30% to 10% Body Fat Timeline Explained

[@areib78]

I love that. “If you want to look different, you have to kill the person you are now.” I’ve always said, your body looks exactly how you are mentally.

[@Blessed2XS]

Wow.

[@mrmartywaring]

Down 21.6 lbs from 229.3 on 8/31/24 to 207.7 lbs as of today. Your videos have been really helpful

[@onaraider2007]

Bravo how long it took you to

[@AODStrings]

I injured my shoulder 4 years ago and stopped body building. Got to 26% body fat and hated my body. I started my fat loss journey on September 31st, roughly 6 weeks ago. I'm 6ft, 40 years years old and went from 204lbs to 189lbs in 6 weeks with zero cardio while maintaining lean mass with weight training. It's very doable, it's just a matter of consistency and will power for 2 weeks, then it becomes habit and addiction when you see results.

[@pbjockie88]

He finally answers the original question at 6:20

[@metalfuryskulls]

Ha, I'd say it was 8:00 😂

[@metalfuryskulls]

Actually 10:20 😂

[@Kurostyle21]

Even better 😂

[@shahjehan]

I hate when people don’t get to the point. 😂

[@luckycarlos1991]

Hero

[@incurab1e]

I don’t normally bother to hit the like button but this guy tells the truth and deserves it! Lost over 20kg… gonna walk again later tonight

[@trevorpierce1618]

8 lbs down! Started at 211 weighed in at 203 this morning. Started October 1st. Thanks Paul for your guidance!

[@PaulRevelia]

Are you doing more walking?

[@trevorpierce1618]

30 mins incline walk everyday and 4-5 days a week weight training.

[@Ghost-rr7xh]

@@PaulReveliahey Paul, do you have any videos on how to prep your body for a show/beach day /photo shoot etc as far as how/when to use salt, carb load and water to look your best for a specific time?

[@marvinsmith1171]

Nov. 03 first day walking for 30 days

[@one_of_atl_metros_finest]

Nice Paul!I have a herniated disc I think 🤔 a cut I did about a year ago it got inflamed I was out from lifting for about a good six weeks concentrated on some body weight movements 🤷🏾‍♂️ just some over 40 shit hahahah I can be stubborn at times but you gotta be In this sport sometimes ✌🏾 🤙🏾Keep Crushing It! 🙏🏾 Thanks Paul

[@chasingmoney9428]

Millions of videos out there on this but this one explains it how people need to hear it and with excellent points. New sub

[@thisme1973]

As a 6-foot-tall, 51-year-old, I started rucking in November 2023. My workout routine includes weightlifting three times a week and rucking two times a week. I've lost 32 pounds in 10 months, with a daily calorie intake of 1800-2300. My starting weight was 251 pounds.

[@PaulRevelia]

that's amazing thanks for sharing!

[@silvermediastudio]

Keep it up! By 55 you'll be 5'10".

[@klw3786]

@@silvermediastudio Uhhh No given I am 8 years older than him and do a pretty similar routine I was 5' 11" 4 years ago and still am.

[@sicilianr1]

Carnivore is faster, I started back on my diet this last spring. Lost 55 pounds in less than 3 months. 6’3” and Was 280ish when I started. Carnivore works. No more heart burn, acid indigestion… feel better than I did in my 20s when I trained religiously before kids.

[@socksonfeet8125]

What is rucking?

[@qifeisong5577]

"Fat is just a cell in your body, they are not stubbon, you are stubbon." This is one is so good.

[@chachenaki_kichenancha]

Sometimes when my parents are not home , I dig a hole and pretend to be a carrot

[@PaulRevelia]

i have found it to be true!

[@VWJR86]

Walking has been a huge assistance in not just my mental health, but my physical. Being obese pretty much 80% of my life I finally have been able to get my weight down with finding a diet that worked for me, and has now become a lifestyle. An unfortunate side effect was that I lost a lot of muscle mass in the process. I've been able to gain that back over the last 4 months with resistance training 4 days a week. Now I walk 3 miles every day during my lunch break at work, with a daily goal of 7 miles minimum. My weight has been stable, but I've seen huge gains in my weight lifting ability.

