What if I had to start at 30% body fat again? How would I approach getting to a lean 12-15% body fat? In this video, I share a simple step-by-step process. Let me know if you have any questions and thank you for watching!💪
About 2 years ago I was 270lbs got down to 235lbs. Took a year break and l’m down to 195lbs. It’s been 6 months and I seem to have hit a plateau. Increased my steps from 10k a day to 20k. Lift heavy 4 days of the week, and do HIT 3 days. Sometimes both in the same day. Burn 1000 cals a day on average. I eat about 1700 cals a day and if I workout hard 2100 cals. Try to hit 180g protein a day sometimes can only do 150. I use a body composition analyzer weight scale to track my progress. Seems like I’m losing fat and gaining muscle, but it’s extremely slow now. Any tips on how to make this process quicker or more efficient. I’ve been 195 for 2 months now. I’m 5’7” goal weight is 180 or 170
Hello! First of all, great work on improving your fitness and losing massive weight. That's awesome. It looks like you are still making progress now. It's just slow and steady. If you feel like the progress is super slow, it is time again for another Diet Break. I discuss how to set up a Diet Break in one of my other videos. When you search "iwannaburnfat fat loss plateau", you will be able to find it💪🏼
Simple and effective. This is exactly what I did back in 2018. The thing to remember is that you won’t be 100% but if you hit this 85 to 90% of the time, you’ll see results!!
105 kg at present, i have started gym and diet number of times but due to lack of discipline never continued more than a month. Now started all over again with good motivation and a heated level of patience and discipline.
@@arehman44606 not much my friend, again after 1.5 months i lost my consistency again. I lost 4 kg body weight in that duration. Again i am gonna start there is no coming back.
I am 240 pounds and 5'9''! I started on the journey myself about a month ago and document it all here on youtube. I will deffo include some of the tips you promote in my routine! Keep up the good work
You are the best coach. You are the one to say something easy to do and not overwhelming us. Most of us are office worker and don't have time to count calories. You nailed it.
Great video - loved this. Thought you were clear and to the point, some others just waffle or crack jokes or go on too much so you lose interest. Love your approach. Been hitting the cardio like mad for 3 months and lost only a few lbs, am going to follow the 8hr fasting and your 3 day training plan for 3 months (with 1hr cardio Tue and Thur). Lets go !! Subscribed
Everything in this video is SPOT ON! Makes it real easy to start your fat loss journey. Throw out all the trash food and eat whole foods with a lot of protein from 12 to 8. In a few weeks you will and it will fee normal. Gone from 200 to 184 in a few weeks. Goal is 175 to 180.
Great vid, I have a coach but always enjoy doing my own research and testing what has worked for me, I did the high protein interm fasting and now calorie track, train everyday and box, this vid was super detailed and to the point, new sub
Subscribed & liked! Breaking it down like this was PERFECT thank you! Ive been trying to work out my diet for months now and this is a massive help while i can still enjoy food
Subscribed. You break everything down in a very simple and concise way. I’ve been coached by Martin Berkhan and all of this is absolutely true. No over the top nonsense just straight facts. Diet first, 10-12 x ideal body weight, .7 x ideal body weight, weight training 3x a week and consistency and you’ll be a different person in 12 weeks. Awesome job and video. No bs just straight facts.
Your last point of getting someone involved just for accountability is very important. I almost gave up until a neighbor saw me and said she has noticed ma progress. I was like wow then im not shopping since she has been able to notice my progress without me saying it. Im still on it anytime im tired i just remembered i cant fail the people who have noticed then i keep going even harder
When I see your video background, I remember the Netherlands. I miss the country after returning back to my country. It turns out that you're from the Netherlands. Excellent video! I wish I had started earlier when I still had Basic Fit's membership. But it better start late than never.
same here just thinking OMAD , but scared of muscle loss even though i am doing resistance training 5 days a week and weighted walking or incline walk .
I started dieting a month ago and this is how I started.. Wake up at 7, drink a tea at 7-8am, a protein shake from herbalife at 9am, healthy snack at 12 noon, 1 big meal (balanced diet) at 3-4pm, another snack at 6pm and another protein shake before I go to bed. It may feel like a lot but for someone like me that used to eat alot, it was very challenging the first 2 weeks. On the 3rd week I wasn't getting much hungry anymore and would occasionally miss a snack, shake and still be good with the 1meal/day. I lost 10lbs in 3wks.. The fourth week I started going to the gym and I focus most of my workouts using dumbbells. I sweat more using dumbbells than getting on a treadmill.
