5 Methods to Burn Fat When You Are Able t Reach a fitness center

 

5 Cardio Mistakes MAKING YOU FATTER!!!

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

5 WAYS to BURN MORE FAT from EVERY WORKOUT

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

Video taken from the channel: ATHLEAN-X™


 

12 Ways to Lose Weight If You Have No Time for the Gym

Video taken from the channel: BRIGHT SIDE


 

7 Ways to Burn More Fat While Sleeping (Science-Based)

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

4 Ways to Burn Calories… Sitting

Video taken from the channel: DoctorOz


 

5 Ways To Burn MORE Fat At The Gym

Video taken from the channel: Gravity Transformation Fat Loss Experts


So forget the gym if you can’t make it. Use these simple tips to help you burn more calories throughout the day. Click here for 16 Ways to Burn Calories without Going to the Gym More Readings. 6 Times it’s Okay to Skip the Gym. Get up and Get Fit: Tricks to get you motivated for your morning workout.

10 Tips: How to Get Moving at Work. To burn calories, you don’t have to go to the gym or run for hours every day. It is important that you do not sit around, walk frequently, get up, walk or in other words be active. You’re busy, tired, overwhelmed (See: Feeling Overwhelmed?Here are 5 Ways to Clear Your Mind) and getting to the gym may seem like an impossible task.For those of you who can’t find time to exercise with your busy schedule, there is good news you can burn calories throughout the day by participating in no-sweat activities.. Simple things such as chewing gum, fidgeting and drinking.

Snooze to Lose. You don’t always have to work up a sweat to promote caloric burn. Sleeping also burns calories; in half an hour, a 175-pound person can burn up to 37 calories just sleeping.

Getting. 5 Ways to Burn More Calories at Home, According to Trainers. May 12, Just because you can’t make it to the gym or a studio class doesn’t mean all the hard work you. Take opportunities to walk and climb stairs, take walk breaks around the office or stand up at your desk while on a call.

Little movements that increase your overall activity level throughout the day can help you burn off extra calories and keep you on track with your fitness goals. Running burns the most calories per hour. But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. Walking behind a typical self-propelled power mower for just 30 minutes can obliterate 164 calories. Increase the burn to 182 calories by using a push mower instead.

Just resist the temptation to splurge on a riding mower, which would let you burn only 52 calories in the same amount of time. The routine is just four minutes long—and you’ll torch 13½ calories a minute and double your calorie burn for half an hour afterward, per research from Auburn University in Alabama. 11 of 13. These are 5 exercise methods that will help you burn belly fat faster with a proper diet.

There is no way to target fat burn, but there are ways to build mor.

List of related literature:

To put it into perspective, the average person can burn about 10 calories per minute during a moderate intensity aerobic activity, less if they work at a lower intensity.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

At the gym, there’s an aerobic machine that’s supposed to be able to tell me how many calories I’ve burned, but whenever I use it I feel discouraged.

“Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body” by Jon Gabriel
from Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body
by Jon Gabriel
Simon & Schuster Australia, 2009

Pedometer, physical activity, and accountability.

“Quality Lesson Plans for Secondary Physical Education” by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew
from Quality Lesson Plans for Secondary Physical Education
by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew
Human Kinetics, 2003

What if I told you that new exercise theories suggest that you may be able to burn the same amount of calories with less time trudging away at the gym if you worked in some short bursts of high intensity?

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

To increase the number of calories burned, keep the time between each exercise as short as possible, but allow enough time at the end of the circuit to bring your breathing back under control.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Dancing, hiking, gardening, and yard work are all ways to move aerobically without a gym.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

The list on page 142 gives some examples of physical activities that consume about 150 calories.

“The Harvard Medical School Guide to Men's Health” by Harvey Bruce Simon, Harvard Medical School
from The Harvard Medical School Guide to Men’s Health
by Harvey Bruce Simon, Harvard Medical School
Free Press, 2002

Movements that use your smaller muscles, like those leading into your wrists and hands, don’t burn as many calories.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

With these various scores, you can use formulas to calculate the total number of calories you burn throughout the day by first working out the calories burned for each type of physical activity you engage in, and then factoring in your basal metabolic rate and general activity levels.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Although it is possible to calculate the number of calories burned with varying types of exercise, it is generally sufficient to simply estimate the number of calories burned with activity.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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137 comments

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  • Ever since my body got used to fasted training at 11:30am-1:30pm, (then normally eat at 3pm-8pm eating window) — now, I end up eating at 5/6pm ONLY coz I’m just not hungry. Guess I’m on OMAD now by default.��

  • TIMESTAMPS
    Swap canned vegetables for frozen ones. 0:38
    Snack on dried fruit and nuts instead of candy. 1:13
    Eat fruits with pits instead of seeds. 1:54
    Skip on the elevator and take the stairs. 2:38
    Grab a hula-hoop instead of a bag of chips. 3:16
    Replace high-calorie desserts. 3:51
    Say “no” to fatty sour cream. 4:28
    Choose the right coffee. 5:10
    Socialize at the gym. 5:40
    Have a light meal at home before going out to eat. 6:15
    Try aromatherapy. 6:52
    Have a light soup instead of a heavy meal. 7:24

  • Just talks no citing of any info or real world examples to back up his claims.

