A No BS Guide To What You Should Be Doing For Fat Loss

[@theazerothtourist]

was 330lbs currently 300lbs in 6 months. started with 3 days a week at the gym for an hour currently going 5 days a week and started walking a 10km on a saturday morning. im on a calorie def while my weight loss is slow im way stronger then i ever have been, can do 10 push ups easy, when i couldnt do 1 before and im down 3 jeans sizes. hardest thing is not being dishearten when you look at the scale especially when you see posts like "i lost 150lbs in 4 months"

[@Tylor1ace]

Slow and steady tends to last compared to crash diets, I struggle with this to, for me I like to set one week a month where I increase my deficit and lower my exercise, sometimes I will do a 7 day fast or a smoothie only well, then the rest of the month a small deficit and weight training

[@TheGaurav831]

Bro iv they say they lost 140 in 4 months they either lying or are on stuff, don't get disheartened you can do it

[@vinny6967]

​@@TheGaurav831 on what stuff ?

[@TheGaurav831]

@@vinny6967 ahhhh clen?

[@theazerothtourist]

@@TheGaurav831 it was just a random number, when you actually look at the people who post stuff like that its usually through gastric surgery

[@doraice]

been doing this for 22 years. this guy is the most non bullshit and truthful guy I've ever seen on social media.

[@Markielee72]

"Choose whatever modality you think is important to you in your life" Thank you! 🙌🏻 As a PT, I am so fed up with the whole weights vs cardio for fat loss debate. My mantra has always been.. do what you love. If you enjoy what you are doing then it is infinitely more likely that you will keep doing it.

[@trowson1989]

Picking things you enjoy has to the most important decision - if you enjoy it, you'll continue. If you hate running you'll stop and then all those feelings of failure arrive. There's obviously a positive from doing things you don't enjoy, by making yourself do it and seeing through what you say you're going to do. The idea of being an active person sits so much better with me than just doing some cardio 🙏

[@chittychatty9547]

Thank you not for only helping us cleaning up our mess but also for cleaning up your speech! Subscribed 👍🏻

[@Jafmanz]

The body adapts to cardio really well. I am a bin man I walk 60 miles a week and haul heavy bins. When I first started I lost 3 stone. Now fat loss has stalled. The only fix is a diet change or MORE CARDIO. This is why I believe weight training is the primary foundation in fat loss. Raise the base metabolic rate at rest….

[@lrtvhighlights3687]

Nope you haven't lost more weight as you are not in a calorie deficit simple as

[@Jafmanz]

@@lrtvhighlights3687 I'm not interested in losing weight now. Only fat and why nope? Nothing I said is contradictory to your flippant statement.

[@antbrown89]

‘You give them a nudge and you say ‘WOOF’ - you don’t say that..’ Mate that’s made my day already 😂

[@madMARTYNmarsh1981]

I've been doing both weights and cardio; 2kg weight strapped to each limb. 45 minute hard cardio like this, then switch to weights as I usually do. I've gone from 19 stone to 16 stone with this. Lost a lot of mass, but I move more fluidly now. I went from a rugby players build to much more athletic looking.

[@brooklynforever1990]

Love that your videos are succinct and fluff free.

[@imaXkillXya]

Steady state cardio is probably the best way. Low heartrate training with any low to zero impact activity. Skipping rope, Cycling, Swimming, jogging.

[@BM-wf9uf]

Is there a way to lose weight without doing any of that?

[@ollyhowe4323]

@@BM-wf9ufjust eat less

[@redskyatnight123]

​@@BM-wf9uflazy git the only way to loose weight is a calories deficit and exercise its so simple

[@simonwestley5076]

I'd say steady state is the best if you are also weight training regularly because its less straining on the body and you can use it on recovery days. If you're not weight training, I'd definitely go for something a bit more intense like hiit or a form of interval/body weight training as well as steady state on other days, or do a sport like footy, rugby etc. Either way, like the video says, fix the diet first, then do whatever feels right for you

[@lombardo141]

@@redskyatnight123 maybe he has no legs or some medical condition. Don’t judge without context.

[@robertarmero6320]

Made cardio my main thing. The lifting is now to supplement the running and keep the body well put together. Now I actually find that I recover from gym sessions faster, probably because of improved blood flow. Still working on the diet tho

[@henil3784]

James not only speaks straight facts but your analogies are amazing 🔥

[@jeanwoodman3847]

This had to be the best simple advice I've heard on how to lose weight. "PLUG THE LEAK FIRST!!" Great stuff!! 😁👍

[@mikebayless4268]

My rule... If overweight, 30% body fat, then focus more on cardio (2:1 cardio to weights) Once under 25% body fat make the focus lifting weights (1:2 cardio to weights) And get at least 6,000 steps everyday!

