Aggressive Fat Loss | 15 LB Fat Loss | Calorie Deficit Plan
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- čas přidán 5. 08. 2024
- Lose 15lbs of body fat quickly to get shredded. The best approach to fat loss is the one which allows you to reach your ideal physique but also to maintain it and not end up worse then you were before.
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Can you add muscle lost, once you reach your goal? Sure, but you will also gain weight as muscle will cause the scale to go up so instead of being focused on a number, focus on a look that makes you happy.
Aggressive fat loss has it's place, but you must understand the problems that can arise so you don't fall into the trap of losing and gaining the same body fat for years.
When I weighed 230, I told myself I'd be in great shape at 215. When I weighed 215, I told myself I'd be in great shape at 200. When I weighed 200, I told myself I'd be in great shape at 185. Turns out that I'm pretty happy with how I look and feel at 190, which is good because any less than 185 and I think I'd start to really feel small.
@rockhuddy same thing with me, if you read my post haha I look good and feel great setting at 190ish so when it's time for a shred knock off about 5lbs to be super cut for a competition or beach or whatever won't be so hard going forward we just gotta keep right here! It was hard for me to mentally push through I have to be 220 to be a little big haha
.@@zacharymartin5198
most have to lose at least 20-30+ lbs more than they think to get lean.
Paul. Thanks for all you do.
Thanks Paul, I enjoy all your videos.
Great as always, highly educational and motivating ThanX for all your amazing effortS
This is why I keep coming back to this channel. I’m on month 11 of a 1.5 year long process to lose 90 LB of fat and gain 10-15 LB of muscle. I’m taking.the approach Paul is hi-lifting here, nothing aggressive but an approach that’s sustainable and will not result in muscle loss
Thank you. Great info!
This realistic expectation video is awesome! I have a family cruise later this summer and have a hard date to lose the Dad Bod so I'm comfortable pool and beach side. So, I am not likely to be able to get cut & ripped but I know I will improve. I'm focusing on steady state treadmill walking, biking and weight lifting/TRX. My weakness is snacking and I will make improvements. I'm going to work on doing it the right way and thanks for the videos and motivation.
Those pics of fat Paul are very motivating. I’m built the exact same and thought it would never actually be possible to get shredded
The realist fitness person on CZcams! Thanks Paul you are very correct I cut last year to finally get that shred look, I went from 6,1 221 always thinking I was big n fit, to be shredded and enter a competition which I won 1st in Debut novice bodybuilding class it took me to hit 183 on the scale, I did it in 12 weeks hard 100% the entire time. But when I hit 205 I about stopped and was like woah I thought I'd be shredded there wrongo I had to push through that I'm gonna be small phase right there to keep going
agreed!
I'm 6'1" myself and I usually stay between 210lbs and 215lbs..I've gotten as low was 200lbs-205lbs..that WALL is real!!! What did you do to breakthrough to continue to get to 183lbs???
@wenzelwalker171 I just had to mentally tell myself keep pushing, I've always wanted that completely shredded look and abs, I told myself I'm finally going to get it done no matter what it takes, and I know with the way I've always carried 220/215 I can get back to that easily but I was not shredded.. when I hit 190s I got way more attention saying I look big vs when I was at 220 and bigger haha it has definitely helped me get healthier and focus more on healthy eating and living I plan to hopefully keep it up for the rest of my life now and teach my family how to eat and be healthy, I feel really good and comfortable at 190/195 now still lean and shredded.
Slow and steady seems to be the winning formula. I had a bad elbow injury doing jiujitsu last year that helped me see this clearly. The rehab was hour-by-hour initially, exercises on an alarm, progress slow and steady. Often, progress felt invisible; I had to trust my doctor and therapist that the exercises and painful stretches would work. But when progress became noticeable, it felt huge -- progress became the difference between a weak, injured arm and one that was recovering and gaining strength.