    For a fact if u starting running 3 miles a day u will lose weight. The key in buring fat is as the miles get easier u need to go faster as ur body won’t burn as much fat as a person gets used to the running. 2 watch what u eat if u run daily but have a shit diet then u wont make any progress drop the fries and burger or a sandwich or a healthy meal and count calories. 3 Sprinting if you run 3 miles some days and opt in sprinting day u will shred the pound as sprinting requires more energy than long distance running

    Used to run HS Cross Country and dropped to 160. Now I was a XL last month started doing what I discribed above in 1 month im down to a L so yeah running will help u lose weight

  • 1 that has helped me most is being aware of what a serving size actually is. and eating a serving and not a portion (portion is what you put on plate but a serving is what you should put on plate. if you eat a portion that is 2 servings it has twice the calories of 1 serving.)

  • 1 dont waste money on a gym go for walks or find an activity that is fun for you so you want to keep doing it.
    2 don’t watch the news everyday to reduce stress
    3 eat remotely and slow
    4 don’t get a job that takes 90% of your time if you can, spend time with your family do activities with them
    5 have a remotely normal sleeping pattern
    6 laugh alot, it reduces stress, burns calories and helps with health in general
    7 don’t go to fastfood stores
    8 drink water

  • Hello,

    Je suis français, et j’adore vos vidéos!!! J’adhère complètement à vos entraînements et vous êtes ma référence!!! J’ai perdu du gras grâce à vos vidéos et training.

    Cependant, y a t-il un endroit où l’on peut retrouver une traduction en français de votre vidéo?

    Merci beaucoup ����

  • You hit the nail on the head right there bro, this is so true. If you work out hard enough with compound exercise you will burn more fat therefore lose weight faster, off course with a great diet that’s even better.

  • Question: you’ve said before that you have to be in a calorie surplus in order to gain muscle. What about muscle toning? Can I do that while losing weight? Is there actually a difference between muscle building and muscle toning or is it just semantics?

  • Loved your videos. Im not losing fats when I been carrying weights for the past 1 months. I always do compound exercise for 4 days a week and a cardio for 2 days (improving my lung). where did i do wrong here?

  • I was hoping for a quick fix solution, but no, it doesn’t exist Theses aren’t even real suggestions. Swap canned veg for frozen? Who eats so much canned veg that it can have an impact? Realistically, you need to move more and eat less. That is it.

  • I don’t agree with a lot of what you said: cardio doesn’t generate stress, it’s the opposite: cardio remove stress and enhance the focusness

    Regarding the fat burning heart beat, it’s real concept, after about 30 minutes of medium cardio you start burning fat, you don’t get to deny that

    This video is so negative, as if you want people to feel bad and subscribe for a gym membership.

  • 1. soooooo, the problem is not the cardio (which actually ‘burns’ energy) but eating more energy than required by the body (which supposedly cardio promotes)
    2. fyi, switching the cups in prince’s bride, which you used as illustration 7:16, made NO DIFFERENCE, as both cups were poisoned.
    3. yes, high intensity exercise will use more energy per unit time than a low intensity (cardio) exercise. however, your ability to sustain high intensity exercise over time drops even faster, which means you will use less energy overall. so sprinting 100m will use less energy than running 10km.

  • What kinda nonsense is this, don’t trust all of it. Keep running, but yes don’t forget to sprint as well. It has many health and mental benefits.

  • The logic of this video led me to lose 15lbs via intermittent fasting and standard exercise (2days/week) in 40 days. It is commonly believed that one can overcome a bad diet with exercise. Portion control!

  • 8:00 High intensity workout indeed burns more calories from fat BUT it’s fat stored between the muscles AND NOT visceral fat. visceral fat is best targeted when in the so called ‘fat burning zone”.

  • thats bad they will try to do bad raps fast to get the break. r u a crossfiter man dont make bad advice just for wievs. ok if u wanna get them to lose gains thats ok but then u can just say dont eat and do cardio

  • Thank you bro tou motivate me everytime i watch your videos you are amazing bro thanks

    I am also new youtuber plz support me guys it helps me well appreciated ��

  • I’m just trying to 100 lbs in a like less then 3 months cause I’m a gamer who wants to cosplay a cyberpunk for cyberpunk 2077 release maybe more then 100. Changing healthy is easy. (Even tho I did loose 80 lbs in a month cause I was eating 2 hot dogs for the whole day)

  • Lol. I don’t know the gyms you guys go to. But mine doesn’t allow the the flexibility to bounce from one spot or one machine to the next. Just saying. Great video tho.

  • I live in North Africa so march is hot weather and so ice-cream season calls me out and like negan said back to it that skinny fat or weird stomach fat

  • I wanted to loose fat so I started running everyday around 6 to 7 km. I even controlled my diet, I use to starve for more food but not used to eat it. In a period of 45 days I lost around 10 kgs of weight. But now as I look at my body I feel like I haven’t lost much fat but lost all of my upper body muscles my shoulder and arms are week now. Previously I used to do 60 to 70 push-up in a minute but now it’s hard for me to do 25 in a row. After watching this video I realized my mistake that I didn’t do a weight training. So now I am gonna start that too.

  • Why do I get a tingling in my muscles for after doing weights. Should I be concerned or is it normal. Any feed back would be great. Muchly appreciated

  • ‘Blurpies’? did I pronounce it right? say it right? it looks like a modified squat thrust. I’m very old school but this ‘old dog’ is willing to try new tricks.

  • Hello, I really appreciate the videos and I’ve applied a lot of your content into my routines, Thanks

    I need some help, maybe a potential video. I’m on a good diet plan, good gym plan, and have been losing weight steadily and building muscle. BUT, like previous failed attempts I am becoming unbelievably hungry. I’ll have lunch or dinner and within 20 minutes I am starving. I know this is related to metabolism. What do I do? Do i eat more? Is this a good idea (my calories are restricted). Do I ignore it and suffer? Is this something I JUST need to get over. I don’t know I’m just hungry Please help!!!!!!

