36% body fat to 21% in 4 months…. 277 pounds to 214 pounds. Walking 3 to 12 miles per day in 2 to 3 sessions, depending on my schedule. Also 30 minutes weights. I do walking and weights 6 to 7 days a week. Calorie deficit every single day. My goal is 165 pounds, a total loss of 112 pounds is my loss goal. Planning to achieve that by mid-July 2024. Started December 7, 2023.
I was 352 lbs this April, down to 291 lbs as of yesterday. I'm walking between 12k and 20k steps every day except sunday (i hit 6-8k on sunday). I do full body weight workouts in gym 4 times a week with some extra cardio as warmup. I cant be bothered to track the exact amount of calories I eat but approximately I know im every day between 1900-2200 with 150-200g protein per day. No specific cuts in my meals except sweets and soda. Edit 1: end of august 274 lbs Edit 2: end of September 262 lbs
Nice I have been stuck around the 300lb mark for months now! But was hovering around 340 in early 2022! Feel much better with the 40lb off but have terrible leg injuries and can't walk far! Find these videos inspiring for me too change my ways and get back too fit and strong one day! Keep up good work!
@@micksroversmg558 Mate I hope those will heal with time, as they heal walk as much as you can. Ive built alot of stamina, at 352 i couldnt walk 600,700 steps without feeling the need to sit down, and not more than 1000,1500 on a good day without actually being forced to sit down. Just the other day i went 32k steps (it wasnt a gym day so i decided to test myself a bit, almost 20k steps by noon and some leisure walk in evening. And i didnt even feel that much tired.
Nice trajectory, keep it going and stay process driven. Try to find cardio methods without shock and less taxing on the joints. (Crosstrainer, cycling, rowing).
I've found that if I can do about 40 minutes of incline treadmill walking EARLY in the day, it energizes the heck out of the rest of my day, and my level of NEAT goes waayyyyy, UP.
@@BlahBlahPoop617 I just seem to have boundless energy on those days where I get in the early 30 - 50 minute incline treadmill walk. It seems I have practically no desire to sit down for very long for the rest of the day. I get a TON of things done, many things that I've been procrastinating on. On those days, the treadmill incline walk gets me about 350 additional calories burned. My guess is that the added NEAT activities brought on by the early in the day incline treadmill walk, bring me an additional 200 calories burned by day's end. My fitbit tells me on a average sit around day, I burn about 2900 calories. When I get in that 40 min on average morning walk, along with my 200 calories of added NEAT, that brings me up to around 3500 calories burned, as according to my Fitbit.
I'm around 30% body fat now. About 212 at the moment. Used to be comfortable at 150-155. Ran a ton. Ate clean, did not drink. I was always moving doing something into my mid-30s. Mid-40s now. I eat OK for the most part with high protein diet, but drink alcohol and currently have a very sedentary lifestyle. Your advice is excellent and it's worked for me in the past. I know it will work for me in the present and future. Time to get to work.
Walking is incredible. It took me from 295.3lbs to 261.7lbs from Jan 10th-April 10th with the *only* change in lifestyle was going from 1800-3000 steps a day to around 9K-10K (Now I'm at 10K-16K, but I go on daily 3-7 mile walks). But 3 months, 30lbs, zero change to my diet *besides* switching from a low cal sweetener and half and half in my coffee/tea to a no cal sweetener and 1% milk/black (tea). I'd like to say I was eating healthy at that point, cooking my own food etc etc, but that didn't start until April 10th when I really started to notice changes and started to dial things in. Paul's right. When you see your body start to change, and more importantly, start feeling a little better, it starts to almost get fun. Like every day you are winning your own private little game. Except the game makes everything you do a little easier. I hate to say it, but people (as a whole) do treat you worse when you're fat. It's awful, and I don't think people do it on purpose, but unless you've been overweight before, or been very close to someone who has been obese, well I just don't think people notice the little things. You'll notice people start holding the door an extra second or two when you walk into a store. Receptionists tend to be a little _happier,_ lol, or at least less grumpy. Just these really small almost insignificant things that can wear on you over time; they just start to go away. Avoided eye contact is replaced by smiles. I found myself walking with my head straight up with a smile on my face far more often as well which I'm sure helps quite a bit too. Enjoy the weight loss folks. Don't think of it as a punishment, but instead, look at it like a reward. You gained weight bc of reason X, and now you are rewarded every day by being able to go outside and enjoy the fresh air. You get to feel like you accomplished something extra *every single day* because you *know* you are doing something that is going to improve your life, and therefor that of every single person you come in contact with. Who knows, maybe somewhere down the road you'll be the person in great shape holding the door that extra second for someone else who is just starting off on their own weight loss safari.
I just discovered your channel and really like what I see so far. Clear, concise, logical information, well presented. I'm 56 and decided to really put an effort into getting back into good shape a while ago. Started with calisthenics, then the weight room, and of course my usual chores on the acreage. 5 weeks ago I started calorie counting, starting 233lb and about 28% body fat. Down 11 pounds so far. I'll continue checking out your videos as I reach towards my goals.
You’re the only dude I’ve ever seen that had love handles/back fat and actually lost it. I thought it was all genetic, impossible to lose the handles . Thank you
10k steps is about 4 miles btw. I usually cover that in an hour of brisk walking. I further break this down to two 30 min walks. I like to do one as soon as I wake up, usually around a golden hour (within 1 hour of sunrise). This intake of sunlight into your eyes and skin will really help start up your day. The next 30 min walk will usually be done after my meal in the evening. I have lost over 100lbs and have the best energy levels since my teenage years!
Been watching your vids for a while. With your advice been on a diet since last November and lost 30 lbs. Your movement and walking advice works miracles. I don’t usually make comments, and im sure there are thousands of folks who don’t either.. but just want to say thank you for all your coaching.. keep inspiring!
