The monologue at the end was particularly distracting. A zoom in or out every few seconds. I guess that's what the zoomers need to keep their attention - no pun intended - but this particular Gen X-Wing guy prefers a static shot.
@@DarenC it works well but the jarring from this particular case is because the eyeline moves vertically with each cut instead of it being the same distance from the top of the screen each time
In 1972, just married, smoking 2 packs of cigarettes per day, drinking a fifth of whiskey Monday through Friday, Friday through Sunday was another bottle. Sitting at the kitchen table just returned the honeymoon I thought about how my dad died before meeting his new daughter-in-law and would never see our children. I crushed out the first smoke of the day, threw the remainder of the new carton of Winston’s in the garbage, drained the whisky into the sink and vowed to live to see my grandchildren. The diet book I chose was written by Jean Mayers, small paperback the size of a pack of playing cards. In the first chapter he emphasized that exercise wouldn’t help you lose weight. But you would probably use it to rationalize extra calories. Strict adherence to Dr Mayer’s advice allowed me lose a considerable amount of weight. And the discipline of control about what you put in the mouth helped with the smoking and drinking. Last cigarette June 19, 1972 7:34am.
Personally I can't listen closely to what someone is saying while there's distracting "music" or a beating noise going on at the same time. I gave up watching this video because of that despite being interested in what was being said. Does anybody like music and speech together?
Totally agree. Stopped going to the gym to focus on lowering my calorie intake as the gym made me want to eat more. Managed to lose 26kgs now just from walking alone.
I did this too. My appetite was way more volatile when I was exercising loads and I had less energy to focus on what I was eating. Binges were more common too when I exercised lots
Mark - need to be honest here: the editing, was this new - don't like it at all, even things like the transition sound effects were far too loud, much preferred your style. Seriously, have a re-think. It isn't good. Content good/editing bad.
Total speculation, but I think for most people exercise and diet are linked. Exercising provides motivation to keep a good diet and a good diet makes you more eager to exercise. If you absolutely dread exercising you can of course just do the diet, but I think given the right sport most people like exercising.
I lost my weight when i went to interval fasting and upped my walking. When i got to the point people were concerned that i was dying I adjusted my calories(slightly) up and went to the gym to rebuild the muscle i lost during the cut. Went up to a healthy weight for me and increased my gym time to include cardio for my heart health. Started going even harder at cardio once i started watching Marks videos. My cardio measurements have improved dramatically but i have stayed the same weight for the last 6 years now. Slightly more muscle and slightly less fat. I know that if i want to lose some more weight i will have to adjust my calories down but i am good for now. Thanks for the video Mark.
Your diet is by far the most important factor when it comes to fat loss, but when it comes to overall fitness your energy expenditure has to come into play.
Great video. Exactly what most people need (including me, and I am fitter than many in my age group). Ignore the haters! Love your videos Mark. Thoughtfully constructed, well reasoned, backed with your own experience and thought provoking! You make a difference to many. Thank you!
You are spot on Mark, I have kept reasonably fit and never lost much weight, but I have been injured recently so made an effort to eat less and it has worked, I have lost 8 kg. But when I was a born again runner at around 30 years old I also lost a fare bit of weight but it wasn't down so much to the 7-8 mile runs I did every day. It was the fact that I did them during lunch time, so the kitchen was closed by the time I got back, I was in the army then. So as you say fitness alone dosen't lose wieght unless you are subtituting meals for exercise. Another great video.
Great vid Mark. For me, I'm focusing on getting my weight down with fasting, and it is working. Exercise is good for the cardiovascular system, it isn't required for weight loss at all.
Sounds right. Adaptive thermogenesis or metabolic adaptation is also a factor. Your body tends to “hang on” to calories and become more calorie efficient in response to the exercise regime. Like anything in nutrition - lots of individual variations.
The message, as almost always, spot on! The editing, sound profile, background music, and cuts, definitely missed the target (for me). Also, your audio seemed a lot “thinner” this time. Different mic? Different EQ? Whatever the difference, it wasn’t as rich but balanced as usual.
Run 25+ miles a week or equivalent which isnt backbreaking and you'll more than likely need 3000+ calories a day to maintain. Thats quite a lot of calories but as always horses for courses, whatever works
Overall good points, but I do think walking is a solid strategy for weight loss as you can burn a lot of calories without really noticing it or triggering intense hunger. When I had a 1 hour walking commute in DC years ago I noticed the pounds melting off without doing anything else.
Completely agree with this. I’ve also found myself at my healthiest when just controlling my calories and doing whatever exercise I enjoy for however long I want to enjoy it for. And when I’m not doing that, just going for a walk. Also, love that you’ve got a Huel discount code now! I’ll be using that next time I order. I like to take it away with me when I travel with work to countries I’m not convinced understand what ‘vegetarian’ means, or even just to save on expensive hotel breakfasts when on holiday. It’s a genuine lifesaver sometimes.
I've been thinking about the topic of this video recently, watching a bunch of backyard ultra marathon documentaries. The degree of fixation on nutrition during the event is phenomenal!
The way I look at this, diet is for controlling weight and working out is for making the body strong and healthy, especially as I age. I know there is overlap in diet and exercise, but that's the way I have to look at it, or else I'll gain weight, because I can never workout enough to lose weight. You can keep the fat off with zero working out, but your body will fall apart, especially as you age. You start losing muscle around the age of 30 and that process accelerates as you age.
