How Weight Loss Works: Calories, Diets, Exercise, Patience, Strength Training, Cardio, Physique

There is so much misinformation and outright BAD information in regards to weight loss, fat loss, diets, calories, exercise and so forth that I am really happy to make this video talking the reality to dispel myths and set you on the right path! Please let me know how you liked the video so I’ll know if it’s a good use of my time and what questions you have cause there’s SO MANY topics surrounding diet and nutrition that I can happily cover.

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► Smart Core Program:
► Hypertrophy routine:
► Rings routine:
► Slackline program:

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⭐ The BEST Bodyweight Training Book:
► Overcoming Gravity 2:

⭐ My Yoga Challenge from January 2018!

Source: Credit goes to respacted author.

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  1. My current confusion is around BMR. I have lots of fat to lose, but my maintenance is ~1800. -500 = 1300. A BMR calculator showed me my BMR is 1600. If I eat 1600, I'll lose less than a 1/2lb/week….which is still fine I guess haha but my internet research isn't coming up with whether it's ok for obese people to eat below BMR, or if it's a hard line that you really shouldn't to preserve muscle.

  2. I used these principles back in 2019. I ended up Losing 8 kgs in 9 months, so was that unhealthy, or was it the right pace?
    Also, how do you figure out if you're undercutting your strength training(performance-wise) by going on a deficit? Are there any symptoms?

  3. How do I properly gain weight while doing strength training? And what types of food can I focus on that make me feel good during the workout and that also help me gain weight?

  4. Hi Antranik. Good kickoff 👍. Focus is on reducing calories in, and not raising calories out. So next step is to give tips on how to eat less and feel satisfied, without feeling hungry, and how to eat differently so that calories spent is raised.

  5. Just a suggestion: In the secondary camera shot, please do look in the camera. The secondary camera shot in this video looks weird. 😝🤦🏻‍♂️

  6. This is the advice I usually give someone who wants to lose weight, in addition to what you mentioned in the video.

    1) Weigh your food whenever possible. Don't guesstimate or go by volume rather than weight. If you don't have a food scale, get one. They're like $15-$20 on Amazon and worth every cent. If the food in question is really calorie dense, getting the weight wrong can result in overeating by hundreds of calories.

    2) Do not forget to account for things like salad dressing, caloric drinks, and even things like ketchup packets at McDonald's. Those aren't included in the final calorie total for recipes and items on menus, in most cases.

    3) If you have some kind of fitness tracker or watch thing, don't eat back the extra calories it records. Let the multiplier on your TDEE calculator take care of it.

    4) Finally, overweight and obese people chronically underreport how many calories they're actually eating, even to themselves. I am no exception when I don't ride myself really hard about it.

  7. Why if you are in deficit, follow the diet and gain fat? I know it depends on the diet but it has happened to me. What's the role of muscle memory in losing fat? Ehat do you think of the InBody machines?

  8. nice video. do you think going for 10km runs 3-4 days a week while doing bodyweight fitness on the alternate days will be detrimental to muscle growth? i worry about doing too much cardio but i'm increasing my running distance lately. diet is in check

  9. The problem with CICO is, that it is just half of the equation. Knowing the calories doesn't help when the craving is for a lot more calories. The easiest way to keep a small steady calorie deficit is to increase the protein to energy ratio in meals, as this will improve satiety significantly (30-40% of calories in protein). Check out the P:E diet. Just saying to eat less just doesn't work, when eating in a way that creates cravings. Also you don't want to downregulate the metabolism too much by doing too big of a calorie deficit, as this can put the body in starvation mode and make it burn less calories from the base metabolic rate. You can question what I say as just another fad, but increase you protein for 1-2 days to 40% of calories and track your foods and you will see how satieted you are on a calorie deficit! Some more tips for satiety are to get enough micronutrients (red meat, eggs, liver, bone broth, some fruit, etc.), potassium rich foods, electrolytes. Tricking the body by making a full belly with water or fibre doesn't really work. It's just a full stomach from volume, but not real satiety amd will usually lead to cravings in the end.

  10. Calories in-Calories out is true. If you eat more than you use, you will gain weight. And if you eat less than you use, you will lose weight.
    And I would highly recommend counting calories by hand. Grab pen, paper, and a scale, put them on your kitchen counter or table, then calculate the calories in the things you like.
    You don't need to do it all at once, just do it for a single meal (a sandwich, yoghurt, or whatever) while your coffee or tea is brewing. Eventually you'll have a list of 'the things you like.'
    What truly transformed the way I eat was to compare these things. It gave me a sense of proportion – 'I could eat this yoghurt, or that sandwich.' Then I knew what they were 'worth.'
    And I came to view some snacks as just not 'good enough' for their calorie cost, compared to other things I liked. I also tried to take notice of how long it took before getting hungry again.

    So let's take bread for example. I'd look at the label and weigh a slice on the scale to figure out what the bread 'cost.' Then I'd butter it up and weigh it again for the 'cost' of the butter.
    Same with cheese, ham, and whatever else you'd like. It quickly became apparent that about half the total 'cost' of the whole thing I liked to eat was in the bread alone.
    So instead of two slices of bread each with cheese and ham on top, I tried a single slice of bread with twice as much cheese and ham on top. Same 'cost,' right? What do I like more?
    Turns out, I like cheese and ham more than the bread. Also turns out that I took longer to get hungry again after that type of sandwich. Less hunger, same calorie cost…

    It changed the way I thought about food in many ways, and for that reason I couldn't recommend it enough. I managed to lose around 15kg this way.
    I also grew curious about how this damn body thing works, so I started reading up on that, and here lies my slight disagreement with Antranik.

