6 Methods to Avoid Workout Plateaus and Consistently Progress


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9. Avoid Plateaus by Regularly Changing Your Workout

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Bodyweight Training Plateau: Lack of Progress

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How To Prevent Muscle Loss When Dieting (Science Explained)

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6 Ways to Consistently Progress and Avoid Workout Plateaus. 1. Don’t try to improve everything at the same time. With fitness, the main area’s performance most people want to improve are: speed 2. Organize your training into parts.

3. Focus on progressive overload. 4. Get more rest. 5. Focus on.

6 Ways to Avoid a Workout Plateau By Steve Edwards From Team Beachbody Click here for resources, tools and information to help you to reach your health, fitness and positive lifestyle goals! Not a lot can dampen our enthusiasm as much as seeing our progress come to a halt. P90X is a hard program. And when we’re working hard, we want to see.

Five Ways to Keep Progressing and Avoid Training Plateaus Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily. Aerobic activities should always make up the biggest chunk of your workout, but you should also include muscle-strengthening activities, such as working out with weights or resistance bands. Cross training, which means doing a variety of different exercises or activities, is another good way to keep exercise boredom at bay. Ian King says to change your program every three weeks to prevent plateaus.

Charles Poliquin says the body adapts to a workout in as little as six workouts. In the end, the take home message is that to make consistent progress there must be continuous adaptations and structured variety in your program. Workout B: 8 sets of 3 reps, 201 tempo, 3 minutes rest Workout A: 4 sets of 12 reps, 311 tempo, 90 seconds rest Workout B: 5 sets of 6 reps, 301 tempo, 90 seconds rest. The best way to progress in your workouts is to apply progressive overload using absolute overload and relative overload. Absolute Overload: Absolute overload is achieved when you overload the muscles with a heavier weight but using the same workout variables as before (rest time, tempo etc).

Stuck in a rut, caught in a slump, stalled out—whatever you want to call it, every runner eventually reaches a period where their progress levels off. “There’s no way around it, plateaus are. A plateau occurs when you stall out on progress despite continuing to do “all of the right things,” usually including eating right, exercising properly, getting adequate rest, etc. Our bodies go from losing weight consistently to getting stuck at a certain number.

Research suggests that off-and-on loosening of rules contributes to plateaus. Cut more calories. Further cut your daily calories, provided this doesn’t put you below 1,200 calories.

Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating. Rev up your workout.

List of related literature:

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

The second is easy enough to understand: Your body adapts to workout routines.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

For example, when you’re consistently completing 3 body-type workouts a week, try to exercise 4 or 5 days in a row (with the off-day routines on the fourth and/or fifth days), or try to make some subtle changes to your diet, like eliminating desserts or limiting alcohol consumption.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

For the first month, I might implement a well-rounded plan where you train three days a week: the first day you prioritize squats, the second day you prioritize hip thrusts, and the third day you prioritize deadlifts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

And then, once you’ve achieved everything you’ve created here, repeat the process anew, charting another more exciting course for the next phase of your fitness and life.

“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

4 Try to appraise your feeling of exertion and fatigue as spontaneously and honestly as possible, without thinking about what the actual physical load is.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

For example, try changing the days of the week that you do strength training and cardio, or change the order of the exercises in a session.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

I believe the best of these is high-intensity interval training, which I have discussed last.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

I started doing the following exercises a few at a time, adding a few more each morning, to get to the total that I now do.

“Assembly” by United States Military Academy. Association of Graduates
from Assembly
by United States Military Academy. Association of Graduates
Association of Graduates, United States Military Academy, 2004

For instance, you can employ different bodysculpting techniques, alter the split of your routine, use different exercise equipment—whatever you have to do to confuse your body and compel it to respond.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Alexia Lewis RD

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

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  • Anyone going to be at the Arnold Expo in Colombus this weekend? I’ll be there at the Greater Columbus Convention Center at the Rise and PEScience booths on Saturday and Sunday if you want to come say what’s up! Hope to see some of you guys there!

  • How many rest for the same group muscle is enough?
    Because i have one intense arms workout and i don’t train them for a week, am i doing it wrong?

  • this is so damn true. one period of time i’ve been working ONLY pushups, not much variations at all, usually the basic ones that hit chest the most, and my chest was developing so damn fast that my friends told me to stop working on chest for some time because they are becoming imbalanced with the rest of the body. So, now i’m working pushups,pullups & squats so i think there will be progress even for 1 month. this is the 1st your video i’ve watch and it’s awesome,you have a new sub m8:)

  • 6:30 2.4g/kg of protein at 40% deficit??? There’s literally no space for carbs. That sounds like keto diet to me.

    So if I’m 6ft2 at 105kg, I need to find 210g of protein without exceeding 1500cals…. that sounds impossible

  • I just started doing sports in the 8th grade but I’m skinny but I have set my goal like you said in your other vid and watching your vids will help me reach my goal

  • Male, 64, heart issues, 260 lbs, I was in trouble! I decide to beat the snacks first, by deliberately walking past the crisps and biscuits without picking any up, standing at the end of the aisle and saying “Hah, beat ya!”. No more pub due to covid = no alcohol since nov last year. No pies, cakes, pastries, chocolate confectionery.
    Basically all the lovely stuff. Cutting out animal fats led to chronic Vit D deficiency; doc put me on a 3200 unit supplement while covid is with us.
    Satisfaction comes from a one ounce slice of cheese with lean ham in a toasted sandwich sweet chilli/tomato ketchup. Tons of garlic and ginger, homemade vegetable curries and soups, multigrain bread, unsweetened oatmeal biscuits for snacks.
    I found the trick with eating is not to eat until satisfied, but stop earlier; lots of fruit and veg, a water-bottle in every room.

  • I started tracking macros to know what my maintenance is, and started eating more protein and fat, rather than carbs and found out that even when I’m eating so much that I feel too full I’m still losing weight, its getting to 1200 calories a day, but I can’t physically eat more, i dont really undestand whats goiing on cuz before i would eat so little and gain, could it mean that my metabolism is improving?

  • Hi Marissa! Great video as usual! Enjoyed the study!
    Marissa, what are your thoughts on HIIT training while muscle building? I’ve watched your videos and stance on traditional cardio; I understand HIIT is “cardio,” but I was wondering what your thoughts on it are?

