One of my favorite fitness coaches/content creators. Almost five years ago, at age 48, I started my journey from 5’9” @ 230# to today at 157# & 15% body fat. My target is 10-12% and then start my first lean bulk. If I had the extra funds for a trainer, I’d hire Paul. Highly informative, no BS, and no drama.
Hey Paul. I appreciate everything you do. My dad took his last breath in March and I was his caregiver. It has been tough with grievance. Decided I start going to a gym. I ran into your channel and have been applying your teachings. My cortisol level has decreased tremendously. I am winning in the gym but also with food. You have given me a sense of peace to the stress I used to hold towards food. I was borderline obese. Thank you for helping me change the sail of my life.
I'm sorry for your loss. I'm going through grief too after my brother passed away. My stress levels are high. I've got a spine issue and it affects my joints but I want to exercise to lower my cortisone. I want something I can do (I'm losing weight through eating healthy at around 1200 calories and fasting) should I lift weights at home and walk around the block? Is that enough to help with the stress/cortisone?
The first place it needs to start is in your head. Ive been doing this 9 months. It doesnt happen over nite, life gets in the way. Keep going. Im not where i want to be, but im so much closer then when i started. Ive done things wrong, ive had bad days, but show up.
I was literally just thinking about this today. I not a few people who because they have lost some weight in the past, think they know everything and that they just need to torture themselves back down by starving.
I really like the comments around taking the long view on body transformations and no quick fixes. I am 10 days away from one year of my journey and lost probably around 50 lb of fat and gained 5-10 lb of muscle. Because I did this in a slow methodical way this will easily be sustainable for me. Paul, I watched your videos all along the way, thank you!
I like doing the tracking, however the days that I’m home and my wife cooks dinner I have no idea how to track what she’s making. So I came up with a way to help me stay close to my target, I don’t know if it’s good or not but on the days that she’s going to make dinner I try to leave myself, 1000 cal for that dinner. I guess time will tell 🤷🏾♂️
Hi Paul, I follow all the steps and information you've given, and I have lost a significant amount of body fat and still maintaining the lifestyle. It has been 6 months and I don't see why I can't keep doing it. I can see my body comp has changed even in this early stage of resistance training. I am able to do this because you are so consistent with your information so that I can followthrough. I'm from Indonesia so english is not my first language and I can't afford a coach due to the big currency gap. So your consistency is what separate you form others and help your viewers make concrete changes. So thank you and keep on.
Just want to say a big thank you, I followed your advice and have gone from 105kg to 94kg, I lost a heap of belly fat and my doctor is mega impressed. Thanks Again mate love your work. BTW I live in Australia 🇦🇺
Paul, Thanks for the advice and information! I just returned from a cruise with my family. Even with a lot of work, I didn't get in the cruise shape I wanted by the goal date but still had a good time with my family. I've never been a morning workout guy but starting and getting in that morning walk on my treadmill is the next step in my health journey that needs to take place. I like the idea of starting out the day with a win!
Thank You so much for your constant reminder! I love all your content and learned so much, because of your “ Lifestyle “ approach I realized my old way mistakes. I also love the podcast lifestyle series, I’m always learning 💖
Correct!!! I’ve done keto in the past (2019) which was successful (35 lbs in 3 months) and tried again this year but it just wasn’t sustainable. Looking at my maintenance, small calorie deficit, 20k steps has been sustainable thus far. I look forward to the walks honestly. Also things like alcohol are in moderation and I factor it in to my caloric deficit. One drink is fine for me. In age 40
Thanks Paul, always appreciate your honest and realistic advice. I understand going to the extremes if you are really sick, or an elite athlete, but those of us that like where we are at have found that balance is key. The balance is the healthy life style you achieve/maintain over time and it becomes your daily routine through eating right, exercise, sleep and stress management. So, when we go on vacation or have a special occasion we can enjoy ourselves and not create a situation of anxiety for ourselves and others. Then after the "event" we can get right back on track, because our life style the majority of the time is our healthy balance life style. keep up the great content!.
