Five EASY Things I Did To Become Fitter Than Average

[@agilagilsen8714]

I don’t mean to sound rude. But firstly you have shown before that you used to be in great shape when you were younger. That in combination with you taking TRT(steroids) means that much of your advice won’t be as great for people who don’t have these advantages. Still a worthwhile video, but this should be kept in kind when watching.

[@MarkLewisfitness]

Absolute rubbish I'm afraid. I was a moderately healthy teenager. Then years overweight. And this video VERY specifically details the period between deciding to get in shape as an obese lump - through to being above average fitness.....running daily, doing sub 20 min 5ks - ALL of that was before TRT. I made it VERY clear this video was not about podiums or excellence or high achievement. It is about getting off your butt and taking step 1. Something I did as a fat asthmatic with testosterone levels in the toilet. Having said that.....I could have been on EVERY drug going and it still makes these 5 points 100% valid. You think stuff like "keep it simple" and "ignore negative feedback" becomes invalid if it's advice given my me, The Rock, Arnold or a crack head on the street??? I could be off face on crystal meth right now but if I tell you 2+2 is 4 I'm still correct. The idea that "much of my advice" is not great is complete gibberish. If you disagree - tell me A SINGLE piece of advice I have EVER given that you think falls under this banner? Your first problem will be finding much in the way of advice in the first place because that's not what I do here. I'm not a coach or an expert or your mummy - I tell people what I did and try to entertain and motivate them. And I have zero tolerance for people that try to discredit that with stuff like this. I have a whole playlist on TRT - go comment there. There is zero relevance to it with regards this video. My mind boggles how someone can hear a message like "be consistent" and jump to "ahhh.....doesn't apply because blah, blah, blah" 🙄

[@chassaj1105]

​@@MarkLewisfitnessexactly, if this video can just get a handful of people out and about then it's working

[@MarkLewisfitness]

@@chassaj1105 100% 🙏 - and if anyone in that handful was about to get out and about....but reads comments about why the advice isn't valid - and decides to use that as a reason to not bother......that is a BAD outcome.

[@bannedtwice7767]

TRT and juicing are two different animals. Sounds like the op likes making excuses for being lazy.

[@Rafas216]

​@@bannedtwice7767hormônios exógenos são hormônios exógenos... A quantidade muda, mas são hormônios do mesmo modo. Seu nickname e imagem já diz tudo...

[@randomg-gmodnar]

That dead at 40 comment resonated with me. Doing organized bike rides in my early 20s, I met people in their 40s still riding. It was a revelation to me that I could continue doing such kid-like things at that age. Now, at 57, I recently got a podium in a multisport event and, as a bonus, beat my 40 year old nephew in the process. Age slows all of us down who are fortunate enough to get here, but fighting against the decline is fun.

[@glennkeppel9836]

I'm 61 and just finished the Australian Coastal rowing champs. Never too old.

[@johnsinglet575]

Under comment. Good on ya folks!

[@mountainconstructions]

Biggest problem in the world is social media and the lounge suite or bed

[@Real28]

There is a guy in my neighborhood who on Strava is doing 60mi rides EVERY FREAKING DAY and he must be retired and over 60. Gives me hope, as I just turned 40 and lost 80lbs in the last year, that I took can build up to that.

[@amcadam26]

Age is the excuse many use. My wife loves to point out she's I. Her mid forties so shouldn't be expected to be in shape, but then has nothing to say when I comment how many over 60s I see when I do parkrun and half marathons.

[@K4R3N]

1. Keep it simple 2. Be consistent 3. Don't overreact when it goes wrong 4. Ignore friends and family (opinions) 5. Compete Fantastic Mark

[@xxxPrzybyLxxx]

> Don't overreact when it goes wrong This is actually a part of the process: going wrong, improve and don't stop.

[@heckl0r]

Slow & steady wins the race

[@K4R3N]

@@heckl0r i agree. And Habits > Goals

[@slax4884]

What i have to do basically

[@Hairitage2023]

😊

[@jukerdanz]

I have been running since I was 26 (am now 68) and have literally been told that I was going to ‘ruin my joints and have saggy skin’, many times. I do have saggy skin, but was headed in that direction anyway 😂 Also I am very fit for my age and my joints are holding up fine. I exercise, one way or another, for about an hour and half every day and am very glad that I established the discipline and ignored the nay sayers back in the day. Thanks for this vid, it’s both encouraging and entertaining.

