When I first started listening to the podcast I was maintaining my weight running 2x a day. I'm now maintaining weightlifting and walking for 30 minutes. I've had family members complain to me they are fat bc they hate running and they just blink at me when I say I quit running and I just walk and lift weights. Thank you guys so much.
I had my toe amputated when I was a teen - and as I’ve aged, put on fat because I literally couldn’t do cardio (my shoe would fill with blood or my foot would swell up so I hobbled). Tried to “get in shape” every few years but simply cannot do any cardio. It got to the point when with the extra weight - my hip alignment went out and I was on constant pain killers and muscle relaxers. I started lifting dumbbells a month ago, after hearing the guys here talking to Dr Lyon. Man, I’ve been dropping weight/fat quick, and I feel better than I have in 20 years.
@@JDAfricaThis response really touched my heart. I’m a metastatic breast cancer survivor, at the gym b/t reps NOW. When I started PT, then cardio & weight training, I was able to go off all my pain meds. I’m 47yo now, & in the best shape of my entire life! I’m happy to hear of your success, too!! I’m sending love, hugs, & good vibes your way!!💞 edit: spelling
This podcast episode saved my life, no joke. I was 210 pounds dropped to 154 in 5 months. I was lifting weights twice for 45 minutes a day, getting in 35,000 steps a day. From the time I woke up in the morning to the time I went to bed I sat down less than 2 hours day. I'm a stay-at-home mom so I used all my time trying to get in shape. I started off with a severe calorie deficit, I mean less than 500 calories a day, 350 mgs of caffeine daily with cleaning my house when everyone went to bed because of all the caffeine and the deficit I could not sleep. My body hurt to just lay down. It got so bad my mother-in-law was trying to 5150 me into a E.D rehabilitation center. Of course at 154 lb they would not take me. I watched this video looked up info and lowered my step amount and started overwhelming my body with raw veggies, water and lean protein. Took 3 weeks of that to see the scale move down. I am 143 now, my face doesn't look so dead, my body is looking so much different, now my goal is toned not skinny. I will forever love these men. Thank you so much.❤❤❤❤❤❤❤❤❤❤❤
Man I wanna cry. The entire segment on fixing a metabolism that’s adapted to the calorie deficits was such an eye opener. I knew a lot of this stuff, but there were nuggets of pure gold information that I desperately needed to hear as someone who’s lived on the cusp of an eating disorder/body dysmorphia. Thank you.
Been watching for about a year now. Had a stroke and found yall in an attempt to fix my health and fitness. Because I watch all the time the wife has been overhearing it and now she's started her journey too. It's awesome finally having fitness as a shared interest. Thanks for all yall do.
Minus the stroke, I'm doing the same thing now, having my wife listen while I intentionally watch. I'm currently 290 and want to be 220. Their advice and discussions are so rock solid. I can't wait to consistently implement the knowledge and see the results. Praying for your health. Recovery. And reinforced strength. ❤️
This episode was extremely helpful. I’ve been in a plateau for about a year now and couldn’t figure out what to change to fix it. Started averaging my calorie intake for the week instead of just for the day and found we were eating way too much on the weekends and didn’t realize it. We also started lifting heavy for less reps and cutting out the high reps/lower weight and it has made a difference instantly.
Amazing content! I have a client that lost 50 lbs since January! He is plateauing and is frustrated and is a SCIENCE GUY and wants to know the WHY! Thanks for helping me to communicate with him❤️
Before listening to your podcasts I was running 12 miles three times a week to maintain my body weight and I was eating around 2000 kcal After listening to your podcasts I run just once a week and not for the fat loss, but because I love it and I added one more resistance workout a week and now I eat around 3000 kcal and look and feel much better 💗
So ur not maintaining that weight now since u soend less and intake more. U were starving urself. Now u eat more and maintain a higher bodyweight and feel better
@@kellyfennessey404 why would u be scared to eat a specific caloric number? Simply calculate ur maintenance calories and eat this every day. It aint emotional its just math. Give the body what inrequires every day. Do u also torture ur car like this? It needs 30liters per week but u give it 25 cause ur "afraid"? Or do u give ur car simple as much as it needs
There are many fitness advice outlets out there. Nothing has inspired me, blown my mind, guided me on my fitness journey and compelled me to help others on their fitness journey MORE than Mind Pump. I'm ALWAYS learning something new and using that information to build my personal training clientele. And THEY are benefiting so much. But of course I cannot take the credit. I always direct people to this channel and they all find something that speaks to them. Thank you for all your hard work and for giving away so much free content. You're the only fitness podcast/channel I take seriously.
Track calories for information and consistency. Weigh yourself daily and take weekly averages to track progress. Get a step counter and set a goal to make sure your neat doesn’t go down as your body adapts. Those three things were an absolute game changer for me.
Im a trainer and ALWAYS struggling with helping clients with these issues. So many people just decide to starve themselves and it’s so sad! So excited to hear how you communicate this to clients to help them better understand how to boost their metabolism!
For you, as a trainer, thank you for putting in the work to explain that eating healthy matters! As my first time competing it's shocking to have been in numerous group conversations where I was the only one on more than 1600 during a cut and bulk! One women even commented to say she was on only 800 which is just insane to me
Have been an avid watcher for about six months now, and this episode above any other that I watched before has spoken incredible amounts of volume to me. From May 2021, to May 2022 I went from 300 pounds to 220 Pounds, and have since been stuck around that weight since. Put on significant amounts of muscle and that weight loss had been relatively easy, and progressive up until this point. So I did everything this episode said to avoid, ramped up intensity, started doing HITT style mixed with strength workouts, lowered calories even more, hovering right around 2000-2200, can’t remember the last “rest day” I took trying to work through what in my head is a hard plateau. Thinking it might be time to sit back and reflect what’s really going on. As always amazing content 🤘🏼
This hit home specially the part that you said when a client came to you saying they’ve gained weight and you as their trainer thought they were cheating. That happened to me so many times when I KNEW I had not cheated. It was so deflating and I lost faith and figured it was me something was wrong with me… and gave it up. Till years later I decided to go more functional and understanding my body as you have stated it all here. Thank you for being open and sharing this wealth of info.