  • Thankyou for explaining about mustle mass I lost a lot of 5 dress sizes and ate salads not as much meats protein and ended up with skin and Strength issues sagging skin so I’m working now on re building my Mustle strength I do yoga cardio and Hitt woekout 1 day hit yoga everyday and cardio no more than 2 days I see u are looking at low impact exersise I have re changed again diet to bring in more protein foods for my energy levels now from today but trying to clear the excess skin issue under arm sag and inner thighs, top of thighs where the skin is creepy and from weight loss your way of explaining Mustle mass and Strength issues has helped me sort this out as I didn’t realise I needed the proteins while I was exersising I dieted well I’m an 8 now from a 18 but think went too quickly so now need to tone it all mustles back

  • Started my journey in April. Been steadily losing since then. I take breaks when I want to. Eat foods that are both nutritious and palatable because I cook them that way. I’m in LOVE with the process. Exercise is such great therapy. My body feels great. My mind feels even better. I still have a while to go until I reach my goal, but I’m okay with that. The journey is one of a lifetime. And considering I’ve been overweight for over 15 years, releasing the weight in a matter of 10 months to a year is so much faster in comparison.

  • As smith and farmer I’ve handled wooden grips during thousands of work hours.
    Calluses is natural reaction from, and against wear and tear..
    Simply use plenty of proper cream or fat, like Lanoline.

  • Very underrated channel! I’ve been watching your videos from last 1 month and they are really very informative and great at the same time!
    Love and Respect from India

  • If I wanted to utilize the 12 week strategy (3 phases), how much of a caloric deficit should I utilize if I’m 5’9 and 190lbs? I read that my maintenance is about 1900 calories

  • I stoped watching this Video As soon as I saw you doing three plates on the bench and only going 2 inches down with your back curled up come on man lol

  • Do you think having the goals of increasing my pull up count to 20 and push up count to 100 is too much at once? Not working the pull ups and push ups in the same workout of course but on separate days. Do you think I will be good with those two goals in mind?

  • I have been doing Intermittent fasting for 9 months and I have lost 8 kilograms the first 3 months. however my body adapted to eating 700-1000 calories daily and I have hit a weight loss plateau. some are saying its time to switch it up and maybe do 1 week IF one week no IF, but whenever I fast less than 18 hours I literally gain 0.4 kg extra even though I ate less than 1200 calories. what should I do?

  • New Follower:
    I love your channel and especially the tips-
    May 1st-
    SW 180.0
    CW 165.6
    GW 145
    20 Minute-Morning Workout
    35Minute-Evening Walk

    Question: I am lactose so I cut out all dairy-
    Someone suggested oat milk-What do you think?

  • I’m marathon training and trying hard not to lose TOO much muscle. I’d also like to drop about 20 lbs (mostly fat!) to get to my personal ‘ideal racing weight,’ so I’m in a SLIGHT calorie deficit, running 4-5 days per week (right now about 25 miles a week, steadily increasing mileage), and strength training 3 days a week. I’ve upped my protein intake and am taking a daily dose of BCAAs, staying hydrated, and getting a good night’s sleep each night + getting in a short nap some afternoons. So far, so good. I do an In Body Scan monthly and am still actually GAINING about 1-1.5 lbs of muscle monthly!

  • I appreciate the work you put into your videos so much, it’s so digestible! I’ve started this since your video and have been checking my weight every couple of days just to see if I have found my maintenance calories, is it normal that your weight increases when you’re on your period by a little over 1kg? Or am I over my maintenance calories?

  • Thank you for taking time and making this video, I literally was about to order a bigcheesesteak for breakfast emotionally and after this video I made cream of wheat☺, so thank you

  • Hi Daniel, great advice and video’s first up! As a total beginner myself aiming to make progress as a ‘person B’ like you suggest here, could you perhaps clarify what exercises you might class as pushing/pulling and minor one’s, for an idea of how start building a routine for myself?:)

  • My weight haven’t changed for 3 weeks before that I used to lose almost a pound a day. I’m following the OMAD diet. I been on it for almost 2 months. Would doing a detox help and how long should the detox be? I did a detox for 2 days and after that I’ve gained everything back. Nothing has changed I’ve tried everything you said but I’m being patient it’s just that I’m afraid I will give up because of this plateau.

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • I understand it’s better to diet slower, but long diets seem to have diminishing returns the longer I go…. What would you think about 1500k a day for 150lb male for a 2 week minicut?

  • The defiance to maintenance works. Personal experience been doing that for a year, how ever I do it ever three months and depending on my fitness goal I set, which I set a new one ever three months. I noticed when I started including eating at maintenance my last two weeks of the three months. It INCREASED my metabolism so fast… I still need to force feed lol it’s insane how well it works, also I do lift alot and do keep cardio included with a mixture or “hit” cardio. Only a little. Which not only increased my appetite which increased my metabolism but it allowed me to relax with food and enjoy food, treats more, and not binge on them it didn’t feel like a diet. It felt and feels like a healthy relationship with food and fitness also when I eat at maintenance I DO NOT TREAT IT AS A CHEAT WEEK. I simply increase my food intake, yes still eat clean and homemade and do allow an actual treat like a cookie or ice cream ONLY ONCE that week. It relaxes me and keeps me focused and treat myself.

  • Ok so in a cut, body weight to protien in diet what should be the guideline at least a g per lb or more protien that lbs of body weight

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES

  • What do you think of lost a lot of weight using Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.

  • Im going to try something different as an experiment because it takes 2 weeks to loose muscle strength im bulking till end of april then going to start doing 1 week high protein and just lots of cardio each day of the week then a very clean bulk like only just surplus cals for a few till end of august if needs be but if ive lost enough by then just go back to clean bulk then back to normal once the sunshine goes away

  • To get a type of body like that do we have to do heavy weight or light reps? I weight 186 and idk if I should just run, and work out or just start lifting big weights? Anyone can help plz

  • This is glorious, I been tryin to find out about “no plateau workout” for a while now, and I think this has helped. Have you ever come across Conabel Muscle Marmsome (just google it )? Ive heard some interesting things about it and my m8 got cool results with it.

  • As a climber it’s pretty normal to either file down or take a razor and “slice” of the calluses. Sometimes when you do a dynamic movement and take your whole bodyweight on a hold/bar the calluses can get in the way and “slide” of the skin due to the pressure from your bodywight. In the climbingworld we call that a flapper.

  • O.K. I am 50 and following the right Health plan and also go to the gym everyday! When it comes to cheat meals I avoid them at this point but what is the best way to approach that? Once a week, Once a month, Once every two months? Oh and I am guilty of training one area more than others so glad I watched.

