3 Reasons Why You're Not Losing FAT!
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- Опубліковано 5 жов 2024
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(0:34)- Reason 1- Diet
(0:44)- IIFYM- If It Fits Your Macros
(1:20)- Why IIFYM doesn't always work.
(5:07)- Stop Eating Empty Calorie Foods / Don't Starve Yourself!
(8:47)- Reason 2: Not Doing the Right Type Of Training!
(11:45)- Reason 3: Relying on supplements to do the work for you.
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Many are lead to believe that just by eating healthier foods and going to the gym a few times a week, that this is enough to make a change in our lives. Well, they would be right, but if you find yourself making SLOW progress, I have listed a few reasons below that may be slowing you down.
REASON 1 - DIET
IIFYM -If It Fits Your Macros
There are many diet techniques out there and choosing the right one can be difficult, especially if you are new to fitness. At the end of the day it comes down to ensuring you are eating enough calories, protein, carbs and fat to keep as much muscle as possible while losing weight.
But you need to make sure you are eating the right foods. Just because two foods have the same macronutrient content (protein, carbs, fat) doesn’t mean they are as equally as good for you.
There is a method of eating known as “If It Fits Your Macros” or “IIFYM” which goes along the lines that you can eat whatever you want as long as you are filling your macros for the day. I would urge you to NOT utilize this method for your everyday dieting needs.
For the sake of an easy example, let’s take to different dinner plates and theoretically assume they have the same exact macronutrients. One dinner consists of a lean cut of fish and a sweet potato while the other consists of a greasy hamburger and pop-tarts.
Now, although from the outside looking in these two dinners may have the same exact amounts of protein, carbs, and fat and your body can’t distinguish where the macronutrients are coming from; for example the carbs from a pop-tart compared to the carbs from a sweet potato, the issue lies in “what else” comes with eating these foods.
Meal 1
Greasy Burger:
Unwanted Fat
Not a lean cut of meat
Simple carbs from bun
Pop-tart:
Artificial flavoring
Food preservatives
Emulsifiers
Shortening
Meal 2
Lean Cut Of Fish:
Healthy fat
High protein / low fat
Omega 3 fatty acids
Sweet Potato:
Vitamins
Minerals
Fiber
As you can see, when we break down these meals there is a very clear difference in food quality and it is easy to see why choosing the right foods can make a difference.
Why IIFYM didn’t work for me.
Before I started IIFYM I was extremely lean and wanting to put on more muscle. When trying to gain muscle, you need to eat in a calorie surplus. Typically, when trying to gain muscle you need to be eating 250-500 calories over your BMR a day. In about 2 months I went from 172lbs to 182lbs. I was happy to be gaining weight but noticed my abs were definitely not as well defined and I was holding a lot more body fat in and around my lower back. I was eating pretty much anything that filled my macros for the day, went out to eat a lot more, and was eating basically up until I went to bed. I didn’t have a set schedule for when to consume carbs and protein either.
It has been proven that meal timing doesn’t make a difference because you can’t change the thermic effect of food. However, I have learned with my body that if I eat the majority of my food throughout the morning and afternoon, I don’t feel bloated when I go to sleep and I wake up feeling much leaner. Everyone is different and it will be your personal preference when it comes to when you eat your meals.
I decided enough was enough, tossed IIFYM to the curb, and I was going to make LEAN GAINS my way. I began to adjust my meal plan to consist of only healthy / natural food choices such as fruits, vegetables, Greek yogurt, eggs, nuts, and lean cuts of meat. I then filled in the gaps with my BSN supplement stack. I also decide to eat the majority of my food, especially carbs, in the morning to midafternoon and focused on mainly protein for the rest of the day.
Since adjusting my eating I dropped back down to 173lbs. However, my bodyfat % is much lower now.
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Thats why I love Scott, because even though the man has to earn a living and represents a brand he sticks to the truth and tells you how it is..
Thanks Boss your the man..
God Bless you and your family.
one of the top 10 comments I've ever read
His before pic is what I want my after pic to look like fml...
he still had a 6 pack when he was too fat lol goddamnit
Reason # 4: lack of quality sleep. Sleep is essential for fat loss.
body recover from workout and muscle tearing (growth)
Im actually a big fan of HIIT for building muscle and losing fat at the same time as it spikes growth hormone levels way higher than slow steady cardio and also increases your BMR! Great tips Scott, always enjoying your videos!
