So fed up of the David Goggins mentality, it’s crazy. Mark your common sense and down to earth attitude when it comes to fitness are a a well needed voice.

Mark, you are a rare voice of common sense, thank you! And well done on all you've achieved so far, in your own way.

"Stupidity killed my gains, not cardio". I'm gonna start saying that more often. 😂

You're the only fitness youtuber I still watch because you're so realistic, down to earth, and most importantly your mental approach is so healthy.

Hi Mark (and Jenna)! I can't describe how motivational your channel has been for me. I started running 3 months ago because of you and just ran my first 5k without stopping like 10 minutes ago. I'm a 24 year old woman, so maybe not your exact target audience, but I find that your channel makes fitness much more approachable than some of the other fitness influencers that are closer to my demographic 😅 Thank you so much!

This video getting a lot of love for the Bill Hicks clip - so I'll pin this here as a place to show the man some love! 🙏

Understanding exactly how many calories you are burning simply by existing is an absolute key. I’ve lost a lot of weight in the past year and I was actually eating less than my basic metabolism when I started (it was about 2200 a day back then). All cardio work went straight to weight loss. As I lost weight and approached my goal, my metabolism burned fewer calories. I tried to maintain the same caloric intake. I was also more fit so I could burn more calories working out because I could work out longer and/or more intensely. My Apple Watch and health app helped me to figure out this key idea. Another thing I discovered was Mark Lewis on KZfaq. You really helped me get and keep the right perspective. I lost almost 100 lbs and didn’t lose any muscle mass because I was also lifting. Thanks for the inspiration!

Thanks for posting this, I have been watching your videos for a while. it’s so refreshing to see a fitness KZfaqr that is genuine, and is not trying to sell something unhealthy or inadvertently putting people down that aren’t at your level

Jesus, Mark, seriously. A team of 15 people at Discovery couldn't put out the high quality production you just did! (And usually do.) Your back lighting was perfect, btw, along with the obvious superior editing and comical clip inserts. Just fantastic. ( In other news, this 61 year old female just 'broke' my elusive 35 minute 5K on Sunday. I'm so proud, haha. Googled it - so we know this will be true - turns out I 'run' the pace of a 35-40 year old female. I'll take that - true or not. )

I have NOT pinned the original comment because I know how brutal that response can be and I'm feeling charitable. But the points made in the comment do need addressing so I am pinning this so it gets covered: @NAMEREMOVED I love your videos keep it up but you are really giving people a false sense of hope with your videos. You would never be able to achieve your physique or level of athleticism with out taking testosterone. You really should make that a disclaimer in all your videos. @MarkLewisfitness This is the most stupid thing I have seen on the internet in a while - and I spend a lot of time on here so that's going some. Here's why you comment is ridiculous... a) I go to HUGE lengths to explain in EVERY video that trying to copy ANYONE is daft. Trying to copy me is even more daft because I have no idea what I'm doing anyway. I could not be clearer that I promote MOTIVATION not EMULATION. b) NONE of my videos show people how to be me. They don't even tell people what to do to be them! All I do is point out things I have experienced. Let's take this one as an example - 5 myths. Cardio does't kill all your gains, people on the net are often stupid, you don't have to go balls out all the time to get results, etc - what ON EARTH has my medication got to do with ANY of those??? I could be sat here shooting up heroin and STILL those points would be 100% valid. c) I went from 350lbs of fat lump to running sub 20 min 5ks without ANY TRT.....since I started I have gotten fractionaly quicker as I would expect anyway. You really think I'm an example of what can't be done unless you're on drugs?????? Is sub 20min 5k not good enough?? The level of TRT dose, I take is sufficient to provide me with improved mental health, and very little in addition. In fact, if you want me to prove that, stick £10,000 on the table - pick any physical activity I do today and I will guarantee you that I will come off of my medication for six months and set a PB in that physical activity in six months time. At which point that £10,000 goes to a charity of my choice. Up for that? d) Most people watching me are not idiots - they get that the idea is laugh and get motivated then get after your own goals. It's why I get emails every day from little old ladies on the other side of the world who are now going to go out and have a walk around the park with the dog because they want to get in better shape and want to thank me for prompting them to do so. Do you really think they care what my medications are???? e) I have done videos on TRT - they exist on here in a playlist for anybody to see and comment upon. At this stage I really feel anyone asking for a disclaimer about my personal medication protocol to go on every video has missed the entire point of my KZfaq channel. I cannot make it any clearer that the purpose is entertainment and motivation of everybody. If there are a few people who are completely unable to see past an obsessive desire to do nothing other than try and be like me, I just can't help them. I'm afraid, they are simply going to have to suffer. If I sit here and start giving thought to the fact they have may have watched, for example, my race against the nine-year-old Parkrun champion, and come away from it thinking "yeah, but steroids" - I will give up entirely. In fact, I will add a disclaimer to all videos going forward - it will be this. If you are unable to watch my content, which is designed to entertain and motivate you, without fixating on how I specifically look like I do...... Go watch something else.

