No Calorie Deficit Fat Loss | Diet Not Needed
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- čas přidán 8. 04. 2024
- Lose body fat without changing your diet, no need to track your calories, and see improvements without worrying about your food. Does this sound too good to be true. I was able to lose body fat without tracking my diet so let me explain how you can do this.
How much calorie deficit to lose fat? What if I told you that keeping your diet the same you could lose body fat, through chaining one simple thing.
Do you have a goal that you are not meeting? Then let's talk about the options.
Make this one simple change and get fat loss moving!
No Calorie Deficit Needed For Fat Loss.
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Love your videos and your amazing advises. I dearly appreciate you.. How do I find the right speed and the inclined to burn fat?
Is there any formula that I can use?
thank you and following!!
I love how you tell people to get up and do cardio. I do mostly cardio in zone 2. I lift 2x a week. I’m down 50. By end of day Tuesday I have my 150 minutes recommended. Weds through sat I do at least 30 minutes a day of cardio. This changed my life. I do keep my calories around 1800-2k. Down to 290 from 340. Goal is 215.
wasn't always the case, it's been a complete game changer for me both physically and mentally!
congrats
@@PaulRevelia is it recommended to do it in an empty stomach?
Congratulations on your success! Very inspiring story of consistency. Keep Doin' It. Dev Glover, Atlanta
without tracking calories, we can make a huge change to our physique through one adjustment. I didn't believe it until I did it!
Walking on the treadmill while watching this right now 3.2 mph 10% incline and been doing it for over a year now at home. Thanks to you :) down from 213 to 158 💪🏽
How many mins? How long it take?
How long do you do each day?
@@brianwagner5008 depending on my other activities I plan for the day I can do as little as 30m but usually I do an hour and watch CZcams or something.
@@LynxGhxstusually an hour but sometimes as little as 30m based on previous or same day activity. Along with some calorie deficit (you don’t need calorie deficit but it sure helps) the weight start coming off nicely, about 2+ pounds a week.
@@brianwagner5008no less than 30m but usually an hour 4-6 times a week. Just watch something and stop checking the time for awhile and It seems like you are done in no time
Cardio is honestly key to losing fat. What you're saying is correct. Doing even just 30 minutes of cardio daily will drastically start showing results. When I was heavier than I am now, and wanted to make that life style change I only did cardio. And let me tell you it worked. I lost a lot of body fat, and was feeling great. About 2 years ago is when I started getting into weight lifting, and I love it. Fitness isn't a hobby it's a life style change. Once you do it, you essentially do it for life. Even if you get injured, you recover, and go back to training. You only stop once you physically aren't able to do it anymore.
“There is nothing worse than saying you want something repeatedly & not make the adjustment “… going to frame this statement to motivate myself daily ❤❤❤
The whole video was filled with golden nuggets, but that last part is just great advice. So simple, yet so hard to implement every single day again. Thanks a lot for this video Paul!
This real life video is the most authentic video I have seen you do. What you say is so true and on point. I'm 60 and making changes in my life. Thank you for the encouragement. I am going to look into the challenge you mentioned.
That is so true! LISS reduces hunger! All those people saying exercise increases hunger are exercising too intensely, and for too short a time.
Coach- this is seriously one of your best vids. It convinced me to finally order a treadmill for home. I get in and out of the gym in about 45 minutes, but I never spend an extra 45 minutes for cardio. I work from home , so it will be so much easier to get more good steps in. I track my food, but definitely want to get leaner. This is the fix. Good one!
I always thumbs up this channel the very start.
Paul always gives the very best of advice,it works!
I can confirm this to be extremely accurate. Moved from an extremely sporty lifestyle in youth (six hours competitive training five days a week on average) to a "desk lifestyle". Buying a treadmill was the best thing I did for my body by a long shot. Results come slowly, but steadily, so just be patient and stick with it.
Wow!!! This video really hit me. I recently invested in a treadmill and I’m about to put it together this weekend. After seeing this video, I just got even more excited and looking forward to put it together this weekend. I just happened to stumble on your channel and have instantly become a fan. Thanks for all the help and what you do. Keep these videos coming 👍🏼
Yessir! My boss let me setup a gym at work so i now go in early and get it done! Treadmill ruck walk with my sweet spot being incline 6 and speed 2.8! Its been a game changer!
Great simple advice Paul, walking for me is the golden key. 10K+ steps/day- more on weekends if i am in the yard working. I weight train 2-3 times per week nothing to crazy, just focus on all major body parts, chest, back, arms, shoulders and legs. 52 y/o and look and feel better than most of my colleagues. keep the diet simple and clean during the week, then on the weekends- enjoy life. life is too short to be extreme in any direction unless if you are in competitions, but give it time it will lose its luster. simple and basic is the way I like it.
