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🎯 Key points for quick navigation: 00:28 *🌽 Marcus Filly's Golden Rules for Staying Under 8% Body Fat* - Marcus shares key principles for maintaining sub 10% body fat year-round. - Walking daily plays a crucial role in body composition maintenance, promoting energy expenditure. - Consistent movement throughout the day helps combat sedentary lifestyles and aids in weight management. 02:03 *🚶 Walking as a Key Strategy for Body Composition* - Incorporating regular walking, even during everyday activities, significantly impacts overall body composition. - Emphasizes the importance of staying active throughout the day to counteract sedentary habits. - Highlights walking as accessible and effective for maintaining a lean physique. 06:34 *🏋️ Lift Weights Hard AF for Lean Muscle Maintenance* - Intense weightlifting sessions are crucial for preserving muscle mass during periods of low body fat. - Advocates for pushing intensity in strength training to maintain muscle strength and volume. - Discusses the metabolic benefits of maintaining lean muscle mass for long-term body composition. 11:00 *🏃♂️ Cardio: Overcoming Misconceptions* - Advocates for incorporating cardiovascular training to enhance aerobic capacity without compromising muscle mass. - Highlights the synergistic benefits of cardio and resistance training for maintaining a lean physique. - Discusses the role of aerobic fitness in optimizing overall energy expenditure and body composition. 16:40 *🥦 Importance of High Fiber Intake for Satiety and Energy Balance* - Emphasizes the role of fiber-rich foods in managing hunger and maintaining a lean body composition. - Discusses various sources of fiber, including fruits, vegetables, legumes, and whole grains. - Advocates for prioritizing fiber intake alongside protein to support satiety and overall health. 22:02 *🍿 Late Night Eating Risks* - Late-night eating can lead to mindless calorie consumption. - Eating dense, calorie-rich foods late at night can derail body composition goals. - Avoiding eating after 10 p.m. helps in maintaining discipline and preventing unnecessary calorie intake. 24:55 *🌙 Bedtime and Dietary Discipline* - Going to bed before 10 p.m. supports lean tissue recovery and discourages late-night snacking. - Late-night eating often involves high-calorie, indulgent foods due to weakened willpower. - Setting an earlier bedtime helps in maintaining discipline and supporting overall health. 25:08 *⏰ Time-Restricted Eating* - Implementing time restrictions on eating can aid in controlling calorie intake. - Setting a cutoff time for eating each day promotes mindful consumption. - Practicing time-restricted eating, especially in the evening, supports better sleep and metabolic health. 33:09 *🔄 Seasonal Body Composition Focus* - Periodically intensifying efforts to optimize body composition can aid in long-term maintenance. - Engaging in short-term periods of increased discipline and calorie deficit helps reset maintenance levels. - Avoiding prolonged periods of extreme leanness supports sustainable energy levels and mental well-being.
The Misogi Challenge is an ancient Japanese ritual that involves doing something challenging once a year to define the year and help you become a better version of yourself.
I’m all about popcorn myself, and I’ve noticed since it’s become a staple in my diet , I’ve been dropping weight and seeing my body change like crazy. This dude knows what he’s talking about
I appreciate when people understand we all operate differently. If I eat breakfast before 11 or noon my day is ruined. Brain fog and cravings all day. When I wait until I'm hungry to eat, I can get a full day's work done before my first meal at noon.
You do realize you also have trained your body to do this though? And reinforce the habit by continuing to do it. Most everything is a habit, whether created intentionally or unintentionally. You could change this, but you have to be willing to allow your body and brain to have a period of adjustment, which initially will not be fun and seem counterintuitive. I know because I used to be a night owl that is now a morning person. My excuse for the longest time was "that just doesn't work for me" but imo that's a cop out and simply a lack of willingness. But if you prefer it that way then more power to ya.
Find out what your fasting INSULIN is and/or use a continuous glucose monitor. Your fasting glucose may be normal, insulin levels change long before you become prediabetic. While you may look relatively healthy, your insulin response is probably off.
Fasting over 12 hours was keeping my fat loss at 0. I was storing. I started having breakfast 30 minutes after waking up and my body responded immediately. High protein minimal carbs.
