1:30 Fasting 2:55 Unprocessed foods 5:00 Prioritize protein and veges 6:10 Weight train 7:50 Cardio/walking 8:45 Maintain sound sleep cycle 9:30 *Drink LOTS of water for good hydration*
16 hour fast, strength training 4 days a week, eating only unprocessed carbs & protein and sticking to around 1500 calories a day got me from 275 to 180. I’ve been at 180, averaging 2,600 calories a day, for about a year now and continue to follow the plan. Videos like this really helped me get started and it’s nice to get updates like this. Thanks for the videos brother!
1. Mindset: lifestyle. Lifelong journey. Follow a plan you can stick to every day. 2. Fasting for some hours. Single ingredient foods, unprocessed. 3. Avoid simple sugars. Check food labels esp seasonings. 4. Snacks smart: nuts, eggs, fruits and vegs. 5. Again, protein focus. Protein makes you feel full for longer. So do vegetables. 6. Weight training. 3 full-body sessions a week. Or: - chest & back - legs - arms & abs 7. Maintain as much strength as possible for elevated metabolism 8. Cardio: 30-60 min walking for active at-rest 9. Sleep routine 10. Drink 8-10 glasses of water. Makes you feel full, helps in breakdown of fat.
Mindset is the most important. Glad that was mentioned first. Most people mistake thirst for hunger. Drink more filtered water. Good posture. Chest up, chin down, shoulder blades back/down. It keeps your core engaged throughout the whole day.
I'm just starting my journey. These videos are really great. The advice from these videos are unlike other videos I have watched and it really gives you next steps you can do on your own.
Thank you so much for all the information you have provided. You have helped me lose 40 lbs of fat in the past year. Went from 230 lbs to 190 lbs. The best part is that I have muscle definition in my upper body. Thank you very much!
I’ve lost exactly the same amount as well! But still have a belly and loads of fat around the waist unfortunately ☹️😔 Nice to see definition up top but until I slim down in the middle area I cannot be happy. Not even after a 6 pack just to lose the horrid muffin top. Do you still have weight to lose?
@AS-pug if you are at 190, yes, you still have weight to lose unless you are 6'4". I'm personally at about 210, but I can now do a pull up for the first time in my life, but I eat about 2000 calories a day, doing strength training and cardio 6 days a week. I was 270lbs 4 months ago, so I'm on a huge cut, trying to cut down to about 170, then I can go into a bulk/cut program.
Going through this process now, after a weight gain from covid and a desk job, it took nearly 3 months to start showing weight loss on the scales not just the recomp gains. I am turning 30 in a few weeks, was easier loosing weight 5 years ago than now... but never late than never.
During my weight loss I drank a 16 oz cup of coffee every morning with 2 tablespoons of butter and 2 tablespoons of Collagen. Would only eat between 2pm and 8pm. And lots of electrolyte water. Lost 75 lbs in 5 months. 🤙
I've always been a yo-yo weight up and down until I finally just adopted a once or twice a day 100 g of protein 50 g of fiber and I try to stay under a hundred grams of sugar a day as long as I eat Foods within those parameters I can eat as much as I want I don't pay attention to calories and really what happens is eating within those parameters you can only eat certain foods but I have gone from 275 to 170 and I have kept it off for 5 years something I've never been able to do.. the food can get kind of boring but my diet is almost 100% plant-based and unprocessed Foods
I do not track but its because when I do I obsess and I get down when I make a mistake. Instead I try to be mindfull about what im eating, how much and when im eating and I dont beat myself up about having a few things here and there. I notice when I am mindful but lenient I have an easier time managing what I eat and sustaining my eating plan.
April 1st 253 lbs September 1st 204 lbs Almost 50lbs lost in 6 months 1 month 16/8 IF with HIIT 1 month 18/6 IF with HIIT 4 months 20/4 IF with HIIT I eat anything and everything, I workout 4 days a week on a fasted stomach I eat pizza every single week because I work at a pizza shop and still managed to lose 50lb I maintain my calorie intake at 2,500 calories daily I’m 6’0 and plan to fast for the rest of my life! It really is a lifestyle not a diet!!