I found your show when spotify recommended you to me. I LOVE it! I love the varied content you present. I love that you bring women to lifting, you make it OK. I wish you were around 40 years ago, it was intimidating around all guys. Most women would do aerobics, sometimes with light weights. I admire all of you for the respect you show to people and for the knowledge you share. I find it motivating & encouraging. Thanks for including old people too.
Thanks for another eye-opening episode guys. Many ppl, me included, have had the same issues, reaching that point where we just cant break though, trying this and that , going to extremes to lose that precious 0.1 kg, waking up to looking soft and bloated and wondering why the heck it is that I look that way after putting so much effort into it. Sharing your personal experience makes it so much more genuine . Thumbs up and much respect to another great video !
Little 👨🍳 chef is back! Finally, the reason why I’m not losing weight has come fruition. I don’t think I’m in a plateau but I know I need to eat more to lose weight. Also, heavy weights to challenge myself has made a difference. BUT- how do I know what my body needs? When tracking calories/macros? Like fiber, carbs?
I just love your podcasts, and get so much out of these. I wonder if you have ever worked with someone who has had Polio, and so has some severe nerve associated muscle loss over decades. That's my story. I'm also a senior, at 66 years, but want to buckle down. I'm in that plateau realm now. I have watched your videos on Visceral Fat, along with Dr. Sean Omara, and Dr. Hyman.
It ALL comes down to calories in, calories out. How much you eat vs. burn with activity and at rest. If more calories in than burned, you'll gain weight. You're 100% correct, a combination of being in a caloric deficit (eating less than your body needs) and moving more will provide a greater deficit than just exercise or caloric restriction alone. People say "hormones are why I can't lose weight". BS. Hormones regulate and respond to body needs to maintain homeostasis. Too many carbs or protein, your body will produce insulin to store them as glycogen, and once glycogen levels are full, it then converts to fat. So, eat less in quantity, and let your hormones work optimally. I'm a 52 year old man, have weight trained since I was 14 years old. Good physique, do boot camp training (HIIT) for cardio 5x/week. I eat 1,300-1,500 calories each day, every day, and burn quite a bit. This is for weight loss for me, for maintenance, I'll eat 1,700-1,800 calories/day.
It might be difficult for a lot of people, but the true key to general health is nurturing a passion for it. But this drive toward health is like a flower. Not enough focus and your health will wither; too much fervor and you bloat and break down. Fostering this healthy attitude can really lead to lasting physical and mental health. But like all things, you gotta find a balance.
17:26 He goes into this whole rant about how the FDA "allows calories to be off by 20%" and uses Chipotle, and the person making your food at Chipotle, as an example. 😂 The FDA guidelines on calories listed on nutritional labels, doesn't apply to fast food or dine-in restaurants. Haha. It only applies to food sold on shelves with nutritional facts labels.
this is the frustrating part about fitness!! I'm a bikini competitor and I've done about 12 competitions and I still can't figure out sometimes the cause to getting stuck. I track macros, water, training (when in prep) but some times the body does what it does 🙂
I’m 44 years old, and I have been fit and studying fitness my entire life. But I will be damned if I don’t get come away with gems every time I listen to this podcast. I listen to a lot of podcasts, but there is not another one like this out there.
I agree! This is pure gold. I think of myself as well read and extremely disciplined around health and fitness (unlike you that’s only been the case for the last 3-4 years for me, but it’s been game changing). But just when you think it’s all good, your regime stops working and you never know which variable to adjust - sleep, water intake, calories, macros, workout etc. The odds are if you just play around with a few variables you are getting it wrong! Well that’s been my experience anyway 😂 So this was brilliant because it’s long enough it goes into the detail in sufficient depth, but also I find this show never glamourises fitness Ie it’s never trying to sell you a 6 pack or how to have massive lats. It’s all round holistic health and there’s enough of the shows now that you can guarantee one of them talks to your issue. Great call out Eric!
I'm a type 1 diabetic and personal trainer. This channel has done more in my personal growth in fitness and health and helped me in my programming for a wide variety of clients than my NASM certifications. While I love my certs, they just got me started. The information on this page is so real and practical while super easy to understand and apply. Love this page!
I actually really like this episode, because you are actually brining in numbers when it comes to calorie deficient. Even though they're hypothetical, they serves as good examples. I am, and have been struggling to understanding what is my calorie maintenance, how much deficient should I be at, but now I have a much better idea of what numbers to play with. Thank you! 🙏🏽 I also think you guys are produce way too much content - I cant keep up! 😵💫 Hahaha)
The information that I hear on this show is always applicable to the everyday fitness fanatic, the wanna-be fitness fanatic, and then the most important one of all the.....where do I start my fitness journey newbie. This is a show for the everyone.
discovered you guys end of last year and started doin maps programs only, the last 6 months. I have seen the BEST results! I get compliments all the time on my physique & I am in love with myself! most def going to get your new program, I trust you all with my life LOL . if you are debating on getting their programs, don't even hesitate, GET THEM!!!!
I've been a long time MAPS user. This is a program I'm looking forward to in my life rn. Feeling like I need something different like this new cardio program without loosing muscle. Thank you for adressing weight loss in a healthy way.
I find when I count calories, I become obsessive. To combat this, I will just skip a meal and it has been working well for me. I agree with giving your body a break when a plateau has been reached. I was obsessively working out 5 times a day for months straight and stopped seeing results. Since I have cut back on the intensities of my work out my body is now changing once again. Thanks to you all’s knowledge I would never of know this to be beneficial. Thank you for you all’s service. :)
When I was doing weight lifting and doing a lot of spin classes I stopped losing weight. My spin instructor who is a cyclist said you are not eating enough for what you are doing. Once I increased my eating I start shedding the weight and got to my goal weight in no time.
