Thank you for not shouting in an attempt to grab our attention. I found your calm delivery refreshing compared to everything else out there on youtube.
I recently lost about 5kgs and can confirm that walking and a calorie-conscious, high-protein diet is a simple and effective combination to add to your daily routine
@FirstLast-cb3nt I started sometime in April and commented on this video within the first few days of it being uploaded, so I would say it took me anywhere between 30-45 days. Everyone's body is different though, and I wasn't doing anything too intense. Some weights, the previously mentioned diet and an average of 12k steps a day.
I’m 63 and have been bodybuilding since 1975 and was a US Army Master Fitness Trainer for 11 years. You said something most people don’t admit, weight lose is cyclical! No one remains at their preferred weight because of everything you mentioned, especially motivation! Excellent video great tips!
Now try to explain this to young males. Since it's something females learn due to having a menstrual cycle which teaches them early on that yes, weigh changes are cyclical and natural and impossible to be avoided but then comes Instagram with fitness pics and guys looking at it and trying to force themselves and their females to achieve the impossible of having precisely the same wiegh all the time. I would say, we need more masculine influencers to explain to males what reality is like in this department. And I would say we need it urgently since we have premature anabolics overuse deaths on increase, masculine anorexia data on increase, depression due to distorted bodily self-image among young males. You name it, I have seen these data going through the roof recently in a manner that we haven't seen them in boys and young males for last 40 years or more. What in the past was a fraction of issues limited to maybe 2 critical years of a feminine puberty period, nowadays seems to be turning in a long-term syndrome of body-image related mental issues in young adult males. And given your military experience I would say, we do have a serious issue. If army needs mentally healthy males with a healthy attitude to their own body, sadly we are running out of them at a light speed. Maybe even army could do something about it? After all young males do admire soldiers, sporty guys, body builders. High time for some mass cale informative action from guys in such fields maybe?
Congratulations! Progress not perfection. It's not about yesterday's failure, it's about what you will do today to be a better you. Formerly Stage 3 Obese, normalized weight for 40 years.
SO MUCH THIS! I'm so far down about 25 kilos in the span of a year, with 20 of them since november. No special programs, no special workouts, no fitness-industry bullshit, no special list of foods that are bad/no-foods. Just the "simple" process of minding how many calories I shove into my gob every day and staying in a calorie deficit. Of course, as many of us know, it's simple in theory and fairly hard in reality. But it IS doable, and it DOES take time. Motivation is garbage, discipline is everything. And it IS ok to hit a speedbump and faceplant a large cheeseburger or two along the way. It's a minor setback, not the end of the world.
Thank you. if you wanna lose weight. cut your calories. Go with somewhat of 1000 cal a day. Do it with the food you like. Its ok, to eat meat or sugar stuff. just stay low with calories. These videos are stupid. if you cut calories you are on an defcit. Everything becomes harder. you cant sleep, you get a bad mood. you should do the as less as possible. Best lay on the couch all day. the more you move the more hungry you get. Sport is the most stupiest thing to do if you eat less, it only makes it harder. you cant get fit without eating. If you reach your goel and you start slowly eating more, than ist time for sport to avoid a gaining again. To lose weight with sports takes more time and you have to avoid eating even more. How should someone beeing fat and lazy m,odivate himeself to do sports and stay hungry, and that at the same time. you did it right. you have a strong disciplin. congratulation.
@eve-llblyat2576 The recommended calorie intake is around 2000-2500. For most people, 1000 a day would be hard. No wonder you are experiencing those symptoms, it's just way too much. To keep that up, you'd actually have to cut out every piece of junk food cause a single chocolate bar would be taking around 1/5th of your daily calories.
@@PandaCake978 still takes 4 months for 10kg-15kg with 1000-1500cal with a normal 2500cal. Imagine a guy who wants to lose 30 kg. But maybe someone who is fat would expirience less of those symptoms because they have more reserves. (Angus Barbier 1966- 382 days with 0cal) I mean after 4 month i had 70 kg with a hight of 1,80m. Could have stoped earlyer. But i waited till i had the opportunity to start with spots again.
@@eve-llblyat2576 The problem with being on 1000 cal a day is that it both makes me EXTREMELY cranky to be around, and that in the long run it's not sustainable for me. I've tried that route before, and....wellp, I flew up 10kg when I started eating "normally" again. No, my weightloss-journey is a long haul. My goal is 105kg by the time I'm 50, which happens in march 2026. I'm aware that dropping 60kg is doable within a year, but I also want to live without going strong urges to start Axing questions in a convenience-store because some muppet Karen blocks me in with her cart. Currently I'm at about 1500 to 1800 cal a day, and my progression is just fine and manageable. For me. Which is what counts, again: for me.
