I eat around 2500 a day and I eat what ever i want even junk but i do intermittent fasting 16/8 , workout 3 days a week, get my daily protein intake and maintaining weight.
I remember I had this problem for the longest time where I would lose and gain it all back and it wasnt until 2014 where I took 5 months to focus on healthy fat loss that i've been able to keep off the extra flab off pretty easily now for the last 5 years :)
More videos would be great, but, PicFit maintaining that high quality and his own sanity takes priority of course. As he's pointed out in earlier vids, he just gets some Ad revenue, sells some shirts and has a Patreon. He doesn't endorse products, sell supplements, etc. His fitness videos aren't as easy to make as just sitting in front of the camera and talking. Animation, even simple animation, takes more time. So, yeagh, more content would be fantastic, but considering how much support PicFit gets and the time intensive production required for his videos, I think we should feel pretty happy. I do have some ideas on this topic though. Always room to fine tune a formula. I'll share them in the near future PicFit. But again, I'm happy with the content production rate personally.
PictureFit That would be great, but take care of yourself first PicFit. We understand your style of fitness videos takes a lot more time to produce than just plopping down in front of a camera and talking. Quality over Quantity always.
Your videos are amazing. Informational, entertaining and fun. What else could you ask from a health channel. Others should take note. Thanks for the hard work you put into these. Sincerely, a happy subscriber!
Wow! This episode was information packed! Thanks for really digging into the meaning behind the acronyms we so often hear, but might not know intimately. Very useful. Comedy was on point as always. Blue shirt guy chasing BMR in the hope of changing it, Nutritionists likely got a good chuckle out of that one. Spaghetti leg guy fidgeting was hilarious. If I fidgeted at my desk like that I would worry I was having too much pasta in my diet, and my bones were turning into Linguini. One of the heretofore unknown effects of carbs on NEAT. :p
PictureFit should do a video on whether or not “I’m not fat I’m big boned” is even possible. Definitely make a reference to Eric Cartman from South Park.
Neat activities like doing laundry and mopping and sweeping helps me to maintain my weight by distracting me from being bored and eating more food but any activities that marginalize and take attention off of food work for me this way too
Personally, I found that the best way to both lose weight and keep it off is to recondition yourself to "eat leaner": 1. Not soft drinks or the like with any calories in them. 2. Restricting calorie-dense foods to about one portion per day at most. 3. Not eating past the point of satiation. With that I was able to lose nearly a third of my body weight with no adjustments to my completely sedentary lifestyle. I have since, on two occasions, only regained 20% of the weight I lost, and lost that weight again both times. I've kept at it long enough that now saying skinny has become effortless.
Sarmad Ghafoor haha I’m In the same boat as you, fortunately I live right by my gym so right after I break my fast I go to the gym, try the Keto Diet I’ve lost 38 pounds in only 2 months but I also combined it with intermittent fasting and never skipped 1 day at the gym. I’m trying to get that summer six pack 😎
Everyone reacts to fasting differently, but I'm not starving at all when I fast. My mind wants to eat, but there are no hunger pangs. I work out the same as when I eat normally and I don't see any change in my performance. YMMV.
@@Greg_Chock definitely, everyone is different, i lost 10kg within 3 months by eating clean(low carb, low fat, no alcohol) and lift my ass off 5 times per week. following program is too complicated sometimes so just be persistent and having self-control is good enough.
Hey picture fit! Would be really cool if you could make an ultimate ab video! You have a few but they’re basic and the information all over online says a bunch of different stuff and I trust your information and advice above all. Info included in the video could be, how to tone/work upper, middle and lower abs, how long it takes to see results, how long it would take of ab inactivity to lose gains, how important working obliques are for a six pack, how to further improve visibility of abs once you’ve plateaued/what could help in getting further results and the like! Would be pretty awesome if possible :)
@@oscar61200 I have a 4 pack that shows in good lighting if I'm flexing a little bit, I need to lose more body fat for them to be more visible but I'd like to shred them even further like the natural body builders and make it a 6 pack and maintain it.
You are absolutely correct! I am one of those people that lost weight from 180 lbs to 125 lbs(56.5kg). I have maintained this weight since december last year. I am a 5'8 male. You are the only one who actually talks about neat(i.e. moving or walking more). I eat a crap ton of protein(90-130g daily). I am not a body builder but i realize the significance of protein. Even though my diet is pretty shit sometimes, with walking, and eating high fibre foods to compensate, i can actually eat roughly 2000 calories and not gain weight. Obviously i walk a whole lot(15-16km a day), but it just further proves NEAT is crucial to prevent weight gain. If i don't do any physical activity, my TDEE drops to roughly 1400 calories, and i start to see a gain in weight. So physical activity is super important.
