The lean bulk has ended, and it’s time to get to 10% body fat! In this video, I share 5 rules I'll be following as I get my body fat percentage down to 10% and ones I recommend you add to your routine! -Mario PS. After you finish this video, check this one where I cover 5 habits for getting lean: ruclips.net/video/FkC86bSVAzY/видео.html
1. Reduce or eliminate "added" sugar and minimize natural sugar. (Probably most important). 2. Watch your empty carbs and focus on some complex carbs with a watchful eye on not indulging. 3. Caloric deficit (just don' eat so much and check out your BMI to keep track). 4. Work out - Weights/Cardio/Calisthenics/walk. Simple.
This is very close to my regime. 1. No sugar 2. No snacks 3. No gorging. When I'm full I'm full, doesn't matter how tasty that last byte is, I'm full, leave it on the plate. 4. Make sure i get my 2g per kg bodyweight protein per day + Weight training + Walks/hill hikes Once I cut out the sugar, after about 2 weeks sugar cravings went away, after I stopped gorging, after about two weeks I noticed, that i can't eat as much any more, and that my daily skyr portion and protein supplement can be a challenge to eat. Nowadays, I am still on a downward trajectory without obsessing over calories. I'll have a burger or a pizza occasionally, perhaps I'll have one of each every week. Feeling lucky, that I have found this program for myself, where it's not too difficult, not frustrating, it's working and I can maintain it.
@@kedabro1957 It's a skimmed milk dairy product, that's sort of half way between yoghurt and cottage cheese. It's a great source of protein with relatively low caloric content, without it, I have no idea how I could ever get my 200g of protein per day. It's become quite popular lately in Europe: en.m.wikipedia.org/wiki/Skyr
All good except BMI does not work if you workout and build muscle. I have 30 ++ BMI when I am lean. So according too BMI - I am obese with shredded abs and veins.
Bro stop with the carb nonsense. Carbs are good for you, the only thing that matters is calorie deficit. Get your protein in and you can eat donuts the rest of the day
Through weight loss to stop being obese, I’ve discovered passion not just for fitness but also managing my own body. I’ve always been an avid gamer so taking what’s transferable, I almost see it as like a gamified daily activity where calorie tracking is almost like a score system, or a resource management strategy game. Through this mindset, got from 38% to 13% body fat. Best shape I’ve ever been in since birth. And eventually, sometimes you gotta stop gaming and start living. So after 7 months of hard cutting, I stopped sleeping properly, had high stress without even realising. So I took a 3 week diet break and feel fantastic and am back on the horse. Gained a couple kilos but who gives a shit? I likely put on some of my surpluses as muscle too. Just gonna make the cut to 10% a tiny bit more glorious anyway. And I say all this because you address this as a lifestyle with no ultimatums. Your mindset is so relaxed but practical when it comes to this and I’m trying to adopt this same way of living in my own way. Thanks for your tips, brother!
Yup Arnold Schwarzenegger says the same thing! When we played NES, our skill level would grow as we noticed ourselves getting further. When exercising, we notice our range of power gaining. It's quite intoxicating to level up your own skill/power levels. I'm aiming for 9001.
I thought of it the same way haha. I love making spreadsheets for videogames, but yesterday I made one to see what I'm getting better at (specially body fat %). It's pretty fun now!
@@jamessager5358 Hahaha I was literally thinking of making an app that congratulates you every time you reach a milestone (went 4% down body fat from 30 to 26 already, so pretty happy!)
This is the only guy I've come across that takes the psychological aspect of dieting, getting healthy and lean consistently seriously throughout his videos. If you've given _serious_ effort, you understand how important this is.
I recently unsubscribed from all ~500 RUclips subscriptions I had, and Mario is one of 12 that made the resubscribe list (along with complementary fitness channels Jeremy Ethier and Squat University). ✨🙌✨
Mario focusing all his videos on the two important stuff (caloric deficit, protein and resistance training) is one of the things that make me love the channel. If these things give 90% of the result, better make 90% of the videos about those.
Mario, you are one of the rare few who make the most sense, being logical but more importantly, realistic. The rule about using the app to plan ahead instead of to track after - I realise I often underestimate how much I ate and guilt makes me “lie” on the app - yes, I know that’s pointless…
I cant tell we have a qualifed coach here. The info provided is accurately presented. There is no one way to get lean. What clients who want to lose weight most require if accountability. Having someone asking us questions and encouraging to preserve. That's the key. Thanks. Subscribed.
I was slender for many years; and a lot of what I was doing naturally was the stuff you suggested. I'm older and fatter now, and need to get back. I do think a sort of boring repetitive, but healthy, diet works; and being real active. I think it is really dangerous to get into the making food "interesting" habit or to get too hung up on day-to-day results. I've tried semi-starving, and I definitely think that more food with more activity is the way to go, and just trusting the process, with patience. Thanks for your advice.
I have been stagnant on my fat loss for a while now but after hearing the important detail of liking I immediately dropped 2% body fat and somehow gained lean body mass. It's fantastic
During my cutting phase, I stuck to a clean diet. I did not allow myself chips, soda, sugary chocolate, cakes, pizza, you name it. What I found was not only that made the weight loss faster by a lot it also made my inflammation and skin breakouts go away. As I was eating cleaner food all the time, I was also fuller and less hungry. That is something I've always suffered from from having junk food. As no matter how much I ate I always felt hungry. It also made me realise how desensitised I've become to sweetness over the years. Fruits tasted better. Plain and simple. My friend gifted me a chocolate bar on my birthday and I allowed myself to have that as a once-a-year cheat meal. Like c'mon, it's my birthday. But right as I took the first bite I realised just how processed these milk chocolates taste. Couldn't bring myself to swallow it. Stuck to the 100% clean diet since. Doesn't matter if I wanna cut or bulk. It just works.
This video is so important and something i noticed myself. More calories eaten means more energy, more satisfaction due to eating more food, better training session, all while feeling better about yourself. It's a win-win.
Genetically I tend toward fat, so I have had to manage my weight my whole life. I'm 75 years old. Your videos are the BEST fat management videos I have ever come across! Thank you!
A relaxed go with the flow if that flow is what works best for you as an individual is spot on. Especially when combined with a forgiving attitude where you learn from your mistakes without becoming overly pessimistic or dissappointed. These apper to be two fundamental ingredients that lead to long term, successful discipline. Realistic expectations doesnt hurt either.