I'm the same as you, as soon as I eat it fucks my day up. I can't stop eating from that point onwards, I just don't get full, and my brain stops working properly. If I eat one meal in the evening I get full really quick and it doesn't impact my brain. I have ADHD, and I don't know if it has anything to do with that. Food has a massive impact on my symptoms, though.
Re fractal eating: I remember reading that the philosopher J Krishnamurti, recommended to “skip every seventh meal” to one of his students who wanted to lose weight. This nicely programs the fractal approach in a way that you won’t forget or duplicate days. And it gives your system six predictable meals.
if we KNOW what to do, but still cannot do it, usually there is an underlying emotional issue like stress or self esteem or depression that is holding us back from health. If you know what to do but just cant seem to do it, it may be good to find a therapist or coach or supportive mentor 🖤
Agreed this reasons you can be a definite contributor but the main thing is people are also addicted to their life styles and don’t like to change, a lot of people are lazy due to the environment and way life is these days trying to skip steps to gain time back
As someone who maintains 7-8 pcnt bodyfat year round I liked the video and agree with most of the suggestions except eating big in the morning and decreasing the size of your meals as the day goes on. I do exactly the opposite and this decreases late night cravings. Food for thought;)
@albertgammon118 I have had the same experience. I ate big early and small in the evening through Highschool. Later my schedule changed and I do like you said the exact opposite and it does help with night time cravings.
Mindless food consumption. I know about that. Eating a whole jar of peanut butter. I've done that. Changing habits gradually is a good idea. Accountability for me is keeping promises to myself to do what I need to do to stay healthy. This was a very informative conversation. Thanks to both of you.
Women don't cook any more and boys arent taught. It's a massive recipe for societal obesity. I think if had a young teenager I'd send him or her to a chef apprentice course on the summer holidays. My mother eats so well because she knows what to buy and can put together 20 ingredients into a meal with out thinking 40 plus ingredients a day is the Japanese rule for daily diet..(I think I made that number up)
Having such a low body fat percentage, and being able to sustain it for so long, is impressive. However, we should ask whether such an aim is even worthwhile, given that for many guys, having such low body fat starts to adversely effect testosterone levels and overall vitality. That seems like a lot to sacrifice for having an aesthetic edge. Granted, for some men, 8 percent does not negatively effect androgen levels or vigor, but for many it does. I think for most guys, staying between 10 to 13 percent, is far more sustainable. That percentage of body fat will not only preserve hormonal levels, maintain performance, and still keep you looking good as long as you amass a good amount of muscle for your frame, but it allows for some dietary discretion so that you can actually enjoy life.
You have to think of this guy as an outlier example with his 8%. I lift weights and I am inspired by Arnold, but will I copy the way he trained in his prime? Certainly not. For regular folks, 12% is already a fantastic number and nobody will tell you, hey, why don't you lose a bit of fat?
Yeah, I got to 10% at age 45 (2017) for my wedding. Almost immediately after, the scale started moving upward. Also, I remember being at my in-laws' house around Christmas and everybody else was nice and warm. I was wearing appropriate clothing for that time of year and was freezing. My mother-in-law, a retired nurse, pointed out that it was likely because of how low my bodyfat was. She was spot on. At the end of the day, preserving 12-15% seems more realistic, sutainable and arguably healthier.
This is a great interview. I admire this guys calm disposition. All that he has discussed I agree with as these are principles I live by. I have gotten lean and just have a touch of fat to get off and I am presently doing his last point hoping to get it off this weekend. I am happy to know I am on the right track and I have been super disciplined at it. I am saving this video. Love ❤it!
Thank you for introducing to this guest. I have been helped by your videos and especially appreciate the intelligent and focused discussion you had w/Marcus.
Fasting in the morning definitely is my favorite, did a 24 hr fast and feel on weekends it's a perfect way to accelerate fat loss or get back on track after an intensive work week. Then saving most carbs for night to ensure good sleep 💤😴 If going too low on carbs in the evening I feel I sleep badly and wake up 😢
What was Marcus Filly’s body composition at 7, 10, 14, 18 and 21? If he were slim in those years then saying it is easy to stay lean would not be the same if some one else was FATTER in the same age brackets. Genetics play a HUGE role, as does where you started from. Easier to stay lean if you were born lean and kept that leanest throughout the teenage years and beyond. Seeing... now is only a snap shot in time - not the 30+ years before.
