Fast Versus Slow Weight Reduction What’s Best


Why I Like To Lose Weight Slowly (Steady Fat Loss)

Video taken from the channel: OmarIsuf


Nancy Dell: Slow vs. fast weight loss; Carbs in morning or night

Video taken from the channel: WWLP-22News



Video taken from the channel: OmarIsuf


Do You Have a Slow or Fast Metabolism? Here’s How to Calculate Your Metabolic Score

Video taken from the channel: Rachael Ray Show

Fast weight loss can also make a person lose more muscle and body water than slower weight loss. “This indicates that slow weight loss can perhaps help you maintain more muscle mass. It’s important to preserve lean muscle mass as we age,” Kostro Miller notes. Fast Versus Slow Weight Loss: Which Is Better? | 05-11. You’ve likely heard that when it comes to weight loss, slow and steady is the way to go.

That’s because most responsible diet pros advocate for consistency over perfection or the idea that improving your eating and exercise over time is better than doing a complete. For the purpose of this article, losing more than 2 pounds per week is considered rapid. The general consensus is that slow and steady is better than rapid weight loss — but let’s examine the pros and cons of each. Tech Tip: The MyFitnessPal app lets you choose from 0.5–2 pounds of weight loss per week. Adjust this to fit your needs by going to your “Goals” setting.

Slow weight loss gives you more benefits than quick weight loss. In America, about 68 percent of people age 20 years and older are obese or overweight, according to the Centers for Disease Control and Prevention. The majority of these people want to lose weight or have considered losing weight.

Slow vs Fast metabolism. There are just too many factors when it comes to the speed of chemical exchange in our bodies. Just to name a few – Gender, age, weight, ratio of fat to muscle tissue, amounts of stress, etcetera. It seems logical that the higher calorie burn method would yield faster weight loss results. Which of these methods (slow versus fast) is truly better for overall fat burning and weight loss?

If you’re looking to lose weight then you’ve probably realized that there are many different forms of cardio, each presenting their own benefits. Carbs are an important nutrient source for you. Depending on their speed (yes, you read that right), they can also be good or bad for your weight loss. If you’ve settled on running as you attempt to shed your excess pounds, you must make a choice between slow, long runs and short, quick runs.

Fast running burns calories more rapidly than slow running, but that doesn’t mean fast running is necessarily your best bet for. As for which form of exercise (slow or fast) will help you lose weight faster, it’s important to know that to lose weight you must consume fewer calories than you burn no matter how much exercise you do. Even if you run a marathon every day, you will not lose any weight if you consume more calories than you burn. Slow Vs. Fast Tempo.

Despite having an almost five-fold greater time under tension for the slow group, they only experienced an 11% increase in quadriceps muscle size compared to a 39% increase in the faster tempo group.

List of related literature:

The longer the fast progresses the less rapid is the loss in weight.

“Human Life: Its Philosophy and Laws” by Herbert M. Shelton
from Human Life: Its Philosophy and Laws
by Herbert M. Shelton
Health Research, 1979

Slower weight loss is also fine as long as you are moving in the right direction.

“Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs” by Neal D. Barnard, Bryanna Clark Grogan
from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs
by Neal D. Barnard, Bryanna Clark Grogan
Rodale Books, 2008

The partial fast may be carried on for a long period of time and weight will be lost, though not as much as when on a total fast.

“The Fasting Prayer” by Franklin Hall
from The Fasting Prayer
by Franklin Hall
Martino Fine Books, 2016

Both of these are overwhelming advantages for weight loss.

“The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life” by Dr. James DiNicolantonio, Dr. Jason Fung
from The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life
by Dr. James DiNicolantonio, Dr. Jason Fung
Victory Belt Publishing, 2019

Technically slower than more intense fasts, it is safer and less stressful for those coming from a very rich dietary background.

“Healing with Whole Foods: Asian Traditions and Modern Nutrition” by Paul Pitchford
from Healing with Whole Foods: Asian Traditions and Modern Nutrition
by Paul Pitchford
North Atlantic Books, 2002

The fast may never be continued after one loses more than 40% of body-weight.

