NEVER STALL AGAIN | FAT LOSS SOLUTION
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- čas přidán 6. 07. 2021
- How can you ensure that you never have a fat loss stall again? How often have you tried to lose weight only to find that you hit a plateau and can't keep it going. Calories are low, activity is high.
Fat loss requires a solution to plateau's. The solution is actually quite fun. You must eat more, do less and then watch the magic happen.
This approach, known as a diet break is something that has some great research behind it, but even better, i have seen tons of practical applications.
Stop eating less, stop feeling exhausted. We can get to your weight loss goals without having to end up destroyed along the way.
Have you tried a 1000 calorie diet?
Have you tried a 500 calorie diet?
Todays question is regarding a 1300 calorie diet with a 40/30/30 ratio and has had a lot of success, but has now stalled.
Low calorie diets have an end date, but this approach will change things!
Never stall again, this fat loss solution will change the game forever!
How Much Walking Until 10% Body Fat czcams.com/video/orPc_yFUNW8/video.html
Awesome, thank you. Basically same story here. Started at 229 6 months ago. Dropped 35 pounds in three months, and then it’s taken three more months to drop only 5 pounds. Started a diet break last week and it’s been a life saver. Thanks for the training and inspiration, I’m really appreciating these videos.
This is absolutely correct! People, listen to this guy. That’s how it works!
My god. I was doing this before (actually started as an accidental experiment when I got injured and had to tune down on running), worked for me and but thought it's just me and actually attributed the overall success to some kind of "long term afterburn effect" and (dumb me) haven't even thought of thinking in context and understand how relieving caloric depletion stress combined with relieving physical stress (workouts) is in the works behind this. Now, I feel somewhat reassured that having this diet break - which I was calling a "smart sustain" for my self, might actually work for others!
Thank you so much for sharing this! I love your vids, golden content as always!!!
Thanks for sharing!
Thanks Paul!
Amazing content per usual!!!
Thanks Paul, you’re spot on. Diet breaks just work. We need some light at the end of the tunnel.
Yes we do
Awesome video like always! I’m starting a mini cut , trying to lower my body fat . I’m going to implement this method.
👌Another important video that has useful ideas and information.
Thank you for sharing ur knowldge and experience.
Great video. What are your best/favorite slow digestion carbs for workout days Paul?
Thank you Paul 😁
solid video as always sir 👍🏻👍🏻
I'm currently experiencing the same thing. I will give this a try. Thanks
You will enjoy it!
Great video/approach!! How often would you recommend taking diet breaks, if this is something that can be done frequently (until goal is met)?
You're awesome Paul
Thank you Meka.
I was just searching to see if you had a video regarding this and then the Noti pops up
I was watching your searches!
Bump those calories up and strength train 5 day a week with low intensity steady state cardio. 1300 calories might lead to a bad hormone imbalance
I cannot thank you enough !
Great question!
Paul;, new topic from a long time follower:
Are there any tips from stage competitors who are nearing the end of their cut that the average joe can take and use with their big event (wedding/beach/etc.)
You have turned me into a determined average joe: I’ve notice my 6 week cut is great, but it’s really hard to predict what days I will look amazing and other days it looks like I hold on to more water. Even though I know my cut is going generally well, I wish I knew tips or tricks I could implement 1-3 days before the beach to increase my chances at looking the best I possibly can for that specific stage I am in.
Hope that makes sense, can’t find any videos on this what so ever, and all I try to do right now is cut sodium, but it doesn’t seem to be as consistent as I’d like.
Thanks again for all that you do
Ahhhh… I like the ideas of diet breaks!!! 👍🏾 Not giving the body a lot of time to adjust…
Coach Paul, is there a scientific name (other than non-linear dieting) for that process when bumping up calories/ diet break that results in further drops in bf%?
Btw- if appears you're making nice progress on your physique, too. Thanks.