Body fat, I see now, is the same thing. I got up to about 205lbs during the injury, now down to 185lb after a few months of focusing on nutrition, walking, and resistance training. Those first two months, progress felt invisible -- all this work, and despite pounds ticking down slowly, and I still got a big fat gut. It felt sorta frustrating, but I stuck with it. Now, I'm seeing changes in my body, and I see that the scale matters far less than the visible, tangible results. I trust that more will come if I stick with the process, day by day, step by step.
I appreciate the videos, Paul. I've been watching your videos, stepping up my daily steps, and adjusting my calories after starting a bit too aggressively. It works well!
Great I am definitely in for the 12 week fall challenge I missed on the last one. Thanks for doing another one thought I was going to have to wait until February 2025 lol.
You ain’t lying most have to lose a lot more than they think. A while ago a buddy of mine was talking to another guy at the gym. He said “I’m gonna lose 15 lbs and get so shredded”. I stayed out of it, but damn… dude probably had 60-70 lbs to shredded. 😂
Excellent! 👍🏼😄
Great video I think mindset is important we have to think about it in the sense of a way of life rather than a temporary fix for example staying at 7% for most people is probably not a healthy place to be for 12 months of the year whereas 15% is probably realistic and somewhat healthier then if your competing you dig in and lose those last lbs of fat to get shredded JS
So slow and steady wins the race
Depends on the genetics, amount of fat, etc.. when losing muscle on an extreme deficit, in my case, I rarely lose muscle or strength in a PMSF diet, however, I only do it for 4-6 weeks, then I eat at least 2 weeks at maintenance and continue if needed. I also workout 4 times per week, and train very hard, although not as hard as in maintenance or bulking, and my only cardio is walking uphill, or rather saying hiking. But that's what works for me and I prefer to suffer a couple of weeks, than seeing results slowly, but this is only for a person who really knows their body, very disciplined and is not for the long term and for someone who knows how to control after the diet is over and already have a healthy lifestyle, so don't do it if you don't already have what I said. Best
Thank you, as always, for the informative videos! During the video you mention FREE training programs or books on your website and I don't see those. Can you give me a link please?
As I’m watching the video something in the background catches my eye. As a card collector myself. It looks like you have a PSA Soto RC and looks like an Acuna as well. I couldn’t tell what the other ones were. Any time you wanna chat cards I’m game :)
Paul! High Five ✋
Great video thanks 🇺🇸 🇳🇿
I what it comes to fats is which way should I set the by body weight or percentage of calories as I’ve seen it done both ways and I was just wondering if one is better than the other
I appreciate you taking the time to answer the question.
But from my view its the wrong question asked.
Instead of talking about a specific 15lb,why not using percentage and how long it takes?
Lets say shredded is a 100%.
How long it took you to get there?
Did you actually reduce fat intake?
Can less body fat be dangerous for brain function and volume?As is consists of fat tissue?
I have a question maybe you can help with. I'm 64, about 30% fat. I recently started dieting, resistance training 3-4 days a week, indoor bike 30 minutes five days a week, and am very sedentary the rest of the time. My question is, would I be better of doing 3-10 min. bike rides vs. 1-30 min ride per day for fat loss?
It really is never a number on the scale you’d expect. I remember when I was 215 I thought oh 180. I’m 160 now and got as low as 148. Still wasn’t even sniffing 15% despite resistance training the whole time
Yeah at 6’4 I was 265 now 245 and I can see my self getting to 225-230 and comfortable.
Do you offer solutions for people who do not have the time to weigh and track calories, nor meal prep? Is fasting plus medication, the only solution for somebody who does not have the time nor the ability to combat hunger signals?
No matter what I do I can’t lose the belly fat, I’ll trim down but can’t get any definition no matter what, I do the calorie deficits, track my calories, workout twice a day 6 days a week, walking AM weights PM, checked the blood work, stay pretty consistent over the last few years, the belly and back fat doesn’t budge, it’s exhausting
I recommend to working out only 3-4 days per week. Your body has no time to recover which is super important.
Try Intermittent fasting . Work your way up to 72 hours. Incline walking on the treadmill and hot green tea.
