Weight Training or Cardio First – Fasted Cardio – How you can Break a diet Plateau

 

How to Break Through a Plateau and Lose Stubborn Fat Christina Carlyle

Video taken from the channel: Christina Carlyle


 

How To Lose Weight If You Hit A Weight Loss Plateau | 2 Weight Loss Tips To Break It FAST

Video taken from the channel: Joe Duff The Diet Chef


 

Intermittent Fasting | 3 Ways to Break Weight Loss PlateausThomas DeLauer

Video taken from the channel: Thomas DeLauer


 

The Effect of Weight Training Before Cardio, from Jillian Michaels

Video taken from the channel: marlothomas


 

Weight stall on Keto? Reasons for keto plateau you may not know and how to break through it

Video taken from the channel: Heavenly Fan


 

Strength Training or Cardio First? Does Fasted Cardio Work? + How to Break a Weight Loss Plateau

Video taken from the channel: FitnessBlender


 

Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)

Video taken from the channel: Jeremy Ethier


If you’re looking to boost how far and fast you can run or push yourself with cardio, do your cardio before your strength training. If you are trying to improve your strength, muscle tone, and/or gain size, you will want to do your strength session first. Cardio vs. strength training: What you need to know Cardio and strength training affect your body differently, and both are essential to your health and well being. Watch this.

While weight tends to come off fairly rapidly at first, at some point it seems as though your weight won’t budge. This inability to lose weight is known as a weight loss plateau or stall, and it. One type of cardio training that gets discussed at a very high frequency rate is that of fasted cardio training. The thinking behind this set-up is that you’ll get up first thing in the morning and before downing your usual breakfast meal, you’ll head straight for the gym and get in a good 30-60 minutes of cardio first. Many bodybuilders and other physique athletes swear by “fasted cardio”—jumping on a treadmill or bike for 30 minutes or more before breakfast—as a muscle-chiseling tool.

Research is. Keep your fasted cardio workouts less than an hour long. This just helps prevent any potential muscle breakdown from occurring and prevents your performance from being negatively affected.

Which research shows begins to occur in sessions lasting over an hour. What To Eat After Fasted Cardio Now as for what to eat after your fasted cardio workout. Fasted cardio works, but only if you’re on performance-enhancing drugs to protect your muscle. Otherwise it stinks.

If you decide to add cardio, use low-intensity work for 45-60 minutes or high-intensity work lasting 15 minutes or less. Dropping workout nutrition is counterproductive when it comes to energy expenditure and muscle preservation. Science backs up the weights-before-cardio plan.

A 2016 study in the Journal of Strength and Conditioning Research recruited 11 healthy and fit men and examined their strength performance 10 minutes after a vigorous aerobic endurance workout—running on a treadmill at moderately-hard, very hard, or maximal intensity for between 20 and 45 minutes. The resistance exercises included the high. Boost Weight Loss With These 7 Easy Workout Tweaks #1 Try Fasted Cardio. If you haven’t tried faster cardio, here’s your invitation to give it a try It’s exactly what it sounds like—cardio while you’re in a fasted state.

Now, this can be as simple as getting a cardio workout in first. An expert answers: Should you do cardio or strength training first during a workout? 73% of African Americans said they did not have emergency funds to cover three months of expenses.

List of related literature:

On as many days as possible, either later in the morning or immediately after this routine, if time permits, perform 20–30 minutes of fasted, aerobic cardio, such as an easy walk in the sunshine, a yoga routine, sauna, hot-cold contrast, a swim, or a bike ride.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

▶ Avoid high-intensity interval training (HIIT) cardio during the final week.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

If there’s no way that you can split up your cardio and weightlifting, do your weight training first, as cardio first will drain energy that you’ll want for your lifting.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

You can add on extra hours of cardio only after you do your circuit strength training.

“Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!” by Jillian Michaels, Mariska van Aalst, Christine Darwin
from Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
by Jillian Michaels, Mariska van Aalst, Christine Darwin
Potter/Ten Speed/Harmony/Rodale, 2009

What I personally dowhen cuttingis liftearly inthemorning ina fasted state (I have 5 gramsof leucine before training), and whenI do cardio,I doit 3to 4hours after a light dinner (with5 grams of leucine before this as well).This may not beenough time for my insulin levels to return to baseline, but it’s probably close.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

After the plateau your weight losswill resume provided you stick to the

“Fatty Liver You Can Reverse It” by Sandra Cabot, Thomas Eanelli
from Fatty Liver You Can Reverse It
by Sandra Cabot, Thomas Eanelli
SCB International, 2010

Twenty minutes of low intensity cardio after you lift is plenty.

“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

You will do cardio exercises throughout each of the three phases.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Alternating intense cardio with moderate cardio is also a great way to expend calories without risking injury.

“The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer” by Natasha Turner
from The Supercharged Hormone Diet: A 30-Day Accelerated Plan to Lose Weight, Restore Metabolism, and Feel Younger Longer
by Natasha Turner
Rodale Books, 2013

Although both alternatives are acceptable, a good case can be made for performing your cardio workout after your weight-training session.

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

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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183 comments

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  • Its surprising how people have not heard of shredweight.best Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • First of all, this guy is eating tons of carbs… not good before fasting. This should only be done on a low carb diet. If you eat carbs the way this guy is you will spike insulin and be really hungry. Keto and fasting work really well together.

  • This Almost-Magical Exercise Strategy gets guys stronger with little effort.  Just Go and Google  Max Muscle Method to find out more.

  • At times, I struggle trying to figure out if I should do cardio before lifting or vice versa and thanks to this video, I think I’m going to do strength first since I become a bit wobbly after a cardio or especially a HIIT routine. Thank you guys for your advice and you BOTH look fantastic regardless of what anyone says.

  • Makes fat loss come faster than an original diet, plus alot of healthy benefits from fasting also. Plus those 40 studies were not 100% intermittent fasting.

  • I`m not one that is concerned such with body weight but still i always try to keep in check. Your advice and experience resonates with me. Loving your input and advice. I feel blessed to find your channel. Thank you.

  • If you fast for 24 hours and eat a hefty meal and then repeat that indefinitely…. Say you have no time to eat after your workout… How long should you wait until you workout after eating? The video showed 1.5 hours after eating…. But doesn’t your body need 2 hours to digest? Or do you workout while digesting?

  • Why is this trend on all over you tube where one person is talking and the other person next to them keep staring at and people find if owwwwwhh so cute i only feel uncomfortable for the person talking,,,,, I personally love this couple ��

  • I have been doing OMAD (no sugar, soda etc) for 7 months and it’s definitely not working for me. I have gain 4 lbs eating once a day:(

  • beginner here!!!! Im now at my 11th day in cardio 30 days challenge and I lost 1kl before I go on with challenge I play your easy warm up then after the challenge I follow your cool down… As much as I can I eat only 1 rice a day at lunch thn in breakfast and dinner I eat quaker oats and drink detox…. I avoid soda, sweets and salty food… more fruits and veggies…

  • What if you do these two weeks and you gain back all what you’ve lost? I’m terrified of that!:( (I am 2 months on keto and IF, im doing 18-6 and 20-4 most of the time and often 24h and 40h. It’s the first time in years I managed to get rid of 4kg. I don’t want them back! Please help!!) And thank u sooo much for these lovely videos.!

