6 Rules To Get 10% Body Fat

[@PaulRevelia]

Video Explaining Eating out kzbin.info/www/bejne/kJ6amJeDpa99hacsi=KpvBv1WyWFLVWkwbNo Cost Coaching Consultation www.prophysique.com/sign-up Let me help you reach your physique goals!

[@LiveTravelExplorer]

Love your videos Paul did the summer transformation challenge and is now doing the Fall. In your last Video about Eating out, You said that you would do more of those, but I can't find any other. Did you do them yet?

[@TheSherKhhan]

For folks who want the summary- 1. Treadmill Walking 2. Track Calories & Macros 3. Repeat Meals (Breakfast, Lunch etc.) & reduce decision fatigue 4. Lifting Weights 5. Sleep Schedule 6. Consistency over Perfection mindset.

[@PaulRevelia]

Thank you!

[@bhotaling1]

@@PaulRevelia Can you replace Treadmill with Stationary Cycling? At what settings?

[@Eagleon2021]

​@@bhotaling1 Brother walking is a basic human function, cycling is not. Humans walk, birds fly, and fish swim. Hope you get that logic.

[@smp5343]

Sending a bad message though. We all want to look great. But to walk mindlessly on a treadmill just because you want to stay lean is brainwashing ridiculousness. And suffering from BD. Doing cardio is fine if it's in a form you actually enjoy. Swimming. Biking. Running. Rock climbing etc.. not primarily because you want to remain shredded You also shouldn't track every single thing. You should be mindful and have common sense on eating healthy and balancing it with a few small cravings Lastly accept that we all come in different shapes and sizes. And we should be happy being the best version of ourselves. And not focus on dream physiques or how we feel other people will accept us as. That may 10% for some. 15% for others. Even 20% is fine. As long as it's a better you

[@Eagleon2021]

@@smp5343 not debating what you said, but I also want to say something, I think that walking is the most practical and beneficial form of cardio, and half an hour is not that much and you can enjoy that as well. I think that a real walk is more beneficial that walking on a treadmill. I have a suggestion too, I think that half an hour of daily physical activity can keep you healthy, so you can do strength training and walk on alternative days. A common person can stay fit like that. What do you say?

[@brianwright9215]

I, for one, LOVE the fact that you say the same thing over, and over, and over, and over, because it's consistent and a constant reminder to do the things that work. Thanks Paul 👊🏿 (5'10, 12.6%bf, 163.6lbs, looking to get to 10% body fat, hiring hard plateaus but your advice is helping a ton 🙏🏿)

[@MrConway007]

Yup, I love this too. The power of consistent messaging is unmatched from Paul, no complicated pseudo science nonsense just reminding us of of the basics over and over again is so important these days in an industry that is so much noise and over complicated bs

[@clairegreenaway9653]

Love your calm and logical approach.I have been struggling with my weight recently, mainly due to stress and bad sleep.Listening to you has helped me focus again and take a deep breath!Thankyou!

[@adegbenroagoro5180]

Thank you very much. 5 days a week split into morning and evening sessions. My meals change less than 20 times in a year. I stay at 12-14% body fat throughout the year. My sleep will definitely be more regular since I'm retiring in a week's time. I'm 59.

[@davidneal6920]

You have the best body building channel. Thank you 🇺🇸 🇳🇿

[@PaulRevelia]

I appreciate that!

[@fochoalagos]

Thanks Coach Paul! I have been watching your videos for years but finally now I am following your Flexible Diet program and it is the best program. I lost 10 lbs and thank you so much for sharing your videos.

[@steven_dekok]

I'm a gymrat but it hit my kinda hard that I am sedentary while working. I'm a business coach who works from home. I sit all day and I have 30, sometimes 60 minute breaks between clients. I could be on a home treadmill walking while listening to books or dictating notes. So simple, yet I overlooked it. Thank you!

[@CMartel002]

If you dictate quite a few notes, you could also use Dragon Anywhere (or other software). I work a very sedentary desk job but have learned to turn about 50+ pages of notes in a day to over 6,000 steps by the time I go home by pacing and dictating in my office or going outside during lunch or after work while dictating.