Have you done any fitness research on the face reveal? A face reveal next video will surely inform me on my physical health. Just kidding of course, great content once again.
How does one combat the lowering of BMR (Basal Metabolic Rate) that comes along with prolonged calorie restriction? Rarely ever see anyone mention this. Also, great video as always! :)
An effective dietary strategy to offset this is to look at your total weekly calories and to alternate between days with a bigger caloric deficit, a smaller deficit, some maintenance days and even some days where you eat a little more than you burn. In my experience this LESSENS the metabolic slow down that occurs with regular dieting. Here is an example:Let’s say you burn 2500 calories a day. You want to average 500 calories UNDER what you burn. That’s a total of 17,500 total calories consumed for the week. You want a 3,500 calorie deficit for the week (500 a day). Instead of simply eating 2000 calories every day, mix up your intake. Have some days be 1500 calories and have others be 2500 calories or 2000 calories. Ultimately the goal is to hit the same targets for the week. It is inevitable for your metabolic rate to lower as you lose overall mass but the above strategy could help to reduce the adaptive response of the metabolism to the deficit. Having a very small deficit such as 50-100 calories etc. would also be best because this could give you more time to build muscle at the same time as losing fat (which is possible, especially in beginners), this could mean offsetting the weight loss of fat by an increase in muscle gain and overall body weight could remain around the same meaning your BMR would also. Just a few thought hope it helped!
As always, thank you for your informative and well researched videos! :) I have a somewhat tangentially related question. Where are sports like climbing or swimming located on the cardio resistance training spectrum? I am asking because, after a knee injury due to bad form, I dropped weightlifting and have been doing bouldering (indoor rock climbing) instead of weight training. I am aware that it isn't the most effective way to actually gain muscle, but I was wondering how well of a job it does. Also I find it way more enjoyable than weightlifting so there's also that. (:
e8gj4jg84u stay in a deficit long enough and no amount of veggies will keep you from being hungry. Your body has other ways of signaling besides just stomach fullness.
Deep down we all know how to keep the weight off, and it sounds easy, but you don't know what's going on in someone's mind. Their mental state is the most important thing.
NEAT levels are why european exchange students balloon up when they visit the US. Europe is a much more walkable place than America, where we drive EVERYWHERE. So, it plays merry hell on Europeans waistlines when they no longer bike and walk everyday.
Hey picture fit, big fan, can you please share the research about how fast can you regain weight vs gain weight, as a previously obese person, whenever I lose control over myself on a vacation mostly, I tend to gain up to 10 pounds over the span of one week
Considering that those that regained weight had a naturally lower total energy expenditure that those already heavier, it might be easier to regain weight than gain weight from where you previously were. That being said, nothing beats staying consistent and actually keeping check of what you're eating and doing.
NOTES -Energy needs decrease with weight loss as we are losing mass that previously required energy to preserve -to continue losing weight you must reduce caloric intake further however this isn’t sustainable as it will lead to you starving yourself and reverting back to your old habits -Instead of focusing only on achieving an energy deficit, our attention is better placed on improving our energy needs, in other words, increasing our TDEE, total daily energy expenditure -This can be done through increasing our Basal Metabolic Rate (BMR is the amount of energy we need to survive on a daily basis) through increased muscle mass as muscle is very energy demanding -Increasing intake of foods that have a higher Thermic effect (TEF is the energy it takes to break down and digest the food we eat), protein has a thermic effect of 20-30% which means 20-30% of the energy provided from protein contributes to its breakdown and digestion, carbs have a TEF of 5-10% and fats only 3% -avoid long periods of heavy energy deficits -Increase exercise as a means of achieving a deficit once calories start getting to low, your calories can only be brought down so much
If you want to be fit and healthy forever then you need to change your lifestyle forever. Eat fruits and vegetables more and do exercise. Do this forever as a lifestyle. Do it little eveyday.
Quick questions does the 4 calories per gram of carb/protein INCLUDE the TEF? Also whats the TEF of Alcohol for those of use who like a small glass of whiskey before bed or glass of wine at dinner?
If my goal is to become stronger so what should I do? should I bulk or cut? what do you suggest? please help by the way your videos are amazing and very educative, thanks alot:)
Key to gain muscle,strength is not both eat maintenance+high protein and train =Lean gains there is a thing called pozitive nitrogen balance this is also what Athlean-x shows kcal deficit has been shown to reduce N balance aka gains however there is no significant difference between maintenance and bulk
Hey pictures fit been a fan. I wanted to see if you can do another "fat loss"video. I ask because my weight always fluctuates. My weight goes down and a couple days later i go up dramatically. And I don't even consume a lot of calories either. Thanks again for everything!
