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@The Best Half If you didn't receive it back then it's an email issue - did you check your junk/bulk folder? If it's not there then email me directly to sean_nalewanyj @ outlook.com and I'll get it sent out.
What if i wanna lose fat but i love beer also, so i make a day in the week where i will drink beer and skipping a meal and counting calories in beer so i will not break my deficit. Will i burn fat the same way?
I am super grateful for you Sean. I woke up paralyzed after being in a coma and losing 70 pounds with zero muscle left on my body. I re-learned how to walk and am now working out daily to build my body back to normal and this channel is a big motivating factor for me!
I've been trying to lose weight for literal years. Since a teen, I've never had trouble exercising, even intense exercise. It's the food, man. The foooood. I may eat healthy, but I eat too much. I finally decided to take it much more seriously after I saw somewhere that "It's much easier and realistic to intake less energy (eating) than to use up that energy (exercise)". I had never thought about it like that. So, dieting can be much more important than exercise.
“ I eat healthy but i eat too much” that’s the part most fail to understand. Like me back then “ eat guacamole! It’s healthy.” and add 2 spoons per taco 😅😅
It definitely is hands down the most important thing when it comes down to losing weight. I've been lifting for almost two years now and I had only managed to lose 15lbs. Once I started tracking my calories as well as my macros and making sure that I am eating in a significant calorie deficit is when I really started seeing the results. Even though I had been eating healthy prior, like you I had been eating too much. It's crazy how much of a difference keeping track of your calories can make to your overall weight. Wish I had done it sooner.
There are more. He’s the type of guy who talks crap about other athletes/ supplements (some are true) but then says “Buy My Supplements” kind of guy 😱😇😅
In summary:- 1. Keep to a calorie deficit 2. Keep to your long term plan (Yearly) & no cheat days on weekends 3. On days where you need more calories, do not stress because they won’t change anything in the long run Thanks
Loved this. I dropped 6% bf in 8 weeks and started to plateau. I started doing exactly what you said by eating clean and in a deficit for the week days but binged on the weekends as a treat due to my progress so far.
Tracking and weekly average were game changers for me. Female, 52, perimenopausal hormone madness really has my daily weight all over the place over months. Seeing my own data helps me ride out the crazy.
If you accurately count your calories and track your diet, it’s honestly so easy to lose weight. I struggled for years not grasping this concept, thinking I was basically above counting calories and didnt need to ‘go that far’. So for anyone else having issues, please try tracking every calorie via an app and weighing your portions, it’s game changing imo.
My mom cooks my food and I don't have a clue how many calories I'm consuming or what my portion sizes are/should be. Its also ethnic food so a lot of times those foods aren't even on the apps. Every time I cut calories, I lose weight and muscle but very little fat. Also, whenever I cut calories, I have no energy and am hungry. Eventually I gain back all the weight I've lost. I used to have some discipline with my diet but I've pretty much given up at this point.
OT: Which is why its so important to not just diet. Exercice will help you in your progress, like a tighter body, which will help you to stay to that diet. To be fair try see the diet as a new lifestyle. Go for a diet with normal and healthy food habits, perhaps a bit more protein 1.5 to 2 ratio. Great channel
Having been a yo-yo dieter all my life , and having had success in phases , I would attest to this . Recently having tried a ‘500 calories every other day’ diet with a bit of success . It got complicated as I’m a stay at home dad . Anyway got complicated . I decided to bite the bullet and start a detailed food diary . I had never fancied or been interested I doing this before . But it has changed everything. I now look at the weeks calories . The benefits have been myriad . Losing a steady 1.5 - 2lbs a week . And I don’t really feel like I’m dieting as such . Just paying more attention. Great video
Great video Sean, you know this actually popped into my head the other day, so i've been keeping about 400 calories below maintenance for 6 days of the week and having one cheat day. Last weekend I went full on nuts on my cheat day. I practically ate an entire cheesecake and a cow. I went to bed that night and roughly worked out how many calories I had that day and worked out it had completely wiped out my weeks work! Anyway Im still going to have my cheat day as for me I am losing bodyfat, and it's more of a psychological boost to me, but I am going to be a little more conscious of how many calories im taking.
Definitely lack discipline on weekends and i end up cutting my deficit down to negligible levels. Love the honest and straight to the point content and I’m gonna be more disciplined!
I love your channel, unfortunately I was one of the overweight people who followed those youtube scammers for getting in shape, I never reached my goal until I read about how calories in and out works and how actually fat loss happens in whole body I can’t believe I missed years of my life following these misinformations. You deserve more subscribers than those scammer as*holes.
