Does drinking alcohol often throw you off track with your fitness goals? Here are my experience and strategies for how to manage alcohol and fitness without sacrificing your social life. Enjoy! PS. If you're looking for effective fat loss habits to get to 10% body fat watch this ua-cam.com/video/jNkVnnvkieM/v-deo.html
You spoke my words. :) Stopped with alcohol just like you. August 2018 was the last time I had a drink. I was a social drinker. But I didn’t want to have that feeling anymore. Maintaining my weight is so much easier now! I really don’t miss it. Sometimes I drink a 0.0 when I’m going out. Zero alcohol in it. Life is so much better now. Doing intermittent fasting: 20:4. For health and to keep myself lean.
120 + days 0 Alochol I was trying to lose weight and still keep my old patterns of drinking, few drinks a week to relax which would turn into binge drinking, i was going forwards with good training and eating well during the week, then boom on the weekend right myself off.... Coldturkey has been the same for me mate, which was holding me back In 120 days my body has completely changed.....amazing, training, career and everything else Thanks Mario
Alcohol was really a huge issue for me in the past. Solid advice man and totally on point! Too bad almost no one talks about this side of the fitness journey :(
You always keep it real Mario! I used to be a borderline alcoholic and drank every day, but since I quit 6 months ago, I’ve gotten so much closer to achieving my fitness goals in terms of fat loss and muscle gains. A lot of people don’t realize how much alcohol can impact fitness and overall health.
S To be honest, it wasn’t easy at all for me to finally stop and put down the cognac but I’m glad I did. The first changes I noticed were after about a week. I started to feel much more energized and in a better mood after waking up in the morning, and I was able to work out harder for longer periods of time before fatigue. My cognitive function and reaction time began to increase as well. Like you stated, I was also lean everywhere except in those stubborn areas we tend to store fat such as my chest and abs. After 3 weeks of abstaining from alcohol, the belly fat started to disappear and 6 months later, I feel and look like a completely different person. It’s not going to be easy and not everyone can do it without professional help. I promise you though, if you stay motivated and use all of your willpower to get past the first month, you won’t be tempted to drink at all and you’ll start to notice the results shortly after. What helped me was telling my friends and family what I was doing and they supported me and respected it, and eventually, stopping trying to pressure me to drink with them which helped a lot in achieving this goal. Also, I replaced my bad habits, with good ones. Instead of drinking coffee in the morning and alcohol at night, now, I juice celery, cucumber, lemon, kale, and apples for a morning boost, and drink a “bed time” tea to wind down and relax at night. Good luck with your goals and I hope you start ASAP and don’t put it off until tomorrow. Believe in yourself and take little steps everyday to achieve your ultimate goal and you’ll get there even sooner than you think!
Great video. You may even want to revisit this topic again in a video! Here are some additional points: 1. Once you have 2-3 drinks alcohol impairs your ability to resist temptation and blunts your “food judgement/ decision making” - which for me then leads to a massive late night binge AFTER coming home from the bar, doubling or tripling my calorie intake beyond that from the drinks themselves. 2. Alcohol itself is high - carb, contains a lot of calories - is a very high calorie dense food like ice cream or cake! 3. Being around others drinking and having a good time makes me feel really deprived / left out. The other day I survived a party we hosted, drinking only 1 glass … but after felt so sorry for myself I went to town on a food binge - after everybody left. 4. If you are on keto you can make home-made margaritas that are zero carb, allowing you to stay in ketosis. So I used to have these every week.. until I learned that the liver treats alcohol as a poison, and diverts burning any fat until it metabolizes all the alcohol first, so it’s really pointless. Unless you are on keto for something other than fat loss (e.g. to avoid an epileptic seizure or to stop cancer from growing). Keep the great videos coming Mario - I watch you daily !!
I've been struggling with this for years. I like the pros vs cons list you made: being slightly uncomfortable in a social setting versus letting yourself down and being a fat piece of shit and a loser. Awesome video
Is alcohol ruining your diet ? YES! Bad choices, calories over intake, gained 2 lbs of fat... nothing to panic but still, it sets me back!!!!!! Thanks for the advice.