    Because it's worth considering the hormones that the body produces in response to what you eat, and that these can either help or hinder your fat loss and/or health.
    When food enters the stomach, it is broken down until the parts are small enough to enter the bloodstream through the small intestine. For carbohydrates, this is glucose. (aka 'blood sugar')
    If your glucose level becomes too high or low, you die. So the body regulates blood sugar levels with two hormones: Insulin(to decrease blood sugar) and Glucagon(to increase blood sugar.)
    Insulin tells your body to use glucose. Insulin also tells your body to avoid using fat, because you don't need to right now – you have glucose. One way of using glucose is to make fat.
    Another way of using it is to make glycogen in the liver, which is a 'glucose store' for your body, but this storage only has capacity for around 12-14 hours. Once it's full, the rest becomes fat.

    You may have noticed that people normally don't die if they stop eating for 24 hours. This is because of Glucagon.
    Glucagon is more or less the opposite of insulin – it tells your body to use more fat, and tells your liver to release its glycogen stores into the bloodstream as glucose.
    It also tells the liver to break down fatty acids to produce glucose. (Which does mean you don't need to eat carbohydrates – the body can make them as long as you still eat fat and protein.)

    The body is always producing both hormones, and it is the balance between the two that determines the balance of your energy use.

    Now suppose for a moment that your diet is to eat two sugar cubes every hour, 24 hours a day. (if we ignore sleep for a moment)
    Your body will then constantly receive a spike of insulin, because it needs to keep blood glucose down to prevent death.
    Insulin will tell your body to avoid using fat, and to focus on glucose. But 48 sugar cubes (4g each) is 768 kcal, which isn't enough. Your body will use it all before it gets the next cube.
    Your body is being told to avoid fat, but it's not getting enough glucose to live on, so it does the only thing it can – it tries to use less energy. (aka 'slows your metabolism')

    For this reason, high-carb calorie-restricted diets are not a good idea, because the high-carb part will make your body lower its energy usage in an attempt to match your new diet.
    Still, Antranik is correct. If you restrict a high-carb diet enough, your body will not be able to lower its energy usage to match, and you will lose weight regardless of your body's protests.
    But you'll also feel like shit because you're ravenously hungry all the time, because your body in a sense thinks it's starving, so eating is priority #1 to it.

    As for 'diets' – the word 'diet' is sometimes taken to mean 'temporary way of eating until I get to the weight I want, then back to normal.'
    However, that just results in moving back and forth between losing weight 'dieting' and gaining weight 'normal.'
    Thus, it is better to find a way of eating you'll be happy with for the rest of your life. And for that, any 'diet' that results in you feeling like shit, is not a good idea.

    Which is why I went into modes of thought and the body's mechanics rather than specify any particular diet you ought follow. You'll need to find what works for you.
    The 'diets' do work. And you may guess correctly that I think 'keto' and 'low carb high fat' are good ideas, but I don't think you need to get there in one day.
    Look at the stuff you already like, replace the fast carbs (sugar, etc) with sweetener if you like sweet stuff. Consider having more of that fatty thing and less of that carby thing.
    Those are the things I did, and it worked well for me.

    And consider how you work. I know that if I have a bag of candy when I'm sitting down, that bag of candy is going to be devoured. As a result, I don't sit down with that much candy.
    If I go to the store while hungry, I buy stuff I know to be unhealthy and bad for my weight, so I make sure to be well-fed before heading to the store.

    I still do buy candy. Every now and then, when a non-hungry me walks past the candy I like, I stop and consider. Most of the time I decide not to buy it. Sometimes I do, and that's fine.
    It was then an active choice – something I did because I wanted to, after deliberating on it, and not something I come to regret when I'm home. And that, I think, makes all the difference.

  11. This video dropped at the right time 🙂 I’ve recently moved and let myself go a wee bit, and no amount of strength training alone (even 6 days a week) has been able to drop those 2 kilos as of yet. I know I need to eat less, but it’s hard to jump back on that horse again since its been a while since I skipped a ration 😄

  12. I am always confused about protein intake if I don't exercise much. Should I still be taking protein supplement? Also, should we completely give up sweets to lose weight.

  13. Something I've wondered about often is how to get the protein necessary to build muscle, while also maintaining or losing fat. If I aim to hit my recommended protein intake, it seems almost impossible to eat at anything below a "bulk surplus" in calories. Is building muscle + strength while losing weight healthy, or even possible? Or is a bulk/cut cycle more effective? Relatedly, if the end goal (for a chubby person like myself) is to generally "look better and be healthier", is it recommended to prioritize strength training or weight loss first?

  14. Hi everyone! 👋 There is so much misinformation in regards to weight loss that I am really excited to help dispel myths and set you on the right path! Please let me know what questions you have cause there's SO MANY topics surrounding diet and nutrition that I can happily cover. Thanks for watching and have a great weekend!

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