I know you probably get messages like this every single day, but I have to say thank you so much and keep doing what you are doing!! You have changed so many peoples lives and LITERALLY saved mine. I've lost 120lbs last year just by following your videos and meal plan from Onlymeal. You are amazing, please don't ever stop, you are an inspiration to everyone who watches you!!
@@SeriousKarol The only thing I see people have is a lot of excuses. You are really saying you don't have 1 hour somewhere in the day where you can do a work out? And you really saying you can't do healthy grocery shopping and home cook your meals? You really can't take more steps a day? If you want a very easy and quick solution, take ozempic for a few months. But hey, if you don't change your lifestyle the fat is coming back just as quick.
#1 Dr. Mike is 100% on point with the looking at yourself in the mirror, and appreciating the gains even if there is lots more to come. #2 Sticking with meal plans, and naturally learning to love it. How many of us _can't_ eat things we used to think were delicious? That's good.
I had the second one happen yesterday! Pretty stressful day and got a treat I haven't had for years that I used to love and it really didn't hit the same as it used to. Stress eating not ideal but interesting that I noticed the change in what tastes "good"
Lost 30 pounds over 4 months from only fat. Didn't think I could do it but it's all thanks to this one channel. Absolutely mission-critical information given in the most understandable way possible. Thank you man
My #1 why for me is exactly what you said…presenting a healthy role model for my kids. My #2 is to remain healthy as I age so I can enjoy life to its fullest.
I'm down 45lbs / 20kg since I started to make healthier meal choices, along with 3 days a week weight training. I am over 40 and I honestly feel better than I felt in my 20s
@@kakehavata weight loss was about 1.5 years, but getting fitter about 3 years, , building muscle is a life time journey. At least for me. Hope that clarification helps.
Same here. I’m 53 and in the best shape of my life. I had a substance abuse problem, was on heavy antidepressant meds, and was 30 pounds overweight. Weight training and distance running has made me strong and lean. For me the key has been to focus on consistency, taking a baby step and trying to make it into habit before taking another step.
@owen-trombone that is amazing! I wish you the best during your journey! Sustaining good habits is such a big achievement while dealing with mental health struggles.
My walking goal is between 15,000 - 25, 000 steps per day I have lost 16kg in 6 months I.m also seeing a dietitan this week to look at getting body fat down to 15% I'm eat plant base foods My sleeping hours per day is 4 - 5 hrs per night but I dont feel tired though out the day My Why - Im 56 years old looking to keep fit and healthy, so I can enjoy my life in retirement - as they say use it or you will lose it. Great video.
As someone who has severe sleep Apnea which was undiagnosed for all my life until late 2023, causing me to live a completely sedentary lifestyle. I can vouch that sleep is so important, been on a CPAP for just over a year, and only since then do I have enough energy to actually enjoy working out. Still on my journey but actually feeling good about it for the first time in my life! I never understood how people got energy after a workout until I got diagnosed and in therapy.
I never thought about my WHY before, until recently I went hiking with a group of people from different backgrounds. Everybody struggled at different rates while I was jumping around the biggest rocks in the trail with less noticeable effort than most folks. That made me appreciate the fact that I'm an active/healthy person who prioritizes working out and eating well, and I felt motivated to continue this path so I can be a good example to my kid 😄
My #1 goal is to return to playing soccer this year. I'm a BWS app daily user, couldn't be happier with the assistance I get from the app. BIG thanks to jeremy and team!
I'm 52 and started working out consistently 6 months ago. This has been the most fit I've been in my life and it's not based around vanity or ego like when I was younger. Sure, I do appreciate the compliments, but the root goal is to have a fit and clear mind and body. That has been the true confidence booster.
I think habit 6 should be preparation. If you are bussy during the day, make your meal(s) the night before or make a schedule of your meals. This way, you have mental clearity by not stressing what to cook each day and so you can easily grocery shop and keep variety in your meals
I'm down 8lbs since Christmas, simply by counting calories and making sure I meet my protein intake each day. I don't exercise much, if at all, and it feels perfectly sustainable for me. I will gradually start to include exercise, for all it's other benefits, and gradually increase my calories to suit, tracking everything all of the time. I want to lose another 18lbs, hopefully by the summer 💪
Keep it up! Keep in mind that going to the gym to do resistance training is likely to build up some muscle (important caveat: if you have no training experience), so if your weight loss begins to plateau, look at other metrics that this video mentioned (clothes fit). Good luck!
@@egocdif you can manage to walk 10-30 minutes after a meal or two every day, and then another 10-30 minute walk every day, your weight will come of faster. Good luck.
I work IT and I am the onsite guy that comes and fixes and replaces hardware. I never use elevators. I always take the stairs and I am the guy that gets up at 5 am to workout before work. This is how I get those little workouts in during the day. I am a recent subscriber and I have really enjoyed your content.
My goal last year was to lose weight. It quickly shifted to be more healthy overall. I've been tracking my meals daily for 393 days straight at this point. Lost 68lbs, hit my lowest weight in 15 years, blood pressure is ideal, and so on. As said in the video, the clean food I eat now is all I really enjoy. Once in a while a cheat meal, but even those are not terrible. Processed foods, candy, fast food are all unappealing to me now, and I'm fine with it. My 2025 goal is now to gain muscle. Much harder than I thought especially with eating clean. Im at almost 3,000 calories per day and struggling to gain a pound. Good problem to have, I guess. Your videos are insightful, and helping me along my journey.
