This weekend they offer 20% with a different promo code. This sounds a bit unfair since you’ll lure many potential customers to their site who might be tempted to use the other code that’s promoted on the site. I’m still thinking about buying something from them but if I do I’ll use your code! Keep up the good work.
@@phillipbissonnette7103 umm guess you didn't notice it was blur and the shot pans back asap and the he doesn't film the bottle further so look like it was a mistake. chill out butter cup and if he wanted to show the Diet coke and get paid what's it too you? he was trying to sell oyu a fizzy drink jesus this is the dumbest complaint I've seen in my entire life
I don't know if you have any expertise on the issue but I have hyper-mobility in my wrists and its hell on earth for any kind of pushing movements could you maybe make a video on wrist health?
Currently losing some weight. Like you, I can’t be arsed with calorie counting so my strategy has been to cut out booze, refined sugars and most processed foods, lift some weights and move onto time restricted eating with a roughly 10-14 feeding/fasting split. I was already pretty active cardio-wise. Seems to be working. The most important thing for me is that it is simple enough to be sustainable. Anything that requires me to record everything I eat isn’t happening.
@@cascadianapplications7124 Time consuming and, more importantly, dull. And for me, at least, demonstrably unnecessary. Your mileage may vary, of course.
In the beginning of the pandemic, I caught myself gaining weight. I was already a heavy dude and didn’t want to add to it. Two yrs later I’m 100lbs down and trying to keep going. It’s not impossible guys, stay strong, stay focused.
Generally gaining is easier. If you were stable in your weight before, increasing by about 10-15% should be enough! If you were loosing however you may want to increase more. But thankfully for you, growing is a bit easier
I love how professionally these videos are made. You really get a sense of Adam's passion and dedication to the things he talks about, I love it. Keep up the good work!
This video is 100% right. Overthinking it just leads to a bunch of dead ends and anxiety and that’s not what a healthy lifestyle is about! As always appreciate seeing you upload. 💪🏽
Loosing weight and keeping it off is a lifestyle change. Some need to change less than others. But it's something you need to enjoy doing for the rest of your life.
I am currently on my first ever "cut" and it's going really well. After 3-4 years off the gym all my muscle turned to fat, so I got pretty flabby even though I didn't gain weight. So over the last 3 months I got back into the gym and have been eating less - I've dropped 5ish Kgs and my lifts are back up to about 90% of their weight before I stopped lifting. Muscle memory is a beautiful thing!
muscles don't turn into fat. They are different cells. You simply haven't worked out and the fat percentage in your body has increased while your muscles have been deteriorating while not using them. In otherwords you have been gaining fat. 5kg in month is easy since it's mostly just fluid. Trying to lose weight for 3-4 months with same pace and you will understand the real struggle. You see that 5kg you lost will come back fast. After second month you will face plateau moment when body simply refuses to lose any weight. This is the moment when lot of people feel discouraged to continue weight loss because it becomes frustrating since they no longer progress. Especially if they are middle-aged men since their hormone levels will drop down a lot and affect their libido. But yeah muscles build up 40% faster if you used to have bigger ones.
@@Tespri It was 5kgs in 2.5 months not 1 month- and imo it wasn't mostly fluid. Normally I would agree with you that it is mostly fluid BUT 1. I have hopped back on creatine which makes you retain more water. 2. I have added a substantial amount of muscle. 3. I'm visibly very lean - I'm talking ab veins, bicep veins, I even found a new shoulder vein yesterday 4. My _highly accurate_ visual assessment of body fat says it went from 15% to 10%
What you said about different body compositions having different effects on metabolic rate, and this on weight loss speeds, is EXTREMELY ACCURATE AND IMPORTANT As a former fat guy I can tell you that losing the first say 50% of my excess weight required half the calories and double the effort (maybe not literally but for illustrative purposes this is a very useful picture) As I got leaner, my metabolic rate increased which meant I was able to keep losing the excess fat with relatively more calories and less exercise Once I was at a healthy body fat percentage, the maintenance of this new body was the easiest out of all three stages. This doesn't mean I was able to become irresponsible or passive with my diet and lifestyle, but it does mean that the hardest part was at the beginning Weight loss is a game of increasing returns, and if you don't know this then it's very easy to get demotivated at the beginning when you see such little results coming from so much work. Just remember, you're climbing a hill, and once you get over the hilltop things really start to move
I've spent the last four months splitting my workout across my day and I've noticed my body has turned into a food burning machine. I do my main workout in the morning, and things like torso, forearms, stretching, and cardio in the evening when I'm usually sedentary. The results have been incredible. I eat and drink anything and I'm still burning my fat packs arounds my belly button as my abs come in.
I'm super glad you shared this. I was thinking a major and minor movement combination, 3x/day, every day. However, I'm so low energy, I think this way might work far better.
This may be a method i turn to more frequently. I can't always get all the lifting or endurance i work done in one session in the morning so doing a second session in the evening really helps. Thanks for posting this.
Your channel is honestly one of the best on UA-cam in my opinion. Great scientific based information delivered in the right manner. You are helping us all become batman one day at a time ❤️
I only found the bioneer recently but I think he is definitely the best fitness channel out there. He is honest & genuine, plus makes superhero training videos. I mean come that's pretty awesome 🏴☠️🦇
Since this day almost everyone says HIIT is the key for Fat loss but I think LISS is much more effective because it is easy to do if you are in a calorie deficit. I also like this mentality to burn my calories through the day and using training just for muscle development, mobility etc.. Thank you Bioneer luv your channel.
HIIT is a new fitness fad IMHO. And I don't think it is easy for people who want to lose weight and haven't been exercising regularly. They can probably do the resting part very well but can't summon the intensity for the active part. Most people who have been sedentary would do better to do a brisk walk for 20 minutes or half an hour. They would benefit from a heart rate monitor to ensure they are active enough to be in zone 2.
HIIT isn't great for most people trying to lose weight. They can do the resting bit but not the intense bit. LISS is much better for most people. A brisk walk kept up for 20 minutes to half an hour is feasible for not so fit people. If they wear heart rate monitors and ensure they stay above a target (say 120 beats per minute), even better. HIIT is good for part of your week if you are ready for it but even elite athletes do more LISS than HIIT in their training. Also, as this video mentions, if you want to lose weight, you need to lift weights. On the formula of three intense workouts a week, if you do more than one HIIT workout, you won't be able to get enough intense lifting sessions a week.
@@ianmichael3912 that's not completely true either. HIIT is used sparingly by most athletes. Even the most explosive sports like football only do 2 sprint workouts a week during camp. Most athletes do maybe 1 or 2 HIIT sessions a week and the rest of their cardio is zone 2 to provide that aerobic base at minimal cost to recovery.
The big downside of HIIT is that it is very taxing on the central nervous system and I wanna do some strength exercises too during the week which can also be pretty demanding for the central nervous system. So I would also prefer LISS and strength training :)
I went keto with intermittent fasting (2 meals within a 6 hour window each day) about 14 months ago - no calorie or macro counting, just natural wholefoods, organic where possible/affordable and eating until full, ensuring adequate protein. I lost 20lbs or so within 3-4 months and am now much leaner but am still as strong as I was (lb for lb). I'm now gaining strength bit by bit but keeping to the keto/fasting and staying around the same weight. Exercising 5-6 times per week and also averaging around 100,000 steps per week. I feel much better (physically & mentally), have more energy and sleep better. I'm 58 but feel better than I did in my 30's...............
@@lonewolf5315 Ahhhh, indeed. As knowledge is strength, wisdom may only come with experience (consumption of time/happenstance). Thank you Lone Wolf. - Godpseed
Great video as usual. Hit a low BMR from not moving and my hunger dropped so much. I had done long term low carb mixed with keto. I was able to fast really easily. I wasn't really losing weight anymore. Over lockdown I had bad periods of overeating/drinking and put on weight in chunks. After a false alarm from the doc (white cost BP) I broke through my health anxiety which was blocking me from walking and started to walk. I now walk 1-2x 20-30 mins walks a day. My hunger went up. I eat more carbs although I'm sensible and now I'm losing weight. I had lowered my metabolism so much that something as simple as moving meant that even with eating more food I started to lose a bit. I'm proud of myself. It's difficult for me to exercise and make changea. This is step one and is sustainable for me. My mental health and everything else has improved. Next stop is some kind of resistance training but that will take me a little bit of time to adjust to. I'm happy though.
my anecdotal experience is, that too big calorie deficit also doesn't work that well. I was trying to lose some weight. It didn't move for some time, so I started to track my calories and I found out, that I ate about the same or even less than my girlfriend, who is 2/3 of my weight (about 1000 calories less than the calculations). So I ate up on normal food and protein and after couple of days the weight started to budge downwards.
I lost all over a 100 pounds and kept it off n the key is consistency, start small to build momentum n to gain those good habits and to crush those small goals n then b4 u know it your goals are crushed and your wandering round in a t-shirt and look good in it, no matter what u choose to do just stick to it
I have come to observe I can't count and measure calories for more than 3months. I just burn out. The simple meal repeating will definitely help here. Also, for some reason I was really impressed with some of the shots in this video....