[@jparreno]

In January I was 168lbs after working down from 195lbs with walking and lifting. Over the past ten months I haven’t tracked food but kept consistent with workouts. Hoping there will be another prophysique shred coming up… trying to get my 6 pack back before I turn 45 in April… love the camaraderie in the Facebook groups!

[@xDreaMeRxYT]

I’m on this journey from 30% - 10%. Thank you for your content.

[@WeighedWilson]

You can do it!

[@warvet40.87]

I was 250 lbs. in January. I'm 44, 5'10, and was 30 percent or over. Since January I started "Walking Without Stopping" and collectively walked 1300 miles as of today. It took me 10 months to cut down to 185. I've included resistance training and only paid attention to "what I ate" and how much. Meaning no fast food, but I didn't deprive myself when it came to home cooked meals once or twice a week If I can do it anyone can. Now, I'm working on body recomposition and dealing with lose skin issues. Losing weight isn't complex. The only one that can lose weight is YOU! You have to really want to do it. Don't use KZbinrs as anything but a resource for some general ideas. They are not a good example other than looking pretty for the camera and talking too much. Use real people in your lives for inspiration. You got this!

[@MnGunner]

Congratulations!

[@WeighedWilson]

Fasting 3-5 days is reputed to help lose loose skin. I've done a 3 day fast on both October and November and it's really not difficult. Just take it a little easy on exercise while fasting. I walk 5+ miles but skip the weights (or do one set of 15-25 reps to failure of each muscle) while fasting.

[@enowmessi2844]

My favorite coach that gives you the direct information you need

[@RichardKernNZ]

I'm a 6ft, 44yr old guy. While I've still got a long way to go I've lost 44lb (20kg) in a little over 2.5 months, starting from a hefty 300lb (137kg). Walking, eating better, intermittent fasting, and lifting weights. It's a journey for sure, thanks for the inspiration to keep going.

[@HowAboutThat224]

I have lost 22lbs in two months from 210 to 188. I’m wanting to lose 30 more to get in the 15% body fat range I hope. I have been averaging 12k steps a day. Going to try and step that up.

[@joshuadrew7400]

Started at 25% at 215lbs. Down to 200lbs. Starting to stall but keeping faith!

[@luciandavis5222]

whats your height ?

[@angelshaver2017]

Man, I wish I could afford you as my coach! I was diagnosed with a Brain Tumor and had radiation for treatment as it was inoperable. I gained a substantial amount of weight due to medication for brain swelling. I must have gained 100 pounds from the strong steroid I had to take. It took me two years and competed in May 2024 with no coach just willpower. Shockingly I came in 1st place. Now I am working on getting better muscle size naturally and leaning out slowly for my next show. Thank you for all the advice you give it has been so useful! Seriously you are the best

[@aronrussell4680]

Congrats on the recovery and fitness results ❤

[@khanager2814]

Talk about making lemonade out of lemons - congratulations on turning a terrible situation into a chance to put on a tonne of muscle, good luck to you mate!

[@MnGunner]

Congratulations! Wow! You have a ton of willpower!

[@BrianHughes-k5p]

There are also some great applications that have a little sense of community where people post their walks and jogs. Please keep going.!! Thank you for sharing your story.

[@DesertCoyote-t5k]

Due to injuries, I can only do walking. My running days are over. I’ve been walking on average 8000 steps per day for about seven weeks. Together with a better eating plan. I have lost 1.5 lbs week approximately on the scale. I also feel stronger and my skin is starting to clear. I set my calories at maintenance 160 lbs from my starting weight of 180. I fast 36 hours on Monday. I eat a +300 Surplus on Saturday mainly Carbohydrates. I do dip in and out of a deficit a few days a week due to appetite problems. I still meet my Protein Macros. My starting BF% was 30.1%. I started with body weight exercise to build and strengthen my connective tissues. I have recently started lifting weights 3x week continuing bodyweight exercises, resistance bands and sandbags. Hope this helps, I am learning too.

