Hope you guys found this fat loss mindset shift helpful. Comment below and let me know what you think about it. Don't forget to follow on Instagram as well for daily informative content and updates: instagram.com/sean_nalewanyj You can also take my physique quiz at Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level. Thanks for watching and see you in the next one.
Nothing to add, but just wanted to say *thanks* for all of the great content Sean! It's awesome seeing so many videos lately. You helped a *ton* with your video that broke down calves and training frequency. I thought I was on team #NoCalves, but I took that video seriously and started treating them like a larger muscle group. Lo' and behold, they grow!
This guy is a hidden gem...very knowledgeable..articulate..lacking in ego and loud show off presentation..very likable..and looks great...so refreshing compared to the big, blustering , look at me ain't I great type of gym dude on RU-vid..!!!..he's the real deal..respect my friend :(
Right on man. I work nights and had let myself go, gaining 60 pounds of blubber. 2.5 years ago I looked in the mirror, I was ashamed, and I made a DECISION. That's the first and most important step, IMO. Fast forward to today and I am 65 pounds lighter, and lean, at around 15% BF. That's a true BF count too. I do not cheat myself. I have worked my ass off to get here, but I was realistic and wanted to lose it the right way, and now I am here. I am 45 years old, and I look like I am in my 20's again. Best of all, I feel better...like a new man. I am still working hard to remove that last little annoying bit of pooch at the bottom of my waist line, but the truth is I am the only one who even notices. Thanks for another reality check video! Best common sense fitness channel on YT!
Something about Sean genuinely makes me think he truly cares about helping people make these life changes more than he cares about giving good information to make a career out of helping people.
Time perception is so important. I tried to realize it’s going to take awhile, and not care at all. My goal was always to just make my scale lower by its 0.2 increment. 28 months later I’ve lost 91 lbs. I’ve been happy and patient at 2/3 lb lost a week. I still wore the old clothes XL shirts etc. I didn’t think to try smaller clothes until last November when I was shocked that Medium shirts fit great. Perspective is as important as what you do. Perception is what keeps you on your plan. I’m 64, 6’0”, 165# was 255#
I was ~290lb and I started end of November. It's beginning of March, and I just weighed myself at 214 pounds. Last 2 months I have been losing in the 2 pound range per week, but the first month was really insane. The first 25 pounds were gone like instantly, and I figure it was mostly water. Once I started excercising and I shed some of the salts from my body, I was at the restroom on a 10 minute frequency. Even at night I woke up like 10 times with a full bladder. From then on it was slower, some weeks I drop 4 pounds, some weeks just a pound, but the overall trajectory remains positive, and I'm really happy with that. What I want to point out is, I went into this thinking I would have to drop the fat first, and then build some muscle to fill up that flappy skin. But with your videos I realized, I didn't need to do this in sequence, I could do both at the same time. The odd thing is, I'm starting to see results, and it's only been like a month. My wife says I've never had muscles like that, and she would know. I'm only following the most basic advice that you give 1. Stay in caloric deficit (I am achieving this with 3 simple rules, 1. No sugar, 2. no gorging, 3. No snacks, I just eat my 3 regular meals, even if it's a burger (not that often), and I go about my day. I use some protein powder just to get the protein I need) 2. Eat enough protein (#1 and #2 combined is sometimes difficult to achieve) 3. Weight training with progressive overload (oh, man, initially it was easy, but how quickly I have grown to fear my sets, o now start sets thinking gosh, this is going to be really difficult) On top of that I do some cardio like 3 times per week, or I go up a hill or something like that. What I was trying to say is, I wasn't expecting to get results like that, especially in muscle building. I thought, maybe I'd see some results in 6 months or so, but before that it'd mainly be fat loss. By the end of the month I hope to be nearing the 200 pounds mark, and by then my arm muscles should be beginning to get some definition. It works, folks, you just need to find a programme you are comfortable with and stick to it. And take Sean's common sense advice (no, you are not going to point target belly fat, you don't tell your body where to take the fat to burn off, your body makes that decision for you). No, wacky diets are not going to do you any good, it's caloric deficit and enough protein, combined with some weight training and whatever else you can/will do on top, walks, jogs, hikes, maybe you can start cycling to work, that sort of stuff. I learned, that it works best for me, if I weave my excercise into my day, for example I have a set of weights and I do weight training while doing my household chores. Literally I will do sets of e.g. biceps curls, and use the rest between the sets to fold laundry or put away dishes. Works for me, find something that works for you.
