The biggest thing I’ve learned about my weight loss journey is that it is less of a matter of ”dieting” and more of an adjustment to your lifestyle and everyday habits. Once you slowly build the habit changes on top of each other, you truly start to understand how simple (not easy, but simple) weight loss is.
A simple thing that has worked for me is to re-watch your videos and always read you social posts. These tips/reminders keep me focused. Funny how I hear different pieces when I re-listen.
Most helpfull tip is definitely to keep it sustainable with the diet. Gotta fit in those tasty things at least once a week, for me it's protein pancakes. Love them. My tip would be to drink plenty of water, starting the day with a glass of water is an easy beginner tip. Great vid as always!
I'm in the middle of a fat loss journey that I started 2 and a half months ago. I've learned it can make things easier to skip a day or two and enjoy a pizza or some alcohol and still get right back into it afterwards. The key for me is just reminding myself afterwards that I've only got so long on this earth and uncovering my bodies potential only gets harder. Back in high school a classmate told me, "if you just tried, you could look like a Greek god." That stuck with me my whole life. I'll be 31 in a month and a half, down 27 lbs now and I'm hoping to be down 35 by then.
What's your intake on weight loss "plateaus?" Many people believe in that shit yet they dont understand that your Metabolism slows down but if you stay the course you'll STILL lose weight
Plateaus happen when people get complacent with activity / food most commonly. They also happen because dieting makes dieting harder check out 3:11 in this video for the chapter on plateaus!
Okay since you are replying to all comments, please read my msg completely and explain to me why i am not losing weight. Below is my diet and workout plan, tell me where i am wrong. Male, 39 years old, 5'8" height, body weight 88 kgs. Diet: Early morning before workout 30gms oats with 1 tbs peanut butter and blueberries. 1 hour of resistance training in gym with weights. Post workout protein shake, 3 egg omlette and a bowl of salad. Lunch 150 gms white rice and 200 gms of chicken. Evening snack 100 gm bowl of boiled chickpeas, garbanzo beans and green gram or tofu salad. 45 mins of walk in the park. Before going to sleep one scoop of casein protein. I have been following this routine for almost 6 months now, but i just don't seem to lose weight. Can you help. Water intake for the whole day is around 3.5-4 litres. Occassionally once a month i do have two days off where i eat anything and everything and also drink alcohol.
You're eating more food than you think, burning fewer calories than you think, or a combination of the two. Try tracking your calorie intake closely for 30 days, and you'll see weight loss happen no matter what. Thanks for watching :)
Hello Marra Strength I lost 18 kgs / 39 lbs doing no specific cardio ( NEAT... was my go-to form of moving more ) - weights and body weights ( because I have a desk bound job ) was my only form of specific exercise, and that was paired with OMAD. OMAD although not ideal or recommend by most for muscle preservation and no doubt muscle gains, it surprisingly worked for me on both counts. OMAD enabled me to lose the fat I did not want, without starving myself and I gained muscle. Caveat: the muscle gain was not great, but it was noticeable no doubt enhanced by having less fat covering it. When tracked - my intake comprised of 60% fat and 20% each from carbs and Protein. Which w/r protein came to about half of what is recommend, again not ideal but it worked our for me. That was then, I do things slightly different now, now that I am in maintenance mode. Thank you for uploading and sharing.
Good work Felipe. Honestly, the whole "ideal" thing is overplayed. If you find something that works for you, that's amazing! Appreciate you watching, you're a gem. :)
Here's the thing though. I'm someone who HATES cutting. See, I'd rather suffer hard for a few weeks, than mildly suffer for a few months. I'd much rather cut at 1200 calories, eat 180g of protein, get 30~40g of fats in for health and whatever is left as trace carbs from vegetables. Also keep my activity extremely high, lifting heavy 5x per week and getting ~15k steps at an incline on the treadmill every single day. It's absolutely MISERABLE, but it works, and the only weight I gain back once I'm done is water weight as my glycogen reserves replenish. You can be on a harsh deficit and preserve the vast majority of your muscle mass, but it is a lot harder and only to be done if you know what you're doing and know proper nutrition. But ultimately it means I can spend more time per year lean bulking, and whatever little mass I lost during that extremely quick cut comes back very quickly.