Damn, I had no idea. First time in the gym in 10 years. Been dieting for 10 years after being 400lbs and getting down to 220lbs with keto only and no gym. I ended up gaining all the weight back. 10 years later, I’ve done keto only and off every other month for this entire time and never lost weight, only maintained around 380lbs, never higher. I can easily get in the zone and eat under 1k calories over a week or two and be extremely consistent with that. I’m burning over 1k calories walking on treadmill and some weight training every day for 2 weeks (focused on 10k steps per day). I have been under eating every single day around 1k calories. This is wild. I need to eat more.
You guys on right on with everything, I done the restricting of calories. I’ve tried the vegan and keto diet I have even amped up my workouts . Yes initially all this stuff works but then it stops thank you so much. These guys are the piece to the puzzle that’s been missing they provide the truth. Thank you mind pump
Caloric deficit is the ONLY way to lose weight on this planet. No other way. How u get and stay in that deficit is plain preference. U can lose weight from twinkie diet or keto or carnivore or donuts. Up to u. Cico is king and always will be
This video is exactly what I need to hear right now. I've lost 60 pounds since November and all of a sudden.It stopped about a month ago. I've tried changing it the way I eat, Cutting calories are adding this playing around with it.But I think this is all that is going on. I need to just chill out LO.L
Thank you guys for being so awesome. I've learned so much from each of you and I will continue to watch your stuff! This has really helped me as a new PT, thanks again 👍
I recently purchased MAP Starter and have lost 7 lbs in the first two weeks. I am fairly new to your channel, but I appreciate your approach and the dynamic you guys have.
Interesting new program! I wonder how they would look at my activities... I work out on a split 3 days a week and do/teach martial arts 5 days a week (3 hours per evening). I have been doing well in gaining muscle and stripping fat but see that the fat loss may be plateauing and I am not sure how to get things fired back up. This type of programming might help me figure out how to develop a better plan moving forward! THIS IS FIRE!
I’m 57 and 5’1” female and I’ve eaten 1000 cal or less for most my adult life and constantly struggle with my weight.. I’m 15 pounds over fat … I’ve tried every kind of diet with no success.. always scared to eat more .. I’m focusing on inc protein and started strength training this week.. hoping for metabolism boost!!!
Soooo true what they said around 14 min. I’m on a paleo diet 90% of the time. However, I don’t make most of my food at home and I eat out and even though it’s only meat and veggies usually the food usually is processed in some way and higher in calorie
Another problem I've encountered with clients is clothing (dropping dress/pant sizes), both men and women. They lost weight fast, but now they are in a new clothing size, they become scared of going back up and mentally for them, they look good on the outside but hate they way they look naked, really challenging as a trainer at times.
I am a new follower. I enjoy hearing your perspective. I didn't know cardio could throw my goals off. I would like to learn more in this area. I'm interested in the cardio program win.
Mean BMI was lowest in vegans (23.6 kg/m2) and incrementally higher in lacto-ovo vegetarians (25.7 kg/m2), pesco-vegetarians (26.3 kg/m2), semi-vegetarians (27.3 kg/m2), and nonvegetarians (28.8 kg/m2). Prevalence of type 2 diabetes increased from 2.9% in vegans to 7.6% in nonvegetarians; the prevalence was intermediate in participants consuming lacto-ovo (3.2%), pesco (4.8%), or semi-vegetarian (6.1%) diets. After adjustment for age, sex, ethnicity, education, income, physical activity, television watching, sleep habits, alcohol use, and BMI, vegans (OR 0.51 [95% CI 0.40-0.66]), lacto-ovo vegetarians (0.54 [0.49-0.60]), pesco-vegetarians (0.70 [0.61-0.80]), and semi-vegetarians (0.76 [0.65-0.90]) had a lower risk of type 2 diabetes than nonvegetarians. www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/#:~:text=Mean%20BMI%20was%20lowest%20in,28.8%20kg%2Fm2). not telling people the truth is unethical and shameful...
So glad you shared your experience and difficulty with bloating. It’s so hard to explain that and terrible to go through. Thank you for acknowledging that! When that happens to me it gets even hungrier while feeling full and stuffed. I get upset. Thank you again. Keep up the great conversations!
Awesome info, totally making these mistakes recently. When you gotta reference calories are you talking about total calories or net calorie totals for the day. For me that can be a big difference
Love your Show. I'm 63, now 38 days back to 😅health and fitness, track food increase some exercise, lost 10lbs so far, how do you increase my metabolism? Thanks
God weight loss for me has been a struggle and every month that goes by where I don’t drop a single pound shuts me down further and further. The one segment about the weekend drop off…just blew my mind. Something that right now seems like common sense, never even crossed my mind once the past years.
Hey guys, when you switch up your routine, does that mean you do other exercises?, or just switch in what order you do the ones your already doing? thank you in advance :)
Morning mind pump brothers! Made all these mistakes when I started wanting to lose weight! Taken a long time to get my metabolism back up. Very valuable information as always. Have a great day 🙏🏼👊🏼💪🏼
I had been working out consistently since 3+ years I’m 90kg with ~28% bfp I can lift 150kg(130 now) squat 1rm, 160kg deadlift, 100kg bench My metabolism feels like very bad from observation in scale at gym and I don’t lose weight very easily even with a deficit at 2000kcal diet ( since a month ) but surely there is a small progress and I wanna keep this diet consistent for a year and see
I’ve been doing maps Aesthetic for months and I’ve easily PR’d in every lifting category. Definitely looking to change it up for a month or two before I repeat this program. I probably could use some cardio training.
Thank you for keeping it real, sharing such valuable information and tips, and help meet the needs of all. I’m so glad I was introduced to you guys from Dean White. I enjoy coming to your channel when I feel like stretching my mind more about nutrition and exercise!
