How I FINALLY Got Lean - Beginner's Guide To Fat Loss and Dieting 한글자막 

Just do kinobody

calorie is a lie

people look at there zig zaging weight an stress about it, but they forgetting how much actual time an meals pass by on those days, like 200 here or there on ur maintenance calories will barely affect the average. its wen u make it a norm by cheating so much it becomes your new routine

This is the only video I’ve seen of yours but it’s a breath of fresh air compared to other channels, you strike me as an honest genuine person, stay real bro

you can't outrun a bad diet though unless you are a body builder with tons of lean muscle.. even then, for normal people, its better to just eat within the bmr

haha this is true if you live with asian grandparents

l’m alone almost whole life, still get fat

@@lengyeowang4147sounds like you’re just depressed

just give up bro jk stop ordering food and stack on healthy groceries, then meal prep

Hope everyone is doing good and staying safe. If you need to talk to someone or need help, there are hotlines available. Sending support and hearts. ❤❤❤

Yeah I think starting small helps I always go into the gym thinking ok I’m go for 30 minutes even tho I haven’t gone in months then I quit every time. I chose to start again and just go for 10 minutes and when I cook as hard as it is to get into habit cook my favorite somewhat healthy food it’s a hard process but I feel horrible in the body I’m in now.

Exactly! well said sir

Dude 100% I’ve been most consistent by telling my self “my only goal is to walk into the gym.” But then I get in there and just start working out haha

Thank you for this comment. I didn’t even know decision fatigue was a thing. But it totally makes sense. My struggle is around food prep and deciding what to eat and cook daily.

I love this. Also love you channel. Tried working with a different type of coach and he was ALL about meal prep, tons of work, etc. I had lost weight way more easily in the past by just skipping breakfast and halving dinner. Your channel was a good reminder that it really shouldn't be THAT hard.

How jobless are you?

much thanks. saved me so much time. found out that I'm already doing all of these ;)

Thanks so much

Thank you!

Thank you so much

Just do kinobody

@@RR-et6zp If I knew what is was? He wants a payment no?

Thank you so much man

Agree 100%!

Completely agree… I just subscribed too 👍👏👏

Thousand percent!!!

Facts bro same

So you're out of the game with only 34 years old??? Damn, this business is harsh. All the best.

@@_SweetCaroline_ You're out before 30.

@@alabama.worley oh wow... I hope you had a good time then and don't regret anything. What are you doing now, if you don't mind me asking? Were you able to transition your acquired skills somewhere else? The reason I ask: my best friend and her daughter are fighting. She wants to pursue a (semi) professional modeling career, mother wants her to go to university.

@@_SweetCaroline_ I'm a personality researcher, with a focus on criminal behavior. I don't have any regrets. I see it as simply another time in my life. It enabled me to travel, but I don't feel as though I acquired many useful skills (if any) through it. Thinking back now, it was more tedious and grueling than anything I've ever done. It's ruthless, extremely physically taxing, and demanding.

Did you visit any Eyes wide shut parties

Amazing. That's so nice to read. Thank you

Thank you for your compassionate approach. Cool.

I need to hear this advice. I gotta go to bed earlier

@@karikaru give it a solid try, when I posted that I was 2weeks in, now 3 months later I regularly go to the gym 6 times a week and I feel fine every day. Good luck

THIS 🤩!!!! Absolutely true, I learned the hard way

That and being in a caloric deficit for 6 months 😮 (as you claim).

I would like to, but my body wakes itself up even before my alarm does...

The more you know 😉 💦

Glad I can help!

Gl on your career didi! 😀

The question you must ask is why do you feel you need to lose more body fat. Ask a really stable normal friend if your body image is healthy. Please, recognize the risks. The brain be weird.

Thank you and thanks for that value bomb you dropped

The strawberry advice is amazing for people who struggle when binge eating!!

absolutely true, however one thing i do different, iis having a lot of meals over the day and not doing intermittent fasting, by doing this you can maximize the gains you make in the gym and you rarely feel hungry, negative side is that i only eat sweets, pork, wheat etc on cheatdays, you won't feel hungry doing this and you'll have a lot of progress in the gym, but you can't eat the same stuff you ate before the diet

Yes Bro!

@@wanheekim When measuring food using a food scale. Do you measure the whole meal after its ready and convert to calories? Or you measure everything raw then cook.

