Losing 30lbs of Body Fat | Cardio Before Weights
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- čas přidán 5. 06. 2024
- Fat loss is a process of creating a lifestyle that allows you to burn more calories than you take in. For some this process is easier to focus on just fat loss for a long period of time, even sacrificing muscle.
How should you approach fat loss, cardio and diet only until you reach your goal weight and then start lifting, or should you add resistance training while cutting to your goal weight?
Great question today, and it's certainly worth discussing.
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Cardio First for maximum fat loss, or should you also use resistance training when losing that stubborn belly fat, lower back fat and love handles that we all despite.
Would you prefer to reach your goal weight before you start lifting weights?
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I have health conditions but I need a goal. This sounds realistic because I don’t care about Winning. If I get healthy, that’s win win 🏆
I'm a hybrid athlete. I do both strength training and cardio. My strength training is calisthenics at the park or home or with weights at home.
Wish I would have taken a starter pic - am 3 months in on "eating cleaner" and over the last month, even more accurate - few processed foods. No eating after 6pm and before 10am or 8pm and before 12 noon. Your calculator and videos are very good. A couple of points you emphasize that have really helped me - get the right amount of protein, lift weights varying the weight/reps/speed, measure the food to be accurate, be accountable, stick to the plan. Am 61, 5' 11" very active, been lifting weights on and off for 50 yrs. Went from 212 - 185 (Abs are almost there...) Am very grateful for your help. Thank you Russ.
I lost 30lbs while lifting and doing cardio. I agree. You can’t depend on the scale. My gym has an InBody machine that tells me my fat percentage and muscle percentage. And it keeps a record of my progress. This is so helpful because there might be a moment where I gained a few lbs but then I can see that the weight I gained was muscle.
I've spent 45 yrs treating my body like an amusement park. Now I've totally changed my life. zero alcohol, a healthy eating plan, training 6 days a week. I've never felt better, but at the minute I'm Skinny Fat 😫 due to losing 56 lbs. Now it's just sticking with it until the results come ( which they will ) 😊
Weight lifting has done nothing but help with my mental health. I have also noticed a huge improvement in sleep quality. I no longer find myself wanting to sleep in. I find if you focus on form before getting stronger you will see results. I see so many people at the gym doing half ass reps with high weights rather than Full ROM with low weights and controlling eccentric.
That's great to hear thank you for sharing!
Definitely agree that I sleep a lot better and look forward to getting up and exercising in the morning 🔥😊
100% 🎯
Or their cell phone is an appendage lol.
This is exactly what I just did. 215.4 lb January 15th and 184.3 this morning. Cannot wait to put on muscle now! You’re the man Paul!
You are a great coach and have a lot of wisdom. Thanks for sharing it with us. I have an eating disorder and always chase lower weight numbers and it really messes you up. So people listen to him and don't chase weight numbers but visual changes you want to see.
So much good info there 👏 Thanks, Paul. I have "the lifestyle" for 30+ years now and it is the best.
This video came just in time. I was going to do the same as this person who wrote in. I’m so successful doing tons of cardio to get down and worry about the muscle later but I’m turning 40 this year and I want to make better decisions when it comes to health and fitness. I’ll keep doing what I’m doing which is strength training and liss cardio. I get so many steps at work that it’s ridiculous. Thanks Paul
100% agree with this go by how you feel and look ( waist size, muscle, etc) and not the number on the scale.
Mess with head is an understatement. Wanting to build muscle & not gain fat then see that scale go up is brutal. 🙀
You’re right! I’ve gained muscle and it’s hard to fathom that my number maybe not change much 🙃🥲😀
Thank you Paul! Love your information! I do have the fear of the scale number a tad! I did join the transformation, it’s been hard because we moved this last week and been getting house set up! I need to get my butt in gear now! I like to watch your vids because it lights the fire! And I do love the question answering!
Thanks, Paul. I've got my son following you now.
I made the mistake of chasing a lower weight on the scale and got down to 179 LB (I’m 6’2) and saw a picture of myself and could not believe how gaunt I looked. Will never do that again. This time around I’m lifting heavy weights and eating lots of protein. My goal is 200-210 LB (currently around 235). Thanks Paul for these videos to help cement the right way to approach body recomps
You're the MAN great video, it's very informative
I am liking it before I even watch it that's how much I love Paul's videos.
Same 😁
Agreed!
This is great advice 👏
Restricting calories only makes me feel awful. I have felt sluggish with low energy and with weigh loss that doesn't match my efforts.