[@garystroud1629]

I'm a data analyst and work from home but I set up my laptop and screen on a breakfast bar and stand to work every day. No sitting at all. Works well for me

[@stevesmith581]

This guy is the real deal..! Proper advice from somebody who doesn’t glorify hacks. He just says it how it is. I’m 53, always been active but before I knew it, had 30% body fat. At 53 you don’t lose it overnight and you don’t want to do that, but by walking, planning protein rich healthy meals, cutting back on treat food but not eliminating it and sleeping well… and the results have started. Just a pound or two a week, but now it’s consistent every week.. Big Thankyou Paul 👍👍🙌🙌💪💪

[@602WorkhorseAZ]

Paul this is the best video that you have done, by explaining the most important things for keeping up with goals, nutritional factors, "sleep" as an importance for life, and other great aspects for keeping up with health goals and barriers of keeping up with daily challenges. Brother, God bless you and please keep your vidoes flowing for all of us, that are workers, for those that are parents, for those that have little time to maintain to watch videos likes this one and most importantly "encouragement". Thank you, respectfully. Greetings from Glendale, Arizona, we are rooting for you and "keep up the great work". 💪

[@shontroelstrup2023]

I’m watching this while walking on the treadmill. I love the idea of adding a ruck bag.

[@drpuru9]

Good to see someone is telling simple things in very simple way. 🙏

[@mememe2105]

Yes!! The repeating meals helped me so much. Simple but great tip

[@PaulRevelia]

just makes like so much easier!

[@Kooy561]

Paul and his team continue to put out approachable information…one the best fitness channel

[@robsfitness1778]

Consistency is key.. I eat the same foods over and over & never counted calories in my life.. Prob at 12-13% bodyfat & over 50…

[@kevsewell4182]

What a superb, no-nonsense, easy to digest presentation! Without a shadow of a doubt, the man knows his science, he has, through his own experiences and trialling, amassed a wealth of knowledge, and that he is putting it out there provides an invaluable stream of information from which the discerning follower, client, student, or whatever name tag you wish to adopt, can tap into and absorb! What's more, I really like the guy's down to earth, honest and friendly demeanour! I've been checking into PR video presentations over a number of years now and they always keep me arrested, my interest firmly held, and well schooled in the application of nutrition, physical activity, the mental health aspects involved, and of being realistic! I would really like for Paul to put together a video on the vegan lifestyle choice and how best applied to losing body fat, best workout protocol for quality muscle building and general overall health. Let's see what happens? All the best my friend and keep safe! 🙂

[@PaulRevelia]

wow thank you so much!

[@Eagleon2021]

@@kevsewell4182 I think that this person not only knows about fitness but also tries to tell the most effective and practical knowledge. He didn't let anything corrupt him. I wish him all the best and pray that he just stays like this and excels in this world and hereafter.

[@Joaniey3]

Repeating meals is the way to go! It just is for convenience, simplicity, and Results!💪

[@PaulRevelia]

Totally agree!

[@DavidSmith-jd2hg]

Thank you for talking about "flexibility". Social events and family gatherings that I'm required to attend are my biggest problem. I know that the food and drink choices on offer - are not what I want to be consuming. I need to understand that I can still reach my goals... but shouldn't beat myself up so much about attending these events, and consuming food and drinks that slow my progress.

[@sciwiz57]

Required to attend?????

[@Mattjohnson5192]

Candy Corn is a vegetable..

[@PaulRevelia]

sugar comes from cane, a plant...i like this logic!

[@antoniopetisce3417]

😂

[@TheMassdaddy]

Don’t forget jelly beans.

[@josevasquez337]

😂😂

[@miketwaddell4676]

Vegan too 😅

[@DanDevineFitness-pv3kw]

Great video and tips, Paul! The last minute when you encouraged people to develop habits that they can maintain is key! You can make your life MUCH easier by creating sustainable habits which you can continue when you are simply maintaining your physique. For those that think this is a lot of work - the work is really just in the beginning when creating or developing the habit, not practicing it over time because that's when it becomes "second nature" and it's easier💪🏻

[@PaulRevelia]

It's much harder to obtain, then it is to maintain!

