As a 6-foot-tall, 51-year-old, I started rucking in November 2023. My workout routine includes weightlifting three times a week and rucking two times a week. I've lost 32 pounds in 10 months, with a daily calorie intake of 1800-2300. My starting weight was 251 pounds.
Man, I wish I could afford you as my coach! I was diagnosed with a Brain Tumor and had radiation for treatment as it was inoperable. I gained a substantial amount of weight due to medication for brain swelling. I must have gained 100 pounds from the strong steroid I had to take. It took me two years and competed in May 2024 with no coach just willpower. Shockingly I came in 1st place. Now I am working on getting better muscle size naturally and leaning out slowly for my next show. Thank you for all the advice you give it has been so useful! Seriously you are the best
Talk about making lemonade out of lemons - congratulations on turning a terrible situation into a chance to put on a tonne of muscle, good luck to you mate!
@@PaulReveliahey Paul, do you have any videos on how to prep your body for a show/beach day /photo shoot etc as far as how/when to use salt, carb load and water to look your best for a specific time?
Nice Paul!I have a herniated disc I think 🤔 a cut I did about a year ago it got inflamed I was out from lifting for about a good six weeks concentrated on some body weight movements 🤷🏾♂️ just some over 40 shit hahahah I can be stubborn at times but you gotta be In this sport sometimes ✌🏾 🤙🏾Keep Crushing It! 🙏🏾 Thanks Paul
I injured my shoulder 4 years ago and stopped body building. Got to 26% body fat and hated my body. I started my fat loss journey on September 31st, roughly 6 weeks ago. I'm 6ft, 40 years years old and went from 204lbs to 189lbs in 6 weeks with zero cardio while maintaining lean mass with weight training. It's very doable, it's just a matter of consistency and will power for 2 weeks, then it becomes habit and addiction when you see results.
I never used to believe people when they said this but I'm weighing my food, tracking my calories, lifting intensely 3x, getting stronger, cardio, and walking 10k steps a day and my weight has more or less stayed the same for 6 months now. This past month I went from 2060 calories per day to 1800 and still nothing changes. I just finished my first week of increasing steps to 12k and I've gained a half pound lol.
If you are getting stronger you have gained muscle. And because of that there is a big chance you still are not in a deficit. Has your overall look changed if you look in the mirror? The scale alone doesnt always tell the real truth.
@ really hard to tell tbh. I can certainly see the muscle gain when I flex but not so much just standing. I may be in that body fat range where not much changes visibly. I’m trusting the process though, it’ll come
@@DrJLadThat’s tough, but I totally get where you’re coming from-I was in the same boat. I didn’t start seeing results until my eighth month, and then, all of a sudden, the weight began to drop. Stay consistent and trust the process. What you’re building right now is more than just physical changes; it’s a lifelong habit, and that’s what really matters. Think of it this way: the universe might be testing your patience and commitment. If you resist the urge to quit, the reward is long-term health and the physique you’ve always dreamed of. Keep going-you’ve got this! Good luck!
Fully agree with you! I’ve been steadily reducing my weight with a combination of walking and more recently running (since May 2024) such that I generally do about 120-160km a week of walking/running and combined with a good diet (monitored via MyFitnessPal), I have gone from 104kg to 76kg since starting in Jan 2022. Slow but steady. Today I just did a slow half marathon on the treadmill (21.1km) at ~6m30s pace and felt great afterwards. Zero hunger and I could have gone longer. I have a Lumen and that device also indicated I was burning fat for the session. I drank a Musashi post shake and feel great. Keep up the great content!
I was 250 lbs. in January. I'm 44, 5'10, and was 30 percent or over. Since January I started "Walking Without Stopping" and collectively walked 1300 miles as of today. It took me 10 months to cut down to 185. I've included resistance training and only paid attention to "what I ate" and how much. Meaning no fast food, but I didn't deprive myself when it came to home cooked meals once or twice a week If I can do it anyone can. Now, I'm working on body recomposition and dealing with lose skin issues. Losing weight isn't complex. The only one that can lose weight is YOU! You have to really want to do it. Don't use TH-camrs as anything but a resource for some general ideas. They are not a good example other than looking pretty for the camera and talking too much. Use real people in your lives for inspiration. You got this!
I have lost 22lbs in two months from 210 to 188. I’m wanting to lose 30 more to get in the 15% body fat range I hope. I have been averaging 12k steps a day. Going to try and step that up.
Walking has been a huge assistance in not just my mental health, but my physical. Being obese pretty much 80% of my life I finally have been able to get my weight down with finding a diet that worked for me, and has now become a lifestyle. An unfortunate side effect was that I lost a lot of muscle mass in the process. I've been able to gain that back over the last 4 months with resistance training 4 days a week. Now I walk 3 miles every day during my lunch break at work, with a daily goal of 7 miles minimum. My weight has been stable, but I've seen huge gains in my weight lifting ability.