It's so simple, yet we totally over complicate things! Eat healthy whole foods, get tons of protein and walk at last 30 minutes a day. Add in 3-5 days of weight training and you'll be unstoppable! I started carnivore on August 1st this year at 265. Today December 11 I'm at 221.6. fat is melting and muscle is building and seeing tone and definition I've never seen in my life at 44 yrs old!
Another great video Mounir. I always think it’s not possible to top the previous ones but you always make it happen. If someone does a good amount of daily walking with a number of steps of around 12K to 13K should he reduce his walking activity in order to have the benefits of a higher walking activity during a cut?
Thank you! Appreciate your kind words and support, Claas!😁 If you naturally walk 12-13k steps, no need to bring that down just so you can bring it up again during a fat loss phase. If you maintain the high step-count during your cutting process, you will find that you can eat more calories and still lose body fat. So you will still get the benefits of increased walking during your fat loss phase, even if you naturally already walk a good amount!
@@justinalonso8648 It seems like it, man I was fat, still am. I could also be way off on my body fat percentage, while I still have this gut im just gonna go with im fat lol.
@@boricua9071 don’t give up man, consistency is key, and don’t forget that one cheatmeal or even a cheatday can happen, as long as you’re able to be back on track, believe in yourself!
@@boricua9071 it seems you’re giving up? I am no expert but you probably need to step up a notch in your activity level and keep eating healthy or healthier! Slow fat burning I would say is a good sign, and better than fast burning, if you are not in a worry!
Good video… I’m 464 pounds and have a long way to go…. I’m 6’7 and documenting my journey here on RUclips…. Will use some of your suggestions…. Respect
After watching people like biolayne jeff nippard and mike israetel I can spot most fake fitness influencers. So that being said everything you said sounds very accurate and informative! Good job man it’s a breath of fresh air to see content like this.
This is amazing and it seems like I'm doing things right. I was 228 lb's mid July, about 30% body fat. Just from eating.. not super lean meats but to be honest a lot of bacon and eggs or ground beef with mushrooms and onions etc etc lol for a big dinner and having a generous Turkey sandwich with tomato, lettuce, cheese etc on 12 grain bread for my big lunch and hitting around 1700-1800 Calories per day by adding an avacado as a snack I've gone from 228 to 208-210 depending on the time of day in under a month. Now, of course it's slowed right down now, still losing but at a more steady slow pace. I don't feel hungry at all anymore either which is awesome! I don't get the protein I would like to be getting each day but I'm working on that. I think sometimes, in the past I've worried too much about being PERFECT with everything which is SO unnecissary unless you're like.. trying to get RIPPPPPED!!!!!! Or have been cast in a Marvel film lol.
You are doing great!! Keep up the good work and thank you for watching :) Slow and steady progress adds up to BIG progress if you give it enough time!💪🏼
I hate salad but after eating salad my bowel moments improvement by MASS! Salad makes me feel lighter and better. Pizza is delicious but I gotta say it does make my stomach feel bully and makes me bloated. So diet is definitely key.🔥🔥🔥
Man, you nailed with the title and thumbnail of the video. The first 15 sec was great as well. Jumped straight into content. But then there was just a lot of fluff there. Too much vague content before you get to the crux, which is keep it basic. Can deliver it in a better way.
I use a 24 hour fast and only eat between 4-6pm coffee for breakfast tea after 7pm.... I went from 240 to 180 in 3 months, I am currently 174 and have maintained this for 1 year..... I workout at atleast 5 times per week, this next year I plan to cut to 160 and bulk back to 175
Perfect again Mounir. I've switched to your second method. I just have a protein shake and some yogurt for breakfast. And then high protein lunch and dinner
I've found that coffee, with a bit of half n half and Splenda (maybe 1-2 teaspoons of sugar) is a great way to control hunger and hold off on eating my first meal until noon or later.
Great piece of information. 🔥🔥🔥 I do 45 mins of strength training and 20mins of hiit or body weight exercises, does this sound well? Or should I concentrate only on strength training"? My goal is fat loss and maintain muscle.
Thank you! And doing 45-minutes of lifting weights with 20-min of bodyweight HIIT exercises can definitely work. I would need to look at your specific plan and know your goals to give individualized feedback. But overall, it sounds nice :) If you are progressing and are enjoying your plan, keep it up!
I have a question for the 1 hour walk. Does it mean I have to walk for 1 hour straight or can I divide it into 30 minutes in the morning and 30 minutes in the evening?