“Astro Remedies: a Vedic Approach” by Raj Kumar
from Astro Remedies: a Vedic Approach
by Raj Kumar
Sagar Publications,

After our body adapts, the fast is easier.

“Purpose and Power of Love and Marriage” by Myles Munroe
from Purpose and Power of Love and Marriage
by Myles Munroe
Destiny Image Publishers, 2005

To quote the study, “findings indicate both shortand long-term advantages to fast initial weight loss.

“The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days” by JJ Virgin
from The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
by JJ Virgin
Harlequin, 2012

It is also MUCH EASIER TO FAST while active.

“Glorified Fasting: The ABC of Fasting” by Franklin Hall
from Glorified Fasting: The ABC of Fasting
by Franklin Hall
Martino Fine Books, 2016

The first involves a profound weight loss over a fairly short period of time.

“Neurology and General Medicine” by Michael Jeffrey Aminoff
from Neurology and General Medicine
by Michael Jeffrey Aminoff
Churchill Livingstone, 2008

Alexia Lewis RD

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

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  • my metabolism is like medium ig. when i eat, i gain some pounds but not a lot which is good cause these people with very fast metabolism get hungry fast and people with slow metabolism are overweight, so im glad my metabolism is not too fast but not too slow too.

  • I am 13 years old and I am 46kg. Is that fast metabolism or slow because I look skinny. My mom and even my siblings except my twin whose likes me said so. �� And I am 5’3 and a boy.

  • i’m literally so mad at people with fast metabolisms COMPLAINING about it. like seriously? i understand that looking severely underweight is a problem, but when your body is at an average weight, you don’t have to fucking worry about gaining weight from eating junk, ur out here complaining about ‘i’m so skinnyyy ugh ��’ like fuck you. i would feel so fucking BLESSED if i regained my fast metabolism. some of y’all should be more grateful about not having to actually exercise to be thin.


  • Looking at your old photos I can scientifically prove you aren’t natty anymore. Look at those hair and eyebrow gains. In only a few years? Please Omer…

  • I used to be 13 6’1 and I weighed 180-185 pounds. I always I was meant to be a little bit on the fatter side. (I was never actually overweight but very close to it) I also ate a T O N of food. I thought it was normal but I would eat more than my parents often and just eat nonstop and I was not even that fat. Now, I’m 14 and 6’2 and 135 pounds. After eating very healthy and not really exercising that much I lost almost 50 pounds. I eat pretty normal now and still loose weight and now I discovered that I do indeed have a fast metabolism.

  • I used to be soo skinny when i was a kid litterly every one will say go eat yoir soo skinny and stuff and then boom when i hit puberty and started my period everything got real bad…. my skin literlly was soo clear not a single pimple now it’s full of weight omg i gained more that 10 kg in 3.5 years literally if i eat a burger i will gain 5 more kg i use to eat everything when i was a kid litterly everything eat a full pizza+a Barre of chocolate + 2 full pack of cookie + 1L of soda + a bag of gummies +a piece of cake and i want gain 0.1kg now taste a peace of cake gain 5kg it sucks and i don’t know why…. i want to cryyy ����

  • My partner and i only tried this weight reduction after my colleague bragged over it. Then I decided to join in because she lost 18 lbs from that. Google “sowo hope site”!

  • I’m pretty ripped and have been since i was 14. tho i run too much and always lose all alot of my muscle and still stay strong. im 158 pounds and can lift my friends who are 230 and 210. tho when i try bench pressing i can only lift 120-130 max. but when i squat or deadlift i can do max 250-300 pounds and i got hurt about 30-40 times in the pass 5 years, doing sports

  • Im literally the only kid in my class who doesn’t have a fast metabolism, everyone else can eat how much they want and what ever they want without getting fat, and then there’s me eating an ice cream and gaining 100 pounds. It sucks, i want to have fast metabolism and be skinny so bad:(
    Its so unfair

