How you can Stay Motivated to workout (Whenever You Do Not See Results Yet)

 

How to Stay Motivated When You Aren’t Seeing Results

Video taken from the channel: Shannon Kaiser


 

Julie’s Daily Motivational Challenge Staying Motivated When You Aren’t Seeing Results

Video taken from the channel: Julie Wilkes


 

This Is Why You Aren’t Getting Results (You Vs You)

Video taken from the channel: Buff Dudes


 

The One Reason You’re Not Seeing Results In the Gym (Real Talk)

Video taken from the channel: Mario Tomic


 

The 3 Reasons You Aren’t Seeing Workout Results!

Video taken from the channel: Jessica Valant Pilates


 

How do I stay motivated to work out if I’m not seeing any results? | Fitness Motivation

Video taken from the channel: jessicasmithtv


 

How to Stay Motivated Weight Loss & Fitness Motivation Tips

Video taken from the channel: Lucy Lismore


Here are my top three tips for staying motivated when you aren’t seeing results yet: 1. Stash the scale for a while. Usually when someone refers to “results,” he or she is looking for weight loss. But the truth is, you are probably experiencing plenty of results that just aren’t showing up on the scale.

That’s why I recommend staying away from the scale for a while, especially when starting a new. Here are my top three tips for staying motivated when you aren’t seeing results yet: Read Full Story Here. fitness health Lifestyle Success. SHARE. Submitted by M. Malik Lifestyle, Health and No Comments on “How to Stay Motivated to Exercise (When You Aren’t Seeing Results Yet)” Leave a Comment. Create a free Account or Log In to Post a.

Few things provide a bigger blow to one’s motivation than plateauing, or putting in hard work and not seeing results. Here are 5 ways to stay motivated, even when you don’t see results. Assess your expectations. First things first – we need to make sure we are setting realistic expectations. Is it realistic to want to lose 10 pounds in two weeks?

Here are the 7 steps to stay motivated even when you see no results: 1. Stop what you’re doing If you insist on getting back to work when you are disappointed and unmotivated, you’re likely to make the same mistakes that prevented your success. How to keep motivated when your fatloss results aren’t showing (in summary) It’s a combination of many factors that will keep you motivated. Keep training hard, and eating right and you’ll reach your goals sooner than later. Now put down that fork, and go for a walk. How do you stay motivated when you aren’t seeing results?

Background info: Female, age 23, haven’t been weighing myself yet but I’ve lost 4” off my waist. How you stay motivated when you aren’t seeing results 3. If you had a long plateau, how long did it last before you were able to see results again. Based on what I read I don’t know if: I should be eating more or less (eating at the low end of my calorie range, averaging less than in previous weeks) or at least I don’t yet see a difference). You can increase dopamine with the right foods and supplements, exercise, meditation, creative hobbies, and coffee. �� Also breaking down a goal into many small goals can help you stay motivated since every time you meet a goal (no matter how small) you get a dopamine boost which motivates you. Results make anyone of us motivated to exercise.

When you see and feel results, you will want to do more of what gives you results. #1 Break Up to Make Up I break up my workout time into chunks stay. Think of how far you can get when you will have the results. Think of you, seeing the results and smiling, smiling because you didn’t give up. Just think of yourself, getting everything done by your own strength. You can do it!

And if you don’t want to do it alone, People from 7 Cups can help you.

List of related literature:

You may say, “I want to look like that person,” and that makes you feel motivated for a while, but then you could just as easily compare yourself to someone in worse shape than you are and then say, “Oh, no, I’m actually doing fine,” and your motivation is gone.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

When you enjoy it and when you see results, you get really motivated.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

I would suggest you get a workout partner, who will help you stay motivated.

“Black Belt Patriotism: How to Reawaken America” by Chuck Norris
from Black Belt Patriotism: How to Reawaken America
by Chuck Norris
Fidelis Books, 2009

Look in the mirror and use that dissatisfaction or pride that you feel to motivate you.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

You can also do this with an exercise partner, or ask your trainer or a friend to give feedback on your progress and motivation, once a week, for example.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

For example, there is a big difference between feeling motivated to become fit and feeling motivated to work out now.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

I realize that not everyone feels the same way about exercising as I do, but I truly believe that once you start to do it and get into a routine that’s right for you, you’ll feel so much better (and look better too!).

“Rinnavation: Getting Your Best Life Ever” by Lisa Rinna, Maureen O'Neal
from Rinnavation: Getting Your Best Life Ever
by Lisa Rinna, Maureen O’Neal
Pocket Books, 2009

Notice that good feeling and then remind yourself of it next time you need some motivation to exercise.

“All Blacks Don't Cry: A Story of Hope” by John Kirwan, Margie Thomson, John Leigh
from All Blacks Don’t Cry: A Story of Hope
by John Kirwan, Margie Thomson, John Leigh
ReadHowYouWant.com, Limited, 2011

One way to motivate yourself is by remembering the value of exercise.

“Macrobiotics For Dummies” by Verne Varona
from Macrobiotics For Dummies
by Verne Varona
Wiley, 2009

On one side, list your “don’t wants” (“I don’t want to undress in front of people at the gym because I’m embarrassed about how I look”); on the other side, transform your statement into a “do want” (“I want to move towards feeling comfortable getting undressed in front of people at the gym”).

