I'm 45 seconds in and already laughed twice. "Yes, I am the Tom Cruise of CZcams " 😂 and the way he said "I ate it" 🤣 you are a funny, funny man. Great sense of humor!
"This is my job..I ate it! I ate it!" Too funny mate. A new subscriber but now a loyal watcher. Your delivery is excellent and the information is on point.
@@omgurheadsgone hi mate yeah still chugging away,about 82 pounds down now give or take, it's plateaued a lot of late and my diet hasn't been on point as much as I would like but I've certainly not gained anything! I'm in it for the long haul!
Mark, this is probably the best video I've ever seen on the reality of living long term with not-quite-an-eating-disorder but close to it. Everything you said I have seen in myself. The times where focus is 100% on a goal and then the spiral once that event passes. The constant battle between eating enough but not too much. The constant battle between eating one donut but wanting 6. The reality of training hard and becoming fatter is something I've struggled with. I often joke that I'm the only person that can run 5 x 10km a week and still put on weight. The fact that you're better off skipping the run and not eating the post-run pizza is very true. You are articulating the challenges that so many of us face in a clear way, thank you.
I like what You said, I too am on the struggle bus when it comes to my weight. All it has taken in the past is someone to say I look thinner and automatically I ease up on training and eat more because “I can now”
I can't even begin to describe how nice it is to see a fitness youtuber confessing about not being able to say no to certain foods. It reduces my guilt immensely when I eat stuff I shouldn't be eating.
Nearing 100k... Been with you since about 20k, congratulations! I'm wondering if you'd ever do a video on your thoughts on zone 2 cardio training (aka Maffetone, low intensity)... I just learned about it and am shocked that you can go faster on long runs and rides by training at low heart rate 80% of the time. Feels unintuitive, but it's backed by science/studies! If you currently mostly train balls to the wall intense, would you consider trying this for a few months and see how it works for you? I thing that would be really interesting to watch.
The actual heart rate zones isn’t the problem with people, the problem is that people go out hard all the time and it tires them out and increases risk of injury. Heart rate is so variable too depending on diet, stress, time of day and other environmental factors so sticking by zone 2 80% of the time can be in fact be counterintuitive. Doing long, slow and steady training (aerobic training) at RPE (rate of perceived effort) is the key to improving fitness. If you’re a cyclist/triathlete then invest in a power meter or because it will give you an honest figure on your aerobic/anaerobic training and will also tell you if you’re going too hard or not hard enough. Most of your training should be at conversation pace e.g. you can chat to your pals about loose women or coronation street easily as if you are sitting in a cafe. Also anyone who else who is reading this should read the book: Easy interval method by Klaas Lok too 😊 In conclusion to run faster (or cycle etc) you need to train fast; however, not all the time and long steady/slow runs will improve endurance and will help your body to recover. Don’t get bogged down with heart rate training. Rate of perceived effort is more scientifically backed and more consistent than heart rate or if you have the pennies get a power meter for your bike (if you cycle).
Low heart rate training is good because it's sustainable. High intensity brings not much aerobic advantage compared to low intensity while with the later you recover faster, you can do more and longer run/cardio. intense heart rate does not help your heart develops. It goes into panic state all the time in response to the intense load, lower intensity promotes growth. Most people do their low intensity training to hard and their hard training to light.
This has recently worked for me after running parkruns for 7 years and trying everything to get my times down I recently clicked on a video about maffetone training. I have broke my parkrun PB 3 times since I learned of maffetone training. It works
The past couple years I have been doing about 4 HIIT bike workouts per week... (20-30 min, including warmup and cooldown). Since last week I decided to replace 2-3 of them per week with low intensity longer bike rides (zone 2, going by heart rate and Watts). I'm not training for anything, it's just for general fitness. Time will tell if I feel that I'm getting fitter. 😊
My main hack that enabled me to lose 12kg so far has been to have no sweet biscuits (aka cookies) in the house. I can have a cookie at a cafe with a coffee if I feel the need. I allow myself 2 or 3 chocolate bars a week but only buy bars (40g) never blocks. My other hack has been to measure out rice and pasta before cooking to ensure I have smaller serves of those than I used to eat.
I found a lot of success with and was surprised at the difference when I changed my eating window doing IF. I shifted from skipping breakfast to skipping Dinner and that became significantly easier for me and gave me the most energy. I’d wake up, do my morning workout then have a nice big breakfast. Then a smaller lunch to hit my target macros and then close my eating window around 2pm. It was hard on my family during dinners because I was just sitting there without eating anything but as far as my energy needs and weight loss that worked really well.
Mark, I frigging love your videos. So inspirational and down to earth. I used to be 23st in 2009, got down to 13st, got married and have slowly risen to 15st 7lbs. Not a disaster but I’m starting to get a handle on it again, both exercising and more importantly diet. Your vids are really helping me. Keep going!!!
Thanks for the motivation. A lot of us need this type of thing these days. Six years ago, I got into good shape, ran my first half marathon and then continued to run over 1,000 km per year until December of 2021, when I took a break. That break lasted through Christmas and until the end of January when I started training again only to injur my knee skiing and couldn't run for 6 weeks. Of course, my diet also went to hell during this period and my weight can now only be described as "extremely suboptimal". By May, I decided to get back into seriously running and biking again, but I injured myself a second time (this time shoulder separation as a result of a freak bike crash last week). So, now, I'm out for at least two more months. Instead of getting upset, I'm going to take your advice and really focus on the things I can: very strict diet and just walking as much as possible until I heal up. Keep posting, you're a great motivation for a lot of people!
Same here. When I wake up, I don't feel hungry because by stomach is still "asleep" until I feed it anything. That's the easiest way to avoid eating throughout a part of the day. Waking up at 8:00 and not eating until 12:00 takes no effort, but I usually try to push it until 2:00 or 3:00 PM or even 4:00 PM on weekends since I wake up at 11:00-12:00. Knowing how many calories you get to eat is one thing, but being actually able to plan it and stick to it is another pair of boots.
I have been watching you now for a couple of weeks and have found you so helpful, entertaining and motivating. Everything you say makes sense and seems simple. I did my first park run on Saturday and have you to thank for completing it because I kept reminding myself that you have come so far and I can 100% do this too!!
Classic Mark comedy!!! Really timely for me, as I'm 56 and have had to go from riding 1000km a month to ZERO training overnight due to illness and surgery. Mind-set is everything. Keep thinking like an athlete until I can train again.
