I did 21hr fast 3 hr eating window for 6 months . Waist went from a 38 to 32 . Mega energy around the 19 hr fast at the gym with Burts of strength. Skin glowed. I would fluctuate around 1500-2200 calories a day . Protein around 140 -200 . Fiber 30g , fats around 70g. Kept my carbs under 100g. Walking 6 miles everyday.
@@MrCallofdutyfanatic1 yes. Now I'm on keto. 85 % fat 10% protein. In and out of fasting almost at my weight loss goal. Then it's time to flip the switch to carbs.
I think dr Berg is great but some of this is false . There are so many jacked athletes that eat mass amounts of carbs , it’s not the bogeyman the keto community make it out to be.
I do agree with him , most normal people will lose weight cutting out carbs , that is a fact because of the deficit it will create and he is absolutely correct about electrolytes being critical if you are on lower carb diet
The part about muscle gain is wrong however, scientific litterature contradicts what he is saying. Other than that yes for weight loss the rest seems true though not the only method of course.
I've read books about this that make it overly complicated. Providing that much detail while being clear and understandable to anyone who pays attention in just 5 minutes is simply brilliant. Congrats Dr Berg!
I can confirm. I have done this exact protocol for the last one year and a half and I was able to lower my bodyfat from 19% to 12%, increase my muscle mass couple of kg's while maintaining pretty much the same weight. What doc is saying is true body recomposition. 100% works!
Dr Berg 😍😍😍 just wana tell you I’ve lost 27 kg since I started watching your videos and implementing it in my daily life. Thank you so much 🙏. Watching from Mauritius
You wont understand the language but if tou search Dr. Jahangir Kabir on UA-cam youll see the same same method used to get a good lifestyle. And i followed Dr. JK and hab 20kg off and got rid of bp medicine.
Thank you again Dr Berg....this is spot on....I am 72, serious weight trainer since 1969 .....5 foot 9 at 174 ,heading for 165 .....this process takes real time ...added 18-6 fasting and yoga 2 years ago......these two were game changers...treat your body like you are going to live forever, remember it is the vessel for your mind and soul....
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand? How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis? That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
@@taowaycamino4891 It doesn't have to be perfect as long as you put some effort into it. You are correct in saying that most people do not have the ability to be so precise, however, you do not have to be perfectly concise to put some of this into practice. You can implement small changes and they will become big ones over time. You do not have to apply these things all at once.
@@s.n.samwel8995 Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
@@taowaycamino4891 The reason so many people are fat is what they eat/drink and inactivity. You don't need to have an Einstein IQ to figure out if you a slob or not.
God bless you Dr. Eric!…people are out there making millions sharing weight loss and fitness techniques and here you are sharing your knowledge and expertise for free on UA-cam.
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand? How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis? That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
@Nope Leave Me Alone Exit the Stargate, initial perception quickens my heart rate This dark place, planet Earth, orbits one star I've come from afar, far away state of mind Open up your third eye, black helicopters in the sky.
@@TedOnTheNet I work three jobs and maintain keto and fasting regimens. If I don't have time to cook I will usually crack open a can of sardines or something similar or I might get some grass-fed beef jerky
I've been doing just this for about 5 months now. Great results from 22-25% down to about 16-17% body fat. The process has pretty much come to a hault. I'm to the point where I have to lower carbs too much 50-100gram range and I get too irritated. Being a stay at home dad I can't have that, so since I'm eating clean now hopefully the fat will slowly melt away while maintaining the muscle I've built
I did this with 20/4 IF and heavy weight lifting 5 days a week.. the weight loss was slow because gaining muscle weighs a lot of weight. Lost 37 pounds in 4 months
From January 1st I’ve done intermittent fasting, weight training, 5-10 kilometre walks per day at an average of 5.8 kilometres per hour, 100-140g protein and all the broccoli and cauliflower I can eat during my eating windows and to today’s date I’ve lost 37kg which is 81.5 pounds lost and put on some serious lean muscle.
Hello Dr.Berg, I have been on So many different diets my whole adult life.. I recently turned 60 years old this year and I was 305 pre-pandemic 2020.. after the loss of my granddaughter and my brother in December I knew I had to do something.. I went on the intermediate fasting diet in January I’m down to 272 the last time I weighed which was a week ago.. there’s so many things I want to learn about how I can lose weight faster and keep it off ..I watch your videos and I read about nutrition as much As possibly .. I hope I will be sharing my story soon of my weight loss journey.. I found it is a life change not just a diet.. I have struggled with food addiction sugars and sweets are my go to when I’m stressed..I’m sharing this because watching your videos has help me tremendously. Thank you so much!
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
Thanks Dr. I have immensely benefited from your videos on how to grow muscles while on IF. I have never looked this lean and muscular in my entire life. Thanks again.
I have never clicked on a video so fast in my life. Great Info. I am Pre-menopause and the fat is gathering up on my thighs. For the life of me, I can't get rid of it.
Dr. Berg has always been excellent but this video illustrates how thorough he is regarding complicated factors involved in a challenging topic. I have immersed myself in health videos for 8 months straight along with 90 health books over decades, and I could not find one off-base fact in this presentation.
Incredibly helpful video. I am an active dad with 2 young kids who works out 3-5 times a week with some big goals for gaining muscle (while losing the last bit of stubborn belly fat I have left). Things are starting to click after watching this video. I feel like I know what to do get over that final ledge 🙏🏼
Great video. I'm fasting & pumping iron twice a week. Using a bit more protein for muscle growth. Down 5 lbs. & losing body fat. A lot of work to do yet!
@@anthonyh2540 I have been doing 16 hour fasts for 6 months now & I have done 3 24 hour fasts & will be doing these once a month. Occassionally I will do an 18 hour fast as well. I have lost 15 lbs(180 to 165) & my biceps look like cannons! I have also lost a little belly fat & strengthened my core. I am 77 years old!
Wow! This video is so precise! I’ve been working out every day for a month now (with 1-2 days off), after a long break. This helps me to realize all the factors and their effect on the training. Thank you, Eric!
Been doing this for 2 years now prior for this video... I workout 6 days a week and 1 active rest.. My workout is more on semi gymnastic and more on Calisthenics and my result is awesome... Thx Dr. Berg
I need a set of doctors working round the clock to figure out my perfect protein, carb, exercise and IF balance. Its damn near impossible to do it on your own. That's why there's so many failures. You gotta keep trying something then after 2 months realize it don't work so you try the next, and so on. I appreciate Berg letting us know what we have to do but unfortunately he cannot tell the balance, we have to figure that out for ourselves. It's not a one-size-fits-all.
So when I lift weights in a fasted state I never understood how I could feel stronger, well now I know why. Had no idea fasting increases growth hormone that much.💪
Thank you so much for your concise and informative videos! I was already healthy and in good shape but with your videos, I’ve fine tuned my overall fitness and am taking my health to a new level. Even my skin has changed and looks amazing now! I look at food as medicine and fuel. Intermittent fasting/fasting is very powerful as well! Thanks for sharing your knowledge; greatly appreciated!