Love the way you approach fitness and health. Your values are very similar to mine. Over 100 pounds lost and 20 off of my goal weight I’m thankful you are helping along the way
0:27: 📚 The speaker wants to help people reach their physique goals and understand that they have control over their bodies. 2:49: 💪 Incorporating cardio into daily routine is essential for weight loss and management. 5:42: 🥦 Losing body fat doesn't require a perfect diet, but rather controlling calories and creating a deficit. 8:13: 💪 The speaker did a 30-day video to kickstart fat loss and emphasizes the importance of making intentional decisions and changes to daily routines. 10:56: 💡 Increasing daily steps and adjusting calorie intake can help with weight loss. Recap by Tammy AI
Thanks for the nice tips! For animal lovers : my dogs are my best cardio coach ever... Anything like a border collie or spaniel is a game changer and long term commitment. They are ruthless and want to walk all day... They are masters to make us feel guilty all day long to not do more walks and we say yes to most attempts since they are so cute... As much as I would like to turn their switch off sometimes (especially on winter or rainy days), I owe them a great part of my health and low bf. The key is to change walking areas to not get boared of always the same place. They are a great addition to any fitness plan as well as in our family. Best buddies ever! As someone said "Try each day to be the person your dog thinks you are..." haha
@@PaulRevelia yes my job is extremely hard,I'm always so famished when I get home. 😂 I try to get some lifting and calisthenics done 2 to 3 times a week but sometimes I'm just too exhausted.
@@martybadboy I don't do bad food anymore anymore 😂 I don't even eat processed food anymore. You're definitely right. My job keeps me in good shape. The weight is flying off faster than I thought possible
I have been walking 2 hours every day in the morning for the last few years but I was still at 30% BF. The main thing for me was simply not creating a caloric deficit because I was eating too much. I was having way too many "cheat" meals and I didn't realize how much of an impact that had. I'm finally starting to lose some weight but it involves really doing the caloric accounting and creating that deficit.
Appreciate finding you, the information is spot on. Active, 6’5” 49 down from 235 to 215 walking 1 hour a day along with weight lifting and your macro calculator.
Walking is so dang underrated. You're right it's crazy how few steps we as a society get now days. I routinely see many people who literally average about 1,000 steps per day starting out.
I’ve never measured my body fat! I know my weight is 180. I went walking this early morning at 7. I got 5’000 already. I’m heading out in a couple of hrs. To get more steps! I just turned 55. I’m working on getting lean! I’ll probably eat some oatmeal with blueberries.cinnamon. Cottage cheese .
Every time I stay till the end of the video...I learn something new. Like multiplying your goal weight by 10 to figure out how much protein you need to eat
Good advice. I’m recovering from knee surgery, the last few weeks I’ve haven’t been doing much at all. Still yet to put full weigh on my knee, hopefully the end of next week. Just started went for a walk this morning up to the end of the street and back. One step at a time
Baby steps man. I have had 10 knee operations with the last two being full replacements. Be consistent & take your time. Today I am walking an hour each morning and weight training 3x a week. My best to you!
Back in 2013 i lost 30kg in 6 months by doing loads of hit cardio/super low calories and no weights and burned myself into the ground. Had no muscle and looked terrible. Last year did LISS cardio 4 times a week with weights 5 times a week eating way more and tracking with an a4 notebook. In 1 year i cant believe how much different my physique looks. Defiantly a true believer of walking now and forever. I like 10 incline/4.5 speed on the treadmill and its working great.
SO i set goals.. i hit 280 lbs.. my goal was to get back to 220. I started dieting the second week of June. i tried to set a goal of 2-3 lbs of a week but even eating 4 meals a day and staying around 2200-2800 calories. I am at 41 lbs down in 7 weeks. I keep losing around 6lbs a week. Have a goal to get to 225 area around haloween. I have been doing as minimal cardio as i can. I do landscape and take like 20-30k steps a few days a week which really helps me melt. Usually its fairly low heart rate like 115 or less. But moving along good for 44 years old. I may reach out towards the end of my run and try to come up with a game plan to try and get in the best shape of my life for my 45 birthday next summer.
Super good physique man, I can’t get as buff as you but hoping to get that lean!!! I do over 20,000 steps a day and eat 2400 calories a day at 6’2” and 203 pounds and still not losing weight! I’m 41 years old and it seems my metabolism slowed down a lot in the last few years. Will start cardio on an empty stomach in the morning and coffee to try to reduce appetite and increase my protein intake a little more. Will keep you guys posted.
Drop it to 2100kcal a day or do a 1 day a week 24 hours fast just one meal after your fast around 600-700 calories which one ever is more manageable if that still doesn’t drop. cut another 300 kcal this worked for me.
Great job , you really motivate peoples. I started my journey at 93kg , now i am at 79.5 . Now is a lot harder , but don't wanna give up. I turn 40 this year and your phisique is my goal when i will be at your age . 👍
"You've gotta kill the person you are now to become the person you wanna become." This is very true!. I will hire you guys as soon as I get back from my holiday in Phuket. I've done these transformations 6-7 times over the last decade. I find being accountable to someone and having someone guide you really helps. Otherwise, especially when you get leaner, your mind starts playing tricks on you. You never know if you're doing too little or too much. I have bad genetics when it comes to fat percentages. I've always been a fat kid and food is my escape. I'm gonna use that "rat study" analogy, where rats given the choice of exercising, mating/socializing with other rats vs drinking heroin laden water chose the former. The older I get the more I realize that this is why I keep on going back to my old habits. And I regain much of the weight I've lost each time. However, I've found that it is a choice. And being aware of that and taking some steps such as creating new hobbies that replace just sitting at home and binge eating does make a difference.
Thank you for the inspiration. You help us so much with your advices. I already lost 5% of body fat in a month by just doing what you said. Great job my friend!!!!!!
Is light cycling as good as walking for fat loss? It is much more convenient for me to hop on the stationary bike. Great video and channel, by the way.
3 yrs ago i started at 397. Im currently 238. IF, walking, no sugars and processed foods. Im always looking for new things to do. Currently trying to hit 200lbs. Increased my walking and I would like to be in the 15-18% range. Currently upper 30s.
I've come to the realization that exercise is a lifelong habit. I have lost weight without exercise, basically by going hungry for 6mo. The problem is just what he said, i.e., muscle loss & eventual uncontrollable fat gain back. My approach this time is solid but it's taking a lot longer.
Thanks for the info... Didn't know no matter what I ate blood sugar would be spiked... I got that Walk in immediately after eating and that was a lot of help
@PaulRevelia it's gotten so much worse. If you wanna have some pizza, at least get up and either walk there, or drive, you're still moving. It's sad, because kids now are doing it daily 😢
I did the fresh and lean meal service for 6 months, wasn’t too impressed but it got me serious about training and eating clean. I just couldn’t justify anymore the expense. It’s way cheaper to shop and cook for yourself.
@tghoran0369 sorry, I meant like doordash etc.. where they pickup your coffee, pizza, McDonald's and deliver it to you. The meal services aren't bad if it's in your budget.