[@Gun1Up]

That's a awesome journey 👏👏

[@otchristine9161]

Similar story; I'm 50 and started running around age 20. I am so glad I started exercising regularly early on, the benefits now are huge!

[@el99211]

That’s great! In my late 40s i get injured so easily now! My muscles and joints are crap and starting any exercise program is pretty much impossible! Not everyone is so lucky with lack of injuries. Enjoy what you have.

[@amcadam26]

I'd wager none of those saying that to you were fitter than you.

[@ThePenguin134]

​@@amcadam26truee, they never are. Its like they get jelous that your spending time on improving yourself when they aren't!

[@grantweaver3698]

"When you focus on you selfishly and make yourself better, you end up better for everybody in the end." THIS. When I was going to college for paramedic, we were taught that the most important person on any scene is YOU. If you are injured or hurt, you can't take care of any of the injured on the scene. If you're not selfish with your health who's gonna be there for your family when you're gone? I needed to hear this. Thanks man. 🤙

[@MarkLewisfitness]

💯 I was told exactly the same thing as a lifeguard, and have often mentioned it in that context 👍🏼

[@RuRaynor]

I read a really good book about women's fitness recently that said that one of the reasons women will often give up exercise when we become mothers is that there's always something to do for the kids or the house. The book argued that by taking that time for ourselves and keeping ourselves fit, we're doing just as much for our family as any other action. It was really eye opening. My mum never worked out when I was a kid, and now she's in her 60s she is getting back into it, but she has pain and low stamina. I wish she had taken the time to look after herself a bit more.

[@forrestaustin7050]

Just like when you fly, your oxygen mask first. Unless your married then it's always hers first lol

[@ohcrikey9560]

Quick, get the defib out. This guys in trouble. Yeah OK, after I've finished my protein shake.

[@Prostanc3]

Solid advice this Mark. I started my fitness journey Jan 1st 2023. Whilst everyone was still sat at home eating cheese for breakfast I was out trying not to die running my first few steps, very much overweight, in the dark so no one could see me. A car did drive past but I pretended I needed to tie my shoe lace to hide my shame and catch a breather. Now ticked off a number of these boxes(?). And I have my first half marathon race tomorrow morning. Wish me luck. Fingers crossed I make it before the 3 hr cut off. Love your vids. Keep doing what you do!

[@harryem]

good luck in your half marathon!

[@davidr1431]

Good luck with the run. Hope it goes to plan and you get what you want out of it!

[@Prostanc3]

@@harryem thanks!

[@Prostanc3]

@@davidr1431 thanks! Me too! 😂

[@yosoyroman875]

Love this!! I’ve never trained for any kind of marathon, but I related so hard when you mentioned running in the dark. That’s how I started because I was incredibly embarrassed.

[@JJJ_JJJ]

Given the current state of the average UK citizen, doing exercise once a week must get you in the top 20% already!

[@ellieban]

Thank you. I needed to read this today.

[@scallan870]

Some absolute messes out here mate.

[@topotu_7473]

@@ellieban Get out there 1 hour tomorrow. You can be the top 20%!

[@ashleyjohansson230]

At least its not the US

[@AWright300]

UK is embarrassing. Everywhere you go people smoke/vape and are obese. Laughable really

[@scribblezgfx]

This isn‘t just fitness advice, it‘s great parenting advice. And you credited your wife along this journey.

[@Codzilla71]

Parents are almost solely responsible for all the ills in the world.

[@thohangst]

@@Codzilla71 well, I'm not sure about that, but if the point is that parenting is super-important, then absolutely! “No other success can compensate for failure in the home” - David O. McKay.

[@annasheryn4321]

Laughed out loud at your observation of not seeking fitness advice from someone who looked like a sack of sh*t and two weeks away from a heart attack! So true. I’m stealing this one Mark. Thank you 😂😂

[@LadyRabiaAbdulHakim]

Yes! Brilliant! I started my fitness journey at 19 yrs old, gave birth to six children maintaining that fitness throughout and now I’m 51 and running marathons. My adult children run them too. Being physically active was “normal” to them🙏🏽

[@TimWhild]

Good video Mark! I didn’t start getting in shape until I was 44 years old…I started going to kickboxing with my dangerous, well trained children. I’m now 51, I’m 4 stone lighter and I’ve collected two black belts. Consistency is key.

