Yep, defo- since 2013 I've been 110kg - 90kg -75kg - 95kg - 114kg - 95kg - 90kg... guess I'm heading back to75kg... bloody better be with all this hard work..! Thanks for the inspiration Mark!
I was spiraling today, eating multiple breakfast sandwiches, donuts and considering taking a day off. But this may have snapped me out of it so I don't make the situation worse. As always, fantastic video. Thanks, Mark!
Thank you for this comment. My wife and I talk about enjoying the stage of life our infant daughter is in right now rather than looking forward to her next stage. I should also enjoy the progress I'm making in my fitness the same way.
I can 100% relate to this. I spent so much time trying to get to a target weight that I never fully appreciated how good I looked or felt at the time. Never again.
@@bengianacakos3166 People will ask me what I weigh and as a cyclist its a common question. I just reply, I dont know my pants fit comfortably. Weighing myself was always my 1st 'not good enough' stressor so i tossed it. Mark will periodically talk about the book 'Atomic Habits'. This is a misquote from it, I just try and make myself 1% better every day. Also find yourself a like minded group of people, much like you'll find here and challenge yourselves and embrace your struggles together. My workout friends are now my closest personal friends, they were game changers in my journey. You got this.
I am doing a 10K in November. It is my first 10K. I am very excited. I am also almost 100 lbs over weight. I started jogging again a few months ago and have gone from a 22 minute mile….yes yes, I know it’s pathetic…to a 15 minute mile… still pathetic… watching your videos Mark is motivating me. Even if I am dead last, I am going to feel accomplished. I am so dedicated to my first 10K, my kids and my wife decided to join. Our friends are seeing my progress, of which I have physically seen none(darn scales), and have decided to join in. I am happy to say I can jog… yes, just jog, 3 miles without stopping. Thanks for motivation and words of wisdom. Cheers!
Well nobody else replied so I will. That's awesome! Don't know if you've done that 10k yet but best of luck if not. I remember back in middle school struggling to do a 10 minute mile, then freshman year of highschool jogging a mile in 7:30. I'm waaaaay out of shape now but like you starting. Progress is progress and you're making great progress!
I’ll never forget the first time I’d made significant progress with the diet. A close friend said I looked like an anorexic aids victim, think I was about 250 at the time down from 300. I’m at 220 now and me and him don’t hang out so much.
All the people who told me I need to lose weight were the first people to tell me I look sick after I went from 120kg down to 86kg, so confusing at the time.
Toward the end, when you’re talking about seeing out of shape people, who are at different parts in their journey, but have the same mindset of wanting to get better, is profound thinking. This is why people who don’t look shredded should never feel embarrassed to show up at gyms, or events. Everyone has the same goal, to get better.
This, I always try to encourage out of shape people once they start their journey. And always keep telling them, that most gymgoers actually respect them for their decission, since most of us were out of shape when we started.
I’m just starting my fitness journey (at 54) and I was sat here watching smugly thinking “I don’t even like McDonalds”… but then realised that I do like a glass of wine, or three in the evening. I guess you have to know your enemy! Thanks for making the videos, they’re tremendously motivating :-)
Good for you Mark!! Do stuff that's fun, rewarding, and maybe a little crazy, and you'll trigger that part of the brain that says, "Hey, that was fun....let's do it again."
Yeah, I've just ditched my husband's cocktails at 5 and wine with dinner habit. I'm 61 and been sliding backwards and forwards for a year now. Just decided to get serious and this vid has been a great help.
I loved this! I have lost about 18kg and am now vegan. My parents kept joking that I looked sick when they last visited me. That said they are both now actively trying to be healthier. What people say is a reflection of where they are.
My original weight loss was similar to your own. I started at 106kg, went balls to the wall and got down to 80kg and was extremely happy with myself. That lasted about a year before I spiralled downwards and didn’t catch myself until I was 100kg again. Now I sit around 90kg with a much healthier attitude and a much slower rate of weight loss.
Exact same story. Started at 105kg, went down to 75, put on some lean muscle (did a dexa scan to confirm), went upto 79-80kg. Then this covid lockdown happened. No gym, no outdoor activity - gained weight like crazy upto 110kg. Now I'm 94kg and decreasing. I will be very careful about what I eat now. I really don't want to do this massive cut one more time.
I've genuinely never felt more connected to the messages of a UA-camr. Love the channel and the videos speak to my experience (and what I am currently struggling with).
I never comment on videos and after watching this one, I decided to write exactly what you just commented. Soooo, I’ll just add « I second that » instead😂 Great work Mark, you are on point, yet it’s just some common sense. For some reason you’re making these simple notions even easier to grasp and you’re even making people enact some changes or at least motivate then towards actions. Keep up the good work!
Just heard this about 30 minutes ago. A coworker told me that people were going to kick my ass because I had lost too much weight. As of tonight, I am 6 feet tall and 210 pounds...down from 250 lbs last September. He is same height and about 270. Mark, you are spot on. He is insecure about his own fitness.
Loving this channel Mark. As a 58 yo male weighing 350lbs I thought I was doomed to failure. Now at 327 and doing a virtual challenge 3500Km across China on a stationary bike you continue to inspire and motivate by telling it how it is. Want to get fit enough to do a Hyrox in a couple of years, another of your inspirations. Great run by jenna by the way.
Wow! That sounds really cool! I've never heard of anything like what you described with the virtual challenge across China. Do you care to give more info on how to find this type of challenge? Also, it's been a year since your comment, so I hope you have now traversed China on your stationary bike & that you're slaying your health journey! You are motivating me to find a way to get started.
Thank you for this video!!! I’ve been a yo yo dieter for about 7 years and every time I over indulged just once the towel got thrown in and I gained more weight back than I lost 🙄 but I came across your videos in February and they have been such an inspiration! Your binge eating video especially helped me. I now allow the binge process to happen and get back on track as soon as I can, sometimes it’s 24hours sometimes it’s a week but my progress is still on a downward trend and it’s been 3 months now, the longest I’ve ever managed it 😂 I did my first run on February the 8th and it was a painful 5k. But by march 27th on Mother’s Day I ran my first 10k race in 55:58 and all I could think was I was ‘above average’ and in my ‘empty classroom’…. Well I wasn’t there, were about 1000 of us…but all the mums I knew were having a lie in eating lots of food 🙌🙌 And again, Thankyou! I’m 11kg down in 3 months taking it slow and steady because I’m not bothered about weight/how I look as such anymore, but about my running performance (I ran 18k today and felt like a badass 😂) and I know getting in shape will actually help me go faster, not look better in a dress 😂 My next 10k is on the first of may 🙌 (sorry for the monologue🤦♀️😂)
I guess I'm curious how someone would binge for a week. Is mindset "I've already screwed up by having one big meal so I might as well just keep going" ?
Thanks Mark this has just came to me at the right time. I've mountainbiked since the late 90s which eventually led to racing in the UK downhill scenes. I was happy, proud and fit. After coming away from that I found myself back with old friends and a relationship with weekend drinking. Although I did still bike and still do. I knew I was the opposite of where I was really happy. I could feel how far I had fallen from what it takes to be fit enough to even achieve fairly straight forward trail riding. And my drinking didn't get any less. Frustrated, disappointed and at times depressed and angry at my own stupid fault... Then came 2020. I live in a part of Scotland where I can literally throw a stone at my nearest and substantial trails and they just keep getting better the more I head north so does the landscape. I invested, luckily just before Brexit and the pandemic screwed it all up, in a serious new machine because I knew it has always been my one passion. And at the age of 48 knew i really was at the fork in the road. Go left and its diabetes, fatty liver and the joints of an 80 Yr old. Go right and eventually die reasonably fit, healthy and most of all happy. The last two years have seen a roller-coaster from hell. Coming back from ride so pissed off at myself for just being crap would then result in a bout of the fuck it's. 6 beers and food for almost two. Mentally the lockdown has not been kind. But like I said with the opportunities literally on my door step. Opportunities those in cities would killed for I've no excuses. The winter past has been the hardest. I did nothing. I always used to look forward to kitting up and winter walking in the Glen's and hills. The result more pissed ofness and unwanted weight of around nearly 4 stone. I went to see my doctor and sure enough pre diabetic blood! It was now or never. I've always been cheerfully unflappable and steady thinker. And I knew that somewhere I still had that. I've had to dig really fucking deep this time and for the sake of my own welfare, for once, had to push the shit in my life aside it included people I knew but also knew they'll never change and really aren't good for me to be around. Fast forward from early March and I'm half a stone lighter, I'm feeling better some daily yoga and resistance bands., personally I just wanna tone up a bit I'm not looking to be ripped, would rather be fit then pumped. I have a bit of a mountain to climb but lately whether boots or bike that's literally where I been getting to. In essence your video and advice couldn't be any more perfect and at a perfect time. Thank you... Subscribed! 😊
Undoubtedly one of the best videos on UA-cam about fitness and weight loss . You hit the nail on the head with each point especially the comments from other people. Unlike Mark I was effected by the negative comments and it certainly set me back! Keep the videos coming and well done Mark!
As a person that is 38 trying to get back to fit and being 270 when I should be 200-220, your channel is probably the best encouragement on youtube. it is so frustrating not being able to run 3 miles like I used to and sucking at well.....everything. The most difficult is controlling my cravings for fried foods and not doing the work of packing my lunches and making dinner.
