How I Boost Metabolism and Lose 50 LB of Body Fat
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- čas přidán 5. 08. 2024
- Fat loss. Just eat less and move more. Seems pretty straight forward. Research shows that this may be the worst approach with failure in keeping fat off being as high as 87% based on some studies. How do you lose fat and also keep it off? The solution is to lose body fat, which is certainly the easier part, then we focus on restoring the metabolism with our new lifestyle.
The term metabolism is often confusing. Our metabolism is not broken or damaged, but we do adapt to lower calories usually through moving less and conserving energy thus giving the illusion our metabolism has changed. Well the truth is that as we diet, our body compensates.
Having a strategy around how to lose fat and keep it off is very important. No longer should we be focused on diets based on rapid fat loss protocols that promise 30lbs in 30 days only to leave us 10lbs heavier than when we started dieting.
The reverse diet, which is a process of adding calories and reducing cardio over time, allows us to keep body fat off all while improving our energy levels, calorie intake and overall well being.
Fat loss is hard, keeping fat off should be the focus and for that reason a diet is not a success unless that happens.
How I boost metabolism and lose 30 to 50lbs of body fat through caloric deficit and then reverse dieting.
I'm glad to hear that you have included more videos about women; however, I continuously see the age range of your clients all to be young ladies. I would like to see if you have any current clients that are in the 40-50 age range. Menopausal women are always left out and minimal information out there and I think it's because many trainers are not familiar with weight loss and hormones affected by menopause.
Yes please!! I’m 46 a group fitness instructor but struggling with the last 10 pounds. Ughhh ! I already get 15,000 steps a day and eat very clean. Just dropped my calories to 1675 from 1850 not sure what else to do.
Search for Janine Escobar. She is a trainer, menopausal and talks about this age range a lot.
He posted a video two month ago of this lady in her early 40s
czcams.com/video/jYNnAZZdhCs/video.htmlsi=TTTrR9zHz0n2EipB
His past few videos on women I’ve seen have been over 40
Yes! This
Fyi -My bone density increased after weight training 2-3 x per week over 5 years. I am a woman in my late 50s.
So would that increased bone density add weight ? ( might be a dumb question, sorry)
I fully agree. Once you get your diet and exercise regime in place, and it's as routine as brushing your teeth, keeping body fat off is easy. I wish more people realize this.
Yes took me a while to do that!
@@PaulReveliaPaul, running outside can tone strengthen legs, butt, lower abs and back. True?
Definitely, no breaks...otherwise it's back to the fattest
My thoughts as well
A 2.5 mile power walk a day will melt the fat off without fatigue, especially combined with strength training and a lot of extra food . I'm convinced it's not really the calories burnt, but the impact on my stress levels, improved sleep. I meditate on these walks. Never any earbuds or phone with me. That's where all my problems get solved and a lot of work gets done. Super productive use of 45 minutes just down my street. Much longer of a walk and my leg day gains slow down. Better off taking two smaller faster walks than one big one.
Post baby that doesn't work for all women. Some need to do fasting
@@iamwhoyousayiam6773
Stop lying.
Not everyone needs fasting.
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You might need it, sure.
With need I mean you prefer it.
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If I were to track everything you eat and drink, you’d lose weight.
Even without fasting, but this is easier to most people.
@@C0d0psshe’s not “lying”, she said “some” people need, not all. Also I find your comment to be untrue. After treatment for cancer, working with both a dietitian & and trainer, for 3 years, I was unable to lose an ounce, while restricting calories, eating only whole foods, 3 days of weights, moving daily…nothing. As a last ditch effort, I decided to try IF, followed by ADF. I’ve lost 30# in 12 weeks. Not all bodies are the same. I had never been fat, & always been a healthy eater, who exercised. Steroids screwed me up.
@@iamwhoyousayiam6773yes fasting is a game changer for sure!
@amybair3205 which kind of diet do you follow with IF and ADF? Do you eat all you want?