Solid advice, people often overlook the fact that the lifestyle change is the most important part, rather than x amount of weight lost. Like you say it will always come and go, holidays, time with family, celebrations etc. Not worth sacrificing most of the fun in life just to stay at whatever your chosen weight is, for the average person anyway. Great video as usual.
this is so simple, so honest and so efficient man. Like no bullshit video, not boring, OMG, like I really like this guy now. No crap, no pom poms, just simple, implementable truths. THANK YOU man
Love the humour and confidence not trying to sell your program only. I'd buy from you just because your not trying to push a sale! Now subscribed cause you deserve it
It truly baffles me how simple it is and how the general population have no idea. We should be taught the basics in school. You want to fix the fat crisis, then educate people. The best rule to live by is to not put the weight on in the first place. A good way to monitor this is to weigh yourself often, so it's not a surprise. That 5kg didn't happen overnight. Just like a desease, if you pick it up early, it's far easier to deal with.
Technically it boils down to those only. Eating less and moving more. And the challenging part is figuring out those two and implementing it in your daily life. Oh yeah and almost forgot time, it seems like if something is not instant it is not appealing anymore for the mass.
You're the most real person I've heard say it as it is, i really enjoyed listening to it, and it was more motivating than all the fluffy stuff others say about health and fitness.
i love that you dont force anyone to take so many steps, to do this or that, to cut calories down to a certain number, you just tell us to use our legs whenever we can, that nothing is an obligation. thanks for this! ❤
Perfect timing, a little get real with James with my morning coffee. Appreciate every bit of content you put out here. Thank you! Loving the academy, and my program. 💪🏻💪🏻
Lost 12kg in 9 weeks doing these simple, easy things. The scales are still moving in the right direction because the changes are now habits looking forward to seeing where I can take it! Thanks for the video.
It's so refreshing to hear the truth from a personal trainer who knows what they are talking about!! I've been a PT for 10+ years and have been around so many chumps who spin people lies and don't give their clients the respect that they deserve or the results that they want. That kind of poor service has now infiltrated the Internet in the form of juiced up fitness influencers who are all about the likes and bs their way to millions of subscribers. James you are keeping it real and I respect you for that. Great humour too!!!
I made a great personal decision in my life when I hit the bell button on your channel. You know how to keep it real, and always to the point. Well played.
This video is amazing!! I am a man that weight in at 150kgs 3 years ago and today i am 90kgs, 90% of my journey was walking more take the stairs not the elevator and so on (Heavy bag boxing training was also a huge thing in my training) but that mentality change to not be lazy is probably the best thing u can accomplish start with small stuff like James says walking take the stairs just input little things in ur normal daily life and u will get to your end goal it took me 3 years to lose 60 kgs and the most important thing i am not done more active then ever its truly amazing .... Fantastic video James!:D (Find the diet that works for you)
I walk everywhere, everyday. Don't have a car! Haven't had one in 8 years. But, walking doesn't work for me. Doesn't matter how much I do it. Still need to lose around 6kgs
totally agree with the cyclical, esp if you decide to 'enjoy' a holiday. Just beenthrough little slump and on the way up, especially with my diet/sleep/exercise. Cheers for the positive vibes James
Advice about walking a lot is golden. Most people will burn more calories walking to the gym (instead of driving etc.), than actually doing strength training. Strength training is low work rate activity until you're really big and strong, doing some more advanced workout routines.
I lost 8 kg in the past 2.5 months, currently it's the middle of august and I'm planning to maintain this weight to the next summer. 3:00 I know I'm most likely going to gain some weight throughout the year, but hopefully it will be maximum 1-2 kgs maybe if I aim to completely stay at my desired weight.
I walk 11 miles a day in my job and my weight near enough says the same. I eat 2 meals per day and don't over eat. My diet isn't great but it's not bad either. I don't drink or smoke. I'm 5 foot 10 inches and weight 12st 13 lbs. You can't out walk a bad diet but disclipine in everything you do is key!
Honest question: - imagine you successfully lost 5kg of fat (possibly quite slowly) - imagine (as James said) life happens and you regain those 5kgs of weight (possibly quite quickly) - all this time you have been exercising, consuming adequate amounts of protein, etc. => Is it to be assumed, that part of this 5kg weight gain will be muscle? Or could it be a thing, that the body "just sprung back" to the previous (=higher) body weight set point and all of those 5kg are just fat and there was no positive impact onto your muscle mass? Theoretically I would assume the first option. If so: Wouldn't it be somewhat more acceptable to go through these cycles, if every time you regain, there's some muscle gain to it, as well?
I eat a lot. Every day. Well, almost every day. I have a very simple rule that allows me to have complete control of my weight. Bulking: I eat a lot 7 days a week. Maintaining: I eat a lot 6 days a week, and fast for 1. Cutting: I eat a lot 5 days a week, and fast for 2.
