I've heard of Magic Spoon before, but for some reason, this is the first I've heard about how high in protein and how low in carbs/sugar these cereals are compared to big brand cereals. 13-14 grams is pretty impressive. I eat Honey Nut Cheerios practically every day for breakfast (my cooking skills are non-existent and I'm very much not a morning person, so I want something super quick and easy). To get close to the same amount of protein, I'd drink a second glass of milk usually. Might give this a go to see if this small little healthy change can lead to other healthy changes going forward.
No joke this is my favorite cereal its just so expensive. I might have to take you up on that discount. Welp I really wanted to but they make the minimum you can purchase be 4 boxes and with shipping and tax thats an extra $9. Even with the -$5 you are paying $10.50 a box. Thats more then it is in Walmart. They only make it cheaper if you sign up for a monthly payment plan and I dont support business that use that tactic to profit off of people who forget to cancel. If you got merch Id rather support you directly and buy a T-shirt or gym bag or something.
You're literally the best friend who everyone wants to have. Thank you for being so honest, real and human when it comes to taking care of yourself! This is the jump start I've been looking for ❤
Lost 80 lbs at 40, now going to school to teach yoga. It’s so fun and such a fantastic journey! I really love being healthy and wish I did it at an earlier age, but I love encouraging others just as much as doing it for myself
you know, this migh actually make me try and lose weight, cause while im not like suuuuper fat, it's definitely affecting my mental and physical health thanks for the vid, Alanah, and great progress!
It's affecting me. And more than i thought. When i'm eating carbs depression and brain fog are my second name. Even if i eat small amounts. I just never knew it because I never before eaten no carbs.
13.63 kilos. Very nice, and congratulations. It’s always hard getting back into a healthy routine. I’m 39 now and getting older makes it even more difficult.
Just turned 40. Definitely difficult to lose weight (quickly) without energy plummeting and losing hard-earned muscle as well. I've personality found that every time I try to adjust my diet to lose weight, I go too fast and end up getting super hungry. The best thing that's worked for me is adding movement while keeping intake as close to baseline as I can. Slow, but I find I'm able to maintain much more consistency.
It took me 2 years, but I successfully shredded off around 70 pounds. Found jiu-jitsu and fell in love with it, which led me to pursue an overall healthier lifestyle. One of the most important things my coach ever told me was it’s okay to eat a cookie. Just don’t eat 40 cookies.
Thank you for this video, I have been on a new fitness for about 8 months now (previous attempts on and off for years) to both loose some weight and also gain muscle that has been a struggle at times when I think I'm just not seeing results fast enough. Hearing your timelines and process is so helpful for my mental health because so many resources out there are so big on quick gains or quick losses. Its nice to hear that not everything is just quick drastic changes, but little things like slowly reducing calories (to a reasonable number), increasing protein, workouts all add up to progress.
Hey! Congrats on your fitness journey. Just keep in mind that the number on a scale can be misleading when trying to lose weight while simultaneously gaining muscle. For example, if you lose 5 lbs of fat and gain 3 lbs of muscle, the scale will only show a loss of 2 lbs. Keep up the good work!
The biggest thing is knowing what will motivate you’ll and also something keep up. I weighed 320lbs December 2018. Started IF and just walking, got down to 180 by April 2020. I’ve kept it off and now I have been lifting. I never plan to go back to how I ate before.My brain won’t allow it. I can’t or I gain weight back very quickly. I don’t even have cheat days. Sounds like a steep cost but as someone who was obese from age 11 to 28, I refuse to go back to that type of lifestyle. I also heavily rely on my smart watch to keep me motivated and active. It’s pivotal in keeping me on track. Glad you found what works for you!
I really appreciate how you approached this video. I have a weird relationship with food and my body weight, so I appreciate you talking about weight loss from a perspective of health-not from a “weight loss *is* health” way (that often comes with guilt, at least in my experience) but from a “weight loss can come alongside health and fitness” perspective (at least that’s how I took it). You’ve given me a bunch to think on when it comes to health and the way weight can factor into it. So thank you, truly
Hit 27 years old and realized I needed to make a change. With casual exercise (3-4 days a week for 1 hour, no pop/energy drinks and disciplining myself when I eat, together I've lost 40+ pounds in 3 1/2 months and have felt amazing! Always great to see/hear about others weight loss journey 😊
Honestly just one of the best weight loss / workout "guides" I've ever seen. It's so much about the mentality and about approaching things methodically and at a realistic rate so that you don't get discouraged and quit or just damage yourself in the process. Ultimately when you approach it with that mentality the actual actions you need to do are somewhat secondary, whereas it seems so many people (both those giving and receiving the advice) get hyper-fixated on perfectly following a plan. Kudos Alanah.
as someone who just started to going to gym for the first time in their life (i'm in my mid 30s) and trying to figure out my getting fitter/healthier/lose-some-weight plan this was very helpful! Thanks for sharing your journey, super inspiring!
Awesome video. One thing that I've learned with some of my aging millennial brethren is that it helps massively to develop a relationship with yourself such that you know what cardio intensive activities/workouts you enjoy. Slowly if needed but surely throughout your teens and 20s if possible. There's a lot of research coming out that shows very clearly that Cardio routines greatly increase longevity and happiness if practiced regularly, and if you know what you like then you're tee'd up for success when you can/want to get the routine going
Thanks for all of your experience and advice Alanah. This is definitely a vid I’m going to return to as inspiration to keep going towards my fitness goals
This was actually really insightful. Thanks for sharing. I had noticed your weight loss and though our weights are vastly different and I never considered you "overweight", I'm glad you achieved your goal. I also love chocolate and hate cardio, so I know the struggle.
Lost 59 kilos (130 pounds) over 18 months. Totally nailed it Alanah. The important thing is to find something you enjoy doing, and then just keep at it. Getting started is the hardest thing, but at the changes start rolling in, you’ll be more motivated to crank up the challenge, or even to just keep going. Just believe you can do it :) Great video Alanah! 😊
Thanks so much for this. I've been on a weight loss journey this year, and have lost 30 lbs since January (starting from a much higher weight). But what has worked for me this time vs. many failed attempts in the past hss been exactly the things you talked about. Trying to take things slow and not aim for a crazy deficit. Prioritizing protein. Really just making small changes that are actually sustainable. Also, strength training is freaking amazing. And for anyone else who (like me) has not historically done much, pro tip: building muscle can help boost your metabolism, meaning you don't have to aim for as much of a deficit to burn fat. Anyway, thanks for sharing some realistic, practical, actually healthy advice!
I have been on the weight loss journey too. I have lost 46 pounds so far and feel so much healthier and have lots more energy. I remember looking at photos of myself and it was a massive wake up call for me.