This is the missing part of most people's plans, the diet after the diet. This very much applies to non-competitors if anyone is worried about this. I think the main difference is the psychology. Competitors usually have the next plan and goal to work towards. When your goal is just to "lose the weight and keep it off", well, the "keep it off" part means continuing to put in work without seeing a result for your efforts. Messes with people more than most realize.
Yes the goal after the goal is such a big part of success!
Wow you absolutely nailed it there!
Love that you're combining the bodybuilding world and the normies. I've gotten into discussions before about this with friends and colleagues and it seems that bodybuilders cracked the code years ago, but no one wanted to listen. Now everyone's coming around.
Understanding this years ago through your coaching was such a game changer for me. I'm so glad you do what you do. 👏🏻🙌🏻
Paul continues to be the most useful fitness and diet resource on CZcams (and beyond). These videos have helped me build a system that works great for me and I can't thank you enough.
I appreciate the support!
Thank you so much for addressing my question, my focus is health and strength, I’ve never stopped working out and I am stronger but my diet is the one that needs improvement, I also started to move less because my energy is low so I’ll be focusing on choosing better food and moving more.
Thanks again for your help, you are honestly the best! ❤
I appreciate the support!
Grateful I came across your content Paul. Your information has really given me more real, no bs knowledge to help get me where I will be. Thank you for sharing 💪🏼🙏🏼💯💯💯
I had such a severe case of metabolic thermogenesis after yo-yo dieting that it took me an entire year of reverse dieting before my body was in a place to respond well to cutting calories. It was hard, but after putting in the time, I finally lost over 20lbs and 6 months later I’m still at my lower weight! I’m so glad I stuck it out and reverse dieted before my cut! 😊
Thanks for sharing!
I'll join your next challenge! Cutting down while I learn the ropes of weight training and then I'm in for my first bulk around the time your next challenge comes around. Thanks for providing all these videos for free, you singlehandedly made the biggest impact on my weight loss and fitness journey!
You are very welcome!
Paul always gives the best advice!!!! Favorite CZcamsr for years! 😊
Thank you just trying to share my experience to help everybody in their own personal goals
Just finished my check in. One week in and down 2 lbs and eating more than I ever have (whilst “dieting”).
Loving my coach and my program! Thanks for your motivation and knowledge !
Great job!
Paul can you do a video about keeping weight off during menopause
Let me do my research.
I would love to see a video on this as well!
The weight gain muscle loss and just always feeling crappy during menopause is enough to drive one suicide. With all you have done with fitness, please accept the challenge of helping us menopausal ladies with legitimate realistic assistance. We will be eternally grateful.
@@PaulRevelia omg thank you!
This would be so helpful!
Thank you for doing this video. Just found you bc I’m considering trying a very low calorie diet and the Internet screams “that’s dangerous” but I’ve talked to a handful of women that have lost 40-65 pounds that cut calories to 959-1100 a day and they restricted workouts first few weeks & lost the weight & kept it off a few years now. They slowly added 50 calories a day up to 1200-1500 etc and maintaining their weight. If they workout more they adjust. It sounds like a dream come true if I can finally shed the 80-100 pounds I’ve been trying to lose since I had my 6th baby 11 years ago! I’m so happy I found your video this one & the 900 calorie one. I don’t want to be that low forever but I’m hoping I can cut the fat! I love walking & working out…what you share explains. Why I’m I’m not seeing weight loss when I workout hard cardio. Thanks again! You give me hope I can figure this out
Best fitness channel on the internet. Thanks Coach!
I appreciate that!
Thank you for this video! Eye opening! 😊I love your channel!!!
You are so welcome!
I started walking because of you. I’m getting my steps in and I’m definitely getting leaner and tighter
That’s awesome congratulations
30 Minutes currently but I also have kids
Paul I LOVE your content and I signed up for a few transformation challenges but let’s see a 60 year old female that can transform to this level…
Months ago I watched another of your videos on reverse diet and long story short...
My maintenance at that time was 2400kCal, and I did a strong cut to 1700kCal and started to add 50kCal extra every week until i reached 2000kCal, then added 100Kcal every week.
Now I'm on 3000kCal and I still keep my six-pack. By the way i didnt do any cardio though, only hypertrophy training 5 days a week and trained my abs as any other muscle with progressive overload.
