Taking a 50 minute walk everyday after work has been life changing in many ways... the mental decompression is probably more pronounced than the fitness aspect to me.
Same for me. I walk around 2-3 hours everyday because I have more free time I do something like 10-17 kilometres everyday and I’m so much happier within myself .
That is how I got sober and lost over 100lbs. Everyday, for 100 days, I would go for a 1 hour walk around a 4.5 mile lake trail. By the end of that 100 days, I was down almost 30lbs.
@@joshuam3903 I do all, usually I talk to a friend who has the same goals like myself we motivate and push each other we avoid any negative arguments or discussions. or sometimes I listen to podcasts, music or sometimes silence… just enjoying the noise of the background.
10-20 minutes of walks after meals are great. Less sugar spike, better digestion, bo bloating, no sleepiness 👍 been doing them for 3 years, works great. Important note: do not walk fast if it's an after meal walk
@@KC-gh1li I find a 15 minute slow walk is the sweet spot. Walk before an hour after your meal. That is generally when insulin spike is at it's highest, so you have a one hour window.
Why would you do that? When your stomach is full of food your metabolism is working to break down your food in your stomach not the fat on your body. Do that on empty stomach instead.
Careful with the scale, especially if you're squishy and building muscle. I always gain water weight when I start exercising, so you gotta trend the average weight loss over a period of time and not beat yourself up day to day. Also pay attention to how your clothes fit. My wife works out and the scale stays the same, but clothes start to get baggy. Then she stops working out and sheds the water weight to visualize the weight loss on the scale. If you're doing the right stuff, don't let the scale discourage you
@4:11 "...weight loss by nature, is never sustainable". That right there is what it takes to be fit. Fitness is always a journey and doesn't have a final destination. Make realistic, healthy goals and make a habit of keeping them. Aesthetics will follow.
Mark, you may not read this, but I want to thank you and the boys on the MBPP. The algorithm has brought me back around to this video, which was the very first I saw from you, 9 months ago. From there I have dropped approximately 13kg from 118kg, and I continue to listen to your podcast on Spotify. The little gems of info and inspiration you and the guys put out there, as well as the numerous quality guests you have on has helped me on my journey to no end. I want to be an inspiration to my family and especially my son, and pass on whatever I can for him to be the best version of himself he can possibly be! Again, thank you for all you do!
Try maintaining a conversation with someone while walking at a decent pace, then try doing it while you're jogging! Mark's cardio is fantastic, its one thing to take advice from people in videos while they're sitting down in comfortable cozy environments explaining how to do this shit, its another level when you're doing this while jogging - if you're going to follow someone's advice, listen to those that actually practice what they preach, nice job on this Mark!
This is honestly filled with amazing advice. Don’t get lost in ‘paralysis by analysis’ trying to find the 100% optimum way to eat or train thinking you need the PERFECT system and PERFECT adherence to make real progress. Give yourself reasonable guidelines to follow, stick close to them 80% of the time, don’t completely lose control when you ‘cheat’ and you will be shocked how much progress you can make. Don’t set yourself up for failure thinking you will be a totally new person in 2 weeks or 2 months, crash diets and workout plans have been proven to be hugely ineffective. Instead try and develop one good habit every few weeks (walking, meal prep, intermittent fast), see what works for YOU personally and stick to that. Give yourself some layups, small changes over time add up to huge results.
Thanks Mark! You’re definitely an inspiration for me! I’m an aged ex powerlifter that needs to drop about 20lbs. Started the walking and have cleaned up my diet. I would love to see content on gaining back flexibility. As I age that seems to be the other issue I’ve experienced.
@Donald Donald dude I’m 57 years old. I agree that a stretching routine helps but there are lots of other things like mobility drills and range of motion exercises. At my age static stretching routines don’t cut it.
@@spartallica9128 Depends on what range of motion you are referring to. I am an ex powerlifter and an office worker. It's a very complex topic and stretching definitely doesn't cut it. I would check out some work from Ganbaru method, kneesovertoesguy. What I have been working on is exercises that I dont normally do and working on antagonist muscles. One thing that practitioners like eugene teo talk about is that tightness is less your muscles being tight but it is more a neurological mechanism where your body is trying to protect itself because you have a weakness somewhere. e.g i have horrendous lower back tightness, I noticed that doing exercises like supported reverse nordics, hip flexor marches and it has definitely helpe me. Additionally, I have worked on movements i don't normally do like twisting movements (woodchopper, etc).
i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life, and maybe yours as well
absolutely the best video regarding weight loss strategy ever! i 100% identify with what u say, especially regarding science. i turned 50 and went from 15.5 stone to 11 stone in 4 months by fasting calorie deficit and low carb. i constantly hear i cannot sustain that way of eating but 5 years later i ebb and flow betweenness 11 and 12 stone.
I'm actually glad you waited until later in the video to mention lifting. Most people looking to lose weight simply don't want to lift weight or find it too intimidating to get started. The tips you highlighted before mentioning lifting are super relevant to that population.
I'm in my 40's. January 1 I was at 233lbs and 5'8" which means I am obese with huge gut like a 6 month pregnant woman...so I started doing weights about 20-30 min a day for 4-5 days a week and a diet but what's most important is I eat about 1000 cal a day and my breakfast is usually at 8 am and last meal at 2 pm so yeah I know what hunger is but it works and my fat is melting like crazy. I was at 217 lbs 2 weeks ago and I didn't check it since then but I feel like I'm probably around 212 now. I'll check it on Saturday because that's my weight checking day. Good luck to everyone.
@ Smolex: Congrats man! you said you eat about 1000 calories, what do you eat exactly if you eat in the morning and then at 2 pm? I'm having a hard time trying to figure out what to eat.
@@brocksamson7164 everything for me does my phone app so I know exactly what I eat because I scan barcodes of everything I eat with that app and I weigh everything and put the exact amount of that food in that app for example on breakfast 2 slices of bread and 1 tbsp of mayonnaise and 2 hard boiled eggs that gives me 335 cal according to that app.and on lunch for example I had 0,5 cup of tomatoes, 30 grams of onions, 70 grams of red cabbage, 1 boiled egg , 1 mango, amd 2 patties of hamburger meat cooked in water that was 629cal for this lunch with total of 964cal and thats it for this day. So without that app I wouldn't know how to count this stuff but with app everything is very easy. I use free version of app called MyNetDiary.
