In theory, losing body fat is pretty simple. But let's not forget that simple doesn't mean easy. This video covers 5 steps I recommend you take if you're starting at 35% body fat (or higher) and you want to get a leaner physique at 15% body fat! -Mario PS. After you finish this video, check this one where I cover what it really takes to get below 20% body fat: th-cam.com/video/u5TNMuPSwYM/w-d-xo.html
hey Mario, thanks for your videos. what would you say about people with no access to gyms for weight training, what do you think about 100 push ups / squats per day or body weight exercises that can be done at home? Of course, at the same consistency as what you mentioned in the video.
@@shinjihirako4773 Yes and now. Wenn you’re 300 pounds it’s impossible. When you had solide muscle mass in the past and just got chubby with 200 pounds, it’s hard but possible.
@@MetubeTH-cam It is simple but keeping to it obviously depends. At the most basic, a calorie deficit = weight loss, which is very simple. Putting it into practice is another story and why there are struggle stories everywhere. Finding what works for you and lets you stick to it is key.
According to a scales at my local fitness centre today, I am 1m 78cms, 224lbs and body fat is 35.5%. I would like to get 20% by the end of the year. I am 48yrs olds so getting to 15% might be unachievable.
I broke 200lb when you posted this too and my doctor ended up roasting me into exercise. Been consistent since May so far I have went from 203 to 187! Been stuck in a weight plateau for a month tho but still losing some body fat
@@onyebuchii2317 I recently lost 15/45 lbs and went from obese to healthy weight. It took me 6 months but now I can finally take some nature walks with my 60y mother. I am looking to lose 30 lbs more towards July 2023. Best of luck my brother. We’re all gonna make it together brah 👑 If you have any fitness or diet questions just ask away!
To anyone reading this, I want to say that you can do it. Just got to find the drive inside yourself to get to the gym and start to eat health. I’ve been at it for 3 weeks and already lost 7lbs. I’m just going to stay consistent and let the process do it’s thing. I am hoping that in 12 months time I am down to that elusive 15% body fat.
Your videos about starting at 30% body fat have really encouraged me. Your straight forward, honest view of making plans that are actually sustainable is really appreciated after all the gimmicky videos I was watching. I've been tracking my macros and have increased to 10,000 steps per day. So far, I've lost 15 pounds since starting this 8 weeks ago. I credit you for inspiration as much as myself for determination. Thank you Mario.
I am 6'3 and was 150 kgs at the beginning of the year. Now I'm 120 with a healthy diet, exercise/cardio and little strength training. 1 year can change a lot, keep working for it.
Thanks for this video. I felt you were speaking to me with those weight goals. I am 5'11" and 225 at 40 years old. I have been working out consistently for about 2 years, my diet is crap. You have motivated me to map out a plan for that 35% to 25% mark. I started a few days ago and I am hoping to get through phase 1 by mid-March 2023 or April. I'll keep tuned in and hitting the Like button to help my goals!
@@Exne I’m still weighing 225. I’ve been fairly consistent with exercise, my diet is not consistent enough. However, it’s important to remember weight isn’t the only indicator of health, my workouts are getting better and I’m improving. I think my clothes feel better. I haven’t but should do photos as well as measure my waist. I’m still trying and I heard good advice today, try to imagine your end goal. Mine is shirtless at the beach, confidently. I’m not looking for a 6 pack, but just lose love handles. So to get to that goal, try to constantly think is this next choice helping me get there? Good luck to you on your journey!
Oh and boost your water intake. I think I’ve been way under water goals (not really tracking). I’m trying for 3 liters or 100 ounces of water a day. On to my 3rd glass for the day!
@@EHorvath10 good stuff! I started end of January at 240 and weighed last weekend at 223. I started on a strict keto for the first two weeks but found it too unsustainable longer term so now I’m at a 1500 calorie intake which seems more manageable.
All the figures are exactly on the ball park of where i am right now. Im 26years old 102kg 5'9 Inches when i started my fitness journey 2 weeks ago together with my mom because she was diagnosed with diabetes. Your video motivated me to make realistic goals. I am 2 weeks into dieting and so far have lost 2kg. I already felt im relapsing today but this video somewhat made me to hold on and trust the process. Thank you so much for these kinds of videos!
I'm 27 I started at 158 pounds 3 months ago, I was a skinny fat person now I'm 140 pounds and now I'm just skinny 😅 as I lost the belly fat. Even though I been doing weight training my arms are still the same size pretty small , I thought adding weight training was supposed to help build muscle, now idk if I should eat more to gain muscle mass or stay this way, I'm scared of getting skinny fat again after all the hard work it took me to get rid of the fat
I completely agree with the items mentioned in step 1 and it is greatly useful for everybody. I recently lost around 100 lbs basically with this method over a period of 12 months. Got down to around 28% body fat. Getting down further is much more challenging. One thing you need is certainly stability and limited stress. Diet and exercise needs to be a key focus in you life. All meals count, all exercises count. It is a process that needs discipline and patience.