Thanks for sharing this with such a holistic and open-minded perspective. I hope it helps someone else if they are wanting to make changes (for the right reasons). It is always great to hear another voice deconstructing the 'getting bulky' fear around weight training.
I always really appreciate how straight forward and sensible your videos are when talking about health and life in general. It was great to hear your thoughts with weight loss and having an achievable goal, too. After a serious injury, my body is still getting back to what it was, and your video was a comforting reminder it's okay to take things slow and steady. (Slow, Steady, and Sensible!) My goal is getting my strength back, then improve from there. Thanks to your protein discussion, too, I realized why I look for lunch earlier on the days I have avocado for breakfast vs. peanut butter -- far more protein with PB! Avocados are amazing, but it's a good reminder to be aware of protein with meals, particularly breakfast. Thanks for a great video as always!
I went through a class recently and one of the units was about goal settting. If you go in just saying “I want to lose 50 pounds” that’s a broad goal. But being more specific, identifying the benefits (what you get out of achieving the goal) and potential obstacles and how to overcome them really helps (the class went in to more detail obviously lol). I let my wellness slip a bit and I need to get back on the wagon. I found your video inspiring and realistic. The things you mentioned are honestly doable for most people even with busy schedules. Thanks for sharing!
Great points. I learned this as setting "measurable goals". Rather than the broad, end-result, you work on it in the _near_ sense. Rather than "lose 50", it's "lose 10 first", then you adjust for the new goal. This way you're also giving yourself a process and history of successes to feel positive about instead of a long journey.
I have watched a lot of videos to try to inspire me to get off my butt and lose the weight. But hearing your perspective was really helpful, especially the fact that it will take time. Everyone wants to lose it fast, but that isn't always possible. Thank you for this video.
In the UK it’s mental health awareness week and the theme for this year is “movement” so good timing with the video. Big or small moving can make a big difference to physical and mental health. Great to hear your progress and the balance between trying to make working out fun and breaking up your days to keep it interesting. Congrats and spot on with the routines only way to stick at it 👍
This was excellent. This is a space that I am well-educated in and have a lot of experience with trying, failing, and succeeding in, and I’m not sure I have anything to add. Kudos to you for being willing to talk about it.
Currently going through my weightloss situation and the proteins are what get me, I try to eat more protein but I forget to eat sooo often, but the gamer mindset thing actually is a really good idea dude, thanks for the video!
Congrats on your health journey! My journey has slowed down to a halt due to my boys being born. I feel motivated to get back to it now after hearing your story!
Great to see this inspo and advice making a difference for people in the comments. As a part-time gymbro, it’s easy to forget a lot of seemingly obvious tips are still things many don’t know or haven’t heard in the right way. Parasocially, congrats on your journey - a snac at any size!
I remember when I saw your updates training for boxing, I was in the middle of losing 30 pounds in two months. I regained 40 pounds, and now I’m back to being about 15 pounds down. Lesson learned: going fast may mean that your bad habits come back with a vengeance. But at least my weight lifting habit has stuck around!
I'm not a person of habits and I know that is highly detrimental for a lot of aspects in my life. I've been thinking of gamifying some of the habits I do want to take on and hearing that this is exactly the way you motivate yourself to exercise is very validating and motivating for me. Thanks for sharing your weight and exercise journey Alanah!
Great video, and one I wish I’d had two months ago! I’ve been on a health kick recently and there were a lot of tips here which are very useful for anyone starting out. One thing I will add - if one is resigned to home workouts (personally I simply couldn’t face a gym) and you’re looking to do strength focused workouts: get a pair of dumbbells anywhere between 5 -10 kg. If you’re new to exercising get the lower band - you can always increase your reps. For actual exercises, there are tons of videos on RUclips, and you don’t have to look far. One thing I’m glad Alanah stressed is protein intake. I could not _believe_ how much protein the human body needs when I eventually looked into it. 1 g to every kg of body weight is a good rule of thumb. The minimum should be 0.8 g per 1 kg. As far as I can see, for serious weight loss/muscle gain, the only financially viable option to achieve this is protein powder. Anyway, thanks again for the vid!
I’m on my way with my weight loss, not long after Covid and heart inflammation, I ended up with a spinal injury, nearly 2.5 years of almost being bed bound. I’m currently 36kgs down, so nearly 80lbs. This has been done through intermittent fasting, calorie restriction, and increasing exercise and resistance. I still have a lot of pain from my spine, but still going strong, it’s been a total life style change, and I will second the idea of protein being key, lots of protein helps keep me feeling full. Good luck to others on their weight loss journey.
Thanks for having healthy, level headed talk about this! Number based goals can be discouraging short term, because even if we burn the fat, muscle growth is going to make the number go up so people feel like they aren’t progressing
I have found using a treadmill fun for one reason: music. Vibe with the music in your headphones, try and step in time with it, or sort of mini dance along, almost like someone low effort awkward rocking out at a gig. Almost like don't make it about the treadmill, make it about something else and you also happen to be on a treadmill. Same goes for the using the cycle machines.
Great stuff Alanah. I've gone from 88kg to 74kg since January. I didn't realise how easily mood and mental health can affect my eating. Been going through a rough patch recently and have noticed my progress slowing down alot. Things will get better though!
Love the message you give in this. It's all about health and improving how one can feel in their own skin. Thank you for this video, it should be considered public health service!
I'm pregnant right now, but eventually I cannot wait to get started on some of the things you've brought up here. Yes!! Cardiovascular health is so important. My system is under more pressure right now and its been a great reminder to maintain and strengthen it. Getting winded up a hill again is not fun haha. Great work Alana! I love the kindness you give to yourself and recommending it to others.
Weight lifting is SO important. Even if all you can do is the bar. Find a barbell exercise you like and own it! I love me some deadlifts, but a lot of people love bench press or overhead press. But getting in there is the most important part. The bulk you did was really stunning, and coming off and returning to a normal diet is no easy feat.
I started using Supernatural VR right after you mentioned it on the FPS podcast and it’s now my workout on days I don’t lift at the gym for cardio. Such a great suggestion.
Well done! Mental/physical health is a journey worth taking. I've been afflicted with various injuries and understand the ups n downs. I'm currently almost back to my healthiest size 🎉.
I bought a rowing machine a few months ago and already lost a bunch of weight. Rowing works about 85% of your muscles. I was always fit and never got over or under my weight of 55kg. I had a hiking accident in 2019 and after I was healed up, I got lazy and it didn't help that it was the middle of the pandemic and we couldn't go out with our hiking group every 2 weeks. When even my husbands shirts started to become a tighter fit, I woke up. :D A colleague recommended rowing and it's awesome. I live near a lot of lakes and will definitely get an actual rower down the line.
