3 Simple Rules To Burn Fat FAST With Calisthenics
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- čas přidán 8. 07. 2024
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If you want to burn fat fast before summer, you'll want to make sure you do it at a pace of 1 - 2 lbs (.5 - 1 kg) per week to minimize muscle loss. In this video I share 3 simple rules you can stick to maximize your fat loss. Remember, these rules are "simple" but not necessarily easy.
For some people, eating in a caloric deficit consistently or adding a couple intense cardio sessions each week can be a huge step out of their comfort zone. So don't be hard on yourself if you find this to be very challenging. Fat loss may be simple, but it's not an easy task for some people (depending on their somatotype).
I hope you find the info helpful. Don't forget to like and subscribe!
-Ryan
You LITERALLY have the CLEAREST and the MOST short, sweet and Straight to the Point content for Calisthenics and Nutrition on CZcams! 👏
I really need to stop being lazy and start getting on this fitness thing
The toughest part about fitness is getting started.
Don't fall into the "paralysis by analysis" trap
Same
How is your journey so far!? I’m 1 year in on calisthenics, I now find it easy to get up 5 days a week and do intense cardio/calisthenics, the hard part is changing my diet! I think I want to try the 500 calorie deficit a day,
I’m trying to do burpees lol I suck at them holy moly but I’m trying everyday! Can do 3 very poor one need to build strength in body lol
Iam 5 foot 5 195 lbs 49 yrs old have sciatica pain.You have just inspired me.That living healthy and excercise works.
What caused your sciatica?
The first rule of *fight club* is *you do not talk about fight club* 😁😁😁
one of my favourite movies....
Great content Ryan, hope this global crisis turns out in a positive way for you in the form of many many more subscribers!
Thank you for all of the information your provide in your videos. I learn something new every time you post something!
Amazingly clear Ryan - You bring the Old School fitness wisdom (Jack LaLanne?!) into a cool revamped effective clear inspirational program. Really enjoying this gig.
Man, I'm so glad I just saw this. Thanks for breaking it down and putting this together. Those EPOC / SMIT exercises are great ideas. Back to burpees! Thanks for sharing 🙏
Thank you for sharing your great knowledge Ryan. I find your content extremely interesting. Thank you!
Just found your channel today Ryan. Super great great content... especially for someone just getting started in movement.
The best most concise video on the subject so far. Thanks!
Amazing Video helps me massively dude cheers for doing this
Awesome video this helped me!
Great video bud thanks so much!
love ya vids man
Great video Thanks
great explanation, thank you :)
In my opinion l, this is 1 of the best fitness channels on youtube. The information is absolute gold!
that was very informative video. thanks to you buddy
Thanks :)
Hi Ryan! Thanks to you I finally started exercising with your beginner calisthenics video. Thanks for turning quarantine into perfect training time. Do you have any tips for people who have got opposite problem? How to gain some weight, it was always a problem for me.
Very nice work💼💪💪💪💼
I am well versed when it comes to diet and exercise and I'm an avid faster, I do tend to yoyo from time to time because I love life and sometimes over indulge. But that protein tip was excellent I've never actually thought about the fact I might not be getting enough protein and sometimes end up skinny fat with muscle showing when I'm exercising lol that was excellent mate. I like your content. New subscriber
At 57 years old and having learned the hard way, I can say from experience that what he is saying is 100% true. I wish I had access to this no b.s. approach when I was younger. When I was younger they kept saying build muscle and you'll burn more calories. I wasn't able to lose weight or get lean with that. To get lean, you have to lose weight. And to lose weight you need cardio. You don't have to do 45 minutes of slow burn. 10 minutes of burpies with or without the pushup does the trick for weight loss. Even at every second day. And yes unfortunately you must track calories. Strength training and daily cardio in the same workout does cause ravenous hunger. I might add, soups, baked vegetables, tasty salads and dips helps. High fiber high water foods. And the less sugar you eat, the less cravings you'll get. Sweeten stuff with raisins, dates apples and berries. Allow a 200 calorie lee way if you must on some days. Beware of thinking you should throw in the towel and start fresh tomorrow. That's a trap. And if pushing yourself means you have to eat, don't. Go to bed when you're tired. Take a day off the exercise rather than binging if you are worn out. Find effortless, pleasurable distractions. Remember cravings only last 10 minutes. Distract yourself. Getting lean is a goal that requires consistency and accepting hunger and cravings. But excluding sugar reduces both. I did not drop 500 calories. I think I dropped 3 or 400 hundred and lost weight slower to control the hunger.