Im going through injury right now and overthinking a lot, being scared of falling behind when in reality my body NEEDs rest. but watching your videos is very reassuring and refreshing knowing that everything will get better. Thanks Mark
I subscribed because of this video. This is literally what people need to here. Versus another tip on how some diet type will ensure weight loss. Your points made at the 16:18 mark, about why people make negative comments about goals reached or progress made... Is GOLD! Understanding that your progress shines a light on their lack of progress is literally a major mental block we must keep up so we don't fall victim to our own need for acceptance or need to walk on eggshells. This is such a simple yet profound perspective on that issue that I greatly appreciate. It shows.... Many people, family and friends you hold in high regard, won't be your biggest fans or cheering sections for your own self improvement. MUCH RESPECT MAN.!!!
HI Mark, Recently discovered your channel randomly but I have really been enjoying your videos. I think this video is probably one of the THE most useful “fitness/diet” videos I have ever seen. I am in my mid forties having just had my first child and in an absolute fitness funk. Your point about guilt because of not being able to stick to a routine, followed by a massive blow out junk food session, because “I have already failed anyway” really resonated with me. Thank you - I now feel embarrassed but hopeful my fitness goals can be accomplished.
Your content is approachable, relatable. I lost 30lbs in 2 years, cleaned up the diet and beginning exercise. I hardly stepped on scales, usually a demotivating event. I focused on run times and gym metrics, those were more motivating "numbers" for me than scale numbers.
5 months into my diet/fitness plan and I started doing running with my 16 year old son, bought both of us a pair of running training and now we are collecting medals together and it is thoroughly enjoyable, I get excited looking at future runs we can do. Having fun whilst getting fit makes it a little easier 😊👍🏻
Hey Mark, loving the channel. Down to 235 from nearly 280 last year, I also ran my first marathon a few weeks ago. I have benefited tremendously from your videos and its great to hear running insights from a fellow big dude (I'm 6'3") who has done the work. Another great and insightful video. Cheers.
Well done, but be wary of over running whilst still too heavy. I took up up runnning when 205 pounds, was soon doing regular 12 mile jogs and a few races, lost 30 pounds which was great, but buggered my knees in the process. I should have scaled up more slowly to allow my body to adjust. I stopped running, put on 20 pounds, now slowly shedding it again via cycling instead.
@@ericchild3363 yes very true, last year I got good at running but would get shin splints a lot. Now starting back up again, need to lose weight but thinking of taking rest days of running to do other things like biking or elliptical exercises instead. Thanks for that reminder definitely don’t want to get injured during my journey
@@vog- You are welcome. I am tentatively returning to running and have been amazed and dissappointed to see how hard it is despite being now 184 pounds and quite fit froma lot of cycling. It shows why we should mix several types of exercise, not focus on just one.
@@ericchild3363 100% true, want to mix in exercises as well as weight lifting. It gradually got easier for me as I was losing like 2-3 lbs per week, so being lighter for sure helped. I also started to light jog with those arm pad weights as well, but I guess there’s not much of a point if I still had a lot of weight to lose
This is such a helpful and honest video. Nearly everything resonated with me. The scale for the early weight loss (I’m 5-10, 59 and went from 225 to about 180 over 8 months) and then seeing the fluctuations later as my weight loss flattened. Now, I’m focused more on weight training and cleaning up my eating and drinking so I can reach the level of fitness I want, whatever that is and whatever that weight may be. I’ve never been a binger but the point about accepting setbacks and moving on is emotionally very helpful - sometimes to enjoy life you need to dial back when you travel and I don’t want to feel bad about that. The only thing I would add is that everyone is different, and you need to find what is sustainable for you. Personally, I really struggle with weighing food and counting calories - even though I know how important that is for most - but really enjoy a brisk walk for a couple of hours almost every day - that works for me. Thanks for making it.
Thank you so much. As I hit my mid 30s I noticed my belly doesn’t look as it did 5 years ago. I am motivated to get back into a healthy shape. Subscribed!
Yes, the compounding setbacks is a huge one. I've gone through binge eating streaks. If I had simply thought.... it is okay, no big deal, everything would have been fine. Yet, I ended up getting upset about it and ate more and more as result. My lack of forgiveness over something minor led to what I feared in the first place.... major weight gain.
Your pragmatic, humorous and refreshingly honest take on these questions is massively helpful - inspiring, even. It's a difficult journey we're on, and you're really compassionate and straightforward about it - The message I get from you is 'It's hard work, so be kind to yourself and others, and enjoy the (often tough) journey for what it is' and 'don't take it too seriously', of course. Thanks Mark for sharing, and hope to meet you at the start (or finish) line one day. 👍
First and foremost, thank you. So much good stuff in this video, and not just good advice and information, but also good entertainment. I'd say that is quite underrated, you can put out all the best information in the world, if you don't deliver it in a way that people remember, it's largely a waste of time. And there is a bunch of good, memorable quotes in this. Did I go backwards as often as forwards? Absolutely. Lost track, pretty much gave up, wasted opportunities, listened to the wrong people, all of it. One could say that I'm on the opposite end of the spectrum, starting out at slightly under 160 lbs (at slightly over 6'4'') trying to gain some weight anywhere but the belly... I'll probably hit 220 this year, and the last two years were, 36 years into this, the first time in my life that I looked into the mirror and thought "Nice." And I guess if I had been consistent, I could have been where I am now 10 years ago, easily. At 28. What a difference that would have made. I can't change the past. None of us can. The future though... I'll very much aim to remain above average. And I think what you're representing here is a great mindset for everyone.
Wow. So many of your points hit home there Mark and I have now realised three things: 1 - I've been obsessed with my weight for 45 years, 2 - Being around like-minded runners or cyclists is fantastic and 3 - We have the same mother. 😳
I was diagnosed with T2DM, which was a wake-up call for me, so I started to change my eating habits and started to exercise. First only walking and now I finished a C25K program. I lost 25kg, but still in the overweight range. I experience what you are talking about, people around me are telling me I need to stop losing more. I'll continue I started because I feel fantastic and I try to ignore those comments.
You sir, are an inspiration. I have followed every 'fitness UA-camr' out there, and none of them come close to the quality content of your videos. As soon as you release a new video, I stop what I'm doing, and just watch, completely absorbed. I wasn't even into running when I stumbled across you, and a month later I am buying myself a pair of running shoes and starting something I never thought I could do. So for that, I thank you. Keep up the brilliant content.
Point 4! Oh boy... point 4 hit close to home. Short rundown: I worked 3 years in a lab (very active and busy job) and then got sent home for three months to write a thesis about the stuff I did during those 3 years. During the lab time I had a simple setup: Go to the gym every day before work and if I didn't feel like going to the gym I would run a park run. If social obligations and work allowed for it (guess what in Corona times they often did): Long run on the weekend. Given the active job and lots of workouts I was in really great shape over these three years. Now I am close to finishing the 3 months at home and I am 4 kilos heavier, my lifts have stagnated, I can't run as far or as fast anymore. You would think: "Flexible working hours, no obligations except for sitting at the computer for a few hours a day, thats perfect for working out lots!" Well turned out differently: As soon as structure and consistency were gone I switched to staying up until 3-4 am for writing, worked out only half as much, since it became a hurdle again and generally just became a slug. To this end: Keep up your good habits folks! They are more powerful than you think!
Your matter of fact manner, humour, brilliant editing and the fact your subject matter and issues resonate massively with mine....and I work in Finance....means I've been roaring with laughter, wiping away tears of understanding and nodding in agreement as I feel motivated to keep battling but with a different perspective. A new subscriber here.
This great advice, sensible advice and very inspiring! That last point is so true… About 3 years ago I got my BMI down to bang in the middle of the quoted ‘ideal’ (gone back to a bit out of shape again now🙁). At the time my clinically, morbidly obese sister, in describing me on the phone to my morbidly obese mother, described me as “looking like something from Belsen”!
Found your channel a week ago and have binged my way through your channel. I've lost 10st since last March and since watching your channel have started to take up trail running. Keep making amazing videos and being well above average!
Great video Mark, after 7 years of dieting, I have finally reached the conclusion you made in this video. It take a lot of trail and error to get dieting right.
Videos don’t need to always be entertaining. Some folks out here are just looking for the truth and what we need to hear. Your helping to make a real difference and impact. Thank you.
Solid advice! No. 4 is a true game changer to high achievement. As the old 7P military adage says: Proper Planning and Preparation Prevents Piss Poor Performance.
This is probably one of your most helpful videos. I made a real life change this year and have seen some real progress so far but have been subject to 'negative' comments as you mention in this video.
Great advice. I've allowed a vacation to completely ruin my weight loss efforts numerous times. It's like just having a break to my routine causes me to completely lose my mindset. One thing that has helped me avoid that is try and maintain my nutrition plan while on vacation. I also base 99% of my vacations around hiking in national parks so I am at least still working out while on vacation.
During a covid lockdown, I tried a restricted diet with daily exercize. 3 small healthy meals and 3 healthy smoothies per week for 8 weeks. I lost 1kg. Last November, I did "just say NO-vember". No coffee, no alcohol, no sugar and no starch - just fruit, vegetables, nuts and lean protein. Second diet cleared my head and was much better. Now continuing with low coffee, alcohol, sugar and starch.