Mark you have been readily becoming my favorite fitness channel by far on CZcams and now with this video, your dialogue on stress really resonated with me. You say meaningful things that are considerate of each persons sensitivities that makes it really easy to relate to. I really appreciate that. I don't feel put down by your videos, I feel understood and that motivates me to do more but in a healthy and self loving way. Not to mention your humour makes the videos 10x more entertaining even if you're just sitting and talking for 17 minutes. I really appreciate you and the effort, thought and consideration you put into what you say. Please keep doing what you do. I'll continue to support you and watch your videos.
I love your channel. It's so comforting to know you're human and what I'm going through is also part of everyone's process. Looking at where you are now, I feel encouraged to continue my fitness journey.
It almost feels like you tailored this video exactly for me. I have the same issues with rewarding myself with food when I'm happy/did something I deem reward worthy. I also always have issues with taking time off after events and not adjusting my diet to match. Then a couple weeks later I am 5 lbs heavier and feel like shit and don't have the motivation to get back in the gym. I think the best advice was the last one, to tilt things in your favor. I have problems when things aren't tilted in my favor, I feel like I need to get the bad things out of my house... through my stomach. Also, congrats on nearly 100k. I only subscribed at the end of January and you only had about 40k then. Great progress!
"were almost at 100k subscribers, which is crazy" No, what's crazy is that you aren't yet at a million. I loved the advice you gave in this video, even though a lot of it is stuff I already do, it really gave a good perspective on things.
5:45 in energy-matched RCTs, fasting (beyond normal sleeping) shows no additional benefits over straight energy intake restriction; so, unless IF or some other fasting schedule doesn't work for you, no need to force it
'make it easy' (or hard) I think that's totally key. For years we had a huge biscuit barrel sat in the kitchen. Always full of calorie nightmares. One day I got rid and you know what, no-one really complained. It was just too easy to pickup a handful of rich tea whilst the kettle was boiling and everyone did it. I keep all my running gear hanging on the back of the bedroom door so its easy to grab the moment I fancy a run. Everything to help diet and exercise is EASY and it helps a lot.
i'm doing keto with intermittent fasting myself at the moment. down around 11kg so far. but 100%, if I was eating normally i'd be eating 5x as much pasta at a meal as I do broccoli and cauliflower now. every couple of days I realise I need milk in my coffee in the morning, but apart from that, keeping hydrated is enough to get me to lunchtime.
Totally agree with you on the negative vs positive thing, when I'm smashing my training/diet then I feel like it's okay to just go nuts on food. These strongman 10,000 calorie cheat day vids don't help.
All of these tips are really good. I just have to say I do not keep any treats at the house that will get me off my game. I know myself and I am lazy enough not to go to the store once I get a craving for them. Instead my protein powder and yogurt is always in front of my face so I reach for yogurt with berries or protein shake. Taste amazing, very satisfying good for you and did not throw you off your game one little bit. I will take the extra 200 cal from protein shake or yogurt and berries than a twix bar that just randomly happened to be around the house.
Needed this today. My head's back in training mode at the mo but my diet needs attention. Love the shark analogy, that's me. Once I'm eating there's no stopping me. I can do extremes, (vegan, raw vegan, fasting, intermittent fasting etc) it's moderation I struggle with and especially when in training. It's one or the other, I just wish I could do both at once - I might even reach 'average' then 😄
do we know each other? until i say 'no' and make the effort of peeling a carrot instead of eating a chocolate i just increase in weight and then i'm trying for another 2 months to shed it. I am not trying PAvlok.
I believe that all or nothing approach is common among successful people. It's probably also very common among very unsuccessful people!!!! The secret is getting lucky enough to be able to channel it in the right direction.
A lot of it is knowing yourself. In the last few years I've come to realise that for me, it's just easier if I never eat sugar or bread or pasta or potatoes. I can't do portion control, I can't do cheat days. Some people can, but not me. When I try, things spiral out of control rapidly and I'm binging again. High carb foods are now just something I don't eat. I don't make eye contact with the Toblerones in Tesco. I find that I only need willpower when I'm stressed or anxious. The rest of the time I don't even think about it. Occasionally I still go off the rails but I'm finding I go longer and longer now without relapses - this is something you see in addiction recovery too, relapses can always happen (and may be even more extreme when they do) but the gaps between get longer, which is progress.
I know I've mentioned this on previous videos (and even emailed you) to tell you briefly my story and how I take inspiration from your videos and that I find them motivational. One of the key things for me is sleep and not eating for at least an hour before I go to bed. Also training early in the morning to set my day up right is perfect. It just means if I have a shitty day at work, I can just chill out afterwards instead of FORCING myself out for a run/to the gym
The best way to diet is to just maintain a permanently healthy and consistent consumption of good food. Once you do that you never need ever to focus on any of it again. 😉
This was just a joke really but I’m not sure if anyone noticed. Mark said that someone would dive into the comments and write exactly what I did at 3:35 to be honest I’m the same as Mark I literally can’t control my eating it’s plagued me all my life 😕
@@pacorom correct as I said above it was a joke if you click the time stamp. I’ve never been able to control what o eat. I have disordered eating and is probably why I relate to the way Mark talks about food
Was watching one of your previous videos where you mentioned that you thought you were going to marry an idiot..I laughed so hard that my wife came in and watched it with me. After that, she kept watching with me to the point where she reminded me of the fact that I only eat that bowl of fruit when she puts it in front of me. Yeah...she was right! I recognize a lot of things I still do and have to work on but hey...I'm almost 64 and am still running! I started running ( like you) when I had gained too much weight and really got into it. Ran the 2019 Boston Marathon and plan to ( some day) go beyond that. Thank you for your inspirational videos. Can't believe you don't have more subscribers....
"Feeling better through eating worse" is a very nice way of putting it. My problem is death by a thousand cuts, odd biscuits, sweets, single beer, etc., etc. Very hard to beat because it doesn't really make me unfit as such but it throws up an unsurmountable barrier, on the other side of which is *really fit*. Thank you for reminding me about IF. I did it in the past and found that I actually ate much more healthily because my body clearly had little patience with eating junk when it thought it might be about to starve to death 😁. Time to dust it off again! And I really like your take on sleep as a time-consuming activity that you should invest in.
Mark - thank you for sharing your story and for creating this channel. I've been watching your videos since March, and they are inspiring. I've battled weight issues my whole life. I'm now 47, and over the last few years, have really focused on getting my fitness and general health in order. I ride the spin bike, lift weights, walk 30+ miles a week, and run a little bit (8-12 miles a week). I found your park run videos inspiring, so my wife and I signed up and did our first 5K last month - and I finished in 27:35 - which blew my mind because my training had been at 10:00 per mile pace. But, I took your advice about doing a lot of slow paced running, and then I went for it that day. We did another 5K this morning, and I finished in 26:55 - about 40 seconds quicker! I started the race this morning wondering, "can I get under 27 minutes" - and it happened (and it was about 35 degrees warmer today than the race last month; last month, we raced in snow flurries, today it was 70 degrees (about 2 C I think). Today, I used your advice about setting my watch to show average pace, instead of current pace, it was brilliant advice! So, you've got me thinking of my next 5K and what I need to do to train to get a little quicker. Thank you for the channel, sharing your advice and story, and for motivating us to be above average!