[@jochem1986]

I think 90% of us already knew the information given in this video. We're more interested in learning how our psyche is preventing us from doing the work, and continuing to do the work.

[@Mineratron]

I don’t think it was aimed at you… probably more Johnny Bravo’s adverts.

[@yaqarm8822]

He has hundreds of videos and explains this in several of them. He cant cover everything in every video. You need to do some work locating it yourself.

[@PhiyackYuh]

Its because human beings likes to go the path of least resistance. Lets be real, change is uncomfortable for most people. You are right, we have all the information for free thanks to google but yet we cant nail sleep, nutrition, less stress and moving more.

[@braxos319]

James. You're the man. Thanks for breaking down aspects of fitness into digestible terms for us to remember and better implement into our regimes. Keep it up 🤙🤙

[@martynsharman1735]

I would always shy away from exercise, and then in my thirties had that classic panic and started couch to 5k. After that added the gym, which shouldn’t have been as terrifying as it felt, then got a trainer and now do 10k 3x a week and 3 x s&c days. I’ve genuinely been blown away by how easy it all feels now, and the best thing has been not comparing myself to others with their running times or weights, but where I was a year ago. Plugged the leak 👌

[@myworldwithoutpeace]

Both. My routine is push, pull, legs + 30min of cardio (eliptical/bike with at least +120 watts).

[@jessiepoo20]

Thank you for making this video. There’s so many people/ads saying cardio won’t help you lose weight that they started making me second guess myself.

[@fabieno]

Never seen him happier than when he used the word "Dichotomy". :P. That word-a-day calendar really paying off :D

[@JamesSmithPT]

3x best selling author. Got to keep the facade going boss

[@smartsfitness]

Doing both weights and cardio will always be the easiest way for fatloss (that's if your diet is also on point) cardio can be anything from Liss, miss, HIIT or 10+thousand steps daily, find what you can sustain long term(that's usually daily steps for most people) 🔥🔥🔥

[@shivavarma7937]

You do weight first then cardio or cardio first then weights ?

[@smartsfitness]

@@shivavarma7937 iv done both ways and not really that much of a difference in results, but some may be weaker with weights if cardio done first but I think that's more of a work capacity issue than the cardio effecting weights 👌💪

[@21Dazzler]

For WEIGHT LOSS cardio. For FAT LOSS Weights.

[@KingofBlingham]

Every time 👍 a lot of guys just want to lose fat, not weight or mass. Hitting the weights and staying active will strip fat and build muscle. Clean up the diet but not necessarily enter calorie deficit of less than 2500 like most guys attempt to coz they have an app on their phone telling them to. You need plenty calories to get big. Loads of cardio for big guys strips the muscle long before it gets near removing any fat. Tyson Fury is a good example of how to never look in shape even though he can run 10 miles and box 12 rounds.His shoulders dissappear and very little comes off his waist every time he enters a training camp.

[@SA-vz7qi]

Weights are great for building yourself to a place where the cardio and general physical activity is more effective.

[@theastuteangler]

First health video I've ever seen with zero dislikes

[@barfymann362]

Loving these consistent daily uploads, Thank you Tom Hardy.

[@shaneroberts2492]

60mins of open mat is the best cardio you can get!!!!!

[@Jim-yk9zw]

If you are suggesting rolling around the floor with sweaty dudes then keep that to yourself.

[@shaneroberts2492]

@@Jim-yk9zw 🤣🤣

[@bozzy-101]

Indeed. I can go to the gym and absolutely hammer a full body routine and feel fine. 30 minutes rolling though... I'm toast!

[@wanna-be-cowboy]

60 mins in a boxing ring and you'll be toast

[@bozzy-101]

@@wanna-be-cowboy We also do Thai boxing... Not quite the same, but I know where you're coming from.

[@BigMansTea]

In my many years of experience, It’s true what they say, it’s 80% diet and 20% exercise. You can’t out run a bad diet and trust me I’ve tried 😅. But just think 10,000 steps or jogging 5k a day gives you roughly an extra 350/500 calorie deficit! So not to be sniffed at! Plus it’s an attitude thing, put the work in, so you don’t want to sabotage yourself.

[@R2D2trashcan]

I’d choose strength/weight training over cardio for sure. Not only is it great for burning calories, it increases muscle mass making you burn more resting calories and it makes you look and feel good.

