People wondering why I didnt log my daily calories do not understand how difficult it is to bike 100 miles a day on gravel while carrying 60 lbs of food, water, and baggage. Zero space for a scale and zero time to be logging food eaten.
@@ebrahiemalmansori1705 I have scoliosis of similar kind and have benn struggling with lower back disabling pain from time to time, but I think stress also contributed a lot by muscle tention of the lower back as well as whole body inflammation that contributes toward flare ups.
You rock Scooby! It’s these reminders that really pay off, especially when I was planning to do exactly what you said doesn’t work: doing lots of cardio for fast weight loss! Thanks again for saving me from agony and frustration
Scooby I remember you from back in the /fit/ days. My weight always has gone up and down with life's ups and downs. I just wanna say what an awesome person you are for doing what you do and sharing your knowledge with us all. I've been depressed really badly because my best friend has been slowly dying for the last five months and I haven't been working out or doing much of anything. I'm getting back to my iron tonight, thanks Scooby.
Shit, sorry to hear that :( Do what you can. If you can drag yourself on a daily walk, even if its just for 10 minutes, that will help improve your mood a bit. Hang in there.
I used to watch your videos 8-9 years ago i don’t know what happened i did not get your videos anymore. Today i suddenly ran into one of your videos I was so happy. You’re very honest and authentic. Thank you 🙏
Thanks for the advice. Unrelated to fitness but you had a video years ago about finance and home ownership that set my family up for life. Your videos make my life better.
I agree with you on this! I've been following Scooby for years now (we're the same age) and have always wondered why he hasn't been approached by publishers or invited on various television programs,etc. His mission and personality are quite admirable. Maybe he has but chooses not to do them.
Long time watcher, first time commenter. First things first, thank you for the videos and the motivation over the years, Scooby, second, I have always had trouble losing weight my entire life, especially after my back surgery when I gained almost everything back I'd lost the previous 2 years and haven't been able to get rid of it. I am back to workouts that include walking, biking, watching what I eat, and do a weight regimen 3 days per week on top of it. I'm not sure when I will get it all gone, but I know I can do it. So far down from 235-230 in a few months. But slow and steady will win this race! TL;DR - Thanks for the motivation! I'm doing what I can with your excellent information!
Thanks for coming out of the woodwork to comment :) Yes, slow and steady wins the race. Its a lifestyle change you are doing, not a diet. Making small changes to lifestyle and nutrition can add up and get your weight back down without ever counting a calorie. Things like giving up alcohol or sweets. Going on a daily walk. Just simple changes.
I've got a lifehack. Start doing my job. I work as a bagage ramp handler at the airport. Even without counting the thousands of kilo's I stack in the bulk of the plane daily, I make anywhere between 16.000 to 22.000 steps a day. And guess what, I STILL have to watch my calories. You can always out-eat your activity level.
I got a little obsessed with cycling a few years back and rode about 2850 miles in a year while living in Michigan. I got extremely lean but lost a ton of muscle. My experience lines up with what you say in this video.
First, you don't want to lose weight. You want to lose fat, while keeping, and even building muscle. You aren't going to do that w/ extreme cardio. That is achieved w/ circuit strength train and a very tight diet.
Thanks for the advice Scooby. I think the lifestyle change is actually harder than the working out hard. But, I notice when I make the change, like smaller portions for example, weight sort of automatically comes off.
Cardio can have a big effect, but you have to do A LOT of it. I was working as a letter carrier for the Post Office once. This involved walking about 15 miles a day with heavy sacks of mail. I could eat anything, and I was still losing weight. My weight dropped from something like 220 lbs to 185 lbs over the course of eight months.
Similar thing happened to a waiter friend at a really busy hot-spot. Once he quit that job, no eating habit change but he just started to balloon rapidly.
13 days vs 8 months I guess. Also just because exercise makes you feel hungry does not mean you MUST eat more to compensate. Means you have to have self control. I have been hungry for months if not years at a time and trust me, you lose a LOT of weight. Feeling hungry is your friend when it comes to weight loss.@@scooby1961
I'm no body/nutrition expert and you did a LOT of cardio no argument here, so im only left with useless speculation which is with the amount of hours my waiter friend was working he wasn't eating as much as he thinks he was, combined with a passive increase to his BMR due to his labor intensive job (speculation, no idea if this is how it works) made him lose weight effortlessly while working his waiter job. Im leaning towards him erroneously misrepresenting how much food he was consuming while working.
I did something similar few years ago and cycled around scotland for 3 weeks. At first i was very unfit and probably around 30% body fat (rough guess). After cycling about 50/60 miles a day i was the fittest id ever been and had lost some body fat, and likely muscle too like you said. I can't say how much fat i lost, but i did feel leaner than before the ride. My reason for losing fat was simply not eating enough. I did eat healthy, but i was always a bit hungry. When i got home i didnt cycle nearly as much and ate more than i was using so my body fat went back to around 30%
Greetings from Sweden. You're the best Scooby. You're one of a select few workout-guys on youtube that I actually listen too. There are too many myths and bullshit floating around youtube and bodybuilding forums and the like. One of my friends who loves beer a bit too much once said that he was going to get into shape and get rid of his beer-belly by working out and/or running 7 days a week (while studying full time at uni.). He basically had no gym experience (though he wouldn't admit that). I told him that he instead of going 7 days a week should start with 1 or 2 days a week and slowly make it a lifestyle change, and that with his approach, he was going to be there for 2 weeks and then never come back. He became pissed off, told me I was wrong, and then promptly went there for 2 weeks and never came back. He still has a beer belly to this day. Please never stop uploading (regardless of subject). Love your channel.