[@Eagleon2021]

@@PaulRevelia it takes effort to build an habit, then it takes effort to turn that habit into lifestyle. Once it's your lifestyle it's kind of in an automatic mode and it then takes less effort to maintain and it's much difficult to go against that lifestyle. So I think that the real effort is just to make a lifestyle and then it's a much easier thing to do.

[@dev.morrison]

This is the best advice! It’s helping me get leaner and improve my mood.. I used to hate cardio!

[@PaulRevelia]

Happy to hear if

[@A.Kuba.47]

Thank you Paul, you keep pushing us forward I am on the right way but it took more time than i expected, as you said, keeping it as lifestyle

[@PaulRevelia]

Keep it up

[@srconrad]

I just want to get to 15% body fat. Of course all this exact content applies to that as well. Good stuff. Thanks Paul.

[@rickyking1790]

Same here. A happy medium I'm comfortable with and able to stick with

[@K4R3N]

Getting below 20% is a real challenge. The body does not want to give up that 5% easily. 1500 calories, 15000 steps seems to be the trick

[@joeont]

I finally got to 15% after being stable at 17% for about 18 months. Previously I was floating around 25% . Tracking was the key maintaining 17%, adding daily weigh ins has helped me get to 15%. I want to get a bit leaner yet before a long re-comp / very lean bulk where i go no higher than 15%. Its a long game, keep learning, keep practicing the tools

[@srconrad]

@@joeont That's great to hear, Joe! I've been stable at 17-18% for the last five months after being as high as maybe 30% three years ago. It's been a long process for me. Good to hear it is for others as well but you kept fighting and got there! I've been doing daily weigh ins for a long time. I've got to get back to tracking. Intermittent fasting has helped me maintain but I think I need to get to tracking again to finish the job. That and making sure my daily step count stays up there. Working out consistently has not been an issue. Thanks for weighing in (no pun intended 😀)!

[@joeont]

@@srconrad I was at 30% at the end of high school and bounced between 20 and 25 my adult life. Two years ago at wits end, i started doing multi day fasts and the weight started coming off fast. I started tracking once most of the weight was off and was astounded at how my daily calories varied and how erratic I was with protein intake. It was a game changer for me. I am not very good at training while on a cut however, lots of things I am not good at, but each mini cut and muscle gaining phase gets a bit better. I find IF helps with the flexible dieting approach. I can still lose weight while having some ‘higher’ calorie days. Best of luck!

[@jordipatau]

This video is GOLD. Thanks a lot!

[@PaulRevelia]

Glad you enjoyed it!

[@NickNeras]

Thank you for doing this 100 % to the 🎯

[@MrConway007]

Great great video Paul. Love it. Question about treadmill walking, some people say that zone 2 incline treadmill walking is the exact best type of cardio to in terms of ROI for fat lost and recovery time, but how true is that? Is it really any better than slow 30mins of flatbed treadmill walking? Also what is the more important metric to in treadmill walking step count, duration, or intensity…..or is it a combination of all 3?

[@Ghhh-on3nl]

Love these videos. Always so practical ...

[@PaulRevelia]

Glad you like them!

[@ColinDeWaay]

I've literally been eating almost the exact same lunch for like 6-7 years now. LOL Everything else changes but I love never needing to think or worrying about that one meal.

[@jimmc21]

What does your lunch consist of? I think one of my biggest challenges is counting and being consistent... with grams and calories and determining the correct amount especially if it is served to me.

[@ColinDeWaay]

@@jimmc21 super boring and basic. Chicken breast and rice or quinoa with chia seeds mixed in and asparagus. As far as being accurate when you don’t have full control don’t sweat it just estimate best you can. The problem many have is as soon as they don’t know they say screw it and go crazy. Dont do that. Be accurate when you can, when you can’t estimate and and roll with it.

[@andrewrivera4029]

I’ve always had 15-20 lb of blubber even with a BMI of 22% keeping me from being ripped. At 58 doing carnivore I’m down to he weight I was when I did the Ironman triathlon 20 years ago without having to do all the training. Having said that 10 months into carnivore my body is reshaping and I’m hoping the body will start letting go of the semipermanent fat at some point. Right now my limbs are vascular and I have a lean face so I feel I’m heading in the right direction.

