If I Was Starting at 30% Body Fat, This Is What I Would Do
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- Опубліковано 9 лип 2024
- If I had to start all over again at 30% body fat with my old man boobs, the love handles, and the belly fat... And I wanted to get back down to a lean, defined 15 percent body fat with some barely visible abs - here's what I would do:
Remember that you didn't gain all this weight overnight, so you can't expect to lose it overnight either.
You'll need to put in effort and energy.
But if you follow these five steps, you'll be successful.
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Body Recomposition 101 (free) → matteomarra.com/recomp101
Four Point Fat Loss → matteomarra.com/fpfl
Free Weight Loss Calculator (generates a plan) → matteomarra.com/calculator/
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Read the blog post this was based on - marrastrength.com/starting-over/
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I recommend tracking your food if you want to lose fat, so here's a 2 week free trial of the best nutrition app - MacroFactor: macrofactorapp.com/
Use Code MARRA for an extended free trial (it supports me at no cost to you)!
Thank you for watching - I appreciate you being here!
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00:00 If I was starting over again…
00:35 Step one only takes 10 minutes
01:45 The best workout to reduce body fat
03:49 "Healthy eating" isn't the answer
05:55 The best foods to lose fat FAST
07:01 How to burn MORE calories
08:47 Become your own coach
I’m enjoying your content I just purchased your 4 point plan and can’t wait to start it .. on my own I went from 275lbs to 266lbs, but was stuck there for over a year. Since I’ve applied your methods I’m proud to say today I’m 257.2 lbs because of your methods. My goal is 220-215 lbs at 71inches tall at 48yrs old.. Thank you 😊 brother!!!
I’m sorry that was supposed to say 210-215 lbs ..
You're the man, Leon! Can't wait to see the progress you'll make with it. 215 lb is just chapter one, my friend - you're still young.
Thanks for being here :)
No thank you for your simplicity on nutrition!! That helped me more than I can say 💯
Solid tips. One thing I noticed, when the scale didn't go down much for a few weeks, was that I lost a bit of fat in other places. Effort will always have result, even if you can't see it. Great vid as always
Absolutely! Patient effort pays off.
Thanks for watching this one sir :)
Yeah you probably lost fat but gained mussels 🤷♂️. But yess it’s not because you don’t see results that there aren’t results goes for a lot of things in live general.
Yeah, I have to remember this. Back in 2012 I lost 120 lbs, going from 290 to 170. Held 170-175 until the pandemic and then went back up to 200 lbs. I'm back down to 185 now after a few months ... but I swear on my life that 120 lbs I lost 12 years ago felt way easier to lose than now. Some weeks I'll lose 3 lbs, other weeks like this last week I only lost .8 lbs. Kind of rough, I want to get down to 160 and just stay between 160-170 for health reasons. Not as easy this 2nd go around it feels like.
One thing to keep in mind if you're measuring your progress on a scale.
It's a bad idea. It doesn't give accurate feedback on your progress toward health and fitness and can be demoralizing if you judge your progress purely by weight.
Muscles are heavier than fat. If you lose fat and build muscle, you may even gain weight even if you're getting significantly healthier (and thinner) overall.
Great video! There was some excellent advice there very well explained. Well done!
Appreciate you, Danny! Thanks for watching this one :)
That means a lot coming from you, too - your channel is awesome!!
I have gone from 107kg to 89kg with a body recomposition approach. It has happened in 6 months: started training again, doing CrossFit. After the first 3 months I have moved to training Every day, and once per week at least a good run of 5-10km. I also ensure at least 10000steps per day combining my training and then taking walks to complete the number. Important note: I am fasting, eating 8 hours per day (13/14-21/22). Minimum carbs, ensuring my protein intake, taking vitamins and tumeric/ginger/pepper daily + waking up to cold shower and water with salt drink. I also aim to sleep well, not always succeeding but trying to focus on how melatonin works to better achieve it. No alcohol, no smoking, no sweets, no sugar (only brown and very small quantities), no sodas. Focus on lean meat, animal sourced protein and active lifestyle in general. It takes discipline and effort, but it can become your new way of life. I took the red pill and never looking back
BOOM!!
This is unreal progress man. Sounds like you're on the right track. Thanks for watching :)
I love that you bring up enjoyment in this process. It's important.
It's a HUGE deal, Swan - it doesn't have to suck.
Thanks so much for watching this one :)
Thats not 30% body fat. More like 20-23%.
Exactly I was way fatter and the doc said i was 30%
@@IgorS-gq7dodoc didn’t want to hurt you
yeah you're right, it's more like 25% - but this is one of the softest shirtless vids I have. Better than just showing me in a baggy shirt with some extra fat :)
Wasn't taking a lot of pictures back then, but you can see some real thicc boi pics on the marrastrength(dot)com blog
@@MatteoMarra3 fair enough
Thank you, I started at 28% and was “way” bigger than him
Solid video and solid advice. In the end it's not that complex at all and you pointed that out greatly.
Glad you liked it! Thanks for watching :)
Hope this video educates and inspires you to take action. If you want to level up further, read my free guide to losing fat while building muscle - matteomarra.com/recomp101
Down ~10 pounds since last month and under 200. US Navy method tells me I'm at about ~27% BF. I'd been tracking my diet and daily weights on notion but started macrofactor after a friend told me about it and I saw one of your videos this week. Hoping to hit the 150s by the same time next year, but already feel like I'll be in the best shape of my life before 2025. Ordering dumbbells today. Feeling good :)
Woohoo!! Well done - let's keep riding this wave you're on.