I found eating small amounts at 2 1/2 to 3 hr intervals during waking hours hungry or not... while doing 300 to 500 push-ups broken up in 25 rep sets spread throughout the day every day led to consistent weight loss over a 6 mo. period. I also increased my protein, fiber, and fat intake and lessened my carbohydrates and sugars intake.
New subscriber with the bell notification. Can you just see to it that you give Matrix system calculation as well as the imperial system calculation?
so glad they let johnny sins open a workout channel, been a big supporter of his content for years
Protein does make a huge difference. Its very easy for me to only eat 20-30 grams a day but for 6 weeks i tried to eat a minimum of 120grams/day and automatically lost around 9 lbs.
Tiene razón ! Yo hago calistenia y también hago cardio 👍
Great Rule #1 LOL...
seriously great video! I'm glad that you talked about how you increse protien if you're plant based and how to do it and how you do it if meat is in your diet. What people eat is so varied these days... different people seem to need different diets. It may be genetic.
This video has come at a great time. I'm really trying to figure out the ideal strategy to go from around 14% body fat down to 12 or below while still putting on muscle. Aka body recomposition? Some videos are saying to eat at maintenance, with a slight surplus on training days, and a slight deficit on rest days. I feel like I'd rather air on the cut side a little bit and focus more on the weight loss, but does that mean I won't have any muscle growth opportunity? I eat plant based as well, and I am starting to think I need to get that protein up! I feel like I've hit that 'skinny fat' you mentioned. :O
Already lean , but still you gave us best information ✌️
First day of spring? Happy Nowrooz Ryan!
Hey man, I only found your channel recently and really loving it. I usually wouldn't leave a request or question but not only do you know your exercise physiology but you also seem to be down-to earth, so...I know you have uploaded beginner/intermediate routines and such but I wonder what you recommend for somebody who, like me, is either intermediate or even advanced in the gym and now has to switch to bodyweight movements? I'm veeery confused on how to set up a decent progression because I can't micromanage with 5 lbs increases, plus I'm OP at some exercises but very bad at others etc. Most fitness youtubers I've seen simply uploaded a "well here is your bw workout for the day have fun" and it's very clear they don't know the first thing about training without weights. Thanks for the amazing content :)
Lady Vader
Yes, I am in the same boat! I’m intermediate/advanced in the gym, but I’m a beginner in calisthenics because some of the strength I have doesn’t transfer over to calisthenics, or some exercises feel too easy and I’m not sure how to make it more difficult until I can handle more advanced movements. Hence why I want to learn lol. I hope he responds- I’m curious too! Or have you found something that works for you at this time?
My 20 acres is covered in snow. Definitely love my burpees, when spring comes I'm making sweet noise with my jump rope
Lucky you! It's been snowing heavily for the last 2 days where I live. Doesn't look very springy.
Burpees hurt my knees so I don't do them. I just do squats and push-ups separately.
Best wishes from Russia!
Do you do any ab workouts?
You’re the Johnny Sins of calisthenics
I like to take the stairs when I can, its a great way to increase energy output outside of the gym and helps to burn a few more cals .. Have lost 130lbs since first COVID lockdown, got 18 more to go and then I will set another goal.