I have been doing great work since July 2023, too. I've been greatly reducing BMI and changing weight class from obese to overweight and soon to normal. Mine is all dietary so far. It's my lowest in fifteen years or so. My entire adult life has been overweight or obese. We fix things now and feel better than ever.
So nice to hear someone speak about good practices and habits vs Ozempic and zinc pouches nonsense. Good on you. No sure on the age of your average audience but age also plays a factor as your metabolism slows as you age , especially if you have not kept good habits. Also I know that years ago (Funhaus days) you had spoken about an illness or condition that made you have low energy and very tired, do the weight have an effect on that or does it not make a lick of difference?
I agree with you. The biggest mistake is people taking on regiments and diets that are not sustainable for them. They key is don't think you're failing by not meeting a certain regiment. Everyone's body is different, everyone are at different stages of life and health, the key is just finding what YOU can repeat, and that's where you start. Glad to see you're feeling better, it's been great seeing you talk about this stuff!
Solid advice. One thing I'd suggest is look into Zone 2 cardio. Another is (just found this out today), you don't need to always lift heavy to build muscle/strength. Lifting "light" to 1-3 perfect form reps before failure is as beneficial. All comes down to muscle stress, time and what look you want to achieve.
I think different people have very different relationships with carbs. For me, if I eat the same of amount of calories of carbs for breakfast vs. protein/fat I react completely different. If I have carbs for breakfast I will be starving by 10am. If I have protein/fat then ill forget to eat lunch because I'm not hungry. Realizing that made the biggest difference for me. Sticking to a calorie goal became way easier for me when I wasn't hungry all the time.
I gained a good amount of weight when my mom had a brain aneurysm in 2020. She made all my meals, so when she was in the hospital for months I pretty much only ordered fast food and it was also on of the only things that brought me comfort especially during the pandemic. I was always skinny and never had to worry about weight, but ever since then it's been a burden so im trying to do better, thanks for making this video
One internet stranger to another, I'm rooting for you. In terms of meals you can try making, I'd recommend getting a slow cooker if you can. You can toss whatever into it, leave it alone over the day, and get something reasonably tasty out of it around supper time.
I recently hit my weight loss goal of losing 75 lbs., going from 255 to 180 (and actually lost another 5 lbs. to 175 now before I found where I could add calories back in to stabilize and not gain again). Took me 18 months and 1 week for the 75 and that extra 5 lbs. was lost in month 19. I SOLELY changed my diet, just eating less (not *necessarily* better). I was losing on average 1 lb a week with 1200-1600 calories a day. My doctor used the phrase once "Weight is lost in the kitchen, not the gym", and I used that principle as my guide. I didn't count calories, I just started being more aware of how many calories I was consuming and trying to keep under a certain amount. That even includes random snacking and dining out on weekends. I will say that getting used to eating less can be a major hurdle in doing this, as Alanah mentioned. I did get "lucky" with a 5 month bout of SEVERE depression leading me to eating less right as I started. I just had to eat more than I was while depressed, but less than I did originally when I was able to pull myself out of that depression. Obviously, this wasn't a healthy course to weight loss (0/10 do not recommend), and I almost didn't make it out, but I have to acknowledge that it did help in this one very narrow aspect of my life. Also, everyone's body is different. What worked for me won't work for everyone based on their biology. I'm just super happy that I've maintained my self-control enough to get back a body I haven't had in about 16 years. Edit: Oh, and I did start with the big weight loss goal of losing 75 lbs. to get back to 180 lbs., but I didn't set myself a failure state (e.g., lose the weight in x months). I just did my best to maintain my downwards trend. It was only in that last couple months when I was near my goal that I realized I was averaging 25 lbs. every 6 months and wanted to make sure that last 25 (which were the hardest to lose) was lost by the 18 month mark. And guess what? I failed and needed that extra week past the 18 month mark to reach the goal. It's maintaining the mindset of "I didn't hit the goal, but that's OK because I'm still on the way there." Like, give yourself some GD grace. You're human, bodies are stupid, and changing habits can be freaking hard.
I don’t watch all your videos but I watch your stuff here and there and noticed maybe a month or two ago that you looked particularly slim(in a healthy way) so I’m not surprised to see this. Congrats on meeting your goals! My weight fluctuates a lot too and I know how hard it can be to get going back in the direction you want and then maintain that.
Awesome work! Looking great! And good for you! Been going to the gym for a little over a year now myself and have been very happy. Its just so good all around
As far as I'm aware, weightlifting is the better way to lose it so it works out. I also don't like cardio lol. The thing that I felt I got from it was endurance and finally being able to run/job but it's also good for just general health of course.
Thanks for the video, especially one where you are saying it in a your perspective way rather than just demonizing fat. My new weight set point has gone up 10kg since moving in with my partner. I used to walk every morning to get a coffee, cycle to get my groceries etc and my diet has changed because of our different food preferences and intolerances. I'm trying to reintroduce more of that movement into my life again to slowly get to a lower set point.
Amen , words to live by, I tried the taking it slow bit, Alanah talked about it in a stream a couple of years back , I’m not where I want, but at least I’m better. Exercising was good, until I injured my knee. Quitting sugar and soft drinks really helps, and reducing spicy foods(I used to Hot Ones it every day) makes me go about my day better .
Congrats on the progress, slow and steady lifestyle changes FTW! I've found something that's really helped me is just using a food logging/calorie counting app. I love it. Gamefying my caloric intake, and checking the mix of protein, fat and carbs has made it much more enjoyable for a geek like myself. Also helps me stick to my goal, and makes me less pissed at myself when I'm too busy to fit a workout in.
Good for you! I do cut and bulk phases and went from 210lbs to 202lbs in about five weeks. I prefer be leaner as someone who doesn’t like to each much. You look fantastic girl! Keep it up!
The biggest thing I’ve learned through going up and down in weight for the last decade and never getting down to what I wanted is: Don’t set your Calories too low Consistency I was always around 25-30% body fat my whole adult life and having a reason for wanting to lose the weight has made a huge difference. Two of my grandparents died in the last 7 months and now I want to be around as long as possible for my kids. I’ve lost 15kg and have about 10kg to go till I’m around 12-15% body fat. High Protein diet Weight training(even 2 days a week) Walking(getting 8-10k daily steps) If you do that while eating 500 calories less food than your maintenance calories, the fat will fall off your body. Lastly, have Patience. It’s a slow journey and statistics say 90+% of people that lose a huge bunch of weight put most of it back on. It’s a lifestyle change. You’re going to continue eating similar foods once you’ve lost the weight, you’ll just be able to eat more of them and have a cheat meal here and there.