Thanks Mark. I’ve been interstate trucking for 11 years now. When I started I weighed 180 - 185 pounds. I’ve been almost 230. I joined Planet Fitness because they’re everywhere and you can actually park an 18 wheeler at some of them. I try to adhere to a protein/fat heavy diet and intermittent fasting. It’s challenging with my lifestyle/work. I relapse from time to time. I’ve found that I get my best sleep when I’m working out regularly and my diet is clean: mostly eggs, beef, a lot of butter 😋, cheese, milk and at least 1/2 a gallon of water daily. I really needed to hear this video today. I’m 56 and I find your perspective really helpful and inspiring. Thank you sir for your motivation. 🫡 ☮️
I had undiagnosed sleep apnea in my 30's. Winded up in hospital for 2 weeks, VERY close to death. It gave me all kinds of heart issues that WILL kill me at a younger age. Sleep apnea is no joke.
I am 62 y/o ex-powerlifter. Just started back lifting light after not even going into a gym for 15 years. After I retired from my Firefighter-Paramedic career I developed depression & PTSD. Didn't wan't to do anything. Got diabetes about 5 yrs ago and have been trying to keep my A1C below 7.0 My Doctor told me to buy the book Keto for dummies. Good book. Started walking a little but not a lot due to arthritis everywhere. My flexibility is not what it used to be, no squats due to balance issues so I do leg press, machine press for chest. My A1C went down a bit more. Doc put me on some replacement Testosterone, 200mg per week via injury. which helped a little in depression dept.
Sorry to hear about your struggles. However.... Just continue on the path you are right Now. You dont have to squat, bench and deadlift to get results, it can be achieved through different methods too. This is my list. 1. Get Better and more sleep. 2. Eat Better. Dont drink your calories. 3. Exercise. Regards to walking, maybe try swimming, biking etc. The Main thing that Will help your issues is to fix your diet. Point being. Just do something. Just be Better than yesterday. It took you many years to change your bad habits. Habits dont change overnight.
Check out knees over toes videos for exercises to help you with your knees. It really does help. My knees were shot from basketball and then I started walking backwards for 15 minutes a day.
Love this video! I did powerlifting recreationally for like 15 years. Slowly over time got up to 270lbs at 5'11". Then 10 years ago I got into fasting protocols. For the past decade I've managed to range between 205-215 always losing or gaining the same 10lbs which is something I'm proud of. But my goals have drastically changed. Now I do stuff like stair running, hill sprints, high volume pushups and pullups, and I walk 15-20K steps daily. Despite being nowhere near as strong as I was, I look/feel 10x better. In 30 years when I'm 70, I'd rather still be doing strict pullups and hill sprints versus dealing with degenerative lifting issues. 💯
Very good info, wise not try keep mad strength when older, feeling good/good mobility and heart health much more important,, love a good pull up, thanks
Same experience and same goals at this point. Former football/rugby/Marine type with powerlifting to support the same. Aiming at calisthenics for the back half of life because I feel wayyyy too immobile and I allowed the weight to pile on after total hip replacement (270 at 6'...but had a 36 inch waist 18inch neck even at 8% bodyfat back in the Marine Corps prime, just to get an idea of bodyframe). Hoping to get down to your same fighting weight. Great work!
for two and a half years i have gotten a minimum of 10k steps every day. that's about 7km a day. today I walked 17km. Walking is such a basic thing, but it makes a huge difference.
Yes walking definitely does keep the weight off. You see noticable differences in the overall conditioning of people who live in area where walking to your destination is commonplace.
I think you just changed my life with that statement about when you're not hungry for me and eggs it's likely fake hunger. I'm going to take that with me and run with it.
Actually eating quality fat and protein, I don’t feel hungry in between meals/fasting. Or it’s not so bad. I’ve even done some prolonged fasting and it’s not nearly as bad as you’d think. I’m close to my weight loss goal, but I more so want to put on some muscle as well as a woman almost 30. Whatever your goals - you’ve got this!
Hands down , one of the best videos made because of the real info and no bs tips to help get our fat asses into the right gear! Thanks for the 101 and keeping it real! 💪🏼🙏🏼
In addition to the scale measuring your midsection helps. When I started lifting the weight stayed about the same after a while but my waist kept getting smaller and the back got wider
Might need this. I noticed sometimes for a week or two scale barely changes and im eating clean, working out but I hit plateaus around 200, 196 and 192 for whatever reason.
There is no denying that weighing regularly helps keep track of the weight but I'd say the best tool in the box is looking yourself in the mirror and also measuring your midsection. Weighing is good but can be heavily influenced by numerous factors such as sodium intake, lack of sleep etc...
Yup my Man. I agree. All day long. I lost 100 lbs doing this 3 years ago and only vascilate between 180 n 190 lbs back n forth. I'm fine with that... it's my reminder to self..."ok fattie" you can do better than this and I have fun mentally working back to a healthier me...and I loose the weight. Great fun for me.
It really helped me to make sure my meals are intelligently designed (well balanced) and consistently scheduled (within reason). I plan in the fruits I'm going to eat, I make my protein shakes with a few frozen berries (and half a banana in the after workout shake) to make them a little more tasty. Greek yogurt wasn't my go-to snack. It tasted more like sour cream. I added some no added sugar peach cup (30 calories) to it, and it made it much more palatable. Now I look forward to that as a basic "dessert" every night. I still like the candy and the junk, I can even afford to eat some, but it's rarely my number one choice knowing that those calories aren't doing anything for me except tasting good and providing the basic energy virtually any food will provide. I'm at the point now where I don't have time to snack or I don't want to because I just had breakfast, I just had my fruit and cheese or I just had lunch, or I just had a shake, or I just had dinner, I just had my yogurt snack. Between all that I go to work for 8 hours per day and work out for maybe 90 minutes, plus a walk most days, spend a couple hours with my family, an hour writing or doing my own thing to relax, get a good night's sleep. There's no time left for bs most of the time. I get that stuff when I do something out of the ordinary, like go on vacation, or take a day trip to the next town over, or come by a rare homemade treat somebody offers (though I'm not afraid to decline if the timing is bad). If you can buy it in the store it's almost certainly relying on the most boring taste sensations with little nuance, think grocery store baked goods, cookies, cakes, all crap tier flavor profiles. The only thing they hit are the sweet, or the salty. But habits and routines are powerful. They can work against you too. It seems hard to reverse them and replace them with better habits and routines, but it's extremely easy. You just have to be consistent with it for a couple months and it begins to become a new way of life.