  • So if I have been in a calorie deficit for quite a while, if I increase my calorie intake slowly, and gain muscle as I increase calories, can that still help me keep losing weight? Or will I start to gain?

  • When I select which exercises I am interested in, should I create workouts specific to achieve these goals or should I incorporate them into general workouts?

  • i can see this being more effective basically because it’s less restrictive. the less restrictive, the more likely people are to stick to it

  • Not hating but what is that thumbnail man you’re right arm is way smaller than you left arm # not hating I view all your videos and apply all most all of them to my training

  • I did two thing to break my plateaus. Walking got me past my first one and adding a 48 hour fast once a week got my past the 2nd. I lost 125 pounds

  • _Ckin insane amount of information in a Huge number of videos thank you for that!
    Bless you all the powers that you are believe in and please just don’t stop doing this chanel)

  • one question:how do u gain 1kg of muscle while dieting after working out for 10-13years if u are natural,was it tested on enhanced athletes??

  • I personally experienced this concept for 12weeks, yes, it works on me and I am excited everytime I have diet break week in between.

  • Have you heard of Tim Ferris’s Slow Carb diet from the Four Hour Body book? It has one day a week where you have higher caloric intake and I wonder if there’s an aspect of reverse dieting at play. In the book he describes how he lost weight after a 6000 calorie binge day, for example.

  • So I’m trying this and my maintenance cal is 2408 I can’t eat that much so I’m doing mild 2108 and them cut 3 weeks at 1408, bc im starting i am scared of gaining weight but I hope this works and im going to keep working out bc traditional diets have not been working and I have another 50lbs to loose

  • Thanks for saying “people that menstruate” you’re a great ally!!

    One question: I’ve been in a deficit for a while and have plateau At this point should I do a reverse diet until I hit my maintenance and stay there for a while and start the matador process or should I just start it right now?

  • Question what if you’re already 6 weeks into a cut? My original plan was to start at a 10% decrease and then implement another 5% every 6-7 weeks (as needed) but I think like option better! Can I switch over to this plan now? or am I screwed?

  • I only want to get my six pack back like when i were teenage, so i can’t make the same exercise. Since i only do abs workout I’ve to do others as well while my muscles are recovering? Is it enough for 1 day?

  • hi! first of all, i love your content:) I’m currently doing this (i chose doing two weeks on a deficit and one week on maintenance, even tho i dont need to lose a lot of fat) and I’m at the end of the first two weeks. I noticed that in the first week I lost a little bit of fat but now I feel more bloated, my gut is quite sore and I’m afraid my body gets used to the deficit too fast. could it be because im not eating enough? is my body broken?

  • Thanks Ryan really good tips….this will really help….as I have just started my journey of Calisthenics!!..Subscribed & Liked:)

  • For those who watch this video, it is bad advice. They do refer to this briefly but follow a periodization program that lasts 9-12 weeks. You can start this program and when you finish restart it until you stop seeing results. None of this 8 weeks tosh they’re on about. A beginner could do this for easily a year and get very impressive results.

  • CAT! great video, very informative.
    anybody that can admit to pulling a muscle by flushing the toilet is honest & modest enough to get my subscription. any books you can recommend for mobility? one with a program included? i’m kind of old school and like having books to reference, videos are great, but sometimes reading a whole book on a subject before I dive in helps reinforce good habits. thanks,

  • Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.

  • so I just started again after about 10 years. I was bulking big time I was up to 320 lbs! It’s been about 2 weeks and I am eating about 1600-1900 calories a day. I am also training 4-6 days a week. sometimes 2 times a day. I am doing stronglifts 5×5 every other day. about 20-30 mins of cardio a week and really just expermenting with different excersises I’ve never done on my “rest” days or when I go back for seconds on the same day (or ill bust out some cardio) I haven’t lifted for a long time so I am scared to load my max weight with no spotter, I am also afraid of hurting myself or using bad form. my guesstimate is that I am going to about 75 percent of my limit. I know to take a break and not go to the gym when I feel weak and sore or my muscles are shaking. I am really just wondering if I am doing the right thing.

  • Please bro, I need your help right now.

    I Started the gym about 2 months ago, and despite my 1st weighing being amazing, the 2nd one (which i did today) was demoralizing. (I Trained full body workout 1 year before for 5 months, went from 73,5Kgs to 68kgs in 2 months and lost only 0,6kgs of Muscle while having a worst nutrition AND doing more cardio (Around 10kms per day, 4 of them running cause 6 where going and coming from the gym).

    1st weighing: Lost 1.6kgs (76,9kgs to 75.3kgs), 1,7% BF (From 19,4 to 17,7%) and lost 0gs of Muscle (58,9%)….Yea. I was working out 6 days per week, doing 10/15 mins of cardio Pre AND Post workout and started doing Full BODY Workouts.

    2nd weighing: Lost 1.8kgs (75.3kgs to 73,5kgs), 0,5% BF (17,7% to 17,2%) and lost, get ready, a whopping 1,2Kgs of Muscle Mass (57,7%). I started doing Push/Pull/Legs, still working out 6 days per week but i reduced cardio to around 10 mins pre AND post workout and started lifting more weights but less reps.

    Main Note: I check my MACRO Tracker and My Macros/Nutrition barely changed, still kept eating around 120 to 160gs of proteins and still kept eating carbs, My Nutrition isnt the best i know but it didnt change much for a drastic reduction in Muscle Mass.

    Do you have any advice/reason to why this happened? My Lifestyle didnt change in that period at all, perhaps sleep? I even started drinking more water. NOTE: I did eat a protein Bar and a Energy drink 10/15 mins before weighing, the nutricionist said that maybe caffeine could have worked against me?

    Still, thanks for reading! Im really demoralized cause at the end, i regressed, losing 1kg of Muscle is big.

    Best Regards,


  • I’m 8 weeks into my -500 cal deficit, do I need to reverse diet or can I start on the 1 week maintenance, 3 weeks dieting? Ps this video is SO informative so thankyou!

  • What if I already have a low body fat percentage and not training to lose any weight but instead gain weight in muscle, do cheat meals count as something that’s slowly progress down? Need your professional opinions

  • Since having established that cardio is not optimal for fat loss as your body adapts but getting daily activity and steps in is important for general health purposes, I was wondering, if technically going for walks occasionally but not everyday and not always for the same duration would trick your body into burning more fat since it’s not a consistent amount of cardio? Or would it be too counterproductive for overall health and activity levels?