Thanks for watching this one :)
Simple, succinct and great advice. Thanks!
Appreciate you watching this one. Thanks for tapping in Corey :)
Very time efficient video. Great info condensed down. Thanks for the subtle push.
Glad it was helpful, Brian!
Thanks for watching :)
I lost 90 lbs by doing intermittent fasting, tracking my calories, and doing at least 30 minutes a day of exercise 5 times a week. Covid hit and I gained 60 pounds. When things were safer to go back to work, I lost 30 lbs by doing the same thing. Then I gained 60 lbs because of emotional eating when my dog passed away. Now I’m currently working my way back. This time it is different because I know what I need to focus on more which is weight training. Now I’m taking my time and trying to make a whole lifestyle change instead of a weight loss journey.
Thanks for the video, you got a new subscriber!
Thank you for sticking with it my friend.
Keep up the incredible work. Appreciate you :)
These tips are spot on! I was around 270 pounds and overwhelmed by how to lose weight with every fitness influencer contradicting one another, stating, "This weight loss method/workout is the best way to lose belly fat." I fell for all these tactics. The truth is much simpler than what the fitness industry promotes. Being in a caloric deficit, having a high step count (I aim for 8,000-10,000), and resistance training a few times a week gave me results. I am now 168 pounds and pretty lean. It took time and effort to achieve and maintain this weight, but I didn’t gain 100 pounds overnight either. Another good tip is to have a plan to maintain your weight. Once you have achieved your end goal, how are you going to ensure you do not fall back into your old habits that got you to the weight you wanted to lose? Keep up the great content!
That's awesome Tyler - losing 100 lb is straight up life changing.
You're crushing it. Thanks so much for watching :)
How long did it take you? if you don’t mind me asking. I’m currently at 270 and I want to be 180/190.
@adamkumi7122 I don't mind at all. It took me roughly a year and a half to reach that weight. I did it slower, aiming for half a percent (.5%) to one percent (1%) weight loss per week. I tried rushing my weight lose prior with various fad diets but always regained the weight once I stopped whichever diet I was on. Don't try and rush the process. Take it slower. Don't beat yourself up either if you sway a little from your weight loss journey. You can easily get back on the path the following day. A tip I learned if you know you are going to indulge a little at a party or family event is to eat less throughout the week (being in a caloric deficit) and aim to maintain your weight at the end of the week factoring in your food at the event. Also, planning and prepping my meals was a life saver to keep me on my path.
@@tylersandell4635 Thank you so much for the insight into your journey and the advice. Just seeing your comment makes me know its possible, today was a hard day but it requires more patience on my part
@@tylersandell4635 How did you meal prep? It would be really helpful if you could share some insights, steps or tips. What to follow and how many days food did you used to prep before hand?
Great video! Completely agree that lifting weights, eating a healthy diet in a deficit, moving more throughout the day, and getting enough rest is the pillars of weight loss and better health but too many people complicate it
Boom! Thanks for watching this one, AJ.
That’s exactly the attitude I have with my body recomp and I’m having great results with no frustrations. Definitely recommend this way. Great summary!
Good to hear you're making great progress :)
Thanks for watching!
Honestly, the best guide and attitude to a healthier lifestyle and physique I've seen.
Started my journey back in May and have seen good results so far, have picked up most of what is in here and so far my main goal is to just treat each day as day 1 and keeping consistent. Have slowly been adding more and more to my routine over time (spinning, 3 strength workouts, 1 squash session, 10,000 steps mainly from walking every lunchtime and much healthier eating habits with increased protein and fibre and I'm seeing results) still eat crisps (small baked packet) and occasioanl chocolate and really feels like something I can maintain for once.
Thanks for your comment, Gregory!
Sounds to me like you're making some fantastic progress. Keep up the excellent work - thanks for being here.
Thank you man!
Thank YOU for watching :)
Eating less is probably what people struggle with the most. I didn't count any calories or shy away from fast food. (once a week) I just made sure I ate roughly the same amount each day. If I did not lose weight, I took a slice of cheese of every bread. I put less coffee per cup. I reduced portion sizes. I put less butter on bread. I drank less milk with tea. I took away all the honey from tea. These are just some examples. I made these small changes every two/four weeks and slowly I found the line where I started losing weight.
Beautifully done. This is self-experimentation done right. Thanks for watching and keep up the great work :)
Love your videos can't believe you don't have 100k subs
Appreciate you dude :) - and don't worry, maybe we'll hit 100k by this time next year?
Of all the nonsense out there, you definitely laid out exactly how simple weight loss actually is. Its not complicated, its just hard work. If people just followed what you said and stuck to it, they’d see the results. I say this as someone who has lost 60lbs once and 35lbs this last year. Went from 265 to 205, then stayed 195-205 for years. Pandemic hit, popped up to 235, then back down to 200. Little brother died, and went down to 190 and now 205 again. About to start another cut as Im getting out of my depression. At least enough to care about myself again.