Hi Ryan thank you so much! I have two questions: first, is eating 20-30% of protein recommended for women also? Since I aim for becoming lean and not "muscular", and second, should I combine this cardio exercise with the strength workout during the week? (like 1 day strength - 1 day intentse cardio - 1 day strength - etc..) Thank you 🙏🏻
Yep, women can also have this protein rich diet, no reason to be exception. You do not get muscular that easy, no worries, because you need to exercise very intensively and also increase your food intake. Actually, when you get lean then you can think of becoming muscular.
Do HIIT exercises twice a week; Ryan has the video with explanations of basic exercise routine.
As always great tips, I also have a question of eating more protein. Athletes recommend eating banana, what other sources protein I can get from eating fruits and vegtables?
banana are great for energy, I would however try nuts with a apple post workout and banana during long cardio workouts as they are quite high in fructose.Grains are high in protean as well turkey if you a meat eater is also very lean along with eggs are great and you can so a lot with them.
@Minus The Gym - Based on your most watched video, I'm aiming to do, 3 times per week, a suitable variation of: push ups, pull ups, hinges, squats, burpees, and kettlebell swings. I adopt a harder variation when I can do 3 sets of 15 reps without getting sore (for squats 3x30). On the 3 active resting days I do flexibility and mobility. I feel like I can make progress like this for 2 years without changing anything. Do you think I'm on the right track?
Thank you for the videos.
Ted R Nelson you're definitely on the right track, but you will inevitably hit a plateau at some point. No matter how could a workout plan is, your body will eventually adapt and need to be shocked a little. You can make small adjustments when this happens (for example, substitute push ups with dips for a change) but you'll eventually want to change things up drastically to keep the progress going. A drastic change could mean switching from full body 3x per week to a push/pull/legs split or upper/lower split, just for example.
@@MinusTheGym Thank you for the info.
This is when the cronometer you recommended comes in handy👍
A device for measuring cronovirus? 😏
The first rule got my like
When are we adding this EPOC? If we do full body circuit 3 times a week,we do eat after the circuit?
Btw. The whoie idea of a leap year is that the spring will always start at the same day.
Great to see “The China study” on your shelf”
I just imagined the faces of your neighbours watching over the fence your sprints. :)
PS. I keep the same three rules, it really works.
This quarentine is driving me crazy! And getting fat is dangerously easy in this moments. Si lets do this burpees. Greetings from Argentina!
stay strong we can do this! hugs from israel :)
Eat-in a calorie deficit
Increase Energy Output
Eat enough Protein
I just saved you 8 minutes
Thank you
@@rize_as2ault_bb644 Any problem my man
Thank you. I hate this cheap trick CZcamsrs do to force you to watch the whole video when they could summarize their ultimately simplistic points at the beginning of the video or in the description.
@@CDABXXX I know right. Some people are like "1 trick to get abs" and have a 30 min video and at the end just say calorie deficit.
Yeah I don't do that lol. I just add work and reduce carbs and up protein and veggies( yes I know veggies are technically carbs) . Peanuts for fat and go from there, slower but you'll feel less hungry.ends roughly at the same amount of calories but I'm burning more. Trying to get to 190 again but food is kryptonite.
Do we need a recomp day? So deficit for 6 days and 1 day for maintenance?
Cómo estás amigo me gustan mucho tus vídeos pero podrías poner subtítulos en Español gracias
you sprint like RoboCop 👍
Ryan, what if a person is hypoxic normally?
Ryan, what do you think is the best way of calculating maintenance calories? Thanks
I second the question Ryan on whats the best way to calculate the required maintenance calories?
The Don and Marius Gradianu - if you don't know your body fat percentage, I recommend googling for an online calculator and looking specifically for one that uses the Mifflin St Jeor equation. That's more accurate than the other older equation (I forget the name... Harris something?). But if you do know your body fat percentage (or have calipers to measure it) there are other formulas you can use that are more accurate and use LBM (lean body mass) rather than TBW (total body weight).