I was 180 lbs last year (august 2018). Now, im 133 lbs with abs. Secret is, I cut my alcohol and sugars. Trust me, ur body will naturally reject junks once you are becoming more fit:)
It's been 1 month since my last drink of alcohol. It really helps with my weight lost. I know it's not that bad if it's moderated but after i drink i like to eat and that's was my main problem. If you can control your alcohol then you are free to drink! P.S your videos are always on point Mario!
Awesome video mario have been t total since Christmas trying to get to 10% down to roughly 13% and now am on holiday with the family and really fancied a cold beer then I came across this video and it seems it's not that bad to have a couple thanks for that keep them videos coming much love from Scotland
Thanks so much for this video; I've been really struggling with it lately and I realise that I'll have to give up drinking on a regular basis as I simply can't drink in moderation.
Some people, like myself, simply need to make the choice if they want to work out or drink. Combining the two without issues is only possible for people who have complete control over their alcohol habits.
This fat loss, cutting series was great because you're th only one youtuber that talks about the behavior change psychology on that but it would be great to do a series on bulking, building muscle especially the training part of it, progression model, volume, weight on the bar, deload, periodization,exercise selection, myths, the process, what to expect.
Not many, but at least Fledge Fitness, Athlean-X, Coach Cecil (German) and Every Damn Day Fitness also talk about your personal responsibility/behaviour change. But I think, that in this channel it is highlighted best.
When I go out with friends, which is probably couple times a month, I usually just have about 1-2 drinks all night.. I spend alot of time on each drink just to give off the illusion that I've been drinking alot, but in reality only had like 2 or 3 at most.. indulging in it is what will ruin ur fitness goals, but if you're smart about it. You should be alright!
Alcohol not only demotivates me to continue eating healthy but it prevents me from exercising at my best. Personally, i just stick to my green flowers 🌳 lol
Yes sir! Whole night partying destroys your sleeping patterns i need at least 4-5 days to return to normal and i always end up losing couple of hours of sleep, not to mention feeling like shit on the next day and in 80% cases i will miss my training session or half-ass it, then guilt-tripping about it. It just adds problems and has 0 benefits.
I agree with this completely. I've had to cut alcohol completely and it has and is paying off massively as you say. Fair play, good points made in this video. 💪
I am 18 and in Germany drinking is allowed at 18 and some drinks even 15/16. I am definitely the type to drink twice or three times a week, but I started feeling bad because of fitness.
I used to drink a cocktail or beer maybe once a week on average, but after I started exercising and lifting daily I maybe drink one a month (or less). I'm too worried about spoiling all my hard work! lol
My advice is to find happiness improving yourself and not get wasted every weekend, maybe get drunk 3-4 times a year and really let loose. That way you feel 10x better because you've earned it and it wont affect your physique too much
if you drink, eat lean protein and...lean protein. We have 2 big issues with alcol: a) alcol reduces gains; b) alcol makes you fat. While we can't do anything for a), we can reduce to 0 the fat gains. the problem is that acetate (the by product of alcol metabolism) is used preferentially over fat and carbs, so all the fats and carbs you into will be stored into adipose tissue. By the other way, acetate doesn't convert into fat. So eat lean Prot, avoid other energy sources and the fat gain problem is fixed.
Thank you for sharing this valuable advices, Mario! Much appreciated! Keep doing this you are the best! I watch every week your next video! Best Regards!
I' work construction. So alot of times I would be in a motel 1000 miles from home cooking steaks and drinking beer with coworkers. I quir drinking last summer. I admit I didn't track all my calories before but I followed a half ass bodybuilding diet. Alot of it was beer. I always lifted. It finally crept up on me. I was 240 in May 2021 maybe more. Now I'm 197.0 I did drink afew vodka club soda and lime 3 weeks ago.But I saved up calories to accommodate it..... and the next day I felt like garbage. Those drink calories could have been meat. Im 36 I've had enough drinks for 2 lifetimes. So I'm not missing out on anything.
Looking back on my own past drinking I drank pretty much daily for about 25 years. It really takes a toll on your health. I feel like it should have killed me, but I quit and feel better than ever! I smoked too, I was a mess looking back on what I was doing it just seems so rediculous.
