References 1. How aggressively you set up your calorie deficit/diet and how fast you lose weight should be based on your body fat percentage. bit.ly/3kbEGaU 2. Low-fat diets appear to decrease testosterone levels in men pubmed.ncbi.nlm.nih.gov/33741447/ 3. A calorie deficit can trigger physiological changes that impair recovery, such as a reduction in testosterone and IGF-1 levels and an increase in cortisol. www.ncbi.nlm.nih.gov/pmc/articles/PMC3569090/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2673798/ pubmed.ncbi.nlm.nih.gov/20368473/ 4. Some of the studies that we’ve covered multiple times before on this channel are the ones that show there is a very close correlation between strength and muscle mass pubmed.ncbi.nlm.nih.gov/24169471/ pubmed.ncbi.nlm.nih.gov/10956365/ pubmed.ncbi.nlm.nih.gov/11990746/ 5. Research links the regular consumption of an egg-based breakfast to increased weight loss over time. www.ncbi.nlm.nih.gov/pmc/articles/PMC4863262/ 6. “Egg breakfast, which is associated with an increase of serum PYY and GLP-1” pubmed.ncbi.nlm.nih.gov/24923232/ 7. Research shows that calorie cycling improves diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction. pubmed.ncbi.nlm.nih.gov/24829732/ pubmed.ncbi.nlm.nih.gov/23591120/ 8. “It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.” ttps://pubmed.ncbi.nlm.nih.gov/8563679 9. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, ttps://pubmed.ncbi.nlm.nih.gov/8563679 10. Fiber is highly satiating. Research shows that for every 14 extra grams of fiber people consume, food intake tends to reduce by around 10%. pubmed.ncbi.nlm.nih.gov/11396693/ 11. Scientists estimate Australian Aboriginals ate between 40-80 grams of fiber per day. pubmed.ncbi.nlm.nih.gov/19087457/ 12. “The overall dietary intake of fiber from all sources ranges from about 150 to 225 g/d for an adult male.” pubmed.ncbi.nlm.nih.gov/20416127/ 13. Being inconsistent with your eating schedule increases hunger while impairing insulin sensitivity, and the thermic effect of food, all of which can impair belly fat loss. pubmed.ncbi.nlm.nih.gov/15220950/ pubmed.ncbi.nlm.nih.gov/15085170/ pubmed.ncbi.nlm.nih.gov/25755093/ pubmed.ncbi.nlm.nih.gov/25545767/ 14. An increase in cortisol tends to impair belly fat burning, which partially explains why people with chronically elevated cortisol levels are characterized by abdominal obesity. pubmed.ncbi.nlm.nih.gov/9467584/ pubmed.ncbi.nlm.nih.gov/7673425/ 15. As acetate enters your blood, fat burning is majorly suppressed, which causes most of the fatty acids in your blood to be stored as fat. pubmed.ncbi.nlm.nih.gov/10539756/ 16. Nine servings of alcohol post-workout decreased protein synthesis by 24%. www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/ 17. “We conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and/or subsequent performance.” www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/ 18. Research shows consuming more omega-3’s improves exercise performance, muscle growth, and lean body mass. link.springer.com/article/10.1007/s11332-016-0322-9 www.ncbi.nlm.nih.gov/pubmed/30052800 www.ncbi.nlm.nih.gov/pubmed/26679702 19. Ab-specific training won't help you burn fat off your belly without Losing Muscle. For example in the study below, after doing four hours of ab training a week for six weeks, “there was no significant effect . . . on body weight, body fat percentage. . . or abdominal circumference.” pubmed.ncbi.nlm.nih.gov/21804427/ 20. Bulking aggressively doesn't increase muscle growth compared to a more moderate approach, as shown by a 2013 study published in the European Journal of Sport Science. pubmed.ncbi.nlm.nih.gov/23679146/ 21. A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent See figure 1.9 pubmed.ncbi.nlm.nih.gov/22002517/
0:40 1. Base caloric intake on current body fat percentage 2:30 2. Maintain training intensity as you cut down 4:30 3. Calorie cycling 5:54 4. Make sure your diet contains enough fat 7:15 5. Avoid excessive Cardio 8:22 6. Limit or avoid alcohol 9:17 7. Get enough fiber and protein 10:45 8. Eat a high protein breakfast 11:50 9. Maintain a consistent eating schedule
I wish every person reading this incredible health! 💪🏼 remember, you can’t change your body in a day, it’s small steps day after day! And it starts with right now 🙏🏼
facts I'm going on year 4 now no supplements and I'm just starting to see all around progress the first year I lost most of my back fat lol the belly is the worst spot to hit i swear
Ngl so far the bodybuilding community has been the least toxic n most supportive one I've ever been a part of Now having that said I think all of us guys with six packs secretly criticize and judge other guys with six packs and be like I bet he didnt get there naturally pfff my body is way better or something like that But we're still nice n supportive to each other When it comes to bodybuilding we're all think like girls when they spot a girl that's prettier than them 😂😂😂😂
You nailed it. Took me 31 years to realize how much I enjoy working out and caring about my health. Every time I would go all out on eating healthy, I would screw up and quit. My new system was to make one small change a week. As the weeks went on, I became more and more healthy. It’s easier on the mind and it’s fun to figure out what the next change will be. I’ve been doing this for the last 2 years. Working out on top of diet change is giving me crazy results. I wish I started this whole health thing years ago.