  • I know this was a year ago but I am stuck and a little confused. Do I do all 3 steps at once or for 2 weeks 12 hours on 12 hours off and then another 2 weeks keto and then after those 4 weeks switch up my workouts?

  • Been doing fasting protocols for about 6 years now daily. Typically I’ll do 20/4 and do one extended fast of 44-48hrs every 3-4 weeks. I personally love training fasted and have hit strength PR’s regularly. I mean shit..one time I did 10×10 squats and hill sprints after at 40hrs fasted. It all comes down to mindset in all honesty and black coffee.

  • Am I the only one who noticed him saying to multiply your weight in pounds by 13 to get a rough calorie intake? So basically the fatter you are the more calories to eat to lose weight. I can dig it ��

  • When fasting your body does not loose muscle mass. its because you’re body will keep useful tissue like muscle as a last resort so it would first burn only fat.

  • I have found that 1 week off is all my wife and I need instead of 2 weeks. We have played around with three/four days but to bust through the plateau, one week works for us. Thanks a million Thomas. You the man.

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • I had a lot of weight to lose and ended up losing 40 lb but hit a plateau about two months it fluctuated between about seven pounds then I did intermittent fasting and that really helped and then I jump start it again

  • Daniel and Kelly I only workout in the mornings before I have breakfast because this is the best time for me.  I already get up at 5am to workout so what should I do, this is the most convenient time for me? I do try to eat right after my workouts though

  • Its surprising how people have not heard of shredweight.best Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • Huge fan of your logic. You seem open to literature and not to a one type of program fits all program. Wish you the best in your efforts to help others. Your a hero because you help someone other than yourself. Keep it up and God bless you.

  • Brilliant video (i.e. brilliant thoughts, suggestions, advice). This is wonderful advice & perspective for any of us, no matter what diet we are following. Thanks.

  • My sister laughed when I told them I was planning to lose fat with just using Custokebon Secrets, but after I showed them extraordinary results after I used it they’re begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, lol

  • hello i been watching your videos they are great but my question is i am trying to loose weight i never been really active and im trying to be more fit on strength training and cardio for endurance in this video you talk about each as and individual can you be better at both at the same time? thanks so much!!!! keep the good work

  • shredweight.best has helped my friend so much with his weight loss. He also used to workout 3-4 days a week and follow lean diet. I have never seen him so happy and confident.

  • Thank you so much for helping me reach 800K everyone! I am truly humbled and grateful for your continued support and positivity, so thank you. Hope you enjoyed this video – for those who haven’t yet done so don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated! Cheers!

  • Hi guys, did glycerol break a fast? I take L-Carnitine with glycerol before fasted workouts… Not sure if that’s counter productive… Thanks

  • My girl used shredweight.best for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • My buddy laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed these people awesome results right after I used it they are begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, haha

  • Super helpful. I have been doing 16-8 for two years daily. I stopped loosing weight a whole ago but continued to fast for the other benefits. I would like to get back to loosing weight with IF. For the two week 12-12 protocol, how strict is the eating window? Secondly, in another video you mentioned only adding 50 calories additional per week when trying to bring metabolic rate back up. Does that apply here?

    Thanks for distilling all this information. Truly indebted to you.

  • You guys are just fantastically wonderful.  As a trainer, you are my go to couple for continued training ideas and debunking myths in a no BS way!!! 

  • There was a TV show here in the UK that I watched last year that looked into whether fasting before working out made any significant difference. They actually found that working out on an “empty stomach” (as in the morning before breakfast for example) was better for men, but the opposite was true for women (as in they were better off having something to eat first).

    Unfortunately, I can’t remember the name of the show, or have any more info than that right now.

  • So, if you have been strength training for about a year now (fitnessblender videos), both upperbody and lowerbody with cardio other days, should you stop strength training for a while and switch to hiit and pilates? I don’t want to loose weight just keep it the same and of course look better if possible so how many times should I change my workouts?

  • do u mean have a day when u mainly dp cardio more then strength training then next day tdo strength training more cardio less then do a yoga mabey after

  • I just my plateau this week ive been intermittent fasting for five months and went from 316 to 229 and of even stuck all week on top of that I do the omade and take in anywhere from 2 to 300 calories days I’ve became on extremist and I workout in the morning and at night in total making it 3 hours. If I burning more than I’m eating I shouldn’t be really hitting plateaus right?

  • You guys are awesome! I prefer morning workouts when I have the most energy. If I eat, then I have to wait too long to digest or I feel ill, and then I lose motivation and that window. Each time I have tried to lose weight I did it with a cardio, then strength concentration. This time I’m focused more on strength and switching it up all the time (basically rotating all your videos). Is it true that if you focus on strength and build muscle, that the muscle will burn off or replace the fat? I have read a lot of articles saying that muscle development will burn calories and that cardio is a waste of time if you are trying to lose fat.

  • As specialist, I believe Custokebon Secrets can be good way to lost a ton of weight. Why don’t you give it a chance? perhaps it can work for you too.

  • What is the best product or brand to lost a ton of fat? I read many superb opinions on the net about how exactly Custokebon Secrets can help you lost a ton of fat. Has any one tested out this popular fat burn methods?

  • shredweight.best has helped my friend so much with his weight loss. He also used to workout 3-4 days a week and follow lean diet. I have never seen him so happy and confident.

  • I have been working out with you guys on and off for Years now ���� I have came along way �� thank y’all so much! I had these same questions after seeing a guy (booty king)that claims you’re supposed to do weights first and then cardio to be able to see results ���� had me wondering a lot. Love how y’all workout together as a couple ❤️

  • One thing I’d like help with is keeping my core pulled in during ab exercises. My abs always want to push out while I do ab workouts and it’s hard to pull my belly button toward my spine. Fitness people always warn about this. Is there a way to strengthen the muscles that specifically pull my abs in to prevent this during a workout?
    I’m trying to be more conscious of my abs and keep them engaged throughout the day, but during a core workout I just feel like those muscles that pull my belly button in are too weak, especially during floor exercises on my back.
    Is it just a matter of practice makes perfect, or are there certain exercises you would recommend?

  • I’m same way. Keto helps you with water weight. About 10 lbs. then your done. I have good ketones an fast 4 days a week and consumption of 1200 calories per day. Still I’ve only lost 10 lbs

  • I like a good combination of both. I like them evenly lucky for me. I however really want to work on my nutrition. I love the way I look but I want to be healthier.

  • Hi. Ive lost 9kg so far with IF. I only need to lose 4kg more to reach my goal. Ive reached a plateau. Is it possible to just continue with the IF and wait it out?

  • I love a little bowl of oatmeal or plain shredded wheat with MILK and berries for a
    pre-workout breakfast. Is that too much protein?

