Thanks for Video!
To be honest, it's all mental. I lost 57 pounds (26 kg) from 2 years ago to now (of course I've slowed down because I'm now at a good weight), and I can tell that if you really are dedicated and really really want to lose weight, you will eventually achieve it. Losing weight is not something you buy from a store like "oh I found this and I just decided to buy it, all mine now", but instead you just earn it. It's no easy job at first, especially if you've been sedentary and not taking care of your diet in your whole life, but again, if you decide to be healthy, you just won't really suffer (or at least you will be strong-minded enough to put it up with). It really does become a lifestyle (or at least for me) in that you start avoiding certain foods that are unhealthy and maybe start to work out, and most of all, it takes patience. Many people are desperate as hell in that they want all their old clothes to fit in only two weeks, but they don't realize that that is nearly impossible. Also, many people spend a lot of money in unnecessary food or training memberships/clothes/gadgets thinking that those will work. In reality, buying a healthy life is like buying love: the money you spend on it has no correlation with success. Also, many people fail because they do not remain in silence. They are already posting everything to Instagram or Snapchat the first days of dieting / working out as to show off to others, but they might eventually give up and now they become just another clown lol. Losing weight takes resilience. Really, me and I'm pretty sure that 100% of others who also lost weight have made mistakes over and over again, i.e. sometimes I might do some workout but I get tired really quick after going all in very quick, which to me means I failed for that day, or maybe I just ate way too much for a meal and now regret it, but all these mistakes are 100% normal. Like I said in the beginning, if you really choose to be healthy, you will achieve it no matter what. It is normal to fail for a day, or to feel like you want to give up, but you must undergo all this.
need to keep the calories up but increase fats and protein and reduce carbs, not eating will only slow your metabolism down and you will see no results fat loss wise only eat into your hard earned muscle
That what works for you and that’s awesome that you found it. A lot of people think they have to even work out at the gym when they would do better taking a dance class.
Thanks for all the info’s! I really love you channel and the way you present scientifically based facts on every observation! Please make more videos on this specific topic and keep up with good work!
I used to kill myself at the gym with little to no results. I have managed to completely change my physique by eating right while having a frequent but mild exercise routine. This very simple diet below, really changed my life. Of course you can make alterations but make sure that you keep the same balance of protein and carbs: *Breakfast* - Mug of oats & milk, - 1 boiled egg, - 1 fresh fruit *Lunch* - Green salad (with chicken-breast or tuna or beef meatballs) *Snack* - Banana & raw nuts *Dinner* (always 4-5 hours before bed-time - Either protein base, or carb-bases home-cooked meal. (Never 50-50, e.g. no meat with potatoes, pasta or rice) - one slice of wholewheat bread My exercise routine is now very mild, around 30-35', 4-5 times a week, at home and usually during the morning before i leave for work. - I use a stepper for warm-up, - I then move on to core exercises and on - *day one* I work on my chest/biceps/legs while on - *day two* it's back/shoulders/triceps. My only equipment is a mini stepper, a couple of 15kg dumbbells and a yoga mat. I know it seems like a lot, but I wish I had been doing the above for ages, rather than wasting my health, my time and money on stupid fad exercises, gym memberships and silly diets
@Richie Maz I prefer sweet potatoes instead of white because they contain more vitamins, minerals & fibres and less starch. Same goes for white rice. You can get carbs from everywhere. I don't see a point in carbloading unless you run marathons or something :) My workout routine isn't aggressive anymore because I used to get injuries that would set me back a few weeks or months. I prefer consistency instead. I also increase weights while decreasing reps and vice versa every couple of months and it seems to work for me.
Just came across your videos and ill like to say thank you for taking the time to inform others. I have not stopped watching videos since i came across you channel.
The last time I watched a Gravity Transformation video was about 6 months ago and he had 280,000 subscribers, now he's over 500,000? How the......? Way to go!
Max, if one was formerly healthy, stocky, and muscular but became sedentary for most of the last 7 years and has packed on a substantial amount of belly fat, has taken on your approaches, and is starting to see a quick increase in musculature, would one actually gain some weight at first if they are re-acquiring lean body mass [or becoming more musculature at a quick pace]?
Gravity Transformation - Fat Loss Experts Please check out the Museum of natural history UA-cam channel today. There's a brand new talk about primates diets in nature that will lead you to the researcher. It's perfect for you. Scientific research at the highest level. Primates in nature vs humans in society, dietaraly speaking. Love your videos! Thanks for all the your hard work!
vmwindustries Only that primates have a much longer digestive track than humans. It allows the fiber to properly rot into fat. And they eat insects. We.. Don't.
And you think that comes from food? Yeah. Tell that to anyone that does fasted training. I guess they are getting energy from the ether. You only need breakfast because that’s what your body is used to
I've done IF for a year and have had higher and more consistent energy levels. Dont have the mid afternoon crash at all anymore and sleep like a baby at night.