I try to get at least 10k per day every day, walk after my meals, sometimes i have to split it up into smaller walks. Went from 31% body fat to 15% body fat, 230 to 180lbs in 8 months. Added 3.5kg of muscle, diabetes well under control, blood pressure normally 105/65, Its getting addictive, seeing my gains at 58 years old, gives me so much of a buzz :) keeping it low carb, organic, no alcohol, sleep, stretching, stability and mobility every day, healthy variation in diet and exercise strength and mainly zone 2 cardio is the key i think.
Hi iam on diet. Iam traning _ times a week. Push pull leg. After every traning i do cardio on tredmill. In 4 months iam only loss 4 kg. Iam cal deficit about 900-100 a day. Can you tell little bit Lore about your proces.?
@@kemaltinaztepe7409 i started with stair walking (80-100 floors) and light (12kg) kettlebell training 5-6 days per week, in a fasted state for about 2 months, the weight fell off quickly. IF and very low carb also.
Great video. U are very well spoken. I am walking an hour a day. I like it, it is easy, but I must do more, trying to get in the mind set of 2 walks a day, each an hour.💞💞🙃💞💞
All true statements. Since march I walked 990000 steps. Over 430 miles. But sometimes I don't carry my phone so its got to be more. It gets easier when you drop 40 lbs. I am now 175. 54 male
Great videos, very inspiring. I lost 9kgs( from 75kgs to 66kgs) in the past two and a half months by changing my diet ( to Veg and Proteins), walking (briskly) everyday for about an hour and a half and doing a little bit of resistance training( to build/ maintain muscle mass) with a cheap set of resistance bands I purchased in my local DIY centre. I still have that little bit of niggling fat around the stomach that I know is not the easiest to get rid of but I am not giving up. What would you suggest to help with that "last" bit of belly fat? I turned 62 this month (Oct) and my push into this journey is to reverse my type 2 diabetes. Next question, how do I figure out the % of body fat I currently have? Thanks for the Videos.
Have done kind of the same diet for years now, but cranked it up a year ago. Now I'm eating the following: 6 eggs, 2 eggwhites, 300 g beef 150 g broccoli/asparagus beans, 45g whey, 300-400 g fish cakes(1,5 g carb) every day, which according to my calculations is 1400 calories(went up from 1200 calories this week by exchanging 3 eggwhites to 3 whole eggs). So basically no carbs. I have saturday as a cheat day. I also use pre-workout and creatine and a vitamine supplement. My workouts are normally climbing 3 times a week for 1 hour and x3(rubber bands) 6 times a week. I have steadily gone down from 90 to 80 kg over a year. I guess my question is if this is sustainable or am I setting myself up for some kind of failure? I'm 47 years old. I'm basically looking for exchanging fat for muscle and perhaps get to that adonis belt in the process...
Thank you Paul for these videos I absolutely look forward to all of them brother. I haven’t had the greatest start to this transformation and it’s gotten me pretty down. But I’m motivated hearing your reasoning and approach on all of this. Thank you don’t ever stop doing what you do I truly appreciate your hard work man.
There are some amazing and profound statements made here, especially that of learning your favorite things that enjoy movement and how you will transform yourself mentally and physically! I can't stress how true this is and feel it's important for folks to two that your transformation will not be overnight but will be rewarding in the end! Thank you Paul for such an amazing video for helping to educate everyone on these things! I always look forward to your videos and tips...
Amazing tips. Took some notes on the main lessons. My biggest problem now is acohol and cigarettes. 45yo and still making dumb choices for my health everyday. Thinking about using nicotine patches.
Paul, thanks for your excellent videos. I really appreciate your non-dogmatic and flexible approach. My intention is be as lean, strong, flexible, and have as much endurance as possible as age takes its toll (I am 64). Currently killing off those last agonizing 15 pounds of fat and really appreciate your inspiration.
Thank you for your free and helpful advice. I heard walking is beneficial but not in the way you described. I will start with these literal steps now! Subscribed!
I’m having a really tough time getting below 17-18% body fat. I know some experts would say my diet is soo lean, it’s harmful. I only intake carbohydrates from broccoli, spinach, hot peppers, bell peppers, or a spicy tomato based sauce that goes on eggs. Basically keto, except without the commitment to eat tons of fat. I just started walking last week, 10,000 steps a day, on top of the hour to 90 minute workout 6 days a week. I had a meniscus surgery in March so I can’t do hard cardio. I’m scared to up my carbohydrates and get bloated because I hardly have a way to burn them off. Any suggestions?
Do you have advice specifique for woman over 40... i always had a tendencie to gain fat, but i always had an average of 22% to 25% body fat. But since i turned 40 i feel that nothing works anymore and i'm pilling the pounds... i do an average of 8000 steps a day and workout 30 min a day. I watch what i eat and count calories... just dont get it.
Paul I went from over 350lbs to 200lbs lean. From 2017-2019. During Covid I went to 300lbs and in the past 5 months I decided to take it serious again. I’m down to 275-280 but I’m stalled. I need guidance. Did everything naturally the first time and I’m doing it now. Do you guys ever discount your program? I got a quote from PP and it was definitely wayyy more than I can pay. Can’t do it alone tho.
I’m stuck at 17-18%. I’m 53 years old. 5’6”153 lbs. waist measurement at naval level 33.5 to 33 7/8. Started from 25 % body fat back in January 2024 now August 4 2024. Stuck since late June. Eating 1800-2200 calories but feel I need that amount. Could be just stubborn fat.
Hi Paul, when you talk about eating 170g protein, do you mean 170g actual protein, or do you mean 170g food that is considered protein, although the protein share is only 10 to 25% of the weight?
@PaulRevelia Hi! Since I emailed you a month ago I've taken your guidance and I walk minimum 30 minutes a day. I am also on a calorie deficit (doctor meal plan - Bistro MD bc my life literally depends on it. I'm recovering from renal failure so I have to eat the meals my doctor chooses. If I don't lose weight fast, I can die bc at 5' 203 lbs I'm considered obese. I make sure I hit minimum 10,000 steps a day. My question is that you once said that an incline 3.5 at 5 mph. I can barely get to 3 mph. I don't know if it's bc I have short legs but when I try 5 mph is like running for me and not in a good way. I try to do the 12, 3, 30 but I can't get there soo...... So my question is WHICH IS MORE IMPORTANT? HIGHER INCLINE OR FASTER SPEED TO LOSE FAT AND WEIGHT? Thank you for getting me moving and for your time.
