💪 IMPORTANT REMINDERS: ✅ Get your free training and nutrition plan: www.SeanNal.com/custom ✅ Follow on IG for daily tips: instagram.com/sean_nalewanyj ✅ Check out my science-based supplements: www.RealScienceAthletics.com (Save 15% on first order with code CZcams15) P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
I singed up 3 times now, all I got is your push mail, no trace of this plan. I honestly think you're one of the best and most honest fitness person out there about everything fitness related, but this part was off every time
Quick question: I am currently following your free training program and I'm sitting at around 26% body fat, will taking creatine monohydrate going to slow my fat loss?
@@lexthedude5602 Ok this question is not for me but when it comes to fitness and sports with the little knowledge i have i love to help even though I am not a diëtist but recently i won two amateur bodybuilding competitions in the same month and i remembered my homework, but ok if you really want to get lean and you are serious about it then creatine maybe not an good option because it alouds water retention especially creatine monohydrate, it is better to find a good diet like maybe a low carb diet to speed things up and good protein intake especially SOJA protein when it comes to getting lean is the best ofcourse i don't know your body or i have never seen you and i am not your coach but daily situps variation for 30 minutes and 6 sets of a 20 repetition in whatever body parts you are training with a good 1 hour cardio on the bike or treadmill have to be enough for you in my imagination
Thats fucking amazing, ive been slow cutting and lifting again since oct, im down 15lbs after 12 weeks but my body composition is completely different. Lets get it man
@@Tespri consistency. No exceptions. If you KNOW for an absolute fact that you're doing everything right, then it really is just a waiting game. Expect the rate of weight loss to slow considerably the lower you get. Resist the urge to cut calories even further if you've already gone sub-2000.
Overeating has always been my ultimate main issue. And this video wasn't just a top 10 things video, it actually felt like a guide on weight loss. Thanks Sean! Your guidance is much appreciated.
For me 3 days of fasting or several weeks of caloric deficits are often ruined in literally one sitting lmao especially after smoking weed food just goes into me like a truck without brakes
@@eloelo6944 I was like that with booze...one glass of wine prepping dinner and I snarfed down a family sized bag of Lays before the meal was even done lol. Quitting booze isn't easy but I'm finally eating better and less and losing fat. I'm glad he said hunger is a good thing cause I'm a teeny-little bit hungry pretty much all day long but it isn't that bad that i wanna binge.
@A Z yes. Food values. You need good foods too. Eat much more protein. Less sugar carbs(but not no carbs) Eat more fibers(to fill yourself) and eat some good healthy fat ( but too much cause their calories are ridiculously high) and all of this in calorie deficit to loose around 1% of body fat each week(3500 calories are around 0.5 of fat) and do cardio for 150 minutes at least in a week . With some strength training in the week and you would be golden my guy. And drink a lot of water or artificial sweeteners drinks too
My dad is constantly jumping from one dad diet to another and gets upset that he doesn’t lose weight because of it, I tried telling him he needs to lower the amount of calories he eats in a day but he just said “that’s an outdated way of thinking”
Poor man's brainwashed. Sometimes a fad diet helps you to eat less. But eating less is what loses you weight. It's physics.Let's hope someone can convince him!!!
Sean, can you discuss the well known and ubiquitous notion that “eating after 8 pm” or too close to bed time, causes weight/fat gain? I’d be interested to hear your insight on that topic.
from what i kno man you just need to not eat 3 hours before you sleep and not consume liquids 1-2 hrs before you sleep in order for the digestion process to undergo properly and not occur a weight/fat gain
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of diet helpers and planners, like Next level diet for example (used it personally). Losing/gaining weight is just a simple math, really...
Good to hear about people who struggle with recognising hunger levels, portion control etc - as someone with ADHD I have to track things because it’s so easy to either binge after forgetting to eat all day or seeing a decent portion as too small. Impulse control and poor feedback in our bodies doesn’t help either. I have to train myself portions using tracking programs, and keep using them because if that inability for me to recognise when I’m full etc.
This is exactly what I do as well. Before diagnosis I couldn't figure out why I've tried and failed so many times over the years (I always keep trying though) and now I understand what the reason is. While I'm still prone to binge episodes (for that sweet sweet dopamine and I realize they're on days I forget to take my meds) calorie counting and tracking has been invaluable on this journey, now with better understanding of myself and the process as a whole
I agree especially with the last info on #2. In a few mths I dropped down from 190lbs to 170-175lbs while still eating whatever I desired once/twice a week (though much smaller portions too) and started eating more healthier foods. Most people try to eliminate every single thing 'bad food' and it ends up being a horrible experience and then give up. Now I did facilitate it by exercising (30min cardio 2-3 times a week), but the key takeaway is that I was still at a deficit from my maintenance level + exercising which gave me extra motivation to keep it up.
Hey Sean I just found your account! I wanted to say that I struggle with eating disorder habits and bad thoughts involved with ED , and your videos really help debunk all the irrational thinking I’m having in regards to eating disorder struggles.
I hope you can overcome your problems with ED. I’ve had issues in the past as well, so know that you’re not alone and there are people out there rooting for you!
Always appreciate the no BS advice. For me, I count calories. I was stunned at how badly I was low balling the amount of calories I was consuming by just eye-balling it.
People like him and Mike Israetel just give us good scientific knowledge for free, while folks like VShred charge you multiple payments for BS info. There truly is a Jedi and a Sith in this community.
I follow intermittent fasting as well. 2 meals a day with a 24 hour fast one day a week. No issues making progress on lifts. Slow yes but I've no deadline. Thanks for the videos Sean 💓😗🤗💙 Be safe and STAY blessed everyone 🙏
Honestly Sean the calorie deficit is so important that one time years ago I visited America from Aus and ended up slacking off on training and eating all the shit fast food there. But what happened was I was only eating once a day coz it was so greasy I wasn't hungry after that. After about 5 weeks of eating junk food and only eating once or twice a day I came home looking much much leaner and lost a lot of weight despite the 'unhealthy' fast food diet. Obviously I was in a deficit the whole time.