About sleep apnea - it's one of those illnesses that comes from being overweight, as the fat in your throat is causing it to close, so you stop breathing. So you can solve it for the short term with a CPAP machine while long term, you should try to lose the weight.
I 100% agree with the daily weigh ins. I don't count calories since starting bodybuilding again, that would be a time consuming stressful thing to do. I'm doing the opposite, trying to gain quality weight. What works for me is gaining 4-5 lbs above my "base" weight through eating more over the course of a couple weeks, which leave a a little fluffy lol, but then I maintain that weight pretty much every day all day for a couple months. As my lifts and strength goes up I grow into that weight, and then add more food again. The scale dictates my food/ fluid intake throughout the day. The morning is a good time to replenish a good chunk of water weight after dehydrating all night.
Been taking Rad140 and Cardarine for 8 weeks both at 10mg/day. I began to fast overnight and up until an early lunch around 11am. BW over the last 30 days has dropped from 272lbs-247lbs this morning while continuing to gain strength. Diet has been the biggest factor in my progression by a long shot, although the strength gains in such a large calorie deficit should be due to the RAD. About to PCT with some Tamoxifen for 4 weeks and see how I am feeling from there. Really thankful for your advice and guidance along the way!
It’s refreshing to watch a video where you are being so honest about what you did to lose the weight. I find that many people aren’t truthful when they tell you about the amount of calories they ate. Thank you for sharing 😊😊
And by the way I think walking is incredible it's so basic it helps burn extra calories fills in time especially in nature helped with cognitive function and help huge with recovery especially when leg day go for a walk when you're super sore it helps
I weigh in before sleep & 1st thing in morning… I like to know how certain foods/activity affect me….. The worse I eat, the more fluid I retain, anything heavy w/ sodium/bad fats
As a guy who's been fat and fit at different times in my life, I'd say that rather than daily weighing, daily waist measuring might be the better way for some people to go. The first time I was trimming down while I was still in high school, I tried frequently weighing myself and got discouraged when I was gaining weight working out most days each week. Fortunately I had other things that kept me going to the gym regardless of how the weigh-scale was going, then remembered that muscle is heavier than fat. Rather than focusing on what the scale says, focus on the size of your waist. If you're making the correct changes in your life, your waist will show is just as consistently as a scale. That's not to say that there aren't pitfalls with waist measurements, though. After a while of consistent waist-reduction, a person will hit a "plateau" where the fat from other parts of their torso has "filled the void" and their waist won't shrink for a bit even if other parts of their body are still becoming leaner and more muscular.
The more fat you are more obstructive sleep apnea you get and once you get skinny no CPAP is need that's what my doctor always tells me and I'm on my way to that point when I won't be needed this stupid machine anymore.
Started weight training 15 years ago and put on a pile of weight as I wasn't monitoring calories. 18 months ago I got back into mountain biking (was into it before weight lifting) and calorie counting using an app. I've lost almost 5 stone and my fitness levels have increased massively whilst sticking with the weight lifting as well as mountain biking :D Type 1 diabetic as well so it's important to stay active
I appreciate your words Sir. You are a real person talking about real things that impact people when it comes to making wise choices and staying on track. Thank You
Really impressed with this video straight to the to the point, no nonsense bullshit but most importantly you just kept it 100%. 22 minutes from start to finish of pure raw pure uncut to the point information don't give a 😮😱 about saying the wrong thing to offend people. Need more people like you. Third time watching this video...thank you bredren 🇯🇲🇯🇲
Thinking of turning activities into workshops is invaluable. I used to have a job where I could wear headphones. My work was my classroom. I got paid to educate myself and it was awesome. I miss that.
I appreciate every video I get to watch with you because you care, you understand me without knowing me, because we are semi the same in some ways. But all at the same time, you explain things easily so most anybody could understand. Thanks Mr.Bell!!!
I recently started working out and fasting. Haven't felt this good in ages. I was drinking every night, eating pretty bad, my job is not physically demanding at all, so I wasnt active. Now I get up, go to the gym for about 2 hrs and fast all day. The only thing I have in between is a protein shake after gym, and creatine and black coffee before gym. For dinner I'll have chicken breast strips I cook in an air fryer. (So good) a small snack like a protein bar or ice cream cone 😁. The way my body is changing is so motivating and addicting. The crave for alcohol and fast food is gone, doesn't even sound appealing. I really think we are what we eat, that's why were always tired, sluggish, unmotivated, because eating unhealthy is alot more convenient and cheaper and that's what most of us do. Exercise and fasting is one of the best things you can do to your body.
Don't forget that if you're feeling bad and overweight, check your blood sugar and A1C just to see where you're at health wise. Also check your blood pressure. The biggest thing is to stop eating sugar. No soda, no artificial sweeteners all the time either. Just a little bit at a time. Skip breakfast and eat at 12 or 1 instead. No bread, no pasta, just meat, vegetables, fruit, keto yogurts, etc. Also, if you are hungry, drink more water. You're most like not hungry, but confusing your hunger with thirst.
Brill vid, so much good advice. Don't forget everyone is different so some things that work for you may not work for someone else. I weigh myself daily and it's a struggle because I'm also lifting weights so I'm putting on muscle as well as losing fat. Take those measurements but also take pictures regularly. 9 stone down lets go!
For the vast majority of people, caloric deficit = weight loss. People get bogged down in mentality of "im a special snowflake", so "nothing works for me". Put in the work, eat right, you'll reach your goals. The minor tweaks professionals make, won't help you if you don't have a solid nutrition/workout foundation.
People way over think lifting. Its a waste of god dang time. Heres how you get it done. Intense workouts and consistency. Period. Thats it thats the trick and tine. It takes time
Great video! I am 63 and have been doing carnivore for 3 weeks working out again and feeling good. And I get inspired by watching videos like this that are very positive and encourage me to just do me and keep going. So Thanks!!!