[@guymontag2948]

Learning how to not push the limits all the time is huge and very relatable. After a year of working out steadily, I'm only just starting to be able to do an "easy" workout, without feeling like I'm doing it wrong but the benefits are already proving to be huge.

[@charliexoxox]

training for an ultra right now and this is relatable. all of my strava friends are running hard and fast and i am running very slowly, for a long, long way. patience and understanding is key

[@Ant-66]

@@charliexoxox For Ultras you are definitely doing it right. Slow and steady wins the day.

[@RAINSMAN79]

Exactly. My workout buddy is hurt a third of the year cause he always wants a PR each workout. I preach to him that you need to master a weight before moving up.

[@spacewren]

Exact same - I used to workout 6 days a week (crossfit and running) and got a third degree calf tear which doesn't sound bad but mentally was hard - going balls to the wall at every workout is not smart

[@MarkJYule]

Since moving to Garmin and tracking my HR, I use that to judge when to ease up or take a week off. Resting HR is a great guide. Light/heavy and or easy/hard is the best way to keep going mentally too. As you get fitter it's easy to get burned out and become demotivated.

[@Iri5hman]

You have been a huge inspiration to me, since watching you I have lost just about 50 lbs (from 220 to 167 right now). And I really want to say thank you, I might have still gotten off my ass and lost the weight you definitely helped me start that process sooner. Love the videos you are doing great work!

[@Martin-kc1xj]

100% right about the family, especially if they are unhealthy. Chances are they have a very twisted view of what healthy means, and having a "nice round face" for them is a sign of health. My entire family is overweight or obese, yet somehow they keep either giving me tips, or warning me that I might get injured... because of course they tried working out once without any knowledge, hurt themselves and never dared trying again. They blame genetics. I'm 40, 14% bodyfat, I run, cardio box, cycle, do bodyweight training, and I finally have the self-esteem to just say "thanks for the concerns, but I'm doing just fine". I know they are thinking I'm stubborn for not listening... but man, they are actually sad to see. Always anxious, depressed, talking all kind of crap about "It's the garlic! I had garlic last night... and today I'm not feeling well". Yeah, you're also 75 pounds overweight... WTF.

[@ReReChan]

Lol it’s the garlic!

[@ralphmartinez8616]

Fucken A bro. Well said. Sometimes family can be toxic

[@Lewintons]

Today I ran my 5th parkrun. Started running to get healthier/be a physically capable dad. I found your channel, took on some of your advice aimed at beginners/ unfit starting out. Running more than average and eating better than average- nothing crazy! In 5 weeks my 5k time has gone from 41:59 to 33:31. Trying to build the habit of 30min 5K. Signed up for my first ever 10K. Using someone to chase was so motivating! Looking forward to feeling good after the next one!

[@noreturn4396]

We need this Mark. Speaking as a new dad...really really appreciate this perspective. More from the father perspective please - its super motivating, and these voices are absent.

[@Ozzy1984_]

Dad's (we) can't be all things, to all people. We need to make time and space for our health and wellbeing too.

[@joeymoffett00]

Honestly needed to hear this right now. I'm 23 and studying for higher education (Law or Grad) school, and this advice hits the nail on the head. Trying to see immediate results, thinking I have no time, and the feeling of life ending soon. Thank you for your advice on consistency.

[@fastfiddler1625]

I'm about to turn 37, I just did my first half marathon last week and I have 2 and 4 year old at home. I am determined to make the second half (of my life) much better than my first. Love your videos. Very inspiring, and more importantly, PRACTICAL!

[@Callofdootie]

A work colleague said that when I had kids I would just lose my body shape like he did (not enough time etc). Literally all the motivation I needed to make sure it didn’t happen. I can confirm I am fitter than I have ever been.

[@evankarsjens3896]

This is one of my primary motivators to keep moving and mind what I eat. I will NOT have a dad bod.

[@zealman79]

This is the default position of 99% of people - 'OH IT'S JUST GONNA HAPPEN, LIE BACK AND ACCEPT IT IN THE FACE'

[@stevenscott2136]

That's always been a lame excuse. My buddy has two kids, horses, a physically-impaired wife, a full-time job, and in his free time he shoots, works on cars, and plays a lot of Red Dead 2. He still does push-ups, squats, and stretching every day.

