I just want to say that I really appreciate how positive your message always is. As a father with a little girl it’s dope seeing another dad find the time to get shit done all with a smile on his face. You’ve helped me more than you know bud, thank you for everything you do.
One of the best videos I've seen on this subject! Scientific, logical, practical -- and all explained in a simple, yet not overly-simplistic (so as to be wrong), manner! Kudos! And, bravo, sir!
so you are saying, willpower is not biologic, and can be trained. that means, that your body can be trained, with willpower. otherwise, just order a pizza and get back on the couch, diabetes is not your fault?
Not sure what camera you used to film but that was the clearest screen I've ever seen on my monitor. And it isn't my monitor! Oh, thanks for the advice!
You got a new subscriber today! I have only watched a couple videos and I love them. I also appreciate that sp far I've only heard you drop the F-bomb once... seriously that's a big deal to me. Thanks for keeping your language relatively clean!
This is exact information we all need to successfully done our weight loss/cut great work mate! looking forward to your more health and fitness videos!👏🎊
Love your videos and how well you explain everything to the point that is very easy to understand and to follow, you have put so much effort into your programs and your research that you speak with facts, I appreciate your work and dedication
You... Are... The Man! I have been doing every mistake that you mentioned in the past year, that's why my weight is going up instead of down. Thanks for sharing
I've had a lot of success with keto and yoga. But this video is one of the best I've ever seen. Keto (lots of fat & protein) isn't as sustainable as his 5 foods theory is. Marcus, thank you; subscribed.
Marcus i really appreciated your video in regards to injury. One thing I would love to get your perspective on is being able to navigate pushing yourself vs pushing yourself resulting in an injury. I find that this is a fine line and am having a hard time understanding this because the fear of injury also becomes a barrier. Would love to hear your thoughts
Hey Priya. What is your goal? Unless you are getting paid or are chasing a championship, then I don’t believe taking on unnecessary training risk for fat loss makes sense.
I totally stumbled across you a few days ago. Normally elite athletes like you are above and beyond my reach. You stuff is spot on even for an older (almost 60) athlete. I'm far from elite but your stuff applies to me too. I do have one question though...you kinda destroyed that Pop Tart. Did you enjoy that a little too much
I feel same. I am 62 and this definitely applies to me. I am at my perfect weight and BMI. Got there by keto. But now I plan to get back to some dumbbells pushups, etc.
When should you trust and record a measurement from the scales when determining your maintenance? I'm dieting right now and some times when I weigh my self I can be +1-5 lbs over where I think I am and then a few days later I'm - 1-5 lbs under. Thanks and keep up the great work.
After watching this video I am going to the gym RIGHT NOW! Time to get some blood into those lazy muscles. Also what I learned over the 3 years im dropping weight is don't mess up your daily routine. Just keep going at the nice steady ride the wave pace. I once listened to guys saying you need some off days and "shock" your system binging with all kinds of food, worst advice ever. Just eat food you like and is healthy and low in cal preferably. Also stay far far far away from trigger foods that will active BINGE mode (junk food, highly processed foods) this is the gateway to an endless loop of losing and gaining weight. Doesn't mean you can't enjoy during birthdays or holidays but just don't go out of control keep it moderate or just ride your bike for 100km after :D.
thanks for giving real baseline advice around food, and for not patronizing the folks looking for an excuse to eat junk food. EAT REAL FOOD! this is where every human should start. if you choose to deviate, do so at your own peril
Great video! The segment about "Frankenfoods" hit home. For example, I've noticed that when I'd eat a certain brand of protein chips that I'd immediately crave more. So if I bought 2 bags, I'd end up eating both in 1 sitting. The nutritional facts on the bags looked healthy (approximately 20g of protein per bag), but they definitely ended up triggering cravings that did more harm than good. I thought it was just me, but now I know to stay away from processed "healthy" foods too. To be fair, it's still better to eat those chips than regular ones if a craving hits, but it's better to avoid them altogether and just get used to eating whole foods.