  • I have a high metabolism I eat and can’t gain weight the food I eat I use for energy people are lying I weigh 79 pounds I’m 15 there average keep gaining weight I’m tired of you saying you have a high metabolism bc it takes me 3 months to gain 1 pound I’m tiny you guys are average

  • Me: eats 12 ice cream cones Dosent gain a pound

    My friends: eats 1 ice cream cone gains 100 pounds

    Also me: weighs 112 pounds 13 and skinny

  • Im 12 and my height recently reached 5’3 and i am skinny that they call me a stick because im tall and skinny at the same time i do eat alot of food and loves vegetables but i still got ppl comparing their hands to my hand and until now… its still the same well i might’ve extremely fast metabolism

  • Dude so how do you think a Powerlifter looking to drop 10 lbs before a meet (6 months out) should approach it? Fast cut and get back to gaining strength, or just take it real slow while improving strength slower?

  • Does anyone have a normal weight but you can basically anything and your weight doesn’t change but if you eat healthy your weight still stays the same.

  • Immediately after I conducted the exploration on this diet program that was advised by a colleague who lost unwanted weight, I lost around 9 lbs as well. I truly do consider it helped improve that weight-loss and fat-burning. I have noticed right now that I am eating healthy. Google should help you to discover it. Program’s name is under.
    Bella Kaγozko
    good luck

  • Ever since I was three I’ve been told by doctors that I have a fast metabolism. They always start with “a fast metabolism is great in some ways” and then they usually go to every single time “ you need to make sure you eat enough fat or else you’ll end up severely underweight like you were at 9 and 10 years old” sometimes I want to say “ don’t remind me”.

  • Hello there, I want to know if Fenoboci Diet Plan, will really work for me? I notice many people keep on talking about this popular fat burn methods.

  • i seriously will never get y people hate having a fast metabolism. y do u want to gain weight??? being skinny is so much better and u can eat WATEVER U DESIRE!!!

  • Everyone here: I’m 14, 93 pounds, and my metabolism is fast!
    Me: I’m 14, very VERY veeeerrryyyy overweight, and my metabolism is so slow that it just doesn’t exist at this point

  • I have started my cut 33 days ago going down from 3.8k bulking to 1.5k cutting. Dunno how much of a deficit exactly that is but fortunately haven’t lost any strength yet.
    I think the best way to go about cutting is to start with a drastic deficit and then adjust. It’s not like you lose all your strength over night. I’m gonna stay on this huge deficit until I actually start feeling like shit.
    Take what you can get guys.

  • It might be interesting to note that the harder it is for you to lose fat, the less likely it is you’ll lose strength and it’ll be easier to recover. This is probably caused by having an endomorphic body type.
    So how do you know you burn fat faster or more slowly than the average Joe? Well, personally I just kept track of my energy in energy out, did some basic math, and noticed I was losing weight slower than I should. Instead of losing roughly 2lbs for every 7000 calories cut, I needed to cut aprox. 9000. I also know people who did this and noticed the exact opposite.
    So I had to cut a lot harder and create a much higher calorie deficit in order to achieve the same goals. However, I did not notice any strength loss at all. Instead, I noticed I was even slowly increasing in strength, even though I only ate for about 1300-1500 calories a day.
    For most people this would be a horrible idea, because they’d be burning muscle mass like crazy. But for people like me this actually works.

  • Video on your thoughts on mini cuts (4-6 weeks). If they are a good idea, when to implement them, and how to approach them (go HAM right off the bat or go slow)

  • this is like bs lol. it wont indicate if you calculate in lbs or kg. it wont say if you have a high mis you have a high metabolism.

  • People are over weight because they eat too much, your ” friend” who eats what ever they want and never gain weight they are able to do that cause they eat when hungry and stop when full and don’t binge and eat excess amounts of food on a regular basis. Unless you have an actual medical condition that makes it hard for you to lose weight like POS you’re just eating for too much and you know it.

  • I think it is very important for everyone to remember that your weight is not just fat but it is also muscle as well. I’m a fairly skinny guy being 134 pounds at 20 years old (5’4) but though it’s important to keep weight down, some of it is also muscle weight.