  • Hello there, have you considered Custokebon Secrets yet? Just do a google search engine search. On there you will discover an awesome guidelines about how you can lost lots of fat. Why don’t you give it a chance? maybe it will work for you too.

  • Thank you for the awesome video!! Wondering if you guys have a video educating us on Macro-nutrition Numbers? (Protein, fat, carb)? How many grams of these are appropriate to take? (Of course it’s based on training goals)?

  • fitness blender, your are amazing your videos are really awesome, not so easy not so difficult, I want to know what I do first between strength training and hiit when my goal is to reduce my belly fat, I am doing hiit first and then strength training without weights, but haven’t saw results, am I doing right or not???? please please if anyone knows or fitness blender knows plzz help me out of this, please reply, I am very confused, I just want to lose my belly fat before my marriage, your videos are really amazing I am doing,, love from India,

  • This the only channel that has talk about protein supplements stating that its bad for you its about time cause I always knew GNC protein is just a stupid marketing strategy to fool people into beliveing that it helps repair muscle fast which is a big lie eating meat, beans, eggs, and fish is the real protein this is what our ancestors always ate not some stupid process food marketing powder aka Nesquik get real anyways this is a really good channel

  • I’ve been IF 20/4 since may 13th 2019. I didn’t worry too much about keto, so let’s say dirty keto with deliberate carb cheats. Still lost 5 lbs a month the first 3 months. Then Aug and sept, did a total water fast for 2 weeks and then 18 days respectively, with IF in between to stabilize. I lost a total of 25 lbs now, but the 18 day fast was basically nothing lost. However, my blood work from my doctor in August was very nice! (a1c at 5.0) Now, I’m kind of discouraged that the 18 day fast didn’t take off hardly anything, but still doing the IF for 20/4 dirty keto (nuts are a downfall). Could you plz possibly put up some picts of what 75% fat might look like, i.e. how much butter or avocado, or whatever?) I know that about that 2 chicken thighs is about 60gr of protein, so that’s easy, but it’s hard to picture fat at 75% of calories. Like 6 pats of butter? i’d gag. any ideas? no sugar is no problem, i substituted the nuts, lol, and have to ween myself off of them.

  • Thanks a lot brah I’ve been doing this without really knowing that it can be a program. I don’t eat breakfast and wait till 1pm to eat at work then I go home and eat about 6pm workout till 10 or 11 then take a meal or protein shake. You breaking it down like this helps me better to understand. Much obliged ����

  • I’m still so lost with Strength and Cardio wither you should do one first or the other. At First I was told to do Strength first than Cardio in the morning than I was told to do Cardio first, but then it changed back to Strength first int he morning. Not only that but wither I should eat before a work out  or after. There are so many different answers.

    Note: I’m mainly doing Hiit cardio, I never do low or steady cardio.

  • My girl used naturekindness .com for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • Thank you for challenging the protein overload paradigm! That one has driven me nuts for YEARS. You guys offer a lot of great and sensible information. Cheers!

  • there’s a really good documentary by Dr Michael Mosley for the BBC called ‘Eat, Fast and Live Longer’ for anyone interested in weightloss! It’s a good watch and very informative

  • If you’re in ketosis and fat adapted you have cleaner and more efficient energy and working out fasted is very easy. If you’re sugar burner you will have to eat some carbs to give you energy.

  • What about fasted HIIT?
    I don’t like low impact cardio, but I’ve read research on the superior effectiveness of HIIT and now I’m doing this 3 times per week. I usually do it lunch-time, basically empty stomach (I drink some coffee in the morning). Performance isn’t the best, but I’m also trying to improve my endurance, because I’ve never being able to keep my heartbeat up and running without completely losing my breath.

  • It would be a shame if you did not bulk up when normal people accomplish it easily using Nifty Fat Blaster (search for it on google).

  • I do HIIT first thing in the morning most of the time is that okay?!? Or I should eat couple of dates or a banana half hour before?!?????

  • Hey guys… I’ve heard that when you workout with cardio and weight training your more likely to lose fat and that it helps when your skinny fat. My question is how consistent do you have to be to become healthier and leaner

  • I do my work out early in the morning before I eat anything. I feel full of energy in the morning even on an empty stomach. I did not realise it was not that good. I cannot eat before an early morning work out, I will feel sick! Unless you tell me I could eat just a few nuts. No liquid, no fruits, I’ve tried and don’t feel good. I do eat snacks when I go dancing though otherwise I feel dizzy and confused at some point in the evening(I swing dance quite intensely in few hours).

  • Its still surprises me, how many people don’t know about Custokebon Secrets, despite the fact that lots of people get good result with it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost a ton of weight with it without starving myself.

  • i been trying to flatten my tummy tighten this skin so i dont have a squishing tummy but what if both a important i really want to get some weight lost but i do wqnt to be as strong as i can be

  • Thanks for this, Jeremy! I love intermittent fasting! I did it to lose weight and shed some fat and it sure worked out for me. In just 6 months, I lost 18kgs through https://theblakediet.com/intermittent-fasting-fat-loss/. I’ve found intermittent fasting and fat loss to really go hand in hand. I have a new way of life and I love it!

  • Hi Daniel and Kelly, as always, a wonderful video. Thank you so much. I have two questions to ask. I follow an Indian vegetarian diet. I doubt it offers me good amount of protein and hence have been taking whey protein shake after my workout for the last six months. I feel it has helped me a lot. My energy levels are pretty good now. Still, I would like to take your opinion. Also how do I blend in my yoga practice with your routine? I don’t want to give up on that. My current routine is something like Monday one-hour lower body strength, Tuesday one-hour upper body strength, Wednesday 30 min HIIT followed by 20 min yoga, Thursday one-hour lower body strength, Friday one-hour upper body strength, Saturday 1 hour yoga, Sunday rest. Is that okay? My goal is building lean muscles and losing some baby fat.

  • Seriously… I saw in some channel dat with fasted workout it ll burn the stored fats so I tried almost one month n I get tired easily.. After hearing this,it makes sense… Ahhhhhh…thanks… U guys rock����

  • Hye, I want to gain weight but I dunno what type of workout should I go thru. Have been visited fitness blender page but all of the videos are for weight loss. Could you recommend for me? But I dont want to become bulk

  • about fasted cardio, i think it depends on individuals. I love fitnessblender and i used to avoid fasted workout after i watch this, then one day by accident i did my entire lower body workout (which was very intense, about 1 hour) fasted, surprisingly i felt perfectly fine!
    l didn’t feel weak nor have nothing to give, it just felt like nothing different. Thus i do fasted workout eversince and i feel good.
    so my point is, maybe try it yourself and see if you are okay with it. Everyone is kinda different:) other than that, thank you for the video, it is very educational x

  • I’m 27 years old, 180.2 cm. I’m also MMA fighter and training minimum 2 times a day(cardio, weight lifting, fighting and etc.) From the beginning of the month I decided to lose my weight up to 78 kg so I can fight in the different weight division. I’ve started from 84 kg. Tracked every single meal. Increased my NEAT by doing 10 000 steps a day, and not using the elevator(I’m living on 8th floor). Also i checked my self on dexa scan and it showed up that my BMR is 1980 calories so with all the activity that I’m doing I decided that to be in caloric deficit i have to consume around 2200 calories. Even though I’m not eating that many calories (sometimes lower 1300-1800, but never higher than 2200) it’s easy for me to get the protein number (minimum 160 grams).
    Also I’m doing intermittent fasting 20/4 I’m eating from 17:00 until 21:00

    I’ve started my diet and increased my training and NEAT exactly 2 week ago, when I was 84 kg. 2 weeks passed and instead of losing a bit I gained a lot �� I don’t expect huge weight loss in 30 days. But what’s happening right now is not what I expected after two weeks. For many people number on scale doesn’t matter as long as they look good in the mirror. In my case numbers really matter. So after 14 days I gained +3 kg. Is it plateau? or I’m doing something wrong?