I think you look great, Scooby! You look very HEALTHY, regardless of what the body fat percentage is. The "middle" frame of the video, where you are talking, shows how healthy you look, in my opinion. And the "after" video on the right shows your obliques a bit more after your trip. Great video and great, honest, sound advice. Thank you Scooby!
Scooby is absolutely right. Ifyou are interested in staying fit (even if you are a 18 year old newcomer) listen to this man to become an athlete and stay fit till you are 90 years of age.
Super self tested example of how hard it is to loose fat! That gives me hope. I am almost exactly the same body fat level as you as my body is lean and you can see my abs but my navel pad remains, and I do not have paper thin skin over the abs and above my glutes.
Scooby there is a CZcamsr named Paul Revelia, he is a big advocate of walking for fat loss. I’m currently in nursing school and all the walking we do during clinical as has caused me to lose roughly 10-15lbs of fat in a matter of 3 months. I’m sure I don’t eat as much either because I have less time to stop, and I am usually pretty tired when I get home so I don’t care as much about food. Before the program though I did lose weight pretty quickly by walking at an incline on a treadmill for one hour daily and intermittent fasting. Diet is very important because you’ll never out burn an over active appetite, but walking doesn’t stimulate your appetite like intense cardio or exercise tends to do. I think its the key to consistent fast loss, especially when coupled with weight lifting or moderate intensity strength training.
Went Vegan 7 years ago at 55 and a lifetime of yo yo dieting was over…. Still not as lean as I want to be but I can eat like a hog and my weight never swings more than about 5 pounds. Rice n beans, tofu, tempeh, fresh fruits n veggies…life is good !
@@scooby1961 Muscle mass is good. I switched from volume to HIT (mentare/Yates) about 16 months ago and the gains have been almost unbelievable. Soon I hope to start a very slight caloric deficit and increase cardio. Time to get lean slowly.
This is such valuable advice, the issue is it doesn't sell well, and there will always be a new grifter making themselves rich selling bad advice at others expenses. So those people will end up fatter and poorer chasing the new holy Grail of bad advise. It will never end
Friendly reminder to everyone watching this: ABS ARE MADE IN THE KITCHEN! Lifting weight builds muscle, but if you want to gain or lose weight, diet is 90% of it.
Awesome video, I agree with your point in the USA, there is this mindset for if you grind it out, that no matter what you’ll win. However with weight loss, the deficit is king, I’m a huge hiker, and I’ve had hours of hiking taken care of with 1-2 meals, as your body also has this incentive to get the extra nutrients after hard cardio. It’s as you said, it’s a game of inches over a long period of time!
I was 214lbs, i restricted my diet to 600 calories a day (I work and live a sedentary lifestyle). I do about 20 mins of cardio 3 times a week and lift light weights for about 30 mins, 2 times a week. So far I’ve lost 10lbs and down to 204lbs (1 week into this). My goal is to reach 174lbs by October 22, 2023.
Exactly! Balance and knowing how to have the proper amount of recovery in a cardio routine is key. Overtraining raises cortisol levels which breaks down muscle tissue and it never gets a complete repair cycle. Do it hard enough like the Scooby ride and it gets no repair cycle. In extreme cases combined with dieting permanent damage to muscle can happen. As to the ratio that works best, you'll have to discover that yourself. It works but it's very rare information to get right.
Just because you couldn’t do it does not mean it can’t be done. You obviously done something wrong. I use to think you spoke sense but after listening to coach greg doucette who spoke about this very topic only recently i know the difference in levels in knowledge from someone who does this sport as a pro and someone who does it as a hobby. Thanks for all the videos over the years
20 years of heavy duty training have thought me . Do not get crazy with fat on your belly , being lean with abs all the time has proved to be unhealthy , fat is crucial to a lot of organic processes, 14-16% fat is OK , more than that is optimal , you train harder you function better you are not hungry and can avoid sugars and bad fats and You look pretty darn good, fuller and can still be agile. My humble opinion
Your hero Mike Mentzer thought just like you right up until he died of a heart attack at age 49. Best of luck surviving your “fat is healthy” and “heavy duty training is best” myth.
@@scooby1961 please do not get me wrong , I am not trolling, I follow you since forever and you are the one that motivated me to train! I am just saying every body is different , I am actually in my 40’s and there is no problem in my health, my point is that a sedentary life is a worst enemy than being obsessed with fat in a very low level. I humbly disagree with the premise to stay lean with abs permanently, that is not a natural wanted status for the body specially for men. My best to you and thank you for all these years!
@@scooby1961 ow , I am sorry have to correct that line, I meant heavy duty in the context of hard work not the Mentzer style , yes he died but for further more complicated reasons, drugs like meth, Cocain and of course steroids . Again not trying to troll just gave my opinion after many years of natural training .
@@scooby1961 14-16% BF or a little higher is considered fat to you?? At any age that's perfectly healthy. He didn't say you gotta be fat/obese, to be healthy... That's what you seem to have picked up from his message, and I guess you got it wrong. Anyway, great video with the undeniable truth about fat loss 👏
I love your videos. Id like to bring up a wonderful point That it is very easy for obese people to loose weight. As long as they stay active and watch what they are eating. Ive been using your " if it taste good spit it out method" and watching how many calories ive been taking in, and now they have different apps where you can log what you eat and keep track of your calorie intake and log your exsersize.
