How To Get Lean & Stay Lean | Science Explained
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- čas přidán 5. 08. 2024
- Rapid Fat Loss diets are a problem. 1000 Calorie diet, restrictive meal plan, lipotropin drops, fasting are often the issue with long term fat loss. This question from today was based on losing body fat quickly and getting down to lower body fat using a less than ideal approach.
What foods get you lean, what foods should you use for a caloric deficit?
The smartest way to get lean using science and experience is not the most fun, but it's going to ensure you are able to get lean and stay lean forever.
Does body type matter, are there different types of diets needed for your body type. No. Try my calculator.
www.prophysiquemacros.com
How to get lean and stay lean forever using science and the smartest approach possible.
60 Day Summer Sculpt Open! www.prophysique.com/transformationchallenge
I love it. Pure common sense. No "Mystery Oil", No special elixir of fat loss. Just eat right, cut out the bad stuff, get good exercise.
That's it, change takes a common sense approach!
Paul, I must say your channel and website are a great source of info for anyone looking to get fit and sculpted! Thank you for all you do!
I have been doing rolling water fasts, eating twice in a week over the month or so and brought my weight down from 182lbs to 160lbs today and plan to continue to do so till the end of the month.
The water fasting has not only reset my relationship to food but also reset my mindset and hence I am consuming all the content here on you channel to build my plan for going forward.
I have my reasons why I needed to drop the weight so quickly but I know this isn't sustainable long term and also not needed in my case.
I will be using your macro calculator and figure out how many calories I need to eat on a daily basis to maintain a deficit.
This video of yours is timely for me as it has reminded me that I need to slowly ramp up my calories in the first few days getting up to my TDEE as I start eating daily again! Thank you!
Solid advice right thr as per usual from Paul! Love the 10 min videos always bang on advice!
Excellent video. I'm really enjoying the challenge, by the way. Have seen big changes so far. Thank you 🙏🏼
I was doing 1500 calories/day for a few weeks and noticed I was very irritable. It was like roid rage without the muscle gains. I went up to 1700-2000, still losing lbs and feel much better
Yeah, sometimes it’s all about what you can handle in the cut phase. I’ve been tracking my food but not been too harsh on my calories, and I’m down 20 lbs in 2024.
i find low carbs combined with High intensity cardio leaves me much more moody.
Smart adjustment
Oh yah this is why I do 3 weeks on and then I do a few days to a week on maintainence calories then back @@PaulRevelia
Love your videos! Its really helped me. Since beginning of the year ive went from 200 to 184...been wanting a treadmill to speed up fat loss and finally got one so ill be incorporating morning incline walking to start my day. I agree..if you want to lose weight...EAT...including CARBS....train hard ..incline walking cardio and steps and patience
Paul- you seriously deseve 1 million + subs. Thanks so much for everything you do.
Almost to 600k, really happy with the community and content, I am in no rush but I appreciate the sentiment.
Your information is always spot on!! 💯💯
Reveila is the BEST coach in the world . I do not know him. Or signed to any of his stuff . But I love him and I know he is the best !
Always coming back to his content .
I like your mindset of just looking at everythings calories and not punishing yourself mentally which then snowballs and throws u out of diets. Tracking my foods leads to success for me everytime because it puts habits out in the open
Best source of quality info on this subject, by f**kin far.
Thanks Paul! Great Video! Great Tips!
you are very welcome!
I really appreciate your content. My problem is having the same workout routine that is in a 3 month rotation. I have some, but very few weights at home and don't want to use a gym, nor overpay for what I try to figure out in new routines.
I had this problem. I went with higher rep workouts with some calisthenics (because of the progressions).
Coach is right. There is no such thing as good or bad foods. Some are just better for you than others.
if you eat a food that is truly bad for you, it would be called poison.
It's truly amazing what diet and exercise plans sell and why.
I was disappointed to say the least with the approach they are on.
Good question and info Paul! Because I did Optavia! And it’s low carb and one real meal a day, and you eat their snacks all day.. and yeah I lost weight, but also lost muscle and I did in fact get skinny fat! And so now I am lifting and trying to get what I gained back, off! Love your channel!!
Thank you for sharing that!
Strength grows in the moment when you think you can’t go on… but you keep going anyway.
That’s for common sense excellent content Paul .