Hey, Paul! I have a question similar to this one. I am a female 5'2 and started training again after quarantine in April. I ate at maintenance for 10 weeks and now I am around 23% body fat. I would like to go back to my previous 14% bf which I was before (I train crossfit 4x a week). I was wondering if I should increase my training or maybe cardio?
I would be interested in your take on light alcohol consumption (glass of wine with dinner). Is it simply a matter of some empty calories that I can budget around, or do you believe that the alcohol itself impedes the liver from burning fat? Thanks!
💯💯👌Another great one for the books. I love this question and I love the approach and guidance you take. This is definitely a question Ive had and I’ve followed your advice to a “T”. A Diet break was my saving Grace. Thank you again for another wonderful video 🙏💯💯
Started cutting a few weeks but I’m still joining the challenge in august. I know I need help to be in elite conditioning
Looking leaner there dad!
Didn't know my kids were on youtube lol.
Thank you, this is really helpful! Question: the activity should stay *sort of* the same: lower cardio but keep strength training at a moderate amount? I find I hold onto so much water and i'm not sure if it's from over-exercise or from too much salt or something else - the scale can go up as much as 7 lbs in a couple of days although I am in a 20% calorie deficit and exercising daily (30 mins strength, and 1-2 hours of cross-country hiking per day, 6 days per week). I have noticed that when i take a diet and exercise break the water weight disappears - but is it OK to still exercise if i think i'm retaining water due to over-exercise? It's hard for me to gauge how much exercise is too much, any advice would be great!!
yes you can exercise, just don't over do it.
It’s easier to lose when you’re obese… I guess everyone has their problems. I’m still fat 233 in February and 185 in July. I like to mix things up to keep my body guessing but keto and calorie counting seems to be the most effective. It was great losing weight not having to count early on though.
I usually alternate between 2 weeks cutting 1 week maintenance when i get sub 10 percent or even 3 day deficit 1 day refeex of maintenance or few hundred surplus coming from extra protein
Has the 3 day deficit 1 day refeed been helpful in your fat loss still? It’s something I wanted to look at trying 👍🏼
@@abbeyclaire6312 yep, after 3 days of a deficit when you have low bodyfat makes me feel like a zombie, as long as you only eat at maintenance or a few hundred cals above coming from protein/carbs to refill glycogen
This couldn’t have come at a better time. Started at 251 and down to 189 but I’ve been stuck at this weight for about 6 weeks. I’m at 1800 calories and don’t want to cut more. I think I cut my calories to fast.
If you want to get up early and do fasted cardio for 60 mins, but want to do a lifting session as well after the cardio, what do you suggest to do? Bring a carb snack like rice krispy treat, banana, etc. and eat it after the cardio? or do you suggest not lifting after the fast cardio session? (Hope this makes sense) Thank you!
Eat after cardio
I've tried eating your recommended carb levels I just gained 8kg in 3 months and bodyfat went up 2%
When are you going to drop the maxi calculator?
How many weeks into a cut would you advice someone to take a "deficit break"? I'm 6 weeks in and im getting a little stressed/frustrated out cause I expected more results due to my low 1800 calories with extremely active lifestile. Should I continue 2 more weeks and then start one week break? Thanks for amazing videos and advice btw, learning ALOT sir!
I would do 2 more weeks and what works for me is 5 days of 30 min cardio stead incline walking, 3x a week weight lifting, I’m at 1200 cal a day for 5 days, then Saturday and Sunday are my rest days and I bump up my calories to 2000 so I can get a decent refeed, been working and I’m at my lowest weight of 195 started at 270 in December of 2020
@@cocoloco3393 well done bro
Would you expect NEAT and workouts may improve as well ? 😀
for sure!
Most people stay in same calorie range after losing 20lbs. When you lose pounds you have to lower the cals even more and stay motivated. Times bodyweight by ten and every 10lbs lost the less you intake. Its not easy just takes mindset and pateince.
adjusting is certainly necessary!