It took me 2 years to lose 25 lbs and alanah gives some great suggestions. Especially food is a big part. I started cooking all my meals from scratch and that made a HUGE difference. And find a fun active activity like riding a bike or rollerblading or skipping that makes being active more enjoyable.
Great job! Getting off the Standard American Diet is a very hard thing for everyone. My journey is for health and weight loss, and I'm my 5 years I dropped 85 pounds of fat (almost 300). I've learned soo much and recovered so much of my health from changing my diet by getting rid of ultra processed food. My direction took me in the carnivore, keto, nsng, hflc whatever you want to call it. The Diet that works is the one you stay on and loose weight (proper) on. Hell, I'm almost 40 and I have abs, and run circles around 20 yr Olds. Great job Alana!
Last year on May 15th I decided I was gonna start losing weight and getting in shape. Im 6'3", started at 400 lbs and on March 4th of this year I hit my lowest weight of 264 lbs. I've gained a little since but I'm trying to build muscle at this point. I didn't start a fad diet or anything like that. I still ate fast food and everything I just ordered less than what I'd normally eat and I stopped drinking anything with sugar in it. So I still drink soda but it's zero sugar, plus lots of water. Also by going to the gym or VR headset workouts almost every day. Anyone can lose weight. You just have to really go for it. You're gonna sweat, and be uncomfortable alot, but that means progress. I still got some ways to go but congratulations to Alanah! Its a very satisfying accomplishment when you reach a goal like weight loss.
This came at the right time for me 😌💫 I have gained a lot of weight the past while. It’s my own fault I haven’t been as active, working full time, studying 20+ hours a week, I just fell into a bad routine. Many of my clothes don’t fit it makes me want to leave the house less. I have said once my classes are finished at the end of this month that I plan to move more and eat better.
Ketto is a quick way to lose weight. But it's not a safe diet long term. I recommend 3 months tops with heavy supplementation. I did it for six months no supplementation. Lost 30 lb. But it took a massive toll on my mental health. I just got angry and agitated all the time. Turns out that Potatoes are a serotonin food, and keep you happy..
I have an extremely limited diet due to various health issues. (Celiac, microscopic colitis, autoimmune disorder, etc) I focus mostly on protein as well. My biggest issue snacking. If I have snacks in my office I will eat them. I have to leave them downstairs/in another room or don't buy them at all.
Great video. Just about everything you mentioned has worked for me too. Small incremental changes over time are the way to go. They become routine and you do what's good for you without even thinking about it. Meditation is great bang for your buck too. A short mental exercise once a day really helps with the physical stuff. Lots of free resources out there. Again, ace video!
I just started hitting the gym again after like 4 years, and I've always struggled with losing weight, ive always been bad at diets/consuming proper nutrients, but im excited to try and do things properly!!
Using a "Gamification" style seems like such a ingenious way of conveying health and fitness. I'm almost hitting 40 and need to start making some changes. Thanks Alanah
Hi, first congrats on the weight loss and feeling better! Second, I’m trying to find a routine that will work for my wife(who also hates cardio) who wants to lose weight without being super intrusive. I was hoping for a clarification for your lifting. You do a push day, lower body, cardio, pull day lower body cardio. And then for the lifting days you do four exercises of each type with the rep scheme you described in the video?
What has really helped me is to make the goal the process, not the result. The goal isn't to lose 20 lbs, its to eat 1800 calories a day. What results from consistently eating 1800 calories a day will be the weightloss. Since I made that change I have been able to keep a much better discipline. It is one day at a time.
If you can invest in a walking pad, I highly recommend it. Also a pair of light dumbbells, some resistance bands or ankle weights are great to train at home. There’s hundred of workout videos on RUclips to get you started.
Congratulations on reaching your goal! I always like to have an extra reward in mind when aiming for a longer term goal, something simple but also is an extra motivator on that eternal dopamine chase. :D
Love the cardio advice! I also make 'excuses' (it's true... but it's also an excuse- I have nerve disabilities that makes the very act highly destructive to my already overworked bones) for why cardio is bad for me. But I like to hear you say you need it anyway, it's highly inspiring to hear!
I get this, I love dancing so I usually just stick on some music and dance while mixing that with small frequent bouts of weight lifting along the way and that seems to work really well!
![the truth about my boxing match... [FULL FIGHT Alanah x Mika Creator Clash 2 match included]](http://i.ytimg.com/vi/jutLaQeo9rQ/mqdefault.jpg)
Use my code ALANAH to get $5 off your delicious, high protein Magic Spoon cereal by clicking this link: sponsr.is/magicspoon_alanah
I've heard of Magic Spoon before, but for some reason, this is the first I've heard about how high in protein and how low in carbs/sugar these cereals are compared to big brand cereals. 13-14 grams is pretty impressive. I eat Honey Nut Cheerios practically every day for breakfast (my cooking skills are non-existent and I'm very much not a morning person, so I want something super quick and easy). To get close to the same amount of protein, I'd drink a second glass of milk usually. Might give this a go to see if this small little healthy change can lead to other healthy changes going forward.
No joke this is my favorite cereal its just so expensive. I might have to take you up on that discount.
Welp I really wanted to but they make the minimum you can purchase be 4 boxes and with shipping and tax thats an extra $9. Even with the -$5 you are paying $10.50 a box. Thats more then it is in Walmart. They only make it cheaper if you sign up for a monthly payment plan and I dont support business that use that tactic to profit off of people who forget to cancel. If you got merch Id rather support you directly and buy a T-shirt or gym bag or something.
Congrats on the sponsorship!
@@Dracobyte you mean spoonsorship. Lol
your final form is to become a Muscle Mommy!
“If you”re not doing any exercise you kind of have to limit the amount of pasta that you eat” I felt this in my soul
that's it, I'm out.
never!!!!!
Orrr you could cut out all of the complex carbs, replacing them with more healthy fats and proteins. No calorie restriction required.
You're literally the best friend who everyone wants to have. Thank you for being so honest, real and human when it comes to taking care of yourself! This is the jump start I've been looking for ❤
This is so kind, thank you!!
Lost 80 lbs at 40, now going to school to teach yoga. It’s so fun and such a fantastic journey! I really love being healthy and wish I did it at an earlier age, but I love encouraging others just as much as doing it for myself
you know, this migh actually make me try and lose weight, cause while im not like suuuuper fat, it's definitely affecting my mental and physical health
thanks for the vid, Alanah, and great progress!
If it’s negatively affecting you, there’s absolutely 0 downside to making a change!
Congrats! And fantastic advice!