Hey there, i'm curently actively changing my lifestyle. I used to be completely sedentary. Not moving much, eating so badly i'd die prematurely. I told myself that i can't be like that at 21. I have to so something with the body that god gave me. I don't want to be over 30 and realize that, i waisted my twenties. I want to develop my strength and building good habits to go out there and experience the world. I got myself to eat right and exercise. It's been a month and i haven't stopped. Not gonna anytime soon. Thanks for the tips man :)
This is really helpful Jeremy. Though I’m 100% sure I won’t be able to cover all these habits overnight (or for over a month), at least I was pointed to the right direction and goal. I know that small little adjustments everyday would eventually get me there. Thanks again for this video.
I joint a gym in 2000 and worked canging my aproach to food. I lost over 30 kg within 2 years and kept it of for 22 years. Two years ago i was diagnosed with bone deteriation in my hands. I got depressed and the meds i need to take are not making is easy for me. But i foun the app and this is such a good and easy way to monitor my food. My life is changing drasticly to a better way. I will reach my best body again this year. I an sure of it and i have Jeremy to thank for.
The first person you showed sitting down and referred to as the leanest people in the world, was on the sauce! Your content is for the average gym goer who is most likely going to be natural and cannot be compared to a shredded gym bro who's on multiple compounds.
Yup, I went to Japan and saw what a normal health society should look like. Hardly any obesity, and no super bulked up guys. Here in the US, I feel like I look skinny. Over there, I thought I looked athletic. We have an unhealthy mindset over here.
My initial goal is to build a healthy relationship with food and to ensure I'm getting enough protein daily, your app is definitely helping me on my journey. For me, planning what I'm going to eat for that day in the morning and plugging it into the app so that I don't have to think about what I'm going to eat is working a treat as I don't as easily succumb to the mind chatter of "just a bit won't hurt". If it's not on my list for the day, it's not going into my mouth. Thank you Jeremy.
My why of the year is to become my healthiest, strongest version. I want to challenge myself and live a disease-free life ahead so I can enjoy it to its fullest. Lastly, Thank you for inspiring us Built with Science and never stop posting videos XOXO
Love the app! Finally an app that combines tracking meals, workout and monitoring progress! I especially find the workout tutorials very helpful. It even has recipes for healthy eating - could do with more but I’m sure that will be added soon. I’m coming to the end of my free trial and will definitely purchase a yearly subscription
I'm booked to go riding my bike in the Italian Dolomites in July. My goal this year is to get leaner and stronger on the bike than I've achieved in previous years and to smash the climbs and be my own favourite super hero!
My #1 is feeling better doing everything and looking in the mirror with satisfaction. If I meet those goals the numbers are always good and I rarely have physical issues/injuries.
Amazing breakdown. My why to lose weight is to train for endurance sports and build resilience as a life skill. Started 10k as the first step along with 3x weight training.
Im a father of 2 with a very busy work schedule. My why is I have a bmi of 31.5 and want to be fit enough to run around with my children not just watch them. Its hard due to time and the lack of sleep because of young kids but im already down 6kg! And watching this video just boosts my confidence in what I am doing!
Hey jeremy! RISK FREE YOU SAY! well I signed up and then 14 days in...BAM! hitting me with the full ANNUAL PAYMENT! I didn't even start my plan because I was on holiday lol
This is such a scammy tactic used by companies, I didn't think you were like all the other fitness scammers, you have a great app and your stuff works! why the need to not help customers out with more flexibility. A great start would be to cancel your subscription during the trial easily.
I know I can do more so I'll do more💪 I've been working out at home for four years and have fallen short of getting my body weight percentage down but I will strive to make it this year, THIS year.
I've been watching your videos for a better partt of a year now. They have been influential to my weight lose and staying focused. I am now down 40 pounds 190, down to 150, and I am ble to mix my nerdy video game habits with working out and eating right (not healthy) ❤(I wish I could post a before and after on here lol.) But yeah thank you.
I know that I am capable of laser-like focus, consistent self-care, and maintaining an active lifestyle that feeds my need to be relaxed, confident, and see my own potential as a healthy and strong individual. Thats my why!
I want to reach my full potential: - I want to engage in regular movement to 8,000 steps per day - I want to weigh myself every day - I want to consistently go to bed at midnight - I want to have a consistent time for prayer, meditation, and reading the Bible either in the morning or the afternoon - I want to regularly apply for jobs until I land one I like
@@rickkriebel5229 let's change "I wanna" with "I'm gonna". Set a time, a date and what is it you want to achieve in details (more than one line) on that allowed time. I hope you can make it.
Since I have lost 10+ lbs recently I have become more confident and have better mood at home and at work. I don’t look at weight loss as wanting to lose weight to look good anymore, it’s more than that. I actually look forward to my daily walks and my 20-30 min dumbbell exercises. Looking good is just a bonus, the main part I love is how it’s making me feel and act, it’s become my lifestyle. I actually enjoy eating healthy and packing healthy lunches for work. Because I know that failure to plan is plan to fail (which I have done many times in the past).
As a personal annecdote for habit 2, I am the opposite. I do not weigh myself when on a diet and training plan and just stick to it for a given time. Around 3 months. And I get the results that I want because I noticed (at least for myself) that I get too confident when I see results. Even if it's just 3kg of weight loss I usually get too confident and cheat a little daily until I'm no longer following the plan. So this is a to each their own thing. I went from 260lbs to 180lbs on my first run. Then 120lbs to 180lbs on my 2nd with noticeably larger muscle size.
All I’ve done so far is meal prep on Sundays and found my ‘why’ - to be physically proud of myself (instead of disappointed). I can’t go to gym yet coz my wrist is injured but walk daily and have already lost 1kg in 2 weeks and feel much better and this all feels sustainable finally..
I think for me is changing my mindset why I workout. How I see it is I’m working out to help with functional purposes (e.g carrying groceries) I also notice to do activities/exercises you ENJOY doing it’ll make the whole process fun and won’t feel like a chore
Nothing beats walking 10k steps to help build a routine and discipline, it will snow ball to tracking calories, eating better, lifting will actually change your life it’s the best start
Some of the best strength gains I’ve had came from just keeping things simple. There’s even a book called Banned Spartan Rituals that breaks down how ancient warriors trained and maintained high testosterone naturally.