I’ve gone from 300 to 200 and many different weights in between since middle school. I’m in the best shape I’ve been in my life, I’m at 210 now and these last 20 lbs I need to lose are the hardest to deal with. Thankfully I’ve made some life changes I realized we’re sabotaging my progress. I just want to be happy regardless of my progress and finding that happiness is difficult because I’ve never been happy with my fitness regardless of my achievements. Body dysmorphia is more difficult to deal with than putting in the work.
Good solid advice. It’s a lifestyle change that takes time. I’m struggling with keeping away from ice cream this past few weeks for example. I have resisted but if I had some it’s not the end of the world. Having this mindset significantly improves many aspects of life. It’s just more relaxed.
So glad you mentioned the surround yourself with good people. I found a triathlon club and it has helped me bounce back from, injury's, a brain tumor and growing to a family of 5 kids. Along with motivating myself around the world and helping me find your vlog.
After losing the weight my hormone meds dragged my weight up regardless of what I ate or how well I exercised. People tried to encourage me with, “you’re gaining muscle,” “you were too thin,” it’ll level out.” None of that was true. Six years later I’m post-menopausal, off the meds, training for my first half and full marathons, and only down 10 lbs after Covid a year ago. It’s disheartening. It’s a challenge. (take it on) It’s prepping every night for tomorrow. It’s a joy to accomplish my workout each day. It’s lonely when support is not visible and when I still look pregnant in photos. I’m working to be a good steward of what God has given me, so I try to focus on His mission and His approval. It’s a challenge.
Thanks Mark! You are my absolute inspiration! Being overweight, out of shape and with a recent cancer diagnosis I have started my journey back to the healthy me I was before life knocked me down. I binge-watch your videos now and its really helping me sticking to my goals!
Man, I can relate to #1 on here... I am just now getting back on the fitness journey after 3 years of everything falling apart with family health and employment chaos. It's been really difficult for me to learn to focus on routine and process rather than performance.
@@ric8167 Unfortunately, the point of my riding my bike is to get better at riding my bike. Losing weight is just an unwelcome side effect. A typical workout in my training plan burns about 800 calories at this point.
Gone backwards for all these reasons, especially the last. I've found scales and weighing myself daily (during weight loss efforts) fantastic though. I had exactly the problem described here... compounding that every day my weight plateaued or went up despite knowing I'd had a calorie deficit it was a compounding setback. Then started looking at the slope of my last 5 days measurements. It became a game to keep that average weight at a challenging level I knew was possible from my last weeks or months. Any setbacks weren't a problem; rather a motivation to double down to preserve my average. Highlight of my morning is checking in to get a buzz from yesterdays efforts. And it caps off any cheat days or setbacks. New line in the sand, tomorrow I'll compare to that and yesterdays setback is in the past.
This is all so true. I lost 4st 7 yrs ago and have put over half of that back on thinking exactly like you did. It’s taken till now for my mind set to change and am 4 weeks into my plan. I feel more educated and feel I can take more control with food. Knowing holidays are not a set back and get straight back to the plan when back home. Role on 2024 💪
I'm so glad you talked about weight. I have told before before thay I'm out of shape and they always say "you look fine" to which I say "thanks but it's not obvious health struggles. I don't breath right, feel strong, etc etc". People don't talk about anything beyond weight and my guess is because it's more complicated and possibly challenges world view when it doesn't have to. Everyone can be happy in their bodies as they wish to look or feel and still be realistic about health and abilities. I like to use weight as a reference but I also don't hold alot of importance in it because it's not the end all be of of information in being comfortable in my body. I recently got a smart scale and never really used scales before. I stagnate alot but I also check muscle mass more than anything since my goals are reducing fat and building muscle. However for me the ultimate reference of personal success is how I feel in my body and looking at my body.
I've lost around 40 lbs about 6 times over about 11 years. Months 1 and 2 were big losses, month 3 not so much and by month 4 I'm gaining. This year same for months 1 to 3 but month still losing although slow and steady. Doing better for a lot of reasons mentioned in this great video.
I really needed to see this video today. My wife has been isolating away from me the kids for the last 8 days now as she has covid. It's the school holidays I've not been able to stick to my usual diet and exercise plan as I'm juggling being a single parent, working a full time job from home and being butler to my wife. I've been stressing that I won't be able to get back on it when the time comes and the progress I've made in two years going from obese couch potato to overweight marathon runner will be undone. This has helped me put it into perspective, it's only 10 days. I can pull it back and it won't take me long to do it. Don't need to compound my setbacks , if you drop your phone and the screen cracks you don't say "oh well, I may as well throw it on the ground a few more times."
I've had lots of periods of starving myself, getting close to what I wanted to weigh, then sliding back to eating junk food and letting it build then, as you said, thinking 'well this pizza isn't gonna change much so I may as well'. Only when I got plantar fasciitis and found my body copes better the healthier I eat did I give myself that kick up the arse that I needed
Fantastic! I started the clip thinking I'd watch a minute or so, ended up watching the whole thing just sitting there quietly. Saved and will be coming back to this one, an instant classic. Very recogniseable and helpful.
Great channel and great advice. You are the kick up the arse I need! 19.5st new~ish runner doing 20 to 25 miles a week and addressing the eating issue. Really enjoying being more structured with my running. Dare I say it……enjoying it. Thanks for the great videos and advice, much appreciated.
It's funny the avoiding idiots bit... I started running around a year ago and very quickly lost about 1.5 stone in weight. The people that have made interesting comments have mainly been people in my family - "ooh you're wasting away", "Ooh you'll disappear soon", "don't take it too far" etc. Yet I'm at 25 percent bodyfat (literally just inside the considered healthy threshold) and I know 100 percent I could afford to easily lose another stone and still be healthy. I feel like there's an element of jealousy and people almost become insecure by seeing other people's improvements - especially when it comes to body weight. Thanks for the videos Mark! Always a good source of inspiration. I have been bad for using my running as an excuse to overindulge recently and I'm hoping to get my diet back on track for 10k season towards the backend of the year! Cheers!
I really like Mark's personality. There are plenty of videos like this online but it's his personality which makes his videos interesting. I can feel his caring coming through the screen. Regarding the topic, I like to think of the body like a huge ocean-going vessel. It changes direction slowly and gradually, trying to maintain homeostasis along the way. You can't (and shouldn't) lose weight quickly or get strong quickly. The body must be dealt with gently through a series of positive changes which transform it over time, not overnight.
Yet another encouraging and informative vlog. One of the most emotional things I see during a parkrun are overweight parkrun runners. Fantastic to see. The effort the pain the mindset they demonstrate is inspirational.
Everything about this was 100% spot on. Sometimes I wonder though, are our failures and inherent part of the success? Would we learn as much or help as many others had we not made all those mistakes? I like to think that periodically stuffing up is just part of being human, it’s what we do after we’ve stuffed up that really counts 💪
The timing on this video is amazing - I'm on the verge on packing it all in after 10 days of being on a downer..... back on the bike tomorrow I think....
Allow me to pass on some (perhaps unsolicited) advice someone gave me one day. Lose the ''I think'' in your last phrase, instead just say that you ARE going to jump on the bike tomorrow. This might not be an effective strategy for everyone, and I understand it may seem incredibly nit picky, but for me it helped to not make any excuses for not doing something. Often times it can be little things that make us change our minds whether or not we want to hop on that bike, and every little bit you can do to help avoid that is something to consider doing imo. Do with that advice what you want. Good luck on your journey!
Hi Mark. Really motivating content! You make so much sense. Even at my leanest I was so self critical about my progress, ended up getting a burnout and stalled all my progress. The key is to stay motivated and celebrate yourself - even when you feel you can’t. I am back to a healthy lifestyle and trying to cope with my current setback.. I know it’s possible to come back stronger as long as I believe in myself😄
Hey I just want to say that this was hugely beneficial for me to listen to because nobody really addresses those negative comments. Several years ago I lost a bunch of weight with diet alone just so that I would be less crazy on my joints and stuff and then people reacted so negatively like I aged I looked on healthy and I should eat something with a face you know stuff like that it was really harsh and the other people who should have noticed at least that I've lost weight said nothing and I barely heard I'm there with three people that were positive about my change in a healthy changes. So I kind of went through years of unhealthy eating again and kind of emotionally lost about it and this video really helps because I don't think anybody really talks about that kind of chatter that happens when you do lose weight and people start telling you how unhealthy you look and eat something with a face it was very very bad and emotionally harsh
Man you are 100% spot on with everything you said. The part about people these days being conditioned to think that an overweight figure is normal and healthy weight is 'skinny' is so, so true!
I fixed my diet last year, lost 30lbs, fell off the plan, gained 25lbs, and got back on the plan last month. I have 100lbs to lose, roughly, to get to the ballpark level of fitness I'm interested in (actual goals are running/cycling distance/speed based with flexibility achievements). I bought a Garmin Forerunner 245 last week so I could train at *my level* of fitness with HR Zone training. Biggest things helping me are 1, videos like yours to remind me that I can keep moving forward even when I fall backwards (and that my body can do way more than I know) and 2, the Garmin weekly averages/totals that remind me that 1 binge doesn't ruin everything and I feel better with 2+ runs a week (even if I'm only running for 30sec at a time) so I should get back on the trail before my next meal. Anyway, love your videos. If I wasn't already subscribed I'd subscribe today.
