😂

Complaining also burns calories

@@theanatomylab You look really good 🤩

It takes a fool to see it that way.

Lmfao 😂

Wow, keep it up old man!!, The grind never stop

@@hzzk Thanks! I get up every morning and simply do not allow "the old man" into my mind!

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​@@daynevickers1079inspiring!

No old man here!!!

Wow

What happened when u stopped being in deficit?

@@Clydedonovn2424 You stop losing weight if you're at "maintenance" - i.e calories consumed per day = calories burned per day. If you start eating more calories than you burn you will gain weight.

How do you know your burning fat and not muscle?

​@@golfvilla2 1st, fat loss is almost entirely from a calorie deficit. Muscle gain requires stimulus and excess energy to change muscle size. In a calorie deficit (body thinks omg I'm dying!), the body will burn fat and anything else it sees as "excess to survival" which will include muscle. You can influence that by telling your body, "We may be starving, but I need these muscles to not get eaten by the tiger. So eat fat, not muscle." You do that by strength training. It depends on your training experience. Someone who is overfat and new to strength training can lose fat and gain muscle for a period of time as their body adapts to the new stimulus. Past beginner levels, it is no longer possible to be in a calorie deficit and increase muscle mass. But by continuing to strength train all muscles you wish to keep, the body will prioritize burning fat over the muscle. The larger the calorie deficit, the more the body will also burn muscle. Stick to 500-1000 kCal per day deficit (1-2 lbs lost per week). The other part is what you eat. Higher amounts of protein help the body maintain the muscle (made of proteins) mass. Eating 70-100% of your goal weight in lbs, in grams of protein has been shown to be optimal to reduce muscle loss in a calorie deficit and increase muscle mass when trying to build muscle. Roughly 90% is probably optimal, but that can be hard to do in a calorie deficit depending on your intake.

Omg I never new that about lattes thank you !!

Indeed, sugar is hellish. I wish they would tax sugar and forbid advertisment of sweet stuff.

Sugar wrecks hormones, too. I didn't realize how much hidden sugar is in the Standard American Diet (SAD is such an appropriate acronym for this). I first became aware of the issue watching that documentary Fed Up! But I didn't have the drive to do much about my sugar addiction until I had a child with a gluten and lactose intolerant. They get so sick after consuming those two things, that even at 3 they always ask if something has gluten or dairy in it before they consume something. 😢 American food is making us sick, and no one cares. We stopped spending our money on the cheap crap, and actually feel satiated after meals. So while our grocery budget has increased somewhat with all the gluten free things we purchase, we consume less and have been losing weight without changing anything else about our routine.

You can drink them without suger.

Honey is good for you though??? Its natural source of sugar. Nothing bad about it, it doesnt make your sugar in blood go up instantly, like regular sugar.

but ive heard that the increased basal metabolic rate by muscle is really insignificanf and wont help in losing fat at a quicker pace noticeable

@@geniuz4093 If you gain 40 lb of muscle, believe me, it will

@@bbszabi maybe itll burn 200 more calories at rest which is 2 miles worth of running but it needs like 35000 calories to get there, years of hard work. just go for a run and done

@@geniuz4093 If you think only in terms of calories, you're heading in the wrong direction, mate! I know one thing: since I am doing strength training and my bodyweight went up 25+ kg, I can eat and drink anything, anytime and any amount I am able and I don't get fat. Actually I have a hard time gaining more bodyweight :) More muscle mass = more energy expenditure, either you're resting or moving.

