Complete Fat Loss Guide
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- Опубликовано: 31 июл 2024
- TIMESTAMPS
00:00 Intro
00:09 Body Composition
00:52 Fat Loss
02:39 Nutrition vs Training
03:04 Nutrition
08:13 Training
13:19 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/21558...
pubmed.ncbi.nlm.nih.gov/33300...
pubmed.ncbi.nlm.nih.gov/26817...
pubmed.ncbi.nlm.nih.gov/28166...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
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Facebook - / flowhighperformance
Instagram - / flow.high.performance 
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A shinning example of how weight loss should be explained to all! You nailed every fact without missing the important details, really impressive.
glad to hear it 👍
How would you know that, are you an expert?
Pure, real facts. No clickbaity titles (“Doing THIS is killing your gains”).
I would confidently say this channel is not only the best but practically the ONLY true channel on science-based fitness information, plus the graphics make the information so clear and easy to understand! I can’t express how much this channel does for the people watching it, I’d recommend it to absolutely everyone. Keep up the real stuff
Glad to hear the videos are helpful! 💪
😊😊
No Athlean-X was harmed from this comment, haha.
Slow and steady always wins the race.
-Gale,brawl stars
Chief algorithm officer from flow high performance checking in and reporting for duty
😂
Possibly my favorite channel on RUclips. Always Straight to the FACTS.
Glad you enjoy the content 👍
Thank you! I'm morbidly obese, a 5'6, female. I started at 335 lbs and I'm now 326 and still going. I've been in an aggressive caloric deficit and working out with weightlifting and cardio 3 - 4 times a week. I'm very worried about my body burning muscle instead of fat because of the deficit. I'm focusing on body recomp instead of just weight loss. Your explanation helped a lot. I've been too low on protein. Also, so much conflicting info out there. I appreciate you being straightforward.
No problem, glad the video was helpful. All the best 👍
That's a great start. I'm also a female who started with aggressive, somewhat low protein diet but realised crucial importance of protein quality and timing when I saw an interview with Dr. Don Layman ruclips.net/video/BqmG2y4IeY8/видео.html
I now eat more protein and more calories but am having a better fat loss. Taking in between 30 - 50 grams of protein per meal to actually activate Muscle protein synthesis was a game changer for me. Wishing you great success on your body recomp journey 💪
If you don't want to worry about protein intake, get some Whey isolate and drink it with water every day for breakfast/your first meal of the day (depending on if you're doing intermittent fasting) and before or after your workout. That way you'll always have enough protein to grow/retain your muscle mass. It's also an excellent meal replacer as one scoop is only around 100 calories but is pretty filling.
@@CianaCorto Yeah, very convenient way to get enough protein per meal. Also high in leucine, which is important to trigger muscle synthesis. I also like to drink EAAs with those meals where protein is somewhat lower.
girl can we text omg i’m at 335 right now, and i’m on day 4 of working out
This is a very good channel for getting information about fitness
even some (some not all) million subscribers channel fail to provide half as much information as he do and fill their audiences minds with wrong information which will be useless if not harmful.
If someone is interested to knowing other genuinely good youtubers who provide accurate (99.6% of the time) information realted to fitness, they are :-
Geoffrey Verity Scofield, Sean Nalawanyj, Hybrid Calisthenics, Greg Doucette, Jeff Nippard, More plates more dates, Noel dyzel and there are many more (But these are the one i watch most of the time)
I encourage you all to not blindly follow any one and rather cross check their info if you have any ambiguity.
lets not try to cherry pick their flaws(if any) and focus on getting just the right information and not hating anyone
Excellent breakdown of necessary steps for fat loss. Step count is a great measure. Lost 20 kg by going on long daily walks and increasing high quality protein while tracking calories. Now I added resistance training.
It's all very sustainable long term. My previous efforts failed because I was told hours of cardio were necessary to lose weight and eventually person just gets sick of it. Walking, diet and weight training is all you need.
Congratulations, that is great to hear! Yes, step tracking is a game changer for fat loss 👍
Thanks. Quite simply some of the best presented and well rounded information on youtube. And being to do with weight training, omitting countless shots of shredded people and unnecessary VFX and editing is completely refreshing in this arena.
Glad to hear you enjoy the content, and the presentation style! Appreciate the kind donation 🙏
One of the best fitness instructors on RUclips. I am forwarding a lot of people your videos. So factual, backed by research, EXCELLENT narration. Your channel will blow up eventually.
Cheers, glad to hear the videos are helpful 👍
Absolutely love the references to studies! Great information presentation, thx team!
No problem 👍
Phenomenal channel. You are an excellent educator. Keep up the great work 👏👏👏
Cheers, glad you enjoy the content 👍
Best fitness channel on RUclips.
Glad to hear it 👍
Your videos are chefs kiss ❤❤❤❤ thank you so much I've struggle so much loosing fat and maintaining muscle mass.
Glad they are helpful 👍
Great video , love the science and practical recommendations
Glad it was useful 👍
Wow great video!!
This might single-handedly be the most underrated video I've seen in my entire life
glad it was helpful👍
Thank you so much for making these videos ❤️
No problem 👍
Here are the basics
Lower or cut all unnecessary calories (carbohydrates/fat).
