THIS Is Why You Can’t Lose Stubborn Fat... (4 HIDDEN Mistakes) | The Muscle Growth Doctor
Vložit
- čas přidán 27. 02. 2024
- Dr Andy Galpin, PhD, Professor of Kinesiology (the study of movement) reveals the biggest mistakes that are stopping you from burning fat & keeping it off for good...
📺 Watch the full episode here -
• The Muscle Growth Doct...
❤️ Subscribe to our main channel -
/ thediaryofaceo
#thediaryofaceo #doac
📺 Watch the full episode here
czcams.com/video/hQ78Hpwrt80/video.html
Don't forget to Like, Comment & Sub! 🙌🏽
THINGS FROM THE VIDEO :
• The goal is to lose fat and ideally preserve muscle, also keep the excess fat off so you don't repeat the same thing (so you don't do yo-yo dieting).
• The No.1 predictor of long-term successful fat loss is adherence to (sticking to) your workout program and your nutritional program.
• Important to pay attention to what is going to make you adhere
• View what you eat as your 'nutritional approach' not 'diet' (a diet is generally short-term then people often go back to their old ways).
• Get to a caloric deficit in a way that makes you happy.
• Do exercise that you are happy doing as long as it loses fat and preserves muscle mass.
• You can change ways of training and eating and do different things. You may find that many different ways work for you.
• Where in the world we come from means that our genetics are different; how we use fats, carbs etc differs.
• Different people can get different results with different ratios of carbs and fats (some people will be better with more fat than carbs and others with more carbs than fat).
• Make sure you get plenty of protein.
• Most people;
- protein high for maintaining muscle mass.
- something strength training at least once a week, something that makes you burn a lot of calories, long duration, high intensity. Do some exercise that is hard and gets your heart rate up.
• Don't do something that gives you a feeling that you're not doing what you want to do because over time you won't stick to it.
• Do strength training before endurance training. If you do strength training first it won't compromise the endurance training. If you do endurance training first it will compromise the strength training (you'll be more fatigued and lose strength and so you'll have worse performance in your strength training).
That stomach in the Thumbnail is not belly fat. It is Bloated stomach. Stop fooling people and tell them to see a Gastroenterologist 😂😂
The reason a lot of people put excess fat on in the first place, is by eating a lot of carbs, and a lot of fat, together at the same time, too much of the time.
Ted Naiman MD, talks about this in the following video ; 'Burn Fat, Not Sugar w/ Ted Naiman, MD' ('High Intensity Health' channel, 22 Jan 2018). The first 42 seconds provides some brief yet helpful information on how excess fat can easily accumulate on our bodies.
Dr. Layne Norton also talks about it in the following video ; 'You're Eating TOO MUCH Protein!? | What the Fitness | Biolayne' ('Dr. Layne Norton' channel, 24 Nov 2023). From 1 min 50, in part of the video he talks about eating too much carbs and fat together. He also talks about the amount of excess protein and carbs that turn into fat compared to eating excess fat.
Natural foods are different from a lot of processed foods in terms of the amount of both carbs and fat in them.
Yeah stop eating bread spuds rice, pasta, and you'll soon lose it
1. Eat Healthy
2. Exercise
3. Avoid Alcohol / Sugar
4. Avoid late night eating
Exactly!!!
thank you for cutting through the blah blah. lol
Eat right, do resistance training, do intensive enough cardio to raise your heart rate, do lots of walking, and do all of that consistently. That's what's been working for me. It's not easy at first, but when it becomes an integral part of your life style the benefits you reap make it all worthwhile
The consistency is the key.
is cardio good for skinny fat dude ?
@@fnotes3850 Cardio is good for everyone, but if you are skinny fat, then a combination of full body strength/resistance training and cardio will work best.
That was my route at one point until I hit a hard plateau. What broke me through it, ironically, was lowering the cardio to practically just an "activity" level. Dropped the elliptical, kept the walking (didn't increase the walking either, just like 30 mins a day on average, between 7k-14k steps per day is what my diet is tuned to), and kept the resistance training (6 day whole body split). So long as I legitimately kept my diet on track, weight dropped like clockwork. Lost 70 lbs slowly but surely over about a year and a half. Two months of progressive calorie restriction (never went below 1600 calories), followed by two months of calories at maintenance levels. Rinse and repeat. Definitely got hungry at some points, but never went insane with it.
Added the cardio back in as I upped the calories to maintenance (or bulking) just for some heart health care.
“do lots of waking”.. how much is “lots”?