Love the way you communicate what to do. Very clear and no nonsense. Very beneficial and has helped me make strides in my progress of getting leaner and stronger
I greatly appreciate your recurring reminders to focus on consistency and the fundamentals. Even if it's redundant, it's what I personally need to hear more often than not. I find it very grounding and it's working for me, so thanks and keep it up.
Perfect timing! I especially love the last point. So many people trying to force some general best practises into their lives when those don't fit their own lifestyles at all, instead of incorpotating something that might be sub-optimal according to some research, but would fit just right in their strengths, habits and likes. As long as it's still in the right direction of course.
4:01 something that worked for me, is I cook everything myself, and I never prep a prepared plate in the fridge. I can’t microwave a Tupperware of food I have to get the stove out. And the stuff I can microwave is like cabbage I fried in it’s own juices with dried chilies and chicken breast. And money. I just got neurotic about spending money.
Dear Mario! Since I have been following your channel I changed my approach towards training and fat loss. I mainly focus on building skills and consistency rather then my physic. It payed out already. Thank You. 😊
Thank you so much for creating this channel. I cannot stress enough how impactful your videos have been for my weight loss journey. As a beginner who had no clue on how to lose fat and gain muscle, your guidance has been extremely helpful and valuable for my progress. Very thankful 🙏🏻
Point number 1 is what is leading to my current most successful cut ever. I'm losing weight without being hungry most of the time as I'm eating a fair amount of food but compensate by walking at least 15k up to 30k steps per day through walking or running on top of lifting. Though, I would disagree with making your food taste boring, I try to make all of my meals as delicious as possible while still being healthy and macro friendly, which in turn makes it so that I have almost 0 cravings and eat healthy most of the time.
When I became a Dad last year, it was INCREDIBLY difficult to maintain my training and diet - Since you are going to be in the same boat soon, could you do more videos for Dad's with newborns? The information out there wasn't amazing. Of note, I found it to be 'pure survival' and my advice is to not try and do anything drastic in that first year. Maintain your weight, scale back on the actual weight training and try to get lots of rest. Also, eat convenient versions of your normal food... For example, I went from making eggs and turkey bacon for breakfast, cooking chicken breast for lunch and making my own protein ice cream to instead having Pizza Pockets for breakfast (low cal, 10g protein and 2 mins microwave), buying already cooked BBQ chickens from the grocery store and buying low cal ice cream (Halo Top, Cool Way) and it made my life much, much easier at the cost of spending a bit more money. Thanks Mario!
Congratulations on becoming a dad! I'll do my best to incude some content for this specific situation. I'm sure recovery takes a hit if sleep is off which can impact training and also make eating habits harder to sustain.
Good video. Honestly, I've trained for 40 years, been natty, juiced, stopped all training, started again, tried almost ever diet fad.....what I've learned? Keep it simply, food and training. Spend a couple of days studying glycaemic index, protein metabolism. Hit each body part at least twice a week, not once, and change how you hit it, often, with good form. Avoid regular alcohol intake, always enjoy training, if you're not enjoying it take a break.
you answered for me something really crucial that i was wondering, thanks a lot. More walk and traing, and enjoy food still. That is good. I'll do that. Actually that is the way to go always i guess.
Yes. Thank you. You offer a range of options but really the individual must honestly engage and figure what works for them, as I have found. I am finding your channel very, very useful and encouraging.
i do not track veggies anymore , only protein fat and starchy carbs .... also i plan my food for the entire week on one afternoon with one big shopping day ; helped me alot to get nutrition in check .. no more impulsive shopping bullshit and stress anymore.
@@MarioTomicOfficial One thing I’ve always had a hard time with though, Mario. How do I know how many calories I actually burn in a day? I’d love to eat more, trust me. I’m usually between 1700-2000 calories a day (except Saturdays. I don’t measure macros on that day. Just making sure I get my protein) But I’d love to up my caloric intake if possible. Just don’t want to lose the vascularity I worked so hard to get
Man - this is sooo true! I was eating in a 300 deficit without moving too much (unless playing golf on the weekend) and sure I was trimming down a bit but my performance in the gym was suffering which was really demotivating as I was afraid of losing muscle mass. As soon as I added an extra 2-300, calories and started eating the right macros to support muscle growth and a healthy gut biome, I was able to have more energy to move about and my strength in the gym was not sacrificed all while I was able to trim down. Gl out there, kings!
Mario I want to say thank you so much for your genuine advice without trying to sell your audience. We really appreciate you and the advice you give from a good heart. May I ask, what step tracker are you using for your steps?
Great advice. Most mindlessly repeat the same theoretical ideas, often blinding with science, but you go further by basing your advice on personal insight from years of experience. Caloric turnover and a boring diet make complete sense
If you gained 2 lbs from 1 day to the next, it's just water weight fluctuations. If you gained 2 pounds since the start of your diet 6 months ago, you haven't been in a net calorie deficit. Stop crying! Put the cookie down!
I used to be a food addict. Last year I decided I am done being fat and it's time to clean up my system. I quitted sweets/added sugar kinda stuff and reduced my horrendous salt intake by a lot. Also reduced carbs and upped protein for the first time ever. The weirdest happened.... I kinda lost all interest in binge eating. I still like a good bite, but I hardly ever get hungry or even think about food. I have lost 35 pounds over 10 months or so, and I sometimes have to force myself to eat a bit, to not drop too much below my maintenance. Food really just left my field of interest - I don't understand how this could happen. Also for the first time I enjoy working out. I am literally looking forward to the pain and burning. No clue what switches went off ij my head, my main motivation was just "health"...
Thanks for all the inspiring information... I think everyone knows how to get where you are...the problem is having the discipline...my Aquiles heel is eating at knight...
Hi Mario. I used to spend hours at the gym on treadmill, working out heavy with weights, and measuring my BFI. I was able to get my weight down, but my BFI was always 22. Could never get it lower. I was always hungry and burnout. Hard to recover and got weaker. That's my problem today. I need to build strength.