Hey guys, just lost 20 kg from 2nd Feb to 2nd Nov. I do think that calorie counting is the most important, because it keeps you responsible for the food you eat. However, if you struggle with that, meal prep meals that all ranging in the same range (was 500 kcal for me). Then set up a calorie limit. I had 1500, 2000 on cheat days. You dont have to count per se and when you repeat cooking the same, you already know the kcal. Make sure to have 30-60g fat a day (for testosterone) and enough protein (0.7-1.5g /kg of bodyweight) to gain muscles while losing fat. Get enough sleep! Try to get to bed early always. Lack of sleep is stress for the body, raises cortisol levels and increases a drive/ hunger for comfort food. Your willpower is also reduced to lack of sleep. Walk 10k steps a day. It's 90 min. You can break that apart during the day. Waking up, 20 min walk, getting ready for work, go to work, lunch break, after work a little stroll. If burns 400 kcal a day without increasing hunger. I cut my kcal by 500 every day and added the steps on top. I never counted my gym, cardio or other training and had weeks where i lost 1 - 1.5 kga week. Hope that helps
So i was thinking of losing the same amount in 6 months or less but no, first it's harder to burn that much fat and second, ig it's healthier to lose weight gradually, also do you have loose skin now or it shrinks with weight??
@@harsh7agarwal i have paused the losing weight process for 1 month twice, because i was lodging weight fast and felt my skin getting loose. The pause really helped and i dont have loose skin now. I think after 1-2 drastic weight loss, try a small pause where you HOLD your weight. When you try to solve that issue after you lost all weight, it will be harder for the skin :)
I highly highly recommend crossrope! I got this for my birthday earlier this year and it's been such a joy to use. I won't lie, it is a pricey for a jump rope, but it is 100% a quality buy where I definitely think it will last me my lifetime. The weighted jump roping is a game changer and if integrated into your workout routines you'll see some amazing results while being challenged with it, and having fun.
From the knowledge on this channel, I've significantly made some strides in my home workouts. This might help someone else because I think I'm onto something. I lift only light weights, with either two dumbbells or a kettlebell. Every single exercise I do is working on your posture, cardio, mobility. Using your full body at once, starting with the legs. Strengthening my tendons and ligaments and core. And the main form of exercise I do, is hit the punching bag and shadowboxing. I'm massively into MMA/Boxing so I do that for my cardio without fail I've wired my brain to actually want to do it. I'll do it as the bare minimum. I've also noticed, doing squats and deadlifts with two dumbbells, or two free weights I think is far superior than doing a back squat with a barbell for me. Not in the sense of lifting more weight but in the sense of it's extremely functional and practice. Having to hold the weights in place and balance while doing squats/deads also works your grip strength. Some upper back/scapula rear delts and some triceps two if you keep your arms straight and pull your shoulder blades down, and touch them together with your chin tucked core engaged and straight back. I'm also able to lock my legs at the end with both weights by my sides and thrust my hips forward and flex my glute muscles almost like a kettlebell swing and get some pelvic floor action. Lu raises are also a fantastic exercise for shoulder health and mobility also. Putting a towel between a kettlebell and doing rows is making my hands so strong. I feel fitter, more agile and quicker and more pain free than when I used to just do standard bodybuilding stuff and focus on lifting heavy. But I guess I have to screw up my body to learn how to make it better, I'm far more open to different methods of training. Especially since I'm into martial arts this kind of training is way more practical. I'm 30 but my hand speed feels just as quick if not quicker than when I was in my 20s doing this kind of stuff. So thanks man, you really inspired me to get creative and scientific!
After counting calories in unsustainable diet bursts for years my biggest takeaway has just been to prioritize protein. When I make it a point to get enough protein (0.7-1 g/cm in height) per day I am full enough that I'm not reaching for the chips or a doughnut throughout the day and it helps me stay on track without a rigid "diet plan".
Yea, MMA is its own beast. I've done it for 2 months last year but had to stop due to personal life and also money, but while doing it I found it very hard to be active in the gym. If I went to the gym early before my MMA session, I'll be too weak, and if I went after, well then I'm too exhausted. I'm at a weird spot, I want to get bigger but also want to fight.
@@bluekrazykris yeah, I was in the same spot, so I feel your pain. You can fit in both, it's just tough, and they would have to be 6-8hrs apart with enough fuel inbetween.
I can't wait to dive into this, I'm nearing 58yo, swim (hard) about one mile every weekday, have added about 15 minutes of Core exercises... But after losing 25 lbs, have absolutely plateaued with at least 25 lbs more to lose! 😬. I'm sure there will be many useful bits in here. Many Thanks!
plateaued - those will come. The trick is to mix things up. We are creatures of habit. We get used to everything, so keeping the effect of surprise in the picture for our bodies, makes a difference. Do not do the same thing all of the time. If you are low cal, you have to keep a couple of days with full cal, and then go back to low again.... And that keeps on happening during the voyage.
@@LilA-zl6tf Thank you all! You're all very kind, and some great advice as well. I do think I need to mix things up a bit. Good luck to everyone, keep at it 💪
When I first started trying to loose about 20 lbs I did count calories using an app and that helped me learn how many calories I was actually consuming. My initial estimate was way below how much I was actually consuming. Now that I have a better idea about my nutritional intake I think I could switch to only occasional tracking as long as I kept using a scale every day or two to confirm that I'm still where I want to be. Thanks for another great video!
I had a similar but opposite experience. I was like, 1000 calories under what I wanted for my muscle gaining goals, lol. Went from a string bean frustrated with exercise to what I am told is a great frame for body building. Yeah, my diet isn't great, but at my new job, I am able to more consistently plan out my meals, and get more deliberate exercise. (Outdoor gym right outside my office.) Wish me luck, and luck to you as well man.
Great advice. I started the Keto diet a few months ago and saw results very quickly. I then incorporated intermittent fasting and now I'm on just one meal a day. I feel infinitely better: I have more energy, increased focus, my skin looks better, and have leaned down so much that my abs are clearly visible.
I've been doing smaller 5-10 minute workouts 3-6 times a day and in 10 months time, I've seen better results and better body composition than I did the previous year.
Could you make a future video on manual labourers, and combining training with manual labour jobs, especially manual labourers who have jobs where the actual work they do can switch a lot, and thus the muscles used and types of movement on the job can vary a lot from day to day without any clear schedule. Would love to hear your thoughts on this as that is the situation I currently find myself in.
Sound stuff. I would add get the proper amount of sleep, and try manage your stress. My own journey? In January, I was 201 lbs, stressed out at work and comforting myself with fast/junk food. No energy, pessimistic and depressed. I got accepted into college, resigned from my job, and started making changes. I quit processed and junk food cold turkey. Started eating one meal a day (OMAD). Began training kettlebells every single day for 45-60 minutes. Started walking again, about an hour every night or so. Cross country skiing about 10 Km every second day. Made a point to prioritize sleep, following good sleep hygiene. That was in March of 2022. I'll be 40 next year. As of now, November 2022, I weigh 155 lbs, have waaaaaay more energy, no more pain, better posture, my sleep apnea and acid reflux both are gone, more self esteem, a better outlook and look like I mean business. Much stronger, and more endurance. Our class spent three weeks in the Canadian shield country, including a four-day 70 Km canoe trip. I want to be humble, but I just about destroyed all those 20-something year olds. I did calisthenics and rock lifting at camp every morning. I've also added rucking to my routine, at least an hour with 53 lbs every 2 to 3 days. I know eat a good breakfast and decent lunch, continuing to drop fat and build muscle. I walk back and forth to school 3 times a day with a 30 lb pack. I feel and look better now than I did in my teens and twenties, even when I raced mountain bike and rode 500 kms a month, year round. I ride my race BMX during our short summers, canoe, ski, walk and generally try to stay active. And it's working great. Wish I did this 20 years ago, but better late than never. It took some discipline at first, but once you develop habits, it becomes much easier. Love your channel, always enjoy the content. Take care.
So I discovered that, when I do kettlebell swings(kettlebell in general), I continue to burn calories throughout the day, even if I do nothing else afterwards (still go on walks). I discovered this with my fitness tracker. It revs up your metabolism like crazy. Regular workouts burn calories until you stop the workout....ex: °If I did a non kettlebell circuit, I'd burn 300 calories. That's it. °A kettlebell work out would be 450 calories burned after I stopped....by the end of the day/throughout, the most simple movement, burns calories, so that by the time I went to bed, it would have gone up to 600 calories burned....of course coming to a halt once I'm assuming, you've gotten past the REM, part of your sleep... deep sleep. TRY IT OUT!!!
There are very few content creators I really trust when it comes to sponsored products. Already ordering a crossrope. I have been needing a quality jumprope for a long time.
I love using Cronometer because I can see my details in graph form which helps me to become aware of how my intake affects the scale as well as sleep and mood over time.
Counting calories for some time can really provide a learning experience. You start to become good at ballparking meals AND you really get a feeling for how much energy processed foods provide without giving you much of value along with it. In a world that normalizes eating two burgers along with a large portion of fries and half a liter of Coke...it helps you to learn what is about normal. It can also be helpful to build good habits like seeking out highly nutritious food that keeps you sated for a long time and build your meals around it. Becoming obsessed by them would be a big mistake though.
