00:14 🍏 Focus on optimizing health first before diving into weight loss. 02:05 🧠 Track steps, sleep, and nutrition to assess the starting point accurately. 03:57 🏋♂ Start by adding things to the diet before taking away, focusing on hitting protein intake. 05:18 🥦 Add whole, nutrient-dense foods to the diet instead of focusing on calorie restriction. 08:45 🚶 Gradually increase daily steps to improve activity level. 10:52 💪 Increase strength training intensity to burn more calories and build muscle. 14:23 🍽 No need to weigh food, focus on adding whole foods to the diet. 16:09 📷 Use circumference measurements and progress pictures to track changes instead of relying solely on the scale. 19:57 🧠 Focus on more than just reaching 10% body fat; it's essential to understand the long-term benefits beyond aesthetics. 22:56 🏠 Connecting fitness to other aspects of life like relationships and productivity at work can be a powerful motivator. 24:47 💼 A healthier version of yourself improves performance in all areas of life, not just fitness. 27:32 🚀 Focus on long-term passion rather than short-term goals like reaching 10% body fat. 29:21 🌱 True health includes balance and enjoyment, not just physical appearance. 30:17 💔 Pursuing physical perfection can lead to emotional lows and a sense of brokenness. 35:17 ⚖ The mistake many make is pushing too hard, too fast; focus on sustainable changes for long-term success. 39:44 🏋♂ It's better to start with a realistic workout plan and gradually increase intensity rather than overwhelming yourself with too much too soon. 40:41 🍽 Two days of full-body strength training per week combined with good nutrition can significantly reduce body fat percentage, even from 30% to 10%. 41:23 📉 Starting with too much too fast can lead to burnout and plateaus. Gradual adjustments are more sustainable for long-term progress. 41:51 💪 Pushing through plateaus often requires changes in workout routines, including adjusting rest periods and tempos. 43:16 🚹🚺 Men and women tend to hit plateaus differently; women may need encouragement to push harder, while men may need to avoid overtraining. 45:49 ⏱ Adjusting rest periods and exercise tempos can help break through plateaus, regardless of whether you're a beginner or an experienced lifter.
Doug, you just did almost an hour long interview and asked this guy, like 5 questions! You are one of the best interviewers I've seen. So many people have no idea how to let their guest speak. That's why people are here- to hear what your guest has to say. Really great job, filled with loads of really practical, useful information. Thanks Doug.
This is such a good point you make here! The question should be "why are you loosing weight", if thats because you want to look healthier: use a mirror If you want to look hotter: use a mirror If you want to look skinnier: use.a.freaking.mirror If you want to win a math competition with your tummy, you can try measuring it.
There's a reason this MindPump Crew is exponentially successful- they break down the reality of forever fitness as the ultimate goal ❤ They flipped the tired cliche of the scale as measurement on its head! True physical health is your wealth in life and they come alongside you in your journey ♡ Thank you for all of you!!
Interesting you seem to have this idea that the scale is touted as a good measurement but all I've heard is DON'T use the scale as a measurement of progress. It's every video I've watched on health and fitness. I haven't heard anyone say use the scale. Even doctors don't look at the scale measurement when I go in for an appt.
Totally agree! I love these guys. I always seen to be coming across and listening more to Sal interviews. But listening to this...Adam has really resonated with me now so much more on just this video alone! The scale is no good when your loosing muscle and fat!!
Go look up visceral fat causing chronic illness, this guy has some knowledge on body composition but he’s misinformed and wrong about a couple things including vegetables, they should be kept to a minimum or not eaten at all ideally, also eating 4-6 times a day is ridiculous you should be eating Mac of twice a day and when you’re eating correctly you get satiated properly and are not hungry, if you’re hungry you’re lacking nutrition and if you keep eating veggies it’s shuttling that protein quickly out of your system and you don’t absorb it, more meat. More animal fat. Also weight training is a slow and long game when all you need to do it sprint. Sprinting activate your entire body more than weightlifting, you’ll get jacked just doing that. You must improve circulation to allow your body to heal on the proper carnivore diet to allow for optimization. Fat is not all one thing, there’s 3 types of fat and one is beneficial, that’s why body builders still get heart attacks and strokes oh and guess what they eat 6 times a day protein and carbs/veggie, think about it the fiber we cannot digest gets pushed along and intact take plenty protein with it leaving you malnourished wanting more
@@regerbryan I heard that doing too much cardio will burn fat as well as muscle and to keep activities like sprinting at a minimal level. So many people are saying different things. I've finished my first week of body recomp, I'm 6'1 80kg coming off a weight loss from 138kg. Right now I'm eating 2000 calories at 200g of protein doing OMAD. I train 5x a week, calisthenics and weight training with a bit of biking and sprinting. There's too many different opinions and it's stressing me out.
@@nivaneh1010 cut out all other exercise other than sprinting, build up to a 30 second sprint and do that every other day at least, the key is burning visceral fat
Never heard Adam before now, but wow what a breath of fresh air. Promoting a sensible, level-headed and balanced approach to health and fitness. Truly excellent stuff.
Realistically no one is losing 20% body fat in 30 days. It's just not a common thing. Patience and consistency is key. I started almost exactly 1 year ago, went from 255 to 195, and in that time from 32% to about 14% now, packed on a lot of muscle in this newbie gain period, and I've never felt better. But I've also ate the exact same things for the past 12 months, 6 days a week, I have one cheat day a week where I go as nuts as I want, and by the time that day is over? I'm pumped to get back on the diet like normal until the next Saturday. CONSISTENCY bois, that's the "secret" here. Rushing shit? It won't last.