@@bbszabi I am eating lot n gaining lot.. but dono how to reduce:(

I'm curious about sugar because it is a carbohydrate which is what hunger is based on, whereas fat calories don't make you full because they produce no glycogen and the body is trying to run calorie neutral when it comes to carbohydrates. Nor does the body get hungry avoiding fat. If you cut out sugar e.g. replacing soda with water, then the hunger might go elsewhere into seeking bigger portions if you're not listing everything you eat, although fruit juice has more nutritional benefit than soda. I suppose if you're chronically exceeding your glycogen capacity with excess carbohydrate then fat conversion might start. Although I'm sure it's quite hard to do because it feels like eating two christmas dinners! If you're eating 50-100g of fat a day there is not enough calorie room though for all you want carbs. You'll have to go slightly hungry to lose weight. So as far as cutting out high calorie drinks, anything with cream in it or fatty milkshakes and gold top, plus alcohol calories can all be avoided. Drinks where the energy is based on sugar (or starch) will usually displace hunger elsewhere. I'm not sure about protein calories as you need some (usually around 50 grams a day if you're not trying to build muscle, but even a pound of muscle a month is only about 3 grams of protein a day if I remember correctly so no need to gorge on hundreds of grams of the stuff). I think the Durianrider logic is you restock only one tank - the glycogen one, but avoid restocking the fat one by having less than a couple of teaspoons of fat a day (only the fat that expands your variety of foods to something nutritionally complete). So say your exercise is 80:20 carbs to fats, then you'll only eat back just over 80% of your calories, but if you eat fat the body will go thanks anyway I'll store it but what I'm really after is carbohydrate.

@@TimpBizkit I do feel more full after eating fatty foods, and it seems I'm not the only one, but fats come in both healthy and unhealthy forms. I've not regained the weight I lost after I drastically cut down on soda and it has been a year now. I've also not lost all the weight I can, since I still don't live a perfectly healthy life.

@@jamiececilielange5249 don't confuse temporary occupation of the digestive system with glycogen/glucose levels though. And yeah I did eat a boursin cheese spaghetti bolognese which was a bit thick from the excessive fat and took a while to digest. I think calorie for calorie I would have been better with plain spaghetti though - and perhaps some sweet chilli sauce for flavour. And even at that fat is 9 kcal per gram if your only metric is digestive system bulk. How long you can ride a bike on each food before your legs go limp is an interesting metric. Fueling a bike ride with cheese isn't going to be significantly better that just using what's covering my stomach muscles. Jelly beans will go much further calorie for calorie. I think a better metric is time until you are hungry again. And some fats are healthier than others definitely.

@@TimpBizkit Sugar can sometimes leave you wanting for more, so it isn't a simple thing to measure. I think healthy carbs from vegetables are filling, but pure sugar in itself has a shortlived effect on fullness. There are a lot of opinions and (sometimes contradicting) science out there, and I just wanted to share what worked for me. What worked the most was cutting down on soda. Doing more exercise didn't make a noticeable difference until I fixed my calorie intake, and cutting down on fat didn't do much for me.

@@jamiececilielange5249 I have noticed that fat has to go REALLY low (under 20g to get much difference) in order to lose weight without restricting portion size. It's easy to go over with some relatively "healthy" items even certain soups and breads. I think there are also many different measures of hunger, for example, sometimes I get a craving for savoury "umami" flavours, which is quite hard to describe, but separated from salt it has a sort of taste like quorn or those vegan "chicken" pieces, or even meat or steak itself. Perhaps I'm wanting glutamine. I did do an experiment with 300 grams (1200 kcal) of sugar in water because I wanted to know whether it would be filling or whether it would be an easy and ultimately unsatisfying way to eat excess calories. It did keep me full till mid afternoon then I had a 200 kcal skinnylicious soup and felt STUFFED - so 1400 kcal total up to that point. It was a relatively sedentary day - church and to a friend's house. Could I have done better with 7 skinnylicious soups? I don't know but I think it beats cake. I do think sugar has to be properly hydrated for its satiating effect, which actually happens when it is absorbed into the cells, so eating a lot of jelly beans without fluid might not be as filling in the beginning. It's hard to measure "full" though because if the stomach is stuffed with plain lettuce is that "full?" Some diets specialize in low calorie bulk food but even though the stomach is stretching I was still left "wanting", like I was just trying to drink tons of water when hungry, because very little sugar is getting to the cells. I do think with carbohydrate though, the body will want its fill, so eating "half the amount of carbohydrate" will be more psychologically taxing compared to people who report appetite suppressant effects on keto, though am not sure whether it's just the body "forgetting" it's need of carbs - like smoking crack having a similar effect, but it catches up with you eventually. Anyway essay comment over.

@@Liam021 for the same reason I use water aerobics as my primary exercise to maintain a healthy weight. Easy on the joints, less damage to repair after workout. Making recovery a lot more manageable.

Totally agree! I started my weight loss journey by simply doing IF and walking. So skip breakfast ( which means some caloric restriction) and walk 1 hour a day on top of my daily walk commute. So I walk 10km a day approximately. And the weight has slowly shed off! To date I’ve lost 5kg! From 90 - 85. It’s easy and i intend to continue

​@@moonshiryin how many days have you lost 5 kgs?