“Full-Filled: The 6-Week Weight-Loss Plan for Changing Your Relationship with Food-and Your Life-from the Inside Out” by Renée Stephens, Samantha Rose
from Full-Filled: The 6-Week Weight-Loss Plan for Changing Your Relationship with Food-and Your Life-from the Inside Out
by Renée Stephens, Samantha Rose
Atria Books, 2011

Alexia Lewis RD

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

[email protected]

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117 comments

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  • Thank you, Mario for giving me the courage to track my measurements. As a result, I lost weight and beginning to see the lining of my abs using intensive lifting and Intermittent Fasting. You are the best. In addition my dugar levels are back to normal. Keep the videos coming.

  • Thank you so much for this! This has really helped with my motivation and I’m definitely gonna recommend this to my friends as it so informative xx

  • Motivation is so hard especially when you don’t see the results you want as quick as you want. Her advice is amazing and I’m glad I watched it.

  • I’m so done with losing weight but I have to keep going Omgosh 30 more to lose. I’m never gaining weight again. Christmas and thanksgiving plz stay far away from me!

  • I just watched one of your videos and I love it my weight started at 193 pounds now I am 161 pounds and I been trying to workout more and I been drinking my water and eating health foods it’s been 6 months of not having fast food and I don’t ever plan on eating junk food ever again������and I just Subscribe to your Channel can’t wait to watch more of your videos ❤❤������������

  • How long it took for u to finally reach ur goal and what is the amount of calories that u r currently consuming to maintain weight?

  • You have an awesome channel with great content we to have a fitness/weight loss channel. We will definitely be showing you support hopefully you have chance to give us your support. On the road to 100 subs ��

  • Lots of great info in this video! And very encouraging too. I stopped weighing myself a long time ago, and check my weight by how my clothes fit. Even that can be tricky, as they keep changing the sizes! I stay motivated by reminding myself of how good I will feel after a workout. It always relieves stress, and I’m more relaxed and happier. I’ve also increased my balance and flexibility, which encourages me as I grow older. I’ve seen older people walking in my neighborhood, using a walker, or even out on their scooter. I think it’s great that they are still getting outside and hope I have that motivation when I’m older too!

  • I think one of the more important things you mentioned is that you didn’t start losing weight till approximately 6-7 weeks after. I’m back out to gym after gaining 30lbs. This is week 4 and I’ve barely lost any weight, but I keep telling myself i didn’t gain the weight in 4 weeks so im not gonna lose it in that time. Im just pushing through. I have my down days and slip with my nutrition but I get right back on it the next day.

  • As always you really take all my worries and stress about what I should be doing or am doing wrong!!  You always make me focus on being healthy and happy and not just focus on weight loss.

    Question that has been running through my head the last few days.  Everywhere I read it says that working out in the morning is best but I have always been an evening fitness gal…so the question.  WHICH is best AM or PM workouts or does it even matter???

    PS. Half way through week 2 the Walk On schedule!!  LOVE it!!!  Great DVD and workouts!

  • Just recently found you and I love your channel:) even though I am more into weights than body weight training I just enjoy watching you talk about fitness.

  • One thing I’m doing right now is applying the 12 steps in recovery from celebrate recovery to my weightloss and just being real with myself about how I’m feeling. Regular journaling has never stuck for weightloss bit I know the 12 steps work because it saved my life and I now help others get out of addiction. So this approach seems to be helpful practical and liveable for me. Thank you for this video very helpful

  • Thank you for showing that a fitness journey can be focused around reaching health goals rather than weight loss. I feel really motivated by your videos. I feel like I can start my fitness journey without falling into obsessive and unhealthy habits like I have in the past.

  • Hi lucy. Ive been trying to lose weight for the past 2 months, and last month, i do increase my exercise as i go, but i measured my body, my thighs doesnt lose fat it still is flabby with fats. It stays just as the first day. My arms, tummy and legs stays the same/got bigger. And i am losing motivatio.:( pls help

  • Hi Lucy, I appreciate your videos, I wouldn’t like get wide my back, Do you have any advice to keep my back fit but no wide?, thanks

  • Jessica, that was an awesome Q&A! Thank you so much. I focus on the scale way too much, it’s very easy for me to get into that trap of letting my self worth get caught up in what the scale says. I too have  had times where I am down on myself only to see someone struggling to move or greatly overweight!  Regardless of what the scales says, it’s important to keep moving. And thanks to you, I enjoy doing that!! Appreciate your motivation!

  • What about pushing past a plateau? Thats my struggle right now. Dropped 15 lbs and stuck for a few weeks.

    I still have about 30 to go:/

  • You are so simple and pretty. Please stay that way do not go on the route of other influencers with loads of make up and filters. Love your advice and tips. It was like listening to a friend.❤️

  • she didn’t see any changes for 6 weeks and I’m here working out 5 days a week and in a deficit and I’ve actually gained weight (noticed in the mirror and with my clothes too..):( I’ve taken this seriously for 6 months and the only change is that I can train more and lift more. but no change in how my clothes fit or measurements.

  • Great vid!
    Keep the great content up
    Even though i can’t imagine how hard it is to get Ideas and make Videos EVERY DAMN DAY like you do!

  • I have been working out for 3 years and around 4-6 times a week as sport is a huge part of my life.. But today is the 14th day of not working out at all with everything going with COVID19 which is sad.. i couldn’t keep it going, it’s been a cruel mental war the past few days as my abs started to disappear and i couldn’t help but stress over it and do nothing. Now it’s 13:02 of your video and i have already played my best workout music and set the perfect room temperature to start working out!!! i feel great already lol. I have a feeling it’s finally kicking again. THANK YOU SO MUCH for being the reason it means a lot.