Fake Sean here, I assume you are novice so reduce your working weights by 10% and build up from there. If you are intermediate, things get a little more tricky. Are you training according to your plan? Not missing workouts? Eating at a calorie surplus and enough proteins? Recovering? Changing the stalled exercises for a while? If you are doing these, you could do double progression or add volume (sets).
@@killercontent7688 yep! I've been going to the gym for only about 9 months consistently, and I've seen loads of progress from doing so! I'm very close to hitting the magical "2 plate bench" and "3 plate Squat", I'll look into what you have said and hopefully things will continue!! Thanks for the tips bruv!!
My name is Sean so I'll answer this question. I think the best way to ensure continuous progression and break plateaus is to change your variations. I follow the conjugate method and the main lift rotates every single week, but when you come back to the competition lift you're way stronger than last time you tested it. It's also important to remember that if you can do the same weight for the same reps but it's easier than last time that is still progress and you've adapted. Sometimes the adaptations take longer to result in more weight added.
I was going to say I’m an intuitive eater now and I generally eat according to cico. I don’t track calories with my phone but I have a genera idea of what I’m putting into my body. I’ve lost over 50 pounds by just going to the gym and eating what I want. Sean mentions that this works until you get a lot leaner. I haven’t gotten to the point where I have to be strict with my calories but it’s very helpful and exactly what I wanted to know. It also makes me think that counting calories isn’t as helpful as people make it out to be when your “trying to loose weight.” He’s right when he says most people can make huge changes(no pun intended) by just correcting prior habits and understanding cico. Anyway, this video is Insanely insightful 🙏
I just love when people say that it’s better to drink regular soda rather than diet, full fat yogurt rather than fat free, or steak rather than a leaner meat while on a diet. These people just don’t even understand how nutrition or calories even work.
full fat yogurt is absolutely better than fat free. it keeps you fuller longer, plus it tastes better. take it from me, im a goblin who eats plain greek yogurt straight out of the tub and ive lost weight doing so.
@@meepmoop2308 I didn't say full fat yogurt is bad. But when you're dieting its often better for most people to be able to have more volume with more protein. 1 cup of full fat literally has 2x more energy than 1 cup of fat free.
Just bought your program and while I have lost over 50 lbs and go to the gym regularly, I need to tweak things to achieve my goals for my age (56). Arms look good but the rest is so so. I trust your message plus we are from the same neck of the woods, BC 🇨🇦. Anyway, cheers. Time to step up. 💪💪
Great video as always, Sean! Hope you have a well-deserved break with friends and family over the festive period! In 2022 if you're able to do a video giving advice for those of us getting towards 40, where the joints aren't so forgiving anymore and life responsibilities mean less time to dedicate to training, that would be brilliant and much appreciated! Sending best wishes from the UK!
hello sean, i'm from brazil. thank you very much for the tips. unfortunately here in brazil we are full of fitness influences full of bro science and stupid exercises. your channel is a refuge from all this shit in the fitness world.
Thanks Sean I’ve only been at it for 2 months and lost 40 pounds while working out 5 days a week and was on a strict diet like you’ve mentioned before on other videos out of me and 2 other friends I’m the only one who’s been consistent and the only one who’s made progress in the same time frame so really to everyone who complains about any of these tips not working for them is really just not trying hard enough because this is not just a small change it’s a big sacrifice you’re going to have to make example I haven’t drank soda or beer since I started and no more fast food like I use to eat everyday and now I recently just stopped smoking weed lol I know it’s not bad but now I don’t feel like I need it everyday except when I work out twice in a day since I feel weed is a good natural pre workout and don’t want to take more caffeine in a day
Thank you so much for this video. I wish every person out there like me struggling to lose weight should watch this video, only! I have watched so many videos on weight loss looking for the answer and all I find are mixed answers, and only this video has truly simplified it and spelled it out and has said the absolute truth. The one time I successfully lost weight was when I was eating very little and exercising a lot and doing that consistently, so I know maintaining a calorie deficit is the key to weight loss but that time, I know my calorie deficit was too much and I couldn't sustain it and my body was not healthy even though I lost a significant amount of weight so I gained all the weight back from overeating. Now, in fear of going back to that, I started to listen to all the female fitness influencers who talk about intuitive eating and non-restrictive dieting and not starving yourself, which is true, I don't need to starve myself, but as a result, even though my calories are mostly from whole, unprocessed foods, I could tell I was still eating too many calories. I am also scared to eat sweet treats that I like, and I am frustrated because even though I'm exercising daily, eating healthy, and cutting out things that I like, my weight doesn't change. And the simple fact is, my calories in probably equal or is a bit higher than my calories out. So I studied all the videos about female fitness influencers who have transformed their bodies and their "what I eat in a day" videos, they all talk about eating freely and eating "whatever they want" but then the common factor that I saw is this: they really don't eat that much. Yes, they eat enough, but compared to what I eat, it looks a lot less. And also, they are already fit now and their goals are no longer fat loss but muscle gain but I have still been just following their "eat whatever you want as long as it's mostly whole foods, and no restriction" advice... I knew this, but because I've been having a "hunger is bad!" mentality, I haven't been able to reach my weight loss goal. But this video finally tells me, yes, I will be hungry but no, I don't have to cut out things that I like, but yes, I still should be mindful of what I eat, and yes, it means some restriction and sacrifice and patience and discipline, but no, it doesn't mean I have to starve, and no, it doesn't mean I have to obsessively count calories but I should be mindful of how many calories I eat and it just means I have to maintain a calorie deficit for some time and remain consistent. This really frees up everything. Thank you so much, I wish this video got as many views as all those influencers do. I know they mean well but their messages are mixed and just not helpful in the long run. I will definitely make this my one video to watch on weight loss and share it with others like me too who have been struggling.
Dude Sean, seriously a bomb video. This was great. So succinct and to the point and packed with info. I love how you started with the 2 extremes of calories don't matter and ONLY calories matter. Great comparison. I want this info to just be downloaded into everyone's brain lol
Ok, so calorie deficit is the foundation. You can control de intake by eating less but you can also control to some extent the calorie consumption by choosing food with higher digestive requirements like protein, higher full sensation like carbs and weight training. Also a sustainable deficit is 500 kcal which would mean about 2 kg of weight lost per month and I should adjust my diet if my weight loss is under 2 kg. Thanks for every tip.
