References 1. Researchers found when men and women followed a 12-week diet containing only 800 calories per day, they were able to maintain their muscle mass as long as they lifted weights three times per week. pubmed.ncbi.nlm.nih.gov/10204826/ 2 Obese men restricted their calorie intake by eating 1,000 fewer calories per day than normal for 15 weeks. They took part in a resistance training plan three days per week and were able to maintain all of their muscle mass while losing over 20 pounds of fat. pubmed.ncbi.nlm.nih.gov/10332666/ 3. Consuming an additional 14 grams of fiber per day tends to result in a decrease of 10% in total energy intake. pubmed.ncbi.nlm.nih.gov/11396693/ 4. Those who consume more added sugars tend to be heavier than those who don’t. pubmed.ncbi.nlm.nih.gov/23966427/ www.bmj.com/content/346/bmj.e7492 5. Multiple studies have shown that substituting sugary foods and drinks with artificially sweetened alternatives, such as diet soda, can help lower calorie intake and support weight loss. pubmed.ncbi.nlm.nih.gov/24862170/ pubmed.ncbi.nlm.nih.gov/23364015/ pubmed.ncbi.nlm.nih.gov/12324283/ pubmed.ncbi.nlm.nih.gov/2008866/ 6. Most human studies indicate that artificial sweeteners, including aspartame and sucralose, are safe when consumed in the recommended amount. pubmed.ncbi.nlm.nih.gov/17828671/ www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/ pubmed.ncbi.nlm.nih.gov/19464334/ pubmed.ncbi.nlm.nih.gov/25842566/ www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/ pubmed.ncbi.nlm.nih.gov/25842566/ 7. According to a resource by Harvard Health Publishing, a 185-pound person can burn up to around 577 calories in just 30 minutes of doig a HIIT cycling session. www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights 8. Iodine is vital for the synthesis of thyroid hormones, which impact metabolism. pubmed.ncbi.nlm.nih.gov/19460960/ 9. Calcium benefits weight loss by affecting adipocyte metabolism. pubmed.ncbi.nlm.nih.gov/15090625/ academic.oup.com/jcem/article/89/2/632/2840768?login=false 10. Zinc impacts metabolism. In one case study, a zinc-deficient woman raised her resting metabolic rate by 527 calories a day just by fixing that deficiency. pubmed.ncbi.nlm.nih.gov/17541266/ 11. Iron is crucial for energy production, so getting enough of this mineral benefits workout performance while being deficient reduces endurance capacity, resistance to fatigue, and strength. pubmed.ncbi.nlm.nih.gov/26512429/ pubmed.ncbi.nlm.nih.gov/25965846/ 12. Vitamin D impacts appetite. Some researchers believe that not having enough of it contributes to obesity by promoting a higher food intake. pubmed.ncbi.nlm.nih.gov/19054627/ jhu.pure.elsevier.com/en/publications/climatic-adaptation-and-hominid-evolution-the-thermoregulatory-im-3 pubmed.ncbi.nlm.nih.gov/16432187/
At 9:31 squats & mountain climbers descriptions have been inverted. By the way, I think you are not praised enough for the quality of your content and work, along with the help you provide us. A big thanks from France.
Ok, Here We Go: 1 - 0:37 - Protein-Sparing Modified Fast (diet with max protein; min carbs/fat) 2 - 2:15 - Do more Aggressive cut; but be careful; depends on your current body-fat 3 - 3:41 - Focus workouts on Strength Training and Muscle Growth 4 - 4:57 - Start your meal with either Salad/Veggies/Low-Calorie Soup 5 - 5:57 - Eat More Fiber (to maintain calorie deficit) 6 - 6:48 - (If you Crave for sugar) replace with artificial sweeteners 7 - 7:51 - Walk More Throughout the week 8 - 9:12 - Try High Intensity Interval Training (HIIT) 9 - 9:49 - Get All Essential Vitamins and Minerals 10 - 11:13 - You Must Be consistent!
Thanks to your advice and instructional videos I've lost a total of 240 pounds after returning to the gym after having sleeve surgery. I went from 440 to 200 and the routines and eating habits you suggested help a great deal. So Thanks and I hope more people watch!
I screwed up and never ate nearly enough protein. I lost between 5-10 pounds of muscle over a 60 pound weight loss. Make sure to get your protein people!
During my teenage years, I played sports, especially cardio, then combined cardio with strength training. Now that I am 50, I feel like I am 30 in terms of my shape and figure. The reason is that physical activity keeps me in shape
Psmf definelty worked for me about 15 years ago 460. To 205 and have kept it off since. Only suregey i had was to remove excess skin. Totally worth it. Stay strong folks! 💪
I can’t tell you how beneficial this video is. I’m a 64-year-old bodybuilder with around a 19% body fat I have employed some of his methods and continue to lose weight (fat) and yet maintain muscle.