I just signed up for your free fitness program and in the section that asks what's stopping me I put in alcohol as the culprit. I'm 5;8", 47 years old. I have one cheat day per week. I eat OMAD 95% of the year. I drink alcohol four times per week, Thursday night, Friday night, Saturday morning and night and my meals are always 5-7 hours before or after I eat with the exception of my cheat meal, trying to not let alcohol impact my digestion of the food I eat. I drink zero sugar old fashioneds, Gatorade zero and vodka with a couple of beers mixed into my Saturday cheat day. I offset the alcohol consumption by eating less throughout the week, roughly 1500 calories per day, and the weekend and cheat days going to 3-4K+ calories, roughly 15K calories per week. I eat only single ingredient, self prepared meals 95% of the time, with the cheat day being the one meal I have per week that isn't. I lift weights 3 days per week but only for about 30 minutes, 3 sets, 10 reps, arms+chest, Legs+Abs, Back+shoulders, Sunday, Monday, Wednesday. Friday I do a whole body workout, trying to hit every muscle to failure, and also hitting the forearms, wrist, and neck. This workout easily goes over an hour. I have no interest in gaining muscle mass but would not be opposed to it if it's needed. I've only been lifting for about 2 months now. I've gotten noticeably more lean and muscle definition is great but not shredded. Over three years I've gone from 215 to 170. Haven't had a BF analysis but I feel like I'm about 20%, but really I only have love handle fat that's visible and overhanging slightly. Outside of alcohol I'm very strict. One cup of coffee every morning, 80oz of water or more throughout the day, one big meal of non processed, no fast food, single ingredient meals, NOTHING derails me from OMAD, no snacking or breaking the fast. And I'm really happy with OMAD and eating that way, I'm resisting eating outside of my one hour window because I love it so much. My main problem is getting enough protein, researching it looks like I need about 170g per day, I'm struggling to get to 120g per day because of the OMAD. Though with how little I work out I don't know if I even need 170+g. My stomach has shrunk to the point that I have a really hard time eating enough to get the protein but I'm eating enough to get to 1500 calories without an issue. I eat fresh vegetables and fruit, protein shake, and try to get as much protein as I can with the rest of my meal. I have not seen any muscle loss but I may not be able to, I'm well built naturally and now I have really good muscle definition and I look good naked, and that, above all else, was my goal. I know what the best answer is, cut out the booze. I have went weeks without alcohol and it really has an impact. I will seriously cut back, or quit all together at some point, but now is not that time. I look forward to your suggestions and thank you so much for helping everyone with the legit information you post, it's helped me for sure. Sorry for the wall of text everybody.
I just want to thank you because of you're videos I'm down 15lbs, I've had so much trouble with these BS diets. I thought I had to workout 5 days a week and do keto. Im so happy because I'm still eating my favorite foods and losing fat. I started at 187lbs (5foot4 I'm obese) and now I'm 171. My goal is to get down to 150. I'll post an update if anyone is interested.
Congrats man I started back on October 18th strict diet lost 40pounds could of kept going but now I’m just sticking at my weight could of lost more weight but already got to where I wanted to be just with diet and 5 days a week at the gym
I am putting a lot of effort into diet and exercise and my positive impact is very slow. But slow and steady still wins the race. Focusing my willpower more and more.
This makes so much sense! Especially you talking about having one cheat day, when on average you're in a calorie deficit, it's not going to effect you that badly. This is what made me so upset, I felt as if I could never cheat my diet because I was only thinking daily. And then I'd become upset because I didn't think I'd be able to sustain my diet for life. Thank you, Sean!
Well said Sean as always it's about looking at the long run not the short term and it takes time to gain muscle and lose fat it doesn't happen over night be consistent and have patience!!👍💪😎
I knew this but it was great to hear it broken down like this. Sometimes I assume you got a point where you no longer absorb calories, so on a cheat day not all calories really count, but maybe that’s not accurate because it doesn’t translate to weight loss cals in/cals out
This is the reason why my official weigh-in is every Wednesday. Since most special occasions I’ll attend would be on weekends, if there’s one coming up, I can increase my calorie deficits in the days before and after it to compensate.
So much info out there, Jason fungs book, the obesity code , is worth a read or listen, he says some conflicting things to this. Eg , the role of insulin and how different foods trigger a different response and to a large degree determine how our body stores or burns fat. A calorie is not a calorie, it’s also what the food is made of that can stall your weight loss goals. I’m no longer convinced that calories in vs out is all that accurate anymore.
Do more aggressive deficits or preferably, fast atleast one day a week. I fast every sunday (and another day whenever I'm not active too much) other days I'm on maintenance or slight surplus and still lose fat no problem.
Have to learn how to track and monitor the progress so I can fine tune the process. Your video helps to narrow things down so that I don’t fumble in the dark or fall victim to fake information overload on the web. Key point I took away for myself is long term goal and consistency. Here we go, wish me luck.
I've been working out solidly for 2 months now,,, lost a load of weight but then hit a plateau and have some real stubborn belly fat which I hate. This video has helped to explain where I'm going wrong so thank you. As a 57 year old guy who used to drink way to much this has been a tough but rewarding journey
This explanation really helps it's a concept we may be aware of but just don't totally grasp fully .. this definitely helps bring clarity to this Bigger picture (not a 24hr picture)... Enjoyed
My mom cooks my food and I don't have a clue how many calories I'm consuming or what my portion sizes are/should be. Its also ethnic food so a lot of times those foods aren't even on the apps. Every time I cut calories, I lose weight and muscle but very little fat. Also, whenever I cut calories, I have no energy and am hungry. Eventually I gain back all the weight I've lost. I used to have some discipline with my diet but I've pretty much given up at this point.
For me, this would be the worst advice and did not work. I just jojoed back after a "calorie deficit all the time" approach. It has to be sustainable in the long term! And if I can't go out with friends on a saturday and just eat, what I like and have a few beers, always forgo, always abstain while everyone else is having fun, it would not be a life worth living for me. So maintaining 2000 calories in for 6 days a week (while doing physical work and exercise for 45 mins every day) plus one cheat day on the weekend where I'm at maybe 3500 cal. works super fine for me and I still lose 0.5-0.7 KG per week and feel great.
Another thing that's special about belly fat is that visceral fat causes protrusion of your belly. Visceral fat is the fat around your abdominal organs. It's different than subcutaneous fat. Substances fat responds strongly to a caller deficit. But visceral fat responds strongly to aerobic cardio.
