Just stAY with the bare minimum; right now I’m not motivated to work out much but to get myself in the gym I do full body work outs, 3 days a week, one exercise per muscle group, 2 sets to failure or close to it, 15 minutes of cardio to finish, DONE
Hi Anthony I hope you can read this! I just want to say thank you for inspiring me to start my fitness journey. I’ve been going to the gym for over a year now, and while my weight hasn’t changed much on the scale, I’ve been receiving compliments from friends I haven’t seen in a while about how much I’ve slimmed down and how my facial structure has improved. There are days when I relapse into overeating, or I show up at the gym not really in the mood, but I still push myself to be there. Your updates and dedication continue to motivate me, and I hope this message can encourage you too.
A 10% effort is better than zero effort I always tell myself that! Keep going,.you can do it. Even if it's slow, it's better than doing too much and being unsustainable like you said
You exercise significantly more than I do, you're definitely inspiring, I have to move more. I don't need to lose weight but I'm out of shape. And really about that caffeine, it's great that you don't drink it (a really addictive drink that ultimately does more harm than good). I'm trying to quit drinking it for the third time now. Thanks for the update, Ants!
I'm glad you found a love for swimming! Maybe try swim, upper body, lower body, swim, upper body, lower body for your 6 day split? And for food, I was never a fan of fasting and cheat days. Not saying it couldn't work for some people but it made me yoyo more than without it. Finding what worked when I ate like it everyday started changing my taste buds and what I found appealing about food. I would recommend trying to find a slightly healthier version of the things you love, like pizza or pasta without COMPLETELY splurging. Or order a size smaller pizza and eat something with it so you still get to eat it and be full afterwards. Also I think not checking the scale much is healthy! Prevents you from treating your health like a speed run ❤ proud of you ant!
I think there’s a lot of recovery issues that won’t work in the long run. I don’t know your schedule but an alternation schedule would be best. Upper, swimming, legs, repeat. If you insist on doing two sessions a day. Weight lifting in the AM, cardio in the PM. Skip the fasting, just focus on eating generally smaller meals with high protein.
Good stuff Anthony!! It’s all part of the journey man glad you’ve been getting back into it! A little bit every day will work wonders over time, 1% better every day 🤝
Try this: eat only once per a day (eat anything until you are full), and do not eat anything one day per week. This is a good base. Then add some cardio, like 3x1,5 hour bycicling per week. You'll will lose weight fast, but not fast enough to make dangling skin. I lost -20kg in 4 months with this method. In december last year I got 6-7 kg plus due to holiday cakes haha. But I can lose weigh anytime I want.
I don’t think starving yourself is sustainable long term. You might lose a lot of weight but the reality is without proper habits the weight will come back eventually
@@TheBlueCrystal770 I'm not starving at all. I'm not hungry. Ofc you always need to do this method not just only for x months or so. This is a lifestyle. I can regulate my weight EZ. If I want to keep the level can leave the starving days or I can do less cycling. I know my body and how to deal with these. But the main rule is eat less calories then you body using a day.
Stop putting exercise and diet into the same category in your brain. You need to separate them. They serve different purposes. Exercise is a tool to help you feel good and get less diseases as you grow old. Diet is a tool to control your weight. If your goal is to lose weight, you should focus on diet, not exercise. We all have limited capacity to do things. Solving both exercise and diet at the same time is hard. Better to first lose the weight through proper diet, then focus on exercise for other reasons. Best of luck!
KEEP GOING ANT WE BELIEVE
Just stAY with the bare minimum; right now I’m not motivated to work out much but to get myself in the gym I do full body work outs, 3 days a week, one exercise per muscle group, 2 sets to failure or close to it, 15 minutes of cardio to finish, DONE
glad to see you are keeping it up, thank you for the inspiration
Hi Anthony I hope you can read this! I just want to say thank you for inspiring me to start my fitness journey. I’ve been going to the gym for over a year now, and while my weight hasn’t changed much on the scale, I’ve been receiving compliments from friends I haven’t seen in a while about how much I’ve slimmed down and how my facial structure has improved.