1- just as Mark said most medical data suggests, that increasing activity is not as effective in reducing body weight, as decreasing calories intake 2- at some shots Mark looks a little dehydrated or tired, but still he looks very healthy. In my opinion healthier, then during hard high-rocks training year. 3- I run....Well I jog....but i do it in in a forest. I do it not to burn calories, but cause in my case it decreases the appetite for unplanned snacks
Deciding to move more is part of a bigger decision to have a better lifestyle - which includes making better food decisions. I don't think many people still think that exercise is the key to losing weight - Pretty much 85% - 15%
I think you are right. I have been exercising for a long time and am very active. I weigh 214 today- obese as shit. I gained weight because I ate my feelings after my dad got sick with cancer and died. Now that I am willing to not stuff my face for comfort I imagine I will cut weight with calorie deficit. Getting the weight off helps me do the exercising I want to do, because I will get my breath back and ease up on my knees when I run. If exercising was for weight loss I would not have gained weight but I still did.
I'm with you on what you're doing, Mark. The one thing I'd add is that there is evidence that exercise helps close the feedback loop in the brain that regulates appetite. I know that personally, getting moderate exercise daily helps me stay within my calorie deficit because, oddly enough, I'm not as hungry.
I 100% agree with you. Often time i'm not even close to being as hungry as usual when i come back from a run. Even long ones. Even after not eating for the day AND having been hungry for that day
I did a 10-day fast a few weeks back. Dropped close on 10kgs in those 10 days. I've since done another two 5 day fasts. I'm down 25kgs all up from 118kgs to 93kgs in the last 6 weeks. It's an extreme method of fat loss (ok, some muscle loss in there too but not that much) but it worked for me not that it's for everyone. I find the 5 day fast fairly easy to do and I experienced a real calmness during the fasting process. It was almost meditative for that short duration, like the body loved it. Calorie deficting wasn't cutting it for me, so these longer fasts were like bringing in the bulldozer and getting the job done.
I tore my pec 3 months prior to my wedding. I was in the middle of losing about 10-15 pounds to be right where is my sweet spot and then the injury happened. I literally recovered and didn't do much but kept track of what I ate and lost those pounds with relatively zero exercise. No shit right...well the part that was the most surprising is that it got much easier after my injury than before it due to only having to focus on one single aspect of my goal. I actually used exercise almost like a green light to not be as consistent with eating and it turns out was a huge burden to getting to my goal. Obviously this isn't something that I would do forever, but if you have those 10 pounds left to lose, maybe simplifying the process and centering your focus on one single thing works better!? Good luck everyone
Great video Mark thanks. I upped my weekly training hours to 15 when trying to become a “cyclist”, diligently ‘following the science’ with 60g/hr carbs for Z2 and higher rates for intervals: and put on 10lbs!! After 18 months off the bike and ballooning, I’m getting so close to pulling the trigger on Mounjaro to ‘reset’ my weight by 2 or 3 stone. Seeing how you look now- I think that will be my first job tomorrow 💻 ✉️ 💉
I lost most of the weight I wanted to through diet before I even started anything more strenuous than walking. The approach worked really well for me and made the daunting task of getting back in shape much more manageable.
Not one to pile on... But I was a massive fan of your previously editing style. It simplistic and suited your wit and delivery. Watching this felt like I have ADHD. Feels very 'youtubey' and was very hard to follow with the background music. All for modernising but perhaps best to keep it simple.
the main thing you've shown me: the really vigorous cross-fit+ huge amount of cardio life is just not maintainable over the long haul. I think that in general, everyone needs to find a type of regimen that is do-able week after week. For me it is 60-80 minutes of 'high intensity' training at a gym 2x per week, and maybe 5 days or so per week of outside cardio, around an hour each time. The outdoor cardio I really enjoy, so it's not a burden keeping up with it. This is a feasible regimen, as opposed to hours of crossfit (with high risk of strains and sprains).
thank you so much for saying this. I am an habitual overtraining beast like yourself BUT the only times i have lost significant weight is by cutting out all exercise except walking ... and cutting calories .. which was made significantly easier by cutting hard exercise and sport.
A little from column A and a little from column B has worked for me. Down from 16.5st to 13st in 2 years, maintained for the last year. (Edit: 52 years old, 6 foot 3. I commuted 100 miles on the bike in the last 7 days. In N Wales, i.e. not flat. Or dry).
3.5 years ago I started eating less. I went from 15 stone 4 to about 12 and a half stone. 2.5 years ago I started running. And lost another stone and a bit. Some of that has crept back on (despite my running increasing) so this was a timely video 👍
Agreed. I started running and changed nothing else, I'm not fat but my belly is bigger than I'd like, a year of running later... My running has come on leaps and bounds, my belly is the same. Also an amazing vid by kurzgasagdt (can't spell that) about this exact thing, something about it we used that many calories to move our ancestors would have died looking for food. The one thing about that vid I thought was great, if you don't do exercise regularly your body still needs to use those excess calories and it does bad things like inflammation.
Never been overweight but exercise is great for toning, I still look ‘blobby’ as a skinny person without it. I do it to prevent my back falling to bits and my mental health more than the above though.
So true. Focus on the quality of your food. That is the priority. Most forms of exercise that nost people do burn tiny amounts of calories. And makes us hungry!
Been saying this for ages, to anyone that will listen. (Which is not many people) exercise isn’t for loosing weight, it’s to make you feel good and stay mobile. (Correct) food intake is what controls your weight.