Our ancestors didn't have to scratch the head in order to be fit. Why? They didn't have access to carbohydrates 24 -7. On awarage they hardly ate once a day. They had lots of activity on emty stomach.This attitude of regular meals is creating those 600 lbs people in US.
yep I prepared for a half then a full marathon throughout 3 months, so I had to run daily to get up to that level. I kinda knew I will be able because I am working out regulary, just hasn't run regularly. I accomplished my goal successfully. Funny thing: same happened to me, I remained at the exact same weight. (To be honest, I knew that when I started because I ate when I wanted and didn't plan to lose weight so I didn't. I wasn't in calorie deficit and didn't want to be because what I was going for was performance, not weight loss. I think it's no surprise for active people but the average don't have a calorie or macro awarness, so they might find it funny or surprising)
Precisely. People who have never experienced bonking while racing simply do not understand why you cant get your kitchen scale out and ration calories when expecting the body to give 100%
Cortisol levels might be another factor stopping you from getting leaner during your trip. I know two weeks is not a lot, but it's possible to squeeze a little bit more definition during such a short period. P.S. Nice trunks. :D
I agree, I have tried jogging and my record was two hours straight coving about 12 miles. Although, it felt really good and I do like the feeling running gives me, in terms of losing weight, it did very little for me! I may try short 30 minute runs every other day and continue to lift in-between these days.
What about marathon runners? This is a good explanation Scooby of benefits of both cardio and weights importance. I think 7% is basically starvation anyway lol. Thanks!
Hey Scoobs, great video as always. This advice obviously applies to everyone, and especially to beginners. But to those who are intermediate-advanced I want to say that the best way to keep the fat off permanently IS to do intense cardio coupled with some form of resistance training. I'm soon to turn 31 and when I turned 30 I made it a goal to look better at 40 than 30. I've been watching Scooby on and off for 15 years and realized that to achieve that goal I would have to develop some permanent habits. Now thanks to doing 5-7 hours of cardio a week my TDEE is around 2700. Short intense weightraining sessions 3x a week. I can easily eat around 2000kcal of good nutritious food throughout the day which will leave me satisfied without feeling like I am undereating. And that puts me right around a 25% deficit all while feeling better than ever. And, if I just want to maintain I get to eat nearly 3k in calories :) I partly wanted to brag to Scooby that I'm basically doing what he's been practicing for years. But also to let others know that hey, Scooby is right. If you want to be a fit human being, with all the benefits that come with that, then you need to direct your energy and focus onto those things which will get you there. It's that simple. There are no short cuts. But it is absolutely doable for everyone!
stomach ulcer this year taught me that once and for all. lost at least a years muscle gains. at least I know better now how to put it on again. ;) burpees at a good pace sure works for cardio, then its just caloric deficit. eating functional and less emotional. is working for me. auf wiedersehn. ;)
If you compare the before and after videos, the size of your calves has increased a lot. I took screenshots and overlapped the images with some transparency and the size increase is very noticeable. I guess it's a combination of muscle gain and water retention / inflammation in the area due to all the stress on the muscle recently? Other than that, I can't come up with a good explanation to why you gained more on your calves in 14 days than I have done in 9 years training my calves to failure with heavy weights lol.
The thing about it is that your body is used to hours of cardio on a daily basis already so you're not burning much doing the same amount anymore. So for any noticeable difference you would probably have to literally do it all day every day at this point.
If your interested, how about a video on the topic of you can be anyone you want to be as long as you work really hard at it, career wise, like an engineer, astronaut or even more sociable if you have a lot of anxiety around lots of people?
I've found that prolonged cardio sessions can churn out enough endorphins to prevent some compulsive, emotionally-driven eating on my behalf. That being said, you're the expert and I'm probably a minority.
You are not a minority, this is a great point! The thing is though that "proloned cardio" can be 40min to an hour. From what I have read, there are not really mood benefits when you start doing mega-cardio
@@scooby1961 Fair point. My only mega-cardio so far has been mountain climbing, and come to think of it, in those rare instances, sugar is back on the menu for me xD. I guess there's a healthy middle-ground for people who are prone to depression-eating, but that varies from person to person.
I've only lost weight when mountain climbing and hiking. Did that for 3 weeks and lost 3kgs of weight. But I think was due to more having control over my diet combined with the exercise then the other way around. But I'm in worse shape then you though = )
Can't calorie cut the way to lean, either. Not long term. Your metabolism is highly adaptive and will begin adjusting downward, reducing energy, reducing lean muscle mass until it can live on less fuel. Maintaining muscle mass (RMR), eating enough calories, and quality calories is the only natural way for long-term.
The tip you gave about intaking 2000mg of sodium or less worked really good to look cut. That works. I did eat high protein though. Most of your tips helped me get back on track. Kept it simple. And you have plenty of free videos that shows what you eat. Now, I gotta see if I can maintain even in my fifties😂🤣😂 (I’m currently 43) Glad you still give tips here and there on fitness✌🏼
There are a lot of obese cyclists. I was going to do a video on that while in Germany but didnt want to fat shame. These obese people fly by me on their e-bikes. Go figure.
This has been on the back of my mind.....how you can possibly calculate the calories necessary for that much biking. I was counting, and i realized some days my body wanted more, some it wanted less. Its a p.i.t.a. and it gave me an idea of how it all adds up and to watchout for butter etc.... and these lifestyle changes are very true, not crazy diets, comfortably and confidently saying sayonara to pasta and such, adapting more fruits and veggies, riding the bicycle because i hate treadmills.....etc etc....just got done with a fresh frame off restoration on my bicycle, new paint, fresh bearings and the whole shibang, that bitch runs like a swiss watch....