  • Okay I’m sick of yall saying that you have fast metabolism. Like I am so disgusted by myself. I have almost 70kg and I’m 14. I AM A GIRL. I hate my body. If I wanna lose at least 1kg then I have to starve for the whole week.

  • Lucky ass people who have a fast metabolism I’ve always been chubby (not super chunky just a lil) I stopped eating (fasting) and I lost hella weight I could almost see my abs and I could already tell I have a slow ass metabolism I want to eat food

  • I thought I was invincible until I started eating McDonald’s regularly….that food company needs to be shut down fast cause less fortunate people will blow up like balloons if they eat that junk

  • Tbh… I think my Metabolism is Quite fast (not too fast tho) and I’m 13 weight 123pounds and I’m 5’4… Can my Metabolism be fast even tho I’m not Skinny?

  • i’m 14 with a semi fast metabolism i’m not skinny but i’m not fat either it’s weird, i have a bit of fat on my lower belly and a bit of back fat but not as much that it’s noticeable but i’m still very insecure abt it:((

  • Just because ur metabolism is fast doesnt mean ur healthy. It s just ur body doesnt accept that much nutrients too becos it neglects most of the foods that u eat fast. Being healthy is about eating healthy and having a healthy lifestyle, despite of having low or fast metabolism or whatever body size u r.

  • I have an amazingly good metabolism. I usually steer away from cakes, donuts (etc). But…. I’m about 40 years old now. And… Just the other day I ate a 4″x4″x2″inch apple cake, drank 2 iced tea loaded with sugar, I ate an HUGE Breakfast burrito, (with flour tortilla), and 2 (burgers), with the buns. And some battered chicken. And an Hershey’s chocolate almond bar. And,…. What’s strange is that I actually lost 4-5 pounds in the following 2 days. And whenever that occurs, it makes me look even more ripped toned, and younger. And…. I also noticed that the minute that I go running, and do just (1-2) full hard core Sprints,… That I get just as muscular-ripped as I was when I was 18-30 years old. I seem to get all of my cardio and exercise in only the 20 minutes of time that it takes to do warm up and 2 full sprints. Not just jogging alone.

  • i think i have fast one �� Age 24 Weight 55kg Eat alotttttttttttt of healthy and junky food but never getting weight alot of people cal me skinny:( And asking me one question why are you not eating enough i hate it ahhh

  • Awsome video bro. looking good. My name is Metehan Bozdogan and I am 20 years old. I have a Youtube Channel about Fitness and strength. I am just like any other Fitness youtuber, chasing my dream. My dream is to be able to help as many people as possible. I would apricciate feedback from everyone about my channel. if you like what you see. please like this comment so this comment reaches out to as many people as possible. Peace and love ✌ ❤ ��

  • Dude! You’re amazing! You are actually inspiring me to get my shit together and start being healthy the right way!
    Could you do a video where you talk about exercises or tips to correct your back posture?

    Thanks a lot dude!!
    Keep rockin’!!!

  • Heya, The best fat loss that I have ever had was with Janes magic plan (i found it on google) Without a doubt the most helpful diet that I have ever tried.

  • I don’t have a really fast or really slow metabolism, I just gain some weight when I eat too much but if I only eat a little bit, I don’t really gain anything. I bet that it’s hard for someone who has really fast metabolism, or if someone has really slow metabolism.

  • Yo Omar, doesn’t your metabolism slow down the longer you remain in a calorie deficit? Doesn’t it take longer to lose weight the more time you spend in a caloric deficit and sooner or later your weight loss stops? Sorry for my shitty English. its not my first language.

  • Why cut? You loose muscle and strength then you have to retrain. Sounds counter productive, in my opinion 12 weeks of poor training and muscle loss just to gain it back. Don’t get you Omar.

  • I eat a lot but I don’t gain A LOT of weight. But I don’t get so skinny or so fat, it’s on like the medium-scale, I eat a lot and still manage my weight but i’m just chubby and have thick thighs and arms. But it maintains my weight/ like I usually only gain a pound every month

  • The way i see it from the first photos, he had a lot of fat, but not that much muscle. He says he lost muscle but it doesn’t seem like it to me. I do think a slower approach is much better, but i doubt it makes much of a difference in term of muscle loss.
    I might be wrong though.