@@oldgrunt5569 ya I think the 30 days part is the fact that it takes them about 30 days to build the habits it takes to sustain the journey. So no you can't go from 30% to 10% in 30 days but you can have all of the tools and habits of success to get you from 30% to 10% in 30 days
The better husband and father part hit home for me. I've experienced and felt the same exact way! And I love the concept of adding to your diet and not subtracting it's like drinking a gallon of water each day you don't usually have time to drink anything else so it limits the sugary drinks out of your life ❤
Listening to this while training after working a graveyard shift.. i go to work at 8pm and get off at 4:30 am. Then I work out right after.. i notice what keeps me disciplined is bringing my workout clothes to work with me so that I can avoid going home 1st.. stay motivated fellas and ladies
He's right! When I weighed 265, I forced myself on a chicken/fish/eggs/broccoli diet with lots of weights exercise. I went from 265 down to 215 in 4 months. But...I was miserable...I hated the way I did it. Gained it all back. Losing weight, getting healthy is a lifestyle..not a burden. I learned better & easier...no rush, no stress, enjoy the journey. "Diet" is short term with one goal. "Lifestyle" is the opposite...long term and easy.
LOVE the guys from Mind Pump. Their podcast and programming has increased the quality of my health and fitness in so many ways. I'm 41 years old and have the muscle definition I should have had in my 20s.
I am on a cut and lost 60lb in 2 months. I call BS for people who say it’s unhealthy. It might not be practical for most but for people who hyper focus on training it can be done. I look great, consume 220g of protein, workout everyday, cardio every day. I walk 26000 steps a day for my job. Still making gains and haven’t leveled out yet.
@@Lyricsss34 Thanks. I had 2 shoulder surgeries within 2 years. I workout a lot but the last 4 years have been pretty tough and gained a lot of weight. Back on track but thanks again for the inspiration!!
@@lifeisagift5627Now probably 20% at 180lbs. It’s not my first rodeo. I need to get to around 155-160 to be around 10%. I was 243lbs (May 13th). I always find it hard for me to go under 160lbs at 5’ 9” because people tell me to stop because I look to thin.
Mindpump is such a spot on name for this channel! Not only do I feel inspired with each episode in regard to my own health journey…but you guys pump me up as a trainer! I literally want to shout and share with every client of my own how much better it is to chase health and wellness over appearance. This episode is full of SO much knowledge and info 💪🏽🙌🏽
I have watched tons of videos on fitness… I have been 10%, 30% and everything in between… right now I’m trying to get back down to 10% from around 20% and I have been here for awhile ( my fault) just not doing what I need to do and playing games… anyway this dude is refreshing…very real straight to the point ( all truth) no b.s.
Just heard this, but it's what I've been doing the past 2 months. I fast M/W/F, then aim for 220 grams of protein the days I eat, while limiting carbs. With the goal of 220g of protein and my stomach being smaller from fasting, hitting that is a chore, and you won't have any need to eat bullshit. So I don't track calories just protein and kind track carbs. I workout 5 days a week. I've lost 17 lbs, with a noticeable change in the mirror and I'm feeling better everyday.
Love this interview I was 200lbs 30% n so upset bcz I was eating super clean working out 3 to 5x n wasn't losing a thing. I had major shoulder surgeries so it took a while to get stronger lifting but the scale wasn't moving so I tracked my cars. I eas only doing 70 grass of protein n 6 hrs of sleep... learned a lot from this. I still don't eat enough protein or sleep but much Improved
I wish that Adam did more outside pod interviews because Sal tends to repeat the same stories and studies in every interview. 😂 You can tell Adam is just in the moment, and nothing feels stale about what he's sharing. While I like Sal a lot, I actually find Adam to be the best because he keeps it so basic, and he's real/blunt.
My Buddy is a former body builder. He put me on a meal plan to help me lose weight. I was eating every 2-3hrs a day from 7a to 7p, Eggs, Beef, Chicken, Fish, Brown Rice, Greens, Broccoli etc…. I was also weightlifting 2 times a week & walking more. I weighed 260lbs and after 30-days I was down to 245lbs. This guy is dead on and his advice will definitely work for ya if put in the effort 👍🏼
I've been dieting (Keto, fitness trainer guided, self-guided programs), exercising (HIIT supervised by a fitness coaches), running, walking, weight lifting and went down from 305 to about 225 in 6-7 months but now I'm stuck in a cycle of gaining weight (fat, since I believe the mirror) and trying to diet and exercise back towards my goal - which I never hit. I don't care about the number on the scale. I don't even want to be 10%. I'd be happy with 20% but can't seem to get there and can't afford experts like this to actually guide me through it. The videos helped for a while...now it's all plateaus and cycles of trial and failure.
This hits the nail dead on for me. I went from 314 pounds down to 184. Then I started putting on muscle and currently weigh 220. But no matter how little I eat and how much I walk or run and fit weights, I just cannot lose anymore fat. I am freaking stuck. I’m 48 years old down to eating 1500 calories lifting and doing cardio 6 days a week. Constantly exhausted and getting so dam depressed
Feels like your test is low because of that much deficit and exercise, you should do some exams and also try to add a meal or two, and maybe do some carb cycling, that helps a lot... Maybe change your training also, do something like 2 days on, one off, sometimes less is more.
You have to gradually increase your calories and decrease the cardio. Focus on protein and resistance training. Throw away the scale for a while and just check your measurements once a month. Your body needs more muscle right now.
Sounds like you are way over worrying and thinking about fat. Your obsession turned from eating like crazy to “dieting” like crazy. Give yourself a break, enjoy your current weight and size and focus on living life
The wisdom in this video is so refreshing. Best advice I’ve heard related to the expectations and purposes behind living a balanced healthy lifestyle. Thank you for sharing!
What a great video holy crap this makes so much sense and it makes it seem so stressless believe me. I’ve lost a ton of weight and got jacked and I’m 56 years old but if I would’ve understood this, what a difference it would’ve made I’m gonna share with my kids and everybody.
Excellent interview. I love how Adam made everything see so small, easy and simple. I’m a too much all at once type and I needed to hear this. Thanks guys !
I really loved this video guys. Thank you so much! I’m a very “all of nothing” type of person. It’s what helped me get me back working out & eating healthy but its not always the healthiest mindset. I’ve been on my fitness journey for a year and a half & im really trying to find balance and give myself grace when I miss a day in the gym or have a bad day of eating on the weekends. This was the depth I really needed today. It’s not the most important thing but I think what’s really helping me personally is that I’m really loving the process & how I’m feeling and not getting too caught up in only the way I look or the validation from others. But the days I notice I’m stronger or my workout gets easier that feels so good!