[@willgoodall1529]

Whatever works for you. For me, it's cardio, plus it always helps improve my mood

[@amberhanrahan]

Your doggo barking at the perfect time 😂

[@tomblewomble3369]

I recommend rowing. It's a good balance of strength and cardio training.

[@shitguy7615]

I lost 10st rowing, very very underrated

[@tomblewomble3369]

@Shit guy well done mate. I suspect because it's so taxing people avoid it after their 1st dose.

[@Zangettsu_ZA]

I recently had a woman doctor (MD) arguing on Twitter that the reason why people (she talked about women in particular) don't lose weight is sometimes due to hormones or sickness, etc. All I tried to explain was a simple energy balance (1st law of thermodynamics). What I said was that weightloss is really really simple. You just need to put less energy into your body than what you are expending (conservation of energy in a sense). The problem however comes with discipline and sticking to your guns. This is where EVERYONE fails. Me included. And that's when I was blocked... Not that I care though. So yeah. I said that even I'm failing to stick with my guns. Like I've been gymming mad these past couple of months. Lost a lot of cm's while gaining insane amounts of muscle. Yet my weight remains exaclty the same. Little up and little down each day. But over time exactly the same. And I understand that muscle weighs more than fat which is a contributing factor. But for the most part it is because I know I eat crap. Fast foods, 2 burgers instead of 1, little bit of ice cream afterwards, etc. So yeah. Not losing weight is entirely on me. I just need to get disciplined again like I once did about 6 years ago or so when I lost about 15 kgs en got lean in a 14 weeks. It can be done.

[@63517489]

"don't lose weight is sometimes due to hormones or sickness" Can be true, but is a rarity. People take that rarity and apply it to the population, saying people are fat because they have bad genetics. Fortunately the field of endocrinology is reasonably advanced enough to dispel those myths. The reality is that MDs are like any other professional degree, having one doesn't mean you know shit.

[@alibaroud4559]

I think depending on your body’s metabolism, you should prioritize cardio as well as weights. When doing this, you’re losing weight quicker which gives you a chance to then later on prioritize strength training over cardio.

[@PakiRaja]

not sure what man likes more, fitness, doggo or analogies.

[@TJ-eo2qf]

A plethora of metaphors, I like it

[@Disc0spider]

Surprising video but excellent logic and reasoning behind it. In my opinion, I believe lifting weights, under a logically planned program that is catered to the individual, is probably the best and safest form of exercise to accompany one's goal of weight/fat loss, but starting off with simple physical activity, e.g., movement, like being active throughout the day (walking, taking the stairs, walking up escalators etc.) is probably the best initial strategy for someone who is new to exercise, a "blank canvas" so to speak. I never thought of it that way, James, it's an excellent perspective.

[@DG-zv4bl]

He's speaking professionally with less profanity. He's growing.

[@BM-wf9uf]

KZbin will de-monetise him otherwise...

[@CaptainBrash]

These days I basically ignore exercise when it comes to weight goals. I run, lift weights, do generally active things. Step on my scales every day, then adjust what I'm eating based on my goals, using my weekly average weight to make sure I'm not going too fast or slow one way or the other.

[@syrus3k]

This is chatGPT's response: Wow, this video perfectly captures the winning formula for shedding those extra pounds! Combining the power of cardio and weight training is like having a secret weapon in your fitness arsenal. Cardio gets your heart pumping and burns those calories, while weight training helps build lean muscle and boosts your metabolism. It's the ultimate duo that transforms your body from a caterpillar to a butterfly. So lace up those sneakers, grab those dumbbells, and let the journey to a healthier, fitter you begin!

[@editsdharma108]

😂

[@blakewilkins63]

james, you gonna bless me with this vid while i'm deep in a cut. a true gentleman and scholar

[@biggiedetroit224]

This is a great method 😮 Thank you 😊

[@gordoncampbell4706]

Said it before and I'll say it again, "simple is best", thanks again James, no 10 dollar words just the straight goods. Skål

[@andremp03]

Appreciate the Alfie cameos!

[@Ethanmmmmmm]

I think that running, football, HIIT, swimming etc are better ways to accelerate the process. Not everyone subscribes to the “walk 10k steps a day” Method. At the end of the day, diet & weights should be the main component

[@justvibing2497]

Cardio and weight for shaping the body.

