Thanks for watching! Don't forget to follow on Instagram as well where I dispel plenty of other common fitness myths as well as provide consistent daily tips and updates you'll definitely find helpful: instagram.com/sean_nalewanyj
Also, one shouldn't eat after sunset according to ayurveda. So you shouldn't think bluntly like overall nutrition for day, timing matters. Do not eat late at night. Your dinner should be over by 6:30 PM according to ayurveda.
@@dustencross357 Problem is that this is why most people stop. "Can't train 3 times this week, might as well not train at all". And before you know it you didn't train for 2 months because the circumstances are never optimal
You are generally very eloquent in your communication but this video especially puts on valuable information in such a precise, succinct manner. One of the top fitness channels on TH-cam!
Man, this list could just go on and on until it's like a 10h video 😂 I remember when I was starting, a guy told me it's critical to separate carbs and fats into different meals and that this would speed up my fat loss. Or that you need to add at least 50 grams of dextrose to your post-workout protein shake to spike the insulin and "send" protein into the muscles lol
carb and fat cycling is effective because it limits the foods you eat and for example you eat crunchy foods in your first meal and fatty soft foods in your second meal
This guy needs to be shared and promoted by more people. With all the BS in the fitness industry, it's refreshing to find this channel. I have personally been into fitness for most of my life and so many myths through the years have been debunked. This video hit on many of them
01:10 Consuming protein during the anabolic window. 02:05 Eat big to get big. 02:47 There are certain foods you must eat too gain muscle 03:40 There are certain exercises you must do to gain muscle 04:40 Cardio burns muscle 05:30 Training a muscle once per week isn't enough 06:30 Fasted cardio burns more fat 07:30 Muscle soreness indicates muscle growth 08:32 Injuries stunts growth 09:10 More frequent meals increases metabolism 09:45 meals consumed layer in the night will create more fat 10:30 Squats and deadlifts increases testosterone 11:30 low reps will make muscle grow high reps will define 12:25 BCAA will increase muscle growth 13:55 Intermittent fasting is better than calorie deficit for fat burning 14:54 You have to constantly change your routine in order to maximize muscle gain 16:01 Low carb diet is better for fat burning 17:27 You must avoid alcohol at all 18:50 performing abs exercises is the only thing you need to have clearly defined abs 19:45 You can't gain muscle on a vegan diet.
Not going to lie, I used to believe in the first myth. The thing is I still do take my post workout shake immediately afterwards, but that's because I train fasted (and I do that so I don't get the bloated feeling while working out).
@riley jack Does a movie director need to look like the movie star they’re directing? Nope. If you have the knowledge it doesn’t mean you need to look a certain way. Plus everyone has a different frame so your argument is stupid
This guy has made me a believer , he actually tells the TRUTH !!! My first sub to a fitness based channel , and with actual reliable useful content hallelujah 👍
You always set the record straight. I will never understand why people think if you just touch one chocolate all your gains go to waste and fat builds on overnight its absurd and this nonsense needs to stop and ive been saying this for a long time. You always know your stuff!
Whenever I think about giving up ,, or disillusioned at my progress I come back to your vids because I forget that nothing that requires work and dedication happens over night... thx...
5:35 No that’s not true. There have been studies made on this misconception. It is not less effective as long as you equate for volume and sets. So if you do 12 sets once per week instead of 6 sets twice and you lifted about the same volume, it’s not gonna change a thing.
Good video. Answered a number of questions I had wondered about - and looking these things up on the internet gives you so many different answers you end up being totally confused, Very helpful information.
I once had a PT try to teach me about "Eating within 30 minute Anabolic Window". I quickly busted the myth by stating food takes 4 - 8 hours to fully digest (as in liquify, not absorb), so the nutrients in your food are only fully available 4 hours minimum after eating.
This dude actually gives the best advice, bullshit free and without complaint about uploading. Props to you Sean, you’ve done it, being very genuine in an industry that isn’t
The excessive eating for mass myth is true. I remember the Navy Seal bodybuilders who ate a ton of food because they already had a huge appetite for their size to begin with. But once my friends stopped training they accumulated lots of fat.
Excellent video and great info. I really like the myths you picked. Seems like your channel is also following progressive overload as well with a nice steady increase in subs and viewers :p keep up the great work!
Sean Nalewanyj : yes, thanks SN. Down 60 since December, BMI 23.5. My Dexa was 35% when I started, I’m guessing 17 or so now. (Will check soon) Pants went from 38-40 to 32-33. Trying to lose 10 more pounds. Resistance/cardio 4-5x a week. Hitting a wall here though. Any suggestions?
Great video, especially the diet advice on choosing foods you like that allow you to hit your calorie goals. I use to think I had to choose foods that were “health” even if I didn’t like it, which led to yo yo dieting. Now I just choose the low calorie dense foods I like, making my diet more of a lifestyle. Thanks Sean! Have a like too for the algorithm.
Hi Sean ,what are problems caused due to not hitting protein goal per day or eating almost only half percent of the required amount every day..Does it slows down results or does it shrinks our body or not build strength...
