That last sentence you said was so perfect, "the person that loves the walk will always walk further than the person that loves the destination" So simple and true!
If the process aint gonna lead to the result though then why would I be obsessed with the process ? Only reason I wid become obsessed with the process is if it was working. E.g if it was leading to the result. If not then the process is a waste of time and something to be despised rather than obsessed with
“You don’t get obsessed with the result, you get obsessed with the process.” That just transformed my life. Everyone else talks about "consistency," but that's the one thing I struggle with because I just don't like what I'm doing while chasing the results. I'm going to step back and re-evaluate my process, find activities and eating plans/processes I enjoy and will do because I like it. Total paradigm shift. Mind blown.
For me, it was swimming. Im obsessed with it a year in and so i make healthy food choices because i want to swim better, the weight loss is then a result of that
Great advice sir. I lost almost 70lbs over the last year, just walking the dogs, medium lifting routine 3-4 days a week and eating whole foods. Also not drinking 9 dr peppers a day really helped.
I was at my lowest weight when I drank 6 Pepsis a day, being sedentary as hell, playing games for 16 hours a day. I quit drinking that junk, started eating whole foods, prioritizing protein intake, lifting 3x a week and drinking green tea instead, building up closer to healthy BMI
I’m a 52 year old fitness enthusiast. I started in 7th grade. I’ve seen a ton trends come and go. Your advice cuts right through the b.s of weight loss and management. Great work!
great video, this plus the previous "This is why you don't have a six pack" really helps with setting steady achievable goals rather than fixating on perfection and going to unsustainable extremes
The best goal is not even wanting a six-pack. Six packs serve no purpose, it's the same as make-up 🤔🤣 being lean can have a purpose, thats a goal. A six-pack? I'd need some serious explaining to support a client that wants one.
You are very wise, James. I've been obsessed with fat loss for 90% of my life (and still am to some degree). But, I am in better shape now than ever before - physical & cardiovascular - and my clothes are loose, I have more strength and energy, I workout 6 days/week (because I love it), but the number on the scale keeps going up ⬆️ My point, is your point...don't set specific fat loss goals because you're setting yourself up for failure.
That’s awesome! Whenever people obsess over the scale weight going down I instantly think ‘nooooooo please don’t.’ 😢 All it does is mess with the person mentally.
I started working out because I wanted to change and lose a bit of weight. After a few weeks, I started to just really love being active and challenging myself in different ways. This also led to me focusing on my diet more because I wanted to be better at these activities. Now, while I still have weight loss goals, they're not at the forefront of my reasons why I exercise. I do it because it's fun. I figure the weight will fall off at some point
I first started biking. Once a week (15km, 40mins). Then I really felt the urge to go to the gym. So I wanted to make being active a habit. I started biking the same track 3 times a week. I loved it so much, later I even forgot that I wanted to go to the gym. Later on, I started getting serious about muscle building. Working put at home 6 times a week (yes, too mich for a beginner, but I loved it). So now, here I am at the gym. Building muscle and doing cardio (biking 2/3 and running 1/3) 3 times a week. I'm really loving it. Losing fat was more of a game to me. I was challenging myself with caloric deficits. They were too high at first, but for a person with initially 30% BF it didn't really matter. Kinda didn't notice that I lost fat. I was just like "damn I'm hungry, but I'm disciplined" then I weighed myself "oh boy, success". Now I'm at 20% BF aiming for 15%
This is one of the best videos I've ever seen. I've been in the gym for 10 years now and the message of this video fully crystallizes what I feel about my own journey. I'm not out trying to reach the goal of pressing 315 or whatever, I'm enjoying what I do when I do it, and the moment I start focusing on a specific goal, pr, or whatever, is the moment I stop having fun and start feeling like shit. I hope thrusted 600 lbs last week and that wasn't me trying to get to that weight, it's just that I love that movement, and my body could take the weight, so I just did. It came over time, and it came with plenty of other things between (injuries, days/weeks of feeling lazy, etc) but I fell in love with the process and that's where I'm at now. Everyone can do the same.
I have set a goal of losing 2lbs a week since 7th Jan and look forward to logging my results every Sunday morning. If I don't lose any lbs I train harder the following week. This process has worked for me and the bad weeks have gave me motivation to be able to up my game in training. I have went from 18st down to 14.10 and I'm really enjoying the journey. Great videos BTW have really helped me understand the process to losing weight.
3 weeks no weight loss but absolutely following and enjoying the challenge of the process. Week 4 it was like a rocket went off and now it’s been 2 sometimes 3 pound a week of Gunt be gone! Keep at it, only weigh in once every two weeks after the first 6 weeks. Look at the benefits outside of the weight loss, clear skin, clothes fit better, more energy, more breath, hornier than an old man getting a sponge bath, mental health, protein farts that can clear a building. Enjoy the grind, and the results
I've felt guilty for eating too much sweets today. I blamed myself for not being able to burn as much as I consume. This video came into my life exactly when I needed it. Thank you! ❤
Love this vid and your calorie calc. I went from 350 to 280 pounds in about a year and half. A lot of people tell me its slow but like your calorie calc does I literally ate to gain muscle and burn fat at the same time and the first step for that was to workout and eat protein. You bet it has gotten harder to lose weight and I have had that expectation of 1-2 pounds per week but I have grown in love with the process that I dont even care how much I lose in the short term. I love eating a good amount of protein, I love being able to bench 225 pounds when a year and a half ago I couldnt even bench 50 pounds. I love being able to do 10-15 push ups with proper form when before I started I couldnt even do 1
This guy is probably the most honest coach, brilliant videos.. when you have other people giving advice with self serving bias then you will never get good advice.
Your the most down to earth bloke iv ever seen on this topic , no bullshit no new fads just straight to the point ,, thank u for ur knowledge and videos mate , i no u hear it all the time well u shld i hope u do but thank u for everything ur teaching us proper helpng me out at the mo awesome
i found something i liked doing, and found healthy things i liked eating that make me feel good. I was 235lb 18 months ago, now I am 175lbs with the beginnings of a swimmers' body and have fixed most of my back and hip issues. No real goals other than "just keep going," just passion and commitment to the regime and problem solving
You're absolutely right about the process. I decided to get healthier and lose some poundage through walking everyday. First it was somewhat erratic, but now I build into my day a fixed amount of time for getting out walking. Yes, weight has come off, but more importantly I have a goal every day to step away from work, get outside and smell the flowers for an hour. I don't have scales so I have no idea what I've lost, I just feel better all over. And when I get back to work after the walk I have a clear head and can tackle challenges afresh.