Thanks for sharing, great video. However, I am having issues losing body fat. I eat healthy and my average weekly calories are 1838. I consume 43% protein, 36% fat and 21% carbs. I am 65 and 6’ 1” and work out 4 times a week with strength training and walk for 1.5 hour on weekends. Any suggestions?
According to the calculator online, I should consume 89.7g of protein per meal. How can I consume 89g of protein per meal? I’m trying to avoid supplements and powders. I find it really difficult to locate anything that has 89g of protein. Any advice? 13:19
@@PaulRevelia Everytime I self sabotage my progress by getting off track and doing things I shouldn’t, it comes back to bite me in the a*s and sets me. back. Then I have to work harder just to return to baseline. The only positive thing of that comes out of this, is it teaches me to be much more disciplined with every reboot So, I am getting more disciplined with every round. And as the saying goes: It’s not how many times you fall off the horse, but more about how many times you get back on.
1800 calories per day, 10k to 14k steps per day, 5 days 30-minute walks, 3 to 5 days of high intensity weight training. My simple plan for 12 weeks, gets me shredded even if ice cream of part of my 1800 calories
Great video! 👍 I guess my procrastination revolves around injuries (carrying an unknown knee injury, prolapse discs and R-shoulder wear out). What would be recommended in that instance?? (The mind is very willing, but the body can't seem to meet the ex-athlete demands!!) 🤷♂️
I'm 37, 5'7" 135llbs. I have right at the 10% body fat and bro I still have love handles and hardly see me abs. I eat a ketovore diet, lift heavy weights 4 days a week and HIIT scattered through my week. still not shredded, cut, or beefed. daily macros are 120g protein, 70g fat, 40g carbs and I don't drink alcohol. whats up with that?
I had a question about the goal body weight calories. If you set your calories at that goal body weight and stick to it, will you eventually plateau and not be able to reduce calories further? I just didn't know if that will slow your metabolism down too much if you are reducing a lot of calories in the beginning. Thanks for all of your advice.
Im at 18% body fat and tryin to get to 10. I walk about 3.5 miles three times a week and my work is pretty physical. I started out at 183 pounds around March. Down to 150 and kind of hangin out. I would like to get to 10 percent BF, but I don't want to drop my weight below 148.
I usually do exercise regularly and i start walking recently for 2-3hours but unfortunately i have arthritis my knees and start bothering me i need helpp , thanks for sharing
My weight loss has slowed a bit and that's okay. I lost 35 lbs BUT my waist has stopped losing or has remained larger than should be (still need to lose 5 inches). I keep adding in smaller meals while keeping my fasted steady state cardio going, adding in meals is becoming extremely expensive. DONT tell me protein powder. MY body cant handle engineered foods. Any thoughts? I might be losing muscle but I am looking more ripped in certain places but the waist has slowed as I have already lost 5 inches.. its becoming more nuanced and difficult as I go. Thoughts?
Paul, I’ve been lifting since around Jan 1.. trying to do progressive overload and I have gotten stronger and I did build some muscle in my legs and arms, but I’m not a big girl I’m only 5’2”, I do want to lose more fat & tone up, this might be personal preference, but how far do I go with the progressive overload? I’ve gotten my dead lift weight up to 95 pounds, around six reps. To gain or keep muscle do I keep trying to lift more or do I just stay lifting each week with the same reps and weight amount? I’m not trying to do competition or be a bodybuilder.
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Walking 1 Hour Every Day for 30 Days th-cam.com/video/QKDuqWs1CSw/w-d-xo.html
36% body fat to 21% in 4 months…. 277 pounds to 214 pounds. Walking 3 to 12 miles per day in 2 to 3 sessions, depending on my schedule. Also 30 minutes weights. I do walking and weights 6 to 7 days a week. Calorie deficit every single day. My goal is 165 pounds, a total loss of 112 pounds is my loss goal. Planning to achieve that by mid-July 2024. Started December 7, 2023.
Update…. Now at 207 pounds!
Update…. Now at 204.8 pounds… under 200 will be a huge goal !
That's amazing, bro!@joebidendidthat5121
Let's go fam! Stay focused you got this!
Amazing! I am on a journey and seeing your stats is inspiring. Keep pushing! 💪
I went from 32% body fat to 21% in 6 months and your videos helped me a lot thank you.
I was 352 lbs this April, down to 291 lbs as of yesterday. I'm walking between 12k and 20k steps every day except sunday (i hit 6-8k on sunday). I do full body weight workouts in gym 4 times a week with some extra cardio as warmup. I cant be bothered to track the exact amount of calories I eat but approximately I know im every day between 1900-2200 with 150-200g protein per day. No specific cuts in my meals except sweets and soda.
Edit 1: end of august 274 lbs
Edit 2: end of September 262 lbs
Nice I have been stuck around the 300lb mark for months now! But was hovering around 340 in early 2022! Feel much better with the 40lb off but have terrible leg injuries and can't walk far! Find these videos inspiring for me too change my ways and get back too fit and strong one day! Keep up good work!
@@micksroversmg558 Mate I hope those will heal with time, as they heal walk as much as you can. Ive built alot of stamina, at 352 i couldnt walk 600,700 steps without feeling the need to sit down, and not more than 1000,1500 on a good day without actually being forced to sit down. Just the other day i went 32k steps (it wasnt a gym day so i decided to test myself a bit, almost 20k steps by noon and some leisure walk in evening. And i didnt even feel that much tired.
@@G1dr4 Thanks bud stories like yours pushes me on too improve! Small steps make big changes!
@@hotchocexpresso Hey! We like to eat similar things I see :D Did you also have a problem with weight or you just keeping it lean?
Nice trajectory, keep it going and stay process driven. Try to find cardio methods without shock and less taxing on the joints. (Crosstrainer, cycling, rowing).
I've found that if I can do about 40 minutes of incline treadmill walking EARLY in the day, it energizes the heck out of the rest of my day, and my level of NEAT goes waayyyyy, UP.
yes i am always between 30 minutes and an hour, my body and mind are happier all day!
@@PaulRevelia For sure....that's a wonderful feeling. Same here. Cheers.
How much way up would you say it makes your NEAT go?
