My wife is doing a bikini show the last Saturday in May. I am on TRT so I can't do it, but I am doing a photo shoot the same time so we are both in training mode together
Just got hit with a beach trip March 29th! So changing my plan going for 4 weeks to shred!! Will be in Bradenton Fl, for the week would be sweet to get a workout in with you while I'm down there, coming from KY.
Paul, what about people who are sedentary and increase their steps (from less than 2K steps/day to 10K steps/day) but their appetite and cravings for carbs get really intense leading to an extra 200 calories consumed per day, eventually leading to weight gain?
Walking definitely is a game changer, if getting up to 20k steps while keeping the calories low but protein high, together with strength training, it's virtually impossible to fail 🔥😊👌 Summer 2024 let's go!⛱️🌞 Now aged 36 I'm in the best shape of my life so far 💪
@@Kp-tz9gp definitely possible, got in 17.2k yesterday a regular Friday work day, this Saturday and Sunday I'm aiming at 30k each today being outside as much as possible in the sunshine exploring the city 🏙️😊🌄 keep it up!
I’m a trainer (15 years this year) and I cannot thank you enough. You are the only person I listen to who plows through the new age bulls**t and tells it like it is. I have so many moments when I doubt myself and my recommendations and then I think of you - specifically when you said 2000-3000 steps are rookie numbers. Yes!! People want the next trick or gimmicky bs diet and the truth is many are moving so little it seems impossible. I cannot thank you enough for your sound and practical advice not only for those seeking fat loss but also for us trainers who might question our simple yet EFFECTIVE suggestions. Keep up the amazing work!
@@UmdogTR Thank you for your reply. I am someone who cares tremendously for my clients and work and values advice that is evidence-based and non-gimmicky. I appreciate that Paul’s information is never money grabbing and instead focused on realistic, simple solutions. Have a wonderful day!
I echo the above response. I was never more ripped than when I worked at UPS loading trucks for 5 hours and a summer when I worked lawn maintenance, walking all day mowing and weed eating.
What’s helped me is walking after meals 15-20 mins, walking during lunch break and getting a weighted vest and rucking. I also walk during meetings, goal is 15-20k daily pretty easy once it’s a habit.
I know its probably working very well for you, but work on slowing down on the weight vest. I have seen a few people regretting using one in the long run. Ill do calisthenics with it up to 40lbs sometimes but like a waist trainer, im not keen on using it frequently or long term. Just something to think about.
@LoadedL yes, why is that? What makes them regret using a weighted vest? I walk 3 miles every day with a weighted rucksack @ 45lbs. I started at 12lbs ruck in January and worked my way up. You've definitely got me curious what made them regret it as I feel like I've made so much progress already on body recomp.
Normally I'm in maintenance at about 1300 to 1400 calories per day. In December we went on a long vacation at Disney and then Vegas. I ate like a glutton--nonstop theme park junk, churros, donuts & cocktails in Vegas, etc. Deliberately didn't track calories. I actually maintained my physique. What made the difference was we walked 20k to 30k steps Every Day.
Thanks to you and your youtube channel I managed to go from 110 kg to 89 kg. I never went below 10 x body weight in calories, 1 gram of protein pr pound of body weight and I have had 2 diet breaks to reset my self and my body to continue the diet. Trained push pull legs 5-6 times a week, had atleast 10k steps and 3 times cardio on stairmaster for 30 mins a week :). Thanks a lot Paul. You are changing lives!
So true about NEAT. When I was on the move from sunup to sundown never thought about diet beyond macros. Stayed lean and never needed "extra" cardio. Physical labor jobs are a no-brainer if you can go that route. If not, you have to get out of that chair at work more often and move!
During Covid lockdowns I would walk a full sometimes 2 hrs laps around my apartment continuous walking while listening to podcasts, music etc. Was a game changer got lean while others gained weight.
I just don’t want to die of heart disease, my doctor wants me to cut out all red meat, chicken and turkey only. But so many videos say carnivore, and butter is good. I’m so confused. But I switched to whole food meals and 10k steps a day.
Just cut out anything with ingredients, except protein shakes, basically just eat Whole Foods and keep it that simple. Allow yourself to eat what you want on a weekend day if you can stay motivated.
I like it when I see a video title that I need to hear and then I see published only weeks ago - not that your old stuff is wrong, Paul.. Not calling the younger Paul wrong, I swear. Anyway, on another note. I'm going to add another 45 minute treadmill walk at night, like you're advising. I just need to remember to change my google calendar reminder, for lubing the belt, from once a month, now to twice a month. Don't want to burn it out.