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • Hi these videos are really useful to me however what do you mean by ‘enough recovery time’, do you mean 1 hour rest, 1 day, 1 week???? and does it matter if you activate those muscles again just once within the rest, Thanks!!:)

  • Hello! I’ve recently discovered your channel, and I’m really pleased I did. Everything you’ve said makes perfect sense, but I do have a question. Can I use the same sort of cycle for cardio in conjunction with this plan? Could I use cardio for two or three weeks during my calorie deficit to take the full advantage of fast fat loss and then use only weights for the week of maintenance? Or would it have to be two weeks of cardio and two weeks off or something else? Thanks for sharing such useful information—I’m excited to look through more of your channel!

  • It is kind of shocking that you are the first youtuber I’ve ever found that ever explained it that way. Everyone just keeps telling us to cut cut cut calories and be in a deficit but looking back on it this really doesn’t make sense at all in the long run.

    I have a question though… I’d love to try the mini-cut-cycle method but I don’t really know my maintenance calorie number. Do you have some tips on how to start with that?

  • Love your explanations… ❤
    For me it is perfectly logical what you’re sayin about chronical deficit… but unfortunately a lot of (fitness-) people don’t get it…��
    I love the part in which you explain the fear of weight gain!!
    Btw your look is really nice today!! ��

  • is there a good progressive program you suggest for an absolute(I need to super emphasize on the absolute part) beginner who just needs to build strength and needs to tone the body (not necessarily trying to gain or lose weight here, although loosing a small bit would be great)?

  • I’ve been binge watching your videos for the past few days and OMG, the information you share is honestly so helpful! I’ve only been eating 600-700kcal a day for like a month which I didn’t realise was going to slow my metabolism, so I’m going to try reverse dieting to get back on track. TYSM��

  • Thank you for this video!! I’m already following the mini cut cycle. When I’m in a deficit I do OMAD and 16/8 on my break. I feel that you give the most info and logic. I wish I knew about mini cut cycles last time I lost weight. I continuously dieted, had eating disorders and gained it back. I just got started on my journey again, lost the first 16 lbs and took a diet break. I’m back to my deficit so I’m on my way. I made a promise to myself that this will be my year to lose the weight and see to it that I will never have to lose it again.

  • Your video about female hormones and how they affect your training a while back literally changed my life! I’m watching this a few months late but your comment about that made me reflect on that and how much more in tune I’ve become with my body since going off all birth control a year ago. Thank you!

  • Hi Lacey, I’ve been following your videos for awhile now and making many of your recipes. My favorites are your chicken marinades, overnight oats, 4 ingredient alfredo, shredded chicken enchiladas and many more. I am 13 pounds down currently and don’t even crave sweets or fried food anymore. My skin is clearing also. Thank you for your amazing advice and upbeat attitude about food and health.

  • Wow! My mind is blown! This makes so much sense… I will definitely try this! I just started documenting my journey to lose 100lbs on youtube and I will definitely start implementing this logic! Thank you so much for this!

  • He gets the Johnny Sins comments on EVERY video and they’re always the same. Not to be a dick but the novelty has worn off. Give the guy a break

  • Me: okay I’m gonna do this, and I can do more cardio on “maintenance weeks”

  • I love this so much. I’ve been doing my cut very wrong lol. Please show us a meal comparison of what you eat during maintenance and on a deficit

  • Does Custokebon Secrets really work? I notice many people keep on speaking about Custokebon Secrets. But Im uncertain if it is good enough to lost lots of weight.

  • For exemple: Right now i’m, on my way to Front Leaver. Right now i can;t do it, but with resisting band i can. I’m regulating stress on my muscles with 1 leg untill i can stay like 30s in this position, and then trying do front leaver with both legs and band. Always when i cna hold it for longer time i feel amazing. I was training for a while but i’m rly skinny and just to not lose weight i need a more calories that usually i can eat. First i had goal to fixx my posture it was hard for skinny dude that is 6’3” and like 120130lbs. It was like 3years of working out in high school. When i graduate from my hs i finally could tell that i make some progres. I finally could do like 40push up’s and 10 pull up’s But still 150lbs for 6’3” guy is still not enough. So i started to think, i realize that i can;t do the same routines that normal guys cuz it will not make me get some muscles. I was just getting leaner. So with some research on YT and some med articles etc. I find some good workouts routines that i like to do and feel like it work. I mix calisthenics with weight training with low reps and weight training with more reps. One of my fav routines and plays when i can see something new and interesting is your YT channel. I rly find out stuff that i was missing to improve my strength. And right now i’m almost engineer of mechanic, i finally can look at myself at mirror and be proud. I’m 6’3” and 165lbs (75kg) And ppl like you are my fuel, thanks to guys like u i feel like i can achieve almost everything. It may be harder for me, and it may take more time but i believe. If my story could help any of u guys i’m glad.

  • You’re always so sweet and lovely and truly well prepared with the right documentation and studies. Also, you look so amazing!
    Much love from Denmark!

  • In the mobility subject, I recommend yoga for everyone.
    I’m training calisthenics for about 2 years and started yoga recently, believe me
    after these trainings i feel like i’m never trained anything, it activates muscles that you have no idea of existence.

  • one question: sometimes it becomes difficult to intake even 0.8 g/kg body weight. But i do work out few times at home in a week.. So, will that reduce my muscle mass?

  • Really informative video, thank you for creating. Seems like you have some really solid knowledge on the subject. I’ve breached 40 yrs of age, started to learn to skate, realising how unfit I am, and the pudge is visible. Really want to build some strength, not feel so warn out doing simple exercise, and I believe callisthenics is the way forward. Will definitely take this advice on board. Just need to figure out where to start, and stick at it. I’m good at starting projects, but maintaining a routine is where I struggle. Onwards!!

  • by “exercises” do you mean muscle groups? you should do a video on split routines leg day, back day, etc. also, can you do a video on when and how to add weights

  • A very good and understated topic that you touch upon in this one. Probably the main source for most injury. Thanks for the video!!

  • love this video! I’m currently at my “maintenance” phase but I’m not counting calories! although I’m still watching what I’m eating. it is possible to still make progress that way?

  • I had trouble finding the right product for months until I found this one here and it helped a lot figure this out. eat whatever diet selfcutssystem.com

  • I broke my Ellbow last Summer and i have problems lifting weights and doing push ups, the only thing i can do is train legs.

