<a href="#" class="seekto" data-time="14">00:14</a> 🍏 Focus on optimizing health first before diving into weight loss. <a href="#" class="seekto" data-time="125">02:05</a> 🧠 Track steps, sleep, and nutrition to assess the starting point accurately. <a href="#" class="seekto" data-time="237">03:57</a> 🏋♂ Start by adding things to the diet before taking away, focusing on hitting protein intake. <a href="#" class="seekto" data-time="318">05:18</a> 🥦 Add whole, nutrient-dense foods to the diet instead of focusing on calorie restriction. <a href="#" class="seekto" data-time="525">08:45</a> 🚶 Gradually increase daily steps to improve activity level. <a href="#" class="seekto" data-time="652">10:52</a> 💪 Increase strength training intensity to burn more calories and build muscle. <a href="#" class="seekto" data-time="863">14:23</a> 🍽 No need to weigh food, focus on adding whole foods to the diet. <a href="#" class="seekto" data-time="969">16:09</a> 📷 Use circumference measurements and progress pictures to track changes instead of relying solely on the scale. <a href="#" class="seekto" data-time="1197">19:57</a> 🧠 Focus on more than just reaching 10% body fat; it's essential to understand the long-term benefits beyond aesthetics. <a href="#" class="seekto" data-time="1376">22:56</a> 🏠 Connecting fitness to other aspects of life like relationships and productivity at work can be a powerful motivator. <a href="#" class="seekto" data-time="1487">24:47</a> 💼 A healthier version of yourself improves performance in all areas of life, not just fitness. <a href="#" class="seekto" data-time="1652">27:32</a> 🚀 Focus on long-term passion rather than short-term goals like reaching 10% body fat. <a href="#" class="seekto" data-time="1761">29:21</a> 🌱 True health includes balance and enjoyment, not just physical appearance. <a href="#" class="seekto" data-time="1817">30:17</a> 💔 Pursuing physical perfection can lead to emotional lows and a sense of brokenness. <a href="#" class="seekto" data-time="2117">35:17</a> ⚖ The mistake many make is pushing too hard, too fast; focus on sustainable changes for long-term success. <a href="#" class="seekto" data-time="2384">39:44</a> 🏋♂ It's better to start with a realistic workout plan and gradually increase intensity rather than overwhelming yourself with too much too soon. <a href="#" class="seekto" data-time="2441">40:41</a> 🍽 Two days of full-body strength training per week combined with good nutrition can significantly reduce body fat percentage, even from 30% to 10%. <a href="#" class="seekto" data-time="2483">41:23</a> 📉 Starting with too much too fast can lead to burnout and plateaus. Gradual adjustments are more sustainable for long-term progress. <a href="#" class="seekto" data-time="2511">41:51</a> 💪 Pushing through plateaus often requires changes in workout routines, including adjusting rest periods and tempos. <a href="#" class="seekto" data-time="2596">43:16</a> 🚹🚺 Men and women tend to hit plateaus differently; women may need encouragement to push harder, while men may need to avoid overtraining. <a href="#" class="seekto" data-time="2749">45:49</a> ⏱ Adjusting rest periods and exercise tempos can help break through plateaus, regardless of whether you're a beginner or an experienced lifter.
Doug, you just did almost an hour long interview and asked this guy, like 5 questions! You are one of the best interviewers I've seen. So many people have no idea how to let their guest speak. That's why people are here- to hear what your guest has to say. Really great job, filled with loads of really practical, useful information. Thanks Doug.
Go look up visceral fat causing chronic illness, this guy has some knowledge on body composition but he’s misinformed and wrong about a couple things including vegetables, they should be kept to a minimum or not eaten at all ideally, also eating 4-6 times a day is ridiculous you should be eating Mac of twice a day and when you’re eating correctly you get satiated properly and are not hungry, if you’re hungry you’re lacking nutrition and if you keep eating veggies it’s shuttling that protein quickly out of your system and you don’t absorb it, more meat. More animal fat. Also weight training is a slow and long game when all you need to do it sprint. Sprinting activate your entire body more than weightlifting, you’ll get jacked just doing that. You must improve circulation to allow your body to heal on the proper carnivore diet to allow for optimization. Fat is not all one thing, there’s 3 types of fat and one is beneficial, that’s why body builders still get heart attacks and strokes oh and guess what they eat 6 times a day protein and carbs/veggie, think about it the fiber we cannot digest gets pushed along and intact take plenty protein with it leaving you malnourished wanting more
@@regerbryan I heard that doing too much cardio will burn fat as well as muscle and to keep activities like sprinting at a minimal level. So many people are saying different things. I've finished my first week of body recomp, I'm 6'1 80kg coming off a weight loss from 138kg. Right now I'm eating 2000 calories at 200g of protein doing OMAD. I train 5x a week, calisthenics and weight training with a bit of biking and sprinting. There's too many different opinions and it's stressing me out.