Very relevant video, for me. I used to track calories, but started getting stressful, sapping any motivation. Now I just follow what I eat, for sure, but don't track calories. As you mentioned, I skip breakfast. I am a fairly lean guy and I am able stay so.
More exercise may help lose weight before 40 but after 40 I think it is very hard to 'exercise away' your fat. I was overweight at 208 to 230 pounds from age 32 to 47. I'm now 52 and 193 pounds and exercising almost daily - the ONLY THING that is keeping me at this weight is INTERMITTENT FASTING, period. I've struggled for years to lose weight with different exercises and diets but IF has been the key for me. I now eat in 4 hour windows every day and I can eat ANYTHING I want - Pizza, cheeseburgers, Turkey and Grilled cheese sandwiches, chicken burritos, Ice Coffees, etc. - all sorts of things that prevent you from losing weight... but IF makes it work. I will eventually improve my diet but I am amazed at what IF can do with a 'junk diet' + I physically am putting on more muscle and I'm stronger than I have been in years - (calisthenics). I'm actually showing abs at 52 (which has BLOWN MY MIND) - our bodies are amazing machines. I seriously question whether we were ever supposed to eat 3 meals a day.
We absolutely were NOT meant to eat three meals a day. Primitive people ate when they could, and historical people ate on a wide variety of schedules. The three meals a day thing is more a matter of marketing and fashion than anything else.
@@stevenscott2136 I just saw where 40% of American men over the age of 40 are considered obese - the 3 meal a day 'habit' probably has a lot to do w/ this methinks... I know I now eat maybe 40% of what I would eat a year ago. IF makes it easier and easier for me to eat less and not feel hungry. It has been my 'weight loss' savior! after so many years of frustration....
We were also absolutely NOT meant to eat pizza and cheese burgers but you do you. My understanding is that early humans ate when they found food. It could be 3 meals a day or it could be 1 meal for 2 days
Did some shadow boxing for a HIIT workout last week for the first time. Felt it in my shoulders and biceps for two days. Definitely increases the heart rate. Thanks for the video, Adam!
@@truthbetold8233 Research has shown, even if you drink a sugar free soda, you end up eating more later anyways. So you think you're doing yourself a favour, but you really aren't.
@@ddpwe5269 that's interesting because I recall a clickbait video title from Greg Doucette, relatively recently, (something like diet soda is better than water) where he referenced some study that came to the exact opposite conclusion. I haven't read either study myself, or if it is indeed the same study, so I'd have to take your word for it. Most people who are genuinely in need of losing weight, and who understand CICO, will almost certainly benefit from switching to the diet soda, especially if it makes the process more sustainable for them, which is obviously the main goal.
I recently read an article about fat burning on wikipedia and the one most important thing I took home was this: the body doesn't burn fat if there's insulin in your blood. So the first sugary drink after training stops fat burning completely. So, one can diet and calorie count all he/she wants, as long as one consumes refined sugars (eg in the form of fizzy drinks) the body will not be able to activate it's reserves and will ramp down metabolism if there's a calorie deficit.
Yo!! Thanks for the promo code! Grabbed one of skipping rope with the heavier attachments.. Got a long way to go to make skipping a positive addition to training but the quality is amazing! Best skipping rope I've ever seen or used.. You really do get what you pay for!!
I've been counting my macros and stepping on the scale daily for 130 weeks now, it's hard at first but then it becomes pretty natural, specially with the apps nowadays, plus, you feel in great degree of control over your body.
Absolutely love your content. Personalization of diet is something I've found to be a personal journey of sorts. I lost 70 lbs in 8 months by learning how to fast and eat a healthy keto diet. I was committed. Zero cheat days for 5 months. I did multiple 2 to 5 day water fasts along the way. I've kept it off for 2 years now. I now eat a carnivore beef based diet with fresh fruit and honey.
I have found the most helpful strategy on my weight loss journey has been creating healthy recipes that are quick easy and delicious, so that I'm never at a loss for what to eat!
I agree 100% with understanding your generic meal's macros so you allow yourself food freedom for dinner. I train fasted at lunchtimes, weights 3 times a week, cardio twice, and start eating at 2 o'clock (a protein shake) and on the hour until 6; meals/snacks and thrn dinner. I'm 47 and walk around at an athletic 91kg all year because I find this eating plan (its not a diet) works for me and my lifestyle.
I stopped paying attention to calories. I even forget about sugar, BUT that's generally low. I focus 100% on carbs personally. I took steps last year to get rid of a fatty liver I suspected I had (which caused me to start losing weight after 15 years of not really doing that) and now I just try to keep the carbs under 50-100. 100 is the goal, but I screw up a lot. Basically my plan is just a couple eggs in the morning then flexibility later. Also exercise (which I'm also not consistent on 😗). Anyway, good luck to everyone. Do your research on everything and take the steps necessary. 🙏
Cortisol and insulin = weigh gain. We know this because people who get prescribe insulin gain weight and drugs who’s side effects include weight gain is because they have the synthetic hormone equal to cortisol. Metabolic rate drops down if you only focus on calorie deficit. Cure your insulin resistance first.
Scientific literature and studies show that overweight individuals have the same basal metabolic rate as their leaner counterparts, studies that do show a difference, show that overweight individuals have a faster basal metabolic rate. The "afterburn" EPOC effect also shows to have little impact on overall caloric burn amounting to 6-15% of the caloric expenditure during the exercise session, so burning 150 calories from a 10-15 minute jump roping session would net you an additional 9-22.5 calories burned. The EPOC effect is also shown to have most of its effect in the 1st hour after the workout with the remaining effect nearly completely dissipated after 3 hours. So while the "afterburn" effect may be nice, the additional 18-45 calories burned from 2 daily jump roping sessions play a miniscule part in weight lose. Just move more and eat less.
about a year ago I realised I had got fat. I know how it happened but i didnt have the time at the time to start going to the gym. All I did was start doing 5 sets of circuit a day...between meetings, over lunch, before i turn on the laptop, etc. Started really small (just press ups and squats) and just built it up...more exercises, more reps. Was out of breath 5 times a day and i truly think that is the reason i lost weight quickly and that it has stayed off
Got very fat being a full time carer. Had nothing in the tank. After I had seen both of my parents through to the end of their lives, my doctor said it was time to focus on my own health. So I did.
150 push-ups every other day depending on how I’m feeling. I will drop and do 30 push-ups 5 times a day. Helps to clear my head. Cut garbage processed foods and gluten I was Prediabetic when I decided to make the change. I’m no longer in that situation and lost a total of 61 pounds Can’t say what my bmi is, I don’t know how to test it.
Salute, those 10-15 min clips are totally great hormone boosts, unconventional workouts have made it fun: steel mace flow, uprock2floorrock flow, animal flow, house music solo battles, cha-cha-cha stepping, HIITs, MIITs, LIITs.. game changer for real. Thank you for having great content... yo that SuperHeru aka Supreme Being aka Baki workout breakdown was amazing. Cheers, peace, love!
Since you mentioned thr oculus, check out thrill of the fight and knockout legacy. The former is an amazing boxing game and the latter has amazing training modes.
All i did was go for an hour walk every day (i love walking, just slowly watching the scenery change and enjoying natrue. I could walk for 6 hours a day and absolutely love it. In fact i have in the past.) and take one less scoop for supper (which was the only meal i ate during the day) and limit myself to one treat per day as i can't live without candy. I lost 40 some pounds in like 3-4 months. I've kinda stopped making progress with that since winter hit. (You can't really go for a walk in -40.) But i don't think I've been gaining weight either as I've been lifting weights and doing bodyweight workouts for my legs. I've also started having breakfast (so now i eat 2 meals a day instead of the 1) it's not like i don't like food, i mean i got fat eating 1 meal a day so obviously i love to eat. But I just find unless I'm sitting down to eat with someone it's very difficult to remember to eat throughout the day even if i feel hungry i always need to finish what I'm doing before i go eat and usually by the time I'm done my body is like "eh screw it he's not gonna go eat anyways" And I'm not hungry anymore. Really i don't have a program i just do excercises i enjoy till i can't and then rest and go again. I have no clue if what I'm doing is working because i don't measure progress on the scale or count calories but i feel better and i have less of a fat stomach so maybe at some point I'll get where i wanna be but doing something is better than nothing at least.
This is true in my case I was at 80kgs and eating about 2200 calories tracking everything, doing strength training, walking 10k steps Everyday but was simply not losing weight, I was maintaining at 80kgs. I lowered my calories to 1800 but best i could do was 78 never went lower than that. Going lower than that wasn't possible as it would crash my metabolism, I had experienced this before when I was eating only 1500 cals. I gave up and put on weight, got to 93 kg after eating just a bit lower than my appetite and weight training i lowered it to 88 in two months, no low energy issues. Just find what you're body likes best and then do that
A number of years ago I started doing push-ups. I tied it something I loved, drinking coffee. So, every time I wanted a cup, I had to do 25 push-ups. I was doing 300 to 500 push-ups every day spread throughout. I did clean up my diet a bit as well. Lost 60 lbs. in 6 mo. doing that.
