I wish every person reading this incredible health! 💪🏼 remember, you can’t change your body in a day, it’s small steps day after day! And it starts with right now 🙏🏼
1. Forget weight on the scale 2. Focus workout on purely building muscle 3. Progressive overload periodization 4. Cardio (low impact & low intensity) 5. Choose a primary goal 6. Ensure you are eating enough protein 7. Track calories for a week or two 8. Get adequate rest/sleep 9. Re-evaluate your progress every week
Have started doing this since this early January and so far I’ve lost 20 lbs and gained strength along the way. I’ve been so happy with myself and makes me feel so proud that I could do everything with just perseverance and determination. I’ve felt stronger day by day.. and yes it can be hard and that’s okay, but just hang in there and it’ll all be worth it in the end.
This is the perfect vid for me right now. Just cut from 192 to 175 over past 1.5 months, while increasing my 1rm across the board. 15-25k steps a day (walking, no jogging) + progressive overload and a low carb, high protein, caloric deficit diet has worked wonders. Appreciate all the content of the years, easily my fav workout channel on RU-vid.
I look at fat as extra energy that gets dispensed if you are in a calorie deficit. Lift weights, eat adequate food and no overfeeding. Good sleep, less caffeine, and good hydration gave me for energy. I just do moderate weight with 20 reps and 3 sets for all exercises. That works for me but its different for everyone. You do have to push yourself. Being consistent with your workouts are a must. Remember, nevermind the "quick" results everyone online tries to spew. Everyone is different. Don't give up and stay positive.
It’s been four years I have been watching your videos for body transformation and I have moved from 63 KG to 74 KG lean. That was a huge progress for my height of 1m80. Over the last year I lagged with only one exercise day per week on average and got contaminated with belly fat. Your videos are saving me again with that. You’re the best at this on RU-vid. Thanks for the work!
I agree with you. I've learned to get quick sources of high quality protein, such as hard boiled eggs, organic hard cheeses, whole fat yogurt, etc. Finding a few recipes that work well around the basics can make it a tad bit easier. For example, if you make an omelet in the morning make it with 3-4 eggs. Add cheese, ham, veggies, etc. This will give you fuel for a morning workout. Then an hour or so after your workout, have your protien shake. Add one scoop whey and 1 scoop casien, collagen protien, whole fat yogurt, peanut butter (organic raw kind, not Jiffy that's full.of sugar), whole milk, etc. This will keep you full until dinner. Then for dinner grill a steak, have a shredded chicken salad with hard boiled eggs. It gets easier once you're familiar with the basic ingredients needed to build muscle.
I have a brain tumor near my pituitary gland, been there since I was 7. Its stable after surgery and chemo (also radiation after relapsing at 14). I'm 23 now and my blood work has shown consistently low testosterone (120 ng/dl). After fighting insurance for about a year I'm finally about to start testosterone gel, excited to see how my quality of life improves with it being at a normal healthy level.
God doesn’t always take our issue away he gets us through them so we can be the light for others in there hardships . Jesus always has your back keep grinding solider
00:39 - #01 - Forget About Your Weight On The Scale 01:37 - #02 - Focus Your workouts Purely On Building Muscle 03:14 - #03 - Progressively overload by Incorporating Periodization 04:19 - #04 - Keep Cardio Very Low Impact and very low intensity 05:02 - #05 - Choose a Primary Goal 06:33 - #06 - Ensure That Your Eating Plenty of Protein 07:21 - #07 - Track Your Calories for at least a Week or Two 08:06 - #08 - Ensure That You Get Adequate Rest and Sleep 08:49 - #09 - Re-evaluate Your Progress Every Week and Adjust As necessary 09:21 - EXTRA - Free 6-Week Shredd Program
Here's to a wish for everyone's well-being and good health. May your days be full of energy, vitality, and happiness. Remember, no matter how tough things may seem, don't ever give up. Keep pushing forward with determination and a positive spirit. You've got this! LET'S DO IT TOGETHER
This video is so accurate... I followed this exact same routine 2 years ago with a goal of Fat loss+ coming in a good shape and I can confirm it works, like it works flawlessly... Much appreciated❤🙏😊
I've been doing this the past almost 3 months. I'm down about 15 lbs or so but my body fat levels are also down ~3-5%. I still have a long way to go to reach my goals, but I'm ultra-focused. Pretty much my entire daily routine (everything from when I wake up and go to bed to when and what I eat) revolves around this. In my mind I'm convinced it may take well over a year or longer to get where I'm trying to get. But I fully believe I will get there.