@@Soul.Is.Willing Keep to the right in France and left in the UK. Does’nt matter what it means because the rest of that comment does not make sense either when it is out of context. For instance, 4 eggs might work him but won’t work for someone who has high cholesterol levels and gets the necessary nutrients and vitamins by other means, or a heavyweight power lifter who can easily eat 8 eggs and still have healthy cholesterol levels. Working like hell might mean jogging 4 times a week for someone, and training intensively twice a day for a professional athlete.
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand? How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis? That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
Yes it’s possible to build muscle in a deficit while burning fat, BUT, up to a certain point only. Once you hit your max your body will require more calories to continue further putting on muscle, it’s not as easy as it sounds. I know people in a deficit who consume clean foods, protein, carbs and fats but they have stalled for certain muscle groups as they require more calories to continue building muscle.
You can gain a ton in a deficit. If you start off with significant surplus. 50 lbs of fat to lose?..that’s 175,000 calories of energy you don’t source externally.
Thank you Dr. Berg! 2,000%. I am trying to completely change my health and using exercise fasting and supplements and sleep also have been actively focusing on not being stressed to lower cortisol. I’m doing 3 days of fasting then I have eat a small meal of healthy foods mostly vegetables. I’m losing about 8.5 pounds a week, and I am seeing a tremendous improvement in walking (I don’t need a cane) and bending. Your advice is the finest advice I’ve ever heard. Someday I will be able to write a clear message about all Issues I have overcome with what you’ve taught me. God Bless You!!!
@@SheepAmongG.O.A.T It not intermittent. ramadan is 10 time harder as you can not drink water as well. but with that it 10 times beneficial it should be called dry fasting month
Dr Eric Berg knew what I was thinking! Ive lost 10kg in 5 months. But struggling in the gym - Building muscle! Or Dr Eric actually a shaman or professor x
To build muscle, one needs to be doing a legitimate form of a squat, and having proper form/technique combined with an optimal set/rep/resistance format. Squatting stimulates the internal organs and our natural hormonal production. The hips have about 22 muscles, and the legs/hamstrings and entire body benefit from a proper squat with muscle gain/fat loss...IF the squat is worked correctly. If you can’t squat with a bar setup, do a goblet type squat (or bear hug) with a sandbag or other odd object ( rocks, water jug from Walmart,etc) . Great job on what you’ve accomplished thus far !!!!! Keep up the good work!
The king of weight loss Absolutely love this guy his voice is so easy to listen to and understand down from 110kg to 98kg in 2 months keto then carnivore intermittent fasting and walking with a few sprints on beach 90kg is my goal thankyou doc 59 years all aches and pain gone and so much energy
@@sahindemirer Hmm that's anecdotal evidence. I have never met anyone that has gotten Kidney stones from Fasting without water...Something in the diet perhaps? Even turks that I know have never mentioned that.
@@sahindemirer Your first statement - We're concerned with following a commandment first. "But Ramadan fasting is DEHYDRATION. " Incorrect. Dry Fasting can lead to it but doesn't equate to dehydration. Proper preparation is important. "In summer 18 hours of not drinking anything is nothing to with fasting. " What is not drinking or eating but fasting? "It is not wise to amuse yourself by checking the benefits of intermittent fasting and comparing it to Ramadan fasting, unfortunately." Again, muslims are concerned first about following a commandment. As well, people who are sick or have health issues are exempt from the fast. This includes the elderly and pregnant women.
Keto fatigue is so real, I suffered for a week after not being careful with the electrolytes intake. After religiously add salt and supplements daily, it's gone. And following your advice, I'm losing 2% body fat and gaining 1% muscle at the same time for the past 4 weeks. Thank you!
Great video. You can have more then 50g of carbs and still lose body fat and weight. Just be in a caloric deficit created through diet and exercise. If you feel best on low carbs though go for it 😄
Yeah diet is definitely a subjective thing I personally thrive on a low carb high protein diet. My wife is somewhere in between and feels better eating more carbs a day than I.
I got to that point where if i went any further i would have lost all control over my habits. I was eating a lot of junkfood. Now i am on my second day of 14 of a water fast. It's not easy but this time i will do it. Thank you Dr. for the video!
Wow!!! I just finished the course on the immune system and it was interesting. Easy to understand without a medical background. Thank you for this. We need more.
Dr.Berg is with another masterpiece.All those trainers in the gymnasium may be on guard to guide their trainees about the value of a good diet for getting fit
Ive experimented with all sorts of diets and exercise over 20 years. It all works. 1 meal a day, and the 5 small meals a day. Doing a good routine body split with enough rest in between, and working out the same muscles pretty much. Its more about consistency than anything else. Stop eating what you know you shouldnt eat, stop drinking all the time. You'll get there.
@@jamilabibi6221 pre-islamic arabs also used to fast for a month around the same time, what Muslims did was appropriation of existing culture to make look like Islamic. Now it's been 14 centuries since this happened and arabs converted to Islam so only Muslims celebrate it.
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
My tiny dog has gone from 6 pounds to 9 pounds from keto/carnivory--50% increase in mass, all appears to be muscle. She is like a little brick and very strong. I think its because 1) regular deworming prevents parasites from hijacking cortisol and insulin levels, 2) she eats real meat--a lot. 3) every morning she gets a piggy pizzle stick. I suspect these contain testosterone. She sleeps a lot but has brief bouts of intense play/exercise.
His last point about sea salt is really important. I experienced this, exercise causes a lot of sweat, and you loose salt faster than normal. I found that I needed more salt than normal to feel well. I use more or less depending on how much I do.
I'm so glad he mentioned this too because I experienced that in the past and no one had a good explanation! Gonna keep that in mind as I start day 1 today
You're right, I think I'm underestimating this point...I'm sweating more since I'm doing more sports, it's an interesting effect I've never heard of before, so I really need to consider the salt amount in my diet. First time I tried keto, I also got alot nausea in the evening, propably also from to less salt.
So glad I have found Dr Berg. My life has changed literally once I found this channel. Just the video on ACV and lemons . I have lost 15 lbs . At 61 I feel Gr8t and enjoying my life as an OG !! Hope we meet one day my brother. What blessing you are to sooooo many of us here on UA-cam . Thank You
1 of the MOST HANDSOME, KIND, WISE man on the planet, definitely an amazing dad - I bet. Sir I request you to move to Portugal for good because my intuition is that F D A (FORCING DRUGS AGENCY) will silence/wipe out ALL NATUROPATH docs, in recent 6 years they klld more than 100 amazing surgeons, nutritionists, docs🙏👍
It's also up to us to share the data faster, help more people faster. Portugal is far from perfect even if better. Share the data as much as possible 💞
@@rawwoodgifts8117 THANKs, but nevertheless the US CORPORATION is present in 1000+ locations around the world and the same posts/staff are used to take down billionaires, international scientists etc. So, the US citizens to be wiped out is like kllg flies LOL!