I don't eat before 10 AM and after 7PM. I ride bicycle every other day for at least 20-25 miles and I do upper body weight lifting on the days in between. I also ride bike to wherever I can rather than drive the car. My diet is mostly a mediterranean one and I only eat meat once a week. I started in January and have, so far, lost 104lbs. Namaste
Great video with some really good advice from someone who is in awesome shape without those numbers dominating their life. Bonus points for the whistle-stop tour of Bicester - spent a lot of time there in the past hehe
Thanks for the suggestion for jump rope...started this week ... generally by 5' steps ... a very good way to tonify, to raise cardio and you can bring it in your bag event pocket :p
If you know that you need to eat less for your body’s caloric needs, but aren’t ready or willing to cut out an entire meal (yet), you could have smaller portions of whatever you’re already eating. We all have a “serving size” that we default to, so visually decrease that by 1/3 to 1/2, depending on how excessively you’re eating. Do remember that your body will be adjusting for the first 2 - 3 days, so you may feel hungry at first, but don’t give in to the hunger pangs-your body will quickly adjust to your new caloric intake. Distract yourself w/ the activities that make you lose track of time, if that helps. Be mindful of how your body feels-I’ve always been dissociated w/ mine (due to lifelong narcissistic abuse, which my body did involuntarily to protect itself from the intensity of the unrelenting pain), so it’s only in recent years that I even started to notice what being full was-before, I’d just keep eating & eating until I numbed my feelings enough. For anyone in this audience who’s got CPTSD for any reason, I *_highly_* encourage you to work through your trauma. When you have no more trauma triggers, all of your coping mechanisms simply slip away, since you don’t need them anymore. It’s worth the work, no matter how long it takes-it’s worth the effort because YOU’RE worth the effort! Hope that helps someone. 🙏
I've lost 18kg in the last 4 months, doing exactly this, no calorie counting (just cut out sugar and high carbs) because it's tedious and not a good long term strategy. Eating healthier, and less processed food is, along with a light exercise regime. Love your videos, and loved the tour of Bicester! Very weird seeing all the places I know well on a UA-camrs video.
I got a Crossrope set & I really like it. I skip outside, but in the winter I can't because the ceilings are a bit too low in the house. Crossrope is about to release a ropeless weighted product, so I'm looking forward to that.
The problem with weight loss is that weight isn't usually the problem the problem is excess body fat or fluid retention not weight I don't know anyone who thinks that a person who is lean muscular and athletic is overweight but no matter how much a person weighs their weight is only considered a problem if it's a high level of body fat so we should talk about fat loss not weight loss
Currently I'm making my own breakfast bars out of quinoa flour mixed with whey protein. For the sweetener part, I blend up some dates, figs, and a banana in water (besides adding some sweetness, the dates and figs add some fiber and micro nutrients). Then I put some hemp seeds and low sugar chocolate chips in the batter. Then bake for around 30 minutes on medium heat. It's not super low calorie, but it is very filling, pretty easy to digest (doesn't make me tired/lethargic), and nutrient dense. But I think the main thing besides upping physical activity, for me, is adding a lot more non starchy vegetables to the diet, because they are so low calorie and yet somewhat filling because of the fiber, bulk, nutrient density, and water. Non fat greek yogurt has been helpful too.
I just use the BMR and AMR as a baseline, try the calories for a week or two and see how things go, adjust and wait, see what happens, adjust and so on - I agree with what you have said, medication is something you shouldn't ignore in many ways, when I was in trainer school blood pressure meds were an issue and something I can speak from experience with is how anti depressants influence everything. Workout frequency and how active you are is more something people think of, it is also easier to calculate but 100% worth mentioning. I like tracking and planning my calories, it is fun.. in a way. Like a game but is not for everyone. It all is about figuring out what forks for someone
Even as you sit down on he couch you are burning calories :) the rest of the video I truly support. As a professional I also use the Harris and Benedict formula but only as a guideline to get things started. Human metabolism is indeed different pro person and you should always keep track of what you do if you make a change to see what it does for you. Take pictures, do waist measurements etc. that way you can get a better understanding of changes you are undergoing. I see a lot of my clients coming in telling me their intake on food is sufficient and healthy but after going over things I get a lot of clients that are not eating enough and are struggling with adaptive thermogeneses. Myself I also make sure that I rate myself with an energy level number ....if I wake up with plans of doing some tough training but I rate myself with only a 5 or 6 as a marker for my energy level than I rather go for a walk or low cardio session so I do not trigger my stress system to much. Thx for the video m8, greetings from The Netherlands!
My BMR is crazy, According to fit bit I burn 3300 calories a day on average. I walk 2 miles a day (at an office job), I do band exercises at my desk, do bouldering 2-3 times a week. And I also do some KB stuff, fencing, maces, clubs. I have t Bulgarian bags and a sandbag, and I just made a DIY Mobility stick to help flexibility. I sleep in the cold for thermogenics. Yesterday I burned according to Fitbit 4200 calories. Even if I eat that much (and I don't think I did) I am hungry still. But I have some severely stuck on weight. IF has been hard (I am always hungry)
Started working out again this year (callisthenics) and 5 days a week (Monday to Friday) I cut out all white foods - spuds, pasta, white rice, white bread, and booze - and the flab is slowly coming off. It would be coming off faster but I’m only sticking to it five days a week. I got the idea from a woman who lost 9 stone in 12 months by in her words ‘just eating wholemeal and chicken’.
I am taking epilepsy medication and although I have not lost loads of weight It did curve my cravings and I am able to make better decision on what I eat. Very wild stuff.
I did a diet a few years ago where I simply ate enough canned tuna or chicken to make 200g of protein, and threw in one can of mixed veggies. I ate this all in one meal right after exercising, and had only water the other 23.5 hours per day. I don't have the numbers handy, but I lost weight, and I stopped feeling hungry after three days.
I used to be a stickler about calorie counting to make gains but much prefer the "add or subtract a few food items" approach nowadays. I think some understanding of calories is useful, but there's so much dogma about it being the _only_ important factor in weight change and that hormones are completely irrelevant, whereas much of the alternatives offered are convoluted and misleading. This "consistent meals" approach is not convoluted, in fact it's actually simpler than counting calories, and you end up controlling calories anyway while focusing more on meal quality.
Thanks for the advice. I like the skiing method with jumping and tugging a band attached to the top of my door, like an olympic-long-distance-cross-country-skier plowing away with ski poles. I'll have to lower the intendity, but I may give it and 100 ups a try more in the winter because of running in ice and the like.
Shop my favourite jump rope: crossrope.com/bioneer2
Save 15% with promo code: BIONEER
This weekend they offer 20% with a different promo code. This sounds a bit unfair since you’ll lure many potential customers to their site who might be tempted to use the other code that’s promoted on the site. I’m still thinking about buying something from them but if I do I’ll use your code! Keep up the good work.
Was that a coca cola product placement? Why the hell did we need that shot? 8:33
@@phillipbissonnette7103 umm guess you didn't notice it was blur and the shot pans back asap and the he doesn't film the bottle further so look like it was a mistake. chill out butter cup and if he wanted to show the Diet coke and get paid what's it too you? he was trying to sell oyu a fizzy drink jesus this is the dumbest complaint I've seen in my entire life
Loving your channel mate, I have started putting a lot of your training ideas into practice. Really the best channel out there. 🇳🇿
I don't know if you have any expertise on the issue but I have hyper-mobility in my wrists and its hell on earth for any kind of pushing movements could you maybe make a video on wrist health?
Currently losing some weight. Like you, I can’t be arsed with calorie counting so my strategy has been to cut out booze, refined sugars and most processed foods, lift some weights and move onto time restricted eating with a roughly 10-14 feeding/fasting split. I was already pretty active cardio-wise. Seems to be working. The most important thing for me is that it is simple enough to be sustainable. Anything that requires me to record everything I eat isn’t happening.
Counting calories is simple man.
Agree. I track enough stuff at work. I gotta apply it to food too? Nah. I’ll just up my veggies.
@@cascadianapplications7124 Time consuming and, more importantly, dull. And for me, at least, demonstrably unnecessary. Your mileage may vary, of course.
@@charlesmarshall8046 CICO is tried and true.
It's simple. Use your calculator app and then just add the calories of everything you eat
@@cascadianapplications7124 Pervert alert, we've got a calorie counter over here
In the beginning of the pandemic, I caught myself gaining weight. I was already a heavy dude and didn’t want to add to it. Two yrs later I’m 100lbs down and trying to keep going. It’s not impossible guys, stay strong, stay focused.
good on ya! 👍 keep it up Luis, you're the man
150lb before pandemic by end of it I ballooned up to 204 now im 178lbs due to veto and weight lifting
I hope the next video will be strategies for gaining weight and becoming bigger because I'm trying right now
Eat more calories than you're burning - basically war until you're full and then a bit more every meal
I’m doing the same!
Generally gaining is easier. If you were stable in your weight before, increasing by about 10-15% should be enough!
If you were loosing however you may want to increase more. But thankfully for you, growing is a bit easier
I love how professionally these videos are made. You really get a sense of Adam's passion and dedication to the things he talks about, I love it. Keep up the good work!