Excellent common sense post! I'm a bit older than you and have a similar background and I support the message 100 percent. Personally for me carbs not protein are the key for my progression in weight loss but the principle is the same. I love how the new age TH-cam experts have zero understanding of concepts , they look like sherlock Holmes for something that wasn't mentioned directly and try to use it to disprove you , yet none of them ever accomplish anything of their own! Great job sir
Great info! Seeing the old at Toomey Field/ Wilson track brought back memories of my hometown! I have been IF most mornings, getting walks in and moving! Thanks! I know, I know F my elbow!! 😂
I have about 70 pounds to lose. I have been weight training for 4 months now and loving my gains. Makes me want to lose this Fat and really see the work I have put in at the gym. You talked about something that I have noticed happening with me. I am hungry even though I know I am not in need. Like last night after a full day of eating healthy whole foods and just finished a Steak and sweet potato an hour later I am hungry. Crazy makes no sense. Maybe I just need to man up drink a water and learn to ignore the urges.
Great video mark . Inspiring , love the motivational talk . Love the fact that your actually doing the work instead of just talking the talk! I have problems putting muscle on . Tried low fat high carb diet . Put on some muscle but didn’t feel very well on it . Going on a carnivore based diet with small amounts of fruit . I don’t do well on rice or most carbs I think I will do some cycling as you say and maybe do a full clean out and throw some carbs in at some point. Thanks for the ideas . Love your passion for health !
I am a local gardener in Palm Springs I work for myself and I average 10,000 to 12,000 steps a day. Monday through Saturday something that I want to work on is my legs because hopefully this year I’m going to start climbing palm trees to generate more income for myself I have about 300 palm trees in my rout. A big thing that I want to accomplish is stretching and a good diet or eating healthy I don’t like on your diet lol
Dude I need to start implementing this, I used to be so shredded but have really just been a carb-slave the past few months. Gonna try carnivore first thing tomorrow!!!
I find most people just do not want to put in the work. I tell friends that spend 1-2 hrs a night watching tv on average. I said get a decent to good treadmill. And watch tv while walking at a regular pace or use a tablet to surf the web while on it. This way you get it all done. But then again what do i know...lol..
I just wanna tell ya such I great transformation it's almost unbelievable that you got to all the way to bodybuilding contest.. I'm like I hope Mark keeps it up this physique cause it is awesome.. Also bought some swag&slingshot which I love.. At A boy on such good prices and even shipping was so quick also. Keep up all your work Mark smelly Bell.. 😊
You inspired me to grow a mustache...🧔😁 This is an awesome channel, love your content Mark. 10 min walks sometimes turn into 30min sessions that I just love lolol - I incorporate backwards walking with it, Unbelievable! My back gets a incredible tune up from it. Cheers mate. God Bless.
Now that you mention the whole concept of "loosing weight" is wrong, we shouldn't even be using that term any more , we should talk about FAT loss , and muscle GAIN. I don't want to "loose weight" , I want to loose fat and gain muscle
Love the content looking at background we def not that far from each other.. one day we could probably get a workout in teach me some stuff but def good information
I really like your comments that make a lot of things I have always been a firm believer the first thing you should build while you start a diet is the habit of exercising not exercising excessively just exercising just a little bit each day and slowly bring it up I think after you have done something 22 times that becomes a habit so you need to learn to exercise every day for 22 days and that will become a habit you will still need the drive but having a habit white that is a good thing
So I heard something Mark Bell said he said you can walk too much I've never heard that before what is walking too much is it 5 miles 10 miles 20 miles a day I walk 5 to 10 and it helps me extremely deep meditation makes me relax helps with my recovery so what is too much walking
Just fast for a few months , then start back up with protein, slowly start to increase your eating , start training from slow to intensive over a period of time , avoid injury if possible , it's not about being a stupid Hulk but being in balance , healthy and well being .
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Taking a 50 minute walk everyday after work has been life changing in many ways... the mental decompression is probably more pronounced than the fitness aspect to me.
Same for me.
I walk around 2-3 hours everyday because I have more free time I do something like 10-17 kilometres everyday and I’m so much happier within myself .
That is how I got sober and lost over 100lbs. Everyday, for 100 days, I would go for a 1 hour walk around a 4.5 mile lake trail. By the end of that 100 days, I was down almost 30lbs.
Do you guys listen to music while walking or just walk?
@@joshuam3903 I do all, usually I talk to a friend who has the same goals like myself we motivate and push each other we avoid any negative arguments or discussions.
or sometimes I listen to podcasts, music or sometimes silence… just enjoying the noise of the background.
@@joshuam3903 I unplug and even turn my phone off. Just some peace and quite for an hour is really healthy too.
10-20 minutes of walks after meals are great. Less sugar spike, better digestion, bo bloating, no sleepiness 👍 been doing them for 3 years, works great. Important note: do not walk fast if it's an after meal walk
How long after your meal should you walk?
@@KC-gh1li I find a 15 minute slow walk is the sweet spot. Walk before an hour after your meal. That is generally when insulin spike is at it's highest, so you have a one hour window.
@@micah9676 thank you
Why would you do that? When your stomach is full of food your metabolism is working to break down your food in your stomach not the fat on your body. Do that on empty stomach instead.
do you think our ancestors hunted animals, and when they ate they went for a walk? ;)
Careful with the scale, especially if you're squishy and building muscle. I always gain water weight when I start exercising, so you gotta trend the average weight loss over a period of time and not beat yourself up day to day. Also pay attention to how your clothes fit. My wife works out and the scale stays the same, but clothes start to get baggy. Then she stops working out and sheds the water weight to visualize the weight loss on the scale. If you're doing the right stuff, don't let the scale discourage you
@4:11 "...weight loss by nature, is never sustainable". That right there is what it takes to be fit. Fitness is always a journey and doesn't have a final destination. Make realistic, healthy goals and make a habit of keeping them. Aesthetics will follow.
Mark, you may not read this, but I want to thank you and the boys on the MBPP. The algorithm has brought me back around to this video, which was the very first I saw from you, 9 months ago. From there I have dropped approximately 13kg from 118kg, and I continue to listen to your podcast on Spotify. The little gems of info and inspiration you and the guys put out there, as well as the numerous quality guests you have on has helped me on my journey to no end. I want to be an inspiration to my family and especially my son, and pass on whatever I can for him to be the best version of himself he can possibly be!
Again, thank you for all you do!
