This podcast episode saved my life, no joke. I was 210 pounds dropped to 154 in 5 months. I was lifting weights twice for 45 minutes a day, getting in 35,000 steps a day. From the time I woke up in the morning to the time I went to bed I sat down less than 2 hours day. I'm a stay-at-home mom so I used all my time trying to get in shape. I started off with a severe calorie deficit, I mean less than 500 calories a day, 350 mgs of caffeine daily with cleaning my house when everyone went to bed because of all the caffeine and the deficit I could not sleep. My body hurt to just lay down. It got so bad my mother-in-law was trying to 5150 me into a E.D rehabilitation center. Of course at 154 lb they would not take me. I watched this video looked up info and lowered my step amount and started overwhelming my body with raw veggies, water and lean protein. Took 3 weeks of that to see the scale move down. I am 143 now, my face doesn't look so dead, my body is looking so much different, now my goal is toned not skinny. I will forever love these men. Thank you so much.❤❤❤❤❤❤❤❤❤❤❤
When I first started listening to the podcast I was maintaining my weight running 2x a day. I'm now maintaining weightlifting and walking for 30 minutes. I've had family members complain to me they are fat bc they hate running and they just blink at me when I say I quit running and I just walk and lift weights. Thank you guys so much.
I had my toe amputated when I was a teen - and as I’ve aged, put on fat because I literally couldn’t do cardio (my shoe would fill with blood or my foot would swell up so I hobbled). Tried to “get in shape” every few years but simply cannot do any cardio. It got to the point when with the extra weight - my hip alignment went out and I was on constant pain killers and muscle relaxers. I started lifting dumbbells a month ago, after hearing the guys here talking to Dr Lyon. Man, I’ve been dropping weight/fat quick, and I feel better than I have in 20 years.
@@JDAfricaThis response really touched my heart. I’m a metastatic breast cancer survivor, at the gym b/t reps NOW. When I started PT, then cardio & weight training, I was able to go off all my pain meds. I’m 47yo now, & in the best shape of my entire life! I’m happy to hear of your success, too!! I’m sending love, hugs, & good vibes your way!!💞 edit: spelling
Been watching for about a year now. Had a stroke and found yall in an attempt to fix my health and fitness. Because I watch all the time the wife has been overhearing it and now she's started her journey too. It's awesome finally having fitness as a shared interest. Thanks for all yall do.
Minus the stroke, I'm doing the same thing now, having my wife listen while I intentionally watch. I'm currently 290 and want to be 220. Their advice and discussions are so rock solid. I can't wait to consistently implement the knowledge and see the results. Praying for your health. Recovery. And reinforced strength. ❤️
Im a trainer and ALWAYS struggling with helping clients with these issues. So many people just decide to starve themselves and it’s so sad! So excited to hear how you communicate this to clients to help them better understand how to boost their metabolism!
For you, as a trainer, thank you for putting in the work to explain that eating healthy matters! As my first time competing it's shocking to have been in numerous group conversations where I was the only one on more than 1600 during a cut and bulk! One women even commented to say she was on only 800 which is just insane to me
This episode was extremely helpful. I’ve been in a plateau for about a year now and couldn’t figure out what to change to fix it. Started averaging my calorie intake for the week instead of just for the day and found we were eating way too much on the weekends and didn’t realize it. We also started lifting heavy for less reps and cutting out the high reps/lower weight and it has made a difference instantly.
Amazing content! I have a client that lost 50 lbs since January! He is plateauing and is frustrated and is a SCIENCE GUY and wants to know the WHY! Thanks for helping me to communicate with him❤️
Track calories for information and consistency. Weigh yourself daily and take weekly averages to track progress. Get a step counter and set a goal to make sure your neat doesn’t go down as your body adapts. Those three things were an absolute game changer for me.
