Having the time to figure out meals/food and weighing and tracking. I struggle with hunger when i do try to cut. I currently weigh 208 and really want to get down to 180. I'm 5'8" and almost 47.
Currently at 14% BF. Getting down below this leaves me feeling very hungry all the time . Especially at night I wake up absolutely starving at 3 AM which interferes with my sleep.
I tried to like incline walking and was bored to death. Hiking, on the other hand, I find to be great for my physical AND my mental health. It’s been my go to cardio for a couple of years.
In a day in age were everyone is making excuses that it's "okay" to be out of shape, this motivates me even more to not be like "most people". Health is wealth. End of story. You don't have health you don't have anything!
I am 52, 112 kg (247 pounds). I want to be 85-82 kg (187-181 pounds). I just started walking everyday and I hope to reach my goal in about 8 months. Good luck to me!
I'm 58 and was 205 pounds. I did Paul's challenge last February 2024. I strongly recommend it!!! $50 and still today I'm down to 177 pounds. Everything you need and teaches you to maintain. 💪🏻
I don't care how many times Paul makes these kinds of videos, I'm gonna watch every one. Clearly , I need the repetition because I haven't taken consistent action LOL
Paul, I've been walking over 40 years consistently. I must have walked around the world. LOL. I get 8,000 to 10,000+ steps daily. I'm thinking of buying a rebounder to be able to bounce while watching TV after 7 pm. I usually eat snacks at night and that is keeping me from losing body fat. I'm stopping eating after 6:30 pm..I figure the rebounder is gentle on the knees and will motivate me to stay focused on creating a small calorie deficit over time. Losing 1 pound a week for me is a realistic goal I can achieve. Love your videos and inspiration!
I never realized how much low testosterone and bad eating habits were affecting my energy and motivation until I came across some helpful advice in a book called ‘You Are Stronger Than You Think’ by Borlest. It really made me rethink a lot of things, and I’ve been applying some of the tips lately. I’m already starting to notice a difference in my focus and drive. Just wanted to share in case anyone else is going through something similar
They only sell a pdf version. I wear prescription glasses. 10 minutes reading on a cell or laptop and my vision is blurry for 3-5 hrs. Won't work for me. To bad it's not paperback.
I've been walking 12k (or more) steps per day for the last three months. Of course, my calories are in a deficit as well. I've lost about 15 lbs and quite a few inches around the waist, legs, etc. It feels like I'm at a bit of a plateau right now, so I'm going to keep pushing through. I hope it continues!
I've learned this as well.. if you don't have a strong enough reason to get lean, you will not be getting up at 4am or 5am to go workout because that's the only time in the day you have available. The why and the change in mindset are key to getting to the goal. 14lbs down, 40 more to go. Let's go!
I love walking on an incline on my treadmill! I love watching your vids, even though the message is basically the same, your message is the key so I will always watch each new shredded vid you drop! No netflix & chill I like treadmill w/ Coach Greg & Paul lol
Yep, Paul , my reason was to go on stage as well, my body fat was 3.8% when I went on stage , and you are spot on , was really hungry all the time , was actually weak as a kitten when I was on stage , bodybuilding is an extreme sport , especially like yourself Paul I was natural , you were eating when you weren’t hungry , and couldn’t eat when you were , it’s a total mind game when body fat is at that level , like you I was among other bodybuilders who all helped to support each other , a few times had to be “ talked off the ledge 😂” and also had to talk others off the ledge too , but glad I did it , competed for about 8 years , and it did get easier the more often I did it , thanks Paul
I have never been shredded but having previously been at 25% and now at 17% I think some of the same principles apply. Paul is one of the absolute best when it comes to whats needed for people in the real world. I am Currently in week two of an eight week mini-cut, hoping to get to 14% this time. Carbs are up weight is stable, I know if I drop my carbs my weight will drop but I am keeping enough energy to continue to train. Thanks Paul and good luck everyone.
One of my biggest revelations was walking. I know it sounds so daft, because we've been doing it most of our lives, but Paul makes some great points at the start of this video. In the past 8 months I have lost 15% bodyfat and counting. I'm nowhere near my goal, but my point is that I've never managed to get down like this before. I lost all hope to be quite honest. Thankfully a few choice videos online got me thinking about things in a totally different way, and I already had a lot of knowledge on the subject to begin with. Now I walk about 6.5km most days of the week, and I am in a high protein calorie deficit as well as getting in my carbs and fats. What Paul said at the start of this video works. It really, honest to god works. I'm 46 years of age, and had you told me when I was in my 20's that I'd be looking better than I did in my late teens at 46, I'd have laughed at you. Had you told me that I would be able to do the cutting element of the overall process by walking, I'd have told you to go see a psychiatrist. Be encouraged folks. You can do this!
Yep - consistent weight training, incline walking, high protein moderate carbs/fats - mostly real single ingredient food. Same as you - age 49 and nobody believes me when i tell them my age
My reason? I need to outlive my wife. If i passed away because of poor health then she's left alone. I can't bare the thought of leaving her alone in this world. She's my reason.
Great content here, Paul! The "why" and having a reason cannot be emphasized enough! There will be tough days and weeks on the way to getting shredded and if your reason for doing that is vague or not significant enough then your mind might come up with a lot of reasons NOT to continue. As you also rightly noted, once you reach that point and have the tools in place it's a fraction of the effort to stay lean or shredded vs. the effort to get there💪🏻
Likewise Dan… It’s very encouraging to hear similar results and similar habits that are successful. I agree that I don’t feel as though I’m effort’ing a diet. I’m simply enjoying a journey. Funny addition to my story…. I didn’t even know when I was at 5% BF. I simply had a physical for insurance benefits via my employer and that is when I discovered I could even achieve this. Good luck my friend. Wish you happiness and continued health.
I'm 65 and I used to do gym in the 70's & 80's. A few years ago I decided to get back into gym and invested a huge amount to my own home gym only after purchasing a set of resistance bands, trying them out and got pumped right after my first workout. Anyway, I knew something was missing so I joined gym only a few weeks ago. I couldn't believe the amount of cardio and strength there was. Each session only lasted an hour and we could be a group of 10 to 12 people doing and sharing exercises (in an orderly program) which everyone gets the benefits. The coaching is fantastic and I guess I couldn't ask for anything more. Coaches are always on the ball looking out for you to make sure you're doing the right thing with proper from. With all this knowledge and what I already know from previous workouts, I think I might be onto something good here. But, and there's always a But. It's the diet! Should I or shouldn't I eat breakfast first thing in the morning? It's spring here now and I'm about to get up 5:30am in the mornings to start my 10 to 15,000 step walk again like I did last year. I usually have a greens smoothie around lunch time and just something small around dinner. Oh, I almost forgot, I'm 6'4" tall and weigh around 200lbs so I'm not overly over weight. Could you give any suggestions please? Andrew.