Oprahsides Side just a question though. Are you consuming enough calories? Don’t get me wrong that’s really awesome man. Just wanna make sure you don’t hurt yourself
vertrau Auf ihn no im definitely not im only eating UNDER 1200 calories a day and fasting its sounds extreme but for my weight because im in the obese category its okay to eat around 1000 to loose weight but even to that exent its not the best way but it works and in about a couple months once i lose more weight im going to up my calories ALOT MORE
Thank you for your inspirational videos and sharing your expertise. Man, you have helped me out a lot. Intermittent fasting has worked great for me since I hit my plateau. I only eat from 12-8pm and my first meal every day is raw vegan ! I am still not losing much weight because of increasing lean body mass through weight training and calisthenics. But that is fine since I am sure that I have lost muscle mass over the years, being so fat.
Could you include sources in the description please ? I agree wih you on most of the things you said as I’ve heard them before with sources, but there where some things that I can’t be sure about as I never see any sources, in this case the fasting (as I’ve heard the opposite without source as well...)
Please do a video for those who cannot lose weight because of fluid retention, it's my number one problem right now. My weight fluctuates from 2 to 4 kilograms because of fluid retention
Each of these videos makes everything so much more complicated.. to lose weight but not lose muscle, eat more protein in place of carbs, but be careful because too much protein will spike insulin levels. So don't eat a lot of protein. And don't eat whey protein unless you just worked out. But eat protein instead of carbs. WTF do I eat?
loltheworld Just do your weight training/cardio and eat smaller meals throughout the day or do intermittent fasting. If you find yourself getting hungry drink more liquids and eat more fiber. Eating too much protein shouldn’t be much of a problem. I competed in bodybuilding for awhile, then dropped 30 pounds just from dropping my daily calories. I tried intermittent fasting recently after that and I went from 12% to 7% body fat within a month and a half or less. You can have whey protein with some fruits as a meal replacement, it’s not as complicated as it seems unless your body/genetics have some abnormal issue. But this is the internet and everyone is a Guru so I’m sure someone will disagree. Most important thing is to stay away from processed sugars, processed foods and most types of bread, sprouted bread is a great replacement. But if you are only having two meals a day with intermittent fasting you should be fine with a little bread. Everyone’s a little different so it’s quite a science project. Make sure to understand labels and ingredients.
Honestly they do make it Uber complicated. I lost 10kg around 14yo and 8kg around 20. First time slooooowly gained it back but I grew5cm it was fine. Second time maybe had 4of 8lost back. Each time maybe 3months?first time paying attention to food, tons of water, and 16km bike daily +50on weekend. Second time mainly 50km 2-3times a week.
I have been losing weight and not muscle mass. Though I look similar in the mirror my clothes state otherwise. I have noticed more muscle growth and I feel energetic and alert. I love watching this channel because it has facts that have helped me lose weight even though I have no gym equipment at home
Just know how to include it, I get 500 ml of half skim milk a day, I drink 100 ml to break my fasting, 300 ml with my post workout shake and I split the rest to small 50 ml portions
I’ve been eating clean and doing weight training for a year. The first 6 months I lost 50 lbs and added lean muscle. The last six months I have lost 0 lbs and haven’t added any more muscle. I’ve been at a plateau with weight loss. Intermittent fasting doesn’t even work. Also I can’t lift any more weight than I could 4 months ago. The first 6 months I felt great and had a ton of energy. The last 6 months I am constantly tired. Not getting any results at all is beyond stressful
You mention ‘get things done’ and ‘not constantly thinking about food’ when intermittent fasting. However, as someone with an eating disorder and struggling with relapses and recoveries, I constantly think of food no matter what. I’ve been IF for about 3 months now, and it’s easier on days I’m at work for many hours a day.
It depends on what type of eating disorder you have, but if it is anorexia or bulimia a diet like Intermittent fasting that is suited for weight loss is not going to be very good for you. If you are overweight and suffer binge-eating then it will certainly help, though. As someone who has worked with anorexic people before I can tell you that if you push through your eating disorder and achieve a more healthy outlook on nutrition that your pervasive thoughts of food will lessen and go away over time.
So now we need to avoid cottage cheese, whey, and casein. I can see how beginners just getting started with weight loss would get turned off to the whole thing with videos like this.
Every single video and article I have seen so far has only made me more confused. All of them have are diferent. I try to combine what makes more sense to me but still it is hard. I have been eating cottage cheese though and am losing weight 😂
He didn’t mean avoid. He said that if you’re having a ton of dairy, it can be a reason you can’t lose weight because they raise insulin more (and more quickly) than other sources of protein.
I don't see how you got that from this video. He spoke of balance. He said dairy was fine but not to overdue it, pretty much like everything. This guy doesn't preach absolute restriction.
John 16: 31-33 "Do you now believe?" Jesus replied. "A time is coming and in fact has come when you will be scattered, each to your own home. You will leave me all alone. Yet I am not alone, for my Father is with me. "I Have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world."
@@emmacahill5502 Do not be wise in your own eyes; fear the Lord and shun evil.This will bring health to your body and nourishment to your bones. Proverbs 3:5-8
Find out what your BMR is and then add the calories burned for what ever activities you do for the day. It won't be exact but you get a "better" measure of what you could be burning off. It darn well worked pretty close for me.