Your content is top level 👌
I have a doubt here. I am 27M 174cm and currently at 140lbs (17% body fat). I have cut for quite a while now and i am currently at around 1400 calories. Should i continue going lower than this to get to 12% body fat ? is there a way to actually increase my metabolism and cut at a higher calorie intake ?
seems unsustainable to go down even further
Great video. I've been cutting myself and am somewhat apprehensive of what to do with my calories when I reach my goals. I know increasing calories gradually is the key, but still....may reach out to you and your team when I'm close to my goal to assist getting across the finish line and then assisting with wrapping it all up.
Happy to help at any time!
Loveyour videos, thanks! FYI, the screenshot of the study says they regained the 21kg + an additional 3kg of weight when they checked in 58 months later, not 6 months later.
Fantastic!!!! Thank you
Thanks so much for the great content I have learned SO much watching your videos in the last few years- so much great advice! One of the other commenters here brought up It would be great to see a video on losing fat during menopause. One of my other favourite people to follow is Dr. Mary Claire Haver. She is an expert in menopausal issues. Would love to hear your thoughts on how to combine your philosophy with the issues she describes menopausal women to be dealing with. Again, thank you for all that you do for all of us trying to reach our fitness and lifestyle goals. You are a gem Paul!
Choose your hard. I’m choosing the hard NOW then not so hard later. 💪🏼🙂 Excellent advice! Thank you!! 👊🏼
You got this!
@@PaulRevelia Thank you!! How much does it cost to have you as a coach?
Coaching rates range anywhere from $150 and up based on your goals and what you need but we always set up a free consultation. Use this link if you’d like
Prophysique.com/sign-up
It’s the life-long path of mastery to embody who you want to be physically.
Whole foods, move your body, and fast! Lost 100 in 6!!
Great job!
Grats 🥳
@@PaulRevelia thank you Paul!!!
100 what in 6 what? Just curious
@@sweetsimpleslowlife2709 100 Pounds
Eat healthier and be sure to exercise at least 3 times a week. Cut the carbs and go on a caloric deficit. They say 90 days is sufficient but I think at least 180 days or 6 months is best to see some real results. Drink lots of water!
pretty basic information, it's a lifetime not 90 days.
@@PaulRevelia totally agree bro. I personally wouldn’t do 180 days or whatever days just to look ‘good’ per se. I would want an overall healthy balanced lifestyle. I’ve done keto before and that’s actually worked for me burning fat at a tremendous rate. Though, the keto flu the lethargy etc etc is NOT worth it. Now I just eat a lot healthier and of course cheat meals towards the weekend, can’t live w/o that 😉
Thanks for the nice video! When is the next challenge?
I heard someone say years ago....Try to get in really good shape at least once in your life. As we begin our fitness journey after getting out of shape our body will remember and more easily revert to the old healthy strong state.
33M training 5 days a week, 60 mins of cardio 6 times a week, and eating 1200 calories. Currently eating 2300 calories and only doing 25 mins of cardio 3 times a week and still dropping/maintaining weight. Everything in this video is straight facts and it's something I wish I would of known earlier in my fitness journey. As always great content!
Great video. But for me and I think the majority, keeping weight off is far harder than getting it off which in itself is hard enough. As you say it is also consistency and a different lifestyle routine than previously when gaining weight.
Great video! Such critical and practical information!
Glad it was helpful!
the health issues by being obese is real and it's horrible! I've just gone down two percentage points below obese and it's hard! I've been tracking my protein and calories and lifting weights three days a week. I'm coming up 8months or so as a beginner at 41yo, my next goal is getting a coach and I can't wait :)
Paul, I'll be in Bradenton FL tomorrow coming from KY. It would be cool if we could get a workout or training session in! I like lifting at the Crunch fitness in Bradenton. Nice gym!
Sorry, I’ll be in Orlando for a bodybuilding competition
Wow! Ive had it so rough! I have had many offers with people askinv to take my two children including my own sister. I never gave my children to anyone. Noone wants their children to struggle alongside them but at least i know they're safe with me.
