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Tracking your food and calorie intake can be important. Research shows that people who log calories lose more weight and are likelier to keep the weight off in the long run (1, 2).These days. Like it or not, being consistent is essential if you want to make any significant change in your life. It’s also a must have skill if you’re looking to kick some serious ass and become world-class. That’s why I was happy to tackle this subject to help Kat, who wrote in because she’s struggling with her ability to stay on track.

There are my 7 easy ways to track your fitness progress however for a quick recap, here they are again: 1. Take photos throughout your fitness journey. 2. Track the change in body measurements. 3. Track body fat percentage changes.

4. Use MyFitnessPal to track what you are eating and how much you are eating. 5. Use FatSecret to track how foods. Knowing the right thing to do is easy. We’ve all seen the millions of articles on ‘how to lose weight.’ But most folks can’t stay consistent long enough to see results.

Even so, it’s possible for you to stay consistent if you follow the tips below. Here you go – 9 ways to stay consistent with diet and exercise. 1. Want to know one of the best habits you can adopt to get fit quicker?

Stop making excuses not to work out. Even if you don’t have access to a gym, have no workout equipment available, or have less than 15 minutes to work out—you can still get a good workout if you set your mind to it.. You’ll be amazed at how quickly you start getting in shape once you become consistent.

The watch-turned-fitness tracker monitors a host of health-related metrics, including distance, intensity, and total body movement. The gadget promises to let you set calorie-burn goals, and track your activity levels and standing time—important given how sedentary jobs can adversely affect your health. With its “workout” feature, you can. Fitness trackers can help you in other ways, too. For instance, you can use them to: Understand Your Overall Health.

Using a fitness tracker can help you figure out if you’re getting enough steps every day to be healthy. You can use it to see if you’re getting enough sleep or to measure your resting heart rate. Measure Progress Toward Goals.

10 Motivational Tips to Keep You Healthy. Experts explain how small steps can help you stay on track to meet your diet and exercise goals. You cannot get a costly fitness tracker and only use it occasionally. Today, hi-tech fitness trackers feel more like owning a luxury rather than a necessity.

2. Battery run-time can be disappointing. One more device to be charged daily! The battery run-time of fitness trackers can be a critical issue, as most of them do not last long. En español | Fitness trackers come in various shapes, sizes and materials.

And they’re made for nearly everybody, whether you’re a serial triathlete or a fit wheelchair user. Most fitness trackers cost between $50 and $250. More expensive models usually include built-in optical heart rate monitors and GPS.

List of related literature:

Step 3: Take your personalized macros from the keto calculator and set them up in your food tracker of choice.

“Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes” by Suzanne Ryan
from Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
by Suzanne Ryan
Victory Belt Publishing, 2017

I’ve included an easy Food Tracker on page 154 you can use.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

to use and record steps with a pedometer, how to measure and record perThe school-based healthy lifestyle initiative consists of a multitiered program sonal body mass indexes (BMIs), and how to keep food and activity logs.

“Case-Smith's Occupational Therapy for Children and Adolescents E-Book” by Jane Clifford O'Brien, Heather Kuhaneck
from Case-Smith’s Occupational Therapy for Children and Adolescents E-Book
by Jane Clifford O’Brien, Heather Kuhaneck
Elsevier Health Sciences, 2019

For people not interested in calculating their target heart rate zones, or who are easily overwhelmed by fitness technology, a pedometer may be the best tech gadget for them.

“Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy” by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
from Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy
by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
Human Kinetics, 2020

If your total calorie target is higher or lower, or if you’re a Fat-Fueled Athlete or a Therapeutic Keto Eater and therefore have a slightly different balance of macros, then visit balancedbites.com/ketoquickstart for a wide variety of other tracker templates.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

You may think that any ordinary notepad or phone app could work, but I designed this tracker based on my experience with hundreds of clients, removing the waste that you may seein other food trackers and including everything you need to fully adopt the mindset, lose weight and keep it off.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

With a few clicks on your computer or handheld mobile device, you can calculate your BMI, assess your food choices, add to your grocery list, even tie in to online weight-control counseling.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

For example, when you start to practice step 1, you will keep a daily food journal and calculate daily Diet Quality Scores as you seek to improve your diet quality.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Daily self-monitoring of body weight, step count, fruit/ vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

For example, fitness trackers can automatically record how often a person exercises and nutrition apps can be used to record dietary intake.