I appreciate your realness. Eating sweets and fatty food is psychological and I appreciate you cutting the nonsense and calling it like it is. Thanks for what you do.
You are absolutely right, where I work there’s some people who are very very negative thinking and like to put they’re doom and gloom thoughts onto other people and today was no different except I could hear what they’re were saying, this then made me feel awful. Sure enough on way home I felt so depressed I bought a box of Dunkin’ donuts and ate the whole lot, now I feel even worse. All that training I’d done is now down the toilet. Great video and some great information in there. 👍👏🏻👏🏻👏🏻👏🏻
Hey Mark, I just wanted to say thanks for videos like these. When I quit smoking I developed a really bad relationship with food, and I've been working on fixing that and actually working out again since I found your channel 5 months ago. I'm a younger guy but much of what you talk about has helped me immensely and I'm in much better shape than I was in January. So thank you for all that you do!
Thanks Mark this really has come at the right time. Really struggling with yo yo dieting, especially during busy periods or when my schedule changes for whatever reason. You’re advice is always genuinely helpful and realistic, congrats on nearly reaching 100k 💪
Lost 7 stone aged 40 and kept it off till pandemic hit. I used gym exercise and fixed diet using myfitness pal. My observation is that any plan is good as long as you have one. The killer for me is spontaneous late night eating. Just substitute doughnuts for cheese, onion and cheese and onion crisp sandwiches. Anyway I'm back where I started (fat) but this vid inspired me to make a plan and stick to it. Really appreciate this channel and its rather blunt but comedic insights.
as I watch this video what I contemplate is how much physical weight I have to release: for the sake of my health and my well-being. the thing is though, I realize that I desperately also hold on to all the excess weight: for safety and for comfort. dear God, please please please, help the weight dissolve off of me, and please help me to no longer have the need to hold on to any of it, for the illusion of safety and protection. I am ready to be permanently, forever released from these shackles...
I have a new addiction. Addiction to your content. Great stuff Mark. Also love your intro and outro music. I find it strangely inspirational (as well as your content, of course)
For me I have only 1 strategy for keeping my diet on track. Send my wife off to her family for a month. When she's home the fridge is full of stuff. When she's gone it's eggs, bacon (1/2 slices), vegetables (broccoli, Chinese broccoli, carrots), cooked Costco chicken.
Marc, there is very little I can say about your videos, other than that they are absolutely bloody fantastic. Man, you inspire me in my own little ‘slow’ journey! You deserve a million subs !!😎
I.F. and Keto totally changed my life. From reversing type II diabetes and lowering my cholesterol so I came off all meds. I find that I can train (1 hour plus either weights or long runs) totally fasted and without feeling hungry, weak or shaky .
So many people have reversed diabetes with proper diet ..... Staggering that that is possible yet the health service still spends millions on people that don't try it!
Thank you for this vid, I love your “use what works for you, but don’t deny science” point of view. That’s helped me the most, follow science but use it as a tool, not as a replacement for what works for me.
What I found beneficial was to eat my sweets 🍭 and candy 🍫 right after a meal. 🥘 This way I can still eat some sweets 🍬 that I enjoy, but I’m already full and will eat less. I also will get more stable blood 🩸 sugar as I don’t start snacking an hour after a meal. I invented this dessert 🍨 strategy after getting diagnosed with inherited diabetes 2. I asked myself what and how did people eat before the fat epidemic? They ate fewer meals. Treats was desserts 🍮. I also found some of the traditional bread spreads and found out that many of them are very low in fat and carbs and high in protein. So I’m eating them. Lost 6 kg so far, but I’m also on ozempic. Don’t know how much is the ozempic, but Ive been working out as I have always done and according to my smart weight I’m losing fat and not muscle. 💪. Usually on ozempic you lose muscle too. Have gone from size XL to now L in two months.
I purposely gained 5 stone to do strongman type training which I increasingly enjoy, just by eating lots and not giving too much thought to macros. currently 17 stone 10lb and 5ft 10in and 56 years old. Hit 2 PBs recently, 250kg deadlift (Romanian ) and 100kg Log press last week. I trained back on Monday this week and haven't trained since because I still ache, probably train tomorrow. I have found ( and its difficult) to leave 2 or 3 or 4 days between workouts which allows my old-ish body more time to recover. Last year got 9 pbs over the year so I'm still improving while doing less workouts, listen to your body. I will drop the weight again but I have some lifting targets I want to get first and mass shifts mass. Love the channel Mark cheers.
I can easily crash into ED mode when I count calories, so I’m trying to focus on eating whole, healthy foods and trusting how my body physically feels. It doesn’t feel good when I eat sugar, even though it tastes good!
Everything you’ve said in this video is so relatable 👍🏾 My method is a mix of counting my macros with a focus on protein intake and little of calorie counting because I run cycle and go to the gym and trying to lose weight and build muscle
I did 16:8 and ate the same amount of food just in less time and over the course of a year lost about 10kg. It definitely works and isn't just about calories in/calories out.
I'm also doing 16:8. Have done so the last few weeks and lost 4kg. I moved my breakfast to lunchtime and started eating more protein at dinner (almost always eggs). Very simple and I think really easy. I'm going to do this permanently. I do drink a cup of coffee and a tea in the mornings to keep hunger away. I consume a non-sugary electrolyte drink if I'm exercising in the morn too (I like the SiS tablets). Super easy! There's a guy called Dr Eric Berg here on YT who has a wealth of knowledge on the subject.
Loving the drawer organisation and definitely a take from the Atomic Habits (James Clear) book that I've just finished and know you've advised previously. Environment design is key, keeping the bad stuff out of sight/reach and the good stuff to hand. Needed this as I've been recovering from a leg fracture, sustained when things were 'going well' and have now focused on making the habit changes for the long term rather than beating myself up for going off track. As always, great video 👍
Waaah needed to see this today! Day 10 of my first attempt at intermittent fasting and no sugar. Really tired today. 11 hr work day. Caved in and had a choc biscuit. Big deal, right? Actually yes it is if sugar is like cocaine to me. Once i have a sniff I can’t stop. No I’ve never tried cocaine but I imagine the addictive qualities are similar to sugar!
Great video as always Mark. You’re my current favourite you tuber! Be good to learn about what you eat to maintain / lose weight whilst training hard for an event. Keep up the good work!