My goal has always been to be as fit as I can be and seeing where my ceiling really is (mental health and energy being a close 2nd) Recently it’s shifted some to be the example for my kids and loved ones. Amazing video, now time to fix my sleep
Love the daily movement and reaching steps. I do vacuuming entire house everyday in the morning to get my day start. I also cook every dinner, which is a lot of movement around kitchen. To top that , I run 45 min everyday!! That gives me 18000-20000 steps
My goal is to reach my full physical potential. I'm 32, have been working for over 12 years, and although I'm athletic and buff, I've never seen my peak body condition. I want to quit smoking completely, see my abs, and elevate my cardio to thrive in both Jiu-Jitsu and gym workouts. Most importantly, I want to be healthier and set a strong example for others.
I have been working out for a while but I recently decided I wanted to try track my calories, so I downloaded your app and it's honestly the best one I've used, yes it costs but the investment is worth it imo, my why is that I want to realise the potential of my body and I want to increase both my physical and mental wellbeing, in short I want my body and mind to be muscular and lean and combine that state of body and mind with the embracement of my natural inclination towards creativity and writing, while staying away from most social media and introducing myself back to myself , great video Jeremy 👌
I’ve made the same switch about food in my mind. I’m not looking for every meal of the day to give me a seratonin hit of salty, sweet, etc. Learning more about each food’s nutritional benefits, i can connect its consumption to my overall health and long term goals. I’ve never loved chicken, spinach, blueberries, and green tea so much in my life. And when I treat myself to a Double Double it’s all the more special.
Im 59 and currently 17% body fat. Aiming for 15% in 4 months' time, getting in shape for a holiday. I dont track calories, but I am monitoring my weight, and it's going down. I cycle to work as long as the weather's good, thats 20k or 12 miles per day. Weight training 4 days per week, plus walking the dog. I sleep 6hrs per night, caffeine does not affect my sleep. Typically I drink caffeine in the morning, but I can drink a large energy drink and fall asleep literally straight after.
For breakfast I’ll have Greek yogurt with 2 eggs and a cup of blueberries with chia seeds. Lunch a can of tuna with half an avocado, salad and an orange or apple. Dinner I have tofu with quinoa mixed with veggies. As for snack I usually have a slice of cheese with a quarter cup of pumpkin seeds
Most underrated calories burning activity - cleaning. You would be surprised of how many calories you burn if you vacuum clean, then mop your apartment (or house, which would be even more). Do this regularly - you burn calories and your home is squeaky clean.
Hi Jeremy just started to following you and of course I love your channel. I would love if you can bring a female over 50 to talk about menopause workout, weight gain etc. Big difference between ages. Thank you
Honestly I think Jeremy looks better than 95% of guys that are on gear. Way to go for him to be all natural and keep at it until he finally has an amazing physique. I’ve seen the progress over the years and if you read this well done man!!
There’s a book called Secret Testosterone Nexus of Evolution, and it dives into everything; nutrition, training, sleep, and mental focus. It’s the real deal, my life hasn’t been the same since.
If you’re vegan, great protein sources are lentils, beans, and soy. I normally have two protein shakes per day as well - one for breakfast, and one between lunch and dinner. It becomes especially important to be purposeful and count macros to hit that high protein goal
One thing I did was hook up my old PS2 and fire up some Dance Dance Revolution lol. I get my steps in so fast because I'm just trying to get better at the game and it doesn't feel or seem like exercise.
My why is to become more confident in myself and to be happy with who I see in the mirror, I want to feel proud of my accomplishments and I want to become the best version of me
If you are new to working out, don't set something unrealistic for yourself. Set your goal at moving. Whatever that is for you. Be walking, running, lifting weights, yoga, etc. Just get started. As you advance, then you can advance to more sophisticated monitoring. Again, only if this aligns with your life and your goals. But, whatever you do, get moving.
After my Ac1 resulted in levels of pre-diabetes range, i'm using that as my motivation to eat healthier. I didn't realize how much carbs I've indulged over the years. Now I aim for 30-45g each meal based on my dieticians recommendations.
My goal started in September ‘24 (42/M): I want to rip it on the mountain skiing, all day, and feel good and in control, secondly, I want to be there at the energy level my kids expect. Two pronged goal of selfish and selfless was helpful to get to where I am now. Skiied all day yesterday, and woke up not sore at all, just more motivated to do my strength training. These tips are truth, basically what helped me get in the best shape of my adult life.
I’m down 55 pounds (262 to 205) since mid November, I’ve been doing carnivore and intermittent fasting. Weight is stalling a bit now. Started going to the gym recently. But I’m not sure if it’s worth it with my current diet. I’m on roughly 1000cal a day. (9oz steak, 3 to 4 pieces of bacon and 2 to 4 eggs is my normal food for a day. The diet isn’t bothering me at all. Just not sure if I’m going to stop losing fat and just burn muscle.
16:00 I 've try to explain this to many people but for most it's a hard concept to grasp. At 56 my goal is to keep as much strength as possible for as long as possible.
I've started walking while watching my tv show, it really helps like if you're watching tv at night or in between for 1 or 2 hours it really takes care of my daily steps
One good tip about the walking you missed is to walk after every meal if possible. Research has shown that a ten minute walk after a meal is more beneficial to blood sugar control than a 30 minute walk at a different part of the day. Personally I have a super hard time losing weight even though I eat healthy and am very active. I'm retired at 42yo, and have been walking 20-30 minutes on my walking pad after most meals. I aim for at least 80 minutes total every day on my walking pad. I also run 3x a week at a low to moderate intensity, on top of my heavy lifting. I've been losing about a pound a week lately.