Thanks man! and yeah I prefer HIIT as well. It works wonders!
Been a gym rat for over 30 yrs and, I can't help but be very impressed by young guys like you that have realistic/effective practical know how on obtaining fitness goals! An old dog learning new tricks! TY and keep up the good work!
I like his before picture a lot actually.
Love comin back to trhese kinds of vids in ordr to keep myself on track. It also reassures me that Im doing stuff right (or wrong). Haven't done HIIT in a while (been doing steady state for a couple months to try and reach my running goal)
3 reasons why you're not losing fat... honestly, I'd say the Digiorno pizza ad right before the video may actually be the first reason...
"Your body's number one goal is to not die." ...why I thought this was funny, I don't know. Haha
Thanks so much for this video Scott...this is definitely something I needed to hear and learn from to reach my goals!
Happy to hear that Patrick :) Now if I could just get you in my forums.. haha Have a great week brotha!
Scott is one of the few people who tells you the truth to your face with no bullshit. There is no magic pill to looking good. Good food coupled with hard work and a whole lot of time will get you there.
Wow! Thanks Scott!
You've convinced me. Ive heard about counting your macros for years, but always despised the idea. But watching your video, I think that it's now necessary.
I lost weight from 256 to 201, joined the military, got out of bootcamp at about 175, and finally got down to 165 shortly after... which is very close to where I wanted to be since im 5'10". But since then I've only sustained and more recently, I've gain more fat. I haven't really been working out consistently because being in the military, you can't really keep a set schedule. (My shifts and sleep schedule change sporadically .) So I've gotten back up to 180... and I've decided to change. Between you and Whitney Simmons, I am so hype to get started again. Not so hype about counting, lol. But, like I said... it's probably a necessary step now. Thanks again!
1. You are not at a caloric deficit.
2. You are not at a caloric deficit.
3. You are not at a caloric deficit.
so true
so true
Caloric Deficit will make you lose weight (muscle & fat) if u do it the wrong way
Caloric deficit will always make you lose both. You just ameliorate muscle loss by eating enough protein, and lifting heavy on a regular basis.
Edit: Calorie deficit is LITERALLY the only way to lose weight, by the way.
Vykk Draygo im at a caloric deficit, and im getting gainz, 1800 cals a day about 180 grams of protein
Great advice. I’ve been doing if it fits your calories. I eat healthy for the most part but find a way to fit in a measured out amount of ice cream if I want it. I lost 13 pounds last month but hit a plateau this past week and didn’t lose anything. Going to add in HIIT cardio 3-4 days a week, continue to workout, stay active and make better choices with food.
Herman's absolutely right I did this. I lost fat and gained muscle.
I figured I new about this topic, but you make it pretty clear and simple, this is a good explanation. That photo comparison drives it home what it means to eat clean and how it impacts you. Gratz on your change ! This has inspired me to get real about my food too! Thanks Scott!
This is awesome to listen too. Something worth my time. All the wrong things people do now put to light!
Scott, This is by far the most helpful presentation among all the trainers out there. Awesome. Truly awesome.
I watched all this video with no sound and it didn't make any sense.
😂
Wow, you have the best fitness videos on youtube, which that is VERY impressive as there are A LOT of fitness videos! How you explained to diet was better than I have ever been told to diet. About two years ago I got "skinny fat" by way of a starvation diet and a heavy cardio workout: tons of burpees, basically anything that was an ab exercise but not a sit up. I was not told how to diet properly.
Excellent videos
Scott this installment is just what the doctor ordered lol!!! Since the new year I tried a few "foolish" diets (you know those gimmicks) and I just turned 49 last month and it's hard enough to lose... now I know why my mid section is hanging on like an orangutan! Thanks brother.
About time someone reputable on UA-cam emphasizes the importance of micronutrients. Good job Scott!
Too many people focus on their nutrition more than their training, keep it simple eat healthy meals don't pig out and even more importantly workout HARD all day, every day don't just lift weights do tones of cardio; run, swim, bike, fight. Sleep is important too but many people think just 'cause they feel tired it means they need more sleep WRONG you have to really push yourself and your body will adapt. If you eat a decent amount of calories for your body weight and workout hard enough and sleep just enough then you will be in the best shape of your life. Its all about finding that balance don't get to comfortable and don't get to uncomfortable.