Holy f I already knew most things. Looks like I also have gained a lot of information from sean without knowing. Thank you sean for coaching me without even telling me. Love you
Myth #13 got most of my attention yet the others helped as well. Thank you for giving us the right literature and information for us people that want to have a healthy and safe life without having to drink crazy ass supplements, etc.
myth six is correct, because most other excerises will incorporate a mix of muscles, leading to muscles being worked despite not being the primary focus, IE shoulder press working your triceps, would be a good reason why you should focus specifically isolating the tricep for a day, because over the course of a week, you will work it repeatedly while doing things like chest, and shoulders
BCAA's do help tremendously if you are not on a complete nutritious diet. If you already eat healthy then, not so much. When I was in high school, I could never gain any muscle no matter what I tried. Then I started to take amino acid pills and in two months, I went from 116 lbs to 135 lbs. of almost pure muscle...without changing any dietary patterns. So yeah....that was an eye opener.
Another great video, Sean! Just to clarify some aspects about the "myth" #15. Actually the recent studies are showing the benefits of IF and it's not just about practicality. It's not overpower but it can boost fat loss because of longer periods of low insulin levels, control of blood sugar, improvements in insulin sensitivity, autophagy, maintenance of muscle mass, regulation of hormones like leptin and so on. The problem is that a lot of people think that you can do IF and eat whatever you want without considering calories in vs calories out. Yes, do IF in a surplus and you WILL gain weight. Calories STILL MATTER and IF is not going to open the forever dirty bulking heaven's door. The point is that IF combined with a structured diet with a caloric deficit will be more effective for fat loss and muscle maintenance than just doing caloric restriction, according not just only by the recent studies, but also from the tons of people that apply IF. I'm not saying that caloric restriction alone doesn't work, but when compared with IF + caloric restriction, the last one offers more benefits in general than just sticking with eating less more frequently for example. I'm currently doing IF 20/4 protocol on a bulk (20h fasted / 4h feeding window) and the results in my body recomposition are noticeable.
Can you link the research you're referring to. Last meta analysis I looked showed no difference between intermittent vs continuous calorie restriction. The second point about anecdotes though I'd only take with a grain of salt. You can find anecdotes of people swearing by every type of training system, diet and supplement out there.
@@Sean_Nalewanyj Sure man. Here are some of the studies. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/ Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis- www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/ Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/ And yes, I agree with you. People claiming that this diet, program or this supp is the holy grail of all are just plain ignorant or are trying to sell some garbage that not works. Even among IF community this still applies haha. For me, it's a great system and a thing that you can adopt for a lifestyle, but it's the only true way? Haha hell no! Keep up the good work man by bringing some light into this nasty thing that the industry fitness has become.
Really glad I stumbled on these vids. To me they are what we call in the Marines a “no bullshit assessment”. Big fan, looking forward to signing up for my fitness and eating plan and trying some of the pre workout etc
Your point on alcohol consumption and it's effects on not just the body, but the mind as well, definitely hits home for me. I spent the vast majority of the last 10 years drinking at least 3-4 times a week, sometimes more, and having 6 or more drinks each time. I was tired all the time, foggy brained, sore etc. Well, I'm 30 now, and I made the decision that I can't keep living like that, so, while I will still drink on occasions like work/friend/family functions, I no longer drink regularly, not even on weekends. I also now have been going to the gym regularly since the start of the new year, I eat healthier, I've started reading every night before bed, sleeping better, and I feel 1000x better already. Not to mention, in the past few months I lost 10 pounds simply from cutting out the alcohol.
I have always had carbs my whole life and always felt full. Being a northeastern Indian, most of my meal consists of rice, boiled leafy vegetable and something fried as side dish. I was wondering if I can build enough muscles to atleast do push ups without hitting my minimum requirement of protein? Protein is expensive and I am still a student so.
Sure. Anything over 50g a day is enough to put muscle on, with exercise. But 135-150g is how much most people can use. Get more lentils and such if you can for extra protein.
I would also add that just because a famous bodybuilder or athlete uses/used a specific workout, exercise or supplement, it does not mean that that is recommended for everyone now. We can save a lot of effort from our modern research.
great content as usual, but why go the same "distracting fancy stock footage" route like thomas de lauer? i loved how you just did straight talking tinto camera before. bring that back. otherwise another great vid
drop sets are also in my experience the only way to effectively use HIIT or LIIT but together ofc. Let's say your max total volume is only divisible by your 80% max or whatever, however many times. And let's just say you're left with a remainder that you only have it in you to reach with lower weight. This may not have a SERIOUS effect but all the little things you do for extra results certainly add up.
I’m presently obese, 32.3 BMI, 243 pounds, eating healthy, lifting, aerobics, losing 14 pounds a month but will slow down weight loss to 1% a week. I’ve gained muscle, lost fat but consume only about 100 grams of protein daily! Do I increase protein? Is .8 grams per pound mean present weight or healthy weight?
1:50 Seriously? 0.8 Grams? More like 2 to 3 Grams. 0.8 is the least you need to take in if you don’t work out, and even then it’s too little in my opinion, it should be 1.2 at least.
No. Everything over 0,4 grams per pound of bodyweight can be used for building muscle. All the way up to 0,8grams. Everything above that the body will not use.