  • That formula for hitting a “calorie deficit” seems grossly off to me. I was at 170, but didn’t start losing weight until I dropped down to 1,550 calories a day and that was to lose 1lb a week. 2,200 would actually have caused me to gain fat instead. That might be accurate for someone who already has a very high muscle mass to low fat ratio, but that’s insane for an average, not ultra trained person.

  • i simply CANNOT workout efficiently with anything in my stomach. i always get heartburn and feel soo sluggish… i have tried all types of meals.. only water and MAYBE a drink (smoothie, shake).. i’ve played soccer and volleyball for years.. 98% on an empty stomach and i preform very well. i wouldn’t risk a game by eating before. i workout heavy and get stronger etc.:/ i wish i could eat and still feel as light and energized.

  • Here’s my issue. I lift early in the morning like 6… and want to have the meal right afterwards, right? So does that mean that I must stop eating at 5 PM?

  • Thank you! How can I “switch my workouts”? When I want to break a fitness plateau, what can I exactly do to intensify my training? I guess you don’t have to work out longer but more intensively, however, I’m not sure about how to change it up.

  • Great Information Thomas. I have been 16/8 to 18/6, with a weekly cheat night, and Lifting 5 days a week for seven months now and down 45 lbs. I seem to be stuck between 217 and 220 lbs for the last 1 1/2 Months. I started upping my cardio in hopes of dropping but still stuck… I will give the 12/12 for 2 weeks a try. Thank You for the great videos Bro.

  • I do agree, its def not good to do the same thing over and over again. I personally love sprinting, hiit cardio, various ab workouts, weight lifting and sometimes steady state cardio.

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • I hope everybody realizes that this guy keeps claiming to have been overweight, when he was just an off-season and steroid bodybuilder that puts on off-season weight and now he stays year lean year-round that’s the only difference and it was easy for him cuz he takes tons of steroids I guarantee this guy eats 6 times a day

  • Thanks for such a helpful video. It helped me to pinpoint want seems to be the problem. More stress at work lately, leading to less amount and quality of sleeping, having dinner later, and tolerating IF worse. Also I wonder if a glucose increase due to stress can cause the body to store the fat you eat the same way as if you were eating carbs.

  • very helpful, Thank you. I have a trainer and am back at the gym but Im looking to loose weight and get my cardio up and better so this video was very helpful Thank you

  • Thank you so much! I just tried one of those ways and broke my plateau. For anyone interested, that was switching the time of the workout on my fasted days. I went from morning to evening.

  • My issue is not eating enough calories from my fast. My last meal of the night will be around 8pm…and I will fast until my lunch time the next day at 12:30pm. Or I will do an OMAD day and wait until I get home from work to eat. I’m not hungry and when I eat I get full and it’s no where near the calories I know I need to eat? Any suggestions…I notice my body doesn’t crave the carbs and sugar like I’m used to. I’ve lost maybe 9-10 pounds in 3 weeks ����‍♀️..

  • Thank you for boldly trashing the Protein Theory. You two are brilliant and simply adorable. Your videos have helped me improve my posture and strength. God bless you.

  • @FitnessBlender Hi guys! Thank you for your amazing channel and also the wonderful, detailed information in this video. I had a question thoughdo you also think that doing low-impact strength training routines (especially short ones) in a fasted state is not a great idea either? I’ve been doing a short strength training routine in the morning and then more intense cardio in the evening… do you think this is a decent strategy if my goal is to lose fat and lean out, or would I be better off doing something else? Thanks again!

  • So why do I get nauseous if I eat something before my workouts???? It doesn’t matter what I eat, even if I wait a while to workout, I still get nauseous:( please somebody help.

  • This is freakn’ Gold people.
    Freakn’ GOLD!
    This is the information I needed to know.
    Now I going to bust through that invisible wall. ( plateau )
    Thank you Tom.
    ��⚪������ ����

  • Thanks Thomas. Curios on 2 things more generally: 1. What is the best way to measure results? I hear weighing yourself may not be ideal during an IF routine as your body composition can change. 2. When you quote the science and studies, can you expand on your thoughts on correlation? There are many correlations that although interesting, may not be scientifically proven to address said issue. Appreciate your channel, knowledge and intelligent approach.

  • Just discovered this channel; I wish I had a long time ago!  You guys are great and so informative.  I’m really glad that you research things and try to help make sense of how confusing the world of fitness can be.  With so many exercises, foods, and conflicting views to choose from, being fit and healthy can seem like an overwhelming task.  So far, these videos have helped me feel a little less overwhelmed by everything.  I’d love to see another video where you debunk fitness and nutrition myths…. but maybe there are some more and I just have to keep watching!

    One REALLY important problem I have is that I’m very petite (5’0, 97 lbs).  I’m really concerned about my blood sugar levels and how to know what I can do to help keep them steady throughout a workout. There are options like Gatorade, electrolyte snacks (the little packets like sports beans sold in running stores).  I’m using a tablet that I put in my water that turns it pink that has electrolytes.  I would love to hear what you guys have to say about electrolytes and how to keep everything stable during a workout.  This affects my workouts everday because I feel like I’m stabbing in the dark trying to figure out what to do or what I should eat or add to my water.

  • Hi guys! First of all, great video! I was wondering how stress affects your overall health and your ability to get in shape? Thanks!:)

  •  Hi. I’ve read a lot of articles saying I should change my workout every week, some even say everyday to keep my muscles guessing. But I’ve also read some that say you would get better results when you stick to one routine for months. Which should I follow?

  • Hi! I’ve been doing IF since June 4, 2019. I am 60 years old and have lost about 15 pounds. (very slowly) I have done OMAD (20:4) and ADF. I have been plateaued for about three months and it’s very frustrating. I’m a small person….5’2″, currently weigh 143. Before my 50s, I weighed mostly 115-125 and I would like to get down to 120. I’m afraid if I switch to 12:12 for two weeks, I will start to gain weight. Is it possible for this to happen? Thanks for your input, Thomas!