OK. Going to try something new after hearing this. Going to put a binge day once a month on my calander. So all month I have a guilt free binge day to look forward to to stat Heather in eating across a longer time frame. Long term average that makes the difference. Got it
I have coached a lot of guys through weightloss on my own weightloss journey, and the general rule i give them, is that weightloss is easy, but ultimately, not sustainable. Weightloss as a focus will not get you long term results, changing your lifestyle and reltionship with food is the most important thing you can do, weightloss will just be the side effect of that positive change
Can you do a video on how to increase your lung capacity? Ive had half of my lung removed so ik im at less than most ppl but there has to be ways to make it better
This is the exact same problem with me...🤣🤣.. I am really trying to lose fat fast, I do heavy workout, keep my dieting habits on check from Monday to Friday, but either on Saturday or Sunday, sometimes I do go to restaurants and do a little over-eating and I believe because of this I having trouble reducing my belly fat, my upper body is in pretty good shape, even my legs, but because of this belly fat a little, my overall shape gets effected... man I really don't want to give up the food I eat on weekends...🤣🤣... but I think I have to be a little strict with myself... there is no other choice
@@MrHabs66 I’m doing pretty well at 44. I lost 62 lbs since august 5th, down to 169. Some muscle definition too. But I’ve been intermittent fasting with OMAD and 70 hr fasting every week. Then I’m doing a 2 hr workout 6/7 days a week including some lite weight training and minimum 10k steps. Working out in a deeply fasted state works wonders, tomorrow I’ll be about 48 hours fasted when I workout, Saturday morning I’ll be at 60 hours. But you’re right, at 44 it’s nearly 100% compliance and while I’m 9 lbs from my 160 goal, when I get there I’ll still have some slight belly fat and have to keep working out to get it all gone.
I started with cheat days, but found I don’t like them at all. Felt forced to eat poorly when I really didn’t want too. So I find myself just eating a bad meal every so often when my cravings absolutely take over. But these last few weeks my cravings have gone down. Idk if it’s my body adjusting to my new diet or what, but I feel amazing! I just wish I could figure out a workout schedule. I find myself just winging it, but I do high intensity so the results aren’t bad. Hopefully it gets easier as I go. It’s been 2 months.
If anyones new here to working out, dont make the classic mistake of listening to big channels like athleanx with jeff cavaliere. They use this “more spews more views” rhythym that spits out nonsense in order to get big and more attention. U want the guys like sean nalewanyj, his no BS motto is true to the T and is my absolute go to with gym knowledge
Damn dude. Well said. I just started getting back into health and fitness after years of a high stress job and not taking care of myself. I have been eating like a rabbit for maybe a month but didn't lose anything. I realized that my calories are still too high. You kinda confirmed what I already suspected. Thx
All these videos have been informative and enjoyable. I like that I'm just being told, that's it's solid info and not salesmanship. One of the challenges many people face though is eating right while broke or trying to save money. Would love to know about more low-cost protein sources, getting the best cut of fish or beef just isn't doable for everyone. If there was already a video and I missed it, Disregard and link me!
Consistency is key, I also find it easier to go all in and never cheat. Ive been in a defecit every single day for the last 85 days and I've lost about 30-35lbs of bodyfat.
i've said this before, but the trick with a cheat day, which most people DO need, because if your not used to cleaner eating your body will pitch and scream internally if you go too long without SOMETHING it's addicted, but the trick, is to STAY AT A DEFICITE, one thing i've been doing is, on cheat days, i might skip breakfast all together, and have some unhealthy snack, like last wednesday i had a cheese stuff crust pizza, i still hit my weights, i still did my cardio, i skipped breakfast, had pizza, starting thursday i was right back to counting my calories and eating healthy, everything he's saying is on point though, another thing i wanna add (im only three minutes in btw, so i dunno if he's gonna say this or not) but DO NOT JUDGE YOUR ENTIRE FATLOSS JOURNEY ON WHAT A SCALE SAYS, measure your body parts, hips, waste, neck, upper torso, arms, and legs, because you might be losing fat, but if your lifting weights regularly you might also be gaining muscle, so the scale might tell you your weight hasn't changed much or hasn't changed at all, but you might actually be thinner, pericularly in the face, arms, legs, as those lose fat well before the stomach, which is usually the last place to go
Great info, as always! In your opinion, How can I stay in shape while treating a shoulder injury? At least I wouldn't wanna gain fat. Thanks for your videos?
Amen brotha! Been experimenting lately. 2500cal everyday for 7 days vs 5500 on one day and 2k for 6 days. Same weekly total. Cos of the law of thermodynamics I’m confident that this will work! Opinions?
Kinda depens on how good you are on your good days and especially how bad you were on your bad days. Another little trick I use to to only promise I'll be on a reducing diet for a certain number of weeks. Maybe 6 or 8. then be sure to only take in enough to maintain the weight. Not a waste of time since you havae to train yourself to do this for success anyhow. Keeping it off it often harder so the more times you practice this "maintaining" part the better you'll do overall.
I have been going F'ing NUTS beating myself up on Thomas Delauer's militant diet for the last 2 months. The toughest part was on weekends when I get my kids. Eating a can of tuna (not the whole albacore tuna, cause Thomas says the mercury is bad... 😠) while they are eating pizza and burgers seriously bummed me out. Finding Sean and his approach has given me hope and I once again get to fully look forward to the weekends with my kiddos! Thank you Sean!! Having a burger with my kids has never meant so much as it does now. It actually incentivizes me to do better during the week to stick to the meal plan Sean put together. 👍 I would have never lasted on those other guys guilt diets.