@@BlahBlahPoop617 I just seem to have boundless energy on those days where I get in the early 30 - 50 minute incline treadmill walk. It seems I have practically no desire to sit down for very long for the rest of the day. I get a TON of things done, many things that I've been procrastinating on. On those days, the treadmill incline walk gets me about 350 additional calories burned. My guess is that the added NEAT activities brought on by the early in the day incline treadmill walk, bring me an additional 200 calories burned by day's end. My fitbit tells me on a average sit around day, I burn about 2900 calories. When I get in that 40 min on average morning walk, along with my 200 calories of added NEAT, that brings me up to around 3500 calories burned, as according to my Fitbit.
That’s a great analogy “kill the person you are to become the person you want” great video Paul!!
I can't take credit, certainly a movie quote! “You gotta kill the person you were born to be to become the person you want to be.” Rocketman
I'm around 30% body fat now. About 212 at the moment. Used to be comfortable at 150-155. Ran a ton. Ate clean, did not drink. I was always moving doing something into my mid-30s.
Mid-40s now. I eat OK for the most part with high protein diet, but drink alcohol and currently have a very sedentary lifestyle. Your advice is excellent and it's worked for me in the past. I know it will work for me in the present and future. Time to get to work.
two killers, alcohol and lack of movement!
What's your height?
@@albertouellette3990 5'8"
Walking is incredible. It took me from 295.3lbs to 261.7lbs from Jan 10th-April 10th with the *only* change in lifestyle was going from 1800-3000 steps a day to around 9K-10K (Now I'm at 10K-16K, but I go on daily 3-7 mile walks). But 3 months, 30lbs, zero change to my diet *besides* switching from a low cal sweetener and half and half in my coffee/tea to a no cal sweetener and 1% milk/black (tea). I'd like to say I was eating healthy at that point, cooking my own food etc etc, but that didn't start until April 10th when I really started to notice changes and started to dial things in.
Paul's right. When you see your body start to change, and more importantly, start feeling a little better, it starts to almost get fun. Like every day you are winning your own private little game. Except the game makes everything you do a little easier. I hate to say it, but people (as a whole) do treat you worse when you're fat. It's awful, and I don't think people do it on purpose, but unless you've been overweight before, or been very close to someone who has been obese, well I just don't think people notice the little things. You'll notice people start holding the door an extra second or two when you walk into a store. Receptionists tend to be a little _happier,_ lol, or at least less grumpy. Just these really small almost insignificant things that can wear on you over time; they just start to go away. Avoided eye contact is replaced by smiles. I found myself walking with my head straight up with a smile on my face far more often as well which I'm sure helps quite a bit too.
Enjoy the weight loss folks. Don't think of it as a punishment, but instead, look at it like a reward. You gained weight bc of reason X, and now you are rewarded every day by being able to go outside and enjoy the fresh air. You get to feel like you accomplished something extra *every single day* because you *know* you are doing something that is going to improve your life, and therefor that of every single person you come in contact with. Who knows, maybe somewhere down the road you'll be the person in great shape holding the door that extra second for someone else who is just starting off on their own weight loss safari.
I just discovered your channel and really like what I see so far. Clear, concise, logical information, well presented. I'm 56 and decided to really put an effort into getting back into good shape a while ago. Started with calisthenics, then the weight room, and of course my usual chores on the acreage. 5 weeks ago I started calorie counting, starting 233lb and about 28% body fat. Down 11 pounds so far. I'll continue checking out your videos as I reach towards my goals.
This is one of the most straightforward, sensible fat loss videos I've ever seen.
Recovering from hip surgery. Looking forward to surfing this fall. I'm into it 100%
You’re the only dude I’ve ever seen that had love handles/back fat and actually lost it. I thought it was all genetic, impossible to lose the handles . Thank you
Nope just effort and it’s tough
This guy is on a whole different level since he has become shredded. A new video almost every day!
I am telling you there is an energy to working toward goals it’s creates momentum in all areas of life
“Movement is something that just makes us feel more ourselves.” Absolutely!! 👏🏻🤩
Thank you Paul!!
10k steps is about 4 miles btw. I usually cover that in an hour of brisk walking. I further break this down to two 30 min walks. I like to do one as soon as I wake up, usually around a golden hour (within 1 hour of sunrise). This intake of sunlight into your eyes and skin will really help start up your day. The next 30 min walk will usually be done after my meal in the evening. I have lost over 100lbs and have the best energy levels since my teenage years!
Been watching your vids for a while. With your advice been on a diet since last November and lost 30 lbs. Your movement and walking advice works miracles. I don’t usually make comments, and im sure there are thousands of folks who don’t either.. but just want to say thank you for all your coaching.. keep inspiring!
Love the way you approach fitness and health. Your values are very similar to mine. Over 100 pounds lost and 20 off of my goal weight I’m thankful you are helping along the way
Congrats
0:27: 📚 The speaker wants to help people reach their physique goals and understand that they have control over their bodies.
2:49: 💪 Incorporating cardio into daily routine is essential for weight loss and management.
5:42: 🥦 Losing body fat doesn't require a perfect diet, but rather controlling calories and creating a deficit.
8:13: 💪 The speaker did a 30-day video to kickstart fat loss and emphasizes the importance of making intentional decisions and changes to daily routines.
10:56: 💡 Increasing daily steps and adjusting calorie intake can help with weight loss.
Recap by Tammy AI
Thanks for the nice tips! For animal lovers : my dogs are my best cardio coach ever... Anything like a border collie or spaniel is a game changer and long term commitment. They are ruthless and want to walk all day... They are masters to make us feel guilty all day long to not do more walks and we say yes to most attempts since they are so cute... As much as I would like to turn their switch off sometimes (especially on winter or rainy days), I owe them a great part of my health and low bf. The key is to change walking areas to not get boared of always the same place. They are a great addition to any fitness plan as well as in our family. Best buddies ever! As someone said "Try each day to be the person your dog thinks you are..." haha
I got over 29 thousand steps today in 5 hours of work lifting 50 pound grass seed dumping it in a Hopper, thousands of pounds a day.
that is a lot of activity for sure!
@@PaulRevelia yes my job is extremely hard,I'm always so famished when I get home. 😂 I try to get some lifting and calisthenics done 2 to 3 times a week but sometimes I'm just too exhausted.
Blue collar workout! Don't ruin the gains with crap food and too many calories.
