9 Strategies to SHED FAT and Achieve a Lean Physique Without Calorie Counting

9 Strategies to SHED FAT and Achieve a Lean Physique Without Calorie Counting | Mind Pump 1907

Рет қаралды 211,223

Күн бұрын

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00:00 Intro
01:25 The guy's personal experiences with counting calories. (3:00)
06:00 Calories matter! (7:37)
06:48 The troubles with counting calories. (8:23)
07:55 When did they make the switch with their clients? (9:29)
Nine Ways to Get Lean Without Counting Calories.
11:00 1 - Eat protein first. (13:29)
15:58 2 - Avoid heavily processed foods. (16:36)
19:09 3 - Add healthy food vs. take foods away. (19:49)
22:35 4 - Aim for 1/2 to 1-gallon water a day. (23:15)
26:00 5 - Eat without distraction. (26:40)
28:33 6 - Don’t have fluids while you eat. (29:13)
30:36 7 - Create barriers between you and trigger foods. (31:16)
35:00 8 - Think “self-care.” (35:46)
38:00 9 - Don’t eat past 6 pm. (38:38)
Related Links/Products Mentioned
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Mind Pump 1220: The 4 Best Sources Of Protein
mindpumppodcast.com/1220-the-...
Protein and satiety - ScienceDirect
www.sciencedirect.com/science...
NIH study finds heavily processed foods cause overeating and weight gain
www.nih.gov/news-events/news-...
Distracted eating may add to weight gain - Harvard Health
www.health.harvard.edu/blog/d...
The Key to Fitness Success is Self-Love - Mind Pump Blog
www.mindpumpmedia.com/blog/th...
ON THE CLOCK Want to lose weight? Don’t eat dinner after 6pm, new study reveals
www.the-sun.com/lifestyle/967...
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Пікірлер: 333

@paulbenham12 Жыл бұрын

The small tip that helped me change my mindset was " I GET to work out " not " I HAVE TO work out " turned it from a chore to a reward. Love the content guy, true inspiration 👏 BIG fan from New Zealand

@asiasimmons9995 Жыл бұрын

Great comment! I totally agree. I’ve been amazed at how much I look forward to training. And I’ve just got a barbell, a set of dumbbells and an adjustable kettlebell in my living room. Lol.

@MichaelB2L Жыл бұрын

Yeah man! 🧠 💪🏻

@enjoyer6201 Жыл бұрын

I’ve reported your comment to KZfaq…. For making too much sense.

@bzebra2623 Жыл бұрын

I replaced it with "I deserve a workout". Won't let my family stop me.

@alreadyforgiven7849 Жыл бұрын

Same here. I make it an entire experience

@Phyzeke Жыл бұрын

As a Trainer it is so refreshing to find a community that is preaching what really works and isn’t going for catchy titles or unique exercises to pull views! Love the content!

@lawrenceberny4490 Жыл бұрын

Hey since your a trainer can you answer this question what’s a good rest time for steps with lowers reps higher weight between 3-6 range.one more do I higher the sets to make up for lack of volume… appreciate it

@Nuggetman632 Жыл бұрын

As your a traineraby you can help me. Are protein yougart and puddings a good or bad idea

@katie405 Жыл бұрын

Mind pump always does it! Everytime I'm trying to figure something out , they come out with the answer to my problems!😃

@mitchell9782 Жыл бұрын

You too!

@amauryMW3 Жыл бұрын

Hope y’all are still doing this 40 years down the road. I need my kids to listen and learn to have a healthy life style too.

@jonwick5824 Жыл бұрын

The point made by Justin is so underrated and it's never talked about: eating too fast. Slowing down and giving the body a second to process what's going on gives you a chance to feel full when you truly are full.

@jordanmchighlander9365 Жыл бұрын

I've noticed that too. I eat slower now than when I was younger and tend to stop eating before getting super full.