Just realized I haven't subscribed. I am now now! The further I get into my weight loss journey, the more I find myself watching Paul. This guy is a wealth of information, and what I love about him the most is that he always adds the physiology aspect. The further you get into this journey, the easier some things get (counting macros, hitting fiber goals, staying under sugar amounts, setting up supersets and routines that work for your gyms layout, eating more whole foods, etc etc etc). And some things get hard, mainly the physiology. Some of the things I struggle with: Am I sleeping enough, are my calories to low, are my fats high enough, am I over training, but then turn around and ask myself, am I allowing my body enough rest? Why arent you allowing yourself some grace? Have that beer or eat that snack. But then I also know what that can lead to, possibly over eating, or a 2am Waffle House visit lol. I started my journey simply to look and feel better, keep up with my teenagers, and set a good example for them. But now its turned into beating the man in the mirror. Its carried over into other aspects in life. I never say no to a pickup game of basketball (free cardio). When I feel like clocking out and going home, that "1 more rep" mentality kicks in. I make sure to get it done even when I dont feel like it. Im learning my weaknesses and how to combat them (like the beer=waffle house at 2am example). I started this low and slow so that it could be repeatable and easier to stick to, with no set end date. Turning it into a lifestyle. Now its almost like a game/therapy. I probably sound crazy right now. But I urge anyone to give it a try. And watch Pauls videos when you get a chance, very helpful. Good luck on your journeys 🤙🏽🤟🏽 (Why'd I type all of that? I dont know.)
Thanks for the info Paul, me and my brother gonna compete together in bodybuilding comp at 2026 and Im sure this video will be come very helpful once we need to cut those last percentages
everytime i get shredded I am reminded just how easy it is, how much better I feel when I am dieting down and my decisions are made. Yes there are struggles but i am a better person because I have learned this skill.
Got to under 4% competing in 1991-92 for AAU shows. Now at almost 64 years old I want to do 1 or 2 NPC masters shows because I’m blessed to still be able to train seriously and stay lean and muscular. I’ve learned a lot in 40 years of training. I’m not “natural” like I was in the 90’s as I’m on TRT w occasional “blasts.” Without the T there’s simply no way I could be where I am now. This guy is only 48. In 5 years he will start losing muscle mass no matter how perfect his training and diet are. Then he will have to make the decision: TRT or no TRT. Full disclosure: back in ‘92 my bodybuilding coach ( who was a pro) used a caliper to calculate my body fat - it probably wasn’t accurate.
I don’t wanna be shredded, but it’s a happy side effect of eating zero carbohydrates. I’ve been very muscular all of my life, and had some great mentors in the gym when I was younger. My diet always lacked, even while “eating clean” and drinking lots of water. I did all the things…veggies, fruits, lean meat, not too much dairy, etc. I was SICK all the time. Bloating, inflammation, indigestion, gas, kidney stones, anxiety attacks…ALL GONE NOW. I suppose my “why” was to not die of a heart attack or diabetes at age 45 (I’m 42 now). My main problem was I ate almost no fat, way too much sugar and fiber, and high protein, which constantly had me in an elevated blood sugar state. I wasn’t insulin sensitive, I was blood sugar sensitive. 😂 Oh yeah, I got my NASM-CPT certification in 2004, and went to university for exercise science and nutrition…I thought I knew all the information, but I was misinformed, if not indoctrinated into the “norm”.
Hi Paul, love your work. I’m currently hitting 20k+ steps a day (my only cardio) with incline walking, I’m 58kg, and on currently 3000 Cals, and this is my maintenance, how would you advise to gain (I’m not currently lifting atm but my job is physical) but I do want to get to around 70kg. I do track cals and macros and weigh daily. Would you increase cals by 100 week by week? Or do it monthly?
I like to be shredded for two reasons psychology, when I look better I feel better, and physiology, I feel energic all time, clear mind, feel cool, confort, and food taste delicious
My reason, I'm tired of hating who I am in the mirror. I'm tired of being a victim to my vices and a victim to my body . Im 27 and I've never had a 6 pack in my life. All my friends have always been ripped and I've always been skinny fat . So my reason, is I want to be the real me . Because who I see now in the mirror, that's not me .
My reason is....wow, where do I start. I'm 50 years old, and am in the gym for the first time since 1994. My wife died unexpectedly almost 7 years ago. I want to be around and active with my eventual grandkids. I also want to look and feel better. I've gone from 230 pounds to 174. I went from 25% body fat, to 19%. I still have a long way to go, but I'm not giving up. Diet is good, I just have to get a lot more protein in!
I’m 5’6 and have been working out consistently for the first time in a decade and I’m weighing 147, started at 137. I’m about 22%, I have such little muscle that I don’t know if I can cut, my fear is losing the little bit of muscle that I have on my small frame
Yes, when it comes to formulating a "Why" as your motivator for getting down ti a certain body fat percentage, it is extremely important that you make that "Why" centered around yourself and not someone else/other people, because you can't control how other people feel about you and your appearance, but you can control how you feel about yourself. If you're making your goal "I want to get down to 7%-10% BF to win my ex back", I can almost guarantee you're going to fail, your personal trainer and nutritionist are not your marriage counselor/dating coach. But, if you make your goal "I want to get down to 7%-10% BF because I want to get healthier or fit into this old pair of skinny jeans I found in my closet", that's something you will have a lot more control over, and it's sonething you can actually measure. Plus, as an added bonus, when you succeed at your health/fitting into skinny jeans goal, you'll just become more attractive to certain people without even trying...
I'm a former personal trainer and competitive strength athlete. I got old and out of shape. It is time to fix myself. I am only looking to go down to 10% BF just to stay healthy and athletic. Started back training and eating cleaner a week ago. Started at 320 lbs. Currently 310. I should balance out around 250-260 at 10% BF. Hopefully by my 55th birthday at the end of March. 7 months of dedication coming up! Looking forward to the results...
The first 5 minutes of this video is THE ABSOLUTE BEST! The rest helped me understand that what I’m transitioning into through my carnivore diet is typical. Thanks for this video!!!!
Thank you Paul for all the great videos. Certainly you have the one of the most reasonable and practical approaches in the whole industry in my opinion! In my case I do love walking outside, but let’s say some unforeseen weather comes, and for instance maybe one does not have access to a threadmill, or is not interested in procuring and maintaining one. What would you think is the best alternative to walking as an indoor exercise with similar benefits but without jumping/ high impact? Surely there are many options but what one that you would like?
It’s possible to jump low and softly with no joint impact just like walking - I can see now you say no jumping or simply walking in spot. He also mentions rebounder
Thank you @malinaf1, I actually do something similar with a basic circuit of jumping jacks, high knees, jumprope (invisible), jump lunges and jump squats just variating the intensity depending on the day and alternating with other exercises. However, now that you mention it maybe I should try real jumprope. Is there any entry option you might recommend? Thanks
I will adjust the diet and cardio any time my weight or body fat stalls for a week. I include higher carb days called refeeds, as well as diet breaks. The leaner I get the more high days I have as they help with performance and maintaining.
I just started my cutting phase after gaining mass for about 3.5yrs. I've never been so excited and motivated to see to see how much further I can push myself to hit sub 10% bodyfat levels. I'm on my way now. Started at 204 and currently 198. I've told myself that I'm going to be the leanest I've ever been in my life. The lowest I've been in my life is about 12% pretty lean but still not good enough so here I go again on a cut but with more muscle this time. My motivation is to reach sub 10% simply bc I've never pushed my body beyond that and I want to see what my genetic capabilities are after uncovering the bodyfat. Here I come Paul!!