    Can somebody help me?

    Im 6’5 and 130 kg (lost 5 in this Month)

  • This was what I needed���� I do wonder, I’ve been at 1200 calories for almost 2 years(I know��) and have been trying to change it up and tone up more, that being said, will all of a sudden eating my maintenance of 1800 shock my body into having these extra calories stored as fat? If not I will definitely try next week to start this method!

  • For reference, since a lot of you are asking, I discuss how to find your exact maintenance calories in this video: https://www.youtube.com/watch?v=aUzncLYAjbE
    Pro tip: Your maintenance calories are NOT what a calculator tells you they are (if you use 5 different calculators, you’ll get 5 different numbers and they can’t all be right). Your maintenance calories are the number of calories you maintain weight on. So if you’ve been in a “deficit” for a year and have plateaued at 1500 calories and haven’t lost or gained weight on 1500 calories for a while, then 1500 calories is your maintenance-its not a deficit anymore.

  • What if I’ve been losing weight by reducing calories. How can I adjust my maintenance calories to a higher level? I have also recently lost 50 pounds, so how do I start?

  • The big problem for me (and a lot of others I would bet) is that I have no idea what my maintenance is and the amount I eat varies wildly day to day and week to week! So I have no starting point…. ☹

  • Sweet pea Chef. Muscle doesn’t weigh more than fat. 5 # of muscle = 5# of fat. Lean muscle tissue is denser than fat. This means for the same amount ofweight, muscle tissue will occupy lessspace in your body than fat, making you look smaller.

  • I am following you 10 minutes homework out for 6pack abs it is good to do every day because I’m doing right now regularly three weeks

  • What if you put yourself into a 10-20% deficit but don’t see any progress for the first few weeks? My problem seems to be whenever I try to lose fat I cut calories (normally a max 500 cal deficit a day), alongside my regular workout routine, literally either nothing happens or I GAIN weight �� I’ve literally ballooned in the past year and a half. I really don’t know what to do!

  • And should we follow a specific program or just randomly practice? The only exercises I’m doing are push ups, pull ups and chin ups. But I haven’t seen that much improvement. I’m also doing weight training, I don’t know if it influences it.

  • How all are you? I’m lady 57 start working out asymmetrical exercise, and planks, can you teach some of asymmetrical exercise please? By the way I love your eyes!

  • Aint pushups for ur chest n triceps, pull ups for ur biceps and shoulder:|? how’s that missing? Put some squats in and he should be fine.

  • Or you can just refeed onetwice per week and then reverse diet, cause otherwise you will cut for twice as long and some of us have an end date.

  • Great video! Can you just immediately tack on the calories after a deficit, or do so gradually? Like if the deficit is 400 cals, when you go back to maintenance can you simply start eating the extra 400 right away? Thank you ����

  • Just to add, totally agree with the flexibility advice.
    Next time you are in the gym, look around, you won’t see anybody stretching.
    I mean proper stretching between exercises.
    This is so important, the older you get.
    Join a Pilates class, or yoga.
    Do it on your rest day
    It’s so important.

  • Chris, please notice this. I’ve been watching your vlogs about working out. Just need to know the best way to lose my belly fat? And what excercises do you recommend? Just wanna remove this belly fat. Thankyou in advance.

  • Do i need to perfect the form first before trying different angle?
    example push ups, its hard for me to perfect a push up so I practice it everyday to perfect it or should i do different push up?

  • My question is about the first mistake you spoke about, How long should I wait for muscles to recover and rebuild after a workout?

  • Hey, Daniel:)
    The goals that I want to accomplish until the end of this year are front lever hold for 5 seconds, backe lever hold for 15 seconds, and a press to handstand in order to start training for the planche in 2016. I think that my goals are not that many, but I would love to hear from you, and get your opinion on it.

  • OMG thank u chris looks like I was doing one of these mistakes now I’m gonna watch more of ur vids to get more informed on other exercises����

  • What do people do if their maintenance is unsustainable like 1200 calories? Is it the same where you eat in a deficient then eat at maintenance?

  • I wish this video was around when I was a freshman in college and tried losing weight by eating 1200 calories and burning 900 calories according to my fitness watch every day by doing cardio… so incredibly grateful I know WAY better now. Oh the difference 4 years makes

  • A group of people that had already trained for 10+ years gained 1kg of muscle in 8 weeks while on a caloric deficit? Wow, I find it hard to believe.

  • Chris you’re my main inspiration for getting into calisthenics and your channel is getting so big but you still manage time to listen to your fans and anwser their questions. I have been doing calisthenics for about a year now and im improving but i have been noticing that the right part of my body is way more trained from my biceps to my lats. Do you have any tips for a 15 year old?

  • This still surprise me, just how a lot of people are not aware about Custokebon Secrets, even though a lot of people get good results because of it. Thanks to my work buddy who told me about Custokebon Secrets, I have lost plenty of weight by using it without starving myself.

  • thats our mistake
    we workout, switching it up, but i still have some beer gut due to eating out everyday
    we never touch the stove as we always just go out to eat red lobster/sushi/expensive burgers etc, but never cheap fast foods

  • great video, i just started today and I will follow your channel to learn more about the sport, Im 37 also cam from Bodybuilding background.

  • What about Dwayne Johnsons cheat day that consists of 4 large pizzas, 12 pancakes and 24 brownies? Whats youre thoughts about that?

  • Good advices! I focus on push, pull and squat. Push, pull, squat.
    This works on every major muscle-group in your body.
    I’ve chosen the best three, pull-ups, hindu push-ups and hindu squats.
    Hindu push-ups is probably the most important one because it works on so many muscle-groups, but because of the need of human growth hormone you can’t cheat with the squats either.

  • Great video. Curious to know thoughts on this approach.

    For Competition Prep I’d think that employing a strategy that uses two Phases: Transition Mode 1 Day Intermittent Fasting / 1 Day Full Caloric Feeding to slowly create a Deficit, then nearing Competition Day switch to: Deficit Mode 1 Day Fasting / 1 Day Full Caloric Feeding would yield superior results based on the latest Data. Assuming one consumes 4,000 Calories /day, consuming all 4,000 Calories on Day 1 and Fasting Day 2 will yield a 50% Caloric deficit. If Weight loss does not progress fast enough, reducing the amount of Energy Calories consumed little by little on the Feeding days will solve the stall. Increasing Slow-release Protein foods like Lean Red Meat during this time will help to reduce Muscle loss and provide a surplus of Micronutrients. Increasing Sodium intake to 4–6g/d of unrefined Sea Salt (yes it is safe) will reduce Cramping and Electrolyte imbalance. This will keep Muscles looking pumped and full, and Energy levels stable.

