i have seen a billion fitness videos but you are the only dude who talk like a normal human being, i felt comfortable watching your video. you are actually showing these crazy looking excersices are indeed possible by nomal people , most of us just want to start simple and you explained in the simplest way possible. thank you for your effort keep doing this for us man.
Fr it feels so overwhelming when these fitness channels throw the most random information at you, even if it is helpful I can’t retain any knowledge because of how quick they explain it.
I lost 60 pounds just by cutting out processed food and fast food. Colin is right about that, and about consistency. Great reminders for me. Thanks for posting this video.
You can eat everything you want IF you manage to get your caloric deficit right. But, yes, I agree on you. It is way better overall to NOT eat fast food and processed food simply due to them often being high on calories.
You’ve got fantastic information that’s straight forward, simple, and delivered like you’re explaining it to a 5 year old who has no idea about any of this. Awesome work man, keep it up
I started focusing on my health and losing weight in January when I weighed 327. I'm around 225 now and these last thirty pounds seem to be taking forever. I know I just have to keep at it and your videos are helping with that. I started focusing on working out again after seeing your video and just wanted to say thanks.
Do make sure you are tracking your maintenance weight when dieting. There's a thing where you crash your metabolism after a while and you need to reset it by going up to maintenance from a deficit. Make sure to workout aswell or you might end up looking worse at 185 than 225.
@@zachary8872 after u lose weight maintain it properly bro don’t gain any of it again Eat your daily 2500 calories and continue 1 hr of exercise atleast a day 2 hrs is very good but 1 hr is enough Keep food protein and fiber rich so u burn calories too when digesting and also a. Lot of water I k u know all this but this was just. A reminder as ppl seem to get fat again and avoid fries and sugary things like biscuits chips and all they all have 500 calories approx in 100 gram chocolate biscuit chips and stuff have 500 cals so we Sud not underestimate them and avoid them (this is my plan and I think best of luck to motivate u to keep going
I love your channel man. You’re so chill and give good advice. Glad I found this channel. You motivated me to take working out more seriously and to kick the bad habits/vices away
Something that’s been helping me a lot is fixing my sleep schedule. I get really hungry and crave worse and worse foods the longer I stay up, but by going to bed at a consistent earlier time, I’ve been able to skip past that phase. And even when I go to bed hungry, I just remind myself that if I go to sleep now I can wake up to a tasty breakfast, and I usually wake up without the hunger I fell asleep with for some reason. (I don’t really get it but that’s how our bodies seem to work lol)
When I get those cravings, I try to drink a big glass of water or a cup of coffee. And you’re right about sleep. I tend to be a night owl, even after working a full day with a big family, so this is something I really need to work on.
You might want to think about upping your protein or making sure you're eating enough and not going too low in calories. You shouldn't be hungry again after dinner.
Nice! Consistency definitely is the key. Good advice my fellow Ginger! I intermittent fast so I only eat from midday to eight pm. I also go for a daily 30minute walk with my dog in the morning while fasted which means I can still have a bit of chocolate or something sweet. But keeping your diet to mostly non processed foods 90% of the time is the key. I am lean all year round at 48 years of age. Great content brother. Straight to the point and no BS👍
Amazingly beautiful video, Colin.. talk about consistency.. all of your videos are consistently excellent. :) You talk about getting shredded and maintaining this physique consistently which makes perfect sense to me.. also in your kind and gentle manner, you make viewers feel better about “bad” snacks.. which happens to us all.. Your style of using pics of yourself throughout when showing what you eat is welcome.. it’s your presentation that makes your points memorable.. you have one of the best voices I’ve heard on RU-vid.. gentle, kind and caring.. you talk with your viewers not at them.. which is one of the reasons you get so many views.. Colin, you are an extraordinarily awesome guy.. with an awesome body btw.. who is a perfect example of what you can achieve if you’re willing to word hard AND stay consistent.. Your diet is excellent.. wondered if you eat Greek yogurt.. which is great with fresh fruit.. as well as a base for protein shakes.. my go to for every meal.. Those pics of you are exquisite and truly beautiful.. a living work of art you are, my friend :) These videos are an 11 plus on a scale of 1-10! So well done.. Already looking forward to the next one! Thanks for all your hard work! Btw.. Marcus Aurelius is also a hero of mine! Stay safe and strong, Colin! 💙🙏💪
@@colinmurrayYT Really love your videos and hope you like the Greek yogurt.. it’s so nutritious and easy on the digestive tract.. also will share with you my favorite MA quote: Dwell on the beauty of life.. watch the stars.. and see yourself running with them..” Pax semper, mi amice :)
@@GoldKingsMan Yes.. Marcus Aurelius was the last of the benevolent Roman emperors.. but the movie depicted his death incorrectly.. Marcus actually co-ruled with his son the last two years of his life.. he died from the plague in Rome at that time..Btw.. Marcus book Meditations is an excellent book to read.. I learned a lot from it. :)
I was counting calories and macros for a few years. I struggled to lose weight while trying to maintain muscle mass and make progress in the gym. I've since switched to intuitive eating. I make sure to get 3 square meals and a snack everyday. While listening to my body and eating more or less depending on how I feel. My lifts have gone up, and I've been able to re-comp my physique. While I don't count my calories/macros anymore, I always have a rough idea of everything from when I used to track.