@@martybadboy I don't do bad food anymore anymore 😂 I don't even eat processed food anymore. You're definitely right. My job keeps me in good shape. The weight is flying off faster than I thought possible
I have been walking 2 hours every day in the morning for the last few years but I was still at 30% BF. The main thing for me was simply not creating a caloric deficit because I was eating too much. I was having way too many "cheat" meals and I didn't realize how much of an impact that had. I'm finally starting to lose some weight but it involves really doing the caloric accounting and creating that deficit.
Drop set weight training 3 to 4 x a week and walk at least a mile b4 after ripped 35 lbs off me in 2 months. Get a trainer.i did
Appreciate finding you, the information is spot on. Active, 6’5” 49 down from 235 to 215 walking 1 hour a day along with weight lifting and your macro calculator.
Walking is so dang underrated. You're right it's crazy how few steps we as a society get now days. I routinely see many people who literally average about 1,000 steps per day starting out.
I’ve never measured my body fat! I know my weight is 180. I went walking this early morning at 7. I got 5’000 already. I’m heading out in a couple of hrs. To get more steps! I just turned 55. I’m working on getting lean! I’ll probably eat some oatmeal with blueberries.cinnamon. Cottage cheese .
Every time I stay till the end of the video...I learn something new. Like multiplying your goal weight by 10 to figure out how much protein you need to eat
Good advice.
I’m recovering from knee surgery, the last few weeks I’ve haven’t been doing much at all. Still yet to put full weigh on my knee, hopefully the end of next week.
Just started went for a walk this morning up to the end of the street and back.
One step at a time
Baby steps man. I have had 10 knee operations with the last two being full replacements. Be consistent & take your time. Today I am walking an hour each morning and weight training 3x a week. My best to you!
If you have access to a pool you can get great cardio there and not put much pressure on your knee. It will keep your metabolism going while you heal.
Back in 2013 i lost 30kg in 6 months by doing loads of hit cardio/super low calories and no weights and burned myself into the ground. Had no muscle and looked terrible. Last year did LISS cardio 4 times a week with weights 5 times a week eating way more and tracking with an a4 notebook. In 1 year i cant believe how much different my physique looks. Defiantly a true believer of walking now and forever. I like 10 incline/4.5 speed on the treadmill and its working great.
Thanks for your videos. Now I can see results for more than a month walking for 30 mins. From 99kg down to 97kg.. starting to try incline walking..
SO i set goals.. i hit 280 lbs.. my goal was to get back to 220. I started dieting the second week of June. i tried to set a goal of 2-3 lbs of a week but even eating 4 meals a day and staying around 2200-2800 calories. I am at 41 lbs down in 7 weeks. I keep losing around 6lbs a week. Have a goal to get to 225 area around haloween. I have been doing as minimal cardio as i can. I do landscape and take like 20-30k steps a few days a week which really helps me melt. Usually its fairly low heart rate like 115 or less. But moving along good for 44 years old. I may reach out towards the end of my run and try to come up with a game plan to try and get in the best shape of my life for my 45 birthday next summer.
keep up the great work!
You are advocating the most sensible and most HONEST advice for weight loss. Thanks for your advice and help!
Super good physique man, I can’t get as buff as you but hoping to get that lean!!! I do over 20,000 steps a day and eat 2400 calories a day at 6’2” and 203 pounds and still not losing weight! I’m 41 years old and it seems my metabolism slowed down a lot in the last few years. Will start cardio on an empty stomach in the morning and coffee to try to reduce appetite and increase my protein intake a little more. Will keep you guys posted.
Drop it to 2100kcal a day or do a 1 day a week 24 hours fast just one meal after your fast around 600-700 calories which one ever is more manageable if that still doesn’t drop. cut another 300 kcal this worked for me.
@@Teoblox7 thanks for the tip!!🙌🏻
A fat loss video every day! Clearly the cut's on your mind Paul. Good luck! 💪
it's also the question i get most commonly, and the videos that perform the best...the audience has spoken!
Great job , you really motivate peoples. I started my journey at 93kg , now i am at 79.5 . Now is a lot harder , but don't wanna give up. I turn 40 this year and your phisique is my goal when i will be at your age . 👍
"You've gotta kill the person you are now to become the person you wanna become." This is very true!. I will hire you guys as soon as I get back from my holiday in Phuket. I've done these transformations 6-7 times over the last decade. I find being accountable to someone and having someone guide you really helps. Otherwise, especially when you get leaner, your mind starts playing tricks on you. You never know if you're doing too little or too much. I have bad genetics when it comes to fat percentages. I've always been a fat kid and food is my escape. I'm gonna use that "rat study" analogy, where rats given the choice of exercising, mating/socializing with other rats vs drinking heroin laden water chose the former. The older I get the more I realize that this is why I keep on going back to my old habits. And I regain much of the weight I've lost each time. However, I've found that it is a choice. And being aware of that and taking some steps such as creating new hobbies that replace just sitting at home and binge eating does make a difference.
Thank you for the inspiration. You help us so much with your advices. I already lost 5% of body fat in a month by just doing what you said. Great job my friend!!!!!!
Love the new format of the videos!
my man Jorge is helping me move into the modern times!
2,000 steps a day? I'm ar 27,691 right now. I'm a bigger guy but my job keeps me active. Been losing weight, that's why I'm here.
I’m definitely getting 12k steps a day so it must come down to calories! Thank you for sharing your experience and expertise!
or could be cortisol/ prolactin
I can ride my bicycle 70 miles at a aggressive pace for fun but walking has worn out my bones.May I achieve similar goals with this approach?
Is light cycling as good as walking for fat loss? It is much more convenient for me to hop on the stationary bike. Great video and channel, by the way.
Yes for sure
30% to 10% sounds like me 😊 lets go 🎉
Here for it
3 yrs ago i started at 397. Im currently 238. IF, walking, no sugars and processed foods. Im always looking for new things to do. Currently trying to hit 200lbs. Increased my walking and I would like to be in the 15-18% range. Currently upper 30s.
I've come to the realization that exercise is a lifelong habit.
I have lost weight without exercise, basically by going hungry for 6mo. The problem is just what he said, i.e., muscle loss & eventual uncontrollable fat gain back. My approach this time is solid but it's taking a lot longer.
absolutely, makes life better!
I'm on a 17 day streak of an hour on the treadmill + minimum of 10k steps, while on Whole 30. I'm down 14lbs.
Thanks for the info... Didn't know no matter what I ate blood sugar would be spiked... I got that Walk in immediately after eating and that was a lot of help
All these food delivery services are just making us lazier too.
Don't i know it...one day we wake up and realize we don't even need to move at all!