Just dont eat carbs and you will loose fat. The caloric deficit doesn't work you can eat 5000 calories in protein and you will not get fat you will just increase your muscle mas
It bothers me that you use pounds at one moment and then kilograms in another. Just put them both dude. Majority of your audience is probably American anyway
I have been going to the gym for a while. And i want to know what exercises build more muscle. There is the bench press, and then there is the dumbell press. Which one is more effective? And are there any more alternatives to other exercises that are more effective? Thanks.
I wouldn't venture much more tbh. And it would be relative to current expenditures. 500kcal for someone that has tdee of 2000 is very different to someone with a tdee of 3500.
@@PictureFit In relation, yes, definitely a huge difference, but in absolutes, this could be around 2-2.5kg of weight loss per month, that's quite a lot.
@@Hosenanzugtasche 2kg per month is quite modest in my books. But of course, 2kg for someone weighing 100kg is very different for someone weighing 65kg.
Catbus Driver the problem with anything less than 500 is there is very little room for error. All measurements will have to be dead on, labels correct etc. Anything less and you risk eating at maintenance on accident.
BMR changed in obese people after weeks on a low fat whole food plantbased diet (whole grains, legumes, fruits and vegetables). I don’t know if this would be to the same extend in non obese people but getting the unnecessary fat out of your cells should do the trick.
1,76 height, 58,8 kg, 15-30m cardio p/day and 15m weigths. I starting to gain muscles but i have belly fat( i eat 1600kcall per day)i dont know what to do.. how to lose belly fat? I have fat only there
A new view about food is our hormonal response to different types of food. All calories are not the same, Dr Fung says the concept of calories doesn't make sense when it comes to eating. Eating 2000 calories of green veg vs 2000 calories of ice cream have very different effects. Green veg won't make you fat no matter how much you eat. What's your opinion on this?
I have been a victim of a Yo-Yo effect and to be honest my body gave me a chance to maintain my achieved results for more than a year after my first extreme weight loss stopped but after that it hit me hard that I gained almost my first weight before I began dieting and working out . Now I am in a second journey to get rid of the weight I gained especially after I included resistance trainings to my workout but that fast weight loss I once achieved never happened again . Don't get me wrong here , I am still losing weight and building a lean body mass but the only thing is that the process isn't as it once was when I first started. To keep the long story , short : Don't mess with your body weight and don't give up on any effort once you reach to your goal because this trap will cost you so much. Stay consistent !
Great videos//this one is how I roll / in life ,.I love food .. so I do exercise most days .. to burn 🔥 it off .. plus I like to get body moving .. I planing to do more yoga now too as well as gym workout and more outdoor activities once I get a mountain bike again
I remember I had casually lost about 4Kg in 3 months, I gained them all in the rest of the year. (note that I'm just a bit overweight). Probably could not happen if I started exercising
He probably drinks a lot of water. Water fights the salt, speeds up metabolism which helps lose weight quicker. 2 bananas and an apple every day also helps. SERIOUSLY DRINKING 2 LITRES OF WATER EVERY DAY HELPS SOOO MUCH.i used to drink 500ml max and now 2l, its mad a massive difference
i use my elastic bands while watching these videos to burn a bit more calories, even if i went to the gym today.. this also helps me to improve recovery
Picture fit, it’s me Jules. I was banned from the discord because I changed my name and they said I was “unspecified” and I can’t get back in and I’m crying
I was the girl who had a binge eating problem. Talked with you last night and you said if I was your child you wouldn’t let me look at the scale. Please let me back in. I tried to dm a mod but the Clyde bot thing wouldn’t let me.
Thanks for your videos! I noticed you said that cardio is the best burning calories, and im not sure if this is entirely true. The reason cardio burns calories effectively is the increased heart rate, but it caps out at certain levels because its a generally steady activity. You can alternate the pace to spike the heart rate, true, but i think there are more effective ways to do it if you add weights to it. I dont remember if i read an article about a study done or if i heard it from Jeff Cavalier, but training methods similar to HIIT will take your heart rate up to the same or higher level as cardio and you will have to use additional energy to move weights. So your total energy expended during the workout would be the same or higher, plus you'd spend additional energy for recovery. I dont think you did a video about it (i think i saw most of your vids). But maybe this would he something youd be willing to look into
@@oscar61200 well, yes, potentially. Again, it largely depends on your heart rate during workout. If you dont go over 125 bpm (i think this is the minimum number, but i might be wrong), then you dont really burn that much. So it depends on your workout intensity. Think of strongmen. They are very fat, but also incredibly muscular and strong.
@@Beyondzworld yeah I see what you're saying but they're like that cuz they eat a lot and stay in that "bear mode" kinda how when people bulk they get stronger. Cardio is a great way to lose fat too though. It all just depends on the person but if I were to take someone who is obese I would want to make them lift weights first as that could be really good motivation since they will be getting stronger and if they're thrown into a cardio routine they will struggle and feel unmotivated but that's just one of many scenarios.