@@dave1T It doesnt matter that much as long as you put cooking oil and sauces into the equation ;) And yes when I first started, I'd measure it

@@wanheekim alright thanks. I will measure the whole meal when it's ready and served lol along with the cooking oil and sauces 😂

I love brazilians. Every single one i met so far. And I met a lot of them haha. Thanks!

My gf is Brazilian.

Gabriel :) adoro seu conteudo, se você ver isso saiba que você é uma das influencias que sigo no BR.

@@wanheekim Hey! Im also from Brazil, and I can definetly say that Gabriel Arones is one of the greatest fitness youtuber nowadays.

We don't give a fk about where are you from. Commented from Egypt

Thank you so much. It means a lot to read a comment like this :)

I agree. If I don't eat some carb before a workout, I get light headed and feel like I'm going to pass out! lol

Me too, every runner knows how important carbs are for performance.

I was 19 and doing and thinking exactly that so I know what you mean ;)

Hell yeah! Glad you liked that part :D

That's amazing. Thank you so much and good luck!

What’s stressful and unpleasant about it, one year later? Maybe you’re in too steep of a deficit or maybe trying to change too many habits at once 🤷🏻‍♂️

Thank you! I hope you're back on the healthy way!

Thanks!

Thank you Max and congratulations on your transformation.

Thank you so much!

What did to reduce your butt? The stress or the fat loss? Im in the same situation

Thank you!

Yes!!! I want you to succeed man.

That’s up to you mate. You’re the one buying the food, cooking the meals, weighing your food, logging your calories, weighing yourself etc. You are the one who makes it realistic, not some nice guy on the internet

That sounds good to me ,I get really empty the last few hours before I break the fast but I thought that was actually when your fast is burning fat. I’m probably wrong as I don’t know squat.

You don’t need to fast in order to lose weight. So long as you’re in a caloric deficit your body will lose weight. Fast if it’s convenient for your schedule or whatever, but despite what some influencers out there claim it doesn’t directly affect weight loss. I’ve fasted loads. Every kind of fasting out there, including prolonged fasts for 72 hours. That’s not for weight loss though (despite shills out there claiming it is).

Big Fan, Kesh ❤️

Thank you Kesh!

Just out of interest, do you have any scientific article to back this up?

I've done a fair amount of spelunking through the metabolic research over the years, and frankly, the studies I've found on long-term (say >8wks) TRE (time restricted eating) in healthy individuals is pretty thin, so I'd recommend people to take everything people (even those passing on credentialed 2nd-hand advice) have to say skeptically because IMO 1) the "science" isn't really isn't there. (If your partner has DOI references or has observed evidence via labs or RQ testing, feel free to share, I'd love to hear about it) and 2) there's so much bio-individuality that it's dumb to make such broad statements, especially when the flip side is that there's a fair number biohackers doing n=1 experiments w/ frequent labwork (Peter Attia et al), along with so much new research showing substantial short term health benefits from (especially) eTRF on such a wide range of cardio-metabolic markers. Here btw are a few of the relevant studies I'm aware of for those interested... doi: 10.1001/jamainternmed.2020.4153 - Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity - this was a recent (2020) UCSF 12wk n=116 study on overweight/obese individuals, but the interesting part is that body composition via DXA and metabolic rates via RQ were measured. In Supplement 3, eFigure 1 you can see that energy expenditure actually increased for the TRE group (while declining in the consistent meal timing group), which would seem to contradict the idea of lowered metabolism. (personally, I think that's an iffy idea anyway anyway - your metabolism is going to be much more affected by muscle mass/mitochondrial function - both of which is driven by resistance exercise training, and on appropriate endocrine markers (low fasting insulin, proper thyroid and sex hormone levels)). doi: 10.3390/nu14194216 - Intermittent Fasting-Short- and Long-Term Quality of Life, Fatigue, and Safety in Healthy Volunteers: A Prospective, Clinical Trial - this is a brand new (Oct 2022) study published, also 12wk, n=30 with healthy individuals. From labwork done (basically a CMP w/ some extras) no negative effects were observed, except IGF-1 was improved, as were QoL scores. The most interesting part of this study is that it's one of the few using *healthy* individuals. doi: 10.1249/MSS.0000000000002738 - this is longest study I know of (12 mo, n=34), although there are two other 12mo studies, NCT03533023 and NCT04465721 that should publish soon. Anyway, the abstract conclusion: "Our results suggest that long-term TRE combined with a resistance training program is feasible, safe, and effective in reducing inflammatory markers and risk factors related to cardiovascular and metabolic diseases." One thing to consider is that these are small studies and there is a huge amount of bio-individuality and a lot that we don't understand about human metabolism (or health in general). My general approach is that everyone should try what they want - keep doing the things that work and where they feel good doing it. Stop doing it if it stops working or they don't feel good doing it. If you like numbers, do the labs you want for yourself to help decide if it's good for you (whether it's just bloodwork, DXA, RQ, whatever). Almost all historical guidelines/nutritional advice has proven to be contingent, if not outright wrong/overturned over the past decades and it takes a long time (again, often decades) for new research to filter into scientific orthodoxy and then clinical practice, much less government guidelines...