I'm female, blue collar almost my whole adult life, and walk over 10k steps at least 5 days a week. Work alone is 10k - working out adds even more. I've been overweight my whole life.
It’s true when they say “Abs are made in the kitchen.” If you aren’t addressing food, it won’t change. Especially if you’ve been overweight your whole life, your body is metabolically unhealthy. You need to lower insulin, so the body can let go of the body fat.
Just an update for those who commented on my first post. I am now 170 and was 243lbs 16 weeks ago. My body fat is now around 18% I still figure 150-155 will get me around 10%. My arms are getting vascular now and the top abs are showing. I am stronger then ever and didn’t lose any muscle mass. Hit your target protein level and train hard.
43:46 Eat whole foods, strength train 3 days a week, get 7 hours or more of sleep, use progressive overload to break through plateus. And for us Big 3 guys doing 5/5 reps (which is what I do twice a week) pushing to reach 15 reps on big lifts. Rests: 2-3 minutes between sets to get higher gains. Change rest period or tempo to break plateus. I rest 60 seconds between sets rn for bench, deadlift and squat but, I'll try resting for 2 minutes now for better hypertrophy. I haven't heard of four-two-two before.four second negative when lowering the weight, 2 second pauses, 2 second positive raising the weight - has this been proven to increase hypertrophy?
A few things. First time the youtube ‘random algorithm’ actually came through - I was meant to see this. Your opening metrics were bang on for me - 205.8 / 28.3. Mr. Schafer’s subtle psychological manipulating process - genius. Finally, you are 💯% right - You must LOVE the process inorder to make it a lifestyle. Well done.👌👏💪
I lost 80lbs instantly on keto then ditched that and hit the weights. The whole process to me was so simple, but now I’m struggling to get stronger is my only issue! That’s why i follow the MP podcast hahaha!
High protein and standard carb intake. That and allowing rest and not overtraining. 10 to 12 sets per muscle a WEEK, that means 2 training sessions of 5-6 sets at full effort will grow mass and strength. More is junk volume and detrimental unless you are on the sauce or actually not training hard enough. Genetics are a thing as well, type 2 vs 1 muscle fibers, limits etc play a big factor.
What I find lots can’t give up the time, the taste, and now arguably the cost has gone up more than whole food. Put the work in your food and it will work for you. 😊
WTF❤This man is so real. 😮 lord. You just never know if the guy next to you is enlightened AF. Never doubt your neighbor. Have faith in everyone. I LOVE fitness trainers. By far, they have been the best people in my life. I’ve connected to every one I’ve had like a brother or sister. It’s likely the endorphins, but you gotta admit, they’re cool AF. Thanks bro for being so down to earth and So insightful, as well as generous with your insights.
Best part 37:55 As much as I enjoyed this honest convo on fitness there is a huge piece missing for those who are comfortably in shape. I've seen reddit posts about men at 10% body fat and how miserable they are trying to maintain it, and totally get how that negatively effects mental health. BUT Doug and Adam didn't at all cover enough of is what it's like for people who are fit and happy. Aside from just feeling better from working out - a fat person can do that - but once you reach the state where you are fit, flat belly, have a 6 pack - but aren't ripped and veiny. Like, Mark Wahlberg's normal physique versus Brad Pitt in Troy
I had the best results doing OMAD, certainly was not Plant based. Not doing OMAD atm, as I am in maintenance mode. When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs. When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein. Protein came to about half of what is currently recommend, again not ideal but it worked our for me. NEAT was / is my go-to way to move and weights and body weight was / is my way to add resistance to the muscular system.
The primary focus is to change the body composition from more fat and less muscle, to more muscle and less fat. Weight loss is secondary aa the overall focus.
As a former bodybuilder, it's not healthy at all to stay ripped. Actually you're totally dehydrated. One glass of beer or champagne and you're six pack is not as visible. It's definitely not sustainable. You're so right. A lot of fitness people have body dysmorphic disorder.
I've been steadily increasing my walking over the past year. I started as a lethargic 69 year old and am now consistently walking 10,000 steps in the morning and another 10,000 in the evening, with most of that up and down a bridge. I recently saw something suggesting that more than 17,000 steps per day gave diminishing returns. I wonder if I may be overdoing it, however, it seems like an extra 3,000 steps per day would be helpful.
So so so true. It's speaking from experience. So much wisdom and rational approach. If people applied this knowledge it would be the best health care system investment. I love your (and all the Mind Pump guys') no bullshit approach. Thank you.
Look up a BMR calculator and use it. Take the smallets number and eat that many calories. When you hit a plateau, recalculate your BMR. Once you get close to your goal or a healthier weight then address your macros and go from there.
Waouw ! First time that I see a coach being realistic, not extreme and thinking LT (and thus avoiding the extreme known fad diets and methods). I don’t know this person but if he has a channel I will certainly subscribe. He sees how sport helps us being better physically but also mentally. And it’s strange to say but he looks like a very nice person who is happy and balanced in his life. He exsudes good vibes ✨✨
I'm finding it so easy this time. Book a holiday with friends 😂 max protein cut carbs to almost zero and huge green salads with thin hot sauce. Dark choc for treat or zero fat Greek yogurt. Nuts apples....more protein. Exercise everyday at least 10k steps. No alcohol no treats. Slim line tonic with gin if desperate for a drink. Cut the milk to zero replace with oatmilk. Mix it up steak Waldorf salad or salmon and tuna....protein!!!!!! Easy lunch should be pure chicken and avocado. Green tea or coffee...NO Milk.
"cut carbs to almost zero" .. you wont be doing that with zero fat geek yogurt, apples and oat milk (too many carbs). blackberries, raspberries or blue berries and unsweetened almond milk is an alternative. Anyone pulling almost no carbs would be in ketosis and you need not worry about fat intake in fact they need it
I lost 30lb in 30 days 245lb to 215lb from may 1st to June first. Got the scale log to prove it. Cardio 1 hour a day plus 20 min weight training. Intermittent fasting and paleo/keto diet.