Phenomenal information, as usual! I’m like you…I do a more aggressive cut but for a shorter period of time (usually 4 weeks) and back to maintenance after that or a slight caloric surplus. I was eating 4000 calories daily and my hunger wasn’t there anymore…this cut (at about 2500-2900 calories daily) has re-energized me and my hunger levels are coming back (I’m in my 3rd week)…and down 6 pounds (I’m 5’10” and currently 196 pounds). I can see my abs again lol…albeit not as defined as I would like..,but a huge improvement. Happy holidays and happy new year!!! 🏋️♂️💪❤️🔥
Hey there! I know I'm not Sean but I thought I'd help you out because I've gone through the same thing. Ultimately the best way to prevent muscle loss in that situation is to make sure you're eating enough protein and eating somewhere around your maintenance calories. I'm usually at about 1 g of protein per pound of body weight, or a little bit less. When I'm in a situation like that I make sure to get 1-1.2g or so of protein per pound of body weight. The cool thing is that some of the recent studies have shown that although without any training stimulus there might be a little tiny bit of atrophy, but you can go up to somewhere around 3 to 6 months and still maintain most of your muscle mass. I can't remember the exact number but I know it was around there. All the best to you and I hope you feel better soon! Also remember when you start training again to take it slow. Don't pick up right where you left off. You could even drop the volume per session or even just start with like two days a week of lifting and that will be plenty to get you started again.
I love your matter-of-fact, no-nonsense approach. Honesty is so appreciated with so much BS being tossed around regarding the DO's and DON'T's as well as people peddling fake, overpriced "snake oil" supplements, miracles-in-a-bottle. The more I watch and apply, the more I learn, the better I feel. Thank you so much!
Hey Sean, I'm not sure you'll read this but if you do... I lost around 30 pounds in 2 months using calorie deficit and exercise but now weight loss has become super slow. Any advice?
Deload a week maintenance Calories your body needs a break from the cut. Less weight and volume and workouts that don’t require a lot of recovery time. For example barbell row instead of deadlift
Hi Sean, question for ya: What's your take on Turkesterone? It's been a wildly hot topic and it seems like a lot of dudes in your circle are jumping into it head first
Went from 94kg in the beginning of January to 74 around 15th March with 1500 cars daily and weight training 5 days a week averaging 700 cala burned everyday from my workout.
The environmental circumstances really do not matter. An activity done with the same intensity will always burn the same amount of calories because it is a unit of measurement for energy intake or expenditure. The better question is does weight training fasted in the morning help you train consistently with better intensity and form than doing it in the evening after eating for the day? The answer is subjective for each person. I work out in the morning before eating because it is the best way for me to stay consistent with my schedule. Even though my performance might be more intense in the evening my body will adapt over time to giving better performance in the morning but ultimately its what helps keep me consistent over time. So the only way to burn more calories is to do more work more intensely and more consistently. The circumstances for that are extremely individual and adaptive to what you do the most.
I knew all of this from reading burn the fat and feed the muscle but I appreciate you using your platform to properly educate the masses. The average person is absolutely clueless when it comes to nutrition.
I find maintenance the hardest to maintain, I can do deficit easy and bulking but maintenance is hard for me, I would love some tips on maintaining my weight
My Favorite CZcamsr Sean Nal thanks for always giving us the facts. I know you been extremely busy with Real Science Athletics. I have one question are you going to have any Vegan addition coming in the near future.
God u r a blessing to CZcams. Sean nalewanyj and jonni shreve. I hope u 2 never have a negative relationship with each other. I think you 2 should do a video together.
Sean has one of the most informative, truthful and straight to the point fitness channels on CZcams! If you want to see results as a "natural" in bodybuilding you should be following this guy!
This reaffirmed everything I've been doing and the results I've been seeing. At 37 I'm down 35 pounds following a back injury which kept me almost immobile for 3 months, during which I gained fat and lost muscle. I'm now working on decreasing my deficit to something more manageable long term which will help me do some body recomposition rather than just losing weight.
Low carb diets often leads to low energy levels in the gym and limit your total calorie burn. It’s effective to an extend, but from my personal experience it kinda plateaus out after the initial few weeks. Intermittent fasting however works for me because I tend take in significantly less calories when I fast. I personally can’t eat a lot in 8 hours and I try to avoid calorie dense food during my feeding window. This is not what most people do while fasting, they tend to eat whatever they wish during their feeding window
My experiments with IF did not go well because I had the wrong mindset with it and didn’t understand the basics of calories. I was thinking it was a way to cheat and that the fasting was magically going to burn everything off. I actually found the fasting itself pretty easy but when I started eating again I would suddenly get ravenous and end up eating too much. If I were to try it again I would make sure to meal prep a lot better lol. People that understand it’s secondary to the diet itself should do fine with it, but many of the IF people tend to emphasize the wrong things IMO.
Just wanted to say that your outreach has been fantastic. You popped up in my insta reels first and I’ve since followed you on CZcams. I’ve appreciated all the knowledge you’ve dropped
Preparing pre-measured ingredients (example being cutting your cheese into smaller blocks of 50gs to use in various recipes) helps make eyeballing infinitely easier. (Unsure if you can even call it eyeballing at that point lol.) I've bought several fridge storage boxes with which I package all the ingredients for a recipe in advance, for when I need to make it. This way I can have fresh meals without having to prepare ingredients from scratch each and every time. I think this is the better middle-ground between preparing the meals themselves in advance (which, let's be frank, does not taste as good as freshly cooked from raw ingredients) or not preparing anything and cursing yourself with prep work on a potentiallly very busy day where you have no time to extensively measure and prep ingredients. Noting down recipes and preparing ingredients in advance helps a lot.
Great and informative video! If I were to educate someone on weight loss I’d send them this. Especially as a woman so many fitness influencers promote false information and create a bad relationship with food when in reality it’s quite simple. Personally, I like tracking to keep myself accountable. Otherwise i find myself binging. It motivates me to eat better and reach my daily protein. I have a very busy schedule and it’s very demanding on my ability to think and retain memory so i feel it immediatly when energy stores are low - so i’m sticking with slow and steady!
