A real-life example of how to go from 35% to 15% body fat using science! 📲To consult with me 1-on-1 about your fitness goals, apply to my Online Coaching service: www.iwannaburnfat.com/online-fitness-coaching
I have reduced my sugar consumption by about 80-90%. I have also reduced my total calorie intake and switched to much healthier and protein rich foods. I lift hard 3x a week at the gym and I lift and do bodyweight exercises 3x a week at home so each muscle group is getting hit 2x. I run 2 to 3 miles 3x a week.(3 mile time is 26:59) I swim at least once a week, sometimes 2x a week, doing 30-50 lengths of the pool at a time, which is 30-45 minutes. Then I walk usually four miles a day. With my running counted I'm up to eight miles a day sometimes. Randomly I play basketball or raquetball ball. I hit a punching bag and spar with my daughter and work on karate and bjj moves with her about 2x a week. I feel like I should be making much more progress than I am. I was already doing most of the activity very regularly, but have upped my running, walking, and swimming to a regular shedule that I've stuck to. It's been the last month that I've dialed in my diet. I sleep pretty well and regularly. I recover well, tons of energy most days so I don't feel like I'm overtraining. I started at 215 or so, now down to 205 in about four weeks. That's around 1% a week. I'd be happier with the 2% a week. I've always been a pretty strong guy and athletic and in the weight room, I've just had this stupid belly since I was a little kid. My dad was a powerlifter and overate like crazy, and overfed me in the process. I've never seen my abs except the top two a little bit when I was 22 and a super gym rat. Joined the army at 25 and got fat again. After getting boom boomed in Iraq i had a couple surgeries on my lower spine; got real fat after. Then got addicted to opiates and spiraled ojt of control on a seven year drug binge. When I sobered up I was only 105 pounds; still had a stupid belly sticking off my bony frame. Took me a few years to learn to eat regularly again while getting back into the gym. Running, swimming, and lifting I got up to the 215. Now I want my 185 body back on being solid. Don't care too much about abs, just want a flat stomach I feel comfortable shirtless with. Good advice on the video. I just subscribed. Sorry for the long comment; needed to vent, felt like a good place.
Thank you for sharing! You are doing awesome work. I am happy you found my channel. A lot more helpful videos to come. Keep up the good work and have a blessed day!😁
Great video as usual Coach, quick question: Coach, do you believe there's a strong connection between mental health and being overweight? For instance, could someone dealing with depression seek comfort in consuming chocolate for dopamine, potentially impacting their overall body weight?
Great point! There is research showing a relationship between depressive symptoms and comfort-eating (check this study for example: pubmed.ncbi.nlm.nih.gov/32213213/). So it's possible that mental health influences nutrition. It's key to take care of body and mind for good health💪🏼🧠
I am following phase 3 at 38% body fat and I reached 33% body fat in 6 weeks losing about 2 kgs a week started at 112 and now 101 kg my question is will I be able to sustain this till I reach my goal of 80
Yes I do! More than 30% of the people I work with are female. Feel free to apply to my Online Coaching via this link: www.iwannaburnfat.com/online-fitness-coaching Once you have applied, I’ll email you with more information and we can set up an introductory call to discuss your goals :)
Bro iam at 22 percentage body fat percentage iam on calorie deficit and intermittent fasting and I do simple weight training with barbell, everything thing is good I lose fat but why my thighs are so big with some muscle and fat I can't lose it maybe I play football ⚽ that's why and also the belly area I just want to lose it how to plz
For all the guys out there that want to start their Fitness Journey. Limit your cardio and lift weights. Let me say it again. Lifting weights is the best way to lose fat while gaining some muscle. The number at the scale means nothing!
^^^ I want to 2nd this advice. The best way to get lean long term is to increase lean muscle mass. And never weigh yourself, healthy weight will follow a healthy body/low body fat%.
Seems like a recipe to balloon back up again as soon as you stop this routine for whatever reason. Maintaining is something less than 1 percent can achieve.