What was your calorie deficit like? I'm very active usually 10-15k steps a day Mon-Fri working days, weight training 5-6 days a week, I'm doing 160g protein BUT only 1600 calories which I'm afraid could hurt my metabolism? Thinking of doing some refeeding days at 2500 calories I'm feeling super drained most weeks by Thursday I'm struggling bad at work just zapped. I think I'm just impatient because I want the weight gone but don't want my body eating it's own muscle as fuel cutting too extreme.
@@rick9705 I’m not counting calories, but expect what I get off my Apple Watch. 800-1200 calories via workouts 6-7 days a week. I did 3, 36 hours fasts and a couple 48 hours.
Speaking if bad motivational approaches, i wish you could tell this to the Army. If you are slow at running their strategy run 5 days a week. If you cant do push ups more push ups! 😂 The Army finally started hiring physical trainers that are starting to control the pt. The Army has been exercising for wver and now they’re finally getting close to actually training properly!
Awesome breakdown. I encourage everyone reading the comments 1st to make this the Health & Fitness Grail for aesthetic and health success! Thank you for doing this excellent tailored interview. Thank you for the Mind Pump content. Great interview guys!!!💪🔥🔥🔥
From 30 to 25 you can go in the month easy. From 25 to 20 is possible in the next half of the year. Going below 20 to 15 is possible with heavy discipline maybe in a year. But going below 15 you need excellent genetics and many more details.
Can you discuss how to manage skin laxity that might occur from losing this last body fat? Feel like it might be an issue and maybe certain foods or supplements might help? Not sure.
When losing a lot of weight, you don't need to 'hit your protein' when your body reabsorbs cells, skin and wasteful muscle it gets plenty of essential proteins... Until you hit your target weight, eat healthy fats and lean proteins until you hit your calorie target then stop. Change up the diet too, your 'cravings' often are your body telling you what nutrient it needs.
While you’re method is correct, Adam and his team focus on the idea that building and maintaining muscle revs up your metabolism since muscle needs more calories to grow and stay. Faster metabolism = more calories burned, which helps with fat loss. There are lots of ways to get there, but this is just the MindPump approach that’s worked for tons of people!
This is great. Im 2weeks in on a 4 wk comp..its basically set out like the last 4 weeks of a shred before being stage ready. So weights 5 days a week, cardio and low cal. I thought 4wks is not a big deal...or is it? I was going to get into a lean build after. So dropping most cardio, go out once or twice a wk and cut back weights to...now im thinking 2 full body per wk lol. Thanks 42yrold woman.
Cut sugar out 100%, all sweeteners except honey. Stop eating everything made with American wheat. Fresh vegetables and meat. That will help you drop weight slowly before you even start working out.
I know now after all these years, my true goal was to lose BF and not necessarily pounds in weight. I thought by losing weight on the scale I was winning. In reality I wasn’t because I still held a lot of BF. I’m currently 220 and hit the weights 3 days a week but my struggle is getting enough protein.
I'm 55 year old man. Is it too late for me to live a healthy life? I am overweight and need that kick in the ass to wake up. So, thank you for sharing 🙏.
00:14 🍏 Focus on optimizing health first before diving into weight loss.
02:05 🧠 Track steps, sleep, and nutrition to assess the starting point accurately.
03:57 🏋♂ Start by adding things to the diet before taking away, focusing on hitting protein intake.
05:18 🥦 Add whole, nutrient-dense foods to the diet instead of focusing on calorie restriction.
08:45 🚶 Gradually increase daily steps to improve activity level.
10:52 💪 Increase strength training intensity to burn more calories and build muscle.
14:23 🍽 No need to weigh food, focus on adding whole foods to the diet.
16:09 📷 Use circumference measurements and progress pictures to track changes instead of relying solely on the scale.
19:57 🧠 Focus on more than just reaching 10% body fat; it's essential to understand the long-term benefits beyond aesthetics.
22:56 🏠 Connecting fitness to other aspects of life like relationships and productivity at work can be a powerful motivator.
24:47 💼 A healthier version of yourself improves performance in all areas of life, not just fitness.
27:32 🚀 Focus on long-term passion rather than short-term goals like reaching 10% body fat.
29:21 🌱 True health includes balance and enjoyment, not just physical appearance.
30:17 💔 Pursuing physical perfection can lead to emotional lows and a sense of brokenness.
35:17 ⚖ The mistake many make is pushing too hard, too fast; focus on sustainable changes for long-term success.
39:44 🏋♂ It's better to start with a realistic workout plan and gradually increase intensity rather than overwhelming yourself with too much too soon.
40:41 🍽 Two days of full-body strength training per week combined with good nutrition can significantly reduce body fat percentage, even from 30% to 10%.
41:23 📉 Starting with too much too fast can lead to burnout and plateaus. Gradual adjustments are more sustainable for long-term progress.
41:51 💪 Pushing through plateaus often requires changes in workout routines, including adjusting rest periods and tempos.
43:16 🚹🚺 Men and women tend to hit plateaus differently; women may need encouragement to push harder, while men may need to avoid overtraining.
45:49 ⏱ Adjusting rest periods and exercise tempos can help break through plateaus, regardless of whether you're a beginner or an experienced lifter.
Thank you...❤
The video maker should add timestamps like this to their nice videos!!! ❤
You are the you tube hero Gotham needs
amazing , thank u
King 👑
Doug, you just did almost an hour long interview and asked this guy, like 5 questions! You are one of the best interviewers I've seen. So many people have no idea how to let their guest speak. That's why people are here- to hear what your guest has to say. Really great job, filled with loads of really practical, useful information.
Thanks Doug.
took me 8 months to get from 124kg to 96kg. never did bf% as the mirror is my arbiter. patience is key.
O
I started at 124 and I am 109 now. I think it’s been 4-5 months
I try and tell people that are trying to rush is that your patience needs to be just as strong as their motivation. Not easy though!
@@leopoldoruiziii4287❤
This is such a good point you make here!