The daily treadmill is a game changer I do it fasted first AM exercise 1 hour 3 miles and sprinkle in a 20 mile here and there throughout the day. Changes my body shape and composition
Same here best purchase ever was my home treadmill 1 hour fasted Cardio very day. 10k steps minimal a day, two months in. I'm not straving either. I started at 292 I'm at 273 and loving it! Easy with zone 2 cardio, feels like effortless fatloss
In January I was 168lbs after working down from 195lbs with walking and lifting. Over the past ten months I haven’t tracked food but kept consistent with workouts. Hoping there will be another prophysique shred coming up… trying to get my 6 pack back before I turn 45 in April… love the camaraderie in the Facebook groups!
Due to injuries, I can only do walking. My running days are over. I’ve been walking on average 8000 steps per day for about seven weeks. Together with a better eating plan. I have lost 1.5 lbs week approximately on the scale. I also feel stronger and my skin is starting to clear. I set my calories at maintenance 160 lbs from my starting weight of 180. I fast 36 hours on Monday. I eat a +300 Surplus on Saturday mainly Carbohydrates. I do dip in and out of a deficit a few days a week due to appetite problems. I still meet my Protein Macros. My starting BF% was 30.1%. I started with body weight exercise to build and strengthen my connective tissues. I have recently started lifting weights 3x week continuing bodyweight exercises, resistance bands and sandbags. Hope this helps, I am learning too.
Hi Paul, I’ve been following your videos online for awhile. I have struggled to lose weight despite strictly adhering to workout and diet plans. I’m 33yo woman: 157m and currently 57.3kg; 27.3%BF. Despite years of dieting and then trying to bring my calories back up so it responds better to dieting, nothing works. My body won’t seem to budge from 27%BF and around 57kg. I am currently on week 8 of a dieting phase. I started at 1700 calories and have steadily dropped my calories and increased my cardio and step count. Last week I was at 1250 calories; 5 x30min incline treadmill walk sessions and 12000 steps above that. Despite this I have only dropped to 56.4kg; 26.9%BF. I read about a diet break and decided this week that I’ll try. I increased my calories to 1450 and after the first two days my weight increased to 57.3kg so I dropped down to 1350 for two days and when the scale stayed at 57.3kg, I went up to 1400 calories. Basically I don’t think it’s working. For some reason my body refuses to respond to anything I do and I’m tired of trying so hard will such poor results. Please can you offer me some advice.
I like to walk up and down stairs at an outdoor park while wearing a 50# rigid backpack...do that for 45-60 minutes then go home and do a Zone 1 recovery bike ride on the trainer. 🙂 I am 66, male and weigh 157lbs.
In my experience, lift moderate weight and take 3 months off in a year because if you keep on lifting heavy weights in your 20s through your 30s ; you will start to have knee, back,shoulders and neck injures.. Remember, you will start to wear out joints in your 30s, and your joints will never recover
I just hate channels with people on TRT, Tren or Clen and who knows what else and tell you how they look like them by doing their exact training and eating how they eat..remember they could not get help without that extra PUSH. (peds) If you ain't Natural, then tell people. Atleast this guy know what he is talking about.
Hey Paul, as always, love the content! My question…me being mid 40’s with several old injuries (knees, lower back, shoulder) what are some good warm up and stretching tips you’ve learned/incorporate to decrease injury?
I started walking backwards on the incline treadmill with the power off to help my knees and it really made a difference. I also stopped doing anything that caused me pain. As far as warming up, dynamic warmups, starting very light with each movement and gradually moving up. I could do a video on that topics!
It’s hard to read, but I can’t imagine this is true based on any research I’ve come across. Even my apple watch logs me at 350-400 active calories for about an hour straight of uninterrupted walking. Maybe it meant calories per mile?
My weight is low enough that people think that I am skinny. But I have too high a percentage of body fat. Can I lose body fat without losing any more weight?
Hey Paul, you started going there but then you digressed. You were going to mention what you discovered in regards to the different type of walking. Outside walking, walking with a rucksack versus treadmill, walking versus treadmill with a rucksack. Perhaps a follow up video in regards to what you have found out is the best type of walking in correlation to calorie burn thanks
I work out with a trainer 4 times a week, take Karate 2-3 times a week and walk a mile a day-- AND I HAVE BEEN ON Trulicity/Ozempic/Maunjaro for almost 3 years. I have only lost 10 lbs! What am I doing wrong?!
10 lbs down, currently at 245(from 255). I want to shoot for 220, then 200, then 180-185 Any advice, I average around 12,000 steps daily(my record was 22,000). I eat only a hardboiled egg until dinner with water to tide me over until then.