you should try prolonged fasting (like 48-72 hrs)... You'll be amazed how quickly you lose fat. Just make sure to prepare yourself for ketosis, meaning no carbs at all for 2-3 days before your water fast. This way you'll be in ketosis within 8-10hrs when you start to fast since your body will already be depleted of carbs. I went from 21% body fat to 15.5% in 6 weeks. I was in 800 cal deficit, 5 times a week gym and 5 mile walks 5-6 times a week. Didnt lose any muscle at all, and hardly ever felt hungry since you are eating quality whole foods and a ton of protein.
I’ve done everything this video is saying and kept my calories at 2000. I zig zag in seasons to keep my body guessing. This guy is not lying. I’m down 200 pounds so far. I’m 60 from my goal and I have more visible muscle than fat. I walk 8-9k steps a day for the last 2 years as well. It really starts in the kitchen. Also bananas and avacados are your new best friends. 😊
I never leave comments on videos, but I just wanted to say how excellent this video was. I have ADHD and often find my attention is easily lost, but this video was quick and kept my attention. I have been on a journey from 375lbs by lifting every day and incorporating cardio into every workout. I am currently at 290lbs after 5 months and have found your video at the right time. I was worried that I wasn't eating enough and was risking muscle loss, but my strength has increased significantly and this video has explained why. By June 2024 I will be 180lbs and your video has shown me that I will, at some point, need to adjust my eating and exercise habits as I lose more fat. My goal for June is to feel confident and to deadlift 440lbs, I will get there with the help of videos like this. Thankyou so much.
Works exactly as described. After being overweight for 18 years, I’ve lost 17 pounds and am a 30” waist again. I could feel the fat disappear after a few weeks of of calorie deficit and counting daily macros. Thanks for the knowledge!
PERFECT TIMING !!!! I been looking into Body Recomp for fat loss. This has confirmed my thoughts and research. Thanks. Always great amd informative videos. Keep up the good work. God bless
0:44 This is really comforting to hear🙂. Even though I feel stronger and can see more veins and muscle outlines now it was depressing seeing that water retention shoot that weight back up😪
Thank you I’m glad the algorithm showed me this. I think I’ve been doing it wrong for years. Although, I’ve been easing back into working out. Last year I did curls with 25 dumbbells, every Monday and Thursday. I continue this all year until I was doing like 15 reps for my first set. So then I went to a 30 dumbbell. My first set is around nine or 10 now. So I was just going to keep doing this routine and then I threw in cross body curls with 25. So I do that on Monday also and then I do tricep pull downs on Thursdays. So I’m starting to add more things. And then I do a chin up or pull up until failure after that work out. I’m trying to keep it short so that it’s a sustainable work out. My new idea was to taking more protein. But now I’m wondering if I should try throwing on some 35 pounders every few weeks
I have been losing weight for a long time and when my muscle started to show through, I started gaining weight. I stopped with the scale. It did its purpose.
@@therealcfiddy592 That's the plan. It's the construction process that's keeping me busy. Not that it'll end. But I reckon I'll throw in the towel in my 70s if I live that long.
I’ve been doing the 10 rep strategy for years, but I have two variations of muscle group exercises: So, Day 1: Chest and triceps Day 2:Shoulders and legs Day 3: Back, biceps and abs Days 4 through 6 I repeat the above, but with different exercises to keep from getting bored. This routine makes complete sense, because when you’re concentrating on your chest, you’re frequently using your triceps, and vice versa. When you’re exercising your back, you’re also using your biceps on certain exercises. Each group then gets at least two days rest in between. I’ll have to add the “periodization” technique to my routine. Cheers!
This video is put together so well with great information. I’ve been on my journey 8 weeks now and a part of it has been doing research daily. This literally describes what I’ve been experiencing while also helping me to understand what’s next.
