A little off-topic (but since you threw in Tiege Hanley during a belly fat vid, figured it ok!). Related to belly fat, could you do a video about how to handle your wardrobe when you put on or take off a few pounds? What's the best way to combat this before it happens, do you go to tailor, etc, I have a Zegna suit that fit me perfectly pre COVID. Now.....not exactly! Cheers
Tip 2 seems intellectually dishonest to me: you're not lowering your bodyfat, you're just lowering the percentage of bodyfat by adding weight to the scale that is not fat. Of course that decreases the fat in relation to the now increased bodymass due to waterbloat. You might as well take a dumbbell on the scale with you and brag about how the percentage of fat on the scale is now lower.
@@hespokestyle Come on, man. I want you to sell as much eye cream as possible, but do it unashamedly and don't muddy the waters for people looking for genuine weight loss advice. "Lower your bodyfat percentage by drinking more water" is confusing(confused?) at best. Guess that's just my deeply rooted cynicism talking.
I was lean as a rail when I raced--I rolled at about 6-7% body fat. But when I started adding resistance training in, not only did I retain my leanness, but I really increased my power output.
The secret is there really is no secret. I'm by no means older (28) but I went to the doctor 4 years ago because I wasn't feeling right and it went like "Are you eating right? Drinking enough water? Drinking too much alcohol? Too much coffee? Are you exercising? Getting enough sleep?". One thing I've learned since then is that taking care of myself is in fact the easiest self improvement because it's so easily measurable and trackable.
A calorie deficit causes your basal metabolic rate to fall after a while because the body has a natural mechanism that realises the deficit is a threat to its survival. In response the body slows the metabolism by shutting down some of its functions and subtly reducing your movements. This is why most diets fail. A lot of exercise makes you hungry which ends up defeating the point of the exercise. What you need to do is eat the right foods that satiate your diet and include a long period each day without eating eg from 6 pm to noon when the body goes into fat burning mode without slowing the metabolism. This is why the keto diet is so effective. It’s obviously still good to tone the body and optimise it’s functionality through exercise but only certain types of exercise reduce weight eg walking and HIIT 2 or 3 times a week.
I'm going to need to get a coach because I'm vegan, I cycle 900 kms per month, I don't eat crap and I can't lose a few kilos on my belly. there's something I can't understand, there. There must be a reason but I don't know it as I pretty much do everything Brian said in that video.
As always, you're an inspiration man. I'm overweight again after having lost 65 lbs a year or so ago...I know how to lose it, but applying what I know and KEEPING it off takes work.
As far as an exercise routine, I do a 30 minute spin bike ride on Monday mornings, lift biceps and triceps with heavy bag on Tuesday mornings, lift legs and jump rope on Wednesday mornings, lift chest and back with heavy bag on Thursday mornings, and another 30 minute spin bike ride on Friday mornings. Combined with 18:6 IF skipping breakfast. It’s a sustainable system for me to do 30-50 minutes of exercise before I get ready for work. Getting out of bed super early can be tough so going to bed at a reasonable time is important.
Yes. the way to that "valuable" six pack abs is no alcohol, no dessert, no butter...in short self denial of every dietary pleasure in life. No, thank you. Moderation is key.
For exercise routine, I started boxing (real boxing not cardio classes). I feel like martial arts is a great way to feel like you’re playing while working out. Plus you get more athletic and learn a skill that might come in handy one day.
A more general point: portion control! Even if you are eating something that you could consider "healthy", it's still worth only consuming what you need an no more.
Keto diet and intermittent fasting. No sugar, no carbs (body doesn't need them) high fat (good fats) and lots of vitamin rich cruciferous veg. Fish, eggs, high quality meat, butter it's incredible 👌
Yard work is a great help if you're a non-city dweller. It's mid-February now and I've plumped up over winter. All my nice pants are too tight--I hate it! But it all comes off in spring & summer when I spend an hour or two everyday in the yard gardening.
It’s a mistake to say the water impacted body fat, and ‘you know it to be true’. The reason the body fat percentage showed up as different is because those kinds of scales measure fat due to conductivity of electrical currents through your body. The water affects the conductivity, and therefore the number, but not the body fat.
I will say I find plank exercise with varying positions for about 20 minutes and pull ups about 3 times a week each add cycling in between keeps the pounds away. Theses exercises don’t take a long time and can be done at any age.
Secret number 6... Don't get old. I turned 50, next day the gut was like a fricken balloon! And nothing I do... and I do mean nothing I do, is getting rid of it.
It does get tougher. Your body uses and requires fewer calories as we age, but appetite doesn't really change. As my father used to say, "Your chest falls into your drawers."
@@westhavenor9513 Yeah, thanks. Made me chuckle… My dr told me the other day that I need to give up wine whiskey and women😓 and cigars😩 because of exactly what you said. Metabolism is slowing down. I don’t want to get old… it sucks!