[@Frostbolter_FPL]

Fully agree with you! I’ve been steadily reducing my weight with a combination of walking and more recently running (since May 2024) such that I generally do about 120-160km a week of walking/running and combined with a good diet (monitored via MyFitnessPal), I have gone from 104kg to 76kg since starting in Jan 2022. Slow but steady. Today I just did a slow half marathon on the treadmill (21.1km) at ~6m30s pace and felt great afterwards. Zero hunger and I could have gone longer. I have a Lumen and that device also indicated I was burning fat for the session. I drank a Musashi post shake and feel great. Keep up the great content!

[@saint1436]

I dropped 75 pounds in 24 weeks and competed in my first ever show, now back on a massing phaze getting ready for next year 💪

[@derricklizana4065]

I can honestly say i have gotten leaner since ive been watching this channel

[@PaulRevelia]

well that's a huge compliment!

[@jc10907Sealy]

The daily treadmill is a game changer I do it fasted first AM exercise 1 hour 3 miles and sprinkle in a 20 mile here and there throughout the day. Changes my body shape and composition

[@acamilojr1]

Same here best purchase ever was my home treadmill 1 hour fasted Cardio very day. 10k steps minimal a day, two months in. I'm not straving either. I started at 292 I'm at 273 and loving it! Easy with zone 2 cardio, feels like effortless fatloss

[@Trippp550]

I’ve walked and only walked (10k-30k every day) and a diet with a calorie deficit set to have me lose 1lbs/week, I’ve lost 72lbs and 13.4% body fat in 13 months. Started at 215lbs, now I’m 143lbs. 31.7% body fat, now I’m 18.3%. I only got a gym membership and started working out 1-2 times a week a month ago. So 99% of my success was walking and dieting

[@ProxyAuthenticationRequired]

Amazing transformation!

[@PaulRevelia]

Thank you!!

[@johnsantostefano3373]

This may have been the most informative video Ive watched in quite some time. Thank you! Ive been working out forever and have gained much muscle mass but have always carried extra body fat so the bulk defeats the purpose. Time for changing sh*t!!!

[@PaulRevelia]

So welcome!

[@M-hh9oo]

Thanks for the video. I’m now 6’1” 235 and my waist is now 28”👍🏼👍🏼

[@Jimvenice2008]

I’m 6 3 202 and have a 34/35 inch waist. How the heck are you 28!!! At 30 pounds heavier that blows my mind haha

[@kevinhikes3132]

Most people dont have time for this , when was the last time you walked for 12 hrs straight , by youself , in the woods , You would be surprised how you body changes, it adapts to the atmosphere and you start to become WILD

[@dr.strange6458]

I just hate channels with people on TRT, Tren or Clen and who knows what else and tell you how they look like them by doing their exact training and eating how they eat..remember they could not get help without that extra PUSH. (peds) If you ain't Natural, then tell people. Atleast this guy know what he is talking about.

[@DrJLad]

I never used to believe people when they said this but I'm weighing my food, tracking my calories, lifting intensely 3x, getting stronger, cardio, and walking 10k steps a day and my weight has more or less stayed the same for 6 months now. This past month I went from 2060 calories per day to 1800 and still nothing changes. I just finished my first week of increasing steps to 12k and I've gained a half pound lol.

[@mTwMarco]

If you are getting stronger you have gained muscle. And because of that there is a big chance you still are not in a deficit. Has your overall look changed if you look in the mirror? The scale alone doesnt always tell the real truth.