I just started watching your show about 3 weeks ago and I can't stop. Good stuff you guys, need more shows like this to listen too. Help me get off my a$$ and started to work out by running 3 miles everyday to start my engine in my body. Also am going to start working out this month!!!! Been behind a desk since 2016 and gained 55 pounds from 170 to 225, lost weight along the way from 225 to 197, have been stuck there for a long time and hoping the running will help me get down to 175 at least. Always looking for more advice if you have any or which workout plan do you recommend for me let me know... Thank you Guys!
Im 511 was 240lb. Started a biet about 2 weeks ago and too 230 maybe less now. Working on getting a bike and riding ut too work or if i want food. I went down too about 1000-1200 cal a day maybe 1600 on days i dont work. Super under so i can still have a few beers on fridays with everyone. Working on just the weight right now then ill try working out but baby steps atm this is the best i have been.
i am slowly becoming less and less obsessed with the number on teh scale, but it's still hard sometimes because I was conditioned that low number on the scale means skinny or healthy for my entire life.
What about a woman who is only 5’ tall? Should they still be more than 1200 calories? I weight train 5 days a week, 20 min walking 3-4 days a week. Age 61 post menopause.
Super helpful information!!🙌🏼 I’m getting back to personal training and I will DEFINITELY be sending this video to my clients who get stuck in a plateau who say they’re “doing everything right”. Ladies! 🔊 Here this message! Let’s be mindful, track (even on the weekends) build muscle 💪🏼 and truly know what we’re doing 🧐 #NoMoreFastFoodSalads Thanks guys for this information 👍🏼 Keep up the great work!!
I’m a recovering cardio hero! I love lifting and trying to get shredded but also love cardio because the head rush. So lost mind pump😩 would love your help learning about your cardio program
I have a similar problem. 69 year old male, lightly active, working out 6 days a week alternating resistance and abdominal exercises. Eating at 1750-1850 calories a day with tdee at 2445 and burning 250-300 calories a day. And feel myself going up and down 2 lbs each week. Feel my clothes becoming bigger. Can’t eat more than 1800 calories a day - feel like a chipmunk with my cheeks full. Any advice.
I started at 299 down to 204 now and I'm going through that same thing now where I'm not seeing any results. In the process of upping my calories a little now and hitting the gym harder to reset
Wow this topic really resonated with me after having major spine surgery in 2010 I gained the most of my weight where I ended up at 540 I was unable to move and be mobile so I would just eat . So when I decided to join the gym I immediately went to the treadmill and stayed there I would wear various types of sauna suits to help me sweat and thinking that it’s the way to go but it did work in the beginning but I know now the more weight you have on the first 50-75 just drops. I now have switched to more strength training and very little cardio. But I was wondering i am a mailman where I do walk a lot and very active is that equivalent to cardio in others ways?
Walking is some of the best calorie burning exercise because it is low impact and does not fatigue you, allowing you to burn more calories in the long run. That being said cardio is more for heart health than fat loss. It can be a great tool but to lose weight you need to be in a calorie deficit. That is mostly indicated by your diet. I’m sure your constant walking is burning a ton of calories throughout the weeks. Just focus on the diet and get in the gym 3-4 days a week and everything else will fall into place. I’m sure throwing in a session or 2 of cardio could help with other symptoms that being over weight can bring. Keep it bud, you’re doing great.
As someone who HATES cardio...I am wondering if a Cardio program by you guys might change my mind :))) I guess you talked more about it in the previous podcast, will definitely check that as I am curious about more details on the program :)
I love how Justin is a bit more quiet than Adam and Sal but when he speaks he always has something great to say.
When I first started listening to the podcast I was maintaining my weight running 2x a day. I'm now maintaining weightlifting and walking for 30 minutes. I've had family members complain to me they are fat bc they hate running and they just blink at me when I say I quit running and I just walk and lift weights. Thank you guys so much.
Every time I bring up weights they’re like “I don’t want to get bulky” and then they ask what I’m doing to stay in shape and it’s WEIGHTS
I had my toe amputated when I was a teen - and as I’ve aged, put on fat because I literally couldn’t do cardio (my shoe would fill with blood or my foot would swell up so I hobbled).
Tried to “get in shape” every few years but simply cannot do any cardio.
It got to the point when with the extra weight - my hip alignment went out and I was on constant pain killers and muscle relaxers.
I started lifting dumbbells a month ago, after hearing the guys here talking to Dr Lyon.
Man, I’ve been dropping weight/fat quick, and I feel better than I have in 20 years.
To the point, right on same with me.
Dammmm at 62 you look so fit, how many miles you run a week? I am like I don't run i walk 180 minutes a week
@@JDAfricaThis response really touched my heart. I’m a metastatic breast cancer survivor, at the gym b/t reps NOW. When I started PT, then cardio & weight training, I was able to go off all my pain meds. I’m 47yo now, & in the best shape of my entire life! I’m happy to hear of your success, too!! I’m sending love, hugs, & good vibes your way!!💞 edit: spelling
This podcast episode saved my life, no joke. I was 210 pounds dropped to 154 in 5 months. I was lifting weights twice for 45 minutes a day, getting in 35,000 steps a day. From the time I woke up in the morning to the time I went to bed I sat down less than 2 hours day. I'm a stay-at-home mom so I used all my time trying to get in shape. I started off with a severe calorie deficit, I mean less than 500 calories a day, 350 mgs of caffeine daily with cleaning my house when everyone went to bed because of all the caffeine and the deficit I could not sleep. My body hurt to just lay down. It got so bad my mother-in-law was trying to 5150 me into a E.D rehabilitation center. Of course at 154 lb they would not take me. I watched this video looked up info and lowered my step amount and started overwhelming my body with raw veggies, water and lean protein. Took 3 weeks of that to see the scale move down. I am 143 now, my face doesn't look so dead, my body is looking so much different, now my goal is toned not skinny. I will forever love these men. Thank you so much.❤❤❤❤❤❤❤❤❤❤❤
Man I wanna cry. The entire segment on fixing a metabolism that’s adapted to the calorie deficits was such an eye opener. I knew a lot of this stuff, but there were nuggets of pure gold information that I desperately needed to hear as someone who’s lived on the cusp of an eating disorder/body dysmorphia. Thank you.