  • Thank you! I really needed this…
    I am currently 14 years old, and i weigh 54.85 kg(aproximetly 121 pounds) and my height is 5,9. I really have self-esteem issues and the main reason is my body, and o really want to get back to loving my self, i hope i can lose weight, and if i will, i will wright my improvement here, again thank you so much for this!❤

  • Thanks so much for this. Really like watching motivational tips for weight loss and pretty much everything of what you said makes sense about the “doing something you enjoy” and “not wanting to see results quickly because bad mindset”. Honestly, could not recommend the vid, channel and you more! This was great to listen to and wish I could listen to thirty five more minutes to it! Thanks Lucy!

  • I’ve started training in the gym a little over a week ago… and I feel great. I’ve lost 1kg, and people have been telling me that I am glowing. I’ve been fat all my life… not as much as now, but I was big… than my dad died in 2014 and I started eating like crazy… I couldn’t stop. Even when I was feeling sick, I would continue eating. And than my boyfriend died 2 years later, and that ruined me… I started eating more and more, wasn’t active at all… now I’ve decided to change… I started going to the gym to look better… now I do it because it feels amazing. After a workout, I feel refreshed, full of energy and I am happier, stronger. My diet is way healthier now, and I love to cook for myself. ^^

  • My close friend was the one who told me about the diet program when she said how she lost her weight. Then I decided to join in because she dropped 18 pounds as a result. Look into 2WeightLossFast. Com

  • My problem is that I can’t imagine what I could look like because I’ve never been happy about my body. It feels useless to lose weight because I can’t imagine what I’d look like

  • Gosh, this is so dang helpful. I feel like you’re acquainted with every single excuse I could possibly make for myself, and kindly address each one. Thank you so much.

  • I always watch weight loss videos and the day after start doing what they said but it only ever lasts about 3 days but this video genuinely really helped me and makes me want to really do it this time you helped me realise that Im capable of really doing this thank so much

  • You are so genuine and caring! And the passion you have for calisthenics is really inspiring. I used to be so active and gymnastic as a kid and am going to look more into calisthenics. Thank you!!

  • Thanks, Jessica! As always, you make so much sense and everything you say really resonates with me. In addition, I can personally attest that everything you say is true. I never enjoyed exercising in the past and only started back about 15 months ago because I wanted to get healthier and lose some weight. I stumbled across your first walking DVD and, from there, your YouTube channel. Exercising with you is fun and I have come to look forward to doing it pretty much every day. I really listen to what you say and apply it to my exercise routine and life in general. Consistent exercise, and healthy eating, has helped me lose and keep off almost 60 pounds. I never dreamed I could be this fit and healthy again. I encourage anyone who might have their doubts to give it a shot. If I can do it, so can you!

  • I was Just loosing motivation and was wondering if this was all worth it this morning, this Really helped me thank you so much, having someone who truly understands and has been through it really helps, I love your videos!!!

  • Jessica, another amazing answer.  Your perspective is so valuable.  I agree with everything you said.  I love these video chat sessions and think they are wonderful.  You are so positive and that is what people who may be struggling or want to give up need.  I have 3 additional comments, I loved your suggestion for having your go to fun workout for days you have low energy or motivation, but additionally, try just working out for 10 minutes…that is huge for me.  You have such a wide variety of 10 minute workouts, that there really is no excuse to not just try one.  The 2nd comment for motivational boost, may not be seen on the scale, but in a medical test such a bone density, blood workup or even a BP reading.  When I see positive changes in these results, it gives me a boost.  3rd is if there is a consistency maintained in working out, the rest will follow.  Over time, the benefits of exercise will show itself, it is not an immediate thing.  If one works out consistently the results will come! Thank you for your wonderful DVDs, your online workouts and your wisdom!

  • I love your powerwalking videos when I am trying to recover from soreness or I just don’t have the energy to do higher intensity or kickboxing workouts that day. Those are perfect paired with some other lower impact options!

  • If Im not wrong you lost 30 kg weight and how is it possible u dont have loose skin?would like to know if there is something to avoid it because I want to.loose 30 kg as well btw amazing work keep going ��

  • I used to be fairly ripped then i put on about 10 lbs. Now im back down 10 lbs to my weight before but instead of being ripped I look like shit. My arms are less defined, abs look worse. Only thing I really have is a bit of a bigger chest now. For the first time ever I don’t know what to do

  • Yes! Finally found someone who has lost a significant amount of weight like me to keep me motivated. I have also lost 30kg and am at the end of my weight loss but struggle with seeing all these fit girls with abs who have just been in shape their whole lives. Definitely going to binge your videos now, I think it will set me on the right track

  • Thanks for sharing this video. I was suffering from viral arthritis so I have to stop my work out bcz of inflammation of joints. I gained weight. I started working out again but I lost my previous fitness and flexibility so I was frustrated. thanks for sharing this information.can I do different work out daily.previously I love to bodyweight exercises and hiit but I can’t push pressure so I started your walking video to start moving

  • Thank you! I’ll need to watch this frequently. I’m trying to gain muscle tone, and it just doesn’t seem to be happening. I have to remind myself that 24 weeks (I’m at week 5 of your 10 lbs Down, and have done the 6 Weeks Walk Strong series twice) is a very short period of time, and that I should save the personal review for a year, or at least 6 months. I have to remind myself that this is something I’ll be doing for a lifetime, not just 30 days or 6 weeks. It is a whole different mindset that I’m trying to adjust to. I appreciate your personal insights and the points about being grateful for what my body can do right now.

