5 Tips for FAT LOSS
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- čas přidán 16. 06. 2024
- Over the last 6 weeks, I dropped 6 lbs. Here's what I did to lose fat and lean up for the summer months. Fat Loss doesn't have to be too complicated... follow some basic principles and see if you can lean down in just a couple months.
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5 Tips:
0:35 - Stay Busy!
1:05 - Eating Strategies
3:29 - Appetite Suppressants
4:35 - Will Power
6:22 - Activity Level
8:21 - (Some Extras)
9:42 - Ending Thoughts
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There is a lot of information out there on how we can lost fat, build muscle, get lean, etc. It can be overwhelming, redundant or sometimes even contradictory. We have to do our own research and find what works best for us. It might take some trial and error, but we can do it! Here are 5 tips that Josh has personally found results with - they're tried & true for him and maybe they will help inspire some ideas for you! Fat loss doesn't have to be complicated. It takes will power and consistency more than anything. Let's keep it up! - Zábava
What type of eating are you drawn to? Are there any other tips that you've found that works for you? Let us know in the comments!
And if you don't know where to start, check out Move Strong Now ► strengthside.com/products/movestrongnow
I've naturally had an intermittent fasting diet all my life. I never liked to eat after 7pm when younger, then 5pm, and now 3pm (at 48). I don't push breakfast though. I start around 7 or 8 with eating. Might start pushing that based on your vids.
I’m afraid to eat anything these days. There’s nothing out there that’s good for you without any chemicals added.
Intermittent fasting 8/16 (more or less).
I have not gained weight on it - I have not gained fat on it - I can train and see results with it and it's just handy and saves time - I get a quick start to my day with no breakfast.
I will admit it's a bit tricky when I'm travelling but it's still doable and flexibility is key.
Also having a healthy relationship with food is very important! Food is something many of us take for granted. It's nutrition but also enjoyable. It's not simply fuel or punishment.
KUDOS for this video!!!
I used to be the bootcamp guy - I destroyed myself overtraining, being sore and exhausted and not sleeping well and not figuring out my nutrition in that mad cycle.
Now I go for the long game - 'mens sana in corpore sano' - healthy mind in a healthy body.
I have a terrible sedentary lifestyle with my work - but I try to stay as active as I can - willpower, habit and lifestyle.
I admit first couple of minutes when you said you were trying to get lean 😆I thought get out of here you're already more ripped than 99% of the people who will watch the video - but by the end of it all the advice was real, relatable and deep.
Thank you!
Oh and btw I swear I don't just feel a difference in my core, legs, glutes, I SEE a difference in my shoulders from doing the 'do this most days' *stretching* routine! Plus a static overarm hang.
Eating enough protein helps me feel full.
I’d like to try intermittent fasting but since I have a disease that keeps me from eating large amount of food in one serving I can’t do it. I’m over 200 pounds (90kg) so I need quite a bit food in the system to keep going. Therefore I eat about every 2-3 hours approx between 8am and 8pm. Some days I start eating later. Depenging on how I feel. So I eat about 5-6 small portions of food every day. This works for me. Could be leaner than I’m now and could do it easily this way of eating. Should just eat more clean.
Over time I got sick of going to the gym, sick of sterile spaces, and sick of the stereotypical exercises that seem to come attached with a particular culture or perception... Strength Side to me is the best physical fitness and wellbeing channel, because it starts from the foundation of movement, and incorporates it in with nature and functional use... no baggage, no stereotypes, just physical well-being and I like it 👍
I do the broccoli test. If I’m not hungry enough to get up and eat raw broccoli, I’m not hungry. I drink a glass of water and sit back down.
haha nice!
This is brilliant!
I often do the chocolate test during Homeoffice and get up and eat a 🍫
Should switch to 🥦 too.