@PaulRevelia Thanks Paul, I've become a fan of yours since the pandemic when I discovered your chanel on my yt feed. I've followed a lot of your advice and I haven't looked elsewhere and I'm glad I did that. I'm the only guy you will hear say this: "IN PAUL WE TRUST" 💪
Can you please give advice how to stay on track in a deficit whilst still eating out on a regular basis? If I know I’m going out with friends or date for dinner or whatever it may be because I can’t track accurately I just give up for that day and end up being very inconsistent and being at an overlay maintenance phase/surplus weekly. How can you cut while still eating out what can you do strategies to be in a deficit still? Thank you
for me i plan ahead, i will look at the menu, or order something very predictable. Tracking gets easier when you choose simple options. Eating out is quite easy when you make the best choice. I did a video recently on how to eat out and track.
Can you get this shredded using an aggresive mini cut? I tried this at about 16-18% bf and i lost a lot of weight the first 2 weeks but platued and physically crashed by week 3 and had to end it. Does it take longer to get shredded when youre already lean?
@paul what’s your opinion on a cheat day or food challenge if my weight is dropping to low I introduce a cheat day to bring it back up abit and also treat my self what’s your take on this approach I found that this way lend to more binge eating habits lend to a more negative impact I know the rock does a cheat meal once a week just wanted to hear your take on this I found that refeeds was more beneficial to adherence
Hi paul when it comes to macros especially protein should it be based of lean body or normal body weight I did look at your website and you have the chance to do both but what would you call obese?
Paul, to stay lean, i’m not sure if you’re around 10% body fat in the video, but how much walking do you do per day to maintain? I personally would just like to drop down from around 14% to 10% body fat and would like to maintain that. My job is very sedimentary working from home, so just curious if 2 hours of walking or stationary bike would be needed or perhaps less than that. Thanks so much
@@PaulRevelia lifting those 5 days, how long are those workout sessions? If you had to guess where are you at in your leanness, 10%? Thanks so much for your help :)
Am 183cm a six feet tall 29 year old guy who weighs 70kg exactly and am currently 8% body fat and want to drop it to 5% . I model and go to the gym 3 times a week and run 5k everyday. But am finding it a little hard to get lower than 8% bodyfat so what could I do to help me achieve my goal ?
Hi Faisal. Congrats on achieving a great physique! Your height and weight match mine when I won the transformation challenge recently (my before/after pics are in this video). But, I'm a little bit older than you (54). If you are looking to retain all lean muscle mass (or as much as possible) and only lose fat then you'll need to do a few things based on my experience: consume 1.8-2.0 grams of protein per kg of body weight so 120-150 grams per day so your body has sufficient protein and doesn't need to break down any muscle for it, resistance train at least 3x per week (or more if possible) to tell your body you are using your existing muscle and not to burn it energy, make sure you are in a calorie deficit so you are tracking exactly what you are eating and/or increasing cardio (preferably zone 2) to burn more calories (hopefully from fat storage) than you are consuming. If your weight is staying steady then you are not in a calorie or energy deficit. I had a DEXA measurement of 6.5% BF when I weighed 152lbs in May 2024. Macro counting at that low BF% needs to be very precise and my cardio was quite extensive with an avg. 25k steps per day. You may need to go to the gym 5x per week and run 7k (or more) per day but make sure it's not to intense or you might be burning muscle for energy.. I'm not sure what you are trying to achieve at the low body fat % but once you get there you may not be happy with how you feel: tired but don't sleep well, digestion is very slow, possible mood swings or impatience, and other potential effects on your hormones. If you want your abs to pop more, for example, then you need to train them more with heavier weights to build up the muscle because they won't look that much bigger with lower body fat if they aren't trained well to begin with. I hope that helps 💪🏻 Dan
I just started weight loss challenge on Aug 19 and took initial photos. How do I enter weight loss fit challenge? Started at 257 lbs and was down to 240 today. Started walking fasting and getting to gym soon. Any info on challenge appreciated.
I’m 52 years old. In my 20’s i was skinny and started working out to gain mass. Fit through my 30’s but career and family in my 40’s and my body got away from me. I have been dieting and increased cardio for 12 weeks and am down 30 lbs. I am happy but want to see how shredded I can be.
Paul, very tempted to go down another 20 pounds after already losing 100 pounds following your lead. My loose skin is not terrible but do you think it’ll get even worse losing that extra 20 or do you think it’ll look better?
What is your body composition right now? If you feel losing 20 will put you at a healthier weight, don’t let that stop you. The body adapts and you can fill the loose skin back in with more muscle with time.
Eric is a friend of mine, he has done research based on me and my clients so I would certainly agree with that. The leaner you are, the less energy you expend doing anything.
Hi Paul. I’m 53 and always been fit and active but not at a top level. I’ve recently incorporated shadow boxing into my workout….to summarize, I’m the fittest I’ve ever been and on a whim I had my BF% checked and I’m at 5.5%. I feel better than ever and I wasn’t even trying to reach that as a goal. Any thoughts why this is so easy for me?
Hi Stephen and congrats on that! There are outliers, and it sounds like you are one, but I've never heard of anyone reaching 5.5% BF "accidentally"! I know you didn't use that term but I'm basing that on your description. I was able to hit 6.5% BF based on a DEXA scan and that took some work and diet restrictions. Can you share how you had your BF% checked? Do you track calories/macros? If not, can you share some daily estimates but, if so, can you share your actuals? Also, would you mind sharing your height and weight? I'm 54 so we're very close in age. I'm 6 feet tall (that's a real 72 inches, not rounding up) and I weighed 152 when I won the transformation challenge earlier this year when my DEXA reported 6.5% in May. When I was at that lower weight I was tracking all consumption and targeting 10x my body weight for my total daily calories so about 1500. I've gained a little bit of weight but estimate I'm maintaining around 10% BF now. I know I could get down to 5-6% with a little bit of work but currently don't have a reason to do so and I'm pretty comfortable at this weight (162).
Hi Dan. Apologies on the tardiness of this response. I’m happy to clarify and in hindsight I was quite vague considering the percentage claim I was making. So here are some facts: I’m 53 Naturally lean / genetically Current weight 150lbs 6’ Always been active and athletic all my life but recently since reaching 53, I decided to truly focus on health and longevity. My daily routine isn’t exactly easy as I had put it initially, I should say, since I truly enjoy my 3 full body weight training episodes per week followed by a minimum of 45min of cardio (consisting of walk/running while shadowboxing with 2.5lb weights each hand). I will also incorporate sprints on days my body gives me the “go ahead”. On off days I continue the shadowboxing while walking for minimum 1hr. I consider this active recovery for my previous weight training. Overall, I average 900-1300 active calorie burn per day which allows me to eat more still retaining my deficit. This may allow for the effort to seem easier than most. I should also mention, during my full body weight training sessions, I take minimal to no rest between sets doing back to back push pull exercises. This typically nets me between 500-800 active calorie burn during resistance training alone. At the end of my day I net 1500 calorie intake per day. I have no issues and feel better and more energetic than when I was younger. Hope this clarifies. I appreciate the request as my initial statement was quite vague without these very important details.
