Summary: 1. Take pre-workout and creatine supplements. 2. Schedule your workouts. 3. Calorie tracking. But if calorie tracking is too much of a pain, an alternative would just be to eat more veggies and protein as they are very satiating. 4. Consume a protein shake before your meals as the protein dosage in some of our meals just don't cut it. 5. IF you are tracking your calories, overestimate your calorie count from time to time as research has shown that we're all pretty bad at accurately doing this tracking.
Pre-workout and creatine supplements can improve exercise performance and calorie burning. Use a calendar to schedule gym time and prioritize exercise for better fitness. Focus on consuming more protein and veggies for satiety and weight loss success. Visualizing and tracking protein and veggie intake can help make healthier choices. Various tips for weight loss without counting calories, such as having a protein shake before a meal. Increasing protein intake can aid in satiety and muscle preservation, especially with resistance training. Round up calorie estimates when tracking food intake to avoid underreporting and hinder weight loss progress. Small changes like these can have a significant impact on weight loss success without requiring drastic changes to one's overall plan.
The celebrity joke killed me 😂 I'm surprised you're saying f--- though lol honestly i didn't know it was allowed on YT. I used to watch you circa 2018 and am glad you're still making vids and popular!! Way to go. Keep bringing science to people.
RE #2: at the beginning of 2023, a podcast I listened to was recommending ways to stick to New Year’s resolutions. One thing they said to do was instead of saying “4 days a week”, say “every day”, then don’t beat yourself up when you miss a day. I immediately switched to that and have managed to exercise nearly every day since, missing only a couple weeks worth of days, and only for being sick or dead tired for an exceptional day of activity (like my kid’s birthday party or something)
Tips, using examples of what I've been doing currently: 1. Eat more protein and lift weights 6 days a week to promote fat loss, instead of muscle 2. Try to only eat at breakfast, lunch and dinner. I might eat something on the side to get more protein in through foods or protein shakes. 3. The best tip I have to lose weight is to simply walk more. I've been going on walks with music in on days where I felt like I needed to burn more calories. It isn't as hard as other cardio excercises and depending on how much you want to walk, you can burn quite some calories. Yesterday I burned 300 calories from only walking, which took me about an hour. (Also the more you do cardio, the more you can eat. So if you mess up one day and eat a bit too much, then you can simply burn the calories off) 4. Try to do something everyday. On rest days, you could always do some light cardio. I find that if I skip days or I'm doing nothing on a rest day, the feeling of that I'm not progressing is making it easier for me to snack and eat too much food. By doing something everyday, I get a sense of fulfillment because I'm working towards my goal, which makes it easier for me to not snack.
Thanks for this the reminder to walk more is definitely one of the biggest things, for mental and physical health and posture n shit, like there's been many of times in my life I've thought I had a messed up back and walking 20 minutes made me nearly throw up n yet here I am perfectly fine able to run miles at a time n do pullups n shit, was all in the posture from sitting down too long, also if U struggle from similar shit the changes that actually made a dirrect diffrence were puff my chest a little n look up while i walk+sit a little less n walk a little more
Also gotta remember the whole thing about cardio for weight loss is it's the slow grueling kind that helps, intense cardio makes U pretty fucking hungry 😂, so yeah if it sounds too much then just dedicate to walk a extra hour or 2 a day or run very slow and build up a cardio base whilst strengthening all those muscles
6 days a week is probably too much especially for someone who needs to be told these tips(newer gym goers). Ofc it depends on your program and recovery
@@someoneontheinternet9462 6 days a week is perfecly fine IF U build up to it, I workout 6 times a week but I built up to it, I track all my food, I sleep 8 hours a night and I stretch every other day so it works for me but yea as general advice 6 days a week is a bit much, as a beginner (if U just want a easy answer where U don't have to go find out what a program is n which ones aren't bullshit) Google push pull legs, and do that full split once a week (3 days training a week) then build up if U want to, don't if u don't want to cos personally i seen slow and steady progress from hardly even working out but working out hard and eating well, until now of course 😂 Edit: also people that work out 6 days a week tend to do a deload (especially bodybuilders it's pretty much essential to maximise muscle growth), which means taking a bunch of days off like once a month, 1 week off every month worked quite nice for me but alot of people will be hesitant to do it (try it n you'll see it isn't something to be scared of, a week off after weeks of work helps U build muscle.)