5:42 what I usually do to increase my steps and found it super powerful, is to walk a little but after each pray , and as I’m Muslim I have 5 prays , I would always have not less than 5 to 6 K steep just for from prays , the rest I usually done it at the gym , and congratulations you hit the 8 steps without doing any cardio 🎉!
I’m a pacer I pace around my apt at all times a the night and day 😂been doing 10 to 25K steps for like 🤔 11 yrs now saves time money 💰 and gas ⛽️ yet ☝🏾 I’ll usually do a 20 min cardio session 7 days a week upon rising on the bike or elliptical in our residential gym cutting maintaining or bulking doesn’t matter 🤷🏾♂️ baby! I definitely get in those exercise snacks since I work from home works every time! Thanks For Sharing Young Man “Jeremy” Much appreciated man keep em coming!😁💪🏾
I've been hitting the gym for about a year now consistently. I'm 41. I started doing upper and lower (with a day off between and switchex to push pull legs from reddit) and just trying to turn it into a habit and also to get more socialization. So far ive lost about 45lbs. I even broke a plateau i haven't broken since i was in my early 20s. I got below 240! I think at one point i was down to 232! I have to constantly remind myself not to "ego lift". That I'm doing it for me. And while it started out as just wanting to get out of the house and be around people and be a habit. Now i want to make it into a life style. Ive gotten compliments about how much ive changed physically and at first it really fucked with my head because i have been mostly stuck around 240lbs. But i notice how much more defined my arms are. How slim my waist is. How much better i feel. How poorly my clothing fits. And im a labourer by trade. I still struggle with sleep and diet but im not trying to rush it. I really had to get to a better place mentally to get here but i still had to START and turn it into a habit. I did start off with jetemys upper and lower routines but after a few months i realized i just needed ANYTHING (for me) to have SOME structure and not just wander at the gym. I really like being around pretty people and silently mentally cheering on other people who are where i started or worse. And don't get me wrong, pretty comes in all Shapes and sizes but it's usually not round like a deflated balloon. Still, every time i see someone like that, i an proud of them and wish they would keep coming. Thanks Jeremy. And to the others out there, just go with some plan and go until you miss being there. I feel an urge to go when im not at the gym for more that 3 days. Plus it sucks cause i lose progress fast. Within 2 weeks. I feel most of us at the gym, are proud of you who don't feel like you're in good shape at all for going, it feels so good to see you succeed like i feel i am. It's something to relate over.
Thought I was doing everything right with bulking, but I kept hitting plateaus. After digging deeper, I found some insane secrets in the book Banned Spartan Rituals, and now my strength, size, and energy are on another level.
I slap on my VR headset and do boxing, beat sabre, synth riders, or something like that. Super fun and I look forward to it, and it burns roughly 300 cal each time I do it for 30 minutes or so.
Do you plan on doing a reworked version of Upper / Lower soon? I’m trying to wait on you. I’ve been trying to draft my own and failing miserably. Still following your original PDFs.
I know you probably get messages like this every single day, but I have to say thank you so much and keep doing what you are doing!! You have changed so many peoples lives and LITERALLY saved mine. I've lost 120lbs last year just by following your videos and meal plan from Onlymeal. You are amazing, please don't ever stop, you are an inspiration to everyone who watches you!!
@@ericclavet058 120 lbs? Tf, how much did you weigh bruh?
1. 1:00 High Energy flux: leaner actual eat more, more exercise. Low intensity cardio
2. 5:48 Monitor your progess. Waist measure, bodyweight, nutrition, estimate calories.
3. 9:05 Quality sleep, consistent sleep, caffeine intake regulation, customize amount of sleep, power nap.
4. 12:52 High quality meals. Veggies , meat, fruits, whole grains
5. 17:00 Set goals, goal hierarchy
@@hanswurst9437 Yeah, every Habit video on the internet, forgets people have jobs and relationships.
@ SeriousKarol And kids.
@@SeriousKarol The only thing I see people have is a lot of excuses. You are really saying you don't have 1 hour somewhere in the day where you can do a work out? And you really saying you can't do healthy grocery shopping and home cook your meals? You really can't take more steps a day? If you want a very easy and quick solution, take ozempic for a few months. But hey, if you don't change your lifestyle the fat is coming back just as quick.
@@JaegerDreadful yup, y'all need to share your phone's screen time. If you have just 1 hour, you have an hour to go walking.
Victim mentality 😂
The bicep vein is staring into my soul
Thought I was the only one who noticed😂
I was more captivated by the adorable pup @0:13!😊
the effects of a low/lower body fat.
I came to comment section to check if someone has same thought as mine lol
#1 Dr. Mike is 100% on point with the looking at yourself in the mirror, and appreciating the gains even if there is lots more to come.
#2 Sticking with meal plans, and naturally learning to love it. How many of us _can't_ eat things we used to think were delicious? That's good.
I had the second one happen yesterday! Pretty stressful day and got a treat I haven't had for years that I used to love and it really didn't hit the same as it used to. Stress eating not ideal but interesting that I noticed the change in what tastes "good"
Dr. Mike, Jeremy, and Jeff cite their sources or, in Mike's case, he is the source. There's no ego just facts.
Lost 30 pounds over 4 months from only fat. Didn't think I could do it but it's all thanks to this one channel. Absolutely mission-critical information given in the most understandable way possible. Thank you man
My #1 why for me is exactly what you said…presenting a healthy role model for my kids.
My #2 is to remain healthy as I age so I can enjoy life to its fullest.
