How Long From 25% to 15% Body Fat | Calories | Summer Shredding
Vložit
- čas přidán 5. 08. 2024
- Let's be honest! How long does it take you to go from 25% to 15% body fat and look good for summer? When should you start the process of getting lean for this summer, how many weeks does it take to be ready.
Calorie deficit is a requirement, but let's talk about how to know you are in a deficit.
Let me explain the calories you need to eat, the cardio and how much fat you will lose each week.
www.prophysiquemacros.com
Let me explain!
Join our Summer Sculpt Challenge Starting Soon
www.fitprocessing.com/challenge
$25,000 Cash Prizes, Meal Plans, Training Plans, Open Worldwide
“as you are getting proper sleep”
and heres me watching this vid at 3am
I started the second week of January, and 12 weeks later, I've lost 41 pounds, with help from your videos, so I thank you. I was 272 and now 231, Im 54, at 5'10, and according to my scale, 21% body fat, goal was 230 , but now I'm hoping for 210 by July.
that's awesome.. great dedication.
That's awesome!!!
Great job!!!
Stupendous job!! Keep on working and don’t stop!!!
no way your 5’10” 231 and only 21 percent fat. Congratulations on the weight loss not hating but numbers seem off im 6’2” at 238 average with 29-30 body fat..
What did you do? Just negative calories and more training?
Absolutely great advice! Thanks for your holistic approach! The ultimate goal is a health, not just looking shredder.
This one video is one of the best videos out there for losing weight and its right to the point. Also not trying to sell anything just honest good advice. Love it
I have been doing this a long time, i just love to help others not make the same mistakes I made early on.
One of the simplest, most effective videos I’ve seen covering this topic!
I SO appreciate your videos please DO NOT STOP posting. The repetition is what we need.
Thankyou Paul!
Thank you Pam!
Absolutely this!
Great video. Word of warning for people looking for significant weight loss, the faster you do it the more likely you are to rebound. 1% bw per week is a good upper limit, most people who try to do it faster fail or rebound back. It's just how the body works. Also, be cautious about dieting more than 2-3 months at a time without taking a 1-2 month maintenance break where your goal is to stay stable at your new weight...your body 'remembers' what weight it's used to being, and if you don't give it enough time at a new weight to adjust and decide that's it's new 'normal' weight, you will rebound back up.
i certainly share your thoughts, slower is better!
I'm glad im on the right track. I do resistance training 5 days a week, watch my diet and aside from every day activities, I set aside 1 hour a day to walk along the beach or around the countryside.
I've been watching you for years, great content. It's changed my life and how I think about fitness. Keep up the great work man!
Awesome! Thank you!
00:02 Calories and duration required to go from 25% to 15% body fat
01:45 Realistic expectations for body fat percentage and weight loss
03:43 Adapting training techniques can help you get stronger without adding body fat.
05:29 Protein is crucial for building muscle and improving caloric intake.
07:16 Utilize Pro Physique Calculator to Determine Calorie Intake for Fat Loss
09:07 Balancing hormones and incorporating resistance training aids in efficient body fat loss.
10:55 Could you set up a meal routine with specific macros and exercise plan?
12:31 Setting up daily routine focused on goal attainment.
14:16 Importance of feeling good about oneself
I really appreciate the time stamps
I always look forward to your vids. This vid is really speaking to my current situation.. I’ll definitely be implementing your suggestions
Thank you
Very sensible, accurate, and therefore motivational. Thank you!👍
I’m 6’3 and was 250 at my heaviest. Now I maintain 205 at 12% (according to DEXA). This video was relatable and educational. Thank you 🍻
Nice work
Absolutely love your videos. They are so informative! Thank you for all of your help.
You are so welcome!
I’m 46 years old and 6 feet tall, 20 years without physical activity… Started cardio and weight lifting 1 year ago… Went from 220 to 183 pounds and from 28 to 19 bf%…
Outstanding! Congratulations
I'm a 33 yo female- 5'8 but grew up active ,, I did this last year, I did an InBody scan when I joined a high ticket gym on July 7th 2023- I as 170, 24%pbf, 72lb mass, by dec 2023 I was 148lb 17%pbf and 70lb mass (I have a leaner look). im now 148lb 16% off maintaining for past. 3 months!
down 8% pff in literally 3 months and maintaining it. 20k steps a day, train 5 days a week, lot of Protien and hits.