Something that I find important to maintain motivation is the idea that fat loss and muscle growth are not the only positive results of working out. Lowered blood pressure, improved lipoprotein density, stronger tendons and bones, etc. are all benefits that have become increasingly important to me, especially as I approach middle age.
This is really helpful for me. I've gone from 96 to 70kg so far, but I've been stuck at 70kg for a while because I'd weight myself after 1 week and see no movement, so I'll get demotivated and be harsh on myself.
One reason is because as you lose weight, the body adapts and the diet that worked at 96kg, no longer works for 70kg. You have to get more aggressive and skip more food or switch to muscle building. Change it up.
The best change for my perspective and mental health was to understand this and stop worrying about what the scale says so much. When I started, the number on the scale would make or ruin my day. Now, I check every few days to make sure I'm staying on track but it's not on my mind. Having more knowledge on how my body works has helped as well. I'm not left wondering and worrying about why my weight has stalled this week, I can think back and realize it's normal and expected and I'm going to push on anyway. Now I look forward to working out because I just fucking love lifting weights. I look forward to all the little victories that come with weight loss and fitness that aren't just scale numbers. That is a much more rewarding thing for me.
I put on some shorts that I wore starting my fat loss journey. Recently I put them on and pulled the drawstrings noticing that the strings were much longer and I could tie them properly. I thought to myself “how fat was I?” I lost ten pounds so far, and by you holding up a representation of one pound gave me the best visual motivation to continue going for my goal! Great video, thanks again!
I really enjoy your videos because it feels like a gentle reminder to just keep training for the love of it - the results will come whenever they come. Thanks James 😊
Process not outcome. We focus on this at work and plug away day after day for someone else, sometimes you’re ahead, sometimes you’re behind. You keep going; but we struggle to do it for ourselves.
I lost 70 lbs over the course of 8 months. My fitness pal really helped by keeping me accountable to myself. After a while I stopped using it once I got used to paying better attention to what I put in my body. In addition to that, I did occasional fasting(not intermittent) and working out. And working out didn't have to be extreme. As long as I was moving more throughout the day, I would keep active. Walking was HUGE as I have injuries from a motorcycle wreck in 2016 and was limited in mobility to start. Lastly, I know people advise against it, but I weighed myself twice a day(once in the morning before showering and once in the evening right before bed). It allowed me to see the consequences of my actions for that day. E.g. If I drank beer that night or had a sodium filled meal, I tended to hang on to the weight or fluids through the night more than if I ate cleanly and drank clean fluids. He made the perfect point about not wanting to lose an exact number of weight or you will get deflated and discouraged. I started out by saying i needed to lose an exact amount of weight. I should have chosen a RANGE that i felt acceptable. When I wouldn't hit my exact number it would be demotivating. Just some of my thoughts. Great video! Thank you for sharing, sir!
1st time viewer. Today i my first day of getting back in shape. 44 years old and trying to lose 50 pound. Your video makes a lot of sense. I Ned to focus on my process and not my destination. Freakin great video- hopefully my process will kick the fat to the wall like you did.
This year I have been tracking healthy habits and my consistency with them. I aim for 80%+ consistency. It has been the most enjoyable process I have ever tried.
To put it in perspective in New Zealand there is a cycle event around New Zealand biggest lake Lake Taupo which was created by a volcanic eruption two thousand years ago that turned the sky red in China. Its a big ass lake and the entire ride is 152.7 kilometres or around 95 miles with lots of hills in the first half. According to bicycle calculator it requires about 4000 calories to ride around in under five hours. That entire ride will only use a pound of fat.
I have about a lb of fat in my lower tummy.. and likely another lb between my thighs. I need to lose 30lbs .... Ive already lost 40.. I was extremely fit but became stagnant for about 6 years or more... And this resulted in a whopping 70lbs gained and a whole host of health issues. Fast forward to now.. I lost SO much weight within a few months .. my muscle tone is back and I'm sleeping great and feeling great. But alas... I've plateaued... And I've become absolutely obsessed. I'm amplifying my prolonged fasts... And basically starving on my feasts days... I do about 120 mins of cardio a day and full body strength every day for 30-40 mins... And I can tell you.. you are 100 percent right ! This is what I needed to hear ! I need to be patient.. I need to let it go and try to enjoy the process. But If I don't lost this weight in the next year (yes I'm setting a goal) ..then I'm coming at you. Hahah im jk 😅 you could throw me across the room I hope to get stronger ... And to finally get my body fat percentage to 20% I'm at 35% right now. Any suggestions is welcomed.... Are there reason for plateau ? Xo❤
Love this. I have a nearly 5-year daily streak on MyFitnessPal, and only a year or so of that was I using it with the goal of specifically losing weight. The most difficult part of making any change is the habit forming process. If you're not used to counting calories or exercising regularly, the first few weeks or maybe months is likely going to be difficult because you have to train your brain to think and behave in a way you're not accustomed to. After that initial learning period, though, things get infinitely easier to stick to and it's gotten to the point where, for me, calorie counting is a preference, not an obligation.
I like the analogy about running a business. I guess you can also say it's like a football team aiming for promotion. You can still get promoted and lose a few games along the way, but as long as the wins outweigh the defeats, then over time you'll get there.
I don't know how many times I have heard, "process over result!" I even teach that to my students and I design classes and teach with this ethos. BUT... I heard this in a new way today in relation to myself and my health. Thank you Brother!
I'm a physio, trying to live my life with this mindset, just love the process. Everyday I meet people struggling with back, neck pain, with lots of chronic conditions where if they exercise a bit, they could really help themselves , but yeah, stupid goals and wrong motivation objects. This goes for many things in life. It's just kind of life tenet.