I'm down 45lbs / 20kg since I started to make healthier meal choices, along with 3 days a week weight training. I am over 40 and I honestly feel better than I felt in my 20s
how long did it take tho
@@kakehavata weight loss was about 1.5 years, but getting fitter about 3 years, , building muscle is a life time journey. At least for me. Hope that clarification helps.
Same here. I’m 53 and in the best shape of my life. I had a substance abuse problem, was on heavy antidepressant meds, and was 30 pounds overweight. Weight training and distance running has made me strong and lean. For me the key has been to focus on consistency, taking a baby step and trying to make it into habit before taking another step.
@owen-trombone that is amazing! I wish you the best during your journey! Sustaining good habits is such a big achievement while dealing with mental health struggles.
@ Thank you! Best of luck to you, too!
love how small youtuber like DR mike is getting noticed
now he wont be feeling lonely when riding his lambos
Or when he touches himself in front of his mirror after a shower. 😆
My walking goal is between 15,000 - 25, 000 steps per day I have lost 16kg in 6 months I.m also seeing a dietitan this week to look at getting body fat down to 15% I'm eat plant base foods My sleeping hours per day is 4 - 5 hrs per night but I dont feel tired though out the day My Why - Im 56 years old looking to keep fit and healthy, so I can enjoy my life in retirement - as they say use it or you will lose it. Great video.
As someone who has severe sleep Apnea which was undiagnosed for all my life until late 2023, causing me to live a completely sedentary lifestyle. I can vouch that sleep is so important, been on a CPAP for just over a year, and only since then do I have enough energy to actually enjoy working out. Still on my journey but actually feeling good about it for the first time in my life! I never understood how people got energy after a workout until I got diagnosed and in therapy.
Good luck man. Just being on the right path is the most important thing.
I feel you! diagnosed in 2011 here, and i still remember the feeling of having a really good restorative night sleep. Good luck to you
I never thought about my WHY before, until recently I went hiking with a group of people from different backgrounds. Everybody struggled at different rates while I was jumping around the biggest rocks in the trail with less noticeable effort than most folks. That made me appreciate the fact that I'm an active/healthy person who prioritizes working out and eating well, and I felt motivated to continue this path so I can be a good example to my kid 😄
My #1 goal is to return to playing soccer this year. I'm a BWS app daily user, couldn't be happier with the assistance I get from the app. BIG thanks to jeremy and team!
I'm 52 and started working out consistently 6 months ago. This has been the most fit I've been in my life and it's not based around vanity or ego like when I was younger. Sure, I do appreciate the compliments, but the root goal is to have a fit and clear mind and body. That has been the true confidence booster.
It’s never too late! That’s amazing , keep it up 💪🏼
I think habit 6 should be preparation. If you are bussy during the day, make your meal(s) the night before or make a schedule of your meals. This way, you have mental clearity by not stressing what to cook each day and so you can easily grocery shop and keep variety in your meals
I'm down 8lbs since Christmas, simply by counting calories and making sure I meet my protein intake each day. I don't exercise much, if at all, and it feels perfectly sustainable for me. I will gradually start to include exercise, for all it's other benefits, and gradually increase my calories to suit, tracking everything all of the time. I want to lose another 18lbs, hopefully by the summer 💪
most of it water, since you depleted your gylocen storage first, expect it to slow down the rate, but you dont have an unrealistic goal
@ The rate slowed down after the first week. The last 3 weeks have been a steady 1-1.5lbs each week.
Keep it up! Keep in mind that going to the gym to do resistance training is likely to build up some muscle (important caveat: if you have no training experience), so if your weight loss begins to plateau, look at other metrics that this video mentioned (clothes fit). Good luck!
@ I’m also tracking my body fat percentage 👍🏻
@@egocdif you can manage to walk 10-30 minutes after a meal or two every day, and then another 10-30 minute walk every day, your weight will come of faster. Good luck.
I work IT and I am the onsite guy that comes and fixes and replaces hardware. I never use elevators. I always take the stairs and I am the guy that gets up at 5 am to workout before work. This is how I get those little workouts in during the day. I am a recent subscriber and I have really enjoyed your content.
Thanks!
My goal last year was to lose weight. It quickly shifted to be more healthy overall. I've been tracking my meals daily for 393 days straight at this point. Lost 68lbs, hit my lowest weight in 15 years, blood pressure is ideal, and so on. As said in the video, the clean food I eat now is all I really enjoy. Once in a while a cheat meal, but even those are not terrible. Processed foods, candy, fast food are all unappealing to me now, and I'm fine with it. My 2025 goal is now to gain muscle. Much harder than I thought especially with eating clean. Im at almost 3,000 calories per day and struggling to gain a pound. Good problem to have, I guess. Your videos are insightful, and helping me along my journey.
Hey there, i'm curently actively changing my lifestyle. I used to be completely sedentary. Not moving much, eating so badly i'd die prematurely. I told myself that i can't be like that at 21. I have to so something with the body that god gave me. I don't want to be over 30 and realize that, i waisted my twenties. I want to develop my strength and building good habits to go out there and experience the world. I got myself to eat right and exercise. It's been a month and i haven't stopped. Not gonna anytime soon. Thanks for the tips man :)
This is really helpful Jeremy. Though I’m 100% sure I won’t be able to cover all these habits overnight (or for over a month), at least I was pointed to the right direction and goal. I know that small little adjustments everyday would eventually get me there. Thanks again for this video.
I joint a gym in 2000 and worked canging my aproach to food. I lost over 30 kg within 2 years and kept it of for 22 years. Two years ago i was diagnosed with bone deteriation in my hands. I got depressed and the meds i need to take are not making is easy for me. But i foun the app and this is such a good and easy way to monitor my food. My life is changing drasticly to a better way. I will reach my best body again this year. I an sure of it and i have Jeremy to thank for.
The first person you showed sitting down and referred to as the leanest people in the world, was on the sauce!