Also, if you know your body fat % and calculate your LBM with it, here's a really simple old school method that's worked great for me over the years. Make sure you're using pounds to measure LBM and not kg (sorry, I'm from the US):
LBM * 15 (maintenance cals)
LBM * 18 (lean bulk)
LBM * 12 (cutting)
LBM * 13 (slow cut)
@@MinusTheGym thanks for the awesome info Ryan 👍
bro do you think tempeh can cause bloated on cheeks? because i've ever read that soy protein increase estrogen levels,so it makes you retain water in certain area. My daily protein source is from chicken breast, but lately i've combined with tempeh too.. but i think i feel like more bloated on cheeks LOL..
what do you think bro? im glad to hear your opinion 😀
My body is skinny fat can you make video about how to fix that pleas, thank for reading
Omg wish I could do burpee,s like that lucky if I can get up to jump lol not sure what needs to be stronger so I can jump up off the floor hahaha I am so bad at them 😉😉😉
A great way to increase oxygen at the gym is to inhale to full.yiur lungs within 2 secs, hold for 4 secs and then exhale to.empty your lungs within 6 secs. In through your nose out through your mouth
Any advice for those of us with iron issues to get the protein and iron in?? Also tried the tempeh and it was tummy
Sian/Wesley Welsford all legumes and lentils are great sources of iron and protein. Try to eat lots of edamame and other soy products (tofu, tempeh, natto), plus lentils and a variety of all legumes (any type of bean).
Pumpkin seeds are a fantastic source, just eat them with vitamin C, strawberries/oranges etc...
Once again a great video Ryan. I've got a small question regarding plant-based protein. Since I am a vegetarian my protein sources are either dairy products and eggs or plant based products. While I agree that soy is a wonderful source of protein, people look down on it because it's thought to increase the level of estrogen. I'd like to know whether this is true so that I can munch on them without worrying.
dhrub bakena I realize I’m very late replying to this, but the truth is that those concerns about soy are a myth. There are far more phytoestrogens in beer and other things that people consume and yet they don’t avoid those things (plus those phytoestrogens are far more potent). Further, I’ve read studies that have found that people who consume soy regularly actually have slightly elevated testosterone levels. The phytoestrogens block estrogen receptor sites. So go ahead and eat some soy. It’s not going to harm you. Make sure you eat plenty of lentils and legumes too.
@@MinusTheGym Thank you so much
How do I calculate my maintenance calories so that I can deduct 500 calories from that number? Thanks
psasser1 there are calculators you can use online to estimate it and that will work just fine. They'll require for your age, gender, height, weight and activity level. There are other methods to get more precise but they require you to have body fat calipers and to measure your body fat %.
My problem with burning fat is that I also burn a lot of muscle and look like a skeleton lol. I know I need to increase in protein and reduce fat but don't know what foods and meals are best. I tried googling for different kind of foods but I was never able to find a good meal plan to stick to. Should I start adding protein supplements?
Ryan- lentils all the way. I’m a meat eater but discovered I felt better on beans haha. Don’t find it hard to hit my macros with not so secret lentils hidden in all my meals
Lentils FTW! 💪
@@MinusTheGym yah!!!
Burpees twice a week and lots of protein. Got it
Hey, thanks for ur knowledge.
1) For someone who's skinny fat, is it enough to HIIT 2x per week while under 500 cal def. without lifting weight and building muscle?
2) If someone does NOT lift weight or build muscle - if they are on a high protein diet, im assuming they won't lose muscle but will they build or they stay statue quo?
thanks
1) yes, 2x a week HIIT and a 500 cal daily deficit is enough for fat loss, even if you're not lifting or doing any resistance training.
2) no, you won't build muscle if you're not doing specific resistance training, even if you eat high protein. You'll maintain what you have, but not gain. To build lean mass requires specific stimuli from resistance training: progressive overload (increasing load from workout to workout) and microtrauma (small tears in the muscle fibers to initiate repair of the tissue). Without those stimuli, don't expect to build noticeable mass.
can you not burn fat in a surplus lifting weights?
Burn! Keep the good content coming man
How do you know what you caloric deficit is ?