I keep myself at roughly maintenance level during the whole weekend (maybe a small deficit since I also work out saturday, but definitely around maintenance in sunday) and it's been working wonders. I'm either also building muscle or losing fat so consistently that I feel way more muscular and lean than I did 2 months ago.
You just can't go with the subject of insulin spikes....It kills you but your right about your days off, with me when I am with Girlfriend and I let lose
This is why I don't count calories. Futile. I exercise and eat sensibly. If I wanted to slim my waste down, I would have to find a way to limit insulin release/sensitivity consistently. Trainers who work out all day do that essentially via excessive physical activity. But you could try intermittent fasting. I guess if I get desperate, I might try the second option. Right now, I'm happy with my weight.
I lost 80 pounds In 15 months. I had times where I'd became frustrated because I'd plateau for a few weeks when I didn't change my diet. I'd do a 2 day water fast & start my diet again and that would help me. I've been stuck at the 223 for months and I decided to do a 2 day fast again and I hit 216. The road to 200 has been a long battle but I'm almost there
Hm, i ate 800-950cal. /Day for about 3 weeks while working out 2x 2h per week and stalling at 68kg with 700g fluctuation over the day. Tho I'm feeling more and more muscles pop and are palpable. I kinda don't get it. 😅 I hope it'll go down after integrating more veggies and fruits, despite i don't very like most of them. Right now I'm trying to lower the deficit to 1000-1100cal./Day. and adding a 1h workout session somewhere in the week. 👍
Rather than say long-term average, I think it makes more sense mathematically to say cumulative gain/deficit. So if we assume 8000 calories per kg, and I want to lose 10kg, then I will have lost ~ 10kg when I have a cumulative deficit of 80000 calories. So, start today on 0, and then keep a cumulative count over time. Does that sort of check out?
When you lose weight it is lost all over, not in one specific place. The belly is the first place you put on weight and the last place to lose it. You won't lose belly fat in 12 weeks if you are very overweight, it will go off your arms , legs and chest first. As long as the weight is going down it is fine.
After I was burned out and not moving a lot I got myself together and started working out very much in the gym. I also measured my food intake and scaled it down. Initially I dropped 5-6kg. But then it just stays still. I do get stronger and stronger though and have doubled the weights I can lift. Or more in 3/4 of a year. I don’t cut corners with the food much. I still plug in the numbers every day.
💪 Important Reminders:
1) Get your free custom fitness program at www.SeanNal.com/custom
2) Use coupon RUclips15 to save 15% off your first order at www.RealScienceAthletics.com
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
@The Best Half If you didn't receive it back then it's an email issue - did you check your junk/bulk folder? If it's not there then email me directly to sean_nalewanyj @ outlook.com and I'll get it sent out.
Hey, i was getting an ad and was wondering if Vade Nutrition was an good?
vade-nutrition.com/
What if i wanna lose fat but i love beer also, so i make a day in the week where i will drink beer and skipping a meal and counting calories in beer so i will not break my deficit. Will i burn fat the same way?
@@Sean_Nalewanyj can you still have a cheat day
I want to kiss you man... you are so handsome 😻😻😻
I am super grateful for you Sean. I woke up paralyzed after being in a coma and losing 70 pounds with zero muscle left on my body. I re-learned how to walk and am now working out daily to build my body back to normal and this channel is a big motivating factor for me!
that's terrible but I'm sure you'll be fine
Get it Josh!! 🔥💪
Bounce back my friend!
Get it bro
Fuckin inspirational dude
I've been trying to lose weight for literal years. Since a teen, I've never had trouble exercising, even intense exercise. It's the food, man. The foooood. I may eat healthy, but I eat too much. I finally decided to take it much more seriously after I saw somewhere that "It's much easier and realistic to intake less energy (eating) than to use up that energy (exercise)". I had never thought about it like that. So, dieting can be much more important than exercise.
Get a food scale. The amount of food in a serving is smaller than you think for things like sauces and things like cooking oils.
Not CAN BE. but REALLY is much more important. Diet is like 80% the solution
“ I eat healthy but i eat too much” that’s the part most fail to understand.
Like me back then “ eat guacamole! It’s healthy.” and add 2 spoons per taco 😅😅
Cant out train a bad diet no matter what you do
It definitely is hands down the most important thing when it comes down to losing weight. I've been lifting for almost two years now and I had only managed to lose 15lbs. Once I started tracking my calories as well as my macros and making sure that I am eating in a significant calorie deficit is when I really started seeing the results. Even though I had been eating healthy prior, like you I had been eating too much. It's crazy how much of a difference keeping track of your calories can make to your overall weight. Wish I had done it sooner.
This is the only fitness channel you need. Hands down. Very straightforward, consumable information. Well done.
agree
Yeah him and Noel. But I’ll watch Sean for diet and workout advice but for content and workout related memes, always go for Noel. Both are the best
There are more. He’s the type of guy who talks crap about other athletes/ supplements (some are true) but then says “Buy My Supplements” kind of guy 😱😇😅
Uddhav Pai Noel is the one for all
Hope there is more way more.
In summary:-
1. Keep to a calorie deficit
2. Keep to your long term plan (Yearly) & no cheat days on weekends
3. On days where you need more calories, do not stress because they won’t change anything in the long run
Thanks
thanks💯
@@daf676 no problem 😉
does drinking water also help?
@@philiprodriguez5513 yes staying hydrated is most important but it can’t substitute whole foods so I wouldn’t recommend only relying on water
Cheat meals are good. Cheat days are not.
Damn it Sean, you just F-ed up my weekend fat-festivals. 🤣
😂 you can still indulge but just don’t go insane is all
Loved this. I dropped 6% bf in 8 weeks and started to plateau. I started doing exactly what you said by eating clean and in a deficit for the week days but binged on the weekends as a treat due to my progress so far.