Great advice. Something I’ve noticed is that it takes about three weeks of consistent work to notice an incremental gain. Focusing on the three week period vs 3 days or a week, helps me stay on track and keeps me from becoming discouraged.
You have a great info, and a very easy delivery style. I am a couple of generations ahead of you, a former gym rat and rugby player. You have some good reminders for me. Not only that, as I have moved to functional training and yoga, no longer using weights, you have given me some fantastic ideas to incorporate and create workouts with ideas I have not thought of. Keep on keeping on, man!
First time i ever comment on any fitness youtube video, this is how fitness and healthy lifestyle should be about, sport is more then suppliments and steroids. Is a lifestyle, is about consistency.. it's about health ! Congrats on your great life journey and youtube content.
I like his videos. I've lost a lot of weight using these rules. This is a very great way for beginners to start without over thinking it. Calorie deficit and protein, eat better foods. Kudos to you for helping simplify what it really takes to lose weight in this world of info overload.
Bruh you got the best deserved sub ever. Your channel is so underrated because your content is simply amazing. Very direct to the point without wasting time with false motivational speech and stuff like that. Keep it ul brah, you're a legend!
It’s really inspiring to get creative in the kitchen when cutting, I love to embrace my inner chef!! Side dishes can be a stumbling block when preparing a meal besides protein I steam broccoli and cauliflower and blitz it in a food processor before stirring it in rice cooked with chicken stock. it’s loaded with flavour add any complimentary herbs or spices and things like garlic and shallots or ginger, mushrooms, I don’t even love vegetables that much, it’s a texture thing, so I just blitz them in a blender and sprinkle them into rice or pasta they add a lot of nice flavour and obviously bulk up the meal without adding to many calories and yet adding some good micronutrients. Try roasting some carrots and cauliflower blitzing them with some chicken stock, adding some low calorie or fat free sharp cheddar and a roux. The carrots give a cheesy colour to make a sauce, pour it over whole-grain pasta and boom!! you have healthier version of macaroni cheese….Delicious!!
Bro out here trying to tell me how to get shredded but then introduced me to a new boss fight I never knew existed: cereal with chocolate milk. 😩 Jokes aside, this is sound advice and very helpful and honest coming from somebody who is not hiding behind a line of products or "programs." Thank you!
Really nice message near the end about consistency man. I really dig your vids. Rather than a bunch of nothing burger in between, you just get to the point straight away while sprinkling some pep talk in the end. Keep up the good work bro!
