5 Don'ts For Better Fat Loss (Evidence Based)

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This video shares my current approach for better fat loss that I use personally and with clients. This is not the only way and as always the individual should be considered. I hope it helps you with your fat loss and body composition goals going into 2021.
SOURCES:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/18197...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/11283...
www.nature.com/articles/ejcn2...
pubmed.ncbi.nlm.nih.gov/9034133/
pubmed.ncbi.nlm.nih.gov/18184...
www.ncbi.nlm.nih.gov/pmc/arti...
journals.plos.org/plosone/art...
pubmed.ncbi.nlm.nih.gov/2569829
pubmed.ncbi.nlm.nih.gov/9808221/
pubmed.ncbi.nlm.nih.gov/11707...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/25926...
pubmed.ncbi.nlm.nih.gov/22284...
pubmed.ncbi.nlm.nih.gov/6538617/
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/15294...
pubmed.ncbi.nlm.nih.gov/24015...
journals.plos.org/plosone/art...
pubmed.ncbi.nlm.nih.gov/19082...
journals.plos.org/plosone/art...
www.nature.com/articles/s4159...
www.nature.com/articles/ijo20...
TIME STAMPS:
0:00 Introduction
0:46 Fitness As A Long Term Effort
1:32 Don't Do Steady State Cardio
4:53 Don't Starve Yourself
7:50 Don't Ignore Hormones
9:15 Don't Forget Environment
11:30 Don't Ignore Rest
13:34 Final Words
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@BodyweightWarrior]

I should clarify the cardio point further...cardio is not useless but from a time to benefit perspective it is inferior. Steady state cardio needs to be done often (sometimes daily) to see good benefits for fat loss. HIIT or resistance work requires much less time and many of the benefits plus some more which is why, in my opinion, I put it as a don’t in the video. Let me know what’s helped you with your body composition work!

[@Tan12]

I'd agree that it's less effective for pure fat loss, but the research does suggest that it's very important if you want to maximize cardiovascular health and/or performance (which is attractive for people like me with an extensive family history of hypertension and heart disease). But if leanness is your only concern, then yes it's probably not the most efficient use of your time.

[@pacificodelnorte6628]

Fourth!😁

[@lefterislazaropoulos8846]

Personally on the topic of cardio, since you mentioned frustration, I would say that you are right, if someone is running purely with weight loss in mind then it will be frustrating. However that is clearly the wrong mindset to have when running. For me running has been one the most enjoyable activities when it comes to excerising, you just have to know what to expect when it comes to weight loss, not having it be your main goal, but a small bonus

[@hooseRubai]

Brilliant Video Tom! Avid follower of your series and App! One question, is there a place for steady state cardio in a strength based workout? More so regarding endurance training as opposed to fat loss. Would one long bike, swim or run a week affect strength or fat loss gains?

[@justicevanpool9025]

I suppose it depends on what the person's basic exercise proclivity is, age, and overall health. Even though I am not overweight by any means, if I get in the pool and swim 2K I notice my fat drop instantly, my body is warm for three hours after that, and my resting heart rate starts steadily dropping. Not to mention the fact that I like to swim. I do bodyweight exercises on here for Mobility balance challenge

[@dariorox1]

in italy we say "you dont get fat from christmas to new year's eve, but from new year's eve to christmas"

[@JeDindk]

That is a brilliant saying! 👍😀

[@francesqo3739]

Ahhaahahha esatto

[@ronaldbear1]

Love that

[@user-rm3jl8zl7g]

I was really confused for a minute bc in russia christmas is later than the new years. In fact it's today

[@dariorox1]

@@user-rm3jl8zl7g sorry I was talking about december 25 🙂

[@ellleigh1216]

Totally agree about not doing steady cardio, but I must admit, I do love just going for a steady 5k run 3-4 times a week. I feel it ain’t doing much for me but I just enjoy the mental side of being out and about, getting the blood flowing and just the time to be mindful 👌🏻

[@andyquinteros5596]

Right there with you my brother. I’ve cut down on the running tho (used to run a good 3-4 times a week) now I maybe run 1-2 days in their shorter runs with longer walk incorporated. Love the mental clarity of running, but I also don’t want messed up knees later on in life. The knees really don’t appreciate us doing that damage to them lol

[@quincysutton9136]

As an athlete & Master trainer.. If it makes you feel great physically & mentally then take those runs (barring no injuries) but realize that the effects of the steady state cardio will diminish & you’ll need to progres

[@LordParlay]

Agree brother

[@bredwinna44prolific76]

Lelia I’ll

[@bredwinna44prolific76]

@@andyquinteros5596 😣 lll

[@YehonatanAvidan]

Find the sport that you love and can be consistent with it. Calisthenics, weight lifting, climbing, yoga... Whatever it is, it's more important to do something you can keep doing for a long time then try to find the best sport for fat loss. A specific goal in mind can help, for me for example it was to be able to handstand. For me also intermittent fasting worked awesome and brought result really fast, without too much thinking about calories (and I started it after seeing one of your videos Tom so thanks a lot!). Worth a try!