I lost over 70lbs in last year. If you want to lose fat you need to train hard and eat clean. This is my story, the things started to change after I took diet from Dietarize. Diet was plain simple and easy to follow, training was something like home workout (three times per week). I lost 11lbs of fat in first month already... This may be the best stuff on internet right now... You also have some other online diet helpers, but believe me personal trainers are too much expensive.
@@brandonteixeira7644 im 6 months late, but you can eat whatever you want tbh. eat 2 buckets of ice cream as long as your calorie deficiting you will automatically looose weight. Calorie deficit meaning eating less then what your supposed to eat people think its rly hard to loose weight all you have to do is cut out 400-500 calories from your meals everyday you dont even need to workout or eat healthy lol
Febuary 1st I was 419 pounds. I started eating healthier. March I incorporated the track. July I added the gym. Now I am 342 with no goal weight to loose. Wherever this takes me is where I will be . I cant stop . I am now addicted to working out. Rush from endorfins feel better than a large grease pizza.
Don't over think things I've had a recent break from UA-cam lifts but honestly this last 12 months has been a complete transformation I'm not on social media but I've followed the compound movement progressive overload method as well as Ryan Hutchinson low weight high rep method on isolation exercises such as lat raises , I eat 180 grams of protien but are not super strict, its been life changing at 32 having never been in a gym to see how my body and mind as changed, lower anxiety levels happier family life, I wish everyone on this group a great 2022 and I hope you reach your goals
One of the best videos I've seen related to this topic. Very clear and realistic. I can see myself doing in the past some of the mistakes you mentioned and how avoiding those my health improved. So I can say this videos says the truth and everyone can feel safe following his recommendations. Congratulations
I'm currently stuck in the dreaded "lose fat without losing muscle" conundrum. It's a tough balance, but it's possible. And this video 100% answered any questions I had. Thank you
@@vitto1458 varies for every individual. Best way is to use the online calculator for how many calories you need. Then eat that number of calories a day for a week. Weigh at the start and see what you gain/lose at the end of the week. Then either add say 200 or take off 200 and repeat untill you're either losing 1kg a week or whatever you want to achieve. It's recommended to drop weight slowly though otherwise it can cause you to lose more muscle in the process
I have to give it to you this chart.We're talks about category athletic.Average overweight and obese is the only chart that i've seen that actually makes sense. Some charts say that from average, it takes you all the way down to obese and that's not true your chart makes so much sense. You definitely do the research great job👍
I love these facts it inspires me and if any of you guys feel distressed or discouraged just remember if you practise or try to do something you will eventually start doing it all the time .
I'm 27, strongest I've ever been (ex: I max bench 325) but am also 5-10 pounds heavier than I think I should be at 190 pounds. I've been following fitness/diet plans for years but have some stubborn spots I really want to get rid of. I thought this video was awesome and just used your link to see what my ideal consumption should be. Def trying this 6 week program out and subbed as well. Great information.
Great video Iv just started my training today I’m not going to be one of those people making new year’s resolutions I’m doing it now so il be a couple of months ahead of them 💪
I highly concure with his evaluation of the use of alcohol in the diet. Not drinking has help my health in many ways; physically and mentally. The extra energy and time that are spent making up for the drinking and excess calories, isn't worth it. Stay healthy and stay sober. 🙏
Especially after 30. I drink maybe 3-5 times per year because after turning 30 it takes me 2 days to fully recover from a hangover. 2 days of no energy, no appetite, and no motivation doesn't fit with an active lifestyle.
I startet this month with the gym (3 times with a Personal Trainer a week and 2-3 times of cardio a week); every Monday we do a follow up and there we can see that I’m loosing fat and gaining muscle while reducing weight. Top combination. Everyday I aim for 160 gr of protein intake. I am 1,70m and started with 86,5 kg and now I am at 82,5kg. 10 more kg to go
i lost 5 kg in 5 weeks in march/april. really saw how my muscles were fading. i did fasting - only ate 2 times - at 12:00 and at 18:00. mostly high-protein food with a little fat. no sugar no salt. i think i was way below the calories i should have taken and this resulted in muscle loss. or maybe because i only did Abs workout and didnt train arms shoulders chest back legs. probably thats the reason. Now im am very focused and motivated and i will do the cut right this time after my bulking period ends. Thanks for the tips.
I bulk, then cut. Bulk, then cut. But I'm not here to talk about that. As a natty, when cutting, the lack of recovery is real and the worst part of cutting.