I have a potato chip eating disorder. Self diagnosed.
😁😆🤣🤣🤣
Same lol
Switch to popcorn
The Ten Cent Story you’re exactly right! Smart Pop! It’s carbs, proteins and fats, also low calorie and filling.
I had the same thing. I managed to cure that by jumping into another addiction. Now I'm a nacho addict.
Tracking and weekly average were game changers for me. Female, 52, perimenopausal hormone madness really has my daily weight all over the place over months. Seeing my own data helps me ride out the crazy.
I don't have belly fat, but when you post a video I watch it regardless. Thanks for your awesome content.
Thanks Simon I appreciate it
I didn’t realise it’s this simple, not easy but it’s really straightforward, thank you!
If you accurately count your calories and track your diet, it’s honestly so easy to lose weight. I struggled for years not grasping this concept, thinking I was basically above counting calories and didnt need to ‘go that far’. So for anyone else having issues, please try tracking every calorie via an app and weighing your portions, it’s game changing imo.
My mom cooks my food and I don't have a clue how many calories I'm consuming or what my portion sizes are/should be. Its also ethnic food so a lot of times those foods aren't even on the apps. Every time I cut calories, I lose weight and muscle but very little fat. Also, whenever I cut calories, I have no energy and am hungry. Eventually I gain back all the weight I've lost. I used to have some discipline with my diet but I've pretty much given up at this point.
OT: Which is why its so important to not just diet. Exercice will help you in your progress, like a tighter body, which will help you to stay to that diet. To be fair try see the diet as a new lifestyle. Go for a diet with normal and healthy food habits, perhaps a bit more protein 1.5 to 2 ratio. Great channel
Having been a yo-yo dieter all my life , and having had success in phases , I would attest to this .
Recently having tried a ‘500 calories every other day’ diet with a bit of success . It got complicated as I’m a stay at home dad . Anyway got complicated .
I decided to bite the bullet and start a detailed food diary . I had never fancied or been interested I doing this before . But it has changed everything.
I now look at the weeks calories . The benefits have been myriad . Losing a steady 1.5 - 2lbs a week . And I don’t really feel like I’m dieting as such . Just paying more attention.
Great video
I caloric train and fast all year, then I put all back from thanksgiving through New Years!
Great video Sean, you know this actually popped into my head the other day, so i've been keeping about 400 calories below maintenance for 6 days of the week and having one cheat day. Last weekend I went full on nuts on my cheat day. I practically ate an entire cheesecake and a cow. I went to bed that night and roughly worked out how many calories I had that day and worked out it had completely wiped out my weeks work! Anyway Im still going to have my cheat day as for me I am losing bodyfat, and it's more of a psychological boost to me, but I am going to be a little more conscious of how many calories im taking.
I made that mistake last week too brother. I am terrible at thinking "ah well it's cheat day anyway" and taking it to the extremes
think about it this way, you got to eat an entire cheese cake without any consequences... well besides diabetes..
I have done that too. I now frame cheat days as 'eat 200 calories above maintenance' days.
It should be a “cheat meal” not a “cheat day”
@@raay_zee you can have your cheat meal or day but making sure you dont go over the normal calories your body needs
Definitely lack discipline on weekends and i end up cutting my deficit down to negligible levels. Love the honest and straight to the point content and I’m gonna be more disciplined!
I find this guy super articulated. Just subscribed. Guy spits facts and is concise and to the point
I love your channel, unfortunately I was one of the overweight people who followed those youtube scammers for getting in shape, I never reached my goal until I read about how calories in and out works and how actually fat loss happens in whole body I can’t believe I missed years of my life following these misinformations. You deserve more subscribers than those scammer as*holes.
I just signed up for your free fitness program and in the section that asks what's stopping me I put in alcohol as the culprit. I'm 5;8", 47 years old. I have one cheat day per week. I eat OMAD 95% of the year. I drink alcohol four times per week, Thursday night, Friday night, Saturday morning and night and my meals are always 5-7 hours before or after I eat with the exception of my cheat meal, trying to not let alcohol impact my digestion of the food I eat. I drink zero sugar old fashioneds, Gatorade zero and vodka with a couple of beers mixed into my Saturday cheat day. I offset the alcohol consumption by eating less throughout the week, roughly 1500 calories per day, and the weekend and cheat days going to 3-4K+ calories, roughly 15K calories per week. I eat only single ingredient, self prepared meals 95% of the time, with the cheat day being the one meal I have per week that isn't. I lift weights 3 days per week but only for about 30 minutes, 3 sets, 10 reps, arms+chest, Legs+Abs, Back+shoulders, Sunday, Monday, Wednesday. Friday I do a whole body workout, trying to hit every muscle to failure, and also hitting the forearms, wrist, and neck. This workout easily goes over an hour. I have no interest in gaining muscle mass but would not be opposed to it if it's needed. I've only been lifting for about 2 months now. I've gotten noticeably more lean and muscle definition is great but not shredded. Over three years I've gone from 215 to 170.