The question should be "why are you loosing weight", if thats because you want to look healthier: use a mirror
If you want to look hotter: use a mirror
If you want to look skinnier: use.a.freaking.mirror
If you want to win a math competition with your tummy, you can try measuring it.
There's a reason this MindPump Crew is exponentially successful- they break down the reality of forever fitness as the ultimate goal ❤ They flipped the tired cliche of the scale as measurement on its head! True physical health is your wealth in life and they come alongside you in your journey ♡ Thank you for all of you!!
Interesting you seem to have this idea that the scale is touted as a good measurement but all I've heard is DON'T use the scale as a measurement of progress. It's every video I've watched on health and fitness. I haven't heard anyone say use the scale. Even doctors don't look at the scale measurement when I go in for an appt.
@@Sara-kc6mddid uneven read what she wrote?
Totally agree! I love these guys. I always seen to be coming across and listening more to Sal interviews. But listening to this...Adam has really resonated with me now so much more on just this video alone! The scale is no good when your loosing muscle and fat!!
I'm a PT and these 2 chaps speak the most sense of anyone I've seen on the Internet. Excellent stuff chaps.
Go look up visceral fat causing chronic illness, this guy has some knowledge on body composition but he’s misinformed and wrong about a couple things including vegetables, they should be kept to a minimum or not eaten at all ideally, also eating 4-6 times a day is ridiculous you should be eating Mac of twice a day and when you’re eating correctly you get satiated properly and are not hungry, if you’re hungry you’re lacking nutrition and if you keep eating veggies it’s shuttling that protein quickly out of your system and you don’t absorb it, more meat. More animal fat. Also weight training is a slow and long game when all you need to do it sprint. Sprinting activate your entire body more than weightlifting, you’ll get jacked just doing that. You must improve circulation to allow your body to heal on the proper carnivore diet to allow for optimization. Fat is not all one thing, there’s 3 types of fat and one is beneficial, that’s why body builders still get heart attacks and strokes oh and guess what they eat 6 times a day protein and carbs/veggie, think about it the fiber we cannot digest gets pushed along and intact take plenty protein with it leaving you malnourished wanting more
@@regerbryan I heard that doing too much cardio will burn fat as well as muscle and to keep activities like sprinting at a minimal level. So many people are saying different things. I've finished my first week of body recomp, I'm 6'1 80kg coming off a weight loss from 138kg. Right now I'm eating 2000 calories at 200g of protein doing OMAD. I train 5x a week, calisthenics and weight training with a bit of biking and sprinting. There's too many different opinions and it's stressing me out.
@@nivaneh1010 cut out all other exercise other than sprinting, build up to a 30 second sprint and do that every other day at least, the key is burning visceral fat
@regerbryan Bodybuilders aren't dying because of vegetables. They're dying because they abuse PEDs. Come on dude.
@@regerbryanyou'll get jacked just sprinting? Bahahahahaha. Talk about misinformed.
Never heard Adam before now, but wow what a breath of fresh air. Promoting a sensible, level-headed and balanced approach to health and fitness. Truly excellent stuff.
I agree, everything he talked about made sense and didn't seem overbearing. I'm glad I listened to this interview.
Go check out Mind Pump. You'll like it. Adam, Sal, Justin and Doug.
@@Angel283 been fully invested for the last 3 months! What a find!
Realistically no one is losing 20% body fat in 30 days. It's just not a common thing. Patience and consistency is key. I started almost exactly 1 year ago, went from 255 to 195, and in that time from 32% to about 14% now, packed on a lot of muscle in this newbie gain period, and I've never felt better. But I've also ate the exact same things for the past 12 months, 6 days a week, I have one cheat day a week where I go as nuts as I want, and by the time that day is over? I'm pumped to get back on the diet like normal until the next Saturday. CONSISTENCY bois, that's the "secret" here. Rushing shit? It won't last.
he specifically says its a 6 month journey around 12:45
I’m
Had you gained no muscle you'd be at 11% now. But since you did you would be lower than 11% so guessing one of your measurements is off.
Great Job! Do you mind sharing what you ate?
@@oldgrunt5569 ya I think the 30 days part is the fact that it takes them about 30 days to build the habits it takes to sustain the journey. So no you can't go from 30% to 10% in 30 days but you can have all of the tools and habits of success to get you from 30% to 10% in 30 days
The better husband and father part hit home for me. I've experienced and felt the same exact way! And I love the concept of adding to your diet and not subtracting it's like drinking a gallon of water each day you don't usually have time to drink anything else so it limits the sugary drinks out of your life ❤
Dear GOD THANK YOU FOR OPENING WITHOUT FLUFF! Instant subscribe
When I was a personal trainer my approach had always been add the good stuff before you try to take away the bad stuff.
Listening to this while training after working a graveyard shift.. i go to work at 8pm and get off at 4:30 am. Then I work out right after.. i notice what keeps me disciplined is bringing my workout clothes to work with me so that I can avoid going home 1st.. stay motivated fellas and ladies
He's right! When I weighed 265, I forced myself on a chicken/fish/eggs/broccoli diet with lots of weights exercise.
I went from 265 down to 215 in 4 months.
But...I was miserable...I hated the way I did it. Gained it all back.
Losing weight, getting healthy is a lifestyle..not a burden.
I learned better & easier...no rush, no stress, enjoy the journey.
"Diet" is short term with one goal.
"Lifestyle" is the opposite...long term and easy.
Chicken fish eggs and you were tired of your diet? Lmfaoo you have issues my man
LOVE the guys from Mind Pump. Their podcast and programming has increased the quality of my health and fitness in so many ways. I'm 41 years old and have the muscle definition I should have had in my 20s.
I am on a cut and lost 60lb in 2 months. I call BS for people who say it’s unhealthy. It might not be practical for most but for people who hyper focus on training it can be done. I look great, consume 220g of protein, workout everyday, cardio every day. I walk 26000 steps a day for my job. Still making gains and haven’t leveled out yet.
Wow 26k steps a day? Congrats dude on losing 60 lbs.
@@Lyricsss34 Thanks. I had 2 shoulder surgeries within 2 years. I workout a lot but the last 4 years have been pretty tough and gained a lot of weight. Back on track but thanks again for the inspiration!!