[@VanillaButtercreamFrosting]

I actually do a half hour of treadmill walking in the morning before work then a half hour of heavy lifting after dinner, I do this M-F with a split routine for the lifts and I take weekends off. I guess you do whatever you will continue to do and what will keep you on track.

[@makingwaves1239]

You can have some pretty intense weight workouts, but that wouldn't by far be the amount of calorie deficit needed to lose fat. It will positively affect your body composition though. It is also a myth that you need to run. Go for a fast walk on the thread mill. With the proper angle (aka simulating walking up a hill) that will both boost the energy burned, and the heart rate itself.

[@user-wi3yx3gy2o]

Well running for an hour burns way more calories than lifting weights for an hour, but putting 1kg of muscle will burn 30 calories a day regardless of exercise. So it’s passive calorie burning once you build the muscle. So adding 10 kg of muscle is like a free 20 min run every day.

[@danielstewart3507]

This information is all well and good, but; exactly which steroids should I be taking and where can I buy them?

[@spitifire1987]

Absolute brilliant explanation there. Top video 👏🏻

[@DOOLZ86]

There is nothing wrong people doing cardio for mental reasons. but metabolically stressing the muscle with resistance training is by far the best way to tap into your cardiovascular system. So many other benefits this way. 1 or 2 sets to failure per muscle group 2 or 3 days a week slow and controlled to stop injuries always worked best for me and a lot of others.

[@MegaTightMike]

Got to be honest, I’ve lost 18lbs this year simply by waking and watching and logging what I’m eating. I walk 20k steps x5, 10k x2.

[@katrpatter]

More cameo appearances from your canine companion, please! 😂❤ great video, thank you.

[@wrightwoodwork]

Cardio is king for weight loss, but strength training over time will give you higher burn away from exercise once you've added muscle

[@AlexLeonOnline]

I LOVE THESE VIDEOS‼️ Thank you James 🙏🏿

[@Felled-angel]

If you are a heavy person then yes cardio but if you are 2 or 3 Stone overweight then I recommend you do weight lifting because the more muscle mass you have the more calorie you burn when resting or doing anything else and also Doing cardio releases a chemical into your body that stores fat ( Can't remember what it's called) and doing anything is better then doing nothing.

[@grantchanin2878]

James, thank you. Superb advice.

[@Blazekronos97]

James can you do a video on hypertrophy vs strength training please? Sorry if you’ve already done one. Your videos are great

[@troywallace7011]

Love this guy. I'ma fat and I get inspired by his bluntness

[@rrooster8218]

I'm a fat too. 😂

[@TrapParadiseUK]

I like to do weightlifting in the gym and do cardio walking to most places I go to and I do 10 minutes on the treadmill to warm up before workout.

[@ivyblue2003]

I've been trying to stay in a calorie deficit since January and so far I've spent every day in a surplus....

[@RCX_Sco1]

You never miss💪🏼💪🏼

[@Sparkleops]

Having your dog in more videos will help with the algorithm.

[@yazinsangeethharold8111]

Hey James, apart from USA & UK, you've got Indian viewers as well...just saying! 🙌💪

[@Liam1991]

You can get both from kettlebell training 😊

[@paullobwein1632]

My new most watched for info. Thanks. I have a question in regards to resistance training. You mention I. The description it can help reduce osteoporosis. Can it help if it already exists or maybe even help to lessen it? (Hopefully worded that right)

[@jamesallen8917]

Weights and cardio!

[@jamiewalker8772]

@dichotomy… ahh jamsey watch jocko?👀 I feel like jocko owns that word now. Great video anyway sir ✌️

[@izzysmart]

I do steady state as I walk a lot, I also super set twice a week workout 4., and now I found out I can jog without effort so, weights with super sets on a couple of workouts and walk at least 10,000-15,000, you burn fat and fit with big muscles at the same time.

[@kopman9987]

Sound was great while you were in the bath , can you do all the vids from there mate

[@goldencalf5144]

Diet is more important than cardio or weights for fat loss.

[@jamiewatson6671]

Hello James what's your insights or comments on l carnitine please buddy

[@bigboy0625]

What ever gets the heart rate up is good.

[@SwindonRunner]

Movement is medicine.

[@peterianstaker5386]

V shred came on before your video 😂

[@crashbandicoot3953]

Weights not only build muscles, increase strength, boost your basal metabolic rate

[@Draw2quit]

Humans evolved to chase fast animals over very large distances. Granted, most people nowadays can't do that anymore but a couple of hundred years of easy access to food hasn't wiped out a million years of evolution. Our bodies were meant to run. We are very efficient at holding on to body fat whilst we do it. If you want to lose weight or not put on as much weight, eat less. If you want to feel superhuman whilst you cut calories. Do all the other stuff.