The only two things I would add to what you said, is try a weight vest, especially for walks. If you hate running, do a walk with a vest. Start at 10lbs, and add 2lbs to the vest for every 2lbs you lose. Theres data to back this up. Helps your body stop from adjusting energy balance so you stay in a deficit longer.
The other thing is to use diet breaks. If you’ve been sticking to your deficit but plateau (this would happen to me about every 6-7 weeks) I would do a diet break where you eat at maintenance. Every time I did this I would see an immediate drop the following week and I wouldn’t plateau till another 6-7 weeks or I’d do it just to feel better. My goal was to only lose 1.5lbs a week at most.
I ate whatever I wanted as long as I hit macros and didnt go over my calorie goal.
Weight vests are awesome - such a great way to keep expenditure high. I've yet to find a comfy and convenient one.
Congratulations on all your awesome progress and thanks for watching :)
Great positivity; wonderful info -thanks!
You are so welcome! Thanks for watching :)
Yes. I've learned that these basic practices will get you in the best shape of your life and straight into the 1% of people who stand out. Just takes time. Good work, sir.
Boom! It's the basic advice we hear everywhere, but never act on.
Thanks for watching, Charlie!
Since Jun 2 2024, I went down from 182 lbs to 175 lbs - trying 80% carnivore diet, working out 4 times a week weight lifting and 10K steps walk atleast 5 times a week. So far feeling energize but still need to lose another 15 pounds or so
Wow! Awesome progress. Keep on cooking man :)
The thing I’ve learned is fat loss is much more about a lifestyle adjustment and making conscious decisions about nutrition rather than emotional or habitual ones. Own what you eat, get active.
Good insight here.
Hey man I’m in the discord with you, this video just popped up on my suggested, I started watching because I was genuinely interest and like the title and thumbnail! Awesome job 💪🏻💪🏻
Yo dude! Thanks for watching :)
I lost weight with pizza and mcdonalds.
The mcdonalds was 30min away by bicycle, had 6nuggets or a coffee there.
Evening meal was one slice of pizza as a side dish for a nice salad.
You can enjoy weight loss by adjusting the ration of healthy to unhealthy habbits.
Hahahah that's awesome - biking to McDonald's to grab some nuggets or a coffee.
Well done, sir!
imagine biking 30 minutes to mcdonalds for a coffee
@@gozutheDJ sounds good to me :)
With beautiful mountains like you have, it would be easy to get steps in! Simply gorgeous, man. Excellent video as always.
Thank you very much! It is definitely a bonus to have the backdrop and fresh mountain air :)
Fantastic video. Thanks for the tips! Your questions are the right ones to ask. It’s funny how some things stare you right in the face but you don’t realize it until you sit down and ask yourself honestly. My progress was impeded by yo-yo dieting and fasting, where in the past a continuous calorie deficit was what worked for me. Daily weigh ins keep me on track, as does tracking my sets/reps/lifting weights. Seeing the real, tangible numbers are a huge motivator and build the excitement to hit that next workout.
I can’t stress it enough like you mentioned: You have to find what works for you and be willing to treat yourself like someone you are caring for, without passing too much negative judgment on yourself. Ask what you can do to move forward, and be willing to make mistakes. Good luck all
Thanks for sharing dude. Based on your comment, it sounds like you're on the right track with a LOT of things.
Even if it feels like you wasted time in the past, it's all part of the mountain of progress you've made.
Appreciate you watching :)
Nothing I haven't heard before really, but all solid principles and tips. I think there was no fluff in this whole thing, just what you need to know and hear.
Appreciate you watching this one dude :) Thanks for tapping in
You make good, practical sense … decisions for best health is about focus and dedication to an outcome you deem as important to you .
Absolutely! Thanks for watching :)
Good evening Marra, I needed this style of video as ive been of track for almost 2 weeks. we had 1 weekend away with the family. i was an excellent 88.4 ready to crack the 87s and over that weekend and than the following weeks i have gone up to a very "consistent" 91kg.. i mean .. sometimes im speechless and in this case its not the first time its happened. i literally stopped counting and thought what about if i do something creative .. like try to eat healthy and not count it.. so i can avoid the pressure .. i was and still am coming up with these little novalties to avoid the trugh that i have screwed up and now its hard to face needig to go though all that time and effort again to get bak to 88.4.. it was so easy.. so so eay to just put it back on.. god
You're going to be just fine, my friend. If anything, this experience is something you can learn from :)
Stay with it.
I'm not trying to lose weight, but you gave really solid and reasonable advice for most people's fitness journey, nice video.
Awesome - glad you could appreciate it :)
probably one of the best videos on the subject, did exactly that and it worked.
Right on dude - I appreciate you watching this one :)
Im on a good path but desire to ramp it up. Ive done a lot of what you say here. Changed my diet to mostly plant based whole foods, cut out most of the refined sugars and fast foods. Joined a JuJitsu gym which has been my main motivator and its an incredible work out. When my class mates noticed my weight loss and praised me for it I felt pumped up and more motivated to stay the course. Got a set of gym rings and learned animal flow calisthenics and now Im more flexible and stronger then I have been for decades. I also feel like this is just the beginning of an exciting adventure.
AWESOME! It really is just the beginning.