“Psychology: An Introduction for Health Professionals E-Book” by Patricia Barkway, Deb O'Kane
from Psychology: An Introduction for Health Professionals E-Book
by Patricia Barkway, Deb O’Kane
Elsevier Health Sciences, 2019

Alexia Lewis RD

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

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  • A vagina birth can be made much less stressful on mum and baby by Aniball, Epi-no Delphine Plus and fingertip ‘Opening Doors For Baby to 10cm’ before the start of the birth, avoiding incontinence problems, by stretching the fibrous coat of pelvic floor muscles before the start of the birth, painlessly over 6 occasions. All three transform the rigid ‘pelvic floor’ muscles into stretchy pelvic floor muscles, which on the first occasion the uterus pushes baby into the magical opening in mum’s lower tummy, stretch around baby’s head, becoming a ‘trapdoor’ allowing baby’s head and then body, out of mum’s tummy, before springing back to function as a floor to the tummy again. With time the fibrous coat toughens up again to afford the tummy a strong pelvic floor. Preparing for birth is worth doing. Please see my YouTube videos ‘Birth explained for children/ for 16+/Sheehan’s. Pelvic floor exercises after birth will help incontinence.

  • For my exercise I walk the same route every day about 4 miles. Fitbit charge 4 says is consistently 8500 steps. iPhone app says 11000 steps!! Both on gps.

  • I’m studying relieving bladder control problems at home and found a great resource at Nilah control plan (google it if you’re interested)

  • Wooow… so they’re saying it is to motivate and encourage healthy lifestyles.. but then people will go and eat what they burnt thinking that they are on track with their calories for the day… disgusting

  • Thanks for the review but I’m disappointed that this seems like a sponsored ad and not a real review. 
    Because someone like you who’s a real strength athlete has a lot of useful insight into how WooP really works for a lifter. 

    I’ve only used mine for a week now but I’m extremely disappointed in its ability to measure weight training activity accurately. I’d imagine that’s why they had you doing a mostly cardio workout. 

    I knew before that optical wrist sensors do not work well with weight training because blood flow is going to the muscles you are working and not evenly distributed I assume, and that’s why the sensor doesn’t pick up accurate heart rate elevation, so I paired a heart rate chest strap with my Apple Watch and that works awesome. 
    In An interview with the CEO he said that due to their special algorithms the sensor is accurate for weight training but that is just BS. Comparing the wrist worn Whoop sensor to my chest strap, whoop is off by at least 20 beats and never elevates past a certain point while weight training.

    That makes a HUGE difference to day strain, if I’m maxing out my lifts with 150+ bpm and the Whoop strap only elevates just above 110bpm. I’ve ordered the arm band accessory and hope it’s better but so far it’s a big let down.

    Seems to be a lot more accurate for cardio work but for weights it is pretty useless.

    I’d love to hear your honest opinion about your thoughts on this and your experience with this issue.

    Thanks. ��

  • Doc. my question; could keeping in the urine for long hours cause kidney failure? eg a person travelling a long distance and there is no rest room to stop by.

  • I’m 13 years old and have bladder problems it all started last week I’m as ova at my grandma house and I felt like I had to pee so I tried walking to the bathroom but I couldn’t hold it in like I use to and so I peed on myself then this week Thursday I was walking up the stairs and I felt I had to pee I tried making my way up faster but I still couldn’t hold it and I pee on my self and I felt like I still had to be like full urine then today I peed in my bed and I haven’t done that wen I was like 8 or 7 and now I wonder wen school start back I might pee on myself and that’ll be embarrassing and I’ll get talked bout I rlly want this fixed

  • People who rely on fitness trackers to measure the distance they have covered may be in for a nasty surprise. A recent study warned that many of these gadgets failed to do their job of accurately keeping track of how far the user had run.

  • What about the O SHOT. I have heard it is better than all other treatments but because it can also help sexually that Doctors do not want to talk about it.

  • There are several components to ways to treat bladder control issues. One plan I discovered that successfully combines these is the Nilah control plan (check it out on google) definately the most helpful resource that I’ve seen. look at the super information.

  • I’ve had 5 children and have leakage, my aunt had a bladder mesh surgery, after having historectomy and it didn’t help her at all. So I’m scared to have a surgery ����

  • There are many factors in ways to treat incontinence. One resource I found that successfully combines these is the Nilah control plan (check it out on google) without a doubt the most incredible resource i’ve seen. look at the interesting info.

  • Easy Solution Eat less refined sugar and Drink more water The more water you drink the longer you can go between the need to pee. The less sugar you take in the stronger your ability to hold it until you can get to the restroom. Less fat= less pressure. Stronger (so exercise) abs and induce orgasm with out penetration = more self control……. He is partially correct, avoid surgery

  • There are several components to treating incontinence at home. One place I found that succeeds in merging these is the Nilah control plan (check it out on google) it’s the no.1 blueprint that I have ever heard of. Check out all the interesting information.