Awesome video. I needed to hear that. I'm a yoyo dieter.
Glad it was helpful!
Curious about your thoughts about hybrid athletes? The men and women who can maintain and build muscle while about to do endurance exercise/events?
Thanks Paul ! Your tips are priceless!
My pleasure!
I feel like there is a greater range of motion when walking outside rather than the treadmill
How do you know what your tdee actually is, every calculation comes back differently for me so I don’t know what my maintenance is
I’m at the very beginning of a reverse diet. After decades of struggling with keeping those pesky 10 lbs off while bouncing between extreme hunger and exercise, I’m finally ready to accept this challenge!
You got this!
I am 31F, 5’8” and 228 pounds. Several years ago I went from 210 to 135 and looked amazing, covid came and my lifestyle completely changed and I stopped caring, and I gained up to maybe 250? I’ve been 225+ for over a year and can’t seem to stick to my deficit and lose weight. I feel so hopeless.
Paul, have you ever done a video on training and dieting during the different phases of the menstrual cycle?
I'm hearing a lot about that recently. Seems us women should be changing things up more frequently over the course of one month because of it.
Would love to hear your thoughts and advice on this. Thanks! 🙏🏻
I don't treat my athletes any different based on the phases of the cycle. I have not seen any evidence that it would change things long term. While hormone levels may differ at different times training itself is highly beneficial regardless. I don't work with strength athlete's, so it may apply for those working on one rep max's.
Hi Sir, would love a video on creatine monohydrate, your opinion differs positively always, thanks
In want to get this weight off and keep it off, I got up to 215lb 7 months ago when I gave birth to my 3rd son, my oldest is 11, middle is 8. Last month I was at 171lbs. I’ve never been this out of shape but I think it’s because I’m 31 now and the day just isn’t falling off as fast as it did when I had my older boys because I was slim slim up until 2020. Yes I gained weight (after) my second child isn’t that backwards? lol but I’ve been walking a mile a day with the boys and with baby strapped onto me bcs I have to do what I have to do and my boys surprise me with fruit plates (they’re so sweet and encouraging) have been telling me I’m getting skinnier yay but they don’t know I feel like I’m starving at night while they’reall asleep I get up and eat trail mix it’s so hard, but I know I can do this because of my willpower I just struggle with hunger pains everyday. But as long as I’m losing I’m happy and I want it to stay this way as a lifelong habit. I like that my boys like to walk/jog with me at the park and at the track. I’m more of a sprinter, but I can’t run hard like that with the baby on me but when I get a chance to, I know the fat will melt off because I know my body. I’m enjoyed watching your video 👍 im going to add more steps to my routine to try to get in 5 miles a day if possible but if not, I’ll figure this thing out!!!
Love this channel 🇺🇸 🇳🇿
So how do we do the reverse diet after menopause? Is it specific do we just experiment. I don't want to lose anymore mucsle or kill my metabolism more!
Have you done any research on burning excess fat while pregnant? Or postpartum? I know pregnant women are supposed to eat 300 calories more than usual, and working out can negatively affect breastfeeding (cause milk to stop being produced). Is there any hope for NOT gaining any more fat than necessary and “snapping back” into shape after? I do realize genetics can play a part as well.
I am 53,I want to get toned, I’m a cyclist and a spinner I’m practically vegan. I’m struggling because I’m hearing that cardio doesn’t work for women my age. I’m a cardio junkie. I had both hips replaced last year because I have dysplasia and between my age a snaking on office treats I got mushy. I’m back to my regular routine but I’m afraid of cardio now because of all the backlash it’s getting.
On that refeed day I'd like to advise some to make sure they are still eating the same kinds of food that keep you satiated, so you really feel the fullness.
i usually end up eating my same meals but adding some carbs like rice, potato or the occassionaly pop tart...ok maybe lots of pop tarts lol.
How long do you need to walk on a treadmill on what incline and speed to see FAT loss? My belly, back and arm fat are so hard to lose. Thank you.