Hello Paul,
How do I sign up for the fall challenge? Al
Dr Ian Lake, a type 1 diabetic is a General Practitioner in the UK, with over 37 years of experience and holds degrees in Medical Cell Biology and Biochemistry, ran 5 marathons, over 5 consecutive days in a fasted state.
He says, that the average person has apx 100.000 kcals of stored fat in the entire body.
If he could do what he did as a type 1 - losing 30 lbs for anyone else SHOULD be very do-able, not going to lie it is going to be easy, but do-able.
So lets say you're 15% bf, do you recommend losing 1lb or 2lb or is either is fine as long youre lifting weights
FIRST COMMENT AND FIRST LIKE:🏆💪⭐️🎖️🌟🥇🤩
Thank you!
Congratulations on your accomplishment 🎉
#147! Take that! Lol
Do you recommend HMB to help maintain muscle during a cut?
No
Looking like this flashes are too short.
He’s a ZADDY 😍🤭
Started too late with weight lifting. Body recompositioning atm, much longer process sadly. Best to do it properly in 1 try as he mentioned.
It's never too late. Just enjoy the slow ride and stay consistent. Watch it all happen :)
From the videos ive seen so far (i havent watched all) and the comments, it seems its geared to people who WANT to lose 15 pounds, they dont NEED to. Theyre already in shape.
Im aware there are other youtube videos geared for those who are 50 pounds overweight, bad genetics and hormones are out of whack for whatever reason. Exercise and eating the right food isnt going to help them. Theyre stuck at that setpoint.
No matter what person does, the body's setpoint will always be a culprit because you cant change setpoint
Hi Lisa. I respectfully disagree! I believe if you change your lifestyle you can absolutely change your "settling point" or setpoint weight. I'm not saying it's easy and it does takes work and ongoing maintenance once your reach your goal weight, but it can be done 💪🏻Dan
Would love to see before and after blood work to show no HRT was used at older age.
Hi David. I'm 54 and featured in the video. I had a blood test done at my annual physical last August and then again right after I won the challenge in May. What would you like to know from my blood work to prove I was not on HRT or TRT or PEDs or ??? 💪🏻 Dan
😊😊😊
8002nd lol 😂
Sorry that I have to be this person, but your youtube video pic? Absolutely inacurrate. In order to go from the right side to the left side you'd have to lose at least 25-35lbs while MAINTAINING all of your muscle. 15 lbs would just show in maybe your face, arms, and legs. Depending on how much muscle you lose in the process? Maybe 45-55+lbs. I've been through this a few times. Not my first rodeo. Not my second. Not my third. Not my fourth. Not my fifth.
What I'm saying is that you're lying. Absolutely. Lying. Stop it. Please.
womp womp
@@arvin8892 Huh. Sound machine instead of a human word machine. Nice. Makes me understand that you're... special.
@@whoacarhdid you even watch the video? He clearly stated that was 40 lbs. So maybe stop commenting until you watch the video?
Lol maybe watch the video
@@bensonvong Did you even get the meaning of why I even left a comment in the first place? The youtube video pic was chosen by him for clicks. Period. Not accurate at all. Period. And no, I haven't watched the video. Glad to know that I'm pretty accurate with my guessing on weight though. My comment was NOT AT ALL A JUDGEMENT ON THE CONTENT WITHIN THE VIDEO. IT WAS ENTIRELY A JUDGEMENT ON THE INACCURACY OF THE CZcams VIDEO PIC. Is that better for you?
Pic shows "lose 15lbs fast" in text above him clearly losing a lot more than that. Thus... my comment about its inaccuracy.
Do people truly not care about actual facts anymore and the actual, factual, presentation of those facts for others to actually learn something true from? I mean, I'm one of the most jaded people I've ever known... but even I would hope that you'd at least want truth presented to you as truth rather than inaccurate lies presented to you as a cover for the truth underneath (and the presentation of that lie done only so that you get more clicks because the lie is a snappier/shinier get than the truth of the hard work involved beneath the lie).