Do It Again
Fat Lyrics

Tespri

@MYxCATSxONxFIRE Thanks, my starting point was some where around 32% now 28%. Had couple months bulking period and now getting back to weight loss. Asked you in order to get some basis getting realistic estimation for the journey :)

MYxCATSxONxFIRE

@Tespri honestly the more patient you are the easier it is. Take your time with it only reducing calories slightly so you can still eat the things you love and that'll stop cravings that make you go way over. I learnt that the hard way from crash dieting at the start, lasted a week or 2 then undid all my hard work in 1 or 2 days of crap eating.

James FitzGerald

Thanks, Mario. Watching this video confirmed that I am on the right track! Just broke below 30% for the first time in 10 years.

Mario Tomic

Keep up the great work! Soon 20% body fat and then you'll be at 15%

Ginger Marie

Nice job James 👍👍 I'm right behind you after about 10yrs also. 310 now 222.5. keep Going.

Vidalsky Ociosen

@Mario Tomic In the past that 15% body fats for young male is normal even in the 80’s , now that we are in generation simp, body fats increasing and testosterone is decreasing it is a fact, some male hoping that MGTOW or red pill knowledge could tilt this back to balance, well don’t rely in hope men, lift some weights and stay healthy.

s

Nice mate keep at it

Howdy there friend!

I started out at around 35% bodyfat when I started working out at the end of February. I would say I'm around 18-19% right now. I'd say for anyone who is in that 30% - 35% range and can handle it. An aggressive cut does wonders.

I was eating around 1800 calories a day and taking multiple supplements to make sure I wasn't vitamin deficient, all the while doing fasted hypertrophy training. (A quick disclaimer: Fasted training isn't for everyone, but I personally work better with an empty stomach. If you need to eat to have energy to lift, please eat.) I made a goal to build as much muscle as possible to increase my NEAT and trained hard while sticking to a 16-8 intermittent fast.

When your incredibly large, a lot of cardio can be killer on your legs, so I just did a bunch of walking and ellipticals. You don't need to necessarily do cardio to lose fat, but it's always good to do a bit of it.

I was 290 at 5'11 at the start of the year. Now I'm 230 after 6 months. I guess my advice boils down to eat less, lift hard.

Eddie_Munster

Are you sure your body fat is really 19% at that height and weight?

JCgallegos

Bro I was 254 and I’m 5 feet 11 in. I weigh 184 now with like 23% 🧐

Howdy there friend!

@Eddie_Munster  My weight is mostly in muscle. I can gain muscle incredibly easily, plus it helps that I was really bulky back in highschool. I can faintly make out the outline in my abs and have slight definition in my arms as well as a lack of love handles. I guess I could highball myself at 20% - 21% but I had a friend measure me with calipers.

Howdy there friend!

@JCgallegos Bodyfat isn't just dependent on weight. You sound like your skinny fat and need to focus on strength training. Fat loss isn't the same as weight loss.

Nile Yacob

First off, great job on your journey. I used to be a gym rat and I learned what worked for me so I was able to put on a lot of muscle on my frame. My genetics gave me heavy bones and at 5'11, I am currently around 293lbs after not working out and letting myself slide. I have started back to take care now and I have started with walking and jogging until I eventually go back to lifting weights so that I can maintain the muscle that I have worked hard to get and lose the fat. Keep up what you are doing and you will get there.

Andarius

Dude, this is awesome. You're in my head. This is spot on to what I've been doing. I'm pretty much on step 5. Been relying on myself for accountability thus far, but what you're saying here makes a lot of sense. Started about 6mos ago, down almost 50 lbs and significantly stronger. It's great motivation to continue. Going slow and steady while compounding small goals has worked well for me. Don't have to do it all at once, just better than yesterday. I've had a good experience with a rowing machine for the off-lifting days doing some HIIT. It's a love/hate relationship.

Nitin Chowdhary

@Mario Tomic, Love your videos. I am exactly at the stage that you've described in this video. Lost a lot of weight by fasting and changing my diet to be less carb heavy over the last couple of years. Gained just a bit back by being lazy. I am making the commitment to living these 5 steps starting today. Will keep posting my progress from time to time here.

Brother Kash

It's bdrn 7 months. Did you lose it or remain fat?

Simen Frydenlund

Took me around a year but manage to go from 120kg to 90kg. And I have been stable around 92-88kg now. Sat myself a goal to walk 10000 steps everyday for 2021 and I manage to complete it. The hardest part of losing weight is definitely the food. I learnt that I had to completely stay away from candy, fast food etc when I did the weight loss. Just a taste and I lost control over what I ate for days.

Pedro Réquio

I was 98Kg and starting to look a bit chubby. And your strategy seems to be the best for very fat people. A lot of people suggest exercise(high intensity) and diet, and that works, but psicologicaly that is not easy, I would say diet is the most important because the reason I was fat was because I was almost addicted in getting suger in my body, for the first week I felt like starving but after a while it got easier(my exercise was 600m of swimming, I had an olympic pool right next to home). My recomendation is very Light exercise and a strict diet. I went to 88Kg and no longer think I benefits from loosing more for now.

Jwfmh

Yup that is so true. One taste of chocolate or pizza and days later I'm still eating it. Can't wonder how I got there

Mighty-Badger

I’m sitting at around 118kg, would love to get down to 90kg. That was the weight I was happier at around 10 years ago in my early 20’s.

Ron Rogers

When I first started my weigh loss journey about 18 months ago I kept socially drinking. But I switched from beer to wine and/or whiskey thinking less calories in wine and hard liquor. But after some research I found out they’re quite comparable in calories (depending on cocktail or beer of choice) so I decided to cut alcohol out except holidays with family and friends.

Andile Ntanjana

I first found that out yesterday. I was shocked that they are literally 10 or so calories off of each other. Alcohol is not a friend of weight loss😭

Pedro Réquio

Its worse, Alchool affects the Liver, which is also the organ responsible for the breaking down of Body fat into usable energy source. I would mostly stay away from álcool, it might not look so good being with friends and not drink with them, but you can still hangout, I only ordered a bottle of water.