  • but how do you show that to your doctor, regarding weight loss or weight gain in
    fluctuations of water

    suppose that you are doing everything right and when you go to your doctor for a way in
    there maybe 5 or 10 pounds more on the doctors scale

    how do you prove to the doctor it’s actually water weight

    as opposed to actual fat gain

  • Hi Lucy, thank for the video. It is really motivational. I would like to start training and establishing healthy life balance. But i am having hard time to figure out the food and calorie counts. Could you share some tips how to start counting the calories and establishing healthy eating habit:)? <3

  • I am 16y/o 5.8 feet and 64 kg i have been working out for 8 months rn…I am trying to bulk but I don’t know anything about nutrition and how many calories should I take protein etc.Even tho I have been trying to learn some people are telling me the opposite of other and I am confused.I have lost all motivation and I don’t know what to do

  • I can’t thank you enough Jessica….. I need lose a little over a hundred pounds to be in my ideal weight.. & was so focusing on that, that didnt even notice the other things that were going on on my body, like I feel more energized, I feel more happy, I can do lots of things I couldn’t do before I started working out… & I can’t affort going to the gym, so I
    workout with your videos… and walk! My daughter has noticed a lot of this changes, she’s almost 10. Thankyou so much again Jessica. God bless you!

  • Jessica, you are a huge inspiration on my new fitness journey to a better me. When you spoke about witnessing that man trying to take a step it literally brought tears to my eyes. I started my new journey (and hopefully my last time starting over) on January 5th of this year. People keep asking me how much weight I’ve lost, and while I have lost a very nice 15 lbs, I tell them that losing weight is not my main goal. I want to make myself healthy so I can live a long and beautiful life. Your videos inspire me to get up and get moving even on days when I just feel like being fat and unhealthy would be so much easier than putting all this effort into living a healthy lifestyle. You may not read this, but I want you to know that you are helping to transform my life and I very much appreciate you. Thanks for these wonderful words of wisdom. Peace and love to you!

  • Hi Mario, absolutely love your videos. Can you please do one related to your video “One Of The Worst Diet Mistakes Almost Everyone Makes?” In that video you mentioned how people can fall into am empathy gap where they go 110% for a period of time before they burn out and then gain the weight back. However, I remember you mentioning that you crash dieted down and managed to ‘claw your way out’ and maintain it. Since it is such a common mistake, myself included and that’s where I’ve landed at the moment. Could you do a video giving advice/tips on how to keep yourself sane after an aggressive diet and how to actually fight your way into maintaining what you’ve gotten too without putting all the fat back on again? Hope that question makes sense. Keep it up!

  • Where are the videos for workouts that we can do during out “time of the month”?
    I would LOVE to see those and do them! The time of the month is always painful and as soon as it appears, I don’t do any workouts because it really makes my cramps and back pain worse.

  • Oh Jessica, this is so awesome and gives me reasons why I started a particular fitness program (I won’t mention it here) and I burned out after a few months. This program gave me awesome results but results I could not maintain either physically and/or mentally. This program is pretty intense so that is another reason I lost interest even after getting those results. Thank you…THANK YOU…for reassuring me that I am not a lazy sloth but a girl that is simply seeking a healthy lifestyle that I can be consistent with. YOU are making such a difference in my life and I am so grateful. Love ya!

  • Greatly put, Jessica! Thank you for this advice I really needed. I am grateful for finding you in January. You have kept me fit to keep chasing my 2 1/2 year old Grand daughter I babysit. I am doing SeptStrength and your Walk On DVD challenge together, that is how far I have come. My husband bought a Smart TV for me to get me out of the computer room for my exercise. You are also on the Fitness apps from Exercise TV! Thank you for your motivation. Your cuing is clear, variation is great and you are fun! I feel like part of the family exercising with you, Peanut, Mom & Sis!

  • I swear I love every single video you guys have ever made and posted!!! you guys are so creative and so funny this one was a good one I love how you did both work out and food �� the lazy side of you was so funny hope you bring him back soon… I want to see lazy Hudson version ha ha and your dad is bad ass #buffduke

  • I needed to see this.  My jeans are fitting tighter and I’m not sure if I’ve gained or it’s just a fluctuation that happens with weight while exercising, like you mentioned.  However, even if I haven’t seen any slimming effects I’m glad that I still try to eat well and that I try to get my physical activity in.  I feel better regardless of it all and this gives me motivation and hope that in time my body will find its natural healthy weight again.

  • Thank you Jessica I needed this.    Thank you for your wonderful workouts.
     I have gone though a lot of life changes and you workouts have been a Godsend.
      I have noticed what worked in my 20, and 30’s does not give  the same results  now. I am 48 years old and am needing to rebuild my strength and lose 20 pounds  any advice?  
    Thank You again margaret

  • Honestly speaking, I got a bit discouraged this past month because I felt like I wasn’t advancing so much, and that I was stuck… so I subconsciously started to back off exercising bit by bit, and pretty soon I started to “lose” some of the things I gained: my ability to stretch more in ways I couldn’t do prior to getting fit, some of my positive attitude, my endurance, etc.

    But now, seeing this video (and something amazing in my writing career), helped rejuvenate my passion to sculpt my body in a better way. I’ll have to work hard to get it all back, yes, but that’s okay; your work outs are always fun and I enjoy going through them! You are always so encouraging in your videos and it really gives me that extra incentive to do better and just have fun with it:)!!

  • Thank you very much Jessica, been struggling with that, I thought whatever I do my weight remains.. but I notice changes in my body here and there so I guess that suffice. Will focus more on doing the exercises regularly. You are so inspiring and motivating! Thanks for the encouragement and support.

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • if that is psoriasis you need to try “selsun yellow” add it to your bodywash 50/50. and shampoo. its the only the thing that consistently helped me. and I use tricortone after showering to stop the dryness. sorry if its just s bruise hahhahah. I am saying this because drs frequently are shocked that I have psoriasis hahaha it seems they don’t really know how to treat it.