Not at all! We are now 1 year later in the process and Zakaria (my client) has maintained his 15% body fat percentage while building more muscle. I will make an update video soon :)
What do you mean? Why would this be a recipe to balloon up? Of course if you stop putting the work in the results don’t stay the same. Sounds like you want an easy way in life Finn959
@gavinlun 1p of overweight ppl can keep off weight gain after losing a lot. 0.1p of obese ppl can. Getting in shape for 1 or 2 years is not hard you can power through it. But life is gonna hit you eventually and working out almost daily while getting fewer and fewer calories to not plateau is not sustainable over a decade and beyond. If you can do it congrats. Youre a unicorn
@@Finn959 I will post an updated video about Zakaria's process, showing that with proper guidance and a sustainable process, you can successfully lose weight. The reason many people regain weight is because they use unsustainable methods and don't have a "post-fat loss phase" gameplan. Look beyond the general statistics.
@ but once you reach your goal weight, you don’t need to keep increasing a deficit. The idea is you find maintenance and keep to it. Yes you should train but the diet and exercise regimen is less intensive. I am def not in the 1 percent, I have increased weight snd lost weight in the past. This year I have gone from 106kg to currently 86kg (need to get to around 78kg to be at a decent level. I know how hard it is but it’s achievable so long as health and fitness is prioritised. Life gets in the way sure, but then the best way to deal with that is have a strong understanding of why it is you want to be healthy. That helps keep you motivated when it gets hard.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
A real-life example of how to go from 35% to 15% body fat using science!
📲To consult with me 1-on-1 about your fitness goals, apply to my Online Coaching service: www.iwannaburnfat.com/online-fitness-coaching
Amazing progress. Can you please tell me his height. I am in a similar position with him.
Amazing results , great job Mounir and great job Zakaria 💪🏻
Thank you so much Nils!!
Make more of tis real life examples if you can. Thank you
Will do, thank you!
Very informative, thank you!
My pleasure!
Great video! Congratulations for both on the results!
Thank you! Cheers!
Great job ! Congratulations to both of you !
Appreciate it!
I've learned over the years that in order to lose or maintain my weight calorie tracking is required and being more active helps.
I have reduced my sugar consumption by about 80-90%. I have also reduced my total calorie intake and switched to much healthier and protein rich foods.
I lift hard 3x a week at the gym and I lift and do bodyweight exercises 3x a week at home so each muscle group is getting hit 2x. I run 2 to 3 miles 3x a week.(3 mile time is 26:59) I swim at least once a week, sometimes 2x a week, doing 30-50 lengths of the pool at a time, which is 30-45 minutes. Then I walk usually four miles a day. With my running counted I'm up to eight miles a day sometimes. Randomly I play basketball or raquetball ball. I hit a punching bag and spar with my daughter and work on karate and bjj moves with her about 2x a week.
I feel like I should be making much more progress than I am. I was already doing most of the activity very regularly, but have upped my running, walking, and swimming to a regular shedule that I've stuck to. It's been the last month that I've dialed in my diet. I sleep pretty well and regularly. I recover well, tons of energy most days so I don't feel like I'm overtraining.
I started at 215 or so, now down to 205 in about four weeks. That's around 1% a week. I'd be happier with the 2% a week.
I've always been a pretty strong guy and athletic and in the weight room, I've just had this stupid belly since I was a little kid. My dad was a powerlifter and overate like crazy, and overfed me in the process. I've never seen my abs except the top two a little bit when I was 22 and a super gym rat. Joined the army at 25 and got fat again.
After getting boom boomed in Iraq i had a couple surgeries on my lower spine; got real fat after. Then got addicted to opiates and spiraled ojt of control on a seven year drug binge. When I sobered up I was only 105 pounds; still had a stupid belly sticking off my bony frame. Took me a few years to learn to eat regularly again while getting back into the gym. Running, swimming, and lifting I got up to the 215. Now I want my 185 body back on being solid. Don't care too much about abs, just want a flat stomach I feel comfortable shirtless with.
Good advice on the video. I just subscribed. Sorry for the long comment; needed to vent, felt like a good place.
