I’m 46, 5’11”, 200lbs…..started at 2000calories on Jan 1st, down to 1500cal/10K steps with 30/40/30 macro split. Have only lost 1/2lb by daily ave weight in’s in three weeks. I’m not hungry, content at these calories. Am I in starvation mode? Should I bump back up calories? Help me!

Please, let us know 230 lbs to what?!

Question is how many people sign up to the challenge and how many achieve the goals. I can imagine the percentage of who succeed is very small.

I’d love to know which training plan she chose for the challenge. I just signed up and am starting to look at all the options in the library.

An hour a day at 5 AM daily. The real benefit is your mental health.

I love your videos! I’m an ER nurse I’m always on my feet but also have included incline walks and macro counting. However it’s still such a struggle to lose weight I’m stuck nothing budges I’m worried it’s my night shift messing me up? I don’t eat poorly over night or anything like that. Super frustrating!!

Hmmm, new 2025 goal: get accused of abusing steroids. 🫡

In n out burger protein style double under 500 calories high protein 👌

I would love to see a muscle gain challenge!

Nice 👍🏾 Paul I’m usually a 10,000 to 25,000 ish type a guy the lower end for a maintenance phase the latter for a diet. My cheat code is pacing in my place or building and daily Am 20 min cycling or elliptical, hey they always say Iraq 🇮🇶 vets are crazy 🤷🏾‍♂️ 😅anyways who gives a crap I’m about my goals Baby! Keep em coming man! 💪🏾

I tell my clients all the time that movement is magic! It's a great way to burn more calories 👌

Walking is King. It helps keep me lean.

Quick question. I broke my toe 😂 last Tuesday and gave been trying to figure out what I should do. I obviously can't lift heavy can't do certain lower body moves and can't do Hardley any walking and I'm usually a 10k plus girl. Currently only getting maybe 4000 what can I do to stayactive but make sure I heal well. I do have a spin bike but notice when I do that after 10 minutes my foot starts to hurt what could I do to not put in the weight during recovering and still stay active exer I wise and currently not trying to build upper body muscle . Im 5'4 155 pounds looking to lose about 15 to 20 pounds and still build good muscle in my lower body tighten up

How can people walk 10.000 steps a day? That’s 2 hours of walking at 4km per hour. Nobody walks 2 hours a day, people who have a busy job maybe. But I’m a tattoo artist I sit the whole day, go to the gym for one hour and train my ass off fitness bodybuilding and than I need to walk 2 hours? How?

i already lost 12 pounds from 230 since January 6th, but i didnt want to wait to get healthy, i am so excited for my first transformation challenge and im using it as a push to keep going

I'm on 7500 steps per day. I usually do much more.

What’s a realistic expectation of lean mass loss during a caloric deficit? Yes it’s possible to maintain or gain muscle, but a better chance that you’ll lose some. Could that fat:muscle loss ratio be 5:1, 10:1, 20:1?

This is so inspiring!! I love how happy she looks. I am thinking about signing up now😊

I'm down 8lbs this month because of your knowledge. Thank you

This is amazing inspiration. Ive been lifting heavy weights for 9 years, but I dont like cardio, but i could walk, and I love David Goggins

I have a big goal to reach by May 9th. Walking is going to be my base program.

Paul, do you have a walking pad you’d recommend? It’s currently -2 degrees where I am. I’d like a walking option during the winter! I appreciate the videos and advice.

Thank you Paul

Weight lift in a HIIT form right there.

Doing 10,000 Steps Per Day !! 2 Walks per day on the Beach and one at the GYM !

Hello ! Can we participate to the challenge if we live in an other country ?

Walking 100 miles per week? My brain has trouble understand how long that must take each day. Isn't 2 hours = 10,000 steps = 4-5 miles? How is she getting to 100 miles a week? Is she just walking all day long?

Is it just me or has your upper chest grown a lot your looking bigger in upper chest and shoulders 💪🏻

Real nice video this is like the first video I ever seen with someone like you explaining real information

My younger brother Danny, already fairly lean at 12% - 13% body fat, lifting, HIIT, 2250 calories per day, wanted to get very lean to 6% to 8% percent body fat. He upped his steps from 9000 per day on average -- to an incredible 22,000 steps per day on average over a 10 week period. 150K to 156K per week! To both mine and his amazement, he lost NO weight or body fat during those 10 weeks. It was SO disheartening I couldn't believe it. I was devastated. He felt let down by my recommendation for added steps. The guy really has heart. Thee only thing I could surmise was that he added too many steps and his system set off alarm bells, and adapted because his daily calorie deficits were just too large. But BOY was that a let down Danny is 6, 3" 194 lbs, age 58. A real mystery.

Paul watching youre video's the last year and always brilliantly explained. Tired and tested

Yes to more content for women!!

Although LISS is easier to recover from especially if you are new to exercise and cardio, higher intensity cardio up to your maximum heart rate will improve your cardiovascular health, ultimately healthspan and lifespan. As you get more fit, it becomes easier to handle higher intensity exercise. So, it all depends on your goals and fitness level.

Yeah, maybe, but I'm a 44 year ole female and if I gain weight it goes right to my belly.

Do you have to walk at an incline?

I love the idea of walking as cardio, my question is this. Is walking in waist deep water equivalent to walking uphill on a treadmill? It's easier on my feet plus I love the water.

I just started watching your videos, thank you for addressing those of us who are sedentary when not at the gym. I’ve never seen someone as fit as you who admits to being sedentary for work. Finally a fitness channel I can relate to. I’m glued to my desk everyday with tons of work. Until I found your channel I was feeling discouraged about fitness because of having to sit so much throughout the day. And all I ever hear is how bad sitting is…yeah I know it’s bad, but I don’t have a choice so it’s really encouraging to hear you have a similar work situation but yet you’re able to stay fit! After watching your videos I feel like I can pretty easily do an hour of walking before work to supplement gym workouts. Thank you for talking about being sedentary and for teaching about small changes that can help. I’m now feeling motivated to try walking in the AM.

Condolences for your cat Paul.

Finally you did the million dollar question video bro 😅

I just started the 90 days belly fat lose challenge by walking 1.5 hours twice and lift weights 3 times a week 😅

Minus 24 today with windchill. I’ll just over 6k and a treadmill sounds lovely lol

Sounds great. Definitely on target. Yes to the photo shoot!!!💞💞🙃💞💞

Do you think 22,000 to 24,000 steps a day or 4 to 5 times a week is overkill it turns out to be about three hours sometimes four for me with a backpack climbing to about 8500 feet. I live right by in Utah right by the edge of the mountain it’s good hiking. I’m wondering if this is overkill could I do the same thing on the treadmill doing less with the same results? Thanks, Paul.?

So can we walk and do resistance training 4 times a week or needs to be every day? I gain weight on meds too

One way to get a little more bang for your buck when you’re walking for exercise is to use a weighted vest or a ruck sack. 25-30lb vest or ruck will boost your calories burned on your walks.

Hi where is the link for the interview?

Lmao I’ve noticed the leaner Paul gets, the more short and snippy his dialogue comes across. When I break below 15% I tend to get a bit of an attitude 😂 shit is rough

Paul, i like you am 49 yrs old, ive allowed my sedentary life style and laziness to prevent me from going to the gym for the last several years... I went from 170 to 270, now down to 235. Any advice for me to get my butt moving? Ps: love your videos, you're an inspiration my friend

I did 17,500 steps once last year and it damaged my big toenails. 5-6,000 steps is good for me now.

Anybody that has a dog should be walking it every single day 365 days a year. I don't think I've missed a day in 15 years rain snow or shine 95% of those days are multiple walks