​@@raylemar2386how much of a caloric deficit did you have for those 8 months

Me too..I walk 2 miles a day at 3.5 mph and I keep my heart rate between 109 to 132 rpm .I've lost 20 pounds on 3 months and I'm back to my normal healthy bmi weight and my blood pressure is back to normal .I also drink apple cider vinegar and half a lemon in my water daily and I do 18/6 intermittent fasting..

cardio can never match up with the ROI of weight training.

​@@Mike-rw1jwYour heart disagrees

@@phi180 30 min of HIIT per week is more than enough to optimize your heart output. Checkout the video on this channel. cardio does not yield long-term benefits but weight training does. All the muscle you add are life-long lasting (up to 60 yr) You can rely entirely on weight training and skip altogether but vice versa is not a viable option. Muscle memory allows your body to get back in shape within a matter 3-4 weeks if you take a long break more than 6 months. But cardio is forgotten by your bodyeven if you take just 1 month break.

@@Mike-rw1jw ok brb lifting some weights

Single?

Learnt the hard way. I had to reduce gym from 6 times to four times a week

😂😂😂 the other way arround buddy

@@promo130 what do you mean?

@@martinothigo4050 same. I thought 6 days a week would be better. I noticed more growth doing 4 days a week only

I am at 5% body fat 8 abs year around all I do sit all day once a week I do full power sprinting with 22lb dumble that,s all.

That is awesome!!!

@@theanatomylab this video had a really cool shart/table that showed some interesting correlation you alluded to what a full sprint does to the chart data .... But what about the opposite? Can you expand on this chart with regards to fasting?

i cant believe it took till 2023 for someone to explain this so consice and clearly support this guy's channel!

What's zone 2

@@stevethea5250 the type of exertion you can keep up for hours. As he mentioned in the video, you should still be able to keep up a conversation. However it still isn't a walk in the park.

This is very good advice but I definitely wouldn’t “skip the shake” after a workout. Get your protein powder in you pretty shortly after you lift. And I mean protein powder and water. Not all that junk in an unhealthy shake

That was my key to losing weight..I stopped eating past 8pm I cut back on all sugar and I walk everyday for 30 minutes at a bridal pace.. I'm now a healthy 150 lbs.. my blood pressure is back to normal

​@@julienforletta7896not with milk?

It's calories guys sorry to break it to you! You can eat up until midnight and still loose wieght as long as your under your maintenance requirements for calories! 100% research it!

@@fredwilliams7893 if you keep eating all day, till midnigh, your body will consume the carbs and fats freshly ingested and your isuline resistance will increas and you will constantly feel hungry. Fasting will help you lose stored fat.

Your username sums up how I feel about exercise lol

The calorie deficit is fosho taxing, you need to make sure u still get all the nutrients and vitamins you need

Calories deficit is hell, im so tired most of the time, is suck to see my max bench or deadlift reduced gradually so i can still hit that 8-12 reps range. But fck it, once this 6 packs coming through i be good.

​@@hwang4424 Beach bod!

​@hwang4424 if it is affecting your muscle growth and thus your strength, then you are merely starving ...

I love this comment

Thanks for taking the time to write this. Very succinct! Well dinner sir

Honestly, thank you so much for this comment👏🏻

All you need is the carnivore diet

I'm 72 y.o. woman. I hike (2 miles in 1 hour, forest preserves) bike, up to 25 miles on bike trails, in 2 hours, swim, 45-60 minutes 1/2 to 1 mile, lift weights. I exercise 7 days a week mixing up the activities. Sometimes doing two activities a day... Bike and swim, hike and lift weights... whatever I need that day. Cook from scratch, organic, local farm raised pig/ cow/eggs. I hate breakfast, always have. 10 a.m. works best for me. An egg sandwich or p.b. on toast. Smoothie from frozen fruit and kefir or Greek yogurt. Still have a squishy belly 🥴. At least I am healthy and fit.

Congrats brother! Carnivore baby! Stard hard bro! Respect!