Thank you for sharing! You are doing awesome work. I am happy you found my channel. A lot more helpful videos to come. Keep up the good work and have a blessed day!😁
Great video Mounir, I love your video. It’s a very good educational source. I always learn a lot.
Keep up the good work!
Happy new year man 💪
Thanks man! Really happy to hear that. Happy new year! :)
Great info. Does everyone who loses weight get the extra skin or only some people? If it’s everyone then what are options to get rid of that?
Excellent video brother
Thank you!
Great video as usual Coach, quick question: Coach, do you believe there's a strong connection between mental health and being overweight? For instance, could someone dealing with depression seek comfort in consuming chocolate for dopamine, potentially impacting their overall body weight?
Eating disorders ARE mental disorders. Overweight, underweight, even "fit weight" ... eating disorders can take many shapes and forms.
Great point! There is research showing a relationship between depressive symptoms and comfort-eating (check this study for example: pubmed.ncbi.nlm.nih.gov/32213213/). So it's possible that mental health influences nutrition. It's key to take care of body and mind for good health💪🏼🧠
I am following phase 3 at 38% body fat and I reached 33% body fat in 6 weeks losing about 2 kgs a week started at 112 and now 101 kg my question is will I be able to sustain this till I reach my goal of 80
Do you also help females? I like the fact that you do online coaching, since i don’t like PT in RL
Yes I do! More than 30% of the people I work with are female. Feel free to apply to my Online Coaching via this link: www.iwannaburnfat.com/online-fitness-coaching
Once you have applied, I’ll email you with more information and we can set up an introductory call to discuss your goals :)
Good content
Thank you!
Bro iam at 22 percentage body fat percentage iam on calorie deficit and intermittent fasting and I do simple weight training with barbell, everything thing is good I lose fat but why my thighs are so big with some muscle and fat I can't lose it maybe I play football ⚽ that's why and also the belly area I just want to lose it how to plz
Fantastic Mounir, happy new year
Thank you! Happy new year😁
Thanks for the advice 👍✌🏻your gorgeous 😅
For all the guys out there that want to start their Fitness Journey.
Limit your cardio and lift weights.
Let me say it again.
Lifting weights is the best way to lose fat while gaining some muscle.
The number at the scale means nothing!
^^^ I want to 2nd this advice. The best way to get lean long term is to increase lean muscle mass. And never weigh yourself, healthy weight will follow a healthy body/low body fat%.
Seems like a recipe to balloon back up again as soon as you stop this routine for whatever reason. Maintaining is something less than 1 percent can achieve.
Not at all! We are now 1 year later in the process and Zakaria (my client) has maintained his 15% body fat percentage while building more muscle.
I will make an update video soon :)
What do you mean? Why would this be a recipe to balloon up? Of course if you stop putting the work in the results don’t stay the same. Sounds like you want an easy way in life Finn959
@gavinlun 1p of overweight ppl can keep off weight gain after losing a lot. 0.1p of obese ppl can. Getting in shape for 1 or 2 years is not hard you can power through it. But life is gonna hit you eventually and working out almost daily while getting fewer and fewer calories to not plateau is not sustainable over a decade and beyond.
If you can do it congrats. Youre a unicorn
@@Finn959 I will post an updated video about Zakaria's process, showing that with proper guidance and a sustainable process, you can successfully lose weight.
The reason many people regain weight is because they use unsustainable methods and don't have a "post-fat loss phase" gameplan. Look beyond the general statistics.
@ but once you reach your goal weight, you don’t need to keep increasing a deficit. The idea is you find maintenance and keep to it. Yes you should train but the diet and exercise regimen is less intensive. I am def not in the 1 percent, I have increased weight snd lost weight in the past. This year I have gone from 106kg to currently 86kg (need to get to around 78kg to be at a decent level. I know how hard it is but it’s achievable so long as health and fitness is prioritised. Life gets in the way sure, but then the best way to deal with that is have a strong understanding of why it is you want to be healthy. That helps keep you motivated when it gets hard.
Lost me at kg
Multiply by 2.2
I watched but didn't relate 😂😂
❤❤❤🎉🎉🎉