I'm on a similar journey to yourself. November 2020 I decided I had enough after battling with my weight most of my life, I finally decided to make a change. At the start I was 18st 7 it was small changes, swapping certain foods and finding the lowest calorie options as possible. At the start of this year I started to focus more on calorie counting and properly tracking my food. I only run at the moment and I also do hiit workouts in between. My current weight is 12st 6 so obviously what I have been doing is working to an extent. My running has taking me from over 1 hour for a 5k to now 28mins for a 5k, My week consists of running 10miles once a week, a 5k twice a week and an 8 to 10k once a week with hiit workouts in between and 1 rest day. My issue at the moment is stubborn belly fat that just does not seem to budge at all. I'm wondering if you have any tips or if you experienced this and if it was just eventually over time it eventually went away with consistent training. I won't be disheartened and my attitude towards food and exercise especially running has completely changed so I know that I won't revert to my old ways. Also have my first half marathon coming up on 29th May in Edinburgh which I am so excited about. Any help/tips towards anything I have mentioned would be a massive help to me in my own journey. Keep up the good work mate and thank you so much for this channel its an inspiration and I have already learned so much through your videos so thank you 👍💪🏃
My advice is to read the post from Leo Van Duyn. "Don't underestimate the progress you have made". What you have achieved is remarkable. I bet most people 18st 7 in November 2020 now weigh significantly more and are suffering or have suffered poor health because of it. A happy few may have lost a stone and kept it off, but you have achieved big time, be proud of that little belly fat (because it isn't big belly fat) and keep doing what you are doing.
That's outstanding progress! Congratulations! The body seems to store fat in a way that keeps it balanced; so fat goes to the belly first, and sort of radiates outward from there. So as the body burns that fat, the process is reversed, and the belly, lower back, and inside of thighs, seem to be the last places of fat storage, to be used up. So IMO, that's probably a solid part of the equation. Other things you can look at, are things like "inflammation" and foods that keep your "inflammation markers" high. You might like the info by Dr. Gundry, and also his "yes and no" food list, which you can find quickly via an internet search. Try working off his "yes" list primarily, and see what happens. You may find that you start feeling a lot better over all, and that your joints start feeling better. There's also a whole line of thinking and probably research, about storing fat in the mid-section, as a response to a very stressful life, whether it's job related, or something else. It's that whole concept of adrenalin, and the body's response, and cladding the mid section and organs with fat, as protection from the perceived "threat." Maybe another thing to consider, is grain consumption, whether it's food, or alcoholic beverages, it's very fat generating in the mid-section. Keep up the excellent work.
Not a new video I know, but great content (as always) that's relevant at any time! I do enjoy your sense of humor, as well as the very sensible, grounded advice. Right off for a Sunday slow run after Park Run yesterday 🏃👍
Avoid Idiots...ABSOLUTELY!!! I have lost two and a half stone in the past year. When I was overweight nobody said anything. Now I've trimmed down to a healthy weight (and am able to fire out a not too shabby half marathon time) EVERYONE has something to say about how I look! 'Too thin... are you eating? Emaciated... you're shrinking...look like a skeleton... don't lose too much more' etc etc etc. It's like open season!
This is so great. I've yo-yo'd a few times and can certainly relate to the notion that I would self-sabotage if all conditions weren't perfect. It was either cycle 20 miles per day and lift weights for 2 hours, or nothing at all. I'm back on the grind now and just focusing on getting to a healthy weight and sensible diet without going extreme. Thanks for this video.
Your video's motivated me to start working out again. Bought a treadmill and a kickr bike to get started again. I was at my worst i've ever been a few months ago gasping for air every now and than with doing nothing and getting health issues at random. Lost around 6 KG now and counting.
Great Channel. I stumbled upon your Ultra Watch review, but have really enjoyed your fitness vids. Excellent content and analysis. For me, it is about consistency. I am 58yo. When I was 50 I weighed 300# at 6'4". After a health scare, I committed myself to fitness. For the last 4y I have maintained 210#. Every morning I start out 100 push-ups followed by 5K run. Also, I practice INT fasting - no food from 8P-12N; and I eat fairly clean. This is my baseline if I do nothing else and it has become a habit that I actually enjoy. I mix in other stuff throughout the week - 1000m swim, free weights, HITT, mountain biking etc.
18:30 same reason I love when out of shape people pass me on ebikes, makes me happy they get to do what im doing and we can share that experience in a way without having to be in the same place in our lives
Love your channel Mark! I turn fifty in a few months and am about to do my first 50k ultra in August. This has been a goal of mine for several years and you have helped me tremendously. Thanks again!
This is the best message I have heard so far. Iv was on a week fast and lost almost 11lb. I was doing a little exercise and just drinking water and coffee. That was 4 weeks ago. I have gone on to lose 4 more lb and have been getting really fed up with myself.his advice is great advice. I used to be a one meal a day person, then came lockdown and over that 2 year period I manged to get almost 3 stone and I'm only 5ft. It didn't help that I hurt my back during lockdown and now have a bulging disc. Anyway i should be proud of myself not getting fed up as tho iv failed . Its not as tho iv even eat much . Its the weighing myself ever day.im glad I weighed myself to give me the wake up call I needed. Yet now I'm on them ever morning. This is stupid . Everything he he saying is what I'm saying lol.
Thank you Mark! I've lost 4kg in a month since I started watching your channel! I used intermittent fasting with calorie counting using MyFitnessPal and my rowing. It's a combination I can fit into my life and it's working! Thank you! 👍👍⭐️⭐️⭐️
I'm a fat bloke trying his best but failing more than succeeding. I recently found your channel and am really enjoying it. I'll get there, i guess, but that first step is always the scariest one as i'm almost pre tuned with the previous failures, if that makes sense, so feel what's the point of trying again! The measuring broccoli bit in this video made me proper lol. cheers.
Great video Mark , a lot to take away from it . My fitness journey started again in January , and removed a few obstacles to make it enjoyable. So much so at 46 I do my first hyrox in January next year at Manchester and cannot wait . 👍👍
I think for content I would watch you cook your every day stuff, will tennyson style. Love your quality content, especially with humour, sets you apart
Another reason for the comments is that if you've spent so much of your life overweight then people become accustomed to how you look, so the minute you no longer look like their mental image of you then there must be "something wrong with you".
The compounding effect analogy really hit home with me. I think it is strange how I totally get it with regards to investing. I don't care if stocks are falling, I just hold on and sit it out, while I haven't really considered how it applies to my "losing weight, fall off the wagon - cycle". It is so apparently obvious, but I was still completely blind to it. Applies in the end to sooo many things in life. The good habits that just help you be a better version of yourself. Much appreciated!
VERY good advise... I've been in to fitness since I was 15... 17 years later at 32 and my body doesn't quite react in the same way to dieting... After about 25/26 I noticed I started to gain weight, it then became a constant yo-yo battle going from ripped to overweight with man boobs and the back to ripped 6 pack again... I was either all in or all out and seeking out a more stable sustainable physique has definitely taken me many years to get right... I found it MUCH harder to motivate myself when I was out of shape and just generally lazy and weak... It's definitely easier to stay in shape and not go too far from it... Once you start putting large amounts of fat on it negatively impacts everything and really changes your energy levels.
What's striking is...looking at any old b&w images of how society once looked. And seeing how "thin" they all were! No TV, no cars, no "convenience". Yet, things for done. Ok, ok...sure there was a downside (plenty) to those times, but it's Hopeful realizing there really is no reason for Humans to NOT be more fit. GREAT video, & thanks for the heartfelt advice!
Anybody else go backwards as often as forwards or just me 😂
Yep, defo- since 2013 I've been 110kg - 90kg -75kg - 95kg - 114kg - 95kg - 90kg... guess I'm heading back to75kg... bloody better be with all this hard work..! Thanks for the inspiration Mark!
Injury depression. When I can't exercise, the crisps come out.
I was spiraling today, eating multiple breakfast sandwiches, donuts and considering taking a day off. But this may have snapped me out of it so I don't make the situation worse.
As always, fantastic video. Thanks, Mark!
@@tonywackett326 I hear that! We are our own enemy!
If you looked at the graph of my weight loss over the last 3-4 years, it's one hell of a roller coaster.
My Biggest mistake over my 12 year journey was not appreciating my progress at the time and only seeing what I wasn't. Good Stuff - Leo
Thats a good one! It's only since I started doing UA-cam and comparing how I look/looked that I realise the leaps!
Thank you for this comment. My wife and I talk about enjoying the stage of life our infant daughter is in right now rather than looking forward to her next stage. I should also enjoy the progress I'm making in my fitness the same way.
I can 100% relate to this. I spent so much time trying to get to a target weight that I never fully appreciated how good I looked or felt at the time. Never again.
I feel this deeply! I am stuck in a loop of "not good enough" that ultimately derails me.
@@bengianacakos3166 People will ask me what I weigh and as a cyclist its a common question. I just reply, I dont know my pants fit comfortably. Weighing myself was always my 1st 'not good enough' stressor so i tossed it. Mark will periodically talk about the book 'Atomic Habits'. This is a misquote from it, I just try and make myself 1% better every day. Also find yourself a like minded group of people, much like you'll find here and challenge yourselves and embrace your struggles together. My workout friends are now my closest personal friends, they were game changers in my journey. You got this.
I am doing a 10K in November. It is my first 10K. I am very excited. I am also almost 100 lbs over weight. I started jogging again a few months ago and have gone from a 22 minute mile….yes yes, I know it’s pathetic…to a 15 minute mile… still pathetic… watching your videos Mark is motivating me. Even if I am dead last, I am going to feel accomplished. I am so dedicated to my first 10K, my kids and my wife decided to join. Our friends are seeing my progress, of which I have physically seen none(darn scales), and have decided to join in. I am happy to say I can jog… yes, just jog, 3 miles without stopping. Thanks for motivation and words of wisdom. Cheers!