Sure - a faster cut can be totally viable. 1200 calories is relative, so it might be a lot for you, but not someone else. I also like the faster cut (but never at the undue expense of lean mass). Thanks for watching :)
@@MatteoMarra3 1200 calories is not a lot lmao, it's the bare minimum to get a high amount of protein to protect my muscles and fats to stay healthy and support proper hormonal function and avoid the build up of fat soluble vitamins in the liver. My maintenance depending on the day varies from 2700 to 3000 calories. Cutting this hard means I can go from ~23% body fat (80kg at 165cm "tall" lmao) to ~15% (72kg) in about 6~8 weeks, at a rate of 1.5% bodyweight loss per week.
@@TyrannoBide Yeah, if you're maintaining around 3k cals, a 1800 cal daily deficit would pretty much TANK your ability to train hard and preserve muscle to the highest degree. But it might be worth it to you to go faster, like you said!
I'm 5'2 149/150 lbs, and by doing that math it says I burn 2250 calories a day, other websites also confirm this but, I still think that's slightly too high for me personally, as it takes more effort and caloric restrictions than normal to lose weight. Ive been lifting a year now, pretty on top of my diet nutrition, calorie, and protein wise as Ive been around the 1800-2000 mark 99% of the time and have only dropped 7-8 pounds in a year. Yes, I've added muscle tone as well, but this just confirms that with 3 HEAVY weight lifting sessions a week and caloric maintenance with a focus on protein and cleaner carbs is what it takes my body to even drop a few pounds
This is a fantastic start man! If you want to lose weight faster (you totally could) then you could try dropping your intake by 150-200 cals per day and see how it goes. You could also increase your daily step count by 1000-2000 and see what happens. I talk about this in the video. Thanks so much for watching :)
@@MatteoMarra3 when im at work I try to hit 11-12k steps by 2pm if we aren't doing much of anything that day, which then leaves me with 15-18k steps by the end of the day. Right now it's 7:09 and im at 17,249. I might have consumed around 2100 calories today eating my tofu that I cook in olive oil and aminos.(extra calories on top of my regular daily food intake) 195grams total protein though. I'll probably end the day with 18k minimum, 19k max. (which will be a record for me).(trying to consume extra protein to heal my minor left bicep injury faster. It's usually not this high everyday).
Iam 180cm 85kg 1 year of amateur lifting and 2,5 years of good lifting and better diet. Right now iam eating 4000kcal my weight stopped going up, right now iam going to start a cut but iam not sure how much to drop the calories so I wanted to ask for advice. My plan is to try 3800kcal for a few weeks to see if I lose fat or stay at weight and then cut it to 3500-3300 depending on the situation. Iam working as an electrician 6days a week, around 8-12k steps a day and working out 4 times a week a ballanced split for muscle gain, traing to failure and trying to push every workout. Bulk started 5 months ago at 78kg and started bulk from 3600kcal.
Good stuff man. If you're maintaining at 4000, then 3500 is a great place to start. If you're losing weight at that point, great. If not, then you can always adjust!
That seems exceptionally low, unless you're very small and inactive. Here's my free calorie calculator that will help you figure this out - matteomarra.com/calculator
@@MatteoMarra3 Is exceptionally low a good or bad thing? I'm around 5'9 or 5'10, I weighed in at 162 yesterday and I've been steady around 162-164 for a few weeks.
Are you getting shredded for summer or nah?
*admittedly, I'm 9 weeks into a bulk and I'm not turning back*
Hell yeah! Lets go! 🎉
@@manmanfun2 Get after it you handsome Chad!
Nah
The biggest thing I’ve learned about my weight loss journey is that it is less of a matter of ”dieting” and more of an adjustment to your lifestyle and everyday habits. Once you slowly build the habit changes on top of each other, you truly start to understand how simple (not easy, but simple) weight loss is.
Thanks for your comment, Darrell. Habits are a powerful thing!
A simple thing that has worked for me is to re-watch your videos and always read you social posts. These tips/reminders keep me focused. Funny how I hear different pieces when I re-listen.
Great to hear that! I know sometimes I do a bit of an information bomb, so that makes sense lol
This is a really good video. Thank you.
Glad you enjoyed it, Kia!
Thanks for watching :)
Thanks Matteo.
Thanks for watching!
Stay away from alcohol and don't keep junk food in your home bonus tips. Great video❤
Good stuff there Darren - appreciate you dude!