Not sure if this is a troll statement but it's TRUE!!! thank you for giving another angle on the idea of "am I hungry?"
that's great 🥦 I do the same with eggs or a peace of meat/fish. If I'm not hungry enough to eat just this, without any toppings / sides / spices ... then I'm not really hungry and don't eat.
My #1 reminder to myself when I'm rummaging through the pantry at night is, are you really hungry or are you tired and trying to find an energy source?
And you don't need an energy source at night. It's time for sleep.
@@SamStone1964 you got it Sam; that's the trick.
ah so true!
Well for some eat before sleep stores what they need for the body.
Healthy stuff off course
I am 68 here with a long practiced fasting schedule. Generally fast until 4 or 5 pm then have a small 2 hour window of consuming nutrients. Mid forties on seemed the best time for me to reconcile mid life changes. Now days, starts early, 4-5 am, happy with a morning movements to loosen up, then off for a 60 minute walk, roughly 30 minutes in the gym, (home), then out for a day full of activities around the farm. Ends somewhere around 4-5 pm. Throw in a 23 + bike ride 3-4 times a week. Never over exert, found this out the hard way in mid forties while riding with team TNT. Low and slow. Happy spot is, just keep moving.
Mindfulness - Staying in touch with my physical sensations of hunger and fullness - is key for me. Check in before you eat to make sure you’re physically hungry, eat slowly, and be mindful while eating. When you feel satisfied (not full) stop eating.
Appreciate you and all of your content. It's incredibly helpful and motivational. Congratulations on the bundle of joy on the way. Blessings to you!
I love the way you make jt all natural, pleasant, sustainable, with focus on self care and always reminding us about the solid basics too. Many thanks and lots of love to your family!
I appreciate that! thnks!
Josh, such a great conversational and real delivery as always! The type of eating that I'm most drawn to is whole food, no junk diet combined with intermittent fasting. I feel like even on my most indulgent days, a homemade meal is doing my body and soul wonders that junk food would never be able to satisfy.
So nice to have someone not overload with stuff but make it casually approachable. Great work
trying to keep it simple thanks!
Top tier content, I really appreciate the honest health tips and routines . No BS!
I've dropped nearly 100lbs over the course of a few years and you've pretty much outlined what I tell everyone to do haha. Its about the little changes and doing the things that get us out and moving. All the small changes over time make the mosaic of a healthier lifestyle.
Also congrats on the baby!
My version this summer has been stay outside after work, one meal a day, no snacking, cut the caffeine to one cup in the morning, ride my bike, swim, walk, and do some chin-ups. I've taken off 10 pounds in 8 weeks and I feel so much better! The weight was easy to put on after a ruptured achilles tendon. I'm healed enough to enjoy the summer!
congrats that's some awesome work!
Willpower was my biggest thing besides my Rule #1... stop lying to yourself. You are the only one who can change your destiny. Change your perspective on how much you are actually consuming or how much you are moving. It may take a complete lifestyle change, like for me, once a gamer of many hours a day to now I can barely stand to play for more than an hour. Also, increase your workload with stuff you enjoy. Personally, I'm going back to school for a career change, working my ass off to study like a madman to get good grades unlike how I was in highschool. I am counting my calories, going for walks, building some muscle, and working on flexibility. I've dropped 40lbs in the past 5 months, 365>325, hoping to get down to 250ish by next end-of-year.
I so appreciate your realness and making movement part of your everyday life…something that is seriously lacking from society today!! Is your book out yet??!!!
Love what you do. Really appreciate your channel. 👍🏼🙏🏽
Yo man , best video i have seen on fatloss topic ! Simple yet informational with followable tips . Keep it up ❤
i’m 15 and gained 50lb in 3 months in a mental hospital. Never been this heavy before and it’s been a year now and no change. My mindset has been in the way and i’ve tried to find every possible excuse to why i’m not losing weight yes i’m on medication that makes it much harder but i’ve been trying new things and i have hope. I don’t move much and stay in my room a lot so i’ve been strength training and getting in some cardio on top of that i use to play basketball so im starting to get into it again and i’m hoping that will help increase my steps I start sophomore year in 2 weeks and just trying to get my weight to move a bit and start from there.
thank you for this video! :)
Very honest video Josh! Thanks very much for your clear point of view.