I agree with you. I think the idea is to hit the 3 areas of the shoulders, 1 each on every work out day. So ur essentially always doing shoulders just one head at a time. Someoneone correct me if I'm wrong.
I am 107 kg already joined gym 4 times in past 2 years ,right now I am 21 . To train myself I am going to do 6 km daily walk + jogging. (Morning) and some full body cardio exercises (evening). After this process I will join gym again for weight training. Not dieting professional plan but avoiding Suger, Burgers, pizza , sodas, shakes, ice cream, french fries, noddles , etc What you think is it Worth it?
I'm 16 years old and I have been training for 1 year but there is problem I gained good muscle mass but I still feel weak I want to be strong and I don't know what to do its very hard to be skinny and weak I'm not too skinny but at the end of the day I'm 58 kg Can you till what to do or what should I aim to lift in compound movements
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about we should do this everyday for reduce belly fat faster and keep it up and keep up the great work as always and take care Keep smiling always
I work 2/2 eat 4 times a workday, but only 2 real meals. My breakfast is pure protein, and the first supper is 1 samsa which I meat wrapped in dough. I do it right after work, so by the time I'm back home my hunger subsides and I can eat less before sleeping. (If I don't eat before sleep, and it's difficult to fall asleep.) And I need to make every minute of sleep count. I typically sleep 4-6 hours on my workdays and 12-13 hours on my days off.on days off I typically only eat once or maybe twice as soon as I feel hungry, or in the evening, if I didn't feel hungry that day. But I almost never feel hungry on days off because of reduced physical activity. (20-40 km/day on foot on workdays compared to 2-3 km/day on foot on days off) so it's like more than X10 reduction in physical activity on days off. Also I Don't really focus on legs in my workout, I do full body once in 4 days with main focus on upper body
I’ve got tennis elbow in one arm and I’m trying to rest it before I get back to lifting but it’s taking ages to heal. I’m just walking in the meantime but it’s frustrating.
Apple Cider Vinegar worked, but after a few years it started to kill my stomach. I’ve been taking pain medication for 20 years and I’m guessing it’s catching up with me.
@@SmokyLexicon Stomach problems with ACV, cramps, bloating, some bleeding. Stopped and ok a day later. I’d wait a week and use again happened within 2 days. Tried several times and gave up. I’d been using ACV for about 3 years several times a week. One teaspoon in about 6 ounces of water, used a straw and just gulped it down.
Research running vs walking for fat loss. I was running and doing weights on different days. I could never build muscle or get rid of fat. Walking 10k steps per day changed all that. Shredded and feeling good now.
@@np1663 "running and lifting weights on diff days" sure that may not be the most efficient but if you weren't able to lose some weight/gain some muscle with that then your diet may have been the problem bro. Walking is goated tho.
Just eat less and work out more often. Go walk the treadmill every day for at-least 3 miles and for the love of god…. BE CONSISTENT. You will see changes…
I stick with very simple things to cook with no chopping, so mainly fatty beef mince with spcies. Sometimes, i add frozen vegetables, sometimes not. Canned fish, oats, eggs, chia seeds, and greek yoghurt ans frozen fruit are my staples. There's very little food i actually dislike, i just don't enjoy cooking, so having 4 pork chops for dinner with spices is easy for me to maintain.
What are your thoughts on 2 meals a day-- but not 16:8. I am experimenting with eating one meal at 5 am and the second meal at 5 pm. No snacking. Ive Done OMAD, IVE DONE 16:8. Ive done 20:4. With success but hitting a plateau so i thought i would try switching it up a bit -- one meal every 12 hours
everyone, if you're not willing to give a fuck about your body, how the fuck do you expect it to change, doing anything is better than doing nothing, 5 min/day of jumping rope (cordless) can do wonders, you can do it anywhere at anytime even if you travel a lot
@@davet766 carbohydrates make you feel full very fast. It's the reason why the stupid food pyramid had bread and stuff on the bottom the most. But no. Actually the opposite, if I eat potatoes or rice, I feel more full for longer than when I only eat meat with vegetables.