I am 5'5 , was 92.50kg before, and by applying All of these advices, I lost 18.9 kilos in 9 months and now I'm currently weighing at 73.60kg, and still trying to get to 15%
Your videos are inspiring a lot of people including myself. I just started on fitness and sharing it on youtube as well as you suggested! i`m one month in - i'm committed this time
Mindset is everything!!! Get your mind in the right place and the rest falls into place. Hold yourself accountable, you are the only person you can't lie to at the end of the day. If it isn't happening, you didn't want it bad enough. How can you fail when you have Mario giving such great tips?
Excellent video. Perfect timing sharing this content when I really needed to focus on the goals and numbers I want to achieve in the next year and beyond. Thanks for the great content.
I resonate a lot with this. Aiming for perfection or having an "all or nothing" approach will only stress you out and sabotage your weight-loss in the long run.
Mario Tomic and his channel is influencing a big turn in my life rn , I am currently 86kg and currently working down to 77kg in my 21st birthday in may next year! ofcourse with a lean physique!! all these tips will guide me!
Something that really helped me was to have a few standard go-to meals, especially quick ones. Macros and amounts are planned out and I wasn’t resorting to fast food when in a hurry.
Was 211 in September. I’m now 148lbs from keto and IF. I shredded weight so fast people thought something was wrong and it gets annoying lol. Congrats on everyone here trying to lose weight!
The stats you used are exactly like mine. So I started my diet and training in April at 102 and now in August my weight is 87kg. Calories deficit is key and regular exercises and having 8-10k steps a day. Feeling so much better now and thanks for sharing.
I lost 25 kgs about 10 years ago following these basic rules. Went from 120kg to 95 in 6 months. I had slightly visible abs at 95, i´m a tall guy. Then i slowly and steadily gained it all back, i´m back at 120 again, trying to start over. I have a feeling that it will be harder this time - i can´t just throw out all junk food from the pantry like i did last time - first of all my wife would be real mad, and then she´d just stock up again anyway. Having enough rest is hard too when you have 2 toddlers who randomly wake up each night and have to be put back to sleep. Anyway, wish me luck, i´m going to try my best.
Same here, I've lost a lot twice in my life (once in my early 30's and again in my late 30's), but both times I've gained it back. Low carb works for me to lose it, but sustainability is the issue I hit, and it does seem to be harder each time getting back in the mix. Trying now in my mid-40's to find a sustainable lifestyle. Good luck with your efforts!
I’ve been loosing weight for around 6 months I was about 17 stone 2 pounds and now 6 months later I’m around 14 stone 11 pounds and actually fit in clothes I’ve not done for years literally all I’ve been doing is calories in and calories out I’ve had a few hiccups but I’ve persisted and I’m very pleased This channel along with coach gregg and will Tennyson have helped me understand how to do it right and sustainable
Started at 225lb 6ft... late 30s year old male 4 months later of biking 150 miles a month and on Keto light........ 195lb now feel great! Most of the weight loss was the first 6-8 weeks... now I'm lucky to lose 3lbs a month Goal weight(6 months out) is 175-183lbs for the summer!
Keto light makes sense. I feel like it has benefits but my qualified dietitian friends point blank say to stay away from all restrictive diets. I saw great results just by switching my diet into a more keto direction (up protein, lower carbs, good fats). I don't feel in danger of falling off from this because I like what I'm eating.
i no longer look at these bf percentage as a goal but focus on behaviors that are sustainable. healthy and sensible eating, moving every day, sleeping well, lesser stress. i find it more motivating rather than chasing a number. great tips regardless.
Probably the best and most detailed video I have come across on weight loss. The intricate details explained here are something I have not found in any other single video. #Amazing
Among many fitness youtubers, your content really resonates with somehow with the way you talk its like an elder brother guiding you ti be a better version of yourself! Thank you for this tips these really gave me a lot to work on! Keep up the great work!
Mario I’ve been waiting for a like this for a long time. I’ve been trying to work on my body fat plus. I was once had that V shape look. I’m right now 170. Pretty lean. I really do appreciate your help Mario 👍
I'm at that last phase trying to get from 20% to 15% and its proving to be the hardest part. Your video provides some useful tips and extra motivation. Thanks!
Dude this is spot on. I started my journey 6 months ago at 173lbs and didn't know my BF %, thinking I'd probably need to be around 155 to get to 12%. This morning I was at 148lbs and approx. 13% BF. Frustrating as hell. Good info, sir! Guess I'm not the only one lol.
If you don’t mind me asking, how tall are you? I’m trying to grasp what my final weight goal will be around for the 12-15% BF range and I feel like those numbers aren’t too far from what I’ve estimated
This is great. All combined maximum 53 weeks or simplified a year. This makes it easy to set 3 month goals. I’m a fan of the 12-week year. Setting goals and tactics will provide a great environment to make solid changes. Also, thank you for mentioning that strength training can have a positive impact on fat loss! For most starting body weight training can be more than enough to make changes. Before picking up the iron, talk with your doctor or a physical trainer at least. Maybe start with small goals, 2023 could lead anyone setting there calories at 2,023 per day or burning 2,023 calories per week from exercising. Set up goals and list 3 things you can do each week to make it to your goals!