Thank you for sharing this information. I appreciate your candor, honesty and sensitivity as you explain the details. You were thorough and genuine. I think you may have cracked the code for me. Starting today by increasing my light exercise throughout the day.
I love how all his content is so relatable to everyone. No over reaching, no obsurd claims, no unrealistic demands. Keep it simple stupid. The results will come.
Can't wait for the next Transformation Challenge! I'm definitely signing up for my first time. I kinda started mine on March 1st via a bet with a friend (lol), but I will have plenty to try to lose even when the next one starts.
Hey Paul, love your content! My job is pretty sedentary and I'm very active so find it pretty frustrating being stuck at my desk. I bought a walking pad at the start of the year which is helping me to get atleast 15,000 steps each day. If you don't already have one paired with a rising desk so you can stand I highly recommend!
I got one of those under the desk treadmills since I work from home. It’s been easy now to get 10k steps per day. I guess now I just have to keep at it. Thanks for the insight Paul!
This spoke volumes into where I am in my weight loss journey right now. It's like this video was meant for me. I'm 40yrs old, 5'4 & 173lbs. That's the heaviest I've ever been. I'm also the least active that I've been in a while especially since I stopped practicing kickboxing which I had done for 5 years straight 4-5 days a week during which I was the strongest and fittest that I've ever been. Unfortunately after Covid and a significant price increase from my dojo I couldn't afford to attend anymore. The problem is, I went from a high active lifestyle via kickboxing to absolutely nothing and now here I am. I'm now making small steps to move daily for 30-60 mins a day and at least achieve 10000 steps or more a day. Between treadmill walks, outdoor walks on my lunch break at work I'm 1 week in and already sleeping better. Hopefully I can continue this.
Thanks for your awesome video.
I love this channel !!!!! so informative - I found several walking videos at home on youtube for 1hr :30 min def can make that cardio hitting my 10K steps down 9 lbs . Trying this method. Im in nyc so i dont have much space but will make it work just keep stepping in place with good music. I have a gym 5 min away so I cant complain.
Thank you Paul.
You are AWESOME.
thank you every word is completely true! I will add on an extra hour walking on the incline!
Bought a walking pad which is cheaper than a regular treadmill and easier to move around it does the basics. Great hack thanks again
I like this advice and a lot of what you said in here. I’m 44, have exercised ALL my life, eat healthy, and am still not getting the results I want. I had to be real with myself and am changing a couple of things. I’ve noticed a difference in just a week and will incorporate even more walking.
Go carnivore for 30 days
Yes! Having something at home is a HUGE benefit! Gyms in my area of the world are outrageously expensive or inconveniently located. For me, I make use of the environment. I climb the stairwell of my 16-story building about 7 times as part of my cardio.
Wow that's great work out.
my job is sedentary. I’m a visiting nurse so I sit in the car a lot and I then have to sit in front of my laptop for a couple hours after work. I was struggling with getting enough movement in, but I took one of your suggestions and I bought a desk treadmill. within the first two weeks I finally dropped 3 lbs below my plateau weight. it feels like absolute magic and I feel so productive being able to chart and walk at the same time.! I have more energy and too much to my surprise my appetite has decreased. Instead of grabbing a snack while I chart, I just walk.
I dumped alcohol a little over a month ago after “several” lite beers a day. Dropped a bunch of empty calories and kept the nutrition on point. It makes a difference. Getting leaner faster.
Same here. Down 10 pounds in 3 weeks. Night and day difference between being in a caloric defict. Keep it up!
I need to do this.
Your flamethrower video is a great model for what many of us do, myself included, as we focus great energy on doing the minimally-effective efforts (rifle) and don't focus on the primary method of success (flamethrower).
Getting a walking treadmill definitely has been a game changer for me, gets me 5-10k extra steps easily while working or editing videos 📸🔥😊 Always a great start to the day! Preferred over running for sure 🚶♂️
Thanks again Paul, I started lifting in 1977 giant appetite my whole life but around late 90's l gave birth to two love handles and lifting 6 days a week heavy just made me look like a fire hydrant (5-8") decided too start walking 6 days a week up to about 6 miles now. I just train chest and back hard two days a wee now. I love bodybuilding but if i had to pick one it's walking.
Prophysique podcast is my favorite. You have such an amazing team. Thank you for all your effort and content.😊
Glad you enjoy it!
I appreciate your pep talks!!