Try maintaining a conversation with someone while walking at a decent pace, then try doing it while you're jogging! Mark's cardio is fantastic, its one thing to take advice from people in videos while they're sitting down in comfortable cozy environments explaining how to do this shit, its another level when you're doing this while jogging - if you're going to follow someone's advice, listen to those that actually practice what they preach, nice job on this Mark!
I want to know who is videoing because they are doing a good job while he is jogging lol
This is honestly filled with amazing advice. Don’t get lost in ‘paralysis by analysis’ trying to find the 100% optimum way to eat or train thinking you need the PERFECT system and PERFECT adherence to make real progress. Give yourself reasonable guidelines to follow, stick close to them 80% of the time, don’t completely lose control when you ‘cheat’ and you will be shocked how much progress you can make. Don’t set yourself up for failure thinking you will be a totally new person in 2 weeks or 2 months, crash diets and workout plans have been proven to be hugely ineffective. Instead try and develop one good habit every few weeks (walking, meal prep, intermittent fast), see what works for YOU personally and stick to that. Give yourself some layups, small changes over time add up to huge results.
Thanks.
Smelly is always gonna be more relatable because of his humble beginnings . We love ya Mark! Much appreciated 🙏
everyone has humble beginnings.
@@idahojohnson6105 you clearly haven't met a lot of people
Thanks Mark! You’re definitely an inspiration for me! I’m an aged ex powerlifter that needs to drop about 20lbs. Started the walking and have cleaned up my diet. I would love to see content on gaining back flexibility. As I age that seems to be the other issue I’ve experienced.
@Donald Donald dude I’m 57 years old. I agree that a stretching routine helps but there are lots of other things like mobility drills and range of motion exercises. At my age static stretching routines don’t cut it.
Don, don’t be a douche
Check out Mark's content on Knees over Toes Guy. Awesome for strength and flexibility.
Check your vitamins, you might be lacking in magnesium or one of the Bs.
@@spartallica9128 Depends on what range of motion you are referring to. I am an ex powerlifter and an office worker. It's a very complex topic and stretching definitely doesn't cut it. I would check out some work from Ganbaru method, kneesovertoesguy. What I have been working on is exercises that I dont normally do and working on antagonist muscles. One thing that practitioners like eugene teo talk about is that tightness is less your muscles being tight but it is more a neurological mechanism where your body is trying to protect itself because you have a weakness somewhere.
e.g i have horrendous lower back tightness, I noticed that doing exercises like supported reverse nordics, hip flexor marches and it has definitely helpe me. Additionally, I have worked on movements i don't normally do like twisting movements (woodchopper, etc).
i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life, and maybe yours as well
absolutely the best video regarding weight loss strategy ever! i 100% identify with what u say, especially regarding science. i turned 50 and went from 15.5 stone to 11 stone in 4 months by fasting calorie deficit and low carb. i constantly hear i cannot sustain that way of eating but 5 years later i ebb and flow betweenness 11 and 12 stone.
Confidence boost so good he started wearing his wife's shorts. Messing around man, great video, watched it twice and took notes.
No way I could look as good in those shorts 😂❤
I was 360 currently 195 ……. Fasting , sauna , and bicycling ,,, and I’m turning 52. Potassium is your friend
What forms of potassium ?
I'm actually glad you waited until later in the video to mention lifting. Most people looking to lose weight simply don't want to lift weight or find it too intimidating to get started. The tips you highlighted before mentioning lifting are super relevant to that population.
Holy crap, I love the real talk! You kill me! How refreshing. Thank you.
I'm in my 40's. January 1 I was at 233lbs and 5'8" which means I am obese with huge gut like a 6 month pregnant woman...so I started doing weights about 20-30 min a day for 4-5 days a week and a diet but what's most important is I eat about 1000 cal a day and my breakfast is usually at 8 am and last meal at 2 pm so yeah I know what hunger is but it works and my fat is melting like crazy. I was at 217 lbs 2 weeks ago and I didn't check it since then but I feel like I'm probably around 212 now. I'll check it on Saturday because that's my weight checking day. Good luck to everyone.
@ Smolex: Congrats man! you said you eat about 1000 calories, what do you eat exactly if you eat in the morning and then at 2 pm? I'm having a hard time trying to figure out what to eat.
@@brocksamson7164 everything for me does my phone app so I know exactly what I eat because I scan barcodes of everything I eat with that app and I weigh everything and put the exact amount of that food in that app for example on breakfast 2 slices of bread and 1 tbsp of mayonnaise and 2 hard boiled eggs that gives me 335 cal according to that app.and on lunch for example I had 0,5 cup of tomatoes, 30 grams of onions, 70 grams of red cabbage, 1 boiled egg , 1 mango, amd 2 patties of hamburger meat cooked in water that was 629cal for this lunch with total of 964cal and thats it for this day. So without that app I wouldn't know how to count this stuff but with app everything is very easy. I use free version of app called MyNetDiary.
Eye can relate...that hunger burn makes you feel ALIVE!!! I've lost over 200lbs since 2/21
@@lamonteganaway2322 no fckng way!!!
@@Voltomess YES WAY!!!!
Thanks Mark. I’ve been interstate trucking for 11 years now. When I started I weighed 180 - 185 pounds. I’ve been almost 230.
I joined Planet Fitness because they’re everywhere and you can actually park an 18 wheeler at some of them. I try to adhere to a protein/fat heavy diet and intermittent fasting. It’s challenging with my lifestyle/work. I relapse from time to time.
I’ve found that I get my best sleep when I’m working out regularly and my diet is clean: mostly eggs, beef, a lot of butter 😋, cheese, milk and at least 1/2 a gallon of water daily.
I really needed to hear this video today. I’m 56 and I find your perspective really helpful and inspiring. Thank you sir for your motivation. 🫡 ☮️
I had undiagnosed sleep apnea in my 30's. Winded up in hospital for 2 weeks, VERY close to death. It gave me all kinds of heart issues that WILL kill me at a younger age. Sleep apnea is no joke.
You are absolutely amazing. I’m so very grateful to have you before me via these videos. I would love to have you in my personal world.
I am 62 y/o ex-powerlifter. Just started back lifting light after not even going into a gym for 15 years. After I retired from my Firefighter-Paramedic career I developed depression & PTSD. Didn't wan't to do anything. Got diabetes about 5 yrs ago and have been trying to keep my A1C below 7.0 My Doctor told me to buy the book Keto for dummies. Good book. Started walking a little but not a lot due to arthritis everywhere. My flexibility is not what it used to be, no squats due to balance issues so I do leg press, machine press for chest. My A1C went down a bit more. Doc put me on some replacement Testosterone, 200mg per week via injury. which helped a little in depression dept.