Yes. Everything besides water, stevia, black coffee and green tea spikes insulin. There may be more things out there that don’t. These are what I remember off the top of my head😅
Yes, anything with calories will. However certain foods do more so than others. Sugars and carbs spike insulin the most, so if you are going to eat Greek yogurt I would suggest buying the tubs of unflavored, unsweetened Greek yogurt and adding some berries, nuts, stevia, or maybe even a few drops of vanilla extract to flavor it.
there is alot here! I have joined the 6 week plan. I am doing a keto diet + IF...fasting about 16-18 hrs/day.. 2 meals. The meals I do eat are about 1-2 hours from each other, so the second meal, I feel more full faster because I haven't completely digested. I was 196 lbs 2 weeks ago, 186 today at my weigh-in. I do my weights fasted, and sometimes I do kick in some cardio between as recommended. One thing I like is the 5/3/1 workout since its major muscles.
3 key factors for losing fat:
1) Fasting to lower insulin level
2) Resistance trainings to build lean muscles
3) Time and Determination
You forgot the main one which is a caloric deficit
Man you can't be in a caloric deficit and build muscle at the same time ,you just can't ...
@@iliasthhh3958 Sure you can.
Only as a beginner 😉
@@TheGous there are 3 ways you can build muscle while caloric deficit
Ilias Theod you can loose weight and maintain the muscles, therefore you need a high protein diet along with a calorie deficit but go small. That’s what I’m doing I need to burn some fat while maintaining my muscles
Woman's Weight Loss Secrets: The Unspoken Truth ebook gave me simple, actionable advice that made all the difference. Love this book!
He speaks facts. As a trainer myself i can say for sure that this guy knows very well what is talking about.
👍👍💪💪
Kostas strata7 Nice Try Gravity Transformation using different account to legitimize your Vids not gonna be bamboozled lmao
Why waste time creating fake accounts and comment on your own videos while focusing on creating quality videos?
FACT: Most trainers have no experience and are full of shit.
No fake accounts guys relax.. Just a supporter...
Some people seems to forget that it takes patience. It may depend on individual but it can take months to hit the goal you are aiming for. Just have patience.
Agreed. The hardest part
Months is even short lol
Exactly! Also, people think about losing weight like about a some-kind of a temporary trip: "I will do some exercises, lose fat/build super muscles and then I can stop doing that sh*#! ('cause I hate exercising of course)". That's why they always fail! It's not a short-time experience! Being healthy is a way of life. First you need to like it, then one day you realize you love it and you want to do it for the rest of your life! :)
Totally agree. I lost 45 pounds in the first 3 months but only lost 15 in the next 3 months. I'm at the point of bulking to try to lose fat and put on some muscle and it really does take lots of time and dedication.
AK 99 pook
I have chronic pain from 11 years of cancer affliction and surgery and your videos are helping me take control. Less pain and stress after two weeks of OMAD and some beginning body weight exercises and stretching. Your my hero! More useful than some of my doctors homie, seriously!
God bless brother
From personal experience one of the most important things are patience and consistency. This are all awesome tips :)
100%, consistency is the key. On the days that you don't feel like working out, you tell yourself, "that's nice, we're working out anyway". Obviously I'm not talking about if you are ill or have some other extenuating circumstances. If you're just a little bit tired, and not in the mood to work out, do it anyway. You'll be happy you did.
Okay I subbed after you said fasting is okay. I try explaining this to people and they think I’m starving myself. I really enjoy having 1 or 2 big meals a day within my limit because I find it way more enjoyable than eating little meals throughout the day.
Looks like he's holding an invisible basketball.
Because he is.
gegroet! mede nederlander
Ball is life bruh
I know I do the same thing when I talk
Hahaahahahaaha
To switch this around from the don't to the do...
The strategies that will help us get the health and body we want.
1. Gain muscle mass by lifting weights or using body weight exercises.
2. Focus on nutrients, not on calories. Learn what nutrients raise insulin and avoid them.
3. Eat fewer meals, not more, per day. Up to and including fasting.
4. If you don't like cardio, then find ways to incorporate cardio into your weight training. PHAs.
5. Spend your money on clean eating, not magic pills and potions.
Personally, I think #4 is bogus. Just find a cardio you like. How can you hate all cardio? Don't like dancing? Swimming? Jumping on the trampoline with your kids? Hiking through a wooded area? Sex? You truly hate all of those? I don't believe you.
Sex, kek
Cold showers first thing in the morning and walking while in a fasted state 👌
keepdancingmaria Ah, sex...you’re making a big assumption that I can get that, there 😂
@Flicey Then weight training circuits wouldn't be available either. Guess you are doomed.
You are overthinking way to much man. He is talking about GYM cardio.
To clarify on Lean Body Mass (for beginners), your workout shouldn't focus on isolation exercises and you probably shouldn't include them till you have built a strong foundation. You should be focused on compound exercises where your movement and load will impact a number of muscle groups at once. My advice: Eat whole foods and start a swimming / dead-lift regiment. Once you feel stronger start incorporating bench presses (chest & shoulder) with dumbbells only (build stabilizers). Then work on your pulling exercises. Important note(s): Eat carbs before you workout, only weigh yourself in the morning before you eat and stay away from trendy bullshit exercises (planking, destabilized weight-lifting, crossfit), diets AND THE UNREGULATED SUPPLEMENT INDUSTRY - Supplements are shit. Focus on being healthy & strong NOT vain.
