SEPTEMBER SPECIAL (Patreon Exclusive): How I lost 10 Kg's in 6 months
Added 2024-09-01 14:25:49 +0000 UTC
Comments
Congratulations on achieving your goal! Many people don't have horrible diets or excessive fat to lose, it's like what Alex experienced, you gain 1-2kg a year and it adds up over the years. It's easy to get lost in a whirlwind of work, relationship or recovery from illness but it's important to face the reality and take responsibility for your health. You have one life and being fit & healthy will be 25% of your overall happiness, it pays off to invest in it early. I've been bodybuilding since 2011 and the first time I did a cut (reduction diet) I felt empowered. For the first time in my life I was in control of my appearance, like I unlocked some superpower! You need to lift because on caloric deficit, your body will cannibalize your muscles for energy. You may lose weight but you want to lose fat whilst preserving/building muscle or you will end up as skinny-fat and less healthy. I don't particularly enjoy lifting weights or breaking a sweat in general but I love the benefits of healthy food + regular exercise. It reduces stress, gives you a mental clarity and enough energy to work for 12-16 hours, 365 days a year (not that I recommend it but you can). It will also protect you from 99% of the illnesses and injuries, boost your libido (testosterone or improved menstrual cycle), not to mention the joy and confidence boost you get from your appearance and fitness level. The research is clear, everybody needs to lift heavy shit and do cardio on top, especially old people. The more muscles/strength/endurance you build now, the stronger/healthier you will be in your 80s and 90s. You will be able to jump and run whilst everybody else your age will be moving in a wheelchair. The sooner you start, the better your outcome will be. Although it's important to have goals, approach it with a mindset of creating a sustainable lifestyle that you can do for the rest of your life. That's why most people fail, they try too much too soon and burn out. Do a little over the next 2, 5, 10, 50 years and you will reach the top 1% physique/health results, consistency is the name of this game. It's enough to do two 30 min weight workouts and one cardio a week, lack of time is not a valid excuse. If needed, fix any mental issues/mindsets that caused you to gain weight (or starve yourself) first or you will experience a yo-yo effect. I recommend staying clear of any diet which has a name, that means it's restrictive and thus most people will suffer if they can't eat their fav food. The key is to find what you enjoy/can do for a very long time, if that means eating 1kg of fruit/vegg a day, great but if all you can stomach is 1 cup of leafy greens then so be it. Maintaining a healthy mind and body is far more important than having the perfect diet. Regardless of what you eat, eating less calories will cause you to burn fat but don't starve yourself longer than 2-3 months. Take 2-3 months break after each cut before starting another so you can recover. Once you get in shape, you can eat anything you want (in moderation) but with a professional diet, you won't even have cravings. It takes some effort (and $$$) but if you repeat the same unprocessed food as seldom as possible, you will provide your body with every nutrient is can possibly need and the thought of eating *insert your fav junk food* every week will not excite you anymore. I try to eat some junk every month because eating too healthy is an eating disorder too, you start seeing food as a matrix of nutrition data but eating food is supposed to bring you joy! If you want to avoid the mistakes Alex did or are looking for a good resource on gym and weight loss (they always go together), check out Jeff Nippard on YT and if you are an advanced lifter, RP Strength on YT. Both of them have excellent beginner series where in 0.5-5 hours you will learn more than in 500 hours of listening to your friends/media. This quality of information wasn't available when I was starting, it's easier than ever to get get lean & jacked nowadays! Don't be intimated by gyms, 80% of people there are beginners or at least they look like beginners. You can always ask the biggest/strongest people for help, they are some of the nicest people you will ever meet and will be happy to explain something to you 99% of the time :) I also recommend finding a good personal trainer, it takes 1000 reps to fix a shitty form. It's much easier to learn a good technique (full range of motion) from the start, you will avoid injuries/mistakes and get better (faster) results too. Stay consistent and after 6 months you will not need much discipline to keep going, it will become a habit. Remember that it's hard to get fit but very easy to stay fit so make a routine you can do without breaks or you will never get anywhere. Training 1 hour a week can be enough in the beginning and it will also maintain your muscles/strength forever if you have to put your energy somewhere else for a while (don't quit, downscale). Better to do a subpar but fun training for 10 years than some hardcore one that will get you burned out or injured after a few months. Stay hard and good luck :]
aldon
2024-11-13 19:34:27 +0000 UTCCongrats AG! Glad you found a good diet for you. I’m a huge gourmand but even I haven’t done the restaurant thing when looking at places to visit, lol. I’m a bit older than you and I still feel fantastic. It’s possible to age very well indeed.