I attribute my rapid recovery from COVID to what this man has tought me. Quit drinking over a year ago and started low carb, zero sugar, intermittent fasting last June. Last Friday I got terribly sick, very suddenly. Turns out it was indeed COVID19. 7 days later I am still a little weak, but otherwise completely without symptoms. I'm 64 yo. Thank you Dr. Berg.
I'm not trying to lose weight fast, Its ok if it takes 2 years but 3 days ago I started a keto diet, only one meal a day, with exercises, in the beginning it is really weird, your body feels different, my vision also changed, but now, in the third day, i feel much more used to it and I definitely don't feel hungry, i feel light as a feather most of the time and the best part is: I can concentrate more on other things now and spending time with people I love and doing what I love doing, plus I feel like my memories are being better stored in my brain, I was afraid i might faint and die cause i never did this before but its amazing! I'm surprised, I am also doing daily exercises for one month now, my muscles have shrank due to lack of carbs but either way im happy.
42 fasting days. From March 5th to April 25th. Fasting from anywhere from 16-18 hours. With 4-5 days a week of exercise. 35 min of cardio/weight training with a heart rate at least 65% or higher of my max. Ive gone from 167 lbs to a 148-150lbs in that time. More energy throughout the day. Getting close to visible abs even. It works if you let it
would be good to see some guidance on doing IF for the health benefits but don't want to loose anymore Weight. I'm now under weight! This is bullet proof advice and clearly works!
...love dr berg..so much good stuff here...been bodybuilding for about 15 years now..keeping my bodyfat low and maintaing muscle even though I'm now 50 years old...for me high protein/medium to low carb works...I also take Zink..Magnesium..D3...B12 and Omega 3 daily...working out and eating healty is not a trend..it has to be a lifestyle if you want it to work!❤
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
It would be great if you could elaborate on "HIIT compound". I'm just making the transition to HIIT as the basis of my exercise sched (one of stairs and hill running, stair jumping or deadlifts for 1-2 mins with 2-4min rest, building up to x8 as per Dr Berg's advice). I've was doing 21hr IF for 3 weeks and transitioned to 23hr OMAD a week ago., which I plan to continue. I lost all my muscle gains over the last four weeks and would like to get a bit of it back. :) Thx for any advice/your experience.
At the moment I'm 30y, 5'10", 167lbs (around 20% b.f), 41" Chest/Back, 15" Arms, 11.5" Forearms, 35" Waist, 21" Legs and 14" Calves. I hope there will be a huge difference when I reach my target: 200lbs (around 9% b.f), 45" Chest/Back, 18" Arms, 14" Forearms, 32" Waist, 24" Legs and 16" Calves. 🤞🏻💪🏻
Very informative sir....Dr . Berg you totally changed my life since 2years ago I'm very glad and addicted to intermittent fasting thank you please...Ramadan Kareem to all brothers and sisters
I don’t have enough energy if I have that low of carbs. Plus my Hashimoto’s for me, does better with carbs. I have made a huge transformation wirh carbs but protein focused. Everything in moderation.
I started measuring protein, fat and carbs for each meal after meeting with a nutritionist that trains at my former gym. I do 45g carbs, 6oz of lean protein and 8g of healthy fat for breakfast lunch and dinner. My wife does 30g carbs, 8g of fat and 4oz of lean protein. We've had great results. I've also recently started carb loading four days a week just before an hour of training. I agree that I also need some carbs or I'm sluggish as hell.
I work out 3 times a week and try to lift heavy. On off days I try to get in 100 kettlebell swings 97 pounds. Every day me and my wife walk 15k steps in 2 hours. We were on the Egg Diet (600 calorie keto) for 5 days and my last workout which was today was legs… I felt like I was going to pass out after every set.
Started implementing 3 days of kickboxing into my week and my weight is MELTING off now! It helps me sleep as well. I was losing weight before but now it’s happening so rapidly. Only 10 more pounds til my ultimate goal!
Hey Doc great content and only bumped into your videos today but became a lifetime fan. A quick question on how to coordinate fasting with excercising? I.e. when to fast, for how long when also excercising? Also, what do you recommend on what to eat drink and how much quantity to get sea salt, potassium and magnesium to get the energy levels to excercise when fasting and excercise same time. Many thanks and looking forward to your response.
Used to follow what this guy said religiously, taught me a lot but kind of messed me up aswell! The whole 'don't eat too much protein' thing is the worst! We SHOULD be eating literally as much animal protein as we like! Animal protein builds muscle, preserves muscle AND is the most satiating macronutrient so it's almost impossible to eat too much! If you don't eat enough protein you will likely over eat carbs and fats which are both energy dense which we don't always need and excess gets stored as fat. Muscle burns fat, so if you want to lose fat and build muscle, eat lots of animal protein (not chicken because it's too high in omega 6) and lift heavy weights!
@@Norman_Gunstan1 Well kinda struggling to be honest! I'm having a hard time getting and staying in ketosis. Like I keep flitting back and forth and I'm not quite sure what's kicking me out. So right now here's what I'm eating: Morning: Coffee with HWC and a handful of nuts Lunch (big meal): Fried eggs with sauteed veggies (usually broccoli or brussel sprouts) with a burger patty Dinner: Bone broth w/ Nutritional yeast, little more veggies and some ground beef So before, I think I was eating too much snack food like cheese and so I've cut that out, but it's been a couple days and still no ketosis. Maybe my testing strips are too old? Or maybe I'm drinking too much coffee? Or cut out dairy completely?I'm also getting some MCT oil to see if that helps out with keeping me in ketosis. I'm open to suggestions at this point...Like honestly I do feel pretty good from not eating the grains and stuff but I'm not sure that I'm actually losing weight yet :/
@@wakerobin9215 I've lost LOOAADS of weight but I don't eat dairy or nuts or snacks or grains of course :) Anyway, Dr Berg has videos on what to do if you plateau or not losing weight. But seriously, get the docs bile salts and advanced digestive formula...it's a game changer big time! :)
@@wakerobin9215 stop the coffee. Coffee is acidic and if you're fasting you're just adding fuel to the fire. Our stomach is acidic and having coffee is just causing it to be more acidic. Instead break your fast with a handful of dry fruits. Low glycemic index and good amount of fiber and omega 3.
Dr Berg, I do intermittent fasting (19/5). I have also watched a number of your videos and have gained benefit from them. I have reached my target weight and would be interested in learning how to stay with this healthy program but tweak it to maintain my current weight as opposed to continue with weight loss.
Brother I love you you are a slim man totally Into being in key tosas I live my life at this point barely out of ketosis about a 100 g A-day 2 days a week I've listened to you and 3 or 4 others you are Mr. Healthy straight up thank you so much for your help I am building muscle at 62 lost 90 pounds 1st and foremost now building nothing but muscle Doctor Eric Berg thank you
I ate 200g of protein 250g of carbs but less than like 70g of fat a day which put me at about 2300 cals a day and went from 182lbs at around 20% body fat to around 168 at like 13% bf. This CALORIC DEFICIT is what led to fat loss not reducing carbs. Carbs are not your enemy carbs are energy. I lifted heavy at least 5 days a week and did some cardio. Stop listening to people that say to limit your carb intake to 50g’s a day. Eating carbs and actually do some strenuous activity but still be in a caloric deficit. This is what’s going to burn fat.