@@Beyondzworld also "burning fat" doesn't directly mean losing fat, I think Jeff Nipard made a video talking about that. Its hard to explain but when you're doing cardio, if youre doing high intensity type of work your body will shift to using carbs as fuel because fat won't do the job quick enough and running at lower intensities like a jog actually burns more fat than sprints simply due to the way that fat and carbs work as a fuel source
There is a classic rule in brosciense that cardio kills gains. Whats your opinion on this? How often and how much should we do cardio for maximum strength gains?
PictureFit: Get your....
Everyone: PROTEIN!!!!
Picture Fit:....errands done
:(
How to lose weight: diet and exercise
How to maintain weight : more diet and exercise
Kind of. Diff approach in said factors.
Sad truth
I eat around 2500 a day and I eat what ever i want even junk but i do intermittent fasting 16/8 , workout 3 days a week, get my daily protein intake and maintaining weight.
@yourlittle princess how are u alive
yourlittle princess I’m praying for you
I remember I had this problem for the longest time where I would lose and gain it all back and it wasnt until 2014 where I took 5 months to focus on healthy fat loss that i've been able to keep off the extra flab off pretty easily now for the last 5 years :)
JaxBlade did you do so with exercise? How much and what types of exercise? How much did you have to lose 5 years ago?
@@gregcarlson8438 watch his vids
Bruh I’m going thru this as we speak... started at 200lbs got all the way down to 150lbs now back to 190lbs but not the good kind 😤😭
@@basedsensei4841 how did u gain it all back? What changes did u do?
It was the Zoro training that did it
Who thinks PictureFit should upload more often?
Me!
Rafael Leão it depends
More videos would be great, but, PicFit maintaining that high quality and his own sanity takes priority of course.
As he's pointed out in earlier vids, he just gets some Ad revenue, sells some shirts and has a Patreon. He doesn't endorse products, sell supplements, etc. His fitness videos aren't as easy to make as just sitting in front of the camera and talking. Animation, even simple animation, takes more time.
So, yeagh, more content would be fantastic, but considering how much support PicFit gets and the time intensive production required for his videos, I think we should feel pretty happy.
I do have some ideas on this topic though. Always room to fine tune a formula. I'll share them in the near future PicFit. But again, I'm happy with the content production rate personally.
PictureFit That would be great, but take care of yourself first PicFit. We understand your style of fitness videos takes a lot more time to produce than just plopping down in front of a camera and talking. Quality over Quantity always.
kev ow Do tell what you think he got wrong
Hello! Nice to be back. How's everyone doing these days?
PictureFit Still doing my push ups :,)
Still drinking oreo milkshakes
Pls make a vedio on how to correct muscle imbalance (muscles on left side are little less strong than right side) pls reply
It depends
3 days in to cuttin :'(
Everyone wants to talk about losing the weight. No one wants to talk about keeping off. Thank you my man🙏🏾
TDEE - Top Dawg Entertainment Energy
vare fuentes25 😭😭😂
I shrugged off 8kg this year without any intense regime. I just walk more.
Probably worth adding that it isn't flat terrain
@@Larzsolicewhat a legend, instead of editing your comment, you just stamped another comment on it.
@@Larzsolice It's been a couple of years now. How's it going?
Your videos are amazing. Informational, entertaining and fun. What else could you ask from a health channel. Others should take note. Thanks for the hard work you put into these. Sincerely, a happy subscriber!
Appreciate the kind words and thank you for subscribing!
Thank you for not demonizing cardio like soooooo many influencers! People need to know doing both weights and cardio are best for optimal weight loss!
Have you finished those errands?
Never.
yes spongebob, i have finished with those errands.
I really needed this video. Was doing really well losing weight and just recently felt a little burnt out with the whole regimen
Hope it helped bud
PictureFit it does, I’m still struggling to get back on track but I’ll get there 👍🏽
The add at the beginning was for McDonald's, lol
Wow! This episode was information packed! Thanks for really digging into the meaning behind the acronyms we so often hear, but might not know intimately. Very useful.
Comedy was on point as always. Blue shirt guy chasing BMR in the hope of changing it, Nutritionists likely got a good chuckle out of that one.
Spaghetti leg guy fidgeting was hilarious. If I fidgeted at my desk like that I would worry I was having too much pasta in my diet, and my bones were turning into Linguini. One of the heretofore unknown effects of carbs on NEAT. :p
Spaghetti leg, hah! Thanks for the comment bud.
PictureFit Yup. Mo Funny, Mo Money. : p Again, another awesome vid PicFit.
Great video. Maintenance has always been a major issue for me. Thanks again 💪🦁
PictureFit should do a video on whether or not “I’m not fat I’m big boned” is even possible. Definitely make a reference to Eric Cartman from South Park.