[@bikerdude6119]

I work in construction and when i first started i told my supervisor i started running ,he then told me to look around and notice no construction worker Is in shape,, well 5 years later im doing ultras and that guy gained ALOT of weight and hes not much motivated to do anything, he drinks redbulls to stand around and watch people work, i moved up and dont have to deal with him ,i run my own jobs ,runni g ultras changed my mindset significantly and many people now dont like hearing my progress at work . 😂 its all good

[@TakeTheLeepx]

​@@evankarsjens3896 @Callofdootie Ironically a "dad bod" should actually be pretty fit, since you're constantly running after (or with) your kiddos, lifting them up, carrying them up stairs. I have 3 young ones under 6 and I'm constantly moving around haha. Started my fitness journey about 10 years ago; 38yo now and in better shape than in my 20's. Granted with way less free time... but you owe it to your family to stay fit. Got my oldest 2 Into the magic of OCR now with the Family OCR's and it's good fun. I wanted to ask some of my nieces/nephews along, but that would require one of their parents to come along too. My wife and me already got our hands full managing our own kids during these events haha (helping them up walls etc...). But they had to decline, due to their lack of fitness... like it's a 4K KIDS RUN... any parent should be able to just do these, on any given day. That sh*t just breaks my heart.

[@AnneBeamish]

You make so much sense. I started running this summer ( I am in my 50’s). I am listening to my body and going slow with progress. I run 3 times a week and I love it.

[@alicejwho]

I strongly relate to what you said about how you felt about how life would be after 40. I vividly recall feeling and thinking that, too. Now, I'm 57, and i feel amazing! Better than ever, every day. And my attitude has changed so much. I even think of myself being amazing at 80...90! Every day is an opportunity.

[@Farbulus]

Consistency is key! I'm down 25 pounds and clocked a sub 30min 5k time last week. Its nice to achieve the small victories along the path, shows you the hard work is all worth it. On a side note, I think Mark should meetup with the Hardest Geezer and run a Marathon in Africa with him. 😎

[@joyabia682]

Who is the hardest geezer?

[@Farbulus]

@@joyabia682 he's running the length of Africa

[@joyabia682]

@@Farbulus David Goggins? Pls share

[@HandTheTalkingHand]

Russ Cook@@joyabia682

[@MrLeidenhag]

I'm turning 40 in a few months. Thanks for the inspiration to continue to push myself beyond the 40 year mark! I recently discovered the rowing machine as a complementary to my running and I absolutely love it! It also makes me wish that I discovered it ten years ago but I guess the second best time is today 😊

[@MrRobbo4444]

I think the friends and family saying negative things about your fitness and/or weight loss journey is generally a self preservation thing for them because they are not doing it and rather than admit to themselves they are out of shape or unhealthy its far easier to just say you are mad or risking injury or any other negative thing they can think of otherwise it forces them to confront their own situation.

[@shutsquad]

This was right on time for me. I have my closest family tearing me down after I quit drinking alcohol and started working out and dieting to lose weight. Thank you for the insight.

[@UnfittedNoise]

I'm 35 and have lost 13kg in last 7 months and 10% body fat and needed to hear this. I'm constantly pushing myself to see difference quicker, but slower and consistent is much more long term. P..S I had a takeaway tonight and enjoyed it.

[@scallan870]

Congratulations man, what's the point in life if we cannot enjoy it every now and then!

[@billking8843]

I did 12kg in 8 months and succeeded because I settled on slow and steady from the start. Continued to have takeaway meals, chocolate etc but made sure I didn't overdo it.

[@billking8843]

I buy 40g chocolate bars. Enjoy one then that's it. If I still bought 150g blocks, I would still go back and back until it was all gone. I can't have stuff like that in the cupboard without overeating.

[@darkchild130]

Slow and steady dude. In my 20s I used to cut weight for boxing and lose 15kg in about 6 weeks. I'm 40 now and this year I lost 13kg in six months, and it's far healthier. Edit: I have 1 cheat day a week. You can't be disciplined every day!

[@samrusoff]

As a person who was raised with parents who hold a similar attitude toward exercise as what he promotes, a lot of this video was relatable until he talked about the social aspect of competition. Through decades of regular exercise of varying intensity, I had seldom participated in team sports or competed and his explanation of feeling normal and being surrounded by others who also strive to improve was something really inspiring to consider. I'm impressed by the variety in this channel

[@loganmedia1142]

I've never had any interest in team sports or any kind of competition. I've never needed it either. I've also never encountered family, friends or co-workers who had any opinion about how much anyone else exercised.