  • HOW I GOT CURED FROM HERPES VIRUS I was diagnosed of, thanks to @Dr_sirdoma1 HERPES virus and i have tried all I can to get cured but all to no avail,,until I saw a post in a health forum about a herbalist man who prepare herbal medications to cure all kind of diseases including HERPES virus,at first I doubted if it was real but decided to give it a try,when I contacted this herbalist via his email and he prepared a HERPES herbal cure ups delivery company service, when I received this herbal medicine, he gave me step by direction on how to apply it,after applying the way I was instructed,I was totally cured of this deadly disease called HERPES, all thanks to @Dr_sirdoma1 Instagram Page this great herbal doctor via @Dr_sirdoma1 HE CAN ALSO CURE SICKNESS LIKE +2347010313315
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  • Funny how this can bring you down & in an effort to feel better we often reach for/ rely on every single item listed on the bladder diet. Caffeine. No. Acidic juice? Uh uh. Alcohol? Bitch please! Get your bland food & small cup of plain water…& go sit down & do some more kegels until you have to go pee. (Or until you just pee) Either way… not cool. Lol.

  • I’m 23 years old and after I had my baby I felt this symptoms. I can’t work out when my blander runs. I had sex after I gave birth I didn’t waited 41 days that most people do, so I have always wonder if it’s that.

  • I lost my control after having a bladder sling. Its a shame that 3rd world countries have plugs and stuff but apparently we don’t have that here. I wish my bladder was paralyzed, so i could straight cath instead. I probably have the strongest kegal muscles cuz they are clenched all the time. It doesn’t help.

  • I am above 65 yrs.old.I am having a mild urine incontinence for the past so many years but it can be managed. It would be better to show the exercises to control this problem. Tqu.

  • Happy new year man ur nutrition gym guide vids are off the chain �� have you done anything on the EMS(abs stimulator ) workouts? Idk if they’re beneficial in the long run & I can’t find any studies on it

  • I’m very young and have this It gets worse I always wet my self whenever I stand up or Walk I can’t move properly because it always leak out of me

  • This insane “quality of life” graph made me want to puke. Uh, no. Those of us who have this issue understand that this is a PHYSICAL problem, not a phych problem. Good grief. These days the medical profession is embarrassing in their “superior assessments.”

  • tip #6: always clean up after yourself. put those dumbbells where you got them from (don’t just chuck them on an empty rack), wipe your benches, equipments, and your ellipticals.

  • I am 70. I have urgency and frequency since I am 40. So many doctors, Meds Just give you dry mouth. Nothing really works. Slings I am afraid of.

  • Probably under diagnosed due to unreporting, because as females many of us can tell you that we tend to get told, ‘Oh, it’s something you can expect because… of your age, child birth, etc etc. One gets brushed off often even by female doctors.

  • Even your own body burns calories differently doing the same exercise as the day prior.
    Stress levels could change it.
    A slight infection.
    Quality of Sleep.

    Even the most accurate would still be off.

    What’s important is CONSISTENCY of results.
    That way you can work out the TRENDS, over short term, mid term and long term.

  • I stop trusting this man when he starts stammering. Pay attention: he does this when he starts talking about surgery, especially with slings. I think he feels compelled to talk about it, but he doesn’t really believe in it.

  • Hormone therapy! Didn’t see this listed, and honestly, balanced estrogen/progesterone (bioidentical) completely cured my incontinence immediately. I don’t see hormone treatment listed. maybe that’s why it’s such an ‘intractable’ problem, is that the correct treatment isn’t being utilized? We live in the dark ages of treatment for women.

  • Man i would love to workout with friends. I play basketball so most workouts i do normal people looking to just be fit dont do. Most of my friends are at other gyms and the ones at my gym dont play Ball so i dont fet to workout with them. Also i live in germany for the ones wondering bcuz in america its easy to find ballers to workout with

  • One day I was running and used Nike + app to measure my distance and it measured 5.7km. Next day I ran same distance and used another app and it measured 4.5km. actually the distance was exactly 5km.

  • I actually needed 2 months to find the diet that works for me. Feels great to see such great results from training for the first time ever.