It's affecting me. And more than i thought. When i'm eating carbs depression and brain fog are my second name. Even if i eat small amounts. I just never knew it because I never before eaten no carbs.
13.63 kilos. Very nice, and congratulations. It’s always hard getting back into a healthy routine. I’m 39 now and getting older makes it even more difficult.
Preach! I have a set of kettlebells at home and I love the routines, but it can be difficult to commit.
Just turned 40. Definitely difficult to lose weight (quickly) without energy plummeting and losing hard-earned muscle as well.
I've personality found that every time I try to adjust my diet to lose weight, I go too fast and end up getting super hungry. The best thing that's worked for me is adding movement while keeping intake as close to baseline as I can. Slow, but I find I'm able to maintain much more consistency.
Turning 48 next week and am constantly aching, but if I can do it, you can do it!
Yep. I am 41 with a gym membership but am severely slacking. Seeing a trainer once a week is the only thing keeping me even slightly consistent.
It took me 2 years, but I successfully shredded off around 70 pounds. Found jiu-jitsu and fell in love with it, which led me to pursue an overall healthier lifestyle. One of the most important things my coach ever told me was it’s okay to eat a cookie. Just don’t eat 40 cookies.
Thank you for this video, I have been on a new fitness for about 8 months now (previous attempts on and off for years) to both loose some weight and also gain muscle that has been a struggle at times when I think I'm just not seeing results fast enough. Hearing your timelines and process is so helpful for my mental health because so many resources out there are so big on quick gains or quick losses. Its nice to hear that not everything is just quick drastic changes, but little things like slowly reducing calories (to a reasonable number), increasing protein, workouts all add up to progress.
You got this :)
Hey! Congrats on your fitness journey. Just keep in mind that the number on a scale can be misleading when trying to lose weight while simultaneously gaining muscle. For example, if you lose 5 lbs of fat and gain 3 lbs of muscle, the scale will only show a loss of 2 lbs.
Keep up the good work!
@@davidleatitagaloa2119 thank you!!! I will keep that in mind!
The biggest thing is knowing what will motivate you’ll and also something keep up.
I weighed 320lbs December 2018. Started IF and just walking, got down to 180 by April 2020. I’ve kept it off and now I have been lifting. I never plan to go back to how I ate before.My brain won’t allow it. I can’t or I gain weight back very quickly. I don’t even have cheat days.
Sounds like a steep cost but as someone who was obese from age 11 to 28, I refuse to go back to that type of lifestyle.
I also heavily rely on my smart watch to keep me motivated and active. It’s pivotal in keeping me on track.
Glad you found what works for you!
congratulations... 320lbs to 180 lbs. is quite an accomplishment.
How much were you walking to lose that much? That's absolutely incredible, proud of you :)
@@coleG112 5 miles every day, no matter the weather.
@@SPARTAN2842 major W
That is BRILLIANT!!! Keep it up!!! If you ever need more motivation know that you've inspired all of us. Bless you
Congrats! I hope you’re feeling great!
I really appreciate how you approached this video. I have a weird relationship with food and my body weight, so I appreciate you talking about weight loss from a perspective of health-not from a “weight loss *is* health” way (that often comes with guilt, at least in my experience) but from a “weight loss can come alongside health and fitness” perspective (at least that’s how I took it). You’ve given me a bunch to think on when it comes to health and the way weight can factor into it. So thank you, truly
Hit 27 years old and realized I needed to make a change. With casual exercise (3-4 days a week for 1 hour, no pop/energy drinks and disciplining myself when I eat, together I've lost 40+ pounds in 3 1/2 months and have felt amazing! Always great to see/hear about others weight loss journey 😊
The last advice about not rushing should be something we always keep in mind
Wonderful advice!! And can attest - been using Supernatural VR for 6 months and it really makes you forget you’re doing cardio (which I also hate)
Honestly just one of the best weight loss / workout "guides" I've ever seen. It's so much about the mentality and about approaching things methodically and at a realistic rate so that you don't get discouraged and quit or just damage yourself in the process. Ultimately when you approach it with that mentality the actual actions you need to do are somewhat secondary, whereas it seems so many people (both those giving and receiving the advice) get hyper-fixated on perfectly following a plan. Kudos Alanah.
Thanks for making this seem more realistic/achievable than other channels I've checked out over the last 6+ years
as someone who just started to going to gym for the first time in their life (i'm in my mid 30s) and trying to figure out my getting fitter/healthier/lose-some-weight plan this was very helpful! Thanks for sharing your journey, super inspiring!
Awesome video. One thing that I've learned with some of my aging millennial brethren is that it helps massively to develop a relationship with yourself such that you know what cardio intensive activities/workouts you enjoy. Slowly if needed but surely throughout your teens and 20s if possible. There's a lot of research coming out that shows very clearly that Cardio routines greatly increase longevity and happiness if practiced regularly, and if you know what you like then you're tee'd up for success when you can/want to get the routine going
Thank you for being so open and honest. Much respect ❤
Thanks for all of your experience and advice Alanah. This is definitely a vid I’m going to return to as inspiration to keep going towards my fitness goals
This was actually really insightful. Thanks for sharing. I had noticed your weight loss and though our weights are vastly different and I never considered you "overweight", I'm glad you achieved your goal. I also love chocolate and hate cardio, so I know the struggle.
Lost 59 kilos (130 pounds) over 18 months. Totally nailed it Alanah. The important thing is to find something you enjoy doing, and then just keep at it. Getting started is the hardest thing, but at the changes start rolling in, you’ll be more motivated to crank up the challenge, or even to just keep going.
Just believe you can do it :)
Great video Alanah! 😊
Hell yeah dude, huge congrats!!!
@@AlanahIRL thank you!
Thanks so much for this. I've been on a weight loss journey this year, and have lost 30 lbs since January (starting from a much higher weight). But what has worked for me this time vs. many failed attempts in the past hss been exactly the things you talked about. Trying to take things slow and not aim for a crazy deficit. Prioritizing protein. Really just making small changes that are actually sustainable. Also, strength training is freaking amazing. And for anyone else who (like me) has not historically done much, pro tip: building muscle can help boost your metabolism, meaning you don't have to aim for as much of a deficit to burn fat. Anyway, thanks for sharing some realistic, practical, actually healthy advice!
I have been on the weight loss journey too. I have lost 46 pounds so far and feel so much healthier and have lots more energy. I remember looking at photos of myself and it was a massive wake up call for me.
Thanks for sharing this with such a holistic and open-minded perspective. I hope it helps someone else if they are wanting to make changes (for the right reasons). It is always great to hear another voice deconstructing the 'getting bulky' fear around weight training.
Congrats on your progress, Alanah! I started working out in January and am down 10lbs.