👌👌💯 I hope you know after all these years of listening to your guidance and amazing content that you’ve provide us, you have help me understand how to do better, be better and understand what works and what truly matters to get the physique we long for🙏
well that made my day!
Great video! I know you work with a lot of female athletes, are updates to their Marcos and trainings done as well depending on where they are in their menstrual cycle? My strength and energy fluctuates soo much. I’m finding some info online on this topic but not a ton. Thanks for the insight!
i don't change diet based on cycle phases.
Awesome common sense information thanks
Glad it was helpful!
Please can you make a video on how to get over fear of eating out while dieting, how to structure your cut so you can still go out and enjoy life, will 2 days having a meal or 2 out potentially being in a slight surplus set you back if you in a deficit the other 5 days etc,, this is my biggest struggle and I stonily just avoid eating out all together if I can’t be in track and it gets me mentally!
Absolutely
Get a life
1994 called they want their insult back.....
Eat out choose salad and or grilled chicken. Works for me
@@AbdulGhani-vm6oqironic comment
Can you address ty for video. Can you address fasting protocols and your thoughts? I am trying alternate day fasting as I have in the past. It was the only method that has seemed to work in the past.
Another banger
I work at home at a desk too. What are your thoughts on a standing desk?
Plenty of “bad foods” are fairly low in calories and passed off as “healthy” as a result. Like a Nutrigrain bar is 130 calories and promotes as a “good, quick” breakfast. But a quick look at the label shows 25g of carbs (13g of which is sugar, almost all added, with only a gram of fiber) and 2g protein. Just a tablespoon of butter has nearly the same calories.
That’s another problem with “good” and “bad” food. People end up creating this arbitrary rule set based off of things like calories in a serving. People cutting themselves off of “high calorie” food is a common one that I see.
i eat a lot of sugar, plenty of foods labeled as junk and i eat fast food on occasion. Calories are just part of the food budget and all the things you mentioned are fine to eat when macros are hit and the focus is on whole foods.
@@PaulRevelia yup. I know that I have a massive appetite, so I try to limit my own junk when cutting down, else I’ll overeat. But all of the issues people talk about when it comes to carbs like sugars, not that big of a deal if you’re going to burn it off. I ran a half marathon last weekend and my eating plan was around 60g of carb (albeit 14g fiber) for breakfast 2 1/2 hours before, a banana right before and 6 gel packs on the road. If you’re doing performance sports, you need the stuff that’ll become energy fast.
Day 3 with the ProPhysique team and hoping I can finally reach my goals without messing up the reverse diet. How long does the summer challenge go for?
60 days
“I eat more pop tarts than the average human” probably made me laugh more than it really should have😆 caught me off guard
Always great videos. Will watch. I’m in the fight of my life. At 10% and have hit the wall. 3 weeks. Maybe I’m meant to stay here. I don’t know if I can eat any less and still perform (in all aspects).
When you get that mean it’s time to consider a diet break
I’m literally 230, trying to drop to 200. I get 12k steps, 5 days a week at work, I throw in some exercise, but I still can’t seem to drop weight. My diet isn’t anything crazy or loaded with junk, but I am always stressing.
the real question is... is it possible to maintain for everyone ? I know I get low energy when im too lean and never found a way out of this except eating more. If I coach can show me how ill gladly pay !
There is a program like this my wife found. They do similar. Extreme calorie drop, appetite suppression pills, caffeine and fat burners. Charging around $1500 for the pills and program for a couple months.
What r your thoughts on insulin resistance …is it really why I can’t lose weight??? I’ve tried all the low carb keto and cal restriction and nothin works🤷♀️. I am prioritizing protein last few weeks and lifting weights but haven’t seen any fat loss..
no that's an industry word I never got behind, you know what makes you insulin resistant, eating low carb diets.
Thanks for all your great information! Can you tell me why I can only eat 1,000 calories per day just to maintain my 120 lbs (62 yo, 5’2” hypothyroid). I exercise with weights from home and get at least 8,000 to 10,000 steps per day but I’m struggling!! I should weight about 115 at most but cannot even get there!! I’ve tried keto to vegan, only calories seem to matter. Help please?? Thanks and God bless!!