Sorry to hear about your struggles.
However.... Just continue on the path you are right Now. You dont have to squat, bench and deadlift to get results, it can be achieved through different methods too.
This is my list.
1. Get Better and more sleep.
2. Eat Better. Dont drink your calories.
3. Exercise.
Regards to walking, maybe try swimming, biking etc.
The Main thing that Will help your issues is to fix your diet.
Point being. Just do something. Just be Better than yesterday. It took you many years to change your bad habits. Habits dont change overnight.
Check out knees over toes videos for exercises to help you with your knees. It really does help. My knees were shot from basketball and then I started walking backwards for 15 minutes a day.
Love this video! I did powerlifting recreationally for like 15 years. Slowly over time got up to 270lbs at 5'11". Then 10 years ago I got into fasting protocols.
For the past decade I've managed to range between 205-215 always losing or gaining the same 10lbs which is something I'm proud of. But my goals have drastically changed.
Now I do stuff like stair running, hill sprints, high volume pushups and pullups, and I walk 15-20K steps daily. Despite being nowhere near as strong as I was, I look/feel 10x better. In 30 years when I'm 70, I'd rather still be doing strict pullups and hill sprints versus dealing with degenerative lifting issues. 💯
Very good info, wise not try keep mad strength when older, feeling good/good mobility and heart health much more important,, love a good pull up, thanks
Same experience and same goals at this point. Former football/rugby/Marine type with powerlifting to support the same. Aiming at calisthenics for the back half of life because I feel wayyyy too immobile and I allowed the weight to pile on after total hip replacement (270 at 6'...but had a 36 inch waist 18inch neck even at 8% bodyfat back in the Marine Corps prime, just to get an idea of bodyframe).
Hoping to get down to your same fighting weight. Great work!
You were not 8% body fat at 270 sorry man it’s near impossible you are not that guy
@@supersillylily2474- I never mentioned bodyfat once in my whole post. So not sure where you're getting 8% at 270 from. 🤣
for two and a half years i have gotten a minimum of 10k steps every day. that's about 7km a day. today I walked 17km.
Walking is such a basic thing, but it makes a huge difference.
Don’t worry Mark, if these noobs comment as if you ain’t been around that long, the real ones have been listening to you for the past 10+ years
Yes walking definitely does keep the weight off. You see noticable differences in the overall conditioning of people who live in area where walking to your destination is commonplace.
I think you just changed my life with that statement about when you're not hungry for me and eggs it's likely fake hunger. I'm going to take that with me and run with it.
Consistency is key, consistently stay away from cookies.
I love cookies 🤦♂️I'm the Cookie Monster
Actually eating quality fat and protein, I don’t feel hungry in between meals/fasting. Or it’s not so bad. I’ve even done some prolonged fasting and it’s not nearly as bad as you’d think. I’m close to my weight loss goal, but I more so want to put on some muscle as well as a woman almost 30. Whatever your goals - you’ve got this!
Hands down , one of the best videos made because of the real info and no bs tips to help get our fat asses into the right gear! Thanks for the 101 and keeping it real! 💪🏼🙏🏼
In addition to the scale measuring your midsection helps. When I started lifting the weight stayed about the same after a while but my waist kept getting smaller and the back got wider
Might need this. I noticed sometimes for a week or two scale barely changes and im eating clean, working out but I hit plateaus around 200, 196 and 192 for whatever reason.
You get hungry with or without food! Thanks absolute gold for me.
There is no denying that weighing regularly helps keep track of the weight but I'd say the best tool in the box is looking yourself in the mirror and also measuring your midsection. Weighing is good but can be heavily influenced by numerous factors such as sodium intake, lack of sleep etc...
Yup my Man. I agree. All day long. I lost 100 lbs doing this 3 years ago and only vascilate between 180 n 190 lbs back n forth. I'm fine with that... it's my reminder to self..."ok fattie" you can do better than this and I have fun mentally working back to a healthier me...and I loose the weight. Great fun for me.
It really helped me to make sure my meals are intelligently designed (well balanced) and consistently scheduled (within reason). I plan in the fruits I'm going to eat, I make my protein shakes with a few frozen berries (and half a banana in the after workout shake) to make them a little more tasty. Greek yogurt wasn't my go-to snack. It tasted more like sour cream. I added some no added sugar peach cup (30 calories) to it, and it made it much more palatable. Now I look forward to that as a basic "dessert" every night.
I still like the candy and the junk, I can even afford to eat some, but it's rarely my number one choice knowing that those calories aren't doing anything for me except tasting good and providing the basic energy virtually any food will provide. I'm at the point now where I don't have time to snack or I don't want to because I just had breakfast, I just had my fruit and cheese or I just had lunch, or I just had a shake, or I just had dinner, I just had my yogurt snack. Between all that I go to work for 8 hours per day and work out for maybe 90 minutes, plus a walk most days, spend a couple hours with my family, an hour writing or doing my own thing to relax, get a good night's sleep. There's no time left for bs most of the time.
I get that stuff when I do something out of the ordinary, like go on vacation, or take a day trip to the next town over, or come by a rare homemade treat somebody offers (though I'm not afraid to decline if the timing is bad). If you can buy it in the store it's almost certainly relying on the most boring taste sensations with little nuance, think grocery store baked goods, cookies, cakes, all crap tier flavor profiles. The only thing they hit are the sweet, or the salty. But habits and routines are powerful. They can work against you too. It seems hard to reverse them and replace them with better habits and routines, but it's extremely easy. You just have to be consistent with it for a couple months and it begins to become a new way of life.
Man loving these type of video i could listen to mark for hours very informative guy, learnt alot from him.
About sleep apnea - it's one of those illnesses that comes from being overweight, as the fat in your throat is causing it to close, so you stop breathing. So you can solve it for the short term with a CPAP machine while long term, you should try to lose the weight.