[@DrJLad]

@ really hard to tell tbh. I can certainly see the muscle gain when I flex but not so much just standing. I may be in that body fat range where not much changes visibly. I’m trusting the process though, it’ll come

[@SoumangueBasse]

@@DrJLadThat’s tough, but I totally get where you’re coming from-I was in the same boat. I didn’t start seeing results until my eighth month, and then, all of a sudden, the weight began to drop. Stay consistent and trust the process. What you’re building right now is more than just physical changes; it’s a lifelong habit, and that’s what really matters. Think of it this way: the universe might be testing your patience and commitment. If you resist the urge to quit, the reward is long-term health and the physique you’ve always dreamed of. Keep going-you’ve got this! Good luck!

[@WeighedWilson]

Are you getting enough protein and managing carb intake? I aim for 1g protein per pound of body weight and my weight is dropping off nicely at 2500 calories daily. I don't count fruit or greens as calories and only have 2 slices of homemade bread after my morning walk and before weight training. Down 36 pounds since May 16th.

[@DrJLad]

@ yeah I had dropped from ~205+ down to 180 and then things pretty much stopped for a long time. After this post I went from 10k to 12k steps and it seems to be paying off. Weight finally started trending downwards. As soon as the weight started moving again I was able to see the progress I’ve been making. The quest continues!

[@SoccerStreamSA]

Answer is at 10:19 😅

[@johnpaul5316]

lol…thank you!

[@mahed82]

I was 6.2 f 241 pounds heavy . I was a truck driver. Overweight pre diabetics pains in my feet back and neck😢. I quit trucking I joined the military and now I got my body back when I was in my 20.total lost 41 pound of fat . Sometimes you have to make a change for a better life even if you make less money. Im happy now and healthy .

[@dytnz]

Thanks Paul, I’m currently on my journey and this video is spot on with the direction I’m taking

[@AdrianRosas-fj2lk]

Todo me hace sentido. Tengo 42 años y estos consejos están increíbles y sencillos. Saludos desde México.

[@Phantom_Shadow79]

Wow 😳 will give it a go I'm 296lbs , 45 years old and struggling thanks for your inspiration 💯

[@PaulRevelia]

Hey man let me know how i can help!

[@WeighedWilson]

I've lost 36 pounds since May (6 months) eating 2500-2800 calories daily. I walk 5+ miles almost every day. July and August I topped 210 miles each month. Now that it's cold out I've been doing an hour on the treadmill at max incline at 2.6mph. It registers 670 calories not factoring in my body weight. I also lift 3-4 days a week. Never feel hungry on 200g protein daily. The calculator says the my basal metabolic rate is about 3070 calories daily. I've only added a few pounds of muscle according to my scale, but I think I will gain more muscle once I hit my fat goal of 10%.

[@76MUTiger]

If you do what you did, you get what you got. Change requires change.

[@spacewalktraveller1]

Cardio is great and I've done a lot of long distance walks, 10 days +. Loosing weight is all about how many calories you are putting in your body and how much you a burning. Loosing weight is about 80% of what you eat. If you eat one doughnut you have to walk for about one hour to burn that off. How many calories you burn while you walk all depends on how fast you walk. Personally, the best thing for me in loosing weight was counting my calories, it really showed me where the problems were. It's much easier not to eat the doughnut, which takes about 2min, than to walk for an hour.

[@rustyheyman214]

Triathlete here. Very good advice matches a lot of what I have read. Low aerobic work burns fat.

[@georgiapeterson4041]

The best content, as always Paul! Thank you 🙏🏼

[@sammather1786]

Thank you Paul. You are a great coach. I’m always inspired by your videos

[@therealjeffg]

What a fantastic explanation of how to do it and why. Thank you so much Paul. Your videos are great.

[@UnlikeMitchell]

That wasn’t 30% and we all know it

[@Anfirs13]

25% maximum

[@SimplyHuman186]

29.99%

[@bojangbg]

Could easily be 30...