Hello! Based on the limited information I have about you, this sounds like a reasonable calorie target. At 120g of protein, you are also close to consuming at least 1.6g per kilogram (0.7g per pound). With that said, calorie needs can differ per individual. So I would stick with this calorie target for 2 weeks, track your progress, and adjust if needed :)
I'm at around 23% body fat too, calories don't go above 2200 per day, but I get in about an average of 200g of protein. I'm no expert, but I rather shoot above than being under since I don't have a huge carb intake either way
@@jgc9199 we can overeat protein and it will also lead to fat storage protein and carbs are both 4 calories so ppl usually think more protein is better but actually isn’t
@@jgc9199 can you plz tell me from which sources you complete 200 gns of protein in just 2200 calories whereas it is not easy for me to complete 120 gms
Salaam Mounir. If I plan to train in the morning e.g. around 9am after sending the kids to school, should I eat something during the protein intermittent fasting period in the morning? And should I shift the large meal as post workout meal instead of during dinner? Thank you in advance! Great videos as always and as a scientist myself, really appreciate the science-backed info!
Alaikum Salam! Great question. It is possible to train fasted and push your first meal to lunch time. But if you have a lot of activities in the morning next to your workout, I would recommend to have something small in the morning. Like a protein shake. Act as if you are still fasting, while just having that protein shake. Then continue the protein-based intermittent fasting as described in the video. It's optional to have your first big meal of the day post-workout. Not necessary, but if you prefer having the largest meal after training, go for it! Thank you for your kind words!💪🏼😁
What I switch up to eat when I’m bored is apple an grapes an peanut butter or bananas or add the banana to bread with peanut butter an finish the night with two bottles of water
I'm pretty good at losing fat. I remove anything tempting away from me, not in the house and prep food for work. Same bike route I cycle and try to beat my time 3 times a week. Clenbuterol.
Thank you! And yes, that is possible. I would just be mindful of the signals your body is sending you. Are you still able to perform well in the gym and are your concentration levels at work good if you train fasted first thing in the morning? If yes, then all should be fine!💪🏼
I agree that you don't need high repetitions when workin out to burn fat, but to get lean, you do need those higher repetitions. Maybe the difference between 10-15 reps doesn't make much of a difference, but 7 or 8 reps vs. 14-16 would make a pretty big difference. At least for me since I have a bulkier body and put on muscle easily. So part of how I'm trying to get lean is by using more cardio and higher reps, but diet is still a massive part of that of course.
I’ve been doing the intermittent fasting with protein focused meals. It’s been about 4 weeks now. Great changes. However, I’m lacking lots of energy for my workouts. Any advice to counter this? Thanks
@@EezeeGroover me too, I train fasted now. I am more concerned with my discipline on intermittent fasting, I think it’s the most important aspect of the journey rather than being fixated on scale readings.
Ive been seeing alot of mixed instructions on HIIT exercises vs low intensity exercises. You suggest low intensity exercises, such as walking, but what benefit do those have over HIIT? Or does it just have to do with metabolic rate?
Thank you! And yes, Yassine did maintain his back muscles, the picture doesn't paint a complete picture because he genetically stores more fat than usual on his back. Yassine's strength on his back exercises actually improved tremendously!
Came here after watching a video of the exact same title from 2 yrs ago by Mario Tomic. Similar points - double the knowledge retention rate I suppose.
I started doing alternate day fasting. Seems to work well. Just start learning to NOT eat. One day you eat one day you don’t. On and off. No temptations. Ear what you like on on days easy
It’s crazy what can be achieved inside three months. IF you adhere to an at least 70% good plan. But the problem too often these days is that people want results instantly. Well guess what, you didn’t get to 30% body fat in a day, or a week or even a month, it likely took months. So why should it be any different the reverse way?! If people instead realise that this is a journey but you WILL look better progressively through time then that’s more realistic. Take record of where you are now, and where you want to be. Write it down. Tell someone close so that they know and you are accountable for taking action. Now take action, this video is a great backbone of getting you into the shape that you dream to be but you have to put the work in yourself. I’ve done the journey before but started this time last weekend. The reason I put weight on was due to an extended period of difficulty with mental health. But at least I can control this, even if I can’t control my anxiety and depression all of the time. So I will work hard. Good luck to everyone taking this journey. I’m sorry that my message is long but it says what I wanted to say.
Bro , Thanks for the video i have benefited alot from you videos specially I was so strict about my diet which was certainly not sustainable now I enjoy sweets sometimes and still create calorie deficit and yes I never compromise on protein intake. my question is I do not take too much supplements apart from just omega 3 , vitamin D3 and whey protein . But I can still lift heavy weight so , Should I also add creatine as I ve never been into this supplement? Secondly , Multivitamins should be added to a supplement stack or these are just placebos?
Happy to hear you are benefiting from the videos! You can learn more about creatine in one of my previous videos on the channel. I posted about my 3-year experience using creatine, check it out when you visit my channel page :) Also, I usually don't recommend a mulitvitamin unless someone struggles maintaining a nutrient dense whole food diet.