I exercise to make sure I have enough of the useful cells that my muscles dont strain and fatigue easily. Been there when my body was getting worse from sedentry behaviour and having to do remotely physical things left my muscles exhausted for days. Much better now there are more mitochondria cells and decent muscle tone. I can just enjoy being healthy even if I am at the start of obese, my body composition is reasonable. I will have stuff to do, by working a bit more on my diet. But I dont expect to drop from 18 to 13 stone. I have been between 16-19 for most of the last 20 years even when more physically capable due to exercise. In fact exercise saw a drop in weight then an increase. I only take vit D on days I dont get much sun, otherwise it is 3 meals a day and snacks. Clearly I need to work most on balanced neutrician, less crisps and cheese.
As someone who is your age, height, weight, possessing simliar sporting interests and having a hot blond wife I consider myself the Canadian Mark Lewis minus the RUclips following. I'll be interested to see how your GLP-1 journey goes, particulalry what happens when you go off of it. Keep up the great content.
Largely agree with this, but I still think it's fair to say that exercise, and some form of resistance training specifcally, helps with body composition. I can lose weight easy enough without, but definitely retain more more muscle mass if I strength train as well.
So the content was great but the presentation of this video is not good. Not sure if you’ve got a new editor or something but this feels weird. The music made your speech sound like it was clipping or something.
You should look up Tim Spector and listen to some podcasts he's on. He would solidify your belief in this thought, and give you great insight into nutrition in general. Really interesting guy.
I think it’s because our body eventually adapts to a certain level of energy output. Ie, you end up eating more if you exercise more or your body finds ways to save energy
Without sounding too critical (I hope!), you sound much better without the background music. I have put on over half a stone since I started running. Which was disappointing as I was planning to lose weight being more active 😂 I'm eating more would be my guess. Also, it's not all muscle unfortunately 😅
Honestly I'm a bit lost with it. I've read many articles claiming it's all about what you eat, not how you exercise but I began running 18 months ago and have lost over 10kg whilst unfortunately eating pretty shit. So yes I run 50-60km per week but I eat pizzas, crisps, choc etc several times per week. I'm not proud of it, but it is what it is
Love your content Mark but the editing in this video made it nearly unwatchable with all the zoom ins and outs and background music. I hope you can get it back to the old style!
Interesting to hear you list the diets you've tried, including keto. Did you try carnivore? I works for me as an elimination diet. I only do it when my craving start ramping up. Processed food is a drug. A powerful one. Going carnivore is a bit like doing 'dry January' although I tend to do it for 3 mths. Maybe more like going to rehab. Anyway, good stuff, as ever. Cheers.
Lots of truth in this video. I’m down 42 lbs so far, and the wifey has lost over 30 lbs. i have 13 more lbs to go. People are confused by all of the marketing for food, dieting, etc. which is just a load of b.s. Folks are also confused about calories in/out, which is an oversimplification. Often, when calories in goes down the body’s metabolism simply slows down to where (eventually, all else equal) the calories burned equals calories in because 1) folks are insulin resistant usually (body won’t release fat), and 2) the body/mind always finds equilibrium. So…the wife & I will either be in exercise protocol or weight loss protocol. When in weight loss protocol, we do light weight training & walking. Exercise protocol…well that requires more fuel (food). I could go on a lot about how calories in/out is just the effect (not the cause) of reduction to body fat, yet i’ve found it’s a losing battle to convince others of this. Yes, what folks say is 40% true in this regard, yet it’s the other 60% of how the body works and the TYPE of food (healthy) and TIMING of food (intermittent fasting) that has been working for us. I can only speak for what has worked for our household, yet what we’ve experienced is along the lines of what you presented. You are what you eat, but also how much you eat and when you eat, along with how much you don’t eat and how often you don’t eat. It’s complicated what goes on in the body, yet simple to implement the solution. Dr. Fung changed our lives with his information. Most all other info we’ve seen is simply lies by big food and big pharma.
The thing is people who are fit and in shape will be and those who won't, won't be. I think the crippling our health service line isn't a health and fitness one but more like what governments need to do to curb the ailments causing it to happen. If it's that serious then drastic government policy is needed. Alternatively we just have to accept this as a challenge of an ageing population who live sedentary lifestyles to survive in a capitalist economy. Some people will just be overweight, perhaps we over emphasise just how bad this problem actually is? Obesity is bad but is being overweight necessarily bad? Science might say yes but science says lots of things that turn out to be incorrect under more scrutiny.
That's why many real? Bodybuilders do not do cardio....only walking to cut fat. All depends what your fitness/sport goals are. A real balancing act if you want to say put on lean muscle mass, while still wanting to be a cyclist doing 15hrs per week.
Great content, as always, but the background music is way too loud (it's not really needed at all tbh). Also, very odd camera work, needlessly zooming in when there is nothing to zoom in for (when you were sitting on the table near the end of the vid for example). It's not a case of not liking/resisting change, the old format felt way classier in my opinion.
The calories in vs calories out myth has been debunked. Exercise is relatively irrelevant to losing fat or the overall amount of calories you burn a day (unless you’re doing ultra endurance training). However exercise has so many other physiological and mental benefits. It’s not even really how much you eat but what you eat. Nutrient dense calories from real foods = good, UPF = bad. Calories in is a relatively arbitrary metric anyway. After all, 100g of peanuts have the same calories as 100g of non-upf peanut butter. However, I bet more of the calories from the peanut butter make it into your system and don’t come out the other end.