Thanks for your videos. It so great that I see the results of losing fat consistently in the past 5 months, and many things I do come up in your videos. And I get some new ideas too!
In the body weight example. At 170 X 0.2 is 34 not 16, unless you were using kilograms as the weight and didn’t convert it. 1 gram of fat = 9 calories so 16 grams is only 144 calories, even 34 grams of fat is only 306 calories…unless you are eating less than 1500 calories per day then that is less than 20% of your caloric intake for the day and is definitely a low fat diet
Weight-loss is a journey and experience something to be appreciated and that takes time its magic in its own way its a goal a good goal to go for not a addiction or pbsession just like food it tastes good but you can get addicted or access . Just have fun and know that it is a helpful thing you are doing and this teaches us to be very very careful with your body .
Very helpful,thanks a lot. I´m in the last fase of fat loosing, just little belly and love handles but even with a rich protein diet i´m loosing muscle mass. It´s a vicious circle.
A body can stay on only each of these states. Anabolic window: Caloric Surplus> Muscle Build> Slow increase in Fat% Catabolic Window: Caloric Deficit< Fat Burn< Decrease in Muscle Mass Plateau: Caloric Mantainence= No change in muscle and fat Mass. Cycle each stage every year for 3 months each with a monthly break in between to stay healthy. Life is not all about gym gains. Get healthy in general year arround.
I do agree with that, about inconsistent eating schedule. Because I dont usually eat before 12 so my breakfast is more of a lunch. But when I do eat early 9/10 am I tend to eat more those days .
Excellent video. I quit smoking and it messed me all up. I got weaker and gained weight. It is frustrating. After 6 weeks I am slowly starting to head in the right direction.
I lost 5kg in 3 weeks i only eat avacados homemade yogurt fruits etc i feel Great my knees don't hurt anymore. 84 now my goal is 75kg I'm hardcore dieter
David Adams, You are a smart guy! Anytime the metric (kg-meter) system is mixed with with english (LB-feet) the results are wrong. Conversion to kg needs to be included in his formula. 170 LB X (KG/2.205 LB) = 77.1 KG.
I have been on a weight loss mission since the strt of the year all junk foods gone soda gone i have been very strict with wht I eat i have been training 4-5days a week as I am 46yrs old so I need to rest as I was badly out of shape I had put on 115pounds so far I have lost 75pounds and feeling sick much better all thats left is the bottom of my stomach and it still hangs down but top is flat so I'm struggling getting rid of the bottom part I have tried different things slowly its is getting smaller but very slowly I suppose it's been 10mths and I have lost 75pounds to lose 115pnds it does usualy take 12mths plus buy i just get impatient and sometimes even feel im never going to get rid of that bottom part of my stomach I hate it it looks bad i suppose I shldnt of let myself get like that but All in all I have been using alot of the things I learn from this channel and its worked or working i shld say 👊👊thanks so thanku very much ..
I'm currently 205ish standing at 5"10. Working out 6 days a week 1-2 reps from total failure on every set, optimal exercise choices, consistently moving up in weight or doing the same weight better with every rotation and I'm keeping track ending every workout with the bike or power walking at 4.0 on the treadmill for 10 mins. Lost roughly 15 lbs last month. I'm using my fitness pal app to track calories and I set it to about 1500 calories a day and I absolutely never go over. Usually I'm between 1300-1400 daily max. I eat super clean. Half a chicken breast and a carb like brown rice, quinoa, broccoli, or salad for lunch every single day when I get home from the gym. Dinner is usually similar with a protein of some sort, a vegetable and another carb with olive oil for fat. I still got about 40 lbs to lose in the long run. I expect to be around 180 by June ideally. It's the end of April now. I feel great and my energy has been solid.
Im doing Heavy Eating every sunday and the other days is the zigzag meal every night, Vegetables with Meat and next day just yogurt with 1 small pack of popcorn. every morning i eat Rice for Carbohydrates 1 whole week. After seeing this i think i diet too much in the past cause i drop weight faster but now it become stable, i guess.
There are many videos online about fat burn drinks, that you can mix yourself in the morning and at night. Could you do a video about that? For example a cucumber and Ginger drink vs a protein shake...
bro i have been lifting for 9 years now and this is the first time i am learning how to cut weight. just been bulking for the last 2 years cuz i trained only for fun the other years. this is harder than bulking for sure :D
For meat eat lamb steak ( with no added growth hormones or antibiotics )instead of pork or chicken or beef .lamb promotes muscle growth and fat loss .and lamb is higher omega 3 s and is high in protein and creatine and much healthier for you .you can cook or grill lamb the same as beef .
Cut out carbs eat lots of meat eggs fruit and vegetables protein powder and 0 fat greek plain yogurt. Drink plenty water. Easy. Im still doing it and it's the best nutritional eating plan I've ever done so far
I have only lost 1.2 kg of weight in the past 2 months, while I was regularly training and I was also in a 600 calorie deficit But still had such a little progress maybe it was because I have hypothyroidism. Any solutions I would be very grateful.