@@MatteoMarra3 Cheers likewise 👍
Most helpfull tip is definitely to keep it sustainable with the diet. Gotta fit in those tasty things at least once a week, for me it's protein pancakes. Love them. My tip would be to drink plenty of water, starting the day with a glass of water is an easy beginner tip. Great vid as always!
YES! You're the man, R.F. - thank you for watching :)
I'm in the middle of a fat loss journey that I started 2 and a half months ago. I've learned it can make things easier to skip a day or two and enjoy a pizza or some alcohol and still get right back into it afterwards. The key for me is just reminding myself afterwards that I've only got so long on this earth and uncovering my bodies potential only gets harder. Back in high school a classmate told me, "if you just tried, you could look like a Greek god." That stuck with me my whole life. I'll be 31 in a month and a half, down 27 lbs now and I'm hoping to be down 35 by then.
You've made amazing progress so far man. Don't rush it to hit your weight - enjoy the process.
Thanks for watching :)
Great video man 🔥🔥
appreciate you watching Craig!
What's your intake on weight loss "plateaus?" Many people believe in that shit yet they dont understand that your Metabolism slows down but if you stay the course you'll STILL lose weight
Plateaus happen when people get complacent with activity / food most commonly. They also happen because dieting makes dieting harder check out 3:11 in this video for the chapter on plateaus!
Okay since you are replying to all comments, please read my msg completely and explain to me why i am not losing weight.
Below is my diet and workout plan, tell me where i am wrong.
Male, 39 years old, 5'8" height, body weight 88 kgs.
Diet:
Early morning before workout 30gms oats with 1 tbs peanut butter and blueberries.
1 hour of resistance training in gym with weights.
Post workout protein shake, 3 egg omlette and a bowl of salad.
Lunch 150 gms white rice and 200 gms of chicken.
Evening snack 100 gm bowl of boiled chickpeas, garbanzo beans and green gram or tofu salad.
45 mins of walk in the park.
Before going to sleep one scoop of casein protein.
I have been following this routine for almost 6 months now, but i just don't seem to lose weight. Can you help.
Water intake for the whole day is around 3.5-4 litres.
Occassionally once a month i do have two days off where i eat anything and everything and also drink alcohol.
You're eating more food than you think, burning fewer calories than you think, or a combination of the two.
Try tracking your calorie intake closely for 30 days, and you'll see weight loss happen no matter what.
Thanks for watching :)
Hello Marra Strength
I lost 18 kgs / 39 lbs doing no specific cardio ( NEAT... was my go-to form of moving more ) - weights and body weights
( because I have a desk bound job ) was my only form of specific exercise, and that was paired with OMAD.
OMAD although not ideal or recommend by most for muscle preservation and no doubt muscle gains, it surprisingly worked for me on both counts.
OMAD enabled me to lose the fat I did not want, without starving myself and I gained muscle.
Caveat: the muscle gain was not great, but it was noticeable no doubt enhanced by having less fat covering it.
When tracked - my intake comprised of 60% fat and 20% each from carbs and Protein.
Which w/r protein came to about half of what is recommend, again not ideal but it worked our for me.
That was then, I do things slightly different now, now that I am in maintenance mode.
Thank you for uploading and sharing.
Good work Felipe. Honestly, the whole "ideal" thing is overplayed. If you find something that works for you, that's amazing!
Appreciate you watching, you're a gem. :)
@@MatteoMarra3 Cheers for reading and replying.
I’ve found High fat, protein , low carb -50g, and a shit Ton Of water really helps with hunger.
nice!
Here's the thing though.
I'm someone who HATES cutting. See, I'd rather suffer hard for a few weeks, than mildly suffer for a few months.
I'd much rather cut at 1200 calories, eat 180g of protein, get 30~40g of fats in for health and whatever is left as trace carbs from vegetables. Also keep my activity extremely high, lifting heavy 5x per week and getting ~15k steps at an incline on the treadmill every single day.
It's absolutely MISERABLE, but it works, and the only weight I gain back once I'm done is water weight as my glycogen reserves replenish.
You can be on a harsh deficit and preserve the vast majority of your muscle mass, but it is a lot harder and only to be done if you know what you're doing and know proper nutrition.
But ultimately it means I can spend more time per year lean bulking, and whatever little mass I lost during that extremely quick cut comes back very quickly.