@@heinzditer7286 I have been bodybuilding for 11 years and have read dozens of scientific books and hundreds of scientific papers. What you are saying is complete and utter nonsense. I have never seen anyone build muscle with so little protein, ever. The fact that some people eat so little protein is usually the reason why they don't build muscle. For example, there were people I trained who trained well enough for beginners, but they just couldn't gain weight. They thought their metabolism was just bad. And as soon as I got them to eat at least 1.2 grams of protein per pound (not kilogram, pound), they started building muscle like it was nothing. Where did you get this misinformation?
It's true that 0,8g seems quite low but unless you're 300lbs 'roided monster you don't need some ridiculous amount of protein. People watch those guys eating 2 steaks and 25 eggs for breakfast and think they must eat in such manner too. But considering those steroided giants' weight and physique, these guys simply MUST eat this much protein, "normal" people don't need to.
@@Alexor715 To quote a study published on Dec 2012 in the *Journal of the International Society of Sports Nutrition:* _For maximal muscle hypertrophy to occur, weightlifters need to consume 1.2-2.0 grams (g). protein kilogram. (kg)-1 and > 44-50 kilocalories (kcal).kg-1 body weight daily [1-9]. This is considerably higher than the recommended dietary allowance (RDA) for protein (currently 0.8 g.kg-1) which meets the needs of 97.5% of all healthy adult Americans not engaged in weightlifting with the intent of gaining muscle mass [8]. Table Table11 summarizes ranges for protein intake for weightlifters based on previous literature reviews._ TH-cam won't let me post a link to the study, but if you want to find it, just search for the following title: _Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training_ by Matthew Stark, Judith Lukaszuk, Aimee Prawitz and Amanda Salacinski - you can find the quote under the section _Protein and calorie intake._
Love your vids bro. Your one on 7 ways to tell you're working out properly really got me at the right time. I've gone on a bit of a yt lifting bender and it really helped me measure it all up and realise I'm likely doing enough for me, despite all the signs I might not be. I've been lifting a while, around ten years, but semi consciously maintaining previously, now I'm moving for consistent gains and your guidance has really helped.
In another video he says if you're natty and you want to look big you're going to have to carry between 14 to 16% body fat. That helped me so much because I always look in the mirror and say I need to cut cut cut. He said in the other video if you're a Natty it's one or the other, you can look big or you can look chiseled you can't have them both. Now I know a lot of people on here wouldn't like to hear that but facts are facts and it helped me tremendously!
@@paulthorade6977 aha I watched that my man and ironically it cut me!! I've kidded myself for years I've been like 10ish when really I was prob 13-15 at my lowest. I've put on around a stone since May (up to 10, at 5ft9 - proper ecto) and probably up to around 15-20 now, so am starting to focus on lowering my fat intake to avoid later cardio and possibly calorie stagnation. Glad to see it helped you too, even as a fairly lean dude I definitely needed to hear it, and realise that frankly anywhere near 10% is probably just not a realistic or healthy ambition for me
I'm a truck driver. My day normally starts at 4:30 am. For me to work out I literally have to get up at 3:45 am and get a quick workout in before I get ready to leave for work. My average day including the drive home is 11 - 13 hours. There is no time for a pre workout meal. When I get home at night an evening workout is out of the questions because of normal home life responsibilities. Besides getting another job, any suggestions? Thanks.
would bcaas be useful if you typically run or do cardio immediately after working out? cardio like hitt on a stairmaster or running 6 to 12 miles in a single run or sprints equating to 3 to 6 miles on a track. the lifting is aimed towards strength and explosive power with minimal sets for hytropophy.
Appreciate your comments on the vegan diet. One minor correction, not all plant foods are lacking in at least one essential amino acids. Soybeans and quinoa (tho that’s mostly a carb source) are two examples of complete plant proteins (tho as you said, individual foods being protein complete isn’t really important as long as you’re getting your protein from various sources)
I just found this older video, so thank you for the no b.s. approach -I'm guilty of a couple. However, with science and gym-bros, 3 years is a long time. I have to ask if you're certain the science for #3 and #17 are up to-date? I recall reading that eggs in particular, with some other choice foods can be anabolic in volume (like 30 eggs per day)? Furthermore, is it not correct that in order to begin burning stored fat, insulin levels in your body must fall below a certain level; therefore lowering carbs to generate ketogenesis can increase fat reduction at an accelerated rate comparatively? It would be great to know your take. Thanks.
Your advice and content is very similar to Jeremy Ethier’s. Both channels have a scientific foundation hence your information and his coincide a lot. I still see, hear & know a lot of people and trainers following the myths you have debunked in the video like a tradition and they try to inculcate these fake philosophies in me too but I just nod my head and only listen to their advice after researching about it thoroughly. I personally don’t use any supplements and mainly focus on the three bullet points: 1. Training 2. Nutrition 3. Sleep and I’m able to see satisfiable progress in the gym. Thanks a lot for the transparency. ❤️✌🏻
I think it benefits you if you are a power lifter or bodybuilder. Split squats help with aesthetics and strength. I always do the big lifts first and use isolation as finishers. If you want to improve bench strength...finish with single dumb bell presses. After a few weeks...you will be shocked at how your bench will increase.