Have you actually calculated your calories by weighing your food and finding out how much you lose a week? Every Monday morning after urinating wiegh yourself before you eat or drink anything. Food and liquids can literally add 5 pounds and cause major fluctuation in your weight.
@@jaxjaeger5487 So youve probably lost some fat but gained muscle which weights more, so your body weight increases but you're actually getting leaner but more muscle. Its a common error many people make, they think dam I'm following my diet and cal count but my weights not going down and that's why ;). Youre very likely heading in the right direction just get some callipers to help give you a general idea of your body fat percent, don't worry to much about overall body weight as long as your fat percentage is not going up then your weight increase is down to muscle growth...
At around 6:57, talking about getting enough grams of fat, the formula to calculate is pounds X 0.2. The example given was 170 pounds x 0.2 which came out to 16 grams? 170 x 0.2=34, so I'm confused how to get 16 grams from this??
As always excellent videos. It always motivates me to do my best after watching your videos. Thank you for your hard work of making these. Best wishes for your future endeavors.
I’m still about 30% body fat. Does the cardio interference effect pertain to me too??? because I often do fairly intense strength training, and then intense cardio on the bike, but I am seeing results. Given my size though, I feel like I should be seeing them faster with my activity, level and diet change.
Weight lifting is better because you build bigger muscles. Having more muscles on your body increases your metabolism. Meaning your body will need more calories to maintain or grow muscles and make your weight loss easier or faster.
References
1. How aggressively you set up your calorie deficit/diet and how fast you lose weight should be based on your body fat percentage.
bit.ly/3kbEGaU
2. Low-fat diets appear to decrease testosterone levels in men
pubmed.ncbi.nlm.nih.gov/33741447/
3. A calorie deficit can trigger physiological changes that impair recovery, such as a reduction in testosterone and IGF-1 levels and an increase in cortisol.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3569090/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2673798/
pubmed.ncbi.nlm.nih.gov/20368473/
4. Some of the studies that we’ve covered multiple times before on this channel are the ones that show there is a very close correlation between strength and muscle mass
pubmed.ncbi.nlm.nih.gov/24169471/
pubmed.ncbi.nlm.nih.gov/10956365/
pubmed.ncbi.nlm.nih.gov/11990746/
5. Research links the regular consumption of an egg-based breakfast to increased weight loss over time.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4863262/
6. “Egg breakfast, which is associated with an increase of serum PYY and GLP-1”
pubmed.ncbi.nlm.nih.gov/24923232/
7. Research shows that calorie cycling improves diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction.
pubmed.ncbi.nlm.nih.gov/24829732/
pubmed.ncbi.nlm.nih.gov/23591120/
8. “It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.”
ttps://pubmed.ncbi.nlm.nih.gov/8563679
9. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value,
ttps://pubmed.ncbi.nlm.nih.gov/8563679
10. Fiber is highly satiating. Research shows that for every 14 extra grams of fiber people consume, food intake tends to reduce by around 10%.
pubmed.ncbi.nlm.nih.gov/11396693/
11. Scientists estimate Australian Aboriginals ate between 40-80 grams of fiber per day.
pubmed.ncbi.nlm.nih.gov/19087457/
12. “The overall dietary intake of fiber from all sources ranges from about 150 to 225 g/d for an adult male.”
pubmed.ncbi.nlm.nih.gov/20416127/
13. Being inconsistent with your eating schedule increases hunger while impairing insulin sensitivity, and the thermic effect of food, all of which can impair belly fat loss.
pubmed.ncbi.nlm.nih.gov/15220950/
pubmed.ncbi.nlm.nih.gov/15085170/
pubmed.ncbi.nlm.nih.gov/25755093/
pubmed.ncbi.nlm.nih.gov/25545767/
14. An increase in cortisol tends to impair belly fat burning, which partially explains why people with chronically elevated cortisol levels are characterized by abdominal obesity.
pubmed.ncbi.nlm.nih.gov/9467584/
pubmed.ncbi.nlm.nih.gov/7673425/
15. As acetate enters your blood, fat burning is majorly suppressed, which causes most of the fatty acids in your blood to be stored as fat.
pubmed.ncbi.nlm.nih.gov/10539756/
16. Nine servings of alcohol post-workout decreased protein synthesis by 24%.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
17. “We conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and/or subsequent performance.”
www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
18. Research shows consuming more omega-3’s improves exercise performance, muscle growth, and lean body mass.
link.springer.com/article/10.1007/s11332-016-0322-9
www.ncbi.nlm.nih.gov/pubmed/30052800
www.ncbi.nlm.nih.gov/pubmed/26679702
19. Ab-specific training won't help you burn fat off your belly without Losing Muscle. For example in the study below, after doing four hours of ab training a week for six weeks, “there was no significant effect . . . on body weight, body fat percentage. . . or abdominal circumference.”
pubmed.ncbi.nlm.nih.gov/21804427/
20. Bulking aggressively doesn't increase muscle growth compared to a more moderate approach, as shown by a 2013 study published in the European Journal of Sport Science.
pubmed.ncbi.nlm.nih.gov/23679146/
21. A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent
See figure 1.9
pubmed.ncbi.nlm.nih.gov/22002517/
ازوجك
Can u do videos like these more women friendly. The chart at the beginning, it said it was for men, can women also use it?