[@BodyweightWarrior]

I was going to add this too. Setting a goal that isn’t losing weight is key. I prefer weight related performance goals like pull ups and dips. This way our focus is on strength, building ourselves up rather than the negative focus of weight loss

[@v323]

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[@jarb7224]

Agree with intermittent fasting. I've been doing it for 3 years now and I've lost 30 lbs total (steady but consistently) and more importantly, have managed to keep it off which I've never been able to do. I can now go out to eat and enjoy my food fully without thinking of all the calories I'm consuming. So, if I know I will go out for an indulgent dinner, I will fast throughout the day (lots of liquids) and enjoy my dinner but also I'm mindful to not eat everything but just enough to be satiating. I'm finally finding out balance and what works for me. Thank you Tom for your videos. My boyfriend who is anti yoga loves your videos and does them 3x a week. I love yoga but instead of doing long vinyasa flows I'm doing shorter videos like yours (active stretching) plus hiit workouts. I also love you mentioned this is for the rest of our lives so accept that. Important mindset to have.

[@imabot1]

I think cardio should be done, is a must regardless of being in fat loss regime. Health is a priority, cardio keeps us healthy. Heart is the most important muscle.

[@BodyweightWarrior]

Met con is a form of cardio, just not steady state

[@mtman2025]

@@BodyweightWarrior if you have time to do low intensity work you'll burn more total calories without overly fatiguing yourself.

[@josefrancislim7965]

What kind of cardio do you recommend for heart health? Besides running and swimming

[@Armanijesus]

@@josefrancislim7965 if you do running and swimming you are more than fine bro

[@moart87]

Interval training is key. But I do think runners benefit from steady state cardio.

[@herliftdiary]

Steady state cardio is sometimes all that a beginner can do... I know your videos usually aren't particularly geared towards beginners but still. I don't like HIIT so I don't usually do them. I'd rather dance for an hour rather than a grueling 15 minute HIIT...and everybody's preference is different. The key, to me, is finding cardio you like to do. Balance it with resistance training and eating moderately healthy in a calorie deficit was the way to go for me.

[@lag8930]

Just want to say you're such a huge inspiration of mine. You're a role model and I hope one day I can be just like you, but in my own personal way.

[@s1uk747]

You've just summarised multiple concepts in one clip that I've seen in about 50 other videos on these topics! - thank you, I'll come back here to remind myself regularly

[@chikara2392]

I periodically come to watch this and I must assure you it has helped me time and time again, as I struggle with body image and all the misinformation about fatloss/fitness around. Tom, I really hope you come back doing hugely useful content like this bringing only the true facts, as you are, in my opinion, the best in the community: you just show your view and the research but don't push any particular type of training diet. I understand you were busy with all your sauna adventure, which I love btw, but also consider the plenty of people you helped with this videos.

[@thedaintyprincejbr3176]

I love that your content is science based and you show your resources. Thumbs up man keep going

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@-Aidan]

Loving the tash on the beach mate haha! and looking great even in these times!

[@angel_lagusa]

This video is an absolute goldmine, teaching me some things, reminding me of others... Thank you Tom, let's have an even healthier 2021.

[@fitnesspoint4935]

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[@quinnmartin4236]

Dude, your evidence based approach is really refreshing. I love that you put the time in on that. Also, I love that you don't beat around the bush about putting in the hard yards and seeing fitness as an ultra-long term goal. A lot of people don't have a good "why" when they start training and I think that you have pushed them to go and find it.

[@cillianlyons8398]

Cutting down on alcohol is always a big one, and one of the hardest. Also we tend to neglect mobility

[@saureah]

3 month free :)

[@shubhangim3595]

@@saureah congratulations! so so proud of you, hope you're still going ❤ if you're not, i know you have the strength to get well again. best wishes!

[@alexgibb1084]

Thank you for the great advice! I just wanted to add that starting very, very small helped me out tremendously! Normally when I start a new workout regimen, I find it so difficult and monotonous that I have to force myself through sheer willpower to keep doing it. I get an all-or-nothing mentality, and when I fall short of my goals, I give up completely. This time, though, starting out (a few months ago) I only did light exercises that I found enjoyable (for me swimming, walking, and yoga) and refused to do any exercises that I found excruciating and hated doing. This way, I associated enjoyment with exercise in my subconscious, and actually find myself looking forward to it. Since then I end up gradually adding more and more workouts without really planning it. Sometimes I even have to stop myself from working out too much...