65vwbug

Ya I cut out alcohol except for fun events. 1800 empty calories a week is pretty bad! I have lost 18 pounds in 9 weeks so far.

Jame One

Club soda with a lemon, enjoy time with your friends and maintain healthy sleep/liver function.

Caravaneer Khed

I went from 220 in pretty decent shape to 265 and not working out at all over the course of 3 years or so. I started working out again back in November-December of last year, bought a scale as soon as I could, and weighed myself same time every week. Was losing weight consistently and increasing the intensity of my work outs, but I wasn’t watching my diet, just eating when I felt hungry and trying not to over indulge, but some life events happened that caused a lot of stress for me around June, and I gained 20 lbs back from 240. Since I got back into it after that month of terrible habits I started tracking my calories, and in 6 weeks I was able to get back to 240 and next week when I weigh myself I should be below that. Making me the lightest I’ve been in about 4 years! Very excited to get back down to 220. I should reach it before the end of the year, and then my plan is to drop from there to about 200-210 and try to heavily increase my protein intake so I can really gain the muscle. I find it hard financially and calorically to get the protein I need right now in order to build muscle, but I get about 140g of protein a day so I’m pretty close to what I think I need. I really hope to start going to the gym soon so I can lift heavier weights, as a lot of the exercises I do with my home weights I’ve maxed out the weight or don’t have the equipment to do the exercises in the most effective ways.

Cristina Troccoli Williams

Great advice. Accountability is not just about when things go wrong, it s also about recognising when things go right, adding motivation.

Charco Vex

This video is so reassuring. Without any of this previous knowledge, I started a weight loss journey about a month and a half ago and have lost around 25-30 lbs already with a noticeable difference in how my clothes fit doing exactly these steps. Weightlifting about an hour 3 days a week, and walking 10,000 steps the other 4. I think the change that made the biggest difference has been nutrition, not eating less, just healthier and drinking water instead of soda.

Culper

If I may ask, where did you start at and what weight are you at now? I am wondering at what weight do you change your workout. For example, you start at 300 pounds at 6’3 tall. You do low intensity workouts, such as walking, biking, and weight resistance training. At what point would you start to run? I don’t mean sprints, but milage running. Would you say 250 pounds or 240 pounds? I know it’s different for everyone because everyone’s muscles are different, but the weight is the same. Getting hurt between 300 pounds and 250 pounds is easier when running than 250 pounds to 210 pounds.

Miroslav Stefanovic

The way I do it is keeping your heart rate low. So if your resting heart rate is 90 (not unusual for overweight people) try to max your heart rate at 130 ( also depends on age etc) walk, fast walk, jog.. walk again .. but maintain that heart level ) with time you’ll notice that you can go faster, longer . That should also allow your body to adopt to running ( tendons, bones, etc)

Culper

@Miroslav Stefanovic I was doing 10 miles a day on the bike (5 miles x2), but my heart rate didn’t go past 130 and I wasn’t losing any weight. Calories weren’t the issue. I started walking in the treadmill for 20 minutes a day four days ago and I immediately started losing weight. I was doing 5 min intervals of walking, but now I just go 20 straight minutes without stopping. At the beginning my heart rate was 140-150, but the straight 20 min walking time had me back down to 130-135.

My point is that it doesn’t take long for your body to get used to something, even when you are overweight or obese. You just have to keep at it.

Jame One

2.5 Months ago I was at 245lbs somewhere around 30% body fat. Fast forward to now, Down to 215lbs and under 20% body fat. I’ve been walking 10-15k steps a day, resistance training 3-4 days a week, removed processed sugar and alcohol from my diet completely, and started tracking my macros/calories. I’ve also introduced a 36 hour fast once per week. I clearly see the results in my appearance, all solid advice. ✊🏻

MrEkin03

Great work, yet it’s simply impossible. In order to be able to do that you should be at least -1700 calories per day and that’s assuming that you aren’t losing any muscle at the same time. Which even with steroids is unlikely. Unfortunately losing weight on the scale is relatively easy compared to the much harder job of changing one’s body composition. Nevertheless keep doing what you’re doing. Great job.

Jame One

@MrEkin03 Clearly it’s not impossible, results speak for themselves buddy. Down to 195 now, roughly 17% body fat, seeing muscle definition. It’s not like I was a total fat piece of shit that didn’t lift or exercise at all. I just drank booze, consumed sugar, and didn’t walk nearly as much as I do now. Eliminating those things, focusing on sleep, exercise, and nutritious foods plus occasional fasting, works for me. Every body is different, that’s why nutrition and sports sciences are still pseudoscience. Regardless, people can test a variety of options and decide what works best for them based upon whatever metrics they desire.

Jedediah

@MrEkin03 a friend of mine lost 50lbs in 2 months

MrEkin03

@Jedediah 50lbs in weight. Not fat.

jose kisonas

I've been following this channel and I have to say mario's advices are great. Consistency is key and you will see results! In 4 month I have lost like 15kg, and gain muscel in the process while decreasing my bodyfat porcentage little by little

Mario Tomic

Great job!

sapperyor

how did you do it?

Vidalsky Ociosen

In the past that 15% body fats for young male is normal even in the 80’s , now that we are in generation simp, body fats increasing and testosterone is decreasing it is a fact, some male hoping that MGTOW or red pill knowledge could tilt this back to balance, well don’t rely in hope men, lift some weights and stay healthy.

Wendy Zitzman

Great 5 steps. In a year of preparing and starting my mission, I have not had it more clearly laid out. I would add something I learned this year. The weather matters! I live in the mediterranean, and we have been having heatwaves, with high humidity. My 'resting calorie burn ' has increased by 10 cal an hour this summer. So easier workouts get the same calorie burn. But increased water consumption and heat is affecting my diet (no appetite) so my body thinks I am starving and goes into fat storage mode or something. I adjusted by finding small, high calorie meals that can be eaten cold.
For example - Overnight oats, no adds, for breakfast. Slushie-smoothies for lunch. And making an effort on a small high-protien meal once a day. Any suggestions welcome! I don't eat added sugar, but other than that no hang-ups.
Hope the heat lets up - easier to work harder than endure this. :) :)

Uğur Fidan

What a great video, this video is literally what i needed today, thank you so much. I am at 30% body fat and i was going to start my diet tomorrow but didn't know what to do and hadn't a proper plan. Thank you for guidelines, i will stick to them, and for my accountability i will write my progress here :) Hope to see you 4 months later :) Have a wonderful day my friends.