This was a great video. You answered so many questions that I had in my head. I’ve been tracking my calories and following an exercise program since February 14, I lost 13 pounds about 2 inches from my waist and I’m hoping by May or June I’m where I should be.
well that makes me happy to hear!
Great vid, and very relevant to where I’m at, weighing 230lbs and aiming to get back down to 185lbs for a holiday in early August. Been a few years since I committed to a fat loss/recomp phase and felt that awesome feeling of massive results, it’s well overdue. Time to put in work and get back in shape.
let's get it!
🙏🏾❤️🔥🔥🔥🔥🔥🔥
Thank you for this and for everything else you share so generously!
So welcome
Thank you for these videos. It's really helping me with progress.
You are so welcome!
I really appreciate the work you put into these videos, they help keep me on track.
I have an event in late September that I want to look my best for. I put on some holiday fluff every year, major eggnog addict here, that I gotta shed. Got 6 months to work at it - consistency and discipline will get you to your goals.
Nice content, Just facts, no bs. Thanks Paul!
Happy you enjoyed it and thank you for the feedback!
Now this is what the internet was made for! Excellent video! 👏🏾
Male 40 years old April 2 biggest loser at work contest 240 lbs. Made protein my main food and worked around the carbs best I could and cut out sugars almost completely. June 29th weighted out at 200 lbs! 40 lbs three months better eating habits more steps and got in 3 5k runs to help. Dumbbell workouts weights from 10lbs to 50lbs. Wife joined me and also lost about 25 lbs in the three month journey.
We now train together and lift three times a week and try to get three walking sessions shooting for two miles each time out. Thank you for awesome video ! I just found you and have subscribed. Thanks again. 20 more pounds to go!
Congrats on the weight loss, and the win at work ! But above all; congrats on having a wife that works out with you. In 42 years , a divorce and several other flings , I’ve never met one woman that was passionate about fitness, I always attract the lazy ones lol. Keep up the good work!
🎯 Key Takeaways for quick navigation:
00:00 *🏋️ Objetivo: Redução de gordura corporal de 25% para 15%.*
- Estratégias para reduzir a gordura corporal.
- Expectativas realistas para o processo de transformação física.
- Importância da consistência e da abordagem inteligente.
01:09 *🍽️ Determinação da ingestão calórica e duração estimada.*
- Avaliação da ingestão calórica necessária para atingir a meta de 15% de gordura corporal.
- Prazo estimado para alcançar a meta de gordura corporal desejada.
- Considerações sobre o início do processo de preparação para o verão.
03:17 *💪 Importância da relação entre ganho de massa muscular e ganho de gordura.*
- Distinção entre ganho de massa muscular e ganho de gordura.
- Estratégias para maximizar o ganho de massa muscular e minimizar o ganho de gordura.
- Fatores a considerar ao planejar uma dieta e rotina de exercícios.
05:22 *🍗 Estratégias nutricionais para otimizar a perda de gordura.*
- Sugestões para ajustar a proporção de macronutrientes na dieta.
- Impacto da ingestão de proteínas na saciedade e na composição corporal.
- Recomendações para melhorar a qualidade e a distribuição das refeições.
08:08 *🏃♂️ Implementação de um déficit calórico e aumento da atividade física.*
- Discussão sobre a criação de um déficit calórico através da dieta e da atividade física.
- Ênfase na importância do estilo de vida e da rotina diária para alcançar os objetivos de perda de gordura.
- Estratégias para aumentar o gasto calórico e acelerar a perda de gordura.
10:02 *🏋️♂️ Manutenção da massa muscular durante a perda de gordura.*
- Importância da preservação da massa muscular durante a fase de perda de gordura.
- Recomendações para manter ou aumentar a massa muscular durante a dieta.