@@Carnivore-Sean69 thanks man !

how do u find the perfect calorie deficit for u

@@drewnlmbsimple google search told me -500 calories from your usual intake is a good middle ground. There’s also a calculator online that tells you the calories needed to maintain a weight so theoretically you could calculate the calories needed for your ideal weight and make that amount your intake limit. You’d have to adjust it to your activity level but it’s a good start

@@drewnlmbif ur more active then multiply ur body weight in lbs by 12 if ur not active then by 11 but if u are kinda near the athlete version then by 13 it gives u a very close calorie to maintain then minus it by 200-600 depending on how strong of a deficit u want

Couldn’t agree more. Very well said!

Agreed 100%

True gift to humanity? He didn’t mention intermittent fasting, semaglutide, etc. It’s all half knowledge what he is selling.

@@iche9373 you want him to cover every bullshit method about fat loss in a single video? you want this to be an all out seminar or something?

@@bariscankaya6754 Just every method that significantly works and not only his Captain Hindsight content.

I hate low intensity. That's when your mind starts to wander and I dont want to be alone with my thoughts.

​​@@brulsmurfeveryone is different and not everyone will be satisfied with the same thing 🤷🏼‍♀️ You do you For example, I came here because I just found out I'm pregnant, went to the doctor and found out how much weight I've gained in the past year (my body fat, not pregnancy). So I'm looking for ways to lose some body fat to be healthy but I can't do extreme exercise because of the baby. So I can only do that low impact exercise and with my asthma I could never exercise too hard anyway. So I do me, you do you 😉

@@Magda_7396 if you did you then you wouldnt be preggers in the first place.

You are 100% on this! For people who want to lose significant amounts of weight, what zone you are in matters a lot less than getting in the effort, plus adjusting diet. I started running 2.5 months ago. First month and a half I didn't even look at the scale or adjust my food. Because I wanted to see if I could get myself addicted to running. I did, found I'd lost about 5lbs and then consulted a nutritionist. In the past month I've now lost another 12lbs, so down 17 of the original 45-50 I want to lose. Most importantly I'm running three days per week and fairly long walks another 2-3 days. Instead of dieting to lose weight I'm dieting to get better at running. (Which of course means losing weight but there is a fundamental difference in the motivation.) In my running I know I'm in zone 3-4 or even 5 a lot of the time and my walking is zone 2. But it's more about sustainability than fat burning. I've proven that I can't run even 4 times a week without burning out very quickly. So walking at zone 2 gets me some extra calories burned, kilometers covered, and more importantly keeps my brain in the mentality that exercise is a daily thing except for 1-2 rest days for recovery.

@@CorwinFound I am doing almost the identical same, with walking and running. I've found that eating plenty of fruit is giving me the most energy for running, as well as drinking lots of water.

US is such a weird country. Truckers are not allowed to work more than 12 hours because it is dangerous if they get tired and lose focus. but health care personnel are allowed to work 18h, people that literary hold other peoples lives in their hands? I hope I don't get sick or injured next time I visit the US, getting a doctor or nurse on the 18'th hour scares the shit out of me.

@@incognito7843 Spot on, mate. 18hrs are nothing from stories I've heard. Have heard people put on 48hr shifts, because of demands on them (although rules are slowly getting better). According to the CDC, if you're awake for 24hrs, you're equivalent to being legally drunk. If any doc worked their shift with 0.10% blood alcohol, obviously that would be a serious concern, yet people hardly bat an eye to sleep deprivation.

No wonder those ppl are skinny

Well why don’t you tell us?

@@bstevermer9293 What’s up bruv, what I basically did was a diet called “cyclical high fat” diet. I would eat high protein, high fat, low carb diet for 5 days followed by a high carb day, low fat day. The high carb day is essential during high fat, low carb diets to keep your metabolism up, reset your leptin receptors and replenish depleted muscle glycogen stores to keep burning body fat. I also went to the gym 5x a week, did cardio 2x a week (1x HIIT and 1x Steady state), drank a lot of water (2.5-3 liters a day) and sleep well. I gave 100% because my goal was to lose as much body fat as possible as fast as possible. My macronutrients were around: Protein: 250 grams = 1000 calories Healthy fats: 125 grams = 1125 calories Carbs: 0 grams = 0 calories Total: 2125 calories The only carbs I eat during weight loss are from vegetables, but I don’t count them in my caloric intake. Hope this helps. Feel free to ask any further questions 💪🏼

Idk if this works for women... I think even with this, you need a way to reduce stress and improve sleep quality.