You were talking right to me when you said someone can eat less, move more, and not lose any weight. I’m personally at a wall that I don’t think I can get over. It sucks. 15% bf and have never been able to get below 13%. I’m beginning to think it’s hormonal but I have no idea
yes it can be tough but details matter at 15% you have to pay attention and adjust the plan if it's not working.
@@Enlightener-ft3eo The trolls are out early today.
So your knee jerk reaction was to assume something as ridiculous as what you said. You’re an idiot. Go away
When you say eating more food than normal, are they eating good tasting food or a bunch of plane bland food? A Lot of times I see people do a transition they said they had to eat a ton of food and they were never hungry but it was challenging. However I come to find out they are just eating a bunch of plane chicken. This gets old and unmotivating to have to eat a bunch of bland food
hey! I'm about to turn 60 and am super motivated! Would love to be your menapausal guinea pig!!!
What an amazing 😍😍😍😍😍 JOB!!
Thank you!
My calories has been 1200 and i am struggling so much! This makes sense.
In my dexa scan it said I’m 44% body fat, with a 1190 RMR, I’m 4’ 11”….. so currently I’m aiming for 1390 cals a day. When I’m consistent and I eat the right foods. Concentrating on 120g of Protein. I’m not hungry and I feel energized and good.
But I do go up to 1700 cals on days where I over do it with cardio and weights. I have seen in the past 21 weeks a rate of lost of .34 lbs. so not the best. I’m scared of changing anything at this point since it’s only been a month and half of actual consistency in my calorie counting and macro watching. But I am curious if I should maybe eat 100 cal more, and see what happens 🤔
If ur losing weight and feeling great don’t change anything. You could eat extra calories once a week like he stated
great info! Can you link the weighted vest you walk in?
I bought it on Amazon not sure which one
I have a doubt here. I am 27M 174cm and currently at 140lbs (17% body fat). I have cut for quite a while now and i am currently at around 1400 calories. Should i continue going lower than this to get to 12% body fat ? is there a way to actually increase my metabolism and cut at a higher calorie intake ?
are you doing exercise? you seem underweight for your height. Make sure to go to gym and put on some muscle and do 10k steps a day to increase your calories.
Does your camera zoom in and out to try and keep attention or is that just something that happens? Random, but I noticed and it made me curious.
the movement is certainly about retention as we are experimenting in what makes a video successful. Keeping up with current demands has helped me continue to have success on this platform. Just putting out information is not going to do it, you need to have quality thumbnails, editing and ofcourse the content which I have covered but the rest is a moving target.
@@PaulRevelia Right on. Thanks for the reply. The movement is good. It did keep my attention and wasn't bothersome. Complacency kills, keep it up brother and thanks for the info. 💪
What if I do not have or want a fb account. How will I benefit from the group?
I did a 2 month cut. My calories went down to 1600. I been reverse dieting and I'm now at 2300 calories and have maintained my weight and fat percentage of around 13 percent. I weigh 147. I use to weight 165. I'm curious how high I can get calories without adding weight.
That is awesome! Well done!
@@PaulRevelia thank you.
What would you recommend for a middle age 34 year old who wants to lose weight and tone? I’ve just been doing strength training but it doesn’t seem to be doing much for me. I definitely feel stronger but I’m not really losing weight.
Middle aged 34? 😂😂 I am 34 and I am freaking young 😏
Do you think that is possible to be coached on line ? I am female 65yrs old . I have been active my whole adult life . Never had trainer but I enjoyed lifting and have been lifting for 32 yrs . My body is ok but I want to become more defined and stronger . I don’t necessarily want to compete bc I am a care taker and I am needed at home .
If you think this could be possible , would you recommend someone on line .
If that is not a possibility, how do I go about finding someone who is qualified and I could trust who won’t charge me excessively for their expertise.
Thanks
Delmy
possible, yes all my clients are online.
When does the next challenge begin?
Hi Though I have PCOS, all dairy products, milk, yogurt, whey protein powder seem to suit my body completely and I have no issues with them so can I continue to keep dairy in my daily diet?
absolutely, if you digest it well keep it in!
Where do I get the macro app?