@njcruickshank6974 7 ай бұрын

A brilliant point by Justin✔️

@jacintatate Жыл бұрын

I really like what Adam said about consuming a protein with every meal INCLUDING snacks!!! I never thought to do this but its so simple and effective. Whenever Im in the mood for a piece of chocolate, grapes and chips I will consume beef jerkey and something like ham with them! Thanks guys, keep doing what your doing. : )

@11spitdms Жыл бұрын

I scrolled down to write a very similar comment, I struggle with that myself.

@MelissaLona Жыл бұрын

I’m trying to bulk but with like a 200 calorie surplus. I’m eating good like not high fat foods but I’m really focusing on having protein with every meal including snacks. I think previously, my biggest issue was no matter how much I was eating, I wasn’t getting enough protein. Everything I eat must have protein.

@newjak10 Жыл бұрын

Smart to eat protein with every meal but adding a piece of ham with your chocolates might miss the point. Sweet potato with some chicken, fish and some brown rice, lean beef with some pasta salad. Ham and chocolates ? Really.

@jacintatate Жыл бұрын

@@newjak10 Ok maybe that wasn't the best example to useXD lol, but there is no harm munching on a chicken schnitzel while watching tv. Or rolling up some ham and salami and eating that instead of grabbing for a pack of chips. Im making the comparison that you can consume protein outside of a main meal. Rice and fish, lean beef and pasta are whatId consider a main meal.

@marcwente8943 Жыл бұрын

just came across your podcasts and loving them and this video is an absolute gold. it's so difficult to keep people's attention once you start mentioning counting calories or tracking macros. Most just don't want to do it. and you can come at me and tell me they don't have their priorities straight or they don't want it enough etc. etc. but that's the reality of things. this list is so freaking easy to implement and useful. #8 was definitely the best tip - creating a sustainable winning mindset, helping people see long term and shifting their mindset about dieting and working out. Love yourself to take care of yourself and the people around you.

@thechickenwhoflew Жыл бұрын

These three guys are the heroes we need in the fitness industry 😊

@romx1000 Жыл бұрын

한국인ㄷㄷ

@thechickenwhoflew Жыл бұрын

@@romx1000 ㅋㅋㅋ 아니요, 외국인 ~

@user-mk1gr3ch1s Жыл бұрын

안녕 👋

@eatsleepgame8427 Жыл бұрын

Hello 😂

@user-mk1gr3ch1s Жыл бұрын

@@thechickenwhoflew 잘하네~

@Finniy88 Жыл бұрын

This was just the episode I needed to hear! Getting my nutrition into check has been an uphill battle, but I’m not quitting. Thanks for the tips fellas. Keep the info coming, it’s life changing.

@astrid_fit_ Жыл бұрын

This is exactly what I am teaching myself now to get away from tracking and it does feel robotic but now i can get in shape without having the scale by my side

@sydneys4792 Жыл бұрын

Thank you for opening my mind to weightlifting and fueling my body for strength. I was set in my ways of counting calories and running and I’m moving this new approach to fitness!

@ShezanSaleemakaJOG Жыл бұрын

So far I've lost 33 lbs and i started listening to your podcast recently around 2 months ago and I only wished I had found this long time ago. Just by listening to Podcast's guidelines I've made significant improvement to my fitness and I'm confident that I'm on right track to do even better.

@Don-jh3fz Жыл бұрын

How long did it take you? What have you implemented from their advice that has helped you lose weight?

@ShezanSaleemakaJOG Жыл бұрын

@@Don-jh3fz so far 3 months in total. Initially i started with Kettlebell and basic diet control for a month and a lot of walking now for past two months weight training and at least 5k to 8k steps a day. Then I came across their Podcast. I had already bought adjustable dumbells and a bench to workout at home. The biggest thing I took away from their podcast is the importance of weight training and how it boosts your metabolism for long term fay loss goal. i have done weight loss transformation in past as well losing as much 80lbs in 6 months. But it all came back over the course of 4-6 years. I picked up importance of calories and how they shouldn't be low which I was totally wrong about before. Overall they're destroying all the myths that have been fed to us for a long time.