  • I alternate ☺️
    I think listening to your body is very importante,))
    I can wake up and run 7 miles & that’s it!
    I can do HITT & then cardio with a jump rope!
    OR I can do cardio 7 miles usually and then HITT + weight training…
    but HONESTLY I can not eat no more than a pear 30 min. before working out otherwise I puke! And get belly pains… Plus if I drink water or eat l can’t seem to perform ��
    So I actually need to fast even if I don’t want to…

    Thank you D&K
    You are awesome loveeee your videos!
    Keep helping us get our daily gains☺️��

  • This is just brilliant! I think this is a must for anyone with questions about keto it touches on so many important considerations in a consice and accessible way. I have friends how often try to quiz me about keto and when I start to unpack it all it I get the impression they are overwhelemed. But I think the way you presented all these topics, in a calm clear manner, will really help people feel empowered.

  • As an athlete (Mixed Martial Arts) what would be a good mix between strength and cardio? Does this sound like a good routine(DAY 1: Chest and Back,Day 2 Shoulders and arms,Day 3 Hiit Plyometrics,Day 4 Abs and Core, Day 5 Plyometrics Hiit, Day 6 Legs, Day 7 Rest)

  • He always has research backing him up. I knew doing research is really a pain, especially back in college. haha.

    Anyway, I’ve been doing intermittent fasting on calorie deficit (one meal per day with very minimal snacks, just mouthful I think during the feasting period) since the lockdown with simple home workouts. I was amazed I lost 20 pounds within 3 months. My BMI category changed from overweight-to-near-obese to normal.

    Edit: You might ask how I was able to curb my hunger (I really eat a lot, like a food for 3 average persons isn’t enough for me). I’ve been doing “water therapy”. I think I can drink around 2 gallons of water per day, most drinks happen during the fasting period.

    Just sharing. Hehe

  • I do fasted cardio (both slow state and HIIT) and I feel like it works. It definitely does limit how hard I can push myself when fasted but I still feel I can push like 85%+ of my hardest effort. I’m not sure if fasted really does burn more fat since you’re fasted than non fasted but I feel like it does. I do this just because I really want to lose fat but you are right that if you’re an athlete and want to improve performance don’t workout fasted. This channel is good because it gives you real facts based on common sense and scientific studies that are similar to my logic, a nice break from the confusion and pseudo-science in the fitness industry. Great channel!

  • First off, I greatly appreciate you both for your humble opinions! I thought fasted cardio was the best way to go as I have been attempting it fpr for months now and I’m not sure of my results because I haven’t worked out consistently long term but your logic makes perfect sense and I will plan to get those few carbs in before my morning workouts! 

  • You mentioned 12hours on and 12 hours off. What’s time mean? Is that mean if I fasting at 9am. Then I should eat again at 9 pm?

  • I have a hard time self motivating myself so I take weight lifting classes, it’s an all over work out with light weights.  My question is am I wasting my time in these classes? Should I be doing my own work outs with weights outside these classes because I am stuck in building muscle???! Thank you! 

  • yes, i read a lot of studies that showed tht we get our protein from our regular diet…we really dont need all these protein powders!

  • I love you guys…i’m learning so much! ive been kick boxing for 10 years and i got stuck…now, i good! yayyyy!! keep up the great work!

  • Have you ever heard of someone burning fat-and delighting in 3 full scrumptious meals at the same time? Go Google Skinnimaker System to discover more.

  • hi guys i really love you two and your honesty. i look upto you two. i just want to ask how do i get rid of the pooch? and i have really bad acne does exercise and eating clean help with that? i stopped using makeup and am wondering if maybe food has something to do with my acne

  • My girl used naturekindness .com for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • To help Stay on topic you should make a list of points and go through the them as you talk that way you can already know what you want to talk about next and blender it into the next sub-topic.

  • Tend to do weights then a long jog for (my) fat loss and strength increase.

    Depends on your goals and your nervous system stimuli/growth goals.

    Great videos thanks you guys!

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  • Hello! I just found your channel and I need your help please! Basically I have been over weight since years. I started crash dieting around 3 years ago but didn’t work. Since then, I’ve started eating very less (less than 1000 calories a day). Then I stopped crash dieting but my diet has always been low ever since. Then I started doing pilate’s and it is helping but its too slow. I’ve lost like just 7 lbs in 1.5 years even after working out for hours including cardio for 30 40 minutes and pilate’s for an hour 5 times a week. So I need to get rid of this situation. It’s like working so hard and not getting any results. Please help me out with this.

  • Good Video. Have a question:
    I lost with Keto 25kg in 6 Month. But since 2 Month i hit a plateau. No weight loss since over 2 month. Right when i start with OMAD. Can OMAD cause my plateau?

  • I think you are very right when you say that yoir body might not agree on reaching that ideal number. I’ve been doing everything right, intermitted fasting, workout 5/6 times a week, and I do look good, but still my weight does not seem to want to decrease. I think my body feels good at this weight and now I’m just shaping it to the way I like it to look.

  • Thank you for this video. I’ve been trying to do Vegan Keto for about 2 months and while I’ve lost only a few pounds, I feel a bit better. I know I need to shock my body some and amp up the workouts. I was planning to change my intermittent fasting for a month to the 22/2 because I’m currently doing 14/10. Great tips and advice. Thank you.

  • I agree with you on this protein.. my dr told me cut out carbs increase protein.. me not too much protein.. and have cut out carbs..

  • I normally need to eat right after waking up, tried eating an apple then working out before breakfast though. if I don’t eat anything I literally cannot finish a decent workout even just light jogging.

  • Can someone clarify. I do IM fasting but i’ve never liked how it’s described 16/8 as in a 16 hr fasting window, 8 hr eating window, because Thomas suggests doing it every other day. So its not a 16/8, it’s really a 16/32 since you skip fasting the next day.
    Ok so when it comes to switching to 12/12 to try to break through a plateau, do you mean daily, or do you mean 12/36? I have to assume the latter but it’s not made clear unless i missed something. Thank you!

  • What if you have a wild schedule and work out whenever you can? like monday is in the morning before work but tuesday I have to be at work early so I work out in the afternoon, and wednesday I go on a cool evening bike ride? just keep doing that or what?

  • It would be a shame if you did not get ripped when these normal people are able to burn calories easily using Legion Fat Loss (check it out on Google).

  • My biggest fear of my Keto diet is when in the future I start to consume more carbs my body weight will go up even more than I once was before starting Keto diet.

  • Thank you for this awesome video
    I always thought breakfast is the main meal of the day. God bless you sir
    I learned so much ����

  • Listening to your body is the key, the trouble is your head wants to listen to that bar of chocolate saying eat me. I go for weeks where I do really well then that chocolate starts to shout at me �� I sometimes feel that I’m at war with the sugar gremlin����

  • Could also be a broken scale. I found with IF, if you drink coffee with 35% cooking cream and/or butter in it when you get up, you are no longer hungry. I think you’re at the right wt now. I agree with your body. Keep them coming

  • Great “Motivational” video for staying Keto On Track. Great personal storytelling. Getting enough sleep is my crux; thanks for the Epsom Salt encouragement.