How's it going now?
I like that cool 👌🏼
Cry on my shoulder 🙏
Same. I ruined my metabolism with an ED.
So if this would be true, then why people starve to death? Why don’t the metabolism adapt? I call 🎯 💩 🫤 🧐
i saw my body fat drop drastically when i stopped focusing on cardio and focused on becoming stronger in weightlifting xD
Been watching for about a year now. Had a stroke and found yall in an attempt to fix my health and fitness.
Because I watch all the time the wife has been overhearing it and now she's started her journey too. It's awesome finally having fitness as a shared interest. Thanks for all yall do.
Minus the stroke, I'm doing the same thing now, having my wife listen while I intentionally watch. I'm currently 290 and want to be 220. Their advice and discussions are so rock solid. I can't wait to consistently implement the knowledge and see the results.
Praying for your health. Recovery. And reinforced strength. ❤️
This episode was extremely helpful. I’ve been in a plateau for about a year now and couldn’t figure out what to change to fix it. Started averaging my calorie intake for the week instead of just for the day and found we were eating way too much on the weekends and didn’t realize it. We also started lifting heavy for less reps and cutting out the high reps/lower weight and it has made a difference instantly.
Amazing content! I have a client that lost 50 lbs since January! He is plateauing and is frustrated and is a SCIENCE GUY and wants to know the WHY! Thanks for helping me to communicate with him❤️
Before listening to your podcasts I was running 12 miles three times a week to maintain my body weight and I was eating around 2000 kcal
After listening to your podcasts I run just once a week and not for the fat loss, but because I love it and I added one more resistance workout a week and now I eat around 3000 kcal and look and feel much better 💗
So ur not maintaining that weight now since u soend less and intake more. U were starving urself. Now u eat more and maintain a higher bodyweight and feel better
I’ve been so scared to eat 2,000 calories, I been at 1,700 to 1,800 for years now. I will bump it to 2,100, get nervous and kick it back down
@@kellyfennessey404 why would u be scared to eat a specific caloric number? Simply calculate ur maintenance calories and eat this every day. It aint emotional its just math. Give the body what inrequires every day. Do u also torture ur car like this? It needs 30liters per week but u give it 25 cause ur "afraid"? Or do u give ur car simple as much as it needs
@kellyfennessey404 I feel you. Listen to your body and maybe can increase by 50-100 calories or so a week for gradually changes
There are many fitness advice outlets out there. Nothing has inspired me, blown my mind, guided me on my fitness journey and compelled me to help others on their fitness journey MORE than Mind Pump.
I'm ALWAYS learning something new and using that information to build my personal training clientele. And THEY are benefiting so much. But of course I cannot take the credit. I always direct people to this channel and they all find something that speaks to them.
Thank you for all your hard work and for giving away so much free content. You're the only fitness podcast/channel I take seriously.
Track calories for information and consistency. Weigh yourself daily and take weekly averages to track progress. Get a step counter and set a goal to make sure your neat doesn’t go down as your body adapts. Those three things were an absolute game changer for me.
Im a trainer and ALWAYS struggling with helping clients with these issues. So many people just decide to starve themselves and it’s so sad! So excited to hear how you communicate this to clients to help them better understand how to boost their metabolism!
Yes! Clients hit a plateau and next thought is cut cals drastically. So glad to hear Mindpump talk about this art of patience and mentality
For you, as a trainer, thank you for putting in the work to explain that eating healthy matters! As my first time competing it's shocking to have been in numerous group conversations where I was the only one on more than 1600 during a cut and bulk! One women even commented to say she was on only 800 which is just insane to me
I was doing the same thing years back.. now I’m struggling to lose body fat.
@@Dw-wv1smAll of my clients succeed
Have been an avid watcher for about six months now, and this episode above any other that I watched before has spoken incredible amounts of volume to me.
From May 2021, to May 2022 I went from 300 pounds to 220 Pounds, and have since been stuck around that weight since. Put on significant amounts of muscle and that weight loss had been relatively easy, and progressive up until this point.
So I did everything this episode said to avoid, ramped up intensity, started doing HITT style mixed with strength workouts, lowered calories even more, hovering right around 2000-2200, can’t remember the last “rest day” I took trying to work through what in my head is a hard plateau. Thinking it might be time to sit back and reflect what’s really going on.
As always amazing content 🤘🏼
This hit home specially the part that you said when a client came to you saying they’ve gained weight and you as their trainer thought they were cheating. That happened to me so many times when I KNEW I had not cheated. It was so deflating and I lost faith and figured it was me something was wrong with me… and gave it up. Till years later I decided to go more functional and understanding my body as you have stated it all here. Thank you for being open and sharing this wealth of info.
Learning how to be patient with the weight loss process has been a game changer for me. Can't wait to see where I am at the end of the year.
How's it going?
It might seem repetitive, but these are great reminders for anyone who is (or have historically) went through a fat loss journey.
I found your show when spotify recommended you to me. I LOVE it! I love the varied content you present. I love that you bring women to lifting, you make it OK. I wish you were around 40 years ago, it was intimidating around all guys. Most women would do aerobics, sometimes with light weights. I admire all of you for the respect you show to people and for the knowledge you share. I find it motivating & encouraging. Thanks for including old people too.
I’d love to be on your show to discuss protein sparing modified fasting 💪💪💪💪💪
Thanks for another eye-opening episode guys. Many ppl, me included, have had the same issues, reaching that point where we just cant break though, trying this and that , going to extremes to lose that precious 0.1 kg, waking up to looking soft and bloated and wondering why the heck it is that I look that way after putting so much effort into it.
