This Changes Everything | Stubborn Fat Gone
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- čas přidán 21. 08. 2022
- Losing body fat is a battle most of us go through at points in our lives and for the majority it's a constant back and forth. For those of us who have been able to learn the process we have a tool to fight against this.
Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study
pubmed.ncbi.nlm.nih.gov/28925...
Losing fat is hard, keeping fat off is not hard...but many don't understand why. This study that was conducted called the MATADOR study confirmed what i have seen for years with those who I coach. Once we reach our fat loss goal we can bring food up, lower cardio and keep and even lose body fat.
Rapid fat loss diets are popular because the promise quick results. Those rapid fat loss diet results are often non sustainable and can lead to rapid fat gain post diet phase.
The Diet Break has been used for years but is still very limited in it's awareness.
Today we break down the best fat loss tool for losing fat, keeping muscle and maintaining the body fat desired.
How to lose the stubborn fat and keep it off!
Hey Coach Paul! So nice that there is someone who talk about these things! Since I pay more attention to my nutrition and my daily activity like walking after the gym my results are so much better. Thank You!
Great info Paul. Best channel on losing fat/weight in the most sustainable way.
I sincerely enjoy your content, very informative, but not overly drawn out.
You are spot on! Thank you for your helpful videos.
Your content is gold. Thanks for the free quality info keep em coming cheers 🍻
Great video, Paul. Even useful for the “regular people “. You are very easy to understand.
Backstory: I’ve been lifting for several years but always carried the fat with me since I didn’t really add in a lot of cardio until April of this year partly because I was tired of my gains being hidden, also part in thanks to these videos. My diet I haven’t adjusted much which wasn’t bad to begin with but I took a loose baseline of what I was eating day to day and started working in the “Swaps” referenced in an earlier video. I ran my BMI at the time I was at about 225lbs (29% body fat)
So I hit the BMI machine at the gym yesterday, after about 4 months. I’m down to 211lbs (22% body fat). 6’0” 40 years old. It is an awesome feeling already and I haven’t even hit my goal yet. The beauty is its all completely sustainable.
nice job man! You have almost the same body metrics as I do!
Great story! Keep it up, bro. I think it's WAY better to create a caloric deficit with increased activity (walking is great) rather than simply cutting calories (which slows your metabolism and messes with your hormones).
I love the diet break approach. BTW you & Colin Dewaay I have lost 85lbs & maintained for 2yrs. Thanks Paul..this coming from a 60 yr gal.
The tag line got me, as I was headed to Baskin Robbins. This better be good video!!
this won't be as delicious as ice cream!
@Bainbridge Video Tour yes! Inquiring minds want to know… 🤔
LOL, I had baskin robbins yesterday, and I still lost .125 inches on my waist. Walking and calorie counting works. Now I’m 10.5% bodyfat.
Coach- I can't say enough good things about the information you give us with every video. And it works! Thank you so much.
Great video. Great information. Great explanation. Thank you for this.
This is really good. I am at the end of the 90 day. Lost 20 pounds. Feeling good, but I KNOW that my body has adapted. I am not going to take a break from the process. Just aiming for the maintenance calories. Then I will hit it again.. Great video with sage advice.
I love this idea of having a break.
🙌🙌💯OMG!!! This is so freaking good 🙏Must watch people 💯
Thank you Paul!
I’m so happy this just popped up! Working with Colin Dewaay for close to a year now and currently on my first diet break.
Thank you Paul 😊
This is so interesting, thanks for sharing.
Thank you so much Paul.
You are very welcome
One thing I've found super helpful for obese people dieting by taking a 2 week break occasionally BEFORE they start feeling worse from the dieting, it keeps the process working well longer and perhaps just as if not more important they stay in a better place mentally and are better able to keep adhering. Whereas if you just keep going until they feel they need one, sometimes they have a hard time keeping from overdoing it when you give the break. Of course this is different than competitors, and everyone is different.
Great video Paul. Diet breaks are great, from an adherence standpoint along with energy standpoint.