HUGE difference from the last time I watched SHF! Amazing job, Scott!
nice,you got my sub.
finally someone who doesnt talk BS and thinks he's an expert.
The 3 reasons that are 99% of all cases.
1. You aren't dieting seriously. Too many cheat meals and shortcuts. (Drink only water and drink enough) Also cut the junk food out of your diet for good measure.
2. Not enough exercise or activity, if you do some cardio but go straight from the gym to a desk then you will not maximize your fat loss. Walk around and stay active.
3. Not tracking your calories, just assuming you aren't eating too much is the quickest way to stall your results. Always assume you are eating more than you actually are if you don't know the exact numbers of a meal.
You WILL loose weight if you do the above. I really think about 70% of all failed diets go wrong at the first point i mentioned. If you want serious results you need to take dieting seriously.
Molo mono
I've been intuitive eating and intemerminent fasting, lost 23 pounds in 3 months. Ik i need to start tracking if I want those perfect abs though
Molo mono w
Great video. Will be really helpful for people just starting out before they sucked into all the trap falls of exercising and supplementing
Hey Scott,
Just wanted to say you're awesome for taking the time to help us with our fitness goals. Thank you brotha!
This dude knows exactly what he is talking about. If you want to lose weight the right way, this is the best information you can get.
This video got me going :) Now I will build a meal plan and start to lean bulk. Thanks Scott!!
This is the TRUTH! Good information right here!
you are such an awesome speaker! This is like uncut pretty much and youre so clear in your delivery. thank you!!!!!!!!!!!!!!!!!!!!
This makes sense. I gotta tighten up my nutrition plan. Thanks!
You are very welcome! If you want to try my meal planner for free use the promo code FREEFITNESS IF you need more help join us in my forums brotha! #HTH
www.ScottHErmanFitness.com/forums.php
Thanks bro! Ii am gonna try out the meal planner.
Hey Scott, I want to ask and hear your opinion about my training and dieting plans and I want to know if I am doing the correct type of training that supports my diet and if my training schedule is good etc. I just generally want to know if I'm doing this right.
So I train 4x a week. 2x HIIT and 2x lifting at the gym.
both training sessions are quite varied so its not just the same exercises over and over again.
i have about 6 meals a day that equate to 1,800 - 2,000 calories
meal 1: 3x eggs, protein shake and 100g of oats in water
meal 2: almonds
meal 3: can of tuna w/ vegetables and a banana
meal 4: carrots
meal 5: protein shake (right after i finish my workout for the day)
meal 6: red meat or fish w/ vegetables
It would mean a lot to me if I have your "approval". Thanks for all the videos and keep it up because they have inspired me.
"3 reasons why you're not losing FAT!"
Oooh, better find out! *click*
*Instant pizza commercial*
Leif-Andre Jensen lmao
Thank you!
Thank you!
Thank you!
That's why you're my favourite my favourite youtuber!
You don't try to sell stuff, but genuine advices.
Thanks Radu! I really appreciate the kind words :)
Great video, #leangains is the way to go! Eating clean vs GMO/Gluten crap; there's a noticeable difference even in one's mood
IIFYM works great for social encounters, or if are craving something sweet for instance ,you might sneak in some dark chocolate or so (I do it almost daily lol). The 90%-10% rule basically. Great vid btw , much love and support from Argentina!
amazing video scott
i mean..normally i wouldnt prefer watching a 15 minute video
but this video was awesome
you give the perfect advice
thank you
very well put . keep up the good job informing people .
Thanks for this very informative and comprehensive video! I'm recommending this channel to all my friends.
Thanks for the vid Scott. It's hard losing fat.
Watching this makes me wanna cry, because it made me realise how hard I derailed with training and eating over christmas...
IIFYM is great in theory when you don't abuse it. Moderation is key. When you take it to the extreme, your gym performance will suffer even if you hit your calorie intake/macros. A good balance is two larger cheat MEALS p/wk. Having an 80/20 balance will let you enjoy life and train hard at the same time.
this man is a beast he knows what he is talking about !
Damn you are looking so much leaner! I'm inspired to eat cleaner, better quality foods. Thanks Scott
You are the best. Know what you are talking about & get right to the point. Thank you!
This video needs to go 100% viral! just to teach people about food! because they leave school for example, and have no idea what they are doing, so they just buy cheap food.