I learned this a long time ago and kept with it. Your goal should be changing your lifestyle. If you adjust your lifestyle you already won since your body will eventually sort itself out.
bro i love what james says, he says what everyone should hear but prefer to live in illusions, and he says it straight and simple, then uses common examples that any normal person can relate.
This really helped me. I get so scared to spend time doing the wrong thing to progress towards my goals, but that time spent is valuable data collection that shows me that this particular technique or method doesn’t work for me.
The outro is spot on as a person who have lost 30kg of fat over the course of 2 years, sure some may say that is slow because it only comes out to little over a kg a month on an average. IN those 2 years i had some diet breaks as well, to make sure i could adhere to steps needed to keep loosing weight, and when i could feel i was about to get to a slipping point i simply entered a maintaince period.
Bro this is soooo true, it took me years to learn that. Now i just enjoy what i am doing without being too harsh if the results don’t show on the scale as i would expect. In this way i stay motivated and just focus on training and being healthier overall
Totally right about that ...Keeping ground up veggies in the track is what my battle is. Do it everyday like it or not. It the key difference in the quality of body fat reduction.
I have put on about 6 pounds since last November (I was temporarily injured and mobility was an issue for about 4 months) and that 1 pound of fat representation has really put thing into perspective and made me feel quite disgusted with myself for putting on that amount. It really helps in the motivation to get rid of it now I am back to full health.
Excellent video. I had a business trip in Seattle for two nights and my diet was harder to maintain and I had a few drinks. My Whoop let me have it the next day with a shitty night of sleep. It was good to see how it impacted my body. Back home and a 3-mile walk this morning and I'm enjoying the process again. Later, I'll go ride for 20 miles. Your point on loving the process is solid.
Thats amazing to see the pound of fat. I went on strict carnivore diet, nothing but fatty meat and eggs. Started at 297 pounds, in the first 25 days i lost 20 pounds. Cant wait till Monday morning weigh in to see what ive lost this week. Crazy thing is, ive done zero exercise yet, drive a lorry and im feeling great, slightly tired but feeling good and motivated 👍 I would highly recommend the carnivore lifestyle.
I love this advice. Especially about the inefficient fat loss strategy of aggressive dieting and how that often leads to people quitting. But I must be honest... Sometimes I hated the process but it was the achievement that left me satisfied and proud. In fact, 70% of times I never enjoyed the process... I'm certain I'm not the only one.
Adding to what you said in this video (have my like, this comment, and another subscriber, btw. :) )... What a lot of people also don't understand is just how dynamic, not static, the energy balance equation really is. Using myself as an example (35 year old male, moderately obese), when I'm very sedentary, my maintenance is around 1800-2000 Calories a day. When I"m active, it goes to the 3400-4200+ Calories a day! You'd be blown away just *how* much of a difference being active + structured exercise can really make. What's more, using research from Hall (2008), the metabolizable energy densities of fat and muscle are: 4280 Calories/lb of fat 821 Calories/lb of muscle Yeah, you have to have a deficit of 4280 Calories, not 3500 Calories, a week to burn off a lb of fat each week. And that's assuming you lose pure fat, with no changes in lean body mass. Then there's the fact that while burning/storing a lb of fat costs about the same amount energy-wise, muscle is much more metabolically costly to build. To build another lb of muscle, the total cost (not including the physical activity required) is around 2500 Calories. So that difference of 2500 - 821 Calories would be added to overall energy expenditure, for each lb of additional muscle that you are building. Something else to look for, especially as someone who is fat and/or a beginner/rebounding/etc is clothing fit, how much slimmer/flatter you look in the mirror, photos, and videos. If your clothes are fitting looser, while the scale isn't budging, most likely you're losing fat while building up muscle. And the converse is also true. If the scale number is decreasing, but clothing fits just as tight (or even tighter) than it did before...you're probably losing muscle, while putting on even more fat. It sadly, really can be like that.
I've only been using your app for 2 weeks and it's great for counting macros and calories. My only issue with it is the accuracy of calories amount in each food we consume. I know nothing can be perfect but overall recommended app.
"You don't get obsessed with the result, you get obsessed with the process." You just summed up the paradigm shift I had at a point in my life. I've been in the latter camp so long I completely forgot why most people experience life so differently than me.
I started getting back in shape in March after cancer and gaining 40lb during a long recovery when I was very sedentary. I have been using MFP on and off but also gradually upping my exercise, now back at weight training 3x a week, which I love, so far I have lost 13lb. I hope to lose a lot more but my goal is to just feel as fit and healthy as I can.
Love this video and advice. I started working out because I was out of shape and unhappy with how I looked, and while eventually seeing my progress kept me going, just the process of going to the gym started to become fun for me and it's easy to do now because I enjoy the process, not just the results. If you hate the entire process or frame your mind only around the results, it makes it so much harder to stay with the process and not give up if you don't hit your target at first. Great video!
I don't subscribe to the calorie counting (near-carnivore w/omad mixed in), but even still the message here is perfect. Love the process and things get easy. I'm 45 lbs down in about 4 months and even though it's slowed substantially I'm getting comments about looking healthier even as my weight remains the same. The scale is not a complete picture, and I love eating this way and never being hungry yet improving my health.
I’ve been water fasting 4 on 3 off, one meal a day on those 3, still at a caloric deficit in total I’ve lost 73 lbs in 18 months but I’ve only been fasting these last 4 months (only 2 months at the current 4 on 3 off) and that 4 months alone counts for 43 of those lbs, I’m def focused on the result not trying to be in love with the process of abstaining from food, so if I followed the advice of love the process I would have lost much closer to 0.
Absolutely brilliant mindset but I chuckled internally when you mentioned someone closing a business because of a bad week because I know someone who almost did that. Some people man...
Yeah right, all I can think about is how much longer I have to wait to get there. I don't know why I am so impatient with such a long process but it's literally the only thing on my mind. I want results not the process. I know the process to well already and it's not that interesting. If anything, I'm obsessed with anticipation.
Thank you for these very true words. Indeed loving the process itself is the most important part of your work that can ultimately lead to long term benefits. I just came out of a series of months filled with long arduous work. While the short term results of that work aren't as high as I would have hoped for, I am still left with a strong sense of accomplishment for reaching this milestone.