[@rp9187]

Agreed. Probably around 20% ish range

[@tarikviaer-mcclymont5762]

​@@SimplyHuman186😂

[@generaljimmies3429]

10 lbs down, currently at 245(from 255). I want to shoot for 220, then 200, then 180-185 Any advice, I average around 12,000 steps daily(my record was 22,000). I eat only a hardboiled egg until dinner with water to tide me over until then.

[@timp6834]

Count your calories, up your eggs to 3+ and make sure you're getting enough high quality protein or you're gonna get loose skin (ground beef/whey/chicken/greek yogurt/tuna and the superest of foods, sardines). You want .7 grams per pound of lean mass (which you'll have to guess, my guess for myself is 150, so about 120 grams). Shoot for 1600-2200 calories per day (just eating dinner is a huge mistake I made during my last try to be lean). Liquid calories are the enemy except maybe whey protein and yogurt (techincally liquid calories, i mix them). I'm at 30k steps per day with a 20% body weight ruck and lost rapidly at first (3-4kg per week) and am now down to 1-2kg per week. That's not sustainable for most people as it's 4 hrs of walking a day, about 100 miles per week. 12k steps is fine but plan to eventually add rucking in order to bust the plateaus and watch what you eat. Rucking forces you to keep muscle and bone density. 15% of current body weight is the best weight and you want to ease into it. I don't have eating windows but am low carb (i eat frozen berries and yogurt). Obviously limit your processed foods (only whey, chewing gum, and diet soda for me). Supplement Creatine (expect to gain water weight at first) and magnesium so you don't get muscle fatigue if you do up your walking to 20k+ steps. When you set goal weights, realize you will mostly likely plateau at those numbers. It's mental, take a week break then go at it harder (up the ruck weight or duration). Your body cannot beat the laws of thermodynamics, but it can make you less active during nonexercise. With this approach, my VO2 max is elite for my age (people notice i don't breathe audibly like everyone else or at all if i'm being honest), I have very minimal loose skin (mostly because there's still a tiny bit of fat in there), and am shredded underneath a thin layer of fat with zero visceral fat. My bloodwork is god tier from type 2. I'm only hungry in the wee morning hours which I'm mostly asleep for. If you don't work out (rucking is enough btw) and only focus on getting lean with diet you will have loose skin and lose muscle. That said, you will lose weight faster due to being inefficient. The point of walking/exercise is make sure you are well proportioned and able to keep it off for life.

[@thomasruckstuhl9980]

9:09 is this saying that walking an hour just burns 48 kcal more than resting? (156-108=48)

[@bardneur3768]

It’s hard to read, but I can’t imagine this is true based on any research I’ve come across. Even my apple watch logs me at 350-400 active calories for about an hour straight of uninterrupted walking. Maybe it meant calories per mile?

[@WeighedWilson]

The treadmill at my gym shows 670 calories after walking an hour at 2.6 mph max incline. That doesn't factor in my body weight of 218 pounds. My step tracker app does factor in my weight and it shows 113 calories per mile.

[@krisamagus1]

@@WeighedWilson huge difference there

[@WeighedWilson]

@@krisamagus1 113 calories per mile on flat ground versus the max incline on the treadmill.

[@meatloafhead]

I went carnivore lost 40 lbs in 6-7 weeks my muscle looked good, im wondering if we are keeping the protein intake very high we wont lose muscle only fat Being in ketosis I only burned fat as fuel, i was 212 now 170. I walk all day at work 10k steps minimum everyday, didnt lift weights... now im lifting and gaining muscle

[@prenishamoodley3889]