![BOWKYLION - วิงวอน (ex-change) [Official MV]](http://i.ytimg.com/vi/cLdnZWDaO-w/mqdefault.jpg)
1:30 Fasting
2:55 Unprocessed foods
5:00 Prioritize protein and veges
6:10 Weight train
7:50 Cardio/walking
8:45 Maintain sound sleep cycle
9:30 *Drink LOTS of water for good hydration*
you are a good man sir
@alphabeta8403🍺
@@ace9304it's wudder not water
That makes since . I'll just drink 2 table spoons of apple cider vetiver a day with a plan of course. I tip I leaned from quick weight loss center.
16 hour fast, strength training 4 days a week, eating only unprocessed carbs & protein and sticking to around 1500 calories a day got me from 275 to 180. I’ve been at 180, averaging 2,600 calories a day, for about a year now and continue to follow the plan. Videos like this really helped me get started and it’s nice to get updates like this. Thanks for the videos brother!
How long did it take to get to your target weight?
I would say minimum a year to 1.5 years if he was loosing 1lb a week etc. however that's still amazing!@@Mosaic_Mind
@@Mosaic_Mind Started 2/14/22 and hit goal on 11/19/22.
That’s awesome🔥
Big Brother I'm requesting you guide me how you did that your plateau, workout, macros tell me bro pls man to man🤝🏻
1. Mindset: lifestyle. Lifelong journey. Follow a plan you can stick to every day.
2. Fasting for some hours. Single ingredient foods, unprocessed.
3. Avoid simple sugars. Check food labels esp seasonings.
4. Snacks smart: nuts, eggs, fruits and vegs.
5. Again, protein focus. Protein makes you feel full for longer. So do vegetables.
6. Weight training. 3 full-body sessions a week.
Or:
- chest & back
- legs
- arms & abs
7. Maintain as much strength as possible for elevated metabolism
8. Cardio: 30-60 min walking for active at-rest
9. Sleep routine
10. Drink 8-10 glasses of water. Makes you feel full, helps in breakdown of fat.
To all on their fitness journey, I hope your efforts make your partner happy and you get a boost in libido. 💪
This is the best health channel on TH-cam hands down.
Mindset is the most important. Glad that was mentioned first.
Most people mistake thirst for hunger. Drink more filtered water.
Good posture. Chest up, chin down, shoulder blades back/down. It keeps your core engaged throughout the whole day.
Lastly deep breathing in through the balls for proper oxygenation. This reduces stress.
I'm just starting my journey. These videos are really great. The advice from these videos are unlike other videos I have watched and it really gives you next steps you can do on your own.
To whoever is reading this comment. God bless you and your family! You are destined for greatness 😇✨
💙
Thank you! Same goes to you! 💯
fasting for 16 hours and exercise with weights is the best way to loose fat, like i did! love your videos keep it coming! ❤❤
Thank you so much for all the information you have provided. You have helped me lose 40 lbs of fat in the past year. Went from 230 lbs to 190 lbs. The best part is that I have muscle definition in my upper body. Thank you very much!
I’ve lost exactly the same amount as well! But still have a belly and loads of fat around the waist unfortunately ☹️😔
Nice to see definition up top but until I slim down in the middle area I cannot be happy. Not even after a 6 pack just to lose the horrid muffin top.
Do you still have weight to lose?
@AS-pug if you are at 190, yes, you still have weight to lose unless you are 6'4". I'm personally at about 210, but I can now do a pull up for the first time in my life, but I eat about 2000 calories a day, doing strength training and cardio 6 days a week. I was 270lbs 4 months ago, so I'm on a huge cut, trying to cut down to about 170, then I can go into a bulk/cut program.