[@ozw123]

Hey Paul Would love to see a video on how many steps/cardio you do once you've reached your goal and are trying to maintain. And also, if then trying to bulk a little without gaining too much fat. Thanks dude. 👊🏾👊🏾👊🏾

[@PaulRevelia]

yes I have done a few of these and for me it's about half what you did when you were dieting down. I find that 30 minutes a day every day does wonders!

[@ozw123]

@@PaulRevelia Thank you man!!

[@River313]

Good stuff. Eating the same meals all year is tough for me

[@NmaLK05]

Hey Paul thank you for your consistency and keeping it simple! Can you make a video on how to fit in walking, indoor cycling and weightlifting for someone with these equipments at home , always struggle with how to fit them all in 5-6 day training to optimize my fitness goals. Thank you so much!

[@liz2959]

This was helpful! Thank you

[@KasRizvi]

Hi Paul, many thanks for an excellent video. I would like to ask you if you offer specific gym programs for me to follow? I can send you all my details if and when you need. I go to the gym 5 days a week and do bit and pcs. But need a regular program to follow. Much obliged Kas

[@jaxon6735]

Can you do a video on treadmill settings during your walking cardio

[@jaymedorr4119]

Solid list. Master the basics!

[@meredithhoward3733]

I'd love to see more about your weekly workout split.. that's the stuff that gets me jazzed! Also, another vlog-type video re: foods you eat throughout the day. Not that I necessarily need any inspiration there (I am a staunch repeat meal-eater as well), but more so that Coach Paul in the wild munching on PopTarts is a sight to behold. 😂

[@kenzboard]

tracking, accountability, and consistency is what it takes. you do this, you will get to and maintain your goal weight. ✅

[@krisb-travel]

I’m so glad someone finally mentioned protein intake should match your desired or natural weight. If you’re real weight is 160lbs like me (mid 20’s I had muscle and lean and my weight was 160) but you gained 60lbs of fat you don’t eat protein for your fat. Seen so many people fat people calculate their protein intake incorrectly.

[@PaulRevelia]

Well said!

[@brianbachmeier34]

Great channel. Always an easy message to understand.

[@PaulRevelia]

Glad you think so!

[@morningdrums]

Sure like yo get there myself. Working on my weightloss and getting to the point these love handles will be gone

[@liz2959]

How long do you walk on the treadmill?

[@dr.marcoteixeira]

VERY GOOD!

[@ericleblanc4984]

Is there any difference in calories burned between walking on an incline on the treadmill, or keeping it flat?

[@PaulRevelia]

Yes, when you put an incline, it will increase the energy expenditure like walking up the hill you burn more calories

[@Kevin99120]

Hey Paul. For your daily morning treadmill walks what incline % and speed do you use ? Does it change ? And how long is the walk ? Thanks

[@faustinogonzales7868]

Paul please make a video on how to cut. I’ve seen your video on cutting but it doesn’t explain truly how to do it. Maybe something along the lines of explaining how macros change as we start to plateau. Are we decreasing carbs on a cut and if so how do we know how to do it correctly. Much appreciated my friend!

[@PaulRevelia]

like a week by week explanation?

[@faustinogonzales7868]

@@PaulRevelia Yes please 🙏

[@mach1954]

Love this guy . Totally driven 😎😎😎

[@iamcobracommander]

WHAT CAMERA ARE YOU USING? SUPERB QUALITY...

[@jc4evur661]

So what does one do when they reach their desired weight/physique in order to maintain it?

Can not thank you enough 🎉

[@Kinsale1333]

So what speed on the treadmill?

[@ninobien]

Thank you Paul!

[@PaulRevelia]

My pleasure!