My sister was supposed to mesure 5"6 and she currently mesures 5"2 she did excessive weight training for track and field ? Maybe it was due to other factors ? I did basketball no weight training and was supposed to mesure 5"8 and I mesure 5"9
id like you to research fasted training again, ive seen some great results using IF with training and my workouts only happen fasted i feel so much better than having something in the stomach.
MineStyler If you physically feel better then that’s fine. All I’m saying is that it doesn’t lead to increased fat loss in comparison to fed training when total daily calories are equated
@@Sean_Nalewanyj well yes thats true, but some indicate that HGH promotes more fat loss and its one of the hormones thats being produced while/after training fasted
As a guy with slow metabolism I can tell you that increasing meal frequency and reducing volume will result in significant weight loss. It made sense to me so I tried it years ago and lost like 40 lbs in a month. One of my daily meals was a McDonald's McChicken. So it's not like I was eating lean chicken and broccoli all day long.
Correct me if I'm wrong but through personal experience I've found intermittent fasting can most definitely do what it is said to do, BUT only IF you manage to burn all of the condensed calories from the meals being pushed closer together. I intermittent fast on my every other day; on the days I train (allowing 48 hrs, that I wish wasn't necessary, to recover before the next session) and I bulk without fast on the days inbetween, that of which I am resting.
When you realize the things that matter most are the basic fundamentals (Intense Training with enough volume, small caloric surplus, 7+ Hours of sleep per night, 1.25g of Protein per lb of LBM, enough water)
Thanks for watching! Don't forget to follow on Instagram as well where I dispel plenty of other common fitness myths as well as provide consistent daily tips and updates you'll definitely find helpful: instagram.com/sean_nalewanyj
Ashutosh Pathak go eat your tandoori chicken boi
Also, one shouldn't eat after sunset according to ayurveda. So you shouldn't think bluntly like overall nutrition for day, timing matters. Do not eat late at night. Your dinner should be over by 6:30 PM according to ayurveda.
@@johnu8539 I'm vegan bruh!
Ashutosh Pathak go eat your chicken tikka masala
@@johnu8539 As I said earlier, I'm vegan, bruh, and don't call me boi, I'm straight!
“Just because something isn’t optimal, doesn’t mean it isn’t effective.”
Yes! Thank You!!!
We all are after the slowest way to get where we want to be..... Said no one ever
Read that as soon as he said it lmao
@@GoatOfMind but it's not the fastest now is it?? Each muscle hit 1 time a week
@@dustencross357 Problem is that this is why most people stop. "Can't train 3 times this week, might as well not train at all". And before you know it you didn't train for 2 months because the circumstances are never optimal
@@DuSeun that's why forget optimal! Just move some weight
You are generally very eloquent in your communication but this video especially puts on valuable information in such a precise, succinct manner. One of the top fitness channels on TH-cam!
Thanks Shaleen!
This guy really doesn't get the credit he deserves! He's legit and his integrity is outstanding
Man, this list could just go on and on until it's like a 10h video 😂 I remember when I was starting, a guy told me it's critical to separate carbs and fats into different meals and that this would speed up my fat loss. Or that you need to add at least 50 grams of dextrose to your post-workout protein shake to spike the insulin and "send" protein into the muscles lol
Haha who told you that bullshit?????
Na balkanu su najveci moguci idioti sto se tice fitnessa 😂 zapravo tuzno
@@Luraj7 English?????
carb and fat cycling is effective because it limits the foods you eat and for example you eat crunchy foods in your first meal and fatty soft foods in your second meal
Jim Stopinia said that about the dextrose.lol. whatever his name
Sean. You just destroyed 60% of fitness TH-cam lol
Well 90% of it is bullshit so I still have 30% more to go...
@@Sean_Nalewanyj Haha perfect attitude! 🤣
Sean Nalewanyj The 10% is athlean x
Right?
Bimarsha Guragain Interesting
@@fryPS This comment didn't age well!
This guy needs to be shared and promoted by more people. With all the BS in the fitness industry, it's refreshing to find this channel. I have personally been into fitness for most of my life and so many myths through the years have been debunked. This video hit on many of them
01:10 Consuming protein during the anabolic window.
02:05 Eat big to get big.
02:47 There are certain foods you must eat too gain muscle
03:40 There are certain exercises you must do to gain muscle
04:40 Cardio burns muscle
05:30 Training a muscle once per week isn't enough
06:30 Fasted cardio burns more fat
07:30 Muscle soreness indicates muscle growth
08:32 Injuries stunts growth
09:10 More frequent meals increases metabolism
09:45 meals consumed layer in the night will create more fat
10:30 Squats and deadlifts increases testosterone
11:30 low reps will make muscle grow high reps will define
12:25 BCAA will increase muscle growth
13:55 Intermittent fasting is better than calorie deficit for fat burning
14:54 You have to constantly change your routine in order to maximize muscle gain
16:01 Low carb diet is better for fat burning
17:27 You must avoid alcohol at all
18:50 performing abs exercises is the only thing you need to have clearly defined abs
19:45 You can't gain muscle on a vegan diet.