To me sir, while working on fat loss, you need to be working on yor core too. Coz when you shred the body fat, you dont want a weak core/abs. That way, you can progress to more advanced worout regimen without having to worry about injuring ur back or core
I liked a gin oops . Read how heavy it was seriously no idea. Wondering if that's worsening water retention. Crisps high salts and sugars already gotten the boot.
Does drinking alcohol often throw you off track with your fitness goals? Here are my experience and strategies for how to manage alcohol and fitness without sacrificing your social life. Enjoy! PS. If you're looking for effective fat loss habits to get to 10% body fat watch this ua-cam.com/video/jNkVnnvkieM/v-deo.html
You spoke my words. :)
Stopped with alcohol just like you.
August 2018 was the last time I had a drink.
I was a social drinker. But I didn’t want to have that feeling anymore.
Maintaining my weight is so much easier now!
I really don’t miss it.
Sometimes I drink a 0.0 when I’m going out. Zero alcohol in it.
Life is so much better now.
Doing intermittent fasting: 20:4.
For health and to keep myself lean.
120 + days 0 Alochol
I was trying to lose weight and still keep my old patterns of drinking, few drinks a week to relax which would turn into binge drinking, i was going forwards with good training and eating well during the week, then boom on the weekend right myself off....
Coldturkey has been the same for me mate, which was holding me back
In 120 days my body has completely changed.....amazing, training, career and everything else
Thanks Mario
Great job on recognition!
Alcohol was really a huge issue for me in the past. Solid advice man and totally on point! Too bad almost no one talks about this side of the fitness journey :(
Cheers Niki!
You always keep it real Mario! I used to be a borderline alcoholic and drank every day, but since I quit 6 months ago, I’ve gotten so much closer to achieving my fitness goals in terms of fat loss and muscle gains. A lot of people don’t realize how much alcohol can impact fitness and overall health.
S To be honest, it wasn’t easy at all for me to finally stop and put down the cognac but I’m glad I did. The first changes I noticed were after about a week. I started to feel much more energized and in a better mood after waking up in the morning, and I was able to work out harder for longer periods of time before fatigue. My cognitive function and reaction time began to increase as well. Like you stated, I was also lean everywhere except in those stubborn areas we tend to store fat such as my chest and abs. After 3 weeks of abstaining from alcohol, the belly fat started to disappear and 6 months later, I feel and look like a completely different person. It’s not going to be easy and not everyone can do it without professional help. I promise you though, if you stay motivated and use all of your willpower to get past the first month, you won’t be tempted to drink at all and you’ll start to notice the results shortly after. What helped me was telling my friends and family what I was doing and they supported me and respected it, and eventually, stopping trying to pressure me to drink with them which helped a lot in achieving this goal. Also, I replaced my bad habits, with good ones. Instead of drinking coffee in the morning and alcohol at night, now, I juice celery, cucumber, lemon, kale, and apples for a morning boost, and drink a “bed time” tea to wind down and relax at night.
Good luck with your goals and I hope you start ASAP and don’t put it off until tomorrow. Believe in yourself and take little steps everyday to achieve your ultimate goal and you’ll get there even sooner than you think!
I love to drink!
That's why I quit. Much prefer spending my energy training for my triathlons.
I know that feeling, love and hate relationship :P
Great video. You may even want to revisit this topic again in a video! Here are some additional points:
1. Once you have 2-3 drinks alcohol impairs your ability to resist temptation and blunts your “food judgement/ decision making” - which for me then leads to a massive late night binge AFTER coming home from the bar, doubling or tripling my calorie intake beyond that from the drinks themselves.
2. Alcohol itself is high - carb, contains a lot of calories - is a very high calorie dense food like ice cream or cake!
3. Being around others drinking and having a good time makes me feel really deprived / left out. The other day I survived a party we hosted, drinking only 1 glass … but after felt so sorry for myself I went to town on a food binge - after everybody left.