Amazing information man!!! I pray that you gain more momentum with your podcast and youtube channel. Your information is TOO GOOD. One of my favorite things that got me off chips and cookies on my "refeed days" was baking/cooking the same things I used to buy. I really love coconut flour recipes and I bake my own russet and/or sweet potato chips or fries almost every night! So much more satisfying and my digestion is much better and efficient as well, couldn't get these type of poops off chips haha.
Hi Marcus great and simple video for people to understand game plan. I just done my CF2 course over weekend and staff explain exactly the same key points to success. Great work you just encourage me to do the same subject on my own RU-vid channel. Thank you for inspiration. Have a good day.
Feel like stuck with doing too much high intensity. I’ve fluctuated in weight my whole life up until I was 26. (35 now) I went from being 307 at my heaviest all the way down to 192. I’ve done traditional lifting and CrossFit. CrossFit is where I got absolutely shredded. I maintained it for two years. Very lean and vascular up until I was about 33. I took time off and started doing more bjj and then went back to CrossFit. Ever since then, I have completely lost my lean vascular look and now I’m much thicker and having so much trouble getting back to lean. I’m back to CrossFit and I do crazy high intensity workouts but not much with slower, isolated lifts. I use to normally hover around 215 very very vascular. Now I’m hovering around 232 and much less defined. Any pointers would be great. I’m definitely going to take some pointers from this video as well.
@@marcusfilly Btw, have you read the book "Burn" by Herman Pontzer? Quite mindblowing in terms of understanding our metabolism. Would be cool if you could address that book in a video (if you have not already). Essentially, based on studies on African tribes and marathon runners, he found that an increase in calories burned from training, will over a few months be compensated with less calories burned from internal processes - keeping TDEE quite stabile regardless of your daily activity levels. Thanks, Torbs
I am a retired military Master Fitness Trainer. Designing programs over years of service, Marcus touched on critical elements. Nothing is ever completed by a couple heavy lifts.
Great stuff Marcus…if only listening and application were as simple as watching, liking, subbing. I’d throw in.. don’t be afraid to ask for help from a professional. It’s your body.. your life.. it’s worth the time and money
Great video! But I'd suggest getting rid of the annoying noise when you show the white screen. And I'd also cut the white screen pause time in half. Thanks!
Marcus, I have a question... Creating a ''deficit'' with ONLY cardio/weight lifting/energy expenditure while ''eating'' at maintenance level... Is that even sustainable or achieveable at all?
If you increase your energy output and keep your current calories you will technically fall into a deficit and that can work too. I find a combination of increased output and some deficit to be most effective.
Thats actually what you should do if you are planning long term weight loss. You stay at maintenance (or what youre currently eating) and add activity, after u plateau with weight loss due to adaptation u can slowly cut some calories (like 2-3 hundreds) and continue with that. Also try not to add too much activity so you still have some room to add up later on if u wanna get "shredded" and not just lean. Cheers!
Love your approach to health and fitness. You are so inspiring that I got into preping today's meals as I watched your videos. Thanks for sharing your wisdom!💪
Get a scale to weigh your food and use measuring cups. Most people look at food and say it looks like 4 grams or scoop ingredients by guessing.. few extra grams here and a few ounces adds up at the end of the day.
How about - Maintaining a high protein intake despite being in a caloric deficit. This allows one to maintain to muscle mass (with weight training) while reducing fat.
I like your advice but the music is very annoying you should change it doesn’t match with your profile like other CrossFit professionals I hope you 👀 into Thank you.
It’s wild. I MTB 5 days a week. Heavy climbs, downhill etc. I have found this to create volatility in my hunger levels etc. I also need to focus on weights as well. Thank you for that.
“Our biology is way more powerful than your willpower.” Excellent point. Very good example is that if the Hunza tribe; a hunter-gatherer tribe studied by Herman Pontzer published within the past year.
14:53 that's pretty awesome advice until now I never thought that you can let go of the tracking and get back at it if you hit a plateau or start getting fat.
