I think most overweight people don't understand portion sizes, how many calories, proteins, fats and carbs we eat. I was shocked when I actually counted macros. I was way under on my protein and didn't realize how much crap was in junk food. I doubled my protein. For me 5 days a week I'm very restricted on my calories and 2 days I tell myself I can have what I want as long as I still meet my protein intake and increase my walking an extra 30 min.. but each week I have less and less desire to eat foods I shouldn't. I'm realizing just because I can doesn't mean I have to. I used to be a closet eater and now I don't binge or eat 80% of the crappy food I used to.
The small tip that helped me change my mindset was " I GET to work out " not " I HAVE TO work out " turned it from a chore to a reward. Love the content guy, true inspiration 👏 BIG fan from New Zealand
Great comment! I totally agree. I’ve been amazed at how much I look forward to training. And I’ve just got a barbell, a set of dumbbells and an adjustable kettlebell in my living room. Lol.
* I just had two questions. You said to eat protein first. Do you mean eat all the protein on the plate first before the rest or just a large portion? For example, if I was to have a Sunday roast dinner, would I eat all the meat before I get to the rest of the meal, or just a couple slices of meat first? Second, what do you do with foods like spaghetti, or chilli, or any foods where it's all mixed together including the protein? I'm so glad I put this on. I was going on a drive and wanted to listen to a podcast that I wouldn't need to write the info down, but this info was so absolutely useful and interesting that I had to memorise the first half and write down when I stopped, then dictated to my phone for the second half. I'm almost qualified as a PT and this is incredibly useful both for my future clients, but also myself and my wife. Thank you so much for this info. * I just listened to this again the morning after on my walk as I want to commit it to memory as well as have a written record.
As a Trainer it is so refreshing to find a community that is preaching what really works and isn’t going for catchy titles or unique exercises to pull views! Love the content!
Hey since your a trainer can you answer this question what’s a good rest time for steps with lowers reps higher weight between 3-6 range.one more do I higher the sets to make up for lack of volume… appreciate it
I really like what Adam said about consuming a protein with every meal INCLUDING snacks!!! I never thought to do this but its so simple and effective. Whenever Im in the mood for a piece of chocolate, grapes and chips I will consume beef jerkey and something like ham with them! Thanks guys, keep doing what your doing. : )
I’m trying to bulk but with like a 200 calorie surplus. I’m eating good like not high fat foods but I’m really focusing on having protein with every meal including snacks. I think previously, my biggest issue was no matter how much I was eating, I wasn’t getting enough protein. Everything I eat must have protein.
Smart to eat protein with every meal but adding a piece of ham with your chocolates might miss the point. Sweet potato with some chicken, fish and some brown rice, lean beef with some pasta salad. Ham and chocolates ? Really.
@@newjak10 Ok maybe that wasn't the best example to useXD lol, but there is no harm munching on a chicken schnitzel while watching tv. Or rolling up some ham and salami and eating that instead of grabbing for a pack of chips. Im making the comparison that you can consume protein outside of a main meal. Rice and fish, lean beef and pasta are whatId consider a main meal.
The point made by Justin is so underrated and it's never talked about: eating too fast. Slowing down and giving the body a second to process what's going on gives you a chance to feel full when you truly are full.
So far I've lost 33 lbs and i started listening to your podcast recently around 2 months ago and I only wished I had found this long time ago. Just by listening to Podcast's guidelines I've made significant improvement to my fitness and I'm confident that I'm on right track to do even better.
@@Don-jh3fz so far 3 months in total. Initially i started with Kettlebell and basic diet control for a month and a lot of walking now for past two months weight training and at least 5k to 8k steps a day. Then I came across their Podcast. I had already bought adjustable dumbells and a bench to workout at home. The biggest thing I took away from their podcast is the importance of weight training and how it boosts your metabolism for long term fay loss goal. i have done weight loss transformation in past as well losing as much 80lbs in 6 months. But it all came back over the course of 4-6 years. I picked up importance of calories and how they shouldn't be low which I was totally wrong about before. Overall they're destroying all the myths that have been fed to us for a long time.