@@stephenbraley8299 Hi Stephen. Thanks for sharing those details and congrats on such great progress! Interesting that our stats are so similar🙂 For others reading our comments, I think the key for both of us is both establishing and maintaining health habits. I personally don't feel like I'm on a "diet", I just eat and enjoy a lot of the same meals which are healthy and allow me to maintain my current physique without a lot of extra effort, at least as far as nutrition is concerned. Cheers to you Stephen for being in such great shape in your 50s 💪🏻
How many times a week should I work out, I’m in my late 50’s and I’m in healthy conditions. I’m 5.8 and I’m stuck around 187lbs? I hope I’m still on time to get your answer please??
I now maintain 7% body fat with ease. Was a several year struggle but got there in the end. Agree with everything you're saying! Honestly though, Maintance of a shredded physique in my opinion is far easier than dieting down to get shredded. Way more hiccups when dieting. Everyone should have a strategy to keep weight off! 1550 is my baseline calories, everyday I walk 7-10k steps, weights 5x a week and do a 10 minute warmup / cooldown on the elliptical. Ends up making my caloric intake 2200 per day which in my opinion is a good range for food freedom, nutrient macro/micro's, whilst not eating so much you have to do too much activity to balance the net calories and effect everyday life. I'm 6'1 and 78kg btw :)
It's amazing how "normal" someone looks when very lean and wearing clothes. Living in a cold climate means I rarely get to look jacked. It's not the main reason but I do also like to attract chicks. But when my top comes off they do get a surprise :-)
@@PaulRevelia thank you sir. I am an easy gainer (endomorph) and i am so afraid of both reverse dieting and bulking .. I'm afraid that I'll gain weight and won't be able to lose it.
As long as I can see visible striations in my delts when flexed, visible Serratus anterior muscle, which means translucent skin for me and profound veins on my foreman's and veins popping in the iliopsoas area, I am happy. 😁 We can all tell if we are carrying around too much fat, but attention needs to be paid to the unseen form that is visceral.
Hi Paul have tried all my life to be fit and ripped but I never see results how can I achieve my dream of reaching my full potential that’s always been my why but I need a teacher that can guide me
There's absolutely no way the individual asking the question is 10-12% if they can't "see their abs in any lighting, not just good lighting". I'd bet any money that if you put this person through a dexa scan they're 17-19%. People always overestimate how lean they are. I don't care who you are, at 15% you have visible abs.
I've never been a "body builder" but when I was in Recon in The Corps in my early twenties they put us in a water tank once to get an accurate BF%. I measured 13%. I have always thought i looked best and was my most athletic at 13%, though when I was out of the Marines and strictly concentrating on distance running i once measured at 7% at the lightest weight I ever have been. I usually have my walk around BF% at 15% and can get to 12 or 13 just with salads twice a day and some sprint and high intensity functional workouts
It is available medically though I don’t believe it will help you with your diet or your training. It will certainly help you with any medical issues you have but I haven’t needed it and I don’t believe it’s the solution that some people think it is.
What is the hardest part of fat loss for you?
The hardest part for me is avoiding a bag of Fritos while watching SportsCenter as the Beast of the Bay throws yet another no-no!
Beer and nuts at the end of the day. They destroy all my daily work.
Having the time to figure out meals/food and weighing and tracking. I struggle with hunger when i do try to cut. I currently weigh 208 and really want to get down to 180. I'm 5'8" and almost 47.
Watching Helmut Strebl vids and wondering what the hell I'm playing at lol.
Currently at 14% BF. Getting down below this leaves me feeling very hungry all the time . Especially at night I wake up absolutely starving at 3 AM which interferes with my sleep.
Incline walking is my go to cardio too. Doesn't effect my training at all and i don't hate doing it. So win win !
it's been a secret weapon for a while!
I tried to like incline walking and was bored to death. Hiking, on the other hand, I find to be great for my physical AND my mental health. It’s been my go to cardio for a couple of years.
Hurts my lower back after 10 minutes
In a day in age were everyone is making excuses that it's "okay" to be out of shape, this motivates me even more to not be like "most people". Health is wealth. End of story. You don't have health you don't have anything!
it really is quite valuable to be fit year round as I have found!
@@PaulRevelia Absolutely, Paul. Not to mention how much better my blood work always looks when I'm leaner than even being closer to 20% bf.
I am 52, 112 kg (247 pounds). I want to be 85-82 kg (187-181 pounds). I just started walking everyday and I hope to reach my goal in about 8 months. Good luck to me!
yes that's a great start!
I'm 58 and was 205 pounds. I did Paul's challenge last February 2024. I strongly recommend it!!! $50 and still today I'm down to 177 pounds. Everything you need and teaches you to maintain. 💪🏻
Add weight training, much quicker results than just cardiovascular walking.. join a gym
@@kathleenrichards6061 I've done it all from my garage. Dumbbells, straps, exercises from Paul.
I don't care how many times Paul makes these kinds of videos, I'm gonna watch every one. Clearly , I need the repetition because I haven't taken consistent action LOL
I appreciate your support!
SAME!!! I was just commenting the same thing!
Excellent Content, Paul.
Most rational UA-cam source on cutting
Wow, thanks!
Paul, I've been walking over 40 years consistently. I must have walked around the world. LOL. I get 8,000 to 10,000+ steps daily. I'm thinking of buying a rebounder to be able to bounce while watching TV after 7 pm. I usually eat snacks at night and that is keeping me from losing body fat. I'm stopping eating after 6:30 pm..I figure the rebounder is gentle on the knees and will motivate me to stay focused on creating a small calorie deficit over time. Losing 1 pound a week for me is a realistic goal I can achieve. Love your videos and inspiration!
I have not tried it, maybe I should
I never realized how much low testosterone and bad eating habits were affecting my energy and motivation until I came across some helpful advice in a book called ‘You Are Stronger Than You Think’ by Borlest. It really made me rethink a lot of things, and I’ve been applying some of the tips lately. I’m already starting to notice a difference in my focus and drive. Just wanted to share in case anyone else is going through something similar
Thanks for sharing
They only sell a pdf version. I wear prescription glasses. 10 minutes reading on a cell or laptop and my vision is blurry for 3-5 hrs. Won't work for me. To bad it's not paperback.
@@tonyp2632 does it speak for you? Im sure it can dictate it for you. Copy and paste it into an audio translator even google translate will do this
@@tonyp2632download the pdf and print it out then 😮
Love listening to Paul. He really makes a difference to help drive your own self discipline and focus . Awesome 😎😎😎
I've been walking 12k (or more) steps per day for the last three months. Of course, my calories are in a deficit as well. I've lost about 15 lbs and quite a few inches around the waist, legs, etc. It feels like I'm at a bit of a plateau right now, so I'm going to keep pushing through. I hope it continues!