[@jurbua]

I just love your videos Thank you very much

[@PaulRevelia]

So nice of you

[@KentBrown]

Paul what speed & incline are you at for your morning walk? What range is your heart rate in? TIA

[@DOMAdams-g8b]

Go 15 mph speed, 15 incline

[@ickdon7999]

@@DOMAdams-g8b😂

[@Tgree69]

Hi Paul. I am a huge fan and watch all your videos. Thank you for your information and expertise! Quickly my story- 1.75 years ago I had weight loss surgery(sleeve). I had issues after the surgery combining with severe knee arthritis and some Urology stuff longstanding, I havent worked since. Just a little backstory.

[@PaulRevelia]

I appreciate the feedback. Sorry to hear about your surgery!

[@Tgree69]

@@PaulRevelia Sorry Paul. I got disconnected momentarily and that is what posted. Long story short, I have lost 255 lbs sitting on the couch because of mobility issues. I lift 4 days a week, am calorie restricted to 1600 a day, don't sleep well but I keep pushing. My question is after knee replacements, walking and rucking will be a staple along with lifting the rest of my life. Is it possible to incorporate VO2 max work walking or rucking? Would it beat my knees up too much? I do have a recumbent bike I could do medium sprints on off lifting days? Should I even worry about VO2 max walking and lifting? I am 55 years old BTW. Thank you again Paul, you're the man as far as I am concerned!

[@The4thWayExperience]

I am at 12% BF and hitting new PRs on bench and trap bar squats … Trying to get 1-2% leaner while increasing weight on certain lifts…AKA trying to do the impossible

[@PaulRevelia]

Not impossible, just requires effort! Keep it up.

[@The4thWayExperience]

@@PaulRevelia FYI Dr. Joe and Layne Norton prepped me (different years) came in 2nd INBF North East Classic…Now it’s a lifelong pursuit for my body high fat, 1.25G Pro per lb and moderate carbs works best while adding just 5lbs to each compound lift each week… 6’5 207lbs

[@PhilipRudoff]

What speed and incline do you set the treadmill?

[@jc4evur661]

Can someone please explain to me what a Macro is? Thxs

[@marinalindsay-roach4705]

Hi Paul yes I would like the specifics , nutrition, training, in door cycling

[@PaulRevelia]

That's a great idea for a video!

[@karenjeremiah4551]

In addition to walking on the treadmill you lift weights daily? What weight do you recommend a female 54 years old to start implementing when trying to lose weight and get toned?

[@rmhxr6148]

I am not as lean as I was but I live life this way and it’s now a well embedded lifestyle

[@karenjeremiah4551]

Thanks for all your knowledge. You’re on your treadmill as your recording what is your treadmill set at? Looks like you’re going slow but high incline. Just curious

[@petertaplin51]

Hey Paul, can I ask your advice on this, I’m 6 foot, 49 years old, down from 217lbs to currently 182lbs over 8 months with a few diet breaks in there. Currently at 2,000cal per day roughly 170g protein, 220 carb and 55 fat and consistent at dropping 1-1.2lbs per week and working out 5-6 times a week and walking 12,000-15,000 steps, an hour in the morning then 30 mins in the evening. Desk job so not much outside of that. I enjoy tracking and have learnt a lot over the journey which I am very much enjoying. Currently about 19-20% so I know I need to get to 171-173lbs to get to roughly 15%. Hoping to get to 12-13% by Christmas. I’m thinking of increasing my calories to 2100 for 2 weeks, then 2200 for 2 weeks etc to “reverse” out of the deficit with the thought process that going of current weight loss I would still lose a further 8-10lbs by the time I’m up to 2,500cals which I think will be my maintenance and transition into a very slight surplus to keep building muscle. My thought process is as I get leaner I want to protect my lean mass and not be as aggressive, am I backwards in my thinking as most say cut lower as you get leaner? Am I better just staying at the 2,000cals and getting it over with quicker? I currently feel a little hunger now and again but not too bad, my main concern is keeping muscle mass. Interested in your thoughts and would love for you to do a video on it, maybe help others thinking about this reversing approach. Thanks for your videos, I find the info good but also the thought process behind it interesting, you have helped me a lot 👍🏻👍🏻🇦🇺🇦🇺 Pete from Australia @paulrevelia

[@chrisgaudino7350]

Love the approach, Paul. Do you find when trying to maintain 10% you like your look better with a little less carbs and allocating more to fat if you were to keep an eye on the macros? I did a diet break recently for a weekend at maintenance (jacking up with only clean carbs) and found my water weight going up to the point my abs pretty much disappeared. This has me a little concerned on what I should once I get to 10% as I'd like to hold a drier look. Thoughts?