Haven't had a BF analysis but I feel like I'm about 20%, but really I only have love handle fat that's visible and overhanging slightly. Outside of alcohol I'm very strict. One cup of coffee every morning, 80oz of water or more throughout the day, one big meal of non processed, no fast food, single ingredient meals, NOTHING derails me from OMAD, no snacking or breaking the fast. And I'm really happy with OMAD and eating that way, I'm resisting eating outside of my one hour window because I love it so much. My main problem is getting enough protein, researching it looks like I need about 170g per day, I'm struggling to get to 120g per day because of the OMAD. Though with how little I work out I don't know if I even need 170+g. My stomach has shrunk to the point that I have a really hard time eating enough to get the protein but I'm eating enough to get to 1500 calories without an issue. I eat fresh vegetables and fruit, protein shake, and try to get as much protein as I can with the rest of my meal. I have not seen any muscle loss but I may not be able to, I'm well built naturally and now I have really good muscle definition and I look good naked, and that, above all else, was my goal.
I know what the best answer is, cut out the booze. I have went weeks without alcohol and it really has an impact. I will seriously cut back, or quit all together at some point, but now is not that time.
I look forward to your suggestions and thank you so much for helping everyone with the legit information you post, it's helped me for sure. Sorry for the wall of text everybody.
I just want to thank you because of you're videos I'm down 15lbs, I've had so much trouble with these BS diets. I thought I had to workout 5 days a week and do keto. Im so happy because I'm still eating my favorite foods and losing fat. I started at 187lbs (5foot4 I'm obese) and now I'm 171. My goal is to get down to 150. I'll post an update if anyone is interested.
Congrats man I started back on October 18th strict diet lost 40pounds could of kept going but now I’m just sticking at my weight could of lost more weight but already got to where I wanted to be just with diet and 5 days a week at the gym
How you doing
Good info. So damn hard to stay on track to lose last 12lbs😪
I am putting a lot of effort into diet and exercise and my positive impact is very slow. But slow and steady still wins the race. Focusing my willpower more and more.
This makes so much sense! Especially you talking about having one cheat day, when on average you're in a calorie deficit, it's not going to effect you that badly. This is what made me so upset, I felt as if I could never cheat my diet because I was only thinking daily. And then I'd become upset because I didn't think I'd be able to sustain my diet for life. Thank you, Sean!
Well said Sean as always it's about looking at the long run not the short term and it takes time to gain muscle and lose fat it doesn't happen over night be consistent and have patience!!👍💪😎
Great video, very clear!
I knew this but it was great to hear it broken down like this. Sometimes I assume you got a point where you no longer absorb calories, so on a cheat day not all calories really count, but maybe that’s not accurate because it doesn’t translate to weight loss cals in/cals out
This is the reason why my official weigh-in is every Wednesday. Since most special occasions I’ll attend would be on weekends, if there’s one coming up, I can increase my calorie deficits in the days before and after it to compensate.
So much info out there, Jason fungs book, the obesity code , is worth a read or listen, he says some conflicting things to this. Eg , the role of insulin and how different foods trigger a different response and to a large degree determine how our body stores or burns fat. A calorie is not a calorie, it’s also what the food is made of that can stall your weight loss goals. I’m no longer convinced that calories in vs out is all that accurate anymore.
Do more aggressive deficits or preferably, fast atleast one day a week. I fast every sunday (and another day whenever I'm not active too much) other days I'm on maintenance or slight surplus and still lose fat no problem.
Have to learn how to track and monitor the progress so I can fine tune the process. Your video helps to narrow things down so that I don’t fumble in the dark or fall victim to fake information overload on the web. Key point I took away for myself is long term goal and consistency. Here we go, wish me luck.
Adding or losing weight does not happen overnight! I personally got serious about losing weight, calorie tracking and some activity is a must.
I've been working out solidly for 2 months now,,, lost a load of weight but then hit a plateau and have some real stubborn belly fat which I hate. This video has helped to explain where I'm going wrong so thank you. As a 57 year old guy who used to drink way to much this has been a tough but rewarding journey
so so proud of you thats amazing keep going an di wish you the best 😊
This explanation really helps it's a concept we may be aware of but just don't totally grasp fully .. this definitely helps bring clarity to this Bigger picture (not a 24hr picture)... Enjoyed
That explanation was no BS and beautiful.
This is my exact problem, I'm great M - F but I splurge on the weekends. I'm going to use this as motivation to clean up my diet...thanks Sean!
My mom cooks my food and I don't have a clue how many calories I'm consuming or what my portion sizes are/should be. Its also ethnic food so a lot of times those foods aren't even on the apps. Every time I cut calories, I lose weight and muscle but very little fat. Also, whenever I cut calories, I have no energy and am hungry. Eventually I gain back all the weight I've lost. I used to have some discipline with my diet but I've pretty much given up at this point.
For me, this would be the worst advice and did not work. I just jojoed back after a "calorie deficit all the time" approach. It has to be sustainable in the long term! And if I can't go out with friends on a saturday and just eat, what I like and have a few beers, always forgo, always abstain while everyone else is having fun, it would not be a life worth living for me. So maintaining 2000 calories in for 6 days a week (while doing physical work and exercise for 45 mins every day) plus one cheat day on the weekend where I'm at maybe 3500 cal. works super fine for me and I still lose 0.5-0.7 KG per week and feel great.
Another thing that's special about belly fat is that visceral fat causes protrusion of your belly. Visceral fat is the fat around your abdominal organs. It's different than subcutaneous fat. Substances fat responds strongly to a caller deficit. But visceral fat responds strongly to aerobic cardio.
Wow, thanks for that! Cleared it up for me !
OK. Going to try something new after hearing this. Going to put a binge day once a month on my calander. So all month I have a guilt free binge day to look forward to to stat Heather in eating across a longer time frame. Long term average that makes the difference. Got it
How did it go?