Ha - I got that same spreadsheet in Excel. Looks like I'll be staring at mine for another 7-8 weeks. Cutting sucks man. At least now that I have all the numbers, I should be able to figure out my bulking calories more precisely, and minimize the excess. I don't wanna do this again for awhile.
I’m currently at 230 and 6’2”… probably 25% bf (have an outline of a six pack).. Im in the gym 3x a wk and do cardio a couple times a week. Been trying to add more NEAT but I still am losing weight slowly at 1700 cals/day… I’m a nurse on night shift so work sucks up a lot of time for NEAT. I feel like things are going slower than they should
Great advice however my method is extreme but works for me and my lifestyle but I honestly drop about 1lb a day and Im not into the gadgets of step counting etc (you kids and your ataris 😅) but I maintain van damme shape from March to November then I get a bit lazy from Dec to Feb and eat bad sht but come March I drop my calories for 60 days to 900 to 1200 but do intense cardio everyday for an hour and weights for about 3 everyday and all I eat is tuna, hardboiled eggs, some salt free crackers, veggies, and thats about it and I drop weight and get cut up within the 60 days however I only drink water, rarely coffee, and no bread of any kind ever since 2016. Its a rough 45 to 60 days but it puts me back and then I just maintain but again I have the time to put almost 3 to 4 hrs at the gym but my method works quick!
Hi Paul, does high intense cardio work against muscle growth? I currently do 30 minutes of cardio at 5.5 miles per hour along with resistance training. 5 days a week. I'm 36 years old, 5"10, 185 lbs. I consume 200g Protein, 150g Carbohydrates and 80g Fat daily.
Ideally you want to space your cardio as far as you can from resistance training. Recovering from high intensity cardio is often times more difficult so your NEAT may go down or you may compensate by eating the calories you burned so you have to be highly aware and that’s why most trainers will recommend steady state cardio.
I really like u. Ur not only very direct but u also think from ur viewers poibt of view. Its very effective. Plus u know ur shit and u seem like a good guy. Keep up the great work and please stay genuine. God bless
In this video, you mentioned 1G x goal weight of protein is overkill for the benefit of adding muscle. What is the protein amount you suggest for adding muscle? Thanks!
So if I’m a 270lb man who is looking to lose weight using this model, and I set my calculation to sedentary and workouts to 0 (just to get an idea of baseline), what I get is about a 2600kcal/day to lose weight. Say I then start adding in a 60 minute walk sessions each day and weight training three times a week. Do I then account for those workouts in my daily calorie intake, as in eat additional calories so as not to be in too extreme of a deficit? Or do I not factor in workouts when it comes to calorie intake? This is a problem I have never been able to get a clear answer on and it has always made me wonder if this is the reason I plateau or even lose no weight when I attempt weight loss programs. Appreciate any help that can be offered. Truly ❤
@@PaulRevelia Is it the steps that are the value in the walking sessions or the heart rate that you reach. For example, if I am walking for an hour and my heart rate is only hitting 100bpm during that walk am I missing out on the benefits you describe?
Im a stay at home mom, will walking in place to a walking video still be effective? How many steps should I do or how long should I walk? I do weight training at home 2-3 times a week and am keto/carnivore because I’m 51 and perimenopausal
Does walking and lifting without meticulously tracking calories work. I eat clean “bro foods” from the early 00s message boards (chicken, broccoli, rice haha). But weighing measuring and tracking is not something I’m good at.
Great video! I was losing fat easily up until 4 years ago, since then it just doesn't work. Recently found that the Test is at zero, no matter how much sleep - I feel tired and exhausted, also tears come by themselves probably because body cries, no energy, can't exercise most of the week because muscles don't recover and sore randomly. It's time for TRT, no choices left. The only time i was really energetic and happy in life was on cycle
walking has been fantastic for muscle retention for me, though I don't keep calories low and I continue to lift weights with intensity. Keeping resistance training a focus would solve your issue.
10k steps of hiking, full body workout with calisthenics 2-3 sets, all in 3x or 2x a week depending when I start. Rest one week after 3 or 4weeks doing nothing as reset hormones, ligaments and prevent injuries. With Intermittent fasting, with low carb high protein diet, with vegetable 🥗.