@AP-vo2mp Жыл бұрын

I cut out sugary drinks on August 1st. I drank more water and my skin improved. I lost a little weight and noticed I wasn't always getting hungry between meals. It does help! In the beginning of September I started watching Mind Pump. I started training 5 times a week and trying to get my appetite back up while fueling myself appropriately by adding more protein to my diet. This week, my life was pretty hectic so I couldn't eat as regularly as I wanted to, but I always made sure my protein level stayed high. Lost weight of course, but most of the weight loss was fat! My busy week is behind me now, so I hope I can get my appetite back up! One thing, I realized that I can't go to bed hungry. So, I often eat something an hour before bedtime, but my stomach has to have something in it. When I wake up in the morning, I am slightly hungry, but I can take my time and prepare a quality breakfast. If I try not eat past a certain time, then I will cause more issues for myself. I just make sure my hunger is satiated before it's time to go to sleep. I appreciate this channel! Thank you for your advice. It has helped me tremendously in such a short period of time.

@healthyhabits3406 Жыл бұрын

If your loosing fat that means your getting lean, if your lifting weight to that’s what u want. You will eventually loose weight to and not just fat being consistent with your diet and cardio and accommodating the weight your at

@haveabanana2930 Жыл бұрын

I always want to eat before bed, so I fast all day - most days of the week and just eat one big meal. When I'm lifting, I'll have 2 meals.

@blademontane Жыл бұрын

* I just had two questions. You said to eat protein first. Do you mean eat all the protein on the plate first before the rest or just a large portion? For example, if I was to have a Sunday roast dinner, would I eat all the meat before I get to the rest of the meal, or just a couple slices of meat first? Second, what do you do with foods like spaghetti, or chilli, or any foods where it's all mixed together including the protein? I'm so glad I put this on. I was going on a drive and wanted to listen to a podcast that I wouldn't need to write the info down, but this info was so absolutely useful and interesting that I had to memorise the first half and write down when I stopped, then dictated to my phone for the second half. I'm almost qualified as a PT and this is incredibly useful both for my future clients, but also myself and my wife. Thank you so much for this info. * I just listened to this again the morning after on my walk as I want to commit it to memory as well as have a written record.

@RajiJ_ Жыл бұрын

Mannnn. Been deployed for a few months now and I gotta tell yall how much I've learned, and been led to learn from the conversations yall have. It's unbelievable what a few words can do. Yall rock. Thank you!

@jeffbruni2177 Жыл бұрын

I've struggled with "extra padding" since high school. You guys have helped me consistently improve. I've been doing this exactly as you've covered in this episode. Best philosophy to follow ever, especially that I can stick to for forever really. Protein 1st has been a game changer. I cant remember if it was Mark Bell. But someone said "you don't need a snack your not 6. If you couldn't eat a chicken breast your not hungry. Drink some water." Keep up the phenomenal episodes. You guys help ALOT of people. Keep it goin boys.

@ilvinsantiago4304 Жыл бұрын

Lost 65 pounds!! Been working out since Jan Still trying to achieve my goal now struggling to loose body fat the podcast have been really helpful thanks!

@ozzysphabmixay Жыл бұрын

Channel deserves a million+++ subs, grateful I found you guys. 🙏🏼

@steveacrawford Жыл бұрын

I am new to the Mind Pump Show and what a breath of fresh air it is. , Non patronising fitness professionals imparting sensible and practical information, suitable for all levels training experience. I have been training consistently for 20 years and it is great to find a site that i can come to and know im getting solid info and indepth discussions. Great work

@asiasimmons9995 Жыл бұрын

I love Italian food. A tip that’s really helped me is using only pasta made in Italy with Italian wheat and pre par cooking the pasta (like 2-3 minutes before it’s where you like it. I like a bit of chew still, my daughter likes totally soft). And it’s not much more expensive. They even have it at my local Walmart and I’m in the Midwest. Refrigerate for a few hours or overnight and then add into dish to finish off. Something about the process of heating, chilling and reheating blunts the glucose response. I also don’t have post pasta bloating. And it’s great for quick 1 pot dinners with whatever protein and and veggies you have.

@yenielfigueroa4941 Жыл бұрын

I’m 16 years old and I’m a huge advocate for counting calories and weighing it but this video really spoke to me I’ll probably try this whenever im on vacation or counting cal starts becoming detrimental to my mental health

@MindPumpShow Жыл бұрын

Good idea!