I'm fired up for you. Thanks for watching :)
This is the way I cut my winter weight. I have the exact same strategy. Weightlift 3 days per week, play club tennis/pickleball/shoot hoops for 3 x a week, eat healthy but simplify and still eat some junk/have a few drinks on weekends. The weight will come off so efficiently you will notice that, that shirt that fit last summer is getting easier to get into week after week, I'll usually go from about 240 to 200 over the course of the first 2.5-3 months give or take and then gradually get back down to 185.
Lifting + eating + fun. It doesn't have to suck!
Awesome to hear about your progress man :)
Making exercise something you look forward to, as it brings you closer to your goals and hence triggers dopamine, changed it for me. Now I really enjoy the process as well as the feeling after each workout. Whole foods and walking are my other cornerstones 😊🔥
Good stuff :) glad to hear that you found something you can enjoy too!
Thanks for watching!
I was around 45% body fat a year ago at 138kg. Now down to around 30% bf at 108kg and keeping at it. Hope to be somewhere under 100kg by the end of the year. Ive had periods where the loss slows down and the main goal is not to gain such as the busy season at work, but the general trajectory has been down overall. As a single mid 30s guy with not much going on in terms of friends/family its good to have a main goal to focus on with gym. I shocked myself by doing what could almost be considered a pullup the other day 😅
Thanks for the sensible video, this info should be a govt psa shown in schools and broadcast nationwide.
Well done, sounds like you are well on your way to your goal
Incredible! Losing 38kg is HUGE progress :)
That pull up must've felt pretty damn good...
I did wrestling, lost a lot of weight, I was happy, one of the many happiest points of my life, unfortunately I gained it all back, but I’m at peace, but I’m eager to get back to how I looked 💪
Get after it dude :)
Great list. As you say it’s important to select an eating plan that you can maintain and live with. Protein is king and keeping that high does allow a lower overall calorie day. Consistency trumps perfection. Stick with it. ❤
Absolutely! Thanks for watching this one man :)
Love common sense advice like this. Thank you!
You're the man, Matt. Thanks for watching dude :)
Also your channel is epic.
@@MatteoMarra3 haha awesome! Glad you dig it :)
I think Step 4 is THE MOST UNDERRATED step because for me, the easiest part of weight loss was getting into rock climbing! Seriously a HUGE game changer
Absolutely.
I'm glad you could find something you enjoy :)
Great video, I'm impressed how you present all the information, so simple and easy to understand. Also in good moment for me. I've had a surgery and I need to get back in shape, so this video motivate me to start over with most of your tips. Thanks.
P.s. Sorry for my grammar, I'm not native.
Thank you so much for watching this one :) Glad I could help!
Fantastic video
Awesome, Hamza - thanks for tapping in :)
Most important things for losing weight in my opinion
1. Don't starve yourself, if you feel like dieting just makes you feel hungry all the time then maybe think about what you are eating and start eating more volume of lower calorie foods, things like rice have very low calories so you can eat a ton and get full without sacrificing much calories, same goes with veggies. Dieting doesn't mean eating less volume, just less calories.
2. Don't torture yourself with exercise, the best exercise is the one that doesn't feel like exercise, do something you actually enjoy, if that's running, walking, swimming etc then that's awesome but if those aren't your favourite then maybe try a martial art, go crazy and dance to your favourite music, play a sport, as long as you're moving it doesn't matter what you do. For example one of my favourite cardio methods is playing VR video games, a lot of them require a ton of moving about and you'll be breaking a sweat but at the same time you don't even notice because you are literally playing a game.
3. Get others involved, friends, family, doing things together makes it a lot more fun, you can motivate each other and you'll have someone who can see the progress you've made and celebrate along with them.
At the end of the day, losing weight and getting healthier shouldn't feel like torture, find ways to make it fun for you!!
Yes - definitely some solid advice in there. Thanks for watching this one :)
@@MatteoMarra3 Thank you, I really liked this video and agreed with everything you said.
Appreciate the straightforwardness of this vid. #wagmi 💪😁
Appreciate you watching it! Thanks for being here, Ren :)
Great video
Thanks, Brian. Appreciate you watching :)
Great video, thanks. Lots of useful info!
I am 6 months into serious effort with diet, strength training and cardio. I am at the point now where my weight on the scales (77kg) is fine, but I’ve still got love handles and upper chest fat. Both of which seem super stubborn to shift :(
It’s also hard to be in a calorie deficit AND fulfil protein intake to help maintain and hopefully grow some muscle (my ultimate goal is to have nice visible abs and upper chest muscle - and whole body muscle obv :) )
It’s a long road ahead. I am nearly 46 years old and it’s tough still seeing the upper body fat not wanting to budge 😢
Wow - solid work sticking with it for 6 months.
Might be time to either buckle down and push harder, or back off for a moment before going at it again!
I haven't worked out or exercise in a very long time I started gym again 2 weeks ago and I've fallen ill, is it possible I've been working out too hard and because my body isn't use to it? I've just been resting the past few days till I feel better
I'm not sure. It could be a coincidence or not.
In any case, it's not a big deal - just keep resting and get back at it when you're ready :)
I'm aiming for a six pack around my 60th birthday this october, by exploring hunger as the best condiment, skipping meals as payment for enjoying a cookie etc. lifting stuff, going for weighted walks and abiding the hacks of Glucose Goddess Jessie Inschaupé, which has totally revolutionized my life. I'm not interested in my weight, only how I feel, and if I can fit a pair of 'goal pants' and watch my abs glow in the dark. Love your content, very inspirational!