@PaulRevelia it's gotten so much worse. If you wanna have some pizza, at least get up and either walk there, or drive, you're still moving. It's sad, because kids now are doing it daily 😢
Decide to choose to save your money and your life 🙂
I did the fresh and lean meal service for 6 months, wasn’t too impressed but it got me serious about training and eating clean. I just couldn’t justify anymore the expense. It’s way cheaper to shop and cook for yourself.
@tghoran0369 sorry, I meant like doordash etc.. where they pickup your coffee, pizza, McDonald's and deliver it to you. The meal services aren't bad if it's in your budget.
Zero fat on that instruction. Excellent information.
When doing resistance training do you recommend to still do your walks?
i got myself a digital scale that tells my bmi thats motivated me
Yes to all of this, but you have to address the stress/emotional component of overeating and being sedentary for this to really work long-term
Patience, momentum, and discipline is key. Motivation is fleeting ! I was a former lardass !
5000 to 6000 steps is about 3 mi, it is a good goal. Slow and steady wins, Paul is right.
I try to get at least 10k per day every day, walk after my meals, sometimes i have to split it up into smaller walks.
Went from 31% body fat to 15% body fat, 230 to 180lbs in 8 months. Added 3.5kg of muscle, diabetes well under control, blood pressure normally 105/65,
Its getting addictive, seeing my gains at 58 years old, gives me so much of a buzz :) keeping it low carb, organic, no alcohol, sleep, stretching, stability and mobility every day, healthy variation in diet and exercise strength and mainly zone 2 cardio is the key i think.
Thanks 🙏
Hi iam on diet. Iam traning _ times a week. Push pull leg. After every traning i do cardio on tredmill. In 4 months iam only loss 4 kg. Iam cal deficit about 900-100 a day.
Can you tell little bit Lore about your proces.?
@@kemaltinaztepe7409 i started with stair walking (80-100 floors) and light (12kg) kettlebell training 5-6 days per week, in a fasted state for about 2 months, the weight fell off quickly. IF and very low carb also.
I’m thankful for your channel! And what you show us to help us! You’re an amazing person!
Great video. U are very well spoken. I am walking an hour a day. I like it, it is easy, but I must do more, trying to get in the mind set of 2 walks a day, each an hour.💞💞🙃💞💞
Deserves more views, I like your videos
All true statements. Since march I walked 990000 steps. Over 430 miles. But sometimes I don't carry my phone so its got to be more. It gets easier when you drop 40 lbs. I am now 175. 54 male
It's all about a long-term lifestyle shift and consistency, prioritizing nutrition, protein and daily activity 😊👌🍖🏃♂️
Great videos, very inspiring. I lost 9kgs( from 75kgs to 66kgs) in the past two and a half months by changing my diet ( to Veg and Proteins), walking (briskly) everyday for about an hour and a half and doing a little bit of resistance training( to build/ maintain muscle mass) with a cheap set of resistance bands I purchased in my local DIY centre. I still have that little bit of niggling fat around the stomach that I know is not the easiest to get rid of but I am not giving up. What would you suggest to help with that "last" bit of belly fat? I turned 62 this month (Oct) and my push into this journey is to reverse my type 2 diabetes. Next question, how do I figure out the % of body fat I currently have? Thanks for the Videos.
So true about having a dealine mentally it brings accountability
Have done kind of the same diet for years now, but cranked it up a year ago. Now I'm eating the following: 6 eggs, 2 eggwhites, 300 g beef 150 g broccoli/asparagus beans, 45g whey, 300-400 g fish cakes(1,5 g carb) every day, which according to my calculations is 1400 calories(went up from 1200 calories this week by exchanging 3 eggwhites to 3 whole eggs). So basically no carbs. I have saturday as a cheat day. I also use pre-workout and creatine and a vitamine supplement. My workouts are normally climbing 3 times a week for 1 hour and x3(rubber bands) 6 times a week. I have steadily gone down from 90 to 80 kg over a year.
I guess my question is if this is sustainable or am I setting myself up for some kind of failure? I'm 47 years old. I'm basically looking for exchanging fat for muscle and perhaps get to that adonis belt in the process...
You don't have to give up carbs to lose weight. And 1400 is pretty low
Great common sense video that's easy to understand, thanks!
Thank you so much for this video, I took away so much great information. Have a blessed day Bruh and thanx again for the information and inspiration 💯
Where can I get a calorie counter from
Thank you Paul for these videos I absolutely look forward to all of them brother. I haven’t had the greatest start to this transformation and it’s gotten me pretty down. But I’m motivated hearing your reasoning and approach on all of this. Thank you don’t ever stop doing what you do I truly appreciate your hard work man.
You are very welcome
Thanks for always giving good advice like this.
There are some amazing and profound statements made here, especially that of learning your favorite things that enjoy movement and how you will transform yourself mentally and physically! I can't stress how true this is and feel it's important for folks to two that your transformation will not be overnight but will be rewarding in the end! Thank you Paul for such an amazing video for helping to educate everyone on these things! I always look forward to your videos and tips...
You are welcome, I appreciate the feedback!
Amazing tips. Took some notes on the main lessons. My biggest problem now is acohol and cigarettes. 45yo and still making dumb choices for my health everyday. Thinking about using nicotine patches.
Any supplements?
Paul, thanks for your excellent videos. I really appreciate your non-dogmatic and flexible approach. My intention is be as lean, strong, flexible, and have as much endurance as possible as age takes its toll (I am 64). Currently killing off those last agonizing 15 pounds of fat and really appreciate your inspiration.
Thank you for your free and helpful advice. I heard walking is beneficial but not in the way you described. I will start with these literal steps now! Subscribed!
I’m having a really tough time getting below 17-18% body fat. I know some experts would say my diet is soo lean, it’s harmful. I only intake carbohydrates from broccoli, spinach, hot peppers, bell peppers, or a spicy tomato based sauce that goes on eggs. Basically keto, except without the commitment to eat tons of fat. I just started walking last week, 10,000 steps a day, on top of the hour to 90 minute workout 6 days a week. I had a meniscus surgery in March so I can’t do hard cardio. I’m scared to up my carbohydrates and get bloated because I hardly have a way to burn them off. Any suggestions?
Do you have advice specifique for woman over 40... i always had a tendencie to gain fat, but i always had an average of 22% to 25% body fat. But since i turned 40 i feel that nothing works anymore and i'm pilling the pounds... i do an average of 8000 steps a day and workout 30 min a day. I watch what i eat and count calories... just dont get it.