Good for you! I’d love to hear how it worked out. I’m currently near where you were at the start of your progress. I’m down 40 pounds from 300 starting in around 2 months. It was very fast in the first month as I killed some of the water weight, and now it’s around 3.5 a week. No clue how long that will be sustainable. Anyway, I’d be curious to hear about how you kept your muscles. I’m finding it impossible to ingest the proper amount of protein.
@@jacksonletts3724 Hello, great to hear about your success. I have plateaued at about 90kg, and I don't want to push it harder right this moment, because I have found a way for myself a way to sustain my gains (meaning fat loss), so I am not really worried about the final 10kg I was supposed to lose. I am maintaining a zero sugar lifestyle (mind you, zero sugar, not zero carbs), and I am trying to get my 180g protein per day, although as you found out yourself, it's sometimes difficult, especially if you are trying to maintain a small caloric deficit. Things that help me are: 1. Skyr or zero fat Greek yogurt. Those give you something like 10g protein for 50kcal, something like 15 per serving, which is great. I eat two or three of these per day. 2. I eat beef in gelatine. The thing is quite popular in Italy, and similarly gives you 11g of protein for 60 kcal. I'll have one per day, sometimes two. This type of product is also available in chicken, turkey and fish flavours, I just prefer beef. 3. I get a lean version of chicken or turkey ham, again, a good amount of protein for little calories. Sometimes I'll treat myself and get some prosciutto or proper salami, which come with more fat and hence more calories, but one needs to enjoy life and food, otherwise there's no point. This probably throws another 20 or so grams of protein on my daily tally. 4. Fish. Canned fish for breakfast or snacks, sauteed or grilled fish for lunch or dinner. If canned, I usually stick to brine rather than oil, although sometimes I'll have oil canned fish just because they are better. 5. Eggs. Usually I will have 2 whole eggs and 3 additional egg whites, or I will have 3 while eggs. I sometimes discard some yolks to cut down on fat. Gives you 7-8-9 grams per egg. 6. I do a scoop or two of protein supplement per day, meaning 30-60g of protein from that source. Those are my main protein sources, the rest of my diet I simply vary according to me daily needs and wants, I will have some bread (a bun or two per day), some cheese (mozzarella or some more mature cheese, I try to stick to the less fatty ones, but you know, one has to enjoy life), o try to eat at least one piece of fruit per day, a peach, a pear, an apple, some grapes, something. Those are essentially all sugar, but they come with vitamins and minerals and again, one has to enjoy life and moderation is key. A piece of fruit per day isn't going to ruin my weight loss. I also try to stick in low calorie vegetables like cucumber, capsicum, lettuce, tomatoes, just to bulk up my meals, though most of the time I don't need to. Because I save so much calories in my daily diet, I can often treat myself to a pizza or a burger lunch or dinner, and still lose weight or at least maintain it. Mind you, I don't count calories. I select products with good protein per calories ratio and create my meals around that. There are other products with good protein to calories ratio available, these are just the ones I like and are a part of my regular diet. Look around, find something for yourself. On the excercise front, I maintain a 10000+ per day walking, most days it is actually between 15 and 20 thousand, but I will do 10k at a bare minimum. For resistance training, I am on a 4 day cycle, I do half the body one day, half the other day, do some extra cardio on third day, i rest on the 4th day. Resistance training is with progressive overload, as much as I can manage, always to muscle failure. I am not making any gains, at least not visible ones (even though my wife says there are gains), but I am relatively confident I am not losing muscle. Losing 90 pounds of weight without losing muscle is I think a decent achievement, so I am not really bothered by not gaining. I wasn't without muscle to begin with, I had a somewhat decent amount, there was just a lot of fat over it. I am kot overly bothered by losing the final 20 pounds, I know that with a bit of additional effort I'll be able to lose it. I am absolutely thrilled, that I have found a way to maintain my weight without being overly restricted and unhappy with my diet. The biggest restriction is no sugar, and I am at peace with that. So, there's my experience, I hope you can find something in it, which can help you, which you can include in your own program. Just remember, if you decide to cut sugar too, sugar cravings go away completely after about 2 weeks, and after that, if you maintain a protein rich diet, you will find that a meal keeps you full for longer, and you stop craving snacks between meals. I sometimes do 3 meals per day, sometimes just 2 with a fruity snack in between. Most of the time a protein rich breakfast easily keeps me feeling good until dinner. Good luck to you, and please, share your experience too, we can all learn from each other.
I have been consistent with my fitness routine for 4 months. As much as I’m loving the training and sweating process, I am starting to get impatient with how fast my body changes. Thank you for putting things into perspective!!!