I really struggled with the last part, please don't use any more music when you're talking! I don't want you to receive this as criticism, but I'll be honest as a long time subscriber. I kind of struggled to focus on the message of your video after your Huel advert. I know everyone needs to make money but what I really enjoyed about your content was the message that you made videos for our entertainment, not adverts for other people. Which gave your videos a sort of genuineness (if that's even the word) that is rare in the fitness influencer space, and what turned me into a patreon subscriber. In my opinion, nothing can devalue a message quicker than a paid for advert that's built into the story. I do hope you can earn enough money, and enough tshirts, without needing to butcher your videos to include these adverts for products that aren't really that great anyway.
That’s the bit they don’t tell you about endurance racing… the fuel required to perform easily covers the expenditure, no matter how great the volume. I’m the same - 5 years of Ironman racing and I haven’t dropped a gram. 😂
@@mathewkirk1748Lost several kgs when I started to increase my hours per week. I certainly wasn't easily eating thousands of calories after a longer workout. Had to start force feeding myself more food to not drop to a too low bodyweight.
I somewhat disagree with this it could send out the wrong message to overweight people who definitely need to do exercise and can’t control themselves with diet.. I will listen to health professionals advice that you should diet and exercise to lose weight
Well you can lose weight with cancer too. It doesn't make much sense to do that either - because fitness changes your shape - when you watch the olympics you can pretty much tell what sport every athlete does right? A breaststroke swimmer doesn't look like an 800m runner doesn't look like a 100m runner. You can't look like that with diet. On reddit the "fitness" subreddit is mostly geared around one kind of fitness and it's more about a weight training aesthetic than the cardio centric - and they all generally post a before and after pics or progress pics - and all of them look the way they do in the after photo because of exercise - many of them are actually heavier (especially if they're women because women are often conditioned to believe being weak is attractive so they generally starve themselves and do cardio if at all and then fret that they still don't look how they want and so try to lose more weight - and they don't want to exercise because fat people tell them that doesn't work and they certainly don't want to go and lift weights because they think being thin and weak is what is attractive - but /r/fitness has some who went from 110lbs to 130-150lbs but they're not fat, they're lean and stronger and their body shape has been transformed - by exercise. Exercise is the most important factor in how you look. Take a look at people who have cancer and lose weight - that's the extreme of what happens if you starve yourself thin - and, sure, people will probably tell you that you look better "Ooh you've lost a lot of weight. What's your secret?" "Well I got cancer") And this guy is the so-called "industry"'s dream channel, it's drugs to perform, drugs to lose weight, kooky fad food replacement powders. It's generally only fat people who tell you - or that is to say, each other, that exercise doesn't help you lose weight. I generally do whatever fat people say you shouldn't - eat carbs, eat after 6pm, eat processed foods. The only thing I never do is eat too much - why would anyone do that? And if they do why would they give advice to anyone else about how to eat or what to eat or what not to eat? It's like I can't play the piano or fix a roof. If I try it's really difficult to progress. So my piano channel and home improvement channel isn't for the people who want to learn to play the piano or repair their house based on good advice it's for everyone else? That's just a dumb concept isn't it.
Check out Huel Black here my.huel.com/MarkLewisOct24 and get 15% off with code: MARK15
that background music though! ... man, that was distracting! ... would love to watch the video again without!!!
This video doesn't seem to be the usual Mark. Have you been cloned?
First video with new editor? Not sure if the shift in style is preferable.
The monologue at the end was particularly distracting. A zoom in or out every few seconds. I guess that's what the zoomers need to keep their attention - no pun intended - but this particular Gen X-Wing guy prefers a static shot.
@@DarenC it works well but the jarring from this particular case is because the eyeline moves vertically with each cut instead of it being the same distance from the top of the screen each time
Agree, found the new format a level below past videos, what is that annoying music about.
In 1972, just married, smoking 2 packs of cigarettes per day, drinking a fifth of whiskey Monday through Friday, Friday through Sunday was another bottle. Sitting at the kitchen table just returned the honeymoon I thought about how my dad died before meeting his new daughter-in-law and would never see our children. I crushed out the first smoke of the day, threw the remainder of the new carton of Winston’s in the garbage, drained the whisky into the sink and vowed to live to see my grandchildren. The diet book I chose was written by Jean Mayers, small paperback the size of a pack of playing cards. In the first chapter he emphasized that exercise wouldn’t help you lose weight. But you would probably use it to rationalize extra calories. Strict adherence to Dr Mayer’s advice allowed me lose a considerable amount of weight. And the discipline of control about what you put in the mouth helped with the smoking and drinking. Last cigarette June 19, 1972 7:34am.
Please stop using background music in your upcoming videos! (Thanks in advance.)
Most passive aggressive comment I’ve seen
@@matthewquartermain8291 English is not my mothertongue
I think just lowering the volume of the background track a bit, would do the trick
@@matthewquartermain8291He's not wrong, though!
Personally I can't listen closely to what someone is saying while there's distracting "music" or a beating noise going on at the same time. I gave up watching this video because of that despite being interested in what was being said. Does anybody like music and speech together?
this felt really...youtube-y? not what I was expecting from a ML vid.
Totally agree. Stopped going to the gym to focus on lowering my calorie intake as the gym made me want to eat more. Managed to lose 26kgs now just from walking alone.
I did this too. My appetite was way more volatile when I was exercising loads and I had less energy to focus on what I was eating. Binges were more common too when I exercised lots
Mark - need to be honest here: the editing, was this new - don't like it at all, even things like the transition sound effects were far too loud, much preferred your style. Seriously, have a re-think. It isn't good. Content good/editing bad.
