What I'd Do If I Had To Lose 40 Pounds of Body Fat (5 Steps)
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- Опубликовано: 21 окт 2024
- Here's what I would do if I had to lose 40 lbs of body fat.
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About the video:
Losing 40 pounds of body fat is no small feat. For most people, losing that much weight would get them to their goal weight and a much healthier, leaner physique. For example, if someone 220 lbs at 30% body fat, losing 40 lbs would bring them to 180 lbs and 15% body fat. That would also be a sustainable body fat percentage for most people and is a great goal.
This is why, in this video, I decided to share what I would do if I had to lose 40 pounds of body fat. This is roughly the amount lost when I initially went through my personal fitness transformation. The video goes over how I would approach nutrition for fat loss as well as training. Also, I go over tips on improving your activity levels by including more walking and much more. Most importantly, I go over the mindset you need to have if you have 40 lbs or more body fat to lose.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get a lean healthy physique, maximize results, and create a sustainable lifestyle long-term.
Since 2011, I've spent over 10000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#fitness #getlean #bodyfat
Disclaimer:
Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
Losing 40 pounds of body fat is no small feat, and if you're currently going through a fat loss phase, this video is for you! Enjoy! -Mario PS. Afterward, also check out this video about what to do if you're starting at 30% body fat: ruclips.net/video/P5COM98y4VI/видео.html
You did not mention how many calories we should cut in the beginning of our journey?
At least 500 kcal below maintenance, ideally more at the start
@@MarioTomicOfficial below TDEE or BMR?
@@tellingthetruth2949 maintenance calories are total calories or TDEE that allows you to stay at your current weight. You don't need to calculate BMR.
@TechHead03 Okay, thanks.
I have done it. 50lbs in 6 months and I have kept it all off for almost a year.
Great job!
Congrats man! I hope you keep it up for so long that you stop counting!
Good job. What did you do?
@@FalaqX 1. My fitness pal… calories in calories out. 2. Keep on lifting. 3. Incorporated more walking.
Food intake was the biggest change. You can’t outwork a calorie surplus.
@@mathewrculbertson you can't outwork a bad diet.
Ive been doing everything mentioned in this video since January. The biggest thing is consistency and adopting good habits. I haven't been to McDonald's, had soda, or alcohol in the last 3 months. I walk daily for an hour, 30 minutes of HIIT daily. My 80 y/o aunt noticed i lost weight this past sunday. Made my day.
And how much did you lose?
Excellent 😊
alcohol is poison.
its also haraam
@@InappropriateShorts No one gives a shit about your religion, bud.
that last point about allowing yourself to be imperfect and focusing on building the habit rather than being perfect all the time... that was exactly what i needed to hear. you just gave me the kick in the ass i needed to get started, thank you man
Glad it helped out
It's my insanity. I NEVER cheat, weigh my food, eat 1600 cal, walk 20k steps. Gym 6x week. Weight flies off. Then 2-3 months in I have a life event and KABOOM
@@bluecoffee8414don’t allow yourself to go back to zero! These things happen to all of us!
I went from 311 in July 2023 to 250 today. I feel impatient to lose this weight. Its unbearable to me emotionally to be this overweight and it feels like its going so slow.
Great job!!
I was 300+ in 2014. Say around 307, maybe 310. My app says I started at 300.2. Today I'm 207.4, ten years later. It was a lot of up and down and a lot of stagnation in the middle from fatigue, laziness, etc. I spent many years around where you're at right now. Keep at it and you'll get to your goal (mine is 190ish right now). Trust the process, and don't let impatience get to you. Don't fuck yourself by doing a crash diet. I went from 221 to 244 one time doing that. Go slow, be consistent, don't be stupid like me. You got this.
@Zenstudent105 thank you buddy congratulations btw
Keep the focus 👏🏼👏🏼
Awesome. Congrats! Im on the same boat. I’m at 250. Target weight is 210-215. Im 50 by the way. My reason to get lean is to fit in a suit I had in my 20s by Nov. we’ll see. I wish you the best.
I hit the Like button and lost 8 kilos
Yeah, that’s how it’s done 😄
Sharing this with a bunch of my friends, if they are to spend 10 minutes watching RUclips Fitness this should be it
Awesome!