@nickrace5175 Жыл бұрын

Just wanted to say thank you for sharing all all your knowledge. I’ve been struggling to create a good workout routine and you guys have really helped me figure out what I want from lifting and what I need to do.

@chaoticdagoat6729 Жыл бұрын

I’ve been listening to your podcast now from time to time with open ears. I feel like I’ve learned a lot from this podcast. You guys give alor of good knowledge, while keeping the topics relevant and interesting. Keep up the good work 🎉

@arthurdepanafieu4984 Жыл бұрын

MP Show you guys are the best!! I was searching this topic and was having a hard time finding anything both practical and heplful! Your episodes always deliver - they're both entertaining and pragmatic! Always subscribed & bell is always ON! 💪🏼

@heatherallen5304 Жыл бұрын

Love the simple hacks that make sense and don’t require “a diet “ for keeping weight off . For some reason this is such a tough concept for most people .. thanks for the great information again .. I will definitely share this video with friends and clients !

@griffMcTall Жыл бұрын

You guys put out the best delivered information full stop. The open discussion format always clears up any questions that a single person delivering the content would cause. On top of everything being discussed through the lense of how people behave when training instead of someone just explaining the outcome of a study and getting the wrong message across. I remember Jeff Nipard put out his video on weekly training volume and by the end of it the message I got was "Okay, I guess I gotta do 20 sets of bench and every other main lift every week now." What a mistake. You guys are killing it.

@ginamegie2977 Жыл бұрын

Seriously one of the best things I’ve ever listened to, specially when struggling with weight and dieting most of my life. 👌🏼👌🏼👌🏼👌🏼👌🏼

@claymonaro68 Жыл бұрын

This episode is perfect timing for me, this information is fantastic. Thanks for all of your efforts in making a great show

@pattypuppo4764 Жыл бұрын

Absolutely awesome 3 hero's. I started watching these Mind Pump a few weeks ago and I am hook. I trained and competed in the 80's with pully's and they remain taking about Push and Pull. Real life everyday living tips and factors and life ways to burn fat. What I love is that they EDUCATE you, very impressed. Love them they chat about dyson vacuums and their family's LOL. Great tips and reminders for all of us - good cross discussion. Keep it up guys !!

@antoniaa.3760 Жыл бұрын

This is a great episode! I will implement some of the tips immediately. I stopped eating after 6pm early in the year for the reasons you mentioned and it helps a great deal so glad to hear it in your list.

@iamdedlok Жыл бұрын

This is a great talk! I can relate to it so much! One of my bad habits was guzzling down my carb heavy meals with soft drinks while watching KZfaq or Netflix. That was a recipe of disaster, the first step I took towards getting healthier was to stop soft drinks while having my meal! Then later cut out soft drinks out of my daily intake. This alone helped me shed around 10-15 lbs without doing any other changes! Next is the point about barrier - just like you have to add barrier to your bad habits, you also need to remove barriers for the good habits! I particularly don't enjoy going to the gym, but I got myself some resistance bands and a pair of dumbells so that the days I don't want to go to the gym, I can still get training done from my home. And I don't commit to 40min or 1 hour. I just tell myself, I will do 10 min! And once I start, inevitably I can't stop and end up doing a solid 40min or so! Also got a spin bike at home, so I can get 30min of Cardio out of the way first thing in the morning when energy is high! Regarding meal time, totally agree! I sleep by 9 pm, and I make sure my meal is done by 4 pm! I have noticed that this gap helps me sleep so much better, and helps me do my Time Restricted Feeding much better the next day! Anytime I have had dinner closer to bed time ( lets say within 3 hour window ), I usually wake up feeling more tired the next day, and crave food first thing in the morning!

@johndoesha9599 Жыл бұрын

If you have 1 rule in your diet of what to avoid eating, it should simply be no Sugar. Limit sugars as much as possible. Secondly, no vegetable oil of any kind, sadly most restaurants cook with this or any crisco crap. Thirdly and just as important especially when shopping for groceries. Be aware and avoid trans fat as much as possible. You can avoid eating out and still buy food just as bad for you. And last but not least, 20 mins a day of walking or getting your steps, and good sleep, goes a long way. Today is my 86th birthday. Best of luck to all of you.