I 100% agree with the daily weigh ins. I don't count calories since starting bodybuilding again, that would be a time consuming stressful thing to do. I'm doing the opposite, trying to gain quality weight. What works for me is gaining 4-5 lbs above my "base" weight through eating more over the course of a couple weeks, which leave a a little fluffy lol, but then I maintain that weight pretty much every day all day for a couple months. As my lifts and strength goes up I grow into that weight, and then add more food again. The scale dictates my food/ fluid intake throughout the day. The morning is a good time to replenish a good chunk of water weight after dehydrating all night.
Been taking Rad140 and Cardarine for 8 weeks both at 10mg/day. I began to fast overnight and up until an early lunch around 11am. BW over the last 30 days has dropped from 272lbs-247lbs this morning while continuing to gain strength. Diet has been the biggest factor in my progression by a long shot, although the strength gains in such a large calorie deficit should be due to the RAD. About to PCT with some Tamoxifen for 4 weeks and see how I am feeling from there. Really thankful for your advice and guidance along the way!
How does cardarine make you feel? I’m hypersensitive and a hypochondriac lol. I get freaked out to take anything. Been interested.
It’s refreshing to watch a video where you are being so honest about what you did to lose the weight. I find that many people aren’t truthful when they tell you about the amount of calories they ate. Thank you for sharing 😊😊
And by the way I think walking is incredible it's so basic it helps burn extra calories fills in time especially in nature helped with cognitive function and help huge with recovery especially when leg day go for a walk when you're super sore it helps
I weigh in before sleep & 1st thing in morning… I like to know how certain foods/activity affect me…..
The worse I eat, the more fluid I retain, anything heavy w/ sodium/bad fats
As a guy who's been fat and fit at different times in my life, I'd say that rather than daily weighing, daily waist measuring might be the better way for some people to go. The first time I was trimming down while I was still in high school, I tried frequently weighing myself and got discouraged when I was gaining weight working out most days each week. Fortunately I had other things that kept me going to the gym regardless of how the weigh-scale was going, then remembered that muscle is heavier than fat. Rather than focusing on what the scale says, focus on the size of your waist. If you're making the correct changes in your life, your waist will show is just as consistently as a scale. That's not to say that there aren't pitfalls with waist measurements, though. After a while of consistent waist-reduction, a person will hit a "plateau" where the fat from other parts of their torso has "filled the void" and their waist won't shrink for a bit even if other parts of their body are still becoming leaner and more muscular.
props to the camera man for keeping the pace lol
I've seen so many of these videos it's unreal, and this is pretty much the most accurate one i've seen.
Mark, I walk 3 times a week used to be a runner, now jump rope 120 minutes a week, due to injury 3 months ago
I had brutal Obstructive Sleep Apnea, I got a CPAP machine and it completely changed my life..... people overlook this and it makes a huge difference.
The more fat you are more obstructive sleep apnea you get and once you get skinny no CPAP is need that's what my doctor always tells me and I'm on my way to that point when I won't be needed this stupid machine anymore.
Started weight training 15 years ago and put on a pile of weight as I wasn't monitoring calories. 18 months ago I got back into mountain biking (was into it before weight lifting) and calorie counting using an app. I've lost almost 5 stone and my fitness levels have increased massively whilst sticking with the weight lifting as well as mountain biking :D Type 1 diabetic as well so it's important to stay active
I appreciate your words Sir. You are a real person talking about real things that impact people when it comes to making wise choices and staying on track. Thank You
So many good points! I love the points on protein, hyper palatable foods, 10 minute walks, and sleep quality!
I really appreciate your no nonsense approach!!! Thanks my dude! 💯💯💯👍🏾💪🏾
Love this. So direct. So real. So cool. Much respect.
I am 52 next week and I am 1 month in to drop the weight and finally be lean! Hope to see you at the Olympia Expo
Really impressed with this video straight to the to the point, no nonsense bullshit but most importantly you just kept it 100%. 22 minutes from start to finish of pure raw pure uncut to the point information don't give a 😮😱 about saying the wrong thing to offend people. Need more people like you. Third time watching this video...thank you bredren 🇯🇲🇯🇲
Thinking of turning activities into workshops is invaluable. I used to have a job where I could wear headphones. My work was my classroom. I got paid to educate myself and it was awesome. I miss that.
I appreciate every video I get to watch with you because you care, you understand me without knowing me, because we are semi the same in some ways. But all at the same time, you explain things easily so most anybody could understand. Thanks Mr.Bell!!!
Lol! Man you keep cracking me up how you talk things out! 🤣🤣 It’s great keep it up. What your saying is truth. 💯💯
I recently started working out and fasting. Haven't felt this good in ages.
I was drinking every night, eating pretty bad, my job is not physically demanding at all, so I wasnt active.
Now I get up, go to the gym for about 2 hrs and fast all day. The only thing I have in between is a protein shake after gym, and creatine and black coffee before gym. For dinner I'll have chicken breast strips I cook in an air fryer. (So good) a small snack like a protein bar or ice cream cone 😁.
The way my body is changing is so motivating and addicting. The crave for alcohol and fast food is gone, doesn't even sound appealing.
I really think we are what we eat, that's why were always tired, sluggish, unmotivated, because eating unhealthy is alot more convenient and cheaper and that's what most of us do.
Exercise and fasting is one of the best things you can do to your body.
Excellent advice! Great to see another guy making gains in their 40's !!! It gets much harder with age! Subbed .
Don't forget that if you're feeling bad and overweight, check your blood sugar and A1C just to see where you're at health wise. Also check your blood pressure. The biggest thing is to stop eating sugar. No soda, no artificial sweeteners all the time either. Just a little bit at a time. Skip breakfast and eat at 12 or 1 instead. No bread, no pasta, just meat, vegetables, fruit, keto yogurts, etc. Also, if you are hungry, drink more water. You're most like not hungry, but confusing your hunger with thirst.
This was an EXCELLENT presentation. Real talk from a Dude to other dudes. Very sustainable & reasonable
Good advice, I’d add that back extension has been the greatest addition to my routine, my lower back and core has never been stronger
Great video and proof that there are people out there making common sense a common practice 👊🏻
Brill vid, so much good advice. Don't forget everyone is different so some things that work for you may not work for someone else.
I weigh myself daily and it's a struggle because I'm also lifting weights so I'm putting on muscle as well as losing fat.
Take those measurements but also take pictures regularly.
9 stone down lets go!