Yup! 80’s Bike vid!! Go on Mark :) Really enjoying your videos, thank you, very inspirational and helpful, especially as a bigger runner working to lose weight.
As simple as what you say is, yes it is difficult. You speak the simple truth as always. I have implemented similar habits but still break the rules. So now I must do more. Thanks again!!! Cheers and have a great vacation.
Love your vids mate. Stress is a massive factor in all matters of life or most people I guess, in different ways. I just started meditating (was going to do it years ago but thought it was a bit woo-woo so kept putting it off). One of the best thing I've done. I feel a lot more chilled and it's only been three mornings of it.
Your comment about "food mode" and sharks made me laugh, but also resonated. For some reason, I don't get the "I'm full" signal until I'm well past satiated, and if I'm eating any kind of bread/starch the signal takes longer...sometimes I feel hungrier *after* the first serving is down my gullet! So I have to consciously plan each meal and not have more...snacking, or "grazing" is the worst thing I can do.
Just happening to me right now. Pre Covid I was 141/2 stone, down from 17 stone. When the gym shut I went up to about 15 1/2 stone. The gym reopened properly in January and this morning I was 14 stone 5lb, whoopee! I’m now on my fourth glass of red thinking I can ease off as I’ve I’ve beaten my target of 14 1/2 stone. I’m dreading stepping on those scales in the morning.
I shouldn't stress out about it too much. You've done well to get the progress you've had and having an occasional day where you're not paying attention to your health isn't the end of the world. Just avoid making it habitual if you can and set yourself a new goal to keep yourself focused 🙂
As always, an informative, funny and easy to relate to video. Having just eaten a, serves 2 packet of pasta, near enough a full garlic bread, 3 chicken strips, pringles and an easter egg I know how easy food spirals. I've eaten it in the knowledge I'm running the Yorkshire 3 Peaks in the morning and I've trained my arse off for it. Keep up the good work 👏👏👏
I like to eat the same meals for breakfast and lunch every day, then control the rest of my caloric intake with dinner depending on whether I need more or less calories because of training. I started it by doing OMAD for a month, then I introduced 50g protein shakes in the morning, an apple for break, a bag of mixed nuts, banana, and a 25g protein yogurt for lunch. Been doing that every day for the last three months with the odd exception on the weekend. Somehow still look forward to everything except the protein shake every day. Doesn’t take any prep time, keeps me in line, and puts all my decision making into a single meal of the day
I intermittent fast virtually everyday. I too have a weakness for junk food, the only way for me is to not have the junk in the house. I eat one big meal a day around 5pm. This way I keep a much tighter control on weight, it allows me to drop weight by increasing activity which is mainly Zwift racing but periods of weight training.
Loving your video’s & content, great to find - lots to catch up on. Perfect as I’m a fellow Uk middle aged 80’s biker bloke, but not yet above average maybe 🤔 Cheers
Love the vids Mark! Your humour is so unique but makes me belly laugh most videos! Would love to see a video on your tattoos, unless explained already? And then x1 on how you balance fitness and the best gear along with finances, looking to upgrade my various bits of running kit, shoes, watch etc so be useful to know how you balance this is all especially as multiple activities now!
That 'keeping the lid on' pun right at the start forecasts a good one. In all seriousness, I will take notes as I am of the opinion that I'm wearing one weighed blanket too many. If my metric to stone conversion is right, I'd love to lose at least one stone FOR GOOD and preferrably a handful of kgs after that.
Going to show the mrs this one just reinforce my point for the last 25 yrs that if it isn't in the cupboard/fridge...... you can't eat it.... it worked for me in my kick boxing days when weight was paramount..... just couldn't get the mrs to sparring sessions....🤣
Another video that I'd give two thumbs up, if that were possible. I can relate just about all of this... except the managing to keep the weight off for any length of time.
I'm 45 seconds in and already laughed twice. "Yes, I am the Tom Cruise of CZcams " 😂 and the way he said "I ate it" 🤣 you are a funny, funny man. Great sense of humor!
"This is my job..I ate it! I ate it!" Too funny mate. A new subscriber but now a loyal watcher. Your delivery is excellent and the information is on point.
That cracked me up too
Love your channel Mark! I take a lot of your advice on board. I’m 63 pounds down from 337 pounds and I’m going to get to 220 by the new year.
Did you make it?
@John O'Brien sadly not but I'm in it for the long haul! I'm taking my time and building up my legs as I'm running a lot more
@John O'Brien sadly not but I'm in it for the long haul! I'm taking my time and building up my legs as I'm running a lot more
@@russomalley6477 how about now? What’s your current weight? Still working out consistently?
@@omgurheadsgone hi mate yeah still chugging away,about 82 pounds down now give or take, it's plateaued a lot of late and my diet hasn't been on point as much as I would like but I've certainly not gained anything! I'm in it for the long haul!
Mark, this is probably the best video I've ever seen on the reality of living long term with not-quite-an-eating-disorder but close to it. Everything you said I have seen in myself. The times where focus is 100% on a goal and then the spiral once that event passes. The constant battle between eating enough but not too much. The constant battle between eating one donut but wanting 6.
The reality of training hard and becoming fatter is something I've struggled with. I often joke that I'm the only person that can run 5 x 10km a week and still put on weight. The fact that you're better off skipping the run and not eating the post-run pizza is very true.
You are articulating the challenges that so many of us face in a clear way, thank you.
No
No
Noreply
I like what You said, I too am on the struggle bus when it comes to my weight. All it has taken in the past is someone to say I look thinner and automatically I ease up on training and eat more because “I can now”
I can't even begin to describe how nice it is to see a fitness youtuber confessing about not being able to say no to certain foods. It reduces my guilt immensely when I eat stuff I shouldn't be eating.
"5 hacks"... and about 1,000 nuggets of wisdom. Finally a no BS, non biased, open minded person on this platform. Thanks!
Nearing 100k... Been with you since about 20k, congratulations!
I'm wondering if you'd ever do a video on your thoughts on zone 2 cardio training (aka Maffetone, low intensity)... I just learned about it and am shocked that you can go faster on long runs and rides by training at low heart rate 80% of the time. Feels unintuitive, but it's backed by science/studies! If you currently mostly train balls to the wall intense, would you consider trying this for a few months and see how it works for you? I thing that would be really interesting to watch.