Phil Buttle

Please do keep me posted in here, mate. I’m also losing weight/body fat and doing weights properly for the first time in my life. Let’s get this fooking done!!👍👍👍

Wes X

How's your progress?

Phil Buttle

@Wes X I’m smashing it , mate. Losing body fat, getting stronger, and three week photos you can deffo see the difference. Can’t wait for next month’s photo to check progress again.

I’m doing three full body workout sessions per week, three HIIT classes per week, and rest day on Sunday.

Wes X

@Phil Buttle that's great. How much fat did u lose in how much time?

Phil Buttle

@Wes X obviously difficult to know for sure because measuring instruments can’t be relied upon for 100% accuracy. My body fat measuring weighing scale was showing over 30% body fat at the beginning. I’ve now seen a 25% measurement among the numerous 26% and 27% measurements. The number going down slowly, losing inches around waist, noticeably better facial features, noticeably bigger muscles arms, chest and back

B-Boye

Really good video. My biggest mistake was not lifting while trying to lose weight. I went from 202 to 140 but i was skin and bones. Took me like 5 years to build back up to 185, strong and healthy

LightninLarry

I started my weight loss journey about 2 months ago. Down 20 lbs. I’ve got a ways to go. I’ve been doing pretty much everything he said in this video. Whole body exercises and cutting out carbohydrates seem to work for me.

Angel Cervantes

what was your starting weight?

Jessica Madden

I’ve found cutting out carbs has helped me stop binge eating, over eating and craving carbs.

Budget Friendly Watch Reviews

So you dont eat rice?

gooble69

@Budget Friendly Watch Reviews
Not OP, but I have similar results. I've gone very low carbs. I'm down to one slice of toast on a Sunday as a treat, and any rice is measured to 80g serves (about 3oz) usually only once per day. It looks like a small portion, but I've found it does the job and I don't feel bloated afterwards like I used to. And you get used to it quickly then wonder how you ever stuffed your face with so much food previously 😁

Gannon

@gooble69 This will never work long term

JP

I’ve started my journey from skinny fat to toned in august 2022. I’ve started at 180 lbs at 26.4%. I decided to go beast mode for a few months and enjoy the holiday season but work out 4-5 times a week. I’m at 205 lbs at 28% now. Now comes the hard part. I’m aiming for sub 20% by June. Wish me luck!

Aryaman Sharma

how's it going so far man

JP

@Aryaman Sharma pretty good! I don’t know my exact bf at this moment but I’m 188 lbs and getting toned.

Aryaman Sharma

@JP that's awesome!! good luck dude! super inspiring :)

Joseph Galvan

You're videos are always a huge help. Lately ive been getting stagnant and eating bad, but this was a good reminder of why i started. Thanks man👍

Tarek Samir

Hi Mario.
I have been searching for ways or path to take in order to loss fat and maintain a healthy life. I was in this state of searching for about 3 years and always ended up with gaining more unhealthy weight .
I knew that the error was with my mentality and I wanted to enhance the way of looking into a healthy life.
Your videos set the right knowledge into my subconscious mind by watching them over and over again even while walking as a podcast.
I really thank you. You helped me with how to control myself and mind.

Mario Tomic

Appreciate it!

John LNRT

This video pupup just at the perfect time. Since june I stop my crossfit training and go with lot of drinks and snacking during holidays. Time to restart easy with a correct plan !
Hope you will onces share info about the perfect simple home weight training workout (bench, olympic bar and dumbell) to keep going everyday.
Once again, thanks for the motivation you bring to us !

Pirx

Thanks Mario, I noticed how you often focus on the psychological aspect of weight loss, long term results, on making the change sustainable and permanent, not just a fire that burns out quick.

One thing that sabotaged my diet for a long time is snacking too much and then trying to out - train this. It's much easier to shove extra 200 kcal into your mouth than running 10-15 min longer to burn them. Yeah it works, mathematically, but it leaves you overtrained and craving more food at some point. Mind you I'm a reasonably fit guy. But these 100-200 kcal from snacks add up, and will show, slowly but surely.

The other trap I fell into, even knowing it perfectly well, was the urge to add activities to my workout to make up for previous breaks, and then having to pause because I ended up being too tired and sore, instead of consistently doing a more reasonable amount of work.

Lemmy Moose

These are actually really great advises I would recommend to anyone to follow who struggle with their weight. By researching what I need to do I came with almost the same steps i follow since february of this year. Since yesterday I've lost 24 kg (almost 53 lbs) because of these steps. The only one that differs from what I do I believe is the accountability I think (English is not my first language). Instead I've got a close friend who I told my (first) goal which is 30 kg (66 lbs) before the end of september and he is being really supportive about it. It is kind of the same i think. Also I set a (first) goal which is the 30 kg (or 66 lbs). I've been told that my mindset has changed since the progress I've made.

JetLife 2theNextLife

Consistency audit is a big step I'm using to stay consistent. Holding myself accountable n writing down fitness goals have been very helpful at staying on track

Tomasz Beneś

As someone who went from 28 to 18, I'd like to specifically stress on how important it is to focus on your normal day-to-day habits, and not on rare events. I see so many people being like "oh I won't eat pizza on our boys night" or "I can't eat the cake on my child's bday, I'm on a diet", meanwhile drinking coke every single day at work.