Mariooo, it was really weird when tou exactly gave my metrics 60 days ago 😅😅😅 started keto with one meal a day, lost 10kg (probably 3kg water weight) but so far going strong!
I'm a 168cm tall 30 yr old male. Was 82kg with 27.5% body fat 5 months ago, now I'm 74kg with 19.5% body fat. I had more than adequate muscle mass to begin with. My aim is to get to 14-14.5% body fat in next 3-3.5 months. Consistent strength training with cardio, more importantly eating properly has made my life easier...
If there was some advice I would give, it would be to just start going to the gym without much expectation. Learn how to do the exercises and improve your technique. If you improve your form in exercises you will see decent leaps in the weights you can lift. Once you see improvement you will become more motivated to stick to it. I've been going to the gym 6 days a week consistantly for the past 8 months. The initial idea was that it was just something to do of an evening so I had no real expectations, but after seeing good strength increases and some muscle building I am now a lot more motivated to looking and being in the best shape I've ever been. I've still not cut down yet and aim to reach my strength goals for another 3 months or so. Since being in this routine my diet has increased significantly and my protein intake is really high. I've started doing cardio after each session not only to help lose weight but also get fitter and healthier. Doing it this way I know for certain that I will succeed in my goals because going to the gym is now pretty much my lifestyle and not just some phase in the desperate hopes of losing fat. Adding in 15-20 mins of cardio at the end if only a small change to my current routine.
Great Video again. I'm stuck at a pleateu at around 96kg at the moment. (Lost 12 kilo in the past 5 months and gaind a view muscles). I think the reason is that I have a lot ot stress at work at the moment. I hope i can change that in the next view weeks. I will try the bad habit list :)
Thanks for this video. I just got a dexa scan and calculated that I've 35% body fat. Knowing my lean body mass and resting metabolic rate helps me implement your advice and it's working. Frustrating when I'm doing the right thing and the scale isn't moving but I now realize consistency is key along with training and counting calories/protein. I'm confident I'm on my way to 15%.
excellent breakdown on the key points~~~consistency wins the day. i found cottage cheese + fresh pineapple is an excellent "dessert" to finish any day ~~~!!
Thank you for thinking about your audience!!❤ A lot of sites have ‘how to go from 15% to below 10%’ which would be about 0.00001% of the audience. Although it might feel cool, it completely misreads the room. Now you’re talking!!!
i was at 205 lbs at 5'10 height 3 months ago (September 12th when my diet started) and i am currently at 174 lbs and wat to get to 156 lbs which is 15% bf. One pice of advice i can give is that you need to exercise as well as dieting if you want to see constant and faster resaults. I wasn't at the beggining and now that the weather is messed up i can't. So i lost every single pound from dieting. i am pretty sure i would have already reached my goal of 156lbs if i started excersising from the beggining of my jurney. Stay strong and you'll make it. (i am also 14 years of age so i don't quite know if i should be dieting that consistently, but my progress keeps me into this)
The biggest thing that holds people back is not wanting to hear how long they will need to be consistent with their diet/exercise/focus to achieve their goals. People want to hear how they'll lose weight and get fit in the next 4-8 weeks. They can't accept its a long term, slow project that in reality won't end as once the weight is lost it will be necessary to continue to maintain the result or they'll quickly gain the weight again
I’m 35, 5’11, 254 at 33% body and I’ve been struggling to drop some weight. I guess the problem is my diet because I’m pretty active. But I goal is to lose 50lbs thanks for the video.
Weight loss is almost 100% diet. Exercise just makes it a little easier. My doctor father drove this home for me when I was overweight. Running a mile burns about 100 calories. A can of Coke has 140 calories. Can’t outrun a bad diet as they say. Cutting out soda has the same effect of running 7-10 miles a day depending on how much you drink. Could be more or less obviously. But the point is weight is almost entirely driven by diet.
@@cheefussmith9380 ye you're right. but at a certain point (like below 2000 cal), you need to incorporate cardio. Im not saying eat 4000 calories when you should only eat 2500.
Great video and yes I’m about to go on a weight loss journey like this soon. How many weight sessions needed to maintain muscle? I have read at least 2 per week.
105 pounds down, 15 to go to reach 15% body fat. I'm in the home stretch! Looking to lose it by the end of march and maintain that for the rest of the year or at least attempt to.
Hey Mario, amazing content as always! Quick one, to add extra steps, you’ve suggested walking more, sometimes using a walking pad. Is there a specific brand/model you use and would recommend? Thank you!
one very useful tip in the diet part is to learn how to cook for yourself. the best way to know what goes into your body is by making it. honestly so useful when you are not bound to another's menu.