  • I enjoy your mindset the most. Most make their diet into sort of a religion that with burning passion defend and attack those oppose them. Especially vegans and people that do keto. And you are both yet down to earth XD.

  • Thanks Thomas, going to follow your instructions. Some great strategies backed with a little bit of science. Thanks for keeping us all updated with your ongoing research ��

  • I’m on keto diet right now, and broke the plateaus, lost 6 pounds this year. And now I need to break a new plateaus. I only eat one meal per day with keto food (healthy fat), funny I don’t have any more craving, not feeling hungry until 3pm (IF). and I can still eat more and healthy food.=) Check out some of my keto food in my channel

  • So, 2 weeks of no fasting ( 12:12), eating regular
    Then 2 weeks of keto and 1-2 Days of longer fasting
    Then back to normal IF schedule?

  • Hi guys. Thank you so much for all the videos. And, most importantly, thanks for making them free online.
    And thank you for all the valuable information on nutrition and exercising. I am really looking forward for more videos of these kinds. I see thousands and thousands of videos on workouts and much less videos that provide information..
    So, thank you once again.
    And best wishes for you both..
    May Almighty shower his blessing on you guys.
    Thanks guys.

  • For those of us that work out first thing in morning, what is appropriate to eat before work out? I generally wake up and am working out within 15 min, so I drink water and eat after. Appreciate the help!

  • ALSO WATCH ��

    My Full Guide to Fasting over age ���� https://youtu.be/njM2swbICYg
    Full WOMENS Guide to Fasting ���� https://youtu.be/VNWhScV5b4g

  • I don’t know what fasted cardio is exactly, but I’ve recently started working out with an FB workout first thing in the morning, not because I want to work out on an empty stomach but I just don’t have enough time to eat, wait for it to digest and then work out before getting ready for work. Is that bad? Which is preferable, to eat a fruit (apple, banana) and work out immediately after, or work out on an empty stomach? (I do make sure to drink quite a bit of water before I start the work out.)

  • Guys. lost a lot of fat does not need to be hard (I used to think it did). I will give you some tips right now. Get a popular lose weight secrets called Custokebon Secrets (just google it). Thanks to it I’ve lost a ton of fat. I probably should not even be speaking about it cause I don’t really want a lot of other guys out there running the same game but whatever. I am just in a excellent mood right now so I’ll share the wealth haha.

  • I am so frustrated that I’ve had to delete out a hell of a lot of bad language. I got mad and stopped eating. If I’m f*cking aggressively fasting then what the hell is my body operating on? Air?

  • I love working out in the morning, it keeps me on track the rest of the day. Usually I drink 2 cups of water right when I wake and eat a banana. Then I chill and wake up for about 30 minutes to an hour, then I work out. I find I have way more energy and motivation than if I work out later in the day, but now I’m a little worried because I don’t really want to be doing fasted cardio.. is a banana enough? I have been seeing improvement in performance, and I get tired but no more than working out later.

  • But were all the other variables between the two groups equal? ie: age, calories consumed, macros, starting weight, body composition. I’ve found a 2 day break beneficial is I’ve started to plateau.

  • My girl used shredweight.best for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • I’m 20 years old, 5.5% body fat, weigh 123 pounds, am 5’3, I think intermittent fasting will help me lose body fat and gain lean muscle. Problem is that I got to consume more than 1k calories on my 2nd (last meal).

    Usually I eat 900-1300 calories a day but I have to shoot for 1700 to build muscle. It’s risky because I could end up gaining more fat than muscle.

  • Haven’t lost a pound in 4 weeks.. very frustrating. I’m going to try fasting 12-12 after Thanksgiving. Would be grat Thomas if you could dummy this down for us newbies to the lifestyle change

  • Very informative! Loved itthanks guys! I didn’t know that about protein! You guys teach me new things all the time. Ps Kellimeme. No ma’am. Maymay?

  • Another informative chat. Quick question which app do you use along with your scale? I have been on Keto for a month now. I do not measure Ketones rather go by the fit of my clothes but thinking I might invest in a scale. I know it is working as loved clothes that were too uncomfortably tight are now wearable and I love that. I intermittently fast in that I eat my first meal around 2 3 pm other than a couple cups of Coffee in the morning to get me going. Then eat again around 7 or 8 then I’m done. Without a scale I imagine I would never know when I hit a plateau. Thanks so much for sharing your experiences it is always most enlightening and enjoyable to listen to you.

  • Would it work better or as good if I fast for 2 weeks and take a break for 3-4 days then keep fasting for two weeks as a cycle? Because I think 2 week break may affect my willpower in a bad way but if two weeks time is necessary for my body to get shocked, I will try. I am just curious whether 3/4 day break will do just fine.

  • So I began my journey saay June, last time i weigh myself I was -10kg at the end of August (then battery went off on scale, and I never bought a new one lol, which is a good thing, because I wasn’t as obsessive about my weight), so instead I started with measuring, which was fairly motivating, because each week, or every other the centimetres were going down, loose clothes, I tried clothes in the mall a couple of sizes down (based on my tracking I lost like 49cm from the entire body) and they fit perfectly and I felt and looked bomb! ☺️ But I felt like my weight isn’t moving much, so today I weighed myself at doctors, and I was 76kg from initial 90,5kg, I mean it’s a great success, although I’d just love if I could make it more efficient and drop the remaining 10kg to my dreamy 60-67kg �� So def. gonna take your word for this with 12/12 for 2 weeks, bulking i guess lol (gonna watch another video of yours on that topic) and theen back to 16/8 or 18/6 and 36h fast each week (recommendation from my docs ��). + fasted exercise (which I’m kinda struggling with atm, prefer exercise in the afternoon). Peace ✌️

  • Another thing I like to do, especially if I have been cutting for a while, usually 12 weeks or more, is to eat at or very slightly above maintenance for a week to give my metabolism time to sort itself out a bit. This will rarely to lead to any more than a pound of weight gain, but can allow you to go back to losing weight again after the week without having to reduce calorie intake or increase activity.

    Obviously there will come a point where one or both of your two tips are necessary, but I prefer to delay that as long as possible. Having once weekly or fortnightly days of eating at maintence can help to slow down any metabolic changes in the first place, which would hopefully avoid reaching a plateau for a little longer, but sometimes a week or longer at or very slightly above maintence is needed to get your metabolism back on track.

    With many of these things it depends how much time you have available, but it is usually better to allow as much time as possible to shed the fat.

  • I started the program lost about 12 pounds and now I am stuck, I will try this looks like every 10 pounds the body stops burning fat. I do 20/4 going to 12/12 could bring on the pounds again I need to be careful cause my body loves storing fat it must think I am floating away from earth in space lol went from 306 to 192

  • @thomas DeLauer Great video!! Could you please just clearify two things.

    1. How long should I do the 2 week 12:12 If and 2 week regular fasting example 18:6? Is it enough doing this for a month or for 30 weeks as the test group you mention?