Count your calories, up your eggs to 3+ and make sure you're getting enough high quality protein or you're gonna get loose skin (ground beef/whey/chicken/greek yogurt/tuna and the superest of foods, sardines). You want .7 grams per pound of lean mass (which you'll have to guess, my guess for myself is 150, so about 120 grams). Shoot for 1600-2200 calories per day (just eating dinner is a huge mistake I made during my last try to be lean). Liquid calories are the enemy except maybe whey protein and yogurt (techincally liquid calories, i mix them). I'm at 30k steps per day with a 20% body weight ruck and lost rapidly at first (3-4kg per week) and am now down to 1-2kg per week. That's not sustainable for most people as it's 4 hrs of walking a day, about 100 miles per week. 12k steps is fine but plan to eventually add rucking in order to bust the plateaus and watch what you eat. Rucking forces you to keep muscle and bone density. 15% of current body weight is the best weight and you want to ease into it. I don't have eating windows but am low carb (i eat frozen berries and yogurt). Obviously limit your processed foods (only whey, chewing gum, and diet soda for me). Supplement Creatine (expect to gain water weight at first) and magnesium so you don't get muscle fatigue if you do up your walking to 20k+ steps. When you set goal weights, realize you will mostly likely plateau at those numbers. It's mental, take a week break then go at it harder (up the ruck weight or duration). Your body cannot beat the laws of thermodynamics, but it can make you less active during nonexercise. With this approach, my VO2 max is elite for my age (people notice i don't breathe audibly like everyone else or at all if i'm being honest), I have very minimal loose skin (mostly because there's still a tiny bit of fat in there), and am shredded underneath a thin layer of fat with zero visceral fat. My bloodwork is god tier from type 2. I'm only hungry in the wee morning hours which I'm mostly asleep for. If you don't work out (rucking is enough btw) and only focus on getting lean with diet you will have loose skin and lose muscle. That said, you will lose weight faster due to being inefficient. The point of walking/exercise is make sure you are well proportioned and able to keep it off for life.
What are your thoughts on the stair climber vs walking? Is it considered too high intensity? Would it use more carbs than fat as the primary fuel source?
To lose 1 pound of fat, you typically need to create a 3,500-calorie deficit. If you aim to create a 500-calorie deficit per day (through diet and exercise), it will take about 7 days to lose 1 pound of fat. Increase that to a 1000-calorie deficit and you'd lose 2 pounds. This is a rough estimate, as individual factors like metabolism, activity level, and body composition can affect the timeline but holds fairly true with "most people are mostly the same".
Your calculations are wrong... 86.6kg is 190lbs. 143lbs + 57lbs = 200lbs, which can't be right. 30% BF at 190lbs is indeed 57lbs of fat but only 133lbs of fat free mass. Basic maths, my friend.
I started getting in shape 5 months ago. I was 195 pounds, and yesterday I weighed in at 162. I've been weight training and walking 12k steps every day. I'm at 15% body fat and getting so close to the finish line. His timeline is pretty spot on. Looks like it will take me 24 weeks, but my diet certainly hasn't been perfect.
@bytesizedkidgamer close! I definitely look amazing in comparison to when I started in May. I can see my top 4 abs, but they're not as defined as I'd like. I've gotten considerably stronger in this time. My arms are well defined and my veins are showing a bit. When I lose this last 2-3% of body fat, I'll have the results I set out for.
Use your journey of fat lose to discover what you can and can handle doing. I started at 22% and I'm somewhere in the 14%. With a 2400 cal diet with a higher percentage of protien. Its not that hard. The hard part is figuring out how many calories a day you can manage after the diet. I think 3000+ cals a day for most people who workout for an hour or less 5 days a week should be fine. You can still sit on your ass and go to the gym you dont gotta be a crossfit or nutrition nerd. Just be conscious of what you eat and learn to read labels and understand what the foods your eating are costing you. If you'd rather eat more carbs leave out some soda. Make compromises for each day but never tell yourself you can't eat something in life. Just eat less of it and don't go out much because eating out and fast food is always ridiculous on calories. Make a habbit of splitting your meals when you go out. Leave room for cheat days where you can say fuck it also but not twice a week. Thats what I learned. Its a journey to new way of life. I think you'll find its more manageable than youtubers pretend it is. There not special. There literally doing easiest shit and selling courses on it. You can do better than anyone on youtube. Its just takes time.They don't want you to know how incredibly easy it actually is to look great. Remember most people back then had low body percentages. Were the anomalies here. 6% guy in the thumbnail is not nessary. Thats were its just ridiculous aim for 12% see how you feel. Everyone looks different.
Hey Paul. I’ve been tracking my calories and doing incline treadmill for an hour daily, easily exceeding 10,000 steps a day. I need to lift weights more frequently, but find that a weight lifting session followed or preceded by the hour of walking takes too much time. Would it be a good transition to just do a 30 min cardio session on the weight lifting days instead of an hour cardio session with no weights? I’d get less daily steps but I feel I would get better results by lifting more often. Currently on an upper body / lower body split. Thanks.
I went carnivore lost 40 lbs in 6-7 weeks my muscle looked good, im wondering if we are keeping the protein intake very high we wont lose muscle only fat Being in ketosis I only burned fat as fuel, i was 212 now 170. I walk all day at work 10k steps minimum everyday, didnt lift weights... now im lifting and gaining muscle
I tried targeting my stomach, which I did lose, but unfortunately I lost too much weight, which included muscle mass, I ended up looking quite ill, which scared me. I walked about 20,000 steps per day, and boxfit type training 4 times a week, for about 3 months, it was too much cardio. I stopped everything, and started eating again. My stomach is coming back, which isn't good, but I'm now going to start moderate cardio but more resistance weights training, at the gym, to add muscle and focus on protein foods.