  • i used to do drastic cuts. managed for abt a year and then binging got out of control. gained 11 pounds, decided to take the slow and steady path… reduced kcals by 200, lost the weight in abt 4 months. never put it back on. best decision ever

  • Is Custokebon Secrets helpful to lost tons of weight? We’ve read a lot of good stuff about Custokebon Secrets (do a google search).

  • Has anyone used the Custokebon Secrets to lost a lot of weight? Simply do a google search. On there you will discover an awesome guidelines about how exactly you can lost crazy amounts of fat. Why don’t you give it a chance? maybe it’s going to work for you too.

  • What are some ways to lost lots of fat? I read a lot of great reviews on the internet about how Custokebon Secrets can help you lost a lot of fat. Has any one tried this popular lose weight secrets?

  • I was 326 and now I dropped to 210 in a year watching what I eat and working out but it’s not hard, just stfu figure out what works for you, we’re all different

  • Hey Omar, could you please talk more about slow fat loss? The 100 videos you have on this topic do not suffice.
    This is getting incestuously repetitive. Getting really tired of the content you’ve been putting out lately.

  • Hey Omar, cutting slowly seems like a good idea to me, but do you go about cutting differently if you’re just trying to cut 1lb per week as opposed to a fast cut? For example, do you need to reduce your volume while training? Do you need to cycle your carbs? I want to make sure I can cut slowly but also as effectively as possible. Thanks.

  • Hey omar I have been on 1800 calorie diet 90 gm protein since a month with cardio and i haven’t lost a pound of weight till now ( maintenance calories = 2200 )

  • +OmarIsuf you my friend are a dude!
    I’m following a rough iifym approach and despite slight drop off of strength and some days not quite hitting some macros it’s going well. Keep up the great work Raskol

  • Thanks for posting this!! I try not to get discouraged when the scale doesnt move as quickly as i want it to! I found out even though id weigh the same, only my body fat% would still go down which is awesome! Its taking longer for me to see results, due to it being substainable and an overall body recomp and lifestyle change, but im ok with that!!

  • Some really good advice that has really helped me reach my best physique yet. Your videos cut the crap and give reasonable suggestions that actually work. Cheers bro!

  • I’m really worry abt my weight rn. It constantly stays at 45 kg for the whole year. I eat like shit, but it still doesn’t help to gain my weight. Now, I’m insecure, thanks to my mom.

  • Isn’t a slow regaining of your strength after a cut indicative of a loss of muscle mass? Because if you did everything right and didn’t lose muscle during your cut, then your strength should return once you provide your body with enough nutrients to feel good, right?

  • In case, like me, you’ve been wasting your time seeking for a weight loss program that works, Google “sowo hope site. ” I have decreased 12 pounds in One week. The diet plan is wonderful. My colleague already shed 6 pounds too.

  • I am interested in fast approach.. the goal is to keep looking good all the time.. but sometimes you gain 5-10lb of fat in the process even if you keep eye on calories.. so I would like to do a fast cut (I am on intermittent fasting protocol + HMB).. When I cut 300-500 calories I loose weight really fast, I can see and feel the difference in days!.. but I want to preserve as much muscle as possible.. I can go on a cut for a week.. that could be 2lb loss (maybe even more).. but how much muscle I could loss.. that’s my two workout cycles.. Do you guys think that the muscle loss on fast cut is too bad?.. or It can be handled with minimum muscle loss? I am talking about fast and short cutting.. week, two at worst.

  • Diet Plan called Fenoboci Diet Plan kept showing up here on a lot of youtube and I thought they were scam. However after my friend follow it, and finally lost plenty of weight by using it without starving herself. I’m persuaded. Don’t take my word for it, search for Fenoboci Diet Plan on google.