Would doing australian pull ups and normal pull/chin ups help me to gain more lean body mass?
@@KOKOKOLOOLOLf course. The diet is what matters most. The absolute most important thing is consistency. I have one kidney and I'm shredded, not to mention a few other physical inabilities that make it harder for me and I'm in the best shape I've been at 33 years old. This guy is giving good advice. However if you want to start simple you can do what you described, just be consistent with those exercising and a good diet, you WILL see results. I would though incorporate a press leg workout and a solid press push chest workout, like a squat and push up, even if it's just body weight squat and push up. Get the full body involved.
Solid advice bro. I started intermittent fasting 2 years ago, within 3 months i went from 205lbs to 155lbs (i'm 5'8").
I ate 2 big meals a day within a 6 hour eating window and fasted 18 hours every week day (1500 calories a day) Gym 3-4 times a week (mostly weight resistant training).
I still had cheat meals and had a bit of alcohol on weekends, but on weekdays keep it clean.
Potent hey bro what kind of foods was you eating for your 1st and 2nd meals
^
Great tips thanks.
I do this which helps :
1. Do cardio in the morning BEFORE eating. Then wait 2 hours before you eat.
2. Throw away your scale. Find the part of the body you hate the most. Use a tape and measure it. Then after you begin a weigh loss program ONLY measure that.
3. EAT CLEAN. that means avoid the Bread, Booze, Sugar and Pasta /Pizza/Fries/Crisps.
I can do all of the things except pasta
Aliyah Aroma whole wheat pasta is beneficial even when cutting.
i'll die without sugar cause i'm addicted to tea
I like it 👍
David Barnard
Curious. Why eat 2 hours after training? If it will help me lose weight faster I’ll do it lol
me: wants to be ripped af
also me: does everything except exercise and diet
That just about sums up America
Vann Gogh I started lifting weights and now I just can’t stop. I’ll look down at my skin and I’ll see muscle tissue and striations there, and I’ll know that I’m ripping it and I’ll make that muscle group hurt, then go eat something good. If I’m going to the gym I’ll likely eat meat, rice, or something high in calories and the drive there will give me enough time to absorb all of those calories and turn them to ATP which allows the muscle to move for lifting more weight, which tears the muscle and the cells will bridge across during mitosis and create a longer fibril, increasing the mass of the muscle.
I like the fact that you're honest about your lack of motivation vs making excuses like some people.
Have you started doing things to get you to your ripped goals??
Vann Gogh have thou?
Yep, this is spot on. Biggest takeaway for people should be that this takes time, so learn to enjoy the process instead of hating your life until you reach your goal weight.
Brilliantly put.👍
Guess I owe you a long over due thank you. .... I've been watching you for months, and although the results have been incredible, what has been amazing for me is how easy it has become. Don't get me wrong. .... it was a hard start, but in a short time, it is actually effortless for me now. Thanks again!
I gotta say I've never really had success losing weight. Applying what I've learned from this channel and a few others I've lost 17.2 lbs in 2 1/2 weeks. 5'5 175 lbs now 158 lbs.
So helpful. Thanks for putting this out. The complex carbs and fasting totally make sense. Cutting out (most) simple carbs like white flour and white rice and increasing lean muscle mass has made a massive difference for me.
While fasting has many benefits, I relate the most to his approach about how eating fewer meals means larger quantities per meal and higher satisfaction.
Sir you are a legend! I wish I had seen your video earlier... I learned the things you talked about in 1 video in 2 months!
But yeah! Brothers and sisters never give up! Never say I can't! I lost 22 kilos in under 3 months... from a 103 kgs to 81 kgs. I've never felt this good about myself and my life before.
Give your negative thoughts nothing BUT TAKE FROM THEM EVERYTHING🐻👊🏻
Longtime listener I think you helping anyone is listening thank you
I agree with everything he stated except his advice on eating once a day. I am a endomorph body type and I ate once a day for a year and I was never fatter and lazier. Now I eat four times a day and the pounds are coming off not to mention my energy levels have drastically increased. You need to work with what body type you have, not one body type can eat or exercise the in the same way.
That's because body type has nothing to do with weight loss.. This hypothesis is based on bogus science..
@@jasonprevo2161 The science has yet to be disproved. Each body type mitigates their weight loss in different ways. like muscle gains come differently for each body type as well the science is solid and like I wrote has yet to be disproven. Just read any study on body types ANY STUDY.
@@greenthumbpatriot3295 you sit there and struggle to lose.. I'm just going to sit here with this new slimmer body that i got via cico..
@@jasonprevo2161 you assume too much, I’m losing weight and building muscle I’m getting in great shape have a nice day Dede.
He didn't say everyone should eat one meal per day. He said that it works, too, and not to make yourself eat several meals if you don't feel like it. That's what I like about this guy, he provides options.