My advice, and something I wish I'd known many years ago, is to not focus on your weight. Forget about getting on the scales. Focus on your waistline. That is the 'number' that should receive attention. I'd take a slim, tight waistline any day over an arbitrarily chosen weight. I'd also take a shit load of cardio over a crazy strict diet. Sure, be mindful of your food choices, but live a little and increase your cardio
If you've been at 35% or more BMI for a good while, most likely you have visceral fat around your organs which is really bad. That visceral fat doesn't come off easily and therefore will take just as long to come off as it did going on! So you have to be extra patient and stay the course!!
Thank you Mario, I now have a great plan and idea to go from 39% to 15%. I was doing something right before, I should have trusted the process more. I’ve done the skinny fat process in the past.
@@HeyCourtneyJ I’ve done vegetarian, I’ve done protein based meal plan, I’ve done medically supervised weight loss with meal replacement shakes. They all worked for a short period of time. Recently tried being good enough consistently and that failed. Not much I have not tried. It works for short period. Now trying the magic injection called ozempic with healthy eating.
Thank you very much for this video, my goal is 85kgs to 70kgs. I’m 178cm male but I don’t have much muscle on me and I have a relatively skinny frame so I think 70kgs would be the go for me. Can’t wait to look back in June on this comment
In theory, losing body fat is pretty simple. But let's not forget that simple doesn't mean easy. This video covers 5 steps I recommend you take if you're starting at 35% body fat (or higher) and you want to get a leaner physique at 15% body fat! -Mario PS. After you finish this video, check this one where I cover what it really takes to get below 20% body fat: th-cam.com/video/u5TNMuPSwYM/w-d-xo.html
hey Mario, thanks for your videos. what would you say about people with no access to gyms for weight training, what do you think about 100 push ups / squats per day or body weight exercises that can be done at home? Of course, at the same consistency as what you mentioned in the video.
Can I keep my current weight while still loosing fat? Loosing fat, gaining muscle
@@shinjihirako4773 Yes and now. Wenn you’re 300 pounds it’s impossible. When you had solide muscle mass in the past and just got chubby with 200 pounds, it’s hard but possible.
@@MetubeTH-cam It is simple but keeping to it obviously depends. At the most basic, a calorie deficit = weight loss, which is very simple. Putting it into practice is another story and why there are struggle stories everywhere. Finding what works for you and lets you stick to it is key.
According to a scales at my local fitness centre today, I am 1m 78cms, 224lbs and body fat is 35.5%. I would like to get 20% by the end of the year. I am 48yrs olds so getting to 15% might be unachievable.
Getting fit is hard. Living in a body you hate is hard. Choose your hard.
Damn, well said.
This some inspirational shit right here
Bear your cross
suffer (working out) or suffer (being fat and miserable)
I’m hard
“Perfection is not needed for success, but consistency is.” Words to live by. 👏🏼👏🏼👏🏼
like they say, practice makes perfect practice, perfect practice makes perfection
100%
yup, I think I need to make a sign to hang it up as a motivator in my room.
Man I love this so much !!
have to strongly disagree with this, because consistency isn't an absense of doing better
I just broke 200 for the first time in my life and I’m tired of hating myself. Thank you for this video
Great job and Happy New Year!
Well I'm 263 and I'd kick 3 puppies off a cliff to get to your weight, so have some perspective and happy new year!
@@vigilantezack It's not a "who's i worse shape" competition 💀
I broke 200lb when you posted this too and my doctor ended up roasting me into exercise. Been consistent since May so far I have went from 203 to 187! Been stuck in a weight plateau for a month tho but still losing some body fat
I'm 320 and I would sell my soul to be 200.
Im 6’6 , I was 450 and now I am 289 after 2 years of training. I wish everyone the best in chasing they’re goals.
2/02/24 - currently 266
I am 22 btw
@@onyebuchii2317 You were 200 Kilograms at 20 years old????
@@StanDeMan2001
This should be quite clear.
Everyone starts somewhere, what matters is reaching our goals.
Let’s get shredded together (or 15% bf) 👑
@@onyebuchii2317
I recently lost 15/45 lbs and went from obese to healthy weight.
It took me 6 months but now I can finally take some nature walks with my 60y mother.
I am looking to lose 30 lbs more towards July 2023.
Best of luck my brother.
We’re all gonna make it together brah 👑
If you have any fitness or diet questions just ask away!
@@StanDeMan2001
Wow man that sound awesome.
Yeah thank you.
To anyone reading this, I want to say that you can do it. Just got to find the drive inside yourself to get to the gym and start to eat health. I’ve been at it for 3 weeks and already lost 7lbs. I’m just going to stay consistent and let the process do it’s thing. I am hoping that in 12 months time I am down to that elusive 15% body fat.
Where are you at now?
Fat again 😅
How did it go?