Good video but to build muscle you need to eat in a calorie surplus but to lose weight you need to eat in a calorie deficit so it’s not possible to do both at the same times also low carb is terrible for building muscle. You need to do periods of bulking up and periods of eating less.
Your remark makes sense. What about fasting, which helps growth hormone 2000%, combined with a low carb with a greater intake of protein (more calories there / helps build muscles) and less fat (burning excess stored fat)? Even though protein will raise insulin, it will raise also glucagon as well. Also, there won't be not much carbs for insulin to store.
@@MrAmitsahab What I mean is that, after a period of fasting, one should eat once a day until satisfied, with more % of good protein combined with good fat and very little carbs. Exercising enough to help build muscles, weighing and looking at the mirror everyday :-)
@@onkelbebo3139 - You’ll be build real size by eating one meal a day. Eating one meal per day is great for fat loss and health but for building muscle. No
This is so true, when it comes with fatigue etc. I'm doing everything he said and it's working. Enough sleep is key (this is the hardest for me but meditation helps a lot )
I did 21hr fast 3 hr eating window for 6 months . Waist went from a 38 to 32 . Mega energy around the 19 hr fast at the gym with Burts of strength. Skin glowed. I would fluctuate around 1500-2200 calories a day . Protein around 140 -200 . Fiber 30g , fats around 70g. Kept my carbs under 100g. Walking 6 miles everyday.
Congrats... did you only eat one meal a day in that 3hrs or stagger a few meals within that 3hrs
Under 100g of carbs daily?
@@MrCallofdutyfanatic1 yes. Now I'm on keto. 85 % fat 10% protein. In and out of fasting almost at my weight loss goal. Then it's time to flip the switch to carbs.
I think dr Berg is great but some of this is false . There are so many jacked athletes that eat mass amounts of carbs , it’s not the bogeyman the keto community make it out to be.
I do agree with him , most normal people will lose weight cutting out carbs , that is a fact because of the deficit it will create and he is absolutely correct about electrolytes being critical if you are on lower carb diet
In 5 minutes this gotta be the best and clearer explanation ever made for muscle gain, fat loss, keto and IF all combined lol
Winning formula!
7oz protien in gms ?? how much it will be
@@rawwoodgifts8117 i think 198g is too much
@@thevallyparamabiljosephale9209 Agreed. For most people it would be too much. Someone with a big musled body may be ok with it.
The part about muscle gain is wrong however, scientific litterature contradicts what he is saying. Other than that yes for weight loss the rest seems true though not the only method of course.
I've read books about this that make it overly complicated. Providing that much detail while being clear and understandable to anyone who pays attention in just 5 minutes is simply brilliant. Congrats Dr Berg!
he's great
I can confirm. I have done this exact protocol for the last one year and a half and I was able to lower my bodyfat from 19% to 12%, increase my muscle mass couple of kg's while maintaining pretty much the same weight. What doc is saying is true body recomposition. 100% works!
Great results! What kind of TDEE deficit did you run?
What macros did you keep too please
@@krg8774 tbey never reply when u ask the most important questions😢
How much was your calorie deficit? I feel like mine with 500 is way too much and i lose more muscles. Is 300 enough to build muscles AND lose fat?
Dr Berg 😍😍😍 just wana tell you I’ve lost 27 kg since I started watching your videos and implementing it in my daily life. Thank you so much 🙏.
Watching from Mauritius
What all things did you follow?
Fantastic! Well done!
Crikey you must have been B I G.
@@asthadwivedi80 : Just see the videos of Dr Berg or follow the free course. It is miraculous. I lost so much weight!
Amazing 👏
This guy is a godsend. I mean really...where else could he come from? Thank you, graciously.
Yes hes wonderful
Well said.
💞
You wont understand the language but if tou search Dr. Jahangir Kabir on UA-cam youll see the same same method used to get a good lifestyle. And i followed Dr. JK and hab 20kg off and got rid of bp medicine.
I know, it’s amazing the amount of great information that he puts out for free...
Thank you again Dr Berg....this is spot on....I am 72, serious weight trainer since 1969 .....5 foot 9 at 174 ,heading for 165 .....this process takes real time ...added 18-6 fasting and yoga 2 years ago......these two were game changers...treat your body like you are going to live forever, remember it is the vessel for your mind and soul....
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand?
How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis?
That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
@@taowaycamino4891 It doesn't have to be perfect as long as you put some effort into it. You are correct in saying that most people do not have the ability to be so precise, however, you do not have to be perfectly concise to put some of this into practice. You can implement small changes and they will become big ones over time. You do not have to apply these things all at once.
@@s.n.samwel8995 Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
You’re an inspiration Mr Miller. You are nearly 25 years my senior, and have your health and nutrition dialed in far better than me.
@@taowaycamino4891 The reason so many people are fat is what they eat/drink and inactivity. You don't need to have an Einstein IQ to figure out if you a slob or not.
God bless you Dr. Eric!…people are out there making millions sharing weight loss and fitness techniques and here you are sharing your knowledge and expertise for free on UA-cam.
More grace to the ones who are here hoping to shed off the weight, you are almost there.Thank you Dr.Berg
What do you mean more grace?
💞
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand?
How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis?
That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
@@taowaycamino4891ieure
Random comment here: The sound of that pen on the board is therapeutic, somehow calming.
Yes
@Nope Leave Me Alone how about the men in black coats?
ASMR
@Nope Leave Me Alone Exit the Stargate, initial perception quickens my heart rate
This dark place, planet Earth, orbits one star
I've come from afar, far away state of mind
Open up your third eye, black helicopters in the sky.
The only thing I miss about school
Keto + intermittent fasting + exercise = RESULTS!!!!
OMAD+Healthy Keto+Exercise+Deep Sleep+Mindfulness
Fasting, plant based, low impact excersize for me
I can't commit to keto, it's just to hard to implement if you aren't constantly eating at home or preparing your own meals.
@@TedOnTheNet I work three jobs and maintain keto and fasting regimens. If I don't have time to cook I will usually crack open a can of sardines or something similar or I might get some grass-fed beef jerky
A necessary part of this equation is staying subscribed to Dr. Berg!!!!
Even a non dietician,sportstrainer, or med can understand this. Your explanation is great. Reflects on how much you really know about the topic.
Glad to help! Be well!
-Dr. Berg's support team
I've been researching this the past few days and this presentation answered my questions in a nutshell. Thank you so much, Dr. Berg! 😁❤
Me too, it's impressive how he spies on us 😂
@@Neerepha 😂😂
Omad only 6 eggs a day and an avocado and listening to this video and you'll definitly burn fat and build muscle
I've been doing just this for about 5 months now. Great results from 22-25% down to about 16-17% body fat. The process has pretty much come to a hault. I'm to the point where I have to lower carbs too much 50-100gram range and I get too irritated. Being a stay at home dad I can't have that, so since I'm eating clean now hopefully the fat will slowly melt away while maintaining the muscle I've built
So glad you found it helpful!