Going through this process now, after a weight gain from covid and a desk job, it took nearly 3 months to start showing weight loss on the scales not just the recomp gains. I am turning 30 in a few weeks, was easier loosing weight 5 years ago than now... but never late than never.
what day do you spend on shoulders?
Is black coffee ok to drink when fasting?
Absolutely. But without sugar, sweeteners or milk :)
During my weight loss I drank a 16 oz cup of coffee every morning with 2 tablespoons of butter and 2 tablespoons of Collagen. Would only eat between 2pm and 8pm. And lots of electrolyte water. Lost 75 lbs in 5 months. 🤙
@@nikolaosi.agiatzidis3476sweetners are Okay bro. They dont have calories
@@3RI6UY0 good for you. But you were out of fasting state with the butter. Your plan was still healthy, but the question was about fasting.
It’s zero calories, so definitely.
If you want to sweeten it up a little bit, add a couple of squirts of liquid stevia.
I've always been a yo-yo weight up and down until I finally just adopted a once or twice a day 100 g of protein 50 g of fiber and I try to stay under a hundred grams of sugar a day as long as I eat Foods within those parameters I can eat as much as I want I don't pay attention to calories and really what happens is eating within those parameters you can only eat certain foods but I have gone from 275 to 170 and I have kept it off for 5 years something I've never been able to do.. the food can get kind of boring but my diet is almost 100% plant-based and unprocessed Foods
I do not track but its because when I do I obsess and I get down when I make a mistake. Instead I try to be mindfull about what im eating, how much and when im eating and I dont beat myself up about having a few things here and there. I notice when I am mindful but lenient I have an easier time managing what I eat and sustaining my eating plan.
Thanks for the good content!
I appreciate the great info but what about shoulders with that workout split?
April 1st 253 lbs
September 1st 204 lbs
Almost 50lbs lost in 6 months
1 month 16/8 IF with HIIT
1 month 18/6 IF with HIIT
4 months 20/4 IF with HIIT
I eat anything and everything, I workout 4 days a week on a fasted stomach I eat pizza every single week because I work at a pizza shop and still managed to lose 50lb I maintain my calorie intake at 2,500 calories daily I’m 6’0 and plan to fast for the rest of my life! It really is a lifestyle not a diet!!
Bs
Great tips !!
Agree! 💯
Why was I tricked into thinking that this was an Apple Cider Vinegar video!!??
I love your editing.. what do you use? Excellent teaching
Apple cider vinegar is the liquid and capsule have the same potency??
Good question. I can't seem to find the answer on that. I use the capsule.
@@professor-on-air me too
Forgot to incorporate the shoulders in the body split
I agree with you. I think the idea is to hit the 3 areas of the shoulders, 1 each on every work out day. So ur essentially always doing shoulders just one head at a time. Someoneone correct me if I'm wrong.
I am 107 kg already joined gym 4 times in past 2 years ,right now I am 21 . To train myself I am going to do 6 km daily walk + jogging. (Morning) and some full body cardio exercises (evening). After this process I will join gym again for weight training. Not dieting professional plan but avoiding Suger, Burgers, pizza , sodas, shakes, ice cream, french fries, noddles , etc
What you think is it Worth it?
You would look like Hulk with muscel training
Your videos are great, but this might be the best one yet. MINDSET!!!
His videos are very inspiring, too!
Sir always a blessing to listen to.
I'm 16 years old and I have been training for 1 year but there is problem I gained good muscle mass but I still feel weak I want to be strong and I don't know what to do its very hard to be skinny and weak I'm not too skinny but at the end of the day I'm 58 kg
Can you till what to do or what should I aim to lift in compound movements
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about we should do this everyday for reduce belly fat faster and keep it up and keep up the great work as always and take care
Keep smiling always
Best fitness videos by far in my humble opinion!
Couldn't agree more! 💯
Quality content verry good
Thanks sir 😊
Agree! 💯
Another GREAT vid frm Gravity Transformation, THNX man!!