  • Reasons why I can’t go to the gym
    1. I’m under 18 and can’t enter
    2. Idk how to drive nor do I have a car
    3. I have to take care of my siblings bc I live with 9 people in my family
    4. I’m broke

  • I never knew there is something call bladder leakage and this is a problem as I never thought or knew something like this exist. In India because women don’t know or not exposed to such things as bladder leakage maybe that’s why. Now I too feel I m too suffering from this problem. I was going through the kegel exercises then in the video they used a term call “bladder leakage” and that’s how I m here. Thank you Doc for the information.������

  • I know there’s a solution. A tool whose name is a pessary tool. This tool is a choice for gynecology, after examination, and find the correct size and model; there’s a lot
    for different kinds of help, and you can use pessary before making a surgery than is more dangerous. or investigate about robotic surgery for vaginal reconstruction. Exercise and Kegel practice are fine, too. Good luck

  • I was 29 years of age with my first baby. That’s the one got started with my active bladder. Ive been seen the doctors many times. They told me stop drinking coffee, soda and practice like kegel. Not really helping at all. Im 61 years old now and getting worst.

  • I have never had a baby. Never drink Alcohol o r smoke or drink caffeine.. I am always looking for restroom.I found. Azo Bladder Control pills let me sleep.. They give me a life.. im 58.

  • I had surgery but in those days they didnt tell you what they did.. how can I find out what I need or what has been done. This is all new to me

  • I was the kid that laughed and wet my pants! At age 48 I could not go for a walk without wetting my pants. I went to the doctor and first tried giving up coffee and DIET COKE which I drank way too much. I tried bio feedback and kegels with no success. I was looking into surgery when I was referred to a UROGYNECOLOGIST. He offered many options to try before thinking about surgery. I tried something that looked like a diaphram and new exercises with no luck. FINALLY I tried collagen injections into my sphincter muscle. CHANGED MY LIFE!!!!!!
    It is quite painful but so worth it. PLEASE SEE A UROGYNECOLOGIST! They are so knowledgeable about this subject!!!!!!

  • I am 70 years old and have never given birth. I awaken from sleep with urgency. i have learned the immediate bathroom sprint or to suffer the consequences. I would like to learn to do kegel exercises. Where would a woman find a therapist to help?

  • I was leaking urine every time I cough or run an even laugh. I just changed my underwear. Well finally I had a hard bowel movement and was pushing hard, an then I felt a burn an felt like my vagina was ripping, so I took my hand and I touched whare it was hurting, I was so scared of what I felt. It was like a big bulge coming out of my vagina. I immediately stopped pushing. So I thought my bladder had fallen. I was so embarrassed to tell my husband. I called a doctor an it would 2 or 3 weeks before my appointment and I was able to push it back up. An no the Dr said it wasn’t bad.

  • how amazing madida herbal center medicine is, it cured me of my Osteoporosis disease. He is the best and i contacted him on +2348071333118 when i needed help.

  • Only thing i can think of 2 cut down on incontinent episodes is “timed voiding”. Go 2 the restroom b4 u actually have 2 go 2 the restroom…say, like an every 2 or 2 & a half hour schedule. Don’t let it sneak up on u!

  • the first 2..NOT FOR ME
    1. i dont like waking up early
    and im always running out late for work
    2. a friend=gossip������
    but i eat super clean..like super super….no cheat days, no bread, no pasta,,no junk
    ok ok i coke zero ��

  • I have noticed that exercising on the hip adduction machine (on it you have to push your knees together) at gym works amazingly on strengthening my pelvic floor, thus stopping the occasional urine leaks due to stress incontinence. I hope this piece of information might benefit somebody.

  • so interesting i have terrible urgency, can you recommend a dr in new who does the procedure id like one of every procedure to cure this, its very isolating thank you

  • I am having this problem after 10 months of my delivery, i used to do physiotherapy also for 4 months, but still i am leaking. Can you help me what should i do?

  • The simple fact is everyone is going to sign up to the gym, and they most will quit in the first month not because of time restriction because the general public is lazy and incredibly poorly disciplined

  • Fitbit cheats! I threw away mine and bought a cheaper one. If you walk around walmart and dont move that hand with the tracker.,…it will not register…so make sure u move that. Fitbit is crazy coz it will count even when ur in your moving car hahaha. My tracker is cheap and it never works if I try to cheat like moving my hand up and down while sitting.

  • I’m 59 and I’ve had 5 vaginal/rectal repairs with a bladder repair. This started around early 30’s. I’ve had constant infections, and have had to go on daily antibiotics, since 7-10 day antibiotics don’t stop it even growing a culture to make sure I’m on the correct ones. I have a overactive bladder, frequency, lock and key, and accidents. I almost feel like maybe it’s time for a catheter! I have had Urologists for years with no help.