- Estratégias para evitar a perda de massa muscular enquanto se perde gordura.
11:41 *🍺 Impacto do álcool na perda de gordura e dicas adicionais.*
- Discussão sobre o impacto do consumo de álcool na perda de gordura.
- Sugestões para limitar ou eliminar o consumo de álcool durante a fase de perda de gordura.
- Dicas adicionais para maximizar os resultados da dieta e do treinamento.
13:36 *⏳ Gerenciamento do progresso e conclusão do processo de perda de gordura.*
- Importância de estabelecer metas realistas e gerenciar o progresso ao longo do tempo.
- Estratégias para lidar com plateaus e flutuações no peso durante o processo de perda de gordura.
- Reflexão sobre a jornada de transformação física e celebração dos resultados alcançados.
Made with HARPA AIo que el
Thank you
Good advice Mr Revelia, on point.
These numbers are so relevant to my current journey. I love knowing exactly what I have to do snd exactly how I got here.
Bodybuilding for 20 plus years and neglecting my joint health has really hindered my overall health.
I switched from bro split to total body weight training 4 days a week and cardio in between.
Bought a under the desk treadmill because I have a sedentary job now.
Its on.
Move more. Eat less but more protein.
10-4!
Happy it helped
Excellent advice, I started at 280 lbs around October and now at 222 lbs progress has slowed down a lot because I started just exercising and eating a healthy high protein diet but not tracking the calories, ended up looking like a jacked fat dude, which is a whole lot better than just being a fat dude but not where I want to be. I started to wonder if I could do anything better and your video just shows up out of nowhere confirming that I can't keep ignoring the calorie tracking if I want to lose those pounds.
That initial shock when you realize you have much more body fat to lose than you think. Haha almost always have to lose more than you think!
so much more!
It's always way more. Just plan twice as long as you think and if you finish earlier great but keep going.
Your videos are so inspiring and so no-nonsense. I really appreciate your humble approach too. Thank you
Thank you Mark I appreciate that!
Hi Paul I've been dieting for about 10 weeks i started off at about 182lbs , having a cheat meal probably twice a week which has obviously slowed down the fat loss,lost about 14lbs, been lifting in the gym about 2-3 times a week without any cardio.I got a holiday coming up in the next 8 weeks, and I'm going to carry on but without the cheat meals and doing about 7000-10000 steps a day and hoping I can lose about another 14lbs with your tips! Thanks for all the advice
3 months further, how's it going?
I stopped the steps and kept a caloric deficit, and weight trained 2-3 times a week and now 160lbs, got another 10bs to go, best thing to do is not rush it and take it slow. good luck on your journey!
I always loved weight training and eating healthy but never really got lean. I was 236lbs in January and started walking 100-110k steps a week and it’s changed my life. I’m now 206lbs at the end of June with about 1700 calories a day with 1-2 cheat meals a week.
Good video straight to the chase
Glad you found it helpful
I have been watching my caloric intake since end of Jan and I have dropped 28lbs so far going to the gym 4 times a week, going snowboarding while there was snow ;) and walking around 3-4 miles a day at a good fast pace. I have set my calories at 2050 a day but by eating good low caloric foods I most often only can take in 1800 to 1900. I am 5 foot 10 and I started at 235. Putting on mass has always been easy for me but like you said lots of fat came with it. Now at 207 I still have some fat around the chest and love handles so I think my aim will be around 190 and see from there then try to look fuller after but staying lean.
You look amazing mate, you inspired me about 2 years ago when I was 89kg at 5ft 8'' and now I'm 71kg and lean. thank you for your inspiration.😎
I appreciate that feedback!
Please I am exactly same, 90kg 5'8 , can you help me too please 🥺
High lean protein diet, my eating window is from 6pm to 10pm so my body burns more bodyfat for 20hrs. Monday to Friday push pull routine for 40mins lifting weights. Saturday cardio/ I chose snowboarding I hate to run. Sunday rest. Good luck 🤞
Im 5'11", 235 lbs. and about 26% body fat, soI'm very close to where the question poser is. This will be a GREAT video for me!