I don't think the youth of today will get the significance of the George W Bush clip

I'm so glad i started my fitness journey and I'm so thankful for fitness youtubers that genuinely want to help others by sharing their experiences and knowledge

Good chat. The calorie part reminds me of my not doing stuff to improve theory. If you want to lose weight, don’t over eat, if you want save money, don’t over spend. A lot can be achieved by the things you don’t do.

Part of the problem, particularly in the "influencer" space, is the short-termism of instant gains, losses, wins and results. Understanding that, to be good at (almost) anything, requires long-term commitment and consistency makes it easier to commit to the work that improvement requires. My run coach's favourite phrase "love the grind" is one of the main reasons I wanted her coaching - no selling a magic process, just working hard and smart.

I’m definitely into fitness and diet, but I come here hoping for humor and I’m never let down. The life and health info is thoughtful, useful, applicable and on point. And I get a good (really good) laugh every video. If the fitness focus grows tired, perhaps stand up comedy? Seriously, please keep doing what you’re doing.

The whole World needs way more of Mark’s outlook on everything. My man is serious about his business, but not so much that he’s become delusional. ❤ the content Mark.

I'm 44, and not in terrible shape. If I give anywhere near 110% in the weights room, I'm so fatigued I won't be able to train for a week. It's taken me this long to realise, it doesn't matter if you call it over training or under recovering, it's what I've been doing and it's no fun.

It’s just so rounded - that’s why I subscribe literally wait for my next episode. Love the mindset off “waking up in a deficit” - it’s like ‘gaining lightness’ rather than losing weight - small words but positive thinking. Great re-levelling episode!

Mark, great to see how you have evolved not only physically but most importantly mentally in your journey. It’s refreshing to see that it’s not necessary to marry to an idea forever, maybe that particular idea or mindset was the best thing for you at the point in your life but if you are curious enough to explore you will realize whether you are missing out or even that are others ways to do things that you won’t think was possible. Brilliant video! I take this one with me as a tool for my own journey, I’m 42yo and I’m pretty sure a lot of us are getting a great deal of motivation & inspiration for our own journeys, pls keep doing what U ‘re doing. God bless U!

Great video Mark. Down to Earth conversations about fitness are far and few inbetween. You good sir, are a breath of fresh air. Keep up the quality work!

I have used your videos to push myself harder than last time in the gym and I have improved my fitness as a result but also teaching myself that sometimes you just have to not kill your self and just spend some time just in zone 2 to make improvements. Here is where I saw that slow training gives fast results. Thanks for the videos and the time you take on them to make them the best they can be. They are appreciated.

Thank you for another excellent video. Your channel has helped me transition from being a fit-bc-I-made-it-my-whole-lifer to a much more balanced and above average fitness life while juggling full time work and parenthood-I can heartily empathize with the paradox of looking like I’m gonna get violent after just making a PR. Having much more fun fitting in events with friends and family, slowing down to cross the finish line with them and enjoying a new best average pace or PR lift in training. Glad your channel is getting more traction!

“Stupidity killed my gains, not cardio” I love your videos haha 😂

Mark, with my pathetic short attention span, I rarely watch these vids to the end but I’ve made an exception with yours. No BS, no filler, just good life experience. And funny to boot. Great stuff, fella.

I feel compelled to add a 6th fitness myth to your list, as you introduced it in your video, when you said that at 60 you wouldn't be in as good a shape as you are now. I've had a journey similar to yours, having piled on weight from my mid-30s until I hit 116kg (at just 5'9"). I decided to reverse that in my 50s and at now 63 (and 72kg), I am the fastest (on my bike), and strongest (in the gym) that I have ever been and continue seeing noticeable improvements year-on-year. If I had ever been an elite athlete training to my genetic potential that wouldn't have been possible. But for those of us Mr Averages seeking only to keep moving forward, applying sensible levels of consistency and progressive overload, and enjoying the work for its own sake, there's no reason why we can't continue making gains into our 60s and beyond.

this is the best channel ever, as a fellow tall guy, I hated being lanky in my teens, so I quitted triathlon, now 20kg heavier I am taking it back step by step and also keeping the strength training going, thanks for the inspiration and the info big man!!