Body fat percentage?
@@lifeisagift5627Now probably 20% at 180lbs. It’s not my first rodeo. I need to get to around 155-160 to be around 10%. I was 243lbs (May 13th). I always find it hard for me to go under 160lbs at 5’ 9” because people tell me to stop because I look to thin.
How many calories are you eating per day?
Mindpump is such a spot on name for this channel! Not only do I feel inspired with each episode in regard to my own health journey…but you guys pump me up as a trainer! I literally want to shout and share with every client of my own how much better it is to chase health and wellness over appearance. This episode is full of SO much knowledge and info 💪🏽🙌🏽
It's good to see Adam outside of mindpump
Yup, be careful what you wish for. Changing your body without being prepared for it mentally can result in a lot of personal problems.
I have watched tons of videos on fitness… I have been 10%, 30% and everything in between… right now I’m trying to get back down to 10% from around 20% and I have been here for awhile ( my fault) just not doing what I need to do and playing games… anyway this dude is refreshing…very real straight to the point ( all truth) no b.s.
Adam’s here!!! I’ll watch anything my MindPump guys do! This was great😊
Taking proper rest between sets has been a game changer for me. After injuring myself due to fatigue, I rest properly
Just heard this, but it's what I've been doing the past 2 months. I fast M/W/F, then aim for 220 grams of protein the days I eat, while limiting carbs. With the goal of 220g of protein and my stomach being smaller from fasting, hitting that is a chore, and you won't have any need to eat bullshit. So I don't track calories just protein and kind track carbs. I workout 5 days a week. I've lost 17 lbs, with a noticeable change in the mirror and I'm feeling better everyday.
Love this interview I was 200lbs 30% n so upset bcz I was eating super clean working out 3 to 5x n wasn't losing a thing. I had major shoulder surgeries so it took a while to get stronger lifting but the scale wasn't moving so I tracked my cars. I eas only doing 70 grass of protein n 6 hrs of sleep... learned a lot from this. I still don't eat enough protein or sleep but much Improved
I wish that Adam did more outside pod interviews because Sal tends to repeat the same stories and studies in every interview. 😂
You can tell Adam is just in the moment, and nothing feels stale about what he's sharing. While I like Sal a lot, I actually find Adam to be the best because he keeps it so basic, and he's real/blunt.
My Buddy is a former body builder.
He put me on a meal plan to help me lose weight.
I was eating every 2-3hrs a day from 7a to 7p, Eggs, Beef, Chicken, Fish, Brown Rice, Greens, Broccoli etc….
I was also weightlifting 2 times a week & walking more.
I weighed 260lbs and after 30-days I was down to 245lbs.
This guy is dead on and his advice will definitely work for ya if put in the effort 👍🏼
I've been dieting (Keto, fitness trainer guided, self-guided programs), exercising (HIIT supervised by a fitness coaches), running, walking, weight lifting and went down from 305 to about 225 in 6-7 months but now I'm stuck in a cycle of gaining weight (fat, since I believe the mirror) and trying to diet and exercise back towards my goal - which I never hit. I don't care about the number on the scale. I don't even want to be 10%. I'd be happy with 20% but can't seem to get there and can't afford experts like this to actually guide me through it. The videos helped for a while...now it's all plateaus and cycles of trial and failure.
This hits the nail dead on for me. I went from 314 pounds down to 184. Then I started putting on muscle and currently weigh 220. But no matter how little I eat and how much I walk or run and fit weights, I just cannot lose anymore fat. I am freaking stuck. I’m 48 years old down to eating 1500 calories lifting and doing cardio 6 days a week. Constantly exhausted and getting so dam depressed
Hormones? Could be that
Feels like your test is low because of that much deficit and exercise, you should do some exams and also try to add a meal or two, and maybe do some carb cycling, that helps a lot... Maybe change your training also, do something like 2 days on, one off, sometimes less is more.
How many days a week are you training? Could be over trained as well. Start listening to the Mindpump podcast. They cover that topic constantly.
You have to gradually increase your calories and decrease the cardio. Focus on protein and resistance training. Throw away the scale for a while and just check your measurements once a month. Your body needs more muscle right now.
Sounds like you are way over worrying and thinking about fat. Your obsession turned from eating like crazy to “dieting” like crazy. Give yourself a break, enjoy your current weight and size and focus on living life
This was excellent. I am a trainer, pilates instructor,pharmacist, nutrition coach.
Adam needs to do more interviews! He is a wealth of knowledge! Gracias ! 😊
You're stunning
Such a great insight on how fit people aren't always balanced. Hits home and makes this whole idea much more doable!
Exciting I’ve never seen Adam on another podcast 😊
It’s a great episode! Let us know what ya think!
The wisdom in this video is so refreshing. Best advice I’ve heard related to the expectations and purposes behind living a balanced healthy lifestyle. Thank you for sharing!
What a great video holy crap this makes so much sense and it makes it seem so stressless believe me. I’ve lost a ton of weight and got jacked and I’m 56 years old but if I would’ve understood this, what a difference it would’ve made I’m gonna share with my kids and everybody.
What an insane wisdom dump in that first 20 minutes! Thank you!
Excellent interview. I love how Adam made everything see so small, easy and simple. I’m a too much all at once type and I needed to hear this. Thanks guys
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I really loved this video guys. Thank you so much! I’m a very “all of nothing” type of person. It’s what helped me get me back working out & eating healthy but its not always the healthiest mindset. I’ve been on my fitness journey for a year and a half & im really trying to find balance and give myself grace when I miss a day in the gym or have a bad day of eating on the weekends. This was the depth I really needed today. It’s not the most important thing but I think what’s really helping me personally is that I’m really loving the process & how I’m feeling and not getting too caught up in only the way I look or the validation from others. But the days I notice I’m stronger or my workout gets easier that feels so good!
Love Adam and Mindpump Sal Justin and Doug! Great to see Adam (the eldest 😂) doing his own podcast👏
Haha! Adam is the man! Let us know what you think of the episode!