Thank you for your energy, dude. I really appreciate your attitude and approach to teaching. So many exercise channels are so high energy and obnoxious. Thanks for your vibe
I’ve tried almost every diet over the past 6-7 years so I’d like to share my thoughts, starting about 190s range every time and wanting to reach about 175, really eliminating the stomach fat and trying to slim down. I typically take off November to December to enjoy the food of the holidays so I’ve had a lot of rotations of diets as I go back up into what I call hibernation body lol, Here are my thoughts: MOST IMPORTANT LESSONS LEARNED from all the diets: 1. They actually all do work if you stick to them, so it really comes down to your body, what you like to eat most and ultimately: what diet is the most sustainable for you. My diet for my personal needs when it comes to long sustainability are flexibility, simplicity and convenience. It was easiest to not hyper fixate on numbers, have meals that didn’t need much prep or thought but where able to conveniently implement enough variety. Hence carnivore will always be my go to, but may not be everyone’s cup of tea. 2. Exercise is a significant enabler to your success. Calories come in and if you burn more that just helps you keep a deficit even if you slip up. 3. CHEAT MEALS- NOT CHEAT DAYS: this was a life changer. I always did a cheat meal. Didn’t matter, sometimes you just need that day, you know? I learned my first round of weight watchers though that if I did a cheat day I’d engorge myself on bullshit and so I heard about cheat meals instead! Cheat meals were a game changer because they allowed that satisfaction, despite the diet purists, one meal will not throw you out of ketosis and it is a small, defined meal. If you plan a cheat at any point, definitely keep yourself on track and do a cheat meal not a cheat day. 4. YOU LOSE FAT in your extremities first (hands/feet/arms/legs/butt/neck/face) before you’ll get to your stomach. TAKE PROGRESS PICTURES of all your body parts, especially your face. Progress on the scale doesn’t mean much if you’re still not happy with the look you’re after. It’s easy to get discouraged when the body part you’re most dissatisfied with doesn’t seem to change, but it’s a process and needs you to be patient and enjoy the other areas of the transformation first. Take these pictures, evaluate a side by side comparison once a week and this will greatly help you see and feel confident on your improvements! It’s even more empowering when you see them and understand that the when the easy fat in these areas are gone your body will move to the stubborn fat of your gut and buttocks. So progress in these areas means amazing progress where you want it is just on the horizon, you just gotta stick with it. Now my individual ratings of meals: 1: points to food programs (weight watchers) were very slow going for me. I was also so hungry still that I was really pushing how many points I could take and what I was eating. Iota the first 10- 15 pounds easily but then plateauing hard to where months after I was lucky to see a one pound or two pound drop. 5/10 - works but is almost demoralizing to maintain and see your full desired results through 2: keto: worked about the same. It was a lot easier for the most part but was very easy to accidentally break your diet without being quite aware of it. The problem of this diet for me was reading “Keto” on packages but then not being Keto friendly, plus some of the true keto snacks tasted awful. I lost the weight a little faster but still hit the plateau 7/10- a little more enjoyable to maintain but is ultimately you have to be much more careful. It’s not scan and go if the points are right like point systems. 3. Vegan - my buddy inspired me to go vegan and try it out. I saw results about the same as keto: better than point systems but also not as good as macros or carnivore. I plateaued pretty hard as well about 185 and it was pretty hard to break through that but once I did I had steady progress. 6-10: definitely a decent way to lose weight and feel great too but for me it just was not sustainable. I was always hungry and some of the vegan stuff I tried was horrendous. 4: Macros- definitely was hard to find a good meal balance at first but once I did, it became really simple. The hardest part was being deliberate in meal prep and sometimes you’d have an unfortunate mishap of not pulling chicken out of the freezer for example, which could throw off your entire day. Overall it was definitely better and more simple than others and I learned to have frozen chicken paddies to air fry as a back up for my chicken meal just in case. I saw amazing results and they seemed to be consistent. It wasn’t a drastic drop at first but my progress never got stuck. 8-10- of all the more balanced meals this was my favorite and easy to maintain. The only thing is it can be very hard to get your numbers right enough to introduce a lot of variety. 5: Carnivore: I can honestly say this was the easiest to maintain for me personally. I had cravings like keto the first 2 days but then they were gone. This one is ALL about what you chose to eat. Let me tell you, when I forced myself to eat plain hamburger meat, that wasn’t it. It was miserable. Once I started exploring what I really liked as far as meats and allowed a bit of sugar free seasoning in my life (look up the best seasonings for maintaining carnivore and you’ll find garlic, mustard, pepper, thyme, rosemary etc.) my experience drastically changed from mundane to amazing. I chose to be rather relaxed, allowing seasonings and animal based products like eggs, yogurt, cheese, butter etc. cheese goes a long way in itself. Bacon alone may have been the biggest life saver along with this being the only diet where I could literally eat until I was full, and I also wasn’t working out much, yet I saw the best results. I dropped to 173 in less than a month. This was definitely the diet I enjoyed the most. I looked cut but didn’t lose much of my muscle mass at all. I felt amazing and looked better than I ever had. 10/10 - simple and while restrictive in general, had a wide range of food. Eat until you’re satisfied and the food takes longer for your body to process so you inherently eat less and are satisfied longer. I actually am about to be back in it and plan to stay on it for a while this upcoming month.
