Happy to report I hit my first goal of getting under 300 pounds by New Year’s Day. I started at 365lbs and now thirteen weeks later I’m at 295lbs! I’ve been a big guy my whole life and now at 31 years old I decided to fix my relationship with food before I even stepped into a gym. My first three weeks were all fixing my diet. I’ve been in the gym now for ten weeks and feeling great. Can’t thank you guys enough for the wealth of information and inspiration. I’m down four inches in my jeans and two shirt sizes! Keep up the great content and helping people like me!
I’m on a weight loss journey and he is absolutely right about being patient and not over correcting your diet because you aren’t seeing results.. the first couple weeks or days you may not see anything but suddenly if you stay the course you wake up one morning and boom you loose a significant amount of weight.. a lot of patience is required
ive started my health journey 5 weeks ago with the only goal of daily 12K steps and daily 20-30 mins strenght training with high protein diet the changes im seeing in my body are insane! this is the most energy and consistency ive had in 10 years after 2 babies your knowledge have been such a treasure for me in my journey 💪🏻💪🏻
This is like a biblical awakening for me! You guys are changing peoples lives. I am transitioning from being a muai Thai fighter/boxer who only has known cardio cardio cardio/all or nothing training. I was never taught the importance of protein, or how to care for my body as a non athlete. It's taking me 10+ years, but I'm hoping 2023 is the year I build my body for longevity thanks to you dudes. (Also my husband is a cardio bunny yelling at me to run my tail off for weightloss so I hope to get super sayan jacked this year to show him I didn't need millions of hours on the treadmill to get there 😅) thank you for your gold mine podcast 🙏
Funny, I’ve been training Muay Thai for 10+ years and was immersed in runs for warm up, jump rope and grueling training that was always conditioning based. However, I always like lifting weights so I always lifted but could never gain mass or weight . I’ve always been at 10% BF or less thanks to Muay Thai and still do it twice a week because I love it.
Happy to see someone get the msg about running. Not what it’s cracked up to be for weight loss, especially for women. Weightlifting works for me. Combined with daily walks I lost 45 pounds in a year and have maintained for 4 years and counting! Can’t wait for you to prove your hubby wrong! Good luck!
Well, OK, 62 year old woman, started lifting about 6 months ago with 30 pounds to lose and at probably 27 BMI. Down to 5-10 pounds over and muscles starting to show! Still going to follow these steps even though I realize both may not happen simultaneously as easily as I wanted. Love your videos!
3 months post-partum here! I was 135 lbs before my pregnancy & got up to 175 lbs & was ALL belly. I lost weight gradually after birth & got down to about 140 lbs. Recently I've been hitting the gym 3-4 times a week doing a split routine. I noticed the scale actually go back up to around 145 lbs, but I feel and look so much better already! I feel the post-partum period is the perfect time for me to burn fat and gain muscle as my hormones regulate. Definitely love this new stage of my body and IGNORING the scale!
Hey! Im in the exact same position except i was 125 before and now i cant shake 137lbs. Im 8 months post partum though😅, I just started lifting this week and am hoping i am eating the correct amount and all that Good luck with you i hope you get the results youre wanting!
@@Bugaspentree girl, I started maps anabolic. I’m in Week 7 and my body has been transformed. I got up to eating 2400 cal each day. Now I’m doing a 1600 cal deficit because my honeymoon is in two weeks. My weight has stayed the same but I look and feel so strong.
@@sidneymae8600 Whats maps anabolic?? I am eating the same deficit currently, only two weeks in so i dont feel much change but my measurements are getting smaller 😊 Congratulations on your honeymoon!! I hope its the best time, i was pregnant on mine so i was sick the entire trip😂
So I get all the science and nuance the fitness industry provides but if it was as difficult as the science makes it appear, no one would lose weight and build muscle. As a 68 year old female I decided to get serious about my body. In a year I went from 165 to 120 and based on my inbody comp analysis at my gym I lost significant fat and built significant muscle. I wish I had taken pics but I didn’t. But to give you a visual I went from size 14 pants to size 6. I did it by eating in a slight calorie deficit and hitting my macros (first time I ever prioritized protein) and doing resistance training along with regular walks. I did this consistently and voila 45 lb weight loss. That happened in 2019 and I’ve maintained using the same formula. I now crave my resistance training rather than sugary sweets. Macros plus weightlifting 🏋️♀️ plus consistency. It really is that easy!
How did u figure out your macros? What app did u use? How long before you saw any weight loss? I tried for one month to eat within my macros with a calorie deficit and could not budge the scale. I became discouraged, and i quit because i felt I was doing the nutrition part all wrong. How much deficit did u cut back?
@@superwomaninyourdreams3465 a simple method is to multiply your goal weight by 12 and the number you get is the amount of calories to eat to be in a deficit. Then multiply your goal weight by anywhere from .7 to 1 and that’s how many grams of protein you should shoot for each day. The rest of your calories come from carbs and healthy fats. I just did my best every day to hit those targets. I found foods I could eat enough of to stay full (lots of chicken and lean cuts of beef, veggies,fruits, low on the carbs). But when I felt like I needed a treat I had it, but I had one serving and that’s it. You said you got discouraged after one month. For me, I didn’t start to see regular downward scale movement until almost 3 months in and that’s when I realized that this had to be my new normal. I listened to lots of health related podcasts and read quite a few books on health and nutrition and when you understand how the food companies manipulate consumers and what their shit ingredients do to your body it made me determined to eat better and not become another victim of mass media! It takes time but the sugar cravings subside significantly and it gets easier. Now I crave my weight lifting sessions. And the more muscle you have the better your metabolism. It’s a win win. Good luck. If I can do it anyone can!