Such an educational channel. For years I under ate and was thin. I upped my calories and eat whole foods and the cravings for junk and sugar have evaporated. Now it is a 90/10 rule for food. I find tracking my food and a good macro ratio along with no food after 1800hr. has been helpful. I have invested in new & used gym equipment so there is no excuse to skip a workout. Thanks.
I am now in my 60's. I have been 25 lbs overweight for 15 years, although I was still mildly active for a computer programmer. I would do some pilates and weights at random times. In the past three months I have made significant changes and additions to my daily routine. I now walk 10 to 30 minutes a day, I do 10 to 20 minutes of pilates daily, after subbing to this channel I added hanging and crouching to my daily routine, and I do strength training three days a week. I also made changes to my diet, cutting sugar and lowering carbs, while increasing protein. I have tried various things over the past five years, but didn't have as much luck or determination as I do now. In the past three months I have only lost a couple of pounds, but my overall feeling of strength and endurance has increased substantially. I hope to reach my goal of the weight loss this year, and to really get more fit and strength even if I don't get totally slim and ripped.
Congratulations to your baby on the way 🙏🏾❤️ I got a new day job and ready to eat cleaner and get strong myself thx for the tips
thanks mate!
I recently did starch solution for 2 months and lost 18 pounds of excess fat with ease while walking and working out about 2 hours a day. I now continue with this way of eating as i feel great
Thanks, as always, Josh. I'm not dieting at the moment. I eat similar foods each day. I eat wheat cereal for breakfast at 8am. Lunch at midday I eat scrambled egg for protein and as a craving suppressant. If I get hungry in the afternoon I may have some fruit. 5pm I have my main meal, usually a baked potato and green veg with a source of protein - meat or fish. Then I finish with supper at 10pm. The supper keeps mighttime cravings at bay. Cookies? I just don't have them in the house!
Love your vibe and sustainable methods thanks
Thank you for the content over the years. it has helped me in a lot of ways - to remain a balanced person
A baby? Congrats!!!!! Love your content and so happy for you!
I'm excited for your book, because I'm trying to cut down on screen time as much as possible :)
I couldn't agree more with everything you said! I discovered this through the years as well and it works perfect for me too.
Great job 👏🏽 Simplifying good healthy habits
I Hope Josh Or Trevor Read this.. (I've been following you for sooooo long)
Man this is by far the best and most helpful "get lean" / "fat loss" video for me. The topics and things said are obvious/common but as we know, common is more uncommon than uncommon 😅 what i mean is, the advice is Gold and really helpful that most people(like me) just forget or ignore due lack pf discipline or lack of consistency or lack of will power. My only problem is that i eat only two times but i have no proper time when i eat and even when i do eat i tend to over-eat everytime, i am not overweight but i am 5-6 kgs down overweight(currently 70kg at 5'8, my goal is 60kg)
Thanks man! It's all quite simple yet not the easiest to execute. You got this on the 5kg's!
You're right .Our ancestors didn't have easy access to food like we do .They also were practicing some sort of intermittent fasting without them knowing .And this is the reason for their longevity .
And they walked a lot. No ubers.
This is an excellent video as usual thank you. I wondered what is the backing track you were playing? It is the type of music that I like to listen to when I am doing pilates or just stretching. Thanks.
I'm right there with you Josh. I like I.F. and eating foods that are as clean as I can get them. Great video, thanks for sharing.
Good point about transitioning modes
Great video, thanks😊
I just turn this young lady onto your videos. We were in the comments of another influencer. She wanted to know how to stand on her hands. I told her about you guys. How you not only explain the mechanics of how to do it, but shows you how to build up to get to do it. She must have found your site bcuz she came back to thank me. 👍🏾👍🏾👍🏾👍🏾keep up the good work. You are amazing.
thanks for the shout!