I would add that thing like diet changes to taking things like small amounts of extra virgin olive oil can be massively effective in suppressing appetite also working on gut health with probiotics.
Great advice James! One of the biggest things that have helped me lose weight has been a custom meal plan from Next Level Diet. I use it every week and I love it!
I love this video. All these calories do add up! In terms of human evolution walking upright saved no more calories in an entire year than would be obtained from consuming a single packet of chocolate biscuits, yet through hundreds of thousands of years that saved energy created us. While we're clearly not talking about hundreds of thousands of years, the combination of a change in attitude, perseverance and burning an extra half a calorie multiple times a day might all add up to being just what you need to maintain or lose the weight you want while also keeping your fitness levels up.
all calorie calculators gave me a maintenance calorie amount over 2k , when im a 5'5 woman. I was not losing weight on that trying to acheive a deficiet. I added a rough estimate of my body fat percentage to that and it ENTIRELY changed to what seemed more correct. Now body recomposition is working alot better. So i think it might be messing people up a bit by not taking body fat percentage into account. theres no way that me on a deficit is 2100
Omg I love your videos so much hahah… Thank you for saying gaining weight isn’t a problem and that weight is cyclical 😭 I’ve been trying to lose fat and it’s taking too long (been 6 months) because the self control part is hard when I’m at someone’s house with chips and cookies, so I end up gaining and losing and gaining. Yesterday I was my highest weight ever (probably some bloat in there, only 3 pounds more than when I started). But still, it’s just crazy how I used to never worry about food, I would actually forget to eat regularly, and was always a decent skinny size, and now when I’m in a ~200 call deficit most days (I know it should be more but I’m 4’11” 120 lb female, theres no way I’m happy eating 1300 a day so its more like 1600, maintenance is 1800), and then one day I can not exercise and eat some cookies and at someone’s house and all of a sudden I gained weight 💀 so annoying… But I definitely haven’t been walking enough (i work from home). I know they say slow and steady wins the race but I might just go really hard this week, and by hard it just means treadmill everyday to burn 300 cals (calculated by MET score so it’s legit) so I can eat 1600 a day and hopefully still burn something at the end of the day. I am gaining some muscle definition so it’s not all for nothing but like who knew it’d be so f*cking hard to lose 5-10 lbs… anyways, that’s my rant for the day, thanks for listening if anyone did. I needed it haha. Edit: I also strength train 2x week
I lost 5kg on my journey to get to a healthy weight so far. I've been walking, doing some light weights, and tracking my food intake. Every kilogram has been a goal! Doing it 1kg by 1kg feels more rewarding and sustainable
Down 20kilo since 2021 I've been up and down the same 10 pounds for the last year essentially and finally feel like I'm getting into the right mindset to actually keep it going this time. Lose 1kilo 5 times but in my case I need to lose 5 kilos about 4 more times.
Great advice. I'm of an age where trying to lose some belly fat is tough (I'm 68 on Wednesday). But trying to be realistic and lose a little and just keep going. I'm a keen cyclist, so I don't like looking pregnant in my lycra shorts and jersey.😟Thanks for the motivational tips.
great insight, actually valuable. it is true, although hard to swallow, that success just is cyclical. sometimes, despite efforts and wil, we just can't help but fail... and it's really not that bad.
So far I have lost 32kg, I was 130kg in middle of May 2024 and as of the start of September I am 98kg, lets call it 32kg lost in 16 weeks, I was averaging 2kg loss a week, all I did was walk a lot and not each junk, I am 55 years old and 6ft. I was working on burning 3800 to 4000 calories a day, I was consuming around 1500 to 1800 calories a day, the exercise was basically walking 13000 to 15,000 steps, I was not able to do this in big goes instead I would do 4 to 5 smaller walks to get there, I did weights 4 times a week but this was light weights nothing to heavy with the focus on burning calories not lifting heavy, rep range was 10 to 15 and I was only doing say 6 to 8 sets per muscle group. I still want to lose another 5kg to get around 93kg, the best part is I have gone from wearing 5XL clothing to XL. My diet was mostly protein, i would have a cafe late around 6am, another around 1pm, dinner around 6pm which was around 1500 carlories, so yes only eating once a day.
I'm glad I'm not the only one that can gain weight seemingly at 3-4x the rate as losing it. Sometimes I feel like I can gain 1kg just by _looking_ at a pizza.