[@bluebasiluk]

Excellent video, thanks. I started my journey age 49. Massively overweight and hadn't exercised since high school. I'm down about 70 pounds, run three times a week and gym three times a week. My entry point was C25K which falls in your "keep it simple" bucket. The beautiful thing about that program is that along with being simple, i saw improvement right away. Literally run 2 was easier than run 1 and run 3 easier than 2, then run 4 was harder but longer and run 5 was easier than 4, etc :) Getting those immediate gains was a huge motivator for me.

[@davidr1431]

Definitely. I’m on week five run one. Oddly, coming off a few days of bad food choices and a poor nights sleep I was going to postpone todays run until tomorrow. I think maybe I won’t now.

[@Kelly_Ben]

C25K is such a great program. I use it every time I fall off the wagon and get back at it... which is about every 2 years. 😂

[@jackvandermerwe2456]

I'm 48 and have been doing sport and working out since I was 14 and am in pretty good shape and this could be the best advice on fitness I've ever heard. The whole video resonated with me and the candor and humor with which it was presented made it an absolute joy to watch. Brilliant Mark, you're an inspiration!

[@williamdwalsh]

Roughly two months ago I opted to finally train for a sprint triathlon. It’s been on my bucket list forever. Being overweight and not built to be a runner has been tough to get my head and shin splints round but between your content and my coach, I’m making slow progress. Keep up the good work

[@daredemontriple6]

On the family front, couldn't agree more. Sometime they're very helpful and supportive - especially those who've been there before. My dad for example was a big cyclist and toured most of Western Europe by bike when he was my age so has had plenty of good advice for me there. But they are just as often, if not more often, like an anchor on a ship. It reminds me of when I first decided to grow my beard out. 1 month in and it was constant jokes about "bumfluff" and "neckbeards", 2 months in and it was "Joining the Taliban are you?" but sure enough once the full beard had filled in, grown long enough to be trimmed smartly into shape, and catch the eye of plenty of girls into that Viking aesthetic, all those comments disappeared. They may never have meant harm, but they certainly didn't do me any good. As for signing up to something - definitely the way to go! A few weeks ago I participated in my first ever official organised cycling event. A charity ride for the community foundation of my city's rugby club. Met some lovely people and had a great day cycling for about 2.5x as long as I ever had done before. Something i certainly wouldn't have pushed myself to do for months or even years yet otherwise. And had I done it alone I would be pushing myself, feeling the strain with every pedal stroke, but with friendly like-minded folks to chat to and enjoy the ride with I barely noticed the miles go by - even despite the rain!

[@williamtrott7192]

Very glad to have found your channel, very motivating. Just starting back to fitness as a 57yr old that had unexpected heart surgery in April, going slow and steady but feeling better than I have in the last 5 years. Love your content, thank you.

[@glennkeppel9836]

Mate I'm 61 - find something you love, ideally within a team environment. It makes it much easier to do something that you are addicted to and when others are in the same situation. My discovery has been masters on water rowing.

[@sswindon]

Brilliant video, totally reflects my own journey. I started getting fit at 40, I’m now 61 and still getting better, faster etc. If I’d have listened to family and friends I would have given up years ago. Now I’m fit and thriving whereas most of them are overweight (obese in some cases) and suffering from diabetes etc. You are an inspiration, keep up the good work 💪🏻👏🏻

[@Stevenrswallow]

This is spot on! some of the best advice I’ve heard and i was nodding and smiling the whole way through👍🏼 I’m 51, qualifying for age group world champ triathlons, fitter and healthier than I have ever been and have settled into the same headspace. Loved the bit about friends and family comments and “advice” so true!

[@garybaxter2382]

Mark, your advice and channel are fantastic! As someone who competed in bodybuilding during my 30s and is now getting back into running while maintaining a moderate weightlifting routine (now 50), I couldn't agree more with your emphasis on consistency. It's true, frustration may arise when results don't come quickly, but I've learned that sticking to it pays off in the long run. Your dedication to providing valuable content is greatly appreciated. Keep up the great work!

[@hannahw2]

Ah yes, the concern of friends and family that you might be exercising "too much". Its crazy because I used to think this way too. I used to think that exercising for an hour or more was insane, and if I heard that someone was exercising 5 days a week (or more), that they must have an addiction to exercising. I've now become the person that I once thought MUST have an addiction to exercise. Turns out, that's not the case at all lol. I'm just doing the volume that I need to, to reach my fitness and race goals. Physically, I feel the best I ever have. But the thing is though, I'm still not even at my peak. I'm just above average. I'm fit. The thing is though, I shouldn't be above average. The fitness I have SHOULD be what is considered average. The fact that being mostly senditary with 35%+ body fat is considered "average" is honestly nuts, in the grandscheme of things.

