I think most overweight people don't understand portion sizes, how many calories, proteins, fats and carbs we eat. I was shocked when I actually counted macros. I was way under on my protein and didn't realize how much crap was in junk food. I doubled my protein. For me 5 days a week I'm very restricted on my calories and 2 days I tell myself I can have what I want as long as I still meet my protein intake and increase my walking an extra 30 min.. but each week I have less and less desire to eat foods I shouldn't. I'm realizing just because I can doesn't mean I have to. I used to be a closet eater and now I don't binge or eat 80% of the crappy food I used to.
The small tip that helped me change my mindset was " I GET to work out " not " I HAVE TO work out " turned it from a chore to a reward. Love the content guy, true inspiration 👏 BIG fan from New Zealand
Great comment! I totally agree. I’ve been amazed at how much I look forward to training. And I’ve just got a barbell, a set of dumbbells and an adjustable kettlebell in my living room. Lol.
As a Trainer it is so refreshing to find a community that is preaching what really works and isn’t going for catchy titles or unique exercises to pull views! Love the content!
Hey since your a trainer can you answer this question what’s a good rest time for steps with lowers reps higher weight between 3-6 range.one more do I higher the sets to make up for lack of volume… appreciate it
The point made by Justin is so underrated and it's never talked about: eating too fast. Slowing down and giving the body a second to process what's going on gives you a chance to feel full when you truly are full.
So far I've lost 33 lbs and i started listening to your podcast recently around 2 months ago and I only wished I had found this long time ago. Just by listening to Podcast's guidelines I've made significant improvement to my fitness and I'm confident that I'm on right track to do even better.
@@Don-jh3fz so far 3 months in total. Initially i started with Kettlebell and basic diet control for a month and a lot of walking now for past two months weight training and at least 5k to 8k steps a day. Then I came across their Podcast. I had already bought adjustable dumbells and a bench to workout at home. The biggest thing I took away from their podcast is the importance of weight training and how it boosts your metabolism for long term fay loss goal. i have done weight loss transformation in past as well losing as much 80lbs in 6 months. But it all came back over the course of 4-6 years. I picked up importance of calories and how they shouldn't be low which I was totally wrong about before. Overall they're destroying all the myths that have been fed to us for a long time.
* I just had two questions. You said to eat protein first. Do you mean eat all the protein on the plate first before the rest or just a large portion? For example, if I was to have a Sunday roast dinner, would I eat all the meat before I get to the rest of the meal, or just a couple slices of meat first? Second, what do you do with foods like spaghetti, or chilli, or any foods where it's all mixed together including the protein? I'm so glad I put this on. I was going on a drive and wanted to listen to a podcast that I wouldn't need to write the info down, but this info was so absolutely useful and interesting that I had to memorise the first half and write down when I stopped, then dictated to my phone for the second half. I'm almost qualified as a PT and this is incredibly useful both for my future clients, but also myself and my wife. Thank you so much for this info. * I just listened to this again the morning after on my walk as I want to commit it to memory as well as have a written record.
I really like what Adam said about consuming a protein with every meal INCLUDING snacks!!! I never thought to do this but its so simple and effective. Whenever Im in the mood for a piece of chocolate, grapes and chips I will consume beef jerkey and something like ham with them! Thanks guys, keep doing what your doing. : )
I’m trying to bulk but with like a 200 calorie surplus. I’m eating good like not high fat foods but I’m really focusing on having protein with every meal including snacks. I think previously, my biggest issue was no matter how much I was eating, I wasn’t getting enough protein. Everything I eat must have protein.
Smart to eat protein with every meal but adding a piece of ham with your chocolates might miss the point. Sweet potato with some chicken, fish and some brown rice, lean beef with some pasta salad. Ham and chocolates ? Really.
@@newjak10 Ok maybe that wasn't the best example to useXD lol, but there is no harm munching on a chicken schnitzel while watching tv. Or rolling up some ham and salami and eating that instead of grabbing for a pack of chips. Im making the comparison that you can consume protein outside of a main meal. Rice and fish, lean beef and pasta are whatId consider a main meal.
This was just the episode I needed to hear! Getting my nutrition into check has been an uphill battle, but I’m not quitting. Thanks for the tips fellas. Keep the info coming, it’s life changing.
I love Italian food. A tip that’s really helped me is using only pasta made in Italy with Italian wheat and pre par cooking the pasta (like 2-3 minutes before it’s where you like it. I like a bit of chew still, my daughter likes totally soft). And it’s not much more expensive. They even have it at my local Walmart and I’m in the Midwest. Refrigerate for a few hours or overnight and then add into dish to finish off. Something about the process of heating, chilling and reheating blunts the glucose response. I also don’t have post pasta bloating. And it’s great for quick 1 pot dinners with whatever protein and and veggies you have.
Lost 65 pounds!! Been working out since Jan Still trying to achieve my goal now struggling to loose body fat the podcast have been really helpful thanks!
You have to start by counting so you can understand what type of foods are carbs, fats and protein and the number of calories are in the food visually. Now I can just look at a food and ballpark the calories. Now I just use a visual and listen to my body. I started with three meals in an 8 hour period doing time restricted eating. Later I went to two meals a day in the 8 hour window. I found with this change I started gaining fat again. I went back to three but with a small second meal I started losing fat again. I am guessing going to 2 meals lowered my metabolism that’s why I gained fat. It feels good to pay attention to what your body is telling you and go with the flow. 😎
I get the gallon sized bottle and then pour from that every day into a smaller cup to help track my water. It's a lot easier than trying to remember how many cups I need to drink every day. Mind pump is my favorite, you guys share so much wisdom! Thank you!!!