@@scooby1961 It was discarded. I found it in the dumpster. Its an older model Huffy Scout 3, made of 100% steel. Has street tires, a rack on the back with a milk crate, it needed a few things so i took those off a junk bike my neighbor gave me and now i have something great. Its not a $3k Cannondale or Specialized, but thats okay! If you saw it youd be amazed and it has high value to me because of how happy i am with it and how well it rides.......many manufacturers will not spend the time necessary to adjust the tension properly of the cones on the bearings in the axle. too little and its sloppy, too tight and well, its too tight, and each time you tighten the axle nut on any bike the cone may move even if its double nutted. The whole bike is very simplistic too, you can practically take it all apart with a crescent wrench. I LOVE simplicity. Everybody is always trying to make a fancy design that requires special tools and a encyclopedia to figure out, or hide the ugly screws on stuff etc or build into something some kindof trick that nobody knows and would possibly break it taking it apart or it has exclusive expensive special order parts that have a special shape that the manufacturer implements ON PURPOSE. i found it after i was thinking about how i hadnt rode a bike since i was a little kid. and how i dont have much money, could use the exercise that i actually enjoy, and get around town here with ease since everything is nearby and how i would love to save gas and be part of the solution and reduce pollution.......
Hey Scooby, is it possible your caloric intake contributed towards the zero loss of fat or weight from this experiment. I meant, perhaps you've been eating more than minimum necessary for your intense four week cardio and that resulted of not triggering enough ketosis to break down the fat layers that you're been targeting. Not to mention the age also becomes a challenge for weight loss via cardio. You' would've had a better chance when you were 30 as opposed to now. No argument about negative consequences of too much cardio or too much of anything in relation to fitness for that matter. However, your general argument of cardio(even in some excess) can help extend lifespan can be still true, even though it won't help with ripped looks low body fat of under 7%. I think interval training with a matching diet is the best approach, particularly for older individuals, only if we manage to avoid any unnecessary injuries related to interval training. In other words, you would've hit your above target of the experiment, had you replaced the intense lengthy cardio with shorter interval training. Of course, your idea was to enjoy the bike ride as well, not just use it for weight loss.
8.5 hours a day for 14 days on a bike. Dude, that's rough. Its a testament to how tough Scooby is and also how low impact biking is compared to other cardio. One thing I feel is important to bring up is that sub 10 percent body fat is not at all where most of our bodies want to be and the human body will do everything biologically to push us to increase our body fat. If you force staying sub 10 percent BF for long enough, you are in for a very very very bad time with your health. Be careful out there, good health feels way better than looking shredded feels. Take your pictures to show you were able to do it or market w/e but please do not stay there.
Scooby your sidedelts looks like thunder⚡ I'm 36 and have a very hard time gaining weight since forever. Can you make a video on how to gain weight with good food? I wanna gain more muscle, but it's very hard to reach a caloricureplus without crap
People wondering why I didnt log my daily calories do not understand how difficult it is to bike 100 miles a day on gravel while carrying 60 lbs of food, water, and baggage. Zero space for a scale and zero time to be logging food eaten.
hello does scoliosis cause your adductors to hurt? the ones in the groin, I have a c curve and my lower back hurts all the time
For real.
Though, I'm sure you are good at estimating calories.
Man you said it
@@ebrahiemalmansori1705 I have scoliosis of similar kind and have benn struggling with lower back disabling pain from time to time, but I think stress also contributed a lot by muscle tention of the lower back as well as whole body inflammation that contributes toward flare ups.
You rock Scooby! It’s these reminders that really pay off, especially when I was planning to do exactly what you said doesn’t work: doing lots of cardio for fast weight loss! Thanks again for saving me from agony and frustration
Scooby I remember you from back in the /fit/ days. My weight always has gone up and down with life's ups and downs. I just wanna say what an awesome person you are for doing what you do and sharing your knowledge with us all.
I've been depressed really badly because my best friend has been slowly dying for the last five months and I haven't been working out or doing much of anything. I'm getting back to my iron tonight, thanks Scooby.
Shit, sorry to hear that :( Do what you can. If you can drag yourself on a daily walk, even if its just for 10 minutes, that will help improve your mood a bit. Hang in there.
I used to watch your videos 8-9 years ago i don’t know what happened i did not get your videos anymore. Today i suddenly ran into one of your videos I was so happy. You’re very honest and authentic. Thank you 🙏
Welcome back! CZcams algorith changed and they stopped notifying you of my new videos
Thanks for the advice. Unrelated to fitness but you had a video years ago about finance and home ownership that set my family up for life. Your videos make my life better.
This is informative. I do a 60 minute walk each day for my cardio fix. A balanced whole-food diet takes care of the rest. You look amazing, Scooby! 🥰
You are such a legend. Watched you back in the days and am so happy you are still on
Thanks!!
Scooby you really should write a book!! What do you think?
I agree with you on this! I've been following Scooby for years now (we're the same age) and have always wondered why he hasn't been approached by publishers or invited on various television programs,etc. His mission and personality are quite admirable. Maybe he has but chooses not to do them.
Thanks but too much work. I have another airplane to build!
Ai scooby can do it for you
@@seanjoys7360hans can do it for him
That will be a very thin book. All he has to mention is his TRT usage. It is only to this that he owes his muscle mass and leanness. 😉
I remember watching this dude decades ago and now he pops up in my recommendations lol. Doesn't look any different. Fair play.
You are still looking great since 15 years ago when I started lifting and watching your vids. Cheers from Portugal!
Long time watcher, first time commenter. First things first, thank you for the videos and the motivation over the years, Scooby, second, I have always had trouble losing weight my entire life, especially after my back surgery when I gained almost everything back I'd lost the previous 2 years and haven't been able to get rid of it. I am back to workouts that include walking, biking, watching what I eat, and do a weight regimen 3 days per week on top of it. I'm not sure when I will get it all gone, but I know I can do it. So far down from 235-230 in a few months. But slow and steady will win this race!
TL;DR - Thanks for the motivation! I'm doing what I can with your excellent information!