Well nobody else replied so I will. That's awesome! Don't know if you've done that 10k yet but best of luck if not. I remember back in middle school struggling to do a 10 minute mile, then freshman year of highschool jogging a mile in 7:30. I'm waaaaay out of shape now but like you starting. Progress is progress and you're making great progress!
You've shaved 7 minutes off your mile time! 😱 Incredible progress!
How did you go? Well done you for putting in the effort, I am sure your Wife and kids are proud of you no matter where you finished! 💪🏼
Good luck! I hope you are still going strong 😊
How’d the 10k go??
I’ll never forget the first time I’d made significant progress with the diet.
A close friend said I looked like an anorexic aids victim, think I was about 250 at the time down from 300.
I’m at 220 now and me and him don’t hang out so much.
I had the same thing 😂👌🏻
All the people who told me I need to lose weight were the first people to tell me I look sick after I went from 120kg down to 86kg, so confusing at the time.
First time I heard the term skinny fat 😂 people amuse me
how tall?
Yep, drop friends like that like a bad habit
Your ability to drop your ego, make fun of yourself and share relatable and well grounded advice is just unmatched here on UA-cam. Thank you Mark!
thanks 🙏
Toward the end, when you’re talking about seeing out of shape people, who are at different parts in their journey, but have the same mindset of wanting to get better, is profound thinking. This is why people who don’t look shredded should never feel embarrassed to show up at gyms, or events. Everyone has the same goal, to get better.
This, I always try to encourage out of shape people once they start their journey. And always keep telling them, that most gymgoers actually respect them for their decission, since most of us were out of shape when we started.
I’m just starting my fitness journey (at 54) and I was sat here watching smugly thinking “I don’t even like McDonalds”… but then realised that I do like a glass of wine, or three in the evening. I guess you have to know your enemy! Thanks for making the videos, they’re tremendously motivating :-)
Good for you Mark!! Do stuff that's fun, rewarding, and maybe a little crazy, and you'll trigger that part of the brain that says, "Hey, that was fun....let's do it again."
Yeah, I've just ditched my husband's cocktails at 5 and wine with dinner habit. I'm 61 and been sliding backwards and forwards for a year now. Just decided to get serious and this vid has been a great help.
I loved this! I have lost about 18kg and am now vegan. My parents kept joking that I looked sick when they last visited me. That said they are both now actively trying to be healthier. What people say is a reflection of where they are.
Tell your parents that they are toxic
My original weight loss was similar to your own. I started at 106kg, went balls to the wall and got down to 80kg and was extremely happy with myself. That lasted about a year before I spiralled downwards and didn’t catch myself until I was 100kg again. Now I sit around 90kg with a much healthier attitude and a much slower rate of weight loss.
i guess that lockdown bullshit hit all of us. doesnt mean we have to be fat again in 20 years. you know how its done, now do what you want.
Exact same story. Started at 105kg, went down to 75, put on some lean muscle (did a dexa scan to confirm), went upto 79-80kg. Then this covid lockdown happened. No gym, no outdoor activity - gained weight like crazy upto 110kg. Now I'm 94kg and decreasing. I will be very careful about what I eat now. I really don't want to do this massive cut one more time.
Common story, been there myself. Good job coming through the other side and hitting a happy balance.
I've genuinely never felt more connected to the messages of a UA-camr. Love the channel and the videos speak to my experience (and what I am currently struggling with).
I never comment on videos and after watching this one, I decided to write exactly what you just commented. Soooo, I’ll just add « I second that » instead😂 Great work Mark, you are on point, yet it’s just some common sense. For some reason you’re making these simple notions even easier to grasp and you’re even making people enact some changes or at least motivate then towards actions. Keep up the good work!
The level of comments are above average.
Just heard this about 30 minutes ago. A coworker told me that people were going to kick my ass because I had lost too much weight. As of tonight, I am 6 feet tall and 210 pounds...down from 250 lbs last September.
He is same height and about 270.
Mark, you are spot on. He is insecure about his own fitness.
Yep - insane world. At 270 he might be able to sit on you till you admit defeat 😂
Loving this channel Mark. As a 58 yo male weighing 350lbs I thought I was doomed to failure. Now at 327 and doing a virtual challenge 3500Km across China on a stationary bike you continue to inspire and motivate by telling it how it is. Want to get fit enough to do a Hyrox in a couple of years, another of your inspirations.
Great run by jenna by the way.
Wow! That sounds really cool! I've never heard of anything like what you described with the virtual challenge across China. Do you care to give more info on how to find this type of challenge? Also, it's been a year since your comment, so I hope you have now traversed China on your stationary bike & that you're slaying your health journey! You are motivating me to find a way to get started.
The Conqueror virtual challenges are great!
Thank you for this video!!! I’ve been a yo yo dieter for about 7 years and every time I over indulged just once the towel got thrown in and I gained more weight back than I lost 🙄 but I came across your videos in February and they have been such an inspiration! Your binge eating video especially helped me. I now allow the binge process to happen and get back on track as soon as I can, sometimes it’s 24hours sometimes it’s a week but my progress is still on a downward trend and it’s been 3 months now, the longest I’ve ever managed it 😂 I did my first run on February the 8th and it was a painful 5k. But by march 27th on Mother’s Day I ran my first 10k race in 55:58 and all I could think was I was ‘above average’ and in my ‘empty classroom’…. Well I wasn’t there, were about 1000 of us…but all the mums I knew were having a lie in eating lots of food 🙌🙌 And again, Thankyou! I’m 11kg down in 3 months taking it slow and steady because I’m not bothered about weight/how I look as such anymore, but about my running performance (I ran 18k today and felt like a badass 😂) and I know getting in shape will actually help me go faster, not look better in a dress 😂 My next 10k is on the first of may 🙌 (sorry for the monologue🤦♀️😂)
I guess I'm curious how someone would binge for a week. Is mindset "I've already screwed up by having one big meal so I might as well just keep going" ?
That’s incredible progress. Power to you
Thanks Mark this has just came to me at the right time. I've mountainbiked since the late 90s which eventually led to racing in the UK downhill scenes. I was happy, proud and fit. After coming away from that I found myself back with old friends and a relationship with weekend drinking. Although I did still bike and still do. I knew I was the opposite of where I was really happy. I could feel how far I had fallen from what it takes to be fit enough to even achieve fairly straight forward trail riding. And my drinking didn't get any less. Frustrated, disappointed and at times depressed and angry at my own stupid fault... Then came 2020. I live in a part of Scotland where I can literally throw a stone at my nearest and substantial trails and they just keep getting better the more I head north so does the landscape. I invested, luckily just before Brexit and the pandemic screwed it all up, in a serious new machine because I knew it has always been my one passion. And at the age of 48 knew i really was at the fork in the road. Go left and its diabetes, fatty liver and the joints of an 80 Yr old. Go right and eventually die reasonably fit, healthy and most of all happy. The last two years have seen a roller-coaster from hell. Coming back from ride so pissed off at myself for just being crap would then result in a bout of the fuck it's. 6 beers and food for almost two. Mentally the lockdown has not been kind. But like I said with the opportunities literally on my door step. Opportunities those in cities would killed for I've no excuses. The winter past has been the hardest. I did nothing. I always used to look forward to kitting up and winter walking in the Glen's and hills. The result more pissed ofness and unwanted weight of around nearly 4 stone. I went to see my doctor and sure enough pre diabetic blood! It was now or never. I've always been cheerfully unflappable and steady thinker. And I knew that somewhere I still had that. I've had to dig really fucking deep this time and for the sake of my own welfare, for once, had to push the shit in my life aside it included people I knew but also knew they'll never change and really aren't good for me to be around. Fast forward from early March and I'm half a stone lighter, I'm feeling better some daily yoga and resistance bands., personally I just wanna tone up a bit I'm not looking to be ripped, would rather be fit then pumped. I have a bit of a mountain to climb but lately whether boots or bike that's literally where I been getting to. In essence your video and advice couldn't be any more perfect and at a perfect time. Thank you... Subscribed! 😊
Undoubtedly one of the best videos on UA-cam about fitness and weight loss . You hit the nail on the head with each point especially the comments from other people. Unlike Mark I was effected by the negative comments and it certainly set me back! Keep the videos coming and well done Mark!
As a person that is 38 trying to get back to fit and being 270 when I should be 200-220, your channel is probably the best encouragement on youtube. it is so frustrating not being able to run 3 miles like I used to and sucking at well.....everything. The most difficult is controlling my cravings for fried foods and not doing the work of packing my lunches and making dinner.
"You're not completely alone in this quest for improvement."
I could use that reminder every now and then
Just found Mark's channel a couple of weeks ago. Can already tell he's going places on UA-cam!
Im going through injury right now and overthinking a lot, being scared of falling behind when in reality my body NEEDs rest. but watching your videos is very reassuring and refreshing knowing that everything will get better. Thanks Mark
I subscribed because of this video. This is literally what people need to here. Versus another tip on how some diet type will ensure weight loss. Your points made at the 16:18 mark, about why people make negative comments about goals reached or progress made... Is GOLD! Understanding that your progress shines a light on their lack of progress is literally a major mental block we must keep up so we don't fall victim to our own need for acceptance or need to walk on eggshells.