Legend
Not going to lie, I used to believe in the first myth. The thing is I still do take my post workout shake immediately afterwards, but that's because I train fasted (and I do that so I don't get the bloated feeling while working out).
I think everyone believed that at some point.
The post workout shake can feel refreshing, too
Your so knowledgeable. You should be at more subs than this
You're 😂🤣
Appreciate that man, thanks.
@riley jack Size and knowledge don't have a positive correlation. If you're going by that, then you should only be following Brad Dingleberry.
@riley jack Does a movie director need to look like the movie star they’re directing? Nope. If you have the knowledge it doesn’t mean you need to look a certain way. Plus everyone has a different frame so your argument is stupid
@riley jack tell me. At exactly what point does someone go from skinny to muscular when it comes to bodybuilding?
I think anyone should listen to this, twice, before ever hitting the gym for the first time. Great stuff.
Myth #21: Thomas DeLaure knows what hes talking about
I think he knows what he's talking about. The problem is that he knows he's spreading myths and lies.
@@rivahkillah ya, I bet you're right
Hey at least it looks like he works out unlike that quack Dr. Berg.
mojo mojo dont say this brother
the amount of BS Thomas DeLaur spews is incredible
Sean- thanks for making this video, I wish I would have known all this years ago. So many myths and it causes a lot of stress when you’re starting out
For sure! I was running back home from the gym to get some protein when I didn't have my shake with me lol
feeling blessed that having reliable fitness information source . Your advice has always been helpful to me .
Thanks Sean !!
Sean I have to say, if it was anyone else, it would have been a very boring 22 min video, but your videos go smoothly .. thanks for all the info man
Thanks! Appreciate it.
It's because he's no-bullshit. He just rolls through whatever it is he wants to say, while other guys try to be entertainers.
This guy has made me a believer , he actually tells the TRUTH !!! My first sub to a fitness based channel , and with actual reliable useful content hallelujah 👍
Amazing video Shawn please do another one like this 🙏🏻 (and one that explain the whole how much sets and reps thing)
Sean is the man for the NO BS content
You always set the record straight. I will never understand why people think if you just touch one chocolate all your gains go to waste and fat builds on overnight its absurd and this nonsense needs to stop and ive been saying this for a long time. You always know your stuff!
One of the best Fitness/Bodybuilding video ever!
Whenever I think about giving up ,, or disillusioned at my progress I come back to your vids because I forget that nothing that requires work and dedication happens over night... thx...
5:35 No that’s not true. There have been studies made on this misconception. It is not less effective as long as you equate for volume and sets. So if you do 12 sets once per week instead of 6 sets twice and you lifted about the same volume, it’s not gonna change a thing.
I've watched many videos from you and think all these issues have been covered. But it's always good to review good info. Thanks!
Good video. Answered a number of questions I had wondered about - and looking these things up on the internet gives you so many different answers you end up being totally confused, Very helpful information.
Glad it was helpful!
Again,one of the BEST utube fitness gurus!
I once had a PT try to teach me about "Eating within 30 minute Anabolic Window". I quickly busted the myth by stating food takes 4 - 8 hours to fully digest (as in liquify, not absorb), so the nutrients in your food are only fully available 4 hours minimum after eating.
This dude actually gives the best advice, bullshit free and without complaint about uploading. Props to you Sean, you’ve done it, being very genuine in an industry that isn’t
Great content! Loving the new video style with more pics and videos playing over your voiceover instead of just 99% clips of u talking on your couch
Thanks. I’ll be stepping it up further in a few months and using my own footage rather than stock footage
The excessive eating for mass myth is true. I remember the Navy Seal bodybuilders who ate a ton of food because they already had a huge appetite for their size to begin with. But once my friends stopped training they accumulated lots of fat.
Sean gives great advice. Well explained never boring.
Thanks Sean for taking the time for making this video. Thanks Sean and keep it up man!
This guy deserves more views. Way more. Excellent advice.
Thank you for taking the time to provide this quality video and time stamps.
Thanks Sean. Appreciate the down to earth simple advice that is expressed so clearly. Well done
Thanks, glad you liked it
Excellent video and great info. I really like the myths you picked. Seems like your channel is also following progressive overload as well with a nice steady increase in subs and viewers :p keep up the great work!
I do fasted cardio mid day because it extends the fast and I feel lighter and less hungry after thus allowing me to extend the fast till evening.
If you find it to be a helpful tool for blunting hunger then that's great
Sean Nalewanyj : yes, thanks SN. Down 60 since December, BMI 23.5. My Dexa was 35% when I started, I’m guessing 17 or so now. (Will check soon) Pants went from 38-40 to 32-33. Trying to lose 10 more pounds. Resistance/cardio 4-5x a week. Hitting a wall here though. Any suggestions?
Your videos are spot on. Thanks
this is the most educational fitness video I have ever watched. Thanks for clearing these things up Sean. Keep up the fantastic work!