Thanks for coming out of the woodwork to comment :) Yes, slow and steady wins the race. Its a lifestyle change you are doing, not a diet. Making small changes to lifestyle and nutrition can add up and get your weight back down without ever counting a calorie. Things like giving up alcohol or sweets. Going on a daily walk. Just simple changes.
Sad but true.
After a 35km Mountainbike ride in the morning, I’m shoving food into my face the whole day.
I've got a lifehack. Start doing my job. I work as a bagage ramp handler at the airport. Even without counting the thousands of kilo's I stack in the bulk of the plane daily, I make anywhere between 16.000 to 22.000 steps a day. And guess what, I STILL have to watch my calories. You can always out-eat your activity level.
Precisely!! Something all those fitbit step counters have not figured out yet
Valuable insights Scooby. I've ended up making running a habit but being ravenous has also come with it. End up overindulging due to it.
Yep
I got a little obsessed with cycling a few years back and rode about 2850 miles in a year while living in Michigan. I got extremely lean but lost a ton of muscle. My experience lines up with what you say in this video.
First, you don't want to lose weight. You want to lose fat, while keeping, and even building muscle. You aren't going to do that w/ extreme cardio. That is achieved w/ circuit strength train and a very tight diet.
Thanks for the advice Scooby. I think the lifestyle change is actually harder than the working out hard. But, I notice when I make the change, like smaller portions for example, weight sort of automatically comes off.
The amount of speedos and the value of your years of service to the fitness community are incredible.
Cardio can have a big effect, but you have to do A LOT of it. I was working as a letter carrier for the Post Office once. This involved walking about 15 miles a day with heavy sacks of mail. I could eat anything, and I was still losing weight. My weight dropped from something like 220 lbs to 185 lbs over the course of eight months.
Similar thing happened to a waiter friend at a really busy hot-spot. Once he quit that job, no eating habit change but he just started to balloon rapidly.
So you dont think I was doing a lot? What is your definition of “a lot”? Im really curious.
13 days vs 8 months I guess. Also just because exercise makes you feel hungry does not mean you MUST eat more to compensate. Means you have to have self control. I have been hungry for months if not years at a time and trust me, you lose a LOT of weight. Feeling hungry is your friend when it comes to weight loss.@@scooby1961
I'm no body/nutrition expert and you did a LOT of cardio no argument here, so im only left with useless speculation which is with the amount of hours my waiter friend was working he wasn't eating as much as he thinks he was, combined with a passive increase to his BMR due to his labor intensive job (speculation, no idea if this is how it works) made him lose weight effortlessly while working his waiter job. Im leaning towards him erroneously misrepresenting how much food he was consuming while working.
A lot would by cycling eight to ten hours a day with a 40 lb pack on your back.@@scooby1961
I did something similar few years ago and cycled around scotland for 3 weeks. At first i was very unfit and probably around 30% body fat (rough guess). After cycling about 50/60 miles a day i was the fittest id ever been and had lost some body fat, and likely muscle too like you said. I can't say how much fat i lost, but i did feel leaner than before the ride.
My reason for losing fat was simply not eating enough. I did eat healthy, but i was always a bit hungry. When i got home i didnt cycle nearly as much and ate more than i was using so my body fat went back to around 30%
I think losing about 1 lb of fat per week is a pretty ideal rate. It's sustainable, healthy and can really accumulate.
By far, my most favorite video by you to date. Love you bro.
Glad you enjoyed
Greetings from Sweden. You're the best Scooby. You're one of a select few workout-guys on youtube that I actually listen too. There are too many myths and bullshit floating around youtube and bodybuilding forums and the like. One of my friends who loves beer a bit too much once said that he was going to get into shape and get rid of his beer-belly by working out and/or running 7 days a week (while studying full time at uni.). He basically had no gym experience (though he wouldn't admit that). I told him that he instead of going 7 days a week should start with 1 or 2 days a week and slowly make it a lifestyle change, and that with his approach, he was going to be there for 2 weeks and then never come back. He became pissed off, told me I was wrong, and then promptly went there for 2 weeks and never came back. He still has a beer belly to this day. Please never stop uploading (regardless of subject). Love your channel.
Thanks!! … and sad story about your beer belly friend.
I think you look great, Scooby! You look very HEALTHY, regardless of what the body fat percentage is. The "middle" frame of the video, where you are talking, shows how healthy you look, in my opinion. And the "after" video on the right shows your obliques a bit more after your trip. Great video and great, honest, sound advice. Thank you Scooby!
Thanks!
Looking Amazing . Just right. And 7yrs older than me. An Inspiration. Your skin looks good man.
Appreciate that but its not. I have cumulative sun damage which is why my skin is red even though I have not been in the sun in years
Scooby is absolutely right. Ifyou are interested in staying fit (even if you are a 18 year old newcomer) listen to this man to become an athlete and stay fit till you are 90 years of age.
Thanks!
😂😂😂
Super self tested example of how hard it is to loose fat! That gives me hope. I am almost exactly the same body fat level as you as my body is lean and you can see my abs but my navel pad remains, and I do not have paper thin skin over the abs and above my glutes.
Scooby there is a CZcamsr named Paul Revelia, he is a big advocate of walking for fat loss. I’m currently in nursing school and all the walking we do during clinical as has caused me to lose roughly 10-15lbs of fat in a matter of 3 months. I’m sure I don’t eat as much either because I have less time to stop, and I am usually pretty tired when I get home so I don’t care as much about food. Before the program though I did lose weight pretty quickly by walking at an incline on a treadmill for one hour daily and intermittent fasting.
Diet is very important because you’ll never out burn an over active appetite, but walking doesn’t stimulate your appetite like intense cardio or exercise tends to do. I think its the key to consistent fast loss, especially when coupled with weight lifting or moderate intensity strength training.