Or. You could fast for 5 days. Get into ketosis, switch to a 1200 calorie, high protein lifestyle and stop eating sugar and complex carbs and get it done in 1/3rd the time
Great video Paul. I have two questions 1. Should I do cardio year round or just do it when I'm trying to lose body fat? 2. On the the persons calculations, wouldn't their fat free mass be 133 and not 143? 86.6kg (191 lbs) -58 BF = 133 lbs thanks
I am still struggling. Still do things wrong just cant loose weight. According to your calculations it say 1558 cal. Thats too much for me i cant eat that amountof food. I follow your walk on my t mill. 30 min in morning and 30 minutes after dinner. 30 minutes strength training 3 times a week. 66 kg and 1.60 m in length. 57 y female. I am in South Africa. Holiday is coming up. I am loosing hope here
I lost 30lbs in about 6 mos eating only MEAT! So, I have maintained for 3 mos after with very low carb and meat. For the "resting" period - would you say add about 180g of carbs (I weight 180 now from 210) and just maintain my caloric intake for 180lbs as to not gain weight during the rest period? Thank YOU~
I just can’t lose anymore after months of progress. Down 35 lbs and need to lose another 15. But week after week no changes to the scales? I’m only eating 1200-1300 calories a day. And walking (not so much now due to work and dark nights.) and weight lifting (work has effected that but is till so it once a week.) I got told to eat more for one week I did that and I managed to loose weight (I don’t know how that works?!) And then dieted again but been struggling to loose the fat again. What is my problem?
Are you figity when you're resting or just standing around? If I'm too few calories my body doesn't figit at all. You want to test your VO2 max (just use a simple smart watch/phone, it's accurate enough imho). You're probably athlete level which means you burn fewer calories due to efficiency (mostly from not needing to breath much), but I doubt it's less than 1200 unless you're tiny. You want to be eating enough so your body is active when you're standing around (i'm always 'dancing' and it's contagious to others which is hilarious). You should feel like always walking if you're doing it right. Standing still should be annoying.
You need diet to get to that, walking alone won’t do it. I walk 5 kilometers everyday in 48 minutes outdoor, and can’t lose any more weight if I don’t change my diet. I also workout with kettlebells 50 minutes every single day.
![[LIVE] : ONE ลุมพินี 88 | คู่เอก "ป้อมเพชร vs อัสลามจอน"](http://i.ytimg.com/vi/1ZqTVVbMgbo/mqdefault.jpg)
He finally answers the original question at 6:20
Ha, I'd say it was 8:00 😂
Actually 10:20 😂
Even better 😂
I hate when people don’t get to the point. 😂
Hero
I love that. “If you want to look different, you have to kill the person you are now.” I’ve always said, your body looks exactly how you are mentally.
Down 21.6 lbs from 229.3 on 8/31/24 to 207.7 lbs as of today. Your videos have been really helpful
As a 6-foot-tall, 51-year-old, I started rucking in November 2023. My workout routine includes weightlifting three times a week and rucking two times a week. I've lost 32 pounds in 10 months, with a daily calorie intake of 1800-2300. My starting weight was 251 pounds.
that's amazing thanks for sharing!
Man, I wish I could afford you as my coach! I was diagnosed with a Brain Tumor and had radiation for treatment as it was inoperable. I gained a substantial amount of weight due to medication for brain swelling. I must have gained 100 pounds from the strong steroid I had to take. It took me two years and competed in May 2024 with no coach just willpower. Shockingly I came in 1st place. Now I am working on getting better muscle size naturally and leaning out slowly for my next show. Thank you for all the advice you give it has been so useful! Seriously you are the best
Congrats on the recovery and fitness results ❤
Talk about making lemonade out of lemons - congratulations on turning a terrible situation into a chance to put on a tonne of muscle, good luck to you mate!
Congratulations! Wow! You have a ton of willpower!
8 lbs down! Started at 211 weighed in at 203 this morning. Started October 1st. Thanks Paul for your guidance!
Are you doing more walking?
30 mins incline walk everyday and 4-5 days a week weight training.
@@PaulReveliahey Paul, do you have any videos on how to prep your body for a show/beach day /photo shoot etc as far as how/when to use salt, carb load and water to look your best for a specific time?
Nov. 03 first day walking for 30 days
Nice Paul!I have a herniated disc I think 🤔 a cut I did about a year ago it got inflamed I was out from lifting for about a good six weeks concentrated on some body weight movements 🤷🏾♂️ just some over 40 shit hahahah I can be stubborn at times but you gotta be In this sport sometimes ✌🏾
🤙🏾Keep Crushing It!
🙏🏾 Thanks Paul
I don’t normally bother to hit the like button but this guy tells the truth and deserves it! Lost over 20kg… gonna walk again later tonight
I injured my shoulder 4 years ago and stopped body building. Got to 26% body fat and hated my body. I started my fat loss journey on September 31st, roughly 6 weeks ago. I'm 6ft, 40 years years old and went from 204lbs to 189lbs in 6 weeks with zero cardio while maintaining lean mass with weight training. It's very doable, it's just a matter of consistency and will power for 2 weeks, then it becomes habit and addiction when you see results.
I dropped 75 pounds in 24 weeks and competed in my first ever show, now back on a massing phaze getting ready for next year 💪
Millions of videos out there on this but this one explains it how people need to hear it and with excellent points. New sub
I never used to believe people when they said this but I'm weighing my food, tracking my calories, lifting intensely 3x, getting stronger, cardio, and walking 10k steps a day and my weight has more or less stayed the same for 6 months now. This past month I went from 2060 calories per day to 1800 and still nothing changes. I just finished my first week of increasing steps to 12k and I've gained a half pound lol.