@@StephonEasyWeightLoss Thanks

Good luck to you, Dorcas! I started walking a couple of months ago in anticipation of our cold winter weather. I learned which layers were most effective in keeping the wind and cold out without making me feel as if I were in a sauna. I'm a 58-year-old woman who has consistently gained and plateaued. I used to be a marathoner but those days are behind me. This video helped me to understand that staying in Zone 2 isn't something to be ashamed of, but a very effective way to slowly lose weight. Again, good luck in 2023!

30kg in 3 years?! Your stack must be more expensive than the Liver King's.

If you still take classes, you could try jogging between them, or the classes and your dorm. Other than that, getting up earlier to do a short workout in the morning could work too.

Yes! Good explanation!

Happy New Year! Thanks for watching!

@@theanatomylab Happy New Year!! Please, subtitle in Portuguese🙏.

Cheers🥂

Eat less lol not exactly. Defecit yes but not eat less

@@Slyzxx76 eating less helps create a deficit….

@@nycoolj3 eat MORE low calorie foods. Vegetables are a great option.

@@imagineifyouwereaworm I mean if you really wanna get technical, then yeah. Obviously eating lower calorie foods will help satiate your hunger while keeping your calorie intake lower.

you cant target where to lose fat, the body first depletes glucogen in the liver, then starts digesting visceral fat and THEN sends signals to the adiposytes to release the fat stored there, thats why is so difficult to lose subdermal fat

This is true, but you need to be careful with how you do it. I suggest watching this video kzfaq.info/get/bejne/fdeAert4mrrQiqs.html&ab_channel=AndrewHuberman before starting a cold exposure treatment.

Has anyone ever measured how much that is? Especially with a cold shower and if you dry yourself off, I'm sceptical of that using up a lot of energy. Also it might increase hunger more than it uses up fat. Maybe if you are constantly cold, e.g. don't wear jackets in winter, that would add up.

@@MrCmon113 it's a good point, I'm not sure either. The only thing I can say is, try it for yourself and see. Do cold showers for a month a long with your regular exercise routine and see if it makes a difference.

@@MrCmon113 It definitely increases metabolism from what I've experienced, because once I warm up I can go many hours without feeling cold enough to need a sweater in the winter. The constant cold doesn't do it though, you just get hypothermic and it doesn't seem to do anything. It has to be a rapid change, because it's related to the dive reflex and triggering your nervous system. I would only recommend it to people who are younger and mildly overweight though, because it doesn't replace actual exercise, just gives a small psychological/catecholamine boost to it.

Can definitely vouch for this. I changed eating habits without changing exercise levels and it allowed me to lose 80ish pounds in around 15 months.

The best way to lose weight is with a calorie deficit 👌🏻

One can not outrun a bad diet.

TL;DR basically do a balance of them all! HIIT won't burn many calories because you can't keep it up for more than a few minutes. It will help keep you in good cardiovascular health though. Walking briskly will burn the most fat proportionally. Cardio also helps build cardiovascular health, though doing too much of it will burn muscle as well.

@@jameslafountain Oh yeah, that's what I do. I can't walk that many hours on roadside anyway because of repetitive strain. On trails though, you get all sorts of variability. I can jog down hills and slow down on ascents to keep my perceived effort decent. I'm in the Pacific Northwest so I aught to be doing more of it than I am. I do bike to work at least

Good for you! Plus dancing is so much more fun. I have to limit running because my hips/psoas hate it

Happy New Year! Good luck in biology!

🙏

Hope it works for you. I became more motivated after watching their video on what the heart goes through during exercise, I just found it really interesting how the heart can get so much stronger. Also having a fitbit helped. It provides data and allowed me to track improvements after each workout (I'm a bit of a numbers geek).

You quit yet?

I see what you're saying but form is more important when it comes to weight training. If you want to do cardio then you do it while you're not weightlifting. This is because fatigue will decrease form. it's important to have different forms of exercise

That's called callories deficit, and you'll just have to eat more otherwise you're going to be constantly hungry

@@JohnDoe-ie9iw easy fix is using machines with fixed paths. not much to worry about form then.

no intensity meens no muscle

@@imptastic9019 😂😂 free weights build way more muscles then machines