Personaly if i drop most carbs and just eat protein n fruit, i will drop fat faster then anything including an extra hour of cardio daily, obviously cardio is good but for fat loss switching carbs for protein and weight lifting in volume is great
I understand that you’re a huge fan of walking. But I hate walking and it also aggravates my knees. But I used to be a competitive road cyclist and I have a nice stationary spin bike. Does it really matter which cardio form you use as long as you’re doing enough Zone 2 training?
im 1.80m 94kg male almost obese, i didnt even notice it.. until i realised im wearing XL, 2 years ago i was wearing L.. Will 1 fullbody training and 3x cycling for 45 minutes and walking 10 000 steps work for me? I feel like weightlifting and restricting calories too much makes me super tired and wont work too well for weightloss..
Hey thanks helping me out all the time with your videos but I have a question What’s your settings on your treadmill for the hour walk ? 1.5 to 2.5 with 1 incline? Or zero incline? I’m just guessing thanks
There are plenty of examples of people who are overweight and who walk 20 to 30 thousand steps per day in their jobs ie nurses ,mailmen ,and eople who work in construction and also people who work in large warehouses and factories and who walk all the time .really you need to also reduce your calorie intake as well....
Hi Paul, does intensity or heart rate matter if your coach has you doing 30 min of cardio? I’m on prep and my home treadmill doesn’t have an incline but i walk at a 4.0 and take it to a jog here and there to get my heart rate up
sure it does, the lower and slower you go the less calories you burn. I have my clients focus on breaking a sweat, which will require more effort over time.
I think it’s too late to get in now it started on the 12th, I was going perfect for three weeks and then got totally sick and now I have to start over again in a day or two
@@PaulRevelia thank tou for replying ... i've been crashing after having a scoop ... i was curious to see if there was a connection ... it feels like a sugar crash but it's only whey protein gold standard brand
Walking is a gross generalization, it's zone 2 fat oxidation and metabolic adaptation. Depending on the level of aerobic fitness, a 7-min/mile could be someone else's walking pace.
Recently purchased a heart rate monitor, and I realized that while incline walking, hiking, etc., my heart rate was easily in zone 3/4. In order to maintain zone 2, which supposedly is the fat loss zone, I must maintain a very slow pace. It feels counterintuitive to go so slow. Is staying in zone 2 imperative?
@@PaulRevelia Recently purchased a heart rate monitor, and I realized that while incline walking, hiking, etc., my heart rate was easily in zone 3/4. In order to maintain zone 2, which supposedly is the fat loss zone, I must maintain a very slow pace. It feels counterintuitive to go so slow. Is staying in zone 2 imperative? For the amount of cardio and eating right, I did not lose as much weight as I hoped. Going to keep monitoring and stay in zone 2 and see how that works out.
Large amounts of protein used to satisfy me. However, something has changed in my digestion where I can eat a pound of meat in one sitting and be starving afterwards. The only thing that satisfies me is carbohydrates which keep me full for hours.
Mercola seems to be addressing this in some of his latest articles. I find it fascinating (and certainly challenging) how there are healthy approaches that work because they’re presumably resolving an issue and then the body needs a new approach… I had an approach that worked for decades and then it didn’t. Experimenting and observing are the opportunity we all have to get to know our own body. I definitely appreciate all the help out there to give me ideas on new things to try but at the end of the day I have to observe my own body’s responses. (I love meat and my body has long done super well with it but I also do well on raw vegan and extended fasts… I’m kinda stuck at the moment. Was focusing on high intake of meat but I seem to need more fiber to keep the critical digestive flow. Trying diff approaches.)
depends on the year, 2023 I was shredded from March until December as I competed and just stayed super consistent. The years I diet down i usually stay below 10% for a long time.
I been eating 2 strips of bacon, 2 eggs , 1 small steak, 2 slice of pickles and a protein shake once a day, that's like 400 calories a day. Then I workout at work for about 5 hours upper body then walk on my breaks and launches, then next day 3 hours legs , next day 2 hours core and then jump ropes the next day then rest and eat normal on weekend. I lost a ton of body fat in 2 months. P.S black coffee in the morning is the goat.
Start with 300 to 500 calorie deficit from maintaining calorie intake. If you don't know what it is Paul's PRO PHYSIQUE MACRO CALCULATOR will give you a great starting point .