This must be the best video on fat loss I have watched. FINALLY someone gets that kcal is not kcal!!!
I eat 3500 kcal and have literally no fat whereas when I eat less kcal but sugary drinks I store fat in very short period of time!
I came to check if he's gonna talk about the trimmer belt in the video thumbnail but it's not included in the 5 mistakes so yipee I'll keep using it 💪
mejo76 SAME
Same wtf lol
Omg same
This is why I clicked on this lol
Yes!! The smartest man on UA-cam! I pray to god everyone listens to you and nothing else... you couldn’t be more right about everything... I hate that I learned the hard way but I try to tell people and they just don’t want to hear that they can’t have a short cut.. I subscribed! You’re awesome man!
Eat quality, nutrient-rich foods. Every meal should contain a healthy source of protein, carbs, and vegetables. Discipline, diet, exercise.
This is something even fat people know
Yawn
“Protein, carbs and vegetables “......... vegetables have carbs in them. And, you missed out the fat. Fats are essential to humans. Vegetables are not actually essential, but are good for trace minerals and vitamins.
This is so true , ten rounds boxing , cutting my alcohol in half and cutting carbs , produced little to no results for me. When I hit the weights the fat just fell off
0:55 Kobe Bryant 😔 R.i.P
Stfu even kobe dontcare if u die
🙏🏽🙏🏽💔
Who? And why?
Shiny Sonny Are you blind. He was in the video at :55 smh
Carla Carla he really said 🚁💥🔥💀
Oh that scar face scene in the middle of your explanation is gold.
Lol right
5:41 I don't think Tony Montana was sniffing protein powder.....
It was Colombian protein powder.
Very effective weight loss powder though 🤣🤣
Pure whey
Dude always enjoy your videos. I watch them religiously! I'm signing up with a gym tomorrow. Going to do this thing 💪🏻
Icelandic low fat yogurt, also known as “Skyr”, is amazing. It gives you all the good things you would normally get from dairy products, but without the fat and carbs. And also, it contains more protein than for instance milk or greek yogurt
Chobani is good too, just don’t eat it too often!
Greek yogurt Total Fage 100 grams has 9,9 grams of protein !
123MRFRIENDZONED why can you not eat it often?
problem with fasting is that it will also lower your glucose levels overall, includin your brain which feads on it too. So fasting will result in a general state of tireness, fatigue, mood swings, problems in concentration and problem solving and generaly lower performances in all aspects. Although yes... it does hel in losing fat fast, i know that first hand. But for me personaly, being careful to what i eat and how much i eat(2-3 meals a day to a limit of under 2300 cals, but that just for my body) coupled with working out(not even a high amout... like about 3 times a week) helps me loosing or maintaining weight
Damnn yo I think you’re the most knowledgeable health fitness channel on UA-cam keep up the great work !
Watching this channel none stop these days. Thanks!
Im convinced that this guy knows everything..
Legit dude he’s like a fitness brainiac
I am definitely no expert. But isn't it a scare thought though that he may just be using many different medical terms, which makes it sound like he know everything. Also, even scientists still don't understand exactly how are bodies work.
Yes. All these things are helpful. And happy when I find my self incorpoating them. Its a process but feels so much better.
As if you used the Scarface coke binge scene for randomly adding whey protein to your day 😂 whoever edited this video is a comedic genius
Got to give props excellent video I really love the way you deliver the content, you word it in a way that makes it very easy for people to understand.
This guy knows what he's talking about. I watch your videos every day.
The only thing i disagree with is the fact he says its "totals over time" at 7:30. If you eat late at night and go to sleep your bodies metabolism will slow down thus absorbing more fats and etc than if you are in your daily routine.
Another helpful tip to fat burning is drinking sugar free coffee (like iced americano) before your workout
Apparently caffeine helps break down fat cells and coffee also helps your stamina and performance during your workout
Very nice... U r not harming ur viewers for commercial benefits from those companies. But telling d truth.
I always felt that fasting gave me more energy then eating those lean cuisine meals and low fat yogurts from the grocery store that made me more hungry after I ate them. I've been making big mistakes on my diet 🤔🤔🤔
Thanks for Video!
To be honest, it's all mental. I lost 57 pounds (26 kg) from 2 years ago to now (of course I've slowed down because I'm now at a good weight), and I can tell that if you really are dedicated and really really want to lose weight, you will eventually achieve it. Losing weight is not something you buy from a store like "oh I found this and I just decided to buy it, all mine now", but instead you just earn it. It's no easy job at first, especially if you've been sedentary and not taking care of your diet in your whole life, but again, if you decide to be healthy, you just won't really suffer (or at least you will be strong-minded enough to put it up with). It really does become a lifestyle (or at least for me) in that you start avoiding certain foods that are unhealthy and maybe start to work out, and most of all, it takes patience. Many people are desperate as hell in that they want all their old clothes to fit in only two weeks, but they don't realize that that is nearly impossible.