The actual heart rate zones isn’t the problem with people, the problem is that people go out hard all the time and it tires them out and increases risk of injury. Heart rate is so variable too depending on diet, stress, time of day and other environmental factors so sticking by zone 2 80% of the time can be in fact be counterintuitive. Doing long, slow and steady training (aerobic training) at RPE (rate of perceived effort) is the key to improving fitness. If you’re a cyclist/triathlete then invest in a power meter or because it will give you an honest figure on your aerobic/anaerobic training and will also tell you if you’re going too hard or not hard enough. Most of your training should be at conversation pace e.g. you can chat to your pals about loose women or coronation street easily as if you are sitting in a cafe.
Also anyone who else who is reading this should read the book: Easy interval method by Klaas Lok too 😊
In conclusion to run faster (or cycle etc) you need to train fast; however, not all the time and long steady/slow runs will improve endurance and will help your body to recover. Don’t get bogged down with heart rate training. Rate of perceived effort is more scientifically backed and more consistent than heart rate or if you have the pennies get a power meter for your bike (if you cycle).
It's about developing more mitochondria which comes from lots of low intensity sessions.
Low heart rate training is good because it's sustainable. High intensity brings not much aerobic advantage compared to low intensity while with the later you recover faster, you can do more and longer run/cardio. intense heart rate does not help your heart develops. It goes into panic state all the time in response to the intense load, lower intensity promotes growth. Most people do their low intensity training to hard and their hard training to light.
This has recently worked for me after running parkruns for 7 years and trying everything to get my times down I recently clicked on a video about maffetone training. I have broke my parkrun PB 3 times since I learned of maffetone training. It works
The past couple years I have been doing about 4 HIIT bike workouts per week... (20-30 min, including warmup and cooldown). Since last week I decided to replace 2-3 of them per week with low intensity longer bike rides (zone 2, going by heart rate and Watts). I'm not training for anything, it's just for general fitness. Time will tell if I feel that I'm getting fitter. 😊
My main hack that enabled me to lose 12kg so far has been to have no sweet biscuits (aka cookies) in the house. I can have a cookie at a cafe with a coffee if I feel the need. I allow myself 2 or 3 chocolate bars a week but only buy bars (40g) never blocks. My other hack has been to measure out rice and pasta before cooking to ensure I have smaller serves of those than I used to eat.
I found a lot of success with and was surprised at the difference when I changed my eating window doing IF. I shifted from skipping breakfast to skipping Dinner and that became significantly easier for me and gave me the most energy. I’d wake up, do my morning workout then have a nice big breakfast. Then a smaller lunch to hit my target macros and then close my eating window around 2pm.
It was hard on my family during dinners because I was just sitting there without eating anything but as far as my energy needs and weight loss that worked really well.
On more than one occasion I have had to explain to my family that it is hard for me to sit there while they eat ..... not the other way around 😂
Mark, I frigging love your videos. So inspirational and down to earth. I used to be 23st in 2009, got down to 13st, got married and have slowly risen to 15st 7lbs. Not a disaster but I’m starting to get a handle on it again, both exercising and more importantly diet. Your vids are really helping me. Keep going!!!
Thanks for the motivation. A lot of us need this type of thing these days. Six years ago, I got into good shape, ran my first half marathon and then continued to run over 1,000 km per year until December of 2021, when I took a break. That break lasted through Christmas and until the end of January when I started training again only to injur my knee skiing and couldn't run for 6 weeks. Of course, my diet also went to hell during this period and my weight can now only be described as "extremely suboptimal". By May, I decided to get back into seriously running and biking again, but I injured myself a second time (this time shoulder separation as a result of a freak bike crash last week). So, now, I'm out for at least two more months. Instead of getting upset, I'm going to take your advice and really focus on the things I can: very strict diet and just walking as much as possible until I heal up. Keep posting, you're a great motivation for a lot of people!
Fantastic tips. Just started intermittent fasting after listening to some others and have seen immediate results and it’s much easier than expected.
🙏 🙏 🙏 Thank you!
This is my favorite channel on YT, hands down. So motivating.
Same here. When I wake up, I don't feel hungry because by stomach is still "asleep" until I feed it anything. That's the easiest way to avoid eating throughout a part of the day. Waking up at 8:00 and not eating until 12:00 takes no effort, but I usually try to push it until 2:00 or 3:00 PM or even 4:00 PM on weekends since I wake up at 11:00-12:00.
Knowing how many calories you get to eat is one thing, but being actually able to plan it and stick to it is another pair of boots.
I have been watching you now for a couple of weeks and have found you so helpful, entertaining and motivating. Everything you say makes sense and seems simple. I did my first park run on Saturday and have you to thank for completing it because I kept reminding myself that you have come so far and I can 100% do this too!!
Classic Mark comedy!!! Really timely for me, as I'm 56 and have had to go from riding 1000km a month to ZERO training overnight due to illness and surgery. Mind-set is everything. Keep thinking like an athlete until I can train again.
Mark you have been readily becoming my favorite fitness channel by far on CZcams and now with this video, your dialogue on stress really resonated with me. You say meaningful things that are considerate of each persons sensitivities that makes it really easy to relate to. I really appreciate that. I don't feel put down by your videos, I feel understood and that motivates me to do more but in a healthy and self loving way. Not to mention your humour makes the videos 10x more entertaining even if you're just sitting and talking for 17 minutes. I really appreciate you and the effort, thought and consideration you put into what you say. Please keep doing what you do. I'll continue to support you and watch your videos.
I love your channel. It's so comforting to know you're human and what I'm going through is also part of everyone's process. Looking at where you are now, I feel encouraged to continue my fitness journey.
It almost feels like you tailored this video exactly for me. I have the same issues with rewarding myself with food when I'm happy/did something I deem reward worthy. I also always have issues with taking time off after events and not adjusting my diet to match. Then a couple weeks later I am 5 lbs heavier and feel like shit and don't have the motivation to get back in the gym. I think the best advice was the last one, to tilt things in your favor. I have problems when things aren't tilted in my favor, I feel like I need to get the bad things out of my house... through my stomach.
Also, congrats on nearly 100k. I only subscribed at the end of January and you only had about 40k then. Great progress!
"were almost at 100k subscribers, which is crazy"
No, what's crazy is that you aren't yet at a million. I loved the advice you gave in this video, even though a lot of it is stuff I already do, it really gave a good perspective on things.
I remember being pretty excited at 1000 subs 😂
Disciplined diet is harder than the training itself. I have no problem running and working out but all the training just makes me need to eat more.
5:45 in energy-matched RCTs, fasting (beyond normal sleeping) shows no additional benefits over straight energy intake restriction; so, unless IF or some other fasting schedule doesn't work for you, no need to force it
'make it easy' (or hard) I think that's totally key. For years we had a huge biscuit barrel sat in the kitchen. Always full of calorie nightmares. One day I got rid and you know what, no-one really complained. It was just too easy to pickup a handful of rich tea whilst the kettle was boiling and everyone did it. I keep all my running gear hanging on the back of the bedroom door so its easy to grab the moment I fancy a run. Everything to help diet and exercise is EASY and it helps a lot.