@geoffkahler4259 Жыл бұрын

Great show! Thanks for sharing the tips with us. I am definitely going to add these tips to the way I approach my eating.

@methodandmadness1 Жыл бұрын

I love all the straight forward information from you guys. Thanks again!

@SupermodelKara Жыл бұрын

I get the gallon sized bottle and then pour from that every day into a smaller cup to help track my water. It's a lot easier than trying to remember how many cups I need to drink every day. Mind pump is my favorite, you guys share so much wisdom! Thank you!!!

@mikedomeraski399 Жыл бұрын

You have to start by counting so you can understand what type of foods are carbs, fats and protein and the number of calories are in the food visually. Now I can just look at a food and ballpark the calories. Now I just use a visual and listen to my body. I started with three meals in an 8 hour period doing time restricted eating. Later I went to two meals a day in the 8 hour window. I found with this change I started gaining fat again. I went back to three but with a small second meal I started losing fat again. I am guessing going to 2 meals lowered my metabolism that’s why I gained fat. It feels good to pay attention to what your body is telling you and go with the flow. 😎

@thunderlifestudios Ай бұрын

That's how I see it. People who have obviously poor diets are one thing. But when you have a relatively healthy diet like myself, you need to be able to understand the calories of foods so you can learn portion control. I have been counting and it's kind of nice to be able to be like okay this much is this much calories and be done with it. There is a saying in Healthcare, if you don't measure it it can't be changed. It's important to create data points to improve upon things. It's like tracking your lifts. I lost weight by cutting out crappy foods but I hit a wall eventually.

@Cece79518 Жыл бұрын

I can’t believe I just seeing this for the first time. I am very thankful to be able to see this video. I’ve been working out for five years was 210lbs lost down to 170lbs, however the last 2yrs I fluctuate between 165 to 170lbs and it feels like I’m stuck. There is a few tips I am not doing that you guys have mentioned and I’m going to add some Changes and thanks remotivated

@mahvzilla Жыл бұрын

The very first point about protein really has made a HUGE difference. I'm finding that I'm not having those drastic energy crashes throughout the day. Appreciate the episode fellas.

@BELLSOFSTEEL Жыл бұрын

Always nice to see this kind of applicable advice going around the industry and helping people out!

@debbiewuehler8728 Жыл бұрын

Been watching your show for a little bit trying to learn how to work out the right way and been getting some good ideas , And I’ve been working on count macros and working on that😊

@mattburleson2651 Жыл бұрын

Such good information. Hit the nail on the head. Love it guys.

@JTthr3e Жыл бұрын

I've always hated counting calories, working on behavior behind why we over eat is simple and powerful.

@Adrian19958a Жыл бұрын

The advice is really beneficial for making lasting lifestyle adjustments. Great talking points everyone!

@SD-ut2qf Жыл бұрын

Awesome episode. Being a fitness fanatic myself, I agree with these rules and these summarize my experience with weightloss/gain over the years.

@jessedavis13 Жыл бұрын

Excellent episode! Great practical tips…doing my exercise routine while listening!

@mr.speyside5240 Жыл бұрын

The protein hack with your meals is a good tip and not one I hear many people mention. Eat your protein first then your other macros.

@leeleemaggs1347 Жыл бұрын

Guys, love how you touch on all things, family, politics and health! I would love to hear your take on counting macros and how you do it.

@Amanda-bc9ke 9 ай бұрын

I think most overweight people don't understand portion sizes, how many calories, proteins, fats and carbs we eat. I was shocked when I actually counted macros. I was way under on my protein and didn't realize how much crap was in junk food. I doubled my protein. For me 5 days a week I'm very restricted on my calories and 2 days I tell myself I can have what I want as long as I still meet my protein intake and increase my walking an extra 30 min.. but each week I have less and less desire to eat foods I shouldn't. I'm realizing just because I can doesn't mean I have to. I used to be a closet eater and now I don't binge or eat 80% of the crappy food I used to.