Awesome to hear it - appreciate you watching, thanks for tapping in :)
A few years ago I went from 125kg to 89.7 (I hadn't always been fat, I had just let it foolishly creep on). But like an idiot, I gained nearly all back, 121.9 in Nov 2023. I'm 105.1 today and I've been looking for something to help me keep going. I think I've found it. Liked and subscribed.
Awesome to hear that I can help motivate you here.
Keep up the awesome work - you're just getting started :)
@@MatteoMarra3 Restarted. Thanks, I'm feeling a lot better now.
I was 230 lbs during the pandemic.
in 2022 I made THE decision (i literally said to myself "this is it you ARE going to do this) joined a online diet app and 2 months later started running joined a running group and the weight started falling off today i am 182 lbs.
So, yeah. what you said
Calorie Tracking + Moving More + Accountability (either exercise or food or both) = results
Amazing. Glad to hear this :)
Well done!
First and foremost great content, secondly I find relationships have a factor in weight loss. Personally I found it easy to lose weight and keep it off when I was single as all I had was myself to focus on. Now being in a relationship and having family, I put on weight as I had more responsibilities so naturally I put myself on hold. I am again trying to lose weight and achieving some results but it’s not as easy. Finding a balance between family first and myself is a bit of a struggle but not unattainable. I do what I can when I can and watch what I eat. My main point is, it’s easy when it’s just you but difficult when life changes. Wishing everyone the best of luck in their journey.
It's not always going to be easy, no doubt. But if you can learn to make it happen when it's tough, everything else is easy.
Thanks for watching this one - keep up the effort :)
Here taking notes at 25% bodyfat after I lost track while bulking. Much appreciated
Good stuff dude - I've been there :) You got this. You'll be pleasantly surprised when you cut
First time viewer but my approach was very similar to yours. My approach also started with finding my reason(s) for wanting to do it. A daily reminder of my reason(s) is what gave me the daily motivation up until it all became habitual. 3 years, 150lbs later. I still got 50 to go, but I’m already an ultra endurance athlete and loving how things are going. Commenting to hopefully motivate someone else. Can attest that the advice given here is solid given my own self-discovery of much of this ideology he has going on.
Another piece of advice I would have that works well with having a reason for change is identity. Read the book Atomic Habits, in particular the content in the book relating to choosing your identity and doing the things that identity does: I want to become a runner. How does a runner behave? How does a runner eat? Etc. Do those things they do and eventually you’ll become a runner. I did 😊
WOW - incredible progress man. Well done.
Thanks for watching this one and leaving a piece of your experience here.
5:55 for those of you that are Vegan, like me, you can easily do this by eating other things like beans, lentils, pea protein powder. There are quite a lot of fitness folks that are purely vegan, including olympic athletes. So don't get overwhelmed, either, as it's entirely possible to meet your goals as a vegan.
Absolutely! I was vegan for 2 years of my fitness journey too :)
At 5’10” I was 240 at my heaviest and 155 at my lowest. But I had no muscle so I still looked “skinny fat”. But recently I’ve put back on weight and struggled to go down. Hit 200 again so I’ve been intermittent fasting to keep me accountable for my bad late night eating habit. Been loosely tracking calories w/ a 2000 limit and try for 20k+ steps. Also been drinking almost only water, and plenty of it. After a week I’m at 188 but the results have started to slow. Probably time to work out and increase protein!
Any advice on building better habits would be great. Good luck to everyone on their journey. Thank you for the great content.
YES! Get yourself in the gym ASAP.
High protein diet is also a fantastic idea. You're on the right track with A LOT of things it sounds like :)
Early 20th century humorist Will Rogers is known for many quotes and one that applies here is: "A vision, without a plan, is just a hallucination."
Fortis Mane everyone!
Boom.
I am also doing the same kind of journey. I mean getting rid of the belly fat and developing abs. 😉 Will get back to you hopefully soon...
Good work sir! Stay with it :)
I am interested in starting your program, only problem is how do I follow your program if I am blind? 9:18
Hey Kevin - much of it is written, so your reader will be able to access it.
I will give you access for free since I have your email.
@@MatteoMarra3 you are far too kind, thank you thank you thank you
@@kevincrittenden3115 Of course, sir.
I'm not sure I have your email, now that I'm looking for it - please send me an email to matteo@marrastrength.com so I can grant you access
Aang the airbender now teaches about fitness, what a plot twist!
Aahahah you like the haircut huh?
@@MatteoMarra3 it's fire man!
06.27 you forgot to mention with flies on top : extra protein!
🤣 ewwwwwwwww
I was watching this video on my big screen . When i finished it i scrolled down just to see you having 8 k subs and i was like what the hell ???
You deserve more man , keep pushing king .
+1 sub
hahhaha appreciate you dude - thanks for watching :)
9k today :O
Your 30% body is my dream physique.
Build muscle, get thick, and you're golden :)
@@MatteoMarra3 thanks 🙏
7.35 new connections with active people😉😁 didn't see that coming.