Exactly....these fitness youtubers give unrealistic expectations...because they don't REALLY understand biology.....They're just "Gimmick Intellectuals".....they present themselves well for a short podcast.....and that's all.....these people are about as smart as the guy at Burning Man who sounds impressive talking about the chemistry of MDMA...BUT THATS ALL they know
Very true. This guy looks like a skinny boy by nature and he has no muscle at all. Such guys can eat whatever they want. If i would eat this much carbs i would become fat like a pig.
I was a chubby teen then I got really fat. I lost alot of weight got somewhat lean. Now 10 years later I'm still in shape. It's so hard to stay at my lower bodyfat set point. U are asbooulety right if u haven't been fat at those ages. U have no idea how hard it is. Biology determines so much of body composition.
@mickdungeon602 me as well..chubby kid...always had lots of muscle AND easy fat gain...got up to 240 pounds in highschool at 5'5" tall....was always active and able to play sports...but just VERY easy fat gain. I've managed to maintain about 160 pounds for the last 20 years...but it's SOOO HARD...requires extremely regimented nutrition and daily exercise... At one point when I first went vegan, I got emaciated and also lost a lot of muscle....went down to 125 pounds....not good..... But managed to gain back all the muscle and even tho I'm still maybe carrying 10 pounds of extra fat, I have moderately okay muscle definition...I can see a bit of abs when I flex...and I'm not willing to sacrifice health JUST to try and reach a level of body fat which is just not natural for my genetics.
@@mickdungeon602 Genetics does play a huge factor. it does not mean that WE give in or give p, it simply means WE need to work smarter at keeping leaner. 👊💪
thanks for the word ive trained for 10 years and now im doing cardio every day for one hour amd a half on fast state and im seeing muscle gains im doing a 20 hour window today im looking forward to be shredded
I get plateaus on carnivore. I respect this guy for trying it That being said, he said 100g fiber. I want to know how much gram protein he does to compare TBH I want to know it all. His macros, fat mass, muscle mass, height. Nosy AF but yeah
Marcus is natural a scrawny guy who was able to build muscle. That’s his key to being lean. Some are not born like that and can easily gain muscle with weight. If Marcus tried he couldn’t become obese. What works for Marcus isn’t for everyone. You need to know what you’re starting with.
Some mothers diet choices for their kids are pretty shocking, adults have massive mental blanks about it when making food choices for them selves. Just cause ate a salad once isn't going to cancel a decade of eating crap. I do agree with the scrawny able to put on muscle easy though. PS I want to know at what body fat % does it start affecting hormones and energy levels. 8% sounds low...maybe cause we naturally so overweight and inactive.
No The advice is definitely solid. It’s crazy how easy it’s to stay lean by walking 15000+ steps daily. I even started doing some of my walks with extra 10kg. This tip alone is game changer
@@KonnaIRLyep I lost a lot of weight just walking 10k to 15k before even attempting to improve my diet. Was 315 now I'm 237. Now I'm starting to dial in my eating habits and meals.
According to Google, when you do a MISOGI, you do one defining thing every year. Something scary, something hard, something you're proud of. It DEFINES your year.
The only way to manage body fat is through diet. Your body will always adapt to exercise unless youre doing progressive overload, which becomes impossible with cardio fairly quickly. Dont believe me? Well i used to be a postman, and I would walk wt least 10 miles a day and once i walked 32km in a single day, i did this 7 days a week. I lost weight in the first year, but then my body got used to it and I started gaining weight again. There are plenty of overweight posties in the UK and they're all walking about 10miles a day.