It's been a minute since I posted here. I have been following you for about 10 years. It's really good to see you are still keeping in shape, and posting videos. Your content has always been professional, easy to follow, and super interesting. Props Mario!
I appreciate that!
I’m down 34 pounds. I have 20 left. It’s been a struggle but I’m not giving up. This will help!
Hey man, I come back to your channel every once in a while, and your advice really resonates with me.
I went from low 40s to now around 22% and 65 pounds lighter at 203 lbs and breaking the ceiling to the 100s has been my struggle for the past 2½ months, being on this journey for 15 months now.
One tip I have is that if you plan to eat 2000 calories, you should plan out your meals to be around 1800 (or 90% of your goal), so you can comfortably fit a snack like 2 apples and 2 bananas or boiled 2-3 eggs in after lunch or dinner to not fall into the habit of snacking on stuff that makes you more hungry.
Absolutely solid steps and you guided me to lose over 30lbs. 🙌🏽🙌🏽
I just want my clothes to fit.
I feel that man let’s get consistent and look good again brother
Ain’t that the truth!😂 I’ve got 5 suits I could wear if I lost 40 lbs. I’m the fattest I’ve ever been at 290! I got to do something!
Get bigger clothes ....thats the
Quickest way to get
What u want 😊😊😊
💀@@williamthurman9082
One of the best fitness channels, Mario always keeps me on track and I've learnd a lot from him.
Thank you!
Thank you for having the guts to say what most others won't: STOP DRINKING COMPLETELY IF YOU'RE SERIOUS ABOUT GETTING IN SHAPE! Seriously, most coaches will pussyfoot around this and say "cut back on your drinking to no more than 2 beers per day." That's complete BS - alcohol is an addictive substance, and if someone is already drinking daily or drinking more than one or two at a time, it will be much easier for them to JUST STOP COMPLETELY. One of the worst side effects of alcohol is its disruption to the sleep cycle, and if you're not sleeping well, you're not going to have the energy or willpower that is vital to success. AND - if you drink, you're going to crave crappy food. The best book I have ever read on the topic of alcohol abuse is: Alcohol Explained, by William Porter. It is a must-read!
2 light beers will do what?
@@vladeputinovic6128 - mess up your sleep cycle and drive up your blood pressure. And eventually will lead to 3 beers. But you do you.
Honestly, I needed this comment. Thank you. Thats so true. I make all sorts of yummy but bad foods while drinking.
Been a decently heavy drinker for around a year. It definitely explains my weight gain.
I only quit drinking a few days ago. 😅 This is gonna be a journey.
@@vladeputinovic6128it will affect you negatively
Everything you said in this video I did unknowingly.
It’s been about 6 months since I’ve been diagnosed with Type 2 diabetes, so this was my great motivator to get healthy. Within the last 6 months, I’ve created better eating habits with a strict low carb diet and intermittent fasting (16:8), walk +10,000 steps a day, and have joined a CrossFit gym. It’s been a gradual process for me to gain these new habits, but I’m stronger than ever.
I started out at 309lbs in January, and now weigh 269lbs! I have lost a solid 40lbs of fat, lowered by blood pressure, and have reversed my diabetes diagnosis. Nutrition, walking, and resistance training is my secret to getting lean. I’m totally onboard with this video.
Thanks for the advice!!
Thank you Mario, I needed this. I gained 40 lbs taking care of my father. At 54, I'm 217 and feel terrible.
Thank you, glad to help!
Cut your carbs. Skip breakfast. Go carnivore.
I did it with your help, Mario! Started watching you in August 2022. Lost 50lbs by feb 2023. Now in 2024 I have lost a total of 85lbs since then. (280-195lbs). I am 6' 2" for perspective and 16% bf according to the navy method. I was a whopping 38% bf before or maybe even higher.
Thank you so much!!!!!! Walking and diet is key ❤
That’s an incredible and inspiring achievement. Congratulations! 💪🏻
I’m also 6’2” and weight about 290 lbs. And I need to be down to 195, too. Very inspirational.
consistency > "perfection" was a tough lesson for me, but it's made a huge difference the last several months. feeling like I needed to _always_ give everything, or that I "failed" my workout if I couldn't hit the targets I was hoping for was holding me back a ton. I've really made an effort to stop doing that and to just show up and try no matter what this time around. even if that's just for 10 minutes some days, it's still far better than quitting. and instead of feeling like I'm "failing" once things get harder or life happens, and then slowly losing motivation, I've lost more weight just this year than in the previous several, and gotten stronger than I've ever been before. I also stopped dreading certain workouts. turns out I wasn't usually dreading the exertion itself, but the feeling of being judged if I underperformed (even though the only person actually making those judgements was me).