Been a long time since we had a weight loss video on the channel, thank you so much for this! I definitely have a sweet tooth, so what is working for me is dried fruit, especially dates, it's great to eat a piece as your drink your tea or coffee without sugar. Honey also helps, and berries too, sometimes I will have a fruit salad recipe, a smoothie, or a combination of fruit, nuts and seeds in a small bowl as a snack, a little dark chocolate sometimes
I have a sweet tooth, too. I learned from Dr. Andrew Huberman that we crave sweets when we are low in Glutamine. I add a scoop to my water in the middle or end of the day. It helps!
Not that it matters, just noticed though that you accidentally mixed up the graphics for mountain climbers and squats at 9:18 of the video. Great content though, love the work you put into these videos!
I’m glad you didn’t bash diet soda like a-lot of other fitness RUclipsrs do. I’ve been losing weight by changing what I eat and by switching from regular to zero sugar/diet soda and it has not affected my gains or progress in the slightest. Working out also helps too but I just can’t kick the soda habit and I don’t plan on it.
@》《JayAndrsn》 《 Yeah, I didn't like sparkling water after I quit soda. So I decided to get creative and used Fruit Punch Mio with it, and it was way better than I expected. It also depends on the flavor of sparkling water. I used Bubly Pineapple or La Croix Razzberry.
I’m the real prove of everything you said, after 2 weeks of fast walking 1 hour 6km and push up, flex, plank and low calories diet the difference in my appearence is completely amazing, if I continue like this during a whole month I think I will be at least at 12-13% fat but I want to be at 10% to start growing muscles specially to make my chocolate table to come back.
This was really helpful. I'm trying to lose weight at the moment. Going to the gym regularly has definitely helped but the diet side of things needs work. This has been so useful in that regard. Thanks for the video. 👍🏾
To maintain you're strength, or even to gain strength while cutting, and to not feel tired and sluggish in the gym; eat the majority of your calories before you lift. Then starve at night and test your mental strength. It's a win win.
9:21 I couldn’t stop laughing that he accidentally switched the squats and mountain climbers 😂 I was like… why do his mountain climbers look like that. Also, no hate, love the videos!
I already do the PSMF diet without knowing it had a name! I do this one day a week, and so far, it has helped me control middle-age spread. Been doing this for a few years, as the phase 4 of the Dukan diet (a controversial diet, so I'm not recommending it, especially for significant weight loss-i only had 5 kg to lose). Anyway,v the PSMF approach is interesting!
Great video, I just wanted to add that taking supplements can also help keep energy up throughout a calorie deficit and has really been helping me get through two a day workouts(lifting and conditioning)!
common one I hear at the gym. People think they need to do endless amounts of cardio to lose weight, when in reality strength training is just as important!"
I'd flip that. You can exercise all you want but if you eat like shit- whats the point?. What you eat matters most in terms of fat. You cant out exercise a bad diet.
Drinking mineral water instead of soda is a good way to get rid of those extra calories. Trader Joe's has a variety of mineral waters that my family enjoys. "Thorn" vitamins are the best on the market at the moment, in my opinion. They are relatively decently priced, and they don't contain fillers. I have noticed a significant difference with my mineral intake with theses vitamins; vitamin D, iodine, B-complex, and zinc. Thank you for another informative and entertaining video. 💪
I've been watching your channel for maybe over 5 yrs or 4 using tips and knowledge from your videos I was 158kg now I'm sitting at 114kg i still have a fair bit of fat but I was wondering if I should start building muscle
All you gotta do is eat unsweetened oatmeal every morning then cycle for 2 hours a day for 5 days a week, and of course drink plenty of water. That's it. No bullsh1t or lies. This worked for me and ended up losing over 30 lbs
Great video!! But I think as a beginner, to keep the weight loss journey long-term, you shouldn't push yourself to extremeties. Just be in a defecit, cut out as much carbs as possible and ensure you can at least stay awake and focused during the day! If you can't even stay awake, you're doing it wrong. Good luck everyone!!
I do full body circuit training three times a week and now I’m being more consistent compared to reseting after every set of each workout because it felt like I was waisting my time
Thank you for the information, though the graphic that you used at the 9:28 mark and thereafter for a 185 lb individual was "off the mark". Your videos have been helpful throughout the years. All the best, and continued successes and fulfillment to you.
Love you guys. You gave me the push to do something about it. I'm already training like a madman, but my diet is truly despicable. My local supermarket has seasoned roasted chickens, no extra calories. I think I'll go get one of those and the walk over there instead of sitting on my ass and ordering pizza from now on. I already have an airfrier I can prep a small portion of rice and peas or w/e in while I'm gone.