[@DEATHHEADYT]

People really underestimate walking man. Just simple, basic, slow walking.

[@PaulRevelia]

I’ve been blown away by how much easier it is to maintain a Physique just by walking

[@ksick2856]

Just started watching your videos. Been having great success with walking but recently foot started hurting and it looks like I have a neuroma between my toes. What else do you suggest for cardio?

[@albertoomar819]

Good content. Thank you

[@PaulRevelia]

Thank you!

[@grandmastert01]

Your macro calculator wants my body fat % and I have no idea what that is so what do I put in ?

[@SeanDavies-Roy]

Are there any health metrics where everything else being equal (proper macros, nutrition, and resistance training), where one person has excellent cardio vs someone who does basic, low impact? Or health and bloodwork with be identical, and cardiovascular conditioning does enter into the equation?

[@karenmckenzie8465]

Hi Paul. I just used your macros calculator. The minutes per day keeps defaulting back to 120 when I hit the calculate button. Anyway, I am in my 50s and do either splits or full body weight training 3-4 days per week and add abs for a total of approx 45 minute each time. So, my question is to build muscle do I eat the bulk calories everyday or just on lift days and maintenance calories on non-lift days? Thanks in advance.

[@PhilipRudoff]

Speed and incline important?

[@PaulRevelia]

they determine the intensity, thus how many calories you burn. I like to break a light sweat but not get too exhausted.

[@PhilipRudoff]

Thank you.

[@RobustArid379]

How do you lowered your cholesterol with diet?

[@Selene0017]

Hi Paul! Can you tag the video of macros while eating out you mentioned? Thanks

[@PaulRevelia]

kzbin.info/www/bejne/kJ6amJeDpa99hacsi=KpvBv1WyWFLVWkwb

[@13ratchet]

poptarts ? That one caught me off guard .

[@dustinhankins2153]

What compound exercises do you use to hit the most muscle?

[@PaulRevelia]

I have quite a few workout videos on the channel.

[@mattellis4270]

Are there any foods you don’t have? Or rather limit to a bare minimum? I see milk being one that people tend to avoid? Do you use a vegan protein instead of whey?

[@PaulRevelia]

i use vegan protein since I am allergic to milk, otherwise I would have it.

[@albymej]

What would be the most important tip for losing body fat in women over forty?

[@ScottSachauFitness]

I love your macro/calorie counter and use it everyday, but here's my issue with it. Put my stats in at 47 years old 173lbs 5'10" and do Slow state incline cardio for 3 times a week at 40 minutes each day. Now when I put in athletes formula(which i'm btwn 12-14% bf so that applies)and put sedentary lifestyle(on a computer all day)and then on the cardio side it ask if I break a sweat, well doing that incline 40 minutes 3 times a week, yes I sweat a little after about 20 minutes, but not much, so i have upped to moderate because the other option is I never break a sweat, but when I do moderate, it still puts my calories at a 15% deficit and 40 minutes of cardio 3 times a week at 1740 calories, which you say never ever go lower to 10xyour bw, yet that's pretty close to 10 times and that's with 3 days of cardio. Am I doing something wrong?

[@raddgreat01]

Hey paul Can i lose fat by walking 2hrs per day 3.0 speed but without incline because my thredmill doesnt have an incline unfotunately and without tracking my food i just ate until im satiesfied. I eat 4 times a day with protein and i lift weight 3x a week ppl program. My goal is 10% body fat. Im around 28% bodyfat right now

[@RUDAMENTRY]

I'm 6'2" 160lbs. I have a small gut. Idk if it's from my past drinking or my past eating habits but I've been trying to lose it and been doing cardio alot like 5 days a week. There are times we're I skip a day or two but I get right back on it. Because of my body type, do I need to watch my calorie intake even though I'm thin over all besides my gut? What should my calories be? I also, in addition to doing cardio, I lift weights. I don't really watch my calories and protiene but I do take protiene and more less guess the amount. I'm wondering if calorie deficit is the way to go but I'm not trying to lose weight overall, I just want to shrink my stomach.