At 52, how I eliminated SIBO, reduced 90 lbs, reversed my grade 2 fatty liver to normal, reduced my LDL cholesterol by 80%, reduced my waistline by 16 inches (from 46" to 30"), developed considerable muscle tone (esp abs, glutes, biceps, chest), reduced all visceral body fat, eliminated systemic inflammation, considerably increased my testosteone, libido & sex drive, significantly reduced brain fog & improved mental clarity, devioed all day sustained energy levels and most importantly regained my life back ! 1. Eliminated all simple carbs 2. Reduced high fructose fruits 3. Moderated complex carbs 4. Increased variety and quality of proteins esp lean proteins by nearly 60 % ! 5. Increased intake & variety of quality fats esp saturated & monounsaturated 6. Practiced intermittent fasting 7. Developed sleep routine discipline 8. Gradually moved from cardio to cardio + deep stretching / yoga + kegel + light weights + resistance + walks + swims + sports (indoor badminton + indoor swimming + squash ). 9. Found meaningful purpose/ goal 10. Worked on improving relationships 11. Worked on stress management via improvement of financial / monetary corpus.
I did not expect to get anything out of this video but thankfully I was wrong. I appreciated that you took the time to talk about the why behind each of your tips.
Great advice here. A lot of this will be individualized and although the same rules apply. We all have different levels of tolerance and adherence. Find what works best for you, not what works best for someone else.
This is so true, and something I need to remind myself every so often! I get a lot of ”healthy meals” suggested to me while on social media, and they are all so tempting. When I’ve started a new way of eating, sometimes you get all excited and go out and buy dozens of interesting ingredients for new fun meals…but then the reality is if you’re trying to make new fun meals, it’s time-consuming and you end up with a lot of leftovers that go bad, and you’re not even eating the actual way you want to. Basic meats, veggies, eggs, can be 90% of your food, and that is going to lead to better results and an easier way to maintain consistency.
I just retired and need to focus on losing my weight as #1. As always, I really like your concise no BS approach to communicated what you have learned, including a very good summary of pros and consequences. Thank you.
Funny you should mention "calorie planning" , i just recently started planning my meals a day ahead, instead of just tracking on the go. Already its made things a lot easier. It's efficient and it makes me even more accountable. I know just what I need to meet my calories and macros, plus whatever wiggle room i may have to fit in a piece of Godiva chocolate
Hah, Mario, I find it peculiar, that you mentioned the position of the scale. My cheap home scale can vary by 2 kilos, depending on where I place it and where exactly i stand on it. I always put it on the same bathroom tile. I have settled into weekly weighing, at that raster, you can already determine the trends in two or three weighings, and make corrections as needed. Thus far, luckily, I didn't really have to make any major corrections, have been on a consistent downward slope for the past 6 months. Today I am 38kg down :-) (sorry, I just have to mention it, it feels like such an achievement). Looking forward to shedding another 15-20 :-) Thank you for sharing your knowledge. It mostly feels like good old fashioned common sense, but it's sprinkled with gems of remarkable insight.
Hei Mario! Thank You very much for all the insights you gave me. I am reluctant to lose more body fat because I fear getting very irritable and overall a person that it is unfavourable to be around. Could you do a video about this issue?
I was FAT for abour 18 yrs. Started reclaiming my fitness in 2020, now a steady 13-14%bf with no effort for daily maintenance. I'm here to pick up tips on getting 10-ish %. Now I look and feel amazing. It’s been about 3 years, and although I've been at a decent weight for the last 2.5 yrs every year the physique looks better. It’s not that far off, promise you. If there’s one piece of advice tha I could add to whatever you find here on this channel, it would be this: Use the rule of 6's for time measurement. 6 seconds 6 minutes 6 hours 6 days 6 weeks 6 months... analyze yourself at these points if you must secs = how ypu feel when you start, 6 minutes = to remember this feeling and to stay in front of it for the rest of your life. 6 hours = how you feel after working out/training 6 days = how ypur body feels aftet a week, mentally factoring out the DOMS/(initial muscular pain from using "sedentary" muscles). 6 weeks = your first physical signs of progress, halfway through a 3 month block, you get to see yourself with tightened muscles. 6 months = real progress, your whole body has begun to change. After this point, every 6 months - 2 training/periodization blocks - is good to analyze diet and training progress on a macro level. Don’t be intimidated, you got this if you want it.
boring = good. yep. could not have said it better myself. i'm 55 and really trying to improve myself on a whole host of different levels and i'm sorry to say i have found the more boring and bland my diet is (for the most part) the easier it is for me to stay away from bad foods and only eat so that food is a source of fuel and not pleasure or at least not as much as it is if i indulge in the wrong foods (and we all know what those are these days). these days the vast majority of my diet is baked potatoes with no added fats except a tiny bit of extremely high quality extra virgin olive oil (expensive but worth it), sea salt, broccoli, cauliflower, peas, walnuts and a few fruits a day (mostly watermelon and red grapes) along with some sips throughout the day of fresh squeezed unpasteurized orange juice. additionally i do my best to practice omad or at least a 4 hour eating window. i don't do it perfect i have "bad days" but without any doubt the more religiously i stick to it the better i look and feel (including less heartburn) in addition to less mental issues (like depression, ruminating, anxiety and practicing other addictions) and general self esteem is dramatically improved. bad foods don't only affect your physical health i find.
This is why it is zero surprise that there is a huge correlation between fitness skills and business skills. Huge data tracking management and strategic planning.
I am fairly new to fitness and nutrition. I was wondering if these principles can be applied for efficient results (gaining weight and lowering body fat%) on a lean bulk phase. Especially the 80-90% part of eating whole foods, that are healthy. Love your videos, very helpful!
Awesome man! this is pure gold. The way you put the information is perfect. By the way, what do you think about not measuring calories? In fact, without noticing, I have been following all of these 5 rules in the new regime I started a month ago, and was finding myself very lazy to measure the calories all the time, that's why I decided to skip this part and not care too much about calories (i.e. being that accurate), btw my goal is 14-16% body fat, I'm somewhere between 19-21%
I don't measure my calories, but I have lost 25 pounds, and I'm starting to see my abs for the very first time in my life. I know I'm in a calorie defficit because I do track my weight everyday (on a spreadsheet with a graph), and although it doesn't always go down, the trend is clearly downward, at the beginning I was losing more than one pound a week, the last 2 pounds I lost took like a month. Also, since I'm very bad at counting calories I only take two meals in the day, doing intermittent fasting, I would have breakfast and lunch, and a protein shake after training, it was easier for me to cut dinner off completely than to have a healthy meal, but that's me.
Thanks for this. I would like to know how your advice changes for older guys. I’m 67, pretty fit, but would like to be 15% more lean than I am right now.
