Really great video.❤ I started my weight loss journey two months ago. I am a 5'6 male. I was 77.65kgs and wanted to reach 64 kgs. My diet is pretty much the same as it was before but the drastic change i made was i cut down my carbs and made it 1/5th of what it used to be and replaced it with veggies and proteins. 2ndly i tried fasting for 24 hours once a week and for a daily basis pushed my breakfast behind to make my after dinner fast about 16 hours. I started having my dinner before 7.30 pm. That was a massive change for someone who used to eat dinner at 11 pm. I started walking 10k steps regularly. At first all 10k at once and then slowly incorporating walking in my daily life so that it is sustainable in the long term and I don't need to find time specially for walking. Last but not the least i stopped having junk and sugary food. Only sweet thing i eat is seasonal fruits right now. After two months i have lost 10 kgs.. i currently weigh about 67.40. I regularly train my big muscles at home to avoid muscle loss.(Push ups, squats etc) What i have learnt about my body is that a good metabolism is key to fat loss. If you don't have good metabolism it is very hard to sustain your body. You can't excercise out of a poor metabolism. So i will urge people to try to do a 24 hour fast once a week and build enough muscle to increase your lean mass which will then increase your metabolism. Eat satiating home cooked meals and don't snack in between. Having 2 or 3 solid meals with a good time gap in a day is way better than small frequent meals. It helps in reversing your insulin resistance which is also a huge reason for weight gain. Eat more during the day and keep the dinner light. All the best everyone ❤ I hope to lose my remaining 3kgs in the next month... Anyway it doesn't matter if it takes more time because i already feel healthier than before ❤
Good job on the video, it is clear and well-presented. But, the workout plan might be a little too much for the average Joe trying to mix running and lifting. Especially that Thursday tempo run before leg day and then the long run on Sunday? Brutal on the recovery. Maybe spreading the workouts out over more days, like 9 to 12, would give you more time to rest. Or removing one running workout and replacing it with an easy run? Plus, even if specific muscles ain't sore, there's still this whole systemic fatigue. These are my thoughts. Keep up the good work!
Yeahh i was torn myself too between Apple Watch Ultra 2 ( btw i own ultra 1 anyway ) or the Garmin epex pro gen 2 51mm Sapphire so my easy solution was to get them both. See it was an easy fix, don’t try this at home boyz 😊
And don’t let me start with how many pairs of running shoes I own, some of them are still in the original box eating dust. I guess that’s makes me a running shoes collector maybe ?! Oh god I’m crazy
Great points, especially on proper running shoes! If only this video existed a year earlier! I used to do the same as you did, grabbed the every-day shoe to run and thought the soreness and pains on my feet after every run is totally normal and to be expected! Unsurprisingly, now with my cheapest pairs of Adizero SL's, they consistently keep my feet fresh and pain-free! Though I never use them for anything more than a 10K
Proper running shoes can make such a difference. I've never heard of the Adizero SL's, but they sound like they've made a big difference for you. I'll definitely check them out for my next pair!
Man, I thought my two - step inhale is just a sign that I am too weak to breathe properly while running... funny it is actually the proper way. Thanks for info!
Really great video and channel! Love the very concise content and practical advice to actually be able to make things happen consistently. Greetings from a fellow MD from Finland!
Glad you found it useful. For a complete beginner I'd say start with 30 seconds of running and 1 minute of walking, then gradually increase the running intervals
The video is great. It looks really proffessional. Got some advices to give you: You should add a subtle bit of a chill music. You can check out people like Tim Dessaint for these type of videos. Add some scenes between your talks. Add various clips that YOU took which is not a stock image. Talk a little slowly more meaningfully. You sound great anyways. Talking slower makes that much better. I hope you go big on youtube man. I really like the video and will be applying the discipline rules into my daily habits.
Thank you so much for the advice. You don't realize how valuable this is for me. I'm going to implement everything you mentioned, and your support motivates me to keep improving. Many thanks!
i own an apple watch and it only lost like 4% battery during my half marathon. i think this is because I have a newer one, like 2 years old. my first one wouldn't even last a day of normal usage lol
@@darrellkawooya I have the series 7. I believe the SE versions run out of battery faster. I love the watch since it’s convenient while running and for everyday life lol
Good vid! I discovered you as long-time heavier runner (+90kgs). Which brings my question: what size did you get the belt in? I think my waist is about 92 and the L is listed as 96 and M as 86. Leaning towards the L rn. Thanks!
Thanks for your comment! I got the medium size because my waist is 86 inches. Given your waist size of about 92 inches, the large size sounds like a good choice for you!
I previously used Science In Sport GO Isotonic Energy Gels (amzn.to/4dmvWsb) Now I use Science in Sport Beta Fuel Gels Dual Source Energy Gel (amzn.to/3JBuGUF)
I spy a Manchester 2024 medal. Congratulations! Like you I trained well (this was my second marathon) but need to rethink my fuelling strategy. Was taking a gel every 5km (approx 22-23mins or so) and had a pocket full of jelly babies but still hit the wall around the 27km mark. The 5 mins buffer I had against my target evaporated and I finished 7 mins behind the target … even though it was still a PB I felt even more gutted! Definitely going to be taking electrolyte soft flasks.
Jelly Babies ???? Are you fucking crazy !!! How long do you think it will take your stomach to dissolve a jelly baby before your system can take it up ????
Big congratulations on hitting a personal best! That's a huge achievement. I understand it might not feel that way because you didn't reach the target you had in mind, but it's still super impressive