Just a side note: A slower metabolism = longer life. The more food you have to process the more toll it takes on your body in the long run. In most organism a slower metabolism means a longer a life.

​ @TjalledenOuden No, just passing on a little info from an NTP, colored by my own experience. Again, FWIW. For anyone interested, I think this is something more common-sense than suggesting 9 months of strength/weight training on an empty stomach after 16hrs of fasting - that’s a far more radical suggestion. And unfortunately many men and women develop eating disorders because they never stop 16hr+ fasts. Remember that I’m not saying anything groundbreaking here. Breaking a 12 hour (6p - 6a, 7p - 7a, etc) lower-end "fast” with a small balanced break-fast (protein, fat, carbs) like a banana with greek yogurt, as my gf suggests, is a pretty safe way to protect your blood sugar and you brain. You don’t need a study to tell you that your cortisol spikes every morning, that coffee (esp. on an empty stomach) exacerbates blood sugar issues, or that in the AM a small rounded snack helps regulate both. Also common sense that couple hundred calories in the AM will lead to more productive and less dangerous workouts more routinely. It means a little more portion control in the PM but that’s a great lesson to learn in general. As for studies on decades of 16+hr fasting? I don't think there's much out there proving either. But from what I understand, it's generally more sensible to hover around 12hrs over years, decades. 12 may even be too much for those who wake up in the middle of the night or the morning, which is usually a blood sugar issue. And the poor sleep that comes with extremely long fasts isn't great for you either -- just another drawback. 16+ hrs of fasting certainly bears the burden of proof here and not the other way around. Balance is better.

@@indoex Tortoises live a long time, sure, but none of us really want to enter our tortoise years any earlier than we have to lol... or live like a tortoise, work out like a tortoise, and so on. A bit too philosophical to get into longevity of life vs. quality of life, so will just leave it at that.

Hey thank you. Comments like this are my fav!

Metabolism is a series of chemical reactions within your body for turning food into energy. Chewing is what happens beforehand 😂. Way to terrify anxious people into submission though. I mean, you’re not wrong, but keep things in perspective

Thanks for your kind words sir

Thanks a lot man!

Yessir!

Thank you! Never forget you userkb6et... ;)

I’ve been on the binge part for the past 5 years trust me go back to the gym I’m starting all over again

@@evilpanther990 I did go back and now I’m on the crash again. I’m going to force myself not to go through the binge

@@Eyan- you got this 💪🏻

Thank you! And I totally get how you feel. Also I'll check the audio. Great feedback

@@wanheekim you're the man. I'll continue to support your content.

Wow thanks Ian. Glad you can relate :)

hey! could you give a little insight into what you had for your diet and what were the exercises you did? thanks in advance1 keep going :)

Fast 16 hours a day ( preferably at night when u sleep so u don't get hungry) eat normally while introducing healthier foods. Workout (HIIT is very good with IF) and be patient don't expect things to change in a month or so. Plan at the very least a 6 months schedule.

I’m so sorry, I just saw your responses now. My first meal is around 12’o clock and since my wife cooks it can be anything but I only eat one mid-size plate. Next meal (no snacks or anything in between) would be around 6pm and I eat one wrap with 3 slices of ham, 3 slices of toast cheese, some tomato paste, around 100g of corn (can). I put it in the microwave so because I like warm meals and I like cheese 😅 I only drink water or black coffee. But for dinner I go for one glass of Coke Zero.

Hey man! As a korean, giving up rice is like.. giving up our soul. Simply cannot be done. lol. I prefer to eat less rice but quinoa just doesn't do it for me :)

You can. And make sure you don't go too far into the guilt. That sends you further down

Alright! I'm on it.