There are days when I relapse into overeating, or I show up at the gym not really in the mood, but I still push myself to be there. Your updates and dedication continue to motivate me, and I hope this message can encourage you too.
In my experience weight loss is like 20% exercise and 80% diet. It‘s much easier for me to just stop eating so much in order to lose weight
A 10% effort is better than zero effort I always tell myself that! Keep going,.you can do it. Even if it's slow, it's better than doing too much and being unsustainable like you said
Consistency is key. Just keep at it and the results will come
You exercise significantly more than I do, you're definitely inspiring, I have to move more. I don't need to lose weight but I'm out of shape. And really about that caffeine, it's great that you don't drink it (a really addictive drink that ultimately does more harm than good). I'm trying to quit drinking it for the third time now. Thanks for the update, Ants!
Yo man, I just got this randomly suggested on UA-cam. Keep it up man, you can do it!
I'm glad you found a love for swimming! Maybe try swim, upper body, lower body, swim, upper body, lower body for your 6 day split?
And for food, I was never a fan of fasting and cheat days. Not saying it couldn't work for some people but it made me yoyo more than without it. Finding what worked when I ate like it everyday started changing my taste buds and what I found appealing about food. I would recommend trying to find a slightly healthier version of the things you love, like pizza or pasta without COMPLETELY splurging. Or order a size smaller pizza and eat something with it so you still get to eat it and be full afterwards.
Also I think not checking the scale much is healthy! Prevents you from treating your health like a speed run ❤ proud of you ant!
It’s nice to hear a different persons routine for working out. it gives me ideas for my own routine
I think there’s a lot of recovery issues that won’t work in the long run. I don’t know your schedule but an alternation schedule would be best. Upper, swimming, legs, repeat. If you insist on doing two sessions a day. Weight lifting in the AM, cardio in the PM. Skip the fasting, just focus on eating generally smaller meals with high protein.
Good stuff Anthony!! It’s all part of the journey man glad you’ve been getting back into it! A little bit every day will work wonders over time, 1% better every day 🤝
Your swimming is my sauna. I do that at the end of all my workouts every time I go and I go 5-6 times a week.
Glad to hear its been better! Keep it up
If you get tired of it or not dosen't matter you do it regardless
Anthony replace the foreman with an air fryer, you’ll be kicking yourself for not doing it sooner.
Lookin’ good, man! Keep it up till it’s a habit!
Try this: eat only once per a day (eat anything until you are full), and do not eat anything one day per week. This is a good base. Then add some cardio, like 3x1,5 hour bycicling per week. You'll will lose weight fast, but not fast enough to make dangling skin. I lost -20kg in 4 months with this method. In december last year I got 6-7 kg plus due to holiday cakes haha. But I can lose weigh anytime I want.
I don’t think starving yourself is sustainable long term. You might lose a lot of weight but the reality is without proper habits the weight will come back eventually
@@TheBlueCrystal770 I'm not starving at all. I'm not hungry. Ofc you always need to do this method not just only for x months or so. This is a lifestyle. I can regulate my weight EZ. If I want to keep the level can leave the starving days or I can do less cycling. I know my body and how to deal with these. But the main rule is eat less calories then you body using a day.
Anthony, two words. Caloric deficient
Have you ever checked out Body by Science?
Stop putting exercise and diet into the same category in your brain.
You need to separate them. They serve different purposes.
Exercise is a tool to help you feel good and get less diseases as you grow old.
Diet is a tool to control your weight.
If your goal is to lose weight, you should focus on diet, not exercise.
We all have limited capacity to do things. Solving both exercise and diet at the same time is hard.
Better to first lose the weight through proper diet, then focus on exercise for other reasons.
Best of luck!