@@someoneontheinternet9462 id like to add the other side of it tho, pretty much every time I've ever been injured is from doing too much at once n not letting myself recover at the start of my program, this David goggins kinda shit U build up to n when U do work that hard U put alot of care into the recovery otherwise Ur just hurting yourself, definitely can be done tho n it can and might be exactly what would work for U but U gotta approach with care
I will say though if you focus on healthy weight loss it will be easier to see what you are doing is working via scale. Otherwise you could get unmotivated if you aren't seeing physical change, especially if you have more visceral fat.
I like that idea of getting a protein shake before my meal. When my meals don't have too much protein in it, I usually drink a protein shake afterwords, but I always estimate wrong, and I end up feeling full before finishing the shake. This simple switch should be super helpful. Thanks!
With the "more protein" approach I was able to stay consistently on a diet for over a year. Prior to that I couldn't maintain a diet for more than 2-3 months before eating even more afterwards and on balance gaining even more weight.
Game changer for me was using inbody scan at 5star. For free, twice a month i do a body scan. Ive only lost a few pounds, but my muscle mass went up and fat down. Seeing those was a guge motivation
7:31 What this also can do is make you "recognize abundance" in your amount of (hopefully well spent) calories, rather than squeezing down the number to feel accomplished. There's that study with the milkshakes, and making yourself feel/report back like you're being within whatever parameter-calories in this case- can contribute to feelings of being on a diet. Being on a diet shouldn't have a negative connotation, but "we suffer more often [for less returns] in imagination" after all, stop fiddling with the log (as in tracker!! Leaving that for lols😅 ) and enjoy a quick stretch or something. Talking about the deficit can be like junk volume for being in a deficit; you see those bars with 190 calories, simply rounding up is like a resistance band for justifying it emotionally.
I gotta disagree with proteins being satiating compared to fats and carbs. Fats might have a smidge over double the caloric density per gram compared to carbs and proteins, but they're the primary macro that triggers certain satiety hormones like GLP1 and GIP. You'll feel full for longer after a high fat meal than after a high protein meal.
00:58 - 💪 Taking pre-workout and creatine supplements can boost exercise performance, helping you move more and burn more calories, though creatine may cause temporary bloating. 01:57 - 📅 Using a calendar to schedule gym time can help overcome psychological barriers and ensure you prioritize exercise alongside other commitments. 04:06 - 🥦 Counting or paying attention to the amount of veggies and protein you eat can enhance satiety and help with weight loss without the need for strict calorie counting. 05:31 - 🥤 Consuming a protein shake before meals can aid in satiety and muscle preservation, making it easier to eat fewer calories and manage hunger. 06:41 - 🔢 Rounding up calorie counts and overestimating food intake can help counteract common issues of underreporting and improve the effectiveness of calorie tracking.
I'd argue that adding muscle is by far the easiest long term calorie control method. If you look at a BMR/TDEE estimate like the on I found on goodcalculators it will estimate that a 170lb male at 25% body fat has a BMR of 1695 calories and a TDEE of 2034 (using the inactive setting). Just switching that out to be 18% body fat at the same weight (which implies more muscle) those go up to 1819 and 2183. So the TDEE going up 149 calories is basically a "free" donut every 2 days. If that doesn't motivate you to lift I don't think there is any helping you.
I found that I bloat less if I take the creatine early in the day so I can drink enough water vs end of the day and im not gonna get enough water in. Also had to learn to take my creatine without the preworkout, take it a few hours after the workout is done.
Save weight loss diet meds for those in need. Make a calendar, this shows dedication and intentionality to yourself. Track calories so you can be in a calorie deficit. If you don’t want to count calories just pound loads of protein and leafy green vegetables and you might be okay. Take a protein shake/bar prior to eating a low protein meal. If I missed something comment below.
The journey of weight loss is unique to each individual, requiring personalized techniques and strategies for successful and healthy outcomes. If you're interested, I have a detailed video discussing this topic.
Hey I started working out 1 month ago and I don't intend to lose weight but is push and pull days better than the way I work out because the way I work out is chest and shoulders and the next day is arms and back then the last day are legs
The most satiety inducing macro is the one you need the most. A lot of people tend to under eat protien so it seems like that's the best, why a lot of stupid diets like carnivore feel good in the short term
I track my calories. But after 1 meal I have only 500 calories left.. and this is for me a little piece of shit 🤣 after that I am still hungry… well I don’t do work out, because I am ill since 2 weeks 😢
what if my goal is to become thinner without any muscle defination, like i want to lose weight whilst not gianin ( and arugably wanting to lose some) muscle?