I learned all this the hard way, I tried a big calorie deficit and was exhausted for a week. I am eating now 1700 calories cause it allows me to have plenty of energy to workout. I walk 2 miles a day. My ending calorie count is 1550-1550
For me, I find eating 4 meals a day, around the same time each day has been essential. I do not count calories on a daily basis, but follow a meal structure. The first rule is a fist full of protein at each meal. Second, at least 200 g of fiber rich carbs. The more the better. Third, I may throw in some starchy carbs, depending on my mood. On days where I am amped, I will go more on the leaner end of the spectrum. While on other days, I will have a more calorie dense protein or some starchy carbs. This gives me flexibility and control. I still weigh myself and track trends. For me, it is about creating eating habits that can be used over a lifetime and helps avoid unsustainable diets. I do believe that there is a time and place for calorie counting, such as prepping for a com petition. The basis of this process is getting extremely lean, which in itself is not what the general population will do. Having items prepped in bulk is beneficial. This helps make the process easier. For me, it has always been about the path of least resistance. Many people do not enjoy tracking everything they eat and is not sustainable. I know eating fried chicken may not be the best choice. As an adult, we can make common sense choices. If there is a work or social function where the food choices are not great, it does not bother me. I make the best choices I can and accept it is one meal, nothing more. Next meal, its back to the structure. I have found that positioning meals that are filling, at around the same times each day, helped train my body to expect the meal is going to arrive soon. 30 minutes before a meal, I start to feel hungry. My body anticipates food is soon to arrive and insulin production increases. This also helps to avoid binge eating at night. I have been using this flexible method for some time and it works very well. As my body fat decreases, I ensure my neat is accounted for. Keep my steps around 10,000 a day and complete 4 days of dedicated cardio each week. This helps maintain my work capacity in the gym and helps with fat loss. I try not to be concerned so much with weight, but focus on body fat percentage over time. This is where tracking trends becomes so important. In the past, I counted every calorie that went into my body. Over time you learn what is in most foods and have an idea of what you are eating each day. Through trail and error, I learned what my TDEE was. As I put on tissue, this has changed. As a result, I would incorporate more fatty meats and starchy carbs during my bulk. Through tracking trends, it takes the guess work out of the process. I found with calorie counting everything, there were a few drawbacks. If I had 200 to 200 calories at the end of the day, I was going to eat those calories. Now, I do not worry about such things. Anyway, this is just my experience and recognize everyone is different.
Great information. Can you recommend a calorie tracking app? I have had success with eating protein, macros, general good clean eating with workouts but now at age 56 my old methods are not as effective. Might be time track those numbers.
I am always amazed at how some youtubers can string their thoughts together for more than 10 mins without a single moment of pause. Information overload😂
Hi Mario, excellent video. I am unfortunately in the position you were at mentioned at 2:37. I would be very grateful if you could explain what did you do to reset your metabolism?
If you hit a wall and it's hard to stay consistent it's a good idea to consider a diet break for a while or go for a lean bulk to gain more muscle and then when you do your next fat loss phase you can go leaner if that's your goal
Well done, sir. The online food-planning tool is very powerful. Construct my menu, magnet it onto the fridge, pull it off after dinner (signals the end of my day's eating); "rinse and repeat." And I always hit the like button!
The only thing that works for me (probably psychological) is OMAD. There's just something about not eating anything at all and putting my focus on work vs. trying to reduce my calories over multiple meals that works better for me. I struggle with protein intake though.
got recommended this vid through the youtube algorithm, was expecting something click baity, pleasantly surprised with some practical, unique advice though
Yeah the phasic approach coming clutch for me. I go from 20 to 15% in barely 4 weeks than i slow down to 0.5% BW fat loss per week and it works insane.
The lean bulk has ended, and it’s time to get to 10% body fat! In this video, I share 5 rules I'll be following as I get my body fat percentage down to 10% and ones I recommend you add to your routine! -Mario PS. After you finish this video, check this one where I cover 5 habits for getting lean: ruclips.net/video/FkC86bSVAzY/видео.html
Hi Mario, what happens when you are in a deficit and still not losing weight. I’m also type 2 diabetic?
You da man Mario
@@Marc-ip4ii Good question
how can i get in touch with you?
Marc if you’re not losing weight, you’re not in a deficit
1. Reduce or eliminate "added" sugar and minimize natural sugar. (Probably most important). 2. Watch your empty carbs and focus on some complex carbs with a watchful eye on not indulging. 3. Caloric deficit (just don' eat so much and check out your BMI to keep track). 4. Work out - Weights/Cardio/Calisthenics/walk. Simple.
This is very close to my regime.
1. No sugar
2. No snacks
3. No gorging. When I'm full I'm full, doesn't matter how tasty that last byte is, I'm full, leave it on the plate.
4. Make sure i get my 2g per kg bodyweight protein per day
+ Weight training
+ Walks/hill hikes
Once I cut out the sugar, after about 2 weeks sugar cravings went away, after I stopped gorging, after about two weeks I noticed, that i can't eat as much any more, and that my daily skyr portion and protein supplement can be a challenge to eat.
Nowadays, I am still on a downward trajectory without obsessing over calories. I'll have a burger or a pizza occasionally, perhaps I'll have one of each every week. Feeling lucky, that I have found this program for myself, where it's not too difficult, not frustrating, it's working and I can maintain it.
@@roxdegabba
What is "skyr"?
@@kedabro1957 It's a skimmed milk dairy product, that's sort of half way between yoghurt and cottage cheese. It's a great source of protein with relatively low caloric content, without it, I have no idea how I could ever get my 200g of protein per day. It's become quite popular lately in Europe: en.m.wikipedia.org/wiki/Skyr
All good except BMI does not work if you workout and build muscle. I have 30 ++ BMI when I am lean. So according too BMI - I am obese with shredded abs and veins.
Bro stop with the carb nonsense. Carbs are good for you, the only thing that matters is calorie deficit. Get your protein in and you can eat donuts the rest of the day
I'm 62 years old and thought I knew a lot about this stuff. I have learned so much since I started following you. Thank you.
Thank you for the kind words!
@@MarioTomicOfficialcan we see what you look like at the end of your lean bulk? I want a good reference on how far to go before i should cut
You’re one of the few RUclipsrs that actually doesn’t look they’re abusing supplements to get big. I wish there were more.