  • I love this channel but i think the message here is a little misleading. I understand the point of the video but when you use fatter and too much cardio in the same sentence it just doesn’t fit (at least not from what I have seen in my 47 years). I’ve seen a lot more overweight weight lifters than runners…by far. I truly believe it’s a lot more likely that you will lose muscle mass by doing more cardio than gaining weight by doing more cardio. The one thing I have learned while trying to lose weight is That 1 size does not fit all and that there are many ways of losing weight. the basic principle i see is having a balance very low sugar diet. But I will say again I love this channel it is has helped me lose a lot of weight and I really appreciate it.

  • I would like to say that if you just can’t give up ice cream, like me there’s a way to satisfy that craving… It’s called “nice-cream)! It’s where you just freeze bananas and blend them with other things like coco-powder, pineapples, strawberries or whatever depending on what flavor you want.
    Pro tip!: When I want to avoid that banana taste for certain flavors I use grilled sweet potato or batata (a white sweet-potato) for flavors like matcha ice cream or Earlgray ice cream where the banana flavor would interfere. And instead of using sugar to sweeten it, I use 4-6 pitted dates depending on how sweet I like it! This really helps!

  • Bro thx and if someone ask you for pizza just say tell them before hand don’t buy any calorie foods if the do have a code word mine is “Fast” yours

  • Thank you for the refresher! ������ I actually recall learning these variations of exercising in my college program. I just didn’t remember them all due to not incorporating them enough in my exercise program as well as my clients.

  • These are the supersets I tend to do (not all on the same day, of course):

    1. Weighted pull-ups (heavy enough for 3-6 reps). Then hold the plate used for weighted pull-ups and do high-rep squats (15-20).
    2. Incline barbell bench press. Then turn around to lay my chest on the inclined bench and do dumbbell rows.
    3. Barbell deadlift. Then drop a plate or 2 on each side and do barbell bentover rows.
    4. Similar to hitting the back twice above, sometimes I do seated one-arm cable pull-downs followed by seated one-arm cable rows.
    5. When doing just bodyweight days, I like the Hannibal for King workout circuit of pull-ups, dips and push-ups. I replace his floor diamond pushups with diamond (close grip) pushups on a medicine ball since it is easier on my wrists (years of writing software and MMA fighting are not a wrist-friendly combination).
    6. If the gym is crowded, a common superset I think we have all done is use the pec deck for both chest flys and posterior deltoid back flys.
    7. Kneeling barbell shoulder press (usually on a more stable smith machine due to the next exercise in superset). Then once racked, I grab the bar, lift my body to a hanging L-sit with arms bent, then do 10-12 hanging L-sit in-and-outs or knee tucks. This KILLS your upper abs in a glorious way!
    8. Another fun one is a triple. I grab a curl bar and put enough weight for 10-12 reps of skull crushers laying on a flat bench. Then transition to a closed grip rapid bench press of 20-30 reps where the bar is below your chest. Then immediately stand and do curls. If I happen to be meeting a client at a Planet Fitness, where there are just preset curl bars and my client is too strong for their 60 lb heaviest preset curl bar, we just use dumbbells. Remember to squeeze them together when doing the middle rapid bench presses.
    Lots more, but these are my typical gems. I need to be out of the gym by 5:30am daily to get ready for work, so I am on the treadmill or rower from 4:15-4:45am, giving me less than 45 minutes to get my strength training in. Compound movements, supersets, and circuits really help. I save the slow 2 hour training for the nights that our martial arts school goes to the gym together after class at 9:00-11:00pm twice a week, and when I train with friends 6-8am on weekends.

  • Well I’m gonna be eating fruit with pips for breakfast for a month…I better notice a change �� I do 20 mins of walking Monday to Friday for school and 25 minutes of exercise an hour before bed…I think that will help??? �� I’m so lazy

  • Thanks for the free EMOM workout. I’ve never heard of it before, but I like the way it sounds. I’ll definitely give a try. I will have to make a few tweaks as I don’t go to a gym and have no way of doing the ropes or the TRX squats. But I’m sure I’ll manage regardless. Thanks again.

  • Terrible advice to take more iodine. Me and thousand others have ruined their health with that. There are many books about how toxic iodine is to us in to high doses which people in western countries get easy since that crap is added in every food that contains salt

    Right advise would be to go to a doctor and check your thyroid hormones

  • Poor bastards.

    All that time and energy for what, looks and feels?
    I hope it’s worth it to you.

    Shame you couldn’t just be born with great genetics.

  • I really expected this to be pseudo science but this guy really does use real studies to back up his facts so props for that. However he does bend a couple of the stats to look favorable to fat loss. Like in the statistic that 35% of people are low on iodine that neglects the fact that it’s only 9% in America. This is probably due to the fact that countries dealing with starvation obviously have a higher rate of iodine deficiency.

  • Cardio and a good diet are the only ways to loose your visceral fat (aka the worst kind of fat you can have).
    You won’t really look “good” with cardio only, but you will definitively be healthier.

  • I have been doing work out related to your belly fat burn and it was very helpful that I noticed even within 2/3 days. It burn belly fat that I couldn’t even after I run for nearly 4km since the last one and half months. Thank you so much bro for the valuable video

  • All he’s saying is that your body adapts so mix it up. I saw some one said u never see a fat long distance runner an I’m here to tell u you actually do they just don’t run fast. Fat is stored energy u can be fat an athletic plenty of people are he’s pretty much saying that burning fat and increasing athletic performance is not the same just like strength training an bulking are not the same. is running good for burning fat honestly it depends on the person what’s most important is your ability to SHOCK your muscles. If you want to burn fat running kinda have to go hard immediately before your cardio vascular system can adapt. That’s pretty much what with videos about. Only person who can really help u forsure lose weight is a dietitian who takes time to understand how u process food

  • Yeah maybe u don’t have to incorporate cardio in ur strength training if u r just going for looks, but at jiu jitsu, the big guys r the easiest to go with cause they gas out in two mins��

  • These videos started me on a journey to loose 140lbs(310-170). Now I’m 15lbs up almost of muscle(183.7 core) with only 3% bfi(lots of loose skin from going to fast).
    Thank you for all the help.