@anamarie76 Жыл бұрын

I really love the show and thanks for the free superloaded great information you put out here, just a suggestion, when the video duration is like less than 1 hour like this one which is 45 minutes or less, people are more keen to watch it, keep it up guys, your fan from Malaysia!

@MissyTWill1 Жыл бұрын

Love this and love Adam’s suggestion about making yourself eat protein if you want a carb snack. Brilliant.

@easterneuropeantracksuit3312 Жыл бұрын

Perfect timing, I needed this!

@louannestachowski3014 Жыл бұрын

Great tips. Saving this episode for sure. Thanks for sharing these tips.

@barbarastockler1 Жыл бұрын

These guys are amazing and this talk is so crucial!! Love it love it!! Thank you!!!!

@thewholehealthexperience Жыл бұрын

The information is presented in a digestible way (no pun intended). I love how realistic they are about how to apply these hacks and honest in how they learned the hacks because they are like all of us!

@emilyfenell4120 2 ай бұрын

Just downloaded MAPS HIIT yesterday and just completed my first workout- love you guys! Thanks for helping me get shredded for summer! 🎉

@victorialarock1691 Жыл бұрын

The "create barriers between ypu and trigger foods" rule is huge for me. I have followed for years but always dubbed it my "proximity rule." I don't keep those foods in my proximity. It works! Because Sal is right: the thought of getting out going to the store will kill most cravings. So glad you point out this super easy hack.

@sirrbamm7360 Жыл бұрын

Really Enjoyed This One!!! Good Stuff!!!

@yasminhusain213 Жыл бұрын

This was one of my favorite episodes, thanks!

@123ahmeti123 Жыл бұрын

Thank you for a great episode with lots of great advice! I have gone down from about 300 LB to under 200. I try not to eat after 6 PM. I did count calorie initially. Eat more protein and fat, less carb. Limit sugar and junk. Exercise 4-5 times a week. Prioritize sleep. You guys know what you are talking about!!

@rebeccawallace8505 Жыл бұрын

Thank you guys for sharing this knowledge, it very helpful for people like me that struggle to understand how to make informed decisions about food.

@christinastarr9918 Жыл бұрын

So mindblowing! Simple but affective behavior modification will help me lean out. Thanks a bunch.

@Hudson4426 Жыл бұрын

Great tips! Protein doesn’t make you fat, carbs and fats do. Prioritize protein, fats then carbs.

@colleenjohnson4108 Жыл бұрын

As a fairly new listener, I am learning a lot of new things and finding new thoughts to ponder...

@iolanaaguiar7273 Жыл бұрын

You guys are awesome and I like the advice you guys give. Also I liked it when sal talk about Kauai because it’s where I am from🤙🏽🤙🏽

@DariusB127 Жыл бұрын

As someone who enjoys Mark Bell’s Power Project Podcast, I gotta say, this one is getting up there for me. These guys are more straight to the point with the info.

@ginodepaul2628 Жыл бұрын

Another great episode love watching you guys i learn a lot

@deonebergman20 Жыл бұрын

This is music to my ears! Ive never counted calories to lose weight cause it didn’t seem natural and something I would do forever. I do track my protein because I keep hearing Sal say “Eat your protein first” from previous podcasts. Wow these are the Best pointers for weight loss! Some I’ve incorporated and now I’ll focus on all with consistency. Great show! I saved it in my phone notes. 😊

@asiasimmons9995 Жыл бұрын

That so funny! When I’m not feeling my best the first thing I think these days is, did I have enough protein. All because of Sals advice. As soon as I prioritize the protein I start feeling better! It even worked when I have a cold.

@lilamartin3551 4 ай бұрын

Just found you guys last week and I'm hooked💪💪

@MindPumpShow 4 ай бұрын

Glad you enjoy it!

@Levelupwithleavitt 9 ай бұрын

Love these tips! I will say that as a health coach, I love drinking water while I eat. I chew my food very thoroughly and then drink water and I actually get much fuller doing it this way ❤ I never eat without drinking water.