Sharing your personal experience makes it so much more genuine . Thumbs up and much respect to another great video !
Little 👨🍳 chef is back! Finally, the reason why I’m not losing weight has come fruition. I don’t think I’m in a plateau but I know I need to eat more to lose weight. Also, heavy weights to challenge myself has made a difference.
BUT- how do I know what my body needs? When tracking calories/macros? Like fiber, carbs?
I just love your podcasts, and get so much out of these. I wonder if you have ever worked with someone who has had Polio, and so has some severe nerve associated muscle loss over decades. That's my story. I'm also a senior, at 66 years, but want to buckle down. I'm in that plateau realm now. I have watched your videos on Visceral Fat, along with Dr. Sean Omara, and Dr. Hyman.
It ALL comes down to calories in, calories out. How much you eat vs. burn with activity and at rest. If more calories in than burned, you'll gain weight. You're 100% correct, a combination of being in a caloric deficit (eating less than your body needs) and moving more will provide a greater deficit than just exercise or caloric restriction alone. People say "hormones are why I can't lose weight". BS. Hormones regulate and respond to body needs to maintain homeostasis. Too many carbs or protein, your body will produce insulin to store them as glycogen, and once glycogen levels are full, it then converts to fat. So, eat less in quantity, and let your hormones work optimally. I'm a 52 year old man, have weight trained since I was 14 years old. Good physique, do boot camp training (HIIT) for cardio 5x/week. I eat 1,300-1,500 calories each day, every day, and burn quite a bit. This is for weight loss for me, for maintenance, I'll eat 1,700-1,800 calories/day.
It might be difficult for a lot of people, but the true key to general health is nurturing a passion for it. But this drive toward health is like a flower. Not enough focus and your health will wither; too much fervor and you bloat and break down.
Fostering this healthy attitude can really lead to lasting physical and mental health. But like all things, you gotta find a balance.
17:26 He goes into this whole rant about how the FDA "allows calories to be off by 20%" and uses Chipotle, and the person making your food at Chipotle, as an example. 😂 The FDA guidelines on calories listed on nutritional labels, doesn't apply to fast food or dine-in restaurants. Haha. It only applies to food sold on shelves with nutritional facts labels.
this is the frustrating part about fitness!! I'm a bikini competitor and I've done about 12 competitions and I still can't figure out sometimes the cause to getting stuck. I track macros, water, training (when in prep) but some times the body does what it does 🙂
I’m 44 years old, and I have been fit and studying fitness my entire life. But I will be damned if I don’t get come away with gems every time I listen to this podcast. I listen to a lot of podcasts, but there is not another one like this out there.
I agree! This is pure gold.
I think of myself as well read and extremely disciplined around health and fitness (unlike you that’s only been the case for the last 3-4 years for me, but it’s been game changing).
But just when you think it’s all good, your regime stops working and you never know which variable to adjust - sleep, water intake, calories, macros, workout etc.
The odds are if you just play around with a few variables you are getting it wrong! Well that’s been my experience anyway 😂
So this was brilliant because it’s long enough it goes into the detail in sufficient depth, but also I find this show never glamourises fitness Ie it’s never trying to sell you a 6 pack or how to have massive lats.
It’s all round holistic health and there’s enough of the shows now that you can guarantee one of them talks to your issue.
Great call out Eric!
009😊😊😊thanks 😊lblnn😅78
I'm a type 1 diabetic and personal trainer. This channel has done more in my personal growth in fitness and health and helped me in my programming for a wide variety of clients than my NASM certifications. While I love my certs, they just got me started. The information on this page is so real and practical while super easy to understand and apply. Love this page!
I stopped the hard diet and now eating Whole Foods and working in the Gym. Thinking long term and healthy living.
I’m at 1200 calories - I’m 4”11 and aiming for 100-105lbs and it’s working for me. Lost approx 30lbs so it works for smaller people.
love that you mentioned that food sticking to you when your metabolism is slower, makes total sense
I actually really like this episode, because you are actually brining in numbers when it comes to calorie deficient. Even though they're hypothetical, they serves as good examples. I am, and have been struggling to understanding what is my calorie maintenance, how much deficient should I be at, but now I have a much better idea of what numbers to play with. Thank you! 🙏🏽 I also think you guys are produce way too much content - I cant keep up! 😵💫 Hahaha)
Plenty of calorie calculators online
Diet breaks are extremely helpful when it comes to that. Diet break on maintenance calories for 1-2 weeks every 4-8 weeks and you'll be good.
Keep up the great content. Down 50lbs, never felt better 🙌🏻
Impressive
The information that I hear on this show is always applicable to the everyday fitness fanatic, the wanna-be fitness fanatic, and then the most important one of all the.....where do I start my fitness journey newbie. This is a show for the everyone.
discovered you guys end of last year and started doin maps programs only, the last 6 months. I have seen the BEST results! I get compliments all the time on my physique & I am in love with myself! most def going to get your new program, I trust you all with my life LOL . if you are debating on getting their programs, don't even hesitate, GET THEM!!!!
I've been a long time MAPS user. This is a program I'm looking forward to in my life rn. Feeling like I need something different like this new cardio program without loosing muscle. Thank you for adressing weight loss in a healthy way.
I find when I count calories, I become obsessive. To combat this, I will just skip a meal and it has been working well for me. I agree with giving your body a break when a plateau has been reached. I was obsessively working out 5 times a day for months straight and stopped seeing results. Since I have cut back on the intensities of my work out my body is now changing once again. Thanks to you all’s knowledge I would never of know this to be beneficial. Thank you for you all’s service. :)
No matter what, never stop. Mind Pump 4L 🧠 💪🏻
When I was doing weight lifting and doing a lot of spin classes I stopped losing weight. My spin instructor who is a cyclist said you are not eating enough for what you are doing. Once I increased my eating I start shedding the weight and got to my goal weight in no time.