[@jesterwise]

I also struggle with the all-or-nothing mentality. I'll be really solid for a of couple weeks, miss a day, and then quit. It's definitely important to find things you like to do. I don't think I've found what those are for me yet...

[@juanfa98]

your channel is extremely underrated, great content mate

[@peteymax]

Tom, You have a really positive, supportive and helpful attitude. Keep it up.

[@LemonCat1000]

Tom, Happy 2021 Thankyou! ❤

[@v323]

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[@BOYONBEASTMODE]

Great advice as always Tom👍

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@drewlussier6203]

Very well said. This resonates with me in many ways and it’s helped organize the knowledge I’ve gained over the last year in my fitness journey. I’ve went from zero push-ups or pull-ups to working on the gymnastics rings and doing handstands. I would like to stress the importance of posture. This is something that has changed my life more than anything. Also rep quality when doing exercises. Happy training :)

[@annainari79]

I find every day exercise such as walking to the metro, walking up the stairs, cycling helps me stay active. When I am already in ok shape it's easy to add more physical activity without getting overwhelmed or injuring myself.

[@bertle615]

Great advice. I started putting a quick 15 minute workout online on my social media feed. It keeps me accountable.

[@davidallyn1818]

I love these - thank you! Cardio (on a constant basis) conditions your heart - when you get old like me, you want a strong heart, and it's better to build that when you're young and beautiful like you :) I also love your nutrition tips - especially the protein tips!

[@oldvlognewtricks]

Then it’s good that this video is about fat burning, not making recommendations about cardiovascular health.

[@MrNiceHk]

Great advice as always thank you

[@adnanbosnian5051]

Thank you mister Merrick. Happy new years.

[@v323]

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[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@terrysmith6190]

As always, brilliantly explained, realistic and motivational, many thanks.

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@PowerGuyCgn]

Great Tipps, Thjnk you. Happy New year

[@v323]

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[@The15Sonic]

I never had troubles with my weight, actually sometimes I was closer to being too light rather than too heavy, anyway: A friend of mine struggles with weight loss regularly and what I find very fascinating is that no matter what he does, if it's swimming, resistance training, running, weight lifting, if he does it for at least one month multiple times per week, he sees results. It seems like the biggest supporter of weight loss is consistancy in your efforts. If you keep doing it long enough, it will pay off.

[@johnmoon3848]

Happy New Year!! And always, soooo many thank you's! 🌠⭐

[@v323]

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[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@levrone0075]

I think your channel is excellent. You are perhaps the only trustworthy training mentor on youtube. You have clearly put a lot of thought into your routines which are effective yet safe and manageable. Again with this video the information is true and manageable without converging on some product. You really are a breath of fresh air, please don't change the ethos of your channel or get caught up in some paid product promotions. Keep up this brilliant stuff!

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@radmorley3775]

Tom I really love your presentations, clarity and intelligence. I've put on weight as I've got older lower metabolism and being a teacher ha! Looking forward to getting fitter and more flexible again. Cheers and well done on your channel

[@mauricegiles8463]

I see many people keep on talking about Okibetonic Secrets. But Im uncertain if it is good. Have you ever tried this popular fat burn method?

[@CharlesHursh]

Good one! In about 2008 I was 50 lbs heavier and lost it through lifestyle change and have kept it off since then. The change came about because I was told I was pre-diabetic and got scared into action. At just 30 years old this was a scary thing. Since then I’ve been so much more active and it no longer feels like chore but rather my mental space and a break from all the other things of life. I spent a bulk of my fitness efforts as a runner but have in the past several years moved into cycling. I’m now a CAT 4 with my eye on moving to CAT 1. You are so right on all counts. Consistent achievable, and sustainable changes are key.

[@v323]

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[@nonlawat]

cheers and Happy New Year 2021!

[@KeeganSmithCoach]

Great chat! I love seeing fast transformations to start too! Better for more experienced campaigners. High protein crash diets can be a lot of fun and start a new identity and a new life... You eat really well from what I see... Those who are drinking lots of booze and living on fast food can do really well sometimes with a sledgehammer, draw the line approach. It's not for everyone but it's another option that I've seen work along with what you're sharing here long-term. Great well considered content!

[@vophie]

What is great video! stuff that I knew but it's such a good strong reminder... I was getting tempted to cut calories again and well this is just reassuring me to do what's right and prioritize health (and that it will be more effective anyway!)