Thanks brother for these informations 👍
All your video are applicable only for male or also for females ?
lol, really? eating healthy, proper sleep, fasting are just for male? if you're referring to the training bit it also works for women
Please give tips and excercise to lose thigh and glute fat
@gravity transformation: your videos are awesome! Love it ❤
Will take your advice as an honour
I work 2/2 eat 4 times a workday, but only 2 real meals. My breakfast is pure protein, and the first supper is 1 samsa which I meat wrapped in dough. I do it right after work, so by the time I'm back home my hunger subsides and I can eat less before sleeping. (If I don't eat before sleep, and it's difficult to fall asleep.) And I need to make every minute of sleep count. I typically sleep 4-6 hours on my workdays and 12-13 hours on my days off.on days off I typically only eat once or maybe twice as soon as I feel hungry, or in the evening, if I didn't feel hungry that day. But I almost never feel hungry on days off because of reduced physical activity. (20-40 km/day on foot on workdays compared to 2-3 km/day on foot on days off) so it's like more than X10 reduction in physical activity on days off. Also I Don't really focus on legs in my workout, I do full body once in 4 days with main focus on upper body
Thank you
I’ve got tennis elbow in one arm and I’m trying to rest it before I get back to lifting but it’s taking ages to heal. I’m just walking in the meantime but it’s frustrating.
Thanks for this amazing vid man💪
Apple Cider Vinegar worked, but after a few years it started to kill my stomach. I’ve been taking pain medication for 20 years and I’m guessing it’s catching up with me.
Can you elaborate on this? Fitness gurus swear by ACV
You overdosed, one to two teaspoons is enough
@@sidmehere2964One teaspoon is all I used. It’s been about a year. Talking about it makes me want to try again. Thanks.
@@sidmehere2964 yeh I throw one tsp into my gym water bottle at the gym along with some pink salt
@@SmokyLexicon Stomach problems with ACV, cramps, bloating, some bleeding. Stopped and ok a day later. I’d wait a week and use again happened within 2 days. Tried several times and gave up. I’d been using ACV for about 3 years several times a week. One teaspoon in about 6 ounces of water, used a straw and just gulped it down.
Home made soups make cutting calories easy. It's hard to get fat on soup as long as you stay away from creamy or cheesy soups.
Don't wait until New years
Got to have shoulder day in there somewhere
I need loos Belly fit I did going gym 5 days weeks but not loose can help me out please?
You need help with you're spelling and English.
is 5k run in the morning too much along with weights in the evening ?
IF u can keep up with it, its great and quite amazing. sounds like a killer routine dude
@@son8I7 thanks man
Research running vs walking for fat loss. I was running and doing weights on different days. I could never build muscle or get rid of fat. Walking 10k steps per day changed all that. Shredded and feeling good now.
@@np1663 "running and lifting weights on diff days" sure that may not be the most efficient but if you weren't able to lose some weight/gain some muscle with that then your diet may have been the problem bro. Walking is goated tho.
Just eat less and work out more often. Go walk the treadmill every day for at-least 3 miles and for the love of god…. BE CONSISTENT. You will see changes…
He forgot about shoulders during the workout split?
Nice tips 🎉
you get it all right here
Intermittent Fasting 16 Hour Fasting Window , 8 Hours Eating Period , Approx***7 Kgs Fatloss , ❤❤❤
2:22 Interesting choice for a model - Tom Hanks - the terminal :-)
This is pretty much the blueprint to fat loss. Great video.!!!!
Good video
11 mins less than 3 sec:
- Don't eat sugar and sh*t food and also eat healthy.
- Train.
- Sleep well.
- Drink water.
That's all folks.
And consistency 🙂
Thanks
I can't believe you just threw kombucha on that list, I love that drink and make it myself.
, Now you're telling me that it's not a healthy choice?
Lost 20lbs doing 16:8 in 5 week training 6 days a week
0:50, thats common sense, though
Any tips for emotional eating? Dieting seems more like a psychological issue than nutritional science
My struggle rn is I can’t escape processed foods now that I’m stuck at college
Thats very true
This is the real influencer channel, on health, fitness. Not Sam Sulek with his 1gallon chocolate milk and dirty bulk with roids.