Glad you made the point about hunger! The trick is managing the hunger, keeping it at a tolerable level. The over all key is sustainability. The diet structure you should follow is the one you can sustain.
What do you think about Ketosis? It normally helps eat less calories because it naturally reduces hunger. The only weight loss program I’ve had success with was low carb, going into Ketosis. The times I’ve tried just calorie deficits, I was left hungry even though I’d already ate my calorie allowance.
There isn’t one size fits all diet. Choose the best diet for you. The best advice i can give you is that you enjoy the foods that you are eating on whatever diet you are on. That way it doesn’t feel like you are forcing yourself to eat these types of foods.
Glad I came across your video, I appreciate that your a straight shooter, No nonsence. Look forward to watching more and learning more from you. Thank you and God Bless.
every time i see your physique pics i think about that injury you deal with that messes with your push exercises and reminds me not to make excuses about my knee lol glad to have followed you early on 🤛🏻
This is by far the best video I have seen on CZcams about Fat loss that could help significantly the newbies. I am a huge fan of your channel, Mario Tomic, Athlean- X, Jeff Nippard, and Paul Revelia. You guys have collectively helped me more, for free, than any other dietitian could have ever done. Keep up the goo work.
There are some points I wish he’d mention like the necessity of carbs and fats for muscle protein synthesis and there are ideal ways to use carbs and fats. But other than that, Sean is the best!
Regarding fasting, what you‘re neglecting is the fact that the amount of fat the body can gain from a single meal is just as limited as it is for absorbing protein. Same for the insulin spikes. Yes, the calorie deficit is important, but that doesn’t mean insulin is irrelevant. Of course some kind of calorie deficit will always be the reason for fat loss, but that doesn’t translate 1:1 into every calorie is equal. The equation will be right at the cellular level, but not necessarily on the level of what calories you‘re putting in your mouth and what your tracker say’s you’re burning. There is a huge amount of factors these two numbers don’t account for. The message should be: Don’t overcomplicate it and just do what works for you. Don’t think there is only one golden way, no matter what specific advantages a certain diet might have. They only matter if they work for you.
Damn I really wish I saw this earlier. Number 8 would have been so helpful because I thought that since I was starting to feel hungry more often after 3 months of my cut, I was depriving my body of calories and I started eating a lot again.
💪 IMPORTANT REMINDERS:
✅ Get your free training and nutrition plan: www.SeanNal.com/custom
✅ Follow on IG for daily tips: instagram.com/sean_nalewanyj
✅ Check out my science-based supplements: www.RealScienceAthletics.com
(Save 15% on first order with code CZcams15)
P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
provide time stamps
I singed up 3 times now, all I got is your push mail, no trace of this plan.
I honestly think you're one of the best and most honest fitness person out there about everything fitness related, but this part was off every time
Great information champ
Quick question: I am currently following your free training program and I'm sitting at around 26% body fat, will taking creatine monohydrate going to slow my fat loss?
@@lexthedude5602 Ok this question is not for me but when it comes to fitness and sports with the little knowledge i have i love to help even though I am not a diëtist but recently i won two amateur bodybuilding competitions in the same month and i remembered my homework, but ok if you really want to get lean and you are serious about it then creatine maybe not an good option because it alouds water retention especially creatine monohydrate, it is better to find a good diet like maybe a low carb diet to speed things up and good protein intake especially SOJA protein when it comes to getting lean is the best ofcourse i don't know your body or i have never seen you and i am not your coach but daily situps variation for 30 minutes and 6 sets of a 20 repetition in whatever body parts you are training with a good 1 hour cardio on the bike or treadmill have to be enough for you in my imagination
Keeping it real and no BS. Great video as always!
We know don't simp all the time
Bro love ❤️
I am glad sean channel is rapidly growing ever since he started CZcams shorts
Smash the like button for gains.
@Mario Tomic did I see you making a cameo in this vid or my eyes playing tricks on me?
1. Calories don’t matter (1:12)
2. A calorie deficit is everything (3:48)
3. “Fat-burning” foods (6:00)
4. “Fat-storing” foods (7:51)
5. Intuitive eating (9:35)
6. Low-carb diets (11:50)
7. Intermittent fasting (13:41)
8. Hunger is always bad (15:43)
9. Always cut slowly (17:45)
10. Fat burners (19:08)
Gigachad. Thank you
Legend
@@GVS You’re the legend, brother 💪
Thank you! But his editors are the ones that should make timestamps. Every quality youtuber has them in 2021
@@ld1065 a lot don't, as it can reduce watch time
72 lbs down in 11 months and counting! Down to 18.5% bf (from +30%) Thanks for the constant uploads of legit fitness and nutritional advice, Sean!
Very impressive bro, keep up the good work 💪🏽
Thats fucking amazing, ive been slow cutting and lifting again since oct, im down 15lbs after 12 weeks but my body composition is completely different. Lets get it man
Good shit man
How do you deal with plateaus?
@@Tespri consistency. No exceptions. If you KNOW for an absolute fact that you're doing everything right, then it really is just a waiting game. Expect the rate of weight loss to slow considerably the lower you get.
Resist the urge to cut calories even further if you've already gone sub-2000.
Overeating has always been my ultimate main issue. And this video wasn't just a top 10 things video, it actually felt like a guide on weight loss. Thanks Sean! Your guidance is much appreciated.
Evolution is keeping most of us down. Just be wary of it I'd say, and you're already well on the way to losing the weight permanently!
For me 3 days of fasting or several weeks of caloric deficits are often ruined in literally one sitting lmao especially after smoking weed food just goes into me like a truck without brakes
@@eloelo6944 cut the weed bro
Try intermittent fasting
@@eloelo6944 I was like that with booze...one glass of wine prepping dinner and I snarfed down a family sized bag of Lays before the meal was even done lol. Quitting booze isn't easy but I'm finally eating better and less and losing fat. I'm glad he said hunger is a good thing cause I'm a teeny-little bit hungry pretty much all day long but it isn't that bad that i wanna binge.