@@GBODYFITNESS6 I am a coach at Orangetheory fitness. So I get about 8-12,000 steps just coaching classes. I’m at 1800 calories and my bmr is 2100 I just started 5aminos and testosterone as my levels are at 18 instead of 100 😩 I lift 5 days a week and I’m 46
Geeeeesh !! Don’t remind me. In 2018 I had what I thought was the stomach flu. I couldn’t eat anything without pouring it out , and my stomach hurt so bad that I wasn’t eating anything. Just a bit of plain white rice and some white toast. I literally got ripped in that period. It turned out I had a parasite. I’m honestly thinking I might be onto something here with the parasite and weight loss
hi. I am a 56 y/o male. I now weigh 168 lbs. At one point, at my strongest, I weighed 250. Unfortunately, now when I do push ups, I have that extra skin dangling down from my stomach and chest (moobs). How on earth can I get rid of that without starving myself? My bodyfat is approximately 12%. Is that going to be permanent flab because I once weighed too much? i.e. when you see people who were once obese, they have that excess skin.
I'm going to be 51. I.e. why even bother?! (Just kidding. 😉✌️) What helps me to stay in (great) shape is dating (much) younger women. It 'forces' me to stay (very) active and fit, without counting or watching anything. My point being, a lot is in your head. That's why for example (most) actors and athletes always seem to be in shape. They're under pressure and sort of have to. The trick will be trying to get this same mindset.. 🤔
What event are you planning to get in shape for?
Life💪🏻👊🏻🙌🏻
My wife is doing a bikini show the last Saturday in May. I am on TRT so I can't do it, but I am doing a photo shoot the same time so we are both in training mode together
Vacation, Boyscout Camp, My son’s wedding and then for life.
Just got hit with a beach trip March 29th! So changing my plan going for 4 weeks to shred!! Will be in Bradenton Fl, for the week would be sweet to get a workout in with you while I'm down there, coming from KY.
Paul, what about people who are sedentary and increase their steps (from less than 2K steps/day to 10K steps/day) but their appetite and cravings for carbs get really intense leading to an extra 200 calories consumed per day, eventually leading to weight gain?
Walking definitely is a game changer, if getting up to 20k steps while keeping the calories low but protein high, together with strength training, it's virtually impossible to fail 🔥😊👌 Summer 2024 let's go!⛱️🌞 Now aged 36 I'm in the best shape of my life so far 💪
Are you walking a hour
Wow 20k a day awesome!
@@Kp-tz9gp definitely possible, got in 17.2k yesterday a regular Friday work day, this Saturday and Sunday I'm aiming at 30k each today being outside as much as possible in the sunshine exploring the city 🏙️😊🌄 keep it up!
How long does 20k steps take you?
@@themischa maybe 3 hrs if walking slowly? Now at 17k steps 1.30 pm on a Saturday after gym and a 2 hr coffee, very easy to get in 😊🌄 Keep it up! 🔥
I’m a trainer (15 years this year) and I cannot thank you enough. You are the only person I listen to who plows through the new age bulls**t and tells it like it is. I have so many moments when I doubt myself and my recommendations and then I think of you - specifically when you said 2000-3000 steps are rookie numbers. Yes!! People want the next trick or gimmicky bs diet and the truth is many are moving so little it seems impossible. I cannot thank you enough for your sound and practical advice not only for those seeking fat loss but also for us trainers who might question our simple yet EFFECTIVE suggestions. Keep up the amazing work!
@@UmdogTR Thank you for your reply. I am someone who cares tremendously for my clients and work and values advice that is evidence-based and non-gimmicky. I appreciate that Paul’s information is never money grabbing and instead focused on realistic, simple solutions. Have a wonderful day!
I echo the above response. I was never more ripped than when I worked at UPS loading trucks for 5 hours and a summer when I worked lawn maintenance, walking all day mowing and weed eating.
I lost 20 pounds with Paul’s advice in the last 2 months. Started weightlifting so I can maintain muscle!
What’s helped me is walking after meals 15-20 mins, walking during lunch break and getting a weighted vest and rucking. I also walk during meetings, goal is 15-20k daily pretty easy once it’s a habit.
I know its probably working very well for you, but work on slowing down on the weight vest. I have seen a few people regretting using one in the long run. Ill do calisthenics with it up to 40lbs sometimes but like a waist trainer, im not keen on using it frequently or long term. Just something to think about.
@@LoadedLwhy is that?
@LoadedL yes, why is that? What makes them regret using a weighted vest? I walk 3 miles every day with a weighted rucksack @ 45lbs. I started at 12lbs ruck in January and worked my way up. You've definitely got me curious what made them regret it as I feel like I've made so much progress already on body recomp.
It helped me as well, while trying to hit the step goal, 20-30 minutes after the meal showed me good results losing around 0.5-0.7kg in a week
@@LoadedLwhy?
Normally I'm in maintenance at about 1300 to 1400 calories per day. In December we went on a long vacation at Disney and then Vegas. I ate like a glutton--nonstop theme park junk, churros, donuts & cocktails in Vegas, etc. Deliberately didn't track calories. I actually maintained my physique. What made the difference was we walked 20k to 30k steps Every Day.