Love this channel . I went from Man titties "D" cup to a "B" cup. # Man titties. Keep up the videos please .thank you
Lezzgoo
6:53 How is that a correct computation? Thanks in advance!
0:40 1. Base caloric intake on current body fat percentage
2:30 2. Maintain training intensity as you cut down
4:30 3. Calorie cycling
5:54 4. Make sure your diet contains enough fat
7:15 5. Avoid excessive Cardio
8:22 6. Limit or avoid alcohol
9:17 7. Get enough fiber and protein
10:45 8. Eat a high protein breakfast
11:50 9. Maintain a consistent eating schedule
Not all heroes wear capes
👑
youre a hero!
Lezzgoo!
Time saver,.......thanks.
I wish every person reading this incredible health! 💪🏼 remember, you can’t change your body in a day, it’s small steps day after day! And it starts with right now 🙏🏼
Oh you can change it in a day. Eat 5 Big Macs w fries and go to bed right after 😂
facts I'm going on year 4 now no supplements and I'm just starting to see all around progress the first year I lost most of my back fat lol the belly is the worst spot to hit i swear
Ngl so far the bodybuilding community has been the least toxic n most supportive one I've ever been a part of
Now having that said I think all of us guys with six packs secretly criticize and judge other guys with six packs and be like I bet he didnt get there naturally pfff my body is way better or something like that
But we're still nice n supportive to each other
When it comes to bodybuilding we're all think like girls when they spot a girl that's prettier than them 😂😂😂😂
@@hunterreese156 yikes 😬
You nailed it. Took me 31 years to realize how much I enjoy working out and caring about my health. Every time I would go all out on eating healthy, I would screw up and quit. My new system was to make one small change a week. As the weeks went on, I became more and more healthy. It’s easier on the mind and it’s fun to figure out what the next change will be. I’ve been doing this for the last 2 years. Working out on top of diet change is giving me crazy results. I wish I started this whole health thing years ago.
I lost over 70lbs in last year. If you want to lose fat you need to train hard and eat clean. This is my story, the things started to change after I took diet from Dietarize. Diet was plain simple and easy to follow, training was something like home workout (three times per week). I lost 11lbs of fat in first month already... This may be the best stuff on internet right now... You also have some other online diet helpers, but believe me personal trainers are too much expensive.
Tren hard and eat clen, oh anavar give up
i lost 132.277 since start of year till present and continuing
@@Vdanman nice dude keep pushing!, I lost 60lbs so far :)
What did you eat?
@@brandonteixeira7644 im 6 months late, but you can eat whatever you want tbh. eat 2 buckets of ice cream as long as your calorie deficiting you will automatically looose weight. Calorie deficit meaning eating less then what your supposed to eat people think its rly hard to loose weight all you have to do is cut out 400-500 calories from your meals everyday you dont even need to workout or eat healthy lol
Febuary 1st I was 419 pounds. I started eating healthier. March I incorporated the track. July I added the gym. Now I am 342 with no goal weight to loose. Wherever this takes me is where I will be . I cant stop . I am now addicted to working out. Rush from endorfins feel better than a large grease pizza.
It feels amazing to lose weight but man that weight loss high can push you to go every day lol. Good job! Keep pushing man! You're doing great
Keep it up man! 👍🏼
Outstanding 👍
Niceee
Congratulations!! Keep it up!!
Don't over think things I've had a recent break from UA-cam lifts but honestly this last 12 months has been a complete transformation I'm not on social media but I've followed the compound movement progressive overload method as well as Ryan Hutchinson low weight high rep method on isolation exercises such as lat raises , I eat 180 grams of protien but are not super strict, its been life changing at 32 having never been in a gym to see how my body and mind as changed, lower anxiety levels happier family life, I wish everyone on this group a great 2022 and I hope you reach your goals
Blessings! 🙏🏾🤝🏾 I am proud of you
One of the best videos I've seen related to this topic. Very clear and realistic. I can see myself doing in the past some of the mistakes you mentioned and how avoiding those my health improved. So I can say this videos says the truth and everyone can feel safe following his recommendations. Congratulations
I'm currently stuck in the dreaded "lose fat without losing muscle" conundrum. It's a tough balance, but it's possible. And this video 100% answered any questions I had. Thank you
Literally all you need to do is be in a slight calorie deficit and continue as you normally would. 2 steps. Done
@@TheSamiswellcool how much is slight ?