This was just the episode I needed to hear! Getting my nutrition into check has been an uphill battle, but I’m not quitting. Thanks for the tips fellas. Keep the info coming, it’s life changing.
I love Italian food. A tip that’s really helped me is using only pasta made in Italy with Italian wheat and pre par cooking the pasta (like 2-3 minutes before it’s where you like it. I like a bit of chew still, my daughter likes totally soft). And it’s not much more expensive. They even have it at my local Walmart and I’m in the Midwest. Refrigerate for a few hours or overnight and then add into dish to finish off. Something about the process of heating, chilling and reheating blunts the glucose response. I also don’t have post pasta bloating. And it’s great for quick 1 pot dinners with whatever protein and and veggies you have.
You have to start by counting so you can understand what type of foods are carbs, fats and protein and the number of calories are in the food visually. Now I can just look at a food and ballpark the calories. Now I just use a visual and listen to my body. I started with three meals in an 8 hour period doing time restricted eating. Later I went to two meals a day in the 8 hour window. I found with this change I started gaining fat again. I went back to three but with a small second meal I started losing fat again. I am guessing going to 2 meals lowered my metabolism that’s why I gained fat. It feels good to pay attention to what your body is telling you and go with the flow. 😎
Thank you for opening my mind to weightlifting and fueling my body for strength. I was set in my ways of counting calories and running and I’m moving this new approach to fitness!
I have a rule that if I want anything after dinner it's fruit only. So an apple, or two cuties. It's sweet and it's not a lot of calories, and the fiber keeps you feeling full. And it helps you poop good!
I cut out sugary drinks on August 1st. I drank more water and my skin improved. I lost a little weight and noticed I wasn't always getting hungry between meals. It does help! In the beginning of September I started watching Mind Pump. I started training 5 times a week and trying to get my appetite back up while fueling myself appropriately by adding more protein to my diet. This week, my life was pretty hectic so I couldn't eat as regularly as I wanted to, but I always made sure my protein level stayed high. Lost weight of course, but most of the weight loss was fat! My busy week is behind me now, so I hope I can get my appetite back up! One thing, I realized that I can't go to bed hungry. So, I often eat something an hour before bedtime, but my stomach has to have something in it. When I wake up in the morning, I am slightly hungry, but I can take my time and prepare a quality breakfast. If I try not eat past a certain time, then I will cause more issues for myself. I just make sure my hunger is satiated before it's time to go to sleep. I appreciate this channel! Thank you for your advice. It has helped me tremendously in such a short period of time.
If your loosing fat that means your getting lean, if your lifting weight to that’s what u want. You will eventually loose weight to and not just fat being consistent with your diet and cardio and accommodating the weight your at
Excellent tips for a shredding physique one question why would A bowl of popcorn be bad it’s high in fiber and extremely low in calories a perfect substitute for chips
I’m sure these guys are lean & jacked but I can’t really see that through the shirts except for maybe the guy in the middle Or maybe they just look like regular guys in their off season?
I get the gallon sized bottle and then pour from that every day into a smaller cup to help track my water. It's a lot easier than trying to remember how many cups I need to drink every day. Mind pump is my favorite, you guys share so much wisdom! Thank you!!!
I’m 16 years old and I’m a huge advocate for counting calories and weighing it but this video really spoke to me I’ll probably try this whenever im on vacation or counting cal starts becoming detrimental to my mental health
Lost 65 pounds!! Been working out since Jan Still trying to achieve my goal now struggling to loose body fat the podcast have been really helpful thanks!
I like the idea of stopping to eat at 6 PM, however, what happens if you work until five and then go to the gym to do your work out until 730 so you’re not home by eight? Should I eat my last meal at work around four and then work out? I leave for work at 5:30 in the morning so I get up at 4:30 so I do not work out in the morning plus don’t like early morning workouts.
