Since this video came out, I've lost 27 pounds. Thanks for all your educational videos, Flow High!

Down 41 pounds now!

no problem 👍

Glad you find the content helpful 👍

no problem

no problem 👍

cheers 👍

glad to hear it 👍

That's awesome, great to hear 👍

cheers 👍

Interesting idea. I will consider it for a future video 👍

no problem

no problem

Yes, I think what your saying makes sense regarding endurance performance. You certainly adapt, and can tolerate higher training loads over time. however, energy compensation is referring to decreases in total daily calorie burned, not energy in the sense of the ability to perform at a high level

@@FlowHighPerformance1 I'm saying not decreasing total daily calorie burned is also result of the same adaptation. Ie. inverse interpretation of the data in the study could be "the participants were not sufficiently trained enough for their total daily energy to not be constrained by high exercise expenditure". ie. untrained person 1 + 5 hr exercise at 5 mets = dead asleep for the other 19 hours --> less NEAT --> constrained trained person 2 + 5 hr exercise at 5 mets = feel nothing, regular activity for the other 19 hours --> same NEAT --> not constrained Another way to put it: the subjects in the study showed constrained total daily energy at approximately 2600 calories. world tour cyclist training week = 3000 calories a day from physical activity. Everything else could be 2300 calories a day. There is no possible way to constrain 2300 + 3000 = 5300 calories a day back to the 2600 calories seen in the study, even if the athletes somehow got cryo-frozen to spend 0 calories during non-exercise, it would still not be possible to constrain it to the 2600 calories seen in the study. There is no possible reduction of NEAT that can compensate for that training volume. Maybe they'd reduce NEAT and that 5300 calories become 4300 calories. Thus my point is: the constraint itself can also be trained, in fact from the very same endurance training that increases energy output. I understand it's a nitpick, sorry for that!

thanks for the suggestion, I will check that channel out

Yes, animated videos can really help people to understand the complex topic more than simply talking head or diagrams. We can show the process.

mindset in relation to what? Improving exercise habits, improving diet adherence?

@@FlowHighPerformance1 Improving Diet adherence and making better choices. I think a lot of people with a lot of weight to lose, including myself see "dieting" as a chore to get through in order to have a lean body, if that makes sense.

​@@stephaniemyres8879read "the now habit book " exersice is a keystone habit it changes what you eat how much you sleep and your mood

I understand. I am currently working on a video on 'intuitive eating', which is the idea of eating in accordance with biological hunger & satiety - as opposed to following a diet plan. I also plan on making some videos about sustainable diet/exercise habits and behaviours

@@FlowHighPerformance1 Thank you! Those ideas sound like great topics to cover. I appreciate your response!

it is not essential to get sore after every session. Although, if you never get sore, it might be that you could push a little harder. check out this video for more info kzfaq.info/get/bejne/pL5ihNecvsqYYqM.html

@@FlowHighPerformance1 thank you and happy Australia Day to you.

if you are over 20% BF as a male, you would probably want to eat in a calorie deficit to reduce total bodyweight. A high protein, high carb, low fat diet is completely fine, as long as you are still eating in a deficit. You would want to get the minimal fat intake for health though - around 0.5g / kg / day 👍

Yes, you can still retain a high degree of muscle mass without a very high protein diet. Resistance training is the highest priority for muscle retention 👍

there is surprisingly little evidence for this. Check out this video for more info kzfaq.info/get/bejne/gdFygqWbtJ2tlp8.html

Don't know much about this, but I may make a video at some point once I learn more

It doesn't seem to matter much. Total weekly volume is most important. Although doing 60 total sets in one session might take a lot of time and effort

@@FlowHighPerformance1 Good to know, time isn't really an issue. It' just nice to know that total volume per session doesn't matter much when tweeking my routine, makes it more managable to hit the desired weekly volume that way.

You can do either. Just make sure to input the correct food state (raw or cooked) version into your food tracking app. If you weigh the cooked version, but use the raw version on your software, the calories & macros will be incorrect 👍

Not that there is no point, but there is diminishing returns. You might be better off spending on of those hours doing something else productive. 15k steps is plenty if you diet is on point 👍

@@FlowHighPerformance1 Many thanks for your reply. I already spend around an hour and ten minutes daily six days a week lifting weights. I find if I don't do the extra 10k I would just be sitting around doing nothing. Would you say in that case the extra 10k it is in fact more beneficial? Or would you say extending the weight training session or incorporating sprints (hiit) into my day would be better? I also find doing my zone 2 25k walk has lead to being able to maintain muscle mass, not only that but a good amount of muscle built combined with weights. As I've heard sprinting (hiit) can lead to some muscle loss.

This depends on many factors. In general, I prefer to keep sessions 60min or less, otherwise energy and motivation tends to drop off too much

@@FlowHighPerformance1 Awesome, thanks for the help. Keep it going man you are making one of the greatest content I've ever seen on this topics

yes, eating fewer calories does have compensatory effects on energy expenditure, appetite regulation etc., which influences the energy balance equation. However, a decrease in calorie intake, is a true decrease in calorie INTAKE. I was comparing this to exercise, which doesn't directly contribute all energy burned to total daily energy expenditure via energy compensation

@@FlowHighPerformance1 oooh, I get it now) thanks for clarifying!

Yes, if you are performing resistance training. However, it will only be very small loses in bodyfat % unless you are a complete beginner