  • Wow I thought u just need to sleep and dream about something. but u need to eat vitamins and stuff like that during the day ������

  • I’m a swimmer and my coach made us do 300 burpees. I couldn’t move..
    Opp he said you will never be able to put train a bad diet try swimming 8 times a week for 2 h also going to the gym 2 a week and doing 10 min land work b4 every swimming session, and we don’t just swim up and down casually it’s intense training

  • I’m on my weight loss journey, and I literally do minimal exercise and 110% changed my diet and I’ve lost 19lbs in 3 months ������

  • Thanks for this great video. I’m looking to improve my workouts. I’ve been actively training for nearly two months and I’ve lost almost 15 pounds of fat and replaced some of that with muscle!

  • Wait so after you’re done with the exercise if you eat like let’s say Chicken & salad you gain weight??? Idk Wtf he’s talking about

  • I go to gym every week and be motivated by the girls who do squads. I don’t know, I can’t just stop looking at them and feel motivated ��

  • Chowing down on nutrient-dense, fat-burning foods and drinks can help you drop pounds and also improve your health in many ways. For example, a healthy, balanced diet may be able to reverse diabetes and reduce your risk of obesity and other health problems including certain types of cancer.

  • This is a lot more helpful than that v shred bullshit he actually gets to the point and doesn’t make a 3 minute video telling you that he knows how you can loose weight but isn’t going to tell you unless you buy his program

  • Investing is one of the ways to achieve economic flexibility, Mr. Donald Harvey will be responsible to take bitcoin investments to another level, so, reliable and extremely amazing. I love you Sir, you changed my life

  • Hope you all enjoy the video. In case you missed the list of science-based references in the description, I’ve also included them below.

    1. Thyroid hormones regulate thermogenesis:

    https://www.ncbi.nlm.nih.gov/pubmed/18279014

    2. 35% of the global population doesn’t get enough iodine:

    See Table 3.6, page 12.

    https://apps.who.int/iris/bitstream/handle/10665/43010/9241592001.pdf;jsessionid=CCE79FB522560E31D7A267672BAF626D?sequence=1

    3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://www.ncbi.nlm.nih.gov/pubmed/18351111

    3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight.

    https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-459X.2010.00317.x

    4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3:

    https://www.ncbi.nlm.nih.gov/pubmed/1384621

    5. “ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months.”

    https://www.ncbi.nlm.nih.gov/pubmed/17541266

    6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men

    See figure 2a

    https://sci-hub.tw/https://www.ncbi.nlm.nih.gov/pubmed/20448535

    Citation for the graph: Yoneshiro et al., 2010

    7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers:

    https://www.ncbi.nlm.nih.gov/pubmed/23550082

    8. Taking a cold shower before bed can help you fall asleep faster:

    https://www.ncbi.nlm.nih.gov/pubmed/8022726

    8.5. Cold Exposure

    Https:// http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266793/

    9. “The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%”

    https://www.ncbi.nlm.nih.gov/pubmed/8654328

    10. Consuming Mct’s may boost your metabolism for over 6 hours

    See figure 1.

    https://www.ncbi.nlm.nih.gov/pubmed/2021124

    Citation: Scalfi et al., 1991

    11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk:

    https://www.ncbi.nlm.nih.gov/pubmed/8644684

    12. “Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles”

    https://www.ncbi.nlm.nih.gov/pubmed/25636220

    13. “Drinking 500 ml of water increased metabolic rate by 30%” https://www.ncbi.nlm.nih.gov/pubmed/14671205

    14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.:

    https://www.ncbi.nlm.nih.gov/pubmed/17519319, https://www.ncbi.nlm.nih.gov/pubmed/21750519).

    15. However not all evidence supports the theory for water boosting the metabolic rate.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735055/

    16. Capsaicin can increase metabolism by activating brown adipose tissues:

    https://www.ncbi.nlm.nih.gov/pubmed/22378725

    17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://www.ncbi.nlm.nih.gov/pubmed/23844093

    18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://www.sciencedirect.com/science/article/abs/pii/S0195666314001123

    19. “DIT values are highest for protein (15-30%), followed by CHOs (5-10%) and fat (0-3%)”

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/?report=classic

    20. Protein helps you maintain muscle while you get leaner:

    https://www.ncbi.nlm.nih.gov/pubmed/24092765, https://www.ncbi.nlm.nih.gov/pubmed/23446962, https://www.ncbi.nlm.nih.gov/pubmed/25169440,

    https://www.ncbi.nlm.nih.gov/pubmed/28899879

    https://bjsm.bmj.com/content/52/6/376.full

    21. Each pound does burn about six to eight calories per day:

    https://journals.lww.com/co-clinicalnutrition/Abstract/2001/03000/Dissecting_the_energy_needs_of_the_body.11.aspx

    22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart): https://www.ncbi.nlm.nih.gov/pubmed/8279388

  • The problem with supersets for my gym is that by the time I finish my set and about to do the next exercise someone is likely already using that machine or equipment.