I’m 16 years old and I’m a huge advocate for counting calories and weighing it but this video really spoke to me I’ll probably try this whenever im on vacation or counting cal starts becoming detrimental to my mental health
I cut out sugary drinks on August 1st. I drank more water and my skin improved. I lost a little weight and noticed I wasn't always getting hungry between meals. It does help! In the beginning of September I started watching Mind Pump. I started training 5 times a week and trying to get my appetite back up while fueling myself appropriately by adding more protein to my diet. This week, my life was pretty hectic so I couldn't eat as regularly as I wanted to, but I always made sure my protein level stayed high. Lost weight of course, but most of the weight loss was fat! My busy week is behind me now, so I hope I can get my appetite back up! One thing, I realized that I can't go to bed hungry. So, I often eat something an hour before bedtime, but my stomach has to have something in it. When I wake up in the morning, I am slightly hungry, but I can take my time and prepare a quality breakfast. If I try not eat past a certain time, then I will cause more issues for myself. I just make sure my hunger is satiated before it's time to go to sleep. I appreciate this channel! Thank you for your advice. It has helped me tremendously in such a short period of time.
If your loosing fat that means your getting lean, if your lifting weight to that’s what u want. You will eventually loose weight to and not just fat being consistent with your diet and cardio and accommodating the weight your at
Thank you for opening my mind to weightlifting and fueling my body for strength. I was set in my ways of counting calories and running and I’m moving this new approach to fitness!
This is exactly what I am teaching myself now to get away from tracking and it does feel robotic but now i can get in shape without having the scale by my side
You guys put out the best delivered information full stop. The open discussion format always clears up any questions that a single person delivering the content would cause. On top of everything being discussed through the lense of how people behave when training instead of someone just explaining the outcome of a study and getting the wrong message across. I remember Jeff Nipard put out his video on weekly training volume and by the end of it the message I got was "Okay, I guess I gotta do 20 sets of bench and every other main lift every week now." What a mistake. You guys are killing it.
just came across your podcasts and loving them and this video is an absolute gold. it's so difficult to keep people's attention once you start mentioning counting calories or tracking macros. Most just don't want to do it. and you can come at me and tell me they don't have their priorities straight or they don't want it enough etc. etc. but that's the reality of things. this list is so freaking easy to implement and useful. #8 was definitely the best tip - creating a sustainable winning mindset, helping people see long term and shifting their mindset about dieting and working out. Love yourself to take care of yourself and the people around you.
I've struggled with "extra padding" since high school. You guys have helped me consistently improve. I've been doing this exactly as you've covered in this episode. Best philosophy to follow ever, especially that I can stick to for forever really. Protein 1st has been a game changer. I cant remember if it was Mark Bell. But someone said "you don't need a snack your not 6. If you couldn't eat a chicken breast your not hungry. Drink some water." Keep up the phenomenal episodes. You guys help ALOT of people. Keep it goin boys.
Love the simple hacks that make sense and don’t require “a diet “ for keeping weight off . For some reason this is such a tough concept for most people .. thanks for the great information again .. I will definitely share this video with friends and clients !
I can’t believe I just seeing this for the first time. I am very thankful to be able to see this video. I’ve been working out for five years was 210lbs lost down to 170lbs, however the last 2yrs I fluctuate between 165 to 170lbs and it feels like I’m stuck. There is a few tips I am not doing that you guys have mentioned and I’m going to add some Changes and thanks remotivated
This is music to my ears! Ive never counted calories to lose weight cause it didn’t seem natural and something I would do forever. I do track my protein because I keep hearing Sal say “Eat your protein first” from previous podcasts. Wow these are the Best pointers for weight loss! Some I’ve incorporated and now I’ll focus on all with consistency. Great show! I saved it in my phone notes. 😊
That so funny! When I’m not feeling my best the first thing I think these days is, did I have enough protein. All because of Sals advice. As soon as I prioritize the protein I start feeling better! It even worked when I have a cold.
I am new to the Mind Pump Show and what a breath of fresh air it is. , Non patronising fitness professionals imparting sensible and practical information, suitable for all levels training experience. I have been training consistently for 20 years and it is great to find a site that i can come to and know im getting solid info and indepth discussions. Great work
Mannnn. Been deployed for a few months now and I gotta tell yall how much I've learned, and been led to learn from the conversations yall have. It's unbelievable what a few words can do. Yall rock. Thank you!
The very first point about protein really has made a HUGE difference. I'm finding that I'm not having those drastic energy crashes throughout the day. Appreciate the episode fellas.
Absolutely awesome 3 hero's. I started watching these Mind Pump a few weeks ago and I am hook. I trained and competed in the 80's with pully's and they remain taking about Push and Pull. Real life everyday living tips and factors and life ways to burn fat. What I love is that they EDUCATE you, very impressed. Love them they chat about dyson vacuums and their family's LOL. Great tips and reminders for all of us - good cross discussion. Keep it up guys !!
I really love the show and thanks for the free superloaded great information you put out here, just a suggestion, when the video duration is like less than 1 hour like this one which is 45 minutes or less, people are more keen to watch it, keep it up guys, your fan from Malaysia!
Thank you for a great episode with lots of great advice! I have gone down from about 300 LB to under 200. I try not to eat after 6 PM. I did count calorie initially. Eat more protein and fat, less carb. Limit sugar and junk. Exercise 4-5 times a week. Prioritize sleep. You guys know what you are talking about!!
I have a rule that if I want anything after dinner it's fruit only. So an apple, or two cuties. It's sweet and it's not a lot of calories, and the fiber keeps you feeling full. And it helps you poop good!
Love these tips! I will say that as a health coach, I love drinking water while I eat. I chew my food very thoroughly and then drink water and I actually get much fuller doing it this way ❤ I never eat without drinking water.
As someone who enjoys Mark Bell’s Power Project Podcast, I gotta say, this one is getting up there for me. These guys are more straight to the point with the info.
I have used intermittent fasting in the past to lose weight, but recently switched away from it. I started tracking my food, (calories and macros). I have been the same weight now for about 6 months. (male, 230 pounds, 19%bf, 50 years old) I have noticed over the past few weeks after starting to eat more frequently, that I'm not nearly as hungry as I was when I was doing IF. I think I had a tendency to over eat during my eating window. One thing in particular about being on this "plateau", my pants have been consistently fitting looser in the waist, and I am starting to notice some fat loss in the mirror. I contribute the fat loss to full body strength training 3 times per week, and getting 12k steps daily. Thanks for great content that can be trusted to be factual.