Adherence! Love this! There was a time i taught students on a personal trainer course and one of the most frequent questions asked was 'whats the best training programming'? Always, my response was...the program that any individual adheres to! Adherence to a program of balanced nutrition & movement will always win the day.
jubk food sounds good
Been working out for 20 years. I"ve tried every fad for the first 15 years. They all work to some degree, I've grabbed a little of this and a little of that from all of them to make them work for me. Consistency is just key, which is why adherence is the biggest difference maker.
1. Eat Healthy
2. Exercise
3. Avoid Alcohol / Sugar
4. Avoid late night eating
I’m lookin forward to watching the full interview with this one! Andy gives such nuanced answers- but there’s little tidbits of gold in there.
🎯 Key Takeaways for quick navigation:
00:53 *🏋️ Adherence to workout and nutrition programs is crucial for long-term successful fat loss.*
02:30 *🍽️ Focus on a nutritional approach that provides flexibility while addressing individual triggers and needs.*
03:12 *💪 Tailor exercise to personal preferences to ensure adherence and successful fat loss.*
05:18 *🔄 Personalize nutrition and exercise strategies based on individual challenges and goals for better results.*
06:58 *🚫 Avoid scarcity mindset and deprivation to maintain consistency and adherence to lifestyle changes.*
Made with HARPA AI
Lovely recipe thank you. Will be making this weekend 👍
Weird
Good stuff
Losing weight isn’t as difficult as people think it is. It’s just that doing what it takes is boring. That’s why most people don’t achieve it. They know what they are supposed to do but they won’t stick at it for long enough.
It is boring and I have definitely thought like that before but it is far more boring to be sick and not able to do your activities of daily living, in and out of doctor appointments etc. I have worked in the health care system and it is very boring to be able to only watch T.V. or sleep in your bed because you can't get up etc.
@@amandafedewa9017 Indeed. One quote I heard sums it up. “If you can’t find time for fitness how will you find time for sickness” - I can say with impunity as I’m just about to start my workout! 😄 🏋️
Does anyone have to go to work here or spend time with spouse and kids?
Adherence. Saved you 8 minutes!
And enough protein.
7:45
I dont believe there is a single useful informatio in 2,5 hours of this interview unless you are know absolutely zero about fitnes and nutrition.
Eat the protein first also
Consistancy in training/activity, sleep pattern and diet. Find what works for you as we are all different.
I was sedentary for 6 years, lost my strength. Started exercise and weight lifting 4 months ago. Now at 69 I lost 11kg (24,2lbs). No diet changes, just exercising. Going to have to buy a new belt, my current belt is on it's last notch.
Key takeaway: adhere to a nutrition and exercise that I enjoy and can be consistent for weeks, months and years. Simple and profound!
Thanks for the advice. I train 2-3 times a week, mainly weights. I sit at a desk for my job, and my evening weakness is biscuits, but, i have a small pop belly, and i dont feel i eat enough to deserve it. Any tips to get rid of given im already doing training?
My favorite drinking game is taking a shot every time Dr. Galpin says "OK, great" 😂
There’s no secret
Eat less move more
Calorie Deficit
There are secrets if, like he said, you also want to keep muscle. But otherwise yes m
I only can comment with what seems to work for me. I started 186cm / 112kg. Now, about 1.5 month further, my weight is 104kg - the rate of weight loss is decreasing, however I have tons of energy and can see changes to my body (primary area: office belly). I started OMAD, in the evening, around 500kcal, for the first month. Now I added exercise bike, morning and evening, in 30 minutes i burn about 200 kcal each (so that is easy cycling - not any extreme). I burn through exercise what i take in as calories, so the deficiency is about 1500-2000 kcal/day. Fat is about 7700 kcal /kg - so theoretically, in 4-5 days a kilo should be gone. However, it is not that simple as muscle is built though exercise and water intake (that drastically increased) and bowel contents influence the weight as well. Realization: just watching the weight(loss) is not an adequate way. I do take multivitamins, magnesium, potassium after each training because with sweating / peeing those minerals / salts get flushed out. I track my weight, calorie intake / expenditure in an Excel sheet, and used the Atomic Habit method of telling a relevant person my goal (it is a psychological trick - it is much harder to quit once you promised something). So far, I'm going strong. I'm not beating myself over the head with diet and exercise, when I meet friends I just take the regular meal without feeling guilty (I just do some extra time on the bike) and in fact, this aligns with practically everything that has been explained in the above video. Last remark: I've always considered myself a sweet tooth, gourmand, Mr. anti-Olympics - all of those were just thoughts that persuaded me that is who I am. No. It is not set in stone. Once you change your mindset, anything goes. Even identifying with having a healthy mind & body (psychological trick #2: BEFORE the end result has been reached), and enjoying the process rather than allowing to be happy only when the desired result has been reached (psychological trick #3).