"The perfect is the enemy of the good." -- French Proverb
Even if you don't need to lose 40 pounds, this is all good advice. The key is your final point -- building a new identity as an active, healthy person. Thanks!
Appreciate it!
This is spot on, 67lbs lost since October, your videos are spot on and valuable. I have been been doing exactly what you advise in this video. In my opinion you are one of the best fitness channels. Sensible and effective advice, that works in the long term. Your thoughts on walking are 100% on the money.
I've been down both paths of putting in 2+ hours a day, 7x/week, consistently hurting myself and lifting too heavy too often. Now, I'm 3-4x/week, lifting in range, and seeing results and gains that are sustainable. As for the diet piece, small changes for the win here! We live in an age where you don't have to go from a terrible diet to fruits and veggies instantly (I know that's ideal but let's be real here for a minute). I found snacks that are high in protein to supplement eating healthy whole foods and balanced meals so I can snack on "junk" but it's better macro-wise than your former. The best advice is the most obvious, it sounds so simple, and the reality is that fitness should be simple and attainable. Great content.
8:03 onwards is pure wisdom.. Thanks Mario. Such a great mindset, nicely put.
Glad you enjoyed it!
Yesterday I almost talked myself out of going to the gym but I went anyway. It was one of the best workouts I’ve ever had and I also hit a squat PR.
Your videos are invaluable, Mario. We are all very thankful for having you!
That is awesome! Great work!
I completely understand you. Every time I try and talk myself out of going to the GYM, if I just go anyways I never regret it. Sometimes just showing up is all that’s needed.
I agree 100% with all this, he knows his stuff people 👍
Those body stats at the start were actually exactly correct for me and my goals 0_0
Happy to help out!
As someone who has been on this journey for 10+ years....... 280lbs down to 235lbs and 40 more to go......this video kicked me in the ass.
Thank you
Awesome!
Welcome back Mario!
Thanks for the tips, as always 🔝
Thank you!
I’ve lost 17KG in 6 months just from walking and doing cardio 3 times a week, definitely recommend
No lifting? Missed opportunity. How did you change your diet? Simply less of your usual food, or changing the foods of most meals?
Did you have a restrictive diet by any chance?
Please share more specifics: how long did you walk per session? With what kind of pace? What kind of cardio?
@@Kraven83 10k steps took around an hour and 20 mins. i do that everyday. if your stamina is low start with 30 mins walk and increased it day by day when ur stamina went up
Super Mario - welcome back! Looks like new baby has been keep you busy :-)
Yeah :) She's great!
Thanks Mario. January 1 I was 26% body fat. One month ago 21%. Next scan Friday I hope to be less than 20%. Dropped from 93 kg to 84kg and largely fat. At 51 it is hard work but rewarding. Your videos are great thank you 🇳🇿
MARIO! WHERE HAVE YOU BEEN ? I';VE BEEN WAITING FOR YOU TO UPLOAD FOR SO LONG MAN ! KEEP IT UP PLEASE
Thanks, will do!
I'm listening to this video while walking and I totally agree with this video 100%
Awesome! How many steps do you get? :)
This is great advice! I've especially struggled with resetting after going off plan. I'll keep "immediately reset" in mind next time.
One thing that has always helped me is to build a system to keep consistent. It gets to the point where I don't even have to think, I already know what the next steps are so I don't end up making the wrong choice.
Cheers!
This is the best tip not to give up because you messed it somehow and let this one cookie become the whole bag!!
Habits is the trick. Diet, workout and some adjustments get it done but habits is what makes the difference from loosing to maintaining. What made a drastic change for me was getting into habits and track daily food and weight. Now it’s just part of my daily routine
Awesome work!
The way you state that you should be the strictest at start where you have the most motivation just like how you start lifting with the hardest exercise is genius.
Cheers!
Can you do a video on being a new dad? I struggled hard when my son was born, I tried to keep doing it all, gym, nutrition, and failed miserably as I was exhausted and had no time to myself. If I could do it all again, I would go into maintenance and do minimal exercise for that first year.