If I want to try the protein intermittent fasting but need something to eat in the morning so I’m not getting ready to pass out getting two young kids ready for school and taking them etc, can I have something like a plain omelette? Or does that break the rules of the fast? As i understand it from your video, the fast is just to limit the eating window where calorie consumption takes place?
The fasting is not mandatory to see fat loss progress. So yes, you can still have something in the morning! I understand that it's tough to fast in the morning time while also getting the kids ready for school. Feel free to incorporate something in the morning time to get you going and then limit your feeding window later in the day to get the calorie-control benefits💪🏼
What if I had to start at 30% body fat again? How would I approach getting to a lean 12-15% body fat? In this video, I share a simple step-by-step process.
Let me know if you have any questions and thank you for watching!💪
About 2 years ago I was 270lbs got down to 235lbs. Took a year break and l’m down to 195lbs. It’s been 6 months and I seem to have hit a plateau.
Increased my steps from 10k a day to 20k. Lift heavy 4 days of the week, and do HIT 3 days. Sometimes both in the same day. Burn 1000 cals a day on average. I eat about 1700 cals a day and if I workout hard 2100 cals. Try to hit 180g protein a day sometimes can only do 150. I use a body composition analyzer weight scale to track my progress. Seems like I’m losing fat and gaining muscle, but it’s extremely slow now.
Any tips on how to make this process quicker or more efficient. I’ve been 195 for 2 months now. I’m 5’7” goal weight is 180 or 170
Hello! First of all, great work on improving your fitness and losing massive weight. That's awesome.
It looks like you are still making progress now. It's just slow and steady. If you feel like the progress is super slow, it is time again for another Diet Break. I discuss how to set up a Diet Break in one of my other videos. When you search "iwannaburnfat fat loss plateau", you will be able to find it💪🏼
What if I have 50 percent body fat?
Ok.
Noice
I normally don't comment or like these kind of videos, but this video is so spot on. Good work!
Awesome! Thank you!
Simple and effective. This is exactly what I did back in 2018. The thing to remember is that you won’t be 100% but if you hit this 85 to 90% of the time, you’ll see results!!
Yes!! You did great work, thank you for watching! :)
Thanks
My pleasure! Thank you for your support!
105 kg at present, i have started gym and diet number of times but due to lack of discipline never continued more than a month. Now started all over again with good motivation and a heated level of patience and discipline.
You got this!!
How are you doing brother
@@arehman44606 not much my friend, again after 1.5 months i lost my consistency again. I lost 4 kg body weight in that duration. Again i am gonna start there is no coming back.
I am 240 pounds and 5'9''! I started on the journey myself about a month ago and document it all here on youtube. I will deffo include some of the tips you promote in my routine! Keep up the good work
You got this!!😁
How does this guy not have more followers? He gives great advice and is on point!
Thank you! Working on it, I am happy you found my channel!
a saturated market of fitness "influencers"
Exactly what I thought after watching the video !
Ok.
Noice
You are the best coach. You are the one to say something easy to do and not overwhelming us.
Most of us are office worker and don't have time to count calories.
You nailed it.
Appreciate this bro. About to get back on the grind and this is what I needed
You got this!
I just subscribed mate
Your content seems good will follow it through.
I shall start from today
Thank you mate! You got this, I will keep posting helpful content to support you throughout your journey💪🏼
Great video - loved this. Thought you were clear and to the point, some others just waffle or crack jokes or go on too much so you lose interest. Love your approach. Been hitting the cardio like mad for 3 months and lost only a few lbs, am going to follow the 8hr fasting and your 3 day training plan for 3 months (with 1hr cardio Tue and Thur). Lets go !! Subscribed
Thank you! I appreciate your kind words and welcome to the channel! A lot more helpful fitness content is coming soon :)
Everything in this video is SPOT ON! Makes it real easy to start your fat loss journey. Throw out all the trash food and eat whole foods with a lot of protein from 12 to 8. In a few weeks you will and it will fee normal. Gone from 200 to 184 in a few weeks. Goal is 175 to 180.
Great information. Simply explained and straight to the point.
Appreciate it!
Extremely useful information....
Happy to hear that!
Great vid, I have a coach but always enjoy doing my own research and testing what has worked for me, I did the high protein interm fasting and now calorie track, train everyday and box, this vid was super detailed and to the point, new sub
Subscribed & liked! Breaking it down like this was PERFECT thank you!
Ive been trying to work out my diet for months now and this is a massive help while i can still enjoy food
Awesome! Thank you! Welcome to the channel and a lot more helpful content is coming soon :)
Thank you for sharing this valuable information!