Damn, I had no idea. First time in the gym in 10 years. Been dieting for 10 years after being 400lbs and getting down to 220lbs with keto only and no gym. I ended up gaining all the weight back. 10 years later, I’ve done keto only and off every other month for this entire time and never lost weight, only maintained around 380lbs, never higher. I can easily get in the zone and eat under 1k calories over a week or two and be extremely consistent with that. I’m burning over 1k calories walking on treadmill and some weight training every day for 2 weeks (focused on 10k steps per day). I have been under eating every single day around 1k calories. This is wild. I need to eat more.
You guys on right on with everything, I done the restricting of calories. I’ve tried the vegan and keto diet I have even amped up my workouts . Yes initially all this stuff works but then it stops thank you so much. These guys are the piece to the puzzle that’s been missing they provide the truth. Thank you mind pump
Caloric deficit is the ONLY way to lose weight on this planet. No other way. How u get and stay in that deficit is plain preference. U can lose weight from twinkie diet or keto or carnivore or donuts. Up to u. Cico is king and always will be
@@DarkoFitCoach I get that but my metabolism was so messed up from eating low calorie all the time and my weight loss plateaued
Have been watching for few months. Thank you for all your information...Now i workout smarter rather than workout hard
This video is exactly what I need to hear right now. I've lost 60 pounds since November and all of a sudden.It stopped about a month ago. I've tried changing it the way I eat, Cutting calories are adding this playing around with it.But I think this is all that is going on. I need to just chill out LO.L
2 minutes in, and i can already see where your priorities are
Thank you guys for being so awesome. I've learned so much from each of you and I will continue to watch your stuff! This has really helped me as a new PT, thanks again 👍
Thanks for your 30 days of free coaching sal 👍
In the middle of this deployment and me and the guys watch your vids almost every day. Keep up the great content!!
I recently purchased MAP Starter and have lost 7 lbs in the first two weeks. I am fairly new to your channel, but I appreciate your approach and the dynamic you guys have.
Interesting new program! I wonder how they would look at my activities... I work out on a split 3 days a week and do/teach martial arts 5 days a week (3 hours per evening). I have been doing well in gaining muscle and stripping fat but see that the fat loss may be plateauing and I am not sure how to get things fired back up. This type of programming might help me figure out how to develop a better plan moving forward! THIS IS FIRE!
I’m 57 and 5’1” female and I’ve eaten 1000 cal or less for most my adult life and constantly struggle with my weight.. I’m 15 pounds over fat … I’ve tried every kind of diet with no success.. always scared to eat more .. I’m focusing on inc protein and started strength training this week.. hoping for metabolism boost!!!
Soooo true what they said around 14 min. I’m on a paleo diet 90% of the time. However, I don’t make most of my food at home and I eat out and even though it’s only meat and veggies usually the food usually is processed in some way and higher in calorie
There goes the STL hat again. I love it
I'm 5'11" 190 lbs. Maintenance 3300 cals. I start cutting at 3000, and then if I plateau I just reduce carbs by 25g
Another problem I've encountered with clients is clothing (dropping dress/pant sizes), both men and women. They lost weight fast, but now they are in a new clothing size, they become scared of going back up and mentally for them, they look good on the outside but hate they way they look naked, really challenging as a trainer at times.
I am a new follower. I enjoy hearing your perspective. I didn't know cardio could throw my goals off. I would like to learn more in this area. I'm interested in the cardio program win.
Cycling calories helps too. If you are very severe a round of reverse dieting helps you to get back to baseline.
For me that weekend topic you talked about is definitely me.....I always go off on the weekend and I always start back at square 1 on the Monday
Mean BMI was lowest in vegans (23.6 kg/m2) and incrementally higher in lacto-ovo vegetarians (25.7 kg/m2), pesco-vegetarians (26.3 kg/m2), semi-vegetarians (27.3 kg/m2), and nonvegetarians (28.8 kg/m2). Prevalence of type 2 diabetes increased from 2.9% in vegans to 7.6% in nonvegetarians; the prevalence was intermediate in participants consuming lacto-ovo (3.2%), pesco (4.8%), or semi-vegetarian (6.1%) diets. After adjustment for age, sex, ethnicity, education, income, physical activity, television watching, sleep habits, alcohol use, and BMI, vegans (OR 0.51 [95% CI 0.40-0.66]), lacto-ovo vegetarians (0.54 [0.49-0.60]), pesco-vegetarians (0.70 [0.61-0.80]), and semi-vegetarians (0.76 [0.65-0.90]) had a lower risk of type 2 diabetes than nonvegetarians.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/#:~:text=Mean%20BMI%20was%20lowest%20in,28.8%20kg%2Fm2).
not telling people the truth is unethical and shameful...
Exercise saved my life from going into a diabetic coma
These guys are the GODS of fitness keep inspiring and teaching thank you!
OMG I LOVE YALL, THE REALEST SHOW OUT THERE!
So glad you shared your experience and difficulty with bloating. It’s so hard to explain that and terrible to go through.
Thank you for acknowledging that!
When that happens to me it gets even hungrier while feeling full and stuffed. I get upset.
Thank you again. Keep up the great conversations!
My favorite RUclips channel on losing weight and staying fit. I’ve learned so much from you guys. Hope I win Maps cardio. 💪🏾❤️🏋🏾♀️👟
Awesome info, totally making these mistakes recently. When you gotta reference calories are you talking about total calories or net calorie totals for the day. For me that can be a big difference
Love your Show. I'm 63, now 38 days back to 😅health and fitness, track food increase some exercise, lost 10lbs so far, how do you increase my metabolism? Thanks
Finally the workout program I’ve been waiting for and the facts in a topic I’ve been focusing on🔥🔥
God weight loss for me has been a struggle and every month that goes by where I don’t drop a single pound shuts me down further and further. The one segment about the weekend drop off…just blew my mind. Something that right now seems like common sense, never even crossed my mind once the past years.