Might do. It's definitely been an adjustment but managed to keep everything solid and consistent. Being a dad is a blessing, grateful for it every day!
Man... Your information is priceless. Thank you.
Glad to help
That’s exactly how much I have to lose I really let myself go. I’m getting back into it this video is perfect for me
Let's get it!
I dropped 40lbs already but I still have about 5-10lbs left to really see that sub 15%bf leanness.
But the talk about being consistent, not perfect is not just great for fitness but it applies to all areas of life in general. Great video, as always my friend.
If I prefer biking to walking, would you recommend that every day too or is it too much of a cardio if im also weight training 4 times a week ?
Believe me when I tell you that I have had to come to a LOT of the same conclusions myself the hard way. Everything that was said is 100% accurate and should be followed if you want to see the results you want. Thanks for another great video amigo!~ Stay strong everyone.
Cheers!
Appreciate you my man. Always there to inspire when I’m starting to lose it.
You got this!
Walking with 3.0 speed and 6.0 incline on a treadmill for an hour has been a great introductory workout. I listen to a favorite podcast and it keeps my mind off of the fatigue.
I say this because i would try running 2-3 miles a day when i started a health kick and i would definitely burn out by week 2.
One year ago, I was at 205 pounds and feeling sluggish. Made multiple changes and started to see my numbers go down. Eating better options, lots of walking including walking a half marathon two time within three days, & weight training. Currently I am now 160 pounds & looking to get body fat down to 10% or lower with me being around 12% versus the 25-30% I was at last year.
Great video. Can you keep a calorie deficit going for 6 months? Or would it be better to cut it in 2 parts and have a month of maintenance for example? To stay away from plateaus? Thanks
Me exactly: started at 220 in January, currently at 200, and goal is 180 ❤
Great work losing 20 lbs!
Fantastic video !!! So on point !! Thank you 🙏
I'm just starting out and you have made me confident that I can achieve my goal ❤
Hey Mario, A Couple of months ago, I saw you were looking for a video editor and wanted to know if you still need one. If so please lmk. Btw great video, just started cutting last week :)
For me slow and steady keeps it sustainable. Went from 213 lbs in Aug last year to 187 lbs now in April. It’s getting harder to lose more now. I’m at 22% body fat now but would like to go well under 20% at least. My approach has been a moderate caloric deficit of 3-400 kcal per day on average and going to the gym 3-4 times a week. That way I can still have a life and enjoy some wine on the weekend. As long as I keep track and just stick with the routine for the rest of the week. Consistency is key. Even if there are imperfect days.
Great video
Thank you!
I started running one year ago, have not lost that much weight because not much dieting, but I am much stronger and can run faster and much longer this year. The waist is smaller than before and went down sizewise.
Such a realistic approach. Love it. Can totally relate.
Walking makes a huge difference!
Such good advice again Mario! Thank you so much for the inspiration!
Appreciate it!
eathing healthy (less sugar, more vegetables), obviously eat less calories than you burn, do very light training (e.g. hiking, cycling, regular walks). no stress. in the end is still valid: you are what you eat.
Thanks Mario - great, motivating talk 🎉
Glad you enjoyed it!
Keep the habit alive! great great tip!
Cheers!
Thank you Mario! I needed to see this!
Happy to help out!
not enough people who talk about weight loss talk about percentage weight loss like you do. it's a lot more helpful for heavier people to understand they can woosh the weight right off, in a lot less time than "0.5 to 1 kg weight loss" advice
Can you make a muscle gain tips video? Ive been lean for a decade now and feel like I've added zero muscle in that time despite training hard and getting progressively stronger
Great information
Good to hear from you ❤
Cheers!
Great advice. I had a commitment that i knew i couldnt make my next day gym session so i did back to back sessions the day before, the second workout i got halfway through i was toast but still, i was 75% ahead
I love walking, but have to stick with using the elliptical machine instead. It gets very tiring for sure, but it does help. My biggest issue is portion control. I over eat healthy foods, which is just as bad as eating unhealthy foods. I have 50lbs to shed. My goal is to do so by the end of the year. I’m trying hard to stay focused and consistent. Weight loss is no joke. Lord, please touch me with your strength, motivation and means to do so 😇
Easy fix, you're not drinking enough fluids aka water throughout the day which makes you overtrain on the elliptical and then over eat because of the training. It's impossible to over eat when the veggies are the same size of carbs and protein portions combined. 2:2 ratio.