I found that doing 30-45 mins of cardio whether it’s walking on the thread mill uphill, or running 2 mins walking 1 then repeat on some days and mixing that with 15 mins all out on the stationary bike has been working well for me. I’m still fat lol but I started at 312 pounds at the about 3 weeks ago. I’m currently staying at 281. I also follow this up with high reps weights and supersets I switch it up from time to time but. This time around it has really been working for me. I don’t feel dead and drained the only thing I changed in my diet was cutting off sugar. The problem with us fat people is portions I still have a snack from time to time but instead of eating a whole bag of chips I’ll eat a serving size instead of eating half a box of my favorite cookies I’ll eat 3 which is the serving size 😂 I found it’s really been working. I’ve always started and few months in especially after seeing result I burn out! You cannot out work a bad diet! For us big guys trust me lol I used to do crazy amounts of cardio and end up always burning out you lose a lot of weight but it is not sustainable. I currently eating pretty normal some eggs in the morning a protein shake for lunch and I found eating a big meal packed with protein for dinner has been working for me this time around. There’s some days that I will fast from dinner to lunch the next day. A lot of us big dudes just love to eat when we are bored that’s where my discipline has started to built controlling that urge to wanna snack especially if your a cannabis smoker lol. To the big guys out there looking to start PLEASE try! The hardest part is getting to the gym you can start with just a 30 mins walk if that’s what it takes I’m rooting for all my big people trying to make the change!!! It’s worth it and remember it’s a lifestyle change it’s not going to happen overnight give up the sugar for 1 week that alone was making a difference for me!
Good deal...keep it up! Since January, I've dropped 60 pounds without any exercise except walking. I've also cut back on meat, dairy, unhealthy fats and most added sugar processed foods. Eating mainly a plant-based diet now. Never give up! Fight Fight Fight!!!
I am not a nutrition expert, but losing 210 lbs in a year or an average of 4 lbs per week is not a healthy nor a sustainable way to diet. Considering an average person consume 2,000 calories per day to maintain his/her weight, and it takes 3,500 calories to lose one lbs. That's 14,000 calories deficit per week or 2,000/day. This is for someone thinking or wanting to lose that much weight that fast. Maybe it is achievable, but definitely not advisable.
my advice is to eat as slowly as possible. In fact, the feeling of fullness only arrives 15 minutes after you actually are full, so the slower you eat the less you will eat in those 15 minutes
I wondered what my diet was called. I’m doing PSMF right now as I’m recovering from a meniscus surgery and basically can’t do any cardio yet, and minimal lifts. Diet is basically lean protein and broccoli, spinach, lettuce, or asparagus.
I had a bariatric sleeve surgery last May and currently down 180 lbs and still losing, basically everyone is put on the high protein diet but we also have to take multivitamin, iron, calcium and some are recommended B vitamin supplements. Also high protein diets are Extremely low in fiber which can lead to a whole slew of problems (I had diverticulitis and was hospitalized 8bdays because I was basically eating 0 to 5g of protein a day) so this is something people should definitely run by their dr/nutritionists before starting. But I Def recommend it. I do Metamucil daily and found other food items to get my fiber. My current favorite are the zero net carb tortillas taco, each tortilla is is only 25 calories and 7g of fiber.
Not all cycling is equal: I ride a mountain bike in the mountains three days per week. It's more of a HIIT workout than it is a low impact passive activity. I do get the low impact passive activity advice though; I walk at least two miles per day at work on my breaks just to get away from my desk. It's really helpful to keep the blood moving and keep me more alert.
At 2 minutes you say 0,73gr protein per pound bodyweight but the graphic says kilogramm. Also at 9:18 the description of the exercises are switched up (Squats & Mountainclimbers) Could confuse some folks. Besides that great video :-)
for me starting to cut out soda with only tea and water, and biking more often.(around 8 miles 3-4 times a week) got me from 320 to 238 since november and i will never go back.... (should be noted i used to drink 6-7 500ml energy drinks a day, all with suger, so 250 kcal per can is, so 1750 ish kcal per day just in suger) everything have been so much easyer. finally i am able to go to a normal supermarket and buy shirts and things like that. before i had to order online and at a point even 5xl was to small.
I have rheumatoid arthritis & rheumatoid vasculitis, so I have to try to keep my weight down through diet. I’m not very adventurous with food though because I’m autistic.
I totally agree with walking. My parents seem to brush it off saying that it is not effective and jsut lift weights thats all. Well i do both and try not to rely too much on scales because I heard it is sometimes inaccurate.