Hi Paul, I’ve been following your videos online for awhile. I have struggled to lose weight despite strictly adhering to workout and diet plans. I’m 33yo woman: 157m and currently 57.3kg; 27.3%BF. Despite years of dieting and then trying to bring my calories back up so it responds better to dieting, nothing works. My body won’t seem to budge from 27%BF and around 57kg. I am currently on week 8 of a dieting phase. I started at 1700 calories and have steadily dropped my calories and increased my cardio and step count. Last week I was at 1250 calories; 5 x30min incline treadmill walk sessions and 12000 steps above that. Despite this I have only dropped to 56.4kg; 26.9%BF. I read about a diet break and decided this week that I’ll try. I increased my calories to 1450 and after the first two days my weight increased to 57.3kg so I dropped down to 1350 for two days and when the scale stayed at 57.3kg, I went up to 1400 calories. Basically I don’t think it’s working. For some reason my body refuses to respond to anything I do and I’m tired of trying so hard will such poor results. Please can you offer me some advice.

[@prenishamoodley3889]

Forgot to add: I do 5 sessions of weight training a week: 1-1.5hrs

[@Panoplyimaging]

I like to walk up and down stairs at an outdoor park while wearing a 50# rigid backpack...do that for 45-60 minutes then go home and do a Zone 1 recovery bike ride on the trainer. 🙂 I am 66, male and weigh 157lbs.

[@jmumby]

Thanks for including metric measurements

[@conradbo1]

Great and informative video. Thank you very much.

[@yodajenkins808]

Literally on the treadmill right now as i watch this video.

[@PaulRevelia]

that's awesome!

[@AndyMatthews23]

Inspirational stuff.. love your approach 👍

[@bowey1987]

I find a week off the gym when you’ve hit it hard for say 6-8weeks works wonders you start thinking all your gains have gone because of that one week off but I always feel and look better for it.

[@PaulRevelia]

So true!

[@jossephchrapek5734]

My weight is low enough that people think that I am skinny. But I have too high a percentage of body fat. Can I lose body fat without losing any more weight?

[@PaulRevelia]

only if you add lean body mass.

[@generic_white_male6261]

Your 30% looks great. If you flexed, you would have a 6 pack. Did you get tested? Looks like 22-25%

[@klw3786]

Based on videos he has gone from 30% to 10% a dozen times LOL

[@A.Kuba.47]

Thanks Paul, keep that guidance up 🙏🏽

[@PaulRevelia]

Always!

[@PaulRevelia]

Appreciate the feedback!

[@stevez4068]

I started getting in shape 5 months ago. I was 195 pounds, and yesterday I weighed in at 162. I've been weight training and walking 12k steps every day. I'm at 15% body fat and getting so close to the finish line. His timeline is pretty spot on. Looks like it will take me 24 weeks, but my diet certainly hasn't been perfect.

[@bytesizedkidgamer]

well if you’re 15% body fat, you should already look amazing

[@stevez4068]

@bytesizedkidgamer close! I definitely look amazing in comparison to when I started in May. I can see my top 4 abs, but they're not as defined as I'd like. I've gotten considerably stronger in this time. My arms are well defined and my veins are showing a bit. When I lose this last 2-3% of body fat, I'll have the results I set out for.

[@danejones2851]

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?

[@traderj5595]

Or. You could fast for 5 days. Get into ketosis, switch to a 1200 calorie, high protein lifestyle and stop eating sugar and complex carbs and get it done in 1/3rd the time

[@bighairyfeet]

But NOT sustainable

[@alvahilderbrandt]

Any tips

[@bwizzle4194]

Gross

[@dogzdigital]

I don't miss HIIT training, but I do miss being able to do it.

[@thrillofthechase3313]

Hey Paul, you started going there but then you digressed. You were going to mention what you discovered in regards to the different type of walking. Outside walking, walking with a rucksack versus treadmill, walking versus treadmill with a rucksack. Perhaps a follow up video in regards to what you have found out is the best type of walking in correlation to calorie burn thanks

[@PaulRevelia]

I posted a link to that video at the 9 minute mark

[@integritytreecare4794]

I like to do Sprints , walk , lift and just stay active. But I’m not really trying to lose to much wait right now.