How do you increase calories when you aren't hungry. I get my 1g/lb of protein daily but it's hard many days to eat more than 1500 calories. Many days I'm satisfied with only 1k. I I've been like this for around 20 yrs.
I think that plenty of people are in the same boat that you're in. I'm supposed to eat around 3200 Cals a day on my bulk, but if I ate according to hunger alone, could probably easily stay under 2000Cals a day. It takes a conscious effort to add that additional 1k plus a day.
Do you offer coaching?
I have been on a yoyo diet for 3 years and my weight is a little low right now. Can I reverse the diet immediately? I mean, I want to add 100 calories every week and gain muscle mass. I am thinking of doing a reverse diet for 1-2 months and then losing a 200 calorie deficit.
absolutely!
The dude knows his stuff
I am sure trying to learn and share!
This is a VERY good reason why 5/2 works so well: You don't get reduced metabolism, because that takes a few days to "kick-in"
It’s may now you are probably in the challenge but where do I go to find out more about the challenges?
Prophysique.com/events
How much do you charge for coaching?
I never got the plan here in this vlog ?
How do y'all survive on such low calories and not feel starved? I eat 700kal for breakfast and I still feel hungry 😢
Yeah, but those are not psychological effects, they are physiological ones that are not yet fully known. Studies with people who underwent bariatric surgery show how the body can adapt and start regaining weight even with extremely low caloric intake. Those surgeries are the best treatment for obesity that Modern Medicine has come up with. Even though, their procedure failure rate is about one every four operated people.
I want to join the next challenge.
Ahhh you got me!
Once you see results, it becomes an addiction.
What about calorie restriction with fasting?
Fasting is a tool to help control calories. This can help for some but there is no difference if calories are equal.
cardio watching STARWARS🎉 THIS IS THE WAY 🎉
Can anybody advise me: I'm 41 male, 118kg/ 250lbs 5foot 6 what is the first thing I should do. I eat around 2500 calories a day
First things first, stop eating around anything, get specific and how much cardio are you doing, i assume fat loss is the goal?
Thanks for the advice bro, I work in an office call centre so like zero cardio. I know that's what I should add in immediately, my body fat % like 40% I want to get to around 30% would be my first goal in around 4 months and limit caloriea to 2000 and see how that works out, I guess.@@PaulRevelia
GO> C A R N I V O R E
Hell no
To ne a competitive bodybuilder, one must have special genetics....so, it's more difficult for regular people
Highly disagree, you have never been to a bodybuilding show if you think that
@PaulRevelia training and teaching them .didn't you mention it? What aggressiveness...I don't care, I just mention differences between regular people genetics and the ones of bodybuilders
Anyone can get on stage as a bodybuilder, you don’t have to be special just dedicated
How can I start your program?
prophysique.com/sign-up
Did you get to the point of how to boost metabolism ?
idc about you guys... but she looks 2x better on the left pic to me
I am joining the next challenge. I need to get into bikini shape
We are here for you!
i wish I could do this.
wish?
@@PaulRevelia The discipline and patience.
"F-it" mode VS "Effort" method.
Is this anything like a reverse mortgage😂
You lost me when you mentioned it turning into a routine like brushing your teeth or making your morning coffee. For most people with ADHD, like me, things like that aren't routine. I have to remind myself every single day to do everything nt people do as a matter of habit. Which adds stress to weight loss, because it's just one more thing I have to work to keep up with on a daily basis for the rest of my life.
I think body fat Brittany looked the best
The women you exampled didnt have much to lose. They were already in pretty good shape.
Most women aren't sports competitors, have more than 50 pounds lose, may be menopausal and work minimum wage jobs.
The woman on my thumbnail lost 60lbs with me, not sure what you are on about.
How does Stacy look muscular with abs in the bigger picture?
Because she worked out for years..
@@mariapriest4106 i don't understand how it is fat but looks like ab muscles is all i mean
Anybody else looking forward to their diet break?😂
they work wonders!
Why all those CZcams videos are not working in reality!! I’m exhausted and I will unsubscribe every sport and diet channel however you can take my question as a title for your new video, Chao
I don’t understand your question?