You weigh everything you eat and calculate cals, and you estimate your daily burn rate based on how much you weigh and how much you work out
Great video with great information overall and straight to the point, i dig that. But i must say, the importance you're giving to the EPOC is a bit too high, the afterburn effect shouldn't be a factor to take into consideration when doing cardio or trying to burn fat because, as it is and has been scientifically proven its effects are clearlty negligible ; about 5-15% more calories burned, which is at best ~75 cal for roughly one hour high intensity. It can get as high as ~140cal but it was done in a testing environment, as the the ammount of time and intensity required (80+ min high intensity) wouldn't be sustainable by most people. So in my humble opinion basing it off of that argument is kinda misleading for begginers or people who want to lose fat but don't have much time to exercise. In all good faith and energy i suggest you do some more thorough research into that topic. Meanwhile, keep the great content, learned so much already from your calisthenic videos, cheers!
HELP! I love your stuff. I'm so new to this. I'm 160lbs, should I really be eating 1900 Calories? I did the simple 160lbs x 12 for the deficit like KinoBody teaches (160 x 15 for maintenance), but it just seems like a butt ton of calories D: If I can just get this factor settled I'll be so happy. Thank you.
Will Gibbs bodyweight x 12 is a very rough estimate for calculating a deficit. A more accurate way to do it would be using your lean body mass (LBM) but you need know your body fat percentage in order to do that. So general rule of thumb is bodyweight x15 for maintenance and x12 for deficit if you don't know your exact LBM.
How tall are you? And are you currently very overweight or just trying to shed a little fat? (I'm trying to get an idea of where you're starting from)
@@MinusTheGym Thanks, well I'm about 5'8, and 160lbs. I'm certainly not very overweight. But I've moved from average to like lookin a bit pudgy. I have some bitch tits and the buddah belly happening and I definitely wouldn't take my shirt off in public anymore for sure, lol so thats gotta change. So thats where im at. I'm new to all this.
Johnny Sins...is that you,??? 😛
Im burning 1k cal in my road bike and them i so fckn hungry all day
I have moved to a mostly whole foods plant-based diet, but find that plant sources of protein are to high in calories vs protein content to reach 30% of calories from protein. I am 6'5" and 205lbs. My calorie intake to lose weight according to a calorie calculator is about 2500 calories (likely overestimating on the activity level). 30% of calories from protein according to cronometer is 184.6g . To reach that amount of protien, I would have to eat 10.5 cups of Lentils which comes out to 2412 calories. That leaves 80 calories for whole grains, starches and vegetables. Just doesn't seem feasible. What am I missing?
Eric R I completely relate to what you're saying. That's why I'm flexibile on the "whole" part of WFPB. I often resort to processed and refined protein sources to meet or come close to 30% protein. For example, I put a serving (20g) of chocolate plant based protein powder in my chocolate peanut butter smoothie. I eat a whole patty of tempeh (36g protein) each day at either lunch or dinner. I also eat lots of lentils and beans and will often have seitan or another processed protein source.
Another thing I want to mention is that 30% is the absolute highest you'd want to go. You can eat lower than that and still maintain plenty of muscle mass for a good shred. For example, when I'm at 180 lbs and aiming for 2160 calories per day for cutting, I'll often only get around 135 - 145 g protein per day (25%) but I maintain my lean mass just fine. I said the 30% thing because it's guaranteed for anyone's genetics, but most people can lean out anywhere in the 20% - 30% range (and it's okay if the protein intake fluctuates from day to day in that range). I hope that makes sense!
@@MinusTheGym thank you for the additional details. I was hoping that I was calculating something wrong.
I put kidney beans in a smoothie for extra protein the other day (along with some protein powder). I was expecting it to taste weird, but the berries took over the flavour and it tasted pretty good.
I know plant based foods are rich in carbs and protein, but where do you get your fats from? I know avocodo and nuts are rich in fats.