Absolutely
I'm definitely trying this. This sounds great
Thank you for this video
Great video Paul keep up the good work
Thanks, will do!
Great video Paul. I have done this for 10 month. Diet breaks, such a great thing.
Thanks for the feedback yes they are such great tools!
Completely agree. Once I break 5ish weeks of deficit, my sleep goes to shit, energy sucks, and my workouts feel more like a chore. Adding in breaks makes weight loss easier and more sustainable.
Thank you Paul Revelia! This is my major issue. My calories are like 1286 to lose weight. Once I am done, I tend to put on fat in my belly no matter what. I try not to exceed my maintenance cals, but it only takes a little overage for me to gain some fat. And when losing it's hard week after week to stay under 1300 cals.
love your content .. thank you
I appreciate that!
Great video Paul
Thank you!
I've done this specific diet strategy for a few of my clients in the last year. 2 on 2 off. It really helps with clients learning to practice tracking their calories just to maintain their bodyweight, and Preventing a lot of the metabolic adaptations that happen during a normal calorie deficit.
I've never had much problem to lose weight when I wanted but I've always stopped at around 15%. This time I've tried some of your advices and was much easier because of the walking. I'm eating more and don't get exhausted with running or other high intensity cardio. I challenged myself to get to 10% this time because I feeling great and why not. I'm doing 2 cardio sessions a day, before and after the weight lifting to reach 18/20 thousands steps (I know, I know...but I beating my PRs all the time and I don't get tired walking, so...). The only advice I can give is TAKE CARE OF YOUR FEET, USE GOOD SOCKS AND MICROPORE TO AVOID BLISTERS. Blisters are your greatest enemy, believe me, I know what I am saying.
I love how this popped up just as I finished my workout. So as I drip in sweat and drink my post workout shake i'll watch this before I clean up haha 💪👍
way to crush it!
@@PaulRevelia Thank you I had to get back on track was in not good unmotivated headspace for about a week. I still worked out 5 days a week and stuck to my clean eating. But I admit I was doing the bare minimum workouts last week. But kicked my back ass into gear to start this week. Yea taking a little break is ok but not messing up my progress. Your videos motivate and help encourage me a lot too i'm in my earlier 30s now and enrolled myself in NASM in April of this year. I love fitness, being healthier. I always want to learn more about it. And decided to make it part of my work now too. Thanks again brother 👍👍
I was 267 I’m down 255. It work you just have to to want thank you Paul.
Great stuff.
Glad you enjoyed it
Best video ever
I’ve been using a different approach to both staying lean and also adding muscle that’s been working well for me.
I took advice from Layne Norton in fat loss sprints, which I think my body has responded very well to. I’m still working out the length of time I’m in a bulk or maintenance vs the fat loss springs, but for maintaining bf and building muscle 6:1 week bulk/fat loss phases has works very well.
For this past summer I changed it up a bit by doing 2:1 week fatloss/maintenance and because I started off so lean I was pretty much where I wanted to be in 9 weeks with only 6 weeks in a deficit.
The bulking ratio (6:1 or 6:2) works well for me also because I align my fatloss phases with my deloads.
Hey Paul, great video! I joined the current transformation contest and when I'm watching this video I have to ask myself does this apply differently to me if I am T2 diabetic? I want to understand if the typical strategy would change at all for those of us who have a high fasting blood sugar level than someone who is not diabetic trying to lose fat? Everyone in the diabetic community stands by eating low carb or keto or carnivore style diets to lose fat weight. Not sure if it matters but I'm not on any diabetic medicine currently. Thanks!
Wondering what your take is on "Set point weight" and if you believe there's such a thing. Thanks.
Big fan from india it’s 2.20 am here in India and still watching your videos ❤️❤️😍
I really appreciate the support Lonkan!
And how to transition into muscle gain journey after losing fat... I mean what should we do once we reach our goal and wants to start gaining muscle? I'd love to see a dedicated video on that topic! Because i think it's not a good idea to bumped up calories and stop doing cardio all of a sudden?
Thank you for the detailed explanation. I will try periodic diet breaks if im not seeing much difference or am losing energy/sleep from dieting.