Total speculation, but I think for most people exercise and diet are linked. Exercising provides motivation to keep a good diet and a good diet makes you more eager to exercise. If you absolutely dread exercising you can of course just do the diet, but I think given the right sport most people like exercising.
I lost my weight when i went to interval fasting and upped my walking. When i got to the point people were concerned that i was dying I adjusted my calories(slightly) up and went to the gym to rebuild the muscle i lost during the cut. Went up to a healthy weight for me and increased my gym time to include cardio for my heart health. Started going even harder at cardio once i started watching Marks videos. My cardio measurements have improved dramatically but i have stayed the same weight for the last 6 years now. Slightly more muscle and slightly less fat. I know that if i want to lose some more weight i will have to adjust my calories down but i am good for now. Thanks for the video Mark.
Your diet is by far the most important factor when it comes to fat loss, but when it comes to overall fitness your energy expenditure has to come into play.
Great video. Exactly what most people need (including me, and I am fitter than many in my age group). Ignore the haters! Love your videos Mark. Thoughtfully constructed, well reasoned, backed with your own experience and thought provoking! You make a difference to many. Thank you!
You are spot on Mark, I have kept reasonably fit and never lost much weight, but I have been injured recently so made an effort to eat less and it has worked, I have lost 8 kg. But when I was a born again runner at around 30 years old I also lost a fare bit of weight but it wasn't down so much to the 7-8 mile runs I did every day. It was the fact that I did them during lunch time, so the kitchen was closed by the time I got back, I was in the army then. So as you say fitness alone dosen't lose wieght unless you are subtituting meals for exercise. Another great video.
Great vid Mark. For me, I'm focusing on getting my weight down with fasting, and it is working. Exercise is good for the cardiovascular system, it isn't required for weight loss at all.
Sounds right. Adaptive thermogenesis or metabolic adaptation is also a factor. Your body tends to “hang on” to calories and become more calorie efficient in response to the exercise regime. Like anything in nutrition - lots of individual variations.
The message, as almost always, spot on!
The editing, sound profile, background music, and cuts, definitely missed the target (for me).
Also, your audio seemed a lot “thinner” this time. Different mic? Different EQ? Whatever the difference, it wasn’t as rich but balanced as usual.
Run 25+ miles a week or equivalent which isnt backbreaking and you'll more than likely need 3000+ calories a day to maintain. Thats quite a lot of calories but as always horses for courses, whatever works
The latest research is suggesting that it’s what the body does to find those 3,000 calories that’s the problem.
@@mace9770 calories in calories out laws of thermodynamics. body can slightly decrease TDEE but not by as much as people think.
Overall good points, but I do think walking is a solid strategy for weight loss as you can burn a lot of calories without really noticing it or triggering intense hunger. When I had a 1 hour walking commute in DC years ago I noticed the pounds melting off without doing anything else.
Completely agree with this. I’ve also found myself at my healthiest when just controlling my calories and doing whatever exercise I enjoy for however long I want to enjoy it for. And when I’m not doing that, just going for a walk.
Also, love that you’ve got a Huel discount code now! I’ll be using that next time I order. I like to take it away with me when I travel with work to countries I’m not convinced understand what ‘vegetarian’ means, or even just to save on expensive hotel breakfasts when on holiday. It’s a genuine lifesaver sometimes.
I've been thinking about the topic of this video recently, watching a bunch of backyard ultra marathon documentaries. The degree of fixation on nutrition during the event is phenomenal!
You and pateick bet david are currently my fav channels. I'm doing hyrox in Jan, so would love to watch more about hyrox.
The way I look at this, diet is for controlling weight and working out is for making the body strong and healthy, especially as I age. I know there is overlap in diet and exercise, but that's the way I have to look at it, or else I'll gain weight, because I can never workout enough to lose weight. You can keep the fat off with zero working out, but your body will fall apart, especially as you age. You start losing muscle around the age of 30 and that process accelerates as you age.
Beware of the rebound weight gain when you stop the mounjaro injections (similar to stopping a weight loss diet/exercise program).
I'm 100% with you, I work out a ton, have for decades, but still remained overweight. GLP-1 is the magic bullet. 3rd week in, unbelievable.
1- just as Mark said most medical data suggests, that increasing activity is not as effective in reducing body weight, as decreasing calories intake
2- at some shots Mark looks a little dehydrated or tired, but still he looks very healthy. In my opinion healthier, then during hard high-rocks training year.
3- I run....Well I jog....but i do it in in a forest. I do it not to burn calories, but cause in my case it decreases the appetite for unplanned snacks
Deciding to move more is part of a bigger decision to have a better lifestyle - which includes making better food decisions. I don't think many people still think that exercise is the key to losing weight - Pretty much 85% - 15%
I think you are right. I have been exercising for a long time and am very active. I weigh 214 today- obese as shit. I gained weight because I ate my feelings after my dad got sick with cancer and died. Now that I am willing to not stuff my face for comfort I imagine I will cut weight with calorie deficit. Getting the weight off helps me do the exercising I want to do, because I will get my breath back and ease up on my knees when I run. If exercising was for weight loss I would not have gained weight but I still did.
I hope the first vid at your new place is you digging a new duck pond😂
Great vid
Love the input you have on this. Thanks mark. Also Huel is great, but using it for lunch and camper all summer and fall.