I am 18 years old and have a body fat:16% Should I focus on bulking or Cutting? Because I want to be lean and have relatively define muscles but I learned from your videos that its good to build muscles when your younger as its easier and when I'm old it will be easier to rebuild the muscles as I have already done it previously So what should I do and how should I do it?
There are a lot of ways to train muscles. However, don't do exercises that stun your growth, especially your height. No money in the world can buy you height once you are done. Drink al ot of milk or consume a lot of calcium for bone growth and height. Don't believe in genetics. Both my sister and my brother in law are under 5'5". They have 3 boys. The two boys that drink milk as much as a gallon per day are over 6' tall. The one that doesn't drink milk is about their parents height... He is lactose intolerant, and he didn't want to take calcium supplement. As a Vietnamese, when I was growing up, milk was non-existent in Vietnam nor it was consumed per se. Our foods are not high in calcium either. That is why we are very small in statures. However, nowaday, milk is sold in every grocery store in Vietnam and kids are consuming them. The kids are much taller than before even though their parents are short. It comes down to nutrition. Milk it does your body good, and I can tell you from personal experience, you will gain a lot more in life if you are taller. Do research on it. It is a discrimination that seldom talks about, but it is the truth.
Wo this is a very excellent and brilliant video bro telling about this topic and about 10 proven tips for fat burning and keep it up and keep training hard and be positive and happy always but never give up on your dreams
So I'm at 180 pounds and trying to lose a few more pounds of fat, so I should definitely cut back on my calorie intake, do more cardio and. A little bit of weight lifting to see if I get results?
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
I work as a Mechanical Technician in a mining industry. Basically everyday at the workshop is physical work, plus the heat from the sun that contributes to sweating. I am planning to take Musashi Shred and burn. Can I still take Musashi and go to work atleast 2 times weekly?
YES. And if you feel like alternating between using the grips and doing reverse forearm flexing they will grow even bigger. You who have forearms like Bruce Lee in no time. LOL
References
1. Researchers found when men and women followed a 12-week diet containing only 800 calories per day, they were able to maintain their muscle mass as long as they lifted weights three times per week.
pubmed.ncbi.nlm.nih.gov/10204826/
2 Obese men restricted their calorie intake by eating 1,000 fewer calories per day than normal for 15 weeks. They took part in a resistance training plan three days per week and were able to maintain all of their muscle mass while losing over 20 pounds of fat.
pubmed.ncbi.nlm.nih.gov/10332666/
3. Consuming an additional 14 grams of fiber per day tends to result in a decrease of 10% in total energy intake.
pubmed.ncbi.nlm.nih.gov/11396693/
4. Those who consume more added sugars tend to be heavier than those who don’t.
pubmed.ncbi.nlm.nih.gov/23966427/
www.bmj.com/content/346/bmj.e7492
5. Multiple studies have shown that substituting sugary foods and drinks with artificially sweetened alternatives, such as diet soda, can help lower calorie intake and support weight loss.
pubmed.ncbi.nlm.nih.gov/24862170/
pubmed.ncbi.nlm.nih.gov/23364015/
pubmed.ncbi.nlm.nih.gov/12324283/
pubmed.ncbi.nlm.nih.gov/2008866/
6. Most human studies indicate that artificial sweeteners, including aspartame and sucralose, are safe when consumed in the recommended amount.
pubmed.ncbi.nlm.nih.gov/17828671/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/
pubmed.ncbi.nlm.nih.gov/19464334/
pubmed.ncbi.nlm.nih.gov/25842566/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/
pubmed.ncbi.nlm.nih.gov/25842566/
7. According to a resource by Harvard Health Publishing, a 185-pound person can burn up to around 577 calories in just 30 minutes of doig a HIIT cycling session.
www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
8. Iodine is vital for the synthesis of thyroid hormones, which impact metabolism.
pubmed.ncbi.nlm.nih.gov/19460960/
9. Calcium benefits weight loss by affecting adipocyte metabolism.
pubmed.ncbi.nlm.nih.gov/15090625/
academic.oup.com/jcem/article/89/2/632/2840768?login=false
10. Zinc impacts metabolism. In one case study, a zinc-deficient woman raised her resting metabolic rate by 527 calories a day just by fixing that deficiency.
pubmed.ncbi.nlm.nih.gov/17541266/
11. Iron is crucial for energy production, so getting enough of this mineral benefits workout performance while being deficient reduces endurance capacity, resistance to fatigue, and strength.
pubmed.ncbi.nlm.nih.gov/26512429/
pubmed.ncbi.nlm.nih.gov/25965846/
12. Vitamin D impacts appetite. Some researchers believe that not having enough of it contributes to obesity by promoting a higher food intake.
pubmed.ncbi.nlm.nih.gov/19054627/
jhu.pure.elsevier.com/en/publications/climatic-adaptation-and-hominid-evolution-the-thermoregulatory-im-3
pubmed.ncbi.nlm.nih.gov/16432187/
At 9:31 squats & mountain climbers descriptions have been inverted.