@06:18 How about that "Gluconeogenesis"? how to avoid it from "possible" excess protein intake? (and "possible" is because whenever you take even a little more than your body needs.... which will happen in every "controlled" diet)
Dr. Mike Israetel said in one of his videos that endurance after strength may "blunt" the results of the strength training. 🤔
I do lion diet/omad, without friking exercises. For the past 2 years, i feel great at 53 now. Thanks to dr. Ken Berry, dr. Shawn Baker, dr. Anthony Chaffee👍🫶💪🧠🫀🫁🦷🦴👀
Really love this guys way of explaining he's quick and concise and you can tell he knows what hes talking about thank u for the great interview!🙌🙏
OK great!
Go to the gym, eat a high protein, low carb diet. Its almost like magic!😂✨️
high protein is damaging/taxing to the kidneys and body. the WHO states that over 15% can cause negative effects. carbs are fuel but its the type that matters. avoid refined and complex carbs. fruit is optimal and greens for aminoacids
@@colmrooney414 Do you even lift bruh?💪🏻🍖🍗🥚
@@colmrooney414 don't believe or trust a thing the who says. They want a weak population.
This high protein stuff is killing people - getting your daily intake of protein from protein bars and whey protein is good for building muscle but terrible nutritionally, especially long term.
Get your protein for FOOD and you'll be sweet in both short and long term.
That's all I'm saying.
@@folu12 High Protein diet is the best, chicken breast & eggs are your best friend.💪🏻😅
So eat less move more....
Groundbreaking
Realm shattering
No way!!!
No mate, eat more move more
@@actionman4593 Or better; eat while moving 😂
Liked this guest!
One of those videos you watch in x2 speed. Eat less move more. Caloric deficit but not a diet
Can you lose fat and build muscle at my age 63 years? As I’ve been going gym 4 months lifting heavy to failure and eating lots protein and still hardly any changes
Short answer is yes. Stick with it, you'll definitely see changes, and even if they're not as big as you hoped for, you'll know you're healthier for it.
You could be eating too much even if its protein make sure you aren’t eating too many calories each day
Get a little closer to failure at the end of your sets
Go carnivore, lose the belly fat. 55 year old here, with an 'almost' six pack. Lost 15kgs, down from 94kgs to 79kgs since August. No exercise yet or weights, although I do have a 'walk about' job. I do intend to get off my arse and do something now though. I have the energy for it now. If I can do it, you can. I have nothing to sell, just to share that it works. I can honestly say that I look the same as Andy, although I don't know if he has a full on six pack, but mine is on the way to popping, hence my need to get off my arse and get it done))))
I always do fasted cardio 1st. Then I lift.
Cardio when fasted sounds amazing but then lifting right after cardio? Hmmm 🤔
My advice, strength train 3-5x/week, Walk 10-15k steps per day (you can get an apple watch or fitbit to track steps), get in a 500 or so calorie deficit, and aim to lose .5%-1% of your body weight per week. When weight loss slows down (due to you weighing less which means your body needs less calories to maintain itself), you can either increase the steps per day or drop calories a bit further.
Going for a run is definitely a start! Especially in the morning before breakfast! Then have a high protein zero carb breakfast, do this 6 days a week, THEN you can pretty much eat what you want!
Just saw a video where a fitness influencer said that eating less and moving more dosent work for fat loss....
They are stupid then.
I heard a good quote a long time ago and I'll share it with all of you:
If you don't find time for exercise, you will find time for illness.
Makes a lot of sense.
"Nutritional approach" I like that 👍🏿
Visceral fat is a "spot"😊
I have always heard that one cannot do spot reduction
EG, you can't lose central adiposity only
Certainly an older males. There is a hormonal problem of accumulation of visceral fat, perhaps related to reduced testosterone
So an older male may find that losing a lot of weight everywhere else, the visceral fat may be the last, if ever, to reduce
I'm 281.8 lbs 45 yrs old, and I don't have any medical conditions. I started carnivore today for 100 days. I'm also fasting 4 days a week. I've been fasting since Dec 1st, and now I'm ready to change my diet. I hope this works😁 I'm addicted to food. Fasting no problem, but eating the standard American diet is a huge problem 🥲 I hope this works
Why do carnivore? It's dangerous. The goal isn't a lighter casket. Eat more vegetables.