[@bossman674]

A combination of both is optimal. But BJJ and weights is even more optimal…

[@shanewhitaker7694]

I travel for work and work outdoor. I do on average about 6 miles and up to about 12 a day walking. I’m down about 40 pounds over the last year. Would resistance bands be a viable tool for helping build strength?

[@dennispickard7743]

Invest in an ‘ isobow ‘ or do the Harry Wong workout , he was a student of Bruce Lee- or do isometrics, iso pushes and iso pulls.

[@harryem]

unrelated question. Wheres the shelf in the background from?

[@mantasvalciukas5734]

What I've learned from this video is that you should bark whenever you're going up the stairs.

[@jamiewalker8772]

“Combine training”

[@thecuttingsark5094]

Sports science proved decades ago that a combination of both produces the best results. Why is this even a question any more?

[@unstoppable7679]

You and coach Gregg need a colab vid James 👌😎

[@simonriley77755]

May I ask something, so I done a lot of cardio still doing but not like before also eating a lot too but I lost a lot amount of muscle should I stop for some time or go for a run one or twice a week but I have still have muscles but not that much

[@jr5993]

I mainly just do a tonne of calisthenics.

[@annekafrench7120]

Lifted for 10 years… Got into running 7 years ago, moved into marathons. I lift and run. Had decent muscle but of course running a lot I lose it on my legs.. However when running more I lose more fat. But this of course is because my deficit is a lot bigger

[@robbycharmed]

when you say lose it on my legs, you're saying that you had muscular legs, but because of running, your legs aren't muscular anymore.

[@annekafrench7120]

@@robbycharmed Exactly. I have muscle but not as much as I used to

[@robbycharmed]

@@annekafrench7120 i'm trying to get into running soon, luckily, i don't want to get into weightlifting. At least not right now, I'm trying to lose more fat, and i hear all the time running/walking is better than the elliptical. What are your thoughts?

[@annekafrench7120]

@@robbycharmed You will lose weight at the beginning.. But again it’s all about eating in that deficit to create fat loss. Overall health etc running is great. I do use the Elliptical too especially for very low HR training. If you’re starting out running just go really easy these runs build your base fitness and gradually build up over time

[@sherylmarshall1444]

Do both and stop worrying about it just more overall

[@Joe_hitch]

Pre watch prediction: cardio but ultimately down to diet

[@realitywithmj4334]

proper diet is #1 for fat loss.

[@stolts34]

Talking about losing weight and you use a cake analogy. Love it.

[@ytfeelslikenorthkorea]

Can I bench-press for 4 hours? No. Can I ride a bike for 4 hours? Easily. Simple

[@CainanParker]

Heavy weights & cardio? Can always do both

[@dennispickard7743]

Circuit training- if you do circuit training properly, you cannot last more than 30 mins , if you can , then you are not training properly .

[@CainanParker]

@@dennispickard7743 If you're doing cardio for more than 30mins, you are probably referred to as 'private' at your workplace.

[@dennispickard7743]

@@CainanParker Lol 😂 as I said if you can do circuit training for more than 30 mins ,you are doing it wrong - not enough input !

[@dennispickard7743]

@@CainanParker I’ll tell ye what ! Try a 30 min circuit training session with me , ye won’t last fella - I’d give you 15/20 mins max and I would go easy on you mate!

[@CainanParker]

@@dennispickard7743 No thanks, I stopped doing circuits once I left the military. I powerlift now. Thanks for the offer of taking it easy though, very considerate.

[@matthewnicholas6365]

I like your analogy here. I would expand it through. You've got a wet floor. Cardio is the equivalent of removing the water. Wright training is the equivalent of making the floor much bigger. Therefore, the same amount of water covers a much smaller area. Thing is, my bathroom floor is big enough. So I'll stick to running every day.

[@roddas26]

Some of us are in New Zealand 🇳🇿 too 👋

[@TumblinWeeds]

When I weight train and don’t eat enough I worry that I’m losing my gains 😅 even by this I’d say cardio all the way

[@harrisonclub]

This might be the most metaphors per minute (MPM) I've ever seen in video... but they work so....

[@dannykavanagh1734]

That is one hell of a bath tub!

[@DarxydeDefi]

James great vid. wen BJJ workout video :)

[@hail2703]

You’re really adorable. I don’t pick either. I’ll do both and I’ll keep you in mind.