Great video, especially the diet advice on choosing foods you like that allow you to hit your calorie goals. I use to think I had to choose foods that were “health” even if I didn’t like it, which led to yo yo dieting. Now I just choose the low calorie dense foods I like, making my diet more of a lifestyle.
Thanks Sean! Have a like too for the algorithm.
Hi Sean ,what are problems caused due to not hitting protein goal per day or eating almost only half percent of the required amount every day..Does it slows down results or does it shrinks our body or not build strength...
Very good video. This video is a must for every gym goer. It answers so much..
been following you for close to 6 years man
great job man
Thanks I appreciate the support
Fantastic video.
Thank you for informing and educating
This video should be required viewing for everyone who goes to a gym.
Absolutely amazing information!
Great content as always! You should have more subscribers. Keep up the good work!
You are my favourite fitness influencer Sean ❤️
Holy f I already knew most things. Looks like I also have gained a lot of information from sean without knowing. Thank you sean for coaching me without even telling me. Love you
Myth #13 got most of my attention yet the others helped as well. Thank you for giving us the right literature and information for us people that want to have a healthy and safe life without having to drink crazy ass supplements, etc.
Very informative video as usual , God bless you.
myth six is correct, because most other excerises will incorporate a mix of muscles, leading to muscles being worked despite not being the primary focus, IE shoulder press working your triceps, would be a good reason why you should focus specifically isolating the tricep for a day, because over the course of a week, you will work it repeatedly while doing things like chest, and shoulders
Hey Sean would you do this more video please and thank you.!
At 9:04. 'Weight', not 'height'. I guess, it's a typo there.
I love this guy, keeping it real! and straight to the point greatly appreciated!
Thanks for the info Sean!
Thanks for the information well said .
BCAA's do help tremendously if you are not on a complete nutritious diet. If you already eat healthy then, not so much. When I was in high school, I could never gain any muscle no matter what I tried. Then I started to take amino acid pills and in two months, I went from 116 lbs to 135 lbs. of almost pure muscle...without changing any dietary patterns. So yeah....that was an eye opener.
Yeah he says that for most people who get all their BCAAs through their diet they aren’t needed
Another great video, Sean! Just to clarify some aspects about the "myth" #15. Actually the recent studies are showing the benefits of IF and it's not just about practicality. It's not overpower but it can boost fat loss because of longer periods of low insulin levels, control of blood sugar, improvements in insulin sensitivity, autophagy, maintenance of muscle mass, regulation of hormones like leptin and so on. The problem is that a lot of people think that you can do IF and eat whatever you want without considering calories in vs calories out. Yes, do IF in a surplus and you WILL gain weight. Calories STILL MATTER and IF is not going to open the forever dirty bulking heaven's door.
The point is that IF combined with a structured diet with a caloric deficit will be more effective for fat loss and muscle maintenance than just doing caloric restriction, according not just only by the recent studies, but also from the tons of people that apply IF. I'm not saying that caloric restriction alone doesn't work, but when compared with IF + caloric restriction, the last one offers more benefits in general than just sticking with eating less more frequently for example. I'm currently doing IF 20/4 protocol on a bulk (20h fasted / 4h feeding window) and the results in my body recomposition are noticeable.
Can you link the research you're referring to. Last meta analysis I looked showed no difference between intermittent vs continuous calorie restriction. The second point about anecdotes though I'd only take with a grain of salt. You can find anecdotes of people swearing by every type of training system, diet and supplement out there.
@@Sean_Nalewanyj Sure man. Here are some of the studies.
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis-
www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/
Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
And yes, I agree with you. People claiming that this diet, program or this supp is the holy grail of all are just plain ignorant or are trying to sell some garbage that not works. Even among IF community this still applies haha. For me, it's a great system and a thing that you can adopt for a lifestyle, but it's the only true way? Haha hell no! Keep up the good work man by bringing some light into this nasty thing that the industry fitness has become.
Received a reply from the man himself, but sadly never followed up with any data 😬
You are the best advisor in the whole game
Thanks man
Simple and Precise, I had fallen into many of these myths and wasted a lot of time, thanks for this
Great content as always Sean. 80% of the „Fitness-Gurus“ will hate you for that 😂
Excellent, informative video. Thank you very much. 👊
Thanks!
Nick's Strength and Power @ 2:30????
your pissing off a lot of fitness youtubers bro, they'll be sending out hitmen for you soon.
Some people just want shit that actually works 🤷
Excellent video! Great info! Thanks
Really glad I stumbled on these vids. To me they are what we call in the Marines a “no bullshit assessment”. Big fan, looking forward to signing up for my fitness and eating plan and trying some of the pre workout etc
Your point on alcohol consumption and it's effects on not just the body, but the mind as well, definitely hits home for me. I spent the vast majority of the last 10 years drinking at least 3-4 times a week, sometimes more, and having 6 or more drinks each time. I was tired all the time, foggy brained, sore etc. Well, I'm 30 now, and I made the decision that I can't keep living like that, so, while I will still drink on occasions like work/friend/family functions, I no longer drink regularly, not even on weekends. I also now have been going to the gym regularly since the start of the new year, I eat healthier, I've started reading every night before bed, sleeping better, and I feel 1000x better already.