Have been an avid watcher for about six months now, and this episode above any other that I watched before has spoken incredible amounts of volume to me. From May 2021, to May 2022 I went from 300 pounds to 220 Pounds, and have since been stuck around that weight since. Put on significant amounts of muscle and that weight loss had been relatively easy, and progressive up until this point. So I did everything this episode said to avoid, ramped up intensity, started doing HITT style mixed with strength workouts, lowered calories even more, hovering right around 2000-2200, can’t remember the last “rest day” I took trying to work through what in my head is a hard plateau. Thinking it might be time to sit back and reflect what’s really going on. As always amazing content 🤘🏼
I’m 44 years old, and I have been fit and studying fitness my entire life. But I will be damned if I don’t get come away with gems every time I listen to this podcast. I listen to a lot of podcasts, but there is not another one like this out there.
I agree! This is pure gold. I think of myself as well read and extremely disciplined around health and fitness (unlike you that’s only been the case for the last 3-4 years for me, but it’s been game changing). But just when you think it’s all good, your regime stops working and you never know which variable to adjust - sleep, water intake, calories, macros, workout etc. The odds are if you just play around with a few variables you are getting it wrong! Well that’s been my experience anyway 😂 So this was brilliant because it’s long enough it goes into the detail in sufficient depth, but also I find this show never glamourises fitness Ie it’s never trying to sell you a 6 pack or how to have massive lats. It’s all round holistic health and there’s enough of the shows now that you can guarantee one of them talks to your issue. Great call out Eric!
I commented on one of your videos over 6 months ago because I was simply lost and this is exactly it! It’s easy to overeat on the weekends when you only go 500 calories below your maintenance, it’s not enough of a deficit for me. That was one of my most challenging problems to manage. That’s why I’ve doubled the number and now I’m at least at 1000 calories deficit Monday to Sunday, then I take a couple days or even a whole week off before going back at it. I lost over 50 lbs so far and counting. On my days off, I can’t overeat. It doesn’t happen. Because now I’m accustomed to eating little to moderate amounts that I literally get sick if I stuff myself, that’s a great advantage for me. I’m no longer interested in food that much. Plus I have a weight scale so I keep watching my weight every couple days and can make adjustments right then and there if things aren’t right. I’m glad I found my way through this.
I found your show when spotify recommended you to me. I LOVE it! I love the varied content you present. I love that you bring women to lifting, you make it OK. I wish you were around 40 years ago, it was intimidating around all guys. Most women would do aerobics, sometimes with light weights. I admire all of you for the respect you show to people and for the knowledge you share. I find it motivating & encouraging. Thanks for including old people too.
Thanks for another eye-opening episode guys. Many ppl, me included, have had the same issues, reaching that point where we just cant break though, trying this and that , going to extremes to lose that precious 0.1 kg, waking up to looking soft and bloated and wondering why the heck it is that I look that way after putting so much effort into it. Sharing your personal experience makes it so much more genuine . Thumbs up and much respect to another great video !
This hit home specially the part that you said when a client came to you saying they’ve gained weight and you as their trainer thought they were cheating. That happened to me so many times when I KNEW I had not cheated. It was so deflating and I lost faith and figured it was me something was wrong with me… and gave it up. Till years later I decided to go more functional and understanding my body as you have stated it all here. Thank you for being open and sharing this wealth of info.
I actually really like this episode, because you are actually brining in numbers when it comes to calorie deficient. Even though they're hypothetical, they serves as good examples. I am, and have been struggling to understanding what is my calorie maintenance, how much deficient should I be at, but now I have a much better idea of what numbers to play with. Thank you! 🙏🏽 I also think you guys are produce way too much content - I cant keep up! 😵💫 Hahaha)
I just love your podcasts, and get so much out of these. I wonder if you have ever worked with someone who has had Polio, and so has some severe nerve associated muscle loss over decades. That's my story. I'm also a senior, at 66 years, but want to buckle down. I'm in that plateau realm now. I have watched your videos on Visceral Fat, along with Dr. Sean Omara, and Dr. Hyman.
Little 👨🍳 chef is back! Finally, the reason why I’m not losing weight has come fruition. I don’t think I’m in a plateau but I know I need to eat more to lose weight. Also, heavy weights to challenge myself has made a difference. BUT- how do I know what my body needs? When tracking calories/macros? Like fiber, carbs?