Last month I needed a change when a workmate suggested me to buy a bra lol.
Compound weight lifting 3 times a week (SL5x5) is making a big impact on my body and wellness. And I have naturally shifted from binge eating to proteins and salads I'm pretty sure I'm eating less calories now!
I'm only considering some cardio to give my heart lungs and circulation a bit of a helpful stress . I have a pretty active job now.
Paul turned me on to the morning treadmill incline walking routine. It's great.
How long do you walk?
@@kostar500 however it long it takes me to get to 800 kcals burned. Usually a bit over an hour. Jack incline to 15 and gradually ramp up speed from 2.5 to 3.5 over that time depending on how I’m feeling. It’s a beast. Every bit as exertional as my old jogging routine. But it’s better because I don’t get injured doing it and can go everyday. Never going back to a regular running routine.
Thank you for all your knowledge 🙏🏽 You have no idea your videos helped me throughout my first prep 🎉
Great information. Just solved the current issue that I'm having.
That’s why I think the questions are great because I feel like many people have the same one at the same time
Going for a 4 week transformation. I have lost 100 pounds 8 years ago, and I want to achieve 10-12 bodyfat. Therefore, your video are very helpful, for both knowledge, and motivation. Right now, one week in.
Great video! I did the previous challenge and it was outstanding. I made great muscle gains and lost a lot of fat. The deadline and sense of competition were a driving force for me. I'm now in the summer sculpt on the way to my next goals. Thanks for having these challenges!
Thank you for the positive feedback and great work!
@@PaulRevelia Thanks!
I’m 45 and never took my health seriously. I was eating crap food until I ended up in hospital coz of low haemoglobin couple of months back. I’m skinny fat but I have started walking 30 minutes everyday plus strength training along with high protein diet. I’m feeling good and gaining my muscle slowly. Hoping to get nice abs in next couple of months 🤞🏼
All facts!🙌🏽
Great videos Paul. I am down 51 pounds in 5 months. Resistance training 3x a week with half hour treadmill, and 1 hour treadmill on “off” days (walking 4.2 mph, slight incline). The weight is not dropping as fast now but I still see the changes. Thank you for all that you do.
Awesome! Congrats! Are you doing your treadmill before or after resistance training?
@@jpwohl80 I do the treadmill after resistance training. The gym is next to my work and I have a treadmill at home so I get to reset mentally in the gym at the end of the day. Recently picked up my own power rack setup for home. Actually planning to post a video on it soon.
@@CaledoniaKeys thank you!!
Cardio w/ strength.
Hi - I don't see the tracker app. Great video.
The video I needed
Appreciate the support!
Damnn, good job Dan!
What are your thoughts on the InBody scan vs. basic, at-home fat callipers to accurately determine body fat percentage? Which would you recommend your clients to go with?
Yes watching the scale go down is a great motivator but no good if losing muscle. Now I focus on fat %. Backed up with photos, 3d scans. My total weight varies between 83-90 kg 🇺🇸 🇳🇿
You make sense I have done the same mistake lost 20 kg but lost lots of muscles
great insight and video Paul. Don't obsess with the scale. #EatMoreProtein #LiftHeavyStuff
This actually makes sense
Great Video Paul
Glad you enjoyed it
I’ve gone from 224.6 and currently at 186.8, my goal is to go down to 169lbs (which was a weight I’ve been at prior in 2018) at 5’10”, I run/walk 4 miles daily 7 days a week and do some training about 2 times a week but not too extreme because I wasn’t losing weight when I was only strength training and doing minimal cardio which was what people (trainers, fitness people) were telling me to do so I finally found that simply doing mainly cardio, not eating after 7pm and dieting has been my formula. I will start strength training once I’m around 175 to have a toned body. I’m not looking to be a big buff guy, I just want a toned healthy body. The only reason I disagree with the guy in the video about this not being sustainable is because eating healthy is sustainable, not eating after 7pm is sustainable and I don’t eat breakfast on weekdays since I’m always heading to the office early in the morning. I have found it easy for me to do this, it has been the perfect formula.
When i did the big cut I wasn’t tracking but know wasn’t getting enough protein. Not doing enough resistance training I lost a lot of muscle. It was still worth it because i lost the weight and am slowly recomping now . Each lean bulk and mini-cut I get better at it at the process.