I always really appreciate how straight forward and sensible your videos are when talking about health and life in general. It was great to hear your thoughts with weight loss and having an achievable goal, too. After a serious injury, my body is still getting back to what it was, and your video was a comforting reminder it's okay to take things slow and steady. (Slow, Steady, and Sensible!) My goal is getting my strength back, then improve from there. Thanks to your protein discussion, too, I realized why I look for lunch earlier on the days I have avocado for breakfast vs. peanut butter -- far more protein with PB! Avocados are amazing, but it's a good reminder to be aware of protein with meals, particularly breakfast. Thanks for a great video as always!
I went through a class recently and one of the units was about goal settting. If you go in just saying “I want to lose 50 pounds” that’s a broad goal. But being more specific, identifying the benefits (what you get out of achieving the goal) and potential obstacles and how to overcome them really helps (the class went in to more detail obviously lol). I let my wellness slip a bit and I need to get back on the wagon. I found your video inspiring and realistic. The things you mentioned are honestly doable for most people even with busy schedules. Thanks for sharing!
Great points. I learned this as setting "measurable goals". Rather than the broad, end-result, you work on it in the _near_ sense. Rather than "lose 50", it's "lose 10 first", then you adjust for the new goal. This way you're also giving yourself a process and history of successes to feel positive about instead of a long journey.
Thanks for posting this. I'm an emotional eater so I've been up and down this rollercoaster a few times before.
I have watched a lot of videos to try to inspire me to get off my butt and lose the weight. But hearing your perspective was really helpful, especially the fact that it will take time. Everyone wants to lose it fast, but that isn't always possible. Thank you for this video.
That pasta comment hit my soul. Huge congrats though you accomplished a great feat and in the process have inspired me a little too
In the UK it’s mental health awareness week and the theme for this year is “movement” so good timing with the video. Big or small moving can make a big difference to physical and mental health. Great to hear your progress and the balance between trying to make working out fun and breaking up your days to keep it interesting. Congrats and spot on with the routines only way to stick at it 👍
This was excellent. This is a space that I am well-educated in and have a lot of experience with trying, failing, and succeeding in, and I’m not sure I have anything to add.
Kudos to you for being willing to talk about it.
Congratulations on the weight loss and thank you for posting such an honest vlog,it is appreciated as somebody with weight struggles
Currently going through my weightloss situation and the proteins are what get me, I try to eat more protein but I forget to eat sooo often, but the gamer mindset thing actually is a really good idea dude, thanks for the video!
Congrats on your health journey! My journey has slowed down to a halt due to my boys being born. I feel motivated to get back to it now after hearing your story!
Great to see this inspo and advice making a difference for people in the comments. As a part-time gymbro, it’s easy to forget a lot of seemingly obvious tips are still things many don’t know or haven’t heard in the right way. Parasocially, congrats on your journey - a snac at any size!
I remember when I saw your updates training for boxing, I was in the middle of losing 30 pounds in two months. I regained 40 pounds, and now I’m back to being about 15 pounds down.
Lesson learned: going fast may mean that your bad habits come back with a vengeance. But at least my weight lifting habit has stuck around!
I'm not a person of habits and I know that is highly detrimental for a lot of aspects in my life. I've been thinking of gamifying some of the habits I do want to take on and hearing that this is exactly the way you motivate yourself to exercise is very validating and motivating for me. Thanks for sharing your weight and exercise journey Alanah!
Keep it up girl! On the same journey. Love the videos as always
Gj Alanah. Just keep doing you. You’re always killing it
Your best video ever. Much appreciated this.
Thank you for this! So timely for me as I am about to start my journey of being healthier!!! Congrats for all of your successes and here’s to health!!
Great video, and one I wish I’d had two months ago! I’ve been on a health kick recently and there were a lot of tips here which are very useful for anyone starting out.
One thing I will add - if one is resigned to home workouts (personally I simply couldn’t face a gym) and you’re looking to do strength focused workouts: get a pair of dumbbells anywhere between 5 -10 kg. If you’re new to exercising get the lower band - you can always increase your reps. For actual exercises, there are tons of videos on RUclips, and you don’t have to look far.
One thing I’m glad Alanah stressed is protein intake. I could not _believe_ how much protein the human body needs when I eventually looked into it. 1 g to every kg of body weight is a good rule of thumb. The minimum should be 0.8 g per 1 kg. As far as I can see, for serious weight loss/muscle gain, the only financially viable option to achieve this is protein powder.
Anyway, thanks again for the vid!
Awesome progress and video, Alanah!! 👏🏼 Both your diet and training advice were on point here and similar to what I’ve found works well for me. 🎯
Glad to hear it :D
I’m on my way with my weight loss, not long after Covid and heart inflammation, I ended up with a spinal injury, nearly 2.5 years of almost being bed bound. I’m currently 36kgs down, so nearly 80lbs. This has been done through intermittent fasting, calorie restriction, and increasing exercise and resistance. I still have a lot of pain from my spine, but still going strong, it’s been a total life style change, and I will second the idea of protein being key, lots of protein helps keep me feeling full.
Good luck to others on their weight loss journey.
Thanks for having healthy, level headed talk about this!
Number based goals can be discouraging short term, because even if we burn the fat, muscle growth is going to make the number go up so people feel like they aren’t progressing
Well this was thorough wholesome! Thanks for the honesty about your experience and the helpful advice!
I have found using a treadmill fun for one reason: music.
Vibe with the music in your headphones, try and step in time with it, or sort of mini dance along, almost like someone low effort awkward rocking out at a gig. Almost like don't make it about the treadmill, make it about something else and you also happen to be on a treadmill. Same goes for the using the cycle machines.
Doesn’t work for me 😂
Or if you game, the Nintendo Switch.
Great stuff Alanah. I've gone from 88kg to 74kg since January. I didn't realise how easily mood and mental health can affect my eating. Been going through a rough patch recently and have noticed my progress slowing down alot. Things will get better though!
Love the message you give in this. It's all about health and improving how one can feel in their own skin. Thank you for this video, it should be considered public health service!
I'm pregnant right now, but eventually I cannot wait to get started on some of the things you've brought up here. Yes!! Cardiovascular health is so important. My system is under more pressure right now and its been a great reminder to maintain and strengthen it. Getting winded up a hill again is not fun haha. Great work Alana! I love the kindness you give to yourself and recommending it to others.
Weight lifting is SO important. Even if all you can do is the bar. Find a barbell exercise you like and own it! I love me some deadlifts, but a lot of people love bench press or overhead press. But getting in there is the most important part. The bulk you did was really stunning, and coming off and returning to a normal diet is no easy feat.