That was me 7 weeks ago. Losing 1lb a week 2100 calories a day. Realistically you're probably in for 35 weeks ish
I’m 5’11” 206lb maybe 15% size 36 waist. I just want to get rid of the puffiness and get definition again. I can barely see my abs
@@johnsteele8073 Did you have any water retention problems?
@@johnsteele8073 Gym 3-4x a week, 10k steps a day every day, calorie deficit of 500 (still getting enough protein) should net you a 1% drop every week in body weight. Maybe not if ur sub 16% body fat, but anything above 16% should net you a 1% drop in body weight every week.
I relate to the "I'm putting on muscle thing aka bulk mentality" when in reality it is mostly fluff/fat. That can look cool to a point though I feel the same if I could go back to my past self, I'd say, just don't do it. Stay around 15% max so I don't have to work as hard later on to live where I want to live longer term. It took me a lot of time and work to get into my "lifestyle range". Now I'm realizing I have even more to do, this next 3-4% body fat is likely to take even longer than the first leg, or just as long, and I'm fine with it as I'm feeling good. Definitely relate to the "pride" and "doing something most people can't do" piece you said at the end. As well as the "setting an example". My main reason is health, though these are certainly in the equation as well. This Q&A example is very helpful. Thanks Paul
Doing gods work, Paul! You motivated me to buy a treadmill. Best decision ever 👍🏼
Excellent
Thanks Paul! Great to hear that i am not the only female that gets frustrated when giving advice to her best male friends and just watch them melt the fat away and gain muscle like nothing while i am working my ass off… 😢
Excellent video. It makes me wonder what my BMI is. I'm 6'2, 185 lbs with a 32" waist.
I like your no bs attire to presenting the info
Thanks for being real and normal… but freaking awesome at the same time! 😂🎉
Thank you Sam!
"eat like jerk" this made me lmao. Thanks for yet another great video. Perfect timing for the summer
Glad you enjoyed!
Shredding Summer,…. I am in …great idea 🎉
Sounds great!
I’m in the last 6 weeks of a 12 week cut. I’m 5-10 and weigh around 164lbs, age 55.
I’m lean and fit, but not at 10-12 % where I want to be.
My cut so far is working well. All I do is eat maintenance calories with a healthy Whole Foods diet. If I go over 100-300 calories, no big deal. I never really do, but I have room for it.
Exercise is 2 one hour walks per day, 3-4 times per week. Or 400 or more mins walking per week. Either way.
This is fast walking with running shoes, headphones, etc…
Not sure where I’m at, but I am loosing at an acceptable rate. I’ll hit my goal by may, started in feb. so, it’s working well. And all from just walking and a healthy maintenance diet. It doesn’t have to be hard.
But, I can promise you that much walking still needs recovery. It’s more than you think. 😊
I should also add, I’m lifting once per week. This week I’m lifting all week. Just to keep the muscle maintained. So, minimal lifting for maintenance , lots of walking. That’s my cut.
Interesting 👍
What's the point of bulking if you are then going to just be trying to maintain for 12 weeks and working at losing all the fat you have gained? Why not just stay lean and work out every week with a bit of cardio included. It is something many people who are sports scientists advocate instead of bulking and cutting. Bulking and getting fat is just extremely unhealthy for people.
Very balanced approach
That’s the idea
comment for the algo. This is fantastic content I'm 7 weeks deep into my cut and these are just fun motivation to watch.
Appreciate the support
Paul...you are EXCELLENT, no BS, no buy this or buy that, just straight forward thinking, do I have to take on a trainer to participate in the Summer Challenge?
no you can just jump in, do your own thing and take the money!
Hey my man, just stumbled across your pod. I respect your style. I’ve had my gym rat phase - then an aggressive business building phase, which stole away more and more time from the gym … until there was none.
Man oh man has it been tough to get back. I’ve broken up with girls in the past who complained about my gym habits (was also training and “competing” in marathons, tri’s and half-Irons (a pro at finishing and collecting medals - but finished many of the longer events (irons) with only minutes to spare before they DNF’d me). I would just brag that “anyone can compete for 3 or 4 hours, now try 8:30 continuous hours.”