I've pretty much arrived at the same conclusions as you. Getting the "urgency" out of excercising has been such a good thing for me. I've even stopped timing my runs and mostly just run for as long as it feels good. I'll run backwards, sideways and do skaters and such along the way. Other runners must think I'm a lunatic. It's just very freeing. Same approach in the gym, I don't track anything or even have a program to follow. I've been burnt out or injured too many times from overdoing it. Now it feels more like playing, just like a child. I think Goggins mentality has its place and I enter that space sometimes, but it's no way to live

I watch your videos from time to time and I'm always surprised and so glad to hear such sensible, *human* advice and experience!

Absolutely loved this... On my fitness journey this is resonates perfectly right now, and I fully appreciated the humour - thanks for putting it together and sharing 👏

I hate cardio (I do just enough to be healthy) but I still had to subscribe to this channel after watching this. Such a refreshing, reasoned and encouraging take on fitness.

I learning the intensity lesson quite slowly. In my 40s now and still don't understand how people can cross a finish line and not fall over in pain. I now am going to be ruining a Turkey Trot in about 10 days in my neighborhood, and I worry I may be to competitive for the mothers pushing strollers.

Trying to stay motivated and healthy, while keeping an excercise routine with (very soon) two children makes me see A LOT of crap on youtube. Everyone getting up at 5 am. to be the best they can. This was great, especially on self improvement. I think about these things a lot, but to see and hear you speak about it makes a big difference! Thank you!

In a social media world absolutely riddled with 🔔 ends, it is so refreshing to see that there are still genuinely good guys, liked your page for a few years now and it’s cos you are probably one of the most relatable normal guys on tinternet to normal people just trying to be fit and healthy , keep it going Mark

Staying fit isn’t difficult it’s only made difficult by over engineering it to a point people won’t bother . Good informative information Mark well worth listening to , I’ve trained all my life and I believe that training is the most important thing you can do as well as diet no pills or potions just good clean food. Well done Mark I’m all subbed up .

Great information, delivered in a relatable, entertaining way. Many thanks- this channel definitely becoming a firm favourite

This is the best video you have ever made. Real life altering advice that is rarely communicated by any of the other voices on this platform. Great job!

Hi Mark, love your content, your vids are always entertaining and super motivating! I'm 29 and started running about two years ago. Just finished my first race, I chose a trail half marathon with about 1500feet or 450ms in elevation gain, and even though I did a sprint finish my general approach is more like your wife's, I want to enjoy my runs and did so for the race as well. Signed up for a 50k next April and will rewatch your ultra videos to give me a motivational boost whenever I'll need one. Greetings from Germany

Mark, enjoy the channel and your approach to fitness and “influencing”! A quick note on gear: when I first started running (in my young 20’s), I started with a cheap $10 stopwatch. I used that watch for a few years as I built up from 5K runs up to and including my first full marathon. After that, I bought a $50 “Running” watch, which could track each mile, but I still only really used the stop watch for the entire run. So, to your point on gear, you don’t need anything that fancy, especially when just getting started on something. The more important thing is to just start doing that thing!

Mark, great as usual and probably underselling yourself in terms of levels of expertise!.. you have probably gained more knowledge and demonstrate it through your videos than most self proclaimed experts on youtube, mainly by learning by mistakes and literally doing the miles to find out. Great thing is it is all documented here in a light hearted way and you even call yourself out when taking it too seriously... after all, the mantra is about being above average. BTW the gadgets are essential!!

Mark, you need to know that any time I open KZfaq and see a new video from you it’s the first thing I click, keep the content coming and thank you for the honesty 💪🏻

“Stupidity killed my gainz- not cardio” so true lol

Another great video where you talk basic common sense that sadly isn't very common these days. I do particularly like your ways of explaining things (epsecdially the hole digging piece) as it makes things seem painfully obvious. Also really great to see one of my photos in one of your videos (3:24 on the bike) so thanks for that 🙂

One of your early subscribers that doesn't comment often. Nice to see in this day & age how intelligence, effort and insightful writing still triumph over vapid bling. Another quality video Mark.