Yup I walked 30k miles a day for my job and I gained weight easily if I didn't watch what I ate. Your body gets used to cardio very fast. Your body adapts quickly. Cardio or just walking in general will not do it. It's all about what you eat
**Key Insights from Marcus Filly's Lifestyle and Fitness Practices:** 1. **Walking as Essential Activity**: - Walking regularly is a fundamental and accessible way to maintain a lean physique and manage body composition. It's not just about counting steps but adopting a mentality of continuous movement. 2. **Intense Weight Training**: - Prioritizing intense resistance training is crucial for preserving muscle mass, especially when aiming for a low body fat percentage. This helps prevent muscle catabolism and supports a higher metabolic rate. 3. **Cardio for Overall Fitness**: - Cardiovascular training complements strength training and aids in maintaining a lean body composition. It enhances aerobic capacity, allowing for greater caloric intake while staying lean and supporting overall health. 4. **High Fiber Diet**: - A diet rich in fiber helps with satiety, controlling calorie intake, and maintaining a healthy digestive system. Marcus suggests aiming for significantly more than the recommended daily intake, with fiber-rich foods like fruits, vegetables, oats, beans, and popcorn. 5. **Mindful Eating and Timing**: - Avoiding late-night eating can prevent unnecessary calorie consumption. Establishing a consistent cutoff time for eating can help manage hunger and cravings, especially late in the evening. 6. **Intermittent Fasting**: - Practicing time-restricted eating, particularly by consuming more food earlier in the day and tapering off towards the evening, can align with natural circadian rhythms and support better body composition management. 7. **Flexibility and Seasonal Adaptation**: - It's beneficial to adjust eating habits and meal timing according to seasonal changes and daily activities, allowing for flexibility rather than adhering to a rigid schedule. 8. **Annual Period of Focused Discipline**: - Once a year, dedicating time to push for a leaner physique can help reset habits and make maintaining a healthy body composition more manageable. This period should be clearly defined and not prolonged to avoid negative impacts on mental and physical health. 9. **Support and Accountability**: - Having a support system, such as a coach or close friends and family, is crucial for maintaining discipline and ensuring that fitness and dietary practices remain healthy and sustainable.
I tried lots of differnt eating routines. And, strangely enough, the one that my body responded to most positively was eating only one meal per day, usually at 05.00. Mostly protein-dense sources like meat, cheese, eggs etc., and with quite a bit of fiber (broccoli, onions etc.). Never in a million years would a younger version of me have thought THAT would be the best way to do it.
I also think that tracking calories is vital in fighting the hunger craving. I used to assume if I was hungry, I must not have eaten enough, but now I know I've hit my calories, so the hunger is an illusion.
I've never counted calories at all. I lost 30kg and it changed my life completely. Once I became fat adapted, hunger disappeared for me. It was actually a strange feeling, like it was just gone. I also eat a whole avocado a day and lots of healthy fats = zero hunger. None. Ensuring adequate hydration and electrolyte balance (through your food, NOT soft drinks disguised as electrolyte drinks) will also kill sweet cravings and hunger big time. 2-3L a day, before mid arvo, not after. Adequate sleep and hydration will also will lift your metabolism quite substantially. Always eat fiber (greens etc) first, protein second, carbs always last.
I think the evening eating is an individual thing. I am the most hungry 12-17 and after 20 I don't even want any food. No matter if I overeat during day or undereat. I might be hungry but not feel like eating late anyway. I think the time restriction works because it is easier not eat anything than eating in moderation. This way you have to use your willpower only for a limited time.
I feel like there's something I'm missing with the popcorn hack. I purchased a bag of compliments popcorn kernels. On the nutrition label it says that just 1/4 cup or 50g contains 190 calories and 39 grams of carbs. And that small amount of kernels really doesn't make THAT much popcorn.
Popcorn hack - I put white vinegar in a spray bottle and spray the air popped popcorn - then add your salt, nutritional yeast, paprika, cayenne for savory or cinnamon, stevia for sweet 😋
Thank you, Thomas!!! You and Mark inspire with EVERY post! On the way to Disney and taking my homemade deer jerky and tuna pouches as I learned from Thomas!! Rockstars!!🔥🔥🔥🤘🤘🤘😎😎😎
you are what you do CONSISTENTLY over a LONG period of time, period. I've always been an 85% guy. I do what I should do about 85% of the time lol. Do I stay fatter than I should? Well yeah. All of my blood parameters are really good, I train 4-5 days a week and work out on the farm on the weekends. So I'm healthy just not lean. Now at 62 I'm trying to bea 90% guy, yep it just takes that much more now to stay reasonably fit. Hormones are a big part of the picture, especially as you get older, and muscle more than anything affects that. So train and train with conviction, just don't go through the motions. Cardio the same way. I switch it up between endurance and HIIT. The very biggest part of the puzzle is DIET. You can't exercise away a bad diet, period!