Kurgenstat recently made a video on the subject. It is called "We need to rethink exercise". Highly recommend it.
I'm with you on what you're doing, Mark. The one thing I'd add is that there is evidence that exercise helps close the feedback loop in the brain that regulates appetite. I know that personally, getting moderate exercise daily helps me stay within my calorie deficit because, oddly enough, I'm not as hungry.
I 100% agree with you. Often time i'm not even close to being as hungry as usual when i come back from a run. Even long ones. Even after not eating for the day AND having been hungry for that day
I did a 10-day fast a few weeks back. Dropped close on 10kgs in those 10 days. I've since done another two 5 day fasts. I'm down 25kgs all up from 118kgs to 93kgs in the last 6 weeks. It's an extreme method of fat loss (ok, some muscle loss in there too but not that much) but it worked for me not that it's for everyone. I find the 5 day fast fairly easy to do and I experienced a real calmness during the fasting process. It was almost meditative for that short duration, like the body loved it. Calorie deficting wasn't cutting it for me, so these longer fasts were like bringing in the bulldozer and getting the job done.
I tore my pec 3 months prior to my wedding. I was in the middle of losing about 10-15 pounds to be right where is my sweet spot and then the injury happened. I literally recovered and didn't do much but kept track of what I ate and lost those pounds with relatively zero exercise. No shit right...well the part that was the most surprising is that it got much easier after my injury than before it due to only having to focus on one single aspect of my goal. I actually used exercise almost like a green light to not be as consistent with eating and it turns out was a huge burden to getting to my goal. Obviously this isn't something that I would do forever, but if you have those 10 pounds left to lose, maybe simplifying the process and centering your focus on one single thing works better!? Good luck everyone
Great video Mark thanks. I upped my weekly training hours to 15 when trying to become a “cyclist”, diligently ‘following the science’ with 60g/hr carbs for Z2 and higher rates for intervals: and put on 10lbs!!
After 18 months off the bike and ballooning, I’m getting so close to pulling the trigger on Mounjaro to ‘reset’ my weight by 2 or 3 stone.
Seeing how you look now- I think that will be my first job tomorrow 💻 ✉️ 💉
I lost most of the weight I wanted to through diet before I even started anything more strenuous than walking. The approach worked really well for me and made the daunting task of getting back in shape much more manageable.
Not one to pile on... But I was a massive fan of your previously editing style. It simplistic and suited your wit and delivery. Watching this felt like I have ADHD. Feels very 'youtubey' and was very hard to follow with the background music. All for modernising but perhaps best to keep it simple.
the main thing you've shown me: the really vigorous cross-fit+ huge amount of cardio life is just not maintainable over the long haul. I think that in general, everyone needs to find a type of regimen that is do-able week after week. For me it is 60-80 minutes of 'high intensity' training at a gym 2x per week, and maybe 5 days or so per week of outside cardio, around an hour each time. The outdoor cardio I really enjoy, so it's not a burden keeping up with it. This is a feasible regimen, as opposed to hours of crossfit (with high risk of strains and sprains).
thank you so much for saying this.
I am an habitual overtraining beast like yourself BUT the only times i have lost significant weight is by cutting out all exercise except walking ... and cutting calories .. which was made significantly easier by cutting hard exercise and sport.
I find this too. I regularly do 200 miles a week on my bike, but don’t lose any weight. Recently, cut down the calories and lost 2 stone.
So: Go to the gym to maintain or grow your muscles and work on overall fitness and strength and lose fat by dieting.
A little from column A and a little from column B has worked for me. Down from 16.5st to 13st in 2 years, maintained for the last year. (Edit: 52 years old, 6 foot 3. I commuted 100 miles on the bike in the last 7 days. In N Wales, i.e. not flat. Or dry).
3.5 years ago I started eating less.
I went from 15 stone 4 to about 12 and a half stone.
2.5 years ago I started running.
And lost another stone and a bit.
Some of that has crept back on (despite my running increasing) so this was a timely video 👍
I lost and kept off 25kg by doing WW and walking. I now also run for aerobic fitness and resilience.
Agreed. I started running and changed nothing else, I'm not fat but my belly is bigger than I'd like, a year of running later... My running has come on leaps and bounds, my belly is the same. Also an amazing vid by kurzgasagdt (can't spell that) about this exact thing, something about it we used that many calories to move our ancestors would have died looking for food. The one thing about that vid I thought was great, if you don't do exercise regularly your body still needs to use those excess calories and it does bad things like inflammation.
Partly disagree. You should keep on lifting weights to prevent muscle loss during weight loss. Cardio, however, shouldn't be used to burn calories.
Great video Mark, no issue with the music for me but you seem to have upset a few people 😂
Never been overweight but exercise is great for toning, I still look ‘blobby’ as a skinny person without it. I do it to prevent my back falling to bits and my mental health more than the above though.
So true. Focus on the quality of your food. That is the priority. Most forms of exercise that nost people do burn tiny amounts of calories. And makes us hungry!
Thanks Mark, couldn't agree more, helps a lot!
Been saying this for ages, to anyone that will listen. (Which is not many people) exercise isn’t for loosing weight, it’s to make you feel good and stay mobile. (Correct) food intake is what controls your weight.
Right on dude!