If you are getting stronger you have gained muscle. And because of that there is a big chance you still are not in a deficit. Has your overall look changed if you look in the mirror? The scale alone doesnt always tell the real truth.
@ really hard to tell tbh. I can certainly see the muscle gain when I flex but not so much just standing. I may be in that body fat range where not much changes visibly.
I’m trusting the process though, it’ll come
@@DrJLadThat’s tough, but I totally get where you’re coming from-I was in the same boat. I didn’t start seeing results until my eighth month, and then, all of a sudden, the weight began to drop. Stay consistent and trust the process. What you’re building right now is more than just physical changes; it’s a lifelong habit, and that’s what really matters.
Think of it this way: the universe might be testing your patience and commitment. If you resist the urge to quit, the reward is long-term health and the physique you’ve always dreamed of. Keep going-you’ve got this! Good luck!
Fully agree with you! I’ve been steadily reducing my weight with a combination of walking and more recently running (since May 2024) such that I generally do about 120-160km a week of walking/running and combined with a good diet (monitored via MyFitnessPal), I have gone from 104kg to 76kg since starting in Jan 2022. Slow but steady.
Today I just did a slow half marathon on the treadmill (21.1km) at ~6m30s pace and felt great afterwards. Zero hunger and I could have gone longer. I have a Lumen and that device also indicated I was burning fat for the session. I drank a Musashi post shake and feel great.
Keep up the great content!
Todo me hace sentido. Tengo 42 años y estos consejos están increíbles y sencillos. Saludos desde México.
Started at 25% at 215lbs. Down to 200lbs. Starting to stall but keeping faith!
whats your height ?
I was 250 lbs. in January. I'm 44, 5'10, and was 30 percent or over. Since January I started "Walking Without Stopping" and collectively walked 1300 miles as of today. It took me 10 months to cut down to 185. I've included resistance training and only paid attention to "what I ate" and how much. Meaning no fast food, but I didn't deprive myself when it came to home cooked meals once or twice a week If I can do it anyone can. Now, I'm working on body recomposition and dealing with lose skin issues. Losing weight isn't complex. The only one that can lose weight is YOU! You have to really want to do it. Don't use TH-camrs as anything but a resource for some general ideas. They are not a good example other than looking pretty for the camera and talking too much. Use real people in your lives for inspiration. You got this!
Congratulations!
I’m on this journey from 30% - 10%. Thank you for your content.
Triathlete here. Very good advice matches a lot of what I have read. Low aerobic work burns fat.
I have lost 22lbs in two months from 210 to 188. I’m wanting to lose 30 more to get in the 15% body fat range I hope. I have been averaging 12k steps a day. Going to try and step that up.
Walking has been a huge assistance in not just my mental health, but my physical. Being obese pretty much 80% of my life I finally have been able to get my weight down with finding a diet that worked for me, and has now become a lifestyle. An unfortunate side effect was that I lost a lot of muscle mass in the process. I've been able to gain that back over the last 4 months with resistance training 4 days a week.
Now I walk 3 miles every day during my lunch break at work, with a daily goal of 7 miles minimum. My weight has been stable, but I've seen huge gains in my weight lifting ability.
My favorite coach that gives you the direct information you need
I can honestly say i have gotten leaner since ive been watching this channel
well that's a huge compliment!
The daily treadmill is a game changer I do it fasted first AM exercise 1 hour 3 miles and sprinkle in a 20 mile here and there throughout the day. Changes my body shape and composition
Same here best purchase ever was my home treadmill 1 hour fasted Cardio very day. 10k steps minimal a day, two months in. I'm not straving either. I started at 292 I'm at 273 and loving it! Easy with zone 2 cardio, feels like effortless fatloss
Thank you Paul. You are a great coach. I’m always inspired by your videos
Thanks for the video. I’m now 6’1” 235 and my waist is now 28”👍🏼👍🏼
I’m 6 3 202 and have a 34/35 inch waist. How the heck are you 28!!! At 30 pounds heavier that blows my mind haha
In January I was 168lbs after working down from 195lbs with walking and lifting. Over the past ten months I haven’t tracked food but kept consistent with workouts. Hoping there will be another prophysique shred coming up… trying to get my 6 pack back before I turn 45 in April… love the camaraderie in the Facebook groups!
Thanks for including metric measurements
Due to injuries, I can only do walking. My running days are over. I’ve been walking on average 8000 steps per day for about seven weeks. Together with a better eating plan. I have lost 1.5 lbs week approximately on the scale. I also feel stronger and my skin is starting to clear.
I set my calories at maintenance 160 lbs from my starting weight of 180. I fast 36 hours on Monday. I eat a +300 Surplus on Saturday mainly Carbohydrates. I do dip in and out of a deficit a few days a week due to appetite problems. I still meet my Protein Macros.
My starting BF% was 30.1%.
I started with body weight exercise to build and strengthen my connective tissues. I have recently started lifting weights 3x week continuing bodyweight exercises, resistance bands and sandbags.