Thank you for the inspiration and motivation Josh, I have been using intermittent fasting all year, my eating window is 5 hours with two meals! I am down 30 pounds and with the help of my Strengthside membership, getting stronger everyday......
love that congratulations on the transformation
Nice Video I’m about 4 weeks into a cut/getting leaner phase and have lost 2kg. I like tracking the numbers so I’m counting calories and getting 10k steps a day. Good luck with the kid it’s what pushed my weight up this last year but also the most rewarding year of my life!
nice work bro! And thanks yeah we'll see how my life goes!
i do intermittent fasting. i try not to eat after 6:30 pm. i like to workout fasted. i generally don't eat until about 10:30 the next morning and i rarely wake up hungry. black coffee to get going. using this window makes it easier because i'm sleeping during most of the fast. i've noticed that some of the other fitness youtubers also recommend easy activity such as walking to help with leaning out. good advice josh on all points you covered.
I wake up hungry. Can’t do the fasting thing. My strategy is make sure I get the good food in first. If I still have room for cookies etc then ok. 99 percent of the time I don’t. Love your channel for the different ways to move
Great info.
We just had a baby, 5 days ago. Man, that is challenging on the healthy movement lifestyle, so, looking forward to your content based around having a newborn in the home
Same! Am expecting later in the year and would love to hear some wisdom and ideas on this
lets do it!
Great tips! 👍
Thanks for some sensible advice. Also... bike vid? Whatchu workin with?
Great tips!
Cool to see another mention of jump rope as a great, playful form of exercise.
My tip is to look for fun all day every day. I know we all have things to do but always do the "funnest" possible thing first. After fun look for relaxation & ease. And listen to your body, although that one is tricky because of habits. Eat unhealthy things if you crave them, but do it as slowly as possible and stop if your body says "its enough".
love that!
I love that you are in Humboldt. I was born and Raised in Willow Creek
Yeah, nice video 🤘! I've been doing some reading around these topics using Tim Spectre's book: food for life and his zoe podcast; and also Mathew Walker's book: why we sleep. You've summed up some of the key points really well. I appreciate its tricky for some, but for me, i think the high quality food ( mosty garden-grown) has definitely helped reduce some of those snacking cravings. And, this biphasic sleep pattern of a 30 minute nap in the mid afternoon is the one 🤣
Congrats on the LMNT sponsor 👏👏👏
Baby on the wayyyy??? Congrats!! Happy adventure!
Calorie counting, working hard around the property, and hitting the gym a few times a week. Down 12 pounds in 8 weeks, and getting stronger too.
Amazing, thanks bro
I'm a big advocate of pickles for snacks. You get some salt intake plus they have such a variety of flavourful choices AND it cuts your ability to pig out on anything junk food related.
Also thank you for the invaluable content as usual.
I eat low-carb/keto and since 9 months 90% vegan. I do IF 16/8. I eat a lot of veggies and salads with good oils, avocado and some nuts. I bake my own vegan keto buns. After my workout I drink a vegan protein shake and my keto buns contain sweet lupine flour which is high in protein.
I started this lifestyle about 4 years ago and I love it. It is how I lost weight and how I keep my weight. Not counting calories (anymore). Saturday is my cheat day, but not going over the top.
Twice a year I do a 7 days detox fasting.
Ive done 11 years of Intermittent fasting… works really Well to keep my weight the same.