Neat activities like doing laundry and mopping and sweeping helps me to maintain my weight by distracting me from being bored and eating more food but any activities that marginalize and take attention off of food work for me this way too
Nice!
Nice and very usefull video.thanks bro
My pleasure bud
1:05 That girl is back with the ice cream! 😂😂
Always!
These are some *NEAT* tips!
Nice.
Personally, I found that the best way to both lose weight and keep it off is to recondition yourself to "eat leaner":
1. Not soft drinks or the like with any calories in them.
2. Restricting calorie-dense foods to about one portion per day at most.
3. Not eating past the point of satiation.
With that I was able to lose nearly a third of my body weight with no adjustments to my completely sedentary lifestyle. I have since, on two occasions, only regained 20% of the weight I lost, and lost that weight again both times.
I've kept at it long enough that now saying skinny has become effortless.
> staying skinny is a worthwile goal
White man, please
wow , first i expected that it would be just another banal and pedestrian video , but this video cant have better explained this topic.
Great work...
It Depends...
I did a cut with intermittent fasting, definitely a simple way of keeping those cals down.
ramadan coming soon any tips with working out and fasting? like what time to work out when to do stuff what to eat?
@@sarmadghafoor1484 It doesn't matter when you work out,just make sure you don't over do it because you are starving during the day.
Sarmad Ghafoor haha I’m In the same boat as you, fortunately I live right by my gym so right after I break my fast I go to the gym, try the Keto Diet I’ve lost 38 pounds in only 2 months but I also combined it with intermittent fasting and never skipped 1 day at the gym. I’m trying to get that summer six pack 😎
Everyone reacts to fasting differently, but I'm not starving at all when I fast. My mind wants to eat, but there are no hunger pangs. I work out the same as when I eat normally and I don't see any change in my performance. YMMV.
@@Greg_Chock definitely, everyone is different, i lost 10kg within 3 months by eating clean(low carb, low fat, no alcohol) and lift my ass off 5 times per week. following program is too complicated sometimes so just be persistent and having self-control is good enough.
Picture fit, can you please make a video on drinking water temperature? Is it better to drink cold water or hot water?
5:35 lets do less of eating less
aka lets eat more :)
it depends on how you view it
Hey picture fit! Would be really cool if you could make an ultimate ab video! You have a few but they’re basic and the information all over online says a bunch of different stuff and I trust your information and advice above all. Info included in the video could be, how to tone/work upper, middle and lower abs, how long it takes to see results, how long it would take of ab inactivity to lose gains, how important working obliques are for a six pack, how to further improve visibility of abs once you’ve plateaued/what could help in getting further results and the like! Would be pretty awesome if possible :)
Do you already have abs or are you looking to get some?
@@oscar61200 I have a 4 pack that shows in good lighting if I'm flexing a little bit, I need to lose more body fat for them to be more visible but I'd like to shred them even further like the natural body builders and make it a 6 pack and maintain it.
I love your content. Would you please do a video on how to cycle between muscle strength and muscle endurance without losing size?
Best way to lose fat?
Lift heavy things.
cardio is a more effective way to burn fat. but lifting heavy maximizes results
There is no "best way" they are all just methods and techniques in how to lose weight/fat
@@Deviant69 have you done a hard leg workout? That shit is the best cardio you can do
You are absolutely correct! I am one of those people that lost weight from 180 lbs to 125 lbs(56.5kg). I have maintained this weight since december last year. I am a 5'8 male. You are the only one who actually talks about neat(i.e. moving or walking more). I eat a crap ton of protein(90-130g daily). I am not a body builder but i realize the significance of protein. Even though my diet is pretty shit sometimes, with walking, and eating high fibre foods to compensate, i can actually eat roughly 2000 calories and not gain weight. Obviously i walk a whole lot(15-16km a day), but it just further proves NEAT is crucial to prevent weight gain.
If i don't do any physical activity, my TDEE drops to roughly 1400 calories, and i start to see a gain in weight. So physical activity is super important.
Have you done any fitness research on the face reveal? A face reveal next video will surely inform me on my physical health.
Just kidding of course, great content once again.
How does one combat the lowering of BMR (Basal Metabolic Rate) that comes along with prolonged calorie restriction? Rarely ever see anyone mention this. Also, great video as always! :)
Could elaborate please? Your question is very interesting
You can’t it’s a mechanisms of your body that opposes to losing Weight
An effective dietary strategy to offset this is to look at your total weekly calories and to alternate between days with a bigger caloric deficit, a smaller deficit, some maintenance days and even some days where you eat a little more than you burn. In my experience this LESSENS the metabolic slow down that occurs with regular dieting. Here is an example:Let’s say you burn 2500 calories a day. You want to average 500 calories UNDER what you burn. That’s a total of 17,500 total calories consumed for the week. You want a 3,500 calorie deficit for the week (500 a day). Instead of simply eating 2000 calories every day, mix up your intake. Have some days be 1500 calories and have others be 2500 calories or 2000 calories. Ultimately the goal is to hit the same targets for the week.