Great Video Scott!! Very informative. I really like the nutrition and training overview videos
Very helpful and informative video Scott. Watched the whole thing. While I tried the IIFYM gig a year ago, I agree with you, it's flawed. I lost weight fast, but like you mentioned, was thin-flabby. My skin is catching up with the loss of fat now. However, I want to be lean muscle. This info was great for those who haven't figured it out yet! Keep up the awesome job man!
Thanks a lot scott; keep making videos for us please. They really help out
Great tips. I learned a lot today Scott I'll put this all to use immediately.
Thanks for the great tips Scott more tip vids like this would be great
Scott your a legend keep up the good work and i respect that you give all this advice for free!
all of your knowledge and information videos are amazing and are my favorite, definitely keep making more. love your account, so inspirational
Best video about reasons to not be losing fat!!
As a man following the iifym approach to lose bodyfat, so far I have dropped 13kg. I approach my macros with an 80/20 approach 80% of whole foods to ensure my micros are met I make sure I get multiple servings of vegetables a couple of pieces of fruit and minimum 45g fiber a day, but then if I have left over macros I'll fill them with "junk" food so pop tarts, cookies, ice cream etc.. and I'm still losing bf, retaining what muscle mass I have and strength isn't diminishing. I partially agree if your just eating "junk" it will have health effects but I think it would take a while for it to hinder your progress.
This video is a eye opener... Great info. Thanks
Thanks again man! I really missed the diet advice from you. Very cool you explained us. Thanks again!
You're before and after pictures make me depressed. Before is what I've been trying for awhile now....
I just added Intervol cardio sprints outside and well on treadmill but, I prefer outdoors nice video thus far.
Great video! Very helpful guidelines to follow!
Good tips Scott, especially #2
Excellent video and tips. Just the motivation I needed.
Pretty comprehensive! Good work!
Thanks for the vid, kinda confirms I am on the right track, but need to make a few tweaks here and there. For Point #2 I am trying out Daily Undulating Periodisation, the muscle groups are still split, but they take weekly turns at which one gets the HIIT workout.
simple and right in the spot, good advices right here! Good video man!
Hey, Scott do a video on bulking up properly.
Was thinking about this on the way home actually! lol great minds think alike!
Awesome video, bro.
You're a great teacher. :)
Thanks my friend. Glad you enjoyed it and learned something!
For more tips you should join the community and I in the FORUMS on my site! #HTH
www.ScottHErmanFitness.com/forums.php
This is a really good video. Probably one of the best I have seen. If people followed this advice, we would not be needed and be out of a job! haha.. Great work Scott. Keep it up!
IIFYM can work! Its not all about eating "dirty" foods just so you hit your macros.. as long as you work it to roughly 80% "clean" and 20% "dirty" that means not only do you get your macros and micros you also can fit in that little bit of naughty food at the end of the day! This means a more sustainable diet and therefore could stop you from falling off!
This is some great info, Scott.
Thanks Derek! Thanks for watching! :)
I agree in almost everything you said Scott, it´s only that I prefer to keep with the 1 or 2 bodyparts split with heavy weights to help preserve muscle while on a deficit, and let the cardio do the calorie expenditure that is needed. I´ve been subbed since ´10, glad to see you having succes.
Nice Raul! When you already have a low bodyfat this method definitely works. but keep in mind that circuits like THIS Just Lift! Upper Body PUMP! (Muscle Endurance) will certainly burn more calories and preserve muscle. :) Thanks for the support my friend! #HTH
Where´s the Boston accent? I didnt hear "caaaaaabs"...
He wasn't feeling comfortable using it by that time
lollllll
I totally agree with this vid...but just wanted to play devil's advocate for a second lol. You said you won't be able to get on your protein from salad. If one ate nothing but spinach you'd have a 30% protein 14% fat and 55% carbs..even at 2500 you're well over 200g of protein ...great stuff Scott!
Glad you liked the video.. but you also need to keep in mind that the protein absorption rate in vegetables is much lower when compared to meat and dairy. It's around 85% for veggies and 95-97% for meat and dairy so you would need to eat much more veggies to reach the same protein absorption as meat and dairy. Your info is spot on, but the context in which I speak if people who typically try to lose weight will "eat less" and use salad to try to feel full.. they are not thinking about macronutrient ratios. know what I mean brotha?