Do you have refeed days? You can re calculate your calories too. Do a week of maintenance calories and then go back to a deficit
I am 52 and want to get ripped again. Thanks for sharing. You are great inspiration
Keep it up
I've learned this as well.. if you don't have a strong enough reason to get lean, you will not be getting up at 4am or 5am to go workout because that's the only time in the day you have available. The why and the change in mindset are key to getting to the goal. 14lbs down, 40 more to go. Let's go!
I love walking on an incline on my treadmill! I love watching your vids, even though the message is basically the same, your message is the key so I will always watch each new shredded vid you drop! No netflix & chill I like treadmill w/ Coach Greg & Paul lol
Awesome! Thank you!
Sir this is exactly the video I was waiting on
Love to hear it!
Yep, Paul , my reason was to go on stage as well, my body fat was 3.8% when I went on stage , and you are spot on , was really hungry all the time , was actually weak as a kitten when I was on stage , bodybuilding is an extreme sport , especially like yourself Paul I was natural , you were eating when you weren’t hungry , and couldn’t eat when you were , it’s a total mind game when body fat is at that level , like you I was among other bodybuilders who all helped to support each other , a few times had to be “ talked off the ledge 😂” and also had to talk others off the ledge too , but glad I did it , competed for about 8 years , and it did get easier the more often I did it , thanks Paul
I have never been shredded but having previously been at 25% and now at 17% I think some of the same principles apply. Paul is one of the absolute best when it comes to whats needed for people in the real world. I am Currently in week two of an eight week mini-cut, hoping to get to 14% this time. Carbs are up weight is stable, I know if I drop my carbs my weight will drop but I am keeping enough energy to continue to train. Thanks Paul and good luck everyone.
Keep up the great work Joe!
One of my biggest revelations was walking. I know it sounds so daft, because we've been doing it most of our lives, but Paul makes some great points at the start of this video. In the past 8 months I have lost 15% bodyfat and counting. I'm nowhere near my goal, but my point is that I've never managed to get down like this before. I lost all hope to be quite honest. Thankfully a few choice videos online got me thinking about things in a totally different way, and I already had a lot of knowledge on the subject to begin with. Now I walk about 6.5km most days of the week, and I am in a high protein calorie deficit as well as getting in my carbs and fats. What Paul said at the start of this video works. It really, honest to god works. I'm 46 years of age, and had you told me when I was in my 20's that I'd be looking better than I did in my late teens at 46, I'd have laughed at you. Had you told me that I would be able to do the cutting element of the overall process by walking, I'd have told you to go see a psychiatrist. Be encouraged folks. You can do this!
Yep - consistent weight training, incline walking, high protein moderate carbs/fats - mostly real single ingredient food. Same as you - age 49 and nobody believes me when i tell them my age
@@JackWoodrup Nice!!!!
My reason? I need to outlive my wife. If i passed away because of poor health then she's left alone. I can't bare the thought of leaving her alone in this world. She's my reason.
😅 right...
@@METAK188 I think he's planning to off his wife💀
@METAK188 you're laughing at me?
Man that is awesome I thought you were going to say you wanted the insurance money 💵
Unexpectedly wholesome comment, great reason!
My reason to get absolutely shredded is to win the awesome transformation contest
i am here to send you the money when you do!
Great content here, Paul! The "why" and having a reason cannot be emphasized enough! There will be tough days and weeks on the way to getting shredded and if your reason for doing that is vague or not significant enough then your mind might come up with a lot of reasons NOT to continue. As you also rightly noted, once you reach that point and have the tools in place it's a fraction of the effort to stay lean or shredded vs. the effort to get there💪🏻
yes you showed just how focus gets it done!
Likewise Dan…
It’s very encouraging to hear similar results and similar habits that are successful.
I agree that I don’t feel as though I’m effort’ing a diet. I’m simply enjoying a journey.
Funny addition to my story….
I didn’t even know when I was at 5% BF. I simply had a physical for insurance benefits via my employer and that is when I discovered I could even achieve this.
Good luck my friend.
Wish you happiness and continued health.
I'm 65 and I used to do gym in the 70's & 80's. A few years ago I decided to get back into gym and invested a huge amount to my own home gym only after purchasing a set of resistance bands, trying them out and got pumped right after my first workout. Anyway, I knew something was missing so I joined gym only a few weeks ago. I couldn't believe the amount of cardio and strength there was. Each session only lasted an hour and we could be a group of 10 to 12 people doing and sharing exercises (in an orderly program) which everyone gets the benefits. The coaching is fantastic and I guess I couldn't ask for anything more. Coaches are always on the ball looking out for you to make sure you're doing the right thing with proper from. With all this knowledge and what I already know from previous workouts, I think I might be onto something good here. But, and there's always a But. It's the diet! Should I or shouldn't I eat breakfast first thing in the morning? It's spring here now and I'm about to get up 5:30am in the mornings to start my 10 to 15,000 step walk again like I did last year. I usually have a greens smoothie around lunch time and just something small around dinner.
Oh, I almost forgot, I'm 6'4" tall and weigh around 200lbs so I'm not overly over weight.
Could you give any suggestions please?
Andrew.
Great video. Thanks for sharing.
Just realized I haven't subscribed. I am now now!
The further I get into my weight loss journey, the more I find myself watching Paul. This guy is a wealth of information, and what I love about him the most is that he always adds the physiology aspect. The further you get into this journey, the easier some things get (counting macros, hitting fiber goals, staying under sugar amounts, setting up supersets and routines that work for your gyms layout, eating more whole foods, etc etc etc).
And some things get hard, mainly the physiology. Some of the things I struggle with: Am I sleeping enough, are my calories to low, are my fats high enough, am I over training, but then turn around and ask myself, am I allowing my body enough rest? Why arent you allowing yourself some grace? Have that beer or eat that snack. But then I also know what that can lead to, possibly over eating, or a 2am Waffle House visit lol.
I started my journey simply to look and feel better, keep up with my teenagers, and set a good example for them.
But now its turned into beating the man in the mirror. Its carried over into other aspects in life. I never say no to a pickup game of basketball (free cardio). When I feel like clocking out and going home, that "1 more rep" mentality kicks in. I make sure to get it done even when I dont feel like it. Im learning my weaknesses and how to combat them (like the beer=waffle house at 2am example).
I started this low and slow so that it could be repeatable and easier to stick to, with no set end date. Turning it into a lifestyle. Now its almost like a game/therapy.
I probably sound crazy right now. But I urge anyone to give it a try. And watch Pauls videos when you get a chance, very helpful.
Good luck on your journeys 🤙🏽🤟🏽
(Why'd I type all of that? I dont know.)
THank you so much!
I'm getting ready for my very first OCB competition in November!
That's awesome I did OCB Yorton cup a few years ago.
Thanks for the info Paul, me and my brother gonna compete together in bodybuilding comp at 2026 and Im sure this video will be come very helpful once we need to cut those last percentages
Thank you for making such informative and helpful videos.
Glad you like them!
"It is simple." But, its not easy, because if it was we'd all be shredded. The why has to realistic. The goal needs to be worth it.
everytime i get shredded I am reminded just how easy it is, how much better I feel when I am dieting down and my decisions are made. Yes there are struggles but i am a better person because I have learned this skill.