@@nivaneh1010 cut out all other exercise other than sprinting, build up to a 30 second sprint and do that every other day at least, the key is burning visceral fat
There's a reason this MindPump Crew is exponentially successful- they break down the reality of forever fitness as the ultimate goal ❤ They flipped the tired cliche of the scale as measurement on its head! True physical health is your wealth in life and they come alongside you in your journey ♡ Thank you for all of you!!
Interesting you seem to have this idea that the scale is touted as a good measurement but all I've heard is DON'T use the scale as a measurement of progress. It's every video I've watched on health and fitness. I haven't heard anyone say use the scale. Even doctors don't look at the scale measurement when I go in for an appt.
Totally agree! I love these guys. I always seen to be coming across and listening more to Sal interviews. But listening to this...Adam has really resonated with me now so much more on just this video alone! The scale is no good when your loosing muscle and fat!!
This is such a good point you make here! The question should be "why are you loosing weight", if thats because you want to look healthier: use a mirror If you want to look hotter: use a mirror If you want to look skinnier: use.a.freaking.mirror If you want to win a math competition with your tummy, you can try measuring it.
Realistically no one is losing 20% body fat in 30 days. It's just not a common thing. Patience and consistency is key. I started almost exactly 1 year ago, went from 255 to 195, and in that time from 32% to about 14% now, packed on a lot of muscle in this newbie gain period, and I've never felt better. But I've also ate the exact same things for the past 12 months, 6 days a week, I have one cheat day a week where I go as nuts as I want, and by the time that day is over? I'm pumped to get back on the diet like normal until the next Saturday. CONSISTENCY bois, that's the "secret" here. Rushing shit? It won't last.
@@oldgrunt5569 ya I think the 30 days part is the fact that it takes them about 30 days to build the habits it takes to sustain the journey. So no you can't go from 30% to 10% in 30 days but you can have all of the tools and habits of success to get you from 30% to 10% in 30 days
Never heard Adam before now, but wow what a breath of fresh air. Promoting a sensible, level-headed and balanced approach to health and fitness. Truly excellent stuff.
Listening to this while training after working a graveyard shift.. i go to work at 8pm and get off at <a href="#" class="seekto" data-time="270">4:30</a> am. Then I work out right after.. i notice what keeps me disciplined is bringing my workout clothes to work with me so that I can avoid going home 1st.. stay motivated fellas and ladies
The better husband and father part hit home for me. I've experienced and felt the same exact way! And I love the concept of adding to your diet and not subtracting it's like drinking a gallon of water each day you don't usually have time to drink anything else so it limits the sugary drinks out of your life ❤
LOVE the guys from Mind Pump. Their podcast and programming has increased the quality of my health and fitness in so many ways. I'm 41 years old and have the muscle definition I should have had in my 20s.
I am on a cut and lost 60lb in 2 months. I call BS for people who say it’s unhealthy. It might not be practical for most but for people who hyper focus on training it can be done. I look great, consume 220g of protein, workout everyday, cardio every day. I walk 26000 steps a day for my job. Still making gains and haven’t leveled out yet.
@@Lyricsss34 Thanks. I had 2 shoulder surgeries within 2 years. I workout a lot but the last 4 years have been pretty tough and gained a lot of weight. Back on track but thanks again for the inspiration!!
@@lifeisagift5627Now probably 20% at 180lbs. It’s not my first rodeo. I need to get to around 155-160 to be around 10%. I was 243lbs (May 13th). I always find it hard for me to go under 160lbs at 5’ 9” because people tell me to stop because I look to thin.
Mindpump is such a spot on name for this channel! Not only do I feel inspired with each episode in regard to my own health journey…but you guys pump me up as a trainer! I literally want to shout and share with every client of my own how much better it is to chase health and wellness over appearance. This episode is full of SO much knowledge and info 💪🏽🙌🏽
He's right! When I weighed 265, I forced myself on a chicken/fish/eggs/broccoli diet with lots of weights exercise. I went from 265 down to 215 in 4 months. But...I was miserable...I hated the way I did it. Gained it all back. Losing weight, getting healthy is a lifestyle..not a burden. I learned better & easier...no rush, no stress, enjoy the journey. "Diet" is short term with one goal. "Lifestyle" is the opposite...long term and easy.