Doug asked the exact questions to get Adam to explain precisely the info we need to learn! Excellent interviewing Doug☆☆☆☆☆
I'm female, blue collar almost my whole adult life, and walk over 10k steps at least 5 days a week. Work alone is 10k - working out adds even more. I've been overweight my whole life.
It’s true when they say “Abs are made in the kitchen.” If you aren’t addressing food, it won’t change. Especially if you’ve been overweight your whole life, your body is metabolically unhealthy. You need to lower insulin, so the body can let go of the body fat.
Just an update for those who commented on my first post. I am now 170 and was 243lbs 16 weeks ago. My body fat is now around 18% I still figure 150-155 will get me around 10%. My arms are getting vascular now and the top abs are showing. I am stronger then ever and didn’t lose any muscle mass. Hit your target protein level and train hard.
It touched my heart how nice Adam explains the reality of transformation.
Good advice on the psychology of losing body fat and having a mentally healthy outlook without discontent /dysmorphia
this approach of adding rather than counting is starting to resonate with me. I will try it. Thanks
43:46 Eat whole foods, strength train 3 days a week, get 7 hours or more of sleep, use progressive overload to break through plateus. And for us Big 3 guys doing 5/5 reps (which is what I do twice a week) pushing to reach 15 reps on big lifts. Rests: 2-3 minutes between sets to get higher gains. Change rest period or tempo to break plateus. I rest 60 seconds between sets rn for bench, deadlift and squat but, I'll try resting for 2 minutes now for better hypertrophy. I haven't heard of four-two-two before.four second negative when lowering the weight, 2 second pauses, 2 second positive raising the weight - has this been proven to increase hypertrophy?
A few things. First time the youtube ‘random algorithm’ actually came through - I was meant to see this. Your opening metrics were bang on for me - 205.8 / 28.3. Mr. Schafer’s subtle psychological manipulating process - genius. Finally, you are 💯% right - You must LOVE the process inorder to make it a lifestyle. Well done.👌👏💪
One of the best videos I ever seen ❤❤ love you bro .
I lost 80lbs instantly on keto then ditched that and hit the weights. The whole process to me was so simple, but now I’m struggling to get stronger is my only issue! That’s why i follow the MP podcast hahaha!
High protein and standard carb intake. That and allowing rest and not overtraining. 10 to 12 sets per muscle a WEEK, that means 2 training sessions of 5-6 sets at full effort will grow mass and strength. More is junk volume and detrimental unless you are on the sauce or actually not training hard enough. Genetics are a thing as well, type 2 vs 1 muscle fibers, limits etc play a big factor.
Adam’s my favorite 💪🏻This is my first time seeing him on a podcast. Hope he does more. 🎉
What an excellent and majorly informative interview! Very succinct and to the point. Well done, thank you!
This is such good information, not even just about fat loss but healthy mindset too
I appreciate the concepto of adding more protein/veggies instead of flat out restricting food groups.
That’s something I’m doing now…
What I find lots can’t give up the time, the taste, and now arguably the cost has gone up more than whole food. Put the work in your food and it will work for you. 😊
WTF❤This man is so real. 😮 lord. You just never know if the guy next to you is enlightened AF. Never doubt your neighbor. Have faith in everyone. I LOVE fitness trainers. By far, they have been the best people in my life. I’ve connected to every one I’ve had like a brother or sister. It’s likely the endorphins, but you gotta admit, they’re cool AF. Thanks bro for being so down to earth and So insightful, as well as generous with your insights.
Like anything, you can't let it take over your life.
I lift 6 hours a week and run 1 hours
That keeps me in pretty good shape even in my 50s
Yes definitely take pictures. I do it for myself and it helps
Best part 37:55 As much as I enjoyed this honest convo on fitness there is a huge piece missing for those who are comfortably in shape. I've seen reddit posts about men at 10% body fat and how miserable they are trying to maintain it, and totally get how that negatively effects mental health. BUT Doug and Adam didn't at all cover enough of is what it's like for people who are fit and happy. Aside from just feeling better from working out - a fat person can do that - but once you reach the state where you are fit, flat belly, have a 6 pack - but aren't ripped and veiny. Like, Mark Wahlberg's normal physique versus Brad Pitt in Troy
We are all guilty of our own problems thank you brothers respect
I had the best results doing OMAD, certainly was not Plant based.
Not doing OMAD atm, as I am in maintenance mode.
When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs.
When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.
Protein came to about half of what is currently recommend, again not ideal but it worked our for me.
NEAT was / is my go-to way to move and weights and body weight was / is my way to add resistance to the muscular system.
Some really good insights here, thanks for doing this! I will definitely be referring to this often
Thank you for this video, very informative and well spoken, God bless!
This is an awesome episode. Major golden gems dropped. Thank you!
The primary focus is to change the body composition from more fat and less muscle, to more muscle and less fat. Weight loss is secondary aa the overall focus.
As a former bodybuilder, it's not healthy at all to stay ripped. Actually you're totally dehydrated. One glass of beer or champagne and you're six pack is not as visible. It's definitely not sustainable.
You're so right. A lot of fitness people have body dysmorphic disorder.
Best video I have seen on this topic. Many thanks :) 🙏
You painted this profession so good. Thankyou.
Adam cooked on this episode very good knowledge dropped thanks for having him on your podcast
17:45 + yes!!!! The full health circle!! Omg, everyone needs to hear this video. I'm sharing this video with everyone!!!
Great interview, I heard him loud and clear!
Best video about body composition that I have seen in a while
I've been steadily increasing my walking over the past year. I started as a lethargic 69 year old and am now consistently walking 10,000 steps in the morning and another 10,000 in the evening, with most of that up and down a bridge.
I recently saw something suggesting that more than 17,000 steps per day gave diminishing returns. I wonder if I may be overdoing it, however, it seems like an extra 3,000 steps per day would be helpful.
I'm glad I stumbled upon this cast. Thanks.
This resonated with me sooooo much! So many great takeaways
So so so true. It's speaking from experience. So much wisdom and rational approach. If people applied this knowledge it would be the best health care system investment. I love your (and all the Mind Pump guys') no bullshit approach. Thank you.