Pure gold video
Glad you enjoyed it
Got to under 4% competing in 1991-92 for AAU shows. Now at almost 64 years old I want to do 1 or 2 NPC masters shows because I’m blessed to still be able to train seriously and stay lean and muscular. I’ve learned a lot in 40 years of training.
I’m not “natural” like I was in the 90’s as I’m on TRT w occasional “blasts.” Without the T there’s simply no way I could be where I am now.
This guy is only 48. In 5 years he will start losing muscle mass no matter how perfect his training and diet are. Then he will have to make the decision: TRT or no TRT.
Full disclosure: back in ‘92 my bodybuilding coach ( who was a pro) used a caliper to calculate my body fat - it probably wasn’t accurate.
For me TRT will happen when I start to notice quality of life issues. Thanks for sharing!
I don’t wanna be shredded, but it’s a happy side effect of eating zero carbohydrates. I’ve been very muscular all of my life, and had some great mentors in the gym when I was younger. My diet always lacked, even while “eating clean” and drinking lots of water. I did all the things…veggies, fruits, lean meat, not too much dairy, etc. I was SICK all the time. Bloating, inflammation, indigestion, gas, kidney stones, anxiety attacks…ALL GONE NOW.
I suppose my “why” was to not die of a heart attack or diabetes at age 45 (I’m 42 now).
My main problem was I ate almost no fat, way too much sugar and fiber, and high protein, which constantly had me in an elevated blood sugar state.
I wasn’t insulin sensitive, I was blood sugar sensitive. 😂
Oh yeah, I got my NASM-CPT certification in 2004, and went to university for exercise science and nutrition…I thought I knew all the information, but I was misinformed, if not indoctrinated into the “norm”.
sounds like you found what works for you and that's excellent!
I wish I had a trainer like you nearby. My why is just to lose the love handles and maintain it.
All my clients are online
I do 1.5hrs of walking a day which gives me around 10-13k steps a day. If you're an office person like me then its required
It also depends where you live, if you are in Europe you probably get a minimum of 9K a day just by existing if you dont permause the car
Hi Paul, love your work. I’m currently hitting 20k+ steps a day (my only cardio) with incline walking, I’m 58kg, and on currently 3000 Cals, and this is my maintenance, how would you advise to gain (I’m not currently lifting atm but my job is physical) but I do want to get to around 70kg. I do track cals and macros and weigh daily. Would you increase cals by 100 week by week? Or do it monthly?
I like to be shredded for two reasons psychology, when I look better I feel better, and physiology, I feel energic all time, clear mind, feel cool, confort, and food taste delicious
Good stuff!
My reason, I'm tired of hating who I am in the mirror. I'm tired of being a victim to my vices and a victim to my body . Im 27 and I've never had a 6 pack in my life. All my friends have always been ripped and I've always been skinny fat . So my reason, is I want to be the real me . Because who I see now in the mirror, that's not me .
What’s your thoughts on intermittent fasting?
My reason is....wow, where do I start. I'm 50 years old, and am in the gym for the first time since 1994. My wife died unexpectedly almost 7 years ago. I want to be around and active with my eventual grandkids. I also want to look and feel better. I've gone from 230 pounds to 174. I went from 25% body fat, to 19%. I still have a long way to go, but I'm not giving up. Diet is good, I just have to get a lot more protein in!
This is a great reason!
I’m 5’6 and have been working out consistently for the first time in a decade and I’m weighing 147, started at 137. I’m about 22%, I have such little muscle that I don’t know if I can cut, my fear is losing the little bit of muscle that I have on my small frame
It is simple, it only takes time and consistency.
Yes, when it comes to formulating a "Why" as your motivator for getting down ti a certain body fat percentage, it is extremely important that you make that "Why" centered around yourself and not someone else/other people, because you can't control how other people feel about you and your appearance, but you can control how you feel about yourself. If you're making your goal "I want to get down to 7%-10% BF to win my ex back", I can almost guarantee you're going to fail, your personal trainer and nutritionist are not your marriage counselor/dating coach. But, if you make your goal "I want to get down to 7%-10% BF because I want to get healthier or fit into this old pair of skinny jeans I found in my closet", that's something you will have a lot more control over, and it's sonething you can actually measure. Plus, as an added bonus, when you succeed at your health/fitting into skinny jeans goal, you'll just become more attractive to certain people without even trying...
I'm a former personal trainer and competitive strength athlete. I got old and out of shape. It is time to fix myself. I am only looking to go down to 10% BF just to stay healthy and athletic. Started back training and eating cleaner a week ago. Started at 320 lbs. Currently 310. I should balance out around 250-260 at 10% BF. Hopefully by my 55th birthday at the end of March. 7 months of dedication coming up! Looking forward to the results...
That’s awesome that you’re making the change. Enjoy.
@@PaulRevelia Keep making fantastic videos. You will continue to get people active by leading by example. 👍💪
The first 5 minutes of this video is THE ABSOLUTE BEST! The rest helped me understand that what I’m transitioning into through my carnivore diet is typical. Thanks for this video!!!!
you are very welcome!
I get 20k steps a day just from my job, added in 30 mins of incline walking on 9 at 3mph 6 days a week (after lifting) and fat is melting off for me.
What % incline do you use?
@@stephenpoole5331 9%
High carb power and walking for being lean is key!!
Thank you Paul for all the great videos. Certainly you have the one of the most reasonable and practical approaches in the whole industry in my opinion! In my case I do love walking outside, but let’s say some unforeseen weather comes, and for instance maybe one does not have access to a threadmill, or is not interested in procuring and maintaining one. What would you think is the best alternative to walking as an indoor exercise with similar benefits but without jumping/ high impact? Surely there are many options but what one that you would like?
Jumprope
It’s possible to jump low and softly with no joint impact just like walking - I can see now you say no jumping or simply walking in spot. He also mentions rebounder
Thank you @malinaf1, I actually do something similar with a basic circuit of jumping jacks, high knees, jumprope (invisible), jump lunges and jump squats just variating the intensity depending on the day and alternating with other exercises. However, now that you mention it maybe I should try real jumprope. Is there any entry option you might recommend? Thanks
Great video, what should be a daily sodium intake per day to look shredded?
i suggest 3500mg sodium per day
Do you maintain the same calorie level and deficit for 10-12 weeks or more or do you change it up to keep your metabolism from bottoming out? Thanks.
I will adjust the diet and cardio any time my weight or body fat stalls for a week. I include higher carb days called refeeds, as well as diet breaks. The leaner I get the more high days I have as they help with performance and maintaining.
I just started my cutting phase after gaining mass for about 3.5yrs. I've never been so excited and motivated to see to see how much further I can push myself to hit sub 10% bodyfat levels. I'm on my way now. Started at 204 and currently 198. I've told myself that I'm going to be the leanest I've ever been in my life. The lowest I've been in my life is about 12% pretty lean but still not good enough so here I go again on a cut but with more muscle this time. My motivation is to reach sub 10% simply bc I've never pushed my body beyond that and I want to see what my genetic capabilities are after uncovering the bodyfat. Here I come Paul!!
that's excellent thank you for sharing!