Man I wanna cry. The entire segment on fixing a metabolism that’s adapted to the calorie deficits was such an eye opener. I knew a lot of this stuff, but there were nuggets of pure gold information that I desperately needed to hear as someone who’s lived on the cusp of an eating disorder/body dysmorphia. Thank you.
I've been a long time MAPS user. This is a program I'm looking forward to in my life rn. Feeling like I need something different like this new cardio program without loosing muscle. Thank you for adressing weight loss in a healthy way.
discovered you guys end of last year and started doin maps programs only, the last 6 months. I have seen the BEST results! I get compliments all the time on my physique & I am in love with myself! most def going to get your new program, I trust you all with my life LOL . if you are debating on getting their programs, don't even hesitate, GET THEM!!!!
i am slowly becoming less and less obsessed with the number on teh scale, but it's still hard sometimes because I was conditioned that low number on the scale means skinny or healthy for my entire life.
You guys on right on with everything, I done the restricting of calories. I’ve tried the vegan and keto diet I have even amped up my workouts . Yes initially all this stuff works but then it stops thank you so much. These guys are the piece to the puzzle that’s been missing they provide the truth. Thank you mind pump
Caloric deficit is the ONLY way to lose weight on this planet. No other way. How u get and stay in that deficit is plain preference. U can lose weight from twinkie diet or keto or carnivore or donuts. Up to u. Cico is king and always will be
It ALL comes down to calories in, calories out. How much you eat vs. burn with activity and at rest. If more calories in than burned, you'll gain weight. You're 100% correct, a combination of being in a caloric deficit (eating less than your body needs) and moving more will provide a greater deficit than just exercise or caloric restriction alone. People say "hormones are why I can't lose weight". BS. Hormones regulate and respond to body needs to maintain homeostasis. Too many carbs or protein, your body will produce insulin to store them as glycogen, and once glycogen levels are full, it then converts to fat. So, eat less in quantity, and let your hormones work optimally. I'm a 52 year old man, have weight trained since I was 14 years old. Good physique, do boot camp training (HIIT) for cardio 5x/week. I eat 1,300-1,500 calories each day, every day, and burn quite a bit. This is for weight loss for me, for maintenance, I'll eat 1,700-1,800 calories/day.
Soooo true what they said around 14 min. I’m on a paleo diet 90% of the time. However, I don’t make most of my food at home and I eat out and even though it’s only meat and veggies usually the food usually is processed in some way and higher in calorie
I recently purchased MAP Starter and have lost 7 lbs in the first two weeks. I am fairly new to your channel, but I appreciate your approach and the dynamic you guys have.
Interesting new program! I wonder how they would look at my activities... I work out on a split 3 days a week and do/teach martial arts 5 days a week (3 hours per evening). I have been doing well in gaining muscle and stripping fat but see that the fat loss may be plateauing and I am not sure how to get things fired back up. This type of programming might help me figure out how to develop a better plan moving forward! THIS IS FIRE!
Thank you guys for being so awesome. I've learned so much from each of you and I will continue to watch your stuff! This has really helped me as a new PT, thanks again 👍
This video is exactly what I need to hear right now. I've lost 60 pounds since November and all of a sudden.It stopped about a month ago. I've tried changing it the way I eat, Cutting calories are adding this playing around with it.But I think this is all that is going on. I need to just chill out LO.L
I’m 57 and 5’1” female and I’ve eaten 1000 cal or less for most my adult life and constantly struggle with my weight.. I’m 15 pounds over fat … I’ve tried every kind of diet with no success.. always scared to eat more .. I’m focusing on inc protein and started strength training this week.. hoping for metabolism boost!!!
So glad you shared your experience and difficulty with bloating. It’s so hard to explain that and terrible to go through. Thank you for acknowledging that! When that happens to me it gets even hungrier while feeling full and stuffed. I get upset. Thank you again. Keep up the great conversations!
I am a new follower. I enjoy hearing your perspective. I didn't know cardio could throw my goals off. I would like to learn more in this area. I'm interested in the cardio program win.
Another problem I've encountered with clients is clothing (dropping dress/pant sizes), both men and women. They lost weight fast, but now they are in a new clothing size, they become scared of going back up and mentally for them, they look good on the outside but hate they way they look naked, really challenging as a trainer at times.