That's all great but keep in mind fasting keeps you healthy. You just didn't perfect your hunger management with salt, coffee, teas... If nothing, insulin sensitivity is a great achievement from IF
@@evilmirin1329 understood, but I think prolonged IF will cause your metabolism to slow. My weight has been the same for six months. Since stopping IF I feel I have more energy, and I an easier time maintaining my caloric intake because I'm not gorging in front of the fridge when my eating window opens. I may go back to it...occasionally, but for now I'm just going to track calories and macros.
I love how you added self care. Such an important factor in this life style. I believe this is why alot of natural lifters are able to maintain this lifestyle into there 50s and beyond.
The "create barriers between ypu and trigger foods" rule is huge for me. I have followed for years but always dubbed it my "proximity rule." I don't keep those foods in my proximity. It works! Because Sal is right: the thought of getting out going to the store will kill most cravings. So glad you point out this super easy hack.
The information is presented in a digestible way (no pun intended). I love how realistic they are about how to apply these hacks and honest in how they learned the hacks because they are like all of us!
Wow. I cant belive that this is free information. The way you breakdown the factual part with science and then translate that to "reality" and the behaviours that we all can relate to with the long-term perspectice. With storys from your history and from thousands of clients, As a former athlete and behaviour science major im impressed and grateful. And i also need to lose 20 pounds 😅 Thanks !!
Been watching your show for a little bit trying to learn how to work out the right way and been getting some good ideas , And I’ve been working on count macros and working on that😊
Everything you guys said about not eating past 6 PM really hit hard for me. I have a lot of trouble sleeping at night and I find myself up late in the evening snacking on crap like cereal when I know I shouldn’t be. I’ve somehow got it in my head and getting up and eating that stuff helps me fall asleep afterwards even though I know better.
at that time try drinking 2 glass of water the stomach feels full, I have this same problem and it's been 2 week I'm drinking 2 cups/glass of water and it's helping me sleep better without snacking I just am shifting my mind to I'm thirsty not hungry at night because I ate my dinner.
This is a great talk! I can relate to it so much! One of my bad habits was guzzling down my carb heavy meals with soft drinks while watching TH-cam or Netflix. That was a recipe of disaster, the first step I took towards getting healthier was to stop soft drinks while having my meal! Then later cut out soft drinks out of my daily intake. This alone helped me shed around 10-15 lbs without doing any other changes! Next is the point about barrier - just like you have to add barrier to your bad habits, you also need to remove barriers for the good habits! I particularly don't enjoy going to the gym, but I got myself some resistance bands and a pair of dumbells so that the days I don't want to go to the gym, I can still get training done from my home. And I don't commit to 40min or 1 hour. I just tell myself, I will do 10 min! And once I start, inevitably I can't stop and end up doing a solid 40min or so! Also got a spin bike at home, so I can get 30min of Cardio out of the way first thing in the morning when energy is high! Regarding meal time, totally agree! I sleep by 9 pm, and I make sure my meal is done by 4 pm! I have noticed that this gap helps me sleep so much better, and helps me do my Time Restricted Feeding much better the next day! Anytime I have had dinner closer to bed time ( lets say within 3 hour window ), I usually wake up feeling more tired the next day, and crave food first thing in the morning!
If you have 1 rule in your diet of what to avoid eating, it should simply be no Sugar. Limit sugars as much as possible. Secondly, no vegetable oil of any kind, sadly most restaurants cook with this or any crisco crap. Thirdly and just as important especially when shopping for groceries. Be aware and avoid trans fat as much as possible. You can avoid eating out and still buy food just as bad for you. And last but not least, 20 mins a day of walking or getting your steps, and good sleep, goes a long way. Today is my 86th birthday. Best of luck to all of you.
When I was in my 20s and 30s it was so easy to stay in great shape and maintain an eight pack. I took it for granted actually. Any time I would get a little bit out of shape I could just turn the intensity up at the gym a little bit and all is well. I just turned 42 and now I’m starting to feel the difference for sure. The same things that used to work for no longer working and I have to find a way to make the proper tweaks in my life to stay lean
Counting calories at the beginning of my fitness healthy journey is for me like learning by heart multiplication tables we did in school, and after less than 2 years now my behaviour of eating naturally still follows these principles where I can follow my macros without thinking about it 😆 I subscribed to your channel like a few months ago. Listening to you everywhere now through your podcasts. Very valuable educational lessons I found with you thanks guys ! 👏 sorry for my broken English , I’m French 😂
Great comment. It think it’s helpful in the early stages, esp for those who have been eating poorly for years or decades. Also measuring has really helped me. Now I know more instinctively when I’m eating enough…or too much! 😂
Excellent tips for a shredding physique one question why would A bowl of popcorn be bad it’s high in fiber and extremely low in calories a perfect substitute for chips
I’ve just started my lifestyle change about a month ago and I will say prioritizing protein has helped me so much as far as curbing appetite and cravings. I’ve been sleeping so much better now that I eat my last meal earlier. I’ve struggled with binging and being very sedentary. I definitely can tell there are some hormonal changes beginning to happen as well.
I have so many rules but most of them are now just routine. I don’t eat after 5. I don’t eat chips no matter what. I have to hit my protein goals daily
Anyone who's listened to a few hundred episodes of Mind Pump have probably heard all the items on this list. Here are some others I'd add: 1. Cook your own meals 2. Eat to satiate 3. Don't shop when hungry 3.5. make a shopping list 4. don't say "I can't eat it"; say "I don't want what it does to me" (I'm surprised this wasn't on this episode since Adam says it all the time) 5. Meal prep 6. Let yourself be hungry 7. Eat healthy desserts 8. Focus on how food affects the way you feel in the long run (also surprised I didn't hear this) 9. Out of sight, out of mind (Sal alluded to this, but I think the point can go further) 10. Go on walks after eating (also surprised I didn't hear this) 11. Slow down; put down the fork/spoon/food between bites or switch hands 12. Truly appreciate your food and what it offers (value it)
MP Show you guys are the best!! I was searching this topic and was having a hard time finding anything both practical and heplful! Your episodes always deliver - they're both entertaining and pragmatic! Always subscribed & bell is always ON! 💪🏼
Just wanted to say thank you for sharing all all your knowledge. I’ve been struggling to create a good workout routine and you guys have really helped me figure out what I want from lifting and what I need to do.