  • Your TIPS are amazing man! Your my to GO TRAINER ONLINE FOR TRAINING and this other girl!! Tks and keep up the great work, your videos are FUNtastic too!! Later gator!

  • I started my weight loss journey when I was in school. Always laughed at, bullied for my size. I tried exercise, diet, but I still was gaining weight. Eventually I fell into depression and was about to give up. What saved me? Funny to say, but a Shark Tank show, which on that day had a wight loss supplement company to pitch their product. So I tried it. And it worked! I lost about 110lb that year and never looked back! You can find it at bit.ly/freeketotrial they should be offering free trials at the moment. If not, you can still order it, it’s more than worth it, believe me. It’s called Keto. And I believe trials are available only in the US, if im not mistaken. Good luck for everyone who is struggling, and never give up, like I was about to, there is always a light at the end of the tunnel!
    JJ.

  • She lost me when she stated I consume 1000 calories when I go to a restaurant. Only a 1000? The dessert alone is 450-500 calories.

  • inaccurate info here, I agree with youtoo22, elevate your heart rate for at least 10 min and you will lose weight. Also dont eat bread

  • HIIT raises cortisol levels way more than a steady state cardio.
    No one does cardio like a marathon lol unless you want to run a marathon.
    3-4 times a week steady cardio, less recovery targets fat loss.
    2-3 times a week HIIT, more time to recover targets glucose.

  • One of my favorite deserts to have is simply a baked apple. Fill it with some cinnamon, walnuts and a little (not much) brownsugar and bake. Its like an apple pie without the crust.

  • To me, it is bad to start your day with a bowl of fruits cuz the sugar in fruits is difficult to digest and some fruit have a high sugar content which means spiking your insulin level thereby making it difficult to burn far.

  • and this diet is not good for health don’t try it it’s not good by using this diet at my class time I had no energy to do and write something and if you do it one days your 1 kg will be decrease

  • Pls make a video on what are the pros and cons if biceps and triceps train in together means 1 bicep exercise after 1 triceps exercise

  • There are other benefits to training HR zones. Building a strong base at a lower HR is very beneficial for strength athletes as well as Endurance athletes. Before you do a wave of HIIT you should do a few months of low HR training. It will build-up your heart and lungs and make HIIT much easier.

  • I ACCIDENTALLY lost TEN POUNDS one Summer! I’m a chocoholic & need a little each morning. However, it melts & gets messy in the heat. One glass nonfat cold chocolate milk satisfied my cravings. No other changes to my diet. By the end of Summer, someone told me I looked like I lost weight. I told him I hadn’t changed my diet at all. Stepped on the scale & discovered I lost 10 lbs without trying!

  • This vid really helped me alot���� i used to think that i should eat before i go to the gym is better than eating after, cause i thought i’d burn it all down after going to the gym!!..T’was very helpful��������

  • Again excellent info max. Simple concept yet until someone points it out, its not something you think about. And Thnx for the pdf.

  • Helpful video, thank you. I was a swimmer for 13 years and I never did weight training, but I used to play basketball regularly for fun. When I had to stop swimming, my body started to show joint problems and muscle loss and I gained weight. after a 5 year gap I started jogging and yoga but still no muscles improvements. I’ve finally started weight training plus swimming and my coach says I need to do more weight training than cardio to help the fat loss and improve my muscles.

  • Just watching this but you’re right. The military (Army in my experience) has PT early in the morning before breakfast…and the sun is out.

  • Lots of good points in this video. If anyone wants to learn more about proper nutrition and how food companies are deliberately trying to keep you fat and using chemicals that are known to make lab rats fatter, check out tonyshealthtips.com/blog/

  • Great video….. really usefull…. i watched your videos….u had a very good knowledge explain each n every think…..your way of teaching very good….

  • Running is a good way to burn calories fast. Its extremely tough at first for a beginner. But if you push through it you can easily achieve 5-10k in just a few months burning anywhere between 400-900 calories. Combine that with some not too difficult diet changes and you’ll watch the fat melt away. Its not for everyone though.

  • I know one thing no need of allts of comprehension, i know that if i wet my t-shirt i know thay im burning fat that all. When im cardioying runing i see my t-shirt start to be wet i know im burning fat

  • Hi Max.  1st I have watched 23 of your videos, great material and thank YOU.  I am on KETO, lost 33 pounds in 86 days, reduced body fat from 26.5% to 18%, BMI down from 29.4 to 24.7.  I am not able to exercise with compound exercises as I have two titanium rods on my L3/L4 installed on 10/12/2017, and fear to put excessive pressure on my spine. My objective is to lost more body fat and workout my core (and other muscle groups) to achieve a 6 pack, can you/your team help me?

  • what is this guy talking about? i believe he just read from books but doesnt know what running can actually do to the body. this video should be taken down period.

  • I am doing your given EMOM routine twice a week. It is requested to share a chart like routine for rest of days to follow for fat loss. Thanks

  • Treadmill uphill at a 15% incline with a 40 lb weighted vest.
    Depending on your endurance.
    Start by walking at a 2.53.0 for a half a mile or 1 mile (no rest). Once completed, immediately go to treadmill mountain runs. Run at a 4.8-6 for 30 seconds on and 30 seconds off for 7-10 straight times, again depending on your endurance level, maybe do 45 seconds on and 30 seconds off for 10x immediately after the uphill walk. And there you have 350-475 calories burned in less than 30
    Minutes.

  • The best way Lose 5lb of fat is to Fast for 7 days with light exercises when fasting. This actually works. But do drink 2L water daily with black coffee & tea without sugar or sweetners.

  • The number one thing I suggest for losing weight is going vegan. I went from 190 to 145 pounds in just a few weeks, and from a size XL to small/medium. I also had way more energy to work out.