Through weight loss to stop being obese, I’ve discovered passion not just for fitness but also managing my own body. I’ve always been an avid gamer so taking what’s transferable, I almost see it as like a gamified daily activity where calorie tracking is almost like a score system, or a resource management strategy game. Through this mindset, got from 38% to 13% body fat. Best shape I’ve ever been in since birth.
And eventually, sometimes you gotta stop gaming and start living. So after 7 months of hard cutting, I stopped sleeping properly, had high stress without even realising. So I took a 3 week diet break and feel fantastic and am back on the horse. Gained a couple kilos but who gives a shit? I likely put on some of my surpluses as muscle too. Just gonna make the cut to 10% a tiny bit more glorious anyway.
And I say all this because you address this as a lifestyle with no ultimatums. Your mindset is so relaxed but practical when it comes to this and I’m trying to adopt this same way of living in my own way. Thanks for your tips, brother!
great mindset and W progress
Yup Arnold Schwarzenegger says the same thing! When we played NES, our skill level would grow as we noticed ourselves getting further. When exercising, we notice our range of power gaining. It's quite intoxicating to level up your own skill/power levels. I'm aiming for 9001.
I thought of it the same way haha. I love making spreadsheets for videogames, but yesterday I made one to see what I'm getting better at (specially body fat %). It's pretty fun now!
@@alexisf7720 You need to get some sort of final fantasy battle won tune to press when you get goals.
@@jamessager5358 Hahaha I was literally thinking of making an app that congratulates you every time you reach a milestone (went 4% down body fat from 30 to 26 already, so pretty happy!)
Everything you’re talking about is what I’ve been doing. Getting insane results! Thanks for being so encouraging brotha!! 🤙🏽
This is the only guy I've come across that takes the psychological aspect of dieting, getting healthy and lean consistently seriously throughout his videos. If you've given _serious_ effort, you understand how important this is.
Appreciate it!
I recently unsubscribed from all ~500 RUclips subscriptions I had, and Mario is one of 12 that made the resubscribe list (along with complementary fitness channels Jeremy Ethier and Squat University). ✨🙌✨
Mario focusing all his videos on the two important stuff (caloric deficit, protein and resistance training) is one of the things that make me love the channel. If these things give 90% of the result, better make 90% of the videos about those.
Mario, you are one of the rare few who make the most sense, being logical but more importantly, realistic. The rule about using the app to plan ahead instead of to track after - I realise I often underestimate how much I ate and guilt makes me “lie” on the app - yes, I know that’s pointless…
Appreciate it!
I cant tell we have a qualifed coach here. The info provided is accurately presented. There is no one way to get lean. What clients who want to lose weight most require if accountability. Having someone asking us questions and encouraging to preserve. That's the key. Thanks. Subscribed.
Saw this video after already doing steps 1-4. Genius! ❤
I was slender for many years; and a lot of what I was doing naturally was the stuff you suggested. I'm older and fatter now, and need to get back. I do think a sort of boring repetitive, but healthy, diet works; and being real active. I think it is really dangerous to get into the making food "interesting" habit or to get too hung up on day-to-day results. I've tried semi-starving, and I definitely think that more food with more activity is the way to go, and just trusting the process, with patience. Thanks for your advice.
I have been stagnant on my fat loss for a while now but after hearing the important detail of liking I immediately dropped 2% body fat and somehow gained lean body mass. It's fantastic
That's the secret to fat loss. Great work :)
What do you mean with the important detail of liking?
@@chesscoachgerry4140 like the video, it's a meta joke
@@RatedX29 i see thanks for explaining 😅
@@RatedX29the “liking” bits make me laugh every time, so subversive, haha.
During my cutting phase, I stuck to a clean diet. I did not allow myself chips, soda, sugary chocolate, cakes, pizza, you name it. What I found was not only that made the weight loss faster by a lot it also made my inflammation and skin breakouts go away.
As I was eating cleaner food all the time, I was also fuller and less hungry. That is something I've always suffered from from having junk food. As no matter how much I ate I always felt hungry.
It also made me realise how desensitised I've become to sweetness over the years. Fruits tasted better. Plain and simple. My friend gifted me a chocolate bar on my birthday and I allowed myself to have that as a once-a-year cheat meal. Like c'mon, it's my birthday. But right as I took the first bite I realised just how processed these milk chocolates taste. Couldn't bring myself to swallow it.
Stuck to the 100% clean diet since. Doesn't matter if I wanna cut or bulk. It just works.
I aspire to have your dedication and stick to clean food.
Do you add spices to your food? I do the same diet, grilled chicken, steak, fish, eggs, rice, potatoes, steamed vegetables, etc.
@pablo tobanche Yes I add spices to my food.
I’ve heard the science of these strategies for years but this was the best communicated video I’ve ever seen on implementation and reasoning 🤯
This video is so important and something i noticed myself. More calories eaten means more energy, more satisfaction due to eating more food, better training session, all while feeling better about yourself. It's a win-win.
Cheers!
Genetically I tend toward fat, so I have had to manage my weight my whole life. I'm 75 years old. Your videos are the BEST fat management videos I have ever come across! Thank you!
A relaxed go with the flow if that flow is what works best for you as an individual is spot on. Especially when combined with a forgiving attitude where you learn from your mistakes without becoming overly pessimistic or dissappointed.
These apper to be two fundamental ingredients that lead to long term, successful discipline.
Realistic expectations doesnt hurt either.
Love the way you communicate what to do. Very clear and no nonsense. Very beneficial and has helped me make strides in my progress of getting leaner and stronger
Excellent advice and also very realistic and applicable… we all know that it’s “not what you can do, it’s what you will do.”
I greatly appreciate your recurring reminders to focus on consistency and the fundamentals. Even if it's redundant, it's what I personally need to hear more often than not. I find it very grounding and it's working for me, so thanks and keep it up.
Several very interesting concepts in just one video!!! Subscribed
Perfect timing!
I especially love the last point. So many people trying to force some general best practises into their lives when those don't fit their own lifestyles at all, instead of incorpotating something that might be sub-optimal according to some research, but would fit just right in their strengths, habits and likes. As long as it's still in the right direction of course.
Cheers!
4:01 something that worked for me, is I cook everything myself, and I never prep a prepared plate in the fridge. I can’t microwave a Tupperware of food I have to get the stove out. And the stuff I can microwave is like cabbage I fried in it’s own juices with dried chilies and chicken breast. And money. I just got neurotic about spending money.