I exercise to make sure I have enough of the useful cells that my muscles dont strain and fatigue easily. Been there when my body was getting worse from sedentry behaviour and having to do remotely physical things left my muscles exhausted for days. Much better now there are more mitochondria cells and decent muscle tone. I can just enjoy being healthy even if I am at the start of obese, my body composition is reasonable. I will have stuff to do, by working a bit more on my diet. But I dont expect to drop from 18 to 13 stone. I have been between 16-19 for most of the last 20 years even when more physically capable due to exercise. In fact exercise saw a drop in weight then an increase. I only take vit D on days I dont get much sun, otherwise it is 3 meals a day and snacks. Clearly I need to work most on balanced neutrician, less crisps and cheese.
Exercise isn't for losing weight (for most people)
As someone who is your age, height, weight, possessing simliar sporting interests and having a hot blond wife I consider myself the Canadian Mark Lewis minus the RUclips following. I'll be interested to see how your GLP-1 journey goes, particulalry what happens when you go off of it. Keep up the great content.
I'm getting me some of those injections. What could go wrong.....
Largely agree with this, but I still think it's fair to say that exercise, and some form of resistance training specifcally, helps with body composition. I can lose weight easy enough without, but definitely retain more more muscle mass if I strength train as well.
So the content was great but the presentation of this video is not good. Not sure if you’ve got a new editor or something but this feels weird. The music made your speech sound like it was clipping or something.
Diet is the biggest by far, but a workout gives me a few hundred calories for dessert...so worth it.
You should look up Tim Spector and listen to some podcasts he's on. He would solidify your belief in this thought, and give you great insight into nutrition in general. Really interesting guy.
I think it’s because our body eventually adapts to a certain level of energy output. Ie, you end up eating more if you exercise more or your body finds ways to save energy
love this video, thank you!!!
Without sounding too critical (I hope!), you sound much better without the background music.
I have put on over half a stone since I started running. Which was disappointing as I was planning to lose weight being more active 😂 I'm eating more would be my guess. Also, it's not all muscle unfortunately 😅
Good stuff. I don't want to pile on but the music playing over the vid was distracting, but it's good to try something new and see what sticks.
🦆 Duck pond clip @08:47 👌
I’m a 64 YO male. 6’4”, 215 pounds. 10-15 years, ago, weight topped out at 305. Goal weight is
I think it works for a while, but the body adapts.
It can work indefinitely, it's just unnecessarily difficult. Easier to just eat less.
Honestly I'm a bit lost with it. I've read many articles claiming it's all about what you eat, not how you exercise but I began running 18 months ago and have lost over 10kg whilst unfortunately eating pretty shit. So yes I run 50-60km per week but I eat pizzas, crisps, choc etc several times per week. I'm not proud of it, but it is what it is
Bad diet will certainly catch up with you, guaranteed.
Love your content Mark but the editing in this video made it nearly unwatchable with all the zoom ins and outs and background music. I hope you can get it back to the old style!
I believe walking + calorie defecit will get you further than strenous physical activity ever will
That’s been my last 8 weeks.
depends what you mean by further
Agree, but walking, unless going somewhere, is boring as bat shit.
Gee haven't seen you for some time but you're looking lean like any quality distance athlete, thanks for the tips, I want to lose 5-6kg fast atm.
Interesting to hear you list the diets you've tried, including keto. Did you try carnivore? I works for me as an elimination diet. I only do it when my craving start ramping up. Processed food is a drug. A powerful one. Going carnivore is a bit like doing 'dry January' although I tend to do it for 3 mths. Maybe more like going to rehab. Anyway, good stuff, as ever. Cheers.
Great video Mark 💪👍
Yep. You can't exercise away a bad diet. Ditch the calorie dense food - oils and fats.
Lots of truth in this video.
I’m down 42 lbs so far, and the wifey has lost over 30 lbs. i have 13 more lbs to go.
People are confused by all of the marketing for food, dieting, etc. which is just a load of b.s. Folks are also confused about calories in/out, which is an oversimplification. Often, when calories in goes down the body’s metabolism simply slows down to where (eventually, all else equal) the calories burned equals calories in because 1) folks are insulin resistant usually (body won’t release fat), and 2) the body/mind always finds equilibrium.
So…the wife & I will either be in exercise protocol or weight loss protocol. When in weight loss protocol, we do light weight training & walking. Exercise protocol…well that requires more fuel (food).
I could go on a lot about how calories in/out is just the effect (not the cause) of reduction to body fat, yet i’ve found it’s a losing battle to convince others of this. Yes, what folks say is 40% true in this regard, yet it’s the other 60% of how the body works and the TYPE of food (healthy) and TIMING of food (intermittent fasting) that has been working for us. I can only speak for what has worked for our household, yet what we’ve experienced is along the lines of what you presented.
You are what you eat, but also how much you eat and when you eat, along with how much you don’t eat and how often you don’t eat. It’s complicated what goes on in the body, yet simple to implement the solution. Dr. Fung changed our lives with his information. Most all other info we’ve seen is simply lies by big food and big pharma.
Like others I found the music off putting and not really your style?
The thing is people who are fit and in shape will be and those who won't, won't be. I think the crippling our health service line isn't a health and fitness one but more like what governments need to do to curb the ailments causing it to happen. If it's that serious then drastic government policy is needed. Alternatively we just have to accept this as a challenge of an ageing population who live sedentary lifestyles to survive in a capitalist economy. Some people will just be overweight, perhaps we over emphasise just how bad this problem actually is? Obesity is bad but is being overweight necessarily bad? Science might say yes but science says lots of things that turn out to be incorrect under more scrutiny.
Cut the music immediately
That is a beautiful puppy.