Don’t give up! In my opinion, you need to eat more…. it may be your medication?? There’s so many variables…….. I’m the same age and same height…… I’m always in motion, lol….seriously…..(* are you lifting heavy? Are you drinking enough water? Have you tried not to eat past 6 o’clock at night? I keep my waist trim by using my hula hoop! I’ve done it for almost 20 years in my tummy is nice and trim! Avoid fat free foods…… do you eat enough healthy fats?…….. you just have to find your sweet spot……..
What are your maintenance calories at? 1000 calories is too low, are you consuming enough macros and micros to compliment your hormonal health? Your steps are fine but I'm guessing your calories are too low, which is not optimal for your thyroid and cortisol. Don't try keto/ vegan, go for a balanced diet and based on your body fat percentage , you should also include refeed days around your maintenance calories for one or two days, the weight should come off.
I can't wait to see the winners of the current challenge 💪🏆
I’m afraid that if I start strength training the scale won’t go down 😢
I have thirty pounds to go but I’ve lost muscle in my lower body and I feel so weak. And I need to strength train. But I just want that number. I was a little girl in the 80’s and 90’s The programming is real.
Food may not be bad but the ingredients to make said food are.
Where can we submit questions at?
Here or DM on IG.
I've been tracking my calories for the past couple months and since about 5-6 weeks I'm again able to exercise after a knee injury. My goal is about 2000 on most days, a bit more on days I exercise plus fueling my workouts (cycling) with carbs (40-60g per hour). So I'm at maintenance on rest days and have a larger deficit on days where I exercise.
I've lost no weight, even though my weekly deficit is around 6000kcal.
(I've probably not tracked everything 100%, for example I know that I'm missing the fats I cook with - olive oil, butter, but those are most certainly not coming to 6000kcal a week.)
I've successfully lost 4kg in 6 weeks last year by counting calories on a very restricitive diet (1500kcal per day + fueling exercise), but that was not sustainable, I cheated many times and was always hungry and moody. That's why I wanted to do it different this time - keep maintenance on rest days because a) that's when I need calories to rebuild and b) with cycling I can burn a lot of calories to reach a proper deficit over the week.
What could be the problem? Are my exercise calories wrong? But I ride with a power meter which means the calorie burn is about as accurate as it gets outside of lab conditions. Is my metabolism so messed up that my maintenance is much less than 2000 kcal? I doubt that, as I am very active and can perform on the bike. Are there hormonal issues? I'm currently waiting on blood test results, maybe there's something there. Or is my terrible sleep to blame? My sleep hygiene is perfect, I sleep 8-10 hours per night but I still don't feel rested. I probably have sleep apnea, appointment for that is next month, but is bad sleep enough to offset a 6000kcal weekly deficit?
I do not get hold of that caculator.
Please send the link
ProPhysiquemacros.com
👏🏼👏🏼👏🏼
0:56... I wonder if there's some life insurance involved in that marriage... 😅
Good stuff....if you are still in a calorie deficit, can you eat right before bed?
absolutely!
@PaulRevelia Thanks, there seems to be a lot of negativity about eating before bed and I'm glad you cleared it up.
Tried signing up for a pro physique consultation for off season and wouldn’t let me do it on the website
I believe it had issues with my pictures
Anyone can help me getting in touch with someone on the inside ???
just email us training@prophysique.com we will get you sorted.
Pop tarts rule!!!
Smores for life lol.
How much is the guided coaching?
The prices are listed on the site, i don't want to quote the wrong price.
That lady on your thumbnail looks great to me in her before picture not gonna lie coach 👀❤️
That’s fine, she wanted to lose bodyfat to be happy and lost 30lbs. I struggle to understand why people feel the need to comment on someone else’s physique goals and if they looked better before.
@@PaulRevelia Because most people are overweight and out of shape and are almost always defensive when they see someone with a high level of fitness.
I suppose that makes sense, and I think people have good intentions, but I’ve never once looked at someone’s pictures and thought they don’t look the way I want them to look and left a comment so that’s why I struggle to understand the mindset.
Hi, with all this talk about glucose spikes, how can you say only calories matter, when glucose spikes high you don’t loose fat, so confusing!
that's not true, if you are in a deficit you lose fat, spikes don't stop fat loss.
@@PaulRevelia Thanks, good to know!!