Not into your diet but the rest is legit. Sprinting helps me drop a couple extra percent. 10% is prob more realistic 8% is extreme long term. Havent seen any athletes maintain that level and improve performance long term. 20 years of S and C, its def easier when your job is in a gym or training facility all day and your on your feet.
Great video as always🤝🏽 also I believe you meant to put 10pm* for the time chapter for the bedtime. Just a friendly correction. Thanks again for the video and knowledge
🤔 liking this Marcus Filly advice. It's really focused on the push.. doesn't have to be everyday just a bit more than normal. Mostly stick to 10 miles a day but sometimes I add another mile or two. Seems to make a difference
Thank You. This Is one of the best well balanced healthful rhythms I have ever heard. It would also be beneficial to include the important Spiritual and social portions. 🌅
Agree with everything he says, train similarly for few years now. Protein(200g) + Fiber(50-60g)+ Carbs(400g)+Fat(50-70g), cycling to work 35km/day, 5 times/week, 4 times strength training, some boxing, lots of walking. Lean all year around. Easy.
These are great tips! However, per the timestamp at 22:15, I don't think I can go to bed before 10 am every day. As much as I'd like to, I have too much to do to sleep like a lion 20 hours a day.
Popcorn is the same as eating corn. Which is the same as eating grain. And as far as grain goes, there is so much sugary starch compared to veggies. A cup of corn kernels has 50% more sugar than green beans.
And you can eat the cup of green beans in ten seconds. The popcorn lasts much longer so actually helps you feel satiated. It's about caloric density not net calories.
Yeah popcorn is satiating. I’m well past the keto nonsense of starch is evil but the main reason I stopped eating popcorn so much is it’s somewhat hard on the digestive tract
@thomassslaurer, I really feel like there should be studies on women vs men pushing hard with weights because I feel like men’s hormones can handle the stress more then women. When women stress themselves too much I think we put on weight
we have popcorn for a meal once a week usually 9:30ish PM popped with bacon fat and dribbled with butter/salt YUM! a half gallon bowl for me and half that for the hubby. yep that's it, great on the gut health and BMs.
Greg Douecette got me eating popcorn and drinking diet soda. I use airpop and very lightly spray with coconut oil spray, than sprinkle with bbq flavour seasoning.
I water fast for 2 weeks every 3 months (minerals / vitamins / water only). The great thing is (for me at least) after a few days you stop even being hungry. It is easier for me than trying to eat less calories as then I am always hunger. P.S. as long as you don't cheat a little. ( Apparently ghrelin hormone stops being produced at that point). I remember the first time I switched to Keto was the hardest part. After that my body was used to burning fat? I found switching from Keto to water fasting relatively easy.
Great👍🏼Started cardio & weights 3mo ago every other day. I cut carbs down, not out, upped protein. Avacodo daily. What a change! Will try more fiber but with care due to IBS.🍿May be it! Oatmeal is great in homemade protein bars. No food after 7 is golden. Other types of fiber for sensitive ppl? Beans, apples, pears are no-nos. Air fried veggies like spinach are delich😋 Maybe air fried fruit 'no nos' Nutritional yeast is a trend lately. What are the real benefits of this?
It also poses a serious risk if you become 🤒…his immune system is probably above average but the lack of fat can be super problematic if you get seriously ill. I used to be 4.5-5 per cent was unhappy AF, and was told if I didn’t up my BF % got sick 🤢, I could possibly die. I started eating more and setting much more healthy sustainable goals that won’t put me at risk.
Sorry, can’t go for JUST air popped popcorn, it’s the food/taste equivalent of an unpainted car 🤷🏻♀️ AT LEAST some of that Kernel Season’s shakey-shake powder? Though I know 90% of that powder will fall off the dry kernels. I’d just as well nope out. 🙅🏻♀️
What happens if you are in calories deficit (-1200) mid/high protein, very low carb, and lifting weights to almost failure 4 times a week for a female? Good or bad?