I have lost alot of weight since i started again in January but now i know the rest is gonna be harder so now im just gonna focus on muscle building and sculpting. I know the process is gonna be slower but as long as my food is bang on and my workouts are right i will get there.
I agree somewhat. The scale and deficits give me hope to know that my "process" is working and from then on I can either fine-tune everything or continue living a healthy lifestyle and be happy with the process instead; what I mean by this is that I have used calorie counting as an awareness tool to know what healthy portions of things look like and why a tiny party bag of Haribo sweets is enough daily compared to a handful of the share bags. EDIT: I love that I randomly found this video, thanks James.
This video really hit me , thanks I have lost 105 lbs in 3 months and finally hit a stall, I am sticking to the same process and I will stay with the same process and wait for it to restart. Thanks
You can’t set abstract goals…..I remember a retirement consultant asking my financial goals. I said I want to retire at 40 on a million quid a year. He asked how much I had now, I said nothing. He said that goal was impossible,so I asked why we were even talking.
Very well explained . Everyone talks about different diets and forgets about the mental aspect on a diet in a deficit, and this is the most important thing . I personally always do a very slow cut, a maximum of 300 kcal, half of which is cardio and only such a scheme allows me to maintain mental health and balance in life. Also, whenever I hear someone making a deep deficit of 600+, it causes a smile on my face because I know 100% that after a month max two his diet will end with its results xD
While maintaining P macro and metabolic rates from exercising, 100-150 calories deficit a day would be about a lb of fat loss a month. Ideally done for carbs first before fats to snowball fat loss further.
Your humor is immaculate. I lost my shit when you said “fuck off” and panned to the fat stuck to the wall. 😂 Your advise is timeless and wise. and the phrase “get obsessed with the process. Don’t get obsessed with the destination” is so true. Never heard it phrased in that matter but man it moves people and opens their eyes. Keep it up, James! Bring the muscle mock up next time ya?
This video introduced me to you and I am so glad I have become such a fan and use your content as motivation I wish you all the success in the world thank you
I agree - It's with the mindset of what can I do that will move me towards my goals. Enjoy the working out cos you can always improve and learn new things
So I’ve been on a plan with team rh (not expecting you to give opinions on a company btw) I lost a lot of weight going from 21.5st to now 14 and a half (I’m 6.1 large frame mesomorph body type) Now I wanted to start building muscle because I’ve got to just under 20% body fat , now I still want to lose some of that but it’s no longer my biggest focus as I know I can lose it over time. Thing is I discussed this and I was put onto 1900 calories a day at that point……. Now I do min 10k steps a day (I prob average 12k tbh) and I do 4 resistance workouts a week that take around an hour and a half as I do 5 sets on everything I do. I’ve been working hard and consistently at the weights and I’ve just not seen any gains seriously not even “newbie” gains. When I check your calorie calculator it’s suggesting im MILES below what I should be eating for muscle growth and the 120g protein im eating is far to low. Now I understand as least a little about all this now and I know that if I want to lose a bit more of that 20% body fat AND gain muscle I only really need to be 200 or so below maintenance as long as im getting enough protein in. Would you say the 1900 calorie target is the reason im not gaining any sort of muscle growth?
It all comes down to calorie counting at the end of the day… set my daily goal at 1000kcal, minus about 500 through exercise plus a free-eating sunday and I lost 22,5kg in 11 weeks, from 91 to 68,5.
Hi James, great video dude. You are great at grounding people to realistic goals within the fitness world. By the way, what kind of brand is the top you are wearing? Cheers dude
What I did was just started walking and lifting and cutting out sugar and mainly sticking to water and a veggie diet. I still have my weaknesses so I'll give myself a cheat once or twice a month and eat a pizza or something. But yes lifting really did help me and made me feel better. And on top of it my chest and shoulders got bigger my legs got more toned and my belly is shrinking slowly. My first goal was to get small but now im thankful for all this body fat cause now I wanna continue to keep getting more muscle mass. Can't wait to be in my home country to hit the gym.
“You don’t get obsessed with the result,
You get obsessed with the process”.
This is crucial for so many things in life, yet so rarely mentioned
Not sure if serious ... literally every youtube guru says this shit ..
@@rhyswagstaff8501
Most obese friends ask me about the destination (loosing fat), but rarely about the process.
"The process is what you have to do day in and day out to be successful" - Coach Nick Saban
Just trust the process and the results will come.
Brilliant.
I hate the grind but am down 50 pounds. Explain that
That last sentence you said was so perfect,
"the person that loves the walk will always walk further than the person that loves the destination"
So simple and true!
The destination is the journey
@@BurnNotice3210 the process is the journey.
The process is the destination
@Shredded Alpha Male congratulations on understanding the most basic sentence in the world.
The destination is the process
Don't be obsessed with the results, be obsessed with the process is a great advice for a lot of things in life. Love it.
If the process aint gonna lead to the result though then why would I be obsessed with the process ?
Only reason I wid become obsessed with the process is if it was working. E.g if it was leading to the result. If not then the process is a waste of time and something to be despised rather than obsessed with
“You don’t get obsessed with the result, you get obsessed with the process.” That just transformed my life. Everyone else talks about "consistency," but that's the one thing I struggle with because I just don't like what I'm doing while chasing the results. I'm going to step back and re-evaluate my process, find activities and eating plans/processes I enjoy and will do because I like it. Total paradigm shift. Mind blown.
For me, it was swimming. Im obsessed with it a year in and so i make healthy food choices because i want to swim better, the weight loss is then a result of that
Great advice sir. I lost almost 70lbs over the last year, just walking the dogs, medium lifting routine 3-4 days a week and eating whole foods. Also not drinking 9 dr peppers a day really helped.
I’m losing 2lbs a week drinking dr peppers and eating meat 😂
@Pay Pal, you can still drink soda and lose weight, as long as you're staying in a caloric deficit, lol. Everything in moderation 😊
@@paypal6400you should drink diet coke no calories and easier to lose weight tastes the same, it carried me through my weight loss and it still is
I was at my lowest weight when I drank 6 Pepsis a day, being sedentary as hell, playing games for 16 hours a day. I quit drinking that junk, started eating whole foods, prioritizing protein intake, lifting 3x a week and drinking green tea instead, building up closer to healthy BMI
@@paypal6400 doc said I was prediabetic so I had to give them up. Also alot easier to stay in caloric deficit.