Great show. I’ve competed. I’ve weighed food. Tracked food. Never again. When I go two weeks of no snacks, eating whole real food meals 4-6 times a day, the abs show, the delts pop, the jawline comes out. Trust me, it’s the snacks and never having meals prepped is why people struggle. Also, commit to making good choices if you eat out and do not drink your calories with juices or soda pop.
The advice in this video is gold. Tracking makes me neurotic and also makes me tend to “rebel” at least once every two weeks and just pack in the junk food.
Honestly I stay away from fried stuff. Your normal junk sugary foods because they make me crave them more like the guys said. I started tracking recently and I honestly love it to an extent. I make sure I’m hitting 160-180g protein. Currently weigh 175-180lbs down from 260lbs. Y’all are really helping me lean out at the hardest part. Thank you.
Excessive counting can cause stress & wear you down, making the diet harder to sustain. Accuracy is important, but no need to be obsessive. An important note is to be consistent along the way with how you measure 💪🏽
Man ! Hands down … you guys are amazing! I am working out in gym doing resistance training. Currently I am at 100 kg body weight and 6’ 1.5’’tall… I have lost 15 kg of fat and gained 5 kg of muscles in 6 months ! Just listening to your podcasts and following the advice ! By the way reversed my insulin resistance as a side effect !… I would want to try one of your plans … my goal now is to get down to 15% body fat from 26% now …but not sure which one to start with .. please help ! ❤ from India !
Actually, your body adapts to how often you eat. The less times you eat, your body notices and slows down your metabolism to preserve those calories. The more often you eat, the body recognize that you will eat again and burn that energy to prepare for more energy to be put back in. It's also easier for your digestive system to break down smaller amounts than larger amounts.
This is a great episode! I will implement some of the tips immediately. I stopped eating after 6pm early in the year for the reasons you mentioned and it helps a great deal so glad to hear it in your list.
I’ve been listening to your podcast now from time to time with open ears. I feel like I’ve learned a lot from this podcast. You guys give alor of good knowledge, while keeping the topics relevant and interesting. Keep up the good work 🎉
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.
I sit here in disbelief ! I look at your subscriber numbers and I CANT BELIEVE the numbers! there are so many guys on you tube who have 1 million+ and they don't have a 3rd of the knowledge you guys have! MY GOD.. you three are a triple combination knock out punch! well, I came to the conclusion that you guys have Quality followers! they all have subs and viewers who aren't serious. keep up the great work guys! I don't subscribe to many channels, but I subscribed to you guys because after going through countless you tubers in the health field I just ended up coming back here every time. I just always found myself watching you guys and watching a lot of your older videos and before I knew it I spent a day with you guys LOL. I work from home on my PC. man, I feel like I know you guys and I am sitting in a chair opposite you guys! thanks a lot for the friendly atmosphere! A mood of sitting around with friends and talking normally like I am in there in the room like a friend , not someone shouting and screaming at the camera preaching like so many you tubers do. you guys are doing right! Thanks for the knowledge and entertainment! Peace....
Water plus intake spoke to my soul. I been peeing like a camel and must go every 20 mins but I tend to choose the restroom farthest from my office for more steps. You guys articulated this well to me. Thanks!
I think most overweight people don't understand portion sizes, how many calories, proteins, fats and carbs we eat. I was shocked when I actually counted macros. I was way under on my protein and didn't realize how much crap was in junk food. I doubled my protein. For me 5 days a week I'm very restricted on my calories and 2 days I tell myself I can have what I want as long as I still meet my protein intake and increase my walking an extra 30 min.. but each week I have less and less desire to eat foods I shouldn't. I'm realizing just because I can doesn't mean I have to. I used to be a closet eater and now I don't binge or eat 80% of the crappy food I used to.
Thanks for staying on topic boys. I occasionally enjoy the meandering banter, but sometimes it’s nice to stay focused
The small tip that helped me change my mindset was " I GET to work out " not " I HAVE TO work out " turned it from a chore to a reward. Love the content guy, true inspiration 👏 BIG fan from New Zealand
Great comment! I totally agree. I’ve been amazed at how much I look forward to training. And I’ve just got a barbell, a set of dumbbells and an adjustable kettlebell in my living room. Lol.
Yeah man! 🧠 💪🏻
I’ve reported your comment to TH-cam…. For making too much sense.
I replaced it with "I deserve a workout". Won't let my family stop me.
Same here. I make it an entire experience
As a Trainer it is so refreshing to find a community that is preaching what really works and isn’t going for catchy titles or unique exercises to pull views! Love the content!
Hey since your a trainer can you answer this question what’s a good rest time for steps with lowers reps higher weight between 3-6 range.one more do I higher the sets to make up for lack of volume… appreciate it
As your a traineraby you can help me. Are protein yougart and puddings a good or bad idea
Hope y’all are still doing this 40 years down the road. I need my kids to listen and learn to have a healthy life style too.
The point made by Justin is so underrated and it's never talked about: eating too fast. Slowing down and giving the body a second to process what's going on gives you a chance to feel full when you truly are full.
I've noticed that too. I eat slower now than when I was younger and tend to stop eating before getting super full.
A brilliant point by Justin✔️
Mind pump always does it! Everytime I'm trying to figure something out , they come out with the answer to my problems!😃
You too!