I went from 265 to 175... you'll change your taste buds and eventually crave healthier foods. My family can't believe that I refused to eat greens for decades and now I eat a ton of broccoli because it's delicious.
Carnivore is dangerous. You don't need a lighter c-a-s-k-e-t.
Do something u can do forever. Not 100 days. If you gain it back you'll be worse off because you'll gain visceral fat which is more dangerous than subcutaneous.
Comments keep getting deleted. Carnivore is d4ng3r0us.
I lost belly fat. The way to do it is simple. Eat less than your daily caloric deficit. Lift weights 3-4 times a week. Walk 10k steps a day. Continue this until you lose the belly fat. It just takes time. You can lose belly fat on its own. You’ve gotta decrease your body fat % overall.
Everyone loses fat in different places at different times of the weight loss journey.
Going to watch this tomorrow but can't today - Anyone got a TL:DR list for the 4 hidden mistakes?
The number one thing that keeps you from losing fat is high insulin levels. Fat doesn't make you fat, sugar does. Cut the sugars from your eating plan and your insulin levels will drop and the weight will fall off. High insulin levels physiologically prevents fat loss regardless of what you do. Tired of being a fat a$$, cut all the sugars out.
True true
Go on Naked and Afraid.
Every body is different.
And the same... calories in and calories out produce the same result for everybody.
The Zoe app says stop counting calories.. you e had them on…
In one ear out the other...
What were the take aways?
A Lot of Words. Very little substance.
Adherence is the word he used.
Consistency is what he means.
People always want the easy option…
But I like eating nice stuff! 🙄😂
ITS CARL BANNON.
Honestly. Hes NEVER been fat and had to lose the weight. So he has credibility but its theory based on studies.
But not knocking him down either. He is educated, far from ignorant! But... hes not speaking from experience!
Hardly any muscle mass, and been skinny his entire life.
So he clearly knows how to maintain!!!
He used to be a body builder
@@shalomagape5457exactly so he’s on the far end of the spectrum when it comes to people with significantly less muscle mass and activity levels
Talked a lot, didnt say much. Nothing new here. Eat less, move more. An unbroken ancient truth. Choose a program, thats your headache.
Oh dam I’m comment number 8. This is mad 😂
Unless you are skinny I think weight training is a waste of time! Far better to do press ups pull ups go for a run etc! In fact boxing training would be best 🥊
Press ups and pull ups ARE weight training... 🙄
There are MANY reasons why humans at any size and age to lift weight. Are you high?
My overweight dad eats a lot, no exercise, smoker, he is 80.
My grand parents died aged 96/98 , my father is 78, fit as , exercises daily, got a 49yr old wife , 14yr old daughter and a boat load full of cash. He hopes to see his daughters babes one day
Survival bias
Your dad made a deal with the devil 😈! 😳
Good genes
He talks a lot without giving the real answer. Why they do that always?
Hahahahhha😂 Am telling you brother
He recapped at the end fairly succinctly
What is the urge for people to chime in on the comments section about their own personal idea or anecdote of whatever the expert in the video already talked about? Why do you do it? bobrando1945 - "Actually, this world class expert is wrong and you're all fools to have watched this when all you really need to know is this..." blah blah blah.
You can't lose fat you can only shrink it
This is a disappointing interview, this guys has 100 words with 2 words of interest. So much talk with no substance 😢
Scraping the bottom of the barrel here aren’t we?
Massively ignorant considering the guy being interviewed helps a lot of people with this specific thing
@@treal512 Massively ignorant considering I was referring to 'business guru' Stephen Bartlett resorting to belly loss clickbait. There's thousands of wannabes peddling this exact same thing - it's the very definition of the bottom of the barrel. Note that nothing I have said infers that the guy being interviewed has done anything but help people. But you'd have to engage to learn that wouldn't you; ignorant assumptions are always easier, I appreciate that's true for some people.
@@DiegoWebberos Ahh well then you should be more clear in your public deductions and this won't happen as often will it?
@@treal512 What won't happen so often? Idiot keyboard warriors choosing to go on the attack after making knee-jerk assumptions? Idiots are idiots, and will always be so. I've learned long ago not to cater to them. Jog on.
You know a health channel is rubbish when the host thinks running gets rid of belly fat. What else doesn't he know ? I'm not hanging around and wasting my precious time to find out.
It’s not a health channel. It’s for entrepreneurs.
I will save you 9mins, it is the same advice as every other video>>> Burn more calories than you eat.
Get to the point
😂😂😂
The most boring person youve ever had on the show