[@MichaelRanciato]

Depends what your eating as well. Not just the walking

[@PaulRevelia]

as i mentioned, i do feel the walking improves both my diet and my appetite

[@garryero6455]

I worked my way down from 373lbs to 256lbs and still have a small belly. I want to get flat possible 6 pack abs but I'm plateauing now. I want to get to 250 and be ripped and stay there. my arms, shoulders, traps and legs are in awesome shape. I need my chest and abs to cooperate. It has been 155 days to this point in my diet. it took 121 days to loose the first 100lbs. I need help to get to the next level.

[@tarikviaer-mcclymont5762]

Find a gym with hot ladies. Youll work out longer and harder

[@PaulRevelia]

You are close, and congrats!

[@JDBoelter]

Great presentation, thanks!

[@PaulRevelia]

Thank you!

[@dcyphermanplays8233]

What's a good alternative to walking in regards to having a knee injury. I love your approach to taking care of yourself during the diet.

[@markymark1940]

Cycling or swimming

[@ChuckHolland-i4b]

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

[@steveavecillas1114]

In my experience, lift moderate weight and take 3 months off in a year because if you keep on lifting heavy weights in your 20s through your 30s ; you will start to have knee, back,shoulders and neck injures.. Remember, you will start to wear out joints in your 30s, and your joints will never recover

[@aymericsandoz8709]

He did not answer whats the most efficient way of walking ?

[@James_Sovereign]

To lose 1 pound of fat, you typically need to create a 3,500-calorie deficit. If you aim to create a 500-calorie deficit per day (through diet and exercise), it will take about 7 days to lose 1 pound of fat. Increase that to a 1000-calorie deficit and you'd lose 2 pounds. This is a rough estimate, as individual factors like metabolism, activity level, and body composition can affect the timeline but holds fairly true with "most people are mostly the same".

[@iananderson2748]

What are your thoughts on the stair climber vs walking? Is it considered too high intensity? Would it use more carbs than fat as the primary fuel source?

[@chrisnevergrowold330]

I got 11 days! Help me Jebus! Good video!

[@shecalledmelisalou]

I work out with a trainer 4 times a week, take Karate 2-3 times a week and walk a mile a day-- AND I HAVE BEEN ON Trulicity/Ozempic/Maunjaro for almost 3 years. I have only lost 10 lbs! What am I doing wrong?!

[@mathewreed818]

Has to be diet. A mile is not even 5k steps. If you’re not going to change your diet, you need to up your walk to about 7-8 miles. You don’t need those drugs if you’re in a caloric deficit.

[@shecalledmelisalou]

@ ok I’m going to up the walk to a minimum of 3 miles a day and work on the diet. I’ve made improvements but there is room for more, but I want something sustainable. Thanks for your reply.

[@user540000]

NGL Imma be happy with 15% body fat bro.

[@nickmartin6130]

You just won a subscriber bud

[@sarahbegum2192]

I'm 5ft and weighing 67kg want to get to 20% body fat. Where do I start

[@neopromise]

Ok for the aesthetics of the body.... but does your VO2max get better by only stepping.... if I want also have my ❤️ being better should I put also HIIT in my training?

[@PaulRevelia]

it would not get better, if you want to improve that you need higher intensity.

[@laszlomenyhart3054]

How long does it take from 15 to 10%?

[@coachyvonnegrossi]

Can you share the walking video you referred to about comparing different walking types?

[@gabbyskitchen6640]

Would qty of steps matter more than quality of steps(speed, incline etc) ? Thanks

[@soliduslake21]

Great content, subscribed

[@christopherlydon-sr1gu]

Steady state cardio is the best fat burner. Now , doing it fasted is even better.

[@kingjay2611]

I never seen So many “experts” in the comments that look like they are still struggling.