Great advice Paul. I’m going to give this a try and set myself a goal so I can start to lose weight. Thank you
You can do it!
Paul I went from over 350lbs to 200lbs lean. From 2017-2019. During Covid I went to 300lbs and in the past 5 months I decided to take it serious again. I’m down to 275-280 but I’m stalled. I need guidance. Did everything naturally the first time and I’m doing it now. Do you guys ever discount your program? I got a quote from PP and it was definitely wayyy more than I can pay. Can’t do it alone tho.
we have the transformation challenge at a discount, coaching is discounted as well.
@@PaulRevelia is that only for the new year? Or is it currently going on,
I’m stuck at 17-18%. I’m 53 years old. 5’6”153 lbs. waist measurement at naval level 33.5 to 33 7/8. Started from 25 % body fat back in January 2024 now August 4 2024. Stuck since late June. Eating 1800-2200 calories but feel I need that amount. Could be just stubborn fat.
I do have one question. Do you recommend a good treadmill? There’s a lot out there. Thank you!
Excellent video - thank you so much!
Hello, I don’t have a treadmill but an elliptical instead. Is that as good or close to an incline treadmill?
Absolutely
Cool … thank you !
man this is so good; my goal is not to die early
Thank you Paul
You are welcome Diane!
Can you please do some videos on bulking to put on muscle? Every video is about fat loss. Thanks!
Hi Paul, when you talk about eating 170g protein, do you mean 170g actual protein, or do you mean 170g food that is considered protein, although the protein share is only 10 to 25% of the weight?
I mean total protein for the day from all food sources
Hey Paul, what do you recommend as the best body fat scale to buy at the store?
@PaulRevelia Hi! Since I emailed you a month ago I've taken your guidance and I walk minimum 30 minutes a day. I am also on a calorie deficit (doctor meal plan - Bistro MD bc my life literally depends on it. I'm recovering from renal failure so I have to eat the meals my doctor chooses. If I don't lose weight fast, I can die bc at 5' 203 lbs I'm considered obese. I make sure I hit minimum 10,000 steps a day.
My question is that you once said that an incline 3.5 at 5 mph. I can barely get to 3 mph. I don't know if it's bc I have short legs but when I try 5 mph is like running for me and not in a good way. I try to do the 12, 3, 30 but I can't get there soo......
So my question is WHICH IS MORE IMPORTANT? HIGHER INCLINE OR FASTER SPEED TO LOSE FAT AND WEIGHT?
Thank you for getting me moving and for your time.
Thanks for sharing, great video. However, I am having issues losing body fat. I eat healthy and my average weekly calories are 1838. I consume 43% protein, 36% fat and 21% carbs. I am 65 and 6’ 1” and work out 4 times a week with strength training and walk for 1.5 hour on weekends. Any suggestions?
Eat less Bro
Calories in calories out!
Snake diet
According to the calculator online, I should consume 89.7g of protein per meal. How can I consume 89g of protein per meal? I’m trying to avoid supplements and powders. I find it really difficult to locate anything that has 89g of protein. Any advice? 13:19
Excellent! Many thanks for sharing.
Thank you too!
@@PaulRevelia Everytime I self sabotage my progress by getting off track and doing things I shouldn’t, it comes back to bite me in the a*s and sets me. back. Then I have to work harder just to return to baseline. The only positive thing of that comes out of this, is it teaches me to be much more disciplined with every reboot So, I am getting more disciplined with every round. And as the saying goes: It’s not how many times you fall off the horse, but more about how many times you get back on.
Yes! Great info.
Thank you so much!
1800 calories per day, 10k to 14k steps per day, 5 days 30-minute walks, 3 to 5 days of high intensity weight training. My simple plan for 12 weeks, gets me shredded even if ice cream of part of my 1800 calories
Get it
i m not sure if 1800 is the right number, maybe for you it is….
I’m trying to get from 15.6% to 13%
I know it’s taken patience, discipline and focus.
Great video! 👍 I guess my procrastination revolves around injuries (carrying an unknown knee injury, prolapse discs and R-shoulder wear out). What would be recommended in that instance?? (The mind is very willing, but the body can't seem to meet the ex-athlete demands!!) 🤷♂️
I'm 37, 5'7" 135llbs. I have right at the 10% body fat and bro I still have love handles and hardly see me abs. I eat a ketovore diet, lift heavy weights 4 days a week and HIIT scattered through my week. still not shredded, cut, or beefed. daily macros are 120g protein, 70g fat, 40g carbs and I don't drink alcohol. whats up with that?
I had a question about the goal body weight calories. If you set your calories at that goal body weight and stick to it, will you eventually plateau and not be able to reduce calories further? I just didn't know if that will slow your metabolism down too much if you are reducing a lot of calories in the beginning. Thanks for all of your advice.
Im at 18% body fat and tryin to get to 10. I walk about 3.5 miles three times a week and my work is pretty physical. I started out at 183 pounds around March. Down to 150 and kind of hangin out. I would like to get to 10 percent BF, but I don't want to drop my weight below 148.
I usually do exercise regularly and i start walking recently for 2-3hours but unfortunately i have arthritis my knees and start bothering me i need helpp , thanks for sharing
My weight loss has slowed a bit and that's okay. I lost 35 lbs BUT my waist has stopped losing or has remained larger than should be (still need to lose 5 inches). I keep adding in smaller meals while keeping my fasted steady state cardio going, adding in meals is becoming extremely expensive. DONT tell me protein powder. MY body cant handle engineered foods. Any thoughts? I might be losing muscle but I am looking more ripped in certain places but the waist has slowed as I have already lost 5 inches.. its becoming more nuanced and difficult as I go. Thoughts?
You look 37 years wow you are amazing
Wow thanks
Paul, I’ve been lifting since around Jan 1.. trying to do progressive overload and I have gotten stronger and I did build some muscle in my legs and arms, but I’m not a big girl I’m only 5’2”, I do want to lose more fat & tone up, this might be personal preference, but how far do I go with the progressive overload? I’ve gotten my dead lift weight up to 95 pounds, around six reps. To gain or keep muscle do I keep trying to lift more or do I just stay lifting each week with the same reps and weight amount? I’m not trying to do competition or be a bodybuilder.
Increase reps every week
Mind over muscle
Ooh nice new editing setup
Thank you! Jorge has really upped my game!