Ran my first mile in 6 years this morning. Holy cow, I feel like I’m walking in quick sand, but in a good way?
Ey congratulations Thomas 🎉 it only gets better:)
Or in metric, 3 years 38 week km pace 😀
Well done Thomas 👍🏻💪🏻
Well done now you can have a donut
you already lost
Wow, almost 100k already - I thought it was only few weeks ago I was watching you test your wahoo bike for the first time. Well done, you deserve it 👏
This is my struggle!! Every time I go for a run, I come home and turn into Homer Simpson. Mmmmm ... dooonuuuts!!
i'm doing keto with intermittent fasting myself at the moment. down around 11kg so far. but 100%, if I was eating normally i'd be eating 5x as much pasta at a meal as I do broccoli and cauliflower now. every couple of days I realise I need milk in my coffee in the morning, but apart from that, keeping hydrated is enough to get me to lunchtime.
Totally agree with you on the negative vs positive thing, when I'm smashing my training/diet then I feel like it's okay to just go nuts on food. These strongman 10,000 calorie cheat day vids don't help.
All of these tips are really good. I just have to say I do not keep any treats at the house that will get me off my game. I know myself and I am lazy enough not to go to the store once I get a craving for them. Instead my protein powder and yogurt is always in front of my face so I reach for yogurt with berries or protein shake. Taste amazing, very satisfying good for you and did not throw you off your game one little bit. I will take the extra 200 cal from protein shake or yogurt and berries than a twix bar that just randomly happened to be around the house.
Needed this today. My head's back in training mode at the mo but my diet needs attention. Love the shark analogy, that's me. Once I'm eating there's no stopping me. I can do extremes, (vegan, raw vegan, fasting, intermittent fasting etc) it's moderation I struggle with and especially when in training. It's one or the other, I just wish I could do both at once - I might even reach 'average' then 😄
do we know each other? until i say 'no' and make the effort of peeling a carrot instead of eating a chocolate i just increase in weight and then i'm trying for another 2 months to shed it. I am not trying PAvlok.
I believe that all or nothing approach is common among successful people. It's probably also very common among very unsuccessful people!!!! The secret is getting lucky enough to be able to channel it in the right direction.
I'm trying the manta: if you're not hungry enough to eat an apple, then you're not hungry.
It's helping.
A lot of it is knowing yourself. In the last few years I've come to realise that for me, it's just easier if I never eat sugar or bread or pasta or potatoes. I can't do portion control, I can't do cheat days. Some people can, but not me. When I try, things spiral out of control rapidly and I'm binging again. High carb foods are now just something I don't eat. I don't make eye contact with the Toblerones in Tesco. I find that I only need willpower when I'm stressed or anxious. The rest of the time I don't even think about it. Occasionally I still go off the rails but I'm finding I go longer and longer now without relapses - this is something you see in addiction recovery too, relapses can always happen (and may be even more extreme when they do) but the gaps between get longer, which is progress.
@@lesbananes671 Do you have Alan Partrige Toblerone flashbacks too?
One of the best videos I’ve seen on healthy eating, and I’ve seen a *lot*. Especially the last part on temptation. This is just pure gold!
I know I've mentioned this on previous videos (and even emailed you) to tell you briefly my story and how I take inspiration from your videos and that I find them motivational. One of the key things for me is sleep and not eating for at least an hour before I go to bed. Also training early in the morning to set my day up right is perfect. It just means if I have a shitty day at work, I can just chill out afterwards instead of FORCING myself out for a run/to the gym
The best way to diet is to just maintain a permanently healthy and consistent consumption of good food. Once you do that you never need ever to focus on any of it again. 😉
So you're saying, I should do good things? 🤔
Tru, but easier said than done if you come from a fitness / dieting background
This was just a joke really but I’m not sure if anyone noticed. Mark said that someone would dive into the comments and write exactly what I did at 3:35 to be honest I’m the same as Mark I literally can’t control my eating it’s plagued me all my life 😕
@@pacorom correct as I said above it was a joke if you click the time stamp. I’ve never been able to control what o eat. I have disordered eating and is probably why I relate to the way Mark talks about food
@C C 100%
Man I have to get my eating on track. Thanks Mark for sharing this. Great practical insight!
Was watching one of your previous videos where you mentioned that you thought you were going to marry an idiot..I laughed so hard that my wife came in and watched it with me. After that, she kept watching with me to the point where she reminded me of the fact that I only eat that bowl of fruit when she puts it in front of me. Yeah...she was right! I recognize a lot of things I still do and have to work on but hey...I'm almost 64 and am still running! I started running ( like you) when I had gained too much weight and really got into it. Ran the 2019 Boston Marathon and plan to ( some day) go beyond that. Thank you for your inspirational videos. Can't believe you don't have more subscribers....
It’s a great day when your in from work about to get the gym and your having a pre tea and a new mark Lewis videos arrives!!! Cheers Mark! 👍🍰🤘
"Feeling better through eating worse" is a very nice way of putting it. My problem is death by a thousand cuts, odd biscuits, sweets, single beer, etc., etc. Very hard to beat because it doesn't really make me unfit as such but it throws up an unsurmountable barrier, on the other side of which is *really fit*. Thank you for reminding me about IF. I did it in the past and found that I actually ate much more healthily because my body clearly had little patience with eating junk when it thought it might be about to starve to death 😁. Time to dust it off again! And I really like your take on sleep as a time-consuming activity that you should invest in.
Mark - thank you for sharing your story and for creating this channel. I've been watching your videos since March, and they are inspiring. I've battled weight issues my whole life. I'm now 47, and over the last few years, have really focused on getting my fitness and general health in order. I ride the spin bike, lift weights, walk 30+ miles a week, and run a little bit (8-12 miles a week). I found your park run videos inspiring, so my wife and I signed up and did our first 5K last month - and I finished in 27:35 - which blew my mind because my training had been at 10:00 per mile pace. But, I took your advice about doing a lot of slow paced running, and then I went for it that day. We did another 5K this morning, and I finished in 26:55 - about 40 seconds quicker! I started the race this morning wondering, "can I get under 27 minutes" - and it happened (and it was about 35 degrees warmer today than the race last month; last month, we raced in snow flurries, today it was 70 degrees (about 2 C I think). Today, I used your advice about setting my watch to show average pace, instead of current pace, it was brilliant advice! So, you've got me thinking of my next 5K and what I need to do to train to get a little quicker. Thank you for the channel, sharing your advice and story, and for motivating us to be above average!