  • Thank you Jessica for this great advice.  I haven’t gotten on a scale in years for just the reasons you talked about.  I’m so glad you talked about that person at the end of the video who was struggling with just taking a step.  I started thinking like that a long time ago when I saw other people either bed ridden or in a wheel chair and thought how they would love to be able to do a walk or lift weights or do a simple exercise video.  The pounds a person sees on the scale is nothing compared to the other benefits a person’s body gets when exercising.  My personal motivation for exercising is to have a strong heart and muscles that will protect me throughout my life.

  • Well put man. The knowledge behind this short video is comparable to books upon books that overload you with info. Thanks for sharing and stay buff my dude ����

  • I am very excited to hear about the time of month workouts. I have long and moderately heavy periods that prevent me from working out those days. Can’t wait for it! This was a great Q&A.

  • Thank you for you suggestion on challeging yourself: i am a beginner at pilates and attending the gym in general, there are a few things i really enjoy but i am taking tiny tiny steps, i know myself i get bored easily and this plan is making me actually happy to go the gym and looking forward to my pilates class <3

  • Your motivation is the Best.  Thanks for all you do..  You really keep me going too.  I actually hid my scale about a month ago and it has helped my stress on loosing weight.  You are so right, it is so unnecessary to worry about. Feeling great and looking great it what I am focusing on. 

  • Thank you for this video, Jessica! After years of yo-yo dieting, I struggle a lot with motivation. I get so hung up on the number on the scale. I couldn’t tell you how many times I stepped on the scale, only to be disappointed by the number and then proceed to just give up and binge on crappy food. In that moment, the fact that I am getting healthier through sensible diet and exercise doesn’t matter anymore, all I care about is the weight. The worst part of it is that I know scale weight is affected by so many things and that fluctuations are inevitable (I am particularly subject to water retention), yet I let it get me down. Recently I decided that I would stop weighing myself. I actually took an extra step and removed the batteries from my scale, so that if I ever get tempted to “take a peek”, I really have to think twice about it. Your answer felt genuine and reassured me that I’m making the right choice. It is so much more important to focus on being healthier, feeling stronger, more energetic, etc.

  • Thanks, Jessica, for your great advice. I’m ignoring my scale already for a long time, but since I’m working out regularly with your videos and DVD’s (which means nearly every day since January this year), I can really see and feel the difference. I didn’t go down with clothes size, but I see my body getting into shape, abs and thighs for example, which gives me a great feeling, and this is a big motivation for me, just to look into the mirror and see the changes. But as you said, it didn’t happen over night. As a plus, I just enjoy those little sweet treats without feeling guilty like before:)

  • That was extremely motivational, especially the part about appreciating our health while we still have it! I really look forward to these Q&A Wednesdays! Thank you!

  • How do you get out from being a binge eater? This is the problem I have. I used to exercise every day for at least an hour, but the only problem was, I’d eat when bored / stressed. And I wouldn’t eat healthy stuff too. I like fruit, but that’s it:/
    And I know I NEED to change that. But I don’t know how to start. Ugh it’s so annoying. I want to stop but it’s hard:(

  • when you target certain areas of the body to tone and strengthen, does the rest of your body still burn the fat too? is it the same amount of fat in all places or different?

  • Absolutely fantastic advice just when I needed it! I shall keep watching this whenever my motivation drops. Thank you so much! I also want to say that you come across as such a likeable and relatable person, and I should think that helps such a lot for viewers. I know its going to help me.

  • I was JUST thinking this morning how, since I started exercising with you about 10 weeks ago, I have not even cared about weighing myself anymore! I only have about 5 more pounds to lose after losing 20 pounds last year (combing giving up sugar with an already healthy diet and exercise), which at age 46 was a miracle in itself.  I had become so discouraged before I found your videos. because I was so focused on those last few pounds, instead of rejoicing in the 20 that I had lost. I feel so much better now, and my clothes fit better and I am so much more toned and fit.  My midsection has shrunk and “muffin top” is gone since you incorporate all that fabulous ab work into all your workouts. After 6 children, I never thought that would go! Bless you, Jessica!
    Nanci

  • I am so so glad I found this video.I started my weight loss diet 2 weeks ago and I first started doing a keto diet for 1 week( Yes I talked to my doctor )
    But then i stopped because it just wasn’t for me. I live in a mexican household so some of yall know how hard it can be to loose weight with all the food, So I was determined to just drop the calories and sugar I consume and also stay active and exercise.
    1 week ago my weight was 169 now my weight 163 �� I know it probably just water weight that I lost but this video made me so motivated to not give up and to just try really hard but to not overwork myself. My weight goal is 150 ��
    Again thank you wo much for this video you have no idea how much it means to me.

  • Honestly, these Q&A videos themselves keep me motivated. It’s nice to see/hear you in a non-workout, and afterwards I always feel like I am making healthy decisions for the right reasons. I end up feeling like I’m not the only one who struggles to lose weight, and you make me feel better about myself for not always being perfect in my food or exercise choices. Thanks for all that you do, YOU are what helps keep me motivated!

  • Hey Jessica, your channel is amazing; you don’t know how many people your helping! So thank you so much!