Whilst not essential, I'd argue basic gadgetry - pedometer, heart rate tracker, etc - makes a MASSIVE difference, especially for a beginner starting off trying to lose weight or improve fitness. If you can't measure it you can't manage it etc etc. Having said that, after a significant period of improvement, I've dispensed with the gadgetry as I feel it let's me enjoy exercise more, and not get too hung up on the next miniscule improvement I can make (which doesn't actually matter all that much). Great video as always, Mark and Jen 👍

So glad your videos randomly popped up on my feed. This is by far the best fitness content on KZfaq.

This popped up in my feed, happy I took some time to watch. Well done.

What a rare channel this is. Thanks for your honesty. Production is great. Dry humour is bang on. Entertaining!

Down to almost the last minute before the pond-podium clip. Was starting to panic :) Love your no-nonsense down-to-earth attitude, man!

This is great advice! As we are constantly bombarded with someone else expectations on social media, it is very important to keep believing in your own journey. Thanks, Mark, for your content!

Hey Mark. Your content is so refreshing, funny, and true, all at the same time. Pure Gold! PS: @ 4:37 "Aggressively beating this imaginary Opposition" - That is a fantastic quote... I'm stealing it! 😆. Thanks for sharing.

I love these videos - informative and funny. Keep up the great works!

I love the humour in your videos, a reminder the fitness can and should be a fun journey.

Mark, I love your transparency. You give us permission to do experimenting for ourselves, and I think that's pretty invaluable.

A genuine gentleman.........and excellent observations. The world needs more people with your work ethic. Bravo

Loved the Hicks reference. Mind went instantly there with the "anti marketing dollar", but didn't think anyone else would catch it

Duck pond podium will never get old. Another banger video. Keep them coming.

Been following you for sometime now. Great example to all, always entertaining, funny and honest. And always ready to have a go. I wish you and your beautiful family all the very best. Keep up the great work, keep fighting.

Great content Mark, love the ‘Gibson’ too 👍

Great video as per usual, and a warm fuzzy feeling from the Bill Hicks reference. Absolute legend.

The speed walking clip will never not be funny 😂

Dude, I love your content, thanks for keeping the voice of reason going on KZfaq! 💪🙌

Another great one, thanks Mark for your humor and insight!

Been watching your videos for a while now. I enjoy your content brotha! Much love from Florida

The digging the hole analogy struck a chord with me. I spend a lot of time doing dreary low heart rate runs that don’t excite me, just to be able to consume calories. It can be done occasionally, but it turns out to become a daily. I will focus more on racing, intervals, etc… stuff that excites me. Btw, 1.92m tall, 105kg (coming from 170kg) and looking every bit an ape with a banana as you do with my acoustic. I can relate. Except I’m not so damn old 😂

Great reminders. Thanks so much!

Great vid..😂, laughter & good information. Keep it coming!

Hey Mark, you're on the fly programming and training is actually the best way, in my opinion, because you have 100% flexibilty in how you train and when, based on how you feel etc. so overtraining can be avoided and recovery is encouraged. Just completed my first Hyrox in Paris, thoroughly enjoyed it :-)

Im doing the RP Hypertrophy app and Ive found it to be great. Before this Id work out way too much and be so sore that I couldnt workout for a week or more and just get demotivated to workout at all. While Im getting sore with this, its not so terrible that I cant continue the program. Im taking my time and doing a 6 month challenge to myself to keep this up and get back in the shape I need to be in. Love the videos!

really appreciate the nuance here, thanks for this

I've watched you for a few years now Mark and you have been (hate to use the term) an influence on me. I still have an enormous amount of improvement I need to make, but you and your family have definitely been a motivational force for me and I do appreciate that! What made me comment on this particular video (and none of the dozens I have greedily digested lurking in the dark), was what your summarising points were. You're completely correct - everything is on you: nobody can take away your body, or what is in your head - the only things that you truly have are your body and mind. Look after them both - they work hand in hand.

This video is absolutely superb. Its everything I've been looking for and hoping to hear. Legend!

I am in my 40ies, doing more or less sports since my late teenage years. I rarely consistently stuck with a training regime because I often just overdid it and after 1.5 to 2 months I had no enthusiasm left - and therefore stopped doing what I was doing for several months again. It only happened about 5 years ago, when I started to look deeper into how to build long-lasting habits that it is ok to just do ok. Have fun, try to enjoy it - even if you dont feel like it, just invest 5 minutes into it (a timeframe which is really easy to achieve) - and most often I then do a 30 minutes training interval. in the end it will bring you farther than always trying to max out your performance. I just wish I would have known earlier. It is great to see someone with your reach to talk about this, especially in the context of sports. Thanks!