[@PaulRevelia]

calories will always determine success. Often times doing more cardio will increase your appetite so tracking is very important. You said you really don't watch calories. That's the answer.

[@RUDAMENTRY]

How do i know how much calories i should be taking? ​@PaulRevelia

[@rmrib5]

Repeat meals is smart decision

[@PaulRevelia]

Absolutely rates less stress

[@musiclover9362]

Repeating meals for a longterm doesn't make you miss the benefits of other foods that are essentials for the body ? Can you please explain? Thank you brother

[@PaulRevelia]

repeating meals can create variety, i have the same breakfast every day, which is different than the same lunch i have most days.

[@musiclover9362]

@@PaulRevelia i got you! Thanks!i try to switch the macros for ex: 1day eggs,nuts(25gr max) Rise, redmeat, salad, fruit 2nd eggs, different nuts, Potatos, Chickenbreast, different Salad. 3rd Natur yughort 0.2% Fat, berries, avocado, brown rise, thuna, whey shake (1-3gr sugar maximum)...so for me it's like i get out of the routine but still maintaining the amount of carbs, protein and fat needed. What do you think, is the routine still more effectiv? Btw i Was 106kg/190cm 2 years ago, after 4month i went to 89kg and since then i weight the same and havin less BF and more Muscles. Walking is a major factor as you always say. Thanks for inspiring us

[@shannoncrawford7212]

@@musiclover9362 Dinner and Sundays is where I have variety. I go to work at 4am and get home between 9a and noon depending on the day. Don’t eat breakfast or anything till I get home, don’t think about food while working; somewhat physical work, bread delivery. When I get home I have either a scoop of PB powder or a protein shake and one of those 100 calorie beef lunch meat packs. Then workout at home (6 days a week, about an hour each day). After workout, walk for 45 minutes at a brisk pace around the neighborhood. Then eat a half a carton of triple zero Greek yogurt, mixed with sugar free drink mix flavoring and mix in a serving of fiber one cereal (don’t like veggies) and another 100 cal lunch meat pack. Throughout the remainder of the afternoon will eat 16 ounces of chicken breast lunch meat with some sugar free sauce (BBQ, Polynesian, or honey mustard). At that point I’ve had 173 grams of protein (I am 46 and weigh 175, top 4 abs visible/defined), and about 1,250 calories. My maintenance is somewhere between 2,500 and 3,000 with job/workout/walking. I just keep all those foods stocked and rotated so they are ready to go, no thinking and/or prep. And they are all things I enjoy. Then for dinner will eat what my wife makes, if having a major protein with dinner may have less chicken breast that afternoon. Will even have dessert some days. Sunday is “cheat day,” but will try to keep it at around 3,000 calories. But may not hit my protein and will eat more carbs, including unhealthy. And that is a complete day off, no work, workout, or walking around the neighborhood.

[@incrediblez394]

I am at 19 percent body fat and would like to get down to even 12 percent. i do plenty of cardio but my body fat doesn't seem to change much. There are days when i sprint, jog or walk for an hour or so. i have been trying to eat more of a low Carb high protein diet. Maybe i need to walk more instead of sprinting to utilize body fat for energy. Just looking for any ideas from the community. Thanks in advance.

[@PaulRevelia]

The only way to move the needle is to be accountable. Eating low carb, high protein, that sounds great. What matters is your actual calorie intake. If you are not tracking your nutrition then you will likely be over eating by many calories, especially with being more active. Research clearly shows those who exercise over eat their caloric needs. Download an app, hit a daily calorie and protein goal and watch the magic happen.

[@incrediblez394]

@@PaulRevelia Thank you. I will start tracking my calories.

[@Santos-ek8md]

How often do you walk wearing your he weighted vest?

[@PaulRevelia]

I don’t at all I didn’t enjoy it

[@mickeyflanagan4019]

Great video! Thank you.

[@PaulRevelia]

You are very welcome!