Your content is for the average gym goer who is most likely going to be natural and cannot be compared to a shredded gym bro who's on multiple compounds.
Most of the actors in the hero movies are on it too, and they lie and say they aren’t.
Yup, I went to Japan and saw what a normal health society should look like. Hardly any obesity, and no super bulked up guys. Here in the US, I feel like I look skinny. Over there, I thought I looked athletic. We have an unhealthy mindset over here.
My initial goal is to build a healthy relationship with food and to ensure I'm getting enough protein daily, your app is definitely helping me on my journey. For me, planning what I'm going to eat for that day in the morning and plugging it into the app so that I don't have to think about what I'm going to eat is working a treat as I don't as easily succumb to the mind chatter of "just a bit won't hurt". If it's not on my list for the day, it's not going into my mouth. Thank you Jeremy.
bro please make a video on how to fix muscle imbalances 🙏🙏
My why of the year is to become my healthiest, strongest version.
I want to challenge myself and live a disease-free life ahead so I can enjoy it to its fullest.
Lastly, Thank you for inspiring us Built with Science and never stop posting videos XOXO
Dr Mike is actually goated
Love the app! Finally an app that combines tracking meals, workout and monitoring progress! I especially find the workout tutorials very helpful. It even has recipes for healthy eating - could do with more but I’m sure that will be added soon. I’m coming to the end of my free trial and will definitely purchase a yearly subscription
DAMN Dr Mike pulling one of his gags even as a guest star, what a guy
😂 it was a funny one too
16:30 this is exactly how I feel. The food isn’t as delicious and restaurant food, but it makes you feel so much better 🙏🏼
Jeremy this is truly one of your best videos. Great job!
I agree, great video 😊
I'm booked to go riding my bike in the Italian Dolomites in July. My goal this year is to get leaner and stronger on the bike than I've achieved in previous years and to smash the climbs and be my own favourite super hero!
Love this so much!!! My why for this year, to to be confident and proud of my physical body and to finally learn to love myself!
My #1 is feeling better doing everything and looking in the mirror with satisfaction.
If I meet those goals the numbers are always good and I rarely have physical issues/injuries.
My why. To see what I am capable of achieving when I fully dedicate myself.
Being healthy so able to help people around me and being strong living a better life!!
Thank you!!
Hell yeah brother, share the positivity!
Great goal 💪🏼
Amazing breakdown. My why to lose weight is to train for endurance sports and build resilience as a life skill. Started 10k as the first step along with 3x weight training.
Im a father of 2 with a very busy work schedule. My why is I have a bmi of 31.5 and want to be fit enough to run around with my children not just watch them. Its hard due to time and the lack of sleep because of young kids but im already down 6kg! And watching this video just boosts my confidence in what I am doing!
Keep it up , having kids in the mix is no joke! 😂 I’ve got 3 so I know the struggle
@@BrysonPriceHealthAndFitness I literally work out at 8pm at night and 6am in the morning otherwise they are crawling all over me 😅
@@Back2BlackUK 😂😂😂
started 2 days ago at 302... down 5 lbs so far... thanks to Jeremy.going to stick with this and hit my Goal of 260 by June 1st!
Hey jeremy! RISK FREE YOU SAY! well I signed up and then 14 days in...BAM! hitting me with the full ANNUAL PAYMENT! I didn't even start my plan because I was on holiday lol
This is such a scammy tactic used by companies, I didn't think you were like all the other fitness scammers, you have a great app and your stuff works! why the need to not help customers out with more flexibility. A great start would be to cancel your subscription during the trial easily.
Love this!! Never heard this gentleman before, but he's got me inspired and onboard!
I know I can do more so I'll do more💪 I've been working out at home for four years and have fallen short of getting my body weight percentage down but I will strive to make it this year, THIS year.
I've been watching your videos for a better partt of a year now. They have been influential to my weight lose and staying focused. I am now down 40 pounds 190, down to 150, and I am ble to mix my nerdy video game habits with working out and eating right (not healthy) ❤(I wish I could post a before and after on here lol.) But yeah thank you.
One of the few TH-camrs who are honest about their BF %
That’s exactly what I was thinking 😂
I know that I am capable of laser-like focus, consistent self-care, and maintaining an active lifestyle that feeds my need to be relaxed, confident, and see my own potential as a healthy and strong individual. Thats my why!
13:26 is the classic Dr. Mike special lmao please have him more in your videos! He's super funny but knowledgeable
he is also a liar, not a big fan of him at all
@@12thMandalorian an example of a lie made by him?
@@12thMandalorian Everyone in the public space can be framed as a liar if you try hard enough
I want to reach my full potential:
- I want to engage in regular movement to 8,000 steps per day
- I want to weigh myself every day
- I want to consistently go to bed at midnight
- I want to have a consistent time for prayer, meditation, and reading the Bible either in the morning or the afternoon
- I want to regularly apply for jobs until I land one I like
@@rickkriebel5229 let's change "I wanna" with "I'm gonna".
Set a time, a date and what is it you want to achieve in details (more than one line) on that allowed time.
I hope you can make it.
@@rickkriebel5229 now change that to "I will"
love this video.. very informative. some i was able to do on my fittest years but i forgot. thank you so much.
Since I have lost 10+ lbs recently I have become more confident and have better mood at home and at work. I don’t look at weight loss as wanting to lose weight to look good anymore, it’s more than that. I actually look forward to my daily walks and my 20-30 min dumbbell exercises. Looking good is just a bonus, the main part I love is how it’s making me feel and act, it’s become my lifestyle. I actually enjoy eating healthy and packing healthy lunches for work. Because I know that failure to plan is plan to fail (which I have done many times in the past).