Spymaster Gaming

Thanks for a great video. I am at 30% body fat (280ibs / 130kg) and have started trying to turnaround my life this week (3rd October). Need to get down to at least 190ibs/ 90ibs and maintain it. About to turn 31 and seeing how far I've fallen will hopefully give me the kick I need to make the change

Peter Milien

Where are you at now?

beautiful life

Support

Daniel Mitchell

This is the video I needed to see today, thank you. I am 6'6" and 290 lbs, trying to lose 65-80 lbs. My biggest issues is I have a lot of things preventing me from joining a gym, both in familial responsibilities and anxiety. I am working towards building a basement gym, just simple stuff like a bench/squat rack and a bar, but I need to generate funds. In the meantime I am using a kettlebel, resistance bands, and medicine ball to give me SOME sort of weight training.

HydroBlast

Work with what you have for now .don't forget pushups squats and a a inexpensive pull up bar plus a calorie restriction and you'll def see results

OrdinaryHuman

Basement gyms are great, but you don't need one to maintain a calorie deficit. Walking is perfectly adequate for cardio, and with all of that mass, body weight exercises ought to be pretty effective too if you have minimal equipment.

Dev Glover

Do begin walking. Start with 15 to 20 minutes per day and build up. Movement helps weight to burn off yr body.. good luck to you!

Hoss

Watch iron wolf on YouTube

Vince .Cortese

One thing that worked well for me was consistency and not focusing so much on the scale weight. When your targeting a weight, it can get difficult to see the change in body composition. Your going to lose fat and gain muscle while weight training and it may keep the scale higher than you want, let go of that concept and focus on your mental health and strength and the weight will feel right

crzyces1

Right on man. I blew up during Covid (like 100lbs blew up) and ended up with a ton of back issues I was unaware I even had because my rectal abdominus carried me, keeping the discs in my lumbar area where they should be and taking a ton of pressure off them. I couldn't do much exercise-wise except walk, and even that was literally 25 steps, decompress my back. 50 steps, decompress. I couldn't do more than half a block without tearing up and having to stretch. I fixed my diet, stopped liquor altogether, and got down to 260 relatively easy. Oh I'm 5'11" btw. After being stuck there for a bit, I increased my walks to "Until I can't." and made a couple more adjustments to my eating times. Not the food, the times I let myself eat. My walks were up to 3-4 miles at this point. Within 6 or 7 weeks I was down from 261 to 232. By walking and eating better/more conscientiously. I'd still have ice cream cake at kid's parties, or pizza with the guys at the game. But I'd have 1 or 2 slices, not an entire large pizza and the calories were already figured into that day's meals. Worked incredible.

Now my back is in...much better shape, rarely having to crack pop snap it anymore, I did start going to the gym, but only very recently. I'm guessing I'm around 27%-33% right now. I know, big spread but the way my fat is distributed it is hard to tell. My lifts are all way down do to taking 30 months off, but that OK. I was embarrassed to go back tot he gym because of all the weight I'd put on, then I made excuses to myself that doing pushups and planks was fine because I was ashamed that people would give a shit about how much my lifts would decline. Moron.

People were happy to see me. No one cared how much I could pick up, or what size dumbbells I was benching. I was literally worried about nothing and probably could have safely went back 5 months ago. No biggie though, lol, I got my monster 7 reps with...75lbs before failure and not one person noticed, while at the same time, for some reason I felt fantastic.

I didn't do a full body workout, just upper as I have an infection in my right leg. Bit by a bloody mosquito, scratched it, must have had something on my nail, and now it's a bitch to walk. or straighten my leg (yes, I went to the doctor's who prescribed antibiotics and said if it wasn't getting better in 24-48 hours I needed to go to the ER for bloodwork and a catscan, so 24 hours to go. No change, but I did make myself walk 3.5 miles which is always great for swelling ;^), but I did push through a full upper body workout. I'll tell ya, just unracking, racking, setting dumbbells down, loading the bar or a machine etc was a bit of a workout for my back it has been so underused.

Enough typing from me; now if you are 20% body fat or higher and want a crazy easy way to lose weight while being as muscle sparing as possible, just walk. An hour walk every day will knock off about 1lb per week on it's own. Make a small calorie deficit, say 250/day (ei take the cream and sugar out of a coffee) and now you're losing 6+ pounds per month. Walk more and eat less and, well you can drop a lot of weight. Just make sure your protein and healthy fats are there or you'll start getting that "curtain" skin if you are dropping a lot of weight fast, an no one wants that if it can be avoided. Work hard, and good luck staying injury free.

shasank vegiraju

Thanks mam, same problem here, I put on a Ton in covid, now back to gym.😊

Smrt fašizmu

I intuitively did the first 3 changes even before watching the video when I started dieting and I couldn't believe how easy it was to be in a caloric deficit. I simply started counting calories of everything and I realize that these 3 things are the biggest polluters in my nutrition. Now I can even incorporate a small high calorie desert on some days and still be in a comfortable caloric deficit. I only drink water and on some days a glass of beer or a glass of wine (for me those 2 don't cause hunger). Of course I count calories from these drinks. I don't eat anything between the meals, I avoid chips, snacks and similar food that you can eat without even realizing how much you eat them and that don't satisfy hunger. I lessen the consumption of things like cheese because of how many calories it has, I don't eat mayonnaise more than once a week and on that day I leave more space for calories so I can eat for example a pizza with mayonnaise because I have left room for 1000 calories that day. I have an unhealthy but tasty food dinner once a week and I can easily have a big mac that day and still be in the caloric deficit for that day (big max without fries, coca cola, etc. Thankfully I never liked coca cola as that can be a major source of calories). I don't consider that day a cheat day since I still count calories and make sure that I am in the caloric deficit that day. I try to avoid using oil or I measure exactly how much oil I put (although I don't know exactly how much oil the food absorbs as it is not possible for me to measure the amount of oil after cooking). I have managed to incorporate cream pie, chocolate, plum jam into my diet in some of my days while always being in a caloric deficit. I am pretty sure I got fat in the first plays because of the inbetween meals, snacks, sodas, mayonnaise, oil and things like these. All these things are extra which I don't even count as food. Just making sure that calories only come from real meals (and from occasional glass of beer/wine or some occasional soda, but in those cases I count those calories) made achieving caloric deficit a lot easier. Along with being conscious of the caloric values of different meals. Mostly eating healthier, low caloric food also helped me a lot when it comes to being in a caloric deficit. Most often fruits are my desert, when I go to supermarket now I watch for plums when I think about desert.

jellyrcw12

The consistency audit helped me so much. I realized that the number 1 place I mess up is munching on high carb + sugar snacks at the office in between breakfast and lunch. I switched over to having a big (~700 calorie) high protein breakfast and a snack around 10/11 am. I have ZERO urges to snack on office junk anymore.