  • To the one reading this, you are precious and valuable even if you don’t feel so. Jesus loves you. He paid a price on the cross for our sins. He rose on the third day. He did this out of his inconceivable love for us. He can revive your situation no matter how messed up it is. Don’t end your life at any point. There is hope in Jesus. You just have to humble yourself and call out to him “wholeheartedly” and “sincerely” and he will answer you. He set me free from porn and masturbation in 2018 which I struggled with for almost 10 years. I was close to death three times and he saved me. He changed my lustful heart. He can transform your life. You just have to repent of your sins and ask Jesus to come into your heart. He will give you the peace which surpasses all understanding. You will be able to remain peaceful in the midst of trials and tribulations. Fear won’t grip you anymore because you will receive the assurance of eternal life when you accept Christ into your heart. Only Jesus can give us eternal life since he only paid the debt in full by shedding his sinless blood for our sins. Our good works cannot lead us to heaven because those are like a bribe to the judge of the universe. This is a serious thing because we never know when our final moments are. I am writing all this because I really care for you. Even though I don’t know you, I know that your soul is extremely precious to God. Please think about this. May God bless you ❤️ God is supreme over all:)

  • Can anyone please help me please? Do this look like a good workout plan for gaining fat and muscle? Btw i am 173 and 56kg/123 lbs

    Squat 53kg, 7 reps
    Benchpress 42kg, 5 reps
    (I dont know what this exercise is called) i have 27 kg barbell at my hips and push it up to my shoulders, 5 reps
    Sideways situps 10kg plate in my hands, 30 reps
    Barbellcurls on machine 38kg, 5 reps
    Seated leg extensions 41kg, 5 reps
    Landmine press 25kg on knees, 5 reps
    Dumbell press 4kg, 10 reps
    Barbell hip thrust 30kg, 10 reps
    Pull-ups (with a lose bar, the bar gangs from a rope which makes it harder to do), 5 reps
    Jumping squats, 10 reps (i do because i play fotball and run 200 and 400m
    Barbell row 30kg, 5 reps
    I do all of this 3 sets
    I do this workout 2-3 times a week

    I dont think i eat enough, i am allergic to nuts and i dont really like fish which is a big source of protein and calories, i also drink protein drink after training. Any tips?

  • In well trained athletes they can have parasympathetic saturation, HR is very low and HRV is also low when laying down. It appears that the more athletic you are the more you should be monitoring sitting or standing.
    “With parasympathetic saturation, HR is very low and HRV is also low. If the receptors weren’t saturated with Ach, then HR would be able to speed up a little with inspiration. However, when saturated, this normal arrhythmia in response to respiration is reduced and HR is less variable despite being very low.”

  • This comment thread is funny as hell! We all hate doctors which has been established. One lady in the comments even wanted to damage the nuts of her male doctor and punch his jaw loose. Lol. Then we have people who can’t figure out how to type, probably because they’re drunk as an Irishman, because they’re so stressed out about uncontrolled piss. They’re like “screw it, if I’m gonna piss my pants I’m gonna be drunk so I don’t care.” Then, we have another person screaming that you don’t have to LIKE your doctor “as long as they know their shit.” She was also probably shitfaced and furious over her loose piss muscles. Lol. Either that or going through menopause and ready to kill people. Too much! Thank goodness I peed before reading these comments! ��

  • A tip I have for everyone. If your loosing or gaini g weight. Weigh or take a pic of yourself every week. If you do it daily you will see no difference and will lose motivation.

  • The first tip was good, the second was bad. Don’t wait for a friend to workout with you, just do it yourself! Hold yourself accountable.
    I workout first thing in the morning and not only does it get it out of the way, it prevents me from feeling sick. I usually only have a 1/4th scoop of whey protein + water a half hour before.

  • I’ve been waking up at 4am to go to the gym, its improved my life significantly, u feel better through the day and are buzzing, doing this with intermittent fasting 5 days a week, and watchin calories(not cutting but making sure I get the right amount, healthy food only) alternating between strength training and mass training has improved lots of aspects of my life. Here’s a tip dont just strengthen your body strengthen your mind, learn, read, listen to something interesting but insightful while working out get your mind thinking about something besides the weight (itll help)

  • i am 69 yo, have this problem almost about 10 years, worst now getting old, have 3 babies, whose weight were all 7lbs to 10lb. they are big babies. despite my incontinence it rarely happen during my public activities except exercises walking, laughing hardly, coughing during cold…etc.but I don’t wake up during night, can retain during hours if sitting or not doing physical exercises,. i know there is some succesful small surgery. but i am afraid of the side effects that exist in some operation, in general i am afraid to be operated. what skind of natural solution? is the surgery safe?