THIS! Thank you!! I am DONE being preached at that a bulk is the only way to put on muscle, especially when you already have excess body mass to work with for energy. This messaging is just the current-day "Post workout eating window". 🙄
Been doing this for 3 years almost 4. Just had my 3rd baby In September and then pulled my back on a heavy set barbell squat. Regardless of the set backs I really feel this year is my year. Listening to you guys always keeps me educated and determined. Thank you guys for this amazing podcast!
22:37 Adam, this small segment is everything. Those days of water retention ARE the biggest mind fuck. Reminding yourself on THOSE days that it’s just a day and tomorrow or the next day WILL be better. Listening to you all, getting off the elliptical, lifting heavy shit and feeding my body appropriately has healed a part of me that I didn’t think was possible.
Seriously, and exactly what he said in this segment is exactly what I’ve been dealing with the past few weeks with my fitness. Letting that scale fuck with your mind day to day without realizing a lot of it is just water retention. Such a mental hurdle to get through but I always remind myself just as Adam said: “trust the process.” And appreciate the positive changes and gains you’re getting, not focus too much on what you don’t like that you might be seeing, whether that’s on a scale or what’s in the mirror
Same here! Took me 18 months to get back to 135. Now I started to lift weights and slowly getting back to 145 but still look way better when I was 135.
Ngl, currently on a bulk and was feeling bloated and fat last night. Woke up feeling great after hearing this, knowing it's a temporary thing! Trust the process 🙌
Wow I loved what Adam brought up that his focus was mainly to hit his target just hovering around maintenance calories, and as he was building muscle naturally the deficit would come! Genius approach actually
I used to eat 5 eggs after my fast about 11. See I love my burgers and pizza. I tried keto years ago. I got off that wagon. I will be 55 in June . My wife and I have a cruise in September. I really want to be in better shape like looking lean. Thank you guy’s for sharing theses tips to hopefully will help me!
What about doing some sessions of drawn out really low intensity steady state cardio...like riding an exercise bike slowly while watching TV and reading or talking to someone to hit maybe a 60 percent of max target heart rate
Happy I found you guys. People at work are doing a Biggest Loser Competition for 60 days. I've been lifting 5x5 for a few months and I've lifted on and off for years. Trying to lose fat, but build some good muscle in the mean time. Don't need to win the competition if I win in life. ;)
I've been an ardent Mindpump fan since a few years, I always learn something new that I can not only incorporate in my workouts but also my life. Thanks for your wisdom!
Cardio can send muscle signal. Depending on what kind of cardio. Example...elliptical. keeping the tension and squatting bursts..excellent burn and it will stimulate.
Convenient timing of this topic. Was feeling shitty about my bull cause one-week in I lost a pound. But after another week, I’m net positive. Be. Patient.
I know you guys talked about sleep but also just taking time off. (If you have been consistent long enough) I actually haven't worked out for about two weeks now but my body is actually looking better and the scale has gone down a little. So people don't be scared to take a break. 💪
Guys love your show. I’m 51 that enjoys staying fit and you teach me something new every time. Hey Justin. Huge fan from Canada of the 49ers. Only 4 wins to go guys. 🙌🏼
This is such great info! I stopped using the scale so religiously because I was getting so discouraged by the damn numbers. My clothing size is going down and I feel freaking fantastic…scale still hasn’t moved.
Mindpump, you have been instrumental in my weight loss journey, what seemed impossible a few months back, is now a reality thanks to all your guidance in your TH-cam videos!
Sleep does wonders for the body and mind.. I've learned I cannot function properly and my emotional state gets out of whack when I've stayed up later than normal.. I'm guilty of doing this on the weekends and would pay for it after a day or so.. a goal of mine is to become more consistent with my sleep schedule, including weekends. Thanks for these key points, I feel more equipped than ever to take my health into my own hands since listening to your podcast!
I’ve been listening to you guys for the last month!! Totally changed the way I think about so many aspects of training. Thank you for educating me. Helping me to be patient to transform my body. By starting to build muscle &increase my metabolism first & then later on shred fat. I’m on 1500 cal & want to try & build up to 2500 calories. Im happy to take as long as it takes. I would love the bundle for my 50th birthday 18th January. ThNk you do much for such balanced advice … Love from an Aussie girl 🇦🇺
This channel has really helped me start making small changes. I used to just do big deep end type changes and it was never sustainable. I now work from home and just started doing a few small things. I’ve given up slurpees (used to have 3 or 4 a week) and recently just started walking a mile everyday just to start getting some movement back in my day. Thanks very much for all you do!!
The best thing about this channel is how you go in depth on every aspect of fitness/health. Like body recomposition would probably get 5 minutes of a 15 minute video elsewhere. It means that if you're making a decision like 'should I bulk/cut/recomp?' you can make a fully informed decision. Keep it up!
Thank you for always reading my mind and being clutch with these episodes. This is exactly what I'm going through right now. The past 7-8 months I lost 45lbs and have been struggling mentally to see the muscle building during this time. Now I am noticing a change in strength and body and I'm more focused on building muscle under that fat while I lose another 10-15% of body fat. Thank you for keeping me sane!
I gained 7lbs of fat free mass and lost 3lbs of fat in 3 months according to my BodPod results (28sep22-04Jan23) I’ve been very consistent for 1 year mostly in a cut, but ass soon as I try a bulk boom fat loss. Thank you guys your advice is truly life changing.
I would love to get in the best shape of my life this year. I'm 44 a single Mom and I've struggled with physical fatigue for over a decade. No known reason. I have to really push myself to lift weights. I really want to overcome the fatigue and become fitter and stronger and healthier through lifting 😊
I literally just started with bicep curls for a few months in front of my mirror because I was lazy and didnt want to go the gym but it really improved by overall cardio and fitnes and made it easier to have enough energy to do other workouts as well once i finally went to the gym. I suggest getting a pull up bar and at least one small dumbell! Should be 50 bucks all together max! Probably cheaper for you Americans down south.