This video is 100% right. Overthinking it just leads to a bunch of dead ends and anxiety and that’s not what a healthy lifestyle is about! As always appreciate seeing you upload. 💪🏽
This account is a scam
Loosing weight and keeping it off is a lifestyle change. Some need to change less than others. But it's something you need to enjoy doing for the rest of your life.
I am currently on my first ever "cut" and it's going really well. After 3-4 years off the gym all my muscle turned to fat, so I got pretty flabby even though I didn't gain weight. So over the last 3 months I got back into the gym and have been eating less - I've dropped 5ish Kgs and my lifts are back up to about 90% of their weight before I stopped lifting. Muscle memory is a beautiful thing!
Good job,
Try your best to avoid saying, muscle turned into fat..
It's just not possible,
We know what you mean... Just saying.
@@MrGrace123 Yeah good point. It's probably more accurate to say my muscle atrophied and I gained body fat
muscles don't turn into fat. They are different cells. You simply haven't worked out and the fat percentage in your body has increased while your muscles have been deteriorating while not using them. In otherwords you have been gaining fat.
5kg in month is easy since it's mostly just fluid. Trying to lose weight for 3-4 months with same pace and you will understand the real struggle. You see that 5kg you lost will come back fast. After second month you will face plateau moment when body simply refuses to lose any weight. This is the moment when lot of people feel discouraged to continue weight loss because it becomes frustrating since they no longer progress. Especially if they are middle-aged men since their hormone levels will drop down a lot and affect their libido.
But yeah muscles build up 40% faster if you used to have bigger ones.
@@Tespri It was 5kgs in 2.5 months not 1 month- and imo it wasn't mostly fluid. Normally I would agree with you that it is mostly fluid BUT
1. I have hopped back on creatine which makes you retain more water.
2. I have added a substantial amount of muscle.
3. I'm visibly very lean - I'm talking ab veins, bicep veins, I even found a new shoulder vein yesterday
4. My _highly accurate_ visual assessment of body fat says it went from 15% to 10%
@@engboy69 5kg from 15% bodyfat? Are you using peds?
What you said about different body compositions having different effects on metabolic rate, and this on weight loss speeds, is EXTREMELY ACCURATE AND IMPORTANT
As a former fat guy I can tell you that losing the first say 50% of my excess weight required half the calories and double the effort (maybe not literally but for illustrative purposes this is a very useful picture)
As I got leaner, my metabolic rate increased which meant I was able to keep losing the excess fat with relatively more calories and less exercise
Once I was at a healthy body fat percentage, the maintenance of this new body was the easiest out of all three stages. This doesn't mean I was able to become irresponsible or passive with my diet and lifestyle, but it does mean that the hardest part was at the beginning
Weight loss is a game of increasing returns, and if you don't know this then it's very easy to get demotivated at the beginning when you see such little results coming from so much work. Just remember, you're climbing a hill, and once you get over the hilltop things really start to move
I've spent the last four months splitting my workout across my day and I've noticed my body has turned into a food burning machine.
I do my main workout in the morning, and things like torso, forearms, stretching, and cardio in the evening when I'm usually sedentary. The results have been incredible. I eat and drink anything and I'm still burning my fat packs arounds my belly button as my abs come in.
I'm super glad you shared this. I was thinking a major and minor movement combination, 3x/day, every day. However, I'm so low energy, I think this way might work far better.
This may be a method i turn to more frequently. I can't always get all the lifting or endurance i work done in one session in the morning so doing a second session in the evening really helps. Thanks for posting this.
Your channel is honestly one of the best on UA-cam in my opinion. Great scientific based information delivered in the right manner. You are helping us all become batman one day at a time ❤️
I only found the bioneer recently but I think he is definitely the best fitness channel out there. He is honest & genuine, plus makes superhero training videos. I mean come that's pretty awesome 🏴☠️🦇
Since this day almost everyone says HIIT is the key for Fat loss but I think LISS is much more effective because it is easy to do if you are in a calorie deficit. I also like this mentality to burn my calories through the day and using training just for muscle development, mobility etc.. Thank you Bioneer luv your channel.
HIIT is a new fitness fad IMHO. And I don't think it is easy for people who want to lose weight and haven't been exercising regularly. They can probably do the resting part very well but can't summon the intensity for the active part. Most people who have been sedentary would do better to do a brisk walk for 20 minutes or half an hour. They would benefit from a heart rate monitor to ensure they are active enough to be in zone 2.
HIIT isn't great for most people trying to lose weight. They can do the resting bit but not the intense bit. LISS is much better for most people. A brisk walk kept up for 20 minutes to half an hour is feasible for not so fit people. If they wear heart rate monitors and ensure they stay above a target (say 120 beats per minute), even better. HIIT is good for part of your week if you are ready for it but even elite athletes do more LISS than HIIT in their training. Also, as this video mentions, if you want to lose weight, you need to lift weights. On the formula of three intense workouts a week, if you do more than one HIIT workout, you won't be able to get enough intense lifting sessions a week.
Its not if youre an athlete or care about athletic performance
@@ianmichael3912 that's not completely true either. HIIT is used sparingly by most athletes. Even the most explosive sports like football only do 2 sprint workouts a week during camp. Most athletes do maybe 1 or 2 HIIT sessions a week and the rest of their cardio is zone 2 to provide that aerobic base at minimal cost to recovery.
The big downside of HIIT is that it is very taxing on the central nervous system and I wanna do some strength exercises too during the week which can also be pretty demanding for the central nervous system. So I would also prefer LISS and strength training :)
I went keto with intermittent fasting (2 meals within a 6 hour window each day) about 14 months ago - no calorie or macro counting, just natural wholefoods, organic where possible/affordable and eating until full, ensuring adequate protein. I lost 20lbs or so within 3-4 months and am now much leaner but am still as strong as I was (lb for lb). I'm now gaining strength bit by bit but keeping to the keto/fasting and staying around the same weight. Exercising 5-6 times per week and also averaging around 100,000 steps per week. I feel much better (physically & mentally), have more energy and sleep better. I'm 58 but feel better than I did in my 30's...............
100k steps weekly? You're a beast!
@@carlofrancisco5256 ain’t it that’s awesome
Decided last month, after eating WAY too many sweet stuff on my birthday and getting sick that day, to eat less sugary foods this year. Wish me luck.
Really appreciate your perspective on the aspect obtaining a lean physique. Definitely would love to see you and Grant discuss this topic more.
You are what you eat!!
You are worth the effort
You are worth the time
you are the food and the information you consume..
@@lonewolf5315 Ahhhh, indeed. As knowledge is strength, wisdom may only come with experience (consumption of time/happenstance). Thank you Lone Wolf.
- Godpseed
Great video as usual.
Hit a low BMR from not moving and my hunger dropped so much. I had done long term low carb mixed with keto. I was able to fast really easily. I wasn't really losing weight anymore. Over lockdown I had bad periods of overeating/drinking and put on weight in chunks.
After a false alarm from the doc (white cost BP) I broke through my health anxiety which was blocking me from walking and started to walk. I now walk 1-2x 20-30 mins walks a day. My hunger went up. I eat more carbs although I'm sensible and now I'm losing weight. I had lowered my metabolism so much that something as simple as moving meant that even with eating more food I started to lose a bit. I'm proud of myself. It's difficult for me to exercise and make changea. This is step one and is sustainable for me. My mental health and everything else has improved. Next stop is some kind of resistance training but that will take me a little bit of time to adjust to. I'm happy though.
my anecdotal experience is, that too big calorie deficit also doesn't work that well.
I was trying to lose some weight. It didn't move for some time, so I started to track my calories and I found out, that I ate about the same or even less than my girlfriend, who is 2/3 of my weight (about 1000 calories less than the calculations).
So I ate up on normal food and protein and after couple of days the weight started to budge downwards.
Just seen some of his older videos and the quality difference is crazy! Massive improvement in the video and in his presentation to the camera
I lost all over a 100 pounds and kept it off n the key is consistency, start small to build momentum n to gain those good habits and to crush those small goals n then b4 u know it your goals are crushed and your wandering round in a t-shirt and look good in it, no matter what u choose to do just stick to it
Exactly.
For me burpies worked perfectly.
Never tried them before as I found them kinda stupid. Now I love them!
I have come to observe I can't count and measure calories for more than 3months. I just burn out. The simple meal repeating will definitely help here. Also, for some reason I was really impressed with some of the shots in this video....
Hey guys, just lost 20 kg from 2nd Feb to 2nd Nov. I do think that calorie counting is the most important, because it keeps you responsible for the food you eat. However, if you struggle with that, meal prep meals that all ranging in the same range (was 500 kcal for me). Then set up a calorie limit. I had 1500, 2000 on cheat days. You dont have to count per se and when you repeat cooking the same, you already know the kcal.
Make sure to have 30-60g fat a day (for testosterone) and enough protein (0.7-1.5g /kg of bodyweight) to gain muscles while losing fat.
Get enough sleep! Try to get to bed early always. Lack of sleep is stress for the body, raises cortisol levels and increases a drive/ hunger for comfort food. Your willpower is also reduced to lack of sleep.