Another great vid Scooby! Well, as the new year begins, I am seeing new resolutioners come in and leaving the gym after a week!
Man scooby! Been watching you for years and still you teach me new things. Your amazing my brother.
Went Vegan 7 years ago at 55 and a lifetime of yo yo dieting was over….
Still not as lean as I want to be but I can eat like a hog and my weight never swings more than about 5 pounds.
Rice n beans, tofu, tempeh, fresh fruits n veggies…life is good !
Awesome! Weight control is critical for health. How is your muscle mass?
@@scooby1961
Muscle mass is good. I switched from volume to HIT (mentare/Yates) about 16 months ago and the gains have been almost unbelievable. Soon I hope to start a very slight caloric deficit and increase cardio. Time to get lean slowly.
Hi, Scooby. I watch all your uploads. Awesome. Your advice and presentation are superb. Ps, you look amazing.
I appreciate that!
This is such valuable advice, the issue is it doesn't sell well, and there will always be a new grifter making themselves rich selling bad advice at others expenses. So those people will end up fatter and poorer chasing the new holy Grail of bad advise. It will never end
It will never end. Now people are chasing Ozempic, best of luck to them.
Thank you Scoob, for guiding us over the years.
My pleasure!
My grandmother lost around 15kg in a single day. All she did was have her leg amputated.
The hard way to lose weight fast :(
Friendly reminder to everyone watching this: ABS ARE MADE IN THE KITCHEN! Lifting weight builds muscle, but if you want to gain or lose weight, diet is 90% of it.
Awesome stuff, Scoob. It’s all about that metabolism. Can’t win against those hunger hormones!
Yep
Awesome video, I agree with your point in the USA, there is this mindset for if you grind it out, that no matter what you’ll win. However with weight loss, the deficit is king, I’m a huge hiker, and I’ve had hours of hiking taken care of with 1-2 meals, as your body also has this incentive to get the extra nutrients after hard cardio. It’s as you said, it’s a game of inches over a long period of time!
Absolutely!
Glad you always give honest advice.. Please keep it up
I was 214lbs, i restricted my diet to 600 calories a day (I work and live a sedentary lifestyle). I do about 20 mins of cardio 3 times a week and lift light weights for about 30 mins, 2 times a week.
So far I’ve lost 10lbs and down to 204lbs (1 week into this). My goal is to reach 174lbs by October 22, 2023.
Well, it's pretty extreme but as long as you don't mind losing a bit of muscle
Exactly! Balance and knowing how to have the proper amount of recovery in a cardio routine is key. Overtraining raises cortisol levels which breaks down muscle tissue and it never gets a complete repair cycle. Do it hard enough like the Scooby ride and it gets no repair cycle. In extreme cases combined with dieting permanent damage to muscle can happen. As to the ratio that works best, you'll have to discover that yourself. It works but it's very rare information to get right.
Great advise and great to see you again Scooby :)You are a Fitness legend sir!
Just because you couldn’t do it does not mean it can’t be done. You obviously done something wrong. I use to think you spoke sense but after listening to coach greg doucette who spoke about this very topic only recently i know the difference in levels in knowledge from someone who does this sport as a pro and someone who does it as a hobby. Thanks for all the videos over the years
Wow, Leonard Nimoy is looking really jacked !!!
Hi Scooby, you are looking great as usual! Love your voice, too.
Thank you kindly
Nice video. Love the Hans tributes in the back.
:)
20 years of heavy duty training have thought me . Do not get crazy with fat on your belly , being lean with abs all the time has proved to be unhealthy , fat is crucial to a lot of organic processes, 14-16% fat is OK , more than that is optimal , you train harder you function better you are not hungry and can avoid sugars and bad fats and You look pretty darn good, fuller and can still be agile. My humble opinion
Lets talk when you are 50 and have had your second heart attack if you still believe that bs.
Your hero Mike Mentzer thought just like you right up until he died of a heart attack at age 49. Best of luck surviving your “fat is healthy” and “heavy duty training is best” myth.
@@scooby1961 please do not get me wrong , I am not trolling, I follow you since forever and you are the one that motivated me to train! I am just saying every body is different , I am actually in my 40’s and there is no problem in my health, my point is that a sedentary life is a worst enemy than being obsessed with fat in a very low level. I humbly disagree with the premise to stay lean with abs permanently, that is not a natural wanted status for the body specially for men. My best to you and thank you for all these years!
@@scooby1961 ow , I am sorry have to correct that line, I meant heavy duty in the context of hard work not the Mentzer style , yes he died but for further more complicated reasons, drugs like meth, Cocain and of course steroids . Again not trying to troll just gave my opinion after many years of natural training .
@@scooby1961 14-16% BF or a little higher is considered fat to you?? At any age that's perfectly healthy. He didn't say you gotta be fat/obese, to be healthy... That's what you seem to have picked up from his message, and I guess you got it wrong.
Anyway, great video with the undeniable truth about fat loss 👏
If you take you holiday to Delhi india for a streetfood bindge, then it will help with your weight loss journey 😎
Lose all kindz of muscle!
The CZcams OG still giving out solid advice!
I love your videos. Id like to bring up a wonderful point That it is very easy for obese people to loose weight. As long as they stay active and watch what they are eating. Ive been using your " if it taste good spit it out method" and watching how many calories ive been taking in, and now they have different apps where you can log what you eat and keep track of your calorie intake and log your exsersize.
Can't wait to hear this. I know what my dad would have said. Want to lose weight? Don't eat.
Great way to lose muscle :(
Our ancestors didn't have to scratch the head in order to be fit. Why? They didn't have access to carbohydrates 24 -7. On awarage they hardly ate once a day. They had lots of activity on emty stomach.This attitude of regular meals is creating those 600 lbs people in US.