Glad you were watching carefully :)
there is nothing complicated about losing fat on it`s own...the complicated part is to play psychological mind games on yourself to develop habits needed to lose weight or get in shape...
it's all a mind game, no doubt :)
Have kids. Motivated. 😊
I know this ish a lot of information but I really hope you have the heart to help me because I’m lost , I’m 5’7 I weight 176 lbs and my body fat is 26.4 % I want to lose weight but I’ve put a decent amount of muscle that I don’t want to lose , I want to cut but I don’t know how much food I need in order to lose 1 pound a week , I walk less then 10,000 steps a day but I’m 6x a week at the gym , but after that I’m just in the house , how many calories should I eat if my rmr is 1560 calories ? However I’m eating 1900 calories right now to see if that’s right with 170-180 grams of protein
Here's the best advice I can give you:
Don't take advice online about how much you should eat. Eat that 1900 calories, keep steps stable, and track your bodyweight.
If you start losing your pound per week, you're good. If not, after 2 weeks - adjust.
That's it.
@@MatteoMarra3 thank you so much brother , I took a DEXA scan for that same reason and after I just got stuck , ima eat the 1900 and I’ll update you
According to the 15% bdy fat pic, it looks like you have a good amount of loose skin or am I wrong?
I don't think I have any, no
I kinda very near to 15%, I think, but I ended up with some loose skin in the belly. It is very little, actually seems like subcutaneous fat.
What should I do? Keep eating for fat loss or go for more to the bulk size? I am in that period which people started to tell me I am too skinny
It might be loose skin - or it just might be fat (more likely).
It's up to you what you want to do next. If you want to be leaner, go for it! Or if you're cool getting a bit softer in order to put on more size, that's cool too :)
@@MatteoMarra3 do you think recomp is feasable at lower body fat %?
@@lincolnprestes7617 It is. But it's probably not the quickest way to get much more jacked or much leaner.
15% is a DREAM FOR 99% of the population...u see abs u are muscular thcc...anyone trying to get to 10 or less is really lost...12 years old...lol or competing...u look amaaazing...I have a month to go to get to 15!!!!!
Ha - I agree, 15% is a sweet spot.
Keep up the great work man, thanks for watching :)
A tip for everyone.. When weighing yourself, use the weight scale provided by your gym. Alot of scales out there are wildly inaccurate. If you workout at home, invest in a high quality weight scale that's accurate. The cheap ones usually aren't that great. I noticed a 30lb difference between 3rd party scales and gym scales. At least with the gym scale you know it's certified and approved.
Honestly, just a cheap drugstore scale will work fine. No need for the fancy bluetooth one with wth the built in microwave.
Also, the scale at the gym is far less helpful because weigh-ins are best done in the morning, no food, no water, first thing in the morning.
Lol, his Before pic is what I’m pretty sure a lot of us overweight guys wish we could achieve as our After pic 😂
Muscle changes everything! Even if you carry a good chunk of fat.
It's the difference between being thick and THICC.
@@MatteoMarra3 thanks for your vid and advice. Gonna start weight lifting today!
I lost about 45lbs during the covid lockdown in my country, but it kinda stopped there. Now I just wish I could lose about another 15lbs, but i'm struggling to. It's really difficult to cut back on my intake (to below 1500 calories a day) since I let myself to back to 2000-2200 kcals/day in fear of metabolism damage.
Now my weight's creeping up again, I'm 3 years older (turning 37) and the aches are catching up... what can I do?
Just eat at a maintenance level for a month. Not gaining, not losing. Get into a consistent routine with activity and weight training. Start sleeping better. When everything is feeling good, and you're in a good place - you can ask yourself again if you're ready to do a fat loss diet.
But start with getting consistent.
I've went from 98kg to 82kg on keto/omad in about 4 months. omad works perfect for me and I feel great. Past month i've been doing 100/100/100/20 Pushups, Squats, Situps, burpees daily 5/7 days. I'm seeing the results for sure. I'm even getting addicted to it. But seems like the next step is gonna be the gym and more calculated protein intake. Going into the gym for the first time feels scary to me. Any advice on how to get over that? Appreciate the effort you put into this video, great clear explanation!
Nice work so far dude! I'd say that going to the gym with a plan of what you want to do while you're there helps it feel a lot less scary. Much of the overwhelm just comes from uncertainty. Put together a simple plan for what you want to do, then pull it off - you'll quickly realize that it's no big deal.
I've got a free guide with a sample plan here - www.matteomarra.com/recomp101
@@MatteoMarra3 Thanks, appreciate the advice. I'll have a look 🙂 Have a good day man!
that pillow looks delicious
I can assure you it is not.
Stronglifts 5x5 is a great starting point.
The first ever program I did! Ended up squatting 265 for 5 off that, if I remember correctly?
7:36 when he says you'll make new connections hahahahaaha
:)
Aren't traditional cutting and bulking cycles ultimately the fastest way to your ideal physique rather than body recomp?
Yes. But recomp will happen when you start cutting in most cases.
Folks who are new to lifting weights and overweight are pretty much guaranteed to recomp at the start (even in a fat loss diet).
I was almost at 200lbs, down to 168 right now. This has come down entirely to calorie deficit and intermittent fasting. I also walk while fasted, and get about 10k steps (not every day, but I try for most days). I don't go to the gym but want to start.
Wow - this is fantastic progress man :)
Why do you want to start going to the gym, if I may ask?
