I lost 30lbs By Making One Change
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- čas přidán 22. 06. 2023
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This video details exactly how I finally managed to lose 30lbs of unwanted body fat and exactly how I did it.
1. I finally had a strong enough WHY to keep me determined to succeed. My Why was because I had realised over 5 failed attempts felt pathetic and that isn't me.
2. I set up a very basic but easy to follow training routine. I trained 5 times per week lifting weights and cardio wise I walked my dog for about 1.5 hrs per day. To progress you MUST record your workouts in a training log. Just bring a pen and little notebook with you. If you did 3 sets of 8 reps last week just try to do 1 more rep on 1 of those sets (8,8,9) as a bare minimum. This is progress and just let that progress accumulate over time.
3. For diet I used the method of sticking to an allocated amount of calories and macronutrients (protein, carbs, fat). I used the app Carbon Diet Coach. (not affiliated) I just ate the amount that the app said I could and weighted myself every week. I out in this new weight weekly and the app would make any changes to my allocated macronutrients that was needed.
4. Finally I got out of the mindset of "trying" to lose weight and "trying" to get in shape. I realised that by day 1 when I started I was already the guy I wanted to be. In a way you could say I was no identifying as someone who looked after his health and made the choices and actions necessary to be healthy and not overweight. Previously I had made the mistake of only seeing myself as achieving that once I had hit the end goal. this put a lot of pressure on the journey and stressed me out to the point where I would just quit as it seemed like the end goal and therefore the satisfaction was so far away.
By breaking everything down simply and into daily goals and also recognising I was really "doing it" right away I finally did it after 5 years of trying.
Disclaimer: This video is for entertainment only and in in no way medical advice. Please consult a doctor before you engage in physical exercise.
Helpful CZcams Channels for legit training and diet advice
GVS - / @gvs
Alex - / @alexleonidas
Natural Hypertrophy. - / @naturalhypertrophy
I also took mega inspiration for my thumbnail from this video so you should probs watch that too - • How I Boosted my Metab...
#Weightloss #fatloss #Abs
Thank you for inspiring me and so many others, Harry.
You are so welcome
The mindset change is huge! Congratulations on getting where you want to be mentally and physically!
Calory defecit
Intermittent fast
Walk
Job done. Weight gone. All it takes.
Calory defecit = job done. The other points only help with getting there. Personally i would swap intermittent fasting (highly overated imo) for weight lifting for a more long term result. Waking is awesome indeed.
One thing that I would say is one of the most important that you did not mention at all is: SLEEP! Bad sleep habits will cause bad diet and workout decisions.
Another thing that is currently helping me personally is doing the workout in the morning. In the evening after work there are always reasons and distractions to not do it and your motivation declines during the day. My own health first in the morning, then I go to work to provide for myself and others, and then I can enjoy the evening (with those others)!
I second this big time. I was always sleepy for YEARS and I finally saw a sleep specialist. Getting a proper sleep after all those years DRAMATICALLY changed my energy levels throughout the day. It also made me far less hungry, since when we're tired our body wants food, especially sweet food, to give us extra energy.
Missed these types of videos from you pal. Keep up the good work!
Glad you like them!
One of my favorite hacks or pieces of advice is to never rely on staying motivated to keep working out. Motivation comes and goes. Make working out part of your routine like brushing your teeth and stick to a schedule.
COngratulations mate!! Recently discovered the channel and it's awesome
Thank you so much for this video Harry, as someone who has previously been in a really good shape and let myself get out of shape the past few years due to injury/lockdowns and mental health issues these are the words that I needed to hear and really inspired me, i've only ever been focused on an end goal and I just restarted going to the gym again a week and a half ago and I've done my first few workouts and I feel so much better already. Thank you
Looking great, Harry! 💪🏻
Well done Harry!
Very motivating, I find running really helps my mental health also
This is such great advice. Finding that positive motivation, like having a sense of pride, goes so far. It energizes you to feel good about what you're doing, whereas self criticism is exhausting.
Great job, Harry! Keep it up!
Thanks!
Loved the video Harry! I missed the personal vlogs, keep it going.
Thanks brother. I think I’ll upload a little blog here soon
Thank for the motivation mate…I’m 3wks post heart surgery - probably sat at a similar starting point as you. I can’t quite get back in the gym yet, but I need to rain in the cals and get my mindset back in the game 💪🏼
Fuck ya! amazing vid Harry! great perspective. i was with a trainer for a few months back starting in January. i recently moved to another city and province and I've delayed getting back on the horse. no excuses... this video is a sign! LETS GO.
Congrats on getting in shape! this worked for me too but I lost all motivation when I got a hernia straight after I had it a different hernia repaired. I also used to just eat the same thing cus I knew it hit macros and got bored of it. I'm on the grind again now though so hoping i'll have great results too!