[@jfmorache]

Paul can you talk about why some of us feel like complete garbage at 10% bodyfat

[@shaystern2453]

not in your genes to have 10% fat

[@PaulRevelia]

you can feel like complete garbage at 30% body fat. It's all about how you treat yourself. I felt like crap at 10% body fat the first time I dieted down because I was pushing too hard, too much HIIT cardio, too many low carb days. I did not give myself recovery and hunger and energy were lower. Now I don't have these issues because I have learned it's not about how hard you go but about how smart you go.

[@peliac7319]

How can i maintain 10% bodyfat year round? Ive been bulking for 3ish years and im very strong but im 20% bodyfat.

[@PaulRevelia]

take your time getting to 10%, don't rush. Learn the habits so you can lose at a nice rate, around 1% of body weight per week. Maintaining is usually a slight change from the fat loss diet where cardio comes down about 50% and calories go up about 20% and avoid going way off plan.

[@mr.sonnyrocket]

Thanks that’s great to know!😀

[@joelhooton2215]

How do you know you’re at 10%? My expensive scale is off by about 8% compared to a decxanscsn

[@PaulRevelia]

i know my body pretty well from testing years ago.

[@kinnymonster]

After my morning walk, 5.3 miles 11,400 steps, I counted every one, I'm exhausted. I just wanna sleep. How are u not tired?

[@lisaschreiber5590]

I also do 5mi in the morning. Fasted. Sometimes it is hard to not eat for strength afterwards. (IF) Sometimes I just gotta have my eggs and much more coffee. I continue another 10-15miles. Energy drinks can help! 😂

[@kinnymonster]

@@lisaschreiber5590 Never did energy drinks. Also quit pop February, 2023.

[@jeffwalden743]

Great info. Bad shirt

[@Whocares-z6v]

How do i stay between 0% and 100% body fat?

[@PaulRevelia]

just exist and boom you've done it!

[@liz2959]

I have a rebounder instead of a treadmill. This way I am moving the blood to my head more powerfully.

[@paulkenny267]

The challenge is not to hit the treadmill it is to clean up those diets! Decades of working out and I promise you there are a majority of treadmill users who not only lose no fat they gain weight. Anyone with a six pack is not consuming any sugar or breads and they are hitting the gym 3-5 days a week.

[@PaulRevelia]

A plenty of sugar are plenty of breads. Are you desserts but I understand how to track my macros and balance. There’s no need to eliminate things you enjoy to reach your goals you just have to manage it.

[@Seantorky3]

Repeating meals is huge.

[@TAISUSA]

It sure does seem like several influencers are copying and pasting other fitness influencers' words… I mean, I'm no spring chicken… but I am working on a PhD, and have undergrads and graduate studies in fitness and psychology. Either everyone is extremely dialed in on these “methods” and “steps” or there is a lot of plagiarizing taking place.

[@PaulRevelia]

I’ve been making KZbin videos for about 16 years went back to school to study exercise science. I’ve been a full-time coach for more than a decade and a competitive athlete my entire life these videos are just me trying to help people with their goals and I’m sure many of us have similar thoughts because the strategies aren’t that different but I don’t consume any other influencers contact, you also have to understand that KZbin recommends topics for us and tells us what people that watch our channel want to see.

[@heavensculturegodsgirl19]

Specifics please

[@PaulRevelia]

i detailed them in the video, was there something you wanted more information on?

[@johnlewis3571]

The one thing that's kicking me in the rear end is niggling injuries!! It messes with my training, head and mood 😡

[@Mmmmmk247]

Niggling?

[@johnlewis3571]

@@Mmmmmk247 minor injuries that keep lingering/coming back!

[@joshweber4120]

Did you have a treadmill recommendation?

[@PaulRevelia]

I have a nordic trak, been a great piece of equipment!

[@pHuriousstylz9939]

Whoa that looks like the Eos in Lutz

[@PaulRevelia]

That’s where I live

[@pHuriousstylz9939]

@PaulRevelia awesome, hopefully I'll see you in there one day

[@ginorako2176]

How can you be 5 days or 6 days a week in the gym without giving your body rest to recover? I always hear: “ give your body/muscles 48 hour rest to recover”.