Love your channel Paul. At 51 my goal is to get to 18% body fat. 25% in Jan and am down to about 20% now. Almost there. Thank you
How do you measure how much body fat you have?
Paul has always been a believer in the treadmill 👍🙏he has several videos on low intensity cardio with high incline settings 👍it works 🙌🏾
This was a very useful video for just about any human, bodybuilder, or average schmo.
The body’s preferred source of fuel during low intensity vs high intensity workouts, and our resilient metabolism into our 70s are two things I learned in this videos.
Finally a CZcams who tells people to do cardio
I have been testing things for year I only wish I had learned this in my 20's and not my 40's.
A Peloton bike is pretty awesome. I love the large iPad screen to watch movies or sports. Before I even notice, an hour flew by
I’m 46, used to be 320 lbs, I have maintained 175 lbs for years now and I still make diet mistakes, I do cardio everyday, I do elliptical and stationary bike everyday and I add a jog with that 2-3 times a week and I absolutely don’t eat fast food or many preservatives, mostly Whole Foods, I do make mistakes with bread and donuts sometimes but I don’t make it the end of the world, I just continue daily with my cardio and never quit, I don’t even need the cardio anymore, now I just do it daily because it’s a lifestyle and intense cardio gets rid of brain fog for me
Great video Paul. Recently got a walking pad for sub $200, great alternative to a full treadmill
Appreciate your steady handed & consistent guidance. As "simple" as it sounds, consistent walking has been a game changer for me. Cheers 🤘(btw I'm 51)
Absolutely!
Easy, practical, and achievable for most people. Excellent advice. Thank you.
Yes I wish i knew this many years ago!
Sir, thank you. ❤ About to get on my treadmill to finish off these steps.
You got this!
This is exactly the video I needed to get me over the line to order an incline treadmill. Seriously, great content.
Great to hear!
I needed to hear this....i love ro walk and i have access to a treadmill so i have NO EXCUSES!
Paul, thank you! Tbh, I didn't know about the fat and carb study with what the body uses as fuel depending on the intensity of cardio. I am between buying an Assault bike or an incline treadmill. So, I just want something that is practical and efficient with my time while at home. Only need about another 5 - 10 lbs to be summer ready, and I'm sure this can help plenty more as I already work out 4x a week, 14k steps daily, and tracking food at the moment. Maybe I should consider the next contest 😅
I am convinced..:convinced I say, that CZcams (and other social media apps) not only listen to our conversations, they also listen’ to our thoughts, anticipate our needs and boom..algorithm places the exact video we ‘needed’ on our feed. Crazy.
Okaaay that was my long winded way of saying that I was literally thinking this as I DROVE from the gym this morning. Lol
I have a Keiser M3i bike and my goodness..game changing. Yes it is cardio (and strength even) depending on the workout (I do Les Mills RPM and sprint). BUT sometimes I need some treadmill action. Nice long walk at varying inclines.
It was raining today…traffic and all that. I could have had a workout during that time. THANK YOU. This video is timely and has helped me justify a treadmill purchase.
As James Clear says, creating systems en route to habits that stick.
Having a treadmill at home is a system! I’m already salivating at the thought of a 5am ‘hike’ with zero drive time…not to mention dealing with other people in the gym.
Thank you!! 😊
appreciate all the feedback!
A treadmill requires space and isn't cheap, so I bought a rebounder (mini trampoline with bungee cords (not spring coils)). I'm jumping (for joy) while watching. You inspire us mere mortals to just move it move it!
Excuses, there are lightweith treadmills for $200 on amazon
Excellent points
This is definitely true. I used to run 5 miles almost every day. I was never worried about calories then. I’d burn it off running and gym anyway.
I’ve been walking for an hour a day since February and I’ve slowly added to the incline and speed as needed. It’s only 1.0 more on incline and .3 increase on speed so far and that was last week. I haven’t went over a 5 incline or 2.5 speed yet.
I haven’t had to adjust my calories any lower then 2400 and consistently have been losing about 2lb a week. I’ve lost 24lb since January over all by following the advise here/that I got last year from one of your coaches
I have a treadmill at my house although it's definitely not the preferred method for me. From years of sports and military service my knees are not great. I recently bought a punching bag and not only is it really fun to learn how to box but it also makes for great cardio and you can set your own pace
This is the best advice possible. For one year,walk for one hour a day and eat less food. Done.
The hardest part, for me included, is being persistent and consistent with LISS. The need for variety kicks in, and the impatience kicks in. I will invariably be two steps forward and 1.5 steps back.