  • Everytime i get fat i just water fast for a month and BOOM no body fat. You do lose muscle tho but those are easy and fun to gain back.

  • Ur not suppose to do cardio in the middle of ur weight lifting..u will drain ur adrenals..always do ur cardio after ur weight training

  • Must be nice to be able yo eat spices…. but..no.. i break out in swollen joint, rashes, itchy skin..
    Can’t have a cold shower.
    Back injury and Fibromyalgia, I go into spasms where its hard to breath. Pretty pathetic.. I have to lose it so carefully…

  • My honest opinion cardio is dumb, at the end of the day what matters is calorie in vs calorie spend, you should be eating less to burn calories, there is thousands ways better to lose fat, do keto or zero carb diet + train fasted
    If you not an athlete training for endurance cardio is waste of time

  • Wait working out while you’re fasting increases your chance of losing muscle?? I thought the whole point of working out while fasting was to prevent the muscle loss

  • I have a serious question. I’m curious what ur going to say. So I am 35 years old. I lost pounds this summer. I don’t drink sugar. I don’t eat bad foods. I fast everyday. But when I do eat. I do slack alot. Anyways. My main question is. U said u can’t out due a bad diet right? I kind of disagree.
    How about if someone trains. Does all those hard workouts. And then later. Has a bad meal. But instantly walks a hour after his meal. Then has another one before bed. Walks another hour right after. Walking after meals has been proven to burn most of the meal off. Actually I do this. So what’s ur opinion about this?

  • Sprinting is bad for your joints back and shoulders someone come get your dad and why the hell his biceps have a 2 inch gap ugly ass man

  • Fret not people I, like some introverts, preferred to do long distance jogs instead of going to the gym because, you know, social anxiety, and so far have dropped from 88 kg to 76 kg in 2 months by jogging at increasing distance (I now jog 5 10 Km/day at 7 9 Kmh) and controlling my intakes.

    If you’re comfortable with your workouts and felt that it worked for you, keep doing it!

  • No 12 frozen veggies is not good at all, has too much sugar. Please read label before buying. If you really want to lose weight stay away from high carbs.

  • It would be better to swap candy for homemade smoothies and freeze the fruit you use yourself just remember not to use juice as the liquid base cuz of the sugar content

  • “12 ways to lose weight when you dont have time for the gym” number 4 socialize at the gym?? If you have time to socialize at the gym, you have time to be at the gym list fail, not so bright; bright side

  • The fasted Training I have a question more like a concern… I tried it a couple times and idk if I have a problem that I’m unaware of but I get nauseas/dizzy if I haven’t eaten anything and do something that requires that amount of exertion during the workout is that normal to feel like that? I felt like I was going to fall.. weak like.

  • I have practiced similar exercise routine and it has helped me..happy to see same guidance here.
    My trainer called Bruce Lee of India Atal Sohan trained me.
    Sandow Gym
    Street -14 Regar Pura, Karol Bagh
    New Delhi, India!!

  • Hi, thanks for sharing such informative motivational videos I really appreciate your efforts. I rate your channel top of the list, please share conclusion in the last of your videos in text form.

  • Great ideas! Thank you. BTW, fasting workouts are the way to go! I was a pill dependent diabetic and followed his recommendations. As I said, WAS. My weight is down by 20% and am off my diabetic meds. Just do it. You will never regret it.

  • I’ve done CrossFit. I prefer weight lifting in general. I don’t need to feel like I’m about to have a heart attack. Still seeing gains and losing body fat with 1-3 minute rest periods before each set.

  • At the end of the video he was talking about compound movements, now what I like to do is compound exercises for most of the workout and at the end my focus is doing a isolation exercise

  • Might seem like a silly question but I wonder with the empty stomach idea. I wake and have about 20 oz or so of black coffee every morning and will almost always get my first workout in early. May be the only one of the day but almost every day starts with the workout. I have understood coffee causes an insulin spike whether sweetened or not…is this a concern and should I have less or none?

  • Intermittent Fasting. I also concur that u will get used to black coffee. I actually dilute mine with just a tad bit of water. 55 lbs gone in 4 months. Of course other variables were brought into the mix as well though…

  • Many of the comments are coming from people that read the title and see the thumbnail but dont watch the video. In the beginning i say that “some of these mistakes may even make you fatter.”

    The most obvious one that can make you gain body fat is mistake number 3. If you think your cardio sessions will make up for a bad diet you do in fact run the risk of gaining body fat. Everyones heard the term “you cant outrun a bad diet.” I dont think that mistake is up for debate.

    Another mistake I mention is related to general adaption syndrome. You can be overestimating the amount of calories you burn because over time your body adapts and will burn less calories. This happens because your body becomes more efficient at that cardio workout. This is why you should change it up. Overestimating the amount of calories you burn daily is a big problem for people that are trying to burn fat or lose weight. Any busy personal trainer out there can give you story after story of women he or she knows that spent everyday doing long cardio sessions but plateaued and just couldnt lose a single pound even though they were on the eliptical everyday. This is due to general adaption syndrome in combination with adaptive thermogenesis. So it is a big mistake to not at the very least switch up your workouts. 

    Next is the issue of muscle mass. If youre trying to bulk up and gain muscle too much cardio will make the process much much harder for you. If you do way too much cardio it will be impossible for you to gain muscle mass especially after you’ve already experienced the intial nuebie gains. Too much cardio without supplementing with a strength training program will likely lead to muscle loss. This will slow your metabilism making you burn less calories at rest. If one day you happen to want to stop running miles upon miles, a slower metabolism can lead to gaining fat.