These three guys are the heroes we need in the fitness industry 😊
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@@romx1000 ㅋㅋㅋ 아니요, 외국인 ~
안녕 👋
Hello 😂
@@thechickenwhoflew 잘하네~
So far I've lost 33 lbs and i started listening to your podcast recently around 2 months ago and I only wished I had found this long time ago. Just by listening to Podcast's guidelines I've made significant improvement to my fitness and I'm confident that I'm on right track to do even better.
How long did it take you?
What have you implemented from their advice that has helped you lose weight?
@@Don-jh3fz so far 3 months in total. Initially i started with Kettlebell and basic diet control for a month and a lot of walking now for past two months weight training and at least 5k to 8k steps a day. Then I came across their Podcast. I had already bought adjustable dumbells and a bench to workout at home.
The biggest thing I took away from their podcast is the importance of weight training and how it boosts your metabolism for long term fay loss goal. i have done weight loss transformation in past as well losing as much 80lbs in 6 months. But it all came back over the course of 4-6 years. I picked up importance of calories and how they shouldn't be low which I was totally wrong about before. Overall they're destroying all the myths that have been fed to us for a long time.
* I just had two questions. You said to eat protein first. Do you mean eat all the protein on the plate first before the rest or just a large portion? For example, if I was to have a Sunday roast dinner, would I eat all the meat before I get to the rest of the meal, or just a couple slices of meat first?
Second, what do you do with foods like spaghetti, or chilli, or any foods where it's all mixed together including the protein?
I'm so glad I put this on. I was going on a drive and wanted to listen to a podcast that I wouldn't need to write the info down, but this info was so absolutely useful and interesting that I had to memorise the first half and write down when I stopped, then dictated to my phone for the second half.
I'm almost qualified as a PT and this is incredibly useful both for my future clients, but also myself and my wife.
Thank you so much for this info.
* I just listened to this again the morning after on my walk as I want to commit it to memory as well as have a written record.
Great tips!
Protein doesn’t make you fat, carbs and fats do. Prioritize protein, fats then carbs.
I really like what Adam said about consuming a protein with every meal INCLUDING snacks!!! I never thought to do this but its so simple and effective. Whenever Im in the mood for a piece of chocolate, grapes and chips I will consume beef jerkey and something like ham with them! Thanks guys, keep doing what your doing. : )
I scrolled down to write a very similar comment, I struggle with that myself.
I’m trying to bulk but with like a 200 calorie surplus. I’m eating good like not high fat foods but I’m really focusing on having protein with every meal including snacks. I think previously, my biggest issue was no matter how much I was eating, I wasn’t getting enough protein. Everything I eat must have protein.
Smart to eat protein with every meal but adding a piece of ham with your chocolates might miss the point. Sweet potato with some chicken, fish and some brown rice, lean beef with some pasta salad. Ham and chocolates ? Really.
@@newjak10 Ok maybe that wasn't the best example to useXD lol, but there is no harm munching on a chicken schnitzel while watching tv. Or rolling up some ham and salami and eating that instead of grabbing for a pack of chips. Im making the comparison that you can consume protein outside of a main meal. Rice and fish, lean beef and pasta are whatId consider a main meal.
This was just the episode I needed to hear! Getting my nutrition into check has been an uphill battle, but I’m not quitting. Thanks for the tips fellas. Keep the info coming, it’s life changing.
Channel deserves a million+++ subs, grateful I found you guys. 🙏🏼
I love Italian food. A tip that’s really helped me is using only pasta made in Italy with Italian wheat and pre par cooking the pasta (like 2-3 minutes before it’s where you like it. I like a bit of chew still, my daughter likes totally soft). And it’s not much more expensive. They even have it at my local Walmart and I’m in the Midwest. Refrigerate for a few hours or overnight and then add into dish to finish off. Something about the process of heating, chilling and reheating blunts the glucose response. I also don’t have post pasta bloating. And it’s great for quick 1 pot dinners with whatever protein and and veggies you have.
Lost 65 pounds!! Been working out since Jan Still trying to achieve my goal now struggling to loose body fat the podcast have been really helpful thanks!
You have to start by counting so you can understand what type of foods are carbs, fats and protein and the number of calories are in the food visually. Now I can just look at a food and ballpark the calories. Now I just use a visual and listen to my body. I started with three meals in an 8 hour period doing time restricted eating. Later I went to two meals a day in the 8 hour window. I found with this change I started gaining fat again. I went back to three but with a small second meal I started losing fat again. I am guessing going to 2 meals lowered my metabolism that’s why I gained fat. It feels good to pay attention to what your body is telling you and go with the flow. 😎
I get the gallon sized bottle and then pour from that every day into a smaller cup to help track my water. It's a lot easier than trying to remember how many cups I need to drink every day. Mind pump is my favorite, you guys share so much wisdom! Thank you!!!
I’m 16 years old and I’m a huge advocate for counting calories and weighing it but this video really spoke to me I’ll probably try this whenever im on vacation or counting cal starts becoming detrimental to my mental health
Good idea!
I cut out sugary drinks on August 1st. I drank more water and my skin improved. I lost a little weight and noticed I wasn't always getting hungry between meals. It does help!
In the beginning of September I started watching Mind Pump. I started training 5 times a week and trying to get my appetite back up while fueling myself appropriately by adding more protein to my diet. This week, my life was pretty hectic so I couldn't eat as regularly as I wanted to, but I always made sure my protein level stayed high. Lost weight of course, but most of the weight loss was fat! My busy week is behind me now, so I hope I can get my appetite back up!
One thing, I realized that I can't go to bed hungry. So, I often eat something an hour before bedtime, but my stomach has to have something in it. When I wake up in the morning, I am slightly hungry, but I can take my time and prepare a quality breakfast. If I try not eat past a certain time, then I will cause more issues for myself. I just make sure my hunger is satiated before it's time to go to sleep.
I appreciate this channel! Thank you for your advice. It has helped me tremendously in such a short period of time.
If your loosing fat that means your getting lean, if your lifting weight to that’s what u want. You will eventually loose weight to and not just fat being consistent with your diet and cardio and accommodating the weight your at
I always want to eat before bed, so I fast all day - most days of the week and just eat one big meal. When I'm lifting, I'll have 2 meals.