@ryanrivera13 Жыл бұрын

This video is amazing ❤🤜🏼

@Firemoonherbals Жыл бұрын

I’ve just started my lifestyle change about a month ago and I will say prioritizing protein has helped me so much as far as curbing appetite and cravings. I’ve been sleeping so much better now that I eat my last meal earlier. I’ve struggled with binging and being very sedentary. I definitely can tell there are some hormonal changes beginning to happen as well.

@TheMentalHealthToolbox Жыл бұрын

Thank you, what a great topic!

@beckyyyleighh Жыл бұрын

This is soooo valuable!! Thank you!

@ammu140588 Жыл бұрын

Man ! Hands down … you guys are amazing! I am working out in gym doing resistance training. Currently I am at 100 kg body weight and 6’ 1.5’’tall… I have lost 15 kg of fat and gained 5 kg of muscles in 6 months ! Just listening to your podcasts and following the advice ! By the way reversed my insulin resistance as a side effect !… I would want to try one of your plans … my goal now is to get down to 15% body fat from 26% now …but not sure which one to start with .. please help ! ❤ from India !

@kevinkuehn6192 Жыл бұрын

I have used intermittent fasting in the past to lose weight, but recently switched away from it. I started tracking my food, (calories and macros). I have been the same weight now for about 6 months. (male, 230 pounds, 19%bf, 50 years old) I have noticed over the past few weeks after starting to eat more frequently, that I'm not nearly as hungry as I was when I was doing IF. I think I had a tendency to over eat during my eating window. One thing in particular about being on this "plateau", my pants have been consistently fitting looser in the waist, and I am starting to notice some fat loss in the mirror. I contribute the fat loss to full body strength training 3 times per week, and getting 12k steps daily. Thanks for great content that can be trusted to be factual.

@evilmirin1329 Жыл бұрын

That's all great but keep in mind fasting keeps you healthy. You just didn't perfect your hunger management with salt, coffee, teas... If nothing, insulin sensitivity is a great achievement from IF

@kevinkuehn6192 Жыл бұрын

@@evilmirin1329 understood, but I think prolonged IF will cause your metabolism to slow. My weight has been the same for six months. Since stopping IF I feel I have more energy, and I an easier time maintaining my caloric intake because I'm not gorging in front of the fridge when my eating window opens. I may go back to it...occasionally, but for now I'm just going to track calories and macros.

@spinewrenched848 Жыл бұрын

I have a rule that if I want anything after dinner it's fruit only. So an apple, or two cuties. It's sweet and it's not a lot of calories, and the fiber keeps you feeling full. And it helps you poop good!

@stacymata2327 Жыл бұрын

Water plus intake spoke to my soul. I been peeing like a camel and must go every 20 mins but I tend to choose the restroom farthest from my office for more steps. You guys articulated this well to me. Thanks!

@federicofalappi5189 Жыл бұрын

You guys give the healthiest advice. Thanks🤘

@cbgbstew4072 Жыл бұрын

The advice in this video is gold. Tracking makes me neurotic and also makes me tend to “rebel” at least once every two weeks and just pack in the junk food.

@mohamedal-gabry2104 Жыл бұрын

Thank you for the content! is there a way to watch the content on just audio ? like Spotify? always listen in on my walks

@egalsaleman3329 Жыл бұрын

Wow. I cant belive that this is free information. The way you breakdown the factual part with science and then translate that to "reality" and the behaviours that we all can relate to with the long-term perspectice. With storys from your history and from thousands of clients, As a former athlete and behaviour science major im impressed and grateful. And i also need to lose 20 pounds 😅 Thanks !!

@battlebornoutreachministri5073 Жыл бұрын

Best channel by far strait to the point

@queenelliee Жыл бұрын

So many helpful tips 😊

@just-me6023 6 ай бұрын

Thanks so much for this content

@jhumble7045 5 ай бұрын

I love how you added self care. Such an important factor in this life style. I believe this is why alot of natural lifters are able to maintain this lifestyle into there 50s and beyond.