A lot of people and fitness influencers don't talk about mindset which I think is one of the most important keys to a successful anything. Especially when it comes to diet people have very unhealthy or unrealistic mindsets that I think this video helps explore and open up. You're a baller dude! thanks!
Absolutely agree with you Sean, it takes months & months for an average size person to put on significant amount of weight to be obese if they're not intentionally gorging down food on a daily basis. Losing weight seems hard for people who can't resist temptation after only the first couple of weeks before they can see real fat coming off instead of the initial water weight. The first step to any success always seems the hardest...
Perspective is key! Once again you have succeeded in creating some extremely important content based on a simple truth that is so often glossed over. You deserve to have millions more subscribers. Keep up the excellent work, man!
That is why I put everything into 12 week increments, and also how my clothes fit. The scale is one measure, but only a measure of weight. If you go from size 40" pants to size 38", or from 32" to 30", that is what's important.
Really like your content. Great video, makes me think of the quote "Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway."
I needed to see this today! I've been in pretty good shape for the last few years but this year has really hit me hard. I'm currently overweight but dieting and training hard. I've lost 3kg already, but I do get very tempted to give up. This is just what I needed. Let's stay focused 🤞🏼
People can also develop unrealistic expectations after dropping 3-5 pounds their first week, thinking it will continue at that rate. Glad this video sheds light on more reasonable expectations, though.
I love what you said about the comparison between weight loss and starting a business, or achieving a different type of goal that contains more risk...this is a "relatively" fast process, so long as you stick with your goals.
I cycled the length of the U.K. during lockdown and was the best thing I ever did for my health. I had great fun and burned 8000 calories per day and finished 7% body fat down from 25%. And all in 8 days.
Your channel is great Sean. You always keep it simple and logical. Seems like you're not posting anymore but wish you were. Thanks for the great content!
Fat loss is certainly faster than muscle gain, at least pound for pound. Whether it's slow or not depends on you. The nice thing about that, though, is you can always adjust your horizons!
You can easily lose 100-200g fat per day without much effort. Losing 500g-1kg of fat a day on the other hand requires tons of cardio and prolonged fasting in ketosis like The Snake diet.
I lost 30lbs in 1 month doing the Keto diet. I lost so much that I got scared and got off the diet. I got to 158 at 5"10. That was with little to no exercise. Now I workout 6 days a week and I am at 175 but on a healthy diet "not keto". I guess it depends what you really want but 1 pound a week is nothing. You can lose 5lbs in a day of just water.
@@yusufkhan-og7mt very low carb. No dairy or gluten. Now I just eat small meals as often as I want. I lost even more. Not keto anymore but low carb and no dairy. Down to 155. I want to gain a couple pounds now but still losing.
Thank you Sean I have been watching your videos lately and you get straight to the point and seem realistic. I am on one month of my gym training and deficit eating and it’s good to know that about a 1lb a week is nice progress. I for sure have lost a few lbs, feel better, and driven even though it’s only been a month. Referring to your videos more to refine my goal. 🙏🏼
Good point on the whole " built in garuntee of success"... not many things in life is garunteed, so that's definitely a positive way to look at it, yet many people will still give up on transforming their body.
Being consistent is the key my friends. You will have good days and bad days , just keep on chasing. Don't be demotivated by where you are right now. Just start. Hope can either shatter you or make you a god.
Since early June I have lost 38 pounds. As you have said the average amount of weight loss per week is 2-3 pounds. That was my experience, My goal is 190 by November, or December the latest. I'm 44 years old...will be 45 in November. I feel my health is better now than ever.
I'm aiming to lose 20 lbs in 3 months. 205 lbs to 185 lbs. I'm doing a caloric deficit and walking for one hour on a tread mill and weights. I'm 50 years old. I find setting short term goals keeps me focused.
Jon Wozniak only thing I don’t listen to Athlean about is diet and nutrition. He’s old school, which is perfectly fine. But, he hates on new things that really work like intermittent fasting and keto.
Chase Potter Many people suffer bad side affects such as blood pressure, cholesterol issues and stoke because of Keto...glucose is the body’s natural energy source :) of course, some people have no problem living keto and good for them. More than Keto vs non-Keto, Jeff focuses more on long term, sustainable results instead of “going Keto” for a couple of months to drop temporary weight quickly, is all.
Jon Wozniak I’ve been doing keto and intermittent fasting for like 5 years. Never had any cholesterol issues or anything. I do it correctly and get my electrolytes. I also mainly do cyclical keto, which is very sustainable. I eat low to zero carbs from Monday to Friday and usually I’ll do a full day fast somewhere in there, maybe a 48 hour fast sometimes. But usually just fast every day until I get off work at 2pm or just do OMAD (one meal a day). Then on Saturday and Sunday, I’ll still fast half the day, but I’ll consume carbs those days. Not a lot though. This is the perfect way for me to actually slowly put on muscle, while dropping fat. You haven’t actually researched keto enough, it’s quite clear.