Hope this helps, I am learning too.
The best content, as always Paul! Thank you 🙏🏼
Your 30% looks great. If you flexed, you would have a 6 pack. Did you get tested? Looks like 22-25%
Literally on the treadmill right now as i watch this video.
that's awesome!
Inspirational stuff.. love your approach 👍
Thanks Paul, I’m currently on my journey and this video is spot on with the direction I’m taking
What a fantastic explanation of how to do it and why. Thank you so much Paul. Your videos are great.
Answer is at 10:19 😅
Hi Paul,
I’ve been following your videos online for awhile. I have struggled to lose weight despite strictly adhering to workout and diet plans.
I’m 33yo woman: 157m and currently 57.3kg; 27.3%BF. Despite years of dieting and then trying to bring my calories back up so it responds better to dieting, nothing works. My body won’t seem to budge from 27%BF and around 57kg.
I am currently on week 8 of a dieting phase. I started at 1700 calories and have steadily dropped my calories and increased my cardio and step count.
Last week I was at 1250 calories; 5 x30min incline treadmill walk sessions and 12000 steps above that. Despite this I have only dropped to 56.4kg; 26.9%BF.
I read about a diet break and decided this week that I’ll try. I increased my calories to 1450 and after the first two days my weight increased to 57.3kg so I dropped down to 1350 for two days and when the scale stayed at 57.3kg, I went up to 1400 calories. Basically I don’t think it’s working.
For some reason my body refuses to respond to anything I do and I’m tired of trying so hard will such poor results. Please can you offer me some advice.
Forgot to add: I do 5 sessions of weight training a week: 1-1.5hrs
Thanks Paul, keep that guidance up 🙏🏽
Always!
Appreciate the feedback!
I like to walk up and down stairs at an outdoor park while wearing a 50# rigid backpack...do that for 45-60 minutes then go home and do a Zone 1 recovery bike ride on the trainer. 🙂 I am 66, male and weigh 157lbs.
Great content, subscribed
You just won a subscriber bud
In my experience, lift moderate weight and take 3 months off in a year because if you keep on lifting heavy weights in your 20s through your 30s ; you will start to have knee, back,shoulders and neck injures..
Remember, you will start to wear out joints in your 30s, and your joints will never recover
Steady state cardio is the best fat burner. Now , doing it fasted is even better.
I got 11 days! Help me Jebus!
Good video!
I just hate channels with people on TRT, Tren or Clen and who knows what else and tell you how they look like them by doing their exact training and eating how they eat..remember they could not get help without that extra PUSH. (peds)
If you ain't Natural, then tell people. Atleast this guy know what he is talking about.
Hey Paul, as always, love the content! My question…me being mid 40’s with several old injuries (knees, lower back, shoulder) what are some good warm up and stretching tips you’ve learned/incorporate to decrease injury?
I started walking backwards on the incline treadmill with the power off to help my knees and it really made a difference. I also stopped doing anything that caused me pain. As far as warming up, dynamic warmups, starting very light with each movement and gradually moving up. I could do a video on that topics!
9:09 is this saying that walking an hour just burns 48 kcal more than resting? (156-108=48)
It’s hard to read, but I can’t imagine this is true based on any research I’ve come across. Even my apple watch logs me at 350-400 active calories for about an hour straight of uninterrupted walking. Maybe it meant calories per mile?
What's a good alternative to walking in regards to having a knee injury.
I love your approach to taking care of yourself during the diet.
Cycling or swimming
My weight is low enough that people think that I am skinny. But I have too high a percentage of body fat. Can I lose body fat without losing any more weight?
only if you add lean body mass.
Hey Paul, you started going there but then you digressed. You were going to mention what you discovered in regards to the different type of walking. Outside walking, walking with a rucksack versus treadmill, walking versus treadmill with a rucksack. Perhaps a follow up video in regards to what you have found out is the best type of walking in correlation to calorie burn thanks
I posted a link to that video at the 9 minute mark
I work out with a trainer 4 times a week, take Karate 2-3 times a week and walk a mile a day-- AND I HAVE BEEN ON Trulicity/Ozempic/Maunjaro for almost 3 years. I have only lost 10 lbs! What am I doing wrong?!
10 lbs down, currently at 245(from 255).
I want to shoot for 220, then 200, then 180-185
Any advice, I average around 12,000 steps daily(my record was 22,000). I eat only a hardboiled egg until dinner with water to tide me over until then.