I started using Supernatural VR right after you mentioned it on the FPS podcast and it’s now my workout on days I don’t lift at the gym for cardio. Such a great suggestion.
Well done! Mental/physical health is a journey worth taking. I've been afflicted with various injuries and understand the ups n downs. I'm currently almost back to my healthiest size 🎉.
I bought a rowing machine a few months ago and already lost a bunch of weight. Rowing works about 85% of your muscles. I was always fit and never got over or under my weight of 55kg. I had a hiking accident in 2019 and after I was healed up, I got lazy and it didn't help that it was the middle of the pandemic and we couldn't go out with our hiking group every 2 weeks. When even my husbands shirts started to become a tighter fit, I woke up. :D
A colleague recommended rowing and it's awesome. I live near a lot of lakes and will definitely get an actual rower down the line.
Alanah was bangin b4 and shes bangin now. Every1 of us is beautiful as long as ur happy and healthy love you all!
I have been doing great work since July 2023, too. I've been greatly reducing BMI and changing weight class from obese to overweight and soon to normal.
Mine is all dietary so far. It's my lowest in fifteen years or so. My entire adult life has been overweight or obese. We fix things now and feel better than ever.
So nice to hear someone speak about good practices and habits vs Ozempic and zinc pouches nonsense. Good on you. No sure on the age of your average audience but age also plays a factor as your metabolism slows as you age , especially if you have not kept good habits.
Also I know that years ago (Funhaus days) you had spoken about an illness or condition that made you have low energy and very tired, do the weight have an effect on that or does it not make a lick of difference?
I agree with you. The biggest mistake is people taking on regiments and diets that are not sustainable for them. They key is don't think you're failing by not meeting a certain regiment. Everyone's body is different, everyone are at different stages of life and health, the key is just finding what YOU can repeat, and that's where you start. Glad to see you're feeling better, it's been great seeing you talk about this stuff!
You are such a Genuine person! With great advice and good looks lol but you seem honest and down to earth. Just the perfect combo for a friend
Solid advice. One thing I'd suggest is look into Zone 2 cardio. Another is (just found this out today), you don't need to always lift heavy to build muscle/strength. Lifting "light" to 1-3 perfect form reps before failure is as beneficial. All comes down to muscle stress, time and what look you want to achieve.
I think different people have very different relationships with carbs. For me, if I eat the same of amount of calories of carbs for breakfast vs. protein/fat I react completely different. If I have carbs for breakfast I will be starving by 10am. If I have protein/fat then ill forget to eat lunch because I'm not hungry. Realizing that made the biggest difference for me. Sticking to a calorie goal became way easier for me when I wasn't hungry all the time.
I gained a good amount of weight when my mom had a brain aneurysm in 2020. She made all my meals, so when she was in the hospital for months I pretty much only ordered fast food and it was also on of the only things that brought me comfort especially during the pandemic. I was always skinny and never had to worry about weight, but ever since then it's been a burden so im trying to do better, thanks for making this video
One internet stranger to another, I'm rooting for you. In terms of meals you can try making, I'd recommend getting a slow cooker if you can. You can toss whatever into it, leave it alone over the day, and get something reasonably tasty out of it around supper time.
I recently hit my weight loss goal of losing 75 lbs., going from 255 to 180 (and actually lost another 5 lbs. to 175 now before I found where I could add calories back in to stabilize and not gain again). Took me 18 months and 1 week for the 75 and that extra 5 lbs. was lost in month 19. I SOLELY changed my diet, just eating less (not *necessarily* better). I was losing on average 1 lb a week with 1200-1600 calories a day. My doctor used the phrase once "Weight is lost in the kitchen, not the gym", and I used that principle as my guide. I didn't count calories, I just started being more aware of how many calories I was consuming and trying to keep under a certain amount. That even includes random snacking and dining out on weekends.
I will say that getting used to eating less can be a major hurdle in doing this, as Alanah mentioned. I did get "lucky" with a 5 month bout of SEVERE depression leading me to eating less right as I started. I just had to eat more than I was while depressed, but less than I did originally when I was able to pull myself out of that depression. Obviously, this wasn't a healthy course to weight loss (0/10 do not recommend), and I almost didn't make it out, but I have to acknowledge that it did help in this one very narrow aspect of my life.
Also, everyone's body is different. What worked for me won't work for everyone based on their biology. I'm just super happy that I've maintained my self-control enough to get back a body I haven't had in about 16 years.
Edit: Oh, and I did start with the big weight loss goal of losing 75 lbs. to get back to 180 lbs., but I didn't set myself a failure state (e.g., lose the weight in x months). I just did my best to maintain my downwards trend. It was only in that last couple months when I was near my goal that I realized I was averaging 25 lbs. every 6 months and wanted to make sure that last 25 (which were the hardest to lose) was lost by the 18 month mark. And guess what? I failed and needed that extra week past the 18 month mark to reach the goal. It's maintaining the mindset of "I didn't hit the goal, but that's OK because I'm still on the way there." Like, give yourself some GD grace. You're human, bodies are stupid, and changing habits can be freaking hard.
Awesome video! It’s definitely important to have achievable goals and being consistent about it.
I don’t watch all your videos but I watch your stuff here and there and noticed maybe a month or two ago that you looked particularly slim(in a healthy way) so I’m not surprised to see this. Congrats on meeting your goals! My weight fluctuates a lot too and I know how hard it can be to get going back in the direction you want and then maintain that.
Awesome work! Looking great! And good for you! Been going to the gym for a little over a year now myself and have been very happy. Its just so good all around
As far as I'm aware, weightlifting is the better way to lose it so it works out. I also don't like cardio lol. The thing that I felt I got from it was endurance and finally being able to run/job but it's also good for just general health of course.
Thanks for the video, especially one where you are saying it in a your perspective way rather than just demonizing fat. My new weight set point has gone up 10kg since moving in with my partner. I used to walk every morning to get a coffee, cycle to get my groceries etc and my diet has changed because of our different food preferences and intolerances. I'm trying to reintroduce more of that movement into my life again to slowly get to a lower set point.
Amen , words to live by, I tried the taking it slow bit, Alanah talked about it in a stream a couple of years back , I’m not where I want, but at least I’m better.
Exercising was good, until I injured my knee.
Quitting sugar and soft drinks really helps, and reducing spicy foods(I used to Hot Ones it every day) makes me go about my day better .
Congrats on the progress, slow and steady lifestyle changes FTW! I've found something that's really helped me is just using a food logging/calorie counting app. I love it. Gamefying my caloric intake, and checking the mix of protein, fat and carbs has made it much more enjoyable for a geek like myself. Also helps me stick to my goal, and makes me less pissed at myself when I'm too busy to fit a workout in.