Would you say a 1300-1500 calorie intake is sufficient to lose 0.5-1kg fat per week? My maintanance appears to be around 1800-2000. It might sound strange but I enjoy the feeling of hunger. I do moderate weight training 3-4x per week and I walk everyday 1-2 sessions of 40 minutes. I am 28 year old, 85.7kg, 182cm, Based on picture examples i am between 25-30% body fat
Useful info.
Neat.
Glad you enjoyed it!
Another banger.
Hey Paul, would eating in a deficit on rest days and maintenance on workout days work the same? Or do you need a few days in a row of maintenance to reset those systems?
Hey Paul was just curious if you have ever worked with athletes that need to stay a certain weight but need as much lbm as possible to perform at their best ability? IE Wrestlers, Climbers, MMA fighters, OLY Lifters, etc
Non-linear, phasic/periodized diet strategies are state of the art currently
Been a game changer
What do you recommend doing when your low calories and high cardio and incorporated refeeds and diet break and the weight won't come down??
I think im finding out that maintenance calories aren't static at this time. I feel like my deficit has become my maintenance.
I just get on the treadmill and walk 400-700 minutes a week watching videos and tv besides my 14 hours of cardio I lost 20 lbs and can fit into my pants from 25 years ago. Increase the activity, stay away from bread, and stop sitting in front of computer, walk, walk
Amazing! What treadmill setting do you use ?
You're either lying or you are very poor my friend because no one keeps a pair of jeans for 25 years much less if you don't fit in them anymore 😂😂😂
@@Gabriel-dm1duwell I may be poor😅😅.. I have 10years pants so far.. and I don't see myself getting rid of them any time soon...
@@denzowillis2590 I'm only kidding of course 😂😁
Most of the metabolic slow down people attribute is from losing mass. As u lose weight fat/muscle ur BMR changes. This relationship is very well understood and is predictable. The goal is to limit muscle loss because it is so metabolically active.
upping that protein intake is the way to go
It's sounds awesome , but how to excecute , especially setting calories in deficit or maintenance
Ever since I incorporated your 20 minute walk tip with my calorie Deficit, i dropped 2 pounds (18%bf->16.3%bf) in 3 weeks. I am 5,6" and 135 lbs.
This is a fantastic video. I was morbid obese about 2 years ago, I was 390 pounds I began changing my diet 2 years ago and began a bit of weight loss. About 6 months in about 50 lbs down to 340 I wasn't really happy with starving myself so I decided to listen to your advice I went out bought a used treadmill. This is where my entire life began changing, this was about 18 months ago I began seriously doing treadmill for calorie burn and also for health but I followed your advice and really I think it comes down to changing dietary habits , every once in while I will let go and have a feast, but a rarely miss a treadmill and now even a HIIT MaxTrainer anyways, now I am down to 190 with a goal of 160 then gonna re calibrate my diet and start strength training and hopefully then I can add maybe a bit of muscle but my main goal now is cardio and maintaing what I have now, it took a whole lot of work but it all started with day one and like you said walking at any pace takes energy so keep moving and keep living and thanks for these great informational videos OH yeah I am 51 treadmill cost 600$ max trainer 500$ used equipment is cheap , thats why you dont quit !!!!!!!!!!
oh yeah Paul has also said in other videos when your body adapts you can increase intensity and you can burn more in the same period this I had to do many times along the way, now its incredible what I can do now compared to then but it was all incremental
Try alternate day. I’m currently preparing a case study in the uk with a sports scientist to look at my cutting method.
I’ve done it 3 times now - and after 24 weeks I lost no lean mass, my testosterone remained the same and my maintenance calories actually went up - so I suffered no metabolic adaptation.
This recent cut I’m completing on Wednesday and will post a transformation video showing every day from front and back. Then I’m getting testosterone test, DEXA, bodpod, callipers, the works at the University of Canterbury.
Check out the anabolic cutting video on my channel where I explain it in detail.
Would be great to hear your thoughts on this.