I love the honesty and common sense in this video. It’s so introspective and positive. The wholesome nature of this perspective is applicable to all people getting into athletics and those simply on their fitness journey. Thanks Mark for making people feel better and making them smarter.

It's crazy how self-objective you are. Most people, no matter how smart they are, have some kind of notable cap on logic. I enjoy your opinions because I can believe them because the logic is sound ( as far as I can tell).

Hi Mark, thanks for taking the time to share your thoughts and opinions. You are on the money when you state that there are a lot of people on social media, who for one reason or another - usually kerching, as you stated - start to believe their own publicity. I have found inspiration online, but agree that we have to apply common sense and be a little leery of what is being offered and by whom. Love the toilet cleaner analogy, btw. I'd just add that many of the individuals touting their thing online are probably not going to hold down that shift in the shithouse.

Love the fact you reference science at the end. Great touch. Touché

Great video. I like the editing on this one and ofc the content. You've been an inspiration to continue my journey from couch potato to ... well slightly above average.

Excellent as always and many happy returns for your 50th🎉

Good video Mark, always enjoy your content. In particular I liked your invention of the word associationship @10:03. 😂

Thanks for your honesty about the social media engine.

Mark love the graphics! Great story telling!

You had me at the GWB clip!!😂😂 lol!! Brilliant!!

The scene at 4.5 minutes reminds me of my Red Cross lifeguard certification test (1967 in the U.S.). We had to do that! Jump off into the deep end of a swimming pool, sink to the bottom, push off at an angle, bob up to the surface and repeat until you were at the opposite end of the pool! Crap!! I failed the first time and had the stupidity to try it again. The trick is to let most of the air out to let yourself sink. If you don't do that, you hang in the middle of the water and ....die I guess. Very cool channel Mark.

Heavilllyyyy underrraattteed channel!!! Absolutely love this man!😂

Really great advice, hard won from experience coupled with a lot of introspection and thought! That's all too rare in the YT fitness video selection, and based on my own experience and thinking, I'd say your points are right on brother! On the matter of keeping food intake balanced with exercise, I offer my own two bits: Some of us, I'd be one of them, are strongly limited by financial constraints. I have five other mouths to feed on a very tight budget, and since food is money, I therefore can't afford to overdo it on exercise. I've therefore set myself some acceptable minimum-maximum goals for exercise activity calorie burn that keep my food expenditures from being too high and yet keep me pretty fit, well above average, both aerobically and in resistance-strength. Although many aren't nearly so constrained financially, I do wonder whether they might not be able to think of better ways to use their surplus of money, perhaps to help feed people who don't even have enough to afford a healthy diet without doing any exercising, or if they're not charity-inclined, then to spend some money on other important aspects of personal development-health such as in the mental and psychological areas. For me, it just makes sense to maximize your bang for buck on taking care of yourself so that you can then help others a bit.

This channel is absolute Gold. I’m striving to be like Mark when I’m his age.

I've been on my journey for about nine months now and I have discovered a few of your points myself. Great video, thanks

Great video! Love the Bill Hicks clip!

The 110% thing is something I still struggle with, and glad I'm not alone. Something in my mind almost feels some sort of guilt if I have an easy session! I discovered your channel recently and am loving your videos. Amazing channel!

Great vid Mate, BTW your content is very inspirational too, you doing a good job to positively influence people to do exercises, take care.

Mark! Stumbled on ur vids today. Awsome! Clear AND helpful. Saw goggins video these days AND you're takes on fitness, at least for me, are a little bit More unselfish 🤔. Does everything has to be a battle? Ir example with ir wife says it all. Gracias! Cheers from argentina!

Brilliant video, very articulate, to the point and a decent amount of comedy. Bravo

Excellent! Very succinct and spot on. Thanks

A really interesting point for me you said about holding the status quo with your fitness, i struggle with these feelings i torture myself about missing workouts, things that shift my focus from workouts.... and yet im probably not going to get any fitter or more in shape than i'am.

Excellent and honest video Mark..thank you for posting 👍

clicked on you for the first time, great video that double sold me with the Bill Hicks reference!!

I think the diet part and just eating less is wildly underrated. 100% agree

Yes I was waiting for the duck pond! Another excellent video 👍🏻

Great video. Thanks Mark. RIP Bill Hicks!

Subbed for the Bill Hicks reference alone. Excellent video mate.