These are vital for your energy so i think you should lower them as low as you can instead of cutting all of them since your performance could be affected.
At least do cardio once a week.
Cardio is good for fat loss and also improve your stamina a little bit. If your sole intention is to get shredded then you should do high intensity workout with high volume(heavyweights for reps). But if you're trying to lose weight or fat,then you should do cardio since they're easier.
Pretty much 👍
Thanks a lot from bottom of my heart for your divine guidance. I AM so lucky to find this before planning weight loss schedule 2024
You're welcome 👍
I'm so glad your video popped up in my recommendations. The information is so clear and concise - I've just subbed, and looking forward to bingeing your channel! (Love hearing a fellow Aussie accent too 🇦🇺👍)
I'm currently losing weight through nutrition and exercise, although I tend to favour cardio and probably need more resistance training. I'm a newbie to all that, so looking forward to learning lots from your videos. Cheers.
Glad you found the video helpful. Enjoy the content 👍
Great and informative video, thank you!
no problem 👍
Great videos! Thanks
No problem 👍
you deserve a comment for algorithm
Very nice channel for intermediate-advanced trainees
Cheers, glad to hear it 👍
Very nice explanations and details!!
Cheers 👍
Watched this one video and scroll through your channel and I am forced to ask why is this channel so underrated? Excellent video and even better channel
Glad to hear it 👍
Thank you SO much for this explanation! This totally explains why a few years ago when I lost 30 lbs quickly (I know now that I was in a dangerously low caloric deficit) I lost all of my muscle. This video was very helpful and well-explained
glad it was helpful 👍
Great content, just like the rest of the channel! Thank you!
Can you some day make an episode about stimulating fat loss by HIIT and EPOC in the result? I've read about it a few times but haven't really seen any good scientific research about it.
I may make a video about this at some point. However, the energy expenditure from EPOC is unlikely to be substantial enough to contribute to a significant calorie deficit 👍
Thank you so much!
No problem 👍
Superb!
Thank you for sharing useful stuff. I appreciate your video.😘😀😘
No problem 👍
Whenever I eat I ensure that my first intake of kcals is always a 'complete' protein source.
With regards to resistance training, I have morphed over to the principles of performing any rep REAL SLOW.
This approach negates the need for multiple sets, especially if it takes 8 seconds to pull yourself up, pausing without locking out at the top or bottom and taking 16 seconds when lowering.
As always, thank you for uploading and sharing.
Nice work, sounds like a solid routine 👍
@@FlowHighPerformance1 It suits me
Congratulations on the subscriptions you have, long may you continue getting the support you deserve.
Best video on this topic. As Indian fitness creators only focus on money by making 10 videos on different forms of this topic
Glad you enjoy the content 👍
Thank you ❤
No problem
I had a period of a few months in which I lost over 10 kilos with a very aggressive caloric deficit +7000 fs every day
Now that I have some built muscle but some additional fat I'm going on another cut and some more aggressive approach doesn't bother me, I'm not going as extreme as last time and I'm more educated in nutrient (especially protein) consumption and benefits thanks to you and other people which taught me how nutrients work. 👍
Nice, glad to hear the content has been helpful 👍
It is often advocated to focus on strength training while cutting because strength tends to be more prone to increasing on a deficit than muscle mass. You suggest that hypertrophy training may be better, could I ask why? Would you not end up with a similar muscle mass but stronger if you had focused on strength training?
Hypertrophy provides a more anabolic stimulus. This makes it more likely to build or retain more muscle mass during the deficit 👍
My guy ... If I'm trying to move as much weight as humanly possible, I'm going to want the calories to fuel that. Less chance of developing an injury that way. I'm currently in a primarily hypertrophic phase of my training and as such am maintaining a calorie deficit, but once I've reached closer to my goal body fat, I'm gonna slowly increase my calorie intake closer to maintenance level as I transition to more strength training.
My goal is to be more athletic and explosive, but in order to do that, I'm gonna need to lose fat first... Currently at about 20% fat at 168lbs, with a goal of ~15% at hopefully around 160lbs total weight. We'll see how it pans out over the next few months.
In a caloric deficit right now if I get like 60 grams of protein a day and I need like 120 should I use protein powder to reach the 120?
Yes, that would be beneficial 👍
Is running on treadmill good way to lose body fat, for example 15 minutes moderate walk and 15 minutes running normal intensity?
By the way, your video is very good presented with informative and useful practicise and advice, thank you for this video.
No problem. Yes, that is a completely fine way to lose body fat. Check out this video for more info on cardio for fat loss ruclips.net/video/wogTRrJvVMw/видео.html
Question that may or may have an obvious answer but will ask anyway. If you are maintaining weight, increasing in vascularity, and in definition, are you increasing muscle mass?
Most likely 👍
Taking cold showers also helps
Hello FHP, really great video! I was so lost on how to lose fat until i stumbled upon this video. Anyway, i have a question. I am a 16 y/o male 5’3, 142 lbs, and is sedentary for most times a day. Is a 500 calorie deficit too much or too little for a slower non aggressive caloric deficit as shown in the video. That is all, thank you!