Figured from the title, refeed is the solution. Easy for people to get tripped up and keep decreasing their calories and increasing their cardio. Poor guy could've steadily kept dropping weight before getting to 1300 calories and running so much if it was more well known.
Hey so i started working out since 3 months ago and I got a lot of muscles but I accidentally gained fat and it bothers me I’m trying to get rid of it with out losing muscles and I tried doing research and I don’t get it at all I’m 15 5,6 feet around 115 pounds,I want the fastest way to get red of fat while keeping my muscles so I can go back to the gym I eat around 1500 -1800 a day please tell me what to do I’m stressed
Just stumbled across your vids! Just curious what credentials, degrees etc. do you have?
BSM, MBA, USF Exercise Science program, Ex Phys, Kinesiology, Strength and Conditioning, but majority of my education is self learned from my mentors Layne Norton, Joe Klemczewski and others
Wait, if his weight loss has stopped, that means what he is doing right now is maintenance. And by you bumping up his macros would put him at a slight surplus for the week. Am I wrong?
Yes a slight increase will improve things thus increasing how much he burns
I do 5:2 (OMAD:16/8)Keto, weight lifting 4 times a week for 1 1/2 year, lost 10kg 70>60, 161cm. I'm in Plateau almost 6 months!! I tried diet break for a week but my weight went up!
What would you advise, please need help
KETO is a different animal, the scale may go up from eating carbs but that's not fat. I am not an expert with Keto, my clients who use it end up increasing activity higher once calories get low to keep progressing.
@@PaulRevelia thank you very much for your answer, very nice from you! Increasing activity ist very difficult to me as full-time surgeon 😪 do you advise me to shift to low carb as a change!?
I was on 500 calories for almost 6 months. I am 5’ 5” and reached 102 lbs. however when i’ve been doing reverse dieting i started to gain weight in three months i gained almost 8lbs. And i’m lifting weights 6 days a week. I’m little worried of gaining more weight even if i read a lot about reversing diets and i am increasing 50 cals every one to two weeks plus i’m on low carb diet 20-30 gram of carb a day right now.
5,5 102 pounds is a really low weight. The BMI calculator says it's almost underweight. Maybe that's unrealistic goals for your body.
500 cals a day??😂😂
Also people need to weight themselves once a week and early in morning after using bathroom thats real weight. You can build muscle lose weight same time and be same weight so its more of what the mirror shows you not what scale says
This is how I suggest clients do it.
Has that guy tried to fast? two meals a day with no snacks, no sugars and more fat. it worked for me.
BACK-TO-BACK STANLEY CUP CHAMPIONS
Walking breaks my plateau
I don’t know what I do wrong, but every time I hear a MAN is eating 1300, I’m like how?
I’m female. 5’ 9” and 159 lbs. Tryingbto lose the last 10 lbs. I feel weak when I eat 1200-1300. I actually get headaches and don’t sleep well.
I eat a plant based diet since I am somewhat vegetarian. Protein is seafood, beans, eggs and dairy.
What am I doing wrong?
How is a man able to do it?
I think he doesn't know how to count calories he probably over ate. I'm 175cm 100kg eating 3000 calories a day and still losing weight but I do alot of walking though
That and fasting. Some large men can stay around these numbers relatively within reason if they restrict their eating windows. It’s far easier when 1.) you have limited responsibilities 2.) you aren’t snacking and reminding yourself how hungry you are
But with that being said it’s still not a good idea. I’m 6’2 195 and anything below 1700 and I start to become extremely fatigued
Dont cheat if you are...be real....add more cardio work outs maybe even stop lifting if time is only available to do one session a day. So even if you get all the fat off raising calories wont make you fat again. That stubborn fat didnt happen over night it needs a lot of work to peel off, calories after you get it off will be lean for building muscle mass. 1300 is extreme makes sure that's mostly vegetables, nutrients
yoooo
whatssuuuup
@@PaulRevelia bro i love your vids! im down 21lbs in about a month and a few days lol... looking forward to getting the body i always wanted my guy! your inspiring