Your videos about starting at 30% body fat have really encouraged me. Your straight forward, honest view of making plans that are actually sustainable is really appreciated after all the gimmicky videos I was watching. I've been tracking my macros and have increased to 10,000 steps per day. So far, I've lost 15 pounds since starting this 8 weeks ago. I credit you for inspiration as much as myself for determination. Thank you Mario.
Awww congrats Tim!
This ~12m video alone is about 12x better than 12 weeks on Noom. All of your content is absolutely top notch.
Thank you!
"perfection is not necessary for success, but consistency is" - this hit home :)
Home is where the heart is
I am 6'3 and was 150 kgs at the beginning of the year. Now I'm 120 with a healthy diet, exercise/cardio and little strength training. 1 year can change a lot, keep working for it.
How the fuck you guys soo tall
Thanks for this video. I felt you were speaking to me with those weight goals. I am 5'11" and 225 at 40 years old. I have been working out consistently for about 2 years, my diet is crap. You have motivated me to map out a plan for that 35% to 25% mark. I started a few days ago and I am hoping to get through phase 1 by mid-March 2023 or April. I'll keep tuned in and hitting the Like button to help my goals!
Hey buddy, I’m actually at the same as you. Would love to hear your progress after 2 months
@@Exne I’m still weighing 225. I’ve been fairly consistent with exercise, my diet is not consistent enough.
However, it’s important to remember weight isn’t the only indicator of health, my workouts are getting better and I’m improving. I think my clothes feel better. I haven’t but should do photos as well as measure my waist.
I’m still trying and I heard good advice today, try to imagine your end goal. Mine is shirtless at the beach, confidently. I’m not looking for a 6 pack, but just lose love handles. So to get to that goal, try to constantly think is this next choice helping me get there?
Good luck to you on your journey!
Oh and boost your water intake. I think I’ve been way under water goals (not really tracking). I’m trying for 3 liters or 100 ounces of water a day. On to my 3rd glass for the day!
@@EHorvath10 good stuff! I started end of January at 240 and weighed last weekend at 223.
I started on a strict keto for the first two weeks but found it too unsustainable longer term so now I’m at a 1500 calorie intake which seems more manageable.
@@Exne Good work, keep it up! Whatever works for you, go with it!
We will see where we are by June.
All the figures are exactly on the ball park of where i am right now. Im 26years old 102kg 5'9 Inches when i started my fitness journey 2 weeks ago together with my mom because she was diagnosed with diabetes. Your video motivated me to make realistic goals. I am 2 weeks into dieting and so far have lost 2kg. I already felt im relapsing today but this video somewhat made me to hold on and trust the process. Thank you so much for these kinds of videos!
I'm 27 I started at 158 pounds 3 months ago, I was a skinny fat person now I'm 140 pounds and now I'm just skinny 😅 as I lost the belly fat. Even though I been doing weight training my arms are still the same size pretty small , I thought adding weight training was supposed to help build muscle, now idk if I should eat more to gain muscle mass or stay this way, I'm scared of getting skinny fat again after all the hard work it took me to get rid of the fat
I completely agree with the items mentioned in step 1 and it is greatly useful for everybody. I recently lost around 100 lbs basically with this method over a period of 12 months. Got down to around 28% body fat. Getting down further is much more challenging. One thing you need is certainly stability and limited stress. Diet and exercise needs to be a key focus in you life. All meals count, all exercises count. It is a process that needs discipline and patience.
It takes consistency.
Yes , consistency is a major component for this strategy to work.
"Perfection is not needed for success but consistency is"📌 - Mario Tomic, 2022
Cheers
I am 5'5 , was 92.50kg before, and by applying All of these advices, I lost 18.9 kilos in 9 months and now I'm currently weighing at 73.60kg, and still trying to get to 15%
Hi what measures did you take to come down all the way to 73kg from 92kg?
Holy dude you are jacked
Your videos are inspiring a lot of people including myself. I just started on fitness and sharing it on youtube as well as you suggested! i`m one month in - i'm committed this time
So much wisdom and great advice in one video! You are a master at this Mario! Thanks for sharing!
Thank you Adiy!
Mindset is everything!!! Get your mind in the right place and the rest falls into place. Hold yourself accountable, you are the only person you can't lie to at the end of the day. If it isn't happening, you didn't want it bad enough. How can you fail when you have Mario giving such great tips?
This example person you made is exactly me down to every detail, making this video so much easier to follow for me, thank you
Appreciate it!
Excellent video. Perfect timing sharing this content when I really needed to focus on the goals and numbers I want to achieve in the next year and beyond. Thanks for the great content.
Glad it was helpful!
I've watched this video more times than I could tell you just to re-cage and re-motivate. Love your content man💪🏻
I appreciate that!
The second you mentioned 102kg i knew is video was for me. Thanks mate. I am losing weight fast and thinking about starting resistance training.
I resonate a lot with this. Aiming for perfection or having an "all or nothing" approach will only stress you out and sabotage your weight-loss in the long run.
Mario Tomic and his channel is influencing a big turn in my life rn , I am currently 86kg and currently working down to 77kg in my 21st birthday in may next year! ofcourse with a lean physique!! all these tips will guide me!