I did this with 20/4 IF and heavy weight lifting 5 days a week.. the weight loss was slow because gaining muscle weighs a lot of weight. Lost 37 pounds in 4 months
Cause it's really not about "weight" loss, it's about fat loss
It's still a lot!
From January 1st I’ve done intermittent fasting, weight training, 5-10 kilometre walks per day at an average of 5.8 kilometres per hour, 100-140g protein and all the broccoli and cauliflower I can eat during my eating windows and to today’s date I’ve lost 37kg which is 81.5 pounds lost and put on some serious lean muscle.
@@sl4983 facts I noticed that half way. Body fat was my goal to be under 17%
@@Neerepha yes !
Hello Dr.Berg, I have been on
So many different diets my whole adult life.. I recently turned 60 years old this year and I was 305 pre-pandemic 2020.. after the loss of my granddaughter and my brother in December I knew I had to do something.. I went on the intermediate fasting diet in January I’m down to 272 the last time I weighed which was a week ago.. there’s so many things I want to learn about how I can lose weight faster and keep it off ..I watch your videos and I read about nutrition as much As possibly .. I hope I will be sharing my story soon of my weight loss journey.. I found it is a life change not just a diet.. I have struggled with food addiction sugars and sweets are my go to when I’m stressed..I’m sharing this because watching your videos has help me tremendously. Thank you so much!
Forgot to add my highest weight this year before diet was 320lbs
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
Did you have alot of weight on the buttocks? because a big butt looks amazing in my opinion .I love a big butt,bigger the better
Thanks Dr. I have immensely benefited from your videos on how to grow muscles while on IF. I have never looked this lean and muscular in my entire life. Thanks again.
I have never clicked on a video so fast in my life. Great Info. I am Pre-menopause and the fat is gathering up on my thighs. For the life of me, I can't get rid of it.
Better your thighs than your belly.
@@emh8861 It's creeping up there too....sigh
Focus en being on a calorie deficit. You cannot target fat burn in specific places.
Dr. Berg has always been excellent but this video illustrates how thorough he is regarding complicated factors involved in a challenging topic. I have immersed myself in health videos for 8 months straight along with 90 health books over decades, and I could not find one off-base fact in this presentation.
💞
Incredibly helpful video. I am an active dad with 2 young kids who works out 3-5 times a week with some big goals for gaining muscle (while losing the last bit of stubborn belly fat I have left). Things are starting to click after watching this video. I feel like I know what to do get over that final ledge 🙏🏼
Great video. I'm fasting & pumping iron twice a week. Using a bit more protein for muscle growth. Down 5 lbs. & losing body fat. A lot of work to do yet!
How long do u fast a day?
@@anthonyh2540 I have been doing 16 hour fasts for 6 months now & I have done 3 24 hour fasts & will be doing these once a month. Occassionally I will do an 18 hour fast as well. I have lost 15 lbs(180 to 165) & my biceps look like cannons! I have also lost a little belly fat & strengthened my core. I am 77 years old!
Wow! This video is so precise! I’ve been working out every day for a month now (with 1-2 days off), after a long break. This helps me to realize all the factors and their effect on the training. Thank you, Eric!
Been doing this for 2 years now prior for this video... I workout 6 days a week and 1 active rest.. My workout is more on semi gymnastic and more on Calisthenics and my result is awesome... Thx Dr. Berg
I need a set of doctors working round the clock to figure out my perfect protein, carb, exercise and IF balance. Its damn near impossible to do it on your own. That's why there's so many failures. You gotta keep trying something then after 2 months realize it don't work so you try the next, and so on. I appreciate Berg letting us know what we have to do but unfortunately he cannot tell the balance, we have to figure that out for ourselves. It's not a one-size-fits-all.
Have you checked Dr Berg's Facebook group? There are lots of people showing exactly how they have progressed.
So when I lift weights in a fasted state I never understood how I could feel stronger, well now I know why. Had no idea fasting increases growth hormone that much.💪
Thanks Dr Berg. I have been waiting so long for you to drop this exercise based content. Much respect from Sydney, Australia.
You're welcome! Glad you found it useful!
@@Drberg Thank you Dr Berg. I have been skipping breakfast and lunch since 2016, thanks to your channel and content.
I started my fast, for 6 days last week. I went from 125kg to 117.1kg.
congratulations... dont give up amigo
@@fidelcatsro6948 💞💞💞
💞
@@rawwoodgifts8117 😺😺😺
@@fidelcatsro6948 LOL
Nothing beats waking up to Dr Berg.💪
🏳️🌈
Im doing 1 million steps. On day 14. Day 22 or 23 i will have it. Lots!! Of walking lots. All logged on fitbit!
Thank you so much for your concise and informative videos! I was already healthy and in good shape but with your videos, I’ve fine tuned my overall fitness and am taking my health to a new level. Even my skin has changed and looks amazing now! I look at food as medicine and fuel. Intermittent fasting/fasting is very powerful as well! Thanks for sharing your knowledge; greatly appreciated!
Brilliant as always
Thank you so much!
Eat 4 eggs a day. Work like hell. Keep to the right. Do the best that you can. Works for me.
Keep to the right?
@@Soul.Is.Willing on all levels.
@@Tom-Travels I dont know what keep to the right means?
@@Soul.Is.Willing Keep to the right in France and left in the UK. Does’nt matter what it means because the rest of that comment does not make sense either when it is out of context. For instance, 4 eggs might work him but won’t work for someone who has high cholesterol levels and gets the necessary nutrients and vitamins by other means, or a heavyweight power lifter who can easily eat 8 eggs and still have healthy cholesterol levels. Working like hell might mean jogging 4 times a week for someone, and training intensively twice a day for a professional athlete.
I eat 24 eggs a day, at least. I guess I’m rolling 😂
I fast 36 hours every week it’s working great but when I’m struggling I watch this guy he keeps me motivated
Beginning of Ramadan tomorrow 14th April.. Dr Berg this video has been tremendously helpful, 🙏 Thank you..
This was EXACTLY the information I was looking for heading into 18-6 fasting + LCHF diet with a daily workout routine! thank you :)
No wonder most people are fat. Who in the world has the time(no to mention the capacity) to be so scientifically precise or intelligent and consistent about what they eat or consume, with life and our bodies being so complicated, and many times, hard or even impossible to understand?
How can most normal average intelligent people go around living life memorizing and putting into practice, even in an average way, all of this very complex, scientifically precise, and perfectly balanced information given the unpredictability and many times confusing, emotional or psychological, life experiences we all live on a day by day basis?
That is a huge problem. Most people are not or cannot possibly be that scientifically precise and consistent(much less have the time or capacity) to live life in such terms. The fact is that most people are fat precisely because of such a complex reality as I just described. God help us.