1. Calories don’t matter
2. A calorie deficit is everything
3. Fat burning foods
4. Fat storing foods
5. Intuitive eating
6. Low carb diets
7. Intermittent fasting
8. Hunger is always bad
9. Always cut slowly
10. Fat burners
🔥
You're the real hero
Many thanks.
Cut slowly is good actually (practically cause good cut is much slower than people want)
@A Z yes.
Food values.
You need good foods too.
Eat much more protein.
Less sugar carbs(but not no carbs)
Eat more fibers(to fill yourself) and eat some good healthy fat ( but too much cause their calories are ridiculously high) and all of this in calorie deficit to loose around 1% of body fat each week(3500 calories are around 0.5 of fat) and do cardio for 150 minutes at least in a week . With some strength training in the week and you would be golden my guy.
And drink a lot of water or artificial sweeteners drinks too
My dad is constantly jumping from one dad diet to another and gets upset that he doesn’t lose weight because of it, I tried telling him he needs to lower the amount of calories he eats in a day but he just said “that’s an outdated way of thinking”
Poor man's brainwashed.
Sometimes a fad diet helps you to eat less. But eating less is what loses you weight. It's physics.Let's hope someone can convince him!!!
😂😂😂
Sean, can you discuss the well known and ubiquitous notion that “eating after 8 pm” or too close to bed time, causes weight/fat gain? I’d be interested to hear your insight on that topic.
I second this. This topic is definitely one of my ongoing fitness questions.
from what i kno man you just need to not eat 3 hours before you sleep and not consume liquids 1-2 hrs before you sleep in order for the digestion process to undergo properly and not occur a weight/fat gain
from my knowledge that doesnt increase weight gain all it does it probably make it harder for you to sleep or reduce sleep quality
@@lonzofr no this is false information mate.
IT'S CALLED CALORIES IN VS CALORIES OUT! THAT'S IT. Doesn't matter when you your calories... You're welcome.
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of diet helpers and planners, like Next level diet for example (used it personally). Losing/gaining weight is just a simple math, really...
Good to hear about people who struggle with recognising hunger levels, portion control etc - as someone with ADHD I have to track things because it’s so easy to either binge after forgetting to eat all day or seeing a decent portion as too small. Impulse control and poor feedback in our bodies doesn’t help either. I have to train myself portions using tracking programs, and keep using them because if that inability for me to recognise when I’m full etc.
This is exactly what I do as well. Before diagnosis I couldn't figure out why I've tried and failed so many times over the years (I always keep trying though) and now I understand what the reason is. While I'm still prone to binge episodes (for that sweet sweet dopamine and I realize they're on days I forget to take my meds) calorie counting and tracking has been invaluable on this journey, now with better understanding of myself and the process as a whole
Same. And the days I don’t take my meds, I’m way more prone to binge eat and lost grip of my momentum. Something you experience too?
Great stuff, it's sad to see a lot of these myths remain so prevalent!
I agree especially with the last info on #2. In a few mths I dropped down from 190lbs to 170-175lbs while still eating whatever I desired once/twice a week (though much smaller portions too) and started eating more healthier foods. Most people try to eliminate every single thing 'bad food' and it ends up being a horrible experience and then give up. Now I did facilitate it by exercising (30min cardio 2-3 times a week), but the key takeaway is that I was still at a deficit from my maintenance level + exercising which gave me extra motivation to keep it up.
This video should be compulsory in all schools aswell as before enrollment in any gym.
Solid advice here Sean, especially the Low Carb Diet section. I followed this for 18 months without really realising the fundamentals behind it.
Hey Sean I just found your account! I wanted to say that I struggle with eating disorder habits and bad thoughts involved with ED , and your videos really help debunk all the irrational thinking I’m having in regards to eating disorder struggles.
I hope you can overcome your problems with ED. I’ve had issues in the past as well, so know that you’re not alone and there are people out there rooting for you!
Don't abbreviate eating disorder as ED...... That's something else way worse than " I just can't put the fork down!"
@@dustencross357 care to explain?
@@supersupersupersecretspy1715 ED is erectile dysfunction
Always appreciate the no BS advice. For me, I count calories. I was stunned at how badly I was low balling the amount of calories I was consuming by just eye-balling it.
Sean out here providing us with free knowledge again and again, thank you
People like him and Mike Israetel just give us good scientific knowledge for free, while folks like VShred charge you multiple payments for BS info. There truly is a Jedi and a Sith in this community.
@@steveloge8119 i recommend checking out natural hypertrophy
Bro your content is gold. Clear, concise, articulate and right to the point. Keep it up!
Thanks for the tips man. I've made a lot of progress listening to you but I'm still struggling a bit.
Ok watch Greg doucette
I follow intermittent fasting as well.
2 meals a day with a 24 hour fast one day a week.
No issues making progress on lifts. Slow yes but I've no deadline.
Thanks for the videos Sean
💓😗🤗💙
Be safe and STAY blessed everyone
🙏
Do you happen to train in a fasted state as well?
@@sn5837 6 hours after eating a meal that makes up 70% of my daily calories.
i do a 24 fast 1 day a week to,i do it because the dayyyy before my fast i binge and eat wat i want
Honestly Sean the calorie deficit is so important that one time years ago I visited America from Aus and ended up slacking off on training and eating all the shit fast food there. But what happened was I was only eating once a day coz it was so greasy I wasn't hungry after that. After about 5 weeks of eating junk food and only eating once or twice a day I came home looking much much leaner and lost a lot of weight despite the 'unhealthy' fast food diet. Obviously I was in a deficit the whole time.
Yo Sean! Any tips when you hit a plateau in progressive overload?
Fake Sean here, I assume you are novice so reduce your working weights by 10% and build up from there.
If you are intermediate, things get a little more tricky. Are you training according to your plan? Not missing workouts? Eating at a calorie surplus and enough proteins? Recovering? Changing the stalled exercises for a while? If you are doing these, you could do double progression or add volume (sets).
Get some microplates.