Nice times for your first go at it! You can’t underestimate the value of training slow to run fast 👍🏼
Getting close to 100k subscribers Mark!!! Im glad to have been one of the earlier subscribers - fav is Zwift vids for me!
Thank you for being so clear on the willpower issue, that’s a massive challenge for me
I appreciate your realness. Eating sweets and fatty food is psychological and I appreciate you cutting the nonsense and calling it like it is. Thanks for what you do.
Exactly what I needed today. Training hard and eating right, until this weekend. Today, getting my head back in the game. Thanks.
You are absolutely right, where I work there’s some people who are very very negative thinking and like to put they’re doom and gloom thoughts onto other people and today was no different except I could hear what they’re were saying, this then made me feel awful. Sure enough on way home I felt so depressed I bought a box of Dunkin’ donuts and ate the whole lot, now I feel even worse. All that training I’d done is now down the toilet. Great video and some great information in there. 👍👏🏻👏🏻👏🏻👏🏻
Brilliant thanks mate, love the top gun references. Humour balanced with some good inspiring information. Cheers 👍🏻
Hey Mark, I just wanted to say thanks for videos like these. When I quit smoking I developed a really bad relationship with food, and I've been working on fixing that and actually working out again since I found your channel 5 months ago. I'm a younger guy but much of what you talk about has helped me immensely and I'm in much better shape than I was in January. So thank you for all that you do!
Thanks Mark this really has come at the right time. Really struggling with yo yo dieting, especially during busy periods or when my schedule changes for whatever reason. You’re advice is always genuinely helpful and realistic, congrats on nearly reaching 100k 💪
Lost 7 stone aged 40 and kept it off till pandemic hit. I used gym exercise and fixed diet using myfitness pal. My observation is that any plan is good as long as you have one. The killer for me is spontaneous late night eating. Just substitute doughnuts for cheese, onion and cheese and onion crisp sandwiches.
Anyway I'm back where I started (fat) but this vid inspired me to make a plan and stick to it. Really appreciate this channel and its rather blunt but comedic insights.
as I watch this video what I contemplate
is how much physical weight I have to release:
for the sake of my health and my well-being.
the thing is though, I realize that I desperately also
hold on to all the excess weight:
for safety and for comfort.
dear God, please please please,
help the weight dissolve off of me,
and please help me to no longer have the need
to hold on to any of it, for the illusion
of safety and protection. I am ready
to be permanently, forever released
from these shackles...
I have a new addiction. Addiction to your content. Great stuff Mark. Also love your intro and outro music. I find it strangely inspirational (as well as your content, of course)
Hilarious right from the start. Couldn’t stop laughing for literally 60 seconds!
"we are now consuming food mode"
Save me from myself 😂😂😂
For me I have only 1 strategy for keeping my diet on track. Send my wife off to her family for a month. When she's home the fridge is full of stuff. When she's gone it's eggs, bacon (1/2 slices), vegetables (broccoli, Chinese broccoli, carrots), cooked Costco chicken.
Marc, there is very little I can say about your videos, other than that they are absolutely bloody fantastic. Man, you inspire me in my own little ‘slow’ journey!
You deserve a million subs !!😎
I.F. and Keto totally changed my life. From reversing type II diabetes and lowering my cholesterol so I came off all meds. I find that I can train (1 hour plus either weights or long runs) totally fasted and without feeling hungry, weak or shaky .
So many people have reversed diabetes with proper diet ..... Staggering that that is possible yet the health service still spends millions on people that don't try it!
@@MarkLewisfitness even my GP asked how I'd managed it !
@@CalmingAnxiety Yep - a lot of GP's seem to regard it as a miracle - but I hear about it ALL the time in the fitness world. 100% doable.
Wasn’t expecting to see my Intermittent Fasting infographic in here! Love the videos Mark 👍
Dude that opening was gold!
I'm glad you chose Turkey (where I am from :)) as holiday destination :) I hope you had a good time there. Greetings :)
Thank you for this vid, I love your “use what works for you, but don’t deny science” point of view. That’s helped me the most, follow science but use it as a tool, not as a replacement for what works for me.
Is that the same science that brought us the food Pyramide 🤔
Great advice , ive now watched several of your videos and they have given me so much good information
What I found beneficial was to eat my sweets 🍭 and candy 🍫 right after a meal. 🥘 This way I can still eat some sweets 🍬 that I enjoy, but I’m already full and will eat less. I also will get more stable blood 🩸 sugar as I don’t start snacking an hour after a meal. I invented this dessert 🍨 strategy after getting diagnosed with inherited diabetes 2. I asked myself what and how did people eat before the fat epidemic? They ate fewer meals. Treats was desserts 🍮. I also found some of the traditional bread spreads and found out that many of them are very low in fat and carbs and high in protein. So I’m eating them. Lost 6 kg so far, but I’m also on ozempic. Don’t know how much is the ozempic, but Ive been working out as I have always done and according to my smart weight I’m losing fat and not muscle. 💪. Usually on ozempic you lose muscle too. Have gone from size XL to now L in two months.
I purposely gained 5 stone to do strongman type training which I increasingly enjoy, just by eating lots and not giving too much thought to macros. currently 17 stone 10lb and 5ft 10in and 56 years old. Hit 2 PBs recently, 250kg deadlift (Romanian ) and 100kg Log press last week. I trained back on Monday this week and haven't trained since because I still ache, probably train tomorrow. I have found ( and its difficult) to leave 2 or 3 or 4 days between workouts which allows my old-ish body more time to recover. Last year got 9 pbs over the year so I'm still improving while doing less workouts, listen to your body. I will drop the weight again but I have some lifting targets I want to get first and mass shifts mass. Love the channel Mark cheers.
Some serious weights 💪👍🏼
Good content. Not patronising, condescending, just simple methods that anyone can implement.
I can easily crash into ED mode when I count calories, so I’m trying to focus on eating whole, healthy foods and trusting how my body physically feels. It doesn’t feel good when I eat sugar, even though it tastes good!
Everything you’ve said in this video is so relatable 👍🏾
My method is a mix of counting my macros with a focus on protein intake and little of calorie counting because I run cycle and go to the gym and trying to lose weight and build muscle
I did 16:8 and ate the same amount of food just in less time and over the course of a year lost about 10kg. It definitely works and isn't just about calories in/calories out.
I agree but if you say that, a lot of people get very agitated 😂
@@MarkLewisfitness the key is to doing it for more than 3 days!