Great information. This is exactly the plan I followed to achieve my fitness goals. This guy knows his stuff.
Something that really helped me was to have a few standard go-to meals, especially quick ones. Macros and amounts are planned out and I wasn’t resorting to fast food when in a hurry.
This is the best guide I’ve ever seen. Thankyou so much
Appreciate it!
Was 211 in September. I’m now 148lbs from keto and IF. I shredded weight so fast people thought something was wrong and it gets annoying lol. Congrats on everyone here trying to lose weight!
I don’t blame them 63lbs in 5 months is wild lol
@@deerugz2152 at 66lbs now lmao. It’s like everyday i lose weight. Tonight I just ate more then ever to see what happens at this point hahaha
@Boostisablast lol . That’s how it is the more you train the more you eat
Just seen this. Down war more 🤣
This was one of the most helpful videos on how to break up your overall goal into blocks. Thank you!
Happy to help!
The stats you used are exactly like mine. So I started my diet and training in April at 102 and now in August my weight is 87kg. Calories deficit is key and regular exercises and having 8-10k steps a day. Feeling so much better now and thanks for sharing.
I lost 25 kgs about 10 years ago following these basic rules. Went from 120kg to 95 in 6 months. I had slightly visible abs at 95, i´m a tall guy. Then i slowly and steadily gained it all back, i´m back at 120 again, trying to start over. I have a feeling that it will be harder this time - i can´t just throw out all junk food from the pantry like i did last time - first of all my wife would be real mad, and then she´d just stock up again anyway. Having enough rest is hard too when you have 2 toddlers who randomly wake up each night and have to be put back to sleep. Anyway, wish me luck, i´m going to try my best.
Same here, I've lost a lot twice in my life (once in my early 30's and again in my late 30's), but both times I've gained it back. Low carb works for me to lose it, but sustainability is the issue I hit, and it does seem to be harder each time getting back in the mix. Trying now in my mid-40's to find a sustainable lifestyle. Good luck with your efforts!
You’ve got this.
It's much harder when you have kids demanding your time. Good luck. Just remember, a lot of us are going through the same struggle.
Hows that going
How are you getting on? I’m in the same boat 🛥
i love everything about this video. am starting out for the millionth time and have started journaling. am saving this video for posterity
❤
I’ve been loosing weight for around 6 months I was about 17 stone 2 pounds and now 6 months later I’m around 14 stone 11 pounds and actually fit in clothes I’ve not done for years literally all I’ve been doing is calories in and calories out I’ve had a few hiccups but I’ve persisted and I’m very pleased
This channel along with coach gregg and will Tennyson have helped me understand how to do it right and sustainable
Mario, I really appreciate your videos! Great information and attitude!!
Glad you like them!
I'm down from 40% body fat and am 6 pounds away from 20%, all because I hit that like button.
This is very helpful. I'm currently 5'10" with 169lbs of lean mass -- looking at 55lbs to lose to get to my goal...
Happy to help!
Started at 225lb 6ft... late 30s year old male
4 months later of biking 150 miles a month and on Keto light........
195lb now feel great!
Most of the weight loss was the first 6-8 weeks... now I'm lucky to lose 3lbs a month
Goal weight(6 months out) is 175-183lbs for the summer!
Keto light makes sense. I feel like it has benefits but my qualified dietitian friends point blank say to stay away from all restrictive diets. I saw great results just by switching my diet into a more keto direction (up protein, lower carbs, good fats). I don't feel in danger of falling off from this because I like what I'm eating.
That’s crazy! We have the same goal. My current weight is 220 5’7 and I plan on weighing about 180Ib by the summer time. We got this! 💪🏽
Well done, keep it up. I've also lost 28lb since July by walking daily and lifting weights 3=5 times per week, I'm a 61yr old woman (not Keith)
Dude you did very well!
i no longer look at these bf percentage as a goal but focus on behaviors that are sustainable. healthy and sensible eating, moving every day, sleeping well, lesser stress. i find it more motivating rather than chasing a number. great tips regardless.
I started hitting the like button on all your vids and I’m really seeing a difference 😂
Mario is the calming voice of reason. I think he has missed his calling in life as a spiritual guru.
Appreciate it! :)
Good
All of these tips were so encouraging and helpful. Realistic. Thank you! I have 65lb lbs to lose and want to maximize this experience long term.
Probably the best and most detailed video I have come across on weight loss. The intricate details explained here are something I have not found in any other single video. #Amazing
Starting today at 33%🙏
Let's get it done!
Very good advices. I’ll follow your advices now and hope to achieve my goals
Among many fitness youtubers, your content really resonates with somehow with the way you talk its like an elder brother guiding you ti be a better version of yourself!
Thank you for this tips these really gave me a lot to work on! Keep up the great work!