This is such a simple yet profound perspective on that issue that I greatly appreciate. It shows.... Many people, family and friends you hold in high regard, won't be your biggest fans or cheering sections for your own self improvement. MUCH RESPECT MAN.!!!
HI Mark, Recently discovered your channel randomly but I have really been enjoying your videos. I think this video is probably one of the THE most useful “fitness/diet” videos I have ever seen. I am in my mid forties having just had my first child and in an absolute fitness funk. Your point about guilt because of not being able to stick to a routine, followed by a massive blow out junk food session, because “I have already failed anyway” really resonated with me. Thank you - I now feel embarrassed but hopeful my fitness goals can be accomplished.
Happy to help!!! Mid 40’s is a great time. Just plan on turning 50 in Awesome shape. Perfect target!
Your content is approachable, relatable. I lost 30lbs in 2 years, cleaned up the diet and beginning exercise. I hardly stepped on scales, usually a demotivating event. I focused on run times and gym metrics, those were more motivating "numbers" for me than scale numbers.
5 months into my diet/fitness plan and I started doing running with my 16 year old son, bought both of us a pair of running training and now we are collecting medals together and it is thoroughly enjoyable, I get excited looking at future runs we can do. Having fun whilst getting fit makes it a little easier 😊👍🏻
Hey Mark, loving the channel. Down to 235 from nearly 280 last year, I also ran my first marathon a few weeks ago. I have benefited tremendously from your videos and its great to hear running insights from a fellow big dude (I'm 6'3") who has done the work. Another great and insightful video. Cheers.
Well done, but be wary of over running whilst still too heavy. I took up up runnning when 205 pounds, was soon doing regular 12 mile jogs and a few races, lost 30 pounds which was great, but buggered my knees in the process. I should have scaled up more slowly to allow my body to adjust. I stopped running, put on 20 pounds, now slowly shedding it again via cycling instead.
@@ericchild3363 yes very true, last year I got good at running but would get shin splints a lot. Now starting back up again, need to lose weight but thinking of taking rest days of running to do other things like biking or elliptical exercises instead. Thanks for that reminder definitely don’t want to get injured during my journey
@@vog- You are welcome. I am tentatively returning to running and have been amazed and dissappointed to see how hard it is despite being now 184 pounds and quite fit froma lot of cycling. It shows why we should mix several types of exercise, not focus on just one.
@@ericchild3363 100% true, want to mix in exercises as well as weight lifting. It gradually got easier for me as I was losing like 2-3 lbs per week, so being lighter for sure helped. I also started to light jog with those arm pad weights as well, but I guess there’s not much of a point if I still had a lot of weight to lose
@@ericchild3363 Yep quite right.
Remaining calm when things are not moving forwards is one of the best lines/comments I’ve ever heard… thank you!
This is such a helpful and honest video. Nearly everything resonated with me. The scale for the early weight loss (I’m 5-10, 59 and went from 225 to about 180 over 8 months) and then seeing the fluctuations later as my weight loss flattened. Now, I’m focused more on weight training and cleaning up my eating and drinking so I can reach the level of fitness I want, whatever that is and whatever that weight may be. I’ve never been a binger but the point about accepting setbacks and moving on is emotionally very helpful - sometimes to enjoy life you need to dial back when you travel and I don’t want to feel bad about that. The only thing I would add is that everyone is different, and you need to find what is sustainable for you. Personally, I really struggle with weighing food and counting calories - even though I know how important that is for most - but really enjoy a brisk walk for a couple of hours almost every day - that works for me. Thanks for making it.
Thank you so much. As I hit my mid 30s I noticed my belly doesn’t look as it did 5 years ago. I am motivated to get back into a healthy shape. Subscribed!
Yes, the compounding setbacks is a huge one. I've gone through binge eating streaks. If I had simply thought.... it is okay, no big deal, everything would have been fine. Yet, I ended up getting upset about it and ate more and more as result. My lack of forgiveness over something minor led to what I feared in the first place.... major weight gain.
Your pragmatic, humorous and refreshingly honest take on these questions is massively helpful - inspiring, even. It's a difficult journey we're on, and you're really compassionate and straightforward about it - The message I get from you is 'It's hard work, so be kind to yourself and others, and enjoy the (often tough) journey for what it is' and 'don't take it too seriously', of course. Thanks Mark for sharing, and hope to meet you at the start (or finish) line one day. 👍
First and foremost, thank you. So much good stuff in this video, and not just good advice and information, but also good entertainment. I'd say that is quite underrated, you can put out all the best information in the world, if you don't deliver it in a way that people remember, it's largely a waste of time. And there is a bunch of good, memorable quotes in this.
Did I go backwards as often as forwards? Absolutely. Lost track, pretty much gave up, wasted opportunities, listened to the wrong people, all of it. One could say that I'm on the opposite end of the spectrum, starting out at slightly under 160 lbs (at slightly over 6'4'') trying to gain some weight anywhere but the belly... I'll probably hit 220 this year, and the last two years were, 36 years into this, the first time in my life that I looked into the mirror and thought "Nice." And I guess if I had been consistent, I could have been where I am now 10 years ago, easily. At 28. What a difference that would have made. I can't change the past. None of us can. The future though... I'll very much aim to remain above average. And I think what you're representing here is a great mindset for everyone.
'Plan, so good things are unavoidable'. Great quote. Loved the video. Many thanks!
Wow. So many of your points hit home there Mark and I have now realised three things: 1 - I've been obsessed with my weight for 45 years, 2 - Being around like-minded runners or cyclists is fantastic and 3 - We have the same mother. 😳
mums - who'd have 'em!
I was diagnosed with T2DM, which was a wake-up call for me, so I started to change my eating habits and started to exercise. First only walking and now I finished a C25K program. I lost 25kg, but still in the overweight range. I experience what you are talking about, people around me are telling me I need to stop losing more. I'll continue I started because I feel fantastic and I try to ignore those comments.
This is EXACTLY what I needed to see at EXACTLY the right time. Please may I extend a genuine heartfelt thank you
You sir, are an inspiration. I have followed every 'fitness UA-camr' out there, and none of them come close to the quality content of your videos. As soon as you release a new video, I stop what I'm doing, and just watch, completely absorbed. I wasn't even into running when I stumbled across you, and a month later I am buying myself a pair of running shoes and starting something I never thought I could do. So for that, I thank you. Keep up the brilliant content.
Point 4! Oh boy... point 4 hit close to home.
Short rundown: I worked 3 years in a lab (very active and busy job) and then got sent home for three months to write a thesis about the stuff I did during those 3 years.
During the lab time I had a simple setup: Go to the gym every day before work and if I didn't feel like going to the gym I would run a park run. If social obligations and work allowed for it (guess what in Corona times they often did): Long run on the weekend.
Given the active job and lots of workouts I was in really great shape over these three years. Now I am close to finishing the 3 months at home and I am 4 kilos heavier, my lifts have stagnated, I can't run as far or as fast anymore.
You would think: "Flexible working hours, no obligations except for sitting at the computer for a few hours a day, thats perfect for working out lots!"
Well turned out differently: As soon as structure and consistency were gone I switched to staying up until 3-4 am for writing, worked out only half as much, since it became a hurdle again and generally just became a slug.
To this end: Keep up your good habits folks! They are more powerful than you think!
Your matter of fact manner, humour, brilliant editing and the fact your subject matter and issues resonate massively with mine....and I work in Finance....means I've been roaring with laughter, wiping away tears of understanding and nodding in agreement as I feel motivated to keep battling but with a different perspective. A new subscriber here.
This great advice, sensible advice and very inspiring!
That last point is so true…
About 3 years ago I got my BMI down to bang in the middle of the quoted ‘ideal’ (gone back to a bit out of shape again now🙁). At the time my clinically, morbidly obese sister, in describing me on the phone to my morbidly obese mother, described me as “looking like something from Belsen”!
"Life is complicated, shit happens. When it does, don't make it worse" excellent advice and a great video.
All the stuff I've been saying to my clients for years, superb job Mark. Love the humour and delivery, top marks!
Found your channel a week ago and have binged my way through your channel.
I've lost 10st since last March and since watching your channel have started to take up trail running.
Keep making amazing videos and being well above average!
That's the healthy binging 😂😂
Great vid…. 57 yrs old…. Been on my fitness journey for 2 yrs…. Been coming along! These vids help much!
Great video Mark, after 7 years of dieting, I have finally reached the conclusion you made in this video. It take a lot of trail and error to get dieting right.
Videos don’t need to always be entertaining. Some folks out here are just looking for the truth and what we need to hear. Your helping to make a real difference and impact. Thank you.
Solid advice! No. 4 is a true game changer to high achievement.
As the old 7P military adage says: Proper Planning and Preparation Prevents Piss Poor Performance.
This is probably one of your most helpful videos. I made a real life change this year and have seen some real progress so far but have been subject to 'negative' comments as you mention in this video.
Great advice. I've allowed a vacation to completely ruin my weight loss efforts numerous times. It's like just having a break to my routine causes me to completely lose my mindset. One thing that has helped me avoid that is try and maintain my nutrition plan while on vacation. I also base 99% of my vacations around hiking in national parks so I am at least still working out while on vacation.