Thank you I really appreciate your feedback
Can you post a video of how to take accurate measurements, I only know how to measure my biceps 💪 😅
I been exercise since grade started lifting weights since 13 years old I’m 51 now and not trying to lose weights my goal is just to stay fit and healthy than yesterday
Thanks for sharing!
Do you ever have clients mention their T/C ratio from blood work? Do you think that is a good marker for overtraining? A higher score may indicate that your body is getting enough rest and recovery to increase muscle mass and strength so says inside tracker blood testers
Is it that important to determine your body fat percentage when starting off, if you’re also taking body measurements, progress pics etc. ? I’m a woman and find it so tricky to determine mine simply going off those stock photos that serve as a visual representation of different body fat percentages. I feel I’d love to know the exact percentages so I can know for sure how much muscle I’ve put on while recomping. Just to satisfy my nerdy side! 🤓
YES A NEW VIDEO! :)
Thank you for the support
@@PaulRevelia Always! Thank you for making them! It genuinely has made such an impact in my life, and relatively quickly! I'm also doing the summer sculpt challenge and it's been very motivating, and also pretty damn fun! 10/10 recommend it to anyone not sure if it's for them
I have Diastasis recti which limits the types ab exercises one can do. What would you recommend?
If I don't have time to walk or do zone 2 for an hour a day on top of lifting for 1 hour a day, should I be doing HIIT for my cardio...I know HIIT does not burn fat like Zone 2 but I end up not doing the zone 2 due to my work schedule. I always get too busy. HIIT would allow be to do the cardio session.
I’m confused about one thing I was hoping I could get advise on. I was 130lbs back in February and wanted to get down to around 123lbs. For 3 months, most days I ate in a slight deficit or my sedentary maintenance. Some days I would eat at my exercise maintenance, maybe 2-4 times a month. I would go on the treadmill on 8-10 incline at 3mph. I was losing fat and still kept my muscle tone however, after 2 months it seemed like I was stuck in a plateau. So I changed treadmill settings to 4-7 incline at 3-3.3 speed and I felt the fat was coming off quicker. Why is this? My diet was the same.
What are you talking about when you recommend 1g protein per lb of target body weight? At 6'5 My healthy body weight is around 200lb, and that's if I'm not muscular.
Right now I'm eating a lot of high protein products and we are talking about 25g per 100. But that's 400kcal per 100g too.. 3200kcal if I eat nothing but protein packed fitness products to hit 200g and way more kcal if I get protein from other sources.
No calorie counter has me losing weight, despite exercise, on that amount of calories.
What is it you can eat to hit 200g protein without weight gain??
Thank you for your video and information. Would using a rowing machine everyday be better than walking 10000 steps a day for someone who wants to lose weight and keep skeletal muscle? Would the rowing be considered resistance training? Thank you
Rowing is not strength training. It’s like running or walking, will not prevent muscle loss.
My question is what is the ideal macro composition (ie. 40/40/20) for long term health and lean body mass?
There is no ideal, it depends on your weight. Protein should be 0.8-1g/lb bodyweight (1.6g/kg). And then cards and fat are your preference
EVERYBODY GO OMAD!!!!! Don’t be so weak
TMAD, then OMAD, then TMAD etc.
@@MostAlpha FMAD then TMAD, OMAD, finally NOMAD, then TMAD again
By the title I thought he meant do cardio before your weights , not instead !
Great information, but the camera zooming in and out is so distracting and not really necessary. It makes me motion sick 😅
Anyway, thank you for the information as always.
Noted!
I like it. Makes it less boring
How do you avoid losing muscle while losing fat? I lost weight and lost my legs and glutes so badly I was burnt out and couldn’t walk without my hips hurting. I was only doing indoor walking workouts and walking outside. I was eating a lot of protein because I was doing keto. (I no longer am) I can’t have too much of a calorie deficit food wise because my thyroid levels drop so I have to rely on exercise deficit. I’m getting burnt out and I’m walking about four miles per day.
protein, resistance training, losing fat at the proper pace.
I love how I get the crock of sh*t v-shred commercial before this video starts.
yeah that's a scam, i have a friend who worked for them for a while, total sales crap!
@@PaulRevelia his stuff is a complete joke. He’s that guy with an ego too big for the whole room.
Can you please tell us if we get unlimited access to the Facebook group even after contest ends?
I am leaving on vacation for one week out of this month and would like to continue when I return.
Thank you
Yes
Hey Paul. I have a question that hasn't been answered.... if i eat the maintenance calories for a body weight of 185 pounds consistently, would I eventually get to that weight or will I have to go above and beyond ?