Walk 10k steps a day. It's 90 min. You can break that apart during the day. Waking up, 20 min walk, getting ready for work, go to work, lunch break, after work a little stroll. If burns 400 kcal a day without increasing hunger.
I cut my kcal by 500 every day and added the steps on top. I never counted my gym, cardio or other training and had weeks where i lost 1 - 1.5 kga week.
Hope that helps
So i was thinking of losing the same amount in 6 months or less but no, first it's harder to burn that much fat and second, ig it's healthier to lose weight gradually, also do you have loose skin now or it shrinks with weight??
@@harsh7agarwal i have paused the losing weight process for 1 month twice, because i was lodging weight fast and felt my skin getting loose. The pause really helped and i dont have loose skin now. I think after 1-2 drastic weight loss, try a small pause where you HOLD your weight. When you try to solve that issue after you lost all weight, it will be harder for the skin :)
@@harsh7agarwal i think that when you try to hit the macros, youll be surprised how much muscles you can build by losing weight. Im very happy :)
Thanks,cheers.
Nice job
I highly highly recommend crossrope! I got this for my birthday earlier this year and it's been such a joy to use. I won't lie, it is a pricey for a jump rope, but it is 100% a quality buy where I definitely think it will last me my lifetime. The weighted jump roping is a game changer and if integrated into your workout routines you'll see some amazing results while being challenged with it, and having fun.
From the knowledge on this channel, I've significantly made some strides in my home workouts. This might help someone else because I think I'm onto something.
I lift only light weights, with either two dumbbells or a kettlebell. Every single exercise I do is working on your posture, cardio, mobility. Using your full body at once, starting with the legs. Strengthening my tendons and ligaments and core.
And the main form of exercise I do, is hit the punching bag and shadowboxing. I'm massively into MMA/Boxing so I do that for my cardio without fail I've wired my brain to actually want to do it. I'll do it as the bare minimum.
I've also noticed, doing squats and deadlifts with two dumbbells, or two free weights I think is far superior than doing a back squat with a barbell for me. Not in the sense of lifting more weight but in the sense of it's extremely functional and practice. Having to hold the weights in place and balance while doing squats/deads also works your grip strength. Some upper back/scapula rear delts and some triceps two if you keep your arms straight and pull your shoulder blades down, and touch them together with your chin tucked core engaged and straight back.
I'm also able to lock my legs at the end with both weights by my sides and thrust my hips forward and flex my glute muscles almost like a kettlebell swing and get some pelvic floor action.
Lu raises are also a fantastic exercise for shoulder health and mobility also. Putting a towel between a kettlebell and doing rows is making my hands so strong.
I feel fitter, more agile and quicker and more pain free than when I used to just do standard bodybuilding stuff and focus on lifting heavy. But I guess I have to screw up my body to learn how to make it better, I'm far more open to different methods of training. Especially since I'm into martial arts this kind of training is way more practical. I'm 30 but my hand speed feels just as quick if not quicker than when I was in my 20s doing this kind of stuff.
So thanks man, you really inspired me to get creative and scientific!
After counting calories in unsustainable diet bursts for years my biggest takeaway has just been to prioritize protein. When I make it a point to get enough protein (0.7-1 g/cm in height) per day I am full enough that I'm not reaching for the chips or a doughnut throughout the day and it helps me stay on track without a rigid "diet plan".
Skipping along with walking are my go to forms of cardio. I used to do a lot of MMA, but found it harder to progress in the gym when I was doing MMA.
Yea, MMA is its own beast. I've done it for 2 months last year but had to stop due to personal life and also money, but while doing it I found it very hard to be active in the gym. If I went to the gym early before my MMA session, I'll be too weak, and if I went after, well then I'm too exhausted. I'm at a weird spot, I want to get bigger but also want to fight.
@@bluekrazykris yeah, I was in the same spot, so I feel your pain. You can fit in both, it's just tough, and they would have to be 6-8hrs apart with enough fuel inbetween.
I feel you on that so much. Started boxing and have been prioritizing it but had to scale back on the lifting. Trying to find a balance is bit tough
@@Doingmybest700 sure is. Love boxing but so hard to fit in 👌
I can't wait to dive into this,
I'm nearing 58yo, swim (hard) about one mile every weekday, have added about 15 minutes of Core exercises... But after losing 25 lbs, have absolutely plateaued with at least 25 lbs more to lose! 😬. I'm sure there will be many useful bits in here. Many Thanks!
You’re doing great!
Awesome & very inspiring!! Please keep up the good work and let us know how you are doing!
Add one set or two per week of full body strengh training with weights or a machine you just need a new stimulus to continue with progress imo
plateaued - those will come. The trick is to mix things up. We are creatures of habit. We get used to everything, so keeping the effect of surprise in the picture for our bodies, makes a difference. Do not do the same thing all of the time. If you are low cal, you have to keep a couple of days with full cal, and then go back to low again.... And that keeps on happening during the voyage.
@@LilA-zl6tf
Thank you all! You're all very kind, and some great advice as well. I do think I need to mix things up a bit. Good luck to everyone, keep at it 💪
When I first started trying to loose about 20 lbs I did count calories using an app and that helped me learn how many calories I was actually consuming. My initial estimate was way below how much I was actually consuming. Now that I have a better idea about my nutritional intake I think I could switch to only occasional tracking as long as I kept using a scale every day or two to confirm that I'm still where I want to be. Thanks for another great video!
I had a similar but opposite experience. I was like, 1000 calories under what I wanted for my muscle gaining goals, lol. Went from a string bean frustrated with exercise to what I am told is a great frame for body building. Yeah, my diet isn't great, but at my new job, I am able to more consistently plan out my meals, and get more deliberate exercise. (Outdoor gym right outside my office.) Wish me luck, and luck to you as well man.
You LOSE weight, so your pants are LOOSE.
Great advice. I started the Keto diet a few months ago and saw results very quickly. I then incorporated intermittent fasting and now I'm on just one meal a day. I feel infinitely better: I have more energy, increased focus, my skin looks better, and have leaned down so much that my abs are clearly visible.
Have you counted your calories during KETO and fasting? Just curious what is the overall caloric consumption.
I've been doing smaller 5-10 minute workouts 3-6 times a day and in 10 months time, I've seen better results and better body composition than I did the previous year.
Could you make a future video on manual labourers, and combining training with manual labour jobs, especially manual labourers who have jobs where the actual work they do can switch a lot, and thus the muscles used and types of movement on the job can vary a lot from day to day without any clear schedule. Would love to hear your thoughts on this as that is the situation I currently find myself in.
Sound stuff.
I would add get the proper amount of sleep, and try manage your stress.
My own journey? In January, I was 201 lbs, stressed out at work and comforting myself with fast/junk food. No energy, pessimistic and depressed. I got accepted into college, resigned from my job, and started making changes. I quit processed and junk food cold turkey. Started eating one meal a day (OMAD). Began training kettlebells every single day for 45-60 minutes. Started walking again, about an hour every night or so. Cross country skiing about 10 Km every second day. Made a point to prioritize sleep, following good sleep hygiene. That was in March of 2022. I'll be 40 next year. As of now, November 2022, I weigh 155 lbs, have waaaaaay more energy, no more pain, better posture, my sleep apnea and acid reflux both are gone, more self esteem, a better outlook and look like I mean business. Much stronger, and more endurance. Our class spent three weeks in the Canadian shield country, including a four-day 70 Km canoe trip. I want to be humble, but I just about destroyed all those 20-something year olds. I did calisthenics and rock lifting at camp every morning. I've also added rucking to my routine, at least an hour with 53 lbs every 2 to 3 days. I know eat a good breakfast and decent lunch, continuing to drop fat and build muscle. I walk back and forth to school 3 times a day with a 30 lb pack. I feel and look better now than I did in my teens and twenties, even when I raced mountain bike and rode 500 kms a month, year round. I ride my race BMX during our short summers, canoe, ski, walk and generally try to stay active. And it's working great. Wish I did this 20 years ago, but better late than never. It took some discipline at first, but once you develop habits, it becomes much easier.
Love your channel, always enjoy the content. Take care.
Bioneer videos always have the best vibe
I really like the randomness of the scenes. The contrast in outfits, as well as the shift from urban to suburban environment. 😀
So I discovered that, when I do kettlebell swings(kettlebell in general), I continue to burn calories throughout the day, even if I do nothing else afterwards (still go on walks). I discovered this with my fitness tracker. It revs up your metabolism like crazy. Regular workouts burn calories until you stop the workout....ex:
°If I did a non kettlebell circuit, I'd burn 300 calories. That's it.
°A kettlebell work out would be 450 calories burned after I stopped....by the end of the day/throughout, the most simple movement, burns calories, so that by the time I went to bed, it would have gone up to 600 calories burned....of course coming to a halt once I'm assuming, you've gotten past the REM, part of your sleep... deep sleep.
TRY IT OUT!!!
Your skipping has improve a lot since the first time you mentioned skipping on your channel! Good job!
There are very few content creators I really trust when it comes to sponsored products. Already ordering a crossrope. I have been needing a quality jumprope for a long time.
i LOVE crossrope - been using them for years
I love using Cronometer because I can see my details in graph form which helps me to become aware of how my intake affects the scale as well as sleep and mood over time.