Wise words as usual. Thank you so much for hammering about sleep. Shift work doesn't help but eveytime I feel like I start to fall off the sleep wagon, you guys bring it up on the show and straighten me out. And love the messaging regarding the scale. If you're doing everything right, scale doesn't matter. The way you look and feel matter more. You guys are great.
I've been following Mindpump channel for a few months now and it has been such a valuable resource in my fitness journey. The variety of exercises and the clear explanations have helped me to improve my form and increase my strength. The motivational tips and progress updates have also been a huge help in keeping me motivated and on track. Thank you for all the great content!
You’ve changed my life, was about to go head long into only cardio for fat loss and heard one of your shows which changed my understanding and approach to my fitness goals, now happily deadlifting and strength training, regaining my dream physique 🙏🏻 thanks again guys! 😘😘😘
This was a good video where they focused on calories and muscle building but one thing they didnt touch on was quality of calories and health being improved which either supports maintaning metabolism or possibly increasing metabolism as a by product.
For eight weeks I was on a build glute and legs program that had 3 legs days and 2 upper body. My glutes are noticeably different but now I want to get leaner so I added 5am HIIT workouts and damn! I’m already trimming down and my metabolism has sky rocketed.
This is the best health and fitness TH-cam channel I have ever come across. Entertaining. Informative. Good discussions on a variety of topics. Dare I say Mind Pump is "just right". Lol
the cardio signal vs weights signal is a really good point - i do crossfit, and i double up the evening session with a morning cardio (row/echo bike su/du skipping) session 4 times a week. i was at 122kg and went down to 103 with a goal of 100kg in mind (6'2 height). i was in a calorie deficit most of last year around 2000/2100cals to achieve this and my body is now highly efficient in endurance which is good for CS. However my strength and muscle has reduced although looking lean....i injured my achilles 2 weeks ago, so ive now switched this week to a 5/3/1 with BBB to build back muscle and strength and will now hit the maintenance macros and see how it goes - you are 100% right on not eating enough you dont sleep well - ive had this a number of times and allow refeed day on my rest day wednesday. the weekends i allow a little more also, which you guys refer to so hoping to hit the goldielocks zone! How are you guys testing bodyfat btw?
I am a huge fan of the pod and the videos on TH-cam. I have been listening for about 3 years and do my best to never miss an episode. I have found that listening to you guys this last year I put on 15lbs and only went up 1% in body fat and my big things that I focused on was 1. Eating more protein, 2. Being consistent with workouts, 3.Focus on core lifts (doing MAPS programs) and 4. Creating a sleep routine. I tend to be inconsistent with football season oopps. I cant thank you guys enough for your free information and all the programs you create I'm in my mid 30's and in one of the best shapes of my life. I wish you guys had a pod in my 20's because there is no telling what I might have achieved. Keep up the great work guys!
2:34 thanks Justin! I’d love to tap into this but it’s challenging with a 4 month old. My body is soft AF. I’m able to lift 2x a week. Sleep is about 4-5 hrs. Diet is decent. Pre baby I was nice and firm sleeping 6-8 hrs, lifting 4 days a week. Had higher protein. I’m in a different life phase but I appreciate the content 🏆
💯 and they say bending lifting our babies and chasing the kids DONT COUNT AS FITNESS. ..???? YOUR CHIILDS PROLLY 1 AND RUNNING CRAZY 🤪 LOL so u can agree how can this be!!???
I recently found your channel and your information is invaluable. I’ve been binge watching your videos. I’ve been struggling to lose fat for many years. I’m an ex yo-yo dieter and am trying hard to get smarter about my nutrition and fitness. Thank you for the real talk, it’s refreshing and motivating!!
This is the best recomp episode I’ve seen from anyone in the space. It paints a suuuuper realistic picture of how tough it is to do it, but still provides the right steps to get it done right. No cookie cutter message, no motivational bs, just a list of how to’s with clear expectations. *Borat voice very nice!*
I was 294 pounds 2/12 month as ago I’m Down to 267 and I’ve still been steadily building muscle. I’ve seen very little diffrence in my gains(I move up in weight or reps on every exercise almost every week) I must be blessed it’s much easier than they are making it sound at least in my opinion
Not caffeine, not stimulants give such a motivaton as you guys to train hard! After listen to you can't wait for my workout time! Love you and your content!
YES!! Thank you. I had been constantly hearing to loose fat/weight you have to eat less and burn more, BUT to gain muscle you had to eat more.. How can I eat more and be at a caloric deficit (burn more) at the same time??? It’s KILLING me.. You guys touched on every topic I need. Great vid 👍🏽
What changes have you made or implemented? I am at the point where I’m not trying to lose weight, just trying to gain muscle. I know it’s slow (I’ve been patient) but many times I feel like I’m stuck.
You most certainly can loose fat weight and grow muscle at the same time.i did it over a 2 yr period, calorie restriction and exercise, focused on protein and fats the only carbs were fruit and veggies.got from over 250 to 178 then adjusted calories and exercise to build muscle back to 200 lbs.completly changed my look back to my 20s body at 65
Protein is the real challenge for me. My stomach has shrunk so much, I fill up fast. I try not to supplement too much, but then I usually fall short of my target. I'm pretty lean and light (I'm 135 and shoot for 120g), but even planning out my meals, getting through them's tough. I'm not against eating; it's not psychological for me and I've never had an eating disorder. Just struggling to work back up to eating the right amount. Fortunately, I don't think I've been losing strength or muscle. Just trapped in perpetual maintenance. 😵💫
I think eat 20 or 30 grams of protein every 2.5 to 3 hours during the day is the key. I eat a variety of protein sources, including eggs, chicken, Greek yogurt, nuts, and protein bars and shakes. I’m a 160 lb., 52 year old man. I get at least 140 grams in every day, lately more. Maybe just focus on doing those 5 or 6 meals/snacks per day. It works well for me.