ScottHermanFitness loool yeah homie i know what u mean brother tyrone jared ma brudda
+Jared Walker Also if you eat more than about 2.5kg of spinach in one sitting it could kill you due to the oxalic acid and you'd need to eat 12kg a day to meet your calorie needs. So spinach is off the table :)
There are three factors in fat loss - exercise, diet, and motivation.
One place I discovered that succeeds in merging these is the Triple trim formula (google it if you're interested) definately the most helpful diet that I've heard of.
Check out the before and after pictures and extraordinary reviews.
Harry and Frank from bodybuildingbros are perfect examples of the people you're saying you've never met in your first point...
Scott ur channel is so informational thank u so much for ur help. Keep doin wat u do
I can relate to Erica when it comes to struggling with getting enough protein and my boyfriend is constantly giving me "the look" for it :X
New subscriber to your channel. Gotta say I wish all fitness channels were as thorough as yours. Great vids keep them up! Quick question. Just finished college football. 6'1" 240lbs. I have a good muscle base but too much body fat from football. What should my macro percentages be to cut? Just wanna get lean like u man!
I am lost about what to eat and not...macros, supplements and the timing. Good video but I probably need some sort of road map.
Great job Scott. Very helpful tips.
Great video Scott, very informative, thanks!
thank you brother for all your hard work and advice .. I'm really grateful, salute you from Egypt !
Awesome Video! Greatly appreciated.
I quit alcohol and fastfood, only changes I made and lost 3kg in 2 months
Good vid. Make a vid showing a body fat cutting circuit.
Thanks Scott, that was so helpful. By the way you look way leaner. Keep it awesome man!
one important thing to note to different trainin' to loose fat: many cardio types can make you loose more muscle, but more importantly you need to still do enough intense trainin' or you will loose muscle instead of fat if you don't put enough strain on those muscles to tell your body it can't afford to shrink their size, just don't ramp up the intensity, but maintain it, way more important than cardio as long as you stay in your slight deficit.
Just the video I needed, I was planning to start cutting on april. Looks like Scott is doing videos for me haha
I can confirm the first point from personal experience: cleaner and more wholesome, micro dense foods WILL make you have lower bodyfat % (and I felt stronger too with faster gains).
I can confirm the next point about limiting calorie deficit from personal experience with slight variation: I dropped daily calorie intake from 2500-3000 calories down to 1000-1200 with extremely small amounts of carbs. I dropped the fat I wanted but also lost muscle mass and strength with it.
IIFYM and eating "whatever fits the macros" left me lacking in micronutrients, gained fat and tired throughout the day. I swapped to "clean" foods and I've maintained my weight for last 2 months yet I've leaned out and feel so much better. My skin even looks better (less breakouts) IIFYM is rather lazy if you ask me
They need to do a video on how to achieve the motivation to do all this...after a 10 hour day at work...just watching the video wore me out.
Very good points you showed us Scott. I'd like to plus an observation that was terrific to me; I used to share my meals in small portions during the day and I observed that I was loosing an opportunity where my body could "learn" to burn fat, always I was hungry, I used to "serve" my body with the easiest supliment of energy, but I wanned it to burn FAT! After searching, I discorvered that it isn't so easy to loose muscles when you're feeling a litle bit hungry after working out and recovering, then I started literally felling hungry for about one hour, no more than that, and I can see clearly that now my body fat has going down! I'd like to know what you think about it, if possible Scott. Thanks!
You're great Scott, thank you for all your hard works
of the very few sports youtubers that doesn't just make up stuff, but matches the literature
i think i got to thank my momma for cooking healthy delicious food for me... my mom never bring us in a fast food chain... now that i am working.. and tried fast food.. it taste disgusting... its just too salty
Wow! What a splendid and informative video, huge fan! When going from a bulking phase (muscle gain/calorie surplus) to a cutting phase (losing fat/calorie deficit), would you recommend only changing your workout by incorporating cardio, as for example using the same program but have HIIT in the end on several days? (of course while keeping to a strict diet! my question is just regarding how much you should change your workout routine when changing phases)
I quit eating fast food every day. I eat it once every other week but at home I eat typical dinner meals but I think they are high on carbs.
I need to eat more fruits and vegs. I have cut back on soda a lot. At the gym I work a lot of muscles like biceps, chest, triceps, shoulders and cardio for 20 mins.
Why did I not find this guy like 3 months ago, would have made way more progress