    Lastly too much long duration cardio too often is likely to cause injuries to your joints. The same can be said for overdoing any activity but if you’re strength training you can split up your body parts and allow all your joints adequate rest. On then other hand if you’re running 5 days a week you’re slamming your knee hip and ankle joints into the ground over and over again all week long. If you do get an injury and you have to take weeks off to heal busted up knees from running it wont be helping your body composition. 

    One last thing i should mention is my personal experience. I used to run 7 miles straight 3 times a week. This would take me 1hr to 1hr 10 minutes to complete. I was doing slow long duration steady state running. Although I did not get “fatter” per say after doing this for months my body fat didnt change much but my body composition did suffer. My levels of lean muscle mass were significantly lower than if I were to just focus on strength training and diet like i normally do before a modeling shoot. During this time I was also only eating one meal a day. So i wasnt making mistake number 3 of thinking that my cardio sessions would make up for a bad diet. If I was making that mistake I couldve very easily gained body fat. I also was still weight training the other days of the week so I wasnt making that mistake either. This helped me maintain muslce mass, but once agian the results from training this way couldnt compare to my results from just focusing on strength training, diet, and one or two hiit sessions a week. After spending a couple months running like this I also sustained a knee injury and a hip injury that still bothers me now months later. Maybe if I ran on grass instead of pavement or used an eliptical i could have avoided those injuries. I still run long distances but only once a week or every two weeks max. My other cardio sessions consist of hiit and boxing.

    Cardio is great, but just like weight lifting it can be done wrong if your goal is to produce an aesthetic body. Lots of angry cardio queens out there are missing the point entirely. For those of you that actually watched the video with an open mind, I really hope it has helped. If you watch the video you’ll see my goal isnt to prevent you from doing cardio its simply to prevent you from doing it wrong. Doing it correctly can definitely help you burn body fat, and it can improve your health as well as your cardiovascular function

  • Brisk walking in place of running, no to soda and junk food for st least two months; this helped me lose close to 31lbs last year! In addition to daily morning home workouts of course.

  • A good technique that is low stress on joints, doesn’t burn you out and increases HGH and T is to walk normal to brisk for 100 yrds, then walk as fast as you possibly can for 100 yrds and just keep repeating this alternating pattern for 30 to 40 minutes straight. Essentially its a form of wind sprints but walking instead of running.

  • I have a question so when you wake up your at your normal weight and your stomach shrinks right but when I start working out it goes back to how it was before I went to sleep but why though

  • this video makes me hate my body even more… i am fat. and the more exercise i do will make me even fatter… i will just accept myself as a person with “big bone”

  • Adding in sprints at the end of my workouts have had my abs popping like crazy�� Also super-setting every upper body lift with jump rope. Game changer

  • ATTENTION!! Don’t watch this video if you are on a diet! Its been 5 days since i kept diet clear, but this video made me go ravenous! So i had to eat cake! ����

  • Re-name this video to “How to be miserable by giving up everything that makes you happy”… I agree with the stairs though.. take the stairs if you can.

  • Liar!!!!! Table salt is the worst kind of salt the human can digest!!!!! It is stripped of its natural properties by way of bleach and the removal of IODINE!!!!!

  • Great video. Taught me some new stuff and reinforced a few things I already knew/ Great job keeping a 13 minute video interesting.

  • What happened to eating good food and working out? In the early 20th century people didn’t have this science and research and they were mostly lean and fit. Why? Because they only ate when they were hungry, didn’t have excess food to eat and they worked al day. Want to lose weight? Eat right, and go to work. If your job is a desk job…lift weights everyday.

  • Dont listen to this guy he put too much drama in his videos. “Just do 10km run everyday, Sprint as much as you can. That is the quickest way to lose weight. I lost 11kg in 1month. I was 83kg then, now I am 72kg.” This is base on my personal experience.

  • I ate 2 eggs 6 slices of pepperoni and 1/3 cheddar cheese lunch 1 cup of broccoli 4 ounce chicken breast 2 ounce fresh mozzarella cheese 28g of almonds dinner salmon 28g pecan halves and 2 ounce fresh mozzarella cheese is that good? For keto

  • Me: “I need to lose weight.”
    Gravity Transformation: “we can put a campfire in your stomach.”
    Edit: thanks for correcting my spelling

  • I used to run 10k marathon but more i train i become thiner but really weak.
    Now i am into crossfit, lot more intense, trying to do 16.5 without stopping, will burn fat even after good 10min workout.

  • This is so hard when i see my friends eat Chinese food and fried chicken almost every day and still have a 6 pack. (They are athletes and work out for two hours a day and play basketball for another two)

  • If your fat like me. imo anything you do should help. but yes diet is important. The exercise you choose is going to determine the way you look. do as much as you can. most likely your not overtraining.

  • Where do you even buy iodised sea salt? ������ if this was true then iodised foods would be health food and would be widely available so doubt this blokes legit

  • I have been running 30 rounds of 400m in very slow motion running.
    And it’s very helpful for body muscles every.
    And I am sorry to say that
    I don’t like your thumbnail ��

    And one important thing I don’t understand why you calculate our exercises workout 400kl 500kl
    This stupid thing in my point of view.
    In ancient time there was more powerful men in this world but there is no technology for calculate colories….