  • Hey Omar I’m 15 years old and have been cutting for about six or seven weeks and I’ve dropped 15 pounds my starting weight was 205 and now I’m 190, but i’m also gaining relative strength my squad has gone up a little bit my deadlift has pretty much stayed the same but my bench has gone up about 10 to 15 pounds I don’t know exactly why this is happening I’m pretty sure this is extremely unusual why do you think this is happening?

  • Everyone is the comments saying their metabolism is fast, are fucking lying to make themself feel better. Lmao. Just cuz ur skinny doesn’t mean ur meta is fast.

  • I paired Weight Loss Green Store Tea with a paleo diet and lost weight. I felt less hungry and had energy to spare. No stomach up set and feel great. I would recommend adding this product to a health yeating plan. Great product.

  • BIG QUESTION OMAR: I agree 100% that slow fat loss is better and am currently doing so, HOWEVER, if I stopped my training (lifting), will I lose muscle even though my deficit is small??

  • I did just what your doing I slowly cutted calories been eating clean and less month by month and also have been cheating but I lost like 10pds in 2 months and it was only fat all my muscle and strength are the same #win

  • I think I might have a faster metabolism because I lost weight easily and I only gained water weight from eating Massive amounts of food

  • how should I adjust training for when I begin my cut? currently I train 5 days a week focusing on getting my dead lift, Bench, and front squat stronger with hypertrophy work after.. eating 3900 calories and still have a rough 6 pack advice would be great thanks!

  • you totally disregard metabolic adaption man…
    you are lucky if you can cut on the same kcals for 20weeks, i have to reduce kinda every 3-4weeks to continue losing weight because my body adapts to the deficit pretty fast
    so a slow approach is horrible for me..

  • hi Omar love your channel could you please help me with metabolic damage please im alot leaner now but want more food i think im in a plateau now please help thank you

  • Hey y’all.
    I’m 28 and weigh 90kg (198lbs). My goal is to reach 70kg but my metabolism is really slow. I gym twice a day, eat once a day yet it took me 3 weeks just to lose 1kg. Any advice please?

  • Hey Omar! everyone knows (and loves!) the dirty bulk. But ever tried a dirty diet? You know, getting enough protein but replacing good carbs with pop tarts and shit. You know you want it!

  • I lost 25lbs of FAT from July 1st to now and my lean body mass stayed the same and my bench,squat, and dead lift max has increased. Meaning I lost no muscle and lost a lot a fat in 3 months. @kingbashfitness ig

  • I am Genuinely so confused

    I was a skinny kid but then hit puberty and got chubby and kinda big boned and right now like right this moment my weight will not move from 148-149 so I’m confused is my Metabolism Fast or Slow????

  • This video helped me reinforce a lot of things I suspected I was doing wrong. I went from 185 to 160 by calorie cycling between 2500 and 1800 cals and as soon as I dipped below 160, I started losing a ton of strength deadlift went from a 340 max to not even able to break 300 off the floor:/ Been watching a lot of your videos and researching other things and my question is, am I eating enough? I know caloric intake is dependent on various factors, but yeah. Maybe a video on how to gauge if your cut is going well or not and what to do in the event you lose strength and fat at the same time. Thanks Omar!

  • I know it’s been done before but I’d love to see your diet, daily calories your in taking. how much your weight and how are you reaching those goals? what are your macro goals?

  • Great video Omar. Slow cutting is best if your natural. Also, Dude your not YouTube fat. Your Natural. You, Chris, Brandon, Elliott, Lui And Scooby are the only guys I have seen on ANY YouTube channels that are Year Round Natural. There is one other kid whose name escapes me. Anyway Omar your physique has improved big time and I am sure it will continue to because of your work ethic. Thanks for all the videos…. Peace Bro

  • hey dude was wondering if you think its smart to cycle between cutting phases im not to worried about my strength gains as i am fat loss thanx

  • @Omarisuf could you do a video on this question? Do sarcoplasmic gains look different than myofibrillar gains on the exterior level? So basically would someone at 10% bodyfat with mostly sarcoplasmic gains look different than someone at 10% bodyfat with myofibrillar gains?