I am so happy when I watch a guy's daily vlogs and feel this sense of relation/relating to. Glad you pulled it off this time 🙏
Looking good, mate!
I’m exactly the same weight as your before and this video arrived with perfect timing.
Go get it brother 🤝
Where I struggle is the "no alcohol" bit
quitting anything cold turkey is very hard. how about to start with set days/times of the day you allow yourself to drink and/or how much you permit yourself to drink.
this is my killer
Congrats!) wait for the nice clean shave 🙌🏻🔥
Hope there’s more vids like this
You are an example of constant improvement, all your journey inspires us
Dang-that’s motivating!
Shaved my head coz of ur videos. Got over it quick, started judo/bjj. Now after 6 months of once a week, I’m at the point mentally and fitness level wise to start 3 times a week. And another day of gym work. Baby steps, it’s not a race. Takes time to adjust your lifestyle in a positive way. And it started by shaving my head.
Hey Harry, Just shaved my head for the first time and I was really scared, but now I kinda like it 😃 Thanks for all the inspiration and congratz on your fitness journey! Btw please restock on head shave butter, I need to try it :)
Try and fail. But never fail to try. Good job man
nice mate. practicing and getting used to intermittent fasting worked the best for me. I don't think I've ever been fat but wanted to get leaner; I always ate pretty healthily but I was eating/snacking constantly. once I got my mind/body adjusted to not satiating hunger immediately the impulses went away pretty quickly
I lost a lot of weight by doing two things...walking/slow jogging a lot (about 15k steps per day, 5 days a week) and improving my diet. My diet still isn't perfect by a long shot but I cut out all of the really bad stuff. I don't eat fast food and I don't drink soft drinks or alcohol. Strangely enough, I don't miss the things I've given up. You get used to a new normal after awhile. My changes may sound drastic but I could have done a lot more. For example, I don't lift weights, use bands or bodyweight exercises. If I did that plus what I'm doing, I'd fall off of the wagon. Taking the first step is the hardest part. A few weeks in and you'll already be seeing weight loss and you'll be feeling better.
It's better to travel well than to arrive. I've followed your fitness journey and, with respect, you always seemed to be on the lookout for a new plan, better way etc. Whilst the curiosity is good in itself, I think benefits are really gained by having an approach you can weave into your life that works for you. It doesn't have to be the 'best' anything, just the best for you at that stage in life. Don't make going to the gym a 'big' thing - which the fitness industry always does - just make it something for your physical and mental wellbeing. It's ok to miss a session when more important stuff is on too. The sweet spot is taking care of yourself without even really thinking about it. Now get that head shaved. Good man.
The 1 thing you need to change is your mindset.
thank you harry.
Yessir ! Congrats fresh shave incoming 🎉 I’ve been shaving with the best tool in the world imo thanks to your review… the Leaf twig
Trimmed up well in this one Harry.
Something we need to consider is how far us guys take all this appearance pressure we now have ? I've just been watching about guys getting limb lengthening surgery and honestly...it disturbs me. I can understand why some may feel it's tempting but to do it knowing what's involved...how can a surgeon justify it in their heads ?
I wonder if hair transplants are on the same spectrum and if ALL appearance surgeries are the same or if some are different ? With Hair Transplants people aren't adding hair they're attempting to get the hair they used to have back, so it doesn't seem exactly the same. Shorter people have never been that magical word...TALL and they attempt to get what they have never had.
We should have a debate on here on this pressing issue for guys
Finally some natty and genuine transformation video
Hats off for showing no filtered or lightning adjusted physique video
Thanks brother 👍
@@Baldcafe wlcm birather
Inspirational
One change, going to the gym 😂
Eat less than calories than your maintenance
@@derekporter66also add at least 130 grams of protein for muscle mass daily.
@barneysbar4032
Can build muscle on way less protein than that. I aim for 100g and I'm 175lbs with abs.
I've been in this rut as well. Been wanting to work out but just can't get the motivation. I'm glad this video popped up on my feed.
Would you mind posting your PPL routine though?
Go for it man. I’m going to drop a new and improved routine soon. In the meantime I linked some legit CZcams channels in the description 👍 tons of great info there brother. Best of luck
@@Baldcafe Much appreciated man. Thank you!
Lifting weights and high intensity cardio exercise routines are great in conjunction with a solid diet like you did. I need some better home exercise routines because there's not a gym anywhere close to where I live or money for it. Being disabled makes it difficult too. But yeah I'm tired of avoiding mirrors.
Hey Harry, I can't find it anymore, but watching this made me remember an older video of yours... it was about how you almost grew dependent on having a good physique. How you got kinda obsessed with working out - even exercising religiously when on vacation. And that you don't like that way of thinking about yourself anymore. Has your view on working out changed?