Dear Mario! Since I have been following your channel I changed my approach towards training and fat loss. I mainly focus on building skills and consistency rather then my physic. It payed out already. Thank You. 😊
Thank you so much for creating this channel. I cannot stress enough how impactful your videos have been for my weight loss journey. As a beginner who had no clue on how to lose fat and gain muscle, your guidance has been extremely helpful and valuable for my progress. Very thankful 🙏🏻
Appreciate it!
Point number 1 is what is leading to my current most successful cut ever. I'm losing weight without being hungry most of the time as I'm eating a fair amount of food but compensate by walking at least 15k up to 30k steps per day through walking or running on top of lifting.
Though, I would disagree with making your food taste boring, I try to make all of my meals as delicious as possible while still being healthy and macro friendly, which in turn makes it so that I have almost 0 cravings and eat healthy most of the time.
When I became a Dad last year, it was INCREDIBLY difficult to maintain my training and diet - Since you are going to be in the same boat soon, could you do more videos for Dad's with newborns? The information out there wasn't amazing.
Of note, I found it to be 'pure survival' and my advice is to not try and do anything drastic in that first year. Maintain your weight, scale back on the actual weight training and try to get lots of rest. Also, eat convenient versions of your normal food...
For example, I went from making eggs and turkey bacon for breakfast, cooking chicken breast for lunch and making my own protein ice cream to instead having Pizza Pockets for breakfast (low cal, 10g protein and 2 mins microwave), buying already cooked BBQ chickens from the grocery store and buying low cal ice cream (Halo Top, Cool Way) and it made my life much, much easier at the cost of spending a bit more money.
Thanks Mario!
Congratulations on becoming a dad! I'll do my best to incude some content for this specific situation. I'm sure recovery takes a hit if sleep is off which can impact training and also make eating habits harder to sustain.
Good video.
Honestly, I've trained for 40 years, been natty, juiced, stopped all training, started again, tried almost ever diet fad.....what I've learned?
Keep it simply, food and training. Spend a couple of days studying glycaemic index, protein metabolism.
Hit each body part at least twice a week, not once, and change how you hit it, often, with good form.
Avoid regular alcohol intake, always enjoy training, if you're not enjoying it take a break.
you answered for me something really crucial that i was wondering, thanks a lot. More walk and traing, and enjoy food still. That is good. I'll do that. Actually that is the way to go always i guess.
Yes. Thank you. You offer a range of options but really the individual must honestly engage and figure what works for them, as I have found. I am finding your channel very, very useful and encouraging.
i do not track veggies anymore , only protein fat and starchy carbs .... also i plan my food for the entire week on one afternoon with one big shopping day ; helped me alot to get nutrition in check .. no more impulsive shopping bullshit and stress anymore.
Been bulking for 20 years...this cut is gonna be amazing!
High protein, low fat and killing myself in the gym worked for me! 💪
Sounds like a plan :D
@@MarioTomicOfficial One thing I’ve always had a hard time with though, Mario.
How do I know how many calories I actually burn in a day?
I’d love to eat more, trust me. I’m usually between 1700-2000 calories a day (except Saturdays. I don’t measure macros on that day. Just making sure I get my protein)
But I’d love to up my caloric intake if possible. Just don’t want to lose the vascularity I worked so hard to get
@@BaddogSports weigh your food and know your basic metabolic rate?
Amazing video, seriously I hear the pain and experience in these videos you know the journey emotionally and physically.
Awesome! I've also learned it's critical to hydrate! Sometimes you think you're hungry but you're really just thirsty.
Mario is the best fitness RUclipsr out there. He really gets it!
Man - this is sooo true! I was eating in a 300 deficit without moving too much (unless playing golf on the weekend) and sure I was trimming down a bit but my performance in the gym was suffering which was really demotivating as I was afraid of losing muscle mass. As soon as I added an extra 2-300, calories and started eating the right macros to support muscle growth and a healthy gut biome, I was able to have more energy to move about and my strength in the gym was not sacrificed all while I was able to trim down.
Gl out there, kings!
15% has always been my magic zone, where I feel confident and not miserable with lack of food
Mario I want to say thank you so much for your genuine advice without trying to sell your audience. We really appreciate you and the advice you give from a good heart. May I ask, what step tracker are you using for your steps?
Great advice! Plus I've never heard of caloric turnover... And I even got my pt certificate so I could be healthier!
A lot of wisdom in this video and for the record, I hit the like button before you snuck it into the conversation.
Appreciate it :)
Great advice. Most mindlessly repeat the same theoretical ideas, often blinding with science, but you go further by basing your advice on personal insight from years of experience. Caloric turnover and a boring diet make complete sense
How many calories does crying myself to sleep every night burn after I just found out I gained 2 lbs. on the scale after dieting for 6 months?
If you gained 2 lbs from 1 day to the next, it's just water weight fluctuations.
If you gained 2 pounds since the start of your diet 6 months ago, you haven't been in a net calorie deficit.
Stop crying! Put the cookie down!
The way you incorporate “you gonna hit the like button “ was interesting and smart, big like😊
I appreciate the wisdom, I learnt a lot! I'll be revisiting this video again
I used to be a food addict. Last year I decided I am done being fat and it's time to clean up my system. I quitted sweets/added sugar kinda stuff and reduced my horrendous salt intake by a lot. Also reduced carbs and upped protein for the first time ever. The weirdest happened.... I kinda lost all interest in binge eating. I still like a good bite, but I hardly ever get hungry or even think about food. I have lost 35 pounds over 10 months or so, and I sometimes have to force myself to eat a bit, to not drop too much below my maintenance. Food really just left my field of interest - I don't understand how this could happen. Also for the first time I enjoy working out. I am literally looking forward to the pain and burning. No clue what switches went off ij my head, my main motivation was just "health"...
Probably the best cutting video I’ve seen
Appreciate it!
Thanks for all the inspiring information... I think everyone knows how to get where you are...the problem is having the discipline...my Aquiles heel is eating at knight...
One of the best channels on RUclips man. You're great, very helpful
Thank you!
Hi Mario. I used to spend hours at the gym on treadmill, working out heavy with weights, and measuring my BFI. I was able to get my weight down, but my BFI was always 22. Could never get it lower. I was always hungry and burnout. Hard to recover and got weaker. That's my problem today. I need to build strength.
The first rule is very underrated, I think it might be the most effective. i create my deficits with NEAT/walking
Great job!
@@MarioTomicOfficial Thank you Mario, your advice has been instrumental to my lean bulking!