[@theodorthiele]

Another vote for just finding some sort of activity including exercise that you thoroughly enjoy. It's much harder pulling yourself together to go to the gym if you hate every minute of it - but if the thing you would prefer to be doing most of the time is also keeping you healthy, then you're gonna have a much better time. For me it was climbing - might be different for others, I guess the discipline isn't important. I was exercising before I started climbing (first weights, then bodyweight) before, and at least slightly enjoyed it, but it was mainly the preference of how my body felt for the 48 hours following exercise compared to not having exercised in the last 48 hours that kept me going. With climbing I wanna go more often than both my schedule and my body allow for, I have something to strive for, goals, motivation, etc. I'm not doing my kinda boring lockdown strength routine to lose weight, or to gain weight or whatever, I'm doing it to be better at climbing once the gyms open up again, and that is much more motivating (at least to me).

[@stefanvacca2459]

Really enjoyed this Video, just found you on here. Alligned with a lot of my own views on fitness and wellbeing, can't wait to get stuck into some of your exercise videos. I do pure cardio 1/2 a week woth a 5k run (outdoors), which I don't mind but just to get variety in my exercise routine as I was doing primaraly hiit training. Trying to add more resistance training now. Without the gym it is a Challenge, but I need to buy a few things and just use resources like Tom's. Keep up the good work mate. What are your thoghts on Yoga, is it something you practice? I know this a whole broad topic with different practices and intepretations.

[@AlisonGrossTheWitch]

Thank you so much for this video. There are so many "experts" that push extreme claims about exercise and nutrition that makes it seem like achieving fitness and living a normal enjoyable life are mutually exclusive. This gentle, compassionate, achievable approach is much needed. I would like at some point if you could go into more detail about the rest part of the equation. I currently "work out" seven days a week but "work out" is defined very broadly. If I''m feeling tired or sore that days exercise will involve things like going for a walk or doing a gentle yoga flow. Doing nothing at all makes me get stiff joints and feel emotionally agitated. I think I recall you mentioning this in a previous video where you talked about doing things like joint activation on "off" days.

[@kacpers6975]

Walks are amazing for losing weight, it's a bit harder in the winter since it's cold but as it starts warming up, just go for a walk any time you're bored or not doing something important and you'll rack up calories burned.

[@v323]

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[@gustavoconti9718]

Tom your videos are getting better and better and through this years you've given us pretty nice, well told and accurate content... Thanks a lot for that! Do you have any advice on how to manage fat loss and circadian rhythm while working in hospital with 12 hours shifts? Of course day and night... Thanks 😊💪🏻

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@Vitobandito434]

I really struggled to lose weight after the birth of my second child. I did TONS of cardio -- like an hour running on the treadmill twice per day. Then I decided to just accept the weight gain and focus on being healthy. I started doing more strength training and also started eating more protein to go along with that. Lo and behold -- I dropped a bunch of weight. I'd still like to lose another 20 lbs, but I've come a long way. I do about ten minutes of cardio on my mini trampoline just to warm up before strength-training and also because it's the minimum necessary for a healthy cardiovascular system. I also like to take long bike rides, hikes through the woods, but that's more for my mental health. If I do too much cardio, or any type of exercise, then I'm just too tired to do anything else, like play with my kids or do the housework. And I don't feel well and don't sleep as well, and probably overeat. So I am absolutely certain that excessive cardio will do nothing but sabatoge fat loss efforts.

[@zenyattamondatta7757]

Deficit approach makes so much sense!

[@MrTired1000]

Excellent. Hovering over the reply button in anticipation of the usual energy balancing, calorie counting, macro rubbish. Instead, a very conscise and in terms of my own research, very accurate appraisal of how fat is stored and released. As with all his videos, calm, considered and excellent content

[@kaleb9971]

gotta love this guy ... comes thru every time!

[@v323]

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[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@Markrt88]

Great video, Tom! I think we should also never take mobility and stretching exercises for granted and should probably do them several times a week as well (Yoga, Pilates, etc.). I’ve been doing Yoga since quarantine began and the feeling at the end of a session is always satisfying! Definitely doing your body wonders if you can get a 10 minute daily stretch in! 😊

[@v323]

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[@thebesttheworst2277]

Can you link to your favourite beginner video or one you used at the start for the average person to begin or follow ? Thanks

[@kingcheesemus6307]

Reasonable, measured, scientifically based. Cheers Tom!

[@v323]

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[@wednesdaygreenleaf9578]

Your last point is so true...we have the rest of our lives! When I was young I was so obsessed with fast results to the point where I borderline developed an eating disorder (though thankfully it didn't stick around). Now that I'm 'older' (the ripe old age of 27 lol) I measure my progress in months or years, not weeks.

[@v323]

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[@sean.momentum]

I think it’s also our goal to share this with the people now who are stepping into gyms! It’s hard to put into perspective but the goal at the end of the day becomes the journey !