  • Hi Omar, do I have to build back all the strength I lost during my slow cut? I have been lifting heavy to maintain as much as I could, but I’m worried I’ll end up back at square 1. Thanks

  • Smart approach, i had to waste a lot of time last year to get to this conclusion. Wish i’ve found this vid 1year ago:P
    On slow cut im building strength, losing fat and maintaining muscle.
    On fast cut i felt like shit, lost muscle mass and lost NOT THAT MUCH of fat compared to what i wanted!
    Listen to this guy.

  • really want to know bro, watching your old videos from 2014 to 2016 you had symmetry shredded & not as bulky muscles you have prefer the new look of bulk look body with little bit of definition or old look of symmetry shredded & definition

  • Im planning on an 800 calories deficit for the first week then slowly moving it down to 500 after a few weeks. Is this ok? Given that I’m getting plenty of sleep (Greg Nuckols posted a study which shows how important that is), I am taking creatine (havent read too much into it but apparently it aids muscle retention), I get plenty of protein, and I will be doing regular strength training. As far as I can guess, as long as all these factors are kept in line I will be able to have a large 800 cal deficit for a while without losing much muscle.

  • Id like to see more workouts on your transformation and how long should you train for? I’ve been following your method of fat loss and doing it as a nice pace! I see it happening but I’m afraid of the type of workouts that might affect it and if too much cardio as well

  • Gv me a break. I eat more, I get fat. If eat more to boost my metabolism, I’m just shedding the same wieght in bed I just ate when I was awake & my wieght remains the same. I want to boost my metabolism to help lose weight I already had when I woke up. My goal is not wake up at 180lbs, eat to gain 2 lbs, than sleep to lose the 2lbs I ate. That’s pointless. This video is pointless.

  • It’s been a while that i’ve seen your videos. It was about the time you started to cutting and damn i have to say you’re looking good man. Great job on the weight loss!

  • well said omar, I was 45 lbs overweoght, and when I started I went hard core with 6 days a week and major cal/cut I saw results at first but after 25lbs really hit a plato. and just got more skinny rather than size. or gains..

  • well said omar, I was 45 lbs overweoght, and when I started I went hard core with 6 days a week and major cal/cut I saw results at first but after 25lbs really hit a plato. and just got more skinny rather than size. or gains..

  • Trying to figure out if my metabolism is insanely highI lost 230 pounds in a single year, but I’m still trying to pass off dinner as a light snack! I need to know what’s wrong with me!

  • Eat fat to lose fat. High Saturated fat, low carb, high protein, calorie restriction. Takes some time but you’ll never have to watch another fat loss diet.

  • I read a lot of people keep on talking about Custokebon Secrets. But I’m not sure if it is good. Have you ever try this popular weight loss diet plan?

  • Omar I finished cutting just a couple of weeks ago. Now with a tank on, I look much bigger vein’s and striations are showing. But with a jacket on I look smaller, I lost a bit of strength, does this mean that I lost muscle mass?

  • I was once skinny as hell and everyone told me that you are a skeleton and didn’t really let me exercise and now I am getting healthy and they tell me I am fat�������������� they need to fuck off

  • This video is inspirational to me. I also started with a 45 pound bench 6 weeks ago and in 6 weeks i’ve lost 5 pounds. I thought I wouldn’t be going at that rate of fat loss but your video helped me understand the importance of pacing yourself. Thanks boss.

  • All of these people in the comments are all taller than me and weigh less than me. With a very fast metabolism, too. And it is making me go like:������

  • Based on the results of your crash cut, is it possible you didn’t have that much muscle in the first place, or do you think you really did lose a lot of muscle?

  • i think i have a slow one:(( i’m not overweight or anything but i def have to eat under 1000 cals to lose anything. anything over that makes me gain. all i want is to be skinny ����

  • Do a video on how to fix fat lost plateaus. I messed up by droping 600 calories in a day and sticking with it I lost 7-8 lbs in 3 weeks then 3 lbs in 4, now its like 1 lbs every 2 weeks.