El Dante

I used to be under 20%, running 20 minute 5ks and could lift well and run half marathons. I lost it all due to mental health being awful. I was frozen in my head for two years with very bad depression and anxiety. I ate badly with zero exercise. I piled the weight on.
Im now fighting back at 33% body fat. Its going to be a long journey back. I can now do 5k but no further. But will keep fighting hard.

Mohit Singh

same here.. I was able to reach to 12% body fat from 32% by doing gym, walk, diet and all sort of hardwork... then life hit me very hard and 2-3 years gone with zero exercise, very less movement due to wfh ,eating junk food because that was the only way to hit dopamine and not what else I was doing to make my body a living hell.. it is very difficult to recover now, I don't feel the same energy and hitting 10 push ups seems not tough but disinterested... however, I have now moved to walking. It is over 15 days now and my avg step counts are over 10k. On two occasions, I even hit 20k... walking is the only respite for me, hoping to get into shape slowly and eventually..

El Dante

@Mohit Singh that’s great that you are building up your walking. Hopefully this can see you return back to where you once were. Good luck to you.

Kuppala Sasidhar

Bro are you still working on yourself


Any way u inspired me

El Dante

@Kuppala Sasidhar I was but I have been unwell past couple weeks with bad sinusitis. I am pleased that I inspired you. Keep up the good work!! 🙂

Fabius Maximus

yeah , you do not walk alone this rocky path ;)

I may be wrong; I am often wrong

I’m going through a plateau/reversal right now, and it’s frustrating. After losing a steady three pounds a month from January through October, I actually gained weight in November. Worse, after making a lot of progress on my VO2 (my metric for cardio health), it’s gone backwards. It’s easy to make excuses for November… I traveled twice, got covid (first time!), and the start of winter undermined my walking. I’m also sleeping more, which feels like hibernating for winter (I track my sleep VERY closely with daily logging and metrics). It sucks to go from “I lost 30 pounds!” to “I lost 27 pounds…”

I’m dealing with this by treating it as a new phase. Phase 1, Nov ‘21 to Nov ‘22, started with sleep, then diet, then exercise (and incidentally a major surgery for a hormonal issue), and I’m calling that a success. I changed my sleep pattern, changed my diet, developed a daily exercise routine from nothing, lost 30 pounds, and feel much better. Now, on to phase 2, because I’ve hit the limits of what my phase 1 activities can accomplish. I got a gym membership and am adding strength training to the walking/running, using treadmill and rowing to maintain my cardio, and with advice here in mind, I’m going to do SOMETHING to address the growing prevalence of snacking in my diet.

Marcus

Nice one this was made for me! I'm about 27-28% body fat and trying to loose it! I have been doing kickboxing but i really do need to add the weight training so thanks for the reminder!

Andrew Garcia

Started at 284 lbs (52%+ body fat) in December 2020. I’m currently at 166 lbs and about 14% but can’t seem to get any leaner. Currently do 1 hour of biking and 1 hour of lifting 6 days a week. I’m kinda afraid to cut my cals any further (2100 through the week, 2900 on 2 days). Trying to lean bulk… protein is 220g+ daily. I’m 6’1” tall.

Alae Farm Estates LLC

6’1 284 pounds is not anywhere near 52% bf. Lol

Richard Gosselin

The alcohol thing really hits home. I don't drink during the week but 2 pints of craft beer on Friday, Saturday, and Sunday can really add calories. I need to keep that in mind. Thanks, Mario.

Soni Singh

Switch out for rum is less calories.

Richard Gosselin

@Soni Singh I am totally a brewery guy, haha.

Lrx

Hey Mario. Is there a specific, for people with lower and mid back pain, full body exercises that you mentioned that are a good way to start this plan with, without compromising said lower back?

Miguel Crupovich

Excellent advice, great content as always, thank you!

Dean Gulston

My biggest mistake is pushing myself too hard at the beginning. I realised working out 4 times a week is sustainable for me. 2 weights sessions and 2 cardio sessions. Before, I would try to go 6 times a week. Basically, 3 weights sessions and 3 cardio sessions. And it would work, as I would lose the weight fairly quickly, but then I get sick of going to the gym. Going only 4 times a week makes me look forward to going to the gym again, and thus, it makes me more consistent.

At least my diet is generally pretty good. I don't drink sugary drinks. I almost always eat chicken, fish, vegetables, oats and fruit on a regular basis. I don't snack on sweets, crisps and other types of treats. I do have a big appetite, though. That's where I have to be mindful.

Michael Galli

Exceptionally well done video. Thank you for making this!

Baddog Sports

Any steps are good steps. The thing to remember is that it won’t happen overnight. It’s about staying diligent and consistent when it comes to diet & exercise so you can maintain that lifestyle

Ramon Briones

I always say u didn't get to 30% overnight. U won't get to 12% overnight either

Baddog Sports

@Ramon Briones Facts!

sarrajable

@Ramon Briones but you get to 30% in a week, while you won't get to 12% before like 7-8 months 💔

Gerardo Esquivel

@sarrajable get to 30% in a week? How? Thats impossible

sarrajable

@Gerardo Esquivel Don't hold on the exact number of days 😅 the point is, I could eat so much everyday that yes within a little more than a week I can get to 30% fat

KNG

This is interesting I started at 34% and am down to around 20% and did a consistency audit so to speak, nice to know you started at 30% very motivational.