[@veronikaquintana_]

In a fat loss phase, weekly changes are actually a thing if you're doing things right! Ie; if you put the photos side by side you should be able to see a difference week to week. But yes, I agree though you should always be patient and not expect drastic results overnight.

[@davidfillary]

I think one of the most important things is taking the time to plan and set up systems so that following the plan later is easier. So for the start of this year, I've planned out how to cook in less time on the days we go to the gym so I can still get enough sleep. I've planned my workouts with progressions to follow for the next three months. I've set up my gym clothes to be easy to access in the mornings. I've set up a spreadsheet for tracking my workouts. All of this was before setting a foot back in the gym, but many people start their plan with walking into a gym with no plan and then give up, as they had no structure to follow.

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@TheTMax]

Great tips, Tom! You and I are on the same page as far as this advice goes. All the same stuff I tell my clients.

[@sean.momentum]

Agreed!

[@fidelestevaniofrank4035]

I wanted to comment on how I miss your mustache, BUT..... you gave very helpful tips that are backed by logical sense and credible sources. They even align with my Indigenous heritage. Not stressing too much. Natives a long time ago used to have a well-balanced diet and exercise. A lot of that was taken away and now we have to adapt with the times. People do not even think we exist anymore. Anyways, you are forever helpful Tom!! Thanks as always

[@blueliar]

-Approaching diet with variation,like switching diet choice (adding some different type of food and changing food styles and eating schedule ) are something that helps in weightloss in a indirect way -Fasting -breathing and its patterns -Our general attitudes and mood These things kinda also aids not just for weightloss but also for achieving a better physique and health ,Try checking out some podcast or books written on these topic if u r intrsted

[@Ckomon]

Very positive message, thanks!

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@TheHumanBodyTalk]

Wow wat a great video👌🏻 I gonna break this down in a video 💪🏻💪🏻💪🏻

[@frameshifty]

Thanks for sharing. For myself, it can be demotivating to see all these year-transformation photos and videos of people going from fat to ripped. I'm glad for them, but I don't think it is the most common experience of those who invest in the marathon that is the fitness lifestyle. It's been a slow journey for me the four years I've been into bodyweight fitness (thank you for being a part of it!), and one of the biggest hurdles was just accepting that my journey will be a slow one, and that's ok.

[@v323]

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[@thebesttheworst2277]

Exactly and as Jillian Michaels pointed out in a recent day loss video, by going slow and sustainable you may not lose rapidly but you will also not gain or regain any weight so you will never be going back to where you began or a worse position even. Whereas people that crash diet and don't count and accept the marathon journey of weight loss ... They give up hope and think it's impossible and go back to emotional eating and sabotage all their work. 1lb a week or even 2 weeks is fine when you accept the journey and lifestyle ahead

[@owenfarmer4197]

Great video thanks. Really good point about ‘lifestyle’ it’s not ALL about looking good in this years Levi’s it’s about being able stand up and answer the door at 90 as well. Sure looking good is great but being able to move fluidly as so important.

[@michaelcampbell6782]

Hi Tom, I want to lose half a stone, but keep my muscle so its bodyweight and weight compound exercises circuits, with sprints for me. Also i want to touch my toes by the start of spring so your videos are perfect! Thanks

[@hamzakhilji6273]

Thanks Tom!

[@pstefanics]

My big discovery in 2020 was working out at home instead of going to the gym. First, you save the time you'd otherwise spend on travel, locker room, waiting for equipment etc. Second, if you have 20 minutes only, you can do a 20min workout and get the benefit from that. If you have an hour, you can do one hour -- but you won't be hanging out for 1.5 hours or more, wasting half the time with resting between exercises. Or you can do sets of squats, rope jumps, pushups, pullups etc. throughout the day if you're working from home. On nutrition: I tend to reach for whatever is around, so I keep fruits, nuts where I can see them so I snack on those.

[@TheGangsterRH]

Cool, but I'm curious whether you're interested in heavy weights exercises.

[@riccardocastelli]

Hey Tom, you are a legend! You do my dream job :) For me the biggest challenge is to find a career /job that enables me to follow your lifestyle over tjme.. Most corporate/office jobs lead to increasingly high stress and sedentary lifestyle. What’s your take on this? How does career choice affect health?

[@crossfitloughborough4589]

A lot of great advice

[@Supersonic07]

Great content as always. Solid tips and just for those who considering cold swims outside. Start with cold showers, say 15 seconds first time, 30 seconds second time etc. I did this half a year before started ice swimming. Now I would not do without it. Its great stress relief and since doing it 3 year, I haven´t had a single flu.