Just found your channel, really wish I would have found you sooner, this is great motivating information!
Great info! Thank you Paul 😊
Very true….I can testify…done walking for one year and wow, if I don’t count calories, I maintain my weight, if I track macros, I loose….best kept secret 😊
I just got a walking treadmill. I also have a under desk elliptical. They make getting steps in so much easier!
Awesome
haha, this is so me!!! and bonus we just got a treadmill from a friend! Thanks for the tips... Subscribed :)
I started low calorie diet with meats and green veggies mostly. 4 days in and walking at least 5 miles everyday. I even hiked 12 miles once. Lifting weights for the last two years so I am pretty strong. The scale shows 9 pounds lost but how much is water I don't know. I am 60 years old 6'1" starting weight 275 pounds. Using Keto sticks and I started showing after just one day in. Listening to you and really enjoying the walking.
Super encouraging coaching!!!; out metabolism does not.change as much as our senditary lifestyle changes. Nice.
truth!
I don't have a treadmill but I do follow indoor walking workouts a few times a day...The morning walk is longer (about 45 mins to an hour) and I'll get in two more indoor walks (about 15-20 mins) sometime throughout the day. I am trying to strength train twice a week so hopefully I can stick with it 😊!
Best video I’ve seen for a while!
Brilliant Brilliant advise coach
Can totally identify with this. I have lost 20+ pounds in two months. My body is incredibly resistant to dropping weight though and despite extra weight, I was in very good shape regularly rollerblading 15 miles or so in about an hour last summer. I don't have a treadmill and I started in the winter in Montreal so I didn't want to go out to do cardio. I run and walk a loop around my dining room kitchen area for about 8-9 miles a day. Even with very restricted calories, this was necessary to get an adequate deficit. It was hard at first but now I have adapted and actually watch TV (imperfectly) while doing the loop and it's a game changer to have that extra cardio on tap, so to speak. I'm also getting crazy in shape since I'm 64 and just today ran about 5.5 miles (estimated, but pretty close) in less than 40 minutes. So I can vouch for the approach. Also, knowing what you put in and having it so close to hand makes you more careful about what you put in your mouth. Cheers.
One of the Most important Videos in Fitness thanks 🙏
My pleasure
Wow, this helps a lot! Thank you
Subscribed! Thanks Paul for the great content
Awesome, thank you!
Make the cardio fun. Valuable content. Good job. I appreciate
Thank you! Will do!
Going to start today. Always been skinny but the Mid section has always been an issue 😊
It’s never too early or too late to work on a better you.
You are right. I just got me a treadmill and I’ve been getting my 10,000+ steps.
well done!
Nice. May I please ask the brand/model you purchased? I’m looking to purchase one asap, too. Here is to health! 🙏
@@justjoy8355precor
@@justjoy8355 I got a simple HCCSPORT brand from Amazon. I don’t love it completely but I get my steps in and it definitely beats driving to the gym for my steps.
@@justjoy8355Dick’s has a Sole F80 and F85 For I believe slightly over a grand (its been a while since I checked). I have one that I purchased 8 or 9 years ago that I use 5-6 times a week for up to an hour at a time. Just an opinion; well worth the $$. As a testament to the machines durability, I’m 5’10 and 260 lbs (a bodybuilder for 48 years 😊). Good luck!
It helps to have someone to talk to while walking for me be it on the phone or in person. I enjoy walking outside much more than a treadmill, I especially like walking when going to new places. I like to get in my walking without thinking about getting in my walking.
That is a really excellent suggestion on getting something for the house. I had a treadmill when I lived in the north and just never bought another when we moved south years ago because we lived in an area for years that I loved walking in, then we had to move again for work, and that wasn't the case.
I'm strongly considering getting another one as going to the gym and then starting is daunting some mornings. I do it but it is an effort. In the morning, I'm fresh, and ready to get things done. I know I would use the treadmill first thing in the morning.
Thanks for the suggestion on speed and incline. I'm normally walking at 3-3.2 mph and do a lesser incline currently or I go out on the trail where the incline is built in. I was walking a higher incline and it bothered me to do it everyday. I may have been walking a bit too high on the incline though it was up to an 8 incline at one point everyday. Thanks for sharing your wisdom! I'm going to give the lower speed and more moderate incline a go. And do some research on a treadmill. I had a good Life Fitness unit for years.
as much as i love walking outside, the treadmill allows for much more!