I feel like I learned so much. Thank you thank you for sharing your wealth of knowledge with everyone. I recently lost 100lbs and now I am Changing my focus to building muscle. This episode helped me understand better how to achieve my goal safely and correctly.
Just recently started to approach my health this way. Following my macros and calories, I feel like I'm eating more than I ever have - and I'm supposed to be cutting!? Crazy. However, I can feel my body starting to learn out and get more defined than ever. Doing AthleantX's Jacked program (dumbells at home) and I have never felt so motivated to lift weights, it's bizarre. I always thought I'd have to be super low in my calories, but didn't realize that was hurting me not just for the losing weight, but the fact that I gain it back so quickly from the smallest slip-up. I love this high protein + lifting approach because it makes sense that my body needs to grow muscle to get lean rather than remove the muscle to change the scale.
This cardio/strength training conversation really is challenging to mentally undo…I spent years as a Figure competitor and then years of circuit training which “worked” for a long time….I’m finally discovering my body changing at age 50…things have just stopped working like they did. 2023 is a year to challenge my thinking!
I stumbled upon Mindpump channel a few months ago and it has completely transformed my fitness routine. The recommendations suggested in your videos are so easy to follow. I have seen a noticeable difference in my strength and endurance thanks to the guidance from this channel. Keep up the great work!
I'm so glad you made this video, I am currently trying to find the sweet spot. The video helped me understand why I questioned the process and felt at times I was losing my sanity 🙃
Planning on sticking to the Goldilocks zone for the next 3-6 months and see what happens, be interesting to come back and listen to this one again afterward. Great show as always guys.
@@jacob88166 Yeah going well, I have switched focus a bit to cutting but switching between fat loss weeks and maintenance weeks and it's been great. Lost 4kg (78.5 to 74.5kg) and waist is down 1.5 inches so far (32.5 to 31). Having the constant break every other week has allowed me to still improve strength over this period to.
❤ I love your pop casts I loved the 20min workout video it was a game changer for me I have done weights for 6 months no cardio and dropped 10lb and gained a lot of muscle amazing love it ….
Year one of working out is done but many more to come because I love it now. I wish I could take this feeling and project it for other people. Excited for the new knowledge I know to continue with more efficient workouts and diet ebb and flows
So question? I started my weightloss journey in February 2023. I started out at 467 and as of October 17th 2024 I'm down to 378. I'm on a high protoen low carb diet. But I've stalled, also I eat about 200g of protein. Calorie intake 1800 to 2000.
Adam, your before and after pics at the beginning of the episode 😲 Wow! Thank you for sharing that the scale didn't move much during that time. I've been experiencing the same thing; my jeans are looser but the scale isn't going down because of the (small) amount of muscle I've put on. So encouraging - keep up the great work, guys!
unbelievable, this quite literally happened to me on Monday, I had been in a caloric deficit of around 400-600 calories for 3 weeks and last Friday I looked at myself and realized I was getting chunkier thanks to all the videos I've been listening from you lately I decided to play a bit with this and see if I was just retaining water, and just like that, went on a huge surplus for the weekend, probably way over a 600 calorie surplus for 2 days straight, woke up on Monday looking my leanest so far (which is not that much tbh but I'm happy I didn't panic and trusted the process) and also felt my muscles fuller than ever great to see I was able to apply all the knowledge I've been getting from you
Never mind all these complicated theories and hypotheses, If you want to check your progress when it comes to weight loss/fat loss. Just take a look in the mirror.
Happy to report I hit my first goal of getting under 300 pounds by New Year’s Day. I started at 365lbs and now thirteen weeks later I’m at 295lbs! I’ve been a big guy my whole life and now at 31 years old I decided to fix my relationship with food before I even stepped into a gym. My first three weeks were all fixing my diet. I’ve been in the gym now for ten weeks and feeling great. Can’t thank you guys enough for the wealth of information and inspiration. I’m down four inches in my jeans and two shirt sizes! Keep up the great content and helping people like me!
Go Ryan!
AWESOME!!!
Keep Grinding!!!
You’re awesome!
Good work brother
Good stuff bro! 💪🏽💪🏽💪🏽
RGB bundle!!! - I’m 47 year old mom working towards getting her body/life back. Love you guys!!
Same here
Same!
I’m on a weight loss journey and he is absolutely right about being patient and not over correcting your diet because you aren’t seeing results.. the first couple weeks or days you may not see anything but suddenly if you stay the course you wake up one morning and boom you loose a significant amount of weight.. a lot of patience is required
ive started my health journey 5 weeks ago with the only goal of daily 12K steps and daily 20-30 mins strenght training with high protein diet
the changes im seeing in my body are insane! this is the most energy and consistency ive had in 10 years after 2 babies
your knowledge have been such a treasure for me in my journey 💪🏻💪🏻
Yes girl! I’m doing the same thing and seeing progress too!
@@shannamathias4176 keep it up!! im now down 30lbs in 15 weeks sticking to that routine and ive been able to increase my steps to almost 20K daily
This is like a biblical awakening for me! You guys are changing peoples lives. I am transitioning from being a muai Thai fighter/boxer who only has known cardio cardio cardio/all or nothing training. I was never taught the importance of protein, or how to care for my body as a non athlete. It's taking me 10+ years, but I'm hoping 2023 is the year I build my body for longevity thanks to you dudes. (Also my husband is a cardio bunny yelling at me to run my tail off for weightloss so I hope to get super sayan jacked this year to show him I didn't need millions of hours on the treadmill to get there 😅) thank you for your gold mine podcast 🙏
Funny, I’ve been training Muay Thai for 10+ years and was immersed in runs for warm up, jump rope and grueling training that was always conditioning based. However, I always like lifting weights so I always lifted but could never gain mass or weight . I’ve always been at 10% BF or less thanks to Muay Thai and still do it twice a week because I love it.