[@v323]

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[@thebesttheworst2277]

I've been doing cold showers since June and it's true, my skin has adapted to cold better and feels better and as you say the fight or flight effect of the body and shock is good for mental health ... I haven't felt warmth on my body since June, unless it's been the Sun, a naked woman, blanket or towel and cold showers make all those things better also haha It's win win and it's free and easy available - I also wouldn't go back, even now when the water is ice cold in January compared to June ... No cold or flu either and sometimes I got one every 2 months (this could be due to Covid lifestyle and isolation/germ avoidance also but we will see with time)

[@akshatayyagari3872]

Ive been explaining ppl how workout intensity plays an important role in time efficient fat loss regimes. Ppl need to understand that there will always be some amount of "effort" required to make ur journey easier to be consistent with...... Let me elaborate a bit. Having intense fat loss workouts such as HIITs and intense cardiovascular exercises with lower rest periods does give u challenge every single day and also gives u the liberty to eat more calories than u do and still be in a caloric deficit. (Basically enjoy some of the "good stuff😂😂) So works best for me to have any kinda intense athletic training to stay lean.

[@FocusedVoices]

Love the before and after

[@matthewdavies269]

Hey Tom, I just subscribed to BWW. On many other sites and routines I've seen fat burn programs based around things like a circuit of burpees, squats, mountain climbers, push ups, etc in an AMRAP style ("R" meaning rounds here). I was wondering if you had a similar program? I looked at your Fat Loss program but it was more like your other strength programs. I know that long term it's probably better to focus on muscle building with rest in between sets but I love the idea of doing a killer "bodyweight circuit" maybe once a week to shred the extra fat. What do you reckon?

[@Mika_Storm]

Not a big fan of new years resolutions, glad you are talking a lot about long term change instead of short term unsustainable goals. Also of course as always very helpful suggestions.

[@bazmalaza85]

Word.

[@v323]

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[@owenfarmer4197]

I see lots of videos around healthier life style. I like this and the absence of hard sell.

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@CubeCityBoy]

thanks

[@Gythawen]

I've found, later than I wished, that doing extracurricular activities that you enjoy pays dividends in the long term. For me, working towards 1 or 2 callisthenic movements, doing martial arts 1/week (JKD), snowboarding in the winter, and riding my motorcycle in the summer (my heart rate is elevated by 20-30 for the duration of rides). Good video Tom, there is a plethora of misinformation out there. Still wish I could hold a handstand for more than 3 seconds... working on it!

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@ToffmanToff]

LOVE this video, it's just facts. Especially about sleep! Take in mind that I'm watching this at 3am😅 so I'll be focusing on that going forward!

[@v323]

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[@c_b_chetan7449]

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[@ra0333]

My tips. (And yes, no one asked) 1-smaller meals. Easier than counting calories, focus on smaller meals 2-if there are certain foods that cause you to lose control over portion, ELIMINATE them. I can’t eat 1 or 2 cookies. So I don’t eat cookies at all. 3-when you stop to eat, wait 15 minutes. Snacks or meals, delay them by 15 minutes. (Hard to explain, but it works). Set a timer. 4-build muscle/HIIT training. Couldn’t agree more 5-drink tea. It’s a nice treat and replaces snacking for me personally Cheers

[@BodyweightWarrior]

I asked!

[@ikiseikel]

Could've been my list! Addition to 3: try to always prepare your own food. It is more healthy because you will use less sugar, fats and salt. Start cooking when you feel hungry and there is always this delay.

[@maricelgonzalez1124]

Very good!

[@MotoMatt418]

My recommendation, in terms of cardio, are to find a cardio YOU enjoy. I found cycling and absolutely love it. My whole family also has fun with it now. So it’s a family friendly activity of fun that also benefits health greatly. Win win.

[@cuzimagodadc7651]

Hey Happy new year Tom.I am curious how many times are you training per week and for how long an avarage workout for you excluding the streching.I myself have been training for a while calisthenics and i am skill focused for so i am curious. Guys like the comment so he can reply thanks and all love!

[@atozbodyfitness6311]

steady-state cardio with a moderate to intense pace is the most optimal form of fat loss. Whether you do this with swimming or biking or running etc, it's been shown to be the most optimal. if you add in hit bursts while doing this it's even better. but this doesn't mean you should or have to do this. id recommend it but you can find many different ways to do cardio and still get results.

[@GerardoJimenez-rt5dc]

Excelent!🙏

[@MF-og1ct]

Changing your mindset and identity to being the person that wants to go exercise and be active is the most important change. Looking at working out like a chore limits people. Fall in love with the process.

[@justsayno194]

So relevant to me right now. Impressive

[@c_b_chetan7449]

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[@Hybrid_training.]