Dang. I have lost 5 of those suckers over the last year! (25kg). It's kinda crazy to actually see it like that, and that's only 5kg. Still got a ways to go but that definitely helps me appreciate my progress a bit more. 👍
I have recently lost 5kg of fat thanks to Nafld scaring the life out of me and pushing me to exercise. When I found out I'd lost 5kg It's encouraging but it not sounding like much took the wind out of my sails. This video has gave me that back and I intend to not stop till I hit my goals thank you for this video. ❤
i lost 8.6 KG over the last 6 months or so. and for the first 5 months, the only thing i changed was my diet. i was eating a lot of pizza and other take out. now i just cook at home and eat healthy. i wasnt quite fully happy with the results, so the last month i have added walking, pushups, crunches, leg lifts and pull ups to my daily routine, and in the last month i probably lost 3 of the 8.6 KG. which seems to be a much better rate.
It's crazy that by people saying just walk 10k steps has sparked a hobby in me and I'm reaching 25k a day and enjoying it all.. fucking hate running but walking is a bliss
I really always fall short from calorie deficit.I think because of lack of self control especially to foods.My kilo always like up and down,then as it down overtime I realize I just gain weight
Hey, I've noticed your calculator asks for the bodyweight, but not for the estimated fat percentage? How much fat you're carrying should affect your maintenance calories, shouldn't it? And thanks for the video and being so down to Earth man.
"You're now someone who takes the stairs given the opportunity, aka - you're not a lazy fuck" lmao, I concur. Not being a lazy fuck is THE #1 strategy to lose weight and become healthy.
We have the food industry who prioritise profit over health of individuals learn who your enemy is and get educated about their sly methods to extra money with no consideration to peoples health in most cases ! Attack this issue 3 ways! 1: Get educated on foods and suppliments 2: eat clean unprocessed food. 3 exercise consistently. These will put your own health back in your hands😁
If youre sedentary and eat in an unplanned way; Eat better, half your calories, walk enough to increase your daily calorie consumption by 50%. Thats weight loss. Intermittent fasting helps. Then do resistance training to prevent muscle wastage. Easy.. well not easy.. many things you enjoyed related to food will be lost. However you realise you dont need that much food, and the cravings fade. Eventually hunger and food become unrelated. People treat food like entertainment and relief from boredom.. you will need a new hobby. I lost 17kg at 10kg per month.. it can be done.
For me when I want to lose weight, I just drop breakfast and fast until lunch. Try not to snack but if I'm in my eating windows during the work week then I don't get too phased. Works for me, I dropped 10kg and got to around 18% body fat (if you give a fuck about that) without working out. If anything I found working out made me so hungry I found it difficult to stay the eating course.
Thank you for not shouting in an attempt to grab our attention. I found your calm delivery refreshing compared to everything else out there on youtube.
Yeah it's nice to not be screamed at
Damn mate, no need to go at Coach Greg like that 🤣🤣🤣🤣
@@madarasafBUY MY FRIGGIN COOKBOOK
also love his straight to the point no bs approach. Not dagging the video out to 10 mins long just to get monetization
I recently lost about 5kgs and can confirm that walking and a calorie-conscious, high-protein diet is a simple and effective combination to add to your daily routine
How long did it take you
@FirstLast-cb3nt I started sometime in April and commented on this video within the first few days of it being uploaded, so I would say it took me anywhere between 30-45 days.
Everyone's body is different though, and I wasn't doing anything too intense. Some weights, the previously mentioned diet and an average of 12k steps a day.
I’m 63 and have been bodybuilding since 1975 and was a US Army Master Fitness Trainer for 11 years. You said something most people don’t admit, weight lose is cyclical! No one remains at their preferred weight because of everything you mentioned, especially motivation! Excellent video great tips!
Now try to explain this to young males. Since it's something females learn due to having a menstrual cycle which teaches them early on that yes, weigh changes are cyclical and natural and impossible to be avoided but then comes Instagram with fitness pics and guys looking at it and trying to force themselves and their females to achieve the impossible of having precisely the same wiegh all the time. I would say, we need more masculine influencers to explain to males what reality is like in this department. And I would say we need it urgently since we have premature anabolics overuse deaths on increase, masculine anorexia data on increase, depression due to distorted bodily self-image among young males. You name it, I have seen these data going through the roof recently in a manner that we haven't seen them in boys and young males for last 40 years or more. What in the past was a fraction of issues limited to maybe 2 critical years of a feminine puberty period, nowadays seems to be turning in a long-term syndrome of body-image related mental issues in young adult males. And given your military experience I would say, we do have a serious issue. If army needs mentally healthy males with a healthy attitude to their own body, sadly we are running out of them at a light speed. Maybe even army could do something about it? After all young males do admire soldiers, sporty guys, body builders. High time for some mass cale informative action from guys in such fields maybe?
Thank you for your service
Lost 76kg in 2.5 years (over half my bodyweight).......1kg at a time.......just get shit done
Discipline over motivation 🙌🏽
Banging content 🙌🏽
Discipline over motivation - couldn't agree more! Kudos to your success, that's an incredible feat.
What an amazing achievement, congratulations!