@@vitto1458 varies for every individual. Best way is to use the online calculator for how many calories you need. Then eat that number of calories a day for a week. Weigh at the start and see what you gain/lose at the end of the week. Then either add say 200 or take off 200 and repeat untill you're either losing 1kg a week or whatever you want to achieve. It's recommended to drop weight slowly though otherwise it can cause you to lose more muscle in the process
@@TheSamiswellcool thank you thats the thing, I’m afraid of losing too much muscle when losing fat
@@vitto1458 just make sure you don't lose it too fast. You'll still lose some muscle but you won't lose loads like you would on an extreme cut.
I have to give it to you this chart.We're talks about category athletic.Average overweight and obese is the only chart that i've seen that actually makes sense. Some charts say that from average, it takes you all the way down to obese and that's not true your chart makes so much sense. You definitely do the research great job👍
Also what people dont understand that excercising is a plan is a goal it is not an obsession and addiction .
I love these facts it inspires me and if any of you guys feel distressed or discouraged just remember if you practise or try to do something you will eventually start doing it all the time .
This is where I am right now thanks for the tips Max!! 💪🏻
I'm 27, strongest I've ever been (ex: I max bench 325) but am also 5-10 pounds heavier than I think I should be at 190 pounds. I've been following fitness/diet plans for years but have some stubborn spots I really want to get rid of. I thought this video was awesome and just used your link to see what my ideal consumption should be. Def trying this 6 week program out and subbed as well. Great information.
Use the calculation of your calories then check your weight. If it goes up slightly decrease the calories until you lose a little each week
This is exactly the video I needed from you today. Good stuff.
Great video Iv just started my training today I’m not going to be one of those people making new year’s resolutions I’m doing it now so il be a couple of months ahead of them 💪
Everything takes time. The problem is, people easily gave up when they don't see the result instantly.
100% correct - delayed gratitude is hard to understand with a world where we can get lots very fast
@@sean.momentumyep
I highly concure with his evaluation of the use of alcohol in the diet. Not drinking has help my health in many ways; physically and mentally. The extra energy and time that are spent making up for the drinking and excess calories, isn't worth it.
Stay healthy and stay sober. 🙏
Especially after 30. I drink maybe 3-5 times per year because after turning 30 it takes me 2 days to fully recover from a hangover. 2 days of no energy, no appetite, and no motivation doesn't fit with an active lifestyle.
I rate this channel 100, even by the ending you was straight forward with all
The information and not just selling your viewers dreams
this is genuinely the best and farmost knowledgeable fat loss video i have ever seen
I startet this month with the gym (3 times with a Personal Trainer a week and 2-3 times of cardio a week); every Monday we do a follow up and there we can see that I’m loosing fat and gaining muscle while reducing weight. Top combination. Everyday I aim for 160 gr of protein intake. I am 1,70m and started with 86,5 kg and now I am at 82,5kg. 10 more kg to go
how is it now?
i lost 5 kg in 5 weeks in march/april. really saw how my muscles were fading. i did fasting - only ate 2 times - at 12:00 and at 18:00. mostly high-protein food with a little fat. no sugar no salt. i think i was way below the calories i should have taken and this resulted in muscle loss. or maybe because i only did Abs workout and didnt train arms shoulders chest back legs. probably thats the reason. Now im am very focused and motivated and i will do the cut right this time after my bulking period ends. Thanks for the tips.
Did you did that everyday cause i think that should be two days of a week
I bulk, then cut. Bulk, then cut. But I'm not here to talk about that.
As a natty, when cutting, the lack of recovery is real and the worst part of cutting.
"As a natty". Brah, you have basketballs for shoulders.
@@whysosrs5534 ever hear of More Plates More Dates? Lol
Bro you are just something else. Watching from Gambia 🇬🇲. You really motivating me
That Channel is just the most beautiful thing I ever seen. Thanks for all the help!
I run long distance. You answered what I needed to know years ago.
Use Cardio to train the heart and lung, and increase mitochondria.
Your channel is one of the best hands down!!!! :-D
ازوجك
Agreed I’ve watched majority of his videos and get some joy when I see he’s done a new one
Fact!!
Agree.... Can you share some of the other ones you're thinking of.... Want to add to my subscribed channels. Thanks
@@johnadams1976 I also enjoy Athlean-X!!! He comes from an athletic point of view with workouts
Thanks for your videos. It so great that I see the results of losing fat consistently in the past 5 months, and many things I do come up in your videos. And I get some new ideas too!
In the body weight example. At 170 X 0.2 is 34 not 16, unless you were using kilograms as the weight and didn’t convert it. 1 gram of fat = 9 calories so 16 grams is only 144 calories, even 34 grams of fat is only 306 calories…unless you are eating less than 1500 calories per day then that is less than 20% of your caloric intake for the day and is definitely a low fat diet
Lots of love from India 🇮🇳❤
One tip: Walking
ok
You losing fat and muscle from your legs
Can you also lose muscle mass that way.
@@sfguzmani no. Aim for 10km per day. You’ll get rid of the stubborn fat
@@mrproducerbeast Yeah but this video is about burning fat without losing muscle mass.