Very unique and great content which is not on internet yet

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@andreabigl7500]

Hi Tom, thanks a lot for your workout plans. One question regarding that: How do I have to understand this rep. information: 10r 1-1-1-1 for example for the table top lift?

[@bazmalaza85]

A lesson that should be taught in every school. The focus on sustainability, longevity and balance is why you are warrior and not a soldier. Glad I already had implemented it in my life. I still need to do a loooot of stretching and work on mobility though. ACCEPTANCE and EFFORT people and you will love to order yourself a kettlebell. You don't want EASY - think about it. Also: The pharma industry probably never will advertise cold exposure which is free. You might even be able to fight off viruses in that way, imagine that.

[@cayennebonaparte7203]

2:27 holy shit actual medical studies, you'd honestly think people would at the very least site their sources more often. Edit: Another one at 4:16? I must be in heaven! Edit 2: 5:10, I've just decided I'm making time stamps of them all. Edit 3: 6:14 has some really great reads Edit 4: 7:08, I'd just like to take a moment to appreciate legitimate articles from credible sources. Edit 5: 8:34, really appreciate the second article as I see this myth perpetuated far too often. Edit 6: 9:55, as someone who frequently trains in the cold it feels so nice to see this mentioned! Edit 7: 10:52, another tip that just needs to me shouted from the rooftops and all down the valley.

[@barbaraconyer2259]

Thank you 🙏

[@amarnathde2174]

i have been working out for 2 yrs... i have been on and off. but i have realized the fact the hard way that.... you need to be consistent. you will loose motivation sometime... but that is a mind game you have to fight. For that you need to have goals. and the more sub goals you have, the more rewards you can give. however at some point you might saturate to the point where you dont loos weight. that is when you need an instructor

[@billking8843]

Packed on the kgs during the last big lockdown. Buried my mum the day before it started and wasn't feeling that great and let myself go. Since then I have been lifting 4 times a week and doing 30 mins rowing machine/ stationary bike 2 or 3 times as well. Have lost 8kg of the 15kg I want to lose. Tried metabolic lifting 3 times a week but was shattered by it. More power lifting style lifting and a very modest deficit seems to be working well enough ATM. But definitely getting protein intake high is effective for getting a deficit without feeling insanely hungry.

[@jeremyparker6945]

For me the recipe has been intermittent fasting, resistance training and walking (trying to get 8 to 10,000 steps a day). I also stay on the lower end of carb intake. I think if anyone out there is wondering about IF just try it, not for everyone but it works really well for me and sure I am not going to get huge muscles doing it but I am staying lean and building some muscle. One other benefit to IF, for me, is that physically I feel so much better training fasted than with food on my stomach. So yeah, if you are curious about trying it go for it- it is easy.

[@v323]

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[@joelmartinez625]

Understand the point about priority of steady state cardio but for me I was already doing the other things well and adding low intensity cardio sessions where I was focused on remaining relaxed and below my mafetone threshold breathing through the nose made all other training more fun and increased my work capacity significantly. I think it’s more the training the ability to relax and control the heart rate which I see many beginners in group classes get wrong. Also my primary goal was never fat loss but I feel like this was such a significant help that others could prioritize it. After all whatever you enjoy will stick so making it all more enjoyable is helpful.

[@skisupenthusiast681]

How much cold exposure do you recommend? Is a cold shower in the morning enough to get this benefit or do you need 20-30 minutes training in the cold? Thanks!

[@yf66589]

A big one for improving fitness, quality of life and even fat loss is improving breathing efficiency. Steady-state cardio is a great way to accomplish that because you can maintain good breathing through nose while doing it while it's more difficult with high intensity workouts

[@yf66589]

*It will improve body oxygenation. Another reason to implement some steady state cardio is for its role in brain hygiene. It will indeed increase BDNF secretion and so improves neuroplasticity and neurogenesis, some great things associated with cognitive functions and memory.

[@antoniojenkins197]

I been going to the gym for a month now. And one thing I have notice is that I’m lifting heavier weights now then when I first started working out, even though my muscles doesn’t physically show that I’m getting bigger. I use to think if your muscles aren’t getting bigger than you’re not getting stronger which is the farthest thing from the truth 💯

[@atamo4323]

Be wary of max HR during exercising. Everyone has different fitness level. Have appropriate rest between reps to avoid cardiac overload. Keep HR below max HR.

[@crookedpaths6612]

The purpose of steady state cardio is as a conditioning base for the rigours of HIIT.

[@nightskyft]

"In modern living we don't get cold all that often" *laughs in alaskan*

[@stormvexed]

Everyone tells about cardio not being as good as strength and HIIT exercise, but I lost all my weight via walking and interval power walking and regular walking. Now when I lost my weight, I got more interested in fitness and started looking at weight training. So I wouldn't discourage people from getting active slower.