… and their average life expectancy was about 30
@@scooby1961 You should follow the studies about fasting. Food restriction Atually makes you live longer than modern average people
Under garments ad too 😉🙏🏼
Thank you Scooby. I’ve gathered several gold nuggets of fitness wisdom from your teachings.
yep I prepared for a half then a full marathon throughout 3 months, so I had to run daily to get up to that level. I kinda knew I will be able because I am working out regulary, just hasn't run regularly. I accomplished my goal successfully.
Funny thing: same happened to me, I remained at the exact same weight.
(To be honest, I knew that when I started because I ate when I wanted and didn't plan to lose weight so I didn't. I wasn't in calorie deficit and didn't want to be because what I was going for was performance, not weight loss. I think it's no surprise for active people but the average don't have a calorie or macro awarness, so they might find it funny or surprising)
Precisely. People who have never experienced bonking while racing simply do not understand why you cant get your kitchen scale out and ration calories when expecting the body to give 100%
Super awesome video! Thank you for providing a real case study and information!
Cortisol levels might be another factor stopping you from getting leaner during your trip. I know two weeks is not a lot, but it's possible to squeeze a little bit more definition during such a short period.
P.S. Nice trunks. :D
I agree, I have tried jogging and my record was two hours straight coving about 12 miles. Although, it felt really good and I do like the feeling running gives me, in terms of losing weight, it did very little for me! I may try short 30 minute runs every other day and continue to lift in-between these days.
this is what I do and cut back on sugar/baked goods, etc
What about marathon runners? This is a good explanation Scooby of benefits of both cardio and weights importance. I think 7% is basically starvation anyway lol. Thanks!
Hey Scoobs, great video as always. This advice obviously applies to everyone, and especially to beginners. But to those who are intermediate-advanced I want to say that the best way to keep the fat off permanently IS to do intense cardio coupled with some form of resistance training. I'm soon to turn 31 and when I turned 30 I made it a goal to look better at 40 than 30. I've been watching Scooby on and off for 15 years and realized that to achieve that goal I would have to develop some permanent habits.
Now thanks to doing 5-7 hours of cardio a week my TDEE is around 2700. Short intense weightraining sessions 3x a week. I can easily eat around 2000kcal of good nutritious food throughout the day which will leave me satisfied without feeling like I am undereating. And that puts me right around a 25% deficit all while feeling better than ever. And, if I just want to maintain I get to eat nearly 3k in calories :)
I partly wanted to brag to Scooby that I'm basically doing what he's been practicing for years. But also to let others know that hey, Scooby is right. If you want to be a fit human being, with all the benefits that come with that, then you need to direct your energy and focus onto those things which will get you there. It's that simple. There are no short cuts. But it is absolutely doable for everyone!
Wow scooby you look great. The original fitness youtuber
Wow, thanks
stomach ulcer this year taught me that once and for all. lost at least a years muscle gains. at least I know better now how to put it on again. ;) burpees at a good pace sure works for cardio, then its just caloric deficit. eating functional and less emotional. is working for me. auf wiedersehn. ;)
Scooby be PACKIN
Scooby, I can see a difference in the before and after you did well
I am not perfectly comfortable with English. Could you activate the CZcams option to obtain subtitles in other languages for your videos? THANKS
The video on the left is the funniest video game "character dress up" I have ever seen :))
Lol! :)
My grandpa always used to say, "you know the quickest way to lose 15 lbs of ugly fat? Cut yer head off!"
If you compare the before and after videos, the size of your calves has increased a lot.
I took screenshots and overlapped the images with some transparency and the size increase is very noticeable.
I guess it's a combination of muscle gain and water retention / inflammation in the area due to all the stress on the muscle recently?
Other than that, I can't come up with a good explanation to why you gained more on your calves in 14 days than I have done in 9 years training my calves to failure with heavy weights lol.
Interesting. I did not notice but will go back and look. Biking IS very calf intensive
The legend speaking FACTS as usual
Thanks!
The thing about it is that your body is used to hours of cardio on a daily basis already so you're not burning much doing the same amount anymore. So for any noticeable difference you would probably have to literally do it all day every day at this point.
People overestimate fat loss from cardio because it’s very easy to lose 2-3 pounds of water from a jog.
Good point!
Thanks for the morning sunshine!
Any time!
If your interested, how about a video on the topic of you can be anyone you want to be as long as you work really hard at it, career wise, like an engineer, astronaut or even more sociable if you have a lot of anxiety around lots of people?
glad to hear from you again, was kind of worried. something happened.
Never!
@@scooby1961 we will live long and prosper!
What are realistic expectations when losing weight? Is there a guidline e.g. losing 1kg a month is healthy?
A friend biked from the mountains to the coast in NC. He lost 6lbs and quickly gained it back
I gave up the gym for 5 years and took up road cycling. I could literally eat what I wanted…but I looked skinny fat.
Anyone can eat whatever they want if they dont mind being fat :)
Lool. For a moment I believed in your peculiar weight loss regimen.
:)
I've found that prolonged cardio sessions can churn out enough endorphins to prevent some compulsive, emotionally-driven eating on my behalf.
That being said, you're the expert and I'm probably a minority.
Exercise improves mood which decreases the chance of depression eating or anxiety eating!
You are not a minority, this is a great point! The thing is though that "proloned cardio" can be 40min to an hour. From what I have read, there are not really mood benefits when you start doing mega-cardio
@@scooby1961 Fair point. My only mega-cardio so far has been mountain climbing, and come to think of it, in those rare instances, sugar is back on the menu for me xD.
I guess there's a healthy middle-ground for people who are prone to depression-eating, but that varies from person to person.