@@killercontent7688 yep! I've been going to the gym for only about 9 months consistently, and I've seen loads of progress from doing so! I'm very close to hitting the magical "2 plate bench" and "3 plate Squat", I'll look into what you have said and hopefully things will continue!! Thanks for the tips bruv!!
@@Cynthia_Blackraven_666 The 1.25kg plates feels like 10kg 😂😂
My name is Sean so I'll answer this question. I think the best way to ensure continuous progression and break plateaus is to change your variations. I follow the conjugate method and the main lift rotates every single week, but when you come back to the competition lift you're way stronger than last time you tested it. It's also important to remember that if you can do the same weight for the same reps but it's easier than last time that is still progress and you've adapted. Sometimes the adaptations take longer to result in more weight added.
For someone like me that used to over eat, intermediate fasting really helped me control my eating habits.
I was going to say I’m an intuitive eater now and I generally eat according to cico. I don’t track calories with my phone but I have a genera idea of what I’m putting into my body. I’ve lost over 50 pounds by just going to the gym and eating what I want. Sean mentions that this works until you get a lot leaner. I haven’t gotten to the point where I have to be strict with my calories but it’s very helpful and exactly what I wanted to know. It also makes me think that counting calories isn’t as helpful as people make it out to be when your “trying to loose weight.” He’s right when he says most people can make huge changes(no pun intended) by just correcting prior habits and understanding cico. Anyway, this video is Insanely insightful 🙏
I just love when people say that it’s better to drink regular soda rather than diet, full fat yogurt rather than fat free, or steak rather than a leaner meat while on a diet. These people just don’t even understand how nutrition or calories even work.
full fat yogurt is absolutely better than fat free. it keeps you fuller longer, plus it tastes better. take it from me, im a goblin who eats plain greek yogurt straight out of the tub and ive lost weight doing so.
@@meepmoop2308 I didn't say full fat yogurt is bad. But when you're dieting its often better for most people to be able to have more volume with more protein. 1 cup of full fat literally has 2x more energy than 1 cup of fat free.
@@ExecutiveCounsel you got a point.
Just bought your program and while I have lost over 50 lbs and go to the gym regularly, I need to tweak things to achieve my goals for my age (56). Arms look good but the rest is so so. I trust your message plus we are from the same neck of the woods, BC 🇨🇦. Anyway, cheers. Time to step up. 💪💪
You’re the only fitness personal I follow. Love your approach and honesty.
Great video as always, Sean! Hope you have a well-deserved break with friends and family over the festive period! In 2022 if you're able to do a video giving advice for those of us getting towards 40, where the joints aren't so forgiving anymore and life responsibilities mean less time to dedicate to training, that would be brilliant and much appreciated! Sending best wishes from the UK!
This guy is genuinely the most trustworthy in the fitness industry!
hello sean, i'm from brazil. thank you very much for the tips. unfortunately here in brazil we are full of fitness influences full of bro science and stupid exercises. your channel is a refuge from all this shit in the fitness world.
bro it's like you take all the things my body was naturally teaching me, and put science behind it. Thank you for the no bullshit real shit.
Thanks Sean I’ve only been at it for 2 months and lost 40 pounds while working out 5 days a week and was on a strict diet like you’ve mentioned before on other videos out of me and 2 other friends I’m the only one who’s been consistent and the only one who’s made progress in the same time frame so really to everyone who complains about any of these tips not working for them is really just not trying hard enough because this is not just a small change it’s a big sacrifice you’re going to have to make example I haven’t drank soda or beer since I started and no more fast food like I use to eat everyday and now I recently just stopped smoking weed lol I know it’s not bad but now I don’t feel like I need it everyday except when I work out twice in a day since I feel weed is a good natural pre workout and don’t want to take more caffeine in a day
This guy always talks sense. Keep up the good work
I love this man with his no-bs policy. One of the only fitness youtubers I truly trust.
Getting 250 grams of protein every day is basically a job
Best fitness guru in youtube - u get nothing but facts from Sean 💯
Merry Christmas
Thank you so much for this video. I wish every person out there like me struggling to lose weight should watch this video, only! I have watched so many videos on weight loss looking for the answer and all I find are mixed answers, and only this video has truly simplified it and spelled it out and has said the absolute truth. The one time I successfully lost weight was when I was eating very little and exercising a lot and doing that consistently, so I know maintaining a calorie deficit is the key to weight loss but that time, I know my calorie deficit was too much and I couldn't sustain it and my body was not healthy even though I lost a significant amount of weight so I gained all the weight back from overeating. Now, in fear of going back to that, I started to listen to all the female fitness influencers who talk about intuitive eating and non-restrictive dieting and not starving yourself, which is true, I don't need to starve myself, but as a result, even though my calories are mostly from whole, unprocessed foods, I could tell I was still eating too many calories. I am also scared to eat sweet treats that I like, and I am frustrated because even though I'm exercising daily, eating healthy, and cutting out things that I like, my weight doesn't change. And the simple fact is, my calories in probably equal or is a bit higher than my calories out. So I studied all the videos about female fitness influencers who have transformed their bodies and their "what I eat in a day" videos, they all talk about eating freely and eating "whatever they want" but then the common factor that I saw is this: they really don't eat that much. Yes, they eat enough, but compared to what I eat, it looks a lot less. And also, they are already fit now and their goals are no longer fat loss but muscle gain but I have still been just following their "eat whatever you want as long as it's mostly whole foods, and no restriction" advice... I knew this, but because I've been having a "hunger is bad!" mentality, I haven't been able to reach my weight loss goal. But this video finally tells me, yes, I will be hungry but no, I don't have to cut out things that I like, but yes, I still should be mindful of what I eat, and yes, it means some restriction and sacrifice and patience and discipline, but no, it doesn't mean I have to starve, and no, it doesn't mean I have to obsessively count calories but I should be mindful of how many calories I eat and it just means I have to maintain a calorie deficit for some time and remain consistent. This really frees up everything. Thank you so much, I wish this video got as many views as all those influencers do. I know they mean well but their messages are mixed and just not helpful in the long run. I will definitely make this my one video to watch on weight loss and share it with others like me too who have been struggling.