Quality of information in this video is immense! It's years of research packed into 13 minutes. I bookmarked it for later periodic review. THANK YOU!
Why is this channel not in the mainstream...
Weight-loss is a journey and experience something to be appreciated and that takes time its magic in its own way its a goal a good goal to go for not a addiction or pbsession just like food it tastes good but you can get addicted or access . Just have fun and know that it is a helpful thing you are doing and this teaches us to be very very careful with your body .
3:36 selmon boi 🏋🏻♂️
Very helpful,thanks a lot. I´m in the last fase of fat loosing, just little belly and love handles but even with a rich protein diet i´m loosing muscle mass. It´s a vicious circle.
I vote we start calling "fat" when it refers to macros in food "lipids" instead. This would help avoid the confusion of "fats make you fat."
One of the most educative channels out there👌
A body can stay on only each of these states.
Anabolic window: Caloric Surplus> Muscle Build> Slow increase in Fat%
Catabolic Window: Caloric Deficit< Fat Burn< Decrease in Muscle Mass
Plateau: Caloric Mantainence= No change in muscle and fat Mass.
Cycle each stage every year for 3 months each with a monthly break in between to stay healthy.
Life is not all about gym gains. Get healthy in general year arround.
Appreciate it man, your videos have helped me sooo much
I do agree with that, about inconsistent eating schedule. Because I dont usually eat before 12 so my breakfast is more of a lunch. But when I do eat early 9/10 am I tend to eat more those days .
Super quality video, love to watch!
Excellent video. I quit smoking and it messed me all up. I got weaker and gained weight. It is frustrating. After 6 weeks I am slowly starting to head in the right direction.
How’s it going so far? Keep going man even if it seems hard!
@@prowessFr thank you. Going on 3 months. Still a struggle.
step 1: dont overdo it with a bulk.
You can clean bulk
just be consistent
Great video. Just a small calculation error at 6:55 ....
170x 0.2= 34 grams of fat
Does anybody else reading this feel that you need to be like a professional to understand how to get back into shape and a stay in shape
yeah man... too many "equations" we need to solve.
I lost 5kg in 3 weeks i only eat avacados homemade yogurt fruits etc i feel Great my knees don't hurt anymore. 84 now my goal is 75kg I'm hardcore dieter
How much do u weigh now
@@Tgeonlyku 79 it's the lowest I think I can go for my height and body
Still trying to put on some muscle mass, but I would love to do this 6 week challenge when im ready to cut! I will be coming back!
Nothing good comes easy! thanks for this video
God made us beautifully but it shouldnt be abused
I started workout out at 10 now I am 11 I have lost 20 ponds and now I am gaining muscle because I go to failure
6:56 the math is WRONG. 170x0.2=34 grams not 16!!!
Please clarify. Is the factor of 0.2 wrong or the 16 as opposed to 34? Thanks
Man ... This channel is a godsend. Thank you
The video I've been looking for.
Just a little mistake at 6.58 min 170 lb x 0.2 should have been 77 kg x 0.2 for 16 great video!
So, is that in kg or in lb? Because kgs make sense. If it's pounds then you need 34g of fat, which is more likely. 16g of fat is really low.
David Adams, You are a smart guy! Anytime the metric (kg-meter) system is mixed with with english (LB-feet) the results are wrong. Conversion to kg needs to be included in his formula. 170 LB X (KG/2.205 LB) = 77.1 KG.
I have been on a weight loss mission since the strt of the year all junk foods gone soda gone i have been very strict with wht I eat i have been training 4-5days a week as I am 46yrs old so I need to rest as I was badly out of shape I had put on 115pounds so far I have lost 75pounds and feeling sick much better all thats left is the bottom of my stomach and it still hangs down but top is flat so I'm struggling getting rid of the bottom part I have tried different things slowly its is getting smaller but very slowly I suppose it's been 10mths and I have lost 75pounds to lose 115pnds it does usualy take 12mths plus buy i just get impatient and sometimes even feel im never going to get rid of that bottom part of my stomach I hate it it looks bad i suppose I shldnt of let myself get like that but All in all I have been using alot of the things I learn from this channel and its worked or working i shld say 👊👊thanks so thanku very much ..
I respect his channel the most
AWesome video dude! Bookmarking this!
I'm currently 205ish standing at 5"10. Working out 6 days a week 1-2 reps from total failure on every set, optimal exercise choices, consistently moving up in weight or doing the same weight better with every rotation and I'm keeping track ending every workout with the bike or power walking at 4.0 on the treadmill for 10 mins. Lost roughly 15 lbs last month. I'm using my fitness pal app to track calories and I set it to about 1500 calories a day and I absolutely never go over. Usually I'm between 1300-1400 daily max. I eat super clean. Half a chicken breast and a carb like brown rice, quinoa, broccoli, or salad for lunch every single day when I get home from the gym. Dinner is usually similar with a protein of some sort, a vegetable and another carb with olive oil for fat. I still got about 40 lbs to lose in the long run. I expect to be around 180 by June ideally. It's the end of April now. I feel great and my energy has been solid.