I’m a 52 year old fitness enthusiast. I started in 7th grade. I’ve seen a ton trends come and go. Your advice cuts right through the b.s of weight loss and management. Great work!
Good old basic science is the shit that always works
great video, this plus the previous "This is why you don't have a six pack" really helps with setting steady achievable goals rather than fixating on perfection and going to unsustainable extremes
The best goal is not even wanting a six-pack. Six packs serve no purpose, it's the same as make-up 🤔🤣 being lean can have a purpose, thats a goal. A six-pack? I'd need some serious explaining to support a client that wants one.
You are very wise, James. I've been obsessed with fat loss for 90% of my life (and still am to some degree). But, I am in better shape now than ever before - physical & cardiovascular - and my clothes are loose, I have more strength and energy, I workout 6 days/week (because I love it), but the number on the scale keeps going up ⬆️ My point, is your point...don't set specific fat loss goals because you're setting yourself up for failure.
That’s awesome! Whenever people obsess over the scale weight going down I instantly think ‘nooooooo please don’t.’ 😢 All it does is mess with the person mentally.
I started working out because I wanted to change and lose a bit of weight. After a few weeks, I started to just really love being active and challenging myself in different ways. This also led to me focusing on my diet more because I wanted to be better at these activities. Now, while I still have weight loss goals, they're not at the forefront of my reasons why I exercise. I do it because it's fun. I figure the weight will fall off at some point
I first started biking. Once a week (15km, 40mins). Then I really felt the urge to go to the gym. So I wanted to make being active a habit. I started biking the same track 3 times a week. I loved it so much, later I even forgot that I wanted to go to the gym.
Later on, I started getting serious about muscle building. Working put at home 6 times a week (yes, too mich for a beginner, but I loved it).
So now, here I am at the gym. Building muscle and doing cardio (biking 2/3 and running 1/3) 3 times a week.
I'm really loving it.
Losing fat was more of a game to me. I was challenging myself with caloric deficits. They were too high at first, but for a person with initially 30% BF it didn't really matter. Kinda didn't notice that I lost fat. I was just like "damn I'm hungry, but I'm disciplined" then I weighed myself "oh boy, success". Now I'm at 20% BF aiming for 15%
This is one of the best videos I've ever seen. I've been in the gym for 10 years now and the message of this video fully crystallizes what I feel about my own journey. I'm not out trying to reach the goal of pressing 315 or whatever, I'm enjoying what I do when I do it, and the moment I start focusing on a specific goal, pr, or whatever, is the moment I stop having fun and start feeling like shit. I hope thrusted 600 lbs last week and that wasn't me trying to get to that weight, it's just that I love that movement, and my body could take the weight, so I just did. It came over time, and it came with plenty of other things between (injuries, days/weeks of feeling lazy, etc) but I fell in love with the process and that's where I'm at now. Everyone can do the same.
I have set a goal of losing 2lbs a week since 7th Jan and look forward to logging my results every Sunday morning. If I don't lose any lbs I train harder the following week. This process has worked for me and the bad weeks have gave me motivation to be able to up my game in training. I have went from 18st down to 14.10 and I'm really enjoying the journey. Great videos BTW have really helped me understand the process to losing weight.
3 weeks no weight loss but absolutely following and enjoying the challenge of the process. Week 4 it was like a rocket went off and now it’s been 2 sometimes 3 pound a week of Gunt be gone! Keep at it, only weigh in once every two weeks after the first 6 weeks. Look at the benefits outside of the weight loss, clear skin, clothes fit better, more energy, more breath, hornier than an old man getting a sponge bath, mental health, protein farts that can clear a building. Enjoy the grind, and the results
GUNT! LOL
I've felt guilty for eating too much sweets today. I blamed myself for not being able to burn as much as I consume. This video came into my life exactly when I needed it. Thank you! ❤
Sugar (or sweet things as a whole) is an addiction
I notice the less sweet things I eat, the less I feel the need to eat them
Im addicted to sweets too bri
Love this vid and your calorie calc. I went from 350 to 280 pounds in about a year and half. A lot of people tell me its slow but like your calorie calc does I literally ate to gain muscle and burn fat at the same time and the first step for that was to workout and eat protein. You bet it has gotten harder to lose weight and I have had that expectation of 1-2 pounds per week but I have grown in love with the process that I dont even care how much I lose in the short term. I love eating a good amount of protein, I love being able to bench 225 pounds when a year and a half ago I couldnt even bench 50 pounds. I love being able to do 10-15 push ups with proper form when before I started I couldnt even do 1
This guy is probably the most honest coach, brilliant videos..
when you have other people giving advice with self serving bias then you will never get good advice.
Your the most down to earth bloke iv ever seen on this topic , no bullshit no new fads just straight to the point ,, thank u for ur knowledge and videos mate , i no u hear it all the time well u shld i hope u do but thank u for everything ur teaching us proper helpng me out at the mo awesome
Your face when it stuck to the wall 😂 The content has been consistently great recently, will be tuning in again tomorrow.
Your authenticity is refreshing
i found something i liked doing, and found healthy things i liked eating that make me feel good. I was 235lb 18 months ago, now I am 175lbs with the beginnings of a swimmers' body and have fixed most of my back and hip issues. No real goals other than "just keep going," just passion and commitment to the regime and problem solving
1:17 - single greatest moment in UA-cam history.
You're absolutely right about the process. I decided to get healthier and lose some poundage through walking everyday. First it was somewhat erratic, but now I build into my day a fixed amount of time for getting out walking. Yes, weight has come off, but more importantly I have a goal every day to step away from work, get outside and smell the flowers for an hour. I don't have scales so I have no idea what I've lost, I just feel better all over. And when I get back to work after the walk I have a clear head and can tackle challenges afresh.
Something that I find important to maintain motivation is the idea that fat loss and muscle growth are not the only positive results of working out. Lowered blood pressure, improved lipoprotein density, stronger tendons and bones, etc. are all benefits that have become increasingly important to me, especially as I approach middle age.