Thank you for opening my mind to weightlifting and fueling my body for strength. I was set in my ways of counting calories and running and I’m moving this new approach to fitness!
This is exactly what I am teaching myself now to get away from tracking and it does feel robotic but now i can get in shape without having the scale by my side
Seriously one of the best things I’ve ever listened to, specially when struggling with weight and dieting most of my life. 👌🏼👌🏼👌🏼👌🏼👌🏼
I've always hated counting calories, working on behavior behind why we over eat is simple and powerful.
Greatest series of fitness shows
You guys put out the best delivered information full stop. The open discussion format always clears up any questions that a single person delivering the content would cause. On top of everything being discussed through the lense of how people behave when training instead of someone just explaining the outcome of a study and getting the wrong message across. I remember Jeff Nipard put out his video on weekly training volume and by the end of it the message I got was "Okay, I guess I gotta do 20 sets of bench and every other main lift every week now." What a mistake. You guys are killing it.
just came across your podcasts and loving them and this video is an absolute gold. it's so difficult to keep people's attention once you start mentioning counting calories or tracking macros. Most just don't want to do it. and you can come at me and tell me they don't have their priorities straight or they don't want it enough etc. etc. but that's the reality of things. this list is so freaking easy to implement and useful. #8 was definitely the best tip - creating a sustainable winning mindset, helping people see long term and shifting their mindset about dieting and working out. Love yourself to take care of yourself and the people around you.
I've struggled with "extra padding" since high school. You guys have helped me consistently improve. I've been doing this exactly as you've covered in this episode. Best philosophy to follow ever, especially that I can stick to for forever really. Protein 1st has been a game changer. I cant remember if it was Mark Bell. But someone said "you don't need a snack your not 6. If you couldn't eat a chicken breast your not hungry. Drink some water." Keep up the phenomenal episodes. You guys help ALOT of people. Keep it goin boys.
The protein hack with your meals is a good tip and not one I hear many people mention. Eat your protein first then your other macros.
Love the simple hacks that make sense and don’t require “a diet “ for keeping weight off .
For some reason this is such a tough concept for most people .. thanks for the great information again .. I will definitely share this video with friends and clients !
I can’t believe I just seeing this for the first time. I am very thankful to be able to see this video. I’ve been working out for five years was 210lbs lost down to 170lbs, however the last 2yrs I fluctuate between 165 to 170lbs and it feels like I’m stuck. There is a few tips I am not doing that you guys have mentioned and I’m going to add some Changes and thanks remotivated
This is music to my ears! Ive never counted calories to lose weight cause it didn’t seem natural and something I would do forever. I do track my protein because I keep hearing Sal say “Eat your protein first” from previous podcasts. Wow these are the Best pointers for weight loss! Some I’ve incorporated and now I’ll focus on all with consistency. Great show! I saved it in my phone notes. 😊
That so funny! When I’m not feeling my best the first thing I think these days is, did I have enough protein. All because of Sals advice. As soon as I prioritize the protein I start feeling better! It even worked when I have a cold.
I am new to the Mind Pump Show and what a breath of fresh air it is. , Non patronising fitness professionals imparting sensible and practical information, suitable for all levels training experience. I have been training consistently for 20 years and it is great to find a site that i can come to and know im getting solid info and indepth discussions. Great work
This show was so great! Helped me so much and very encouraging! Thanks guys.
Mannnn. Been deployed for a few months now and I gotta tell yall how much I've learned, and been led to learn from the conversations yall have. It's unbelievable what a few words can do. Yall rock. Thank you!
The very first point about protein really has made a HUGE difference. I'm finding that I'm not having those drastic energy crashes throughout the day. Appreciate the episode fellas.
They make really informative videos and this might be their best, at least for me.
Absolutely awesome 3 hero's. I started watching these Mind Pump a few weeks ago and I am hook. I trained and competed in the 80's with pully's and they remain taking about Push and Pull. Real life everyday living tips and factors and life ways to burn fat. What I love is that they EDUCATE you, very impressed. Love them they chat about dyson vacuums and their family's LOL. Great tips and reminders for all of us - good cross discussion. Keep it up guys !!
I really love the show and thanks for the free superloaded great information you put out here, just a suggestion, when the video duration is like less than 1 hour like this one which is 45 minutes or less, people are more keen to watch it, keep it up guys, your fan from Malaysia!
I really love Adam’s suggestion for whenever he eats he makes sure he has a protein and eats the protein first.
Guys, love how you touch on all things, family, politics and health!
I would love to hear your take on counting macros and how you do it.
Thank you for a great episode with lots of great advice! I have gone down from about 300 LB to under 200. I try not to eat after 6 PM. I did count calorie initially. Eat more protein and fat, less carb. Limit sugar and junk. Exercise 4-5 times a week. Prioritize sleep. You guys know what you are talking about!!
I have a rule that if I want anything after dinner it's fruit only. So an apple, or two cuties. It's sweet and it's not a lot of calories, and the fiber keeps you feeling full. And it helps you poop good!
Love these tips! I will say that as a health coach, I love drinking water while I eat. I chew my food very thoroughly and then drink water and I actually get much fuller doing it this way ❤ I never eat without drinking water.
As someone who enjoys Mark Bell’s Power Project Podcast, I gotta say, this one is getting up there for me. These guys are more straight to the point with the info.
Just downloaded MAPS HIIT yesterday and just completed my first workout- love you guys! Thanks for helping me get shredded for summer! 🎉
I have used intermittent fasting in the past to lose weight, but recently switched away from it. I started tracking my food, (calories and macros). I have been the same weight now for about 6 months. (male, 230 pounds, 19%bf, 50 years old) I have noticed over the past few weeks after starting to eat more frequently, that I'm not nearly as hungry as I was when I was doing IF. I think I had a tendency to over eat during my eating window. One thing in particular about being on this "plateau", my pants have been consistently fitting looser in the waist, and I am starting to notice some fat loss in the mirror. I contribute the fat loss to full body strength training 3 times per week, and getting 12k steps daily. Thanks for great content that can be trusted to be factual.