I'd say to start with a slightly smaller deficit, and adjust your calorie intake based on how fast you are loosing weight 👍
@@FlowHighPerformance1 Got it, thanks for the advice, keep up the great videos! Cheers!
I am eating 700-800 calories below my maintenance calories but eating an adequate amount of protein. Can I still gain lean muscle and lose fat at the same time?
Probably. But it also depends on training experience and body fat level 👍
@@FlowHighPerformance1 my body fat percentage is in its early 30s percent and training wise I do progressive overload kind of weight training followed by 20 minutes cardio at the end and 10000 steps a day
So digestible and comprehensive..so glad i found this channel
Glad to hear it 👍
For the algorithm
Is body weight training ok for weight loss? i don't have much equipment to use..
In terms of a muscle growth stimulus? Check out this video for more info ruclips.net/video/8lz9hnpaPp8/видео.html
I am doing 20k steps each day ,5x strenght training, as i have time for this ,also i wanna lose fat .should i reduce my step count to only 10k then and increase my strength training to 1 or 1.30hrs ?
I think your current protocol is fine. You could probably reduce your steps to 15k / day, but you don't have to do more strength training 👍
4:47 "both groups lost the same weight... but the slower group lost more fat mass"
It's worth noting that these were over two different time periods, 8 weeks vs 5 weeks according to the paper. So while the slow group lost 47% more fat, it took 60% longer, meaning the rate of fat loss was still faster overall in the fast group, and they could have lost even more fat over the same time frame as the slow group.
For an athlete, it might be important to grow or maintain more muscle during that time, but your average Joe might only care about losing fat faster, even if it comes at the cost of a small amount of muscle.
True. A slower rate of weight loss generally results in slightly better body composition, but also takes longer. So if you aren't too concerned with maximising muscle retention, you might opt for a faster rate of weight loss - if it is viable
calorie deficit and high protein intake. Do I have to count calorie coming from protein?
Yes, of course
In my case i don't know how can i achieve as much protein intake per day. I'm 155kg so it's kinda hard to consume that much grams of protein and i'm honestly so lost in that...
This video should help ruclips.net/video/t_UQz2pTpQc/видео.html
Whey protein isolate. Very easy to supplement with that. Your daily calories should be higher because you will burn a lot more than a 75kg person
ohhhhhh. i honestly thought it was a lot simpler. i finally looked into how much protein im taking and it’s soooo lowwwwww . imy goal for now is 1G/1pound and i would say my daily is around 50. i weighed around 230 6 months ago now at 190 but have a lot of fat still. but now i am educated.
Glad the video was helpful 👍
How do you find your studies?
pubmed
Is pilates a form of resistance training?
I'd say yes, but it isn't ideal for muscle development 👍
Hello FHP. Thanks for your video.. For a month now i have been consuming below 500 cal but exercise everyday with daily water intake and 6000 steps alternate day cause i prefer dancing for an hr per day. And now my scale is going down down but am shrinking in height i think a losing muscles
Can you help me advice on how to count calories without the calorie calculator and how to avoid overgain from following my below 500 cal diet
Im now 167 lbs from 190 lbs in december last yr
Do you mean less than 500cal TOTAL per day? or a 500cal DEFICIT per day? If the former, it seems extremely low and I would recommend eating more calories.
this video will help with dieting without tracking calories
ruclips.net/video/C_jgq4HxmN8/видео.html
I add weight of muscles, loss body fat. Wear same size clothes.
Make a video about reverse dieting or equivalent strategies after hitting a lower caloric level.
I may make a video on this at some point 👍
Would creatine benefit fat loss?
it might slightly help fat loss by increasing muscle retention
Eat at least 2g pr / kg at least & 2.5 to maximize muscle hypertrophy
🤔
basically you gotta starve LOLOLOL
Not true.
Lets say you're a obese person, would this mean you will gain muscle slower than someone that is skinny and has never trained before?
I think this due to obese people having extra muscle than their normal skeletal muscle and probably a higher threshold
I'm not sure, but possibly. Obese people generally carry a lot more muscle mass than normal, so it might be the case
@@FlowHighPerformance1 Thank you for the answer though 👍
i can stick to 1000kcal for two years if i want to
even one meal a day
but i guess im a machine
Wow, that's impressive 👍
@@FlowHighPerformance1 the guy above is right, fasting is the key to success
u cant make much calories if you first meal is at 4 p.m.😅
and your body gets used to it very fast imk
@@velkozgames4822 your metabolism is dead the majority of the day bruh
@@miwadipog1251 disagree
@@velkozgames4822 so your not lathargic after 2pm?
Like in many fitness channels guy simply retells what he found on internet anyone can do and plays an "expert".
you definitely don't have to listen to this advice 👍
@@FlowHighPerformance1 You definitely shouldn't bring papers on elite athletes 4:39 for a simple guys trying to get rid of fat excess. But I guess you are a simple guy too making his own research and not making difference between apples and oranges. This is not that your advice are completely useless for others (as they can get the same advice on 1000+ other sites), it's about you likely fooling yourself too.
thanks for the advice, I truly appreciate it 👍