That's a really good video,Mike congratulations greetings from Nicaragua.
Channel is nothing but the truth!
Im doing Heavy Eating every sunday and the other days is the zigzag meal every night, Vegetables with Meat and next day just yogurt with 1 small pack of popcorn. every morning i eat Rice for Carbohydrates 1 whole week.
After seeing this i think i diet too much in the past cause i drop weight faster but now it become stable, i guess.
thanks man ive lost alot of weight following your advice and ive also gained alot of muscle
A good rule of thumb is body fat percentage is equal to calorie deficit percentage.
this is why i dont burn body fat all at once, i do it step by step while im building muscle, which something i stick with for years
There are many videos online about fat burn drinks, that you can mix yourself in the morning and at night. Could you do a video about that? For example a cucumber and Ginger drink vs a protein shake...
Man tons of good info. Thanks!
bro i have been lifting for 9 years now and this is the first time i am learning how to cut weight. just been bulking for the last 2 years cuz i trained only for fun the other years. this is harder than bulking for sure :D
You are doing the lords work
Although it felt like you were talking mainly to men, still appreciate the information. One of the best fitness channels on youtube.
Thanks Sergio ramos
Thanks For Sharing These Videos 📹 🙌 ❤ 🙏 💕 😊!
Very inspirational, thanks for the comprehensive content. Excellent
Top quality easy-to-follow advice 👏
Much love from Ethiopia🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆
At 3:03 that person is an character artist from tollywood... Good to see ur video bro
You have to be the most realistic person I have ever met…
you videos help me lot for fat loss
For meat eat lamb steak ( with no added growth hormones or antibiotics )instead of pork or chicken or beef .lamb promotes muscle growth and fat loss .and lamb is higher omega 3 s and is high in protein and creatine and much healthier for you .you can cook or grill lamb the same as beef .
This video is a game-changer for me!
Cut out carbs eat lots of meat eggs fruit and vegetables protein powder and 0 fat greek plain yogurt. Drink plenty water.
Easy. Im still doing it and it's the best nutritional eating plan I've ever done so far
Tks for sharing knowledge, love this coach
Yup!! I'm well build shoulders, biceps, forearms, chest, traps, but have problems to reduce fat , I'm 5'8 and weight 188 need to get at least to 175 .
your videos are insane! just the necessary information in a nice way!
Thanks for the video team 🤝🏻
I have only lost 1.2 kg of weight in the past 2 months, while I was regularly training and I was also in a 600 calorie deficit But still had such a little progress maybe it was because I have hypothyroidism. Any solutions I would be very grateful.
Have you actually calculated your calories by weighing your food and finding out how much you lose a week? Every Monday morning after urinating wiegh yourself before you eat or drink anything. Food and liquids can literally add 5 pounds and cause major fluctuation in your weight.
Losing fat and losing weight are not the same thing, you could be losing fat but your weights going up because your getting more muscle...
@@TheRealMadpaddy ya I think I can observe minor some muscle growth
@@fredwilliams7893 ya bro I do weigh and count calories everyday, I Weigh myself everyday morning in a empty stomach and after 1 week I compare them.
@@jaxjaeger5487 So youve probably lost some fat but gained muscle which weights more, so your body weight increases but you're actually getting leaner but more muscle. Its a common error many people make, they think dam I'm following my diet and cal count but my weights not going down and that's why ;). Youre very likely heading in the right direction just get some callipers to help give you a general idea of your body fat percent, don't worry to much about overall body weight as long as your fat percentage is not going up then your weight increase is down to muscle growth...
At around 6:57, talking about getting enough grams of fat, the formula to calculate is pounds X 0.2. The example given was 170 pounds x 0.2 which came out to 16 grams? 170 x 0.2=34, so I'm confused how to get 16 grams from this??
As always excellent videos.
It always motivates me to do my best after watching your videos. Thank you for your hard work of making these.
Best wishes for your future endeavors.
Amazing video brudda!
I take in 1.35g of protein per lb of body weight while on a cut, while doing resistance. That alone pretty much guarantees minimum muscle loss.
9:00 - hot damn. the study based their results on 9 servings of alcohol? that's a lot of drinking post workout lol
Thank you again love your channel
I’m still about 30% body fat. Does the cardio interference effect pertain to me too??? because I often do fairly intense strength training, and then intense cardio on the bike, but I am seeing results. Given my size though, I feel like I should be seeing them faster with my activity, level and diet change.
Thanks. Great advices
Love the scientific evidence based approach
Fantastic video, great information, congratulations
Iam daiting for fat loss in islamic way it was awsome result realy
exceptional video!
Thx, I will do as you suggest mate
Thank You.
Cardio is so important, more important than weights lifting
Weight lifting is better because you build bigger muscles. Having more muscles on your body increases your metabolism. Meaning your body will need more calories to maintain or grow muscles and make your weight loss easier or faster.