That's all great but keep in mind fasting keeps you healthy. You just didn't perfect your hunger management with salt, coffee, teas... If nothing, insulin sensitivity is a great achievement from IF
@@evilmirin1329 understood, but I think prolonged IF will cause your metabolism to slow. My weight has been the same for six months. Since stopping IF I feel I have more energy, and I an easier time maintaining my caloric intake because I'm not gorging in front of the fridge when my eating window opens. I may go back to it...occasionally, but for now I'm just going to track calories and macros.
I love how you added self care. Such an important factor in this life style. I believe this is why alot of natural lifters are able to maintain this lifestyle into there 50s and beyond.
Always nice to see this kind of applicable advice going around the industry and helping people out!
Such good information. Hit the nail on the head. Love it guys.
Love this and love Adam’s suggestion about making yourself eat protein if you want a carb snack. Brilliant.
The "create barriers between ypu and trigger foods" rule is huge for me. I have followed for years but always dubbed it my "proximity rule." I don't keep those foods in my proximity. It works! Because Sal is right: the thought of getting out going to the store will kill most cravings. So glad you point out this super easy hack.
The information is presented in a digestible way (no pun intended). I love how realistic they are about how to apply these hacks and honest in how they learned the hacks because they are like all of us!
43 min and 27 seconds of 24k gold.
Wow. I cant belive that this is free information. The way you breakdown the factual part with science and then translate that to "reality" and the behaviours that we all can relate to with the long-term perspectice. With storys from your history and from thousands of clients,
As a former athlete and behaviour science major im impressed and grateful.
And i also need to lose 20 pounds 😅
Thanks !!
As a fairly new listener, I am learning a lot of new things and finding new thoughts to ponder...
Been watching your show for a little bit trying to learn how to work out the right way and been getting some good ideas , And I’ve been working on count macros and working on that😊
Everything you guys said about not eating past 6 PM really hit hard for me. I have a lot of trouble sleeping at night and I find myself up late in the evening snacking on crap like cereal when I know I shouldn’t be. I’ve somehow got it in my head and getting up and eating that stuff helps me fall asleep afterwards even though I know better.
at that time try drinking 2 glass of water the stomach feels full, I have this same problem and it's been 2 week I'm drinking 2 cups/glass of water and it's helping me sleep better without snacking I just am shifting my mind to I'm thirsty not hungry at night because I ate my dinner.
6pm is not a must you can eat around 7pm too. just depends on what suits you.
This is a great talk!
I can relate to it so much!
One of my bad habits was guzzling down my carb heavy meals with soft drinks while watching TH-cam or Netflix.
That was a recipe of disaster, the first step I took towards getting healthier was to stop soft drinks while having my meal!
Then later cut out soft drinks out of my daily intake.
This alone helped me shed around 10-15 lbs without doing any other changes!
Next is the point about barrier - just like you have to add barrier to your bad habits, you also need to remove barriers for the good habits!
I particularly don't enjoy going to the gym, but I got myself some resistance bands and a pair of dumbells so that the days I don't want to go to the gym, I can still get training done from my home. And I don't commit to 40min or 1 hour. I just tell myself, I will do 10 min! And once I start, inevitably I can't stop and end up doing a solid 40min or so!
Also got a spin bike at home, so I can get 30min of Cardio out of the way first thing in the morning when energy is high!
Regarding meal time, totally agree! I sleep by 9 pm, and I make sure my meal is done by 4 pm! I have noticed that this gap helps me sleep so much better, and helps me do my Time Restricted Feeding much better the next day! Anytime I have had dinner closer to bed time ( lets say within 3 hour window ), I usually wake up feeling more tired the next day, and crave food first thing in the morning!
If you have 1 rule in your diet of what to avoid eating, it should simply be no Sugar. Limit sugars as much as possible. Secondly, no vegetable oil of any kind, sadly most restaurants cook with this or any crisco crap. Thirdly and just as important especially when shopping for groceries. Be aware and avoid trans fat as much as possible. You can avoid eating out and still buy food just as bad for you. And last but not least, 20 mins a day of walking or getting your steps, and good sleep, goes a long way. Today is my 86th birthday. Best of luck to all of you.
When I was in my 20s and 30s it was so easy to stay in great shape and maintain an eight pack. I took it for granted actually. Any time I would get a little bit out of shape I could just turn the intensity up at the gym a little bit and all is well. I just turned 42 and now I’m starting to feel the difference for sure. The same things that used to work for no longer working and I have to find a way to make the proper tweaks in my life to stay lean
Just wait untill you turn fifty!!
Had the same issue, had to do emsculpt neo - made a massive difference 😊
Counting calories at the beginning of my fitness healthy journey is for me like learning by heart multiplication tables we did in school, and after less than 2 years now my behaviour of eating naturally still follows these principles where I can follow my macros without thinking about it 😆 I subscribed to your channel like a few months ago. Listening to you everywhere now through your podcasts. Very valuable educational lessons I found with you thanks guys ! 👏 sorry for my broken English , I’m French 😂
Great comment. It think it’s helpful in the early stages, esp for those who have been eating poorly for years or decades. Also measuring has really helped me. Now I know more instinctively when I’m eating enough…or too much! 😂
Excellent tips for a shredding physique one question why would A bowl of popcorn be bad it’s high in fiber and extremely low in calories a perfect substitute for chips
I’ve just started my lifestyle change about a month ago and I will say prioritizing protein has helped me so much as far as curbing appetite and cravings. I’ve been sleeping so much better now that I eat my last meal earlier. I’ve struggled with binging and being very sedentary. I definitely can tell there are some hormonal changes beginning to happen as well.
This video is amazing ❤🤜🏼
Been listening for months, I'm just excited to maybe be the first comment.
Also hella pumped for the video to support my first real cut!