4. If you are on keto you can make home-made margaritas that are zero carb, allowing you to stay in ketosis. So I used to have these every week.. until I learned that the liver treats alcohol as a poison, and diverts burning any fat until it metabolizes all the alcohol first, so it’s really pointless. Unless you are on keto for something other than fat loss (e.g. to avoid an epileptic seizure or to stop cancer from growing).
Keep the great videos coming Mario - I watch you daily !!
I've been struggling with this for years. I like the pros vs cons list you made: being slightly uncomfortable in a social setting versus letting yourself down and being a fat piece of shit and a loser. Awesome video
Is alcohol ruining your diet ? YES! Bad choices, calories over intake, gained 2 lbs of fat... nothing to panic but still, it sets me back!!!!!! Thanks for the advice.
Glad it helped
I was 180 lbs last year (august 2018). Now, im 133 lbs with abs. Secret is, I cut my alcohol and sugars. Trust me, ur body will naturally reject junks once you are becoming more fit:)
Good work... time to Lean bulk!!!
Great job
I can’t get enough of your advice Mario- you talk so much sense. Thank you a million times
Started intermittent fasting and started to feel amazing things and now I'm listening more.
Thanks for sharing your experiences.
It's been 1 month since my last drink of alcohol. It really helps with my weight lost. I know it's not that bad if it's moderated but after i drink i like to eat and that's was my main problem. If you can control your alcohol then you are free to drink! P.S your videos are always on point Mario!
Thank you!
Thank you so much, I stopped drinking while watching sports on the weekends and my life improved so very much.
Awesome work
Thank you so much for this video. Excellent advice!
Thank you
Awesome video mario have been t total since Christmas trying to get to 10% down to roughly 13% and now am on holiday with the family and really fancied a cold beer then I came across this video and it seems it's not that bad to have a couple thanks for that keep them videos coming much love from Scotland
Thanks so much for this video; I've been really struggling with it lately and I realise that I'll have to give up drinking on a regular basis as I simply can't drink in moderation.
Some people, like myself, simply need to make the choice if they want to work out or drink. Combining the two without issues is only possible for people who have complete control over their alcohol habits.
FM family checking in. Going on vacation, def needed this video. Thanks again Mario for the wisdom and knowledge.
Great to see you here man!
This is definitely me, I’ve started to avoid going out with mates to avoid drinking
This fat loss, cutting series was great because you're th only one youtuber that talks about the behavior change psychology on that but it would be great to do a series on bulking, building muscle especially the training part of it, progression model, volume, weight on the bar, deload, periodization,exercise selection, myths, the process, what to expect.
Thanks!
Not many, but at least Fledge Fitness, Athlean-X, Coach Cecil (German) and Every Damn Day Fitness also talk about your personal responsibility/behaviour change. But I think, that in this channel it is highlighted best.
As always, you bring a sense of practicality and wisdom with your advice. Much appreciated!
Thank you!
When I go out with friends, which is probably couple times a month, I usually just have about 1-2 drinks all night.. I spend alot of time on each drink just to give off the illusion that I've been drinking alot, but in reality only had like 2 or 3 at most.. indulging in it is what will ruin ur fitness goals, but if you're smart about it. You should be alright!
Mario, found it. And as i suspected, great advice and great advice about life without drinking. Thanks brother!!
Glad it was helpful!
Same story, haven't been drinking for two years, it is awesome and very empowering to overcome a strong escapism and societal habit.
Awesome work
Alcohol not only demotivates me to continue eating healthy but it prevents me from exercising at my best. Personally, i just stick to my green flowers 🌳 lol
Brilliant video and great tips on managing alcohol to succeed in fitness and life. Thank you, Mario! Cheers from FM Family :)
Great to see you here man!
Alcohol is fine.. partying is what gets me. Good thing I gave up partying for gains
Yes sir! Whole night partying destroys your sleeping patterns i need at least 4-5 days to return to normal and i always end up losing couple of hours of sleep, not to mention feeling like shit on the next day and in 80% cases i will miss my training session or half-ass it, then guilt-tripping about it. It just adds problems and has 0 benefits.