MyDogRunner

Great video, thank you! What I like most is that this is true for both men and women. ❤️

221 b

Started at 50+ %... about 60 kg lean, 121 kg at 16. Down to 64 by 18. Then slow climb back to 90+ mid 20s and then stabilised at 80 kg. Now going at it seriously hard cardio daily up to 180 min but no less than 90. 1500 kcal deficit, lots of protein and salad. Down to 75 kg from 85 around new year's... finally now that I consume A LOT (135g) of protein I'm not hungry at all anymore. I almost have to force myself to eat. It's awesome. And I do eat very large amounts, just most of it lettuce or similar but I do have tuna, eggs, some bread and cheese alongside to keep the spirits up. My new app which I like is saying I will reach my target 62 kg Sept. 17th. Let's see. But I've been a good boy. 2 h on the bike today and only at 700 kcal of my 1500 allowance so I can feast tonight. And Saturdays I'm allowed 2200 kcal. So I can generally eat what I want and as much as I want. That really helps to keep motivation up during the deficit days, I know Sat, there WILL be apple pie :) Tiramisu if I have been a very good boy (instead of dinner with espresso).

I really can't speak highly enough of very hard cardio. I basically sprint, recover at lower speed and sprint again until I really feel my muscles cannot keep the speed up and I shift back down the gears and go below 15 kph. I manage to burn a huge amount of calories (some days 3000 and more +1800 maintenance). Combined with short but high resistance lifting and plenty of protein while stuffibg your face with veggies and rubbing such a high deficit I can actually still have cake on non deficit days without going over maintenance.

Wish I had videos like these 20 years ago because it took me a LOOOONG time to figure it out and sift through all the BS myths.

At least I now have all these wonderful ressources like YT and apps to keep track of intake easily that I feel confident I can finally get to the finish line (and stay there this time).

I used to constantly rationalise, I don't eat that much... my maintenance is below aeverage blablabla. But it was just excuses. Actually keeping track made me realise I did consume plenty. And lots in carbs which happens super fast. Still hubgry and 1500 kcal in already... and yes my maintenance is lower than average but it's just like 100 kcal. Not what I thought at all. Vut you eat one big dish of pasta and boom a thousand down the hatch and straight into my fat ass.

Leon Jupe

Great advice man. I'm starting now at 34% .. I put on 20kg in 6 months and feel so bad... can't get in most of my clothes, gone off sex, ashma is worse ... can't believe how bad it feels to be so overweight ... keto for 2 months with exercise everyday is my start plan until I get off that 20kg

Caine

Good luck

Bill Bene

Really great and unique advice (in the first section) Most people don't do this. It's so important to be honest with ourselves and the choices we make. It's a struggle..lol...Keep the great content coming. Especially for guys over 50. Best advice for us half century guys?:)

Zeus Himself

I went from 30-35% body fat(95 kilos for 1M75, to 75 kilos around 18% body fat right now) in a year, and I still look like I'm 25% or something body fat. My goal is to be around 70kg or more like around 12-15% body fat but as Im getting closer to my goal and realizing I still have an insane amount of fat on my waist and chest, I'm starting to freak out. I don't see how that could all go away if I lose 5-6 more kilos.

Alexander L

Last year I reduced snacking to two times a week, walked 2 hours a day, 20 minutes of cardio three times a week, 50 pushups a day, limited calorie intake while eating at least 60g of protein a day. Lost 8kg in three months. After that I went back my normal lifestyle for the last six months. Gained 3kg since then. Now I'm back to being active again.

Protein Rocks

Very educative, thank you sir ! If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight. Cheers !

Mario Tomic

Cheers!

Jeb! Bush

I have no idea what body fat I am but I’ve lost 25lbs since April, 50 since I started last year, and kept it off... so far. So I’ll just keep going. Protein is high and strength in the gym is higher than when I started so I’m not worried and I now look relatively good. If I had to guess based on photos of others, 15-20%

I started at 42.6% body fat on April 7th. I’m now at 34.1% body fat. I started cooking all my meals. High protein weight training. I eat grass fed ground beef pasture raised eggs shrimp salmon quinoa beans fruit veggies very clean. I recommend if you want to look at your weight more efficiently get a scale that measures your actual body fat not overall weight. The scale can be your enemy. I try to walk in the morning first thing but definitely recommend weight training over everything.

Bizza

I've started training and doing diets multiple times now but I always failed due to getting lazy at some point and looking for excuses. As said in the video I didn't really have someone who watched me do it so I can't hide anymore. So here's what I'm thinking about at the moment. I know what to do but I'm just too lazy to do it so what if I put on the pressure on myself by letting others watch my journey on tiktok. I'm thinking about making daily uploads to force myself to keep on working on myself. I don't want to hide anymore because that's always been the reason I've failed. What do you guys think about that idea? I want to change and by showing others that I try maybe I can help others change too.

Gothic Writer

Great video. I'm doing similar but not specifically for body shape etc. I'm doing it to improve my Parkrun time. I am carrying possibly 10 kg or more extra bodyweight so I run Parkrun slow. I want to run it faster.

TheRabbi98

I've been going to the gym regularly now for several weeks. Motivation is still strong. Now it doesn't feel like my day is complete without a visit to the gym. I have been able to lose quite a bit of weight before, but the only thing that worked was eating little enough that I was constantly hungry. Of course, that didn't last, and I ended up gaining the weight back and then some.

Business Success Coaching with Harry Armistead

Great video. Both in terms of content and filming and editing. I'll be following you for more! 💪🏼💪🏼

Larry Brandt

This video is spot on! Good stuff. It's almost exactly what I did

Enoga Macka

I always over complicated this. Its so much simpler than I ever imagined. Calorie deficit coupled with regular running and weight training. Most importantly a healtby diet, nkthing crazy just balanced. Carbs, protein and greens each meal. Im seeing decent results and will stick with it.
Any recommendations are very welcome.

Panos

Drink a lot of water. Especially if you’re feeling hungry. I also drink a big glass of water before each meal too.

Elestar60

Also I’d recommend lowering on the carbs and increasing healthy fats and perhaps proteins.

SF Real Estate Deal Maker

@Panos Water before meals is a huge help to feel full faster.

anthony soto

It's actually pretty easy, just need to stick to it and switch up cardio.

Matt patt

All great points bro and simple to take in and follow.
Got yourself a sub.

Much love from Australia 🇦🇺

Ben DeLaughter

Seriously, quality information as always. I love this!