It's not exactly recommended to lose any muscle if possible, as they're necessary for a myriad of reasons (especially as you get older). Unless you're predisposed to have an already muscular build with little effort, you're not likely to bulk up or become ripped by accident. Additionally, it's recommended to do some minimum of exercising to avoid what's called "Skinny Fat", where you can be at your goal weight, but still look doughy. Having some muscle tone will, aesthetically, do more to help you look thinner than losing both fat and muscle.
Creatine draws water into the muscle, who h is GOOD. It doesn't increase water outside the muscle. People tood you this the last time you spread that misconception in a video. 😳
Summary:
1. Take pre-workout and creatine supplements.
2. Schedule your workouts.
3. Calorie tracking. But if calorie tracking is too much of a pain, an alternative would just be to eat more veggies and protein as they are very satiating.
4. Consume a protein shake before your meals as the protein dosage in some of our meals just don't cut it.
5. IF you are tracking your calories, overestimate your calorie count from time to time as research has shown that we're all pretty bad at accurately doing this tracking.
Pre-workout and creatine supplements can improve exercise performance and calorie burning.
Use a calendar to schedule gym time and prioritize exercise for better fitness.
Focus on consuming more protein and veggies for satiety and weight loss success.
Visualizing and tracking protein and veggie intake can help make healthier choices.
Various tips for weight loss without counting calories, such as having a protein shake before a meal.
Increasing protein intake can aid in satiety and muscle preservation, especially with resistance training.
Round up calorie estimates when tracking food intake to avoid underreporting and hinder weight loss progress.
Small changes like these can have a significant impact on weight loss success without requiring drastic changes to one's overall plan.
Thank you Bro
The celebrity joke killed me 😂 I'm surprised you're saying f--- though lol honestly i didn't know it was allowed on YT. I used to watch you circa 2018 and am glad you're still making vids and popular!! Way to go. Keep bringing science to people.
I’d rather PictureFit keep the language clean so I can play it freely with my kids around…it was funny, but could easily have used “messed” instead.
RE #2: at the beginning of 2023, a podcast I listened to was recommending ways to stick to New Year’s resolutions. One thing they said to do was instead of saying “4 days a week”, say “every day”, then don’t beat yourself up when you miss a day. I immediately switched to that and have managed to exercise nearly every day since, missing only a couple weeks worth of days, and only for being sick or dead tired for an exceptional day of activity (like my kid’s birthday party or something)
I always tell people to round up on their calorie count cause it just makes sense when you’re trying for a caloric deficit
Too early for the summary guy
Summary's up, lads!
Tips, using examples of what I've been doing currently:
1. Eat more protein and lift weights 6 days a week to promote fat loss, instead of muscle
2. Try to only eat at breakfast, lunch and dinner. I might eat something on the side to get more protein in through foods or protein shakes.
3. The best tip I have to lose weight is to simply walk more. I've been going on walks with music in on days where I felt like I needed to burn more calories. It isn't as hard as other cardio excercises and depending on how much you want to walk, you can burn quite some calories. Yesterday I burned 300 calories from only walking, which took me about an hour. (Also the more you do cardio, the more you can eat. So if you mess up one day and eat a bit too much, then you can simply burn the calories off)
4. Try to do something everyday. On rest days, you could always do some light cardio. I find that if I skip days or I'm doing nothing on a rest day, the feeling of that I'm not progressing is making it easier for me to snack and eat too much food. By doing something everyday, I get a sense of fulfillment because I'm working towards my goal, which makes it easier for me to not snack.
Thanks for this the reminder to walk more is definitely one of the biggest things, for mental and physical health and posture n shit, like there's been many of times in my life I've thought I had a messed up back and walking 20 minutes made me nearly throw up n yet here I am perfectly fine able to run miles at a time n do pullups n shit, was all in the posture from sitting down too long, also if U struggle from similar shit the changes that actually made a dirrect diffrence were puff my chest a little n look up while i walk+sit a little less n walk a little more
Also gotta remember the whole thing about cardio for weight loss is it's the slow grueling kind that helps, intense cardio makes U pretty fucking hungry 😂, so yeah if it sounds too much then just dedicate to walk a extra hour or 2 a day or run very slow and build up a cardio base whilst strengthening all those muscles
6 days a week is probably too much especially for someone who needs to be told these tips(newer gym goers). Ofc it depends on your program and recovery
@@someoneontheinternet9462 6 days a week is perfecly fine IF U build up to it, I workout 6 times a week but I built up to it, I track all my food, I sleep 8 hours a night and I stretch every other day so it works for me but yea as general advice 6 days a week is a bit much, as a beginner (if U just want a easy answer where U don't have to go find out what a program is n which ones aren't bullshit) Google push pull legs, and do that full split once a week (3 days training a week) then build up if U want to, don't if u don't want to cos personally i seen slow and steady progress from hardly even working out but working out hard and eating well, until now of course 😂
Edit: also people that work out 6 days a week tend to do a deload (especially bodybuilders it's pretty much essential to maximise muscle growth), which means taking a bunch of days off like once a month, 1 week off every month worked quite nice for me but alot of people will be hesitant to do it (try it n you'll see it isn't something to be scared of, a week off after weeks of work helps U build muscle.)