This is really helpful for me. I've gone from 96 to 70kg so far, but I've been stuck at 70kg for a while because I'd weight myself after 1 week and see no movement, so I'll get demotivated and be harsh on myself.
careful youll have the keyboard warriors out telling your doing it wrong. i made that mistake last week.
gg bro keep it up
One reason is because as you lose weight, the body adapts and the diet that worked at 96kg, no longer works for 70kg. You have to get more aggressive and skip more food or switch to muscle building. Change it up.
@@TheBooban is right. You need to do weightlifting
How did you do it? What were the methods that worked for you. I'm at 96kg too and I want to get down to about 80kg. Not as aggressive as 😂 you
Why would you go below 70kg?
You did a great job explaining the mental aspect of increasing exercising and maintaining diet protocols
The best change for my perspective and mental health was to understand this and stop worrying about what the scale says so much. When I started, the number on the scale would make or ruin my day. Now, I check every few days to make sure I'm staying on track but it's not on my mind. Having more knowledge on how my body works has helped as well. I'm not left wondering and worrying about why my weight has stalled this week, I can think back and realize it's normal and expected and I'm going to push on anyway.
Now I look forward to working out because I just fucking love lifting weights. I look forward to all the little victories that come with weight loss and fitness that aren't just scale numbers. That is a much more rewarding thing for me.
I put on some shorts that I wore starting my fat loss journey. Recently I put them on and pulled the drawstrings noticing that the strings were much longer and I could tie them properly. I thought to myself “how fat was I?” I lost ten pounds so far, and by you holding up a representation of one pound gave me the best visual motivation to continue going for my goal! Great video, thanks again!
I really enjoy your videos because it feels like a gentle reminder to just keep training for the love of it - the results will come whenever they come. Thanks James 😊
That’s cope
Dillon
Spot on Dillon
What's the point of training, if you don't enjoy it?
Process not outcome. We focus on this at work and plug away day after day for someone else, sometimes you’re ahead, sometimes you’re behind. You keep going; but we struggle to do it for ourselves.
I lost 70 lbs over the course of 8 months. My fitness pal really helped by keeping me accountable to myself. After a while I stopped using it once I got used to paying better attention to what I put in my body. In addition to that, I did occasional fasting(not intermittent) and working out. And working out didn't have to be extreme. As long as I was moving more throughout the day, I would keep active. Walking was HUGE as I have injuries from a motorcycle wreck in 2016 and was limited in mobility to start. Lastly, I know people advise against it, but I weighed myself twice a day(once in the morning before showering and once in the evening right before bed). It allowed me to see the consequences of my actions for that day. E.g. If I drank beer that night or had a sodium filled meal, I tended to hang on to the weight or fluids through the night more than if I ate cleanly and drank clean fluids.
He made the perfect point about not wanting to lose an exact number of weight or you will get deflated and discouraged. I started out by saying i needed to lose an exact amount of weight. I should have chosen a RANGE that i felt acceptable. When I wouldn't hit my exact number it would be demotivating.
Just some of my thoughts. Great video! Thank you for sharing, sir!
1st time viewer. Today i my first day of getting back in shape. 44 years old and trying to lose 50 pound. Your video makes a lot of sense. I Ned to focus on my process and not my destination. Freakin great video- hopefully my process will kick the fat to the wall like you did.
Cheers for the uploads recently 💪🏴
This year I have been tracking healthy habits and my consistency with them. I aim for 80%+ consistency. It has been the most enjoyable process I have ever tried.
To put it in perspective in New Zealand there is a cycle event around New Zealand biggest lake Lake Taupo which was created by a volcanic eruption two thousand years ago that turned the sky red in China. Its a big ass lake and the entire ride is 152.7 kilometres or around 95 miles with lots of hills in the first half. According to bicycle calculator it requires about 4000 calories to ride around in under five hours. That entire ride will only use a pound of fat.
True words of wisdom. It is so rare to find down to earth reasoning and good old common sense on the internet.
This is why it’s important to have a good coach to teach/train
I have about a lb of fat in my lower tummy.. and likely another lb between my thighs.
I need to lose 30lbs .... Ive already lost 40.. I was extremely fit but became stagnant for about 6 years or more... And this resulted in a whopping 70lbs gained and a whole host of health issues.
Fast forward to now.. I lost SO much weight within a few months .. my muscle tone is back and I'm sleeping great and feeling great.
But alas... I've plateaued... And I've become absolutely obsessed. I'm amplifying my prolonged fasts... And basically starving on my feasts days... I do about 120 mins of cardio a day and full body strength every day for 30-40 mins... And I can tell you.. you are 100 percent right !
This is what I needed to hear !
I need to be patient.. I need to let it go and try to enjoy the process.
But
If I don't lost this weight in the next year (yes I'm setting a goal) ..then I'm coming at you.
Hahah im jk 😅 you could throw me across the room
I hope to get stronger ... And to finally get my body fat percentage to 20% I'm at 35% right now.
Any suggestions is welcomed.... Are there reason for plateau ?
Xo❤
Love this. I have a nearly 5-year daily streak on MyFitnessPal, and only a year or so of that was I using it with the goal of specifically losing weight. The most difficult part of making any change is the habit forming process. If you're not used to counting calories or exercising regularly, the first few weeks or maybe months is likely going to be difficult because you have to train your brain to think and behave in a way you're not accustomed to. After that initial learning period, though, things get infinitely easier to stick to and it's gotten to the point where, for me, calorie counting is a preference, not an obligation.
I like the analogy about running a business. I guess you can also say it's like a football team aiming for promotion. You can still get promoted and lose a few games along the way, but as long as the wins outweigh the defeats, then over time you'll get there.
I don't know how many times I have heard, "process over result!" I even teach that to my students and I design classes and teach with this ethos.
BUT... I heard this in a new way today in relation to myself and my health. Thank you Brother!
I'm a physio, trying to live my life with this mindset, just love the process. Everyday I meet people struggling with back, neck pain, with lots of chronic conditions where if they exercise a bit, they could really help themselves , but yeah, stupid goals and wrong motivation objects. This goes for many things in life. It's just kind of life tenet.
I learned this a long time ago and kept with it. Your goal should be changing your lifestyle. If you adjust your lifestyle you already won since your body will eventually sort itself out.