By the way, I think you are not praised enough for the quality of your content and work, along with the help you provide us.
A big thanks from France.
Do NOT consume aspartame. My dad went insane and developed severe effects from it
🎉²²30
Impressive referencing. Thank you so much!
is fat burning creme worth the use?
The fact that nobody talks about the book Woman’s weight loss secrets: the unspoken truth, speaks volumes about how people are stuck in a trance
Ok, Here We Go:
1 - 0:37 - Protein-Sparing Modified Fast (diet with max protein; min carbs/fat)
2 - 2:15 - Do more Aggressive cut; but be careful; depends on your current body-fat
3 - 3:41 - Focus workouts on Strength Training and Muscle Growth
4 - 4:57 - Start your meal with either Salad/Veggies/Low-Calorie Soup
5 - 5:57 - Eat More Fiber (to maintain calorie deficit)
6 - 6:48 - (If you Crave for sugar) replace with artificial sweeteners
7 - 7:51 - Walk More Throughout the week
8 - 9:12 - Try High Intensity Interval Training (HIIT)
9 - 9:49 - Get All Essential Vitamins and Minerals
10 - 11:13 - You Must Be consistent!
Thanks for this post man
@@mikec1945 u welcome
Thanks. Just as I thought. Same old shite haha
MVP 🏆
Thanks
Thanks to your advice and instructional videos I've lost a total of 240 pounds after returning to the gym after having sleeve surgery. I went from 440 to 200 and the routines and eating habits you suggested help a great deal. So Thanks and I hope more people watch!
Thats really impressive, good stuff man
congrats. 240lbs is a lot!
I screwed up and never ate nearly enough protein. I lost between 5-10 pounds of muscle over a 60 pound weight loss. Make sure to get your protein people!
During my teenage years, I played sports, especially cardio, then combined cardio with strength training. Now that I am 50, I feel like I am 30 in terms of my shape and figure. The reason is that physical activity keeps me in shape
Muscle memory and discipline in consistent exercising are key!
Psmf definelty worked for me about 15 years ago 460. To 205 and have kept it off since. Only suregey i had was to remove excess skin. Totally worth it. Stay strong folks! 💪
Amazing dedication you must have a mind made of steel
I've lost 10 lbs since January. I'm doing a slow weight loss, and so far, I haven't lost any strength, and I'm losing body fat at the same time.
I lost 185 pounds in the last 4 weekda just by listening to your advice! I now weight only 2 pounds. Never felt this good in my life
LMFAO
LMFAOOO
💀
😂
funny.
You are a mind reader! Just the video I needed! I've been stuck for months and I don't know what else to do... Thank you so much for this video!
Did you stick to it?
I can’t tell you how beneficial this video is. I’m a 64-year-old bodybuilder with around a 19% body fat I have employed some of his methods and continue to lose weight (fat) and yet maintain muscle.
Been a long time since we had a weight loss video on the channel, thank you so much for this! I definitely have a sweet tooth, so what is working for me is dried fruit, especially dates, it's great to eat a piece as your drink your tea or coffee without sugar. Honey also helps, and berries too, sometimes I will have a fruit salad recipe, a smoothie, or a combination of fruit, nuts and seeds in a small bowl as a snack, a little dark chocolate sometimes
I have a sweet tooth, too. I learned from Dr. Andrew Huberman that we crave sweets when we are low in Glutamine. I add a scoop to my water in the middle or end of the day. It helps!
@@Leo-mr1qz Thank you for the tip!
Not that it matters, just noticed though that you accidentally mixed up the graphics for mountain climbers and squats at 9:18 of the video. Great content though, love the work you put into these videos!
I’m glad you didn’t bash diet soda like a-lot of other fitness RUclipsrs do. I’ve been losing weight by changing what I eat and by switching from regular to zero sugar/diet soda and it has not affected my gains or progress in the slightest. Working out also helps too but I just can’t kick the soda habit and I don’t plan on it.
Whenever I'm in the mood for a soda, I just add Mio to my sparkling water. It's a way to keep me from feeling guilty about it.
🤔 never thought to do that, I usually drink zevia.
@》《JayAndrsn》 《 Yeah, I didn't like sparkling water after I quit soda. So I decided to get creative and used Fruit Punch Mio with it, and it was way better than I expected. It also depends on the flavor of sparkling water. I used Bubly Pineapple or La Croix Razzberry.