@@MatteoMarra3 Thanks! While I'm a lot leaner now (and have a lean look), I don't have that "sculpted" look you only get when you have larger muscles. Chest, delts, back I primarily want to focus on (and with such lower body for aesthetic balance).
Why do I want this look? Confidence, which has already shot up a lot since going from chubby to lean.
@@brodacious1313 Amazing. Definitely time to get started :)
where are my answers , thought id post them
Q-1 ) What has been my biggest challenge right now with my weight and how long has it been going on for ?
Ans) couple of challenges. Gym consistency isn't one of them. A few of them are getting hungry ever so slightly after dinner and end up ordering food and feeling like crap and then that leading to the next day. Having an inconsistent diet ? to be more precise not having an indulging dinner is probably the biggest hurdle and the timing of it as well. Because If I can push that timing to much later in the day that would be great.
Q-2) What Have I tried in the past( what worked/What didnt)
Ans ) in terms of weight loss nothing actually worked because I always gained the weight back . Most of the time I tried to will power through it and did too much cardio
Q-3) If I keep doing what ive been doing where will I end up in 1 year -10 years ?
Ans) In one year probably have really good arms and shoulders which is not bad but cardio wise id be still the same which i don't care that much about right now. Weight would still be the same. In 10 years however health would have deteriorated by alo. Will have really big arms but that would be about it.
Q-4) Why do i want to make the change now ?
Ans) I would say insanely large amount of potential is being wasted I have seen what can happen and how people treat you much more differently. I really think its gonna have a very positive impact business wise.
Q-5) What is my ‘'Dream Come-true '’ Goal for my fitness and how would my life be with it ?
Ans ) Doing Iron mans and calisthenics and inspiring my kids.
Q-6 ) Why have i not been able to figure it out till now ?
Ans) I still havent figured it out.
Stay with it dude. You got this. Just keep iterating and improving. Thanks for watching :)
Only problem with some low fat food items, is they are usually higher in other ingredients calorie wise, like sugar, to make them taste better.
You're talking about more processed foods, right?
I've recently dropped from 188 to 172 pounds but my tummy still looks bigger than your 30% fat photo. 😂
everyone stores it differently, too!
Thanks for watching :)
I feel you my family stores pretty much all fat in the love handles, gut, and side boob. It's cursed, just gotta build that muscle and cut enough fat 😂
That's the right attitude!
Walking is the key. 20k steps is a good way to get fit and loose weight over time. Quick access to training hear can also benefit besides real food
That's A LOT of steps dude - but if you can do it consistently, it's definitely going to help burn some extra calories.
New crush 🤷🏽♂️ great video!
hahaha appreciate that - thank you for watching, Steven :)
Same here tbh 😉😅
@@jaye5373
I think there's a lot of us in the same boat :D
I don't know exact weight in lbs, I was 97kg at 5ft 11 in May, been doing 18:6 fasting and 2 meals using high protein meal preps. I'm down to 91kg, target weight is 85kg by 28th August (brother's wedding).
I do 10mins cardio followed by 40mins weights, 3-4 times a week. Last couple of weeks only dropped little weight so I'm adding more walking with the family to help. Other's are seeing more progress in me but I don't see it. Also endurance in gym isn't great with the calorie deficit I'm following. Once I hit my dream weight I'm adding a 400 calorie protein shake in between my 2 meals.
Well done sir!
Sounds like you're on the right track with a lot of things here. Thanks for tapping in :)
Have a big problem of over endulging myself in food, especially in the weekends. While monday to friday i eat good. I do allot of cardio and also 2x a week full body. Just did an ironman 70.3 aswell this sunday... but i keep getting fatter i am now 112 kilo and 9 months ago i was 90. I feel depressed and fat and ashamed i cant lose my weight. Keep telling myself tomorrow i start eating good and quit going to all you can eats. But then i keep on doing it....
Sounds like there's a bit more doing on here. I'm releasing a video this week talking more about stress and emotional eating a bit. You might benefit from the watch!
@@MatteoMarra3 thank you so much 🙏🏼
The before images where not awful. I have seen so much worse. Continued success!!!
Thank you sir! I'd be lifting for a bunch of years in the 'before' images :)
So if you're doing everything correct, how long would it take to go from 30% to 15%??? Guesstimate
It took me about 12 months or so but I found that I gradually picked up new information as I went along, for example I wasn’t getting enough protein so I started integrating protein powder into my meal plan. For me personally its made the journey more interesting as there is always something new to learn but you have to be patient. I was dropping around a kilo a month but then I went too far as I wasn’t eating enough. Some of it is trial and error but it’s consistency, week in and week out. Just start small and build from there. I now lift weights 3 times a week, cycle 2 or 3 times a week and walk 6,000 steps every day without fail. The steps doesn’t sound a lot but that adds up to an hour of walking, I just keep my phone with me to count the steps.
I have another video that will help you calculate roughly how long it will take, based on how much weight you need to lose. Hope that helps :)
ua-cam.com/video/DKAKo7kkjrg/v-deo.htmlsi=C6V8yIn2XovCg8ev
This is a gem of a comment, Steve.
It's all a learning process, and those little roadblocks along the way are what help you get better. Congrats on your success!
@MatteoMarra3 I watched and calculated. I have 37 lbs to lose, so like you said a year. Thanks again!!! 👍🏼
Good video! what’s your height and weight?