I have coached a lot of guys through weightloss on my own weightloss journey, and the general rule i give them, is that weightloss is easy, but ultimately, not sustainable. Weightloss as a focus will not get you long term results, changing your lifestyle and reltionship with food is the most important thing you can do, weightloss will just be the side effect of that positive change
Can you do a video on how to increase your lung capacity? Ive had half of my lung removed so ik im at less than most ppl but there has to be ways to make it better
Good stuff. Sometimes it’s good to be reminded the basics
the best fitness videos literally anywhere, no bullshit
This is the exact same problem with me...🤣🤣.. I am really trying to lose fat fast, I do heavy workout, keep my dieting habits on check from Monday to Friday, but either on Saturday or Sunday, sometimes I do go to restaurants and do a little over-eating and I believe because of this I having trouble reducing my belly fat, my upper body is in pretty good shape, even my legs, but because of this belly fat a little, my overall shape gets effected... man I really don't want to give up the food I eat on weekends...🤣🤣... but I think I have to be a little strict with myself... there is no other choice
This is great! I've always had similar questions. Thank you for choosing to upload videos!
Great content as usual!!!
Man, I've really noticed that once I got into my 40's and 50's, fat loss is very difficult. You have to nearly be at 100% compliance
How much muscle mass are you carrying? Do you sit at a desk all day?
@@theastuteangler I’ve been lifting since my late teens, so I’m carrying some muscle. I’m retired now & I’m usually getting in 10-15K steps a day.
@@MrHabs66 I’m doing pretty well at 44. I lost 62 lbs since august 5th, down to 169. Some muscle definition too. But I’ve been intermittent fasting with OMAD and 70 hr fasting every week. Then I’m doing a 2 hr workout 6/7 days a week including some lite weight training and minimum 10k steps. Working out in a deeply fasted state works wonders, tomorrow I’ll be about 48 hours fasted when I workout, Saturday morning I’ll be at 60 hours.
But you’re right, at 44 it’s nearly 100% compliance and while I’m 9 lbs from my 160 goal, when I get there I’ll still have some slight belly fat and have to keep working out to get it all gone.
Yeah, fat loss is tough in my 50s. The only diet that works for me is a no-food diet. Just don’t damn eat.
I recommend adding more cardio like incline walking or bicycle.
I started with cheat days, but found I don’t like them at all. Felt forced to eat poorly when I really didn’t want too. So I find myself just eating a bad meal every so often when my cravings absolutely take over. But these last few weeks my cravings have gone down. Idk if it’s my body adjusting to my new diet or what, but I feel amazing! I just wish I could figure out a workout schedule. I find myself just winging it, but I do high intensity so the results aren’t bad. Hopefully it gets easier as I go. It’s been 2 months.
If anyones new here to working out, dont make the classic mistake of listening to big channels like athleanx with jeff cavaliere. They use this “more spews more views” rhythym that spits out nonsense in order to get big and more attention. U want the guys like sean nalewanyj, his no BS motto is true to the T and is my absolute go to with gym knowledge
Damn dude. Well said. I just started getting back into health and fitness after years of a high stress job and not taking care of myself. I have been eating like a rabbit for maybe a month but didn't lose anything. I realized that my calories are still too high. You kinda confirmed what I already suspected. Thx
I’ve been at about a 3k calorie deficit for two weeks as well as hitting the gym twice a day. Don’t really feel like I’ve accomplished anything
Only 2 weeks?? It takes time. Months. Sometimes a year or 2 to see great results. Patience…
Try 2750 calories
Ultra high protein
It’s only been 2 weeks lol
I got a V-Shred ad before this video lol
All these videos have been informative and enjoyable. I like that I'm just being told, that's it's solid info and not salesmanship. One of the challenges many people face though is eating right while broke or trying to save money. Would love to know about more low-cost protein sources, getting the best cut of fish or beef just isn't doable for everyone. If there was already a video and I missed it, Disregard and link me!
This guy knows exactly what we are thinking when we’re working out and partying on the weekends 🥹 those weekends matter!
Always producing a perfect video Sean thank you
Thanks!
Thank you I was asking myself this same question this morning great content
Consistency is key, I also find it easier to go all in and never cheat. Ive been in a defecit every single day for the last 85 days and I've lost about 30-35lbs of bodyfat.
@@chriswilson1968 good point I'll keep that in mind while I ajust my intake thank you brother.
Really needed this info. Thank you 🙏
Whenever I’m feeling doubtful or discouraged I hit one of ur videos n tell myself it’s okay u got this
most balanced and factually correct view I have seen in a long time!
i've said this before, but the trick with a cheat day, which most people DO need, because if your not used to cleaner eating your body will pitch and scream internally if you go too long without SOMETHING it's addicted, but the trick, is to STAY AT A DEFICITE, one thing i've been doing is, on cheat days, i might skip breakfast all together, and have some unhealthy snack, like last wednesday i had a cheese stuff crust pizza, i still hit my weights, i still did my cardio, i skipped breakfast, had pizza, starting thursday i was right back to counting my calories and eating healthy, everything he's saying is on point though, another thing i wanna add (im only three minutes in btw, so i dunno if he's gonna say this or not) but DO NOT JUDGE YOUR ENTIRE FATLOSS JOURNEY ON WHAT A SCALE SAYS, measure your body parts, hips, waste, neck, upper torso, arms, and legs, because you might be losing fat, but if your lifting weights regularly you might also be gaining muscle, so the scale might tell you your weight hasn't changed much or hasn't changed at all, but you might actually be thinner, pericularly in the face, arms, legs, as those lose fat well before the stomach, which is usually the last place to go
Perspective changer 🎉
Very clear and coherent info. Keep it up.
Thank you so much - this is the advice I needed.
Great info, as always!