Happy to see someone get the msg about running. Not what it’s cracked up to be for weight loss, especially for women. Weightlifting works for me. Combined with daily walks I lost 45 pounds in a year and have maintained for 4 years and counting! Can’t wait for you to prove your hubby wrong! Good luck!
As someone who used to be so addicted to doing hours of cardio a day this is really helpful.
You guys truly have the best health and fitness podcast.
A lot of gems in this podcast. ❤
💎
Well, OK, 62 year old woman, started lifting about 6 months ago with 30 pounds to lose and at probably 27 BMI. Down to 5-10 pounds over and muscles starting to show! Still going to follow these steps even though I realize both may not happen simultaneously as easily as I wanted. Love your videos!
3 months post-partum here! I was 135 lbs before my pregnancy & got up to 175 lbs & was ALL belly. I lost weight gradually after birth & got down to about 140 lbs. Recently I've been hitting the gym 3-4 times a week doing a split routine. I noticed the scale actually go back up to around 145 lbs, but I feel and look so much better already! I feel the post-partum period is the perfect time for me to burn fat and gain muscle as my hormones regulate. Definitely love this new stage of my body and IGNORING the scale!
Hey! Im in the exact same position except i was 125 before and now i cant shake 137lbs. Im 8 months post partum though😅, I just started lifting this week and am hoping i am eating the correct amount and all that
Good luck with you i hope you get the results youre wanting!
@@Bugaspentree girl, I started maps anabolic. I’m in Week 7 and my body has been transformed. I got up to eating 2400 cal each day. Now I’m doing a 1600 cal deficit because my honeymoon is in two weeks. My weight has stayed the same but I look and feel so strong.
@@sidneymae8600 Whats maps anabolic?? I am eating the same deficit currently, only two weeks in so i dont feel much change but my measurements are getting smaller 😊
Congratulations on your honeymoon!! I hope its the best time, i was pregnant on mine so i was sick the entire trip😂
@@BugaspentreeMaps anabolic is the next of their workout program
So I get all the science and nuance the fitness industry provides but if it was as difficult as the science makes it appear, no one would lose weight and build muscle. As a 68 year old female I decided to get serious about my body. In a year I went from 165 to 120 and based on my inbody comp analysis at my gym I lost significant fat and built significant muscle. I wish I had taken pics but I didn’t. But to give you a visual I went from size 14 pants to size 6. I did it by eating in a slight calorie deficit and hitting my macros (first time I ever prioritized protein) and doing resistance training along with regular walks. I did this consistently and voila 45 lb weight loss. That happened in 2019 and I’ve maintained using the same formula. I now crave my resistance training rather than sugary sweets. Macros plus weightlifting 🏋️♀️ plus consistency. It really is that easy!
How did u figure out your macros? What app did u use? How long before you saw any weight loss? I tried for one month to eat within my macros with a calorie deficit and could not budge the scale. I became discouraged, and i quit because i felt I was doing the nutrition part all wrong. How much deficit did u cut back?
@@superwomaninyourdreams3465 a simple method is to multiply your goal weight by 12 and the number you get is the amount of calories to eat to be in a deficit. Then multiply your goal weight by anywhere from .7 to 1 and that’s how many grams of protein you should shoot for each day. The rest of your calories come from carbs and healthy fats. I just did my best every day to hit those targets. I found foods I could eat enough of to stay full (lots of chicken and lean cuts of beef, veggies,fruits, low on the carbs). But when I felt like I needed a treat I had it, but I had one serving and that’s it. You said you got discouraged after one month. For me, I didn’t start to see regular downward scale movement until almost 3 months in and that’s when I realized that this had to be my new normal. I listened to lots of health related podcasts and read quite a few books on health and nutrition and when you understand how the food companies manipulate consumers and what their shit ingredients do to your body it made me determined to eat better and not become another victim of mass media! It takes time but the sugar cravings subside significantly and it gets easier. Now I crave my weight lifting sessions. And the more muscle you have the better your metabolism. It’s a win win. Good luck. If I can do it anyone can!
THIS! Thank you!! I am DONE being preached at that a bulk is the only way to put on muscle, especially when you already have excess body mass to work with for energy. This messaging is just the current-day "Post workout eating window". 🙄
You guys are modern day superheroes, you have personally saved and changed my life in more ways than one.
Thank you!
Been doing this for 3 years almost 4. Just had my 3rd baby In September and then pulled my back on a heavy set barbell squat. Regardless of the set backs I really feel this year is my year. Listening to you guys always keeps me educated and determined. Thank you guys for this amazing podcast!
I dropped 75 pounds and built a TON of muscle at the same time, also doing 0 cardio! Great video, I agree with everything 110%.
22:37 Adam, this small segment is everything. Those days of water retention ARE the biggest mind fuck. Reminding yourself on THOSE days that it’s just a day and tomorrow or the next day WILL be better. Listening to you all, getting off the elliptical, lifting heavy shit and feeding my body appropriately has healed a part of me that I didn’t think was possible.
Seriously, and exactly what he said in this segment is exactly what I’ve been dealing with the past few weeks with my fitness. Letting that scale fuck with your mind day to day without realizing a lot of it is just water retention. Such a mental hurdle to get through but I always remind myself just as Adam said: “trust the process.” And appreciate the positive changes and gains you’re getting, not focus too much on what you don’t like that you might be seeing, whether that’s on a scale or what’s in the mirror
For real such great information!
Same here! Took me 18 months to get back to 135. Now I started to lift weights and slowly getting back to 145 but still look way better when I was 135.