Thanks boss man! Around 167lb at 5'9 :)
@@MatteoMarra3 nice! I’m 5’10 and looking to end up around that 170 mark
Is this apply to women as well??
Yup - the body fat %s are going to be different for women, but the same advice applies :)
Im having a hard time getting to even 20% BF. Im consistently in the 21-22% range and it's hard to get below that! Im 45 at 5' 7". Im doing 30-45 mins of cardio plus hitting weights for an hr or more. What else do i need to do to hit that magical 20%!?
less calories.
@@joshbohanan8191 but how do you eat less calories and not lose muscle mass since your body will turn to muscle if it doesn't get enough calories to grow them?
@@ryanchristensen1799 here’s a couple things to think about. 1) when it comes to food and keeping muscle protein is king .7-1 gram per lean body mass. Test eating those amounts of protein and see where your body feels best. 2) if you’re not tracking calories I’d suggest that. You need to know how many calories you burn per day. Then you can adjust your calorie deficit. 2) on weight training if you’re doing the same routine for a few months in a row change it up. If your a 3X10-15 go 3x3 or 4x4. I’d also hit the compound lifts and weighted pull ups. Me personally I rarely do bicep curls. I hit them hard enough doing pull ups and chin ups. Changing up my lifting has worked wonders for me.
How can you really tell that you're only 1% body fat away from your goal?
In any case - training properly with weights, and losing 5-10% of your body weight will make you much leaner. Keep a high protein diet and get plenty of sleep, and you'll be just fine!
@MatteoMarra3 I have a bluetooth scale that takes measurements of my bf, bmi, muscle mass, skeletal muscle, etc. I was down to a pretty lean 19.5% before Christmas break 2023. I was pretty happy at that %.
Walking for one hour total a day is fat burn magic. 20 min increments for me.
Walking is the GOAT
Lol, that's 23%. What are your macro percentages please, ie fat/carb versus Protein.
Many thanks.
I just eat 1 g / lb of protein. Carbs and fats don't matter all that much, but around 0.4 g / lb of BW in fats at a minimum
So I have been massive and then lose most of my life. But I've self sabotaged in stressful situations and then feel miserable at carrying weight. So this year I started of so focused and got my weight from 250lbs or 17.8 stone to 200lbs and now I've not been as active as before and my cardio is a lot less as I was losing it too fast. I'm lifting weights more but I have a lot of loose belly fat that I want to shift but I'm kind of near the weight I want as my body looks a lot more healthy and I don't want to lose muscle. I stopped intermittent fasting as I was losing weight fast and have porridge (oatmeal) for breakfast now, I used to not eat until 12 Midday. I should up my walking and I did buy a walking pad but its so boring and tricky not watching the belt whilst walking and watching tv. I suppose I need to write new goals now as I have started getting a bit slack. For anyone reading getting to 12 lunchtime missing breakfast will drop loads as long as you don't over eat in your 8 hour window. I drank black coffee no sugar as to not take in any calories until my window opened and eat cottage cheese and either stirred in a tea spoon of marmite (cheaper brands are available and taste as good) or cottage cheese and pineapple and a chicken breast. In the evening just soup with vegetable and chicken. i know this is really low on calories but if I eat breakfast I'm normally hungry 2 hours later so getting to lunch was a win win. What I did do that I never did before this time was I allowed myself 2 cheat meals a week so I didn't obsess over things I could not have. if you have loads to shift trust me once the mind is right and you up your activity it will drop off. But like he says the quick fix is not the best fix it works but just being more active and being in a deficit works in a safer way. Please don't berate me I'm just telling my story, In my younger days I had some really bad eating disorders brought on by people being cruel. The people that are quite nasty will be the first to congratulate you when you start dropping weight too. Good luck. When I was 18 and was ill with bulimia I went from 240 to 133 in under a year, not good. How do you eat an elephant? one bite at a time.
One bite at a time indeed my friend. This is all part of the bigger journey. Stay with it!
7:36 I see what you did there
😏
What Fitbit knockoff is that?
Sheesh, I'd have to look back through my Amazon purchase history a couple years.
Any of them will work though :)
Losing fat and gaining muscle only works for a short period of time while you're a beginner, and while it technically can be done it doesn't work the way you described it (twice as fast than regular bulking ->cutting)
What do you mean by a short period of time? A week? A month? A year?
And are you sure it's only for beginners?
@@MatteoMarra3 It varies (the so-called newbie gains phase). I'm pretty sure, I mean research backs it up. Here's someone WAY more qualified than me explaining it: ua-cam.com/video/8QpjX2K-JY0/v-deo.html
Most recent revelation about the protein intake calculator: each as much proteins as possible, theres no need to calculate anything, the more You eat the better. (Studies from january, this year, forgot which journal)
"eat as much protein as possible" is not good advice.
I was about to say. I guess I’m 30% bf but according to the comments maybe I’m way less than 30. Probably 18-25 bf
Good news!
@@MatteoMarra3 haha yea bro. Exactly
If you are 30% in that starting photo I must be about 45% - 😅 thanks for the tips
same situation here😑😑
ha - admittedly, it's more like 25%, but I didn't have a shirtless photo from when I was much fatter.
Thank YOU for watching this one :)
never a bad time to get started!
25% ish