Excellent interview. I love how Adam made everything see so small, easy and simple. I’m a too much all at once type and I needed to hear this. Thanks guys !
I have watched tons of videos on fitness… I have been 10%, 30% and everything in between… right now I’m trying to get back down to 10% from around 20% and I have been here for awhile ( my fault) just not doing what I need to do and playing games… anyway this dude is refreshing…very real straight to the point ( all truth) no b.s.
Just heard this, but it's what I've been doing the past 2 months. I fast M/W/F, then aim for 220 grams of protein the days I eat, while limiting carbs. With the goal of 220g of protein and my stomach being smaller from fasting, hitting that is a chore, and you won't have any need to eat bullshit. So I don't track calories just protein and kind track carbs. I workout 5 days a week. I've lost 17 lbs, with a noticeable change in the mirror and I'm feeling better everyday.
The wisdom in this video is so refreshing. Best advice I’ve heard related to the expectations and purposes behind living a balanced healthy lifestyle. Thank you for sharing!
Love this interview I was 200lbs 30% n so upset bcz I was eating super clean working out 3 to 5x n wasn't losing a thing. I had major shoulder surgeries so it took a while to get stronger lifting but the scale wasn't moving so I tracked my cars. I eas only doing 70 grass of protein n 6 hrs of sleep... learned a lot from this. I still don't eat enough protein or sleep but much Improved
I really loved this video guys. Thank you so much! I’m a very “all of nothing” type of person. It’s what helped me get me back working out & eating healthy but its not always the healthiest mindset. I’ve been on my fitness journey for a year and a half & im really trying to find balance and give myself grace when I miss a day in the gym or have a bad day of eating on the weekends. This was the depth I really needed today. It’s not the most important thing but I think what’s really helping me personally is that I’m really loving the process & how I’m feeling and not getting too caught up in only the way I look or the validation from others. But the days I notice I’m stronger or my workout gets easier that feels so good!
This hits the nail dead on for me. I went from 314 pounds down to 184. Then I started putting on muscle and currently weigh 220. But no matter how little I eat and how much I walk or run and fit weights, I just cannot lose anymore fat. I am freaking stuck. I’m 48 years old down to eating 1500 calories lifting and doing cardio 6 days a week. Constantly exhausted and getting so dam depressed
Feels like your test is low because of that much deficit and exercise, you should do some exams and also try to add a meal or two, and maybe do some carb cycling, that helps a lot... Maybe change your training also, do something like 2 days on, one off, sometimes less is more.
You have to gradually increase your calories and decrease the cardio. Focus on protein and resistance training. Throw away the scale for a while and just check your measurements once a month. Your body needs more muscle right now.
Sounds like you are way over worrying and thinking about fat. Your obsession turned from eating like crazy to “dieting” like crazy. Give yourself a break, enjoy your current weight and size and focus on living life
I've been dieting (Keto, fitness trainer guided, self-guided programs), exercising (HIIT supervised by a fitness coaches), running, walking, weight lifting and went down from 305 to about 225 in 6-7 months but now I'm stuck in a cycle of gaining weight (fat, since I believe the mirror) and trying to diet and exercise back towards my goal - which I never hit. I don't care about the number on the scale. I don't even want to be 10%. I'd be happy with 20% but can't seem to get there and can't afford experts like this to actually guide me through it. The videos helped for a while...now it's all plateaus and cycles of trial and failure.
What a great video holy crap this makes so much sense and it makes it seem so stressless believe me. I’ve lost a ton of weight and got jacked and I’m 56 years old but if I would’ve understood this, what a difference it would’ve made I’m gonna share with my kids and everybody.
My Buddy is a former body builder. He put me on a meal plan to help me lose weight. I was eating every 2-3hrs a day from 7a to 7p, Eggs, Beef, Chicken, Fish, Brown Rice, Greens, Broccoli etc…. I was also weightlifting 2 times a week & walking more. I weighed 260lbs and after 30-days I was down to 245lbs. This guy is dead on and his advice will definitely work for ya if put in the effort 👍🏼
A few things. First time the youtube ‘random algorithm’ actually came through - I was meant to see this. Your opening metrics were bang on for me - 205.8 / 28.3. Mr. Schafer’s subtle psychological manipulating process - genius. Finally, you are 💯% right - You must LOVE the process inorder to make it a lifestyle. Well done.👌👏💪
I'm female, blue collar almost my whole adult life, and walk over 10k steps at least 5 days a week. Work alone is 10k - working out adds even more. I've been overweight my whole life.