I ask, because that video had a great impact on me. I realized, that I was working out and doing diets, only because I wanted to compensate for various insecurities (including being bald). Dieting and working out like a maniac made me very unhappy back then. I still do kickboxing and weightlifting, each two times a week. But I try not to focus on my aesthetics anymore. I want to do this, because it's fun and good for my health and fitness.
Well done mate looking good, not as good as that famous Green and White Jersey from Gods County you were wearing ❤
Argyle til I die! 💚🤍
Hey Harry, did you drink whey protein powder during your transformation? If so do you have a brand you recommend. Thanks!
respect bro
Legendary harry.
every time i get a haircut Baldcafe comes in to my recommended page, maybe it is time to shave i guess or just cover every camera in phone and laptop, hahahha
Great work Harry, Green Army! ⚽️💚
Always a pleasure to see Harry and all of the other contributors shirtless on his channel. They all look great from head to toe.
Legendary
legend
Consistency wins.
How long were you working out for to achieve these results exactly?
Always done some exercise and working out in my adult life
🔥🔥🔥
Eat within a 8 hour window is my go to.. don’t eat until 11 and nothing after 7..
longer you can wait the later that night you can eat..
I train early fasted..
Don’t think afternoon gym would work
Harry looks like he can join the ufc
What exercises did you do for upper / lower body days? Just a mix of push/pull?
This is average but not always rigid. Pull = pull ups, single arm lat pull down and 1 arm dumbbell row. Push = floor press, include dumbbell press, cable press, push up. Legs = Zurcher squat, Bulgarian split squat, walking lunges, leg curl,
This was roughly what I’d do. Today the biggest change I’ve made to my training since I’m trying to build more muscle is I’ve added a lot of dips and pull ups in. That’s the main change. I’ll go for another 6 months and probably make an update to this video but a muscle building one. Hope that helps mate.
Damn 😓 just realized you asked about the upper lower 😂. Lower was pretty much same as leg day. Upper I’d prioritize some more bi and tri movements like incline seated bicep curl and skull crushers. And I’d do military press for shoulders and just 1 or 2 for chest/back same as on my other days but I’d pick 1/2
There really is nothing like that feeling you get from losing a significant amount of weight.
how many calories / Macros did you eat per day ?
About 2500
Maybe it's been asked, but how long did this take you?
4 months roughly
@@Baldcafe I appreciate your reply. Thank you.
When you make a schedule and stick to it that's how you can make progress.
Could you link the app in the description?
apps.apple.com/gb/app/carbon-smart-diet-coach/id1437820611
Did you read a book abotu this identity shift or did you find it out on your own?
Check the very last moments of the video. I got it from that guy who I did an interview
Honestly I think you'd rock the stubble look good with a shaved head the full caveman look isn't my thing but that's just me
What the heck is a "macro" ?
This
Hair looks good
Don´t forget to supplement yourself with Magnesium and Zinc + Copper to avoid having muscle issues, prostate problems and so on. only this minerals will save you from a lot of health related issues.
Surprised I didn't see Bald Omni Man in the description tbh
Yeah he’s another. I just figured 3 was enough… I totally overlooked the bald part 😂
Give me your beard bro
I challenge you to a boxing match, send me location.
Dude, I lost almost 40lbs with one key change. I got into the carnivore diet.
I think shaving one's head when balding is like someone deciding to just wear a hat all the time as a solution. But sure enough you will get tired of it and will realize it will not work all the time.
I don't understand. If shaving thr head is the solution to all of your problems and everyone else's hair problems, why have you grown out your hair for the past few years?
Shaving your head is the solution to confronting your fears and anxiety over going bald. Once you’ve done that bald/balding/hair loss and all that jazz isn’t even a thing any more. Therefore I’m at the point where being insecure about balding doesn’t factor into how I feel about myself etc. since I do Baldcafe I just explore all and every avenues +rocking some balding hair for a bit is a big F U to that time I was insecure about it. If I never did Baldcafe I’d just rock a buzz and be done with it since it’s just simple. In a nutshell that answers your Q. Peace
coul've been 31lbs if you would shave your head mate :))
good job on your progress
i think you have low t...get it checked...
Now you have a decent following on youtube made you get shredded, back in 2019 you couldn't get motivated with hardly nobody following lol.So take an hard look in mirror & you'd know you'd only could fo this with an audience.
Well I’m back to full bulk mode so what’s the explanation for that?
@@Baldcafe you downloaded transformation not me, so my statement stands you did it for views.Listen you know I'm right about motivation with an audience & without 🤣🤣🤣🤣🤣🤣🤣🤣
@@Baldcafe what's your height & weight.