My pleasure! :)
Subscribed. You break everything down in a very simple and concise way. I’ve been coached by Martin Berkhan and all of this is absolutely true. No over the top nonsense just straight facts. Diet first, 10-12 x ideal body weight, .7 x ideal body weight, weight training 3x a week and consistency and you’ll be a different person in 12 weeks. Awesome job and video. No bs just straight facts.
Great source of words 🤙 this video really helped me out !
Awesome! Thank you!
Some great information in this video ! Exactly what I need right now ! I am definitely going to start walking from today! Thank you !
You got this! I am happy to help :)
Your last point of getting someone involved just for accountability is very important. I almost gave up until a neighbor saw me and said she has noticed ma progress. I was like wow then im not shopping since she has been able to notice my progress without me saying it. Im still on it anytime im tired i just remembered i cant fail the people who have noticed then i keep going even harder
Absolutely fantastic advice. Very informative and extremely helpful!
Happy to hear that! Thank you :)
When I see your video background, I remember the Netherlands. I miss the country after returning back to my country. It turns out that you're from the Netherlands. Excellent video! I wish I had started earlier when I still had Basic Fit's membership. But it better start late than never.
Nice! Yes I am from the Netherlands haha. Thank you for the kind words and it's indeed better to start late than never!
Great video, straight to the point.
Happy to help!
I DO PROTEIN BASED INTERMITENT FASTING..AND IT WORKS... 2MEALS A DAY
Nice!!
Same as well.
same here just thinking OMAD , but scared of muscle loss even though i am doing resistance training 5 days a week and weighted walking or incline walk .
Bhau kasa Kai? Tumchya average sample diet chart lihun de ki bhava.. darroz nehmi chicken pan asto ka ?
Ok.
Solid video!
Thank you!
Fantastic information without useless rambling! Very good video my friend 🙂👍🏼
Glad you enjoyed it, thank you!💪🏼
I started dieting a month ago and this is how I started.. Wake up at 7, drink a tea at 7-8am, a protein shake from herbalife at 9am, healthy snack at 12 noon, 1 big meal (balanced diet) at 3-4pm, another snack at 6pm and another protein shake before I go to bed. It may feel like a lot but for someone like me that used to eat alot, it was very challenging the first 2 weeks. On the 3rd week I wasn't getting much hungry anymore and would occasionally miss a snack, shake and still be good with the 1meal/day. I lost 10lbs in 3wks.. The fourth week I started going to the gym and I focus most of my workouts using dumbbells. I sweat more using dumbbells than getting on a treadmill.
I just saw your channel for the first time. Great info. Subscribed.
Awesome! Welcome to the channel and thank you for your support :)
Excellent video - simple yet effective
Thank you, glad you like it!
It's so simple, yet we totally over complicate things! Eat healthy whole foods, get tons of protein and walk at last 30 minutes a day. Add in 3-5 days of weight training and you'll be unstoppable! I started carnivore on August 1st this year at 265. Today December 11 I'm at 221.6. fat is melting and muscle is building and seeing tone and definition I've never seen in my life at 44 yrs old!
Nice video 🙏 learnt a lot 🙏
Glad to hear that!
6:27 to 7:00. That was such an encouraging message there. This is an excellent video. Thank u so much.
My pleasure! I am happy to help! :)
Great video man. I'm a new subscriber and ready for this journey!
Awesome! Thank you and welcome to the channel!
Another great video Mounir. I always think it’s not possible to top the previous ones but you always make it happen.
If someone does a good amount of daily walking with a number of steps of around 12K to 13K should he reduce his walking activity in order to have the benefits of a higher walking activity during a cut?
Thank you! Appreciate your kind words and support, Claas!😁
If you naturally walk 12-13k steps, no need to bring that down just so you can bring it up again during a fat loss phase.
If you maintain the high step-count during your cutting process, you will find that you can eat more calories and still lose body fat. So you will still get the benefits of increased walking during your fat loss phase, even if you naturally already walk a good amount!
Bro this is such a good video love the way you explain things
I appreciate that! :)
Thank you, may God bless you all and everyone. ❤
Brilliant video man. Subscribed.
Much appreciated! Welcome to the channel! :)
This video covers everything. Everything I've learned throughout the years. Glad I'm on the right track.
Already shared this. Appreciate you bro. 👍
Awesome! My pleasure, I am glad you like the video💪🏼😁
bro ik wist het, ik herkende het accent, ben oprecht blij voor je en wens je veel succes toe met je carrière!
Haha bedankt! Ik waardeer het bro💪🏼
Very informative video!