Really?
Hey guys, when you switch up your routine, does that mean you do other exercises?, or just switch in what order you do the ones your already doing? thank you in advance :)
Best podcast yet! Thank you guys
BOOM! Thank you guys for all the time you put into this.
Morning mind pump brothers! Made all these mistakes when I started wanting to lose weight! Taken a long time to get my metabolism back up. Very valuable information as always. Have a great day 🙏🏼👊🏼💪🏼
What did u do to recover ur metabolism?
This has been amazing podcast to help me supplement what I learned (or lacked) in my DPT program!!
I had been working out consistently since 3+ years I’m 90kg with ~28% bfp
I can lift 150kg(130 now) squat 1rm, 160kg deadlift, 100kg bench
My metabolism feels like very bad from observation in scale at gym and I don’t lose weight very easily even with a deficit at 2000kcal diet ( since a month ) but surely there is a small progress and I wanna keep this diet consistent for a year and see
I’ve been doing maps Aesthetic for months and I’ve easily PR’d in every lifting category. Definitely looking to change it up for a month or two before I repeat this program. I probably could use some cardio training.
Thank you for keeping it real, sharing such valuable information and tips, and help meet the needs of all. I’m so glad I was introduced to you guys from Dean White. I enjoy coming to your channel when I feel like stretching my mind more about nutrition and exercise!
Mind Pump yeah dude!!!
I just started watching your show about 3 weeks ago and I can't stop. Good stuff you guys, need more shows like this to listen too. Help me get off my a$$ and started to work out by running 3 miles everyday to start my engine in my body. Also am going to start working out this month!!!! Been behind a desk since 2016 and gained 55 pounds from 170 to 225, lost weight along the way from 225 to 197, have been stuck there for a long time and hoping the running will help me get down to 175 at least. Always looking for more advice if you have any or which workout plan do you recommend for me let me know... Thank you Guys!
Im 511 was 240lb. Started a biet about 2 weeks ago and too 230 maybe less now. Working on getting a bike and riding ut too work or if i want food. I went down too about 1000-1200 cal a day maybe 1600 on days i dont work. Super under so i can still have a few beers on fridays with everyone. Working on just the weight right now then ill try working out but baby steps atm this is the best i have been.
Everyone always says when calories are too low for too long, your body adjusts…. What’s too low and what’s too long?
i am slowly becoming less and less obsessed with the number on teh scale, but it's still hard sometimes because I was conditioned that low number on the scale means skinny or healthy for my entire life.
Why I don’t eat anything I don’t make ! Easy To track and taste better
What about a woman who is only 5’ tall? Should they still be more than 1200 calories? I weight train 5 days a week, 20 min walking 3-4 days a week. Age 61 post menopause.
Awesome show as always can’t wait to check out the ebooks
Super helpful information!!🙌🏼 I’m getting back to personal training and I will DEFINITELY be sending this video to my clients who get stuck in a plateau who say they’re “doing everything right”. Ladies! 🔊 Here this message! Let’s be mindful, track (even on the weekends) build muscle 💪🏼 and truly know what we’re doing 🧐 #NoMoreFastFoodSalads
Thanks guys for this information 👍🏼 Keep up the great work!!
Gn az. z
Great session thanks ♥️
I just want to be the strongest and funniest Dad!!!!
I consistently put on roughly 7 pounds of water weight when I start a strength training cycle without fail
I've put on weight since weight training/cardio
I’m a recovering cardio hero! I love lifting and trying to get shredded but also love cardio because the head rush. So lost mind pump😩 would love your help learning about your cardio program
Thanks to your advise my whole body has change….. for the Best, following now 🎉
I have a similar problem. 69 year old male, lightly active, working out 6 days a week alternating resistance and abdominal exercises. Eating at 1750-1850 calories a day with tdee at 2445 and burning 250-300 calories a day. And feel myself going up and down 2 lbs each week. Feel my clothes becoming bigger. Can’t eat more than 1800 calories a day - feel like a chipmunk with my cheeks full. Any advice.
Gold knowledge AGAIN!!! 👏👏👏
Spot on
Those whom are family with us, are commercializing, what is not recommended. 😌 True story.
I started at 299 down to 204 now and I'm going through that same thing now where I'm not seeing any results. In the process of upping my calories a little now and hitting the gym harder to reset
Love you guys so so much! I absolutely love watching your podcast. 💚 you all 3 do an incredible job. Hands down, some genuine people.
Wow this topic really resonated with me after having major spine surgery in 2010 I gained the most of my weight where I ended up at 540 I was unable to move and be mobile so I would just eat . So when I decided to join the gym I immediately went to the treadmill and stayed there I would wear various types of sauna suits to help me sweat and thinking that it’s the way to go but it did work in the beginning but I know now the more weight you have on the first 50-75 just drops. I now have switched to more strength training and very little cardio. But I was wondering i am a mailman where I do walk a lot and very active is that equivalent to cardio in others ways?
Walking is some of the best calorie burning exercise because it is low impact and does not fatigue you, allowing you to burn more calories in the long run. That being said cardio is more for heart health than fat loss. It can be a great tool but to lose weight you need to be in a calorie deficit. That is mostly indicated by your diet. I’m sure your constant walking is burning a ton of calories throughout the weeks. Just focus on the diet and get in the gym 3-4 days a week and everything else will fall into place. I’m sure throwing in a session or 2 of cardio could help with other symptoms that being over weight can bring. Keep it bud, you’re doing great.
Yes, everything Matthew said. Best wishes to you, you've got this!
You guys are awesome. Maps cardio would help me a lot
Any podcast on this information for type 1 diabetes
As someone who HATES cardio...I am wondering if a Cardio program by you guys might change my mind :))) I guess you talked more about it in the previous podcast, will definitely check that as I am curious about more details on the program :)
Excellent content