That's a phenomenal achievement. You must feel amazing. 👍👍🔥🔥
Congratulations!
Progress not perfection. It's not about yesterday's failure, it's about what you will do today to be a better you.
Formerly Stage 3 Obese, normalized weight for 40 years.
Fucking hell 76Kg??!! You should be so bloody proud. That’s a huge accomplishment
Love the real takes on this channel. Even as an advanced fitness advocate it's just refreshing to watch real talk.
SO MUCH THIS!
I'm so far down about 25 kilos in the span of a year, with 20 of them since november. No special programs, no special workouts, no fitness-industry bullshit, no special list of foods that are bad/no-foods. Just the "simple" process of minding how many calories I shove into my gob every day and staying in a calorie deficit.
Of course, as many of us know, it's simple in theory and fairly hard in reality. But it IS doable, and it DOES take time. Motivation is garbage, discipline is everything. And it IS ok to hit a speedbump and faceplant a large cheeseburger or two along the way. It's a minor setback, not the end of the world.
Thank you. if you wanna lose weight. cut your calories. Go with somewhat of 1000 cal a day. Do it with the food you like. Its ok, to eat meat or sugar stuff. just stay low with calories.
These videos are stupid. if you cut calories you are on an defcit. Everything becomes harder. you cant sleep, you get a bad mood.
you should do the as less as possible. Best lay on the couch all day. the more you move the more hungry you get.
Sport is the most stupiest thing to do if you eat less, it only makes it harder. you cant get fit without eating. If you reach your goel and you start slowly eating more, than ist time for sport to avoid a gaining again.
To lose weight with sports takes more time and you have to avoid eating even more. How should someone beeing fat and lazy m,odivate himeself to do sports and stay hungry, and that at the same time.
you did it right. you have a strong disciplin. congratulation.
@eve-llblyat2576 The recommended calorie intake is around 2000-2500.
For most people, 1000 a day would be hard. No wonder you are experiencing those symptoms, it's just way too much.
To keep that up, you'd actually have to cut out every piece of junk food cause a single chocolate bar would be taking around 1/5th of your daily calories.
@@PandaCake978 still takes 4 months for 10kg-15kg with 1000-1500cal with a normal 2500cal. Imagine a guy who wants to lose 30 kg.
But maybe someone who is fat would expirience less of those symptoms because they have more reserves. (Angus Barbier 1966- 382 days with 0cal)
I mean after 4 month i had 70 kg with a hight of 1,80m. Could have stoped earlyer. But i waited till i had the opportunity to start with spots again.
@@eve-llblyat2576 The problem with being on 1000 cal a day is that it both makes me EXTREMELY cranky to be around, and that in the long run it's not sustainable for me. I've tried that route before, and....wellp, I flew up 10kg when I started eating "normally" again.
No, my weightloss-journey is a long haul. My goal is 105kg by the time I'm 50, which happens in march 2026. I'm aware that dropping 60kg is doable within a year, but I also want to live without going strong urges to start Axing questions in a convenience-store because some muppet Karen blocks me in with her cart.
Currently I'm at about 1500 to 1800 cal a day, and my progression is just fine and manageable. For me. Which is what counts, again: for me.
It's a shame we live in a world that over complicates all this. Good bit of straight talking there boss. Much needed by the masses.
Solid advice, people often overlook the fact that the lifestyle change is the most important part, rather than x amount of weight lost. Like you say it will always come and go, holidays, time with family, celebrations etc. Not worth sacrificing most of the fun in life just to stay at whatever your chosen weight is, for the average person anyway. Great video as usual.
this is so simple, so honest and so efficient man. Like no bullshit video, not boring, OMG, like I really like this guy now. No crap, no pom poms, just simple, implementable truths. THANK YOU man
Love the humour and confidence not trying to sell your program only. I'd buy from you just because your not trying to push a sale! Now subscribed cause you deserve it
Be in a calorie deficit. There, saved you 4 minutes 😂
That’s not the only important thing in the video…
Omg, you are so clever.
@@lynnezabek I am indeed
It's almost like that's the only way 😂
It's simple. Calorie deficit. Works every time.
It truly baffles me how simple it is and how the general population have no idea.
We should be taught the basics in school. You want to fix the fat crisis, then educate people.
The best rule to live by is to not put the weight on in the first place. A good way to monitor this is to weigh yourself often, so it's not a surprise. That 5kg didn't happen overnight. Just like a desease, if you pick it up early, it's far easier to deal with.
Technically it boils down to those only. Eating less and moving more. And the challenging part is figuring out those two and implementing it in your daily life. Oh yeah and almost forgot time, it seems like if something is not instant it is not appealing anymore for the mass.