J

Fantastic video! I’m going to send it to two other friends that also need to start down the road of weight loss like I do

Evan Erickson

Hey Mario Tomic I work second shift and I noticed my weight is going up again and I am just not happy with myself. I find myself having trouble finding a stable breakfast, lunch, and dinner and not getting into junk food. Would you have any tips for trying to get on a better track or trying to adjust to that new lifestyle?

Aal Lias

Great tipps in this video! Also I would add something when it comes to eating: Learn how to cook! There are great courses everywhere and it's also a good opportunity to meet new people with great mindsets. Bonus: You learn lots about the food you eat and hopefully enjoy cooking. Also for me it was important to stock my shelves and fridge with healthy food I enjoy and have always some ingredients at home to make a healthy meal when I do not want to consume a meal I've prepared already.

Bob House

Perfect video. Period. The psych aspect in the beginning threw me off because self reflection that I don't do. 😂 Then you said stop drinking calories and get accountability and this is firing at all cylinders. Subbed.

Diego GF

My goal has been 7500 steps each day from monday to friday, and 11000 steps saturdays and sundays, i've lost some 84 pounds in like a year and 3 months

Dev Glover

Wow! Very impressive and inspiring! 7500 is a good sustainable goal. Thanks for sharing your journey.

Timothy Connolly

That's pretty darn good. Nice Work.

christian black

That was actually the best get-fitter video I'v ever seen with the real fundamentals covered and no excess detail

Victor Santiago

This is great. Well done. I was doing all minus the weight training.

Pedro

Great video once again! I think that would be interesting to do a video about how to estimate body fat percentage. When we google images on that topic, we always retrieve images of guys with a very decent amount of muscle with variable percentages of fat. In those pics, even the guy with 20% of body fat seems pretty in shape. The average guy does not look so good when they carry 20% of body fat. It is very hard to find those kind of pictures showing guys with low/medium levels of muscle, and that would be much more relatable.

king

well seems the average guy should get a very decent amount of muscle and make their ancestors proud

Gerardo Esquivel

Regular people who dont have that amount of muscle showed on the pics you mention, have more body fat than they realize

You could think someone would be at 25% bodyfat, when in reality its more likely to be 35%

Tears In The Rain

I already lost 40 lbs out of the 60 I need to lose, this is perfect for me thanks a lot

Will Adote III

For the 3 days a week workout, Which 5-6 exercises would be recommended to do?

jellyrcw12

Everything you said is so on point. Especially the consistency audit!!

Roberto Diaz

Thank you, I took a test got 30% body fat, I’m aiming to be at 20% by the end of the year. I will implement these!

Brian Go Round

Walking an hour first thing in the morning, 5 days/week, lifting 3-4 times per week.
Started 20230101 at 223lbs, 32.8% bodyfat, currently 215.0lbs, 31.5% bodyfat.

Nate C

I don't typically post things like this, but I've been watching your videos since I started taking my health seriously 2 years ago. Started at 220 LBS and around 30% body fat and I'm now down to 165 and around 12% body fat. Your videos are some of the best amongst the fitness guys on YouTube and your impact on my life has been substantial. Thank you for this content, Mario. You're truly out here changing lives.

Trevor Bochon

I'm currently down to 205 from 212, between 25 to 30 percent body fat. On your journey down to 165, did you do a fair size calorie deficit? Eat quite a bit of carbs or keep them low? Od like to get down to where your at

Eli Arbaiza

I agree with most of what you say, except I don't think walking is adequate enough, I feel like it needs more intensity, such as running or swimming. When I was in college I used to walk around a lot around campus but never could lose weight, but then later after college I started running, swimming, and weight lifting and I've lost about 35 pounds this year. I was probably around 35% body fat, not sure what it is now, probably between 25--30%. I couldn't even run a mile nonstop when I first started but by being persistent and pushing myself to do more, now I have run 4 5k races this year and I can run over 4 miles nonstop. I also like swimming as cross-training as well.

Don Hickory

Thank you for doing this video, great content!

arturo troncoso

The best thing to do is definitely consistency and finding the fun. Once you do it at a set schedule you'll feel sick the day you don't work out or eat correctly

Lennart Goebel

i've started with 40% now i am at 30%. It works as you say and your video confirms my previous actions. But i have to admid, some habbits are a real problem (like snack to a movie) and my social life too. SO if i may added add a sixth step: Don't let yourself be thrown off your path, even if it's your best friends. (if they really are they will support you and show understanding)

ibiza09putitthisway

Great advice! Seriously an outstanding video

Sean M

First thing I did was cut out sugar. Drink water almost exclusively, with a few glasses of unsweet tea mixed in. I'll go out drinking with friends on some Saturdays but that's it, unless I'm on vacation, that's a different story. Started out around 30% body fat, now down to 24%, 193 - 170 pounds. I was very lax with my diet at first. Cut the calories but didn't pay much attention to labels. Now I'm really monitoring my food intake and it's making a difference, trying to get that stubborn fat.

Brian

For real I am at 30 percent right now after more than a year of lapse and I'm thinking of jogging 5km later and hitting the gym. This vid is just the wake up call I need. Gotta do it smart

OrdinaryHuman

Jogging 5km out of nowhere is pretty likely to result in an injury if you've been sedentary for that long and have gotten fat.

everydayfun

Try biking kinda helps you out.

Corbin Kendall

I used to be 40% im at 30%. Im gaining muscle pretty good i feel progress in the gym. But my body fat isnt falling very fast. I usually aim for 1900 calories. From what i calculated thats a 400 calorie deficit. Its tough.

csohrab

Simple & true. Thx for the clear words, Mario!

Michael Brammer

This is the right time for me to see this video. In 8 1/2 months I have gone from 353 pounds to 250 pounds. At last exam 1 1/2 months ago (261 pounds) I was at 36.7% body fat. I have lost some muscle mass (from 63 pounds when I was 332 pounds to 49 pounds when I was 261 pounds), and I am trying to stop that loss while I continue to lose my fat. Walk 20,000 plus steps daily, row 1/2 hour 4-5 times/week, and use a 25 pound dumbbell for 30-40 minutes 3 times/week. Keto with a bit of a cheat towards more protein but very little carbs. I am 59 years old. I still need to lose 96 pounds to reach recommended BMI levels.