@@taowaycamino4891 ain’t no one reading all that.
happy for you tho
or sorry that happened
Yes it’s possible to build muscle in a deficit while burning fat, BUT, up to a certain point only. Once you hit your max your body will require more calories to continue further putting on muscle, it’s not as easy as it sounds. I know people in a deficit who consume clean foods, protein, carbs and fats but they have stalled for certain muscle groups as they require more calories to continue building muscle.
👏🏽👏🏽
Only time you'll build muscle in a deficit is if your a total newbie to lifting or on gear
@@ladev91 LOL.
I walk 30 mins a day and take the stairs at work, honestly there are days where I am full and today I was super hungry
You can gain a ton in a deficit. If you start off with significant surplus. 50 lbs of fat to lose?..that’s 175,000 calories of energy you don’t source externally.
Thank you Dr. Berg! 2,000%. I am trying to completely change my health and using exercise fasting and supplements and sleep also have been actively focusing on not being stressed to lower cortisol. I’m doing 3 days of fasting then I have eat a small meal of healthy foods mostly vegetables.
I’m losing about 8.5 pounds a week, and I am seeing a tremendous improvement in walking (I don’t need a cane) and bending. Your advice is the finest advice I’ve ever heard.
Someday I will be able to write a clear message about all Issues I have overcome with what you’ve taught me.
God Bless You!!!
53 pounds down in just over 3 months. Having trouble now but hanging in there. 70 more to go.
Wht workout r u doing
The fact that this dropped on the first day of the fasting month (Ramdan) 👌🏼👌🏼🤣
Absolutely, categorically NOT related. If it was, most wouldn't be here.
It really should be called intermittent fasting month
@@SheepAmongG.O.A.T It not intermittent.
ramadan is 10 time harder as you can not drink water as well. but with that it 10 times beneficial
it should be called dry fasting month
@@Kamran-qe2kt
still eating one meal a day are they not? easy as f'
@@SheepAmongG.O.A.T no water, before sunset jo sundown. plus the hot weather dependingbon where your from
eitherway it is what it is
Dr Eric Berg knew what I was thinking! Ive lost 10kg in 5 months. But struggling in the gym - Building muscle! Or Dr Eric actually a shaman or professor x
If you want gain muscles eat high protein and high carbs before and after working out
And little protein with vegetables in the other meals
@@billel4984 high carb is not recommended
his cat is a psychic
Sandy, you need a magic component to build muscle which I think you lack, testosterone!
Your muscle gains always be minimal, this is normal.
To build muscle, one needs to be doing a legitimate form of a squat, and having proper form/technique combined with an optimal set/rep/resistance format. Squatting stimulates the internal organs and our natural hormonal production.
The hips have about 22 muscles, and the legs/hamstrings and entire body benefit from a proper squat with muscle gain/fat loss...IF the squat is worked correctly.
If you can’t squat with a bar setup, do a goblet type squat (or bear hug) with a sandbag or other odd object ( rocks, water jug from Walmart,etc) . Great job on what you’ve accomplished thus far !!!!! Keep up the good work!
The king of weight loss
Absolutely love this guy his voice is so easy to listen to and understand down from 110kg to 98kg in 2 months keto then carnivore intermittent fasting and walking with a few sprints on beach 90kg is my goal thankyou doc 59 years all aches and pain gone and so much energy
This is the bet video on the topic of gaining muscle, losing fat and getting fasting benefits at the same time. Thank you!
Thank you! Glad you liked this video.
watching this video at the start of Ramadan
ooof i'm lucky !
Same same
Ramadhan Mubarak! Lets get it IA!
@@sahindemirer fasting & kidney stone Thank you didn't know
@@sahindemirer Hmm that's anecdotal evidence. I have never met anyone that has gotten Kidney stones from Fasting without water...Something in the diet perhaps?
Even turks that I know have never mentioned that.
@@sahindemirer Your first statement - We're concerned with following a commandment first.
"But Ramadan fasting is DEHYDRATION. "
Incorrect. Dry Fasting can lead to it but doesn't equate to dehydration. Proper preparation is important.
"In summer 18 hours of not drinking anything is nothing to with fasting. "
What is not drinking or eating but fasting?
"It is not wise to amuse yourself by checking the benefits of intermittent fasting and comparing it to Ramadan fasting, unfortunately."
Again, muslims are concerned first about following a commandment. As well, people who are sick or have health issues are exempt from the fast. This includes the elderly and pregnant women.
Yes dr berg. Thanks for this. Great point at the end about focusing on oneself instead of outside factors.
Everyone needs a family doctor like you.
Keto fatigue is so real, I suffered for a week after not being careful with the electrolytes intake. After religiously add salt and supplements daily, it's gone. And following your advice, I'm losing 2% body fat and gaining 1% muscle at the same time for the past 4 weeks. Thank you!
Great video. You can have more then 50g of carbs and still lose body fat and weight. Just be in a caloric deficit created through diet and exercise. If you feel best on low carbs though go for it 😄
Yeah diet is definitely a subjective thing I personally thrive on a low carb high protein diet. My wife is somewhere in between and feels better eating more carbs a day than I.
Than*
Hes like the Mr. Rogers of Doctors. 😆 much love, thank you. Im very greatful for finding your channel.
I got to that point where if i went any further i would have lost all control over my habits. I was eating a lot of junkfood. Now i am on my second day of 14 of a water fast. It's not easy but this time i will do it. Thank you Dr. for the video!
I have never clicked on a video so fast in my life. Great Info.
How to Lose Fat and Build Muscle at the Same Time..
Wow!!! I just finished the course on the immune system and it was interesting. Easy to understand without a medical background. Thank you for this. We need more.
Dr.Berg is with another masterpiece.All those trainers in the gymnasium may be on guard to guide their trainees about the value of a good diet for getting fit
Saw this on a friends Facebook channel, over 500,000 views already, thanks for sharing 👌💪💪😀
Ive experimented with all sorts of diets and exercise over 20 years.
It all works. 1 meal a day, and the 5 small meals a day.
Doing a good routine body split with enough rest in between, and working out the same muscles pretty much.
Its more about consistency than anything else. Stop eating what you know you shouldnt eat, stop drinking all the time.
You'll get there.
Islam has dedicated a whole month to fasting.. I m so grateful for this. 😀
Ramadan is not islamic. It was celebrated even when there was no Islam
@@abhaychauhan2506 Ramadan is for muslim’s only.
Most useless way of fasting
@@jamilabibi6221 pre-islamic arabs also used to fast for a month around the same time, what Muslims did was appropriation of existing culture to make look like Islamic. Now it's been 14 centuries since this happened and arabs converted to Islam so only Muslims celebrate it.
@@abhaychauhan2506 if u wanna celebrate it no one is gonna hurt u lmao
Thank you Dr. Berg .God bless you in your mission to educate the people of this healthy lifestyle. 🙏
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
Dr. Berg is amazing, a rare find on UA-cam indeed. Thanks doc 🤜🤛
I appreciate your comment! Glad to help!