It’s kind of similar to what you say on this video but it is done alternate days - so I fast 24 hours, train, then feed for 24 hours.
I'm not overweight, I'm fat.
I've lost a lot of weight, I'm at a decent BW but I'm still above 25% BF for sure.
Haven't done a lot of cardio these days but I've been doing 8/12K steps/day but apparently I'm not in a calorie deficit. I also train at the gym about 2h/day, nothing seems to work.
I'm already to a point where everything's optimized. I honestly don't know what more I could do. It seems like my body doesn't want to use fat as energy and I'm still not building muscle so my body probably burns the little bit of muscle I've been building, that's what makes the most sense to me.
I probably train 5 times harder than any gym goer yet most of them look better than me.
It's either I'm gonna quit or I'm gonna go on a bulk like everyone seems to do. I like the sport for sure but what's the point when there isn't any changes. I'm not crazy. I don't see people looking like poop after 6 years of training.
Weightloss screwed me so hard.
Your probably always stressed, and have chronically high cortisol levels which are ruining your gains. High cortisol from being pissed off all the time and stressed is literally self sabotage in terms of gains and other things. Just from reading your comment I get that feeling. I'll advise take a break from the gym and from cardio a bit, buy a food scale and TRACK EVERYTHING. When you get good at that then start lifting and cardio again. You absolutely need to reject and eliminate stress so your body will stop working against you.
Also I'd advise train for strength and not necessarily the mirror. Best way to gauge your gains is to progressive overload. Always try to lift a bit more than last time whether in the form of weight or reps. If your strength is up, your gains will ultimately be up. So train for strength
Just skip breakfast, intermittent fasting.
@@superduty4556 Did that for 2 years lost 130lbs, seems like it wasn't the best idea but I wouldn't have lost that much weight without IF.
I'm scared I'm gonna lose muscle again if I go back on IF
@@MonkeyKong38 then fast for several days, your body will be forced into consuming fat for energy. You won't enter catabolic until your fat is very depleted. Just keep active.
do u think 6days of clean eating low carb and low calories is okay with ONE day of moderate calories and carbs/sugar eg.a cheat day? as in will the water weight from a cheat day be minimal or will i gain FAT in that one day of cheating
My sweet spot is 21% bodyfat. I don't look bad but i look "Heavy". I have been below 15% but the body fights back a lot.
@gregdoucette what’s your opinion about this study ?
Good or bad strategy for those of us doing the transformation challenge? Ive been in deficit and working out almost daily, I know I'm gaining muscle but the scale has actually gone up and my pictures don't show much change. I keep telling myself to stick with the plan.
Gaining weight can be a good thing, bone density increase/muscle gain. I would pay more attention to performance and body recomposition in the mirror
Probably you need to lower youe calories a little bit more or increase protein intake a little bit. It really changes with individuals. You need to test your body to determine the optimum conditions.
My Second Channel For Prep, Training Videos czcams.com/channels/BIrMhVdgjWKbIbvonS__ow.html
I found when i switched to whole natural foods my appetite vanished. Im walking 20 30 sometimes 40k steps in a day. Eating until im full but maybe getting 2200 cals a day. 235 male 30. My deficit is crazy but im not suffering. Idk if this is ok or not.
I’ve noticed when I take a diet break, my weight spikes up by anything up to 5 pounds (water weight) - is this to be expected/normal?
Same for me too.
Same for me
Modified BIll Philips ABC.... bulk 2 weeks, cut 2 weeks. Just... mini bulk.
Bulk? Not at all this was maintenance
Only problem is this long fatloss phase will make your bulking period so short then?
What about refeed days in this context? Would they have a role here?
that's basically a diet break
I started off January around 33-35% bodyfat (around 43 inch waist). Today, I am around 10.5%. Calorie counting, walking, and reverse dieting work. The body can only lose so much fat a day (and, surprise, you can only gain so much fat a day), and it is a percentage of bodyfat. So, guess what, If you maintain the same calorie deficit everyday, each progressive day you are at greater risk of burning muscle, not fat, so you need to add a few calories everyday as you lose weight. So calculating how much of a deficit you need everyday will get you to your bodyfat goals faster, because you’re not burning your LBM (the denominator part of the bodyfat equation).
can you explain the adding cals part on a daily for greater fat loss?