Anyway, man … I digress. I enjoy fitness podcasts, but mostly - man, just not into the “ALL IN” + “live, eat, breathe” fitness mentality anymore. I’m happier with less of it actually … but def need to step up my game and get back at it a bit.
Anyway, short-story long … you had the cadence, tone and delivery of intel that simply resonated with current me (bad ass hombre still, but more forgiving and chill and accepting of life). I run into former me’s on occasion and mostly I’m just … meh. Different frequency. I have no desire or use for it anymore … but the flame has not been extinguished. Hopefully never will be
Thank you. I’ve subscribed to channel. Keep up the good work. Your attitude is refreshing. Be blessed
Christopher
The thumbnail looks more like a 20% to 10% transformation.
All the comparisons look way less than 15%
@@trevorramirez9316 yes, plus the 25% has way too much bone and way too little fat to be 25% in a man.
Yeah it’s not exact just photos I have
I am around 10-12% bf... Not looking like that at all man 😂😂
@@mrsmradoch9584 more shredded or less?
As always a educated and valuable video Paul 💪
I appreciate that!
Thanks for the video!
You're welcome!
Its amazing how light you can get when you have very low body fat percentage. I really started realizing it when i became a fan of the UFC. These fighters are so big in comparison to their weight due to very low body fat. They do cut water weight before stepping on the scale but its still very interesting
Yes and the illusion is you look bigger
Keep up the excellent work bud, love the channel
Much appreciated
Great content!!!!
Not me walking 20,000 steps and eating 1700 cals a day 🚶♂️🚶♂️🚶♂️🚶♂️. Lost 8-10# of fat in march. Momentum is still strong. Did 620,000 steps in march. Im running a 5k everyday right now without issue. 5'10 187#. Really trying to get some ab definition by summer, hoping 175-180# gets a bit showing. Ive never been pretty before...but im soo close! Also the leader in our $500 weight loss challenge at work 💪. Weigh in next week. Then a diet break 😎🤠
Wow that’s grwat
Excellent work !
Im the same height and turned 37, also at 1700 cals per day loosing 2# a week. Started at 212, now at 197, aiming for 185 and 15% BF mid May
28 years old. 308lbs in September 2023 at only 5’7…. Today April 4th I am 224lbs. Wight train every day at night….HARD, 30 min stair master @ 8 speed EVERYDAY at a separate time window as my hypertrophy training.
I’m shooting for 180lbs by end of July. I’m at about 1600 cal a day on average. I have huge calves, huge shoulders and quads and hamstrings. And a narrow waste compared to shoulders… I’m hoping at 180lbs I have visible abs for my hieght. 🤞 summer look out boy.
I turn 39 this summer. 😅
I’ve been in the gym on/off since the age of 14, but never really sticked to it. School exams, University, job life and kids kinda kept me from strictly following really any regimen.
But last year’s April I told myself to finally lose as much fat and gain as much muscle mass as humanly possible (without the use of steroids of course, so all natural).
I ran an aggressive low calorie program with super high protein. Low carbs and especially low fats.
Even though I consider my journey so far a success, I’m still not really happy. This could only mean that my starting point in body fat percentage was way higher than I estimated/calculated. It’s kind of hard to stick to my program right now and not trying to optimize even further by cutting out dairy for instance, or to go even lower in calories. I think I’m reaching a point where cutting too low would mean loss of lean muscle mass.
Love these videos
I appreciate the feedback!
Another great video full of great advice always inspires me
Glad you enjoyed it
I am that tall "big dude" he referenced at 2:40. Started on January 8 at 243 lbs at 6'2". I didnt get a body scan for fat until March 5. On march 5 I was 231 and 29% body fat. Im down to 218 with a goal of
"Eat like a jerk." That's funny! Always enjoyable and informative, Paul.
yeah it happens!
@@PaulRevelia Yeah, been there, done that. Just never heard it described that way. Gave me a good laugh. 😆
Do you have a warm up calculator? If not do you have a method to track what weight to use for warm up sets?