Best channel by far strait to the point
Excellent episode! Great practical tips…doing my exercise routine while listening!
I have so many rules but most of them are now just routine. I don’t eat after 5. I don’t eat chips no matter what. I have to hit my protein goals daily
This was one of my favorite episodes, thanks!
This is such a great video. It explains why when I go out to eat I never want to finish my plate. I almost always eat the protein first.
Glad it was helpful!
So mindblowing! Simple but affective behavior modification will help me lean out. Thanks a bunch.
Anyone who's listened to a few hundred episodes of Mind Pump have probably heard all the items on this list.
Here are some others I'd add:
1. Cook your own meals
2. Eat to satiate
3. Don't shop when hungry
3.5. make a shopping list
4. don't say "I can't eat it"; say "I don't want what it does to me" (I'm surprised this wasn't on this episode since Adam says it all the time)
5. Meal prep
6. Let yourself be hungry
7. Eat healthy desserts
8. Focus on how food affects the way you feel in the long run (also surprised I didn't hear this)
9. Out of sight, out of mind (Sal alluded to this, but I think the point can go further)
10. Go on walks after eating (also surprised I didn't hear this)
11. Slow down; put down the fork/spoon/food between bites or switch hands
12. Truly appreciate your food and what it offers (value it)
MP Show you guys are the best!!
I was searching this topic and was having a hard time finding anything both practical and heplful!
Your episodes always deliver - they're both entertaining and pragmatic! Always subscribed & bell is always ON! 💪🏼
Awesome episode. Being a fitness fanatic myself, I agree with these rules and these summarize my experience with weightloss/gain over the years.
I love all the straight forward information from you guys. Thanks again!
Just wanted to say thank you for sharing all all your knowledge. I’ve been struggling to create a good workout routine and you guys have really helped me figure out what I want from lifting and what I need to do.
Just found you guys last week and I'm hooked💪💪
Glad you enjoy it!
Great show. I’ve competed. I’ve weighed food. Tracked food. Never again. When I go two weeks of no snacks, eating whole real food meals 4-6 times a day, the abs show, the delts pop, the jawline comes out. Trust me, it’s the snacks and never having meals prepped is why people struggle. Also, commit to making good choices if you eat out and do not drink your calories with juices or soda pop.
The advice in this video is gold. Tracking makes me neurotic and also makes me tend to “rebel” at least once every two weeks and just pack in the junk food.
Great episode! I use these on myself everyday. The barrier one I use for Ben & Jerry's.
Honestly I stay away from fried stuff. Your normal junk sugary foods because they make me crave them more like the guys said. I started tracking recently and I honestly love it to an extent. I make sure I’m hitting 160-180g protein. Currently weigh 175-180lbs down from 260lbs. Y’all are really helping me lean out at the hardest part. Thank you.
Excessive counting can cause stress & wear you down, making the diet harder to sustain. Accuracy is important, but no need to be obsessive. An important note is to be consistent along the way with how you measure 💪🏽
It can also lead to eating disorders.
Thank you
Good stuff, the early dinner has helped me a lot, I use it for a decade now.
Man ! Hands down … you guys are amazing! I am working out in gym doing resistance training. Currently I am at 100 kg body weight and 6’ 1.5’’tall… I have lost 15 kg of fat and gained 5 kg of muscles in 6 months ! Just listening to your podcasts and following the advice ! By the way reversed my insulin resistance as a side effect !… I would want to try one of your plans … my goal now is to get down to 15% body fat from 26% now …but not sure which one to start with .. please help ! ❤ from India !
Notification squad 🔔🔥 looking forward to listening to this one
Thanks guys, now I'll be sure to chug a protein shake while I drive down to the store to buy my bag of Potato chips!
Lol
This episode is perfect timing for me, this information is fantastic. Thanks for all of your efforts in making a great show
Actually, your body adapts to how often you eat. The less times you eat, your body notices and slows down your metabolism to preserve those calories. The more often you eat, the body recognize that you will eat again and burn that energy to prepare for more energy to be put back in. It's also easier for your digestive system to break down smaller amounts than larger amounts.
This is a great episode! I will implement some of the tips immediately. I stopped eating after 6pm early in the year for the reasons you mentioned and it helps a great deal so glad to hear it in your list.
Perfect timing, I needed this!
I’ve been listening to your podcast now from time to time with open ears. I feel like I’ve learned a lot from this podcast. You guys give alor of good knowledge, while keeping the topics relevant and interesting. Keep up the good work 🎉
Lol, I too had to tell my Italian mother I was allergic to dairy and gluten. It's been 20 years, and she still has recovered.
I just found you guys and I’m not going anywhere! I’ve already recommended your channel to everyone I talk to at the gym 😂
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.
You guys are awesome!!! ❤️❤️
Really Enjoyed This One!!!
Good Stuff!!!
These guys are amazing and this talk is so crucial!! Love it love it!! Thank you!!!!
This guys another level
I sit here in disbelief ! I look at your subscriber numbers and I CANT BELIEVE the numbers! there are so many guys on you tube who have 1 million+ and they don't have a 3rd of the knowledge you guys have! MY GOD.. you three are a triple combination knock out punch!
well, I came to the conclusion that you guys have Quality followers! they all have subs and viewers who aren't serious.
keep up the great work guys! I don't subscribe to many channels, but I subscribed to you guys because after going through countless you tubers in the health field I just ended up coming back here every time.
I just always found myself watching you guys and watching a lot of your older videos and before I knew it I spent a day with you guys LOL. I work from home on my PC.
man, I feel like I know you guys and I am sitting in a chair opposite you guys!
thanks a lot for the friendly atmosphere! A mood of sitting around with friends and talking normally like I am in there in the room like a friend , not someone shouting and screaming at the camera preaching like so many you tubers do. you guys are doing right!
Thanks for the knowledge and entertainment!
Peace....
Water plus intake spoke to my soul. I been peeing like a camel and must go every 20 mins but I tend to choose the restroom farthest from my office for more steps. You guys articulated this well to me. Thanks!