Same i love the zero sodas too much but have significantly reduced my cans per day
Yes!! Love my coke zeros lol
I’m the real prove of everything you said, after 2 weeks of fast walking 1 hour 6km and push up, flex, plank and low calories diet the difference in my appearence is completely amazing, if I continue like this during a whole month I think I will be at least at 12-13% fat but I want to be at 10% to start growing muscles specially to make my chocolate table to come back.
PSMF sounds much more achievable and reasonable than the traditional fasts. Great info!
5:20 could it be like a small amount of oil? Like 1 tsp or less
This was really helpful. I'm trying to lose weight at the moment. Going to the gym regularly has definitely helped but the diet side of things needs work. This has been so useful in that regard. Thanks for the video. 👍🏾
Did it help?
Thanks! I'm doing the reverse grip bench press as you said for upper chest, and it is much better than the incline indeed!
Just what I needed, gonna start this today.
To maintain you're strength, or even to gain strength while cutting, and to not feel tired and sluggish in the gym; eat the majority of your calories before you lift.
Then starve at night and test your mental strength. It's a win win.
9:21 I couldn’t stop laughing that he accidentally switched the squats and mountain climbers 😂 I was like… why do his mountain climbers look like that. Also, no hate, love the videos!
I already do the PSMF diet without knowing it had a name! I do this one day a week, and so far, it has helped me control middle-age spread. Been doing this for a few years, as the phase 4 of the Dukan diet (a controversial diet, so I'm not recommending it, especially for significant weight loss-i only had 5 kg to lose). Anyway,v the PSMF approach is interesting!
Very interesting, currently doing 4 day fasts with 1 day of keto in between!
Great video, I just wanted to add that taking supplements can also help keep energy up throughout a calorie deficit and has really been helping me get through two a day workouts(lifting and conditioning)!
That's a good point. I take tumeric green tea extract capsules daily. They help with my energy and skin.
common one I hear at the gym. People think they need to do endless amounts of cardio to lose weight, when in reality strength training is just as important!"
@9:19 FYI: the animations for Squats and Mountain Climbers are reversed (wrong animation above the the title of the exercise).
Exercise is king. Nutrition is queen. Put them together and you have got a kingdom
I'd flip that. You can exercise all you want but if you eat like shit- whats the point?. What you eat matters most in terms of fat. You cant out exercise a bad diet.
Height is Fucking Bastard
@@ReachSkylayeah, youre right....
Drinking mineral water instead of soda is a good way to get rid of those extra calories. Trader Joe's has a variety of mineral waters that my family enjoys.
"Thorn" vitamins are the best on the market at the moment, in my opinion. They are relatively decently priced, and they don't contain fillers. I have noticed a significant difference with my mineral intake with theses vitamins; vitamin D, iodine, B-complex, and zinc.
Thank you for another informative and entertaining video. 💪
I've been watching your channel for maybe over 5 yrs or 4 using tips and knowledge from your videos I was 158kg now I'm sitting at 114kg i still have a fair bit of fat but I was wondering if I should start building muscle
Thanks Max and the Team!
All you gotta do is eat unsweetened oatmeal every morning then cycle for 2 hours a day for 5 days a week, and of course drink plenty of water. That's it. No bullsh1t or lies. This worked for me and ended up losing over 30 lbs
Great video!! But I think as a beginner, to keep the weight loss journey long-term, you shouldn't push yourself to extremeties. Just be in a defecit, cut out as much carbs as possible and ensure you can at least stay awake and focused during the day! If you can't even stay awake, you're doing it wrong. Good luck everyone!!
I do full body circuit training three times a week and now I’m being more consistent compared to reseting after every set of each workout because it felt like I was waisting my time
This is very useful information. Thank you. Greetings from a Melanesian living in Holland.
Thank you for the information, though the graphic that you used at the 9:28 mark and thereafter for a 185 lb individual was "off the mark".
Your videos have been helpful throughout the years. All the best, and continued successes and fulfillment to you.
Sponsored by Papa John's...lol. *it's the ad underneath...lol.
Love you guys. You gave me the push to do something about it. I'm already training like a madman, but my diet is truly despicable.
My local supermarket has seasoned roasted chickens, no extra calories. I think I'll go get one of those and the walk over there instead of sitting on my ass and ordering pizza from now on.
I already have an airfrier I can prep a small portion of rice and peas or w/e in while I'm gone.
Great video! I learned a few new and helpful tips. Thank you!
I really like your content, I have been watching this chanel for years.
You look like a combination of Andrew Tate and Ben affleck combined.
Bruh 💀
A combination combined. Interesting.