@@uilanirivera7792hi are you meaning 135lbs? Mind if I ask how tall you are?
Ngl, currently on a bulk and was feeling bloated and fat last night. Woke up feeling great after hearing this, knowing it's a temporary thing! Trust the process 🙌
Wow I loved what Adam brought up that his focus was mainly to hit his target just hovering around maintenance calories, and as he was building muscle naturally the deficit would come! Genius approach actually
I used to eat 5 eggs after my fast about 11. See I love my burgers and pizza. I tried keto years ago. I got off that wagon. I will be 55 in June . My wife and I have a cruise in September. I really want to be in better shape like looking lean. Thank you guy’s for sharing theses tips to hopefully will help me!
that before and after picture is Awesome
What about doing some sessions of drawn out really low intensity steady state cardio...like riding an exercise bike slowly while watching TV and reading or talking to someone to hit maybe a 60 percent of max target heart rate
Happy I found you guys. People at work are doing a Biggest Loser Competition for 60 days. I've been lifting 5x5 for a few months and I've lifted on and off for years. Trying to lose fat, but build some good muscle in the mean time. Don't need to win the competition if I win in life. ;)
Well said!
Recompisition is the goal, mind pump is the process!
Crazy how I was taught to focus on cardio. Time to restrategize. It’s just eating the right foods is the hardest for me.
What I love about these guys is that they always refer back to the fundamentals and keeping it simple.
I've been an ardent Mindpump fan since a few years, I always learn something new that I can not only incorporate in my workouts but also my life. Thanks for your wisdom!
My new source of philosophy and fitness
Cardio can send muscle signal. Depending on what kind of cardio.
Example...elliptical. keeping the tension and squatting bursts..excellent burn and it will stimulate.
Convenient timing of this topic. Was feeling shitty about my bull cause one-week in I lost a pound. But after another week, I’m net positive. Be. Patient.
I know you guys talked about sleep but also just taking time off. (If you have been consistent long enough) I actually haven't worked out for about two weeks now but my body is actually looking better and the scale has gone down a little. So people don't be scared to take a break. 💪
Guys love your show. I’m 51 that enjoys staying fit and you teach me something new every time. Hey Justin. Huge fan from Canada of the 49ers. Only 4 wins to go guys. 🙌🏼
Lol one of mind pumps best advice was to not be attached to your device.....then I get 7 video from them a day
This is such great info! I stopped using the scale so religiously because I was getting so discouraged by the damn numbers. My clothing size is going down and I feel freaking fantastic…scale still hasn’t moved.
Mindpump, you have been instrumental in my weight loss journey, what seemed impossible a few months back, is now a reality thanks to all your guidance in your TH-cam videos!
Sleep does wonders for the body and mind.. I've learned I cannot function properly and my emotional state gets out of whack when I've stayed up later than normal.. I'm guilty of doing this on the weekends and would pay for it after a day or so.. a goal of mine is to become more consistent with my sleep schedule, including weekends. Thanks for these key points, I feel more equipped than ever to take my health into my own hands since listening to your podcast!
I’ve been listening to you guys for the last month!! Totally changed the way I think about so many aspects of training. Thank you for educating me. Helping me to be patient to transform my body. By starting to build muscle &increase my metabolism first & then later on shred fat. I’m on 1500 cal & want to try & build up to 2500 calories. Im happy to take as long as it takes. I would love the bundle for my 50th birthday 18th January.
ThNk you do much for such balanced advice … Love from an Aussie girl 🇦🇺
This channel has really helped me start making small changes. I used to just do big deep end type changes and it was never sustainable. I now work from home and just started doing a few small things. I’ve given up slurpees (used to have 3 or 4 a week) and recently just started walking a mile everyday just to start getting some movement back in my day.
Thanks very much for all you do!!
Thank you for all the daily quality content on fitness, u guys are great! Greetings from Mexico
The best thing about this channel is how you go in depth on every aspect of fitness/health. Like body recomposition would probably get 5 minutes of a 15 minute video elsewhere. It means that if you're making a decision like 'should I bulk/cut/recomp?' you can make a fully informed decision. Keep it up!
Trust the process, even when it's hard. Thanks for the positive reminder! 😁
Thank you for always reading my mind and being clutch with these episodes. This is exactly what I'm going through right now. The past 7-8 months I lost 45lbs and have been struggling mentally to see the muscle building during this time. Now I am noticing a change in strength and body and I'm more focused on building muscle under that fat while I lose another 10-15% of body fat. Thank you for keeping me sane!
I gained 7lbs of fat free mass and lost 3lbs of fat in 3 months according to my BodPod results (28sep22-04Jan23) I’ve been very consistent for 1 year mostly in a cut, but ass soon as I try a bulk boom fat loss. Thank you guys your advice is truly life changing.
I would love to get in the best shape of my life this year. I'm 44 a single Mom and I've struggled with physical fatigue for over a decade. No known reason. I have to really push myself to lift weights. I really want to overcome the fatigue and become fitter and stronger and healthier through lifting 😊
I literally just started with bicep curls for a few months in front of my mirror because I was lazy and didnt want to go the gym but it really improved by overall cardio and fitnes and made it easier to have enough energy to do other workouts as well once i finally went to the gym. I suggest getting a pull up bar and at least one small dumbell! Should be 50 bucks all together max! Probably cheaper for you Americans down south.
It's gonna be tough at first, just don't give up. Most importantly focus on diet
Wise words as usual. Thank you so much for hammering about sleep. Shift work doesn't help but eveytime I feel like I start to fall off the sleep wagon, you guys bring it up on the show and straighten me out. And love the messaging regarding the scale. If you're doing everything right, scale doesn't matter. The way you look and feel matter more. You guys are great.