For the vast majority of people, caloric deficit = weight loss. People get bogged down in mentality of "im a special snowflake", so "nothing works for me". Put in the work, eat right, you'll reach your goals.
The minor tweaks professionals make, won't help you if you don't have a solid nutrition/workout foundation.
People way over think lifting. Its a waste of god dang time. Heres how you get it done. Intense workouts and consistency. Period. Thats it thats the trick and tine. It takes time
Thank you Mark, you have no idea how helpful this was for me. Along with the helpful and supportive comments to learn and inspire from.
Great video! I am 63 and have been doing carnivore for 3 weeks working out again and feeling good. And I get inspired by watching videos like this that are very positive and encourage me to just do me and keep going. So Thanks!!!
Can I just come and live and train with you 🤣 would make this whole thing alot easier lol
Excellent common sense post! I'm a bit older than you and have a similar background and I support the message 100 percent. Personally for me carbs not protein are the key for my progression in weight loss but the principle is the same.
I love how the new age TH-cam experts have zero understanding of concepts , they look like sherlock Holmes for something that wasn't mentioned directly and try to use it to disprove you , yet none of them ever accomplish anything of their own!
Great job sir
Excellent thanks for your advice really appreciate it the walking really works 💪
Fasting is insane! I lost 70 lbs in 10 weeks doing it
How long do u fast
@@tonyminor2127 16 hours but with my job I’m lifting a lot all day so I can lose fast when I’m fasting.
One of the best videos about diet and exercise I've seen. Thank you. Can't wait to see more
I like how you keep it real! Real talk produces real results.
Great info! Seeing the old at Toomey Field/ Wilson track brought back memories of my hometown! I have been IF most mornings, getting walks in and moving! Thanks!
I know, I know F my elbow!! 😂
We were in lockdown in Canada so me and my buddy decided to use my Appartment building stairs to stay in shape 20 floors definitely adds up.
I took it for pull-ups and dips at home :) 3 years lockdown sucks eh ? How’s your knees ?
I have about 70 pounds to lose. I have been weight training for 4 months now and loving my gains. Makes me want to lose this Fat and really see the work I have put in at the gym. You talked about something that I have noticed happening with me. I am hungry even though I know I am not in need. Like last night after a full day of eating healthy whole foods and just finished a Steak and sweet potato an hour later I am hungry. Crazy makes no sense. Maybe I just need to man up drink a water and learn to ignore the urges.
Excellent advise - non-ideologic, reality based, honest and authentic ... love it, great stuff!
I have to say, this is the most informative video on the internet for me 5x through
Great video mark . Inspiring , love the motivational talk . Love the fact that your actually doing the work instead of just talking the talk! I have problems putting muscle on . Tried low fat high carb diet . Put on some muscle but didn’t feel very well on it . Going on a carnivore based diet with small amounts of fruit . I don’t do well on rice or most carbs I think I will do some cycling as you say and maybe do a full clean out and throw some carbs in at some point. Thanks for the ideas . Love your passion for health !
Great content. Easy to absorb and implement.
Thanks Mark - Just the thing to get the ball of fat rolling away from me :) 👍👍
I am a local gardener in Palm Springs I work for myself and I average 10,000 to 12,000 steps a day. Monday through Saturday something that I want to work on is my legs because hopefully this year I’m going to start climbing palm trees to generate more income for myself I have about 300 palm trees in my rout. A big thing that I want to accomplish is stretching and a good diet or eating healthy I don’t like on your diet lol
Dude I need to start implementing this, I used to be so shredded but have really just been a carb-slave the past few months. Gonna try carnivore first thing tomorrow!!!
This is the most complete and simple explanation of weight loss. Church Brother!
I find most people just do not want to put in the work. I tell friends that spend 1-2 hrs a night watching tv on average. I said get a decent to good treadmill. And watch tv while walking at a regular pace or use a tablet to surf the web while on it. This way you get it all done. But then again what do i know...lol..
it is good to see you in the shap of your dream using a lot of protins how about the other supliment lime gears are you still getting them.
Now all I need is some rocky music and a diet plan 👍👍💪🏾💪🏾💪🏾💯💯💯
Running 3 to 4 miles 6 days willl definitely help .. U see Mark on that track ..
I just wanna tell ya such I great transformation it's almost unbelievable that you got to all the way to bodybuilding contest.. I'm like I hope Mark keeps it up this physique cause it is awesome.. Also bought some swag&slingshot which I love.. At A boy on such good prices and even shipping was so quick also. Keep up all your work Mark smelly Bell.. 😊
That first 2 minutes had me weak😂🤣🤣🤣🤣 good video.
WAIT this is at the UCDAVIS shed! Hell yeah Mark! I had no idea you spent time in Davis. I love it
You inspired me to grow a mustache...🧔😁 This is an awesome channel, love your content Mark. 10 min walks sometimes turn into 30min sessions that I just love lolol - I incorporate backwards walking with it, Unbelievable! My back gets a incredible tune up from it. Cheers mate. God Bless.
Now that you mention the whole concept of "loosing weight" is wrong, we shouldn't even be using that term any more , we should talk about FAT loss , and muscle GAIN. I don't want to "loose weight" , I want to loose fat and gain muscle
I Love This Guy, He Knows His Stuff 👍
Super Excellent advice. Thanks so much!
Let's applaud the cameraman doing cardio with Mike towards the end of the video 😂
Love the content looking at background we def not that far from each other.. one day we could probably get a workout in teach me some stuff but def good information
bro this is so authentic and badass. thanks for this.
I really like your comments that make a lot of things I have always been a firm believer the first thing you should build while you start a diet is the habit of exercising not exercising excessively just exercising just a little bit each day and slowly bring it up I think after you have done something 22 times that becomes a habit so you need to learn to exercise every day for 22 days and that will become a habit you will still need the drive but having a habit white that is a good thing
So I heard something Mark Bell said he said you can walk too much I've never heard that before what is walking too much is it 5 miles 10 miles 20 miles a day I walk 5 to 10 and it helps me extremely deep meditation makes me relax helps with my recovery so what is too much walking
Also, track your insulin level. Low insulin levels solves many health issues.
Hey when will steak shake be back in stock?
Just fast for a few months , then start back up with protein, slowly start to increase your eating , start training from slow to intensive over a period of time , avoid injury if possible , it's not about being a stupid Hulk but being in balance , healthy and well being .