Dude Sean, seriously a bomb video. This was great. So succinct and to the point and packed with info. I love how you started with the 2 extremes of calories don't matter and ONLY calories matter. Great comparison. I want this info to just be downloaded into everyone's brain lol
Another common sense, honest, direct video from, Sean. Thank you!
Sean and Noel Deyzel are the true MVPs of the fitness industry 💯
Definately not noel. 🤣
I'm so grateful that yt reccomended me your videos. My mindset to fat loss/muscle gain is so much heathier
Bro I'm here trying to keep eye contact and my eyes keep going towards his biceps lol.
Ok, so calorie deficit is the foundation. You can control de intake by eating less but you can also control to some extent the calorie consumption by choosing food with higher digestive requirements like protein, higher full sensation like carbs and weight training. Also a sustainable deficit is 500 kcal which would mean about 2 kg of weight lost per month and I should adjust my diet if my weight loss is under 2 kg. Thanks for every tip.
Phenomenal information, as usual! I’m like you…I do a more aggressive cut but for a shorter period of time (usually 4 weeks) and back to maintenance after that or a slight caloric surplus. I was eating 4000 calories daily and my hunger wasn’t there anymore…this cut (at about 2500-2900 calories daily) has re-energized me and my hunger levels are coming back (I’m in my 3rd week)…and down 6 pounds (I’m 5’10” and currently 196 pounds). I can see my abs again lol…albeit not as defined as I would like..,but a huge improvement. Happy holidays and happy new year!!! 🏋️♂️💪❤️🔥
I love that Sean always brings a no guff attitude and is doing the work to disprove these social media clickbait misinformation spreaders.
Hey Sean , any tips how to prevent muscle loss over a long period of sickness?
Hey there! I know I'm not Sean but I thought I'd help you out because I've gone through the same thing. Ultimately the best way to prevent muscle loss in that situation is to make sure you're eating enough protein and eating somewhere around your maintenance calories. I'm usually at about 1 g of protein per pound of body weight, or a little bit less. When I'm in a situation like that I make sure to get 1-1.2g or so of protein per pound of body weight. The cool thing is that some of the recent studies have shown that although without any training stimulus there might be a little tiny bit of atrophy, but you can go up to somewhere around 3 to 6 months and still maintain most of your muscle mass. I can't remember the exact number but I know it was around there. All the best to you and I hope you feel better soon! Also remember when you start training again to take it slow. Don't pick up right where you left off. You could even drop the volume per session or even just start with like two days a week of lifting and that will be plenty to get you started again.
@@DadBodFitness thanks
@@123four5six7eight Absolutely!
I love your matter-of-fact, no-nonsense approach. Honesty is so appreciated with so much BS being tossed around regarding the DO's and DON'T's as well as people peddling fake, overpriced "snake oil" supplements, miracles-in-a-bottle. The more I watch and apply, the more I learn, the better I feel. Thank you so much!
Hey Sean, I'm not sure you'll read this but if you do...
I lost around 30 pounds in 2 months using calorie deficit and exercise but now weight loss has become super slow. Any advice?
Have refeed days
Deload a week maintenance Calories your body needs a break from the cut. Less weight and volume and workouts that don’t require a lot of recovery time. For example barbell row instead of deadlift
@@j.b.595 thanks for the advice mate!
This is legit the best weight loss video I've ever watched. Covers everything you need to understand the process.
Hi Sean, question for ya: What's your take on Turkesterone? It's been a wildly hot topic and it seems like a lot of dudes in your circle are jumping into it head first
Went from 94kg in the beginning of January to 74 around 15th March with 1500 cars daily and weight training 5 days a week averaging 700 cala burned everyday from my workout.
I’m at that last fat loss phase and body recomp is so hard brooo, so little progress but at least I’m getting stronger. Love handles almost gone 😂😂
Kate bishop is guy bro
@@nohomers100 😱
Sameeee man
Thank you . Your one of the few channels who’s videos I share just because I trust you .
Hey guys I have doubt , does fasted work outs ( specifically weight training ) in the morning burns more calories ? Or should I change it to evening
The environmental circumstances really do not matter. An activity done with the same intensity will always burn the same amount of calories because it is a unit of measurement for energy intake or expenditure. The better question is does weight training fasted in the morning help you train consistently with better intensity and form than doing it in the evening after eating for the day? The answer is subjective for each person. I work out in the morning before eating because it is the best way for me to stay consistent with my schedule. Even though my performance might be more intense in the evening my body will adapt over time to giving better performance in the morning but ultimately its what helps keep me consistent over time. So the only way to burn more calories is to do more work more intensely and more consistently. The circumstances for that are extremely individual and adaptive to what you do the most.
I knew all of this from reading burn the fat and feed the muscle but I appreciate you using your platform to properly educate the masses. The average person is absolutely clueless when it comes to nutrition.
Never stop posting. Love and TRUST your content.
Sean is always up with the no bullshit advice, respect.
I find maintenance the hardest to maintain, I can do deficit easy and bulking but maintenance is hard for me, I would love some tips on maintaining my weight
My Favorite CZcamsr Sean Nal thanks for always giving us the facts. I know you been extremely busy with Real Science Athletics. I have one question are you going to have any Vegan addition coming in the near future.
Good stuff, thanks Coach!
dude i trust you with every fiber of my body, love your vids
God u r a blessing to CZcams. Sean nalewanyj and jonni shreve. I hope u 2 never have a negative relationship with each other. I think you 2 should do a video together.
Sean has one of the most informative, truthful and straight to the point fitness channels on CZcams! If you want to see results as a "natural" in bodybuilding you should be following this guy!
I've been seeing progress with my fat loss but I like watching these kind of videos to keep myself focused.
You are absolutely awesome. The only person I listen to now regarding health and fitness. There is no bs - just straight to the point.
This reaffirmed everything I've been doing and the results I've been seeing. At 37 I'm down 35 pounds following a back injury which kept me almost immobile for 3 months, during which I gained fat and lost muscle. I'm now working on decreasing my deficit to something more manageable long term which will help me do some body recomposition rather than just losing weight.