Jon Wozniak because you say things as if it’s just fact and there’s no way around it and add a smiley. It’s not fact, and there’s studies and evidence supporting that fat is in fact our primary source of energy and the brain would prefer ketones, had humans not changed that by eating mad carbs to where our bodies switched over and adapted more to glucose. We were made to eat meat, certain fruits around specific times of the year, and MAYBE some veggies here and there.
I never comment or like your vids tbh, but everyone I’ve watched has always been informative and helpful. So thank you for that, keep up the fantastic work.
I can lose about 1 pound every leap year if I try really really hard strict and clean. But if a walk past a Mexican food restaurant and smell chips and salsa I'll be +17 pounds by morning.
I put on 25 pounds when I quit smoking and another 25 during the start of Covid because of all the gyms being closed and the curfews and lockdowns. Nothing to do but work, eat and read. But then I started a diet and lost 30 pounds in a month, for the 3rd time in my life. By the 6th month I had lost another 20 pounds, which I managed to maintain for another 6 months. A year and a half later I weigh 5 pounds more than when I started….😢 I’m restarting my diet as of 2 weeks ago and I’m including the gym now that it’s finally fully open and no more gas masks. I lost approximately 10 pounds so far, but I upped my leg press from 450 to 520, 5 sets of 5, so I’m sure I’m getting muscle gains too. Wish me luck on sticking with it this time.
I think speed of body fat loss should be calculated based on how much % of body weight you should lose per week and then convert it into lbs and aim for it
A lot of times why fat loss is so slow is because sometimes we need to recover from our binge eating disorders or excess over eating. I know i had this problem for a few years more than 8 years actually. I struggled with it my whole life since i was a kid. And i didn’t know how to get out of the binge restrict cycle! It was a cycle. And i was always hungry. And what i realized is: 1. I was eating non nutritious foods/junk and 2. I wasn’t eating enough fiber or healthy greens or protein in a day to hold off my hunger! And my sleep was crap. I struggled with insomnia my whole life
Fat loss is (biologically speaking) easier than gaining lean mass. That is why we can maintain a 500-800 calorie deficit (individual to individual), lose fat and maintain muscle but, to gain ONLY lean mass, your caloric surplus needs to be small.
I weighed 200 even on Jan 10, 2023. April 21, 2023 I'm down to 166.2. When I got to 170 it''s been comin off slower, 0.5-1 lb/week. I want those 6 pack abs so bad. I wish building muscle were this fast.
It’s definitely a slowER process but in the grand scheme it still doesn’t take a crazy amount of time. (In my opinion - “fast” and “slow” are subjective)
I actually just lost 10 kilos in 1 1/2 month. Before the beginning of that timeframe I was already working out but my weight wasn't moving anywhere at all, fluctuating between 85-86 kilos. Only after I applied proper form, techniques like train to close/all out muscular failure, and proper diet did my weight started decreasing. Now it's currently fluctuating between 75-76. My speculations are just maybe because I got less strict with my diet now by stopping intermittent fasting and taking breakfast instead or because of the supposed increase in water weight as the side effect of post creatine loading phase. Right now atleast I know how to get things moving. Most of them I learned through out your vids. Thanks for that Sean!
It's a decent pace just to lose fat and look decent or good. It's a slow process to get rips abs, lose all love handle and lower back fat while retaining as much muscle as possible.
Hey Sean, I’ve heard that you should double the amount of time you expect to get to your fat loss goal because it slows as you get leaner. However, if my goal is to get to 16% body fat, would it really slow that much? I know that the less body fat you have, the harder it is to get rid of it, but 16% seems like it wouldn’t slow that much as say getting to 12 or 10% would.
I always wonder why we human beings expect to be fit and shredded in 3 months if it took us years to become overweight or obese..seeing progress is certainly the best motivation to keep going, but don't expect miracles overnight
I think people tend to expect faster results because most "diets" suck and it seems like torture to stick to it. We have to find what works for me. I remember trying to stick to a 200 calorie deficit, and i couldnt do it. A month or two later i decided to try a 800 calorie deficit, only i stead of eating like i used to, i skip breakfast, i only eat 2 meals, about 5 to 6 hrs apart. Its easy for me to not eat in the morning. Then i stay pretty full the reast of the day. Its honestly the easiest its ever been for me to restrict this way. Also, i eat at maintenance on the weekends, 3 meals, for one its much harder for me to skip a meal when im not at work, and secondly i think it will help to keep my metabolic rate from slowing down too much.