It’s true when they say “Abs are made in the kitchen.” If you aren’t addressing food, it won’t change. Especially if you’ve been overweight your whole life, your body is metabolically unhealthy. You need to lower insulin, so the body can let go of the body fat.
So so so true. It's speaking from experience. So much wisdom and rational approach. If people applied this knowledge it would be the best health care system investment. I love your (and all the Mind Pump guys') no bullshit approach. Thank you.
I wish that Adam did more outside pod interviews because Sal tends to repeat the same stories and studies in every interview. 😂 You can tell Adam is just in the moment, and nothing feels stale about what he's sharing. While I like Sal a lot, I actually find Adam to be the best because he keeps it so basic, and he's real/blunt.
WTF❤This man is so real. 😮 lord. You just never know if the guy next to you is enlightened AF. Never doubt your neighbor. Have faith in everyone. I LOVE fitness trainers. By far, they have been the best people in my life. I’ve connected to every one I’ve had like a brother or sister. It’s likely the endorphins, but you gotta admit, they’re cool AF. Thanks bro for being so down to earth and So insightful, as well as generous with your insights.
What I find lots can’t give up the time, the taste, and now arguably the cost has gone up more than whole food. Put the work in your food and it will work for you. 😊
Waouw ! First time that I see a coach being realistic, not extreme and thinking LT (and thus avoiding the extreme known fad diets and methods). I don’t know this person but if he has a channel I will certainly subscribe. He sees how sport helps us being better physically but also mentally. And it’s strange to say but he looks like a very nice person who is happy and balanced in his life. He exsudes good vibes ✨✨
<a href="#" class="seekto" data-time="2626">43:46</a> Eat whole foods, strength train 3 days a week, get 7 hours or more of sleep, use progressive overload to break through plateus. And for us Big 3 guys doing 5/5 reps (which is what I do twice a week) pushing to reach 15 reps on big lifts. Rests: 2-3 minutes between sets to get higher gains. Change rest period or tempo to break plateus. I rest 60 seconds between sets rn for bench, deadlift and squat but, I'll try resting for 2 minutes now for better hypertrophy. I haven't heard of four-two-two before.four second negative when lowering the weight, 2 second pauses, 2 second positive raising the weight - has this been proven to increase hypertrophy?
I lost 80lbs instantly on keto then ditched that and hit the weights. The whole process to me was so simple, but now I’m struggling to get stronger is my only issue! That’s why i follow the MP podcast hahaha!
High protein and standard carb intake. That and allowing rest and not overtraining. 10 to 12 sets per muscle a WEEK, that means 2 training sessions of 5-6 sets at full effort will grow mass and strength. More is junk volume and detrimental unless you are on the sauce or actually not training hard enough. Genetics are a thing as well, type 2 vs 1 muscle fibers, limits etc play a big factor.
Best part <a href="#" class="seekto" data-time="2275">37:55</a> As much as I enjoyed this honest convo on fitness there is a huge piece missing for those who are comfortably in shape. I've seen reddit posts about men at 10% body fat and how miserable they are trying to maintain it, and totally get how that negatively effects mental health. BUT Doug and Adam didn't at all cover enough of is what it's like for people who are fit and happy. Aside from just feeling better from working out - a fat person can do that - but once you reach the state where you are fit, flat belly, have a 6 pack - but aren't ripped and veiny. Like, Mark Wahlberg's normal physique versus Brad Pitt in Troy
Just an update for those who commented on my first post. I am now 170 and was 243lbs 16 weeks ago. My body fat is now around 18% I still figure 150-155 will get me around 10%. My arms are getting vascular now and the top abs are showing. I am stronger then ever and didn’t lose any muscle mass. Hit your target protein level and train hard.
I had the best results doing OMAD, certainly was not Plant based. Not doing OMAD atm, as I am in maintenance mode. When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs. When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein. Protein came to about half of what is currently recommend, again not ideal but it worked our for me. NEAT was / is my go-to way to move and weights and body weight was / is my way to add resistance to the muscular system.