@@someoneontheinternet9462 id like to add the other side of it tho, pretty much every time I've ever been injured is from doing too much at once n not letting myself recover at the start of my program, this David goggins kinda shit U build up to n when U do work that hard U put alot of care into the recovery otherwise Ur just hurting yourself, definitely can be done tho n it can and might be exactly what would work for U but U gotta approach with care
Weightloss =\= fat loss. That should be the focus. Increase muscle mass while losing fat.
I will say though if you focus on healthy weight loss it will be easier to see what you are doing is working via scale. Otherwise you could get unmotivated if you aren't seeing physical change, especially if you have more visceral fat.
I hate tracking what I eat, but increasing protein/veggies and severely limiting processed food has worked very very well for me
I like that idea of getting a protein shake before my meal. When my meals don't have too much protein in it, I usually drink a protein shake afterwords, but I always estimate wrong, and I end up feeling full before finishing the shake. This simple switch should be super helpful. Thanks!
I hate calories counting. You can never be very specific
Thanks for the fundementals, nice video!
Thank you for your educating and entertaining videos. Love them.❤
Kale pronounce backwards is elaK!
perfect!
suprisingly i do all of these thing already. good on me!
With the "more protein" approach I was able to stay consistently on a diet for over a year. Prior to that I couldn't maintain a diet for more than 2-3 months before eating even more afterwards and on balance gaining even more weight.
Game changer for me was using inbody scan at 5star. For free, twice a month i do a body scan. Ive only lost a few pounds, but my muscle mass went up and fat down. Seeing those was a guge motivation
7:31 What this also can do is make you "recognize abundance" in your amount of (hopefully well spent) calories, rather than squeezing down the number to feel accomplished. There's that study with the milkshakes, and making yourself feel/report back like you're being within whatever parameter-calories in this case- can contribute to feelings of being on a diet.
Being on a diet shouldn't have a negative connotation, but "we suffer more often [for less returns] in imagination" after all, stop fiddling with the log (as in tracker!! Leaving that for lols😅 ) and enjoy a quick stretch or something. Talking about the deficit can be like junk volume for being in a deficit; you see those bars with 190 calories, simply rounding up is like a resistance band for justifying it emotionally.
I gotta disagree with proteins being satiating compared to fats and carbs. Fats might have a smidge over double the caloric density per gram compared to carbs and proteins, but they're the primary macro that triggers certain satiety hormones like GLP1 and GIP. You'll feel full for longer after a high fat meal than after a high protein meal.
00:58 - 💪 Taking pre-workout and creatine supplements can boost exercise performance, helping you move more and burn more calories, though creatine may cause temporary bloating.
01:57 - 📅 Using a calendar to schedule gym time can help overcome psychological barriers and ensure you prioritize exercise alongside other commitments.
04:06 - 🥦 Counting or paying attention to the amount of veggies and protein you eat can enhance satiety and help with weight loss without the need for strict calorie counting.
05:31 - 🥤 Consuming a protein shake before meals can aid in satiety and muscle preservation, making it easier to eat fewer calories and manage hunger.
06:41 - 🔢 Rounding up calorie counts and overestimating food intake can help counteract common issues of underreporting and improve the effectiveness of calorie tracking.
I'd argue that adding muscle is by far the easiest long term calorie control method. If you look at a BMR/TDEE estimate like the on I found on goodcalculators it will estimate that a 170lb male at 25% body fat has a BMR of 1695 calories and a TDEE of 2034 (using the inactive setting). Just switching that out to be 18% body fat at the same weight (which implies more muscle) those go up to 1819 and 2183. So the TDEE going up 149 calories is basically a "free" donut every 2 days.