Also, many people spend a lot of money in unnecessary food or training memberships/clothes/gadgets thinking that those will work. In reality, buying a healthy life is like buying love: the money you spend on it has no correlation with success. Also, many people fail because they do not remain in silence. They are already posting everything to Instagram or Snapchat the first days of dieting / working out as to show off to others, but they might eventually give up and now they become just another clown lol. Losing weight takes resilience. Really, me and I'm pretty sure that 100% of others who also lost weight have made mistakes over and over again, i.e. sometimes I might do some workout but I get tired really quick after going all in very quick, which to me means I failed for that day, or maybe I just ate way too much for a meal and now regret it, but all these mistakes are 100% normal.
Like I said in the beginning, if you really choose to be healthy, you will achieve it no matter what. It is normal to fail for a day, or to feel like you want to give up, but you must undergo all this.
The protein powder/scarface clip had me cracking up
Love your channel! It's clear you care. Thanks for being out there!
Nickelback was right. Well all stay skinny cause we just wont eat.
We'll****
American Gadfly Well that escalated quickly
American Gadfly I wanna be a rock star 🥰.
need to keep the calories up but increase fats and protein and reduce carbs, not eating will only slow your metabolism down and you will see no results fat loss wise only eat into your hard earned muscle
One of the greatest channel ever
If Whey Protein is insuligenic, how can we avoid it to increase the insulin level? What protein powder do you recommend?
None
Pea protein?
this guy's editing has always been top notch
I eat whatever I want and just go hard in my workouts. That seems to work for me although I will admit I cut back on sweets.
That what works for you and that’s awesome that you found it. A lot of people think they have to even work out at the gym when they would do better taking a dance class.
Exactly. Just don't eat shit, eat enough lol
Work out hard and consistently and eventually you lose weight, not really rocket science
Thanks for all the info’s! I really love you channel and the way you present scientifically based facts on every observation!
Please make more videos on this specific topic and keep up with good work!
I used to kill myself at the gym with little to no results. I have managed to completely change my physique by eating right while having a frequent but mild exercise routine.
This very simple diet below, really changed my life. Of course you can make alterations but make sure that you keep the same balance of protein and carbs:
*Breakfast*
- Mug of oats & milk,
- 1 boiled egg,
- 1 fresh fruit
*Lunch*
- Green salad (with chicken-breast or tuna or beef meatballs)
*Snack*
- Banana & raw nuts
*Dinner* (always 4-5 hours before bed-time
- Either protein base, or carb-bases home-cooked meal. (Never 50-50, e.g. no meat with potatoes, pasta or rice)
- one slice of wholewheat bread
My exercise routine is now very mild, around 30-35', 4-5 times a week, at home and usually during the morning before i leave for work.
- I use a stepper for warm-up,
- I then move on to core exercises and on
- *day one* I work on my chest/biceps/legs while on
- *day two* it's back/shoulders/triceps.
My only equipment is a mini stepper, a couple of 15kg dumbbells and a yoga mat.
I know it seems like a lot, but I wish I had been doing the above for ages, rather than wasting my health, my time and money on stupid fad exercises, gym memberships and silly diets
@Richie Maz I prefer sweet potatoes instead of white because they contain more vitamins, minerals & fibres and less starch. Same goes for white rice. You can get carbs from everywhere. I don't see a point in carbloading unless you run marathons or something :) My workout routine isn't aggressive anymore because I used to get injuries that would set me back a few weeks or months. I prefer consistency instead. I also increase weights while decreasing reps and vice versa every couple of months and it seems to work for me.
@@terrypeacock8298 wow! That's a great diet. Are you getting results?
Finn The Goldfish they do work. They stop working if you stop doing it.
Good job it looks like a solid meal plan and routine to lose weight. Keep it up
Just came across your videos and ill like to say thank you for taking the time to inform others. I have not stopped watching videos since i came across you channel.
This actually helped, thanks
Wow. That PHA thing, I ve been doing it and didn’t even know that’s a good thing. Thank you sir.
Perfect ... i will try it from today ... meet you after 4 weeks to see the results
dont bother, you'll fail
@@Nicolewhite743 this made me lol, but that's fucked to say
you will make it.
So how its going?
Yeah, well? Hows the results?
The last time I watched a Gravity Transformation video was about 6 months ago and he had 280,000 subscribers, now he's over 500,000? How the......? Way to go!
Thank you so much it tells me that I’m doing the right thing
I made the change watching this dude, n saw amazing results. Brought it down to 12.7 percent from a potbelly
Max, if one was formerly healthy, stocky, and muscular but became sedentary for most of the last 7 years and has packed on a substantial amount of belly fat, has taken on your approaches, and is starting to see a quick increase in musculature, would one actually gain some weight at first if they are re-acquiring lean body mass [or becoming more musculature at a quick pace]?
Sure if youre gaining a lot of muscle in the beginning, but you should start to lose soon. If not reassess your plan
Gravity Transformation - Fat Loss Experts Please check out the Museum of natural history UA-cam channel today. There's a brand new talk about primates diets in nature that will lead you to the researcher. It's perfect for you. Scientific research at the highest level. Primates in nature vs humans in society, dietaraly speaking. Love your videos! Thanks for all the your hard work!
vmwindustries
Only that primates have a much longer digestive track than humans.