Really enjoyed this episode. However LOL I think the high protein intake just for weight lost can be shifted to gaining muscle. I’m a trainer and most clients want to lose weight. But, that’s old news. We need to shift to building muscles to be healthy. Maybe a small window to lose a little weight to move better and then 🎉muscle building. I want to get stronger and losing weight sometimes can make one feel exhausted and then stop. BUT 😁 protein plus muscle… much sexier. Just my opinion ❤ But, great podcast, info. Keep it up 👍💪🏻😊
If you have 1 rule in your diet of what to avoid eating, it should simply be no Sugar. Limit sugars as much as possible. Secondly, no vegetable oil of any kind, sadly most restaurants cook with this or any crisco crap. Thirdly and just as important especially when shopping for groceries. Be aware and avoid trans fat as much as possible. You can avoid eating out and still buy food just as bad for you. And last but not least, 20 mins a day of walking or getting your steps, and good sleep, goes a long way. Today is my 86th birthday. Best of luck to all of you.
This is music to my ears! Ive never counted calories to lose weight cause it didn’t seem natural and something I would do forever. I do track my protein because I keep hearing Sal say “Eat your protein first” from previous podcasts. Wow these are the Best pointers for weight loss! Some I’ve incorporated and now I’ll focus on all with consistency. Great show! I saved it in my phone notes. 😊
That so funny! When I’m not feeling my best the first thing I think these days is, did I have enough protein. All because of Sals advice. As soon as I prioritize the protein I start feeling better! It even worked when I have a cold.
I have so many rules but most of them are now just routine. I don’t eat after 5. I don’t eat chips no matter what. I have to hit my protein goals daily
This is exactly what I am teaching myself now to get away from tracking and it does feel robotic but now i can get in shape without having the scale by my side
I really love the show and thanks for the free superloaded great information you put out here, just a suggestion, when the video duration is like less than 1 hour like this one which is 45 minutes or less, people are more keen to watch it, keep it up guys, your fan from Malaysia!
Actually, your body adapts to how often you eat. The less times you eat, your body notices and slows down your metabolism to preserve those calories. The more often you eat, the body recognize that you will eat again and burn that energy to prepare for more energy to be put back in. It's also easier for your digestive system to break down smaller amounts than larger amounts.
Counting calories at the beginning of my fitness healthy journey is for me like learning by heart multiplication tables we did in school, and after less than 2 years now my behaviour of eating naturally still follows these principles where I can follow my macros without thinking about it 😆 I subscribed to your channel like a few months ago. Listening to you everywhere now through your podcasts. Very valuable educational lessons I found with you thanks guys ! 👏 sorry for my broken English , I’m French 😂
Great comment. It think it’s helpful in the early stages, esp for those who have been eating poorly for years or decades. Also measuring has really helped me. Now I know more instinctively when I’m eating enough…or too much! 😂
I've struggled with "extra padding" since high school. You guys have helped me consistently improve. I've been doing this exactly as you've covered in this episode. Best philosophy to follow ever, especially that I can stick to for forever really. Protein 1st has been a game changer. I cant remember if it was Mark Bell. But someone said "you don't need a snack your not 6. If you couldn't eat a chicken breast your not hungry. Drink some water." Keep up the phenomenal episodes. You guys help ALOT of people. Keep it goin boys.
I have used intermittent fasting in the past to lose weight, but recently switched away from it. I started tracking my food, (calories and macros). I have been the same weight now for about 6 months. (male, 230 pounds, 19%bf, 50 years old) I have noticed over the past few weeks after starting to eat more frequently, that I'm not nearly as hungry as I was when I was doing IF. I think I had a tendency to over eat during my eating window. One thing in particular about being on this "plateau", my pants have been consistently fitting looser in the waist, and I am starting to notice some fat loss in the mirror. I contribute the fat loss to full body strength training 3 times per week, and getting 12k steps daily. Thanks for great content that can be trusted to be factual.