  • Personally my biggest change needed was pushing myself harder in the gym. I realized I was growing “comfy” in the gym with my usual workouts. I wasn’t pushing myself as hard as I could and definitely think that’s a huge factor on my previous stumps

  • Hi, thank you for being an inspiration.
    I’m now making my own fitness videos. You inspired me to make my own YouTube channel!

    More power. Kudos!

  • I actually found out about the diet program “sowo hope site” thru a Google search. In just a very very few days I shed an amazing 15 plus pounds. It is best to give it try and I promise you’ll be overwhelmed at the great results you’ll see in a matter of a number of days. You’ll love this.

  • Hey PictureFit! Great Video! Suggestion for next video, can you do the benefits of working out twice a day as in weight lifting in the morning and then weight lifting in the afternoon that same day? Are there any extra benefits or is it just a waste of time? Love to hear you on it! Thanks!

  • All these tips are very helpful. I would also suggest that you try to get in some daily cardio. It seems like a lot but running for just one mile everyday has at least for me help keep that “fitness” mentality and stops me from forgetting the gym. Also I think that making a resolution at a time that isn’t exactly new years can help you stay on track because you aren’t just doing because everyone else is doing it. These are just suggestions for people who wanted more tips. ��

  • Thanks for the awesome videos! I’m some what new to your channel but could you do a video on how to start meal prepping? For example: what foods to target, maybe samples for the week, or what to avoid to work on your nutrition. If you have a similar video, could you point me to it? THANKS!

  • I urinate every 20 minutes sometimes more often. I wake up every night 4-5 times to urinate. When I sneeze or cough a heavy flow of urine comes through a thick pad and my cloths. It has gotten worse.. I am 48 and had two csections. I am 30 lbs over weight and my ankles are resting fluid. Any advice as to the issue?

  • Awesome information man, ready to apply immediately and hoping for the best results. Subscribed. Also what would you recommend to do in the situation of really craving bad/junk food? like happens to me often and messes my whole progress up.

  • Good tips but i’d like to add to your get a friend tip, make sure that person is dependable and responsible. I think we all know that 1 friend that say they are on the way but don’t show up till hours later.

  • I set up a pretty complete gym set up in my house so no trips, driving, aggrivation waiting for weights, etcand not a very big house at that!  
    Play tennis, volleyball, rings in the park… Also, I like to workout around 3pm. Just can’t get it going that early….

  • I like the go to the gym at noon bc everyone is usually gone for lunch. If it’s early and in the new year, everyone and their moms are on the elliptical

  • My aunt drinks a shot of 100% cranberry juice every night before bed. She said it cleanses your bladder and breaks down kidney stones.

  • If men have more type 2 muscle fibers then women then does that mean they should do more lower rep sets like 5-6 instead of the classic 8-12 “hypertrophy range”

  • This video was very helpful! I walk a lot for work like 4 and a half hours of straight walking. But at the end of the day it always says I’ve burned 1000+ calories which seems inaccurate to me. Because if that was the case I think I would have lost a lot more weight than I am. As I am also eating clean. Sometimes my Apple Watch tracks my walking automatically because some time I I just look at my Apple Watch and it says that I’ve exercised for 80 minutes. Which in my opinion I wouldn’t count that as exercise, maybe I should? I guess I should get one of those scales that measures body fat hopefully that would make it more accurate.

  • I never understood how people can pull off workouts before 9am. I can barely function in class at that time let alone lift anything substantial.

  • My Apple Watch Series 3 does not keep accurate steps…It WAY over counts by like 2,000 3,000 steps per DAY!! I am super bummed out by it. I did the recalibration and it didn’t help. Customer Service at Apple said to unpair and then re-pair the watch to my phone. BUT, that erases everything and I was afraid to do that. Will the unpair and re-pair actually help? Thank you!! I have only had it 2 weeks and am considering returning it Sad! I don’t want to return it.:(

  • dear TODAY,
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  • Thx, good points!
    Just FYI, there are apps that pretty decent now in terms of using the apple watch to measure your sleep, REM and deep sleep cycles, HRV and therefore recovery

    I think its called sleep watch or something like that, might be something for you:)

    Keep it up!

  • @Sean Nalewanyj: Your channel and that of Victor Costa (vicsnatural) are the real deal. No fancy music, animation, bla bla bulls*** Just straight forward information. I hope it’s fine with you that I mentioned another channel of youtube as well. Keep it up. Thanks! Greets from Germany

  • I have the fit bit and strapped it on in the morning in my way to work. I did no walking for an hour. The fit bit said I walked 500 steps.

  • Woaahh don’t blame google fit blame the hardware on your android phone. And I guess 20 calories for 500 steps is the best estimate for calories burned so I’ll keep that in mind.