    2. Should I do the keto bulk at the same time as the 2 week 12:12 2 week regular fast? If yes, when should I do the Keto Bulk? During the 12:12 weeks or regular weeks?
    If not just please clearify for how long time I should do both diets.

    Thank you!

  • Hi guys, could you please make a video on intermittent fasting? I don’t know if you have tried it or if you have some information on it but I think it could be very interesting to hear your thoughts on IF:)

  • I am going to give this advices a try for 2 weeks. I have lost 40kg with keto diet but now I am on a weight loss plateu and I am around 9% body fat.
    After this two weeks off (starting this sunday) I am gonna evaluate if I start to cut again.

  • As someone who has lost 70 pounds and kept them off for 8 years now I can totally vouch for what they are saying! When I first started working out I was all about cardio and I hardly weight trained at all. I lost a decent amount of weight that way but the last 10-15 pounds were impossible to shed and I didn’t really look toned at all. That and I was doing 90 minutes of cardio a session! It took so much time! When I started going to a new gym I started making weights more of a priority and that is when I broke through my plateau and my body really started to change and look fit. The best part was that I could do an hour of weights and only 20-30 mins cardio and get better results. Screw being on one machine for an hour and a half! Never again lol

  • Guys, losing weight does not need to be difficult (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that course has transformed my entire life. I probably should not even be mentioning it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I am just in a great mood today so I’ll share the wealth haha.

  • Hi Daniel and Kelly, Thank you for your video. I have recently begun fasted cardio because I can only fit in a workout in the morning and I would like breakfast but I don’t have enough time to digest it before I work out. Do you guys have a solution for people who don’t have a choice but to work out in the morning? I haven’t really noticed any decrease in strength in the morning, but I think that is because I feel the most energetic in the morning

  • I love the fact that this is straight to the point, encourages accountability, and looks at the same problem with different angles. Solid advice. Thanks!

  • As expert, I do think Custokebon Secrets can be good way to lost crazy amounts of weight. Why don’t you give it a shot? perhaps it can work for you too.

  • My plateau started from the beginning! I’ve been eating healthy, fewer calories and started excersice. Haven’t lost a single pound!?

  • I’ve been stuck on a plateau for about 2 month and I’m so frustrated. I’ve been eating healthier (LCHF) and I’ve been doing IF for almost a year. I’m happy to have lost 110 lbs, but I’m not done by a long run. Because of my plateau, I’m starting to think I might be getting to greedy with weight loss. Hopefully your advice will help continue my weight loss journey. I know understanding my body and how it works is more important to just weight loss. Thanks for the advice! [SW:342, CW: 231, GW: 140lbs; M[30] 5’5”]

  • I loved your video.. I will try this definitely.. Thank you for the great tips, actually i was in need of it.. I did lost my weight intermittent fasting, I m from India, i came down from 98 to 76 but then i had a miscarriage and gained 5kgs.. I m stuck at 81 its not going down… I will try your tips and will follow up you on that.. Don’t know whether you will read it or not and reply but thank you so much…

  • Dude! I love you guys. This is the first time I’ve heard the knowledge I learned in class said by actual people aside my professor. Makes me so happy. So many people have all kinds of crazy theories. Ya’ll keep it real. =)

  • I use a modified version of 16:8. I fast for 16 hours have one big meal at the end and start fasting again for 16 hours, no need to wait out the rest of the 8 hour eating period as i dont eat any more meals. So basically have one meal every 16 hours… is that still considered intermittent fasting?

  • Hello Thomas,
    I always find your presentations very interesting, informative and detailed. Thank you for all of your effort. I would like to ask your opinion about 96hr fast and 48hr regular calorie intake? (fast mon fri. eat sat, sun)
    Whit.

    PS I am over 50 and sometimes feel very fatigued during extended fasting.

  • I have just started using 30g of carbs & 15g of fructose + my protein shake with salt, to brake my fast.
    Q. 30g carbs is 4 rice cakes which is over my daily Macros is this still on and how should I adust my macros?

  • How do you gain muscular strength and endurance while maintaining flexibility?

    I’m a pretty flexible person and have been incorporating more weight training into my workouts, but I’m finding it difficult to keep my flexibility levels.

    Thanks!!(:

  • I have a question. You always say that stress makes people gain weight bc of cortisol, but actually when im stressed I lose so much weight..why Is that? Also, I do not have to lose weight, is it safe to eat fats and carbs together?

  • I’ve been plateaued for almost a month now, cried all day because I’ve felt so defeated after 6 months being on keto, but that was until I saw this vid. Im going to give the 12-12 a shot. God I hope this helps… Keto on people

  • I love you guys! You are so real. I have a question please. I am trying to loose approximately 10 pounds
    and would like know what exercise program do you recommend I follow to achieve my goals? You have so many great videos. I started working out about 4 weeks now but getting very slow results.
    I am eating very clean. Hope you can help. Thank you in advance.

  • Your content is helpful, but the low volume, poor sound quality on ALL your videos is really annoying. Check out the sound quality on headbangers kitchen, Dr. Berg…basically all other channels.

  • I love how you guys keep bringing nutrition into it! To be fit is not a number on a scale or a diet plan or a workout regime it’s an attitude:)))

  • I have a question about this particular method do you typically see the weight-loss resume once you go back to your old fasting schedule or will it resume in that two weeks that you’re modifying your fast?

  • I agree IF you’re doing one right after the other. (Like Jillian says, combining them is optimum if your goal is to lose weight.) However, I like to do 2-a-days and separate them by at least a couple of hours. I do fasted cardio first thing in the morning, then have breakfast. After at least 2 hours, I’ll do my strength session. I find that I have A LOT more energy for my strength training if I did cardio a few hours before. As long as I have that recovery time in between, I can go at 100% in BOTH workouts, instead of feeling like I need to reserve some energy for the 2nd portion of the workout.

  • I have to figure something out. I stop eating at 8pm and have breakfast at 7am. Fast again from 8am til 7pm, lost 16 pounds in under 3 weeks (no exercise). Went from 345 to 329, can’t get that 329 or 328.8 off the scale =/

  • The plateau where you got this word sounds beautiful. In the disease there are the words crisis, i.e. the rise of the disease, the decline of the disease and remission, weakening or decrease. Those. the process of movement of disease or recovery. Plateau geographical designation (fr. Plateau, from plat “flat”) an elevated plain with a flat or wavy, weakly divided surface, bounded by distinct ledges from the adjacent plain spaces of the earth’s surface. The plateau has no movement due to the fact that it is a plane. The plateau has only displacement due to the shift of tectonic plates. We are constantly on it on the plateau. It does not rise and fall. I did not understand. What does medicine and geography do. There is a name stable remission. Reconvalescence is a recovery process. normal life of the body after an illness. Stable (lat. Balance) state of health. Did not try to repeat the textbook of geography
    Плато,где вы это слово взяли,красиво звучит.В болезни есть слова кризис т.е подъем заболевания,спад заболевания и ремиссия ослабление или уменьшение. Т.е. процесс движения заболевания или выздоровления. Плато́ географическое обозначение (фр. plateau, от plat — «плоский») — возвышенная равнина с ровной или волнистой слабо разделённой поверхностью, ограниченная отчётливыми уступами от соседних равнинных пространств земной поверхности.У плато отсутствует движение по причине,что это плоскость У плато есть только смещение за счет сдвига тектонических плит.Мы на нем постоянно находимся на плато Оно не опускается и не поднимается.Я не понял.причем медицина и география. Есть название стабильная ремиссия. Реконвалесценция – процесс восстановления. нормальной жизнедеятельности организма после болезни. Стабильное(лат. равновесие ) состояние здоровья.Не пробовали учебник географии за 5 класс повторить