@PaulRevelia
Thanks Paul, I've become a fan of yours since the pandemic when I discovered your chanel on my yt feed. I've followed a lot of your advice and I haven't looked elsewhere and I'm glad I did that. I'm the only guy you will hear say this:
"IN PAUL WE TRUST" 💪
Such solid videos
Thank you so much!
BIG Back to Big-Back
big back is the goal!
Lol. 15% to 7%. I'm still trying to get to 20%. Not deterred. I realize this is going to take some time.
Do you have to count calories?? What happens if I intermittent fasting and eat those foods?
Can you please give advice how to stay on track in a deficit whilst still eating out on a regular basis? If I know I’m going out with friends or date for dinner or whatever it may be because I can’t track accurately I just give up for that day and end up being very inconsistent and being at an overlay maintenance phase/surplus weekly. How can you cut while still eating out what can you do strategies to be in a deficit still? Thank you
for me i plan ahead, i will look at the menu, or order something very predictable. Tracking gets easier when you choose simple options. Eating out is quite easy when you make the best choice. I did a video recently on how to eat out and track.
Can you get this shredded using an aggresive mini cut? I tried this at about 16-18% bf and i lost a lot of weight the first 2 weeks but platued and physically crashed by week 3 and had to end it. Does it take longer to get shredded when youre already lean?
What I am gathering is you can eat almost the same as long as you work out more correct? Or graduality slow down how much you eat a little?
Absolutely there are many ways to create a caloric deficit
great video thanks
Glad you enjoyed it
@paul what’s your opinion on a cheat day or food challenge if my weight is dropping to low I introduce a cheat day to bring it back up abit and also treat my self what’s your take on this approach I found that this way lend to more binge eating habits lend to a more negative impact I know the rock does a cheat meal once a week just wanted to hear your take on this I found that refeeds was more beneficial to adherence
Hi could I do cycling on an indoor bike instead of walking as I am carrying a calf injury?
absolutely!
Hi paul when it comes to macros especially protein should it be based of lean body or normal body weight I did look at your website and you have the chance to do both but what would you call obese?
Paul, to stay lean, i’m not sure if you’re around 10% body fat in the video, but how much walking do you do per day to maintain? I personally would just like to drop down from around 14% to 10% body fat and would like to maintain that. My job is very sedimentary working from home, so just curious if 2 hours of walking or stationary bike would be needed or perhaps less than that.
Thanks so much
I currently do this weekly.
5 days resistance training, push, pull, legs, repeat
5 days walking 30 minutes
3 days tennis 1-2 hours
@@PaulRevelia lifting those 5 days, how long are those workout sessions? If you had to guess where are you at in your leanness, 10%? Thanks so much for your help :)
45-60 minutes
@7:29 hey Paul, how tall are you? I'm just trying to get an idea of your frame, for what 195 pounds looks like
6'3
Am 183cm a six feet tall 29 year old guy who weighs 70kg exactly and am currently 8% body fat and want to drop it to 5% . I model and go to the gym 3 times a week and run 5k everyday. But am finding it a little hard to get lower than 8% bodyfat so what could I do to help me achieve my goal ?
Hi Faisal. Congrats on achieving a great physique! Your height and weight match mine when I won the transformation challenge recently (my before/after pics are in this video). But, I'm a little bit older than you (54). If you are looking to retain all lean muscle mass (or as much as possible) and only lose fat then you'll need to do a few things based on my experience: consume 1.8-2.0 grams of protein per kg of body weight so 120-150 grams per day so your body has sufficient protein and doesn't need to break down any muscle for it, resistance train at least 3x per week (or more if possible) to tell your body you are using your existing muscle and not to burn it energy, make sure you are in a calorie deficit so you are tracking exactly what you are eating and/or increasing cardio (preferably zone 2) to burn more calories (hopefully from fat storage) than you are consuming. If your weight is staying steady then you are not in a calorie or energy deficit. I had a DEXA measurement of 6.5% BF when I weighed 152lbs in May 2024. Macro counting at that low BF% needs to be very precise and my cardio was quite extensive with an avg. 25k steps per day. You may need to go to the gym 5x per week and run 7k (or more) per day but make sure it's not to intense or you might be burning muscle for energy.. I'm not sure what you are trying to achieve at the low body fat % but once you get there you may not be happy with how you feel: tired but don't sleep well, digestion is very slow, possible mood swings or impatience, and other potential effects on your hormones. If you want your abs to pop more, for example, then you need to train them more with heavier weights to build up the muscle because they won't look that much bigger with lower body fat if they aren't trained well to begin with. I hope that helps 💪🏻 Dan
I just started weight loss challenge on Aug 19 and took initial photos. How do I enter weight loss fit challenge? Started at 257 lbs and was down to 240 today. Started walking fasting and getting to gym soon. Any info on challenge appreciated.
join here.
www.fitprocessing.com/challenge
I’m 52 years old. In my 20’s i was skinny and started working out to gain mass. Fit through my 30’s but career and family in my 40’s and my body got away from me. I have been dieting and increased cardio for 12 weeks and am down 30 lbs. I am happy but want to see how shredded I can be.
This sounds very familiar! Keep it up.
Paul, very tempted to go down another 20 pounds after already losing 100 pounds following your lead. My loose skin is not terrible but do you think it’ll get even worse losing that extra 20 or do you think it’ll look better?
What is your body composition right now? If you feel losing 20 will put you at a healthier weight, don’t let that stop you. The body adapts and you can fill the loose skin back in with more muscle with time.
i find skin tends to tighten the leaner you get, just depends how elastic it still is.
@@PaulRevelia I’ve heard this and I’d like to test this theory
Thank you very much.
You are welcome!
what is your take on Eric Trexler's energy conservating model, with the more fit you get, the less energy you expend during exercise?
Eric is a friend of mine, he has done research based on me and my clients so I would certainly agree with that. The leaner you are, the less energy you expend doing anything.
Hi Paul. I’m 53 and always been fit and active but not at a top level.
I’ve recently incorporated shadow boxing into my workout….to summarize, I’m the fittest I’ve ever been and on a whim I had my BF% checked and I’m at 5.5%. I feel better than ever and I wasn’t even trying to reach that as a goal. Any thoughts why this is so easy for me?
… yes lots of cardio with lifting and very strict caloric goals but nothing horrible or dreadful.
Hi Stephen and congrats on that! There are outliers, and it sounds like you are one, but I've never heard of anyone reaching 5.5% BF "accidentally"! I know you didn't use that term but I'm basing that on your description. I was able to hit 6.5% BF based on a DEXA scan and that took some work and diet restrictions. Can you share how you had your BF% checked? Do you track calories/macros? If not, can you share some daily estimates but, if so, can you share your actuals? Also, would you mind sharing your height and weight? I'm 54 so we're very close in age. I'm 6 feet tall (that's a real 72 inches, not rounding up) and I weighed 152 when I won the transformation challenge earlier this year when my DEXA reported 6.5% in May. When I was at that lower weight I was tracking all consumption and targeting 10x my body weight for my total daily calories so about 1500. I've gained a little bit of weight but estimate I'm maintaining around 10% BF now. I know I could get down to 5-6% with a little bit of work but currently don't have a reason to do so and I'm pretty comfortable at this weight (162).