This guy makes sense, sounds good to me. I'm now a subscriber :)
Welcome to the channel, thank you!💪🏼
Perfect video ❤
Thank you!
Helpful information 👍🏼
Thank you!💪🏼
Good stuff 👍🏽
Appreciate it!
first vid ive seen from you, youve earned a new sub 😊
I’m 170cm and started my weight loss journey at 118kg and im now at 100kg but it seems like im still at 30%+ bf 😅 wish me luck on my journey
You are on the right path! Keep up the good work💪🏼
118kg at 170cm you must’ve been around 45% bodyfat..
@@justinalonso8648 It seems like it, man I was fat, still am. I could also be way off on my body fat percentage, while I still have this gut im just gonna go with im fat lol.
@@boricua9071 don’t give up man, consistency is key, and don’t forget that one cheatmeal or even a cheatday can happen, as long as you’re able to be back on track, believe in yourself!
@@boricua9071 it seems you’re giving up? I am no expert but you probably need to step up a notch in your activity level and keep eating healthy or healthier! Slow fat burning I would say is a good sign, and better than fast burning, if you are not in a worry!
Great video brother. Very valuable. Jazakullah khairan
My pleasure brother!
Great content bro! 🙌
Appreciate it!
Good video… I’m 464 pounds and have a long way to go…. I’m 6’7 and documenting my journey here on RUclips…. Will use some of your suggestions…. Respect
You got this! Thank you for watching and keep me updated on your progress!
@iWannaBurnFat absolutely.... thank you for being available 💪🏾💪🏾💪🏾 would love and appreciate if you would subscribe as well 😊
My friend you will be in yo-yo syndrome always with this weight I was like that please get weight loss operation. I did and my last fe changed.
Ok.
Noice
After watching people like biolayne jeff nippard and mike israetel I can spot most fake fitness influencers. So that being said everything you said sounds very accurate and informative! Good job man it’s a breath of fresh air to see content like this.
Thank you so much! Your kind words are highly appreciated💪🏼
Thank you 😅
Amazing video 🙏👏
Thank you! :)
Out of all the information I came across .. your info probably was the most helpful 💪🏽
Awesome! Happy to hear that!😁
This is amazing and it seems like I'm doing things right. I was 228 lb's mid July, about 30% body fat. Just from eating.. not super lean meats but to be honest a lot of bacon and eggs or ground beef with mushrooms and onions etc etc lol for a big dinner and having a generous Turkey sandwich with tomato, lettuce, cheese etc on 12 grain bread for my big lunch and hitting around 1700-1800 Calories per day by adding an avacado as a snack I've gone from 228 to 208-210 depending on the time of day in under a month.
Now, of course it's slowed right down now, still losing but at a more steady slow pace. I don't feel hungry at all anymore either which is awesome! I don't get the protein I would like to be getting each day but I'm working on that. I think sometimes, in the past I've worried too much about being PERFECT with everything which is SO unnecissary unless you're like.. trying to get RIPPPPPED!!!!!! Or have been cast in a Marvel film lol.
You are doing great!! Keep up the good work and thank you for watching :)
Slow and steady progress adds up to BIG progress if you give it enough time!💪🏼
Great video
Thank you!
I hate salad but after eating salad my bowel moments improvement by MASS! Salad makes me feel lighter and better. Pizza is delicious but I gotta say it does make my stomach feel bully and makes me bloated. So diet is definitely key.🔥🔥🔥
You got this champ!
Where can I find the recipe to make the meal with ground beef at 4:27
Man, you nailed with the title and thumbnail of the video. The first 15 sec was great as well. Jumped straight into content. But then there was just a lot of fluff there. Too much vague content before you get to the crux, which is keep it basic. Can deliver it in a better way.
I use a 24 hour fast and only eat between 4-6pm coffee for breakfast tea after 7pm.... I went from 240 to 180 in 3 months, I am currently 174 and have maintained this for 1 year..... I workout at atleast 5 times per week, this next year I plan to cut to 160 and bulk back to 175
Perfect again Mounir. I've switched to your second method. I just have a protein shake and some yogurt for breakfast. And then high protein lunch and dinner
Sounds great! Keep up the good work!
I've found that coffee, with a bit of half n half and Splenda (maybe 1-2 teaspoons of sugar) is a great way to control hunger and hold off on eating my first meal until noon or later.
I do the same thing. No sugar, just splenda, but yeah. I wake up at around 7 and it helps me hold off that first meal until around 12:30.
Nice, good tip to manage hunger!
I put my protein powder in my coffee and drink it all day between breakfast and lunch and I’m usually barely hungry by the time lunch rolls around.
Ok.