  • How much importance do you place on the amount of time between meals? Is it absolutely essential to eat every 3-4 hours? Is there a significant difference between eating a breakfast of 1000 calories and then a dinner of 1000 calories vs. 2000 calories spread out over smaller meals throughout the day?

  • i’m on 17-18% body fat
    i’m scared to lose fat because i would lose muscle in the process.. and also.. i only have 15 inch arms so i’m really not big:(

  • i have extremely fast metabolism,
    most of my friends will say where did it all go? ( when we’re eating lunch together)
    i asked my aunt when will i gain weight she said i will around my 30 s.:-)

  • I once cut 8lbs water weight in a wrestling practice (thats 3-3.5hrs)…felt like i was gonna stroke but i was happy since i only needed to cut 6 and got to have a nice dinner and 16oz bottle of water when i got home

  • 2 years ago when I was 10 I weighted 64kg 141lb I was crying all day everyday to lose weight but I can’t from my slow metabolism but now I’m 12 and 51 kg 112 lb I still need to lose more but I can’t from my slow metabolism but keep in mind I’m 5’1

  • Cutting on a vegan diet is super energetic without either no or minimal strength loss. Plant based foods are basicaly all carbs and adequat protein, thus you NEVER rly have an issue with energy levels while training. Its super simple and enjoyable, at least that’s my experience and it makes so much sense why I was feeling so strong in the gym while cutting.

  • It’s true. Slow’n steady wins the race. When i go on a bulk and cut, i always ALWAYS slow and steady.

    My past body fat was like 18% and weight in 198lbs(90kgs) in February. and right now, i lost 8.8lbs(189.2lbs) and 14% body fat for 2 months as slow’n steady. I have to keep it trying more cut like 37% body fat UNDER!!! (Be the best man wins!)

    For the past 2 yrs ago, i fucked up like 2 months on a Carb Cycling like no and low carbs. Almost like KETO shyt…
    My Body fat was kinda drops a little bit like 15%?, but my muscle mass are shrunk down like a average person and my strength was very weak as fuck like a gollum….
    I wasn’t happy about that (That was like 167.2lbs(76kg) and 15% body fat with m.f. Bart Simpson abs…)

    I’m telling you guys and girls, it’s true. I experienced every several months and years too.

    Right now, it’s different and you can see on a above.It’s all about the simplicity and consistancy. IT’S ALL A BOUT THE PROGRESS. (Preserving my muscle and lose fat when it comes for a contest prep or off season diets)

    Think about the tortoise and a hare story. You’ll know about the results!


    P.S. This is the greatest video tips!

  • i acutally had worse results with a slow approach on my last cut..!
    my metabolism adapts pretty fast so i had to drop kcals everay 2nd week and since i started high i was losing weight slowly so it all took way longer and i lost more muscle in the end

  • Good topic for me. Thanks for your video. I’m actually training the reverse pyramid system and have lost 2kg in 5 months. It’s about 0.4kg a month. I’ve always looked pretty lean at 77kg, but lost a fair bit of size. But on this super slow method I’m actually getting stronger on the reverse pyramid while losing weight.
    To lose weight I’ve cut out one thing from my diet…. Crisps. I just don’t buy crisps. I wasn’t even having more than 400cal worth in a week! It was such a tiny adjustment. Easy.
    Also I hate force feeding. So I eat what my body feels I need. I.E just based on appetite. I’ve taken sugar out over 2 years ago. Best adjustment I ever made.

  • Hey everyone, the greatest fat loss that i’ve ever had was by using the Trevs trim formula (just google it) without a doubt the best diet i’ve followed.

  • How does someone who has no knowledge of macro’s and cutting etc get to know how to cut and diet? How to know what to eat and how much to eat? I have noone i can ask for help…

  • Starting a 24 week slow cut today! However as I am up over 300 pounds, I expect fat loss to go at a rate of more like 1.5 to 2 pounds a week simply because I am not a small man. Goal of going from 306.6 to under 270!

  • Omar,
    What do you think is the optimal amount of calorie (carb,fat) decrease to get the least amount of strength loss while on a cut?