It is inevitable for your metabolic rate to lower as you lose overall mass but the above strategy could help to reduce the adaptive response of the metabolism to the deficit. Having a very small deficit such as 50-100 calories etc. would also be best because this could give you more time to build muscle at the same time as losing fat (which is possible, especially in beginners), this could mean offsetting the weight loss of fat by an increase in muscle gain and overall body weight could remain around the same meaning your BMR would also. Just a few thought hope it helped!
Hey congratulations!! Its a celebration
As always, thank you for your informative and well researched videos! :)
I have a somewhat tangentially related question. Where are sports like climbing or swimming located on the cardio resistance training spectrum? I am asking because, after a knee injury due to bad form, I dropped weightlifting and have been doing bouldering (indoor rock climbing) instead of weight training. I am aware that it isn't the most effective way to actually gain muscle, but I was wondering how well of a job it does. Also I find it way more enjoyable than weightlifting so there's also that. (:
I was 160 pounds last year and after my ACL surgery I gained 60 pounds. I needed this video thanks. I'm gonna get to 150 even if it takes me 2 years
Good luck!!
Best wishes bud!
I think the hardest part of maintaining the weight is appetite and portion control.
I challenge myself to eat as much vegetables as possible :) No hunger here!
e8gj4jg84u stay in a deficit long enough and no amount of veggies will keep you from being hungry. Your body has other ways of signaling besides just stomach fullness.
I lost 30lbs and put on muscle from wrestling naturaly
daniel robles nice bro
Deep down we all know how to keep the weight off, and it sounds easy, but you don't know what's going on in someone's mind. Their mental state is the most important thing.
NEAT levels are why european exchange students balloon up when they visit the US. Europe is a much more walkable place than America, where we drive EVERYWHERE. So, it plays merry hell on Europeans waistlines when they no longer bike and walk everyday.
So I can't just live a normal life? Cant just eat like a regular person ever again. Nice, Now there really is no point. Always an uphill battle.
Hey picture fit, big fan, can you please share the research about how fast can you regain weight vs gain weight, as a previously obese person, whenever I lose control over myself on a vacation mostly, I tend to gain up to 10 pounds over the span of one week
You need to go to different kind of vacations then. When I go on vacation I lose 10 lbs, and I'm a thin person.
Considering that those that regained weight had a naturally lower total energy expenditure that those already heavier, it might be easier to regain weight than gain weight from where you previously were. That being said, nothing beats staying consistent and actually keeping check of what you're eating and doing.
Are you like an eating machine? How is that possibile
@@alessandromassimo5717 what, regular holiday eating
Marz Q i eat the same even if I’m on holiday... trying different food doesn’t mean you have to overeat.
"Get your errands done" I laughed so hard!
Yes, all the errands!
I lost 35 lbs and now I have to do both cardio and resistance training 😭😭
NOTES
-Energy needs decrease with weight loss as we are losing mass that previously required energy to preserve
-to continue losing weight you must reduce caloric intake further however this isn’t sustainable as it will lead to you starving yourself and reverting back to your old habits
-Instead of focusing only on achieving an energy deficit, our attention is better placed on improving our energy needs, in other words, increasing our TDEE, total daily energy expenditure
-This can be done through increasing our Basal Metabolic Rate (BMR is the amount of energy we need to survive on a daily basis) through increased muscle mass as muscle is very energy demanding
-Increasing intake of foods that have a higher Thermic effect (TEF is the energy it takes to break down and digest the food we eat), protein has a thermic effect of 20-30% which means 20-30% of the energy provided from protein contributes to its breakdown and digestion, carbs have a TEF of 5-10% and fats only 3%
-avoid long periods of heavy energy deficits
-Increase exercise as a means of achieving a deficit once calories start getting to low, your calories can only be brought down so much
You should Make a muscle gaining and weight loss app
With a metabolic reset, a diet break or a reverse diet we can also increase the bmr more than proportionally with the weight gain, I think.
Hey you should do a video on Water Fasting! I’m currently on day 7, while doing light calisthenics and using 10-15lbs dumbbells for my daily workouts
I actually ended it today because I went from 220.3 to 198.6 lbs
A J were u able to maintain it?
Zainab Obaidan yeah, then covid happened lol
Zainab Obaidan I went as low as 190, it changed my lifestyle
A J congrats! can u eat normally now? like are u gonna reverse diet or smth
If you want to be fit and healthy forever then you need to change your lifestyle forever. Eat fruits and vegetables more and do exercise. Do this forever as a lifestyle. Do it little eveyday.