Sure - a faster cut can be totally viable. 1200 calories is relative, so it might be a lot for you, but not someone else. I also like the faster cut (but never at the undue expense of lean mass).
Thanks for watching :)
@@MatteoMarra3 1200 calories is not a lot lmao, it's the bare minimum to get a high amount of protein to protect my muscles and fats to stay healthy and support proper hormonal function and avoid the build up of fat soluble vitamins in the liver. My maintenance depending on the day varies from 2700 to 3000 calories.
Cutting this hard means I can go from ~23% body fat (80kg at 165cm "tall" lmao) to ~15% (72kg) in about 6~8 weeks, at a rate of 1.5% bodyweight loss per week.
@@TyrannoBide Yeah, if you're maintaining around 3k cals, a 1800 cal daily deficit would pretty much TANK your ability to train hard and preserve muscle to the highest degree. But it might be worth it to you to go faster, like you said!
Great video 😊 I’ve now lost 11 pounds. I’m getting there. Calorie deficits do work guys. I’ve lost 11 pounds in 3 weeks.
Woohoo!!! Incredible progress :) Appreciate you watching.
Great tips!
Glad it was helpful for you Mariah! Thanks for watching :)
I'm 5'2 149/150 lbs, and by doing that math it says I burn 2250 calories a day, other websites also confirm this but, I still think that's slightly too high for me personally, as it takes more effort and caloric restrictions than normal to lose weight. Ive been lifting a year now, pretty on top of my diet nutrition, calorie, and protein wise as Ive been around the 1800-2000 mark 99% of the time and have only dropped 7-8 pounds in a year. Yes, I've added muscle tone as well, but this just confirms that with 3 HEAVY weight lifting sessions a week and caloric maintenance with a focus on protein and cleaner carbs is what it takes my body to even drop a few pounds
This is a fantastic start man!
If you want to lose weight faster (you totally could) then you could try dropping your intake by 150-200 cals per day and see how it goes. You could also increase your daily step count by 1000-2000 and see what happens.
I talk about this in the video. Thanks so much for watching :)
@@MatteoMarra3 when im at work I try to hit 11-12k steps by 2pm if we aren't doing much of anything that day, which then leaves me with 15-18k steps by the end of the day. Right now it's 7:09 and im at 17,249. I might have consumed around 2100 calories today eating my tofu that I cook in olive oil and aminos.(extra calories on top of my regular daily food intake) 195grams total protein though. I'll probably end the day with 18k minimum, 19k max. (which will be a record for me).(trying to consume extra protein to heal my minor left bicep injury faster. It's usually not this high everyday).
Iam 180cm 85kg 1 year of amateur lifting and 2,5 years of good lifting and better diet.
Right now iam eating 4000kcal my weight stopped going up, right now iam going to start a cut but iam not sure how much to drop the calories so I wanted to ask for advice.
My plan is to try 3800kcal for a few weeks to see if I lose fat or stay at weight and then cut it to 3500-3300 depending on the situation.
Iam working as an electrician 6days a week, around 8-12k steps a day and working out 4 times a week a ballanced split for muscle gain, traing to failure and trying to push every workout.
Bulk started 5 months ago at 78kg and started bulk from 3600kcal.
Good stuff man. If you're maintaining at 4000, then 3500 is a great place to start.
If you're losing weight at that point, great.
If not, then you can always adjust!
Great info. Do you mind if i have ask your hight and weight at the end of your cut?
Thanks for watching Kevin :)
I ended the cut around 156 lb at 174cm (luckily I didn't lose any height, lol)
Okay. How do you know this?
because I did it myself :)
💪💪
YES JONATHON!
How do you know all this?
A decade of obsession with thousands of hours of personal experimentation and research.
Your Day 1, is my day 100 mmuuhahahaa😂
My day 1 is actually day 3287, so don't worry :)
is my maintenence calories being 1200 okay? 😭
That seems exceptionally low, unless you're very small and inactive.
Here's my free calorie calculator that will help you figure this out - matteomarra.com/calculator
@@MatteoMarra3 Is exceptionally low a good or bad thing? I'm around 5'9 or 5'10, I weighed in at 162 yesterday and I've been steady around 162-164 for a few weeks.
Just don’t drink the moonshine boys.
I don't know what this means, but probably good advice?
Nxh
???