I just went to DLand and walked 23,000 steps in the park!
my husband and I on out honeymoon too! it was the best! 🤩 In New Orleans
Thanks to you and your youtube channel I managed to go from 110 kg to 89 kg. I never went below 10 x body weight in calories, 1 gram of protein pr pound of body weight and I have had 2 diet breaks to reset my self and my body to continue the diet. Trained push pull legs 5-6 times a week, had atleast 10k steps and 3 times cardio on stairmaster for 30 mins a week :). Thanks a lot Paul. You are changing lives!
So true about NEAT. When I was on the move from sunup to sundown never thought about diet beyond macros. Stayed lean and never needed "extra" cardio. Physical labor jobs are a no-brainer if you can go that route. If not, you have to get out of that chair at work more often and move!
During Covid lockdowns I would walk a full sometimes 2 hrs laps around my apartment continuous walking while listening to podcasts, music etc. Was a game changer got lean while others gained weight.
Probably the best TH-cam channel about fat loss
I just don’t want to die of heart disease, my doctor wants me to cut out all red meat, chicken and turkey only. But so many videos say carnivore, and butter is good. I’m so confused. But I switched to whole food meals and 10k steps a day.
The doctors are not on your side
Doctors are crap. All they want to do is push drugs.
Just cut out anything with ingredients, except protein shakes, basically just eat Whole Foods and keep it that simple. Allow yourself to eat what you want on a weekend day if you can stay motivated.
The carnivore dish.its don’t know anything.
@@damonphalin6023red meat and butter are good for your hormones. Not your arteries
I like it when I see a video title that I need to hear and then I see published only weeks ago
- not that your old stuff is wrong, Paul.. Not calling the younger Paul wrong, I swear.
Anyway, on another note. I'm going to add another 45 minute treadmill walk at night, like you're advising. I just need to remember to change my google calendar reminder, for lubing the belt, from once a month, now to twice a month. Don't want to burn it out.
yeah i got some old videos lol!
Thanks so much Paul. I’m walking on average 23,000 steps a day. Should I aim for 30+ steps a day?
How often do you recommend a break if you're doing over 15,000 steps, or does that not matter because it's low-intensity?
1-2 days off per week as needed
@PaulRevelia thank you for replying and your content has helped me dropped some serious weight since 2021
As always! Appreciate your videos Coach Paul R!!! 🥰💙
Ha - I got that same spreadsheet in Excel. Looks like I'll be staring at mine for another 7-8 weeks. Cutting sucks man. At least now that I have all the numbers, I should be able to figure out my bulking calories more precisely, and minimize the excess. I don't wanna do this again for awhile.
I'm tracking and it's scary how fast I can get to my daily calorie goal. I had ONE approx. 400 calorie donut at a work meeting!
I used to be the person to have one donut at the start of the meeting and one after the meeting was over because we always have a lot left over!
Oh yeah, you gotta stay on it, a doughnut will kill it😂😂😂
I’m currently at 230 and 6’2”… probably 25% bf (have an outline of a six pack).. Im in the gym 3x a wk and do cardio a couple times a week. Been trying to add more NEAT but I still am losing weight slowly at 1700 cals/day… I’m a nurse on night shift so work sucks up a lot of time for NEAT.
I feel like things are going slower than they should
Great video. Thanks for sharing!
This guy is the shit, look at his video with woman man I can’t wait to get into his program to bring my body back. You go Paul 🙌🏾🙌🏾🙌🏾👏🏾👏🏾👏🏾
Thanks!
Thank you for the calculator I think it is really going to help me
Great advice however my method is extreme but works for me and my lifestyle but I honestly drop about 1lb a day and Im not into the gadgets of step counting etc (you kids and your ataris 😅) but I maintain van damme shape from March to November then I get a bit lazy from Dec to Feb and eat bad sht but come March I drop my calories for 60 days to 900 to 1200 but do intense cardio everyday for an hour and weights for about 3 everyday and all I eat is tuna, hardboiled eggs, some salt free crackers, veggies, and thats about it and I drop weight and get cut up within the 60 days however I only drink water, rarely coffee, and no bread of any kind ever since 2016. Its a rough 45 to 60 days but it puts me back and then I just maintain but again I have the time to put almost 3 to 4 hrs at the gym but my method works quick!