I've only lost weight when mountain climbing and hiking. Did that for 3 weeks and lost 3kgs of weight. But I think was due to more having control over my diet combined with the exercise then the other way around.
But I'm in worse shape then you though = )
thank you so much for doing the hard work.
My pleasure!
Can't calorie cut the way to lean, either. Not long term. Your metabolism is highly adaptive and will begin adjusting downward, reducing energy, reducing lean muscle mass until it can live on less fuel.
Maintaining muscle mass (RMR), eating enough calories, and quality calories is the only natural way for long-term.
Your website was super helpful in tracking. Any good free trackers out there?
If you haven’t already understood. Trust your Uncle Scoob, a living life coach legend.
Lol! Thanks!
The tip you gave about intaking 2000mg of sodium or less worked really good to look cut. That works. I did eat high protein though. Most of your tips helped me get back on track. Kept it simple. And you have plenty of free videos that shows what you eat. Now, I gotta see if I can maintain even in my fifties😂🤣😂 (I’m currently 43) Glad you still give tips here and there on fitness✌🏼
It feels like Hanns & friends are commenting from the background 😸Maybe they'll do a "react to Scooby video"
Lol!
What was that great source of dairy protein?
Scooby, ......... I love your knowledge, ... thanks for sharing.
So nice of you
At a glance, I was like fauci is jacked?!?
Lol!
Cool experiment . Thanks for sharing . I'm very surprised you didn't lose more weight .
I have done this many times so not a big surprise to me
I have many cycling friends that do big mileage who should really be a few stones lighter. Overeating & alcohol I presume are a major factor....
There are a lot of obese cyclists. I was going to do a video on that while in Germany but didnt want to fat shame. These obese people fly by me on their e-bikes. Go figure.
I just got back from a 3 week bike tour and now I’ve got more body fat than I’ve had in years 😂
yeah stopping for all those beers
I lost one pound after 3 hours, this truly worked. You are the best Scooby
:) water losses!!
This has been on the back of my mind.....how you can possibly calculate the calories necessary for that much biking. I was counting, and i realized some days my body wanted more, some it wanted less. Its a p.i.t.a. and it gave me an idea of how it all adds up and to watchout for butter etc.... and these lifestyle changes are very true, not crazy diets, comfortably and confidently saying sayonara to pasta and such, adapting more fruits and veggies, riding the bicycle because i hate treadmills.....etc etc....just got done with a fresh frame off restoration on my bicycle, new paint, fresh bearings and the whole shibang, that bitch runs like a swiss watch....
Glad you restored instead of discarding!!
@@scooby1961 It was discarded. I found it in the dumpster. Its an older model Huffy Scout 3, made of 100% steel. Has street tires, a rack on the back with a milk crate, it needed a few things so i took those off a junk bike my neighbor gave me and now i have something great. Its not a $3k Cannondale or Specialized, but thats okay! If you saw it youd be amazed and it has high value to me because of how happy i am with it and how well it rides.......many manufacturers will not spend the time necessary to adjust the tension properly of the cones on the bearings in the axle. too little and its sloppy, too tight and well, its too tight, and each time you tighten the axle nut on any bike the cone may move even if its double nutted. The whole bike is very simplistic too, you can practically take it all apart with a crescent wrench. I LOVE simplicity. Everybody is always trying to make a fancy design that requires special tools and a encyclopedia to figure out, or hide the ugly screws on stuff etc or build into something some kindof trick that nobody knows and would possibly break it taking it apart or it has exclusive expensive special order parts that have a special shape that the manufacturer implements ON PURPOSE.
i found it after i was thinking about how i hadnt rode a bike since i was a little kid. and how i dont have much money, could use the exercise that i actually enjoy, and get around town here with ease since everything is nearby and how i would love to save gas and be part of the solution and reduce pollution.......
Hey Scooby, is it possible your caloric intake contributed towards the zero loss of fat or weight from this experiment. I meant, perhaps you've been eating more than minimum necessary for your intense four week cardio and that resulted of not triggering enough ketosis to break down the fat layers that you're been targeting. Not to mention the age also becomes a challenge for weight loss via cardio. You' would've had a better chance when you were 30 as opposed to now.
No argument about negative consequences of too much cardio or too much of anything in relation to fitness for that matter. However, your general argument of cardio(even in some excess) can help extend lifespan can be still true, even though it won't help with ripped looks low body fat of under 7%.
I think interval training with a matching diet is the best approach, particularly for older individuals, only if we manage to avoid any unnecessary injuries related to interval training. In other words, you would've hit your above target of the experiment, had you replaced the intense lengthy cardio with shorter interval training. Of course, your idea was to enjoy the bike ride as well, not just use it for weight loss.
8.5 hours a day for 14 days on a bike. Dude, that's rough. Its a testament to how tough Scooby is and also how low impact biking is compared to other cardio.
One thing I feel is important to bring up is that sub 10 percent body fat is not at all where most of our bodies want to be and the human body will do everything biologically to push us to increase our body fat. If you force staying sub 10 percent BF for long enough, you are in for a very very very bad time with your health. Be careful out there, good health feels way better than looking shredded feels. Take your pictures to show you were able to do it or market w/e but please do not stay there.
Psst. Mr. Scooby do not tell the secret, patent your idea and make billions. xD
Want to be my marketing person? We csn call our company shortcutsixpack!
Scooby halp I started bulking and now I'm just fat
Perma-bulking for massive gainz!!
Scooby is the O.G. of CZcams fitness.
Thanks!!
Scooby your sidedelts looks like thunder⚡
I'm 36 and have a very hard time gaining weight since forever. Can you make a video on how to gain weight with good food? I wanna gain more muscle, but it's very hard to reach a caloricureplus without crap
Cardio makes me hungry, like you said
Yep!