That's all great but keep in mind fasting keeps you healthy. You just didn't perfect your hunger management with salt, coffee, teas... If nothing, insulin sensitivity is a great achievement from IF
@@evilmirin1329 understood, but I think prolonged IF will cause your metabolism to slow. My weight has been the same for six months. Since stopping IF I feel I have more energy, and I an easier time maintaining my caloric intake because I'm not gorging in front of the fridge when my eating window opens. I may go back to it...occasionally, but for now I'm just going to track calories and macros.
Thank you for a great episode with lots of great advice! I have gone down from about 300 LB to under 200. I try not to eat after 6 PM. I did count calorie initially. Eat more protein and fat, less carb. Limit sugar and junk. Exercise 4-5 times a week. Prioritize sleep. You guys know what you are talking about!!
When I was in my 20s and 30s it was so easy to stay in great shape and maintain an eight pack. I took it for granted actually. Any time I would get a little bit out of shape I could just turn the intensity up at the gym a little bit and all is well. I just turned 42 and now I’m starting to feel the difference for sure. The same things that used to work for no longer working and I have to find a way to make the proper tweaks in my life to stay lean
Love your content…but just wanted to add that when you say carbohydrates are the least satiating macro, I feel like you need to clarify this as net carbs (carbs less fibre)…seeing as though fibre is very satiating…when im cutting, I just eat fruits and veg as my carb sources and that seems to be extremely satiating compared to say eating a protein bar of the same caloric value
Water plus intake spoke to my soul. I been peeing like a camel and must go every 20 mins but I tend to choose the restroom farthest from my office for more steps. You guys articulated this well to me. Thanks!
I’ve just started my lifestyle change about a month ago and I will say prioritizing protein has helped me so much as far as curbing appetite and cravings. I’ve been sleeping so much better now that I eat my last meal earlier. I’ve struggled with binging and being very sedentary. I definitely can tell there are some hormonal changes beginning to happen as well.
One of the worst things for me was working overnights at a hospital. Taking lunch at 3 or 4 AM, usually a 24 hour pizza place or something. I ganed so much weight at that job. Taking it off now.
What is the point of melting fat if you're only suppose to lose 0.7%-1% per week? I mean if you exceed that amount wouldn't you just be doing yourself a disservice.
I cut carbs and eat lots of eggs. Got pretty slim. Even got an six pack. Stop the sugar carb addiction and start running your body on fat. Give it three months and get a six pack along the way. If you have been inactive for a while. Your metabolism is screwed. Your body runs on glucose not fat. This makes you fat because sugar and carbs turn to fat. The bad fat u don’t want. I was 44 years old when I tried low carb and haven’t looked back. It’s doable because you kick your addiction to carbs , breads, and sugars.
Or maybe we don’t all need to be so lean and mean and enjoy life…and drink water when thirsty and eat when hungry….all that planing such a first world problems…my god too much food, sugar and carbs…..obviously we forgot what its like to go hungry…
Buy Core water which is a Liter and you drink 3 or more a day. Drink water before you eat then after a meal. You need to get the stomach ready for eating anyway. You guys have so much to learn about eating and about chewing food which is a minimum of 40-50 times per morsel which is a teaspoon. Definitely No distractions = 🚫 no Noisy restaurants and eating more at home so you have control over your food.
I enjoy this show greatly but I’m afraid this is complete nonsense. The whole point of calorie counting is to establish a base line that you know results in a particular outcome - ie standardisation of food intake so that you can learn what food looks like at different calorie levels. Then later you can implement untracked application of that knowledge. But, the whole thing is underpinned by calories. End of story.
On the topic of not eating after 6pm. I don't finish work till 530pm home by six then train on the gym for an hour then eat dinner but then am in bed by 8am as I am up at 5am for work. Should I eat dinner before I train?
Good morning. How do I get enough daily protein if I'm not a big meat eater? I'm aware of the plant based proteins. If I meet my water goals then it satiates my hunger and I don't meet my food goals. Any suggestions?