You're the most real person I've heard say it as it is, i really enjoyed listening to it, and it was more motivating than all the fluffy stuff others say about health and fitness.
i love that you dont force anyone to take so many steps, to do this or that, to cut calories down to a certain number, you just tell us to use our legs whenever we can, that nothing is an obligation. thanks for this! ❤
Direct approach,stright to the point and very understandably said. Thank you!
Perfect timing, a little get real with James with my morning coffee. Appreciate every bit of content you put out here. Thank you! Loving the academy, and my program. 💪🏻💪🏻
Lost 12kg in 9 weeks doing these simple, easy things. The scales are still moving in the right direction because the changes are now habits looking forward to seeing where I can take it! Thanks for the video.
Just watched one of your earlier videos mate. The videos have improved so much in a really short period of time 👍
Thank you!
It's so refreshing to hear the truth from a personal trainer who knows what they are talking about!! I've been a PT for 10+ years and have been around so many chumps who spin people lies and don't give their clients the respect that they deserve or the results that they want.
That kind of poor service has now infiltrated the Internet in the form of juiced up fitness influencers who are all about the likes and bs their way to millions of subscribers.
James you are keeping it real and I respect you for that. Great humour too!!!
I made a great personal decision in my life when I hit the bell button on your channel. You know how to keep it real, and always to the point.
Well played.
Thank you!
Recovery is rather important, i.e., if your sleep is suspect it become difficult to manage hunger.
This video is amazing!! I am a man that weight in at 150kgs 3 years ago and today i am 90kgs, 90% of my journey was walking more take the stairs not the elevator and so on (Heavy bag boxing training was also a huge thing in my training) but that mentality change to not be lazy is probably the best thing u can accomplish start with small stuff like James says walking take the stairs just input little things in ur normal daily life and u will get to your end goal it took me 3 years to lose 60 kgs and the most important thing i am not done more active then ever its truly amazing .... Fantastic video James!:D (Find the diet that works for you)
I like this man. No nonsense.
I walk everywhere, everyday. Don't have a car! Haven't had one in 8 years. But, walking doesn't work for me. Doesn't matter how much I do it. Still need to lose around 6kgs
totally agree with the cyclical, esp if you decide to 'enjoy' a holiday. Just beenthrough little slump and on the way up, especially with my diet/sleep/exercise. Cheers for the positive vibes James
No nonsense. Straight up real talk. Just subbed
Thanks James for making this very relatable
Dude, the facts you spit on this channel are priceless (in the good non-sarcastic way)
Advice about walking a lot is golden. Most people will burn more calories walking to the gym (instead of driving etc.), than actually doing strength training. Strength training is low work rate activity until you're really big and strong, doing some more advanced workout routines.
Thanks dude. Very honest and educational.
I lost 8 kg in the past 2.5 months, currently it's the middle of august and I'm planning to maintain this weight to the next summer. 3:00 I know I'm most likely going to gain some weight throughout the year, but hopefully it will be maximum 1-2 kgs maybe if I aim to completely stay at my desired weight.
Speaking absolute facts. Nice camera angles.
Sneaking up to the camera like a cat. Love the vibe.
I walk 11 miles a day in my job and my weight near enough says the same. I eat 2 meals per day and don't over eat. My diet isn't great but it's not bad either. I don't drink or smoke. I'm 5 foot 10 inches and weight 12st 13 lbs. You can't out walk a bad diet but disclipine in everything you do is key!
Honest question:
- imagine you successfully lost 5kg of fat (possibly quite slowly)
- imagine (as James said) life happens and you regain those 5kgs of weight (possibly quite quickly)
- all this time you have been exercising, consuming adequate amounts of protein, etc.
=> Is it to be assumed, that part of this 5kg weight gain will be muscle?
Or could it be a thing, that the body "just sprung back" to the previous (=higher) body weight set point and all of those 5kg are just fat and there was no positive impact onto your muscle mass?
Theoretically I would assume the first option. If so: Wouldn't it be somewhat more acceptable to go through these cycles, if every time you regain, there's some muscle gain to it, as well?
Watched 100 of videos like this! Best one ever! So honest.. thanks, huge motivation
Hi James. Thank you. You are amazing, you’re information, presentation and enthusiasm is amazing.
Love the style of your content, you’re a real legend top man
Great video.
Loved the Weight gain is cyclical.. that helped beyond words! And super motivating. ❤
I eat a lot. Every day. Well, almost every day. I have a very simple rule that allows me to have complete control of my weight. Bulking: I eat a lot 7 days a week. Maintaining: I eat a lot 6 days a week, and fast for 1. Cutting: I eat a lot 5 days a week, and fast for 2.
Excellent mate nice to have a fellow weight aware person who says it like it is! Losing weight in is in the head!
I would add that thing like diet changes to taking things like small amounts of extra virgin olive oil can be massively effective in suppressing appetite also working on gut health with probiotics.
recently lost about 25kg, the achievement never really sinks in until someone shows you.