Noice
When will the new full body workout science based relased :)
Great piece of information. 🔥🔥🔥
I do 45 mins of strength training and 20mins of hiit or body weight exercises, does this sound well? Or should I concentrate only on strength training"? My goal is fat loss and maintain muscle.
Thank you! And doing 45-minutes of lifting weights with 20-min of bodyweight HIIT exercises can definitely work.
I would need to look at your specific plan and know your goals to give individualized feedback. But overall, it sounds nice :)
If you are progressing and are enjoying your plan, keep it up!
how do we plan our cheat meals ?
Thanks for the vid! Are you from the Netherlands? Sounds like! 👍🏽 Hi from Amsterdam :)
Yes! Born and raised in Utrecht haha
I have a question for the 1 hour walk. Does it mean I have to walk for 1 hour straight or can I divide it into 30 minutes in the morning and 30 minutes in the evening?
That's not important, just walk whenever you can
Bro my weight is 84kg and around 23% body fat and I am able to consume only 120gms protein with 2300 calories is it enough
Hello! Based on the limited information I have about you, this sounds like a reasonable calorie target. At 120g of protein, you are also close to consuming at least 1.6g per kilogram (0.7g per pound).
With that said, calorie needs can differ per individual. So I would stick with this calorie target for 2 weeks, track your progress, and adjust if needed :)
Your protein intake is based on your lean muscle not your total body weight so it’s actually lower than what you weigh
I'm at around 23% body fat too, calories don't go above 2200 per day, but I get in about an average of 200g of protein. I'm no expert, but I rather shoot above than being under since I don't have a huge carb intake either way
@@jgc9199 we can overeat protein and it will also lead to fat storage protein and carbs are both 4 calories so ppl usually think more protein is better but actually isn’t
@@jgc9199 can you plz tell me from which sources you complete 200 gns of protein in just 2200 calories whereas it is not easy for me to complete 120 gms
Salaam Mounir. If I plan to train in the morning e.g. around 9am after sending the kids to school, should I eat something during the protein intermittent fasting period in the morning? And should I shift the large meal as post workout meal instead of during dinner?
Thank you in advance! Great videos as always and as a scientist myself, really appreciate the science-backed info!
Alaikum Salam! Great question. It is possible to train fasted and push your first meal to lunch time. But if you have a lot of activities in the morning next to your workout, I would recommend to have something small in the morning. Like a protein shake.
Act as if you are still fasting, while just having that protein shake. Then continue the protein-based intermittent fasting as described in the video.
It's optional to have your first big meal of the day post-workout. Not necessary, but if you prefer having the largest meal after training, go for it!
Thank you for your kind words!💪🏼😁
Please review the difference between "was" and "were".
It's the difference between anaerobic vs aerobic exercise. And this information is literally EVERYWHERE.
My trainer got me onto CrossFit when I was real obese, but cut cals to 1200 per day for a week or two. Then later upped it.
What I switch up to eat when I’m bored is apple an grapes an peanut butter or bananas or add the banana to bread with peanut butter an finish the night with two bottles of water
I'm pretty good at losing fat.
I remove anything tempting away from me, not in the house and prep food for work.
Same bike route I cycle and try to beat my time 3 times a week.
Clenbuterol.
Are you Italian?
Good Video =)
Moroccan/Dutch!
Thank you :)
Would you suggest working out after your intermittent fast or during? Or does it not matter? Thanks
Both are possible. But preferably train after breaking your fast :)
@@iWannaBurnFat Appreciate the tip thanks!
Great video! If you workout in the morning, because of work, can you start your first meal 5 hours after working out?
Thank you! And yes, that is possible.
I would just be mindful of the signals your body is sending you. Are you still able to perform well in the gym and are your concentration levels at work good if you train fasted first thing in the morning? If yes, then all should be fine!💪🏼
I agree that you don't need high repetitions when workin out to burn fat, but to get lean, you do need those higher repetitions. Maybe the difference between 10-15 reps doesn't make much of a difference, but 7 or 8 reps vs. 14-16 would make a pretty big difference. At least for me since I have a bulkier body and put on muscle easily. So part of how I'm trying to get lean is by using more cardio and higher reps, but diet is still a massive part of that of course.
I’ve been doing the intermittent fasting with protein focused meals. It’s been about 4 weeks now. Great changes. However, I’m lacking lots of energy for my workouts. Any advice to counter this? Thanks
Damn, that's what 30% looks like? I'm really far from my goals still.
How to know how much dk we have bkdygats?
Let’s do it together buddy 💪🏾💪🏾💪🏾
@mabvutobanda3295 yeah, I've been in the gym hard for a while. I think I was in denial of how much body fat I was starting with.
That's not 30% That's more like 22% trust me .