@HellenicWolf Жыл бұрын

Good stuff, the early dinner has helped me a lot, I use it for a decade now.

@janeybreighner2817 Жыл бұрын

I really love Adam’s suggestion for whenever he eats he makes sure he has a protein and eats the protein first.

@easypeezie4494 Жыл бұрын

Everything you guys said about not eating past 6 PM really hit hard for me. I have a lot of trouble sleeping at night and I find myself up late in the evening snacking on crap like cereal when I know I shouldn’t be. I’ve somehow got it in my head and getting up and eating that stuff helps me fall asleep afterwards even though I know better.

@Rickpotato Жыл бұрын

at that time try drinking 2 glass of water the stomach feels full, I have this same problem and it's been 2 week I'm drinking 2 cups/glass of water and it's helping me sleep better without snacking I just am shifting my mind to I'm thirsty not hungry at night because I ate my dinner.

@Rickpotato Жыл бұрын

6pm is not a must you can eat around 7pm too. just depends on what suits you.

@douglasjurcich9668 Жыл бұрын

Cool new view of the crew!!! Nice!

@josephwilson8147 Жыл бұрын

This was freakin gold!!! Thanks guys 🔥🔥🔥

@nizamuddinansari2557 Жыл бұрын

Great video so far. Thanks for sharing. Also i wanted to know about muscle Anabolic program. I'm into last phase of anav program & have noticed there's so much emphasis given to shrugs & calf. Just wondering why so ??

@maizalima2493 Жыл бұрын

I have so many rules but most of them are now just routine. I don’t eat after 5. I don’t eat chips no matter what. I have to hit my protein goals daily

@joeymak2000 Жыл бұрын

Honestly I stay away from fried stuff. Your normal junk sugary foods because they make me crave them more like the guys said. I started tracking recently and I honestly love it to an extent. I make sure I’m hitting 160-180g protein. Currently weigh 175-180lbs down from 260lbs. Y’all are really helping me lean out at the hardest part. Thank you.

@MsAuroraDiva Жыл бұрын

Great episode! I use these on myself everyday. The barrier one I use for Ben & Jerry's.

@lawrenceberny4490 Жыл бұрын

Excellent tips for a shredding physique one question why would A bowl of popcorn be bad it’s high in fiber and extremely low in calories a perfect substitute for chips

@feliciaffox Жыл бұрын

Notification squad 🔔🔥 looking forward to listening to this one

@DannyRayn Жыл бұрын

Counting calories at the beginning of my fitness healthy journey is for me like learning by heart multiplication tables we did in school, and after less than 2 years now my behaviour of eating naturally still follows these principles where I can follow my macros without thinking about it 😆 I subscribed to your channel like a few months ago. Listening to you everywhere now through your podcasts. Very valuable educational lessons I found with you thanks guys ! 👏 sorry for my broken English , I’m French 😂

@asiasimmons9995 Жыл бұрын

Great comment. It think it’s helpful in the early stages, esp for those who have been eating poorly for years or decades. Also measuring has really helped me. Now I know more instinctively when I’m eating enough…or too much! 😂

@d3soulshiners Жыл бұрын

Awesome episode

@OnlyThe1Son Жыл бұрын

I sit here in disbelief ! I look at your subscriber numbers and I CANT BELIEVE the numbers! there are so many guys on you tube who have 1 million+ and they don't have a 3rd of the knowledge you guys have! MY GOD.. you three are a triple combination knock out punch! well, I came to the conclusion that you guys have Quality followers! they all have subs and viewers who aren't serious. keep up the great work guys! I don't subscribe to many channels, but I subscribed to you guys because after going through countless you tubers in the health field I just ended up coming back here every time. I just always found myself watching you guys and watching a lot of your older videos and before I knew it I spent a day with you guys LOL. I work from home on my PC. man, I feel like I know you guys and I am sitting in a chair opposite you guys! thanks a lot for the friendly atmosphere! A mood of sitting around with friends and talking normally like I am in there in the room like a friend , not someone shouting and screaming at the camera preaching like so many you tubers do. you guys are doing right! Thanks for the knowledge and entertainment! Peace....