As a personal annecdote for habit 2, I am the opposite. I do not weigh myself when on a diet and training plan and just stick to it for a given time. Around 3 months. And I get the results that I want because I noticed (at least for myself) that I get too confident when I see results. Even if it's just 3kg of weight loss I usually get too confident and cheat a little daily until I'm no longer following the plan. So this is a to each their own thing. I went from 260lbs to 180lbs on my first run. Then 120lbs to 180lbs on my 2nd with noticeably larger muscle size.
Great video - a topic that is typically overly explained with no new nuances or value.
Yet here the video seemed to do just that, awesome content!
All I’ve done so far is meal prep on Sundays and found my ‘why’ - to be physically proud of myself (instead of disappointed). I can’t go to gym yet coz my wrist is injured but walk daily and have already lost 1kg in 2 weeks and feel much better and this all feels sustainable finally..
I think for me is changing my mindset why I workout. How I see it is I’m working out to help with functional purposes (e.g carrying groceries) I also notice to do activities/exercises you ENJOY doing it’ll make the whole process fun and won’t feel like a chore
A fantastic video. Thanks Jeremy!
Nothing beats walking 10k steps to help build a routine and discipline, it will snow ball to tracking calories, eating better, lifting will actually change your life it’s the best start
I always aim to be a better version of myself. And I will never stop no matter what!
Some of the best strength gains I’ve had came from just keeping things simple. There’s even a book called Banned Spartan Rituals that breaks down how ancient warriors trained and maintained high testosterone naturally.
My goal has always been to be as fit as I can be and seeing where my ceiling really is (mental health and energy being a close 2nd)
Recently it’s shifted some to be the example for my kids and loved ones. Amazing video, now time to fix my sleep
This is the perfect video for me right now, Thank you!
Currently stuck in a weight loss plateau- hopefully will lose some more. Reduced weight from 97kg to 81kg. Now stuck here for more than two weeks
How many steps per day are doing ?
@@BrysonPriceHealthAndFitness 12000
Love the daily movement and reaching steps. I do vacuuming entire house everyday in the morning to get my day start. I also cook every dinner, which is a lot of movement around kitchen. To top that , I run 45 min everyday!! That gives me 18000-20000 steps
My goal is to reach my full physical potential. I'm 32, have been working for over 12 years, and although I'm athletic and buff, I've never seen my peak body condition. I want to quit smoking completely, see my abs, and elevate my cardio to thrive in both Jiu-Jitsu and gym workouts. Most importantly, I want to be healthier and set a strong example for others.
I have been working out for a while but I recently decided I wanted to try track my calories, so I downloaded your app and it's honestly the best one I've used, yes it costs but the investment is worth it imo, my why is that I want to realise the potential of my body and I want to increase both my physical and mental wellbeing, in short I want my body and mind to be muscular and lean and combine that state of body and mind with the embracement of my natural inclination towards creativity and writing, while staying away from most social media and introducing myself back to myself , great video Jeremy 👌
I’ve made the same switch about food in my mind. I’m not looking for every meal of the day to give me a seratonin hit of salty, sweet, etc. Learning more about each food’s nutritional benefits, i can connect its consumption to my overall health and long term goals. I’ve never loved chicken, spinach, blueberries, and green tea so much in my life. And when I treat myself to a Double Double it’s all the more special.
Im 59 and currently 17% body fat. Aiming for 15% in 4 months' time, getting in shape for a holiday. I dont track calories, but I am monitoring my weight, and it's going down. I cycle to work as long as the weather's good, thats 20k or 12 miles per day. Weight training 4 days per week, plus walking the dog. I sleep 6hrs per night, caffeine does not affect my sleep. Typically I drink caffeine in the morning, but I can drink a large energy drink and fall asleep literally straight after.
For breakfast I’ll have Greek yogurt with 2 eggs and a cup of blueberries with chia seeds.
Lunch a can of tuna with half an avocado, salad and an orange or apple.
Dinner I have tofu with quinoa mixed with veggies.
As for snack I usually have a slice of cheese with a quarter cup of pumpkin seeds
Most underrated calories burning activity - cleaning. You would be surprised of how many calories you burn if you vacuum clean, then mop your apartment (or house, which would be even more). Do this regularly - you burn calories and your home is squeaky clean.
😂 another good way is kids. I’ve got 3 and my coworkers are always amazed at how high my step counts are
Hi Jeremy just started to following you and of course I love your channel. I would love if you can bring a female over 50 to talk about menopause workout, weight gain etc. Big difference between ages. Thank you
Honestly I think Jeremy looks better than 95% of guys that are on gear. Way to go for him to be all natural and keep at it until he finally has an amazing physique. I’ve seen the progress over the years and if you read this well done man!!
There’s a book called Secret Testosterone Nexus of Evolution, and it dives into everything; nutrition, training, sleep, and mental focus. It’s the real deal, my life hasn’t been the same since.
Now convince me this comment isn't marketing spam.
If you’re vegan, great protein sources are lentils, beans, and soy. I normally have two protein shakes per day as well - one for breakfast, and one between lunch and dinner. It becomes especially important to be purposeful and count macros to hit that high protein goal
One thing I did was hook up my old PS2 and fire up some Dance Dance Revolution lol. I get my steps in so fast because I'm just trying to get better at the game and it doesn't feel or seem like exercise.
Great idea! Love it 😁
18:18 Yes, that's exactly my main goal.
You're awesome!
My why is to become more confident in myself and to be happy with who I see in the mirror, I want to feel proud of my accomplishments and I want to become the best version of me
Wow you got 7 million subscribers, that’s quite a lot for a fitness channel
Great Video!👍
If you are new to working out, don't set something unrealistic for yourself. Set your goal at moving. Whatever that is for you. Be walking, running, lifting weights, yoga, etc. Just get started.