As for the exercise component to fighting belly fat, one thing to add is you have to do your legs, which helps to increase your T levels, which, as we know, decrease every year as we age. So if you can get into a workout regimen, make sure you devote enough time to your legs (yes, no one likes "leg day", but it is so helpful to the rest of your body), if not also compound exercises that involve your core (dead lifts, squats--just focus on good form and do not go too heavy and hurt yourself)
5 Secrets 1. no Alcohol (too much calories per cup) 2.Drink more water (8 glasses of water / day) 3. Dont eat crap (limit junk food) 4. Exercise (Atleast 3 times a week) 5. Plenty of sleep (6-8hr) Notes; Food (33% protein 33%fat 33%carb )
It’s nice to finally see you with a shirt off 💪🏻💪🏻 although not a current pic 😕 but really random to be sponsored by a skincare brand for a dieting video 🤷🏻♀️ 🙄
Oh, man, you've got to start sleeping more! Especially with the type of lifting you're doing, I wager that it will make a HUGE difference. When I raced a bike, I would sleep eight hours a night and then try to catch a nap just about every day.
Ever since turning 30 (46 now) I have pretty much been on the overweight spectrum with periods of obesity, with my heaviest being about 230 pounds (About 32 BMI for my height) to my lightest about 188 pounds (26 BMI). In the last year or so I have been making great progress, I'm now as light as I was in my late 20's: 178 pounds (24 BMI), by keeping to a regular exercise regime, split into 4 daily sessions, I jog for about half an hour, weights for about 20 minutes and the total of 100 push-ups & sit-ups a day, as well as the combined total of 1 hour & 30 minutes of Dog walking, unfortunately he is a Chihuahua so my pace isn't as fast as I would like, but nevertheless it's good solid exercise for myself and the dog. Combined with a low fat diet that could be better, I am now (at last) in the "normal" weight category for height, it's actually nice for once to see a bit of muscle definition on my arms, shoulders, chest and abs, rather than the podgy dadbod I have been confronted with for the last 15 years. Apart from the diet and increased exercise, the key factor for my weight loss, was cutting down on alcohol to a glass or two of red wine on a Sunday and drinking more water. I plan to lose another 9 pounds, so the regime continues, then if I get there. I have to figure out a regime to stabilise and stay at that weight, a feat I find nearly impossible.
@@willek1335 It will take a fair bit of trial and error once or If I reach my target, as it's a stage that In most cases I get wrong and end up putting on weight. Probably a scaled down daily work out and continue to watch what I eat.
@@05Rudey The reason why I ask because I have several friends who have fought and lost that battle. One was KIA'd. If I remember the statistics correctly, only 2% of people who suffer from obesity are able to permanently recover. There's a RU-vidr called Darwin Onthetrail. He has permanently recovered. Check out his video on the topic if you're interested. He tend to respond to comments.
Generally it's a combination of cardio and resistance training--both body weight and machines/free weights. I also work special deadlift sessions in three times a week.
So I’m not sure how old anyone here is. I’m 28 years old. 4 years ago and some change I was 200lbs. Never did check my body fat ratio to water or muscle for that matter. My younger self had “promised” to always stay healthy and fit but I didn’t stick with that and well life happened haha. So I ended up going vegan, cold turkey. March 2nd of 2017. While only going to the gym once that month I dropped from 200lbs to 169lbs. Cutting out meat and chips, and anything that was animal based. I don’t have funds to do all the doctor appointments and such but for the most part, I can keep up with if not surpass 18 year old high school football players who I supervise at a hardware store. Also, I have my gym membership, yet I don’t go haha. I worked out yesterday for 30 mins. Felt really good earlier today and well look at the time! 11:31, still have energy hahaha.
love ur channel pls share what's in ur cheat day and the next day start must do discipline 2. grocery must purchase 3. how many exercise compulsory weekly, supplement that U take weekly Tks soso much , All Blessing
Generally it's a combination of cardio and resistance training--both body weight and machines/free weights. I also work special deadlift sessions in three times a week.
Dude you still look so fit. i started following you not to long ago, love all your videos. this one in particular caught my attention, and your secret number one has become my worst enemy in the past few months. 12pck once a week not proud to say it but its the truth, crazy thing is all throughout the week i drink water but my weight is not going anywhere. any way, awesome video!.
By far the biggest way to lose belly fat or fat in general, is the cut out sugar and simple carbohydrates, no breads, pasta, or any kind of processed food! It definitely works but good luck with that lol
Good one. This is one thing I believe is the most important (and neglected by many). No matter how good the clothes are, it’s the ‘kapstok’ (dutch) that makes the difference
Hey Brian, fasting throughout the day helps a lot not only with fat loss but also with aging, fatigue etc. I highly recommend it. Also, workout video for sure.
I went through a phase were I put on a large amount of weight during lockdown, but having the motivation of a good personal trainer and being able to have a good job contribute to help my lose the weight I have out on. and as always looking dapper in your videos Brian.