    I found your channel through the scoliosis videos and I was wondering if you could do more of those, they were great!❤️

  • I think a check box should be
    The Company You Keep
    got rid of ppl that no place for my goals, and talk to ppl through out my day who genuinely want me to get those goals done. I’m happier and more motivated

  • I’m recovering from and eating disorder and gained some pounds. I’ve been working out, but have relapsed a bit.,,,if I’m eating less and working out, why am I looking more bulky?:C I’m getting discouraged. my waist used to be 23 and 1/2 inches, and now it’s 25 Y^Y I will admit though. the last couple minutes meant the most…it means a lot to hear that,…the be happy NOW rather than being happy when I look like a certain size and such. it’s nice to hear about someone who’s giving fitness advice the soul purpose isn’t how you look, or “work out to LOOK better”…makes me reflect on what I CAN do rather than how I LOOK…

  • idk if this came before infinity war but if you did a I don’t feel so good and had him break into particles that would’ve been perfect

  • This video is a perfect example of why I love you!! You are so positive and really make fitness more of a lifestyle and mind set than many of the channels out there.This video actually came at a perfect time for me because I was starting to struggle with my own motivation, but as always you have inspired me. Thank you for sharing your knowledge and wise words. <3 

  • I seriously don’t know why you don’t have more subscribers/views. You have such quality content that nobody else really talks about or cares to explain in this detailed of a manner:/ almost 70K of subscribers is awesome, but man you deserve WAYYY more

  • I have now very busy schedule because i have school 8 to 3pm and i need to get my workouts done, having time with friends and everything else, still i can measure my calories and macros. we dont have to invent exuces its just truth. Iam glad that i have time to watch your videos even ��

  • I am 17, 5.7 feet.
    53 kg….I was 65kg in December last year…I eat a lot of healthy food…..I see no muscles gain…..I workout regularly!��

  • This is the exact kinda information that people need to know. I love this channel man, because the knowledge provided empowers us to push ourselves harder. I’ve been tracking my progress for the past 3 weeks, adding foods that I ate throughout the day with Fitness Pal and this has helped me keep my caloric deficit while also keeping track of the amount of proteins and fibrous carbs I am having on a daily basis. I am never looking back and no one convince me stop either

    Thanks again Mario! Great work

  • once I started tracking how often I get distracted, exactly how far I am in finishing a project etc, it shows you how its nearly impossible to be objective by yourself without an objective measurement tool. some guy I was trying to help advise on the squats had good depth but a bad case of knee caving in at 120-140 kg.

    When I told him, he said “yeah its because I hurt my ACL and MCL years ago, totally fucked them up”. it was so obvious that story, while objectively not justifying the form breakdown, and instead justifying a deload in weight, became part of an unquestioned assumption of why the knees caving in was totally acceptable. If you had an mcl tear, knees caving inwards is at the very least not going to help and probably going to further damage them. Unless there’s an objective MRI scan saying “the MCL tear has gotten worse” and an understanding of the mechanics of the squat, this dude is never going to be convinced that knees caving in is NOT a normal consequence of being injured, because the mind can always make up a story that justifies how we are being objective. this is the type of shit that keeps me up at night

  • I did the Buff Dudes 5×5 around 4 years ago and I was looking pretty good. I’ve since been married and had a baby girl so I’m rocking the Dad bod. I’m being inspired by the videos to get my ass in shape again. The last 4 weeks I’ve been working on bodyweight workouts. Thanks for the great videos dudes.

  • The thing I slacked was counting calories. everything was on point but I wasn’t counting calories then when I started counting calories, the results were phenomenal and I’ve already stared intermittent fasting which has helped me in my fitness journey tremendously. Awesome Vid Mario:)

  • Actually, tracking your weight is not accurate that much. In my case it keeps fluctuating; lets take for example you gain muscle mass but lost fat, then the body weight is not a good indicative of your physique(Same goes for BMI). The best method in my opinion to see result is to measure waistline, ass, chest etc. Those numbers do matter.
    Body fat percentage as well is a great way to track results.

  • great video, u have to think the fitness journey is like a RPG game where u are the main character and u have to take care about ur stat progression

  • Hey Mario! Thanks for the wake up call! I haven’t been tracking my progress mainly because I’m afraid I’m not going to make my goals work. I failed my diet 5 times(lost alot of weight and gained it back). What do you have to say about that?

  • Your channel is a huge source of information and inspiration for someone who is beginning their fitness journey! It’s been about a year ago that I’ve stopped eating processed foods and fast food. I’ve lost a significant amount of weight but I realized if I want to improve my weight lost results even further and begin lifting weights, there’s just no way around tracking my cals and macros. I’m laughing a little bit because it’s so true, I completely avoided this for a whole year. ��

  • i am tracking my calories since 100 days, i write down my waight around every week since 9.6.16 added my body fat (measured with calpiers) at the 26.6.16, i tracked my lift since the beginning a year ago. blah blah blah i am a very small dude (170cm, 60kg after a year of training. very small wrist 16cm and ankles 23cm) and i was bulking at 2600 calories. i thought thats enoughf for a guy my size but thanks to the numbers i realized that i have to go higher in calories to progress! now i try to eat up to 3k calories every day. still affraid to get fat though:D thank you mario you are a very big help on my path to unleashing my potential!