As you advance, then you can advance to more sophisticated monitoring. Again, only if this aligns with your life and your goals.
But, whatever you do, get moving.
Jeremy is the best.
After my Ac1 resulted in levels of pre-diabetes range, i'm using that as my motivation to eat healthier. I didn't realize how much carbs I've indulged over the years. Now I aim for 30-45g each meal based on my dieticians recommendations.
My goal started in September ‘24 (42/M): I want to rip it on the mountain skiing, all day, and feel good and in control, secondly, I want to be there at the energy level my kids expect. Two pronged goal of selfish and selfless was helpful to get to where I am now. Skiied all day yesterday, and woke up not sore at all, just more motivated to do my strength training. These tips are truth, basically what helped me get in the best shape of my adult life.
I’m down 55 pounds (262 to 205) since mid November, I’ve been doing carnivore and intermittent fasting. Weight is stalling a bit now. Started going to the gym recently. But I’m not sure if it’s worth it with my current diet. I’m on roughly 1000cal a day. (9oz steak, 3 to 4 pieces of bacon and 2 to 4 eggs is my normal food for a day. The diet isn’t bothering me at all. Just not sure if I’m going to stop losing fat and just burn muscle.
16:00 I 've try to explain this to many people but for most it's a hard concept to grasp. At 56 my goal is to keep as much strength as possible for as long as possible.
I'd like to see more discussion around women's fat loss and nutrition.
I've started walking while watching my tv show, it really helps like if you're watching tv at night or in between for 1 or 2 hours it really takes care of my daily steps
my goal is to be more comfortable with my body, being confiddent with what i can and cannot wear. Also, to be someone who can discipline them selves.
Jeremy is the only fitness content creator which i completely trust
One good tip about the walking you missed is to walk after every meal if possible. Research has shown that a ten minute walk after a meal is more beneficial to blood sugar control than a 30 minute walk at a different part of the day.
Personally I have a super hard time losing weight even though I eat healthy and am very active. I'm retired at 42yo, and have been walking 20-30 minutes on my walking pad after most meals. I aim for at least 80 minutes total every day on my walking pad. I also run 3x a week at a low to moderate intensity, on top of my heavy lifting. I've been losing about a pound a week lately.
A pound per week is a good pace! Keep it up 💪🏼😁
5:42 what I usually do to increase my steps and found it super powerful, is to walk a little but after each pray , and as I’m Muslim I have 5 prays , I would always have not less than 5 to 6 K steep just for from prays , the rest I usually done it at the gym , and congratulations you hit the 8 steps without doing any cardio 🎉!
I’m a pacer I pace around my apt at all times a the night and day 😂been doing 10 to 25K steps for like 🤔 11 yrs now saves time money 💰 and gas ⛽️ yet ☝🏾 I’ll usually do a 20 min cardio session 7 days a week upon rising on the bike or elliptical in our residential gym cutting maintaining or bulking doesn’t matter 🤷🏾♂️ baby! I definitely get in those exercise snacks since I work from home works every time!
Thanks For Sharing Young Man “Jeremy” Much appreciated man keep em coming!😁💪🏾
Going to try this
Great video
Thank you ! This video is very clear and simple. Very helpful !
Could you please make a video about weight lifting vs Pilates ?
I've been hitting the gym for about a year now consistently. I'm 41. I started doing upper and lower (with a day off between and switchex to push pull legs from reddit) and just trying to turn it into a habit and also to get more socialization. So far ive lost about 45lbs. I even broke a plateau i haven't broken since i was in my early 20s. I got below 240! I think at one point i was down to 232! I have to constantly remind myself not to "ego lift". That I'm doing it for me. And while it started out as just wanting to get out of the house and be around people and be a habit. Now i want to make it into a life style. Ive gotten compliments about how much ive changed physically and at first it really fucked with my head because i have been mostly stuck around 240lbs. But i notice how much more defined my arms are. How slim my waist is. How much better i feel. How poorly my clothing fits. And im a labourer by trade. I still struggle with sleep and diet but im not trying to rush it. I really had to get to a better place mentally to get here but i still had to START and turn it into a habit. I did start off with jetemys upper and lower routines but after a few months i realized i just needed ANYTHING (for me) to have SOME structure and not just wander at the gym. I really like being around pretty people and silently mentally cheering on other people who are where i started or worse. And don't get me wrong, pretty comes in all Shapes and sizes but it's usually not round like a deflated balloon. Still, every time i see someone like that, i an proud of them and wish they would keep coming.
Thanks Jeremy. And to the others out there, just go with some plan and go until you miss being there. I feel an urge to go when im not at the gym for more that 3 days. Plus it sucks cause i lose progress fast. Within 2 weeks. I feel most of us at the gym, are proud of you who don't feel like you're in good shape at all for going, it feels so good to see you succeed like i feel i am. It's something to relate over.
I eat a lot, and I'm also a snacker. I learned that my snacks could only be high fiber/high protein. Lower in the other macros.
Ngl I like your videos more than the content its just satisfying
Thought I was doing everything right with bulking, but I kept hitting plateaus. After digging deeper, I found some insane secrets in the book Banned Spartan Rituals, and now my strength, size, and energy are on another level.
Jeremy i have bought your BWS plan but i am lacking motivation. Tell me something that will motivate me and stay with me in all my gym sessions❤
"fat people report eating only 2300 calories a day!!!" anyone who has watched secret eaters will know why that is
I slap on my VR headset and do boxing, beat sabre, synth riders, or something like that. Super fun and I look forward to it, and it burns roughly 300 cal each time I do it for 30 minutes or so.
That’s a really good idea 😁
Do you plan on doing a reworked version of Upper / Lower soon?
I’m trying to wait on you. I’ve been trying to draft my own and failing miserably. Still following your original PDFs.