Hi Paul, does high intense cardio work against muscle growth? I currently do 30 minutes of cardio at 5.5 miles per hour along with resistance training. 5 days a week. I'm 36 years old, 5"10, 185 lbs. I consume 200g Protein, 150g Carbohydrates and 80g Fat daily.
Steady-state cardio is best for fat loss. Decrease chance of muscle loss compared to higher intensity cardio.
High intensity makes you way hungrier afterwards.
Ideally you want to space your cardio as far as you can from resistance training. Recovering from high intensity cardio is often times more difficult so your NEAT may go down or you may compensate by eating the calories you burned so you have to be highly aware and that’s why most trainers will recommend steady state cardio.
@9:06 all the motivation I need 🤣
Seriously that’s exactly what I think and it helps me stay on track 🔥💯
I really like u. Ur not only very direct but u also think from ur viewers poibt of view. Its very effective. Plus u know ur shit and u seem like a good guy. Keep up the great work and please stay genuine. God bless
In this video, you mentioned 1G x goal weight of protein is overkill for the benefit of adding muscle. What is the protein amount you suggest for adding muscle? Thanks!
So if I’m a 270lb man who is looking to lose weight using this model, and I set my calculation to sedentary and workouts to 0 (just to get an idea of baseline), what I get is about a 2600kcal/day to lose weight. Say I then start adding in a 60 minute walk sessions each day and weight training three times a week. Do I then account for those workouts in my daily calorie intake, as in eat additional calories so as not to be in too extreme of a deficit? Or do I not factor in workouts when it comes to calorie intake? This is a problem I have never been able to get a clear answer on and it has always made me wonder if this is the reason I plateau or even lose no weight when I attempt weight loss programs. Appreciate any help that can be offered. Truly ❤
No you keep calories as planned
@@PaulRevelia Is it the steps that are the value in the walking sessions or the heart rate that you reach. For example, if I am walking for an hour and my heart rate is only hitting 100bpm during that walk am I missing out on the benefits you describe?
I get 25k steps per day at work. Just gotta not go crazy at dinner and I can burn a lot of fat not even doing anything extra
Superb video, Paul! ❤️🙏
Every time.
Thx! What if walking outside is not an option and I don't have a treadmill. What do you suggest?
I would purchase a method of movement, or join a gym.
@PaulRevelia does walk at home videos are efficient?
Im a stay at home mom, will walking in place to a walking video still be effective? How many steps should I do or how long should I walk? I do weight training at home 2-3 times a week and am keto/carnivore because I’m 51 and perimenopausal
Does walking and lifting without meticulously tracking calories work. I eat clean “bro foods” from the early 00s message boards (chicken, broccoli, rice haha). But weighing measuring and tracking is not something I’m good at.
one way to over come not tracking, is by being more diligent with activity while keeping food the same, so yes.
Great video! I was losing fat easily up until 4 years ago, since then it just doesn't work. Recently found that the Test is at zero, no matter how much sleep - I feel tired and exhausted, also tears come by themselves probably because body cries, no energy, can't exercise most of the week because muscles don't recover and sore randomly. It's time for TRT, no choices left. The only time i was really energetic and happy in life was on cycle
When i kept calories low and walked i ton i lost a lot of muscle. That doesn’t seem to be addressed here.
walking has been fantastic for muscle retention for me, though I don't keep calories low and I continue to lift weights with intensity. Keeping resistance training a focus would solve your issue.
what do you think of intermittent fasting?
Any sleep issues doing cardio prior to bed? Thanks coach
Thank you Paul 😊
10k steps of hiking, full body workout with calisthenics 2-3 sets, all in 3x or 2x a week depending when I start. Rest one week after 3 or 4weeks doing nothing as reset hormones, ligaments and prevent injuries. With Intermittent fasting, with low carb high protein diet, with vegetable 🥗.
Removing friction is huge!
Personaly if i drop most carbs and just eat protein n fruit, i will drop fat faster then anything including an extra hour of cardio daily, obviously cardio is good but for fat loss switching carbs for protein and weight lifting in volume is great
I love this Paul! Especially the part “do I do all this movement and then eat like an asshole??!” 😂🙌
I understand that you’re a huge fan of walking. But I hate walking and it also aggravates my knees. But I used to be a competitive road cyclist and I have a nice stationary spin bike. Does it really matter which cardio form you use as long as you’re doing enough Zone 2 training?
Nope just move
Love your advice!
Great video Paul we appreciate the education! 🫵👏🙏
My pleasure!
im 1.80m 94kg male almost obese, i didnt even notice it.. until i realised im wearing XL, 2 years ago i was wearing L..