Wow congrats👏🏽 What all do you eat? I'm down 30lbs and about 4% body fat. I want to lose more body fat.
Recent studies show that the body adapts to the lower caloric intake while dieting and hence changes your metabolics to survive at a lower maintenance level. In that theory you would need to further reduce your caloric intake to remain in a deficit.
@@jefflengyel6431 That has not been my experience. I track my bodyfat twice a week with the army bodyfat calculator and calculate my max caloric deficit using the Alpert formula (31 kcal per pound of bodyfat). My BMR has stayed the same for the past few months and I require more calories, not less, as I lose more fat. Again, I wish I knew about all this sooner. The metabolism slowing research is probably the result of people losing lean body mass because they’re not dialing back their deficit on a consistent basis…
Was matador from Lyle McDonald?
How do you calculate your new predicted maintenance calories?
Also, off topic, as someone gets more lean, does their intake have to reduce even further to lose the last bit of weight? I’m currently in a plateau eating 1500-1600 a day, weight training 3 days a week and walking 5 days a week a few miles a day.
I want to lose another 8lbs to start eating at maintenance
i usually just take the calories it takes to lose weight and increase them by 30-40%
So much cardio & only eating that little?? Jesus dude. Not to be rude, but how do you even have energy for a full workout on those 3 days? That's just insanity to me.
@@FurbyParade226 well It definitely does suck, but I’m not starving. I eat dense/heavy low calorie foods, and high protein meat.. so I manage to get full at the end of the day. 3 days push/pull/legs isn’t that much.. and walking doesn’t take much energy but sure does burn calories
@@PaulRevelia awesome man, thanks 🙏
@@FurbyParade226 please don't take God's name in Vain like it says not to in the Bible. God Bless you and your loved ones and remember JESUS LOVES YOU GUYS TOO ☝️🙏✝️ I recommend to follow The Catholic Church which is the true Church founded by OUR LORD AND SAVIOUR
First like and first comment
Thank you Justin!
What the best weight workout for men over 40 to lose fat ?
Hey Paul were you friends with Jerry Ward at all? He was around bodybuilding industry....
I was not, he was a judge at many shows I was at.
@@PaulRevelia ah ok well Paul I appreciate your information on how to do things brother 👍
Are you near Palm Coast?
did the people stop excercising after their fat loss or what, why did they gain the weight back and was it all fat or some muscle
Hey Quick question Paul, I'm part of the 90day challenge and was wonder how this applies to the workouts?
You mentioned you would increase calories / macros and reduce cardio on diet break weeks but do we stick with the workout regiment as is? Or do we decrease the intensity in that as well?
Keep training the same
@@PaulRevelia thank for the response. Will do 💪
What's the Facebook group called?
This is very much like the "zig-zag diet".
2 meals a day 1-2 weeks alternating w 3 meals a day 1 week should do it.
Why is it that it doesn't matter how many videos I watch..
.. the fat still don't want to come off! 🤣🤣
Some studies tend to show that deficit through exercise isn't that effective because of adaptative thermogenesis : in the hours following exercise, the body lowers metabolism, so you don't lose as much weight as expected. And obese people have it even worse : up to 50% lower metabolism. So instead of losing the planned 400 kcal they only lose 200 kcal.
I dont believe in diets - recently I started walking, in 2.5 weeks I lost 5kg, eating almost the same as before (reduced sweets, carbonated drinks etc).
I wonder if it is sustainable and when I am gonna hit plateau.
I’m losing weight but not in my belly I’m keeping the fat on my belly
Same 😩
No market 32
Your body is my goal body type .. how do I achieve that
Are you 6 foot 3 like he is?
😀😀😀
I haven't watch the video, just came to say you need to be in a caloric deficit.
I lost 75lbs dropping my calories 10 days every month on the off days I increased my workout.