Fall in love with the process not the results… you just earned yourself a new subscriber
bro i love what james says, he says what everyone should hear but prefer to live in illusions, and he says it straight and simple, then uses common examples that any normal person can relate.
This really helped me. I get so scared to spend time doing the wrong thing to progress towards my goals, but that time spent is valuable data collection that shows me that this particular technique or method doesn’t work for me.
The outro is spot on as a person who have lost 30kg of fat over the course of 2 years, sure some may say that is slow because it only comes out to little over a kg a month on an average. IN those 2 years i had some diet breaks as well, to make sure i could adhere to steps needed to keep loosing weight, and when i could feel i was about to get to a slipping point i simply entered a maintaince period.
30 kg is really impressive. Well done, you.
Bro this is soooo true, it took me years to learn that. Now i just enjoy what i am doing without being too harsh if the results don’t show on the scale as i would expect. In this way i stay motivated and just focus on training and being healthier overall
Totally right about that ...Keeping ground up veggies in the track is what my battle is. Do it everyday like it or not. It the key difference in the quality of body fat reduction.
I have put on about 6 pounds since last November (I was temporarily injured and mobility was an issue for about 4 months) and that 1 pound of fat representation has really put thing into perspective and made me feel quite disgusted with myself for putting on that amount. It really helps in the motivation to get rid of it now I am back to full health.
"Become obsessed with the process, not the result"
Great advice!! 👍
Just started keto and intermittent fasting, found your videos and love the straight talking no bs way you put things across..........subscribed 👍
Excellent video. I had a business trip in Seattle for two nights and my diet was harder to maintain and I had a few drinks. My Whoop let me have it the next day with a shitty night of sleep. It was good to see how it impacted my body. Back home and a 3-mile walk this morning and I'm enjoying the process again. Later, I'll go ride for 20 miles. Your point on loving the process is solid.
James you’re great. You just gave me some great advice. Be obsessed with the process. Not the end result.
Love that..."Don't get obsessed with the results get obsessed with the process.
i genuinely love this channel so much 😭 nothing else makes as much sense as this (also the fat sticking to the wall was golden lmao)
I'm an old guy that learned your points the hard way.
Good luck, I like your presentations 👍.
Thats amazing to see the pound of fat.
I went on strict carnivore diet, nothing but fatty meat and eggs.
Started at 297 pounds, in the first 25 days i lost 20 pounds. Cant wait till Monday morning weigh in to see what ive lost this week.
Crazy thing is, ive done zero exercise yet, drive a lorry and im feeling great, slightly tired but feeling good and motivated 👍 I would highly recommend the carnivore lifestyle.
Love the direct, no-nonsense approach 👏
I love this advice. Especially about the inefficient fat loss strategy of aggressive dieting and how that often leads to people quitting. But I must be honest... Sometimes I hated the process but it was the achievement that left me satisfied and proud. In fact, 70% of times I never enjoyed the process... I'm certain I'm not the only one.
I can always count on you to raise my spirits after a shit week.
Thank you for putting out no bullshit information, you rock. I find your tangents entertaining as well. Keep keeping it real!
Adding to what you said in this video (have my like, this comment, and another subscriber, btw. :) )...
What a lot of people also don't understand is just how dynamic, not static, the energy balance equation really is.
Using myself as an example (35 year old male, moderately obese), when I'm very sedentary, my maintenance is around 1800-2000 Calories a day. When I"m active, it goes to the 3400-4200+ Calories a day! You'd be blown away just *how* much of a difference being active + structured exercise can really make.
What's more, using research from Hall (2008), the metabolizable energy densities of fat and muscle are:
4280 Calories/lb of fat
821 Calories/lb of muscle
Yeah, you have to have a deficit of 4280 Calories, not 3500 Calories, a week to burn off a lb of fat each week.
And that's assuming you lose pure fat, with no changes in lean body mass.
Then there's the fact that while burning/storing a lb of fat costs about the same amount energy-wise, muscle is much more metabolically costly to build. To build another lb of muscle, the total cost (not including the physical activity required) is around 2500 Calories. So that difference of 2500 - 821 Calories would be added to overall energy expenditure, for each lb of additional muscle that you are building.
Something else to look for, especially as someone who is fat and/or a beginner/rebounding/etc is clothing fit, how much slimmer/flatter you look in the mirror, photos, and videos. If your clothes are fitting looser, while the scale isn't budging, most likely you're losing fat while building up muscle.
And the converse is also true. If the scale number is decreasing, but clothing fits just as tight (or even tighter) than it did before...you're probably losing muscle, while putting on even more fat. It sadly, really can be like that.
Totally agree. Lost 5st over 18 months. I didn’t “ Diet”. I did exactly as you have presented.
I've only been using your app for 2 weeks and it's great for counting macros and calories. My only issue with it is the accuracy of calories amount in each food we consume. I know nothing can be perfect but overall recommended app.
the process and mindset shift has been instrumental for me so far in losing weight. "Happiness as it's said, is just results minus expectations"
"You don't get obsessed with the result, you get obsessed with the process."
You just summed up the paradigm shift I had at a point in my life. I've been in the latter camp so long I completely forgot why most people experience life so differently than me.
One of the best, most real explanations I have heard in a long time. New sub!!
I started getting back in shape in March after cancer and gaining 40lb during a long recovery when I was very sedentary. I have been using MFP on and off but also gradually upping my exercise, now back at weight training 3x a week, which I love, so far I have lost 13lb. I hope to lose a lot more but my goal is to just feel as fit and healthy as I can.
Love your personality! Every video I laugh and learn! Thanks brother
Love this video and advice. I started working out because I was out of shape and unhappy with how I looked, and while eventually seeing my progress kept me going, just the process of going to the gym started to become fun for me and it's easy to do now because I enjoy the process, not just the results. If you hate the entire process or frame your mind only around the results, it makes it so much harder to stay with the process and not give up if you don't hit your target at first. Great video!
I don't subscribe to the calorie counting (near-carnivore w/omad mixed in), but even still the message here is perfect. Love the process and things get easy. I'm 45 lbs down in about 4 months and even though it's slowed substantially I'm getting comments about looking healthier even as my weight remains the same. The scale is not a complete picture, and I love eating this way and never being hungry yet improving my health.