Will 1 fullbody training and 3x cycling for 45 minutes and walking 10 000 steps work for me?
I feel like weightlifting and restricting calories too much makes me super tired and wont work too well for weightloss..
Did I miss the window for the transformation challenge? I can’t find the link.
do u have any advice on binge eating / mental hunger
This video came at the perfect time for me!!!
Hey thanks helping me out all the time with your videos but I have a question What’s your settings on your treadmill for the hour walk ? 1.5 to 2.5 with 1 incline? Or zero incline? I’m just guessing thanks
i start incline 3 speed 3, if I am really in shape by the end it will be incline 6 speed 3.5
Ok awesome thank you so much
Do you think elliptical machines are fairly accurate in calories burned? I can get up to 700 per hour. That's a couple of slices of pepperoni pizza.
Would you say core burn is a better option for burning fat & reducing cortisol over Erase Pro+?
Never heard of the other product
There are plenty of examples of people who are overweight and who walk 20 to 30 thousand steps per day in their jobs ie nurses ,mailmen ,and eople who work in construction and also people who work in large warehouses and factories and who walk all the time .really you need to also reduce your calorie intake as well....
Hi Paul, does intensity or heart rate matter if your coach has you doing 30 min of cardio? I’m on prep and my home treadmill doesn’t have an incline but i walk at a 4.0 and take it to a jog here and there to get my heart rate up
sure it does, the lower and slower you go the less calories you burn. I have my clients focus on breaking a sweat, which will require more effort over time.
Do u prep clients for completions ?
I have those shoes, i love them!
Paul. aI am from India. i m a desk job person 9 to 7. Please, suggest some tips for weight loss of belly and face
Just wondering if you have any advice for women who have thyroid issues who are struggling with losing weight?
The advice in the video is pretty universal. You may struggle a little bit, but follow the main points in the video.
Do you feel even for bikini competitors who have a good muscle base should follow this similar plan?
No
"... those are rookie numbers..." Wolf of Wall St reference? It's a different exercise though haha
Good catch
On trips, dont eat carbs. stick to fruits and veggies and meats. you wont get fat and have a good time still, might even come home leaner
There is carbohydrates in fruit and vegetables, wtf do you mean?
I'm entering a hopscotch competition and I need to get very lean and ripped.
movement is key!
Coach Paul, I want a t-shirt like yours….is it on the Website?
Can we still sign up to compete in the body challenge? I wasn’t sure what the deadline was.
Yes you can.
No link in your description for the challenge? 🤔
I think it’s too late to get in now it started on the 12th, I was going perfect for three weeks and then got totally sick and now I have to start over again in a day or two
How's the challenge going now@@jaybman2700
Walked up to 36k steps in a day doing security at a large mall
What happens after the deadline and goal have been reached?
one step at a time, personally i set the next goal.
Add to that drink water like it's your job!
You gotta have some muscles built up under the fat before you can look shredded after a fat lose period, though.
Having deadline work!!!
Good stuff Paul
Just ordered Core burn!!!!
How is the supplement going for you?
@@teresasieng7691 I actually haven’t noticed a difference. I’ve been taking it everyday and eating clean. Not too sure I would order another.
Great video. Hope you grab a coffee on the go before you hit the treadmill at 5 am!
I don’t, I get it after. The walking wakes me up and I usually have a shoe I’m excited to watxh
does whey protein powder increase insulin
yes it does
@@PaulRevelia thank tou for replying ... i've been crashing after having a scoop ... i was curious to see if there was a connection ... it feels like a sugar crash but it's only whey protein gold standard brand
Is it possible to lose fat so fast you also lose muscle even in a small deficit?
I work 8-5 desk job. I need more movement
That’s was me
Can you get a walking treadmill desk?
Walking is a gross generalization, it's zone 2 fat oxidation and metabolic adaptation. Depending on the level of aerobic fitness, a 7-min/mile could be someone else's walking pace.
How does one send a question if you dont have IG?
Recently purchased a heart rate monitor, and I realized that while incline walking, hiking, etc., my heart rate was easily in zone 3/4. In order to maintain zone 2, which supposedly is the fat loss zone, I must maintain a very slow pace. It feels counterintuitive to go so slow. Is staying in zone 2 imperative?
Here
@@PaulRevelia Recently purchased a heart rate monitor, and I realized that while incline walking, hiking, etc., my heart rate was easily in zone 3/4. In order to maintain zone 2, which supposedly is the fat loss zone, I must maintain a very slow pace. It feels counterintuitive to go so slow. Is staying in zone 2 imperative? For the amount of cardio and eating right, I did not lose as much weight as I hoped. Going to keep monitoring and stay in zone 2 and see how that works out.