During a covid lockdown, I tried a restricted diet with daily exercize. 3 small healthy meals and 3 healthy smoothies per week for 8 weeks. I lost 1kg. Last November, I did "just say NO-vember". No coffee, no alcohol, no sugar and no starch - just fruit, vegetables, nuts and lean protein. Second diet cleared my head and was much better. Now continuing with low coffee, alcohol, sugar and starch.
I’ve gone from 300 to 200 and many different weights in between since middle school. I’m in the best shape I’ve been in my life, I’m at 210 now and these last 20 lbs I need to lose are the hardest to deal with. Thankfully I’ve made some life changes I realized we’re sabotaging my progress. I just want to be happy regardless of my progress and finding that happiness is difficult because I’ve never been happy with my fitness regardless of my achievements. Body dysmorphia is more difficult to deal with than putting in the work.
Good solid advice. It’s a lifestyle change that takes time. I’m struggling with keeping away from ice cream this past few weeks for example. I have resisted but if I had some it’s not the end of the world. Having this mindset significantly improves many aspects of life. It’s just more relaxed.
So glad you mentioned the surround yourself with good people. I found a triathlon club and it has helped me bounce back from, injury's, a brain tumor and growing to a family of 5 kids. Along with motivating myself around the world and helping me find your vlog.
After losing the weight my hormone meds dragged my weight up regardless of what I ate or how well I exercised. People tried to encourage me with, “you’re gaining muscle,” “you were too thin,” it’ll level out.” None of that was true. Six years later I’m post-menopausal, off the meds, training for my first half and full marathons, and only down 10 lbs after Covid a year ago.
It’s disheartening.
It’s a challenge. (take it on)
It’s prepping every night for tomorrow.
It’s a joy to accomplish my workout each day.
It’s lonely when support is not visible and when I still look pregnant in photos.
I’m working to be a good steward of what God has given me, so I try to focus on His mission and His approval. It’s a challenge.
Thanks Mark! You are my absolute inspiration! Being overweight, out of shape and with a recent cancer diagnosis I have started my journey back to the healthy me I was before life knocked me down. I binge-watch your videos now and its really helping me sticking to my goals!
Man, I can relate to #1 on here... I am just now getting back on the fitness journey after 3 years of everything falling apart with family health and employment chaos. It's been really difficult for me to learn to focus on routine and process rather than performance.
Just found your videos today and subbed. 8 months into lifestyle change and 43.1Kgs down. 💪💪😎😎
I love the way you make jokes but look serious. Quality is excellent, keep on with the good work .
As a 6'1'' skinny fella that's had more issues putting weight on than keeping it off I still find alot of your stuff inspiring. I also like Nixon.
Same here. I need advice on how to make up for the 900-1200 extra calories I burned on the bike without eating a lot of crap food.
Do less cardio and more high intensity training and weights.
@@ric8167 Unfortunately, the point of my riding my bike is to get better at riding my bike. Losing weight is just an unwelcome side effect. A typical workout in my training plan burns about 800 calories at this point.
Gone backwards for all these reasons, especially the last.
I've found scales and weighing myself daily (during weight loss efforts) fantastic though.
I had exactly the problem described here... compounding that every day my weight plateaued or went up despite knowing I'd had a calorie deficit it was a compounding setback.
Then started looking at the slope of my last 5 days measurements. It became a game to keep that average weight at a challenging level I knew was possible from my last weeks or months. Any setbacks weren't a problem; rather a motivation to double down to preserve my average.
Highlight of my morning is checking in to get a buzz from yesterdays efforts. And it caps off any cheat days or setbacks. New line in the sand, tomorrow I'll compare to that and yesterdays setback is in the past.
This is all so true. I lost 4st 7 yrs ago and have put over half of that back on thinking exactly like you did. It’s taken till now for my mind set to change and am 4 weeks into my plan. I feel more educated and feel I can take more control with food. Knowing holidays are not a set back and get straight back to the plan when back home. Role on 2024 💪
I'm so glad you talked about weight. I have told before before thay I'm out of shape and they always say "you look fine" to which I say "thanks but it's not obvious health struggles. I don't breath right, feel strong, etc etc". People don't talk about anything beyond weight and my guess is because it's more complicated and possibly challenges world view when it doesn't have to. Everyone can be happy in their bodies as they wish to look or feel and still be realistic about health and abilities.
I like to use weight as a reference but I also don't hold alot of importance in it because it's not the end all be of of information in being comfortable in my body. I recently got a smart scale and never really used scales before. I stagnate alot but I also check muscle mass more than anything since my goals are reducing fat and building muscle. However for me the ultimate reference of personal success is how I feel in my body and looking at my body.
I've lost around 40 lbs about 6 times over about 11 years. Months 1 and 2 were big losses, month 3 not so much and by month 4 I'm gaining. This year same for months 1 to 3 but month still losing although slow and steady. Doing better for a lot of reasons mentioned in this great video.
LOVE YOUR NO BS APPROACH! Whilst medically there are a few nuances to what you say, the core principles in what you say are spot-on. Respect.
I really needed to see this video today. My wife has been isolating away from me the kids for the last 8 days now as she has covid. It's the school holidays I've not been able to stick to my usual diet and exercise plan as I'm juggling being a single parent, working a full time job from home and being butler to my wife. I've been stressing that I won't be able to get back on it when the time comes and the progress I've made in two years going from obese couch potato to overweight marathon runner will be undone. This has helped me put it into perspective, it's only 10 days. I can pull it back and it won't take me long to do it. Don't need to compound my setbacks , if you drop your phone and the screen cracks you don't say "oh well, I may as well throw it on the ground a few more times."
I've had lots of periods of starving myself, getting close to what I wanted to weigh, then sliding back to eating junk food and letting it build then, as you said, thinking 'well this pizza isn't gonna change much so I may as well'. Only when I got plantar fasciitis and found my body copes better the healthier I eat did I give myself that kick up the arse that I needed
Fantastic! I started the clip thinking I'd watch a minute or so, ended up watching the whole thing just sitting there quietly. Saved and will be coming back to this one, an instant classic. Very recogniseable and helpful.
In a world of madness I feel like I've stumbled into a moment of calm. First time watcher here. Already subbed.
Welcome aboard! Its 90% calm here - 10% nuts 😂
Great channel and great advice. You are the kick up the arse I need! 19.5st new~ish runner doing 20 to 25 miles a week and addressing the eating issue. Really enjoying being more structured with my running. Dare I say it……enjoying it.
Thanks for the great videos and advice, much appreciated.
It's funny the avoiding idiots bit... I started running around a year ago and very quickly lost about 1.5 stone in weight. The people that have made interesting comments have mainly been people in my family - "ooh you're wasting away", "Ooh you'll disappear soon", "don't take it too far" etc. Yet I'm at 25 percent bodyfat (literally just inside the considered healthy threshold) and I know 100 percent I could afford to easily lose another stone and still be healthy. I feel like there's an element of jealousy and people almost become insecure by seeing other people's improvements - especially when it comes to body weight.
Thanks for the videos Mark! Always a good source of inspiration. I have been bad for using my running as an excuse to overindulge recently and I'm hoping to get my diet back on track for 10k season towards the backend of the year! Cheers!
I really like Mark's personality. There are plenty of videos like this online but it's his personality which makes his videos interesting. I can feel his caring coming through the screen. Regarding the topic, I like to think of the body like a huge ocean-going vessel. It changes direction slowly and gradually, trying to maintain homeostasis along the way. You can't (and shouldn't) lose weight quickly or get strong quickly. The body must be dealt with gently through a series of positive changes which transform it over time, not overnight.
Yet another encouraging and informative vlog. One of the most emotional things I see during a parkrun are overweight parkrun runners. Fantastic to see. The effort the pain the mindset they demonstrate is inspirational.
Everything about this was 100% spot on. Sometimes I wonder though, are our failures and inherent part of the success? Would we learn as much or help as many others had we not made all those mistakes? I like to think that periodically stuffing up is just part of being human, it’s what we do after we’ve stuffed up that really counts 💪
This might be the best advice on weight control on the internet. Thank you for this. Honesty!
The timing on this video is amazing - I'm on the verge on packing it all in after 10 days of being on a downer..... back on the bike tomorrow I think....
Same here, Ive een good as gold for 10 days until last night and ive just finished a 12" Pizza! Need to pack some miles in this weekend..
Allow me to pass on some (perhaps unsolicited) advice someone gave me one day. Lose the ''I think'' in your last phrase, instead just say that you ARE going to jump on the bike tomorrow. This might not be an effective strategy for everyone, and I understand it may seem incredibly nit picky, but for me it helped to not make any excuses for not doing something. Often times it can be little things that make us change our minds whether or not we want to hop on that bike, and every little bit you can do to help avoid that is something to consider doing imo.
Do with that advice what you want. Good luck on your journey!
@@bennson13 👍
Hi Mark. Really motivating content! You make so much sense. Even at my leanest I was so self critical about my progress, ended up getting a burnout and stalled all my progress. The key is to stay motivated and celebrate yourself - even when you feel you can’t.
I am back to a healthy lifestyle and trying to cope with my current setback.. I know it’s possible to come back stronger as long as I believe in myself😄
Hey I just want to say that this was hugely beneficial for me to listen to because nobody really addresses those negative comments. Several years ago I lost a bunch of weight with diet alone just so that I would be less crazy on my joints and stuff and then people reacted so negatively like I aged I looked on healthy and I should eat something with a face you know stuff like that it was really harsh and the other people who should have noticed at least that I've lost weight said nothing and I barely heard I'm there with three people that were positive about my change in a healthy changes. So I kind of went through years of unhealthy eating again and kind of emotionally lost about it and this video really helps because I don't think anybody really talks about that kind of chatter that happens when you do lose weight and people start telling you how unhealthy you look and eat something with a face it was very very bad and emotionally harsh
Man you are 100% spot on with everything you said. The part about people these days being conditioned to think that an overweight figure is normal and healthy weight is 'skinny' is so, so true!