This was incredible information! I wish you made a youtube video about your journey. I have lost 30 kg during the past 4 years, using flexible keto (on/off) and IF. Recently, I added a good amount of high quality protein isolate to my diet and started lifting weights. Finally I see some ab definition. Haven’t tried carnivore, but you inspired me to try that, a flexible carnivore with some eggs, cheese and broccoli. On lifting days, I may add some oatmeal for extra energy. And I also walk alot, for improved cognition and wellbeing. 😊
Thanks for the candid video, my man. Really helped me realize lots of things about nutrition that had been cloudy before. Keep up the good work, my friend.
Stumbled onto this channel about a week ago and I love it. Colin has a very chill unassuming vibe and simple, practical tips to offer. Another great video my guy. Keep up the good work!
I love how you explained calorie deficit and calories as an energy reserve. So many people just say 'Calories in. Calories out.' And like, I get that but the visual and explanation of them being energy reserves really helped.
Going to start this routine tomorrow! I will do my best to stay consistent. Hopefully ill be back to comment on my progress. Great Video. Well explained, and beginner friendly :)
This video is the type of motivation I really needed at this point. Like how simple your videos are. Never seen someone deliver such quality content since I began working out. Awesome work dude, keep it up!! :) Btw, is there a way we can contact you?
I cut 30 pounds in 4 months. Trust me it’s possible, sure I was eating 1700 calories a day but in the end it payed out, even when I started losing hope but it really picked up and started noticing the difference towards the last month or two
Thank you man, we have a similar day to day diet and this makes me want to try a calorie deficit and cutting more food out from what I’d normally eat. I’m going to try it and see how it goes, never really been a big fan of tracking macros but your explanation made me feel better about doing it so thank you for dumbing it down. Great content brother keep it up!
personally i do more cardio to get shredded, i never changed my diet that much, just started avoiding ordering out, and started doing a shit ton of cardio (helped my calves too lol) and i didnt have to think about calories at all. If you spend 800/day calories on cardio, as long as you dont eat complete shit chances are youre in a calorie deficit and that's all that really matters as far as i understand it, it's a combination of diet and calories spent, and if you want you can tip the scale more on calories spent than on diet
I lost 70 lbs by rough counting carbs per meal (for me about 45 g) and making sure every time I ate included at least some protein. Other than becoming more active and starting running (really the only exercise I do), that's it. I didn't worry too much about other macros, and occasional "bad" foods are perfectly fine as long as there's balance (remember what you ate yesterday and adjust accordingly today).
I cut out fast food and the majority of liquid calories such as soda and juice a long time ago. It was one of the best decisions I've made. I also try to avoid processed food. One of the things that has helped me a lot as well is listening to my body. If you are hungry you are hungry. Have a snack or avoid making decisions out of hunger. Consume slow and give your body time to realise that you just ate. I also avoid grocery shopping when I am hungry and actually prefer to shop online.
yeah cutting down on snacks especialy calorie and sodium heavy foods helped me lose weight even when i was just being super casual and not seriously doing a weight loss journey
2:00 An important thing to note for people is that your body burns a substantial amount of calories each day just in the basic process of being alive with even the most basic levels of activity throughout the day. So the target to burn isn't a full on 1800+ calories a day (thats pretty insane). It's a fraction of that. This is why every little bit that you do counts. Just don't give up, even if you're half-assing it sometimes. Just keep going.
One of the problems I always have trying to find a workout routine is that I’m underweight, and it seems like every single workout/diet routine is geared towards building muscle while losing weight. Do you know if there are any good resources on what you should do if you want to build muscle while maintaining or even gaining weight?
If you see programs geared towards building muscle AND losing weight, you need to throw that program in the trash. You cannot sustainably build muscle with a calorie deficit. So in your case - being underweight - you're in luck. But you should not follow the advice in this video, not that its bad advice, but its aimed towards people who need to lose weight. Instead you need to eat, eat, eat and then eat some more while training hard with progressive overload. You wanna be in a calorie surplus otherwise you're not building muscle. While doing this, you will also put on quite a bit of fat - its inevitable. So at some point you can go back to this video to lose the fat, so your new muscles becomes more visible :).
Thank you bro! I actually went on a diet and consistent workout routine on my 18th birthday. Stuck with it for 1 and a half year to a point where I just eat 2 times a day(intermittent fasting). But when face to face school came I find it hard to be consistent, then this girl that I liked which is actually my reason to workout dumped me :'3 Now I find it hard to get back and from 67kg im now 72kg 😭 fucc. I'm trying to do it again now tho its been a week and now im determined to do it again for my own well being.