Not to mention, in the past few months I lost 10 pounds simply from cutting out the alcohol.
I have always had carbs my whole life and always felt full. Being a northeastern Indian, most of my meal consists of rice, boiled leafy vegetable and something fried as side dish. I was wondering if I can build enough muscles to atleast do push ups without hitting my minimum requirement of protein? Protein is expensive and I am still a student so.
Sure. Anything over 50g a day is enough to put muscle on, with exercise. But 135-150g is how much most people can use. Get more lentils and such if you can for extra protein.
Your info is on point. I just subbed. 🤘💪
8 years into fitness, these myths are still golden nuggets, great content
Hey Sean if my boxing coach only wants me to hit my muscles weight lifting once every two weeks, am I going to lose a lot of muscle mass?
I would also add that just because a famous bodybuilder or athlete uses/used a specific workout, exercise or supplement, it does not mean that that is recommended for everyone now. We can save a lot of effort from our modern research.
great content as usual, but why go the same "distracting fancy stock footage" route like thomas de lauer? i loved how you just did straight talking tinto camera before. bring that back. otherwise another great vid
drop sets are also in my experience the only way to effectively use HIIT or LIIT but together ofc. Let's say your max total volume is only divisible by your 80% max or whatever, however many times. And let's just say you're left with a remainder that you only have it in you to reach with lower weight. This may not have a SERIOUS effect but all the little things you do for extra results certainly add up.
I’m presently obese, 32.3 BMI, 243 pounds, eating healthy, lifting, aerobics, losing 14 pounds a month but will slow down weight loss to 1% a week. I’ve gained muscle, lost fat but consume only about 100 grams of protein daily!
Do I increase protein?
Is .8 grams per pound mean present weight or healthy weight?
1:50 Seriously? 0.8 Grams? More like 2 to 3 Grams. 0.8 is the least you need to take in if you don’t work out, and even then it’s too little in my opinion, it should be 1.2 at least.
Mf wants me to eat 400+ grams of protein a day, hell nah just use your common sense
No. Everything over 0,4 grams per pound of bodyweight can be used for building muscle. All the way up to 0,8grams. Everything above that the body will not use.
@@heinzditer7286 I have been bodybuilding for 11 years and have read dozens of scientific books and hundreds of scientific papers. What you are saying is complete and utter nonsense. I have never seen anyone build muscle with so little protein, ever. The fact that some people eat so little protein is usually the reason why they don't build muscle. For example, there were people I trained who trained well enough for beginners, but they just couldn't gain weight. They thought their metabolism was just bad. And as soon as I got them to eat at least 1.2 grams of protein per pound (not kilogram, pound), they started building muscle like it was nothing. Where did you get this misinformation?
It's true that 0,8g seems quite low but unless you're 300lbs 'roided monster you don't need some ridiculous amount of protein. People watch those guys eating 2 steaks and 25 eggs for breakfast and think they must eat in such manner too. But considering those steroided giants' weight and physique, these guys simply MUST eat this much protein, "normal" people don't need to.
@@Alexor715 To quote a study published on Dec 2012 in the *Journal of the International Society of Sports Nutrition:* _For maximal muscle hypertrophy to occur, weightlifters need to consume 1.2-2.0 grams (g). protein kilogram. (kg)-1 and > 44-50 kilocalories (kcal).kg-1 body weight daily [1-9]. This is considerably higher than the recommended dietary allowance (RDA) for protein (currently 0.8 g.kg-1) which meets the needs of 97.5% of all healthy adult Americans not engaged in weightlifting with the intent of gaining muscle mass [8]. Table Table11 summarizes ranges for protein intake for weightlifters based on previous literature reviews._
TH-cam won't let me post a link to the study, but if you want to find it, just search for the following title: _Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training_ by Matthew Stark, Judith Lukaszuk, Aimee Prawitz and Amanda Salacinski - you can find the quote under the section _Protein and calorie intake._
Really concise and fact-packed. Thanks! (Challenge: say "fact-packed" ten times fast.)
Love your vids bro. Your one on 7 ways to tell you're working out properly really got me at the right time. I've gone on a bit of a yt lifting bender and it really helped me measure it all up and realise I'm likely doing enough for me, despite all the signs I might not be. I've been lifting a while, around ten years, but semi consciously maintaining previously, now I'm moving for consistent gains and your guidance has really helped.
In another video he says if you're natty and you want to look big you're going to have to carry between 14 to 16% body fat. That helped me so much because I always look in the mirror and say I need to cut cut cut. He said in the other video if you're a Natty it's one or the other, you can look big or you can look chiseled you can't have them both. Now I know a lot of people on here wouldn't like to hear that but facts are facts and it helped me tremendously!
@@paulthorade6977 aha I watched that my man and ironically it cut me!! I've kidded myself for years I've been like 10ish when really I was prob 13-15 at my lowest. I've put on around a stone since May (up to 10, at 5ft9 - proper ecto) and probably up to around 15-20 now, so am starting to focus on lowering my fat intake to avoid later cardio and possibly calorie stagnation. Glad to see it helped you too, even as a fairly lean dude I definitely needed to hear it, and realise that frankly anywhere near 10% is probably just not a realistic or healthy ambition for me
I'm a truck driver. My day normally starts at 4:30 am. For me to work out I literally have to get up at 3:45 am and get a quick workout in before I get ready to leave for work. My average day including the drive home is 11 - 13 hours. There is no time for a pre workout meal. When I get home at night an evening workout is out of the questions because of normal home life responsibilities. Besides getting another job, any suggestions? Thanks.