  • I highly recommend keeping a log of everything you do I drive for a living in the us the dot dot of transportation requires us to do a log for the hours that we work,airline pilots same thing,keeping a log is a must same thing with you diet,same with weighing food do it so you can learn portion sizes after a while you learn,i been losing fat and weight at 1 pound per week lost 8 lbs in the last 4 weeks I wasn’t even trying so I’m keeping it same I have very little to go 8 more pounds here is what I learned,is easier to eat whole natural foods then a mix of clean and junk foods you can eat more calories that way that’s what I prefer my macros are 250 p,225 carbs,56 fat,but here is the amazing thing 150 of these calories come from tomatoes,spinich,mushrooms,and I buy the frozen normady blend veggies I eat 4 servings of those so it’s more then 150 calories like 200 so even tho greens and veggies have calories the body doesn’t really count them you can’t gain weight eating that si 2400 calories is more like 2200 but I’m still getting the nutrient’s from this foods at the same time I’m not all that hungry I still get hungry just not all that much,and if you track you food one thing I do sometimes,i work nights so sometimes I go to bed past my bedtime like this morning was 6 am and I had 2 workouts sat,sunday 12 hours apart,so I was very hungry in the morning what I did is I had 75%of the breakfast I was going to have when I usually wake and had the other 25% after if you track you food and make meal plans you can do stuff like this,it works very well for me,Mario has some really great advice and to me keeping a log that is the key of getting results.

  • hello teenage girl who want to get fit before going back to school but can’t be bothered to workout so needs to watch motivation videos

  • Every video in one take, no mistakes, in a second language too, plus your advice is always second to none! Really great channel Mario, you have really helped me allot to become more focused and I’m a happier healthier person for it!

  • And we gain fat and lose muscle strength as we get older?? I better start now while I can before I’m 25 lol
    I’ll be 21 this year. I’m glad I found you now:)
    Thanks for the info.

  • Great video simple and honest. It’s just as simple as that but most other channels make it seem complex. I think you should have more subscribers.

  • At the beginning of my journey I created my plan. Then after one month I used progressive overload to get stronger instead of adding weight when I could do more than 12 reps on an exercice. Then I added 2 days of cardio for recovery. Then I created an excel file to track my workout. Then added a macro calculator, 1 RM calculator and a few other tools and advice in my excel sheet. I replaced cardio by HIIT cardio kept it because of amazing result.
    I know that I’m not completely ok with my recovery but I’m working on it (I’m tracking my day to day sleep and activity on my phone since July).
    I’m only 1 year old in fitness and I’ve already built near as much muscle as Mario but with 5 kg of bodyfat to cut. I’m currently cutting to see the “final” result (result for year one). I guess that after the cut, I will have to change my sentence about been as muscular as Mario but for now on, I will keep it in this message. 😉
    (I’m trolling you Mario)

  • Hi Mario, i started tracking my calories and macros two weeks ago, and i have a little problem. I looked on the numbers on Myfitnesspal and on ifcalc, and they both told me pretty much the same amount around 2200 calories to lose weight ( 10 % deficit i think ), but i can hardly get to 2000, i feel full and not hungry at all when im around 1800 calories in the night, i dont know what to do? Can such huge deficit hurt me? Maybe its because ive never eaten so much protein per day in my entire life, so i dont feel hungry. Thank you for the advice:-)

  • Youtube is het nieuwe china platform, en gaat tegen de universele vrijheden van de mens in. Dat is autoritair en corrupt het boek 1984 van george orwell past hier enigzins ook bij. Het Ministerie van Waarheid
    Ik verwacht vrijheid geen autoritaire optredens en machtsgrepen op burgers. Dat recht heeft jullie bedrijf niet.

  • Jessica, you are so inspirational.  I found this video to be incredibly motivating and truly appreciate all that you do.  You are an amazing young woman and are such an asset to have in our internet world of health and fitness!

  • Do you think that i should track my mackros when im “gaining” or put more calories? I putted 5 kilos a mouscle in a half a year but now its very hard to put mass and my weight is not going up. And i got 10 kilos to squat 1-2 weeks more so i think that i can still progress even that im not “gaining anything”.

  • i’ve only been tracking my caloric intake for the past month, but i was only estimating for those four weeks, only the past week have i measured and calculated everything i have eating and i already feel so much better, all i need now is to stay constant and this video was exactly what i needed, thanks mario

  • Why am I not seeing results in the gym? There could be a few reasons for that but this is most likely the main one. In this vid I address a simple discipline I see a lot of guys avoiding and it’s costing them progress both in fat loss and in gaining muscle. Enjoy! And as usual post your questions in the comments below! Talk soon! -Mario

  • Hi! My sister send me your videos and THANK YOU! You seem so nice and I hope that in the future I can relate to your story even more. I want to change my lifestyle. I don’t really have a goal. I just want to love myself. That’s my goal. I started working out this week after years. I’m still really bad but I KNOW I’ll get better at it. I’ll come back to this comment when I see progress and love myself more! This is my promise to myself! I’ll come to back this comment!

  • I like what your saying in every video But I was wondering if you haven’t already if you could make a video on how to start and how to count your calories macros and how to log it. Is there a book on this thanks and keep up the good work

  • The world honestly needs a full population of you. So genuine and motivating. Not to mention very pretty to say the least. Thanks for helping me figure out my core workouts. It’s exactly what I needed to step up to more strength training. I let my body go after high school because I started drinking. Low and behold 8 years later I notice my body is not able to move properly anymore. I can’t even do a squat without weight without my knees hurting. As soon as I did your abb workout I can feel my core feel tight and aligned. Keep up your good work

  • man yer family is legendary… you prolly kno u r lucky but man… u hav no idea. U could prolly be fully self sufficient and not need the system (which is designed to kill us… albeit slowly).