When I watched the video on a fullscreen, I was hoping it wasnt published 6 months ago so the fact "you still have a chance to get the perfect body by the summer" is not outdated 😅
6 feet, 200 lbs and just completed a marathon sub 4 hrs. I normally run 40-45 miles a week consistently the past 10 years (2k miles per year) and lift weights 2-3 times a week. I want to get down to 185lbs to get faster on my running and having a hard time losing weight. Currently 53 years old and have a body fat percentage around 12.6% after going to a hospital to get a Dex-Scan reading done. I have about 38 lbs of muscles according to the scan results. I can’t limit my carbs as it impedes my running as I need full glycogen during my weekly 2-3 hour long runs. Any suggestions would be great. Thanks.
Great video! I was wondering what your thoughts on fat adaptation are. A lot of people recommend going on a high fat, no carb diet to correct poor metabolic health. Is being in ketosis good for a month or so to get back on track? I know eating too much protein can kick you out of it. I'm doing a BBBE (beef, bacon, butter, eggs) diet atm with decent results, but I'm planning on starting weight training in 2-3 months when I've gotten down 25 more pounds. I'm currently at 28,6% body fat at 45 years of age.
Definitely don't wait to start weight training, even if it's just 1 day a week. That 2 3 months of waiting will add up to alot of muscle!
Great information 💯💪🏾
I appreciate it!
Good shit bro!
Straight facts 🔥🔥🔥
Hello Paul, i'm from Belgium and i like watching your vidéos, please could you do a vidéo for Weight management, hypothyroidism and the menopause? Thank you
i suggest going to see a hormone therapist to get those numbers in line.
Hi Paul, thanks for the amazing videos! Could you do a video on the timescale it would take to get from 35% to 15% at 130kg and 183cm please? Thanks
it may be a while since I just made this video.
@PaulRevelia No problem! Thanks for all the amazing videos you share with us. Regards from London!
6 months.
I would be interested in a summer shred challenge! I did one last year and really enjoyed it. The group support and weekly Coaches live videos. I didn’t join the recent challenge because of reverse diet.
yes the community is perhaps the best part, even all the live videos we do, meal plans and training plans, nothing compares to a great community!
@@PaulRevelia yes thank you for creating this community and all these great videos that have taught me so much. The information you have provided to the world is so beneficial. Your channel people will learn how to lose weight and fat. The information here is true and will work. It’s really just people actually doing what you teach, that’s the only thing preventing people seeing results, actually doing it.
Great video! Do you recommend a treadmill for home use? Good, bad, the ugly? Thanks!
We have a walking pad... Takes up less room, cheaper, can be used while working or watching TV really helps when trying to get your steps in... Obviously nothing beats outside but it helps
I find the most challenging thing is dealing with hunger when getting lean. I know there are diet breaks but I'm not sure on the guidelines to implement.
i have a few videos with specifics.
Good advise!
Glad it was helpful!
In n out has the secret menu. You can get “protein style” burgers. It’s the double double with a Lettuce wrap. Not the best for you but it’s less calories and carbs.
we don't have one in FLorida so I had no idea!
@@PaulRevelia ooh man, you are missing out!
I live in Jacksonville. Sucks we don't have In n Out here.
You are correct, people underestimate the amount of calories a single slice of toast has and how much sodium and carbs they contain. Once you start really paying attention to the nutritional facts you almost automatically start eating less crap.
Can you do this again but female version? I can give my measurements if you want an example! Loved the video, the repetition is helpful, science doesn't just change because trends do 👏
Yes I can
@@PaulRevelia Thank you! Summer's comin' and I'm panickin'. 😁😳
So happy that you asked this question!
Would love to see a female version!
Yes, please for female version… average height, 5’5. 😊
Solid advice
Appreciate
Great advice 😊
Glad it was helpful!
Hi Paul, what tips do you have for improving sleep quality? I feel like everything else is in place with my diet, exercise program, recovery, etc. Lately I wake up mid sleep, and I don't know why.
for me it's all about a schedule, but I am usually exhausted so sleep is no issue. Getting up early and doing cardio really gets me going early and I fall asleep fast! If you wake up mid sleep a meal before bed may help!