“Nothing tastes as good as lean feels” - a dangerous but powerful mantra
5 Tips for Fat Loss
1. Stay Busy
2. Consume less than normal calories - 'Strength Side' recommends Intermittent Fasting - Cutting out sugar and processed foods
3. Appetite Suppressants like coffee and green tea can be effective. Exercise also acts as an Appetite Suppressants
4. Use will power to change from bad habits to good habits. The need of will power will decrease as good habits take over our life
5. Activity Level - Strength training is more effective when combined with proper nutrition for fat loss
Bonus Tips
1. Drink more water
2. Get enough sleep
3. Get sunlight
Josh, sounds like you exercise fasted and not eat soon after exercising but it is typically recommended to eat protein within an hour of finishing your workout. What are your thoughts on this? Are you concerned about muscle loss or do you feel this helps burn more fat? Thanks for the info and the great videos.
all good advice
❤ Nice vid as always !
Stop eating a single processed food, all sodas disappeared from my life, all fast food too.
Supplementing myself with few quality stuff too (whey, vitamins, minerals…)
I do tennis, fitness, gym & stretching
I also embraced the minimal & economic (except for my health) way of life
34 yrs old & Following this constant evolutive path since 2018
I’m constantly trying to improve & learn from vids like this .
I’ve never felt better in my entire life.
Feeling better at 34 than when i was 20.
Life is beautiful
What’s the book going to be about @Strengthside?
Thanks for the tip 😍
Some good tips.
I think cutting sugar is one of the biggest; amazing how not hungry you are after a few weeks.
Can also vouch for morning black coffee and afternoon green tea.
Get snacks on hand for sweet cravings such as berries, Greek yogurt and nuts.
I’ve found fighting an addiction to fries and chips the hardest.
There is just one thing to say to this vid... AAAAMEEEN!!! Perfect! Just explained the basics everyone gets the better version of his self 😉
I find the tip of not eating any sweets that I don't make myself is low hanging fruit as well. It's easy to grab something sweet, but if I have to make something, sometimes that extra time and effort dissipates the craving. And if I do make something, I really like 'upgrading' sweets with super foods like spiralina, maca, etc that are easy to integrate and give me some nutrients with my goodie. Minimalist baker has some great bases for deserts, then I get creative.
These are good tips. Next month is my 50th birthday. I am trying to get as lean as possible for a photo shoot on my b day. I'm going high protein low carbs. I'm also training for a Spartan 10k.
I've been doing tabata jump rope for 5 weeks. 1 min jump rope and on rest I actually don't rest lol I do 20 seconds of pushups. I get about 10 to 12 reps of push ups. Then back to 1 min of jumping. 8 rounds! It's tough at first now it's easy and I feel stronger 💪 and my chest looks more defined. I love this quick exercise. Works well with me. I bet you'd love it. Try it :) it will be easy for you 😉 thanks for the video. I also do intermittent fasting.
Fasting allows your liver to go into regenerative mode. Instead of your liver working hard to process all the food you put into your body, your liver can perform the over 300 functions it is designed to do to keep your body the optimum machine it is.
Nice vid boss
Thanks for another interesting and informative video. Why have some channels started putting hard-coded subtitles in their videos? I'd rather be able to turn it on and off with the 'CC' button.
a lot of people watch their phones with the sound off these days
Such to the point tips... really appreciate it...sir Iam 95 kgs , I want to start jump rope...how much skips per day I shall start with ??
Intermittent fasting is the best. But I don’t force it when life is nuts as it can feel maladaptive. For example, I’m in surgical fellowship; I went from working in the lab for the first year and keeping normal hours to operating on patients every day and working from 4am to 10pm. Forcing the fast when I should be focusing on mastering my surgical skills maybe even sacrificing quality patient care seemed unwise. So I dropped the fast and am back to my core tenet: low carb, low chemical. As I hit my stride with my new lifestyle I’m planning to gradually bring the fast back in. Be kind and thoughtful with your body and life! Thanks strength side for helping me keep my sanity without time for gym.