  • My Sister wears incontinence pant’s. She says that they come in lots of different styles and are cheaper than using pads. She tried this with a bell pessary and that worked great while she learnt to do kegels. Now she’s learnt to do them shes fine. Was shocked to find this out over sunday dinner, but then my wife said she had a similar problem until trying pilates.

  • All thanks to kelvinhack7 on IG for this grate work. My IPhone watch was Recover in less then 5hours
    You can chat him up +1 (702) 886-7124
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  • All thanks to kelvinhack7 on IG for this grate work. My IPhone watch was Recover in less then 5hours
    You can chat him up +1 (702) 886-7124
    Thank you kelvin

  • My gear S3 watch said I walked 2 times as far as I really did according to Google maps.
    My phone also recorded a 6.7 mile walk in a reality 4.2 mile walk. Not even close

  • Thanks so much to Dr Kalvin for the great help he render me, some months ago I was having herpes and I was searching for a cure. I have been to many hospital so no cure was found,i have been suffering hardship from Herpes, and now we cannot proceed to have any other child again because of of my disease. I have gone to several places to seek for help yet nobody could help on till i meet a friend who directed me to a man call Dr Kalvin so I contacted him for my helps so he told me all the things I need to do and also give me instructions to take, which I followed properly. after two days he send me his herbal medicine I was cured Permanently with his herbal medicine you can contact Dr on email::[email protected] gmail.com

  • for me accuracy doesnt really matter….i am at around 3.5K steps daily right now which i know is definitely an inactive lifestyle…..i aim to take it to atleast 8-9K…who cares if the accuracy is off by 500 steps? the goal is to improve your health.

  • I use a Wheelchair, and Exercise when I can. I don’t worry about Calories burn, or anything like that. I just Exercise, because I know that I am doing my Body good.

  • There is a specific part of the wrist you are supposed to wear the watch on otherwise there is a warning that it may not be accurate

  • Another awesome informative video, I love doing #4, feels nice and relaxing, just tried it out. No turtle neck or giraffe neck here so far, ha ha. Stay strong and safe coach!

  • I’ve been studying treating bladder control issues naturally and found an awesome resource at Nilah control plan (check it out on google)

  • Guys, let me tell you why they were so off. Fitbit calculates your heart rate burn as well as your energy burned from exercise. So if the Fitbit calculates you burned 45 calories it’s probably because you burned 20 calories from exercise and 20 calories from just living and breathing. Now there is gonna be a little bit inaccuracy, but just subtract 100-200 from your total calorie burn.

  • The difference in calorie burn: Could it be because the fitness trackers assumed he was walking on the streets and not being aided by the backward motion of the treadmill? And what do we know about the accuracy of that absurd face device in the first place?

  • It was great until update r370xxu0atc6 now it imgs.love/SGalaxyFit?2ワ locks up 1-2 times a day, requiring a restart. Other than that it works as expected. Battery life is 4 days, it takes about 2hr to charge. I use it for sleep tracking, heart rate & exercising.

  • They need to develop a product like the one the man was using on the treadmill. Just not that big. I like my Fitbit. It motivates me to do better each time. I’m not bothered by the fact that it’s not always 100%, I just have to make sure I do better every time. Then the true test will be the results. Eat healthy and work past your comfort level. Go beyond. My main use for the Fitbit is the heart rate tracker. This helps me a lot. I’ve noticed that when I don’t workout for about a week, my resting heart rate drops to a low 70s. But when I begin working out, my heart rate is much higher, which is what I want since it helps in burning more fat even when I’m not working out. I lost 35 lbs in 35 days while I’m on a low carb diet and working out. I was losing weight even when I wasn’t working out. You have to train your body to burn fat all the time. The point of this unnecessarily long comment is that as long as you are pushing harder every time, you will always continue to lose weight, regardless of your device’s inaccuracy. That is if you aren’t stuffing yourself all the time. At least you know that whatever your device reads you did much better than what its numbers are.

  • If you are more professional, and need to track overall health, a “smartwatch” could just be your thing. You want some best smart watches for men 2018? Just watch this video before you buy. https://youtu.be/dXNFP7ZvPOM

  • I wake up twice at night. Closer to waking up. Slight leakage, then my bladder is sore after emptying. Smells strong. I drink water and take ibuprofen for the bladder ache.

  • So that’s a good tip with the walking the dog, what about pushing a baby in a stroller? Would I have to push with 1 hand and swing the watch hand?