So much value on details to give us a powerful foundation and guidance for our fitness journeys. Another re-watch to take notes on! 🙌🏽🙌🏽
Spot on what i needed! Thank you and look forward to the end result. Thank you my friend
Mario I’ve been waiting for a like this for a long time. I’ve been trying to work on my body fat plus. I was once had that V shape look. I’m right now 170. Pretty lean. I really do appreciate your help Mario 👍
You have a way with explaining things that makes one feel motivated and capable.
Appreciate it!
Such a detailed and good video. Thank you so much
I'm at that last phase trying to get from 20% to 15% and its proving to be the hardest part. Your video provides some useful tips and extra motivation. Thanks!
This video was made for. Exactly where I'm at and want to be at. Thank you Mario
There's the truth folks. Listen to this guy. THE no BS source of information.
Appreciate it!
Thank you for this helpful video
Glad it was helpful!
Dude this is spot on. I started my journey 6 months ago at 173lbs and didn't know my BF %, thinking I'd probably need to be around 155 to get to 12%. This morning I was at 148lbs and approx. 13% BF. Frustrating as hell. Good info, sir! Guess I'm not the only one lol.
If you don’t mind me asking, how tall are you? I’m trying to grasp what my final weight goal will be around for the 12-15% BF range and I feel like those numbers aren’t too far from what I’ve estimated
@@tkorionis No problem! I'm 5'11"
@@Charlie-bc6yg that's pretty light and lean already for that height! Do you plan on bulking any time soon?
@@aaronjosephs2560 Yes, sir. I'm hoping I can start bulking around new year!
@@Charlie-bc6yg I plan to start a bulk around then as well!
Love you videos man! Keep pumping them out please❤🙏🏽
Thank you for this. You explain everything super well!
This is great. All combined maximum 53 weeks or simplified a year. This makes it easy to set 3 month goals. I’m a fan of the 12-week year. Setting goals and tactics will provide a great environment to make solid changes.
Also, thank you for mentioning that strength training can have a positive impact on fat loss!
For most starting body weight training can be more than enough to make changes. Before picking up the iron, talk with your doctor or a physical trainer at least.
Maybe start with small goals, 2023 could lead anyone setting there calories at 2,023 per day or burning 2,023 calories per week from exercising.
Set up goals and list 3 things you can do each week to make it to your goals!
This is a fantastic video. Starting this now!
Really valuable information. Thank you.
Great video I've seen a lot of videos on weight loss but this highlighted some stuff I haven't really thought about
Best fitness video I have seen yet. Very easy to see what we need to do!
Mariooo, it was really weird when tou exactly gave my metrics 60 days ago 😅😅😅 started keto with one meal a day, lost 10kg (probably 3kg water weight) but so far going strong!
It's incredible how many hours and hours of video material are available on the internet on how to lose weight, yet you manage to exceed them all.
Now, you nailed my question! 😉 thank you much
Appreciate it!
I'm a 168cm tall 30 yr old male. Was 82kg with 27.5% body fat 5 months ago, now I'm 74kg with 19.5% body fat. I had more than adequate muscle mass to begin with. My aim is to get to 14-14.5% body fat in next 3-3.5 months. Consistent strength training with cardio, more importantly eating properly has made my life easier...
i think you're amazing. if i would choose a coach to work with it would be you. wishing you much success
If there was some advice I would give, it would be to just start going to the gym without much expectation. Learn how to do the exercises and improve your technique. If you improve your form in exercises you will see decent leaps in the weights you can lift. Once you see improvement you will become more motivated to stick to it.
I've been going to the gym 6 days a week consistantly for the past 8 months. The initial idea was that it was just something to do of an evening so I had no real expectations, but after seeing good strength increases and some muscle building I am now a lot more motivated to looking and being in the best shape I've ever been. I've still not cut down yet and aim to reach my strength goals for another 3 months or so. Since being in this routine my diet has increased significantly and my protein intake is really high. I've started doing cardio after each session not only to help lose weight but also get fitter and healthier. Doing it this way I know for certain that I will succeed in my goals because going to the gym is now pretty much my lifestyle and not just some phase in the desperate hopes of losing fat. Adding in 15-20 mins of cardio at the end if only a small change to my current routine.
This video is so helpful when you matched my exact metrics lol Thanks!
Glad to hear!
Mario I love your style. Keep up the great content
Thank you!
Great Video again.
I'm stuck at a pleateu at around 96kg at the moment. (Lost 12 kilo in the past 5 months and gaind a view muscles). I think the reason is that I have a lot ot stress at work at the moment. I hope i can change that in the next view weeks. I will try the bad habit list :)
Try: rhodiola rosea
Thanks for this video. I just got a dexa scan and calculated that I've 35% body fat. Knowing my lean body mass and resting metabolic rate helps me implement your advice and it's working. Frustrating when I'm doing the right thing and the scale isn't moving but I now realize consistency is key along with training and counting calories/protein. I'm confident I'm on my way to 15%.
Perfection is not needed for Success but consistency is.
excellent breakdown on the key points~~~consistency wins the day. i found cottage cheese + fresh pineapple is an excellent "dessert" to finish any day ~~~!!