Hi Dan. Apologies on the tardiness of this response.
I’m happy to clarify and in hindsight I was quite vague considering the percentage claim I was making. So here are some facts:
I’m 53
Naturally lean / genetically
Current weight 150lbs
6’
Always been active and athletic all my life but recently since reaching 53, I decided to truly focus on health and longevity.
My daily routine isn’t exactly easy as I had put it initially, I should say, since I truly enjoy my 3 full body weight training episodes per week followed by a minimum of 45min of cardio (consisting of walk/running while shadowboxing with 2.5lb weights each hand). I will also incorporate sprints on days my body gives me the “go ahead”.
On off days I continue the shadowboxing while walking for minimum 1hr. I consider this active recovery for my previous weight training.
Overall, I average 900-1300 active calorie burn per day which allows me to eat more still retaining my deficit. This may allow for the effort to seem easier than most.
I should also mention, during my full body weight training sessions, I take minimal to no rest between sets doing back to back push pull exercises. This typically nets me between 500-800 active calorie burn during resistance training alone.
At the end of my day I net 1500 calorie intake per day.
I have no issues and feel better and more energetic than when I was younger.
Hope this clarifies. I appreciate the request as my initial statement was quite vague without these very important details.
@@stephenbraley8299 Hi Stephen. Thanks for sharing those details and congrats on such great progress! Interesting that our stats are so similar🙂 For others reading our comments, I think the key for both of us is both establishing and maintaining health habits. I personally don't feel like I'm on a "diet", I just eat and enjoy a lot of the same meals which are healthy and allow me to maintain my current physique without a lot of extra effort, at least as far as nutrition is concerned. Cheers to you Stephen for being in such great shape in your 50s 💪🏻
For people stuck around 14-15, id like a video about getting around 10
I have those as well!
How many times a week should I work out, I’m in my late 50’s and I’m in healthy conditions. I’m 5.8 and I’m stuck around 187lbs? I hope I’m still on time to get your answer please??
depends on the goal. I would say 2-3 times to keep muscle, 4-5 times to build more muscle.
@@PaulRevelia thank you so much
@@PaulRevelia I wish to get to 160 lbs., that would be my ideal weight…
I totally agree with him, except you do look a lot different at 5% vs 10%.
I now maintain 7% body fat with ease. Was a several year struggle but got there in the end.
Agree with everything you're saying! Honestly though, Maintance of a shredded physique in my opinion is far easier than dieting down to get shredded. Way more hiccups when dieting. Everyone should have a strategy to keep weight off!
1550 is my baseline calories, everyday I walk 7-10k steps, weights 5x a week and do a 10 minute warmup / cooldown on the elliptical. Ends up making my caloric intake 2200 per day which in my opinion is a good range for food freedom, nutrient macro/micro's, whilst not eating so much you have to do too much activity to balance the net calories and effect everyday life. I'm 6'1 and 78kg btw :)
For a sedentary person, about how many calories more than BMR would their TDEE be?
try using my calculator
www.prophysiquemacros.com
@@PaulRevelia Thank you.
It's amazing how "normal" someone looks when very lean and wearing clothes.
Living in a cold climate means I rarely get to look jacked.
It's not the main reason but I do also like to attract chicks.
But when my top comes off they do get a surprise :-)
What about us easy gainers who dieted down and are afraid to reverse diet and gain all the weight back?
different video, i have covered a few times but can again if you like.
@@PaulRevelia thank you sir.
I am an easy gainer (endomorph) and i am so afraid of both reverse dieting and bulking .. I'm afraid that I'll gain weight and won't be able to lose it.
"I don't want to get my butt kicked"...same.
Motivation
As long as I can see visible striations in my delts when flexed, visible Serratus anterior muscle, which means translucent skin for me and profound veins on my foreman's and veins popping in the iliopsoas area, I am happy. 😁
We can all tell if we are carrying around too much fat, but attention needs to be paid to the unseen form that is visceral.
Those are good signs for sure!
Gold star
Thank you
What pace and distance do you walk daily?
right now I am at incline 1.5, speed 3 for 30 minutes a day.
Hi Paul have tried all my life to be fit and ripped but I never see results how can I achieve my dream of reaching my full potential that’s always been my why but I need a teacher that can guide me
please message me directly and I will assist.
www.prophysique.com/sign-up
This is epic
Your thoughts on jumo rope daily?
Great idea if you enjoy it!
Paul, Is that a pic of you snowboarding doing an Indie grab?
yeah i love to snowboard, didn't know what it was called
Sure it is Pal! This guy 😯🤨
Lol
Is it healthy to maintain 7% body fat long term?
I will not suggest staying that lean, some things will be compromised.
Step by step guide: "Do what's better for you"...
Do you write training and food plan I’m 83kg 19% body fat my goal is 10% by December can you help me
Absolutely
Ok thanks how do I get in touch with you and how much do you charge for programming
There's absolutely no way the individual asking the question is 10-12% if they can't "see their abs in any lighting, not just good lighting". I'd bet any money that if you put this person through a dexa scan they're 17-19%. People always overestimate how lean they are. I don't care who you are, at 15% you have visible abs.
I agree. I used to think i was 12% body fat until I actually got shredded and had to get way lighter to be that lean.
My reason to get shredded ; become an anime character and get my ex back.
revenge body!
I don’t care about the second part 😅
Wow, i sure hope you're kidding
@@Whocares-z6v ¯\_(ツ)_/¯
Naw bro find a better one
I've never been a "body builder" but when I was in Recon in The Corps in my early twenties they put us in a water tank once to get an accurate BF%. I measured 13%. I have always thought i looked best and was my most athletic at 13%, though when I was out of the Marines and strictly concentrating on distance running i once measured at 7% at the lightest weight I ever have been. I usually have my walk around BF% at 15% and can get to 12 or 13 just with salads twice a day and some sprint and high intensity functional workouts
rhabdomyolysis almost killed me trying to get shredded like a lizard
never heard of that, how did it happen?
Feeling tired, drained. All I wanna do is sleep.
🕺🏿🍾🍾🕺🏻
How about fasting
I have tried it, don't enjoy it but for some it's a great way to control calories. There is not different for fat loss when calories are equated.
In USA You can use trt , I think that help to be shredded
It is available medically though I don’t believe it will help you with your diet or your training. It will certainly help you with any medical issues you have but I haven’t needed it and I don’t believe it’s the solution that some people think it is.
😊😊😊
Thank you!
How bought all us guys that have a fibrous layer of fat on top of their abbs that is extremely hard to get rid of.
step 1. pay attention to calorie intake
step 2. pay attention to your activity
step 3. adjust those to ensure you are in a deficit
8:00
what's that?
I want to be a KAIZEN SEASON 6 CHAMPION HERE IN THE PHILIPPINES ;) that's my reason
That’s an awesome Gold. Best of luck.