Oh yeaahhhhhhhhhh time to watch marky
That's why many real? Bodybuilders do not do cardio....only walking to cut fat. All depends what your fitness/sport goals are. A real balancing act if you want to say put on lean muscle mass, while still wanting to be a cyclist doing 15hrs per week.
Great message brilliantly delivered as always. Thanks 👍🏼
You feel all over the place about eating/training/body dysmorphia in your recent videos, maybe you just need therapy
Diet for body composition, exercise for fitness.
Great content, as always, but the background music is way too loud (it's not really needed at all tbh). Also, very odd camera work, needlessly zooming in when there is nothing to zoom in for (when you were sitting on the table near the end of the vid for example). It's not a case of not liking/resisting change, the old format felt way classier in my opinion.
Calories for fatness, cardio for fitness.
The calories in vs calories out myth has been debunked. Exercise is relatively irrelevant to losing fat or the overall amount of calories you burn a day (unless you’re doing ultra endurance training). However exercise has so many other physiological and mental benefits.
It’s not even really how much you eat but what you eat. Nutrient dense calories from real foods = good, UPF = bad. Calories in is a relatively arbitrary metric anyway. After all, 100g of peanuts have the same calories as 100g of non-upf peanut butter. However, I bet more of the calories from the peanut butter make it into your system and don’t come out the other end.
Thermodynamics is science, not a myth.
Food is sooo nice.
I knew you were tall, but during the huel part next to the kitchen stuff you looked really tall lol.
I really struggled with the last part, please don't use any more music when you're talking! I don't want you to receive this as criticism, but I'll be honest as a long time subscriber. I kind of struggled to focus on the message of your video after your Huel advert. I know everyone needs to make money but what I really enjoyed about your content was the message that you made videos for our entertainment, not adverts for other people. Which gave your videos a sort of genuineness (if that's even the word) that is rare in the fitness influencer space, and what turned me into a patreon subscriber. In my opinion, nothing can devalue a message quicker than a paid for advert that's built into the story. I do hope you can earn enough money, and enough tshirts, without needing to butcher your videos to include these adverts for products that aren't really that great anyway.
This is good kung fu!
Exercise is a way to distract yourself from eating for a while 😁
(until you become an ultra runner & you eat crisps while running & get fatter....)
I thought you didn’t do advertisements anymore because of patreon.
Patreon's will get the option of add free videos.
Sorry mate, music is too distracting, your comedic timing is lost here. See you next time.
i was workin 20hours per week for my IM debut..After 7months i was same weight and im sure my bf was even higher😂
That’s the bit they don’t tell you about endurance racing… the fuel required to perform easily covers the expenditure, no matter how great the volume. I’m the same - 5 years of Ironman racing and I haven’t dropped a gram. 😂
@@mathewkirk1748Lost several kgs when I started to increase my hours per week. I certainly wasn't easily eating thousands of calories after a longer workout. Had to start force feeding myself more food to not drop to a too low bodyweight.
I somewhat disagree with this it could send out the wrong message to overweight people who definitely need to do exercise and can’t control themselves with diet.. I will listen to health professionals advice that you should diet and exercise to lose weight
Totally agree, Exercise to address fitness, Food to address fatness. The fitness industry and influencers are keen for people to think otherwise.
Well you can lose weight with cancer too. It doesn't make much sense to do that either - because fitness changes your shape - when you watch the olympics you can pretty much tell what sport every athlete does right? A breaststroke swimmer doesn't look like an 800m runner doesn't look like a 100m runner. You can't look like that with diet. On reddit the "fitness" subreddit is mostly geared around one kind of fitness and it's more about a weight training aesthetic than the cardio centric - and they all generally post a before and after pics or progress pics - and all of them look the way they do in the after photo because of exercise - many of them are actually heavier (especially if they're women because women are often conditioned to believe being weak is attractive so they generally starve themselves and do cardio if at all and then fret that they still don't look how they want and so try to lose more weight - and they don't want to exercise because fat people tell them that doesn't work and they certainly don't want to go and lift weights because they think being thin and weak is what is attractive - but /r/fitness has some who went from 110lbs to 130-150lbs but they're not fat, they're lean and stronger and their body shape has been transformed - by exercise. Exercise is the most important factor in how you look. Take a look at people who have cancer and lose weight - that's the extreme of what happens if you starve yourself thin - and, sure, people will probably tell you that you look better "Ooh you've lost a lot of weight. What's your secret?" "Well I got cancer")
And this guy is the so-called "industry"'s dream channel, it's drugs to perform, drugs to lose weight, kooky fad food replacement powders. It's generally only fat people who tell you - or that is to say, each other, that exercise doesn't help you lose weight. I generally do whatever fat people say you shouldn't - eat carbs, eat after 6pm, eat processed foods. The only thing I never do is eat too much - why would anyone do that? And if they do why would they give advice to anyone else about how to eat or what to eat or what not to eat? It's like I can't play the piano or fix a roof. If I try it's really difficult to progress. So my piano channel and home improvement channel isn't for the people who want to learn to play the piano or repair their house based on good advice it's for everyone else? That's just a dumb concept isn't it.
This is a great conversation Mark! Thanks for the insight.
Great video. Apart from the lack of bikini shots.
Especially since you've lost weight.
Great video thanks! I like the visual editing but not the music - hope the moving stuff resolves itself soon!
Your voice sounds different
Great video and interesting to see what your losing in inches when not working out much and love the background music.
Brilliantly explained 👍