You got this bro! One thing I learned and might help you is: don't rely on motivation. Motivation runs out, and when it does you might not do the things you need to do. Focus more on words like discipline and consistency. A disciplined person will hit the gym regardless of how they're feeling for the day, because they're focused on the long term results. Keep it up man, you got this!
Bro so true about it being overwhelming its so many videos of contradicting information I didn’t know where to start but think i got a good foundation to start thanks
hey man ive been super skinny my entire life and get picked on alot for it i love ur videos i was wondering if you have any eating tips at all it would rlly help thanks man
Thanks For Sharing. I am at the stage of over-indulging in process food sometimes. Now, I am ready to improve in being consistent when it comes to having a healthier lifestyle!!
hello. thanks for the video .. I am 21 and I am diagnosed with type one diabetes. I still don't use insulin but my body can't metabolizes carbs I wanna build muscles but I can't have more than 60 gram of carbs per day . is it possible!
@@peacebalancetruth take care bro but if u use it . don't take too much because too much chromium from supplements can also damage the liver, kidneys, and nerves, and it may cause irregular heart rhythm.
@@YounessOu Bro, thanks for that. I take the supplement..but I do try to eat cinnamon often. Good information to know definitely 🤝. I just love natural medicine and encourage people to find natural remedies. If sounds like you are very knowledgeable and have a solid plan for your health! Kudos 🥂 my Friend..take care Bratha. I'm a lady but..I think in 2023 everybody's noun and pronoun is gonna be Dude and Bro honestly. See ya layer Dude.😆🤙🤗Peace.
Its been a month since I cut out processed foods, sugar etc. Been eating clean, working out consistently and practicing calisthenics. I feel so much stronger and I'm noticing the small difrences in my body. I love it.
well i cant focus on diet rn cuz personal reasons but i am eating in moderation only 2 times a day doing intermittent fasting(16hrs fast+ 8hrs eating time) and i also started walking 30min- 45 min.. My question is what do u guys think can i expect some reduction in my body fat? Btw im a skinny fat guy.. if that helps
You can expect a reduction if you're in a caloric deficit. How many times you eat, the time period in which you eat, and doing some walking. All irrelevant if not in a deficit.
You’ll get smaller in size but have the same shape and since you’re already skinny the change likely won’t be noticeable in the way you’re probably hoping for it to be. Cardio is great for your heart but trust me, as a fellow naturally skinny fat person the weight room is your best friend lol
I’m 6,1 but only weigh 128 pounds. I’m bulking at the moment but I’m trying to stay lean and not get fat. I burn about 2500 calories a day because I have insanely fast metabolism and I’m eating at minimum 2800 calories per day and counting every one. I’m pretty good with eating enough and eating nutrient rich calorie dense foods but sometimes when I haven’t hit my daily goals I’ll just go eat processed food to get there which is something I have to cut out. My protein intake is really great because I’m having 1-2 scoops of whey mass gainer protein powder in a shake per day. Great video though, I learnt lots about what I should be eating.
You video is simple and so very interesting and benefic, I like the fact that you don't complicate the information like the other youtubers, and you are right, good job
Great advice, simplicity and sticking to the basics are key! Unprocessed foods and high protein certainly are game changers if not part of one's routine already as a start. Best shape 2023 here I come 🔥
Excellent video Colin. You might not be a "professional" in the literal sense of the word, but you have a very professional level of knowledge regarding these topics. When you talked about making small changes and said that your diet doesn't have to change all at once I literally clapped lol. I think that the act of making small but consistent changes is the the single most important concept to understand when it comes to long-term habit formation. I feel like people don't stress the importance of this concept nearly enough.
I came here looking to get lean and I'm leaving with a new idea for chocolate milk in cereal that I'd never thought of before. This could go either way... I like that you're not a "youtuber" shouting everything and acting up for the camera. You're just talking candidly and honestly like you were giving advice to a friend and I like the calm energy you're giving off.
Ive been struggling with my diet for years. Probably since junior year of HS (I'm a college sophomore now). It really is about staying consistent which I never have been able to do. I always cut a ton of weight but then gained it back. This is part due to my parents never really teaching me good nutrition. Now that I'm on my own in college, its hard for me to make a good diet. This video didn't really have new information about what a diet should look like, but it was a great reminder. Hopefully I can really get onto good dieting and keep it for the rest of my life.
this video is very well done! great advice! 👍👍🖖 one thing that will get in the way though is insulin resistance... _if_ it is an issue, one can do *everything* and not much will change until that resistance breaks.