In your opinion, How can I stay in shape while treating a shoulder injury?
At least I wouldn't wanna gain fat.
Thanks for your videos?
Train legs like crazy bro
Tough question to answer without knowing how severe the injury is and if you're able to still work around it some degree
@@Sean_Nalewanyj I understand, i don't even know the answer to that, I know it hurts, i should go to the doctor.
Thank you.
Thx Sean, received your free program 👍🏼
Thanks Sean great info and well explained.👍
These bloody vshred ads! Everywhere!
😫
For those that can, maybe download Sean's videos and watch them off-line? Shouldn't see ads that way?
Man thanks for the information.keep up the good work 🙏🙏🙏
Amen brotha! Been experimenting lately. 2500cal everyday for 7 days vs 5500 on one day and 2k for 6 days. Same weekly total. Cos of the law of thermodynamics I’m confident that this will work! Opinions?
Kinda depens on how good you are on your good days and especially how bad you were on your bad days. Another little trick I use to to only promise I'll be on a reducing diet for a certain number of weeks. Maybe 6 or 8. then be sure to only take in enough to maintain the weight. Not a waste of time since you havae to train yourself to do this for success anyhow. Keeping it off it often harder so the more times you practice this "maintaining" part the better you'll do overall.
Hi Sean😬 what do you think about refeed days ? For example 2 refeed days in a row at maintanance level and the rest 5 days at deficit?
this is reality check
I’ve learned more in five minutes here. Thanks for the info
I have been going F'ing NUTS beating myself up on Thomas Delauer's militant diet for the last 2 months. The toughest part was on weekends when I get my kids. Eating a can of tuna (not the whole albacore tuna, cause Thomas says the mercury is bad... 😠) while they are eating pizza and burgers seriously bummed me out. Finding Sean and his approach has given me hope and I once again get to fully look forward to the weekends with my kiddos! Thank you Sean!! Having a burger with my kids has never meant so much as it does now. It actually incentivizes me to do better during the week to stick to the meal plan Sean put together. 👍 I would have never lasted on those other guys guilt diets.
This is great intel! Found your channel at just the right time. Really helped put things in perspective. Thank you , Sean!
Excellent advice! Thanks!
Always amazing thought out content 👍🏽
I have a 42yr old belly , I'm training 6 - 8 hrs a week .... I would say that boredom plays a big part in my calorie intake .....
So glad to have found your channel. Great videos! Thanks!
Yet another solid video!
No BS and straight answer. Thanks
I keep myself at roughly maintenance level during the whole weekend (maybe a small deficit since I also work out saturday, but definitely around maintenance in sunday) and it's been working wonders. I'm either also building muscle or losing fat so consistently that I feel way more muscular and lean than I did 2 months ago.
You just can't go with the subject of insulin spikes....It kills you
but your right about your days off, with me when I am with Girlfriend and I let lose
This is why I don't count calories. Futile. I exercise and eat sensibly. If I wanted to slim my waste down, I would have to find a way to limit insulin release/sensitivity consistently. Trainers who work out all day do that essentially via excessive physical activity. But you could try intermittent fasting. I guess if I get desperate, I might try the second option. Right now, I'm happy with my weight.
Quality content as usual Sean
Thanks Dan
I lost 80 pounds In 15 months. I had times where I'd became frustrated because I'd plateau for a few weeks when I didn't change my diet. I'd do a 2 day water fast & start my diet again and that would help me. I've been stuck at the 223 for months and I decided to do a 2 day fast again and I hit 216. The road to 200 has been a long battle but I'm almost there
Sean when are the new videos coming out
Thank you for this! Been going to the gym for a while but have not been able to understand clean protein based diet
Hm, i ate 800-950cal. /Day for about 3 weeks while working out 2x 2h per week and stalling at 68kg with 700g fluctuation over the day. Tho I'm feeling more and more muscles pop and are palpable. I kinda don't get it. 😅 I hope it'll go down after integrating more veggies and fruits, despite i don't very like most of them.
Right now I'm trying to lower the deficit to 1000-1100cal./Day. and adding a 1h workout session somewhere in the week. 👍
Just FYI I got a V- shred ad before this video. The one where he talks about eating pizza.
Also when is that Ryan Humiston video coming out?
It’s already done and will be up in about 10 days. Solid 22 minute vid, think you’ll enjoy it
I hate that guy.. takes 2 hours to tell you one second answer and will recommend you to try his supplements
Rather than say long-term average, I think it makes more sense mathematically to say cumulative gain/deficit. So if we assume 8000 calories per kg, and I want to lose 10kg, then I will have lost ~ 10kg when I have a cumulative deficit of 80000 calories. So, start today on 0, and then keep a cumulative count over time.
Does that sort of check out?
When you lose weight it is lost all over, not in one specific place. The belly is the first place you put on weight and the last place to lose it. You won't lose belly fat in 12 weeks if you are very overweight, it will go off your arms , legs and chest first. As long as the weight is going down it is fine.
This just changed my view on fat loss. Very intelligent prospective!
Thanks man. Needed that
Great content as always Sean! Appreciate it! ^_^
Thanks Pauli
U r the best advice on RUclips!
Needed to hear this !!
very important to keep in mind thanks sean
I
Only watch Sean and Doug Doucette, both are spot on w info
After I was burned out and not moving a lot I got myself together and started working out very much in the gym. I also measured my food intake and scaled it down. Initially I dropped 5-6kg. But then it just stays still. I do get stronger and stronger though and have doubled the weights I can lift. Or more in 3/4 of a year. I don’t cut corners with the food much. I still plug in the numbers every day.