This is amazing advice. There's some days when food is just needed earlier for whatever reason. Not being attached to the time seems important in the long run
Thank you so much
Basic. Simple. Long-term. Very healthy. ❤
I really appreciate your focus on low-intensity and strength-based exercise, plus having a healthier relationship with food, sleep, etc. I do think it's important that women are careful with fasting and caffeine as "tools" for fat loss though, particularly when they're still menstruating. Fasting too much during certain phases of our cycle, as well as caffeine, can increase cortisol and wreck our hormones, and actually end up having the opposite effect. Just something to consider ☺🙏
What about post menopausal women?
@@SamStone1964 It's tough because research on intermittent fasting for women 50+ is limited, but early studies show it can help relieve unstable blood sugar and unwanted weight gain. If you look up Dr. Mindy Pelz she has some good info on fasting for women at different stages :)
For me definitely its eating eating close to nature, and a good mixture of intermittent fasting for 8 hours! Works like a charm to be lean year round!
Great content, I've been following you for a couple of years now. Little point taken, if someone used coffee to stay active and aware, take into consideration that as soon as you add sugar you cut the fasting window.
haha true! keep it black no mocha lattes frap type drinks
loved the practical first suggestion: stay busy
great content as usual. have been intermittent fasting for years now , that combined with a plant based diet (no healthy carb restriction here) has been highly effective
lets go!
Let me preface this by saying thank you for your service. This channel has changed my perspective on training.🙏
Do you consume protein within a certain window after strength training?
not strict on it at all!
Damn I was just eating a cookie during the first advice when you said stay busy instead of snacking cookies 😂😭 I'm glad I stopped eating them in the evening and returned to my working out routine but I will apply what you said here as well! Stay healthy, kings!
Where are you based bro? Nice hiking trails around. Watching from Hamburg , Germany.
Congratulations on the baby (to be)!
Very good
Intermittent fasting most of my adult life and low carb/keto for the last 5 years
Thankyou man😊
No problem 👍
Do you have a workout system that is full body strengthen and lengthen moves? Ie. Similar to the side to side squat you do for hip flexors. Looking for something that achieves this
Yep check out Move Strong Now in the description box
Sunlight is great for energy and motivation, but it's also the only preventable cause of skin cancer, so make sure you get out in the sun only in the early morning or late afternoon, and definitely don't tan on purpose.
All true
When you started IF did you go right into the 16hour fast and just will your way past the acclimation period?
From noon, by the sun, until sunset. Forget about clocktime. Check online for the correct noon time. A walk afterwards is good for digestion. I've been doing this for years 😊 fruit is just sugar, it won't help. Turn a yes habit into a no habit. If using fat instead of carbs, hunger is not a thing until one needs to eat.
I use OMAD (2 hours on, 22 hours off). I eat a handful of nuts around 5pm and my main meal ( *usually* a very varied salad bowl, often with cheese or fish and I have a side of my homemade Kimchi and homemade Kombucha) around 6pm. I also fast every few days by either skipping one day of OMAD or extending that to 3 to 5 days fasting. Every three or four months I fast for 10 days or more up to a max of 14 (with 'Lo Salt' (potassium chloride and sodium chloride salt) added to my water to give me my WHO recommended levels of those two electrolytes). I drink a fair bit of black coffee in the mornings but switch to herbal teas for the rest of the day.
For excercise I do light strength workouts, daily hanging and inverted rows for my back, and I like to get 60 mins to 4 hours of walking in each day (about 8,000 to over 22,000 steps) and I make sure that's up and down slopes as much as possible to try and stay in Zone 2 as much as possible.
Ive added in strong coffee (its a brand) with adaptogenics, much smoother then coffee no jitters, and its been noticable, good product if your interested adding in something different
Just like building up to performance you have to refine commitment. I keep nothing bad in my home. I only eat what I cook. Real simple food.
I like the idea of skipping breakfast to slim down but how are you getting enough protein in your day to keep/build muscle?
I find that when I eat good amounts of protein (as in meat) it keeps me satiated for hours. It makes intermittent fasting super easy.
The keeping busy one is real
I LOOOOOVE LMNT. The raspberry and orange are so yummy