Quick questions does the 4 calories per gram of carb/protein INCLUDE the TEF? Also whats the TEF of Alcohol for those of use who like a small glass of whiskey before bed or glass of wine at dinner?
CAN YOU PLEASE DO A VIDEO ABOUT DOING SPORTS AND LIFTING WEIGHTS TO KEEP YOURE MUSCLE MASS !!! THANK YOU LOVE YOURE VID
I agree
i also want.
CarlosElite10 I think he has
If my goal is to become stronger so what should I do?
should I bulk or cut?
what do you suggest?
please help
by the way your videos are amazing and very educative, thanks alot:)
Key to gain muscle,strength is not both eat maintenance+high protein and train =Lean gains there is a thing called pozitive nitrogen balance this is also what Athlean-x shows kcal deficit has been shown to reduce N balance aka gains however there is no significant difference between maintenance and bulk
PROLEAN -X yes there is. You aren’t gaining at maintenance unless you are completely new and have a large surplus of fat.
So, can fidgeting be a sign that you're harbouring a calorie surplus for that day?
Not sure if it's indicative of a surplus, but definitely more energetic.
Hey pictures fit been a fan. I wanted to see if you can do another "fat loss"video. I ask because my weight always fluctuates. My weight goes down and a couple days later i go up dramatically. And I don't even consume a lot of calories either. Thanks again for everything!
JohnJuan Martine might be water weight, my weight isn’t the same everyday either.
@@rtm22759 thank u for the feedback. Do you know how long water weight can last?
Physique reveal at 1 million sub?
Na
CUTTING SEASONNN
Oh yea!
Guys I need an answer, I'm a skinny guy and I wonder if I can gain weight and have cutting at the same time...is this possible?
How to keep the weight on once you gain it?
Just dont eat carbs and you will loose fat. The caloric deficit doesn't work you can eat 5000 calories in protein and you will not get fat you will just increase your muscle mas
It bothers me that you use pounds at one moment and then kilograms in another. Just put them both dude. Majority of your audience is probably American anyway
I have been going to the gym for a while. And i want to know what exercises build more muscle. There is the bench press, and then there is the dumbell press. Which one is more effective? And are there any more alternatives to other exercises that are more effective? Thanks.
500 isn't all that modest, that could lose you around 100g per day if I'm not mistaken.
I wouldn't venture much more tbh. And it would be relative to current expenditures. 500kcal for someone that has tdee of 2000 is very different to someone with a tdee of 3500.
@@PictureFit In relation, yes, definitely a huge difference, but in absolutes, this could be around 2-2.5kg of weight loss per month, that's quite a lot.
@@Hosenanzugtasche 2kg per month is quite modest in my books. But of course, 2kg for someone weighing 100kg is very different for someone weighing 65kg.
Catbus Driver the problem with anything less than 500 is there is very little room for error. All measurements will have to be dead on, labels correct etc. Anything less and you risk eating at maintenance on accident.
Just at the right time, my cutting phase Is almost finished
BMR changed in obese people after weeks on a low fat whole food plantbased diet (whole grains, legumes, fruits and vegetables). I don’t know if this would be to the same extend in non obese people but getting the unnecessary fat out of your cells should do the trick.
Btw tdee and bmr is usually 500 calories wrong allready
1,76 height, 58,8 kg, 15-30m cardio p/day and 15m weigths. I starting to gain muscles but i have belly fat( i eat 1600kcall per day)i dont know what to do.. how to lose belly fat? I have fat only there
So basically you cant keep your weight off
What did you major in? Curious because I will be attending university this year and this realm of science is what intrigued me the most
I'm not sure what they studied, but you might be interested in nutrition, dietetics, kinesiology, or sports medicine.
I agree. Thanks!
simple just do exacly the things you did to lose weight for all of time.
A new view about food is our hormonal response to different types of food. All calories are not the same, Dr Fung says the concept of calories doesn't make sense when it comes to eating. Eating 2000 calories of green veg vs 2000 calories of ice cream have very different effects. Green veg won't make you fat no matter how much you eat. What's your opinion on this?
I have been a victim of a Yo-Yo effect and to be honest my body gave me a chance to maintain my achieved results for more than a year after my first extreme weight loss stopped but after that it hit me hard that I gained almost my first weight before I began dieting and working out . Now I am in a second journey to get rid of the weight I gained especially after I included resistance trainings to my workout but that fast weight loss I once achieved never happened again . Don't get me wrong here , I am still losing weight and building a lean body mass but the only thing is that the process isn't as it once was when I first started. To keep the long story , short : Don't mess with your body weight and don't give up on any effort once you reach to your goal because this trap will cost you so much. Stay consistent !
When I want to lose weight I eat about 2000.