Never noticed but I’d say this is pretty accurate 😊
Rude
Was that an insult or a praise
Thank you for the information it help me understand how to burn fat.
What the hell is this sleep thing everybody keeps talking about?
I found that doing 30-45 mins of cardio whether it’s walking on the thread mill uphill, or running 2 mins walking 1 then repeat on some days and mixing that with 15 mins all out on the stationary bike has been working well for me. I’m still fat lol but I started at 312 pounds at the about 3 weeks ago. I’m currently staying at 281. I also follow this up with high reps weights and supersets I switch it up from time to time but. This time around it has really been working for me. I don’t feel dead and drained the only thing I changed in my diet was cutting off sugar. The problem with us fat people is portions I still have a snack from time to time but instead of eating a whole bag of chips I’ll eat a serving size instead of eating half a box of my favorite cookies I’ll eat 3 which is the serving size 😂 I found it’s really been working. I’ve always started and few months in especially after seeing result I burn out! You cannot out work a bad diet! For us big guys trust me lol I used to do crazy amounts of cardio and end up always burning out you lose a lot of weight but it is not sustainable. I currently eating pretty normal some eggs in the morning a protein shake for lunch and I found eating a big meal packed with protein for dinner has been working for me this time around. There’s some days that I will fast from dinner to lunch the next day. A lot of us big dudes just love to eat when we are bored that’s where my discipline has started to built controlling that urge to wanna snack especially if your a cannabis smoker lol. To the big guys out there looking to start PLEASE try! The hardest part is getting to the gym you can start with just a 30 mins walk if that’s what it takes I’m rooting for all my big people trying to make the change!!! It’s worth it and remember it’s a lifestyle change it’s not going to happen overnight give up the sugar for 1 week that alone was making a difference for me!
Good deal...keep it up!
Since January, I've dropped 60 pounds without any exercise except walking. I've also cut back on meat, dairy, unhealthy fats and most added sugar processed foods. Eating mainly a plant-based diet now. Never give up! Fight Fight Fight!!!
Went from 240 to 180!!!
This channel is just amazing ive lost 95 kg - 210 lbs in a year with his informations and being consistent thank you so much ❤
I am not a nutrition expert, but losing 210 lbs in a year or an average of 4 lbs per week is not a healthy nor a sustainable way to diet. Considering an average person consume 2,000 calories per day to maintain his/her weight, and it takes 3,500 calories to lose one lbs. That's 14,000 calories deficit per week or 2,000/day. This is for someone thinking or wanting to lose that much weight that fast. Maybe it is achievable, but definitely not advisable.
Thank you for all your excellent videos
my advice is to eat as slowly as possible. In fact, the feeling of fullness only arrives 15 minutes after you actually are full, so the slower you eat the less you will eat in those 15 minutes
this is why im meticulous about portion sizes. I can still finish my plate and get that satisfaction without going overboard.
2:03 its 0.73 g of Protein per lbs and not Kg (Its written in kg [ I whould say 2g/KG of Bw])
best video yet. love how you talked about the difernt levels of body fat % people. great watch
You make me want to dance .i feel so exited to get upand move.thank you brother.
Thanks. God bless. Rocky Martin Goshen Indiana USA.
Good and concise video..thanks
I wondered what my diet was called. I’m doing PSMF right now as I’m recovering from a meniscus surgery and basically can’t do any cardio yet, and minimal lifts. Diet is basically lean protein and broccoli, spinach, lettuce, or asparagus.
I had a bariatric sleeve surgery last May and currently down 180 lbs and still losing, basically everyone is put on the high protein diet but we also have to take multivitamin, iron, calcium and some are recommended B vitamin supplements. Also high protein diets are Extremely low in fiber which can lead to a whole slew of problems (I had diverticulitis and was hospitalized 8bdays because I was basically eating 0 to 5g of protein a day) so this is something people should definitely run by their dr/nutritionists before starting. But I Def recommend it. I do Metamucil daily and found other food items to get my fiber. My current favorite are the zero net carb tortillas taco, each tortilla is is only 25 calories and 7g of fiber.
So, the key’s consistency guys!
And a calorie deficit
Not all cycling is equal: I ride a mountain bike in the mountains three days per week. It's more of a HIIT workout than it is a low impact passive activity. I do get the low impact passive activity advice though; I walk at least two miles per day at work on my breaks just to get away from my desk. It's really helpful to keep the blood moving and keep me more alert.
Another great video Thank you
Your channel chefs kiss thank you 🙏🏼
What about protein powders? Would that count, or should I eat actual meat?
plz note that steamed frozen vegetables and adding spices without oil also is very tasty.
How can I know body fat percentage though ?
I do always enjoy the tips
Spot on video, thank you!