Love this, thank you fr Aus 🇦🇺 🏋️♀️🏋️♀️🏋️♀️🏋️♀️
Literally the best video on how to lose fat, ever. #subscribed
Great advice James! One of the biggest things that have helped me lose weight has been a custom meal plan from Next Level Diet. I use it every week and I love it!
The best simple explanation absolutely perfect 👍
I love this video. All these calories do add up!
In terms of human evolution walking upright saved no more calories in an entire year than would be obtained from consuming a single packet of chocolate biscuits, yet through hundreds of thousands of years that saved energy created us.
While we're clearly not talking about hundreds of thousands of years, the combination of a change in attitude, perseverance and burning an extra half a calorie multiple times a day might all add up to being just what you need to maintain or lose the weight you want while also keeping your fitness levels up.
I like your style man, Just came across your channel. Subscribed.
all calorie calculators gave me a maintenance calorie amount over 2k , when im a 5'5 woman. I was not losing weight on that trying to acheive a deficiet. I added a rough estimate of my body fat percentage to that and it ENTIRELY changed to what seemed more correct. Now body recomposition is working alot better.
So i think it might be messing people up a bit by not taking body fat percentage into account. theres no way that me on a deficit is 2100
Omg I love your videos so much hahah… Thank you for saying gaining weight isn’t a problem and that weight is cyclical 😭 I’ve been trying to lose fat and it’s taking too long (been 6 months) because the self control part is hard when I’m at someone’s house with chips and cookies, so I end up gaining and losing and gaining. Yesterday I was my highest weight ever (probably some bloat in there, only 3 pounds more than when I started). But still, it’s just crazy how I used to never worry about food, I would actually forget to eat regularly, and was always a decent skinny size, and now when I’m in a ~200 call deficit most days (I know it should be more but I’m 4’11” 120 lb female, theres no way I’m happy eating 1300 a day so its more like 1600, maintenance is 1800), and then one day I can not exercise and eat some cookies and at someone’s house and all of a sudden I gained weight 💀 so annoying… But I definitely haven’t been walking enough (i work from home). I know they say slow and steady wins the race but I might just go really hard this week, and by hard it just means treadmill everyday to burn 300 cals (calculated by MET score so it’s legit) so I can eat 1600 a day and hopefully still burn something at the end of the day. I am gaining some muscle definition so it’s not all for nothing but like who knew it’d be so f*cking hard to lose 5-10 lbs… anyways, that’s my rant for the day, thanks for listening if anyone did. I needed it haha.
Edit: I also strength train 2x week
Depending on the kind of work you do, you could buy one of those treadmills for under the desk, so you can get some steps in while working
I like how as he’s telling us if there’s an opportunity to walk, walk, he’s walking.
I lost 5kg on my journey to get to a healthy weight so far. I've been walking, doing some light weights, and tracking my food intake. Every kilogram has been a goal! Doing it 1kg by 1kg feels more rewarding and sustainable
Down 20kilo since 2021 I've been up and down the same 10 pounds for the last year essentially and finally feel like I'm getting into the right mindset to actually keep it going this time. Lose 1kilo 5 times but in my case I need to lose 5 kilos about 4 more times.
Great advice. I'm of an age where trying to lose some belly fat is tough (I'm 68 on Wednesday). But trying to be realistic and lose a little and just keep going. I'm a keen cyclist, so I don't like looking pregnant in my lycra shorts and jersey.😟Thanks for the motivational tips.
I lost my belly fat through cycling - went into calorie deficit by cycling on holiday but keeping eating the same.
@@pravinshingadia7337 I think my cycling (around 70-100 miles a week) certainly helps. But, when I get back from a long ride, I’m just hungry!! 😂
great insight, actually valuable. it is true, although hard to swallow, that success just is cyclical. sometimes, despite efforts and wil, we just can't help but fail... and it's really not that bad.
Most sensible bit off advice I have ever received xx
So far I have lost 32kg, I was 130kg in middle of May 2024 and as of the start of September I am 98kg, lets call it 32kg lost in 16 weeks, I was averaging 2kg loss a week, all I did was walk a lot and not each junk, I am 55 years old and 6ft. I was working on burning 3800 to 4000 calories a day, I was consuming around 1500 to 1800 calories a day, the exercise was basically walking 13000 to 15,000 steps, I was not able to do this in big goes instead I would do 4 to 5 smaller walks to get there, I did weights 4 times a week but this was light weights nothing to heavy with the focus on burning calories not lifting heavy, rep range was 10 to 15 and I was only doing say 6 to 8 sets per muscle group. I still want to lose another 5kg to get around 93kg, the best part is I have gone from wearing 5XL clothing to XL. My diet was mostly protein, i would have a cafe late around 6am, another around 1pm, dinner around 6pm which was around 1500 carlories, so yes only eating once a day.