  • Hi just watched your video I am a little confused as I have started fasting eating between 5pm-6pm one meal a day I need to loose 5 stone & Drink skimmed coffee throughout the day just realised I am not fasting! I keep my calorie meal around 800.Am I doing this right? I carry alot of stubborn fat on my lower part of my body.Appreciated your advise thanks

  • I can’t say anything for keto bulking or the last suggestion but 100% can attest for the first. Take a break, 2 weeks ago I was doing 36/48 hour fasts on alternate days and going gym. Couldn’t get past a certain weight. I didn’t even know about this video. I gave up on my diet and training and I looked at my weight the other day, lower now than its ever been. You could say that it could be due to anything, whilst I won’t disagree with you I will say my weight has been lower now with taking a break than being constantly on it. From now on I will do 2 weeks on and 1 week off. Love these videos.

  • Never knew fasted cardio was a thing, always do exercise when I wake up (if I exercise:) Doesn’t feel right to eat first, feel like I would fell sick:)

  • I hate IF. It does not work for me as a long term solution. I get cranky and am constantly thinking about food. I can’t make it work with a family with two kids who are on a different eating schedule. I compensate when it’s finally ‘okay’ to eat.
    Instead I eat 5 times a day and choose lower calorie options when I want to lose weight. I track what I eat. IF is overrated.

  • I’m a bit confused. So stop our regular IF schedule and do a 12/12 for two weeks? Or no fasting at all for two weeks and come back to fasting but with a 12/12?

  • I’ve been low carb and IF (18-6) for 6 months now. I started at 450 and am currently 369, but the last 3 weeks I’ve not lost any weight at all, and last week I gained 1.2 pounds. My caloric deficit should have equaled 12 pounds lost over the same amount of time. I eat 2000-2300 calories per day and hike 3 miles 3 days-per-week, 4.5 1-day-per-week, and 6 miles 1-day-per-week, with 2 days of no exercise. My BMR (sedentary) is currently at 3100 calories per-day with an average caloric burning of 4700 through exercise per-week. The 4700 calories burned plus the 1000 calorie deficit from intake should equate to a loss of 3.34 pounds of fat lost per week. I’m 36 years old and 6’3″ and male.

  • i need help i been at a plateau for 3 months cant seem to lose weight i do exercise bike everyday i berely eat anything and cant lose weight im 238pounds 6feet1 can someone help i checked many videos nothing is working

  • I think I hit mines in every 10-15 pounds? Like I’ll lose weight constantly and after losing around 10-15 pounds I’ll stop at that weight for like 5 days and then goes back to losing

  • so that i call thommy Diet xD… the only diet tutor that allow me to eat more and still able to break my plateau and loss weight ������

  • 1. Fast for 12 hours and eat for 12 hours in your intermittent fasting 2. Take up a ketogenic diet for 2 weeks. 3.change your workout timing

  • I’m 27 years old, 180.2 cm. I’m also MMA fighter and training minimum 2 times a day(cardio, weight lifting, fighting and etc.) From the beginning of the month I decided to lose my weight up to 78 kg so I can fight in the different weight division. I’ve started from 84 kg. Tracked every single meal. Increased my NEAT by doing 10 000 steps a day, and not using the elevator(I’m living on 8th floor). Also i checked my self on dexa scan and it showed up that my BMR is 1980 calories so with all the activity that I’m doing I decided that to be in caloric deficit i have to consume around 2200 calories. Even though I’m not eating that many calories (sometimes lower 1300-1800, but never higher than 2200) it’s easy for me to get the protein number (minimum 160 grams).
    Also I’m doing intermittent fasting 20/4 I’m eating from 17:00 until 21:00
    I’ve started my diet and increased my training and NEAT exactly 2 week ago, when I was 84 kg. 2 weeks passed and instead of losing a bit I gained a lot �� I don’t expect huge weight loss in 30 days. But what’s happening right now is not what I expected after two weeks. For many people number on scale doesn’t matter as long as they look good in the mirror. In my case numbers really matter. So after 14 days I gained +3 kg. Is it plateau? or I’m doing something wrong?

  • Coming from someone weighed 155.6 and lost 26 last year doing IT on 800lbs (which I know is insane) and cardio almost daily, I feel very defeated. I have gained maybe 4 lbs throughout my time, and now during quarantine I’ve gained 6.

    I started doing everything I used to: working out, 18/6 fast, and eating the appropriate amount of 1300 max cal. I have also added probiotics to help aid my weight loss (I don’t think if this has had an effect). I have done this for about two weeks and I have gained 0.6lbs meaning I’m sitting on 141. I’m going to try your tips but is there anything else I can add on to lose this?

  • Two and a half years ago I decided I was putting too much weight on(I am 166 cm tall and I weighed 9 1kg which was my highest weight) and so went on a extreme low fat, low carb high protein diet eating hardly anything at all. In 6 months I lost 37kg. With that type of diet came moodiness, hair thinning and obsession with losing more weight as it became addictable. The shock of seeing how thin my hair was woke me up and so I started eating a bit more sensibly hoping my hair would come back to normal which it has and my moods swings have disappeared completely. I now just eat healthy like chicken veg and fish and my weight is stable at 58 kg which I am very happy about. I do your videos at least once a day and I try and mix them up to give variety but my biggest problem now is I can’t seem to have a rest day as there is always one more to try. I love the fact that you offer the low impact as well. Thank you. ☺

  • I track on MyFitnessPal when I actually eat…..and watch those fat-carbs-protein numbers to make sure I don’t go over, and remind me to eat (usually protein) more that day. If I eat waaaay under I notice my bodyweight doesn’t go down but maintains & that’s because it’s holing thinking it’s being starved.

  • Well there is no doubt I am one of your most moved & inspired watchers. Today’s message brought TEARS & CHEERS over and over again for so many reasons. Bless u. Thank you. I saved this one and plan to watch it many times over the next year. I have mentioned b4 how much I love, truly, your kind, genuine nature. It feels like visiting a really good friend.. I need that more than u will ever know at this time n my life. I’m 65 and feeling so inspired at this time, like a teenager going out into the world for the very 1st time. Follow ur dreams. It’s NEVER too late. #wherethereslifethereshope ������

  • hi great video! even though i work out regularly and i also track macros i can;t lose the stuborn belly fat.i also have a cheat day once a week. i work 3 times a week with weights and 2 cardio. do you have any suggestions?