I’ve been water fasting 4 on 3 off, one meal a day on those 3, still at a caloric deficit in total I’ve lost 73 lbs in 18 months but I’ve only been fasting these last 4 months (only 2 months at the current 4 on 3 off) and that 4 months alone counts for 43 of those lbs, I’m def focused on the result not trying to be in love with the process of abstaining from food, so if I followed the advice of love the process I would have lost much closer to 0.
Absolutely brilliant mindset but I chuckled internally when you mentioned someone closing a business because of a bad week because I know someone who almost did that. Some people man...
Yeah right, all I can think about is how much longer I have to wait to get there. I don't know why I am so impatient with such a long process but it's literally the only thing on my mind. I want results not the process. I know the process to well already and it's not that interesting. If anything, I'm obsessed with anticipation.
Bro you where built for this 😂😂😂😂😂 had me laughing so hard
Thank you for these very true words. Indeed loving the process itself is the most important part of your work that can ultimately lead to long term benefits. I just came out of a series of months filled with long arduous work. While the short term results of that work aren't as high as I would have hoped for, I am still left with a strong sense of accomplishment for reaching this milestone.
I have lost alot of weight since i started again in January but now i know the rest is gonna be harder so now im just gonna focus on muscle building and sculpting. I know the process is gonna be slower but as long as my food is bang on and my workouts are right i will get there.
Great video. Good message, entertaining way of delivering it.
I agree somewhat. The scale and deficits give me hope to know that my "process" is working and from then on I can either fine-tune everything or continue living a healthy lifestyle and be happy with the process instead; what I mean by this is that I have used calorie counting as an awareness tool to know what healthy portions of things look like and why a tiny party bag of Haribo sweets is enough daily compared to a handful of the share bags.
EDIT: I love that I randomly found this video, thanks James.
Such wisdom, great delivery, so glad I found your content, thanks mare
makes sense ...getting in love about how you loose weight instead of the loss of weight you will eventally atchieve...
This video really hit me , thanks I have lost 105 lbs in 3 months and finally hit a stall, I am sticking to the same process and I will stay with the same process and wait for it to restart. Thanks
Stumbled across your videos and i like them. Straight to the point and engaging. Good job of reminding me to stay on point.
Came for info, stayed for your sense of humour and personality
You can’t set abstract goals…..I remember a retirement consultant asking my financial goals. I said I want to retire at 40 on a million quid a year. He asked how much I had now, I said nothing. He said that goal was impossible,so I asked why we were even talking.
As usual, a great common sense approach explained beautifully. Thanks James!!!!
You can obsess about both. It's not an either/or equation.
Just be aware that your results (good or bad) do not define who you are.
Very well explained .
Everyone talks about different diets and forgets about the mental aspect on a diet in a deficit, and this is the most important thing .
I personally always do a very slow cut, a maximum of 300 kcal, half of which is cardio and only such a scheme allows me to maintain mental health and balance in life.
Also, whenever I hear someone making a deep deficit of 600+, it causes a smile on my face because I know 100% that after a month max two his diet will end with its results xD
Totally hit the mark. Fantastic advice that everyone needs to hear.
James you speak soooo fast that 80% of the time I haven’t got a fooooookin idea what you’re on about. The other 20% though is gold👍🏽
dropping a coment just for the support.. doing the lord's work man
While maintaining P macro and metabolic rates from exercising, 100-150 calories deficit a day would be about a lb of fat loss a month. Ideally done for carbs first before fats to snowball fat loss further.
Your humor is immaculate. I lost my shit when you said “fuck off” and panned to the fat stuck to the wall. 😂
Your advise is timeless and wise. and the phrase “get obsessed with the process. Don’t get obsessed with the destination” is so true. Never heard it phrased in that matter but man it moves people and opens their eyes.
Keep it up, James! Bring the muscle mock up next time ya?
A short but beautifully explained video.
rich in relevant content and motivation.
Really liked that one !
Keep up the good work ❤
The best line ever. You get obsessed with the process. Love your videos man ❤
This video introduced me to you and I am so glad I have become such a fan and use your content as motivation I wish you all the success in the world thank you
I agree - It's with the mindset of what can I do that will move me towards my goals. Enjoy the working out cos you can always improve and learn new things
So I’ve been on a plan with team rh (not expecting you to give opinions on a company btw)
I lost a lot of weight going from 21.5st to now 14 and a half (I’m 6.1 large frame mesomorph body type)
Now I wanted to start building muscle because I’ve got to just under 20% body fat , now I still want to lose some of that but it’s no longer my biggest focus as I know I can lose it over time.
Thing is I discussed this and I was put onto 1900 calories a day at that point……. Now I do min 10k steps a day (I prob average 12k tbh) and I do 4 resistance workouts a week that take around an hour and a half as I do 5 sets on everything I do.
I’ve been working hard and consistently at the weights and I’ve just not seen any gains seriously not even “newbie” gains.
When I check your calorie calculator it’s suggesting im MILES below what I should be eating for muscle growth and the 120g protein im eating is far to low.
Now I understand as least a little about all this now and I know that if I want to lose a bit more of that 20% body fat AND gain muscle I only really need to be 200 or so below maintenance as long as im getting enough protein in.
Would you say the 1900 calorie target is the reason im not gaining any sort of muscle growth?
It all comes down to calorie counting at the end of the day… set my daily goal at 1000kcal, minus about 500 through exercise plus a free-eating sunday and I lost 22,5kg in 11 weeks, from 91 to 68,5.
Hi James, great video dude. You are great at grounding people to realistic goals within the fitness world. By the way, what kind of brand is the top you are wearing? Cheers dude
What I did was just started walking and lifting and cutting out sugar and mainly sticking to water and a veggie diet. I still have my weaknesses so I'll give myself a cheat once or twice a month and eat a pizza or something. But yes lifting really did help me and made me feel better. And on top of it my chest and shoulders got bigger my legs got more toned and my belly is shrinking slowly. My first goal was to get small but now im thankful for all this body fat cause now I wanna continue to keep getting more muscle mass.
Can't wait to be in my home country to hit the gym.