    Theoretically, this approach should yield a better result than daily Caloric restriction, which has been shown to Cause Hormone Imbalances, Increase Hunger and Emotional Disturbances, Decline in Appearance and Fatigue. Short-term Fasting (24 hours or less) has been shown to Reduce Hunger, Increase Growth Hormone, Spare Lean Muscle Tissue, Burn more Fat than Muscle, Improve Tissue Repair / Recycling, Balance Hormones and Maintain Energy Levels.

    Something to consider. I would not do this as a lifestyle – only where Weight Loss is the goal.

  • Do you think it is a very bad idea to try this with cardio if I like running? I tried to find something decent online but failed. I am experimenting now, I want to do 30-45 minutes 4-5 times a week (this is a comfortable amount for me and I didnt run for ages) and as it becomes “too easy” have a week break so that my body does not adapt to the cardio too quickly as it would normally do. Essentially my question is, how fast the body adapts metabolically to the amount and intensity of cardio and to what extent can it be controlled with “cardio breaks” following the same logic? I do weight training too 5-6 days a week but with pull up bar and a band only comparing to 50-60 kg barbell I usually play with at the gym (aka my own weight), the intensity just won’t hit the same level and while I see some muscle gains from work like pistol squats and pull ups, I’m gaining fat too.

  • Do what this guy tells you to do matched with working your legs,ABSTINENCE,atleast 2 water bottles a day and multivitamins. Water and multivitamins made the biggest difference for me.

  • And practice with similar or hypertrophic muscle gains… plus a good diet recommends a division of workouts ABCDE? working out a muscle every day of the week?
    Have a promising and effective board that has had resuldado during those years of training?

  • I am only 12 only workout equipment i have are dumbbells and a punching bag i mean at home cant go to the gym unless with dad of course

  • Ryan, I’m 55 years old but very active and feel great doing calisthenics. Use to body build but age is catching up. Can you make a Mobility video? Morning stretching for example. I’m stiff in the mornings.

  • ive been training my tucked planche to a handstand for the past 2 weeks and ive noticed some progress. In the meantime ive also been working on my muscle ups for about 2 months now and it seems that im no longer improving my muscle ups. Should i stop my handstand or muscle up progression?

  • My menstrual cycle is 35-40 days so I think I would need to spend 4 weeks (28 days) in a deficit and then 7-10 days at maintenance. Am I right? I’ve got 20 lbs to lose. I’m losing 1/2 lb a week and thank god I haven’t plateaued yet! I’ve been in a deficit for 12 weeks with a couple of days at maintenance here and there. Currently doing my first diet break for 10 days! Need to track my calories to avoid weight gain.

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    This problem is called a shallow sleep syndrome, and it is resultantly known to keep you from losing belly fat (visceral fat) which is one of the main reasons for heart disease, hypertension, and type 2 diabetes. The creator of the Resurge weight loss supplement, John Barban believes that your body has the ability to repair and rejuvenate itself when you experience deep sleep.
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  • Could this same method be achieved by eating the same amount of calories each week, but working out more on the deficit weeks? For example: eating 2500 calories and burning 3000 calories for 2 weeks, then eating 2500 calories, but only burning 2500 calories for 2 weeks? So the calories in stay the same, but the workouts differ.

  • Hey Denial, I have a problem.
    It’s not the first time it’s happening, and it’s annoys me:I am focusing on a 3 day cycles, where in the first i’m doing only pull ups, the second push ups and in the last day i sometimes do legs and some time focus more on abs(i work abs almost every day).still, I’m stuck on my pull ups(about 14-15)for a long time, no matter how I train it, and I think I almost reached my plateau at push ups. What should I do?

  • I just lower my Test-E to 250mg per week while I’m cutting and 20mg Dbol per day to prevent muscle and strength loss. While using Aromasin at 12.5mg eod I don’t worry about water retention and a keep very clean diet.

  • I have a question. I’ve heard before 5 to 15 rep range is best for building strength anything over just builds your endurance. So my question is what if you go over that rep range but your performing the motion slow with slight pauses in-between, will that help the strength factor our would you still just be working endurance?

  • This is gold! Thanks so much. I’ve been weight lifting and doing calisthenics on and off for 20 years. I’m in decent shape. I started strength training again a few months ago with dummbells and body weight stuff. I’ve completely switched back over to calisthenics again as I was starting to be able to lift so heavy that I felt I might hurt myself getting the weight into position. Doing body weight stuff combined with yoga has been great! Thanks again. Love your channel.

  • I weight 80 kg (176 lb) and I’m 6 ft and I am losing weight and I am eating around 1400 calories a day and not really getting that hungry, is this too little and will I lose a lot of muscle?

  • I agree with what you’re saying, especially when it’s a practice/CNS issue like doing handstands. More focus and priority is better. But the lack of variety can also cause plateau. Simply switching from bar to rings or to free weights for a movement can do a world of wonder if you’re not used to it.

  • week 15, maintenance week #4 and 7.6 lbs lost. I’d hoped for more than that tbh but I’m ok with it because I don’t want to lose hair, my period, etc. I hear you loud and clear about taking a maintenance month. I think I’ll decide on that after the end of next week just because that’s when I get my period next and that seems like a good week to track progress. Thank you so much for addressing the fact that maintenance weeks up-regulate appetite. And also increasing activity during maintenance week. Which makes me wonder something… I’m following an indoor cycling training plan and this week is increasing my activity level quite a bit. Usually I weigh in on Sundays but I’m going to weigh in every other day in addition to Sunday just to make sure I’m maintaining my weight this week. I’m not sure how else to make sure I’m eating enough for maintenance. Guess we’ll see!

  • I didnt get it. Did he say 2 hiit per week and 4-5 liss per week? Does he mean 6-7 Times per week cardio? Plus The weight lifting?

  • When I used to climb a lot I’d get burst blisters and torn skin and we’d all use strapping tape. It meant that we could still climb(grip and pull). Not sure but might be good for this as well.