One of the most underated episodes ever
I've been following Mindpump channel for a few months now and it has been such a valuable resource in my fitness journey. The variety of exercises and the clear explanations have helped me to improve my form and increase my strength. The motivational tips and progress updates have also been a huge help in keeping me motivated and on track. Thank you for all the great content!
Absolutely awesome Information..Thank You
Our pleasure!
Adam’s transformation at the same bodyweight is absolutely mind blowing! Wow! 😯 ❤💪🏋️
You’ve changed my life, was about to go head long into only cardio for fat loss and heard one of your shows which changed my understanding and approach to my fitness goals, now happily deadlifting and strength training, regaining my dream physique 🙏🏻 thanks again guys! 😘😘😘
That’s amazing!
@@MindPumpShow 💗 thanks 💗
This was a good video where they focused on calories and muscle building but one thing they didnt touch on was quality of calories and health being improved which either supports maintaning metabolism or possibly increasing metabolism as a by product.
I could never decide whether to cut or bulk, loved your advice about mini cuts and mini bulks. I hope I can find this sweet spot someday!
For eight weeks I was on a build glute and legs program that had 3 legs days and 2 upper body. My glutes are noticeably different but now I want to get leaner so I added 5am HIIT workouts and damn! I’m already trimming down and my metabolism has sky rocketed.
This is the best health and fitness TH-cam channel I have ever come across. Entertaining. Informative. Good discussions on a variety of topics. Dare I say Mind Pump is "just right". Lol
the cardio signal vs weights signal is a really good point - i do crossfit, and i double up the evening session with a morning cardio (row/echo bike su/du skipping) session 4 times a week. i was at 122kg and went down to 103 with a goal of 100kg in mind (6'2 height). i was in a calorie deficit most of last year around 2000/2100cals to achieve this and my body is now highly efficient in endurance which is good for CS. However my strength and muscle has reduced although looking lean....i injured my achilles 2 weeks ago, so ive now switched this week to a 5/3/1 with BBB to build back muscle and strength and will now hit the maintenance macros and see how it goes - you are 100% right on not eating enough you dont sleep well - ive had this a number of times and allow refeed day on my rest day wednesday. the weekends i allow a little more also, which you guys refer to so hoping to hit the goldielocks zone! How are you guys testing bodyfat btw?
Greetings for Portugal! This channel has been something else
Greetings!
Adam's before and after is INSANE! I love listening to you guys always gives me more motivation. Such a knowledge-packed podcast 👌
I am a huge fan of the pod and the videos on TH-cam. I have been listening for about 3 years and do my best to never miss an episode. I have found that listening to you guys this last year I put on 15lbs and only went up 1% in body fat and my big things that I focused on was 1. Eating more protein, 2. Being consistent with workouts, 3.Focus on core lifts (doing MAPS programs) and 4. Creating a sleep routine. I tend to be inconsistent with football season oopps. I cant thank you guys enough for your free information and all the programs you create I'm in my mid 30's and in one of the best shapes of my life. I wish you guys had a pod in my 20's because there is no telling what I might have achieved. Keep up the great work guys!
Id love a video about the caloric intake information after you gain more muscle
2:34 thanks Justin! I’d love to tap into this but it’s challenging with a 4 month old. My body is soft AF. I’m able to lift 2x a week. Sleep is about 4-5 hrs. Diet is decent.
Pre baby I was nice and firm sleeping 6-8 hrs, lifting 4 days a week. Had higher protein. I’m in a different life phase but I appreciate the content 🏆
💯 and they say bending lifting our babies and chasing the kids DONT COUNT AS FITNESS. ..???? YOUR CHIILDS PROLLY 1 AND RUNNING CRAZY 🤪 LOL so u can agree how can this be!!???
Love this conversation!! Thank you Sal, Adam and Justin 👍
I recently found your channel and your information is invaluable. I’ve been binge watching your videos. I’ve been struggling to lose fat for many years. I’m an ex yo-yo dieter and am trying hard to get smarter about my nutrition and fitness. Thank you for the real talk, it’s refreshing and motivating!!
This is the best recomp episode I’ve seen from anyone in the space. It paints a suuuuper realistic picture of how tough it is to do it, but still provides the right steps to get it done right. No cookie cutter message, no motivational bs, just a list of how to’s with clear expectations. *Borat voice very nice!*
I was 294 pounds 2/12 month as ago I’m Down to 267 and I’ve still been steadily building muscle. I’ve seen very little diffrence in my gains(I move up in weight or reps on every exercise almost every week) I must be blessed it’s much easier than they are making it sound at least in my opinion
Nice work!
Not caffeine, not stimulants give such a motivaton as you guys to train hard! After listen to you can't wait for my workout time! Love you and your content!
Great video! I am really looking forward to starting a program at 52.
YES!! Thank you. I had been constantly hearing to loose fat/weight you have to eat less and burn more, BUT to gain muscle you had to eat more.. How can I eat more and be at a caloric deficit (burn more) at the same time??? It’s KILLING me.. You guys touched on every topic I need. Great vid 👍🏽
What changes have you made or implemented? I am at the point where I’m not trying to lose weight, just trying to gain muscle. I know it’s slow (I’ve been patient) but many times I feel like I’m stuck.
@@amperage8032work harder simple as that!
@@amperage8032eat more. Get on a weightlifting program that's different than the one you're doing.. or hire a coach if you have the extra funds.
You most certainly can loose fat weight and grow muscle at the same time.i did it over a 2 yr period, calorie restriction and exercise, focused on protein and fats the only carbs were fruit and veggies.got from over 250 to 178 then adjusted calories and exercise to build muscle back to 200 lbs.completly changed my look back to my 20s body at 65
Protein is the real challenge for me. My stomach has shrunk so much, I fill up fast. I try not to supplement too much, but then I usually fall short of my target. I'm pretty lean and light (I'm 135 and shoot for 120g), but even planning out my meals, getting through them's tough.