Your body can adjust to walking. I walk at speed for about 3-4 miles everyday and another 3-4 in my job. Body is utterly adjusted to it. Doesn’t effect my weight
I have no idea what’s my body fat! I do know I gained some weight! I go walking until I hit 10’000 or more steps! I lift everyday! I’am seeing I’m getting alitte lean! I hit over 10’000 steps walking! Right now I’m over 12’000 ! I do fast ! Between 18 to 24 hr! My first meal was around 11! I eat 4 eggs with Greek yogurt with blueberries! avocado!
Popcorn works for some people. I have a corn food intolerance but love the taste. The last time I ate popcorn, I woke up and looked 9 months pregnant with bloating and gas. Corn also restricts the absorption of iron for me, making me anemic.
I haven't watched entire video yet but agree lift hard AF it burns a TON more calories too. Do deadlifts a few times per week that gets my HR to 165 and am drenched in sweat no way to gain fat and deadlift often.
peanut butter and dates.....don't try it if you are a food addict like myself. Jar of peanut butter is no problem for me. Thank you for this great channel.
yep. walking is awesome. i walk 2-2.5 hours a day for the last 4 months. got awesome results while on 7k kJ per day (dropped from 120kg to 95kg, 28% BF to 20%, lost 3kg fat for every 1kg of muslcelost)
After years of watching all these videos I choose to live my life to the fullest . I work out 5 days a week and dont care any more if i put on some weight . I want to enjoy eating all of lifes pleasures . Being super lean has no health benefit what so ever .
I realize that under 8%bf isn't great for women's health, but do the same principles apply for women at different life stages: reproductive years, peri and post menopausal?
Some people that have never been obese before because of genetics or whatever don't understand how hard it really is to loose the weight........also many other factors that come into play that few people talk about are the aftermath of covid. I was a gym freak before covid......could walk for miles, run, etc........now after having covid twice, i believe i have long covid.......i get fatigued quicker then ever, my legs get tired, worn out quicker, brain fog, even if i force myself to a long fast walk, i don't feel 100% after. Even the doctors say....they don't know much about long covid.
What is an actual left step count tracker device that isn’t an iPhone. I’ve tried clip on ones from Amazon and they are not accurate what so ever. And I don’t feel like buying an expensive watch.
why would anyone be associating certain foods with the type of meal, breakfast, lunch or dinner. even if you push the first meal, break the fast, out later into the day you can still enjoy the foods typically associated with a breakfast meal any time. even for dinner. big deal.
Can you please make a video about milk? I've watched so many videos stating that its good and other that its bad for your weight loss journey. Great videos!
I get using walking if you are otherwise totally sedentary. But if you are lifting some and doing hard cardio at least a couple times a week, why bother walking? If you’re running or biking, your capillary density and everything cardiovascular will be conditioned enough that walking will not tax it and cause additional improvement. The calorie benefit of a 45 minute walk is equal to about 3 bites of dinner. I prefer to just eat 3 less bites and not waste the 45 minutes.
Walking is steady state cardio and taps into your fat source more than cycling and running. Running burns more calories, but walking burns fat. I hope this makes sense
@@ernestanonde3218 My point was that neither burn enough calories or fat to move the needle. A 45 minute walk has the exact same fat burning effect of eating 3 bites less of food at dinner time. That’s a 100% fact. It’s radically easier for me to eat the 3 less bites and skip the walking. And walking provides zero additional benefits to an otherwise active person (doesn’t help build muscle or aid the heart at all, if you are already in shape and working out). So, if you’re an otherwise sedentary couch potato, then walking can help sustain muscle and keep your cardiovascular from withering. But it’s a complete 45 minute waste of time to an active person who has enough self control to eat 3 less bites at dinner. And, you are right that walking burns proportionately more fat than muscle from the tiny calorie burn you get from it. But for anyone who eats carbs, you’ll only burn stored carbs walking. Now, that does keep those carbs from metabolizing into fat. With running, you more quickly burn calories at a rate where you need to tap into multiple energy sources (stored carbs, your body fat, stored protein and your muscle). So, proportionately you burn more fat walking, versus burning other things. But obviously, by running, you burn fat up to the max rate you can burn it, and then start metabolizing more of other things like muscle. So, a minute of running will obviously burn a ton more fat than a minute of walking. But running doesn’t purely burn fat, like walking.