If that doesn't motivate you to lift I don't think there is any helping you.
I found that I bloat less if I take the creatine early in the day so I can drink enough water vs end of the day and im not gonna get enough water in. Also had to learn to take my creatine without the preworkout, take it a few hours after the workout is done.
Another good tip. Don't drink any calories. Liquids don't keep you full.
Well unless it’s water, you can simply drink tons of water when you get hunger cravings. That can help assist with fullness.
You know us too well sir
Was it intentional that your outfit looks like powdered toast man? Your torso kinda looks like his slip, too XD love your videos!❤
Save weight loss diet meds for those in need. Make a calendar, this shows dedication and intentionality to yourself. Track calories so you can be in a calorie deficit. If you don’t want to count calories just pound loads of protein and leafy green vegetables and you might be okay. Take a protein shake/bar prior to eating a low protein meal. If I missed something comment below.
3:49 nice 😂
0:22 LOOL Savage
Can you do a bid like this but talking about energy and focus
The journey of weight loss is unique to each individual, requiring personalized techniques and strategies for successful and healthy outcomes. If you're interested, I have a detailed video discussing this topic.
The boba milk tea always calls. 😢😢😢
Creatine doesn't make bloating, it's taking more water INSIDE of muscle, so muscle looks bigger, not under skin to make you look bloated.
I think the point is that you gain weight
Kale is delicious when cooked correctly.
HOUSE OF THE DRAGON 😂 #teamblack
Just like this and I’ll give you a summary
Hey I started working out 1 month ago and I don't intend to lose weight but is push and pull days better than the way I work out because the way I work out is chest and shoulders and the next day is arms and back then the last day are legs
Long gone but regret not buying the “protein protein protein” shirt back before the pandemic
Do one but for weight gain please
I need to supercharge my weight gain
Winter Bulk, 2025 😎🍔🥓🍗🥩
HE TALKS NOW
moving more does not always mean you burn more calories. 2014 study.
How about just protien? eg just steak repeatedly
I literally just said fuk it Ima go gym everyday even if I half do it and it worked lol
Picture fit is Jeff nippard
The most satiety inducing macro is the one you need the most. A lot of people tend to under eat protien so it seems like that's the best, why a lot of stupid diets like carnivore feel good in the short term
I track my calories. But after 1 meal I have only 500 calories left.. and this is for me a little piece of shit 🤣 after that I am still hungry… well I don’t do work out, because I am ill since 2 weeks 😢
Wow you gotta eat better
@@Fuuzect98 ye I need to. I know it.
what if my goal is to become thinner without any muscle defination, like i want to lose weight whilst not gianin ( and arugably wanting to lose some) muscle?
It's not exactly recommended to lose any muscle if possible, as they're necessary for a myriad of reasons (especially as you get older). Unless you're predisposed to have an already muscular build with little effort, you're not likely to bulk up or become ripped by accident.
Additionally, it's recommended to do some minimum of exercising to avoid what's called "Skinny Fat", where you can be at your goal weight, but still look doughy. Having some muscle tone will, aesthetically, do more to help you look thinner than losing both fat and muscle.
can you do a video on stuff like ozempic and slupp332 or other exersice mimetics?
Huh
please do the exact opposite of this video, so many of us tryna put on mass such as myself. your input would be much appreciated
Jeff nippard voiceover for this?
Kale spelled backwards? 😂😂😂
Mouth animation going crazy
Crazy good?
Wait is there a problem with kale or is it just that it tastes like ass?
Your voice sound like Jeff Nippard. You sure you're not him? 🤔
GUYS has anyone tried Normotim for weight loss??
you have some rude miserable and serious mods LMAO, i hope that one guy finds love, would be a miracle
Celebrities 🤣
😊😊😊
Let's go 🇲🇦🇲🇦🇲🇦🇲🇦🇲🇦
Creatine draws water into the muscle, who h is GOOD. It doesn't increase water outside the muscle. People tood you this the last time you spread that misconception in a video. 😳
yeah but it still makes you gain water weight so it's gonna reflect on the scale whether it's "bloat" or not
@@iTheBeep That would be worth mentioning, yes, but that's not even necessarily a downside in every case.
I'm watching this while eating fast food
Mint chocolate is probably the worst flavor of ice cream there is 😂
I can’t stand this guy no more. The moving mouth was the nail in the coffin
What are you yapping about 😂 bro is putting more effort in his animations, why do you even care that much about a “moving mouth?”
What is the problema with kale 🥬?
You know