What a great interview!!! Refreshing from the norm .
This was fantastic!!! Thanks guys
As an ex personal trainer, I wish I was able to implement plans as “common sense” as this. Well done.
Look up a BMR calculator and use it. Take the smallets number and eat that many calories.
When you hit a plateau, recalculate your BMR.
Once you get close to your goal or a healthier weight then address your macros and go from there.
Believe me I’ve been nurse for 32 years and walked constantly and still struggled with weight my whole adult life
Because you're still obviously not in an energy deficit
It's because you're a nurse
Great video, great interview... learned a lot from this one
Awesome seeing Adam in this podcast!!
Waouw ! First time that I see a coach being realistic, not extreme and thinking LT (and thus avoiding the extreme known fad diets and methods).
I don’t know this person but if he has a channel I will certainly subscribe. He sees how sport helps us being better physically but also mentally.
And it’s strange to say but he looks like a very nice person who is happy and balanced in his life. He exsudes good vibes ✨✨
Mind Pump
Amazing video, amazing insight ❤❤❤❤
I'm finding it so easy this time. Book a holiday with friends 😂 max protein cut carbs to almost zero and huge green salads with thin hot sauce. Dark choc for treat or zero fat Greek yogurt. Nuts apples....more protein. Exercise everyday at least 10k steps. No alcohol no treats. Slim line tonic with gin if desperate for a drink. Cut the milk to zero replace with oatmilk. Mix it up steak Waldorf salad or salmon and tuna....protein!!!!!! Easy lunch should be pure chicken and avocado. Green tea or coffee...NO Milk.
"cut carbs to almost zero" .. you wont be doing that with zero fat geek yogurt, apples and oat milk (too many carbs). blackberries, raspberries or blue berries and unsweetened almond milk is an alternative. Anyone pulling almost no carbs would be in ketosis and you need not worry about fat intake in fact they need it
I lost 30lb in 30 days 245lb to 215lb from may 1st to June first. Got the scale log to prove it. Cardio 1 hour a day plus 20 min weight training. Intermittent fasting and paleo/keto diet.
What was your calorie deficit like? I'm very active usually 10-15k steps a day Mon-Fri working days, weight training 5-6 days a week, I'm doing 160g protein BUT only 1600 calories which I'm afraid could hurt my metabolism? Thinking of doing some refeeding days at 2500 calories I'm feeling super drained most weeks by Thursday I'm struggling bad at work just zapped. I think I'm just impatient because I want the weight gone but don't want my body eating it's own muscle as fuel cutting too extreme.
@@rick9705 I’m not counting calories, but expect what I get off my Apple Watch. 800-1200 calories via workouts 6-7 days a week. I did 3, 36 hours fasts and a couple 48 hours.
Possible, but you didn’t loose 5-8% in BF…
@@jmanjr I’m moving forward to from 22% to 18.8% as of currently. More so a combination of subcutaneous/visceral fat.
I’ve never heard this guy before. I need more.
This was extremely helpful. Any differences for women?
Speaking if bad motivational approaches, i wish you could tell this to the Army. If you are slow at running their strategy run 5 days a week. If you cant do push ups more push ups! 😂 The Army finally started hiring physical trainers that are starting to control the pt. The Army has been exercising for wver and now they’re finally getting close to actually training properly!
“It only takes 30 days” in the thumbnail but actual answer is it takes 6-8 months to go from 30% to 10%. Even that claim seems dubious but possible.
Awesome breakdown. I encourage everyone reading the comments 1st to make this the Health & Fitness Grail for aesthetic and health success! Thank you for doing this excellent tailored interview. Thank you for the Mind Pump content. Great interview guys!!!💪🔥🔥🔥
From 30 to 25 you can go in the month easy. From 25 to 20 is possible in the next half of the year. Going below 20 to 15 is possible with heavy discipline maybe in a year. But going below 15 you need excellent genetics and many more details.
*BRILLIANT* strategy. This works!
Saw ADAM and clicked the moused hard AF!
Can you discuss how to manage skin laxity that might occur from losing this last body fat? Feel like it might be an issue and maybe certain foods or supplements might help? Not sure.
I used to walk a lot and didn't lose any weight until I implemented a calorie deficit. Specifically fasting
When losing a lot of weight, you don't need to 'hit your protein' when your body reabsorbs cells, skin and wasteful muscle it gets plenty of essential proteins... Until you hit your target weight, eat healthy fats and lean proteins until you hit your calorie target then stop. Change up the diet too, your 'cravings' often are your body telling you what nutrient it needs.
While you’re method is correct, Adam and his team focus on the idea that building and maintaining muscle revs up your metabolism since muscle needs more calories to grow and stay. Faster metabolism = more calories burned, which helps with fat loss. There are lots of ways to get there, but this is just the MindPump approach that’s worked for tons of people!
Interested in how Adam would start someone who's been lifting for thirty years, but is struggling with weight issues.
This is great. Im 2weeks in on a 4 wk comp..its basically set out like the last 4 weeks of a shred before being stage ready. So weights 5 days a week, cardio and low cal. I thought 4wks is not a big deal...or is it? I was going to get into a lean build after. So dropping most cardio, go out once or twice a wk and cut back weights to...now im thinking 2 full body per wk lol. Thanks 42yrold woman.
Cut sugar out 100%, all sweeteners except honey. Stop eating everything made with American wheat. Fresh vegetables and meat. That will help you drop weight slowly before you even start working out.
I know now after all these years, my true goal was to lose BF and not necessarily pounds in weight. I thought by losing weight on the scale I was winning. In reality I wasn’t because I still held a lot of BF. I’m currently 220 and hit the weights 3 days a week but my struggle is getting enough protein.
I'm 55 year old man. Is it too late for me to live a healthy life? I am overweight and need that kick in the ass to wake up. So, thank you for sharing 🙏.
Never too late. I started at age 66, weight training and eating healthy. Now at 71 I am in the best shape of my life.
the biggest and quickest way I reached my goal was to cut out all alcohol. It was like night and day for me.
I love this, Adam, you’re a genius!🎉