@@EezeeGroover me too, I train fasted now. I am more concerned with my discipline on intermittent fasting, I think it’s the most important aspect of the journey rather than being fixated on scale readings.
Ive been seeing alot of mixed instructions on HIIT exercises vs low intensity exercises. You suggest low intensity exercises, such as walking, but what benefit do those have over HIIT? Or does it just have to do with metabolic rate?
which product you use to style hair bro?
Solid base advise! Thanks a lot! The guy at 5:38 seems to have lost the love handles but a considerable amount of back width (hope it was fat).
Thank you!
And yes, Yassine did maintain his back muscles, the picture doesn't paint a complete picture because he genetically stores more fat than usual on his back. Yassine's strength on his back exercises actually improved tremendously!
im start today again i was at 30% bodyfat 4month ago now im 20% bodyfat max 22% lets see my goal is 15-12% bf
You got this!
The pizza part is so funny 😂 and relatable
Lol yes!
Came here after watching a video of the exact same title from 2 yrs ago by Mario Tomic.
Similar points - double the knowledge retention rate I suppose.
Good Game
I started doing alternate day fasting. Seems to work well. Just start learning to NOT eat. One day you eat one day you don’t. On and off. No temptations. Ear what you like on on days easy
Do the things which u can sustain, getting fit is the goal, build good habits. Anyway the decision is yours do what u like.
Mash Allah great video as always bro Allah Humma Barik
Ameen bro thank you!
It’s crazy what can be achieved inside three months. IF you adhere to an at least 70% good plan. But the problem too often these days is that people want results instantly. Well guess what, you didn’t get to 30% body fat in a day, or a week or even a month, it likely took months. So why should it be any different the reverse way?!
If people instead realise that this is a journey but you WILL look better progressively through time then that’s more realistic. Take record of where you are now, and where you want to be. Write it down. Tell someone close so that they know and you are accountable for taking action. Now take action, this video is a great backbone of getting you into the shape that you dream to be but you have to put the work in yourself.
I’ve done the journey before but started this time last weekend. The reason I put weight on was due to an extended period of difficulty with mental health. But at least I can control this, even if I can’t control my anxiety and depression all of the time. So I will work hard.
Good luck to everyone taking this journey. I’m sorry that my message is long but it says what I wanted to say.
Yes! Great message, thank you. I am confident in you, you will achieve your goals. In your own time, there is no rush. Have a blessed day!💪🏼😁
Hi, I am 5'10 , 70Kg Already slim but significant belly fat.
Just started gym, should i consume low, same or high calorie diet?
Check my recent video on what I would do if I was "skinny fat". It's on my channel now! :)
Bro , Thanks for the video i have benefited alot from you videos specially I was so strict about my diet which was certainly not sustainable now I enjoy sweets sometimes and still create calorie deficit and yes I never compromise on protein intake.
my question is I do not take too much supplements apart from just omega 3 , vitamin D3 and whey protein .
But I can still lift heavy weight so , Should I also add creatine as I ve never been into this supplement?
Secondly , Multivitamins should be added to a supplement stack or these are just placebos?
Happy to hear you are benefiting from the videos!
You can learn more about creatine in one of my previous videos on the channel. I posted about my 3-year experience using creatine, check it out when you visit my channel page :)
Also, I usually don't recommend a mulitvitamin unless someone struggles maintaining a nutrient dense whole food diet.
How do I know my body fat percentage?
Great vid! Sub’d
Appreciate it!😁
i go for morning 45 min walk and evening 45min walk, i have come from 127kg to 109kg, just by walking and calorie deficit diet
10:15 I bet my friend that I’ll get upto 12% body fat by Dec 31 , if I get there I’ll get 500$ and if I don’t he will get 500$ 🤞 I’m motivated !
Nice! You got this :)
Just drank alcohol and smoked a half pack of cigarettes while on a 5 day water fast. Old habits die hard. Fuck it I’ll keep going anyways.
What happens if I eat more that .7g of protein consistently? Will that mess up my progress for weight loss?
Not at all! As long as you stay within your calories, a higher protein intake is fine.
2:00 I like that T-shirt though!
If I want to try the protein intermittent fasting but need something to eat in the morning so I’m not getting ready to pass out getting two young kids ready for school and taking them etc, can I have something like a plain omelette?
Or does that break the rules of the fast? As i understand it from your video, the fast is just to limit the eating window where calorie consumption takes place?
The fasting is not mandatory to see fat loss progress.
So yes, you can still have something in the morning! I understand that it's tough to fast in the morning time while also getting the kids ready for school.
Feel free to incorporate something in the morning time to get you going and then limit your feeding window later in the day to get the calorie-control benefits💪🏼