Awesome info, totally making these mistakes recently. When you gotta reference calories are you talking about total calories or net calorie totals for the day. For me that can be a big difference
I’ve been doing maps Aesthetic for months and I’ve easily PR’d in every lifting category. Definitely looking to change it up for a month or two before I repeat this program. I probably could use some cardio training.
Mean BMI was lowest in vegans (23.6 kg/m2) and incrementally higher in lacto-ovo vegetarians (25.7 kg/m2), pesco-vegetarians (26.3 kg/m2), semi-vegetarians (27.3 kg/m2), and nonvegetarians (28.8 kg/m2). Prevalence of type 2 diabetes increased from 2.9% in vegans to 7.6% in nonvegetarians; the prevalence was intermediate in participants consuming lacto-ovo (3.2%), pesco (4.8%), or semi-vegetarian (6.1%) diets. After adjustment for age, sex, ethnicity, education, income, physical activity, television watching, sleep habits, alcohol use, and BMI, vegans (OR 0.51 [95% CI 0.40-0.66]), lacto-ovo vegetarians (0.54 [0.49-0.60]), pesco-vegetarians (0.70 [0.61-0.80]), and semi-vegetarians (0.76 [0.65-0.90]) had a lower risk of type 2 diabetes than nonvegetarians. www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/#:~:text=Mean%20BMI%20was%20lowest%20in,28.8%20kg%2Fm2). not telling people the truth is unethical and shameful...
I had been working out consistently since 3+ years I’m 90kg with ~28% bfp I can lift 150kg(130 now) squat 1rm, 160kg deadlift, 100kg bench My metabolism feels like very bad from observation in scale at gym and I don’t lose weight very easily even with a deficit at 2000kcal diet ( since a month ) but surely there is a small progress and I wanna keep this diet consistent for a year and see
God weight loss for me has been a struggle and every month that goes by where I don’t drop a single pound shuts me down further and further. The one segment about the weekend drop off…just blew my mind. Something that right now seems like common sense, never even crossed my mind once the past years.
Im 511 was 240lb. Started a biet about 2 weeks ago and too 230 maybe less now. Working on getting a bike and riding ut too work or if i want food. I went down too about 1000-1200 cal a day maybe 1600 on days i dont work. Super under so i can still have a few beers on fridays with everyone. Working on just the weight right now then ill try working out but baby steps atm this is the best i have been.
Wow this topic really resonated with me after having major spine surgery in 2010 I gained the most of my weight where I ended up at 540 I was unable to move and be mobile so I would just eat . So when I decided to join the gym I immediately went to the treadmill and stayed there I would wear various types of sauna suits to help me sweat and thinking that it’s the way to go but it did work in the beginning but I know now the more weight you have on the first 50-75 just drops. I now have switched to more strength training and very little cardio. But I was wondering i am a mailman where I do walk a lot and very active is that equivalent to cardio in others ways?
Walking is some of the best calorie burning exercise because it is low impact and does not fatigue you, allowing you to burn more calories in the long run. That being said cardio is more for heart health than fat loss. It can be a great tool but to lose weight you need to be in a calorie deficit. That is mostly indicated by your diet. I’m sure your constant walking is burning a ton of calories throughout the weeks. Just focus on the diet and get in the gym 3-4 days a week and everything else will fall into place. I’m sure throwing in a session or 2 of cardio could help with other symptoms that being over weight can bring. Keep it bud, you’re doing great.
I’m a recovering cardio hero! I love lifting and trying to get shredded but also love cardio because the head rush. So lost mind pump😩 would love your help learning about your cardio program
What about a woman who is only 5’ tall? Should they still be more than 1200 calories? I weight train 5 days a week, 20 min walking 3-4 days a week. Age 61 post menopause.
As someone who HATES cardio...I am wondering if a Cardio program by you guys might change my mind :))) I guess you talked more about it in the previous podcast, will definitely check that as I am curious about more details on the program :)
My health is poor, not for lack of trying or effort in the form of addressing deficiencies, changing eating habits, patterns, time restricted eating.. I've addressed hormones, nutrition, working out more harder, and everything in between. Doctors are not helping. Infrared sauna training, free weights, addressing sleep, hydration... I mean everything. Where else can I pivot ?