@@ernestanonde3218 To illustrate the math: walking burns 5 calories per minute (100% of that is from carbs+fat)=5 calories of fat burned per minute walking. Running burns 15 calories per minute (about 80% or more of that is from carbs+fat, 20% from protein+muscle)=12 calories of fat burned per minute (15*80%). So running burns 2.5 times more fat than walking per minute, though walking burns more fat per calorie burned, as you said.
@darth_pronator awesome analogy. The big question now is sustainability. I have tried running in the past to burn fat. A good hours run takes me a week to recover. Now I walk 15, 000 steps every day. In the long run. Walk is the sweet spot for me. Keep in mind that I am 48 years old
@@ernestanonde3218 I am 55 years old. Played football in college and then really didn’t work out for more than 30 years. I’ve worked out consistently now for 2 years and experimented with different approaches. For the first year and a half, I did different lifting and cardio protocols with a lower carb diet. The result was I got stronger, and a lot more fit, but really struggled with losing most of my body fat. For about the last 8 months, I changed my strength workout to just one upper body lifting session per week (hard lifting, 15 sets per muscle-a tough 2-2.5 hour workout). I load protein and some carbs the day before I lift. Cut carbs down but continue loading protein the day of and day after I lift to max the muscle gain. For the whole rest of the week, I restrict calories to a definite deficit every day, but continue to keep protein pretty high. I incorporate a 36 hour (two nights and one day) fast about once every two weeks (timed far away from my workout day) to get autophagy benefit of muscle recycling, stem cell / growth hormone production, etc. I run hard (one mile) just once or twice a week to build capillary density. Lift with legs maybe once every 3 weeks to keep them from getting weak. The result in the last 8 months of doing that has been astounding. Ripped off ALL the stubborn fat, continued to build muscle while I lost 40 pounds. My build has transformed from an old man pretty strong look to basically a junior version of Thor. Not kidding, everyone now tells me I seriously should get into modeling and a lot of people are convinced I’m on steroids (I’m not). Never thought a result like that was possible at my age, no matter how hard I worked. It’s been fast and I’ve found it to be a pretty easy routine to follow. I’m tall (6’6”). Now 231 pounds. For this to work for me, I need 200g of protein a day, and less than 2,000 calories a day (except on the one day I load some carbs before my workout day). I think the reason this has worked better than multiple workouts per week, is that I’d need more calories throughout the week to handle the additional workouts. The way I’m doing it, I can tailor my diet to muscle gain just when I lift, and then aggressively cut fat the rest of the week. Initially, I kept my protein lower on my low calorie days, and I lost a lot of muscle. Keeping protein at 200g every single day at my weight changed it so I now lose fat and gain muscle at the same time for sure. I think the longer 36 hour fasting has been important . I know that intermittent (one meal per day) fasting was no good for me. Made it too hard to get enough protein, slowed my metabolism / energy level and no autophagy benefit. I honestly think I should write a book about this protocol or get someone to do a real study on it to prove it out.
Nothing easy at all…closest I ever got was maybe 11, had abs, but couldn’t progress on my lifts. Was down to 1700 calories a day to maintain (5’5” 137 pounds at the time) so makes more sense. Found I could get a lot stronger at around 143 pounds, and can always dip back down in a few weeks if I needed to
I found it easy, but I think weight loss and running became a hyperfixation for me, and that'd be why it seemed so. I actually wound up feeling terrible from staying very low, until I finally was able to gain 50 lbs by force feeding myself
id suggest fixing your attitude or else you will never accomplish anything. The things that are worth it require effort and are not easy. The things that are easy are not good for you. Its easy to lay on the couch and no workout but the effects of doing that are detrimental. Fix your habits and your life will improve. That is simple, doing it day in and day out require discipline. Most people don't have discipline.
@@Matt-lq7gd you could do it but I would argue most shouldn’t…staying in that 10-12 pocket is going to be better for most people health and asthetics wise