<a href="#" class="seekto" data-time="1065">17:45</a> + yes!!!! The full health circle!! Omg, everyone needs to hear this video. I'm sharing this video with everyone!!!
The primary focus is to change the body composition from more fat and less muscle, to more muscle and less fat. Weight loss is secondary aa the overall focus.
Look up a BMR calculator and use it. Take the smallets number and eat that many calories. When you hit a plateau, recalculate your BMR. Once you get close to your goal or a healthier weight then address your macros and go from there.
Awesome breakdown. I encourage everyone reading the comments 1st to make this the Health & Fitness Grail for aesthetic and health success! Thank you for doing this excellent tailored interview. Thank you for the Mind Pump content. Great interview guys!!!💪🔥🔥🔥
I've been steadily increasing my walking over the past year. I started as a lethargic 69 year old and am now consistently walking 10,000 steps in the morning and another 10,000 in the evening, with most of that up and down a bridge. I recently saw something suggesting that more than 17,000 steps per day gave diminishing returns. I wonder if I may be overdoing it, however, it seems like an extra 3,000 steps per day would be helpful.
Cut sugar out 100%, all sweeteners except honey. Stop eating everything made with American wheat. Fresh vegetables and meat. That will help you drop weight slowly before you even start working out.
I lost 30lb in 30 days 245lb to 215lb from may 1st to June first. Got the scale log to prove it. Cardio 1 hour a day plus 20 min weight training. Intermittent fasting and paleo/keto diet.
What was your calorie deficit like? I'm very active usually 10-15k steps a day Mon-Fri working days, weight training 5-6 days a week, I'm doing 160g protein BUT only 1600 calories which I'm afraid could hurt my metabolism? Thinking of doing some refeeding days at 2500 calories I'm feeling super drained most weeks by Thursday I'm struggling bad at work just zapped. I think I'm just impatient because I want the weight gone but don't want my body eating it's own muscle as fuel cutting too extreme.
@@rick9705 I’m not counting calories, but expect what I get off my Apple Watch. 800-1200 calories via workouts 6-7 days a week. I did 3, 36 hours fasts and a couple 48 hours.
From 30 to 25 you can go in the month easy. From 25 to 20 is possible in the next half of the year. Going below 20 to 15 is possible with heavy discipline maybe in a year. But going below 15 you need excellent genetics and many more details.
I'm finding it so easy this time. Book a holiday with friends 😂 max protein cut carbs to almost zero and huge green salads with thin hot sauce. Dark choc for treat or zero fat Greek yogurt. Nuts apples....more protein. Exercise everyday at least 10k steps. No alcohol no treats. Slim line tonic with gin if desperate for a drink. Cut the milk to zero replace with oatmilk. Mix it up steak Waldorf salad or salmon and tuna....protein!!!!!! Easy lunch should be pure chicken and avocado. Green tea or coffee...NO Milk.
"cut carbs to almost zero" .. you wont be doing that with zero fat geek yogurt, apples and oat milk (too many carbs). blackberries, raspberries or blue berries and unsweetened almond milk is an alternative. Anyone pulling almost no carbs would be in ketosis and you need not worry about fat intake in fact they need it
Speaking if bad motivational approaches, i wish you could tell this to the Army. If you are slow at running their strategy run 5 days a week. If you cant do push ups more push ups! 😂 The Army finally started hiring physical trainers that are starting to control the pt. The Army has been exercising for wver and now they’re finally getting close to actually training properly!
As a former bodybuilder, it's not healthy at all to stay ripped. Actually you're totally dehydrated. One glass of beer or champagne and you're six pack is not as visible. It's definitely not sustainable. You're so right. A lot of fitness people have body dysmorphic disorder.
I’m a 51 year old menopausal, 207 lb woman and I’ve been doing a nutrition program for 2 years that sounds like what you describe in this video. I’ve only lost 4 lbs and the coach tells me that I must be consuming more than I’m reporting. My plan is 1800 cals, 113 G protein, 30 g fiber, 5000-8000 steps daily, 1600 mls water minimum, 7 hr sleep nightly, no alcohol, no sugar. Wtf?
I do think about that, how efficient my body must be to have carried that around all this time. Most days I hit 2000-2200 mls of water, and each meal contains veggies, and I’m quite satiated. I’m literally maintaining this weight…why is fat not falling off me? Add more veggies and water even if not hungry or thirsty?
I'm 55 year old man. Is it too late for me to live a healthy life? I am overweight and need that kick in the ass to wake up. So, thank you for sharing 🙏.