“There are no bad foods” is fine advice for the metabolically healthy-not great advice for those with hyperinsulinemia. The goal for those with hyperinsulinemia is to attain an insulin level conducive to fat shedding. Carb reduction is more effective for insulin reduction than indiscriminate calorie reduction.
Keep in mind, all bodies are different so he's speaking in general, not addressing every single dietary issue with a 1 size fits all answer. If this advice is bad for someone with an issue, simply don't take it. It's not for them.
There will never be a "great advice" answer that fits every single dietary, nutritional and digestive issue. Like, you can say something completely true like "strawberries are a great source of vitamin c, you should try them" yet there will always be someone out there who's allergic and shouldn't.
@@SomechicknameAshley obesity frequently coincides with metabolic dysregulation. The audience for this video may very well consist of more metabolically unhealthy people than metabolically healthy. I don’t expect the advice to address every corner case, but it is not unreasonable to expect the advice to address a very common case.
@@nightbite6882 although it's a very common case for someone, it's not a case that was presented in the question, nor does it apply to the masses. Do you normally go around answering questions with an answer irrelevant to what was asked on the chance that it *could* apply to someone else? Because that seems to be what you're asking for here.
You should request that he makes a video about what he'd recommend with certain dietary restrictions as that would be a great topic and I'm sure you're not the only one concerned. It's less productive though to go into an already established topic and criticize him for not giving an answer, to a question that wasn't presented.
@@SomechicknameAshley the question specifically references body fat north of 30%-metabolic health is very relevant. Hyperinsulinemia is very likely at that body fat percentage.
Have you ever read the ingredients in a pop-tart? If you read a book called Wheat Belly you may change your position on pop-tarts... and wheat in general. Just saying...
i like wheat, digest it well. I don't buy into nutrition rhetoric, If I eat something and like the way it tastes, fits my macros and i feel good after I eat it then I keep it. I don't digest milk well so I avoid milk but I don't tell anyone else they should.
You had me at pop tart
might get one now lol.
@@PaulRevelia the new banana bread ones are amazing.
Yes they are fire
There are definitely good and bad foods. I focus on protein and whole foods…avoid overly processed, refined sugars and seed oils. There is more damage to oneself by seeking out and eating bad foods…not just the caloric hit. A little discipline goes a long way.
There are no bad foods only bad caloric intakes and lifestyles. www.al.com/entertainment/2015/08/meet_the_science_teacher_who_l.html
agreed, ultra processed foods are killers. eating foods with ingredients you cant pronounce is bound to catch up with you and when it does being lean will be the least of your problems
@@PaulRevelia only bad caloric intakes? So macros are entirely irrelevant? Which is it? Can’t be both.
Secondary to calories, many don’t have the luxury or need to focus on macros
You mean like rutin, glycine and beta-caryophyllene? Oh wait that’s naturally occurring in fruit. Chemicals are no the issue.
Am I the only one who prefers the before body?
I know I'm in the minority that still believes in weight gain/loss is basically a numbers game relative to calories and exercise. That said, I do think you have to be cognizant of insulin levels and how excessive sugar affects that. Unfortunately, most people in the U.S. have almost zero control over the ridiculous amount of refined, processed sugar/sodium they consume. We gorge like no other Country. That's the true root of obesity in my opinion and until people accept that sobering truth, nothing will ever change.
The only correlation with insulin and fat gain is one of their is a caloric surplus. Otherwise insulin has no negative effects on our body. Insulin has been labeled a fat storage hormone, but guess what it’s also anabolic and helps us build muscle plenty of diabetics to take insulin with every meal are in fantastic shape. I have some bodybuilders who are diabetics. It’s not an insulin problem. It’s a lifestyle problem.
@@PaulRevelia Man, I can hear all the gurus on CZcams rising in unified rage. (LOL)
Not the smart ones, please see Layne Norton
@@PaulRevelia Yes, I have watched some of his videos. Love how he debunks many of the so called experts and their biased, cherry picking views.
Pop tarts are awesome but if I’m Not careful it will turn into 4-6 in a sitting 😬😬 stick too 2. Lol Pop tarts are nearly 200 calories a piece 😮
I like them because they help with my sweet tooth without having too many fat calories.
@@PaulRevelia I agree me too
How do so many people like pop tarts over toaster strudel? That's the real question here.