When I want to maintain I eat rougly 2600.-2700.
When I want to gain I eat roughly 3000.
can you do a vid on shmegma
😬
Just like run and don’t eat bad stuff lol
Great videos//this one is how I roll / in life ,.I love food .. so I do exercise most days .. to burn 🔥 it off .. plus I like to get body moving .. I planing to do more yoga now too as well as gym workout and more outdoor activities once I get a mountain bike again
I remember I had casually lost about 4Kg in 3 months, I gained them all in the rest of the year. (note that I'm just a bit overweight). Probably could not happen if I started exercising
I yhink that if you loose weigth you should start regainingit in muscle and bulk
Ooh, raise your NEAT levels not your NEET levels. Well damn, what am I going to do with all these Rainbow Dash figurines now?
MY Friend keeps Eating Chips and Candys, but He Doesn’t even get fat!
He probably drinks a lot of water. Water fights the salt, speeds up metabolism which helps lose weight quicker. 2 bananas and an apple every day also helps.
SERIOUSLY DRINKING 2 LITRES OF WATER EVERY DAY HELPS SOOO MUCH.i used to drink 500ml max and now 2l, its mad a massive difference
Where is my freaking cookie?
i use my elastic bands while watching these videos to burn a bit more calories, even if i went to the gym today.. this also helps me to improve recovery
Fasting FTW!
Although probably intuitive to many, a very informative and great video!
Picture fit, it’s me Jules. I was banned from the discord because I changed my name and they said I was “unspecified” and I can’t get back in and I’m crying
I was the girl who had a binge eating problem. Talked with you last night and you said if I was your child you wouldn’t let me look at the scale. Please let me back in. I tried to dm a mod but the Clyde bot thing wouldn’t let me.
Is this the same for a Teenager male of 15 years old.
Make a video on how to lose weight in your 40's...
Same things apply, more activity, good clean diet, and consistency
Thanks for your videos!
I noticed you said that cardio is the best burning calories, and im not sure if this is entirely true. The reason cardio burns calories effectively is the increased heart rate, but it caps out at certain levels because its a generally steady activity. You can alternate the pace to spike the heart rate, true, but i think there are more effective ways to do it if you add weights to it. I dont remember if i read an article about a study done or if i heard it from Jeff Cavalier, but training methods similar to HIIT will take your heart rate up to the same or higher level as cardio and you will have to use additional energy to move weights. So your total energy expended during the workout would be the same or higher, plus you'd spend additional energy for recovery. I dont think you did a video about it (i think i saw most of your vids). But maybe this would he something youd be willing to look into
Personally I like weights more as a method of losing weight because you build muscle thus you burn more calories cuz of the extra muscle mass
@@oscar61200 well, yes, potentially. Again, it largely depends on your heart rate during workout. If you dont go over 125 bpm (i think this is the minimum number, but i might be wrong), then you dont really burn that much. So it depends on your workout intensity. Think of strongmen. They are very fat, but also incredibly muscular and strong.
@@Beyondzworld yeah I see what you're saying but they're like that cuz they eat a lot and stay in that "bear mode" kinda how when people bulk they get stronger. Cardio is a great way to lose fat too though. It all just depends on the person but if I were to take someone who is obese I would want to make them lift weights first as that could be really good motivation since they will be getting stronger and if they're thrown into a cardio routine they will struggle and feel unmotivated but that's just one of many scenarios.
@@oscar61200 yea, it definitely largely depends on the situation and the person. I agree with you
@@Beyondzworld also "burning fat" doesn't directly mean losing fat, I think Jeff Nipard made a video talking about that. Its hard to explain but when you're doing cardio, if youre doing high intensity type of work your body will shift to using carbs as fuel because fat won't do the job quick enough and running at lower intensities like a jog actually burns more fat than sprints simply due to the way that fat and carbs work as a fuel source
There is a classic rule in brosciense that cardio kills gains. Whats your opinion on this? How often and how much should we do cardio for maximum strength gains?
Can you do a video on the benefits and science behind jump rope
For 5 months I was 244 lbs now I am 194 lbs I have one question how much I will need for other 40 pounds ?
Keep on working out at the gym or at home. Gym is more infected
But in the end of the day, it depends.
Big fan of your channel .....love from a fitness enthusiast from India ❤️❤️
Thanks for watching!
Picture fit is awsome!!!!
When you say you have to do cardio and weight lifting. Do you mean they both should be done on the same day?
You can, but it's not exactly necessary.
You also lost yoir dorito frame are you bulking
A bit more curvy around the corners.
Anisa, idubbbz gf, was told that you shouldn't "eat less" but do more.
Eat less do more. Thats it. LMFAO.
Thanks
Hey picture fit, how much muscle can you gain as a 14 year old?
*IT DEPENDS*
First to have gainzzzz