Where do we sign up for 30 challenge
Prophysique.com/transformationchallenge
Large amounts of protein used to satisfy me. However, something has changed in my digestion where I can eat a pound of meat in one sitting and be starving afterwards. The only thing that satisfies me is carbohydrates which keep me full for hours.
Mercola seems to be addressing this in some of his latest articles. I find it fascinating (and certainly challenging) how there are healthy approaches that work because they’re presumably resolving an issue and then the body needs a new approach… I had an approach that worked for decades and then it didn’t. Experimenting and observing are the opportunity we all have to get to know our own body. I definitely appreciate all the help out there to give me ideas on new things to try but at the end of the day I have to observe my own body’s responses. (I love meat and my body has long done super well with it but I also do well on raw vegan and extended fasts… I’m kinda stuck at the moment. Was focusing on high intake of meat but I seem to need more fiber to keep the critical digestive flow. Trying diff approaches.)
Also, how many days of the year are you shredded?
depends on the year, 2023 I was shredded from March until December as I competed and just stayed super consistent. The years I diet down i usually stay below 10% for a long time.
I want to join, but I feel like I’m holding myself back
I been eating 2 strips of bacon, 2 eggs , 1 small steak, 2 slice of pickles and a protein shake once a day, that's like 400 calories a day.
Then I workout at work for about 5 hours upper body then walk on my breaks and launches, then next day 3 hours legs , next day 2 hours core and then jump ropes the next day then rest and eat normal on weekend.
I lost a ton of body fat in 2 months.
P.S black coffee in the morning is the goat.
Good video 👍🏼👍🏼
Myy ur deadline is June 2. Cruise! 🚢 need to lose some body fat.
Start with 300 to 500 calorie deficit from maintaining calorie intake. If you don't know what it is Paul's PRO PHYSIQUE MACRO CALCULATOR will give you a great starting point .
@@GBODYFITNESS6 I am a coach at Orangetheory fitness. So I get about 8-12,000 steps just coaching classes.
I’m at 1800 calories and my bmr is 2100
I just started 5aminos and testosterone as my levels are at 18 instead of 100 😩 I lift 5 days a week and I’m 46
I need to drop 50 lbs 🎉
Wait how to get in the challenge???
prophysique.com/transformationchallenge
How do you measure grams of protein? Put on scale and set to grams unit?
You weigh the food and look up the nutrition facts for the food
great video thanks
Thank you soooo much
Am i still in time to join the challenge?
Yes.
FIRST COMMENT AND FIRST LIKE :🥇👍💪🤩
What if I'm just carnivore?
I have no experience coaching anyone using this method, the science does not make we interested in a meat only diet.
I have a good tip. Get the stomach virus I’ve had the last two days. Let’s get lean baby.
😂
haha that's one way to get ripped.
I just use the tape worm method.
Geeeeesh !! Don’t remind me. In 2018 I had what I thought was the stomach flu. I couldn’t eat anything without pouring it out , and my stomach hurt so bad that I wasn’t eating anything. Just a bit of plain white rice and some white toast. I literally got ripped in that period. It turned out I had a parasite. I’m honestly thinking I might be onto something here with the parasite and weight loss
@@kevsip1002 hmm... Or maybe use the tape worm to take measurements 🤔🤔
I’m 90 pounds so 900 calories a day? 😅
hi. I am a 56 y/o male. I now weigh 168 lbs. At one point, at my strongest, I weighed 250.
Unfortunately, now when I do push ups, I have that extra skin dangling down from my stomach and chest (moobs). How on earth can I get rid of that without starving myself? My bodyfat is approximately 12%. Is that going to be permanent flab because I once weighed too much?
i.e. when you see people who were once obese, they have that excess skin.
Sure as hell feels like fat is gained much faster than you lose it 😂
😊😊😊
More people should listen to you to get no non sense advices.
What to do if you don’t have 3 hours to walk a day? lol
Diet and movement work togethet
без стеройдов и гормона роста такое невозможно
Yeah it is
I'm going to be 51.
I.e. why even bother?!
(Just kidding. 😉✌️)
What helps me to stay in (great) shape is dating (much) younger women.
It 'forces' me to stay (very) active and fit, without counting or watching anything.
My point being, a lot is in your head.
That's why for example (most) actors and athletes always seem to be in shape.
They're under pressure and sort of have to.
The trick will be trying to get this same mindset.. 🤔