Make these changes of at least 64oz of water per day and veggies the size of your carbs and protein combine, you'll see results.
Let me know if I need to explain more. ^_^
@@Elephant_Thoughts - Thank you for sharing this
@@MoNoK15 Results in one week or less! ^_^
I’m a weight lifter and my goal has always been 220. I hit that goal years back and have stayed around 215/230 ever since but I stopped lifting for a few years now and can tell I’m significantly softer.
Motivation definitely
I’m not sure my body fat index
Cutting out junk food
Would you change anything with someone with insulin resistance and low testosterone?
Croatia saying hi
Pozdrav!
Hey buddy! I see so many pros and cons about weighing in daily. You mentioned in your video that you would do that - can I ask why you would vs weighing in once a week for example?
I started carnivore diet a week after this video came out. I've lost 40 lbs since then. I've worked out like 10 times. It's was that simple.
Definitely pace yourself with exercise especially if you are older. Warm up well and maintain good form. Tiny injuries can really stall your progress.
Your approach to lean muscle is very practical and better than lifting hard. Walking is one of the best exercises. My question is do you drink mostly water? Coffee? Do you avoid sugar beverages? Thanks.
I drink water 99% of the time. Occasionally tea and sparkling water. Giger ale very rarely if i have calories to spare :)
I feel this exact scenario
Enjoy!
Im 56 days in and 32 lbs down so far.
This is spot on! As someone who has trained for years and lost 45 pounds in my first year. How bad do you want it? Let that be your motivation.
Great job on losing 45 lbs!
I did 21 kg in 11 weeks. Keto and IF , OMAD, 10,000 to 14,000 steps per day. Quit the booze, cigs, sugar, processed foods, barcodes not allowed, 42 water hour fast per fortnight. Weight loss slowing, now, but I’m happy with .8 kg per week. So goal is 72 Kg by 21 July. So 102 to 72 kg in 5 months, = 30 kg.
Next at 68Kg, then eat to gain muscle, free weights to failure, 3 sets, 10 , 7 then fail. All compound lifting, in and out of gym in 45 min , 3 times per week.
Yes I track Macros, measure waistline, weigh all food and keep clothes that don’t fit shirt and jeans, as testing clothes,.
Been yo yo dieting for 30 years, Keto and IF works, at least for me. Logging and cooking one meal per day is easy , macros take me 2 minutes.
I’m 69 years old.
Good job 💪
I have a disease that is in remission. After a series of tests, blood panel work ups over a 1 year period and everything inThe normal to excellent range, my PMD gave me the green ,light to work out. i quit alcohol cold turkey eat healthy mainly fruit salad fish. my work outs are: 2 days a week of 5 miles walking, 2 days a week biking 10 miles, 2 days a week 2.5 hours of lifting light to medium weight loads with 1 day of rest every 5 days timed the day before weight training if possible. I need to add more protein and water intake but everything he shares in video is spot on. I have exactly 40 pounds to go at 220 to reach 180 just like this example. We shall see in 6 months. i am down 80 pounds in the last year and so used to the habit of working out, not drinking booze etc etc etc that achieving BF of 15% seems inevitable over the next 6-12 months. My advice? Do not get a disease that prohibits working out.
I was 325lbs (350 at the most) and I’m down to 255 (at my lowest). I’ve change my diet to dirty keto (more meats and some veggies), apple cider vinegar (one tablespoon in a glass of warm water) and walked (starting at a mile a day to now 4-5 miles at day). My trouble is I’ve been around the 250s now for WEEKS! I’m noticing loose skin and while I feel good, the last couple days I’ve went up 5lbs to the 260s. No change in diet, exercising more. But I have noticed I’ve been sleeping less and my hunger isn’t there. I tried intermittent fasting (only eating from 11am to 6pm) and can only manage 2 meals a day.
WHAT AM I DOING WRONG?
This is coming extremely frustrating. When I walk the endorphins kick in and I feel good but the rest of day I catch myself grinding my teeth.
Does anyone have a clue?
Bro hi!! welcome back!