Great content, Q: how can a beginner deal with the hunger that comes from lowering the portions/size of the meals
Well said, sir
Very inspiring! I personally think the reason women lose weight more slowly than men is because of our menstrual cycle. I cut and gain more often than I would like, but it’s really easy to get discouraged when in my first 2 weeks back I lose maybe one lb. Then I remind myself “hey you’ve just been on your cycle, don’t mind keep going!” but still hard to stay motivated! Your videos are helping me this time around! I want this to be the last time! Sick of this vicious circle I’ve been in for the past 8 years, get it gone, and keep it gone, that is my goal!! Your clients look fabulous!!
i appreciate the thought, however from my experience it's much more to do with the fact women restrict calories at a much younger age and become scale conscience. I have had some women who dropped weight as fast as men but they had not previous history of dieting.
@@PaulRevelia it’s inspiring to hear professionals like yourself with real world experience give advice, like a clinician! Thank you so much for your insights. Very true, the up and down yo yo dieting has not helped my metabolism vs a first time dieter.
My cycle every month makes me so bloated the week before. And every month I am confused why do I feel so chonky? Oh yeah….period starts next week. I am going to look good in a few days once I stop being constipated and retain less water 😅 PMS - yay! Facts.
This is perfect
Thank you for confirming what I am consistently doing right now... Healthier choice can be made in every minute.
You're so welcome!
Planning meals is very important
Paul you are so bomb! Thank you so much for what you do. I really appreciate you!❤️
Thank you
Of subject, can you do vid on lagging body parts ! Cheers
Ready for Shredded Summer
Ready for Shreddy!
I've been dieting since February and went from 305 to about 251 in April (huge calorie deficit and walking). In late April I transitioned to a fitness program with a nutritionists' consult on macros. All my macros are far less than your calculator suggested (1710Kcal, 185p, 130carb, and 50fat). I track my macros through two apps (they differ a little in macro counts but are close) ) but I don't seem to be making progress. I workout in group-coached HIIT sessions for 40 min 4-5x/week - typically pushing myself to muscle failure and then finishing with alt exercises to get the maximum out of my training session. My latest Fit3d scan suggested that I lost 15lbs of muscle mass and my BF% went up because of it. Muscle measurements at calves, thighs, biceps and triceps all went down. What am I doing wrong?
Any thoughts on how to get an accurate LISS zone for yourself - I find the average is way off. I’ve always been in above average shape from a cardio standpoint. Even the maximum heart rates seem completely bogus to a degree.
i find breaking a light sweat is the best way to do that.
I'm down 100# in a year hanging around 22% BMI. I've skipped most of the meals I didn't the first 52 years of my life. Now I'm back to my Jr. High wrestling weight class. I'm the same weight as Connor McGregor, only 20% flabbier!
Love this. Do you suggest any weight training not heavy.
always lift weights, greatest thing you can do for the body!
Hey Paul, when does the next 90 day challenge start?
will the summer sculpt challenge have workouts that women can do along with alternative exercises in case we can't put a bar bell across back!? has anyone done self-guided challenge as opposed to hiring a coach?
I went from 28% to 15% bf (50 lbs weight loss) in 14 months. Daily cal deficit was about 500 cals. Tracking and weighing my food helped me stay consistent. Funnily enough, the hardest part was gradually getting back to maintenance calories after the fat loss.
Hard because your body wasn't use to it?
first visit to this site to day very good 👍
Yes, thanks
Not sure if you take questions here but will ask hi love your videos and always trust your advice thank you for that. I’m trying to get from 175 pounds to 150 pounds currently intermittent fasting walking 30,000 steps every day and dumbbell workout only because of bad back scale not moving once I included dumbbells any advice thanks
Thank you Sir
I was at 27% 30 days ago and 138lbs now down to 130 lbs and 21% body fat. Lot of it is diet. And amount of cardio with weight lifting. February 14th I was 147.