Dude, production level is movie-like. I was blown away by the first shots already.
dude this man's production has improved by so much over the years !! Respec !!
Counting calories for some time can really provide a learning experience. You start to become good at ballparking meals AND you really get a feeling for how much energy processed foods provide without giving you much of value along with it. In a world that normalizes eating two burgers along with a large portion of fries and half a liter of Coke...it helps you to learn what is about normal. It can also be helpful to build good habits like seeking out highly nutritious food that keeps you sated for a long time and build your meals around it. Becoming obsessed by them would be a big mistake though.
Very relevant video, for me. I used to track calories, but started getting stressful, sapping any motivation. Now I just follow what I eat, for sure, but don't track calories. As you mentioned, I skip breakfast. I am a fairly lean guy and I am able stay so.
More exercise may help lose weight before 40 but after 40 I think it is very hard to 'exercise away' your fat. I was overweight at 208 to 230 pounds from age 32 to 47. I'm now 52 and 193 pounds and exercising almost daily - the ONLY THING that is keeping me at this weight is INTERMITTENT FASTING, period. I've struggled for years to lose weight with different exercises and diets but IF has been the key for me. I now eat in 4 hour windows every day and I can eat ANYTHING I want - Pizza, cheeseburgers, Turkey and Grilled cheese sandwiches, chicken burritos, Ice Coffees, etc. - all sorts of things that prevent you from losing weight... but IF makes it work. I will eventually improve my diet but I am amazed at what IF can do with a 'junk diet' + I physically am putting on more muscle and I'm stronger than I have been in years - (calisthenics). I'm actually showing abs at 52 (which has BLOWN MY MIND) - our bodies are amazing machines. I seriously question whether we were ever supposed to eat 3 meals a day.
We absolutely were NOT meant to eat three meals a day. Primitive people ate when they could, and historical people ate on a wide variety of schedules. The three meals a day thing is more a matter of marketing and fashion than anything else.
@@stevenscott2136 I just saw where 40% of American men over the age of 40 are considered obese - the 3 meal a day 'habit' probably has a lot to do w/ this methinks... I know I now eat maybe 40% of what I would eat a year ago. IF makes it easier and easier for me to eat less and not feel hungry. It has been my 'weight loss' savior! after so many years of frustration....
We were also absolutely NOT meant to eat pizza and cheese burgers but you do you. My understanding is that early humans ate when they found food. It could be 3 meals a day or it could be 1 meal for 2 days
Did some shadow boxing for a HIIT workout last week for the first time. Felt it in my shoulders and biceps for two days. Definitely increases the heart rate. Thanks for the video, Adam!
I haven't lifted in a while, and this video has motivated me to get my butt to the gym and lift. Great video dude.
Thanks, a real world approach. I keep breakfast and lunch small too. I am lazy so go for minimum effort but stay away from junk as much as I can.
9:30 for most people the easiest way to consume less calories would probably switch to water instead of soda.
Yes! So many calories if you drink a lot of it
Or just switch to sugar free, typically near-zero calorie, soda.
@@truthbetold8233 Research has shown, even if you drink a sugar free soda, you end up eating more later anyways. So you think you're doing yourself a favour, but you really aren't.
@@ddpwe5269 that's interesting because I recall a clickbait video title from Greg Doucette, relatively recently, (something like diet soda is better than water) where he referenced some study that came to the exact opposite conclusion.
I haven't read either study myself, or if it is indeed the same study, so I'd have to take your word for it.
Most people who are genuinely in need of losing weight, and who understand CICO, will almost certainly benefit from switching to the diet soda, especially if it makes the process more sustainable for them, which is obviously the main goal.
@@ddpwe5269 anecdotal as it may be, I lost close to 20kg by, in part, switching to the sugar free sodas.
I recently read an article about fat burning on wikipedia and the one most important thing I took home was this: the body doesn't burn fat if there's insulin in your blood. So the first sugary drink after training stops fat burning completely. So, one can diet and calorie count all he/she wants, as long as one consumes refined sugars (eg in the form of fizzy drinks) the body will not be able to activate it's reserves and will ramp down metabolism if there's a calorie deficit.
That's false
@@Golden-tv9iz how so?
Yo!! Thanks for the promo code! Grabbed one of skipping rope with the heavier attachments.. Got a long way to go to make skipping a positive addition to training but the quality is amazing! Best skipping rope I've ever seen or used.. You really do get what you pay for!!
I've been counting my macros and stepping on the scale daily for 130 weeks now, it's hard at first but then it becomes pretty natural, specially with the apps nowadays, plus, you feel in great degree of control over your body.
Best fitness channel on YT!
Absolutely love your content.
Personalization of diet is something I've found to be a personal journey of sorts.
I lost 70 lbs in 8 months by learning how to fast and eat a healthy keto diet. I was committed. Zero cheat days for 5 months. I did multiple 2 to 5 day water fasts along the way. I've kept it off for 2 years now. I now eat a carnivore beef based diet with fresh fruit and honey.
I have found the most helpful strategy on my weight loss journey has been creating healthy recipes that are quick easy and delicious, so that I'm never at a loss for what to eat!
I agree 100% with understanding your generic meal's macros so you allow yourself food freedom for dinner. I train fasted at lunchtimes, weights 3 times a week, cardio twice, and start eating at 2 o'clock (a protein shake) and on the hour until 6; meals/snacks and thrn dinner. I'm 47 and walk around at an athletic 91kg all year because I find this eating plan (its not a diet) works for me and my lifestyle.
This pervert just bought a jump rope with offer code Bioneer! I love your content, brother. You are an inspiration.
That might go without saying because we know he's the Bioneer but he's spot on with this advice. Fantastic, well-rounded advice.
I spy Bicester...! Hope to see you around the place! Thanks for the vid
One of the best videos on weight loss I've seen. Nuance. What a concept!
Aún no comprendo el por qué no tienes millones de suscriptores, tu contenido es tan bueno ❤️❤️
I stopped paying attention to calories. I even forget about sugar, BUT that's generally low. I focus 100% on carbs personally.
I took steps last year to get rid of a fatty liver I suspected I had (which caused me to start losing weight after 15 years of not really doing that) and now I just try to keep the carbs under 50-100.
100 is the goal, but I screw up a lot. Basically my plan is just a couple eggs in the morning then flexibility later.
Also exercise (which I'm also not consistent on 😗).
Anyway, good luck to everyone. Do your research on everything and take the steps necessary. 🙏
Cortisol and insulin = weigh gain. We know this because people who get prescribe insulin gain weight and drugs who’s side effects include weight gain is because they have the synthetic hormone equal to cortisol. Metabolic rate drops down if you only focus on calorie deficit. Cure your insulin resistance first.
Scientific literature and studies show that overweight individuals have the same basal metabolic rate as their leaner counterparts, studies that do show a difference, show that overweight individuals have a faster basal metabolic rate.
The "afterburn" EPOC effect also shows to have little impact on overall caloric burn amounting to 6-15% of the caloric expenditure during the exercise session, so burning 150 calories from a 10-15 minute jump roping session would net you an additional 9-22.5 calories burned. The EPOC effect is also shown to have most of its effect in the 1st hour after the workout with the remaining effect nearly completely dissipated after 3 hours. So while the "afterburn" effect may be nice, the additional 18-45 calories burned from 2 daily jump roping sessions play a miniscule part in weight lose. Just move more and eat less.
about a year ago I realised I had got fat. I know how it happened but i didnt have the time at the time to start going to the gym. All I did was start doing 5 sets of circuit a day...between meetings, over lunch, before i turn on the laptop, etc. Started really small (just press ups and squats) and just built it up...more exercises, more reps. Was out of breath 5 times a day and i truly think that is the reason i lost weight quickly and that it has stayed off
Got very fat being a full time carer. Had nothing in the tank. After I had seen both of my parents through to the end of their lives, my doctor said it was time to focus on my own health. So I did.
Very helpful video! Thanks!
And I quite enjoy your humorous quips here and there!
150 push-ups every other day depending on how I’m feeling. I will drop and do 30 push-ups 5 times a day.
Helps to clear my head.
Cut garbage processed foods and gluten
I was Prediabetic when I decided to make the change.
I’m no longer in that situation and lost a total of 61 pounds
Can’t say what my bmi is, I don’t know how to test it.
Salute, those 10-15 min clips are totally great hormone boosts, unconventional workouts have made it fun: steel mace flow, uprock2floorrock flow, animal flow, house music solo battles, cha-cha-cha stepping, HIITs, MIITs, LIITs.. game changer for real. Thank you for having great content... yo that SuperHeru aka Supreme Being aka Baki workout breakdown was amazing. Cheers, peace, love!
Another awesome video and no sponsorship. Thank you!!!!!!!!!!
Since you mentioned thr oculus, check out thrill of the fight and knockout legacy. The former is an amazing boxing game and the latter has amazing training modes.
I absolutely LOVE my Crossrope Jump ropes!!! 😊😊
All i did was go for an hour walk every day (i love walking, just slowly watching the scenery change and enjoying natrue. I could walk for 6 hours a day and absolutely love it. In fact i have in the past.) and take one less scoop for supper (which was the only meal i ate during the day) and limit myself to one treat per day as i can't live without candy.