Yeah, mainly avocados, various nuts and seeds, olives, coconut, etc. Nuts and seeds are a huge category. They include everything from almonds, pistachios and Brazil nuts to flax seeds, chia seeds, hemp seeds, peanut butter and all the other nut butters. There’s a ton of variety there.
can i get into EPOC if i run 2.5 kilometers 1 per week?
Yeah, definitely. That run will get your metabolism revved up, especially if you’re not used to it and it’s very challenging for you.
👍🏻👍🏻👍🏻👍🏻👍🏻🇬🇧
10 down burpees
How does an exercise that uses glycogen burn fat?
Body always uses whatever energy it finds - mostly carbohydrates but 30-40% of energy it takes from fat, too.
How can i measure the calories i burn per day?
You can find a lot of calculators online. They aren't completely accurate but they can give you a good starting point
I do not know what your budget is. There are some heart rate monitors that do that. They estimate calories burned based of how hard you worked. I joined Snap Fitness awhile ago, and they gave me a MyZone heart rate monitor which comes with an app. I was unsure of how I would like it. It turns out that I love using that to keep track of my workouts.
FatSecret app
Ok guys thank you all for the recommendations!
Is it okay to do 100 burpees everyday to compansate eating and drinking too much?
do resistance training aswell like pushups , chinups and pull ups etc cardio with your body weight resistance is more effective but do any exercise if you really don't enjoy them just stay active :)
Johnny Sins?? That you homie!??
I clicked into this video thinking he was Johnny sins
I first thought that he is jonny sins😂
You look like johnny sins
😂😂😂😂😂🍗
If you're not vegan eggs, beans, and greek yogurt help protein needs.
By making one million burpees every day I could manage to be as attractive as Minus the Gym and have therefor some chance to make some conquests at the beach this summer. ( I wonder why beach is so important in the USA since they have just a few day vacation they can spend there and all the rest they have to work endlessly on the constant threat of being fired if they don't.)
I think you are striving for too high of protein honestly, I have been leaning out and gaining muscle on a 2200 calorie diet with only 6-12 (132g-220g I weigh 175 pounds) percent calories from protein. But to meet that excess on a plant based diet you can use dehydrated soy chunks, 21g for 110 calories around 20%, seitan/vital wheat gluten are the only things I know of higher than 20% and also plant based
132g is 24 percent
Naked Pea protein.
Hey I'm skinny af but still have belly fuckin fat
Fewer calories.
Jhonny sins
are you tired of all the Johny Sins jokes yet
Are you a vegan bro?
Sort of. I eat plant based but will occasionally have some eggs or fish.
@@MinusTheGym oh gr8 👍
I really appreciate your work.
🤍 from India 🇮🇳.
Rule 1.
Eat Carnivore (Zero Carb).
Should really cut down on the fluff. Ryan Humiston has the best lifting vids and you could have the best calisthenics. Seriously. 4:30 before meaningful content
"Be allowed to go to the beaches"? Only a slave or a child has to ask permission
Don't treat the current pandemic lightly.
I like your channel, but I must say that it comes off a bit tone- deaf to use the image of a group of people running on the beach. This past weekend saw people flocking to beaches without regard for the social distancing order. Now the government has threatened to close all public beach access, parking and trails.
Great video and topic otherwise. ✌
Lmao shut the fuck up, you have no common sense
When I watched this video, I thought it was uploaded last year, because talking about going to the beach in the actual scenario is really out of place.
1967sfoman and Lucas - I try to make my videos "evergreen" and not only pertinent to current events. This isn't a video about burning fat during social distancing, it's about burning fat in general. So if people watch this in 2 years from now when COVID-19 is (hopefully) no longer keeping us in quarantine, I'd like it to still be completely relevant. Like I mentioned at the end of the video, obviously don't go to the beach if your local government is still advocating social distancing.
It's gonna be fine in the summer.
good videos but pls stop begging for "like, comment, subsribe" thats really annoying. If the watching people like your video they will like and subscribe anyway.