At 52, how I eliminated SIBO, reduced 90 lbs, reversed my grade 2 fatty liver to normal, reduced my LDL cholesterol by 80%, reduced my waistline by 16 inches (from 46" to 30"), developed considerable muscle tone (esp abs, glutes, biceps, chest), reduced all visceral body fat, eliminated systemic inflammation, considerably increased my testosteone, libido & sex drive, significantly reduced brain fog & improved mental clarity, devioed all day sustained energy levels and most importantly regained my life back !
1. Eliminated all simple carbs
2. Reduced high fructose fruits
3. Moderated complex carbs
4. Increased variety and quality of proteins esp lean proteins by nearly 60 % !
5. Increased intake & variety of quality fats esp saturated & monounsaturated
6. Practiced intermittent fasting
7. Developed sleep routine discipline
8. Gradually moved from cardio to cardio + deep stretching / yoga + kegel + light weights + resistance + walks + swims + sports (indoor badminton + indoor swimming + squash ).
9. Found meaningful purpose/ goal
10. Worked on improving relationships
11. Worked on stress management via improvement of financial / monetary corpus.
Calorie planning is such a great idea. Thanks!
Cheers!
Excellent talk, this is a very helpful video for those of us trying to find that sweet spot in our training and nutrition.
I did not expect to get anything out of this video but thankfully I was wrong. I appreciated that you took the time to talk about the why behind each of your tips.
Great advice here. A lot of this will be individualized and although the same rules apply. We all have different levels of tolerance and adherence. Find what works best for you, not what works best for someone else.
Cheers!
Truth from the trenches. Thanks for this!!!
Appreciate it!
Boring = good. That’s so true for me. Needed to hear that.
This is so true, and something I need to remind myself every so often! I get a lot of ”healthy meals” suggested to me while on social media, and they are all so tempting. When I’ve started a new way of eating, sometimes you get all excited and go out and buy dozens of interesting ingredients for new fun meals…but then the reality is if you’re trying to make new fun meals, it’s time-consuming and you end up with a lot of leftovers that go bad, and you’re not even eating the actual way you want to.
Basic meats, veggies, eggs, can be 90% of your food, and that is going to lead to better results and an easier way to maintain consistency.
I just retired and need to focus on losing my weight as #1. As always, I really like your concise no BS approach to communicated what you have learned, including a very good summary of pros and consequences. Thank you.
Funny you should mention "calorie planning" , i just recently started planning my meals a day ahead, instead of just tracking on the go. Already its made things a lot easier. It's efficient and it makes me even more accountable. I know just what I need to meet my calories and macros, plus whatever wiggle room i may have to fit in a piece of Godiva chocolate
Great job!
You look like an MMA fighter on weigh in day. You look terrific man.
Hah, Mario, I find it peculiar, that you mentioned the position of the scale. My cheap home scale can vary by 2 kilos, depending on where I place it and where exactly i stand on it. I always put it on the same bathroom tile.
I have settled into weekly weighing, at that raster, you can already determine the trends in two or three weighings, and make corrections as needed. Thus far, luckily, I didn't really have to make any major corrections, have been on a consistent downward slope for the past 6 months. Today I am 38kg down :-) (sorry, I just have to mention it, it feels like such an achievement).
Looking forward to shedding another 15-20 :-)
Thank you for sharing your knowledge. It mostly feels like good old fashioned common sense, but it's sprinkled with gems of remarkable insight.
Hei Mario! Thank You very much for all the insights you gave me. I am reluctant to lose more body fat because I fear getting very irritable and overall a person that it is unfavourable to be around. Could you do a video about this issue?
Bravo majstore... Bravo 👏👏👏👏 Konačno dobar kanal sa dobrim savetima.
Hvala!!
You make it seem so easy. I'm sure all the years of fitness training is what got you as toned and bulky as you are today.
It definitely takes time to see results. There are no shortcuts but we can be smarter about it
I was FAT for abour 18 yrs. Started reclaiming my fitness in 2020, now a steady 13-14%bf with no effort for daily maintenance. I'm here to pick up tips on getting 10-ish %.
Now I look and feel amazing. It’s been about 3 years, and although I've been at a decent weight for the last 2.5 yrs every year the physique looks better. It’s not that far off, promise you.
If there’s one piece of advice tha I could add to whatever you find here on this channel, it would be this: Use the rule of 6's for time measurement.
6 seconds
6 minutes
6 hours
6 days
6 weeks
6 months...
analyze yourself at these points if you must
secs = how ypu feel when you start,
6 minutes = to remember this feeling and to stay in front of it for the rest of your life.
6 hours = how you feel after working out/training
6 days = how ypur body feels aftet a week, mentally factoring out the DOMS/(initial muscular pain from using "sedentary" muscles).
6 weeks = your first physical signs of progress, halfway through a 3 month block, you get to see yourself with tightened muscles.
6 months = real progress, your whole body has begun to change.
After this point, every 6 months - 2 training/periodization blocks - is good to analyze diet and training progress on a macro level.
Don’t be intimidated, you got this if you want it.
boring = good. yep. could not have said it better myself. i'm 55 and really trying to improve myself on a whole host of different levels and i'm sorry to say i have found the more boring and bland my diet is (for the most part) the easier it is for me to stay away from bad foods and only eat so that food is a source of fuel and not pleasure or at least not as much as it is if i indulge in the wrong foods (and we all know what those are these days). these days the vast majority of my diet is baked potatoes with no added fats except a tiny bit of extremely high quality extra virgin olive oil (expensive but worth it), sea salt, broccoli, cauliflower, peas, walnuts and a few fruits a day (mostly watermelon and red grapes) along with some sips throughout the day of fresh squeezed unpasteurized orange juice. additionally i do my best to practice omad or at least a 4 hour eating window.
i don't do it perfect i have "bad days" but without any doubt the more religiously i stick to it the better i look and feel (including less heartburn) in addition to less mental issues (like depression, ruminating, anxiety and practicing other addictions) and general self esteem is dramatically improved. bad foods don't only affect your physical health i find.
Best fitness video I’ve seen in a very long time!
Thank you!
This is why it is zero surprise that there is a huge correlation between fitness skills and business skills. Huge data tracking management and strategic planning.
I am fairly new to fitness and nutrition. I was wondering if these principles can be applied for efficient results (gaining weight and lowering body fat%) on a lean bulk phase. Especially the 80-90% part of eating whole foods, that are healthy. Love your videos, very helpful!
boring is good. excellent point.