I'm not against eating; it's not psychological for me and I've never had an eating disorder. Just struggling to work back up to eating the right amount. Fortunately, I don't think I've been losing strength or muscle. Just trapped in perpetual maintenance. 😵💫
I think eat 20 or 30 grams of protein every 2.5 to 3 hours during the day is the key. I eat a variety of protein sources, including eggs, chicken, Greek yogurt, nuts, and protein bars and shakes. I’m a 160 lb., 52 year old man. I get at least 140 grams in every day, lately more. Maybe just focus on doing those 5 or 6 meals/snacks per day. It works well for me.
2 minutes in and I like this already! Learned where the "Goldy Locks" term originated from - a little talk about Astronomy! Nice! 💪👊
Another great episode. No bs just tools that will work. Thanks gents!
Melt fat and build muscle.. you guys know exactly what to say
Love the show, never disappoint on the information you pump out for our minds 👏
❤ love them.
I feel like I learned so much. Thank you thank you for sharing your wealth of knowledge with everyone. I recently lost 100lbs and now I am Changing my focus to building muscle. This episode helped me understand better how to achieve my goal safely and correctly.
I’m learning a lot .. Aplying to meet my goal ! 😊 Thank you guys . ❤
Our pleasure!
Great episode! Small, systematic, logical changes produce meaningful results. Keep up the great work!
This is exactly the episode I needed to see. I am taking notes
Thanks for all the great content guys. I always learn so much from you all.
Best recomp video overall , Thanks
Just recently started to approach my health this way. Following my macros and calories, I feel like I'm eating more than I ever have - and I'm supposed to be cutting!? Crazy. However, I can feel my body starting to learn out and get more defined than ever. Doing AthleantX's Jacked program (dumbells at home) and I have never felt so motivated to lift weights, it's bizarre. I always thought I'd have to be super low in my calories, but didn't realize that was hurting me not just for the losing weight, but the fact that I gain it back so quickly from the smallest slip-up. I love this high protein + lifting approach because it makes sense that my body needs to grow muscle to get lean rather than remove the muscle to change the scale.
This cardio/strength training conversation really is challenging to mentally undo…I spent years as a Figure competitor and then years of circuit training which “worked” for a long time….I’m finally discovering my body changing at age 50…things have just stopped working like they did. 2023 is a year to challenge my thinking!
I stumbled upon Mindpump channel a few months ago and it has completely transformed my fitness routine. The recommendations suggested in your videos are so easy to follow. I have seen a noticeable difference in my strength and endurance thanks to the guidance from this channel. Keep up the great work!
I'm so glad you made this video, I am currently trying to find the sweet spot. The video helped me understand why I questioned the process and felt at times I was losing my sanity 🙃
One of my favorite podcast! Thank you for sharing your knowledge
I've never workout out with a proper workout program. I'm pumped to try your MAPS workout
Currently trying to become consistent after some time off, this is the exact info I need to help sustain long term change! Thank you!
It's mindset !
Thank you knowledge. For me this very difficult but method I do consists in adjusting my diet.
Morning mind pump brothers! Valuable information thank you. Have a blessed day lads 💪🏼👊🏼🙏🏼
Let’s get it !
Planning on sticking to the Goldilocks zone for the next 3-6 months and see what happens, be interesting to come back and listen to this one again afterward. Great show as always guys.
Hey how's it going any updates?
@@jacob88166 Yeah going well, I have switched focus a bit to cutting but switching between fat loss weeks and maintenance weeks and it's been great. Lost 4kg (78.5 to 74.5kg) and waist is down 1.5 inches so far (32.5 to 31). Having the constant break every other week has allowed me to still improve strength over this period to.
*listens to whole podcast* Got it! No cardio. Consider it done.
❤ I love your pop casts I loved the 20min workout video it was a game changer for me I have done weights for 6 months no cardio and dropped 10lb and gained a lot of muscle amazing love it ….
Year one of working out is done but many more to come because I love it now. I wish I could take this feeling and project it for other people. Excited for the new knowledge I know to continue with more efficient workouts and diet ebb and flows
You can do it!
So question?
I started my weightloss journey in February 2023. I started out at 467 and as of October 17th 2024 I'm down to 378.
I'm on a high protoen low carb diet. But I've stalled, also I eat about 200g of protein. Calorie intake 1800 to 2000.
Adam, your before and after pics at the beginning of the episode 😲 Wow! Thank you for sharing that the scale didn't move much during that time. I've been experiencing the same thing; my jeans are looser but the scale isn't going down because of the (small) amount of muscle I've put on. So encouraging - keep up the great work, guys!
Great information! Definitely could use one of those bundles as well!
unbelievable, this quite literally happened to me on Monday, I had been in a caloric deficit of around 400-600 calories for 3 weeks and last Friday I looked at myself and realized I was getting chunkier
thanks to all the videos I've been listening from you lately I decided to play a bit with this and see if I was just retaining water, and just like that, went on a huge surplus for the weekend, probably way over a 600 calorie surplus for 2 days straight, woke up on Monday looking my leanest so far (which is not that much tbh but I'm happy I didn't panic and trusted the process) and also felt my muscles fuller than ever
great to see I was able to apply all the knowledge I've been getting from you
Never mind all these complicated theories and hypotheses, If you want to check your progress when it comes to weight loss/fat loss. Just take a look in the mirror.
I like the constant reminders you give and how in depth you guys go into. I’ve got to do a better job of focusing on sleep and getting my walks in
Never knew that was possible, I really need to do something like this.
Prioritizing sleep is seriously no joke. Everything you all said is on point and I experienced this first hand this past week. #SleepGoals2023 😅
Sleep is key 🔑
Now I just have to figure out which program is best for me. Love the channel love what y'all are doing.
Awesome! Thank you!