Your the best Dr Berg I love you man. I’m down 15lbs since I started following your advice 2 months ago
My tiny dog has gone from 6 pounds to 9 pounds from keto/carnivory--50% increase in mass, all appears to be muscle. She is like a little brick and very strong.
I think its because 1) regular deworming prevents parasites from hijacking cortisol and insulin levels, 2) she eats real meat--a lot. 3) every morning she gets a piggy pizzle stick. I suspect these contain testosterone. She sleeps a lot but has brief bouts of intense play/exercise.
I know right! my two dogs are on raw carnivore diet and they are solid muscle and lean.
His last point about sea salt is really important. I experienced this, exercise causes a lot of sweat, and you loose salt faster than normal. I found that I needed more salt than normal to feel well. I use more or less depending on how much I do.
I'm so glad he mentioned this too because I experienced that in the past and no one had a good explanation! Gonna keep that in mind as I start day 1 today
You're right, I think I'm underestimating this point...I'm sweating more since I'm doing more sports, it's an interesting effect I've never heard of before, so I really need to consider the salt amount in my diet. First time I tried keto, I also got alot nausea in the evening, propably also from to less salt.
Amazing explanation Dr. I think that even those who don’t have educational background can understand and benefit from this video. Thank you
So glad I have found Dr Berg. My life has changed literally once I found this channel. Just the video on ACV and lemons . I have lost 15 lbs . At 61 I feel Gr8t and enjoying my life as an OG !! Hope we meet one day my brother. What blessing you are to sooooo many of us here on UA-cam . Thank You
What this man says works for me. That's all I got to say.
1 of the MOST HANDSOME, KIND, WISE man on the planet, definitely an amazing dad - I bet. Sir I request you to move to Portugal for good because my intuition is that F D A (FORCING DRUGS AGENCY) will silence/wipe out ALL NATUROPATH docs, in recent 6 years they klld more than 100 amazing surgeons, nutritionists, docs🙏👍
It's also up to us to share the data faster, help more people faster. Portugal is far from perfect even if better. Share the data as much as possible 💞
@@rawwoodgifts8117 THANKs, but nevertheless the US CORPORATION is present in 1000+ locations around the world and the same posts/staff are used to take down billionaires, international scientists etc. So, the US citizens to be wiped out is like kllg flies LOL!
Thank you very much. For the information, but also for explaining it SLOWLY and the SHOW and tell method.
I like these kind of channels because they directly go to the point.
I attribute my rapid recovery from COVID to what this man has tought me. Quit drinking over a year ago and started low carb, zero sugar, intermittent fasting last June. Last Friday I got terribly sick, very suddenly. Turns out it was indeed COVID19. 7 days later I am still a little weak, but otherwise completely without symptoms. I'm 64 yo. Thank you Dr. Berg.
Thank you as always Dr. Berg, this is extremely useful - especially for those of us who are fasting in the month of ramadhan. 😁
Is that still a thing ?
I'm not trying to lose weight fast, Its ok if it takes 2 years but 3 days ago I started a keto diet, only one meal a day, with exercises, in the beginning it is really weird, your body feels different, my vision also changed, but now, in the third day, i feel much more used to it and I definitely don't feel hungry, i feel light as a feather most of the time and the best part is: I can concentrate more on other things now and spending time with people I love and doing what I love doing, plus I feel like my memories are being better stored in my brain, I was afraid i might faint and die cause i never did this before but its amazing! I'm surprised, I am also doing daily exercises for one month now, my muscles have shrank due to lack of carbs but either way im happy.
He deserves an award for saving humanity from the modern illnesses
42 fasting days. From March 5th to April 25th. Fasting from anywhere from 16-18 hours. With 4-5 days a week of exercise. 35 min of cardio/weight training with a heart rate at least 65% or higher of my max. Ive gone from 167 lbs to a 148-150lbs in that time. More energy throughout the day. Getting close to visible abs even. It works if you let it
💪🏿💪🏿💪🏿‼️
@Liam273 when you fasted like that did u find yourself super hungry afterwards?
@@Capital804G first 3 days into my program my stomach was very happy. But after I felt fine. Now I no problem going a whole day without eating
would be good to see some guidance on doing IF for the health benefits but don't want to loose anymore Weight. I'm now under weight! This is bullet proof advice and clearly works!
I think doc Berg said he stays at 2 meals a day 20:4 so he doesn't lose too much weight
@@Norman_Gunstan1 ok thanks, i might have missed that. I will have a look through Dr Berg's videos. thanks again.
...love dr berg..so much good stuff here...been bodybuilding for about 15 years now..keeping my bodyfat low and maintaing muscle even though I'm now 50 years old...for me high protein/medium to low carb works...I also take Zink..Magnesium..D3...B12 and Omega 3 daily...working out and eating healty is not a trend..it has to be a lifestyle if you want it to work!❤
First time I understand the idea of building muscles and losing fat at the same time. Many thanks to you 🙏🏻
Most people don't have the knowledge, capacity, resources, or time to do such things given the complexity and poor life situations they are experiencing. That is why most people are fat. God help us.
Yes possible for beginner
Maybe not for an IFBB pro, but for anyone else. It might just take more time.
I lost 17kg with IF. And I then gaind 7kg of muscle by HIT compound. So happy! Feeling so good
It would be great if you could elaborate on "HIIT compound". I'm just making the transition to HIIT as the basis of my exercise sched (one of stairs and hill running, stair jumping or deadlifts for 1-2 mins with 2-4min rest, building up to x8 as per Dr Berg's advice). I've was doing 21hr IF for 3 weeks and transitioned to 23hr OMAD a week ago., which I plan to continue. I lost all my muscle gains over the last four weeks and would like to get a bit of it back. :) Thx for any advice/your experience.
I'd be interested too
I have seen may videos on health issues over weight loss and gain muscle but this guy get in too simple … love form India
At the moment I'm 30y, 5'10", 167lbs (around 20% b.f), 41" Chest/Back, 15" Arms, 11.5" Forearms, 35" Waist, 21" Legs and 14" Calves. I hope there will be a huge difference when I reach my target: 200lbs (around 9% b.f), 45" Chest/Back, 18" Arms, 14" Forearms, 32" Waist, 24" Legs and 16" Calves. 🤞🏻💪🏻
Very informative sir....Dr . Berg you totally changed my life since 2years ago I'm very glad and addicted to intermittent fasting thank you please...Ramadan Kareem to all brothers and sisters
congratulations!!!
Ramazan Mubarak brother
Ramadhan kareem to u and family
Dr. Berg... UA-cam's version of Bob Ross(because of his soothing and reassuring voice).
Everything I needed to know, all within 5 minutes. 🙌🏻 Sir you are a godsend!
My hero Dr. Berg thank you for always being so straight forward with your videos. Loving the veggie solotion and the sport electrolytes!
i was literally looking for this
People still use word literally?