Thank you for thinking about your audience!!❤ A lot of sites have ‘how to go from 15% to below 10%’ which would be about 0.00001% of the audience. Although it might feel cool, it completely misreads the room. Now you’re talking!!!
i was at 205 lbs at 5'10 height 3 months ago (September 12th when my diet started) and i am currently at 174 lbs and wat to get to 156 lbs which is 15% bf. One pice of advice i can give is that you need to exercise as well as dieting if you want to see constant and faster resaults. I wasn't at the beggining and now that the weather is messed up i can't. So i lost every single pound from dieting. i am pretty sure i would have already reached my goal of 156lbs if i started excersising from the beggining of my jurney. Stay strong and you'll make it. (i am also 14 years of age so i don't quite know if i should be dieting that consistently, but my progress keeps me into this)
I'm same height how many calories were u eating a day bro
The biggest thing that holds people back is not wanting to hear how long they will need to be consistent with their diet/exercise/focus to achieve their goals.
People want to hear how they'll lose weight and get fit in the next 4-8 weeks. They can't accept its a long term, slow project that in reality won't end as once the weight is lost it will be necessary to continue to maintain the result or they'll quickly gain the weight again
Amazing video. Thank you.
I’m 35, 5’11, 254 at 33% body and I’ve been struggling to drop some weight. I guess the problem is my diet because I’m pretty active. But I goal is to lose 50lbs thanks for the video.
How's it going so far?
Weight loss is almost 100% diet. Exercise just makes it a little easier.
My doctor father drove this home for me when I was overweight. Running a mile burns about 100 calories. A can of Coke has 140 calories.
Can’t outrun a bad diet as they say. Cutting out soda has the same effect of running 7-10 miles a day depending on how much you drink. Could be more or less obviously. But the point is weight is almost entirely driven by diet.
@@cheefussmith9380 ye you're right. but at a certain point (like below 2000 cal), you need to incorporate cardio. Im not saying eat 4000 calories when you should only eat 2500.
At 35% body fat, losing body fat will for sure be the main focus. However, building muscle and hitting the like button certainly help lol
Very helpful bro thank you
What a quote perfection is not needed in success but consistency is thank you 🙏🏻
Good stuff sir!! Took notes
Great video and yes I’m about to go on a weight loss journey like this soon.
How many weight sessions needed to maintain muscle? I have read at least 2 per week.
Absolutely love this video
Mario, your the man
Thank you!
Great video, thanks!
Best video on fat loss yet
105 pounds down, 15 to go to reach 15% body fat. I'm in the home stretch! Looking to lose it by the end of march and maintain that for the rest of the year or at least attempt to.
Status report!
Hey Mario, amazing content as always! Quick one, to add extra steps, you’ve suggested walking more, sometimes using a walking pad. Is there a specific brand/model you use and would recommend? Thank you!
Great video! Thank you!
one very useful tip in the diet part is to learn how to cook for yourself. the best way to know what goes into your body is by making it. honestly so useful when you are not bound to another's menu.
Fantastic! Thanks Mario....
My advice, and something I wish I'd known many years ago, is to not focus on your weight. Forget about getting on the scales. Focus on your waistline. That is the 'number' that should receive attention. I'd take a slim, tight waistline any day over an arbitrarily chosen weight. I'd also take a shit load of cardio over a crazy strict diet. Sure, be mindful of your food choices, but live a little and increase your cardio
If you've been at 35% or more BMI for a good while, most likely you have visceral fat around your organs which is really bad. That visceral fat doesn't come off easily and therefore will take just as long to come off as it did going on! So you have to be extra patient and stay the course!!
Damn this is like the best video ive seen explaining weight loss
Just started following the channel. Love the content. Wondering if you could comment on this type of program being used by older males.
146/.85
Where did the .85 come from? Wouldn't it make more sense to take 15% of 146 (22) and add it to 146? (168)
Thank you Mario, I now have a great plan and idea to go from 39% to 15%. I was doing something right before, I should have trusted the process more. I’ve done the skinny fat process in the past.
What were you doing in the past? I feel the same way but I can’t remember what I did but I wasn’t as stressed
@@HeyCourtneyJ I’ve done vegetarian, I’ve done protein based meal plan, I’ve done medically supervised weight loss with meal replacement shakes. They all worked for a short period of time. Recently tried being good enough consistently and that failed. Not much I have not tried. It works for short period. Now trying the magic injection called ozempic with healthy eating.
@@Marc-ip4iihow are you right now
@@2025VJTI I’m good, slowly dropping weight.
@@2025VJTI just hit 225, so looking to lose 2 lbs a week and aim to
Be under 200 by new year. Steady at about 1700 cal per day
Thank you very much for this video, my goal is 85kgs to 70kgs. I’m 178cm male but I don’t have much muscle on me and I have a relatively skinny frame so I think 70kgs would be the go for me. Can’t wait to look back in June on this comment