Hey, thanks!
Pozdrav Mario, hvala. I went from 228 pounds and 28% body fat, to 211 at 25% currently(about 2 months). Goal is to get down to 20% before i switch to bulking.
At 39 i've started losing weight because i kept the summer habbit the entire year.... so gained 20 ish pounds. At 6,7 and just shy of 250 pounds i had some work to do. 234 now, getting lean and strong. cut back to 2500cal during the week, around 3000 in the weekend with limited alcohol intake. Gym 3/4x a week, started cardio (bicycle to work once a week 25 min (twice)) a few weeks ago when the weather got better. Also i get between 7 and 8k steps at work alone. Progressing more then i expected, goal is 231 pounds. Don' t be to harsh on yourself, nobody is perfect. that makes it doable...
Hello . I am 56 years and train for 38 years.
My body weight is 235 lbs
Height 6.1
And started 20 days ago with my weight loss.
My maintenance is 2800 calories
Now i eat between 2000 and 2300
Train 2 times per week
And walk every day around 10.000 steps.
I want to go back to 95kilo ore 192 lbs.
So i guess if everything go,s well i need 5 months.
Hope to get there. 💪
Greetings from the Netherlands.
In January last year I was 225, went keto, totally changed my diet and currently 180, but I disregarded strength training.
I want to get down to 170 so have registered for my local half marathon.
I lost 11 cm on my waist since last year. This pre summer I'm trying to get rid of the last stubborn belly fat which is where I got stuck a bit last year. Built some better habits though and am more aware of what I eat. Your videos were helpful and motivating bro ty.
Now to get started...
"presses Like button". There, 1 calorie burned:P
I'm already in my goal (14%), but I want more, so to get below 15% body is a lot of patience, because we want to keep all the muscle, and the less bodyfat a person has, the most likely that one will lose muscle, unless you do it the right way. Thanks for the video. Best
i heard that you're croatian? that's great. romania here. i think a less discouraging strategy would be to want to lose 5 pounds, then if i succeed, try 5 pounds more etc.
love you man!!
The biscuits are killing me.
It's tough. I'm 50yr old male. Weigh 146lbs, ideal 135-132. BMI is 24.9. Sitting at an estimated 25% BF. My numbers are smaller, so its easier to go over maintenance. 1 or two meals and I'm rebounding gaining pounds of fat.
Macrofactor was the game changer for me.
Super Video!
Thank you
Must be spying on my life haha. 219 lbs and need to be 180-185. Suffered injury 2 years ago and let myself go after typically being in great shape. I started a week ago. Lost 2lbs so far. I pray I can stick with it.
Let's get it done!
@@MarioTomicOfficial thank you!!
personal addition to point 5: recognizing those small periods of lesser motivation/performance as a deload. Still go to keep the habit going, but prepare your mind to go hard again in a week
Any recommendations for female weight loss while having physical disabilities like a old injury of a broken back? (Childhood injury that was never treated properly IE no physical therapy)
i was about 16-17 through quarantine when online grocery order wasnt a thing, so we didnt have a constant supply of snacks and sweets since we rarely left the house to buy things.
months would go by where i didnt have soda, ice cream, or any white flour or starches. we lived on eggs and very simple single ingredient foods and we didnt eat a whole lot in general.
i actually went in to see a doctor because of how quickly i was losing weight.
it wasnt until a couple years later where i started doing research on how to lose weight and lean out that put two and two together and realised i had done everything right by complete accident during quarantine.
I had cut out almost all artificial sugar and changed my diet and the best part was i _didn't_ hate it.
On my workout app. It always asks at the start on a scale of 1-5. How was sleep. How is soreness. How tired are you. How stressed are you. And I've noticed on days where my score is low, and i dont feel like going. Those are usually my best days in the gym. It may be just me. But I know "Rome wasn't built in 1 day." And even if I mess up. If I just stay consistent and keep at it. I'll continue to see progress. Good luck guys. I started at 30% Body fat. Im not 6 pounds away from being at 20%. I've tried and failed a few times. This time, my approach has just been low and slow. Keep it consistent.
It would help if there was an easy accurate way of measuring body fat percentage.
Thanks for all the advices, been on challenge to loose 15 lbs, and its funny becuase i have the 31% fat and my weight is 221lbs so you made the video for me lol