Ha! I have done that all my life. I drink after I eat. And I’m always the last one at the table. Never had a weight problem until I went through menopause🥺 and now I still do that bu need to lose ar least 20 lbs.
I'm sorry but the stop eating after 6 pm is just objectively stupid and not everyone will be able to do it or apply it to their routine. Just dont eat anything after dinner.
I can’t believe I just seeing this for the first time. I am very thankful to be able to see this video. I’ve been working out for five years was 210lbs lost down to 170lbs, however the last 2yrs I fluctuate between 165 to 170lbs and it feels like I’m stuck. There is a few tips I am not doing that you guys have mentioned and I’m going to add some Changes and thanks remotivated
Typically the protein is the best tasting part of the plate. So I always want to end with steak. Kind of like my reward. It's going to be hard to eat that first
The "create barriers between ypu and trigger foods" rule is huge for me. I have followed for years but always dubbed it my "proximity rule." I don't keep those foods in my proximity. It works! Because Sal is right: the thought of getting out going to the store will kill most cravings. So glad you point out this super easy hack.
Honestly I stay away from fried stuff. Your normal junk sugary foods because they make me crave them more like the guys said. I started tracking recently and I honestly love it to an extent. I make sure I’m hitting 160-180g protein. Currently weigh 175-180lbs down from 260lbs. Y’all are really helping me lean out at the hardest part. Thank you.
To be fair to calorie tracking feeling unnatural, I get that, but I also think that the increased caloric density of food in recent decades is the underlying source of this unease
Man ! Hands down … you guys are amazing! I am working out in gym doing resistance training. Currently I am at 100 kg body weight and 6’ 1.5’’tall… I have lost 15 kg of fat and gained 5 kg of muscles in 6 months ! Just listening to your podcasts and following the advice ! By the way reversed my insulin resistance as a side effect !… I would want to try one of your plans … my goal now is to get down to 15% body fat from 26% now …but not sure which one to start with .. please help ! ❤ from India !
Been watching your show for a little bit trying to learn how to work out the right way and been getting some good ideas , And I’ve been working on count macros and working on that😊
Everything you guys said about not eating past 6 PM really hit hard for me. I have a lot of trouble sleeping at night and I find myself up late in the evening snacking on crap like cereal when I know I shouldn’t be. I’ve somehow got it in my head and getting up and eating that stuff helps me fall asleep afterwards even though I know better.
at that time try drinking 2 glass of water the stomach feels full, I have this same problem and it's been 2 week I'm drinking 2 cups/glass of water and it's helping me sleep better without snacking I just am shifting my mind to I'm thirsty not hungry at night because I ate my dinner.
Love the simple hacks that make sense and don’t require “a diet “ for keeping weight off . For some reason this is such a tough concept for most people .. thanks for the great information again .. I will definitely share this video with friends and clients !
The very first point about protein really has made a HUGE difference. I'm finding that I'm not having those drastic energy crashes throughout the day. Appreciate the episode fellas.
Just wanted to say thank you for sharing all all your knowledge. I’ve been struggling to create a good workout routine and you guys have really helped me figure out what I want from lifting and what I need to do.
This is a great episode! I will implement some of the tips immediately. I stopped eating after 6pm early in the year for the reasons you mentioned and it helps a great deal so glad to hear it in your list.
Excessive counting can cause stress & wear you down, making the diet harder to sustain. Accuracy is important, but no need to be obsessive. An important note is to be consistent along the way with how you measure 💪🏽
You guys put out the best delivered information full stop. The open discussion format always clears up any questions that a single person delivering the content would cause. On top of everything being discussed through the lense of how people behave when training instead of someone just explaining the outcome of a study and getting the wrong message across. I remember Jeff Nipard put out his video on weekly training volume and by the end of it the message I got was "Okay, I guess I gotta do 20 sets of bench and every other main lift every week now." What a mistake. You guys are killing it.