Youre right. I am impatient. Mostly because im tired of being treated like crap because im bigger than most and i just want it to end. I also started at about 320, I'm down to about 290 in a year. I still feel awful, and I still constantly feel like dogshit. Most dies I don't even not want to stay on my diet. Hell, most days, I want to die. This shit blows. I just want some basic human respect, man.
Im so sorry man. I hope you know you don’t deserve any of that shit and you deserve so much better. Keep putting one foot forward, from one person on a fat loss journey to another ❤
Sean, some people say HRT should be started at age 35 y/o, I think that is pretty ridiculous. I know test production slows down and drops yearly after a certain age but 35 y/o feels like people are throwing in the towel pretty quickly
can confirm, i'm losing fat pretty much as slow as i can because i'm working out at the same time and i don't wanna sacrifice gain, and i'm still losing at least 1-2kg a month by eating barely in a deficit, if at all, and implementing proper strength training. since i started dieting in ernest in June 2022 (now december 2022) i lost 15 kg. something sean isn't mentionning either, is that even if you're one of those who are gonna need MORE time to get to your goal, well, even before getting there you'll notice a lot of improvement. walking around gets easier, sports in general get easier, everyone congratulates you which is nice, start asking you why you're still dieting which is less nice.... etc
great video! I agree a lot of people have unrealistic expectations and NO patience! this year I've been helping my neighbor who wanted to lose some weight and get into better shape. She sometimes whines that she doesnt look any different (she totally does!) and asks why its taking so long etc etc.... after she lost 25lbs we were in the gym and i told her i had a new exercise i wanted her to try. I had her hold a 25lb Db with both hands and walk around for 2-3 minutes...after she was done i asked how that felt and she said- well it was gettin kinda heavy at the end and i replied yeah just remember you used to carry that around all day, every day! her face lit up lol! she just hadnt really thought of how much 25lbs really is. we're both looking forward to when i can have her do the same "exercise" using a 50lb DB ;)
Off topic question, but since this is latest video to reach you. Sean could you give advise on best CPT Certification. After research I am between NSCA & NASM. I purchased both of their current manuals for certification. Noticed 50k NASM vs 1.9k NSCA members. I realize NASM does have a popularity contest won due to much advertising and is an easier testing. However, I don't care cost or difficulty of test, just want to obtain the one recognized as the best Personal Trainer certification. Obviously I plan expanding knowledge afterwards with continuing education, but would like your opinion on which one you recognize as the best one to earn as base certification.
I would like to add one additional comment on all the benefits Sean mentioned in the video. When I was 130kg (just below 290lb), no woman would ever as much as reply to my greetings. When i dropped some weight, I noticed that female store employees have become kind of eager to assist me. When I asked a shop assistant something in stores, they used to do away with me with an "isle 6" sort of reply, while nowadays it is much more likely they will lead me to the exact shelf and tell me about the product, perhaps offer a superior alternative that's on sale, that sort of stuff. Sometimes I even notice some flirtation signals, they will touch me or flick their hair. I'm not on the dating market, but it's a pleasant change. Gives me a little confidence back :-)
@@kinnymonster Frankly, I didn't notice being treated differently at work, apart from a few people complimenting me on the weight loss. I'm keeping it up, BTW, now I'm 35kg down, and I have slowed down the weight loss effort deliberately. Before I was losing between 1 and 2 kilos per week, now I'm aiming at more like 3-4 kilos per month, and trying to get more muscle gain. Down to pants size 36 (started at 42), aiming for 32 :-) hoping to get there by the end of the year.
someone told me a pound of fat is about the size of your fist. So if you imagine every week your losing a fist size object from your body, one pound sounds like a lot!
What do you suggest to do if while cutting your maintenance itself falls down by such an extent that no further calorie deficit is sustainable? My maintenance is around 1300 cal from personal experience and when I eat 1800 I start gaining weight quickly. 1800 otherwise is not too much of food to be honest
Fatloss, musclegain, and tattoos all take time and patience. I get the feeling people think it’s too slow because they align the time with a sudden target too near in the future, eg. beach vacation.
.When I would not wait left regularly I felt like food was just a pleasure and I lack self-control and I couldn’t rationalize spending money on food more than just for survival. When you weight lift and diet it gives meaning and 10 times the amount of joy meant and for filament when you eat and when you abstain
Sean, I'm 50 yr old started to train, the problem I have is I can't cut fat like I used to, in fact this has been the most difficult in my life to lose fat and get in shape, any ideas HELP!