  • Wow! Great tips you have ��. Very true. Losing weight is a journey indeed! It is exhausting, tiresome but the results mean more than anything. Anyone wishing to lose weight, here are a few inspiration tips�� https://youtu.be/KHRR_xnznmQ

  • I’m 16 and been playing basketball everyday for a little over two years, I went from averaging 1 ppg to 1.5 the next season to 3 last season and now that I’ve started not only playing basketball but weight training I’m averaging 14.5

  • Trendy Step Counter Template for fitness, jogging, and walking apps. Find your niche on Google Play using these examples: Couching App, Weight Loss Tracker App, Walking and Running App, Sports Tracker Running App. https://play.google.com/store/apps/details?id=com.wMovUp_7652182

  • But if the inaccuracy is consistent… it’s still usable. Let’s say every day you walk 5000 steps but the tracker says 6000, well you know if you step more or less the next day you still have a base to compare from

  • The accuracy improves when you plug or change the advanced settings like height, weight, and your stride. You can’t just have the devices set to zero aka autopilot.

  • Treadmill is designed to give calories burned for human bodies at rest( no transnational motion). Fitness trackers are designed for moving bodies. During actual walking, energy is also required to translating body. So both are correct.

  • 100 percent accurate,,cmon,,,these things are a joke,,,,i have tried several from friends and all extremely overestimate calories,,i maintain at 2000 calories,,lose at 1500 and gain at 2500,,,these things all have me above 3000 calories,,the weight would be falling off me,,the public is soooooooooooo gullible

  • I have the problem when I take a multivitamin and fish oil / omega 3, when I omit the vitamin and omega 3 I have complete bladders control I’m 71 y/o

  • I have spent months investigating relieving bladder control problems quickly and discovered a fantastic resource at Nilah control plan (check it out on google)

  • I know your video is sponsored by whoop. But can you give me your honest opinion on the whoop band. I am a normal guy doing strength training twice a week, Olympic weightlifting once and some kind of crossfit once or maybe a wod as a finisher after my strength days. Otherwise I am working a normal 9-5 job and kind of active in the spare time with my wife. I have personal goals in my sport but no real I need to be fit for this or that event. Here comes my question. Is the whoop band really helpful for a normal Everyday Joe? I don’t know yet if it gives me a benefit. Thank you in advance. Cheers from Germany ����

  • I’ve watched a few reviews on the product. All very good with explanations and information. What’s annoying is your discount code isn’t working. I was hoping that the 2 i got sent from Whoop would, but they don’t either. Not a good next step to getting one when this and their customer service is very lax.
    Great video from you anyway.

  • Im pretty sure that food loses its nutritional value after it is cooked and sits in the fridge for days. Not only that its gross, dried out with mushy vegetables. Yuck.

  • He sets up a false standard right at the beginning, most consumers with common sense DON’T expect their fitness tracker to get 100% correct down to the step, much less accurately measure your calories burned. That’s why you need a lab full of equipment to get an accurate number. It’s not a super science, of course something on your WRIST won’t be perfect measuring how many steps you take with your FEET. And still, I didn’t thoroughly test it but I was surprised when casually walking and looking at my Charge 2 how accurate it was at measuring my steps. And these devices do say that they should be a certain distance from the wrist muscle, about 2 inches, so in hindsight OF COURSE this wasn’t a methodologically rigorous and valid study. Each device should be tested in the closest circumstances possible. Which is funny considering it is from a professional news organization.

  • I work out from 4 30 to 5 30 at my local gym and it’s not super packed until the time I leave. On days off and weekends I do the morning. Changing it up keeps your body guessing

  • great video! I have one question tho. My active calories are pretty accurate but my resting calories doesnt make any sense. When im at home laying around at some hours it shows 35% more resting calories than on other hours. How can i make it more accurate?

  • My partner and i figured out about the diet “sowo hope site” thru a Google search. In just a very couple of days I dropped an fantastic 12 plus pounds. It is the best weight loss plan I’ve actually seen and it sure works for me.

  • I’ve been doing pretty well as far as calorie intake and staying at a deficit, while still getting my exercise in, but I’ve been doing this with frozen burritos (390 cals each) and other things. If I do 2,000 cals per day, while still working out, I lose weight.

    The point of this comment is that these burritos have a lot of sodium. If I don’t compete, some water retention in the winter months isn’t so bad, right? High blood pressure associated with sodium is more for older folks, right?
    Are there other negatives of sodium that I’m not aware of?

  • Sean, how much time do you spend preparing meals throughout the week?  I’ve gone back & forth between cooking meals & bulk & planning them out & just not doing it at all.  It is always terribly time consuming for me to cook all the food & measure them out.  So it’d be helpful to know how long it takes someone whose had success with it to prepare their meals, including measuring out the macros.  Thanks, love your videos.