I fixed my diet last year, lost 30lbs, fell off the plan, gained 25lbs, and got back on the plan last month. I have 100lbs to lose, roughly, to get to the ballpark level of fitness I'm interested in (actual goals are running/cycling distance/speed based with flexibility achievements). I bought a Garmin Forerunner 245 last week so I could train at *my level* of fitness with HR Zone training. Biggest things helping me are 1, videos like yours to remind me that I can keep moving forward even when I fall backwards (and that my body can do way more than I know) and 2, the Garmin weekly averages/totals that remind me that 1 binge doesn't ruin everything and I feel better with 2+ runs a week (even if I'm only running for 30sec at a time) so I should get back on the trail before my next meal. Anyway, love your videos. If I wasn't already subscribed I'd subscribe today.
I'm really enjoying the channel, 5 years in on my journey and 4 stone lighter. Keep the videos coming!
I'm on a similar journey to yourself. November 2020 I decided I had enough after battling with my weight most of my life, I finally decided to make a change. At the start I was 18st 7 it was small changes, swapping certain foods and finding the lowest calorie options as possible. At the start of this year I started to focus more on calorie counting and properly tracking my food. I only run at the moment and I also do hiit workouts in between. My current weight is 12st 6 so obviously what I have been doing is working to an extent. My running has taking me from over 1 hour for a 5k to now 28mins for a 5k, My week consists of running 10miles once a week, a 5k twice a week and an 8 to 10k once a week with hiit workouts in between and 1 rest day. My issue at the moment is stubborn belly fat that just does not seem to budge at all. I'm wondering if you have any tips or if you experienced this and if it was just eventually over time it eventually went away with consistent training. I won't be disheartened and my attitude towards food and exercise especially running has completely changed so I know that I won't revert to my old ways. Also have my first half marathon coming up on 29th May in Edinburgh which I am so excited about. Any help/tips towards anything I have mentioned would be a massive help to me in my own journey. Keep up the good work mate and thank you so much for this channel its an inspiration and I have already learned so much through your videos so thank you 👍💪🏃
My advice is to read the post from Leo Van Duyn. "Don't underestimate the progress you have made". What you have achieved is remarkable. I bet most people 18st 7 in November 2020 now weigh significantly more and are suffering or have suffered poor health because of it. A happy few may have lost a stone and kept it off, but you have achieved big time, be proud of that little belly fat (because it isn't big belly fat) and keep doing what you are doing.
That's outstanding progress! Congratulations! The body seems to store fat in a way that keeps it balanced; so fat goes to the belly first, and sort of radiates outward from there. So as the body burns that fat, the process is reversed, and the belly, lower back, and inside of thighs, seem to be the last places of fat storage, to be used up. So IMO, that's probably a solid part of the equation. Other things you can look at, are things like "inflammation" and foods that keep your "inflammation markers" high. You might like the info by Dr. Gundry, and also his "yes and no" food list, which you can find quickly via an internet search. Try working off his "yes" list primarily, and see what happens. You may find that you start feeling a lot better over all, and that your joints start feeling better. There's also a whole line of thinking and probably research, about storing fat in the mid-section, as a response to a very stressful life, whether it's job related, or something else. It's that whole concept of adrenalin, and the body's response, and cladding the mid section and organs with fat, as protection from the perceived "threat." Maybe another thing to consider, is grain consumption, whether it's food, or alcoholic beverages, it's very fat generating in the mid-section. Keep up the excellent work.
Do you weight train at all?
That is an incredible achievement, well done mate.
Not a new video I know, but great content (as always) that's relevant at any time! I do enjoy your sense of humor, as well as the very sensible, grounded advice. Right off for a Sunday slow run after Park Run yesterday 🏃👍
Avoid Idiots...ABSOLUTELY!!! I have lost two and a half stone in the past year. When I was overweight nobody said anything. Now I've trimmed down to a healthy weight (and am able to fire out a not too shabby half marathon time) EVERYONE has something to say about how I look! 'Too thin... are you eating? Emaciated... you're shrinking...look like a skeleton... don't lose too much more' etc etc etc. It's like open season!
This is so great. I've yo-yo'd a few times and can certainly relate to the notion that I would self-sabotage if all conditions weren't perfect. It was either cycle 20 miles per day and lift weights for 2 hours, or nothing at all. I'm back on the grind now and just focusing on getting to a healthy weight and sensible diet without going extreme. Thanks for this video.
That much working out is completely unnecessary you're literally just torturing yourself.
Your video's motivated me to start working out again. Bought a treadmill and a kickr bike to get started again. I was at my worst i've ever been a few months ago gasping for air every now and than with doing nothing and getting health issues at random. Lost around 6 KG now and counting.
A British Sense of humor and tons of practical common sense advice, where’s this guy been all my life !! 👍
Great Channel. I stumbled upon your Ultra Watch review, but have really enjoyed your fitness vids. Excellent content and analysis. For me, it is about consistency. I am 58yo. When I was 50 I weighed 300# at 6'4". After a health scare, I committed myself to fitness. For the last 4y I have maintained 210#. Every morning I start out 100 push-ups followed by 5K run. Also, I practice INT fasting - no food from 8P-12N; and I eat fairly clean. This is my baseline if I do nothing else and it has become a habit that I actually enjoy. I mix in other stuff throughout the week - 1000m swim, free weights, HITT, mountain biking etc.
18:30 same reason I love when out of shape people pass me on ebikes, makes me happy they get to do what im doing and we can share that experience in a way without having to be in the same place in our lives
Love your channel Mark! I turn fifty in a few months and am about to do my first 50k ultra in August. This has been a goal of mine for several years and you have helped me tremendously. Thanks again!
This is the best message I have heard so far. Iv was on a week fast and lost almost 11lb. I was doing a little exercise and just drinking water and coffee. That was 4 weeks ago. I have gone on to lose 4 more lb and have been getting really fed up with myself.his advice is great advice. I used to be a one meal a day person, then came lockdown and over that 2 year period I manged to get almost 3 stone and I'm only 5ft. It didn't help that I hurt my back during lockdown and now have a bulging disc. Anyway i should be proud of myself not getting fed up as tho iv failed . Its not as tho iv even eat much . Its the weighing myself ever day.im glad I weighed myself to give me the wake up call I needed. Yet now I'm on them ever morning. This is stupid . Everything he he saying is what I'm saying lol.
Love your approach Mark. You cut through the chaff and explain it so succinctly. Thanks for sharing.
Thank you Mark! I've lost 4kg in a month since I started watching your channel! I used intermittent fasting with calorie counting using MyFitnessPal and my rowing. It's a combination I can fit into my life and it's working! Thank you! 👍👍⭐️⭐️⭐️
That combo is pretty much all you need for results! Good stuff!
I'm a fat bloke trying his best but failing more than succeeding. I recently found your channel and am really enjoying it. I'll get there, i guess, but that first step is always the scariest one as i'm almost pre tuned with the previous failures, if that makes sense, so feel what's the point of trying again! The measuring broccoli bit in this video made me proper lol. cheers.
Great video Mark , a lot to take away from it . My fitness journey started again in January , and removed a few obstacles to make it enjoyable. So much so at 46 I do my first hyrox in January next year at Manchester and cannot wait . 👍👍
This is literally the most sense I have heard talked about diet and exercise in the history of UA-cam!
Omg, I’m guilty of making all of these mistakes. Thanks for the practical and straightforward message. 👍
I think for content I would watch you cook your every day stuff, will tennyson style. Love your quality content, especially with humour, sets you apart
Another reason for the comments is that if you've spent so much of your life overweight then people become accustomed to how you look, so the minute you no longer look like their mental image of you then there must be "something wrong with you".
The compounding effect analogy really hit home with me. I think it is strange how I totally get it with regards to investing. I don't care if stocks are falling, I just hold on and sit it out, while I haven't really considered how it applies to my "losing weight, fall off the wagon - cycle". It is so apparently obvious, but I was still completely blind to it. Applies in the end to sooo many things in life. The good habits that just help you be a better version of yourself. Much appreciated!
VERY good advise... I've been in to fitness since I was 15... 17 years later at 32 and my body doesn't quite react in the same way to dieting... After about 25/26 I noticed I started to gain weight, it then became a constant yo-yo battle going from ripped to overweight with man boobs and the back to ripped 6 pack again... I was either all in or all out and seeking out a more stable sustainable physique has definitely taken me many years to get right... I found it MUCH harder to motivate myself when I was out of shape and just generally lazy and weak... It's definitely easier to stay in shape and not go too far from it... Once you start putting large amounts of fat on it negatively impacts everything and really changes your energy levels.
What's striking is...looking at any old b&w images of how society once looked. And seeing how "thin" they all were! No TV, no cars, no "convenience". Yet, things for done. Ok, ok...sure there was a downside (plenty) to those times, but it's Hopeful realizing there really is no reason for Humans to NOT be more fit. GREAT video, & thanks for the heartfelt advice!
I'm already stoked to watch the post Hyrox video- can't wait! Great video as always Mark🤘