  • Hi! I love your videos and your training style and I’m doing about the same as you (I think), but I’ve got a question out of curiosity!
    Is it possible to see your program and how you combine weights for lower body with upper body calisthenics/bw training. I’d really like to know it:)

    Keep up the great work and please continue posting videos, they’re really helpful!

  • Thank you for your exceptional content. This is one of the best videos on this topic, it’s clear, thorough and includes an explanation of both the problem AND the solution, AND scientific references.

  • Thank you for this detailed information. I’ve slowly gained weight while eating less and working out more. Just recently I’ve considered that I may have been eating way too little for way too long. But understanding how to get my metabolism back to where it needs to be and yet still lose fat and weight is so helpful! It sounds like a long process, but if it works it will be worth it. I’m going to try and slowly rise my calorie count back up and not look at the scale. (That will be hard for me).

  • Muscle comes back very easy in a month just by eating maintenance and doing resistance training, and no cardio. This is something that studies like those don’t take that to account.

  • what calorie trackers do people use for these mini cut cycles? I’m struggling to find one that allows me to customise my calorie goals

  • I hate wearing gloves due to so many douchebags and gym idiots using it at the gym. Would not want to be associated with those fools.

  • This may sound like a stupid question but can I ask how then does someone become very thin/anorexic (when they are eating an extreme low calorie diet) if the maintenance adapts wouldn’t weight loss stop?

  • I’m really loving your channel. Very informative. I have a little question. Can high reps bodyweight exercises build muscles (my goal) and some strength? Seems like there’s some contradiction. Let’s take squats as an example. I used to manage only 12 one two months ago. Now I can squat up to 40 reps and I keep seeing an improvement in my legs. If I keep increasing the reps or sets but performing the exercise in “slow motion” with enough tension time, could it still build muscle? As you mentioned you used to lift weights I wondered what was your thoughts on it. I can add weight with a backpack or dumbbell of course, but still curious why I’m still building muscle at such high reps (maybe noob gains?).

  • This makes so much sense..It explains why when I ate intuitively for a few days after almost a year of eating a controlled diet (i.e logging calories) I gained almost all the weight that I had lost over 3 weeks back. Never thought about homeostasis, but now that I know, I’ll definitely have to try! Is there a way to tell the difference between gaining muscle/fat on a scale? Also if 1300 calories (the amount I’ve plateau’d on) is my maintenance, wouldn’t I have to lower my calories?

    I’m nervous to go from 1300 cal to 1800-2000 calories, but I might as well give it a shot:)

  • Very true indeed. Too many people want fast result too quick and they all come to nothing. Everything takes time. Thank you for your videos.

  • Hi guys, I have a way to lose weight in a few days, You might think it is a fantasy, but it is a reality. Try it and you will see @t

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDiet proved me wrong.I am eating delicious and nutritional rich food and still reaching my fitness.

  • Can I do this after being in a deficit for over a year? I’ve hit a plateau, so will I gain weight if I start eating at maintenance?

  • Now we just need you to create an app with your progressions… so a total noob/wimp/sofa spud can start with say wall pushups as have it automatically progress as they get their repetitions up to where they can eventually handstand.

  • I’m sorry this was so confusing to me I’m so lost at what I should do. I want to lose my body fat because I’m “skinny fat” right now. I’m 5”8 145 lbs right now and around 27 percent body fat. I feel obese and just try so many things and always end in failure and disappointment:( it’s beyond frustrating. I am more than willing to do what will help me, but I’m so lost because I feel like I’ve tried so many lifestyle changes.

  • Great post. Thank you. My goal is to increase my reps with basic moves in pullups, pushups, dips, squats. I’ve been stagnating for awhile. Off the top of your head, would you recommend more of an upper lower split over 2 days, or push, pull push leg split over 3 days? And (this is important to me), do you recommend keeping the pullup and dip and pushup exercises on the same day or splitting pull and push on separate days? (I kinda asked the same ques.) Thanks.

  • I’ve been on a cut for 5 weeks now and lost a bit of weight but not as much as expected. I’d like to try this method but should I just start eating at maintenance for the next 10 days (around my next period) and the jump into a 21 day cut? Also can I calorie cycle throughout the week as long as i’m sure to keep within my average weekly calories? Thanks xo

  • This is amazing thank you sooooo much but I am still confused PLEEEEASE someone help me figure out my calories I tried and I get different numbers all the time��������

  • For now my maxes are 12 pullups and 30-35 pushups, my short term objectives are being able to do 20 pullups and 50 pushups, and my long terme are 50 pullups and 100 pushups. What do you suggest? thanks for the awesome videos!

  • Many thanks, I have been researching “plateau breaking workouts” for a while now, and I think this has helped. Ever heard of Conabel Muscle Marmsome (do a google search )? Ive heard some super things about it and my brother in law got cool success with it.

  • This guy is the best fitness advisor on social media. Shows no ego, provides supported information, weighs and balances both sides of arguement.

  • New sub here. Thanks. Just started getting into it and yep used to be like you. Earlier 20s, lifted weights for that toxic bro-culture. Then got T-boned and two surgeries later, I’ve just been trying to maintain cardio to not gain too much weight. Really didn’t like how my muscles atrophied completely and I became my skinny frame again. Thanks for the tip on mobility especially something I require daily anyway (through physical therapy) which I neglected many times in my youth. Keep up the great work!

  • Can i train to skills at the same time?
    Im traing front lever along with planche i can hold straddle for 2 seconds but my body is not straight but i can do a clean front lever raise
    At planche im holding only tuck version for nine seconds i first started with front lever and months after that i start traing planche

  • I’ve tried bodybuilding for 3 years. I have been so consistent going to the gym. I’ve tried high reps and low reps. I’ve tried bulking, I’ve tried cutting. I wouldn’t mind being big with some fat or small but cut. I would honestly be happy with either. When I bulk, I just get fat and my strength gains plateau. When I cut, I lose the muscle but my belly flab and love handles don’t leave. I just want a nice body regardless of what “type” it is. This shit is rocket science. I bet I could take a rocket science class and do better than I do in the gym. I don’t get it.

  • Hey man, it seems impossible for me to hit my caloric deficit and get enough protein through the day. Protein is very calorie dense. Guess the answer is increase activity or cardio. Answered my own question. ��

  • Can someone answer. Why does volume matter at all? Recently I hired a personal trainer. We did 1 set, really slow reps, until muscle failure. Usually after 1 and half minutes. If I went back to try for a rep, I honestly couldn’t. I see this kind of resistance training recommended somewhat on the internet for cyclist like me. Just in general though, if you’re working out till failure, why does volume matter?