I track my food intake and exercise. I am 58, 6 ft, and currently about 198 pounds. I am working towards a goal (and usual) weight of 170. I have my BMR at 1650 and will drop it a bit once I get to 180. I try to get 180 grams of protein, 60 grams of fats, and the rest is carbs. I do 3x resistance training, 3x core, 3 times bicycling for 1-3 hours, I walk 6 days for 1.25 hours either on the treadmill with incline or outside with a vest. I usually get 10k steps in 1.25 hours of walking, which is why I use that time. I usually run 3x per week, but right now I am dealing with a knee issue. I wear a chest heart rate monitor for everything and track using my Garmin watch. My primary goal is just being a healthy human, though I do like riding my bike on tours and Grand Fondo rides a lot and plan to do some Triathlon soon. SO, my question is this. If I am training and Garmin estimates my active calories burned is say 1000. I usually try to be in a 300-500 calorie deficit. So in this example should I be eating 1650+650 calories (roughly)? If that is the correct math, should I scale the percent of protein, fats and cabs for 2300 calories? or should I keep my protein and fats stable, and fill in with just carbs?
Greatly appreciated and thank you for the use of your calculator. Perhaps a topic for an upcoming video. How to get more protein into one’s diet without using protein powder. Only using natural food.
Thank you, Paul. Some great suggestions. Im a 49-year-old female and really wanting to decrease my body fat to 16% I achieved 19% last year, 2023 but have gained the weight back. I have no kids but feel like I'm probably facing. PeriMenopause and am very upset and unhappy with my body .I go to the gym I do weightlifting but I really feel I need guidance and I really don't know what to do
Hey man, amazing channel, really appreciate your hard work, honesty and clean advice. I have a quick question, I mostly do calisthenics, and on rest days I do active recovery just to get the blood flowing and stay active and mobile. I've been trying to lose stubborn fat , I do slowly see results, however I'm concerned that my caloric intake is too low. currently I'm sticking to it no problem and feeling rather full, but I do feel anxious about losing muscle mass. On one end I do see strength results in my workouts, and some fat is slowly lost, but on the other end - I read online that too much of a deficit will hinder my results. Should I remain consistent with my plan or should I add calories? Currently maintaining: 1,500 - 1,800 calories a day 150g protein 150+ carbs 60g healthy fats I'm a male, 74 kg, 26 years old.
Thank you for this video, Paul. Tip #4 was like you were speaking to me directly. I am an all or nothing personality. I need to implement your approach and take baby steps. Thank you, sir. 🙏🏻
I feel stuck, for months. I started trying to drop fat, like for real real, in late June. ( I did things for a year prior without tracking, without walking) I'm 4'11, and 170lbs for over 2 years now. Current small waist is 32.5, hips 42. Wrist 6. I don't feel like I look 170.. but I do feel like I'm holding 30lbs of fat. I've taking gut health supplements for 3 months, Pendulum glp 1 for 3 months, vitamins dake, minerals 101. Nothing changed. Then in June started walking 25min a day, upped my protien to 140 a day. Track my calories, which is flexing in-between 1400 to 1800. According to your calculator my fat loss calculation says 2100. But with the 10x goal weight calculation if im around 1400 I should be good? I strength train too. July it was one full body a week, then to 2. Aug I'm now doing 1 full body(hour) 1 upper (30min) 1 lower(30 min). There has been Zero movement on the scale and it's getting to me,2 months, nothing to show for. Meanwhile my friends/family are taking the dang shot, their from 220lbs to 170..it'd agonizing. What the heck do i do?
Or just do prolonged fasting and loose that stubborn fat as fast as possible. After that I only had to make minor changes to my lifestyle to keep the weight off.
Hey Paul! Good to see ya. Still in Dunedin. Seems trackin calories is easy enough and fairly accurate. But what about the calories used? Accurately. My fitbit gives me daily info and im fairly consistent at staying well keeping deficit, at least with the info i got. But still my chassis carries the fat around my waist. Im able to fast for days. Im thinking the only solution is to starve! Or, know truly what my expenditure is. Any thoughts?
I lost 15lbs but am having a hard time with the next 10. I workout more and have been watching my calories closer. I still eat pizza or a burger but only within my macros. I think I need to reduce my intake by about 200 still
I am not being able to lose fat although i am going to gym, having caloric deficit. I am 180 cm,82 kg,24 years old. Stuck in this weight and the same body fat for 2 months
How are you doing Paul, my question today for you is could someone get to a physique like yours with nice size muscles and abs with pretty much just using resistance bands.
@@PaulRevelia very dedicated, lost 27kg and didnt fail a single day of dieting, I inspired my cousin to start dieting but he could not keep up with the process