Tony Soprano approved this video
For the algorithm!!👍🏻👍🏻👍🏻😃👍🏻💯
I stick with very simple things to cook with no chopping, so mainly fatty beef mince with spcies. Sometimes, i add frozen vegetables, sometimes not. Canned fish, oats, eggs, chia seeds, and greek yoghurt ans frozen fruit are my staples. There's very little food i actually dislike, i just don't enjoy cooking, so having 4 pork chops for dinner with spices is easy for me to maintain.
This guy from thumbnail looks a lot like Quinton Pulliam :D
What are your thoughts on 2 meals a day-- but not 16:8. I am experimenting with eating one meal at 5 am and the second meal at 5 pm. No snacking. Ive Done OMAD, IVE DONE 16:8. Ive done 20:4. With success but hitting a plateau so i thought i would try switching it up a bit -- one meal every 12 hours
1. Be in a caloric deficit
Great ❤❤❤❤❤❤
Bro read atomic habits by james clear
I skip this kind of diet, I work out 5 days a week and I don’t mind a little bit of belly.
Staying consistent and enjoying life!
Fat guy in the thumbnail looks like Guillermo from Jimmy Kimmel 😂
Bro just post on a cheat day-knowing we all ate alot
I have to do better!
Wait, we’re supposed to brush our teeth everyday? I think I’m watching the wrong tip video
There's only one way...change your lifestyle.
Why is everyone so afraid of there spice rack?
how many of us has time to work out everyday?
45 minutes maximum
everyone, if you're not willing to give a fuck about your body, how the fuck do you expect it to change, doing anything is better than doing nothing, 5 min/day of jumping rope (cordless) can do wonders, you can do it anywhere at anytime even if you travel a lot
no sugar fast 16/8 walk 10,000 step low carbs thank me later
the videos have all the same information
Please stop saying that you skip "breakfast." Come on bro, break-fast, is your first meal of the day. Im sure you aware of this....
Ok Kellogg's
I love itttt
Me who takes a shower once a week
😂
So that's what the smell is.....
First view
First comment
Bruh this weird video i just found recommened doing a split of chest and back, legs, and arms&abs, instead of a normal PUSH PULL LEGS!
A good video of course,good friends!!!:-D
That is true! 💯
7 to 9 hours sleep....😂😂😂😂 yeah right....I wish...😢
Green tea full of sugar??😂😂😂😂 Lol man
I'm always worried about losing fat too quickly and having that flabby belly with loose skin.
Type in Reppin Top 10 Misconceptions about weight loss
Trust me it'll change your life
I'll rather not watch a random dude sitting in a car yapping for an hour
@@roskimadro🤣 yapping facts though
💪🏻💪🏻🔥🔥🔥
🙌🙌🙌
Diet,Diet,Diet,Diet😩😩😩😩
Do I have to give up drinking Guinness everyday 😂
Are you okay
Yes. Yes you do hahaha. Same with me and margaritas 😂😂
I❤#1
👍🏻💪🏼
💯👍
🙌🙌🙌
I think we can officially say there is not a single individual on on TH-cam who takes longer to get to the point than this guy
Whenever I eat vegetables with beef, I have to eat at least 3 or 4 times a day. Vegetables are impossible to feel full from. I honestly think it's BS
Are you eating starches (rice, potatoes, etc) or sweets? I find that if I cut those down or out I have no trouble eating 2 meals a day.
@@davet766 carbohydrates make you feel full very fast. It's the reason why the stupid food pyramid had bread and stuff on the bottom the most. But no. Actually the opposite, if I eat potatoes or rice, I feel more full for longer than when I only eat meat with vegetables.
Do a show ig hydrogen water is worth it please 🙏
Drinking mineral water that is stored in glass bottles, is most effecient for the body to stay hydrated.