It allows the fiber to properly rot into fat.
And they eat insects.
We.. Don't.
I think you just changed my life
fasting for the whole day and having one 1600 cal meal end of day is insane...people have jobs they need energy throughout the day for...
I do that everyday. My lunch time , because of my shift, is at 4pm. So I don't eat till then
Your body gets used to burning fat, therefore keeping your energy levels up. Heck I can lift weights after 20 hours of fasting.
And you think that comes from food? Yeah. Tell that to anyone that does fasted training. I guess they are getting energy from the ether. You only need breakfast because that’s what your body is used to
I've done IF for a year and have had higher and more consistent energy levels. Dont have the mid afternoon crash at all anymore and sleep like a baby at night.
Some of my best weight training sessions came from working out in the morning after 12 hours of my last meal
I wish I had started before age 34 to start all this! But better late than never! 30lbs down the last 2 months.
Wow where was this video all my life . I knew fasting was a good thing I’ve been intermittent fasting for two weeks now and I’ve lost 17 pounds
Oprahsides Side For real?
I don’t know if that’s healthy
Kevin Sj i think its healthy cuz im losing weight not gaining
Oprahsides Side just a question though. Are you consuming enough calories? Don’t get me wrong that’s really awesome man. Just wanna make sure you don’t hurt yourself
vertrau Auf ihn no im definitely not im only eating UNDER 1200 calories a day and fasting its sounds extreme but for my weight because im in the obese category its okay to eat around 1000 to loose weight but even to that exent its not the best way but it works and in about a couple months once i lose more weight im going to up my calories ALOT MORE
Thank you for your inspirational videos and sharing your expertise. Man, you have helped me out a lot. Intermittent fasting has worked great for me since I hit my plateau. I only eat from 12-8pm and my first meal every day is raw vegan ! I am still not losing much weight because of increasing lean body mass through weight training and calisthenics. But that is fine since I am sure that I have lost muscle mass over the years, being so fat.
click on settings--> playback speed--> set to 1.75. Thank me later
Sounds like a bad eminem track. I recommend 1.5x, works perfect!
He doesn't speak slow
I have lost over 1000 pounds in my life. I just can't keep it off. This guy speaks the truth.
Could you include sources in the description please ? I agree wih you on most of the things you said as I’ve heard them before with sources, but there where some things that I can’t be sure about as I never see any sources, in this case the fasting (as I’ve heard the opposite without source as well...)
Please do a video for those who cannot lose weight because of fluid retention, it's my number one problem right now. My weight fluctuates from 2 to 4 kilograms because of fluid retention
Each of these videos makes everything so much more complicated.. to lose weight but not lose muscle, eat more protein in place of carbs, but be careful because too much protein will spike insulin levels. So don't eat a lot of protein. And don't eat whey protein unless you just worked out. But eat protein instead of carbs. WTF do I eat?
loltheworld Just do your weight training/cardio and eat smaller meals throughout the day or do intermittent fasting. If you find yourself getting hungry drink more liquids and eat more fiber. Eating too much protein shouldn’t be much of a problem. I competed in bodybuilding for awhile, then dropped 30 pounds just from dropping my daily calories. I tried intermittent fasting recently after that and I went from 12% to 7% body fat within a month and a half or less. You can have whey protein with some fruits as a meal replacement, it’s not as complicated as it seems unless your body/genetics have some abnormal issue. But this is the internet and everyone is a Guru so I’m sure someone will disagree. Most important thing is to stay away from processed sugars, processed foods and most types of bread, sprouted bread is a great replacement. But if you are only having two meals a day with intermittent fasting you should be fine with a little bread. Everyone’s a little different so it’s quite a science project. Make sure to understand labels and ingredients.
loltheworld fat, it doesn’t spike insulin like carbohydrates
Honestly they do make it Uber complicated. I lost 10kg around 14yo and 8kg around 20. First time slooooowly gained it back but I grew5cm it was fine. Second time maybe had 4of 8lost back. Each time maybe 3months?first time paying attention to food, tons of water, and 16km bike daily +50on weekend. Second time mainly 50km 2-3times a week.
As always, knowledgeable, high quality stuff.
Thanks so much for these videos Max. They help me alot 😊
Destroying many of my thoughts about diet and exercise. ....... and very appreciative for the solid and good information.
These videos are a treasure trove of real information. Thank You!!!!!!!!
I’m doing the fasting thing and I always think it’s not working but the scales says it does. But I always need recognition from gravity transformation
bruh i dropped 30 pounds in 4 months just by skipping breakfast and dinner everyday
That’s called the omad diet. I’m doing that now. Lose 6 pounds in a week. 24 pounds to go.
@Clarissa once he goes back to breakfast en dinner he ll be fat as fuck, this way doesnt work.
I have been losing weight and not muscle mass. Though I look similar in the mirror my clothes state otherwise. I have noticed more muscle growth and I feel energetic and alert. I love watching this channel because it has facts that have helped me lose weight even though I have no gym equipment at home
0:55 just when I thought I was overcoming this grief. :( rip
Grief ???? About what !?????
actually a channel worth subscribing too.