Count your calories, up your eggs to 3+ and make sure you're getting enough high quality protein or you're gonna get loose skin (ground beef/whey/chicken/greek yogurt/tuna and the superest of foods, sardines). You want .7 grams per pound of lean mass (which you'll have to guess, my guess for myself is 150, so about 120 grams). Shoot for 1600-2200 calories per day (just eating dinner is a huge mistake I made during my last try to be lean). Liquid calories are the enemy except maybe whey protein and yogurt (techincally liquid calories, i mix them). I'm at 30k steps per day with a 20% body weight ruck and lost rapidly at first (3-4kg per week) and am now down to 1-2kg per week. That's not sustainable for most people as it's 4 hrs of walking a day, about 100 miles per week. 12k steps is fine but plan to eventually add rucking in order to bust the plateaus and watch what you eat. Rucking forces you to keep muscle and bone density. 15% of current body weight is the best weight and you want to ease into it. I don't have eating windows but am low carb (i eat frozen berries and yogurt). Obviously limit your processed foods (only whey, chewing gum, and diet soda for me). Supplement Creatine (expect to gain water weight at first) and magnesium so you don't get muscle fatigue if you do up your walking to 20k+ steps. When you set goal weights, realize you will mostly likely plateau at those numbers. It's mental, take a week break then go at it harder (up the ruck weight or duration). Your body cannot beat the laws of thermodynamics, but it can make you less active during nonexercise. With this approach, my VO2 max is elite for my age (people notice i don't breathe audibly like everyone else or at all if i'm being honest), I have very minimal loose skin (mostly because there's still a tiny bit of fat in there), and am shredded underneath a thin layer of fat with zero visceral fat. My bloodwork is god tier from type 2. I'm only hungry in the wee morning hours which I'm mostly asleep for. If you don't work out (rucking is enough btw) and only focus on getting lean with diet you will have loose skin and lose muscle. That said, you will lose weight faster due to being inefficient. The point of walking/exercise is make sure you are well proportioned and able to keep it off for life.
Thank you for the Wisdom...
What are your thoughts on the stair climber vs walking? Is it considered too high intensity? Would it use more carbs than fat as the primary fuel source?
To lose 1 pound of fat, you typically need to create a 3,500-calorie deficit. If you aim to create a 500-calorie deficit per day (through diet and exercise), it will take about 7 days to lose 1 pound of fat. Increase that to a 1000-calorie deficit and you'd lose 2 pounds. This is a rough estimate, as individual factors like metabolism, activity level, and body composition can affect the timeline but holds fairly true with "most people are mostly the same".
Your calculations are wrong...
86.6kg is 190lbs. 143lbs + 57lbs = 200lbs, which can't be right.
30% BF at 190lbs is indeed 57lbs of fat but only 133lbs of fat free mass.
Basic maths, my friend.
Thank you Paul.... From England
Thanks Steve I was there in May, love London!
Lots of sound advice 👍
I started getting in shape 5 months ago. I was 195 pounds, and yesterday I weighed in at 162. I've been weight training and walking 12k steps every day. I'm at 15% body fat and getting so close to the finish line.
His timeline is pretty spot on. Looks like it will take me 24 weeks, but my diet certainly hasn't been perfect.
well if you’re 15% body fat, you should already look amazing
@bytesizedkidgamer close! I definitely look amazing in comparison to when I started in May. I can see my top 4 abs, but they're not as defined as I'd like. I've gotten considerably stronger in this time. My arms are well defined and my veins are showing a bit.
When I lose this last 2-3% of body fat, I'll have the results I set out for.
Can you share the walking video you referred to about comparing different walking types?
Use your journey of fat lose to discover what you can and can handle doing. I started at 22% and I'm somewhere in the 14%. With a 2400 cal diet with a higher percentage of protien. Its not that hard. The hard part is figuring out how many calories a day you can manage after the diet. I think 3000+ cals a day for most people who workout for an hour or less 5 days a week should be fine. You can still sit on your ass and go to the gym you dont gotta be a crossfit or nutrition nerd. Just be conscious of what you eat and learn to read labels and understand what the foods your eating are costing you. If you'd rather eat more carbs leave out some soda. Make compromises for each day but never tell yourself you can't eat something in life. Just eat less of it and don't go out much because eating out and fast food is always ridiculous on calories. Make a habbit of splitting your meals when you go out. Leave room for cheat days where you can say fuck it also but not twice a week. Thats what I learned. Its a journey to new way of life. I think you'll find its more manageable than youtubers pretend it is. There not special. There literally doing easiest shit and selling courses on it. You can do better than anyone on youtube. Its just takes time.They don't want you to know how incredibly easy it actually is to look great. Remember most people back then had low body percentages. Were the anomalies here. 6% guy in the thumbnail is not nessary. Thats were its just ridiculous aim for 12% see how you feel. Everyone looks different.
Does doing elliptical is equal to walking? For example 45m elliptical vs 45m walking
Hey Paul. I’ve been tracking my calories and doing incline treadmill for an hour daily, easily exceeding 10,000 steps a day. I need to lift weights more frequently, but find that a weight lifting session followed or preceded by the hour of walking takes too much time. Would it be a good transition to just do a 30 min cardio session on the weight lifting days instead of an hour cardio session with no weights? I’d get less daily steps but I feel I would get better results by lifting more often. Currently on an upper body / lower body split. Thanks.
I went carnivore lost 40 lbs in 6-7 weeks my muscle looked good, im wondering if we are keeping the protein intake very high we wont lose muscle only fat
Being in ketosis I only burned fat as fuel, i was 212 now 170.
I walk all day at work 10k steps minimum everyday, didnt lift weights... now im lifting and gaining muscle
I tried targeting my stomach, which I did lose, but unfortunately I lost too much weight, which included muscle mass, I ended up looking quite ill, which scared me. I walked about 20,000 steps per day, and boxfit type training 4 times a week, for about 3 months, it was too much cardio. I stopped everything, and started eating again. My stomach is coming back, which isn't good, but I'm now going to start moderate cardio but more resistance weights training, at the gym, to add muscle and focus on protein foods.