00:05 Building muscle and burning fat simultaneously is possible and effective for beginners and high body fat individuals. 01:26 Focus on building muscle and monitoring progress, not just body weight. 02:45 Progressive overload with increasing weight and lower reps is key for muscle growth 03:56 Keep the weight load heavy enough to make you hit failure before the upper end of the rep range. 05:12 Choose a primary goal: muscle growth or fat loss depending on your body fat percentage and lifting experience. 06:24 Track your calories to ensure you're hitting your targets every day 07:38 Tracking your calorie and macro intake is important for proper nutrition 08:53 Adjust your caloric intake to gain muscle or lose fat
Been going to the gym a lot for a few years im decently lean. However im still most impressed by how fast i lost 2 lbs at the gym. I took a crap and reweighed and i was 2 lbs down. Thats effective weight loss
Maybe good to add, because some people still have sore muscles after the 48hours of rest between the excercises. If you still have sore muscles after 2 days you can train your muscles, it can no harm training with sore muscles. And for arms i reccomend training them 3 times a week instead of 2.
2 compounds. Upper and lower. 3 sets. 2-3x per week. All you need to start. Squats. Deadlifts, bench, incline, pull ups, and dips. Just rotate. Easy. Will you get massive? Nope. But you will get buff. Remember that all the advice is around an all in approach. But you don’t need to go all in to see results. I spend 4 hours a week lifting. And I do not go hard at all.
I’m 45 and have high body fat. I started back to the gym 5 weeks ago. I’ve worked out off and on since I was 19. This time around I’m losing my stomach but not losing weight. Usually I’ll lose around 30lbs. Hopefully I’ll keep the muscle and get cut.
Thank you, that was such an informative breakdown on what to do. You’ve left me feeling confident that I have the knowledge to achieve my body composition goal ❤
I got an body fat scale from Amazon for about £25 which was definitely worth it, it shows weight, body fat % and muscle mass which gives you a lot more a wholistic view than just weight
The vid proposed after the quizz from the description link is just one guy repeating the exact same thing over and over but differently lmao. You can't even skip that part (which feels like forever). Good video though ! Liked the 9 tips for sure
Anytime I ask anyone who works out, and they have a lot of muscle, they always say they don't do Cardio at all. So I guess I should stick with hitting weights mostly to build muscle
Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about 9 tips to build muscles while losing fat and keep it up and keep up the good work as always and take care Keep smiling always
Bro did I hear that right? 18 sets * per * muscle group per week? So Chest, Bi, Tri, Back, Shoulder, Legs, 6 muscle groups x 18 sets = 108 sets per week? Brother I don’t think I can make that! Four days in the gym a week is even tough for timing for me, you’re telling me it’s 27 sets/ workout? I must’ve missed something
So im about 10lbs underweight, but do have some noticeable fat around the gut/lower back…should I eat at a 250 calorie surplus while lifting or can I eat at a 250 calorie deficit but still gain weight in the form of muscle
02:14 “18-20 sets per week per muscle group.” If you train 3 times a week (Mon, We’d, Fri), which is all I can fit in (and even that’s a stretch), and want to follow a full-body program, that’s 6 sets per muscle group per session. With 10 muscle groups being pecs, delts, traps, lats, biceps, triceps, abs, glutes, quads, hams (ignoring any isolation exercises for calves, lower back, lower arms, rotator cuffs, obliques etc), that’s 60 sets per session!! How can I possibly squeeze all that in within the recommended workout duration of 45-60min?? 😮
I'm by no means a fitness guru, but here is an easy example: On Chest day, 3 sets of bench press, 3 sets of incline dumbbell press, and 3 sets of an isolation exercise for triceps, shoulders, and chest. You've just done 9 sets of 3 core muscle groups and if you're efficient you can probably fit in another 3 sets of something (abs, wrists, traps, whatever) in your 60 minute workout. Do that twice a week and you're at 18 sets right there. Do something similar for back/legs. If you try to LITERALLY hit every single muscle in your body for 20 sets you're going to have to be in the gym 6 days a week, but you can easily cover your core groupings in 2-4 workouts a week. Compound lifts are your friend, as they allow you to hit multiple muscle groups without increasing the number of exercises you have to perform.
People say you can't build muscle and lose fat at the same time; not true but has some merit. I was gaining muscle easily when I started from obesity but once I dropped below like 15% body fat my muscles shrank fast as I kept up the caloric deficit that brought me down over 50lbs.
You have reduced your calories too much. If you’re losing muscle, you need to eat more, and not just protein. Carbs give you energy to work. Best of luck.
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
Little trick for my fitness pal Set the location to Canada and the bar code scanner works I guess they have better consumer rules than us Can't create a meal but you can usually find something comparable to what's already been listed