You don't know what your body will need at 185lbs. Calculators aren't that accurate. You need a deficit based on your current calories
I just started diet (1700-1800 cal/day) and working out, 3 times a week. Try to get enough protein and sleep.
Instead of losing weight, I gain weight (about 4.5 lbs). 😅
not an approach i have ever taken. "wasn't working for me" doesn't line up. if you're doing cardio, and weight training, you're burning more calories than just doing cardio. during this year's cut, i went from 240 to 190 in three months, by doing cardio and weight training. i never feel comfortable just doing cardio. to me, cardio, no matter what format (swimming, running, cycling) has always felt like a warm-up, unless i cycled 60 miles with thousands of feet of upgrades. then, i'd consider that a days workout.
that's great work!
Great knowledge sharing as usual! However (hi from sunny Europe) is it possible to add some captions on numbers you mention with the metric system conversion? I want to understand those pounds and inches, but it's not how people think here. Perhaps EU is not your core audience, then surely ignore my comment, but I guess it's relevant to some meaningful amount of your viewers.
I’m the opposite, I live in US so if he put it in kg I’d be lost lol 😂
Simply write down the pounds as he says it, and calculate/convert to kilos after watching video. You can find many conversion calculators online.
FIRST COMMENT AND FIRST LIKE :🥇❤👍💙🏆
Other than the bots!
One of your female challenge winner’s tattoos jumped from one side of her body to the other 😮
It’s the mirror, she took the first one on front of a mirror
Question: Would the muscle lost through aggressive dieting be 'quickly' regained due to muscle memory?
i believe so yes!
@@PaulRevelia Thank you!!!
04:51 Leg tattoo is on the opposite limb?
What am I missing? 😂
I lost 18 kgs / 39 lbs doing OMAD.
NEAT, with resistance training and no specific cardio was done.
It worked for me - but there is no guarantee it would work for anyone else.
When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.
Did I lose fat and muscle - no doubt - only a DEXA would have confirmed it.
That said - having less fat covering the muscle I had, made the reflection very pleasing to the eye.
OMAD... may not be ideal, but I guess trying that approach for fat loss and NOT neglecting resistance training would be more favourable than opting for a quick fix, pharma injectable, pill. lotion or powder approach.
My bottom line is, which ever path one decides to take, ideally not via pharma, make it so it can be done with consistency and does not end up being a chore.
As always - thank you for uploading and sharing.
❤
Thank you so much
Why's the camera keep moving in and out lol
Hypnotise the viewer😵💫 😂😂😂
Is there a cost to join and what is it?
Also can I join and get help on a vegan diet?
Thanks 😊
$50 and we have vegan meal plans
You need to do both.
Build muscles and lose body fat doing cardio.
The whole "losing weight" thing is stupid IMO.
My froend is 115kg for 1m85, 19 percent body fat... why shall he lose weight ? He has crazy amount of muscles
I am 1m94, 115 kg and 25 percent body fat... I have to lose body fat, not just weight
😊😊😊
Why does the camera sometimes zoom in and back out?
attention keeper
Did he say 190 grams of protein per day? One egg has 6 grams. I am not arguing, I am just trying to understand. Someone please let me know.
yes. Eggs have more calories from fat, so eat lean meats, protein powder, even pasta has protein it all adds up pretty quickly.
Treating your body like a carnival is wild 😂😂😂
lol
Amazing how complicated this becomes. You think you’re doing good just to find out some underlying risk. How tf you measure protein?
Food scale
@@PaulRevelia thanks for replying but I meant how do you know how much protein something is. I guess a chicken breast that weighs X will have X grams of protein?
🌟
Thank you Justin.
Love your content Paul, but lately, the “breathing effect” video you are employing seems out of place and kinda nauseating. With respect from downunder ❤
How about he just tells us what steroids he is on
lifetime natural, now what's your excuse lol.
@@PaulRevelia well congrats. You can’t blame me , majority of men that look like you at your age are on Something. Very impressive !!
You think? I know lots of guys who are natural still and look great. TrT doesn’t help disciplines
@@PaulRevelia I think
Maybe a handful of people that are like you. Majority of fitness influencers are on something
Thank you Paul! Love your information! I do have the fear of the scale number a tad! I did join the transformation, it’s been hard because we moved this last week and been getting house set up! I need to get my butt in gear now! I like to watch your vids because it lights the fire! And I do love the question answering!