I agree with this completely. I've had to cut alcohol completely and it has and is paying off massively as you say. Fair play, good points made in this video. 💪
Thank you
I am 18 and in Germany drinking is allowed at 18 and some drinks even 15/16.
I am definitely the type to drink twice or three times a week, but I started feeling bad because of fitness.
God's grief. Stop drinking, if you feel need to drink several times a week.
I used to drink a cocktail or beer maybe once a week on average, but after I started exercising and lifting daily I maybe drink one a month (or less). I'm too worried about spoiling all my hard work! lol
My advice is to find happiness improving yourself and not get wasted every weekend, maybe get drunk 3-4 times a year and really let loose. That way you feel 10x better because you've earned it and it wont affect your physique too much
That all so true, just finished my 6m long transition as u described. Had to forget couple friends :( .... but now I feel much better than before :)
Hey Mario...I would like you to address vegetarian food (without eggs) diet for body building and cutting down body fat.
if you drink, eat lean protein and...lean protein.
We have 2 big issues with alcol: a) alcol reduces gains; b) alcol makes you fat.
While we can't do anything for a), we can reduce to 0 the fat gains.
the problem is that acetate (the by product of alcol metabolism) is used preferentially over fat and carbs, so all the fats and carbs you into will be stored into adipose tissue.
By the other way, acetate doesn't convert into fat.
So eat lean Prot, avoid other energy sources and the fat gain problem is fixed.
Thanks this really helps me👍
Thank you for sharing this valuable advices, Mario! Much appreciated! Keep doing this you are the best! I watch every week your next video! Best Regards!
Thank you!
I' work construction. So alot of times I would be in a motel 1000 miles from home cooking steaks and drinking beer with coworkers. I quir drinking last summer. I admit I didn't track all my calories before but I followed a half ass bodybuilding diet. Alot of it was beer. I always lifted. It finally crept up on me. I was 240 in May 2021 maybe more. Now I'm 197.0 I did drink afew vodka club soda and lime 3 weeks ago.But I saved up calories to accommodate it..... and the next day I felt like garbage. Those drink calories could have been meat. Im 36 I've had enough drinks for 2 lifetimes. So I'm not missing out on anything.
Reverse engineering identity is a powerful tactic.
I have always been very good on autosuggestion. Maybe I should that back to my toolbox. Just need to reverse engineer a bit first...
My problem is 1 drink leads to 5 at least its all or nothing moderation never works for me,
Again, very valuable and quality video mate
Thank you!
Every Saturday when I go out I fast for the day , have drinks and water at the bar and drop 5 lbs Every time
Looking back on my own past drinking I drank pretty much daily for about 25 years. It really takes a toll on your health. I feel like it should have killed me, but I quit and feel better than ever! I smoked too, I was a mess looking back on what I was doing it just seems so rediculous.
Thanks for sharing your story
Thanks. Maybe I am still in transition to my new identity. Is it that lean person or not, that's the question.
Do you have a video on what you recommend in terms of macro ratios?
Great Mario. I'd used a Lot of Drinking. Now with Bodybuilding only alcoholfree Beer and a Bit Red wein :D Your advices are great.
gg!
Fantastic video and topic!
Thank you!
Hey Mario, do we really need to workout the abs or just focus on fat loss?
To me sir, while working on fat loss, you need to be working on yor core too. Coz when you shred the body fat, you dont want a weak core/abs. That way, you can progress to more advanced worout regimen without having to worry about injuring ur back or core
Awesome advice
Cheers
How do you make those graphs? i like them
Thanks Mate
Hope it helps
Is the Tomic name Croatian?
Yes
I liked a gin oops . Read how heavy it was seriously no idea. Wondering if that's worsening water retention. Crisps high salts and sugars already gotten the boot.
THANKS ALLAH IM A CHECHEN
If marijuana had calories, I'd be morbidly obese
Dude alcohol is bad for the liver, done
Damn your young.
master of games lol you actual child. obviously it is but alcohol makes you feel great
You'd be surprised how many americans don't know alcohol is bad for the liver
@@dustinarroyo8005 alcohol makes you feel great?
Not having it is bad for brain , heart , body and soul
Who cares for your liver ( lol )
Haha