So is this James’ private gym? Beats the crap out of my garage.
absolutely amazing video and amazing attitude.
i gained weight when my family came for the holiday
2:48 you saved me man
This is excellent - thank you
I'm glad I'm not the only one that can gain weight seemingly at 3-4x the rate as losing it. Sometimes I feel like I can gain 1kg just by _looking_ at a pizza.
The advice is good, even better in a Chris Eubanks accent .
Dang. I have lost 5 of those suckers over the last year! (25kg). It's kinda crazy to actually see it like that, and that's only 5kg. Still got a ways to go but that definitely helps me appreciate my progress a bit more. 👍
Thank you sir
You 've motivated me to invest in a weight bag ❤
Great advice. It really works.
Periods you don't give a fuck... Love it
Cool quads bro well done
Brother keep pushing .my wife brought tickets for the next time your are in toronto 👊
LEGEND!
On point liking these videos
I have recently lost 5kg of fat thanks to Nafld scaring the life out of me and pushing me to exercise.
When I found out I'd lost 5kg It's encouraging but it not sounding like much took the wind out of my sails.
This video has gave me that back and I intend to not stop till I hit my goals thank you for this video. ❤
Well em if u don’t know their starting point how do u know if they’ve reached the next step?
i lost 8.6 KG over the last 6 months or so. and for the first 5 months, the only thing i changed was my diet. i was eating a lot of pizza and other take out. now i just cook at home and eat healthy. i wasnt quite fully happy with the results, so the last month i have added walking, pushups, crunches, leg lifts and pull ups to my daily routine, and in the last month i probably lost 3 of the 8.6 KG. which seems to be a much better rate.
Straight talking, no nonsense, no unrealistic goals, no bullshit. Subscribed… Clever bastard!
Perfect video straight to the point 👏💪🏼
Deff going to do a runner.
How do I know if I’ve lost fat instead of muscle or water weight?
What people need to hear
So we’ll explained, nice one
It's crazy that by people saying just walk 10k steps has sparked a hobby in me and I'm reaching 25k a day and enjoying it all.. fucking hate running but walking is a bliss
Small steady steps
What about 50 kgs?
I really always fall short from calorie deficit.I think because of lack of self control especially to foods.My kilo always like up and down,then as it down overtime I realize I just gain weight
Honestly the 🐐🐐
Hey, I've noticed your calculator asks for the bodyweight, but not for the estimated fat percentage? How much fat you're carrying should affect your maintenance calories, shouldn't it? And thanks for the video and being so down to Earth man.
Ive lost 17kgs so far this year. Goal is 4 more until next summer. So id say im a good spot.
"You're now someone who takes the stairs given the opportunity, aka - you're not a lazy fuck" lmao, I concur. Not being a lazy fuck is THE #1 strategy to lose weight and become healthy.
I'm a skeleton. How do I loose the bones now? I weigh too much. 😂
I lost 7kg of fat in 10 days by cycling 100 miles each day. Best thing I ever did for my health and physical appearance.
Wow!! Great job!!! Sounds absolutely exhausting!
Brilliant vid
7kgs in 4 months x2 strength training x3 cardio sessions... 51 next target 3 kg by Xmas the journey is a rollercoaster fr 😳 thanks for swearing 😅
Best straight to the point to fat loss
Sure.. gets go
Yes
Im going through a fucked up period....thank Gof i know how to lose the extra fat.
We have the food industry who prioritise profit over health of individuals learn who your enemy is and get educated about their sly methods to extra money with no consideration to peoples health in most cases ! Attack this issue 3 ways! 1: Get educated on foods and suppliments 2: eat clean unprocessed food. 3 exercise consistently. These will put your own health back in your hands😁
If youre sedentary and eat in an unplanned way;
Eat better, half your calories, walk enough to increase your daily calorie consumption by 50%. Thats weight loss. Intermittent fasting helps.
Then do resistance training to prevent muscle wastage.
Easy.. well not easy.. many things you enjoyed related to food will be lost.
However you realise you dont need that much food, and the cravings fade. Eventually hunger and food become unrelated.
People treat food like entertainment and relief from boredom.. you will need a new hobby.
I lost 17kg at 10kg per month.. it can be done.
For me when I want to lose weight, I just drop breakfast and fast until lunch. Try not to snack but if I'm in my eating windows during the work week then I don't get too phased. Works for me, I dropped 10kg and got to around 18% body fat (if you give a fuck about that) without working out. If anything I found working out made me so hungry I found it difficult to stay the eating course.
brilliant! this bloke talks nonesense!
❤ on my drop weight journey again, down 6kg with 4kg to go - this video spot on