Stop Dieting Less Cardio Fat Loss Plan | How Fat Loss Works
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- čas přidán 7. 05. 2024
- Fat loss diets are designed to help you lose body fat, and they certainly do that. By eating less calories, being accountable and paying attention to your activity you can change body fat levels. For many the issue becomes what to do after a long period of fat loss.
For many the goal will be to get those low body fat percentages like 10% body fat, 12% body fat or to lose that stubborn fat on our backs, abs and midsection. This may take several phases.
Let me explain how to transition into the next phase of dieting, placing yourself in a maintenance mode by doing less cardio, eating more food and setting the body up to keep losing body fat by reversing some of the adaptations dieting causes.
As someone who reduced from 350 pounds down to 175 (and have kept it off for ~5 years), I highly recommend Diet Breaks. I made all the mistakes (too much cardio, calories way to low for far too long), but eventually found the way to success. My best advice is to do 3 weeks of calorie deficit, and then 1 week at or above maintenance. Keep this 4 week cycle until you reach your goals!!
Thats great advice and its my experience also
I just do a mini cut in spring for summer and a mini or sometimes full bulk for fall and winter
I just finished a 10 week cut where I lost 15lbs. For my break I am going to an all-inclusive resort in Jamaica. My cardio will be swimming and walking to the bar😂
For as long as I can remember, I’ve either been overweight or obese and it was all from stress eating. I was at my heaviest 2 years ago and went from 333.7 lbs to where I’m at today, 218.3. I am 6”0 and plan on focusing on muscle building to tighten my core region but it was all through small life changes that added up overtime. Motivation has always been my biggest challenge, and it’s always communities like this and people supporting one another that has kept me going and I’d like to thank all of you for being so wholesome.
Fitness is not about being better than someone else, it’s about being better than you used to be.
One thing I found very important is good and steady sleep. I noticed going from 8 to 10 hours of sleep improved energy, recovery and also fat loss when coming out of cutting periods.
Paul, Thanks for the content you share! At almost 64 years of age, you inspired me to start walking. My diet is mainly carnivore, avocados and eggs. Very low carbs. The diet for the last 2 years has worked well for me. Down 70 lbs. and feeling great! Trying to lose that last bit of body fat around the ab area. I started following you and just wanted to say thanks again for the great content!! Dave
90 day challenge was absolutely worth it. Started at 179.6 lbs at 5'7" on Day 1, took my final weigh in and pictures this morning at 159.6 lbs. Haven't looked or felt this good in 20 years. Thank you for the support and motivation Paul!
Was the diet pretty strict?
@danitasands5875 surprisingly not, started at 2000 calories a day for the first couple weeks, spent the bulk of it between 1850 and 1950 calories and finished the last week around 1700 a day. Walked between 10,000 to 12,000 steps a day, everyday. Lifted push/pull/leg/arms and shoulders with a day off after the 4th day. Not awful at all just fanatically consistent with the food weighing and planning ahead.
@@OneTwoZooPie super helpful! I'm thinking of doing the summer sculpt and getting a trainer. Assuming you are female?
@danitasands5875 no, however Pro Physique probably have some awesome female coaches that can get you going. Go for it!
Activity post diet is something I’ve changed quite a bit as a coach from years ago. Used to always feel like get cardio down as much as possible (without going to zero) but now really finding the value in yes still bringing it down, but keeping it higher to help with the maintenance phase, get more food, health benefits, etc. great video as always buddy!
I started walking 4-6miles 3weeks ago on top of lifting heavy 4-5 days upper/lower. Haven't lost weight but my waist getting smaller.
That’s fat loss
Great, focused content as always.
Craziness... This was my question for last Friday and here it is! Thank you again Paul Revelia for everything really enjoyed the 90 day challenge... A few days left 💪
My pleasure!
@@PaulRevelia just hitting the stair stepper 💪
Thank you Paul. It was a great 12 weeks. I have pictures to prove it. See you next challenge.
Solid video Paul just curious when you say you may drop cardio a little is that cardio separate from a step target?
Hey Paul. Great video and thanks for answering my question during the live chat last week. Question about the diet break, your advice to me was to bring up calories 300-400 in between challenges (currently 2475 calories 30p 30f 40c during 90 day challenge). Should we adjust macros during the diet break or leave them the same? Also, should we adjust strength training any? Lessen the load for more recovery or push harder due to the extra calories? For reference 54yo male 6’2 205. Thanks!
Good info thanks 🇺🇸 🇳🇿
I just did a diet break for 2 days. I eat 2 donuts each of those 2 days. I dropped 3 or 4 lbs. My hormones and digestion and overall being is way better.
Damn nice work
its funny how ur weight still drops even though your technically eating poorly huh mine does this too ill have like a pizza or something and be down 2 lbs 2 days later lol
How eating junk food affects weight loss like that?
@@rohin5791ramps up your metabolism
Paul. Im the rucking guy doing about 6 miles daily. I have found about every 3 weeks the weight loss stops for about 5 days. Even though Im still doing everything right. Are you saying I need to put breaks in my month. Kind of did that one time end of last month I was sick with pancreatitis in the hospital for 4 days and when I got home had lost 4 pounds even though I never left the bed. How do you determine if you need breaks and how often and for how long. Thanks
Im obese and have bad joint pain. Can I do bodyweight exercises and daily walking instead of Weight training for now. i can add 2lbs weights when i walk for some extra resistance
Question 😋 I just needed more of an explanation: I’m a women / 35% body fat / 5,4 /150 lbs / for 5 weeks have been at 500 calorie deficit through food / walking ( I have been trying for months but finally consistent ) - SO - water fasting for 7 days - after will “refeed” but I’m worried about hitting a plateau sooner if I go straight to restricted & not matience - ? ( my calories are already 1600 with 500 calories burning from walking
Is it safe for women to take pre workout?
whats the link for 8 week summer scuplt
Will there be a way to see progress photos of the participants? Until know, I only saw before and after shot, which are very impressive, but I'd also be interested to see how the journey went.
That’s up to them to share and they do in the geoup
@@PaulRevelia Alright, maybe sometimes you could show the progress in a video as well, would be interesting to see.
Hi Paul I asked you a question yesterday
Please respond
Scenario: female that does a very restrictive diet and gets extremely lean and then starts eating normally and ends up gaining the weight back + some … how do you approach this? Seems counterintuitive to diet again right away but unhappy with current physique. Movement is already very high- full time job does not allow for any more movement or cardio and diet is already pretty low for just lifestyle protein 130 carb 150-160 fat 40-45. 145lb female 5’7” weight training 4x week, cardio daily 30 min plus walks … thank you!!!
Reverse diet to restore
You need to stop following advice that are geared toward men. Our hormones change week to week. Women who follow a plan that doesn’t take that into consideration is setting you up for failure. Eat and exercise for your cycle!
So, the key is to maintain a constant surplus of +\- 200-400 calories. The rest is just how you get there (food management and thoughtful exercise)
I feel that’s fair
😊😊😊
Thoughts on carb cycling
Love it
🔥🦍🔥🦍
When is the next 90 day transformation challenge?
8 week challenge starts in June
@@PaulRevelia
Thank you for answering, what about the 90 days?
February
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