Randy Levy

Sounds like you are doing great -- keep at it!

Michael Brammer

Still working at it. I am now down to 208 pounds (lost 145 pounds). DEXA a month and a half ago showed me at 30% body fat. Probably around 28% now. Since the new year, averaging 9 times/month in the gym doing resistance training (1 hour 15 minutes each session with 14-17 exercises of 12 reps x 3 sets using resistance machines). Average rowing about 3 times/week of 30-40 minutes. Continuing with the 20 to 25K steps/day. FFMI score of around 24.

KA 237

First time I lost weight, I ended up in the same cardio trap.
I lost 50lbs, but was skinny fat.

65vwbug

I eat 4 meals a day, high protein diet, but still get my carbs/fats. I recently cut myself off from eating after 6 p.m. till usually 8 in the morning. I know you truly start fasting about 3-4 hours after your last meal, seems to work for me.

EA M

I've never been above 30% bf in my life, but these tips apply even to those trying to break a fat % "plateau".
Been stuck at around 14-16% for about 6 months and somehow can't break the 12% full six-pack target. In my case, it's the diet. I can restrict calories, but it's very hard to stay disciplined with GOOD foods in the long-term.
Muscle-building has been great, cardio too; i have stayed in really good shape, haven't fallen off, in terms of gaining too much fat and have made this sustainable over ~2yrs. But man... that 12% target is tough. I'm 45 y/o and pretty busy with life, so that obviously plays a role. My last bit of fat is on the lower abs/love handles.

Gym Winning

Any man over 35 who wants a six pack must fast 24-48 hours atleast once or twice a week

Alae Farm Estates LLC

@Gym Winning Lol so not true.

Gym Winning

@Alae Farm Estates LLC If you are a natural and want to maintain a high level of conditioning, it’s the easiest way. You can do caloric deficit and all that but body composition will get softer and softer because metabolism starts slowing and test is lower.

Alae Farm Estates LLC

@Gym Winning couldn’t just be that test is lower? And not everyone over 35 has lower than healthy test levels lol. If u have low test, get on trt. Then work out along with ur deficit.

Gym Winning

@Alae Farm Estates LLC What if you don’t want to be on trt forever? Also tracking macros and meals over long term isn’t feasible for most men at that age who have life obligations. Long fasting produces HGH and balances hormone levels. Using the clock and the body weight scale is much more practical and efficient than going to a doctor and carrying a food scale

Antonio C.

I'm literally starting at 29% body fat, couldn't ask for a better video, thanks

Peter Stuart

I listened to this, I am doing all of this, I am happy it'll be great in time!!

Viking Fitness South Africa

I was thinking of doing the Dwayne Johnson Hercules bro split but I'm at 26% body fat, was thinking of adding on more muscle, making the cut easier. Thik its a good idea vs my current fat loss upper/lower+cardio program?

Ramon Briones

Good stuff man. Seems so simple and common sense but people struggle with this

Mario Tomic

Simply yet difficult to do!

Tony Tony Chopper

Great video, this helps a lot as someone who has no general direction being new to the gym.

Mario Tomic

Thank you!

imonoke

Everyone who watch these videos are in a state that they dont know wtf to do in the first place

Vidalsky Ociosen

In the past that 15% body fats for young male is normal even in the 80’s , now that we are in generation simp, body fats increasing and testosterone is decreasing it is a fact, some male hoping that MGTOW or red pill knowledge could tilt this back to balance, well don’t rely in hope men, lift some weights and stay healthy.

Lee B

A year ago I was 33% body fat when I decided to lose it, I am now 20% and feeling much better

Smurby

From 101kg to 92kg, now I’m trying to stay consistent to get back to the 78-84 kg range 😬

cbj324jkl234jk234

Thanks for the info. I would never have thought of eating less and being more active when losing weight

Mario Tomic

Happy to help! :)

Wayne Griffin

Ive started this journey about a week ago. Its taking a lot of adjustment. I dont know my exact body fat but i look like the guy in the first picture so Im guessing I must be about 35%. I sure look like it. The thing is that Im worried about being able to do the lifting of weights thats recommended as Im 50 years old and years of work have damaged my back, knees and elbows. I dont want to be a big muscular guy, just not fat. So im wondering if I just walked on my teadmill every morning and lifted very light weights could i stay toned and not be skinny fat.

Sergio

I can confirm this works. It is not complex, he has not given hard numbers nor specific plans. Just eat well in quality and quantity, do strenght training, integrate it in your life. I haven't eve hit the gym myself, just some consitency at home with just bodyweight, and a bit of patience. Change doesn't show up in two weeks. Suddenly people around you start noticing and asking you.

Sir Septimos

I do a PPL workout 5x/wk M/T/T/F/S with 15 minutes of steady 7.5mph run after all workouts except legs. And I have a walking pad to walk at work on week days so at least 50,000 steps a week not counting regular walking I’d do.

I don’t feel like I eat to much. I have a love it coldstone ice cream once a week but every other day, I am 1000-300 calories under my goal.

It has only been a month yet but I don’t see much of a difference. Is that normal? Should I keep pushing or am I miscalculating something?

Life On a leak

Whats ur weight

Patrick Schutte

Thanl you for your helpful video! I subscribed. Do you have any tips if you cant walk for 15 minutes due to back issues? (Its because i have to much weight and not enough muscles around my mid section). I am now cycling for 1 hour a day. Is that also fine?

Stroon

Before I watch. I AM at 30.5% bodyfat. Been trying for years and been non stop rebounding. I"m finally in a mentally solid space that I will do it this time.

NamePending

I used obsessiveness as a tool for calorie tracking and finding ideas from YT. High volume, low calorie food. Resistance band training in my cube. Fifteen minutes of 125+ heart stairs. I have an exercise shirt to change into in the bathroom. If I have to walk a bunch at work and it chews up time, then no stairs. Use what you got and work your tendencies.