  • Great advice, Minus. I’ve committed most of these mistakes myself. At 56, I’m getting smarter. I pulled a lower back muscle sneezing in the shower on a business trip. What a proud moment for me! ��

  • What about doing the exercises with drop sets?
    I mean… doing:
    1 set 10reps
    2 set 10/20
    3 set 10/20/30
    You are doing both strength and many reps.

  • Weight loss plateaus are the WORST, especially when you feel like you’re doing everything right! Share below what tip you found most helpful xoxo

  • I just started exercising and i’ve been watching your videos and will download your app. Just a quick question. Im thin as a pole and tryin to bulk up. Is it okay to eat a lot after exercising? Or should i watch my diet too?

  • Thank you soooooooo much!!!! Finally!!!!I’ve been looking so long for a decent video that explains How to diet properly without getting stuck and regain. Omg.. I feel so happy right now. Nobody ever really answered that question in any video. Bah! I’m so happy right now:D now i just need to find out my actual TDEE. Seems kinda difficult lol never accurate.

  • Hello, is this gonna help me? 7months im benching 90kg and cant bench 92,5kg reached plateu and I workout for this 3 months to comeback and I cant bench 90kg like 85kg right now idk what’s happening, is this stuff gonna help? Also 5×5 is piramid or same weight technique?

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack

  • At my home gym I dunno how to switch things up what are some reccomendations it’s not a súper profesional home gym judt 12.5 lb dumbells, a bar and punching bag

  • Hi there I have one more question to ask I had a hamstring muscle injury 2 years ago while stretching and that part was hit again few months ago now when I am progressing towards my full split that muscle sometime gets a little uneasy. Is that a sign that it is a permanent damage and I can never kick high or I am not warming up properly? Cause I don’t feel pain now on that muscles until I try to push my stretch.

  • Really helpful video sir, you deserve the best of comments. Sincere video straight to the point. I shouldn;t be laughing but it was really funny hearing how you pulled your back just trying to flush the toilet.

  • Also, it should be noted that if you lose the same amount of weight in 5 weeks as opposed to 9, what’s stopping you from maintaining your target weight and gaining muscle in the following 4 weeks. If anything that is arguably a better way of doing it

  • Thank you. (Don’t know your name, sorry) but I’ve been following you for a few days and now after over 3 months of no activity except walking outside I’m about to actually do instead of just watch you. I’m 70 and 1 week and still fit and I love that you are inclusive

  • 1,2,3) small calorie deficit, 4) get 1g protein/lb LEAN body mass, 4) weight train preferably 5 rep max to fail to highly tax nervous system with moderate structural damage. 5) don’t do high or moderate intensity cardio, only Low-intensity. 6) periodically Re-Bulk for a few days. also note though small calorie deficit is more important than the rest combined in my experience.

  • But this are things that we usualy do for weiht loss. I was expecting something else from this video, because sometimes, even we do everything by the book, everything, we are still in plateaus…..

  • I was in a reverse diet, I got to a point of a good surplus then I started to lower my calories weekly until my maintenance an then started my cut. I’m in my cut I would say for about 8 weeks. First 3 weeks eating around 1600kcal then the remaining 5 weeks 1400kcal with 2 refeed days. I lost a good amount of fat 8lbs. Kept my training the same just adjusted my movement to 8K stpes a day. As I watched your video I believe it’s time for me to get back to maintenance, I’m thinking about 2 weeks then cut for 2-3 weeks once again and loose bf slowly but consistently. My question is, should I keep my training and movement the same? Or should I cut a little bit of the “cardio” it would be either a walk to reach my steps goal (30-40min walk) or indoor cycling when it’s raining.
    Thank you so much for all the content, also the macro averager is such great tool! Thank you, all the love��

  • I see many routines in madbarz eg where they practice every day back or chest… I do not know in practice but in theory looks promising, because the large muscles since I know take longer to recover if they are stressed with 4-6 different exercises in one day, or every day to work out a different part of the recovery is rapid, if the logic is this…

  • I don’t get it. I have been doing every single one of the tips that you have mentioned already, like literally all of them yet I am STILL not losing weight…

  • I just currently stumbled upon your channel and I’m so glad I did! I really needed these tips. Hopefully this plateau is gone soon

  • Just the help I was looking for! Thank you, Lacey!! I’ve learned that tracking my macros is something I can fall down on easily. And being really vigilant on water intake has always been difficult for me. But I put a splash of lemon or lime juice in now to make it more palatable. I may even try a soda stream system to make it even better! Plateaus can be so discouraging but you are right…we should always remember the victories on the journey and don’t focus on the setbacks. Thanks again, Lacey!

  • Hi there! New subscriber ❤ Really love and appreciate your lifestyle advice/outlook/opinion! Just wondering if you have a meal plan stashed anywhere or if you have a book available or pdf for sale or something similar? Thanks for creating such great, useful content ��

  • if you got no knowledge on workingout, try to do video workout.
    if you want to gain size, body beast
    if you want to get lean and have abs, insanity OR p90x.

    pushup is for chest
    pull up is for back
    you are missing legs, arms, and shoulder.

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #NextLevelDiet

  • Cardio doesnt cause muscle loss unless you do slow cardio for a long period switch it up with sprinting and faster jogging w some speed walking

  • I broke my plateau by taking a 3 month break from dieting. When i got back i was losing weight as if I had never dieted before and finally reached my goal.
    1 month break would be ideal, but i had just lost 28 lbs and was not obsessed with my weight anymore, but I still had 15lbs of fat to burn (and i did it!)

  • Hey Chris, I have a question on point number one. How long is considered enough rest for muscle recovery?
    Looking forward to seeing you answer.


  • Here what I did. First intermittent fasting. I moved my window from 16-8 to OMAD over time. Once it showed I did one 48 hour fast a week. Once it slowed I walking 10k. Once it showed I moved it to 15k and got to my goal weight. Two years later I still have gain it back with just walking and doing OMAD. I walk at least 10k down and eat one meal everyday.

  • In my case im doing all the steps, but im still losing muscle mass. Is it possible that my carb intake might be too low and im using up protein instead? My protein intake is 2.5 gr a kg.

  • I feel/think I’m doing everything right. I’m fit but this little sensitive pooch belly makes me look and feel pregnant. It’s all I think about and then the obsessive negative self talk kicks in ��
    Great video and tips!! Thank you.