RhodiumMaiden
2024-11-03 21:09:55 +0000 UTCInsulin sensitivity is amazing! I love intermittent fasting for it. Personally I need some carbs or I get too thin.
RhodiumMaiden
2024-11-03 21:05:41 +0000 UTCI would love to know more details. It' difficult to find trusty material on the internet. Knowing someone from a group like this makes it much better.
Vitezslav Ackermann Ferko
2024-09-05 15:19:26 +0000 UTCThanks for sharing this! I have given up on the same basis: love to over-eat on the carbs, have that 'sleepy feeling', given up on loosing weight because 'i just cant seem to find something that is working', having energie problems during the day and especially during exercises, and yes I also call it a dad belly because it came during my marriage and bringing up my kids (but its probably age related: im 37, im not 20 anymore). Im going to try what you said: cutting out the bread and pasta. I loved those as a child (due to similar reasons, sadly). But now when I eat them, within half an hour my body is telling me 'there is something heavy inside of you'... thats a signal I know but hadn't marked as particular 'bad', just as 'yeah thats how I ment to feal after eating'. I dropped 10kg previous year after getting proper ADHD treatment, from that I knew that there is a large emotional element to it. But im still overweight, and have those energy issues (and on the gym: soooo boring totally get you, tried it multiple times in my life but I just cant enjoy it). So... yeah. Feeling inspired by you!
Erik de Roos
2024-09-04 07:50:29 +0000 UTCI always love your personal storys
Linus Gooss
2024-09-03 12:43:35 +0000 UTCGreat video and something different. Ultimately it’s about calorie deficit and some exercise and something that is sustainable. Keto and intermittent fasting etc. are just tools to achieve the calorie deficit that some people find helpful. The most important thing is to reduce sugar intake. I’m 49 and have an 18 month old son so have a similar journey and responsibility as a father. Beyond reducing weight cardio and resistance are both strongly correlated with a longer life expectancy and better health in old age. Both are needed.
Andy
2024-09-02 18:06:32 +0000 UTCExercise doesn’t help you lose weight. But you do need to exercise. The reason: Half the weight you lose is muscle, half fat. But if you gain it back, or even if you gain just some of it back, the new weight will be way more than half fat, and much less than half muscle. That is the reason you need exercise when dieting.
Eric Linden
2024-09-01 20:26:47 +0000 UTCCertain types of carb filled processed foods just never fill me up. It’s like something is processed out of them that should go to my brain to make me realize I am full.
Eric Linden
2024-09-01 20:19:56 +0000 UTCYou discovered the natural human metabolism :-) Ketones and fatty acids are ours primary fuel sources. No doubt. We are made to handle them easily. Too bad you cant keep it up. I dug into this topic almost 2 years ago and I am so happy to made some decisions. Managing your weight becomes ridiculously easy once you understood the role of insulin. Get it naturally down and you simply cant get fat. Now I have a smaller waist then 17 years ago when I was 20 and I feel just awesome. 193cm and 80kg and I even gained a little bit of muscles with veins on my arms without training much. Your missing success in the second week maybe wasn't about the portion size. You had a dad bod. Such is often connected to large amounts of visceral fat and therefore to some degree of insulin resistance and you cannot fix insulin resistance within a week. This takes at least months. I eat up 1,2kg red meat a day plus heavy creme in every coffee, sometimes mascarpone for dessert, eggs, butter and others and I lost weight that way. I even have to ensure that I dont undereat in order to avoid further weight loss. Once you managed to reach a stable "idle" insulin level and get only small increases after a meal, you even can reintroduce a little more carbs as I did. To me its dairy. It has a lot of carbs and I cant live without it. What I like the most about keto and carnivore is fixing the lack of feeling full. Well lets say it differently. There is a huge difference between feeling full and feeling satisfied. You can feel very full on a high carb diet but thats only a light pain of a stretched stomach. Beside this pain you still can crave food. But being satisfied creates peace in your body and in your mind. Its like stoicism for your gut. So there is less reason to give yourself a treat to counter anger or sadness.
John G.Alt
2024-09-01 19:21:38 +0000 UTCSo happy for you, can’t wait for the recipe videos and you should do your homemade teriyaki sauce one too! Also the last clip was quite emotional ❤️
Alisha
2024-09-01 15:53:46 +0000 UTC