I don’t have enough energy if I have that low of carbs. Plus my Hashimoto’s for me, does better with carbs. I have made a huge transformation wirh carbs but protein focused. Everything in moderation.
I started measuring protein, fat and carbs for each meal after meeting with a nutritionist that trains at my former gym. I do 45g carbs, 6oz of lean protein and 8g of healthy fat for breakfast lunch and dinner. My wife does 30g carbs, 8g of fat and 4oz of lean protein. We've had great results. I've also recently started carb loading four days a week just before an hour of training. I agree that I also need some carbs or I'm sluggish as hell.
I work out 3 times a week and try to lift heavy. On off days I try to get in 100 kettlebell swings 97 pounds. Every day me and my wife walk 15k steps in 2 hours. We were on the Egg Diet (600 calorie keto) for 5 days and my last workout which was today was legs… I felt like I was going to pass out after every set.
Love your info and all you do for the communities
You're information is spot on and I'm applying it to my daily lifestyle. 80 lbs is my goal! ❤
I’m in this journey now and learning a lot. I’m adding electrolytes, magnesium and potassium to my intermittent fasting
What are you sourcing your magnesium and potassium from?
Started implementing 3 days of kickboxing into my week and my weight is MELTING off now! It helps me sleep as well.
I was losing weight before but now it’s happening so rapidly. Only 10 more pounds til my ultimate goal!
watching this after Ramadan. def agree with fasting being the best weight loss agent.
its now 4 days after Eid. I'm back to pre Ramadan weight.
Hey Doc great content and only bumped into your videos today but became a lifetime fan. A quick question on how to coordinate fasting with excercising? I.e. when to fast, for how long when also excercising? Also, what do you recommend on what to eat drink and how much quantity to get sea salt, potassium and magnesium to get the energy levels to excercise when fasting and excercise same time. Many thanks and looking forward to your response.
An gonna use these tips as am a beginner ! Wish me luck
Chris Cyborg. Go for it with all your mind and might, you won’t be disappointed . All the very best for your future excellent health life. 😊
Good Luck, its a lifestyle and you will adjust in no time once you get used to your new habits and routine.
naaaaaaah it will be fine... dont worry even my cat can do it if you have the dsicipline
Used to follow what this guy said religiously, taught me a lot but kind of messed me up aswell! The whole 'don't eat too much protein' thing is the worst! We SHOULD be eating literally as much animal protein as we like! Animal protein builds muscle, preserves muscle AND is the most satiating macronutrient so it's almost impossible to eat too much! If you don't eat enough protein you will likely over eat carbs and fats which are both energy dense which we don't always need and excess gets stored as fat. Muscle burns fat, so if you want to lose fat and build muscle, eat lots of animal protein (not chicken because it's too high in omega 6) and lift heavy weights!
This is the explanation I've been looking for,really helps a lot.thanks Doc.
Glad it helped!
Alright I'm gonna start right now! No more excuses. Day 1 today! Thanks Dr. Berg!
How did you go?
Awesome
@@Norman_Gunstan1 Well kinda struggling to be honest! I'm having a hard time getting and staying in ketosis. Like I keep flitting back and forth and I'm not quite sure what's kicking me out.
So right now here's what I'm eating:
Morning: Coffee with HWC and a handful of nuts
Lunch (big meal): Fried eggs with sauteed veggies (usually broccoli or brussel sprouts) with a burger patty
Dinner: Bone broth w/ Nutritional yeast, little more veggies and some ground beef
So before, I think I was eating too much snack food like cheese and so I've cut that out, but it's been a couple days and still no ketosis. Maybe my testing strips are too old? Or maybe I'm drinking too much coffee? Or cut out dairy completely?I'm also getting some MCT oil to see if that helps out with keeping me in ketosis.
I'm open to suggestions at this point...Like honestly I do feel pretty good from not eating the grains and stuff but I'm not sure that I'm actually losing weight yet :/
@@wakerobin9215 I've lost LOOAADS of weight but I don't eat dairy or nuts or snacks or grains of course :) Anyway, Dr Berg has videos on what to do if you plateau or not losing weight. But seriously, get the docs bile salts and advanced digestive formula...it's a game changer big time! :)
@@wakerobin9215 stop the coffee. Coffee is acidic and if you're fasting you're just adding fuel to the fire. Our stomach is acidic and having coffee is just causing it to be more acidic. Instead break your fast with a handful of dry fruits. Low glycemic index and good amount of fiber and omega 3.
Dr Berg, I do intermittent fasting (19/5). I have also watched a number of your videos and have gained benefit from them. I have reached my target weight and would be interested in learning how to stay with this healthy program but tweak it to maintain my current weight as opposed to continue with weight loss.
Hi! I'll link a Dr. Berg's video that you may want to check out: ua-cam.com/video/Ev4SLhGsBEA/v-deo.html
Hope this helps!
Dr. Berg's Support Team.
Brother I love you you are a slim man totally Into being in key tosas I live my life at this point barely out of ketosis about a 100 g A-day 2 days a week I've listened to you and 3 or 4 others you are Mr. Healthy straight up thank you so much for your help I am building muscle at 62 lost 90 pounds 1st and foremost now building nothing but muscle Doctor Eric Berg thank you
I ate 200g of protein 250g of carbs but less than like 70g of fat a day which put me at about 2300 cals a day and went from 182lbs at around 20% body fat to around 168 at like 13% bf. This CALORIC DEFICIT is what led to fat loss not reducing carbs. Carbs are not your enemy carbs are energy. I lifted heavy at least 5 days a week and did some cardio. Stop listening to people that say to limit your carb intake to 50g’s a day. Eating carbs and actually do some strenuous activity but still be in a caloric deficit. This is what’s going to burn fat.
Finally .. a doctor who's handwriting I can read
whose*
Good video but to build muscle you need to eat in a calorie surplus but to lose weight you need to eat in a calorie deficit so it’s not possible to do both at the same times also low carb is terrible for building muscle. You need to do periods of bulking up and periods of eating less.
Your remark makes sense. What about fasting, which helps growth hormone 2000%, combined with a low carb with a greater intake of protein (more calories there / helps build muscles) and less fat (burning excess stored fat)? Even though protein will raise insulin, it will raise also glucagon as well. Also, there won't be not much carbs for insulin to store.
I am really confused
@@MrAmitsahab What I mean is that, after a period of fasting, one should eat once a day until satisfied, with more % of good protein combined with good fat and very little carbs. Exercising enough to help build muscles, weighing and looking at the mirror everyday :-)
@@onkelbebo3139 - You’ll be build real size by eating one meal a day. Eating one meal per day is great for fat loss and health but for building muscle. No
To build *a lot* of muscle quickly, you need to be in a calorie surplus. This is about if you want to put on a nominal amount while losing fat.
This is so true, when it comes with fatigue etc. I'm doing everything he said and it's working.
Enough sleep is key (this is the hardest for me but meditation helps a lot )
Thank you! Keep them coming Dear.👍❤☮💪🏾