This was absolutely lovely
TH-cam should give out special royalties for creators adding the time-stamps in the description. You are the real mvp.
I'm learning a lot from you man. Cheers!
would bcaas be useful if you typically run or do cardio immediately after working out? cardio like hitt on a stairmaster or running 6 to 12 miles in a single run or sprints equating to 3 to 6 miles on a track. the lifting is aimed towards strength and explosive power with minimal sets for hytropophy.
Appreciate your comments on the vegan diet. One minor correction, not all plant foods are lacking in at least one essential amino acids. Soybeans and quinoa (tho that’s mostly a carb source) are two examples of complete plant proteins (tho as you said, individual foods being protein complete isn’t really important as long as you’re getting your protein from various sources)
I just found this older video, so thank you for the no b.s. approach -I'm guilty of a couple. However, with science and gym-bros, 3 years is a long time. I have to ask if you're certain the science for #3 and #17 are up to-date? I recall reading that eggs in particular, with some other choice foods can be anabolic in volume (like 30 eggs per day)? Furthermore, is it not correct that in order to begin burning stored fat, insulin levels in your body must fall below a certain level; therefore lowering carbs to generate ketogenesis can increase fat reduction at an accelerated rate comparatively? It would be great to know your take. Thanks.
Your advice and content is very similar to Jeremy Ethier’s. Both channels have a scientific foundation hence your information and his coincide a lot. I still see, hear & know a lot of people and trainers following the myths you have debunked in the video like a tradition and they try to inculcate these fake philosophies in me too but I just nod my head and only listen to their advice after researching about it thoroughly. I personally don’t use any supplements and mainly focus on the three bullet points: 1. Training 2. Nutrition 3. Sleep and I’m able to see satisfiable progress in the gym. Thanks a lot for the transparency. ❤️✌🏻
4:30. How do I know which exercises minimize joint stress? I'd really like to protect my joints as much as possible.
can you make a video like this for people who's main goal is weight loss 🙏🙏
Do i need to do isolations for the big muscle groups if i am an intermediate?
I think it benefits you if you are a power lifter or bodybuilder. Split squats help with aesthetics and strength. I always do the big lifts first and use isolation as finishers. If you want to improve bench strength...finish with single dumb bell presses. After a few weeks...you will be shocked at how your bench will increase.
Single leg split squats have helped my squat increase and I'm seeing more definition. I think isolation and compound complement each other.
Split squats and dumbell bench arent really isolation, but they are solid exercises
@@shapeloomis9975 What about dumbell flyes?
@@beefcurry728 True. The are more like assistance.
I love you. Used to watch Athlean X but you make things easy to understand.
My sister was supposed to mesure 5"6 and she currently mesures 5"2 she did excessive weight training for track and field ? Maybe it was due to other factors ? I did basketball no weight training and was supposed to mesure 5"8 and I mesure 5"9
id like you to research fasted training again, ive seen some great results using IF with training and my workouts only happen fasted i feel so much better than having something in the stomach.
MineStyler If you physically feel better then that’s fine. All I’m saying is that it doesn’t lead to increased fat loss in comparison to fed training when total daily calories are equated
@@Sean_Nalewanyj well yes thats true, but some indicate that HGH promotes more fat loss and its one of the hormones thats being produced while/after training fasted
@@ThugFightsBmx the hormone effect is negligible at best
KocheroLifts small changes make big differences
@@ThugFightsBmx not enough for me to train starved and exhausted and get hurt. If it makes you feel good, more power to you.
Is it better to do once a wk at high volume or multiple times at low volume
As a guy with slow metabolism I can tell you that increasing meal frequency and reducing volume will result in significant weight loss. It made sense to me so I tried it years ago and lost like 40 lbs in a month. One of my daily meals was a McDonald's McChicken. So it's not like I was eating lean chicken and broccoli all day long.
Thank you sean
Correct me if I'm wrong but through personal experience I've found intermittent fasting can most definitely do what it is said to do, BUT only IF you manage to burn all of the condensed calories from the meals being pushed closer together. I intermittent fast on my every other day; on the days I train (allowing 48 hrs, that I wish wasn't necessary, to recover before the next session) and I bulk without fast on the days inbetween, that of which I am resting.
Hands down the Most Informative Video I've watched, Answered like 90% of all the shit I've been wondering about lmfao
14:52, arnold is crying from the distance😂😂😂😂
Literally the first thing I thought about ahahah
Ahahah yeah back then they had a lot less knowledge on the stuff
When you realize the things that matter most are the basic fundamentals (Intense Training with enough volume, small caloric surplus, 7+ Hours of sleep per night, 1.25g of Protein per lb of LBM, enough water)
1.25g per pound is a little excessive if you ask me. 1g would be enough.