First i put like then i watch the video🤩 as always very informative and helpful guide
Thanks Paul
I’ve implemented a daily staggered treadmill walk routine:
Day 1- zone 2 35-40 min
Day 2- zone 2 35-40 min
Day 3- zone 2 35-40 min
Day 4- zone 3-4 25 min
Day 5- zone 5 12 min
Day 6- zone 2 35-40 min
Day 7- zone 5 12 minutes
I used to like doing long Cardio but I love doing now the stair master on lvl 6 for 20mins and 4-6x a week along w 20-30 k steps.
Got a treadmill last year and it’s been huge for me to be consistent!
I just purchased a walking threadmill that has a 9% incline and a standing desk..... i walk at 3 mph max inclined.... WHILE working with semi automated process or 2 mph while i need to concentrate at work ( i do this for about 10-12k steps a day + my normal activities to total about 15-20k steps per day ). i've lost about 4 pounds in 2 weeks! broke a plateau i had for a while, but im still eating about 2400 to 2900 cal a day, combined with crossfit and outdoor walks and bike rides.
im now at 193 lbs at 6'1" and i am 41 years old. I estimate my BF% at 15 ish targetting 10-12% so another 5-9 pounds to go!
ex of 2700 cal is
185g or protein (+/- 1g per final weight target)
90g of fat
300g of carb
all whole food, no ultra process crap.
i plan to up even more my intake for a few weeks to "gaintain" a bit a prevent any skin to accumulate to much.
i wrote this while walking at 3 mph! and im sweating like hell :D i know im not "burning fat" but my understanding is that im preventing new fat mostly. While my current fat get burned throughout the day.
that being said.... to come back to the skin.... how can we make that softer skin to disapear? its a fear that i have to accumulate too much of it.
When is the next Transformation???? 😊 Absolutely grateful!!
Thank you. I've been thinking about taking a walk every morning as soon as I get up. Now I will. subbed.
Have fun!
Dude ! Thanks for the suggestion of 4.5 incline at 3.2 speed for the sweet spot!
No problem 👍
@PaulRevelia great advice 🏃🏾♀️🚴thanks 🙌💪
I use to bike every day 15 minutes to the work and back next 15 minutes. I found it easy and this doesn't help me to lose the weight. But jogging for 20-30 minutes it makes a change!
I bought a walking pad off amazon that goes 6.2 mph and its very convenient and those burned calories add up. Also, dont start out focusing on protein. Carb up in the morning, eat a small 250 calorie meal at lunch, then a good dinner at night, doesnt have to be just meats and greens, sometimes ill eat lasagna, or hamburger. Remember also, if you want to lose weight and not change your diet, then just eat the same thing but cut portion size in half.
Hi Paul. I found your channel and I really love it. I’m considering doing your next challenge when it comes around in May.
I just purchased a Nordic track treadmill, but in the meantime, I’m walking outside in my neighborhood is very hilly so it’s up and down hills all the way.
Question, you recommend steady-state cardio. Does that mean zone two cardio? If so, how do we calculate our heart rate to reach that target of zone two fat burning and not carb burning?
Great job. Really loved this video.
Glad you enjoyed it!
I switched to walking as well to prevent hunger spikes and save carbs from burning so I can consume more protein instead of carbs for tomorrow's workout. My glycogen levels will already be fully stored for future lifts.
Thanks for being real. Very genuine and that holds water with me. Thanks for sharing brother.
Are you able to tell us what the dates will be for the next 90 day challenge? I’m getting married July 25th and I’m hoping the next 90 day challenge starts and ends before that because I want to get signed up and crush it! I’m subscribed to the mailing list so hopefully we find out soon! Thanks for all the info every day!
Great video. Tbh you still looked great in the before pic. I'm also struggling with that whole "oversized head" look since I lost like 50 lbs. Any advice for that other than wearing baggy shirts?
Great content!!!!
If you don't have space for a treadmill, I would suggest boxercise this is what i do, but other options are a stair climber one that can be kept under the bed etc but doing it with a tv show on really works for me.
Thanks
I put a hand-grip exerciser in my car. Now when I drive, I knock out a couple of hundred squeezes along the way. It's greatly improved my hand strength.
@3:35 ahh so you like the clone wars? My man!👍🏾
I feel lucky because the minute I step outside of my house, I find long stretches of paved roads, sidewalks and nearby parks! And they are all free!! I Sorry if other people don’t have access to those.
Love this. I had a job change in 2019. I went from averaging 16,000 steps a day to 3,000. What a change to my waste line....ugh. It's been a fight ever since. I started training for a 5k with my daughter and lost almost 10 pounds in a month.
funny how that happens, I remember my first desk job, big lunches, less active and woke up one day and said how did I get this fat!
@@PaulRevelia exactly that. 100% spot on