Thanks for great i fo. Its best to just remove ALL dairy from the diet.
For fat loss i agree
Just know how to include it, I get 500 ml of half skim milk a day, I drink 100 ml to break my fasting, 300 ml with my post workout shake and I split the rest to small 50 ml portions
I could delete yogurt, even fat free version, but half & half from my coffee? Out of my cold dead hands. Lol
He is very knowledgeable....one of the best presentations of facts I've seen on this topic.
I really like your message. Do you have any input on isometric exercises?
Fasting really does work. Lost 80lbs so far this year. Dumbbells and walking also played a big part as well.
Jay Cee what type of fast u on n how long did it take to lose 80
Gravity! That's wat his shirt says😌
This guy knows how to motivate. Thanks buddy!
lost 8.8lbs in 2 weeks just by calorie counting with medium weight lifting every day
👉😎👉
Daniel Brown wow that’s so positive and nice. How about you shut ur mouth and let the man be
Feinchan I swear I lost 24lbs in 3 weeks. It was harsh but I did it! I won’t do it again tho lol
@@Someone-ck9np what did you do to lose that much weight?
But is Daniel right too? Because I want to know if he didn't so i can emulate it.
I’ve been eating clean and doing weight training for a year. The first 6 months I lost 50 lbs and added lean muscle. The last six months I have lost 0 lbs and haven’t added any more muscle. I’ve been at a plateau with weight loss. Intermittent fasting doesn’t even work. Also I can’t lift any more weight than I could 4 months ago. The first 6 months I felt great and had a ton of energy. The last 6 months I am constantly tired. Not getting any results at all is beyond stressful
I'm eating 500 g of ligth Greek yogurt day ....not anymore
You mention ‘get things done’ and ‘not constantly thinking about food’ when intermittent fasting.
However, as someone with an eating disorder and struggling with relapses and recoveries, I constantly think of food no matter what.
I’ve been IF for about 3 months now, and it’s easier on days I’m at work for many hours a day.
Keeping yourself busy with other things can help a lot
It depends on what type of eating disorder you have, but if it is anorexia or bulimia a diet like Intermittent fasting that is suited for weight loss is not going to be very good for you.
If you are overweight and suffer binge-eating then it will certainly help, though.
As someone who has worked with anorexic people before I can tell you that if you push through your eating disorder and achieve a more healthy outlook on nutrition that your pervasive thoughts of food will lessen and go away over time.
So now we need to avoid cottage cheese, whey, and casein. I can see how beginners just getting started with weight loss would get turned off to the whole thing with videos like this.
Every single video and article I have seen so far has only made me more confused. All of them have are diferent. I try to combine what makes more sense to me but still it is hard.
I have been eating cottage cheese though and am losing weight 😂
@@DaferrFN 0.0 that's good
He didn’t mean avoid. He said that if you’re having a ton of dairy, it can be a reason you can’t lose weight because they raise insulin more (and more quickly) than other sources of protein.
I don't see how you got that from this video. He spoke of balance. He said dairy was fine but not to overdue it, pretty much like everything. This guy doesn't preach absolute restriction.
Love this dude he knows his thing
John 16: 31-33 "Do you now believe?" Jesus replied. "A time is coming and in fact has come when you will be scattered, each to your own home. You will leave me all alone. Yet I am not alone, for my Father is with me. "I Have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world."
@@emmacahill5502 Do not be wise in your own eyes;
fear the Lord and shun evil.This will bring health to your body and nourishment to your bones. Proverbs 3:5-8
Amen
What does this passage mean in relation to the video
This guy help me a lots., thanks Sir for your Share a knowledge., keep it up.
We all can count calories that we are taking in easily but how do we calculate the calories going out?
A smart watch is a good way to keep track
Find out what your BMR is and then add the calories burned for what ever activities you do for the day. It won't be exact but you get a "better" measure of what you could be burning off. It darn well worked pretty close for me.
I love your content. Very very informative. 😊😊😊
Does Greek yogurt spike insulin?
Yupp
Yes. Everything besides water, stevia, black coffee and green tea spikes insulin. There may be more things out there that don’t. These are what I remember off the top of my head😅
What about lemon water?
Healthy fats don’t trigger insulin
Yes, anything with calories will. However certain foods do more so than others. Sugars and carbs spike insulin the most, so if you are going to eat Greek yogurt I would suggest buying the tubs of unflavored, unsweetened Greek yogurt and adding some berries, nuts, stevia, or maybe even a few drops of vanilla extract to flavor it.
there is alot here! I have joined the 6 week plan. I am doing a keto diet + IF...fasting about 16-18 hrs/day.. 2 meals. The meals I do eat are about 1-2 hours from each other, so the second meal, I feel more full faster because I haven't completely digested. I was 196 lbs 2 weeks ago, 186 today at my weigh-in. I do my weights fasted, and sometimes I do kick in some cardio between as recommended. One thing I like is the 5/3/1 workout since its major muscles.
I absolutely hate the V shred ad's before all of the fitness channel videos
Awesome videos bro!! Always great content and very helpful