FIRST COMMENT AND FIRST LIKE :🥇🤩💪🎖️👍
Legend!
Wish I could have that low body fat and still have my period i loose my period every time I get to that low of body fat.
I want to transform from skinny fat to lean and defined
Calories in vs calories out . If you have diverticulitis keto is horribly bad!! Speaking from experience.
Don’t forget to kick that light button
I don't follow? Do you mean like button?
Don't label foods
Awesome! Love the no bad food…just calories in, calories burned.
So true!
Skinny fat is the Ozempic look. GLP-1’s melt fat, but they melt an equal amount of lean muscle. No thanks.
I feel over time that's going to be clear, the pendulum will swing back the other way.
This is not good advice by your logic i could eat 1800 calories of wendys everyday with some protein shakes and be healthy. Um no you cant. Food quality is literally the only thing that matters how can you just ignore that. Especially the quality of the animal youre eating thats the most important thing
Yes I do enjoy Wendy’s, lifestyle is much more powerful than specific foods. And good luck eating Wendy’s and starting at 1800 calories you’d have to get chicken grilled and a baked potato and oops your healthy still.
@PaulRevelia You are completely missing the point I don't get how you don't understand. Ok have fun eating sick animals pumped with antibiotics and stuffed with soy all day...again I made it very clear food quality is the most important factor by far for actual health.
And your wendys point also makes zero sense wth are you even saying, I could eat 1-2 burgers for lunch and same for dinner and be at 1800 easily. Again by your logic that's healthy lol ok then
125lb 30% body fat? Huh?
Women naturally have higher body fat than men.
Short person
@@MVMM-yo8rz fair point
I don’t think he understands a ketogenic diet and the science of that condition. Yes, calories do matter but the science of ketososis is not what he said.
i understand ketosis very well, actually friends with Dr. D'agostino from USF who is one of the worlds leading researchers on the topic and learned from him more than 10 years ago. Ketosis is not magic, you must still be in a deficit to lose weight. You burn fat for fuel at a faster rate but you also end up eating much more fat calories thus storing more fat, in the end it comes down to oxidizing more than you store...you don't need insulin to store fat. Here is a study which explains the body stores fat easier as body fat than it does carbohydrates. pubmed.ncbi.nlm.nih.gov/7598063/
I have a handful of friends in one of my social circles that went full bore on the ketogenic lifestyle, it’s been about two years later and everyone of them (about five) realized that it was not sustainable and actually have a higher percentage of body fat while weighing about the same as before their journey began.
Ketogenic diets are a very bad diet and a waste of time. I believe the fat your body stores around your organs is much more dangerous than fat around your middle. This is what these diets do. The result is more “healthy” looking people (under 40) having heart attacks! We tend to notice more when they are young folks.
The average American eats 5-10X more fat, salt, and sugar than they should. Want to really get shredded? Don’t limit your fruit and vegetable intake. Have them available, and prepared if required.(Like carrot sticks!) If you want bread, make it yourself. For a treat, I make cornbread. Ivan limit the amount of sugar when I make it myself. Protein, beans, lentils, eggs. Treat could be peanut butter, but in moderation.
If you eat dairy, cottage cheese is higher in protein than red meat, oz. for oz. I do not eat it because I don’t like it and too much fat for me. The only “dairy” I consume is eggs. These are from my own, free range organic fed chickens.
Anyway, go veggie, raw when possible, avoid commercially processed foods, as well as dairy. Don’t exclude a treat once in a while. I schedule my treat for Saturday morning (I usually eat TWO donuts!) is my treat/cheat time. It gives me something to look forward to as well.
Last hint/hack is I ALWAYS take an apple with me wherever I go. If I get hungry, I’ll eat that, which holds me over until I can get to my “prepared foods”. You have to plan ahead and you WILL lose weight.
All this is great, but you also need to stay “active”, but that is a whole other “book”!!!
Eat clean, get healthy!
You CAN do it!!!!
More to health and longevity than being lean
You 100% are more prone to more diseases with certain foods. The research has been and published. Thats gonna trump the anecdotal stuff ur talking about
Disease correlation is with body fat, but please share your research I’ll wait
Funny, the lady in the picture video looked not even remotely attractive in the first picture but TOTALLY HOT in the second picture!