You look great! Dad is proud.
Alanah great inspiring advice. Thank you for sharing, I needed a positive story as I am about to start on my own "get healthy" journey ❤
Good for you! I do cut and bulk phases and went from 210lbs to 202lbs in about five weeks. I prefer be leaner as someone who doesn’t like to each much. You look fantastic girl! Keep it up!
The biggest thing I’ve learned through going up and down in weight for the last decade and never getting down to what I wanted is:
Don’t set your Calories too low
Consistency
I was always around 25-30% body fat my whole adult life and having a reason for wanting to lose the weight has made a huge difference.
Two of my grandparents died in the last 7 months and now I want to be around as long as possible for my kids. I’ve lost 15kg and have about 10kg to go till I’m around 12-15% body fat.
High Protein diet
Weight training(even 2 days a week)
Walking(getting 8-10k daily steps)
If you do that while eating 500 calories less food than your maintenance calories, the fat will fall off your body.
Lastly, have Patience. It’s a slow journey and statistics say 90+% of people that lose a huge bunch of weight put most of it back on.
It’s a lifestyle change. You’re going to continue eating similar foods once you’ve lost the weight, you’ll just be able to eat more of them and have a cheat meal here and there.
It took me 2 years to lose 25 lbs and alanah gives some great suggestions. Especially food is a big part. I started cooking all my meals from scratch and that made a HUGE difference. And find a fun active activity like riding a bike or rollerblading or skipping that makes being active more enjoyable.
Great job! Getting off the Standard American Diet is a very hard thing for everyone. My journey is for health and weight loss, and I'm my 5 years I dropped 85 pounds of fat (almost 300). I've learned soo much and recovered so much of my health from changing my diet by getting rid of ultra processed food. My direction took me in the carnivore, keto, nsng, hflc whatever you want to call it. The Diet that works is the one you stay on and loose weight (proper) on. Hell, I'm almost 40 and I have abs, and run circles around 20 yr Olds. Great job Alana!
Last year on May 15th I decided I was gonna start losing weight and getting in shape. Im 6'3", started at 400 lbs and on March 4th of this year I hit my lowest weight of 264 lbs. I've gained a little since but I'm trying to build muscle at this point.
I didn't start a fad diet or anything like that. I still ate fast food and everything I just ordered less than what I'd normally eat and I stopped drinking anything with sugar in it. So I still drink soda but it's zero sugar, plus lots of water. Also by going to the gym or VR headset workouts almost every day. Anyone can lose weight. You just have to really go for it. You're gonna sweat, and be uncomfortable alot, but that means progress. I still got some ways to go but congratulations to Alanah! Its a very satisfying accomplishment when you reach a goal like weight loss.
This came at the right time for me 😌💫 I have gained a lot of weight the past while. It’s my own fault I haven’t been as active, working full time, studying 20+ hours a week, I just fell into a bad routine. Many of my clothes don’t fit it makes me want to leave the house less. I have said once my classes are finished at the end of this month that I plan to move more and eat better.
I listen to full albums of my favourite bands while doing treadmill, helps with taking the focus from something boring to something I really enjoy :)
Ketto is a quick way to lose weight. But it's not a safe diet long term. I recommend 3 months tops with heavy supplementation. I did it for six months no supplementation. Lost 30 lb. But it took a massive toll on my mental health. I just got angry and agitated all the time. Turns out that Potatoes are a serotonin food, and keep you happy..
I have an extremely limited diet due to various health issues. (Celiac, microscopic colitis, autoimmune disorder, etc)
I focus mostly on protein as well.
My biggest issue snacking. If I have snacks in my office I will eat them. I have to leave them downstairs/in another room or don't buy them at all.
Great video. Just about everything you mentioned has worked for me too. Small incremental changes over time are the way to go. They become routine and you do what's good for you without even thinking about it. Meditation is great bang for your buck too. A short mental exercise once a day really helps with the physical stuff. Lots of free resources out there. Again, ace video!
As a personal trainer, it’s super cool to see actual good information being shared for a change
As someone still TRYING to lose about 20kg, I'm glad to hear you managed to achieve your goal! But man it's tough to keep at it...
I just started hitting the gym again after like 4 years, and I've always struggled with losing weight, ive always been bad at diets/consuming proper nutrients, but im excited to try and do things properly!!
Using a "Gamification" style seems like such a ingenious way of conveying health and fitness. I'm almost hitting 40 and need to start making some changes. Thanks Alanah
Can't congratulate you enough. You look good, way to go, girl!
Thank you for the advice. I recently found out I am pre diabetic so I have to change my diet and exercise more.
Hi, first congrats on the weight loss and feeling better! Second, I’m trying to find a routine that will work for my wife(who also hates cardio) who wants to lose weight without being super intrusive. I was hoping for a clarification for your lifting. You do a push day, lower body, cardio, pull day lower body cardio. And then for the lifting days you do four exercises of each type with the rep scheme you described in the video?
The lifting days ARE the push days, pull days, and 2x lower body days. Those are all weight lifts. I usually do 4-5 excerises, 3-4 sets of each.
@@AlanahIRL awesome, thank you for the reply i can definitely work with that.
What has really helped me is to make the goal the process, not the result. The goal isn't to lose 20 lbs, its to eat 1800 calories a day. What results from consistently eating 1800 calories a day will be the weightloss. Since I made that change I have been able to keep a much better discipline. It is one day at a time.
100% this!
i’m good at weight loss but awful at figuring out the gym as an introvert. thank you so much for a guideline!!
Do home body weight workouts and get resistant bands/ropes. Can star jump or skip if u hate walking or running
If you can invest in a walking pad, I highly recommend it. Also a pair of light dumbbells, some resistance bands or ankle weights are great to train at home. There’s hundred of workout videos on RUclips to get you started.
Congratulations on reaching your goal! I always like to have an extra reward in mind when aiming for a longer term goal, something simple but also is an extra motivator on that eternal dopamine chase. :D
Nice! Looks great on you. Congrats! I also lost 12 kg over the past 5-6 months. Feels great. Keep it up!
Congrats :D
I really enjoyed that Alanah. A nice aussie chit chat.
Saving this to watch later. I'm struggling with my appearance so bad. You're an inspiration ❤
Love the cardio advice! I also make 'excuses' (it's true... but it's also an excuse- I have nerve disabilities that makes the very act highly destructive to my already overworked bones) for why cardio is bad for me. But I like to hear you say you need it anyway, it's highly inspiring to hear!
I get this, I love dancing so I usually just stick on some music and dance while mixing that with small frequent bouts of weight lifting along the way and that seems to work really well!
Great watch as always and keep up the great work 👊🏿