Low carb diets often leads to low energy levels in the gym and limit your total calorie burn. It’s effective to an extend, but from my personal experience it kinda plateaus out after the initial few weeks. Intermittent fasting however works for me because I tend take in significantly less calories when I fast. I personally can’t eat a lot in 8 hours and I try to avoid calorie dense food during my feeding window. This is not what most people do while fasting, they tend to eat whatever they wish during their feeding window
My experiments with IF did not go well because I had the wrong mindset with it and didn’t understand the basics of calories. I was thinking it was a way to cheat and that the fasting was magically going to burn everything off. I actually found the fasting itself pretty easy but when I started eating again I would suddenly get ravenous and end up eating too much. If I were to try it again I would make sure to meal prep a lot better lol. People that understand it’s secondary to the diet itself should do fine with it, but many of the IF people tend to emphasize the wrong things IMO.
Think about calorie tracking like Wikipedia. It's not an exact answer for a calorie deficit, but it gets you on the right track.
This is an exceptional video dispelling fat loss myths. Thanks and keep up the good work.
Just wanted to say that your outreach has been fantastic. You popped up in my insta reels first and I’ve since followed you on CZcams. I’ve appreciated all the knowledge you’ve dropped
Preparing pre-measured ingredients (example being cutting your cheese into smaller blocks of 50gs to use in various recipes) helps make eyeballing infinitely easier. (Unsure if you can even call it eyeballing at that point lol.)
I've bought several fridge storage boxes with which I package all the ingredients for a recipe in advance, for when I need to make it. This way I can have fresh meals without having to prepare ingredients from scratch each and every time.
I think this is the better middle-ground between preparing the meals themselves in advance (which, let's be frank, does not taste as good as freshly cooked from raw ingredients) or not preparing anything and cursing yourself with prep work on a potentiallly very busy day where you have no time to extensively measure and prep ingredients.
Noting down recipes and preparing ingredients in advance helps a lot.
You are a fantastic CZcamsr man. No BS information. Complete common sense.
Great and informative video! If I were to educate someone on weight loss I’d send them this. Especially as a woman so many fitness influencers promote false information and create a bad relationship with food when in reality it’s quite simple. Personally, I like tracking to keep myself accountable. Otherwise i find myself binging. It motivates me to eat better and reach my daily protein. I have a very busy schedule and it’s very demanding on my ability to think and retain memory so i feel it immediatly when energy stores are low - so i’m sticking with slow and steady!
Thank you for being real with us about the truths of bodybuilding Sean! We all appreciate you!!! 🐐
Glad you made the point about hunger! The trick is managing the hunger, keeping it at a tolerable level. The over all key is sustainability. The diet structure you should follow is the one you can sustain.
Brother!!!! I don’t know how I just now found your channel. So underrated!
Congratulations !! At last someone speaks the truth🙏
I love u guy…u have knowledge and u know how to explain every thing in a smooth way
thank you for giving the science behind your fitness videos! no BS! need more of this in the industry
I sometimes have cheat mels once or twice per week, but it makes me feel guilty in some way, but this video helped me vview differently thankssss
What do you think about Ketosis? It normally helps eat less calories because it naturally reduces hunger. The only weight loss program I’ve had success with was low carb, going into Ketosis. The times I’ve tried just calorie deficits, I was left hungry even though I’d already ate my calorie allowance.
There isn’t one size fits all diet. Choose the best diet for you. The best advice i can give you is that you enjoy the foods that you are eating on whatever diet you are on. That way it doesn’t feel like you are forcing yourself to eat these types of foods.
Glad I came across your video, I appreciate that your a straight shooter, No nonsence. Look forward to watching more and learning more from you. Thank you and God Bless.
every time i see your physique pics i think about that injury you deal with that messes with your push exercises and reminds me not to make excuses about my knee lol glad to have followed you early on 🤛🏻
This is by far the best video I have seen on CZcams about Fat loss that could help significantly the newbies. I am a huge fan of your channel, Mario Tomic, Athlean- X, Jeff Nippard, and Paul Revelia. You guys have collectively helped me more, for free, than any other dietitian could have ever done. Keep up the goo work.
You are so well spoken and your videos so high quality it’s amazing
There are some points I wish he’d mention like the necessity of carbs and fats for muscle protein synthesis and there are ideal ways to use carbs and fats. But other than that, Sean is the best!
Regarding fasting, what you‘re neglecting is the fact that the amount of fat the body can gain from a single meal is just as limited as it is for absorbing protein. Same for the insulin spikes. Yes, the calorie deficit is important, but that doesn’t mean insulin is irrelevant.
Of course some kind of calorie deficit will always be the reason for fat loss, but that doesn’t translate 1:1 into every calorie is equal. The equation will be right at the cellular level, but not necessarily on the level of what calories you‘re putting in your mouth and what your tracker say’s you’re burning. There is a huge amount of factors these two numbers don’t account for.
The message should be: Don’t overcomplicate it and just do what works for you. Don’t think there is only one golden way, no matter what specific advantages a certain diet might have. They only matter if they work for you.
Background hunger at times can also signal that you are dehydrated. Drinking a few cups of water will help curb the hunger signals between meals.
Damn I really wish I saw this earlier. Number 8 would have been so helpful because I thought that since I was starting to feel hungry more often after 3 months of my cut, I was depriving my body of calories and I started eating a lot again.
Could you please do a segment on emotional/ psychological eating?
Yeah the calorie one is bizarre, hear that all over social media.
Straight to the point, simple example, no BS.
THANK YOU.
Great job Sean. Love the videos
Wow. This was amazing. Thank you. Can you do a video on losing weight with Type 1 diabetes (how to treat lows)?
The best diet is a calorie deficit,weighing every day or every other day, and a open/growth mindset
My reality go to guy. Grown out of Jeff and now I understand this chap really keeps me on track. Keep it up Shaun :)
Love the content from this channel. Always enlightened and inspired from your videos. thanks Sean!
Yep that is how I do it. If I my brain tells me that something is not healthy I stay away.
Hi Sean, great video. I think tip number 8 is so true, its the reality of fat loss and most people cant handle the hunger aspect.