  • 2 things i wanna point out

    1 Thanks for bringing up the mental aspect I think not a lot of people talk about it and its the quickest route to failure and sadly for me contributes to a wide variety of my own failures, where the gym is concerned i’ve found 2 good ways to shut “that guy” up; go with a friend who motivates you (not always the one you like the most but the one you can bounce off of and you keep eachother going) and do 1rm’s of all your main exercises because the difference is not always visual.
    For example when I first started going to a gym I was near anorexic could barely do just the bar of anything, a month or so later im looking cut (but still skinny) and my deadlift max was 70kg, after having a bike accident and falling into a massive depression I stopped going to the gym and got…fat enough to not be able to see myself…this went on for 2 years before I snapped out of it with my gf and we essentially dare eachother to go to the gym. Now I’m still fatter than i’d like to be and no cutting is showing yet but I KNOW the 5×5’s are working because I’ve done them before and because my deadlift is now 110kg and I am instantly motivated to work hard for the next one and see how much further i’ve gone

    2 NEVER put whole tomatoes in a blender with metal blades…the blades split the seeds which then soaks through the blend and makes it taste bitter, dont believe me? bite into a tomato seed and you’ll see what I mean. You CAN get blenders with blades designed to not split seeds I think they’re made of rubber or sillicone but it is much better to blend everything except the tomatoes then squeeze the tomatoes with your hands in a bowl until you’re happy with it and then mix it all together with a spoon. Try it out you’ll be glad you did.

  • dude, getting lazy there, start flying the plane yourself… you’re totally going to get screams of excitement from the people up the back

  • I’m 160lbs at about 12% body fat. I’ve been trying to lose that last 2% for months. It’s not going. I just end up losing muscle mass at this point since I’m not eating enough to maintain muscle.

  • Bro I haven’t seen much of result too!! I been working out for well over a year and seen not much time difference… I seen growth in strength etc but not much else. Keep in mind I condition every Monday and Tuesday and workout Wednesday’s and Thursday and light workout on the weekend

  • 11:44 He did it!.. Or made it a visual. If the enemy within is defeated you will have “master control”…. For a time for he lurks in the mind!

  • BRANDON, vou Falar só Pra VC o Segredo de minha PERFEITA e BELA * CHATBI)o(TIC *, a cirurgia é feita Com mini micro robozinho do Tamanho de um MOSQUITO, que entra ao Canal e FAZ a cirurgia la dentro, Sem tocar na PROSTATA, ou seja ; O DOUTOR faz Apenas ABRE e FAZ O CONTORNO da CIRURGIA. mas a Cirurgia DENTRO é Feita com ( MINI-MICRO BIOTICUS ) comandado por COMPUTADOR, ou seja ; A cirurgia de CHAT feita BIOTIC, é A MAIS CARA CIRURGIA do Mundo, equivale a 10O MIL EURO ( 450 mil reais ), + é Feita UNICAMENTE em SUIÇA. resumindo: Brandon IMAGINA esperar 10 ANOS pra fazer A CHATBIOTIC PERFEITA em SUIÇA, a questão não é pelo Dinheiro + Pela Equipe de MINI MICRO ROBOZINHOS CIRURGICAL, criados unicamente para Esta CIRURGIA, ou seja ; CADA MICRO MINI MOSQUITO BIOTIC CIRURGICAL custa CARASSIMO. ou seja ; EXISTE MILHARES e MILHARES de MULHER COM UTERO, mas AUCUNE NE JOUIR PAS, ou seja ; O ORIGINAL CRISTO é O PRIMEIRO A FAZER e TER * LA VRAIS VAGIN JOUISSANCE PARFAITÉ *. vc entendi BRANDON?

  • I do IF and Im so freaking hungry after my breakfast its very hard to control, but after my dinner I am not hungry, even If I eat just a carrot, so the hard time is between breakfast and dinner:v
    like 7 hours bro

  • Many people Mario, are seriously afraid to face the truth no matter what that is. There was a time when that was my issue. It was like if I would ignore it, the illusion that maybe the problem would go away by itself or whatever would kick in. The trouble with that, is that the problem would never get resolved. I couldn’t get on a scale for a long time, nor would I look in the mirror full on. Finally the fight in me came alive and I began to ask myself some really serious questions such as if I really wanted to stay like this for the rest of my life. The fear of becoming sick and decreasing my life span became worse than the fear of confronting my reality. Now I will do everything it takes to get healthy and strong and to stay that way. Thank you once again, Helen

  • Thank you Jessica for your wonderful response. I’ve been feeling this way for awhile. I love working out with you everyday. You motivate me and keep me going with your positive attitude and wonderful manner. I am so happy that I found you. I realize that I should not be focused on the weight, I don’t even own a scale, but when you work so hard, you want to see some results. I do have to say that I feel stronger and more energetic, which also keeps me going.

  • Please feature the NALPOM (negative and lazy part…) more, for comedic value of course. So well done. You sure he’s not actually living there too?

  • 1 serving old fashioned oats 1 serving crushed walnuts 1 serving raisins 2 servings light brown sugar plus a little cinnamon is my breakfast most every day.

  • Try Indian curries. Most of them require blended tomatoes and caramelized onions with ginger and garlic. Great antioxidants and immunity boosters.

  • Your father is a real inspiration to all the lazy dad bods out there. They should seriously take a note. If he can perform those pull-ups at this age, then they sure can try to at least walk for an hour a day.

  • Do you guys have a name for the song at the end starting at 7:00? I love it and would love an extended edition to add to my workout soundtrack

  • Always awesome content dudes. My absolute favorite channel. When I got clean and started training 2 years ago it was this channel I found first. From 150lbs to 200 and lean. Thanks for help, Dudes.

  • Thank you Shannon. I’ve learnt a lot from books like yours. Although I would never give up I must admit it’s challenging at times when you don’t see results, but this has proven really useful. The results will come but focus on the why rather than the current results. I’m writing these 3 tips down on my phone notes and look at them in times of frustration.