Awesome man! this is pure gold. The way you put the information is perfect. By the way, what do you think about not measuring calories? In fact, without noticing, I have been following all of these 5 rules in the new regime I started a month ago, and was finding myself very lazy to measure the calories all the time, that's why I decided to skip this part and not care too much about calories (i.e. being that accurate), btw my goal is 14-16% body fat, I'm somewhere between 19-21%
I don't measure my calories, but I have lost 25 pounds, and I'm starting to see my abs for the very first time in my life. I know I'm in a calorie defficit because I do track my weight everyday (on a spreadsheet with a graph), and although it doesn't always go down, the trend is clearly downward, at the beginning I was losing more than one pound a week, the last 2 pounds I lost took like a month. Also, since I'm very bad at counting calories I only take two meals in the day, doing intermittent fasting, I would have breakfast and lunch, and a protein shake after training, it was easier for me to cut dinner off completely than to have a healthy meal, but that's me.
So much wisdom in one single video...!
Thank you!
Thanks for this. I would like to know how your advice changes for older guys. I’m 67, pretty fit, but would like to be 15% more lean than I am right now.
I learned all this the hard way, I tried a big calorie deficit and was exhausted for a week. I am eating now 1700 calories cause it allows me to have plenty of energy to workout. I walk 2 miles a day. My ending calorie count is 1550-1550
This helps me think through the whole process, really appreciate this video!
For me, I find eating 4 meals a day, around the same time each day has been essential. I do not count calories on a daily basis, but follow a meal structure. The first rule is a fist full of protein at each meal. Second, at least 200 g of fiber rich carbs. The more the better. Third, I may throw in some starchy carbs, depending on my mood. On days where I am amped, I will go more on the leaner end of the spectrum. While on other days, I will have a more calorie dense protein or some starchy carbs. This gives me flexibility and control. I still weigh myself and track trends. For me, it is about creating eating habits that can be used over a lifetime and helps avoid unsustainable diets. I do believe that there is a time and place for calorie counting, such as prepping for a com petition. The basis of this process is getting extremely lean, which in itself is not what the general population will do. Having items prepped in bulk is beneficial. This helps make the process easier. For me, it has always been about the path of least resistance. Many people do not enjoy tracking everything they eat and is not sustainable. I know eating fried chicken may not be the best choice. As an adult, we can make common sense choices. If there is a work or social function where the food choices are not great, it does not bother me. I make the best choices I can and accept it is one meal, nothing more. Next meal, its back to the structure. I have found that positioning meals that are filling, at around the same times each day, helped train my body to expect the meal is going to arrive soon. 30 minutes before a meal, I start to feel hungry. My body anticipates food is soon to arrive and insulin production increases. This also helps to avoid binge eating at night. I have been using this flexible method for some time and it works very well. As my body fat decreases, I ensure my neat is accounted for. Keep my steps around 10,000 a day and complete 4 days of dedicated cardio each week. This helps maintain my work capacity in the gym and helps with fat loss. I try not to be concerned so much with weight, but focus on body fat percentage over time. This is where tracking trends becomes so important.
In the past, I counted every calorie that went into my body. Over time you learn what is in most foods and have an idea of what you are eating each day. Through trail and error, I learned what my TDEE was. As I put on tissue, this has changed. As a result, I would incorporate more fatty meats and starchy carbs during my bulk. Through tracking trends, it takes the guess work out of the process. I found with calorie counting everything, there were a few drawbacks. If I had 200 to 200 calories at the end of the day, I was going to eat those calories. Now, I do not worry about such things.
Anyway, this is just my experience and recognize everyone is different.
I’ve gone from 25% to 22% and yes I’m learning real fast I need to add activity to adjust to the loss haha.
#3!? Why do I get a feeling you gave me new information?👌
Great information. Can you recommend a calorie tracking app? I have had success with eating protein, macros, general good clean eating with workouts but now at age 56 my old methods are not as effective. Might be time track those numbers.
Brilliant content. Always watch Mario's vids when I'm cutting. Inspirational and educational. Kudos!
Excellent video, Mario. Thank you.
I am always amazed at how some youtubers can string their thoughts together for more than 10 mins without a single moment of pause. Information overload😂
Real advice, solid habits that are unassuming but powerful. Thank you
Fantastic channel and information thank you bro🙂👊 For the first time in 15 years of permabulking🙃 I'm losing weight and your videos have helped a lot!
Great job! Time to get lean
You are so inspiring Mario! Thank you so much for another excellent video!
Cheers!
Mario this hits my goat. I am 61.5 trying to get to 10% . I am at 19.6% now
Let's get it!
Thanks for the tips Mario. I've already been pre logging my meals I plan to eat in my calorie tracking app. It does help me from going over.
Great video Mario. Would you suggest fasted cardio coupled with intermittent fasting?
When I know i have to go to social events, I skip all meals except for the event. Room for meal and a few beers.
Hi Mario, excellent video. I am unfortunately in the position you were at mentioned at 2:37. I would be very grateful if you could explain what did you do to reset your metabolism?
If you hit a wall and it's hard to stay consistent it's a good idea to consider a diet break for a while or go for a lean bulk to gain more muscle and then when you do your next fat loss phase you can go leaner if that's your goal
@@MarioTomicOfficial thank you for this respond and advice
@@MarioTomicOfficialthats what i did great advice
Thanks Mario, what is a good meal/calories tracking app that is easy to use ?
Use healthify me
Great video do you have any advice on what meals to eat no one ever shares what they eat
Odličan video! Puno sjajnih savjeta 💪 Great video! 👏💪
Well done, sir. The online food-planning tool is very powerful. Construct my menu, magnet it onto the fridge, pull it off after dinner (signals the end of my day's eating); "rinse and repeat." And I always hit the like button!
Cheers!
bro i love how you always put the "hit the like button" in the slickest way
I always feel satisfied when I watch these.
The only thing that works for me (probably psychological) is OMAD. There's just something about not eating anything at all and putting my focus on work vs. trying to reduce my calories over multiple meals that works better for me. I struggle with protein intake though.
got recommended this vid through the youtube algorithm, was expecting something click baity, pleasantly surprised with some practical, unique advice though
Welcome!
Yeah the phasic approach coming clutch for me. I go from 20 to 15% in barely 4 weeks than i slow down to 0.5% BW fat loss per week and it works insane.