Its interesting. I have no idea what is happening, however, after loosing 22 pounds one week a month ago I have pretty much stayed the same for the last month give or take a pound or two. All month long my protien is one pound per lean body mass. For me that is around 180 grams of protein. It was just in the past week due to adding a mile a day of cardio that I finally have seen the scale move again without changing my calories. I'm down another 6 pounds. I'm on the carnivore way of eating just eating fats and protein zero carb. Love how it makes me feel. My only concern is that my blood sugars when I wake up in the morning is in the 120's now instead of the 90's. I believe that is the result of going off the wagon around Christmas time for a whole month. I've been back on plan since the beginning of the year and have only two cheat days towards the beginning.
Hi! I was wondering if you could talk some more about those of us starting with a little weight on, but decent strength and endurance. How to approach weight training when you tend to build muscles quicky, but find it hard to loose fat? Really appreciate and like your talks! Something really hard to find nowadays.
Hey guys, when you switch up your routine, does that mean you do other exercises?, or just switch in what order you do the ones your already doing? thank you in advance :)
Maybe my fave video yet! Question….when you are doing a lot of cardio-is it best to slowly back down on it or drop it all together? I think I’m doing too much restricting, over exercising, and instead of the need to do more-after this it’s clear maybe I need to do less/increase cals? Thank you for always putting out such great info!!!
You don't need to drop all the cardio if you dont want to. But for sure I'll advice in doing less of it and prioritize STRENGHT TRAINING!! And about the calories I don't know how much you're eating daily but must surely you need to increase them. Focus first in targeting your protein intake every day and eating right or slightly above of your maintenance for the weight you would like to achieve. I've found a 25% protein, 60 %carbs, 15% fats ratio is very effective and easy way to achieve results. Good luck, cheers.
This is awesome. Personally, I've had respiratory problems for a little less than of a year and none of the doctors I went to could pinpoint what caused it, I still don't know, nor how to solve it. I would have episodes where i just sat, not able to do much of anything because i would be too preoccupied with breathing properly. Cardio helps a lot. But of course, like pretty much everybody else, I don't want to slow down my metabolism or stamp on my muscle hypertrophy.
That’s crazy. I’m 265 pounds and I was at 300. I’ve always tried to lose weight since I got above 225 and never have looked back. I’m eating 2,100 and workout out and I’m only losing 1.5 lbs a week so that sounds just like it the fact that my metabolism is slow
I'm building muscle pretty well however I know I'm eating under 2k calories a day and not losing any weight. I'm 5'8" went from 230 down to 170. I started all of this by doing a 30 day fast then after that I started keto/ carnivore and lifting weights. I am tired of this limbo my journey is in but I am terrified of getting fat again especially since I know I'm supposed to be around 150lbs and everytime I let loose my body holds onto EVERYTHING!
I hate cardio with a passion 😒 but definitly could use it in my life just for the stamina aspect lol I consider walking for golf instead of a cart my cardio 😅
From Mexico I send greetings. For more than a year I saw your content and I found it very interesting, currently I don't miss your daily podcast. I would like to be a winner of your cardio maps promo. Excuse the English, it's from the translator.
Oh my!!! I’m am in shock!!! I listen to this podcast for a wile now and I try to follow up all the advice you gave but it was hard because I didn’t see any result and I was putting more weight when going to the gym. But today I measure my body fat and it come down from 28% to 24% even that I weight one and a half kg more than before !!! What kind of witchcraft is this?
The sleep part kills me man... I can literally do everything else, but with a 3yo and a 1yo, the sleep is just not likely to be happening anytime soon :(
But what if things are backwards …. I’m perfect Monday trough Friday , with a 250 calorie deficit daily , weight lifting and very active the scale shows no weight loss ; Then less active on weekends ,and no tr😊a king food ; on Monday back to the scale and found out , I loose 2 pound . Does it mean I have to increase my calories for a better metabolism..?