[@MegaFaceboy]

Hey Paul. I’ve been tracking my calories and doing incline treadmill for an hour daily, easily exceeding 10,000 steps a day. I need to lift weights more frequently, but find that a weight lifting session followed or preceded by the hour of walking takes too much time. Would it be a good transition to just do a 30 min cardio session on the weight lifting days instead of an hour cardio session with no weights? I’d get less daily steps but I feel I would get better results by lifting more often. Currently on an upper body / lower body split. Thanks.

[@sl5946]

Great video Paul. I have two questions 1. Should I do cardio year round or just do it when I'm trying to lose body fat? 2. On the the persons calculations, wouldn't their fat free mass be 133 and not 143? 86.6kg (191 lbs) -58 BF = 133 lbs thanks

[@epsevro1248]

Does doing elliptical is equal to walking? For example 45m elliptical vs 45m walking

[@d.stanojevskihof4101]

Doing elliptical burns more calories, as the whole body is involved in the process. Also, on higher resistance levels, doing elliptical can replace resistance training i.e. lifting weights

[@MrBestofGaming]

Hi Paul on a mini cut for 5-6 weeks what rate of weight loss should I aim for a week? Starting at around 20%bf

[@ElijahKiss]

That’s dope so if anyone starts now they’ll be lean before summer

[@chicodusty30]

How Much lean muscle mass could we possibly gain in that time frame? Realistically.

[@topdowntoads3684]

Hey Paul, as always, love the content! My question…me being mid 40’s with several old injuries (knees, lower back, shoulder) what are some good warm up and stretching tips you’ve learned/incorporate to decrease injury?

[@PaulRevelia]

I started walking backwards on the incline treadmill with the power off to help my knees and it really made a difference. I also stopped doing anything that caused me pain. As far as warming up, dynamic warmups, starting very light with each movement and gradually moving up. I could do a video on that topics!

[@lokendrathapa2999]

Hi paul in this scenario how much protein intake should we have ? According to current weight or according to goal weight? Per pound 0.8 or 1 gram?

[@PaulRevelia]

I usually say set your protein to your goal weight in lbs.

[@magdeldduplessis1466]

I am still struggling. Still do things wrong just cant loose weight. According to your calculations it say 1558 cal. Thats too much for me i cant eat that amountof food. I follow your walk on my t mill. 30 min in morning and 30 minutes after dinner. 30 minutes strength training 3 times a week. 66 kg and 1.60 m in length. 57 y female. I am in South Africa. Holiday is coming up. I am loosing hope here

[@tomdoesstuff1978]

Your calculations are wrong... 86.6kg is 190lbs. 143lbs + 57lbs = 200lbs, which can't be right. 30% BF at 190lbs is indeed 57lbs of fat but only 133lbs of fat free mass. Basic maths, my friend.

[@yourconnectedlife]

I lost 30lbs in about 6 mos eating only MEAT! So, I have maintained for 3 mos after with very low carb and meat. For the "resting" period - would you say add about 180g of carbs (I weight 180 now from 210) and just maintain my caloric intake for 180lbs as to not gain weight during the rest period? Thank YOU~

[@MrDjhealth]

What's your opinion on NEAT? (Non Exercise Activity Thermogenesis)

[@PaulRevelia]

plays a huge role in fat loss and I always mention it.

[@MrSebboxxx]

Isn't 10 percent too little?

[@mikerobbins795]

What are your thoughts on fasting for a 62 year old male. Trying to maintain muscle while losing fat.

[@WeighedWilson]

I'm 46 and I've done 3 days fasts in October and November. They claim that 3-5 day fasts don't cause muscle loss. I drink water and black coffee. Adding a little salt to your water (1tsp per quart is what I do) is suggested. I also cheat by eating a pickle or two each day while fasting. 10-20 calories.

[@danguelph2676]

I dont think the photo you showed is a 30% bodyfat

[@PaulRevelia]

probably not, didn't test it. The question i answered was from someone who asked so I used the best photos I could of myself.

[@zappafrk]

Hey Paul, how can I get an accurate measurement of my body fat percentage?

[@robertlewis3479]

Thank you for the Wisdom...