[@darkengine5931]

I agree but I think a lot of steady-state cardio regiments are excessive, like walking 10k steps/day when a person is over 100lbs overweight. Just walking for someone like that is probably already high-intensity. It certainly would be for me if I strapped over 100lbs to my body. So I often want to suggest to such people to just try to cover a kilometer a day as fast as they can without exerting themselves too much, and that can be very slow initially but they time themselves and look to increase speed. As they get lighter/stronger/conditioned, they should be able to increase their speed substantially and maybe they can look into increasing the distance as well.

[@rrosomasa]

9:31 @Tom Merrick - I always hear to make sure to not let the knee go beyond the toes when doing lunges. From this angle it looks like your knee is beyond. Can you please clarify?

[@james263]

For me the massive thing that is missing in this list is zone two training which is really good for fat loss and mitochondrial function. According to Iñigo San Millán: “What I have been seeing for 25 years, working with elite athletes, is that [zone 2] is the exercise intensity where I see the biggest improvement in fat burning and the biggest improvement in lactic clearance capacity". I often find it hard to motivate myself for resistance training but zone two work I find much easier and it's something that most people, however unhealthy, can build into their lives very easily. This is the one thing I wish I knew 20 years ago.

[@nelasanchez942]

So I love how you ended off saying it won’t be fixed in a month it won’t be fixed in six months or even a year for that matter, but the point is you have the rest of your life to work on your health, I think that would be a good starting point. Otherwise if you’re starting off saying you have to do this for the rest of your life, it can be pretty discouraging for those of us starting out, remind others that it’s not easy but it is doable and baby steps is the key. not have so much pressure to start off with. Also I get that everyone has their own point, but I know for many of us who struggle with weight cardio is the first thing we do because it is One of the first things we can handle after not being very physical for such a long period in our lives, so it’s also something to point out is that if cardio works for you do it cause ultimately we are all different and anything that can get you going is worth it

[@matthewhoward-white463]

I'm 37 years old and looking into increasing my flexibility dramatically as well as overall conditioning. I've dreamed about doing martial arts all my life but my flexibility sucks (built for soccer), my hamstrings/groin are super tight, weak hip flexors with an anterior pelvic tilt. But despite this, I have managed to maintain a fairly decent level of fitness but want to really push my body to it's max potential before it's too late. I've always wanted to be able to do middle splits and high kicks. I fear at 37 and starting from scratch that it could be too late, is it possible to make it happen? Keep up the great videos. I shall be starting your in home playlist next week.

[@c_b_chetan7449]

www.digistore24.com/redir/348520/CHETU14/

[@lisamazzola3631]

Hi. Would love your thoughts on intermittent fasting and time restricted eating?

[@keagansmarks6774]

I am a very healthy 46 years woman now

[@Taislinmaosdela]

The first point is immediately wrong. Moderate cardio is absolutely essential if you want to lose weight and you're not at least slightly fit and knowledgeable already. HIIT training results in a lot more stress and leads to a lot more injuries, particularly because most people are not fit and don't know how to properly warm up and understand their body. Better to go steady and long term and avoid quitting due to injuries or too much stress.

[@BodyweightWarrior]

Nope. You can easily lose weight without any cardio. HIIT is preferred as it’s just more time efficient. You only need a few sessions a week which is actually better for untrained individuals. HIIT is safe, it doesn’t mean plyo metrics. It’s all scalable to the individual

[@Taislinmaosdela]

@@BodyweightWarrior that wasn't the point I was making, of course you can loose weight without cardio, you only need to be in a caloric deficit. However, that would be like starting off a race with a handicap, hence the use of the word essential and not mandatory. Agree to disagree on the HIIT, I've had way too many anecdotal experiences with people getting injured and having to stop a for a month or more. The MAJORITY of people's fitness levels are ridiculously low, and they constantly overestimate themselves. Start out with moderate cardio, then move on to HIIT when you're less heavy, more fit. Moderate cardio does not hinder recovery whatsoever, so it's even better if you're doing heavy lifting.

[@eionangelotamayo1403]

excellent video tom, I enjoyed the transparency. my tip is if you do like sweets, don't eliminate them from your life entirely or else you'll most likely relapse and consume more sweets than before. enjoy it once and a while and make it earned 👊🏽

[@v323]

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[@thebesttheworst2277]

Don't overlook good quality chocolate protein bars ... This can kill 2 birds with one stone and is a useful diet tool to cure sweet tooth and hit protein macros

[@MrCBiologyIreland]

Hey, just wondering if people have any thoughts on supplements (Glucosamine etc) for joints etc.? I’m just going back to lifting weights after running marathons all last year. I’m looking to trim shorter and gain some muscle again. Thanks.