I lost 40 some pounds in like 3-4 months.
I've kinda stopped making progress with that since winter hit. (You can't really go for a walk in -40.)
But i don't think I've been gaining weight either as I've been lifting weights and doing bodyweight workouts for my legs.
I've also started having breakfast (so now i eat 2 meals a day instead of the 1) it's not like i don't like food, i mean i got fat eating 1 meal a day so obviously i love to eat. But I just find unless I'm sitting down to eat with someone it's very difficult to remember to eat throughout the day even if i feel hungry i always need to finish what I'm doing before i go eat and usually by the time I'm done my body is like "eh screw it he's not gonna go eat anyways"
And I'm not hungry anymore.
Really i don't have a program i just do excercises i enjoy till i can't and then rest and go again.
I have no clue if what I'm doing is working because i don't measure progress on the scale or count calories but i feel better and i have less of a fat stomach so maybe at some point I'll get where i wanna be but doing something is better than nothing at least.
This is true in my case I was at 80kgs and eating about 2200 calories tracking everything, doing strength training, walking 10k steps Everyday but was simply not losing weight, I was maintaining at 80kgs. I lowered my calories to 1800 but best i could do was 78 never went lower than that. Going lower than that wasn't possible as it would crash my metabolism, I had experienced this before when I was eating only 1500 cals. I gave up and put on weight, got to 93 kg after eating just a bit lower than my appetite and weight training i lowered it to 88 in two months, no low energy issues. Just find what you're body likes best and then do that
A number of years ago I started doing push-ups. I tied it something I loved, drinking coffee. So, every time I wanted a cup, I had to do 25 push-ups. I was doing 300 to 500 push-ups every day spread throughout. I did clean up my diet a bit as well. Lost 60 lbs. in 6 mo. doing that.
I am a jump rope (skipping) fan. Such a good thing to enjoy music to!
Just starting to lose a few, I will defiantly implement some of these ideas into my weight loss journey! Thank you very much!
I do 1 hour jump ropes with the JRDs. Pretty good community for jump ropers.
I don't eat before 10 AM and after 7PM. I ride bicycle every other day for at least 20-25 miles and I do upper body weight lifting on the days in between. I also ride bike to wherever I can rather than drive the car. My diet is mostly a mediterranean one and I only eat meat once a week. I started in January and have, so far, lost 104lbs. Namaste
Great video with some really good advice from someone who is in awesome shape without those numbers dominating their life.
Bonus points for the whistle-stop tour of Bicester - spent a lot of time there in the past hehe
Thanks for the suggestion for jump rope...started this week ... generally by 5' steps ... a very good way to tonify, to raise cardio and you can bring it in your bag event pocket :p
If you know that you need to eat less for your body’s caloric needs, but aren’t ready or willing to cut out an entire meal (yet), you could have smaller portions of whatever you’re already eating.
We all have a “serving size” that we default to, so visually decrease that by 1/3 to 1/2, depending on how excessively you’re eating. Do remember that your body will be adjusting for the first 2 - 3 days, so you may feel hungry at first, but don’t give in to the hunger pangs-your body will quickly adjust to your new caloric intake. Distract yourself w/ the activities that make you lose track of time, if that helps.
Be mindful of how your body feels-I’ve always been dissociated w/ mine (due to lifelong narcissistic abuse, which my body did involuntarily to protect itself from the intensity of the unrelenting pain), so it’s only in recent years that I even started to notice what being full was-before, I’d just keep eating & eating until I numbed my feelings enough.
For anyone in this audience who’s got CPTSD for any reason, I *_highly_* encourage you to work through your trauma. When you have no more trauma triggers, all of your coping mechanisms simply slip away, since you don’t need them anymore. It’s worth the work, no matter how long it takes-it’s worth the effort because YOU’RE worth the effort!
Hope that helps someone. 🙏
Love my Crossrope!
I've lost 18kg in the last 4 months, doing exactly this, no calorie counting (just cut out sugar and high carbs) because it's tedious and not a good long term strategy. Eating healthier, and less processed food is, along with a light exercise regime.
Love your videos, and loved the tour of Bicester! Very weird seeing all the places I know well on a UA-camrs video.
I got a Crossrope set & I really like it. I skip outside, but in the winter I can't because the ceilings are a bit too low in the house. Crossrope is about to release a ropeless weighted product, so I'm looking forward to that.
The problem with weight loss is that weight isn't usually the problem the problem is excess body fat or fluid retention not weight I don't know anyone who thinks that a person who is lean muscular and athletic is overweight but no matter how much a person weighs their weight is only considered a problem if it's a high level of body fat so we should talk about fat loss not weight loss
Currently I'm making my own breakfast bars out of quinoa flour mixed with whey protein. For the sweetener part, I blend up some dates, figs, and a banana in water (besides adding some sweetness, the dates and figs add some fiber and micro nutrients). Then I put some hemp seeds and low sugar chocolate chips in the batter. Then bake for around 30 minutes on medium heat.
It's not super low calorie, but it is very filling, pretty easy to digest (doesn't make me tired/lethargic), and nutrient dense.
But I think the main thing besides upping physical activity, for me, is adding a lot more non starchy vegetables to the diet, because they are so low calorie and yet somewhat filling because of the fiber, bulk, nutrient density, and water. Non fat greek yogurt has been helpful too.
2 X 10 mins that has got thinking. Thanks for that.
I just use the BMR and AMR as a baseline, try the calories for a week or two and see how things go, adjust and wait, see what happens, adjust and so on - I agree with what you have said, medication is something you shouldn't ignore in many ways, when I was in trainer school blood pressure meds were an issue and something I can speak from experience with is how anti depressants influence everything. Workout frequency and how active you are is more something people think of, it is also easier to calculate but 100% worth mentioning. I like tracking and planning my calories, it is fun.. in a way. Like a game but is not for everyone. It all is about figuring out what forks for someone
Thanks brother for the great videos.I always watch them as soon as I can. What's your thoughts on carnivore diet?
I've been trying to gain weight, and it is not as easy as I thought, particularly the money I need to get all the food
What about opposite? Because a lot of people are struggling with exercising and NOT losing weight
With his accent, he makes BMR sound like Beer Mark.😂. I'm kidding, Bioneer.
Quality video! You're spoiling us!
Even as you sit down on he couch you are burning calories :) the rest of the video I truly support. As a professional I also use the Harris and Benedict formula but only as a guideline to get things started. Human metabolism is indeed different pro person and you should always keep track of what you do if you make a change to see what it does for you. Take pictures, do waist measurements etc. that way you can get a better understanding of changes you are undergoing. I see a lot of my clients coming in telling me their intake on food is sufficient and healthy but after going over things I get a lot of clients that are not eating enough and are struggling with adaptive thermogeneses. Myself I also make sure that I rate myself with an energy level number ....if I wake up with plans of doing some tough training but I rate myself with only a 5 or 6 as a marker for my energy level than I rather go for a walk or low cardio session so I do not trigger my stress system to much.
Thx for the video m8, greetings from The Netherlands!
My BMR is crazy, According to fit bit I burn 3300 calories a day on average. I walk 2 miles a day (at an office job), I do band exercises at my desk, do bouldering 2-3 times a week. And I also do some KB stuff, fencing, maces, clubs. I have t Bulgarian bags and a sandbag, and I just made a DIY Mobility stick to help flexibility. I sleep in the cold for thermogenics. Yesterday I burned according to Fitbit 4200 calories. Even if I eat that much (and I don't think I did) I am hungry still.
But I have some severely stuck on weight. IF has been hard (I am always hungry)
stellar video as always, cheers bro!
Started working out again this year (callisthenics) and 5 days a week (Monday to Friday) I cut out all white foods - spuds, pasta, white rice, white bread, and booze - and the flab is slowly coming off. It would be coming off faster but I’m only sticking to it five days a week. I got the idea from a woman who lost 9 stone in 12 months by in her words ‘just eating wholemeal and chicken’.
I am taking epilepsy medication and although I have not lost loads of weight It did curve my cravings and I am able to make better decision on what I eat. Very wild stuff.
I did a diet a few years ago where I simply ate enough canned tuna or chicken to make 200g of protein, and threw in one can of mixed veggies. I ate this all in one meal right after exercising, and had only water the other 23.5 hours per day.
I don't have the numbers handy, but I lost weight, and I stopped feeling hungry after three days.
I used to be a stickler about calorie counting to make gains but much prefer the "add or subtract a few food items" approach nowadays. I think some understanding of calories is useful, but there's so much dogma about it being the _only_ important factor in weight change and that hormones are completely irrelevant, whereas much of the alternatives offered are convoluted and misleading. This "consistent meals" approach is not convoluted, in fact it's actually simpler than counting calories, and you end up controlling calories anyway while focusing more on meal quality.
Thanks for the advice. I like the skiing method with jumping and tugging a band attached to the top of my door, like an olympic-long-distance-cross-country-skier plowing away with ski poles. I'll have to lower the intendity, but I may give it and 100 ups a try more in the winter because of running in ice and the like.
Running on the spot and maybe holding weights for 10 minutes, rather.