  • Dear Doctor oz im 40 year old my 14 days a go I test hba1c it was 12 my suger level 310 next day I start my Keto diet daily I chect on fasting my suger level is 70-80 meal its was 90-105 average. my weight is 132ibs. now im feeling every time much weak and tired and dizzy.what should I do

  • The narrative way that you are using to read your articles is boring and makes me everytime sleep and lose the trace of where i was in the video!
    Please try to read in a passionate way and add some moving gestures, make a pause between each list because you’re mixing them, your introduction doesn’t interest the viewer to continue because you are throwing to much information at the start that you need to try to keep them till the middle of your video and instead add few attractive sentences in your intro, try to add some funny facts that people may face while they are trying to lose fats, you don’t need to be slowly reading in order for us to understand because the user can always use captions if they’re not understanding.

  • in another video of you, you said that fasting shows no results and increase the Appetit after the workout!!! I can’t understand you I like your videos but started to notice many contradictions!!

  • Y bro y..? Y are videos ur always more than 12+ minutes y not less than 6 or 7minutes… u can cut short it..easy and simple without that advanced science stuff..

  • I have stopped drinking all sodas as of last year… i drink about 80 to 100oz of water a day… 80% of the time it is cold… i do add 2 packets of sweet n low to my 20oz water just to add flavor to it and I do that to 40oz of my daily water intake. Since I’ve done that my blood pressure levels have come down and im no longer pre diabetic according to my Dr.

  • I took soda (pop) out of my diet for 5 days out of the week and started walking while on my phone and I went from almost 300bls with pre diabetic down to 250 and I am diabetes free

  • The easiest way to eat healthy is to avoid temptation by not buying candies and sweets at the grocery store if you don’t have the option to eat junk food you won’t. Having discipline at the checkout aisle will allow you stick to your diet and not test your willpower later.

  • Combining upper and lower is a very bad idea, you will take pump away from targeted muscle resulting in poor pump and makes you feel crap

  • Putting on weight from running is obviously wrong, but the science is kinda right, your body will program its self to put on more fat to burn for your next cardio exercise, on the other hand high intensity workouts are definitely so much more effective, I’ve tested this out myself

  • So I’m recovering from heel bursitis, the only cardio i can do right is exercise bike really. My recovery period is 4-8 weeks how can i switch things up so that i avoid what was talked about this video as i can’t fully do other sorts of cardio workout. My plan was to do interval training on my bike. Any suggestions?

  • 1. how about replacing both canned and frozen vegetables with fresh ones. ditch the dish washer, washing machine and raise your legs to improve blood circulation. it works for me
    2. playing a hoola while watching tv is distracting

  • Realest shit ever I started at 215 Fed and 211 starved roughly a week ago and absolutely overhauled my diet into the cleanest it’s ever been. I’m now 203-199 and it’s been a week. I work out normally but I’ve always been a lineman but now that I’m enlisting I HAVE to be less. 5 Days a week 2 rest days and eating clean.

  • The way to sustainable fat loss is find out what you enjoy doing while keeping you off the food. Find enjoyment from stuff that is not food then you won’t need food to satisfy your urges.

  • Wait but aren’t burpees a hit workout so doesn’t that mean you’d burn fat even when ur not actually moving? I don’t know I’m not an expert, someone pls tell me

  • He puts the 3 gummy bears in his shorts pocket.
    Later wife yells �� what is this red green and blue sticky stuff smeared in my dryer?!!!

  • The best thing to do that works for me is drink plenty of water while working out and through out the day but not to much just enough

  • Glad to see Jesse back. You work well together like a great comedy team. Education and humor is a great combination for a successful tutorial video. I know I’m hooked. I can’t pass up your videos without checking what you are going to teach us next. Thank you!

  • I just wanted to say that I appreciate you and your channel man I started out at 300 lb and now I’m down to 2:18 I’m trying to get to 160I eat one meal a day and I workout and basically keep myself moving even at home where I got dumbbells and weights at my house and then I go to the gym and I workout then I was also born with cerebral palsy so I workout my left arm and my right arm to keep them both strong and I have gotten incredibly strong or I’m up to 205 on my right arm and 145 on my leftand I know like when you eat one meal a day and it’s like a really big meal your taste buds almost have like a orgasm almost man but yeah I appreciate your channel man you taught me a lot thank you right now I’m trying to work on grip strength so I got to like buy some still grips so I can lift on washers and dryers a little bit better

  • The best way to lose weight is to start running. I was 95kg/1.70m last February. I started with 3km (roughly 30mins) walks and progressively included and increased every week a little of bit of running until I was able to run 30mins. without the walk. Then I increased 5 mins every week to the run. 3x week = 30+30+30. 3x week = 35+35+35. 3x week = 40+40+40. Etc etc until 50 mins. Then I included a forth training day (4x week) for either a longer run (1h run) or interval training (example: 10x1min at 80% of your full speed with 1min interval between series). This whole thing will take you around 3 months to get going. In my case, from 95kg in 3 months i’m now 75kg. Running is imo the best way to lose weight.

  • I need some help, does this information work on me? I have a low fat percentage but i am preparing for a physique comp, does this work for me?

  • I’m a new sub & I worked out and came home, watched another one of your videos, and quickly had a banana �� as I had no clue about what to eat before and after a workout �� thank you!!! Keep up the great work!!
    (I normally eat chicken and eggs after a workout but stay away from carbs) ����

  • As im taking notes on this video in a pdf after working out my dad comes in my room with some late night dinner and boy did it hurt telling him I’ll save it for breakfast.

  • My advice: Do whatever exercise you can bring yourself to do. I mostly run and I know a lot of what he’s trying to say makes sense but I run. I can just about bare to do it. I feel guilty cuz I’m not “switching it up” but smug because I can say that I run. Do I exercise regularly? Yes. Job done.

  • I’m doing cardio and I don’t get hungry as stated in this video. I just feel very thirsty and I drink water that’s all my body asks for.