Nice driveway
Or. You could fast for 5 days. Get into ketosis, switch to a 1200 calorie, high protein lifestyle and stop eating sugar and complex carbs and get it done in 1/3rd the time
Great video Paul. I have two questions
1. Should I do cardio year round or just do it when I'm trying to lose body fat?
2. On the the persons calculations, wouldn't their fat free mass be 133 and not 143? 86.6kg (191 lbs) -58 BF = 133 lbs
thanks
When someone asks “How long will it take….?” That’s when you know they’re not serious. It shouldn’t matter.
That is 30 percent...damn im in trouble then...LoL
it is not.
@BiohazardPL Thought so
Hi paul in this scenario how much protein intake should we have ? According to current weight or according to goal weight? Per pound 0.8 or 1 gram?
I usually say set your protein to your goal weight in lbs.
30% to 10% will take you 6 months of diet (caloric deficit and high quality foods without junk) and exercise (30 min daily at least).
What are your thoughts on fasting for a 62 year old male. Trying to maintain muscle while losing fat.
I am still struggling. Still do things wrong just cant loose weight. According to your calculations it say 1558 cal. Thats too much for me i cant eat that amountof food. I follow your walk on my t mill. 30 min in morning and 30 minutes after dinner. 30 minutes strength training 3 times a week. 66 kg and 1.60 m in length. 57 y female. I am in South Africa. Holiday is coming up. I am loosing hope here
I lost 30lbs in about 6 mos eating only MEAT! So, I have maintained for 3 mos after with very low carb and meat. For the "resting" period - would you say add about 180g of carbs (I weight 180 now from 210) and just maintain my caloric intake for 180lbs as to not gain weight during the rest period? Thank YOU~
Best video to date. But no “I’ll talk to you tomorrow”.
my bad!
All I heard from this video was WISDOM.
How Much lean muscle mass could we possibly gain in that time frame? Realistically.
Hi Paul on a mini cut for
5-6 weeks what rate of weight loss should I aim for a week? Starting at around 20%bf
I can’t do the calorie restrictions to get there…I like working out and I have no energy when I try to doet
At 13% aiming for 10% for summer
Would qty of steps matter more than quality of steps(speed, incline etc) ? Thanks
The link to the video where he compared all the walking methods never showed up for me. Anyone know which video that is?
I dont think the photo you showed is a 30% bodyfat
probably not, didn't test it. The question i answered was from someone who asked so I used the best photos I could of myself.
My makro 5o, 30, 20. Works roughly 144 prot, 98 carbs and 24fat. Please help
I live in the uk and 64% of people are over weight 😢
Hey Paul, how can I get an accurate measurement of my body fat percentage?
So how many miles or time on the treadmill/per day should i walk?
i find that 30-60 minutes, 5 days per week is ideal
@ thanks for the reply
5 months
I just can’t lose anymore after months of progress.
Down 35 lbs and need to lose another 15.
But week after week no changes to the scales?
I’m only eating 1200-1300 calories a day.
And walking (not so much now due to work and dark nights.) and weight lifting (work has effected that but is till so it once a week.)
I got told to eat more for one week I did that and I managed to loose weight (I don’t know how that works?!)
And then dieted again but been struggling to loose the fat again.
What is my problem?
Are you figity when you're resting or just standing around? If I'm too few calories my body doesn't figit at all. You want to test your VO2 max (just use a simple smart watch/phone, it's accurate enough imho). You're probably athlete level which means you burn fewer calories due to efficiency (mostly from not needing to breath much), but I doubt it's less than 1200 unless you're tiny. You want to be eating enough so your body is active when you're standing around (i'm always 'dancing' and it's contagious to others which is hilarious). You should feel like always walking if you're doing it right. Standing still should be annoying.
you are adapted. This is your maintenance.
Watch my diet break video, that will explain how to proceed.
What about height? You can't throw around percentages and pounds without the persons height!
I hear a lot about “diet resistant fat cells,” is that really a thing?
You need diet to get to that, walking alone won’t do it. I walk 5 kilometers everyday in 48 minutes outdoor, and can’t lose any more weight if I don’t change my diet. I also workout with kettlebells 50 minutes every single day.
If you’re doing 50 minutes a day of kettlebell training you’re either doing it wrong or exaggerating.
@ It’s a 30-40 minute workout, depending on the day, plus warming up and stretching. They’re all from TH-cam. It’s a HIIT workout, not only strength.
@@pablovi77 👍
What if your a type 1 diabetic carbs can effect that
Can you tell how much calories burned per wal
king session?
i wore a heart rate monitor.
Link it app?
the macro calculator is prophysiquemacros.com
How about some zone 2 cycling and 2 full body a week ??
I do lots of cycling .just need to lose the lady 7.5 pounds lol 🚴🍺🚴
Help I want to do this
Thumbnail is a 20% and 6% guy just so you guys know. Public needs to know what there actually looking at
10 times your body weight in carbs for 200lbs man is 2000g. I think you need to correct that statement
10:17 is the answer
That wasn’t 30% and we all know it