In the end, it's about calories in, calories out. You don't have to be that hard on yourself and cut out all your favorite foods. Allocate yourself a certain amount of calories each week(not day) and autoregulate as required. Eat low calorie-dense foods(fruits, vegetables, etc.) so you're not hungry and aim for .5-2% of weight loss per week. Hope this helps someone.
How long are your resistance sessions? Weighing yourself regularly (ideally daily in the morning) is important to measuring. Beyond the scale, how your clothes fit and how you look in the mirror are just as important as scales only some of the story.
Another great presentation. Now have another motivator to drink enough water. 5:45 Turns out I can't even smell it (someone brought it into the house and I had to go in another room)! I was partly hoping including determining if have internal fat. I do the pinch test plus injecting my medication have found no external fat on me except one place we don't talk about. PCP nor endo able to determine ideal weight after Chron's surgery (had symptoms since High School). By the way, medium build structure, 6'-1.5", 210 pounds, 44 inch chest, 35.5 inch natural waist, 38 hips.
Nice video - very timely and true, no BS in it. Losing weight is hard work (I have discarded 127 pounds) 90 of them in 2011 and it has taken this long to get rid of the other 37. There is always the law of diminishing returns. Your best tip is DONT EAT CRAP. Because of the habits I now have, I am certain that unless some unforeseen event happens to me out of my control, I wont ever gain weight again. My goal is to rid myself of 1-2 pounds of weight every year for the rest of my existence. (I am 64) I do alright. I really believe that most people can do what I did, just takes a plan and a certain level of single mindedness. I am 5'9", 42 jacket, 33 waist, 178 pounds and I STILL have some stubborn back fat. The challenge continues!
Helpful video as always Brian, thank you. Can you help with something? Advice or perhaps a video on this topic.. how to get rid of my permanent eye shadows beside good sleep, which I struggle with and vitamins?
One way that I manage to keep my weight under control, is pick food with less calories and check the macros. Say I want cereal, I look at the back of the box and see which one has less sugar. Usually not the least amount, because it would taste horrible but less than the others. I do the same for fat and sometimes carbohydrates. I usually try to find things higher in protein. I don't have huge portion sizes anyway, but this way i don't have to worry about it as much.
I admit, I was eating ice cream while watching this lol. Time to get back on the horse. By the way, do you have any recommendations for brands when it comes to shantung ties? I picked one up from pini parma and loved it so I'm looking for more.
Hey Brian, great video post. I've been keeping track on my water intake for about the past couple of years since my stage 2 diagnosis. I was encouraged to invest in a smart scale and I delved into a ton of research. I decided that I would invest in a WITHINGS smart scale.. the BODY CARDIO WITHINGS system. I was addicted, I truly appreciate the wealth of information at my fingertips . Then with the pandemic was underway and I sought to find a smart thermometer and I chose the WITHINGS. Now I'm in search of a smartwatch for tracking my blood pressure and activity and last night I decided on the WITHINGS... although, I'm perplexed between the two top versions. I was curious which monitor do you utilize?
@@hespokestyle I'll give them a look. Have a great day. Dude, you looked pretty ripped! Do you miss that version of yourself? Lol I'm about 6 months post surgery, due to my stage 2 stomach cancer status and the fact that the lining of my stomach was increasingly becoming thinner I was running the risk of hemorrhaging so my team felt that I had reached the point of difficult decision. I could have tossed the dice with chemo and suffer the effects and have zero grantees it won't return or just remove my stomach and subsequent remove the origin of the issue. I chose the latter and I have lost a lot of mass and weight. I've been retraining my digestive system to accept food again and put weight back on. Its been heinous.
Great message, thank you. As for a fitness program, I've been following The Fit Father Project for 8 months, and I've lost 40 pounds and feel amazing. This program is for busy men, real men, and doesn't follow a specific "diet" that isn't unrealistic.
day 1 . 3 x 10 press ups , 3 x 15 sit ups day 2 pm walk 5 miles run parts of it as mych as you can, day 3 3 x 10 arm curls, day 4 squats 10 x 3 bodyweight, day 5 walk / run 5 miles have day 6 satuday off dont get a take- out. day 7 sunday tidy and clean house from top to bottom and do home garden chores ie wash car etc, start again, and gradually increase effort.
Cool! Future video perhaps? But generally it's a combination of cardio and resistance training--both body weight and machines/free weights. I also work special deadlift sessions in three times a week.
Appreciate the effort but I think everyone should stay in their lane. Fitness is a different beast, that requires a totally different background. I follow the channel because I know little about tailoring, and I absolutely love the insights you provide in that area, but as a former IFBB competitor, I must say that telling people to drink more water to lose stubborn fat is frankly laughable.
There are some problems with this video, but I would also argue that Brian isn’t totally out of his lane here. He used to be an elite bicycle racer and is a hell of an athlete himself on top of his stylistic knowledge.
I bike to the gym, 2 miles each way, for my cardio. When I get there I do weights 4 days a week and yoga once a week. Cardio, resistance, and stretching are all covered.