At 2 minutes you say 0,73gr protein per pound bodyweight but the graphic says kilogramm. Also at 9:18 the description of the exercises are switched up (Squats & Mountainclimbers) Could confuse some folks. Besides that great video :-)
Thank you! You've videos are great.
for me starting to cut out soda with only tea and water, and biking more often.(around 8 miles 3-4 times a week) got me from 320 to 238 since november and i will never go back....
(should be noted i used to drink 6-7 500ml energy drinks a day, all with suger, so 250 kcal per can is, so 1750 ish kcal per day just in suger) everything have been so much easyer. finally i am able to go to a normal supermarket and buy shirts and things like that. before i had to order online and at a point even 5xl was to small.
2:24 my boi Danny caught a stray🤣
Great video ty !
I have rheumatoid arthritis & rheumatoid vasculitis, so I have to try to keep my weight down through diet. I’m not very adventurous with food though because I’m autistic.
I totally agree with walking. My parents seem to brush it off saying that it is not effective and jsut lift weights thats all. Well i do both and try not to rely too much on scales because I heard it is sometimes inaccurate.
Can you please do a video on a full body resistance band worckout split and a bodyweight only full body workout split
Thank You!
10:20, bro,you sure he is not an Indian,cause that is an Indian actor from an Indian movie[A Tamil movie(an language in India)]
Ur awesome Max💛💯
what are you guys thoughts on supplements with meal plan
Great video!
Did this not knowing it was an actual diet a year ago best results I’ve seen. Only eggs for breakfast and chicken and broccoli for dinner for 2 months
I'd like to try this. How, much eggs you have for breakfast?
I’ve been do this high P low fat and carb for 4 years and it works somehow (like lean bulking)
This guy is a legend
lifestyle change is forever
I am 18 years old and have a body fat:16%
Should I focus on bulking or Cutting?
Because I want to be lean and have relatively define muscles but I learned from your videos that its good to build muscles when your younger as its easier and when I'm old it will be easier to rebuild the muscles as I have already done it previously
So what should I do and how should I do it?
There are a lot of ways to train muscles. However, don't do exercises that stun your growth, especially your height. No money in the world can buy you height once you are done. Drink al ot of milk or consume a lot of calcium for bone growth and height.
Don't believe in genetics. Both my sister and my brother in law are under 5'5". They have 3 boys. The two boys that drink milk as much as a gallon per day are over 6' tall. The one that doesn't drink milk is about their parents height... He is lactose intolerant, and he didn't want to take calcium supplement.
As a Vietnamese, when I was growing up, milk was non-existent in Vietnam nor it was consumed per se. Our foods are not high in calcium either. That is why we are very small in statures. However, nowaday, milk is sold in every grocery store in Vietnam and kids are consuming them. The kids are much taller than before even though their parents are short.
It comes down to nutrition. Milk it does your body good, and I can tell you from personal experience, you will gain a lot more in life if you are taller. Do research on it. It is a discrimination that seldom talks about, but it is the truth.
clean bulk
I lost 10 kg in 2 months thanks to this video
You confused two of the workouts in the graph for the Hiit.Great video nonetheless bud.Keep doing you👊🏾
great work
Wo this is a very excellent and brilliant video bro telling about this topic and about 10 proven tips for fat burning and keep it up and keep training hard and be positive and happy always but never give up on your dreams
Сегодня пораньше! Спасибо!
So I'm at 180 pounds and trying to lose a few more pounds of fat, so I should definitely cut back on my calorie intake, do more cardio and. A little bit of weight lifting to see if I get results?
Yes and try to workout first thing in the morning on a empty stomach.
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
hi what should i do to loss weight is it a low weight high reps or high weight moderate 8-12 reps
What’s Wealth without Health 🗣️💯🔥 everyone reading this never give up boss up and run up this 2023 don’t let 2023 run you up 💪🏽
I hope it's not just me, but I really liked the song at the end. What Music is this?
How does it works with the Zero callories food and sodas? Can I Plan them in my diet too?
I love you 😊. Just in time for summer season.
After registering to the free program do we need to pay for something? Or is it for free
I work as a Mechanical Technician in a mining industry. Basically everyday at the workshop is physical work, plus the heat from the sun that contributes to sweating. I am planning to take Musashi Shred and burn. Can I still take Musashi and go to work atleast 2 times weekly?
Thank you so much
Do hand grips makes your forearms bigger please answer me!
YES. And if you feel like alternating between using the grips and doing reverse forearm flexing they will grow even bigger.
You who have forearms like Bruce Lee in no time. LOL
Thank you bro
Hey...do u provide nutrition plan and workout routine for ppl who fast in the holy month of Ramadan?
This is good information