I'm also doing 16:8. Have done so the last few weeks and lost 4kg. I moved my breakfast to lunchtime and started eating more protein at dinner (almost always eggs). Very simple and I think really easy. I'm going to do this permanently. I do drink a cup of coffee and a tea in the mornings to keep hunger away. I consume a non-sugary electrolyte drink if I'm exercising in the morn too (I like the SiS tablets). Super easy! There's a guy called Dr Eric Berg here on YT who has a wealth of knowledge on the subject.
I laughed so hard at that intro! Another great video. ❤
Mark you’re a gem man! The donut Tom cruise gag was hilarious.
Loving the drawer organisation and definitely a take from the Atomic Habits (James Clear) book that I've just finished and know you've advised previously. Environment design is key, keeping the bad stuff out of sight/reach and the good stuff to hand.
Needed this as I've been recovering from a leg fracture, sustained when things were 'going well' and have now focused on making the habit changes for the long term rather than beating myself up for going off track.
As always, great video 👍
the “- i ate it, i ate it” made me laugh out loud, definitely subscribing! (the rest of the video was incredibly useful too!)
Waaah needed to see this today! Day 10 of my first attempt at intermittent fasting and no sugar. Really tired today. 11 hr work day. Caved in and had a choc biscuit. Big deal, right? Actually yes it is if sugar is like cocaine to me. Once i have a sniff I can’t stop. No I’ve never tried cocaine but I imagine the addictive qualities are similar to sugar!
Straightforward, to the point, and super helpful
Great video as always Mark. You’re my current favourite you tuber!
Be good to learn about what you eat to maintain / lose weight whilst training hard for an event. Keep up the good work!
Yup! 80’s Bike vid!! Go on Mark :) Really enjoying your videos, thank you, very inspirational and helpful, especially as a bigger runner working to lose weight.
Very good points about fasting and hanging ones hat on more than numbers
As simple as what you say is, yes it is difficult. You speak the simple truth as always. I have implemented similar habits but still break the rules. So now I must do more. Thanks again!!! Cheers and have a great vacation.
Love your vids mate. Stress is a massive factor in all matters of life or most people I guess, in different ways. I just started meditating (was going to do it years ago but thought it was a bit woo-woo so kept putting it off). One of the best thing I've done. I feel a lot more chilled and it's only been three mornings of it.
Your comment about "food mode" and sharks made me laugh, but also resonated. For some reason, I don't get the "I'm full" signal until I'm well past satiated, and if I'm eating any kind of bread/starch the signal takes longer...sometimes I feel hungrier *after* the first serving is down my gullet! So I have to consciously plan each meal and not have more...snacking, or "grazing" is the worst thing I can do.
Just happening to me right now. Pre Covid I was 141/2 stone, down from 17 stone. When the gym shut I went up to about 15 1/2 stone. The gym reopened properly in January and this morning I was 14 stone 5lb, whoopee! I’m now on my fourth glass of red thinking I can ease off as I’ve I’ve beaten my target of 14 1/2 stone.
I’m dreading stepping on those scales in the morning.
I shouldn't stress out about it too much.
You've done well to get the progress you've had and having an occasional day where you're not paying attention to your health isn't the end of the world.
Just avoid making it habitual if you can and set yourself a new goal to keep yourself focused 🙂
As always, an informative, funny and easy to relate to video. Having just eaten a, serves 2 packet of pasta, near enough a full garlic bread, 3 chicken strips, pringles and an easter egg I know how easy food spirals. I've eaten it in the knowledge I'm running the Yorkshire 3 Peaks in the morning and I've trained my arse off for it. Keep up the good work 👏👏👏
Ha! This is the video I needed right now. Absolutely in need to monitoring my calorie intake.
You are smashing the content
Agree! All the basics......... Healthy, simple habits and routines & enough sleep, & quality meals well timed, & effective stress management, & sustainable and balanced exercise, & solid and uplifting relationships
Keep going!
Really needed this right now, cheers Mark!
I appreciate your honesty - great content
I like to eat the same meals for breakfast and lunch every day, then control the rest of my caloric intake with dinner depending on whether I need more or less calories because of training.
I started it by doing OMAD for a month, then I introduced 50g protein shakes in the morning, an apple for break, a bag of mixed nuts, banana, and a 25g protein yogurt for lunch. Been doing that every day for the last three months with the odd exception on the weekend. Somehow still look forward to everything except the protein shake every day.
Doesn’t take any prep time, keeps me in line, and puts all my decision making into a single meal of the day
Yeah, I also like to keep a couple of meals a day just the same. Plenty of variety in my evening meal that Jenna cooks.
Quality content as always Mark. The size of that plant is giving me Day of the Triffids flashbacks though!
I intermittent fast virtually everyday. I too have a weakness for junk food, the only way for me is to not have the junk in the house. I eat one big meal a day around 5pm. This way I keep a much tighter control on weight, it allows me to drop weight by increasing activity which is mainly Zwift racing but periods of weight training.
I am the same but I eat about 8-9am as I sleep better on an empty stomach.
Loving your video’s & content, great to find - lots to catch up on.
Perfect as I’m a fellow Uk middle aged 80’s biker bloke, but not yet above average maybe 🤔 Cheers
The 'i ate it!' line... 😂😂
This is all so interesting. I’m just beginning to learn.
I knew you eat it! Made me laugh out loud’ brilliant!
Great video and brilliant humour! Very helpful!
This was a very succinct and honest breakdown. Many thanks.
Great video, just what I needed sat on holiday.
"I just remind myself that statistically not many people die of starvation between sunrise and lunch" 🤣🤣🤣
Love the vids Mark! Your humour is so unique but makes me belly laugh most videos! Would love to see a video on your tattoos, unless explained already? And then x1 on how you balance fitness and the best gear along with finances, looking to upgrade my various bits of running kit, shoes, watch etc so be useful to know how you balance this is all especially as multiple activities now!
I always thought a tattoo video was a bit self-indulgent so I would wait until 100 K subs ..... So expect it in the next few weeks!
That 'keeping the lid on' pun right at the start forecasts a good one. In all seriousness, I will take notes as I am of the opinion that I'm wearing one weighed blanket too many. If my metric to stone conversion is right, I'd love to lose at least one stone FOR GOOD and preferrably a handful of kgs after that.
Going to show the mrs this one just reinforce my point for the last 25 yrs that if it isn't in the cupboard/fridge...... you can't eat it.... it worked for me in my kick boxing days when weight was paramount..... just couldn't get the mrs to sparring sessions....🤣
Another video that I'd give two thumbs up, if that were possible. I can relate just about all of this... except the managing to keep the weight off for any length of time.
I love your work. Funny smart and terrific down to earth advice. I want you as my gym buddy.
Hahaha, your intros are excellent Mark, the comedic elements in the videos are always spot on! 😂👍
Start with a laugh, the rest will follow 🤣