[@abbyschwendler1107]

Hahaha - your last statement - former ballerina here. Yeah, in my part of the USA running 20-30 miles a week and spending a few hours weight training makes me an elite athlete. I have to say, though, it is strange how friends and family can be so negative when someone is on a fitness journey.

[@SarahMJordan]

Yes, family members are the worst! My mother-in-law had the nerve to tell my dad he should get a knee transplant because he was sore from walking a lot. I bit my tongue but I should have told her to get a personality transplant LOL

[@abbyschwendler1107]

@@SarahMJordan I think you have to tell yourself that family has your best interests in mind, but their advice isn't always correct, needed or wanted. I tell myself that, but I still get annoyed

[@jamesnewing886]

I thought I was going mad having this happen to me, I was made to feel odd and ridiculous. I have improved my health and fitness since Jan 2021, my family/friends have been mostly negative, I can't remember them ever saying well done or great work (apart from my Father, who has come on board and also improved massively but taken the requisite flak as well!)...it really is quite sad. I can't count how many times I was told I had lost too much weight, even when I used logic to compare my new body shape/weight to top sportsman, they just wouldn't acknowledge it - infuriating for people that are meant to be the most caring for you. Reading these comments has given me even more confidence to move forward and stay strong on my pathway to better health and hopefully a longer more fulfilled life. I literally didn't realise this family issue was a thing without this video!!!!

[@abbyschwendler1107]

@@jamesnewing886 I was thankful my mother has finally come around and is supportive of me. I think she realized that running is more than just a way to exercise - it's something more. But most people just don't understand or make comments about how I don't need to lose weight or I'm skinny enough... It's frustrating.

[@travisharrisphotography]

F'ing GREAT video!! You hit some many points that I have also gone through. 42 now, I started 4 years ago and everything you talked about has been the case for me. Love this. So glad someone like you touches on this stuff.

[@andrewzach1921]

I restarted my health journey at 50 when I realized I was starting to backslide. I took it slow and steady. I dropped the weight I wanted after a year and then started going to the gym to improve my fitness. Now six years later I am still hitting the gym and pushing even harder than I was when I started watching your videos. Thanks for the videos and the motivation to keep at it.

[@yootoob1001001]

Just came across your channel. Thank you, Mark---I needed to hear this today. I really appreciate your ideas about what competition is about as well as refusing to let naysayers affect my progress and enjoyment.

[@Aero-Saint]

Can definitely relate to family and friends being great but also terrible during a weight loss journey. I dropped 30 lbs this year and can attest that almost every family member of mine has said something along the lines of “Are you ok? You’re going to lose too much weight” It can be a valid concern sometimes but in my situation I was just trying to burn off all the fat I got from drinking too much in college 😂

[@Mikey__R]

If you lose too much, it's pretty easy to put some back on again!

[@daryl4841]

It seems like everyone always encourages others to eat more too, and its mostly high fat and calorie dense. If I ate everything family members offered me I'd easily double my weight.

[@daryl4841]

@@happydogg312 For high carb it depends. Most people would benefit from low carb, especially for weight loss. If you're already lean and an endurance athlete(I'm a cyclist) then you need lots of carbs to fuel long workouts or else performance will suffer. But yes its frustrating having too much food pushed on you by others. Sometimes it seems like they just want to fatten you up(misery loves company) and are jealous when others lose weight.

[@M_Rasmussen58]

@@happydogg312I can relate

[@daryl4841]

@@happydogg312 If you ride at a casual pace I have no doubt keto works for your rides. I do 100 mile gravel cycling races and if you want to compete with the faster riders you will need the quick release energy found in carbs, and a LOT of it. Fat reserves won't cut it. There are virtually zero pro or high level cyclists who are keto. We aren't pro so we don't have to copy what they do, but modern nutrition and training programs have upped recommended carb intake compared to years past with good results. Top athletes consume up to 125grams of carbs an hour during hard races if they can tolerate it. They're of course lean and shredded too. You do what works for you and thats great but your experience does not translate to the world of competitive endurance athletes.

[@G_Widdicombe]

Great video. The bit where you said that being in an event makes you ‘feel normal’, stood out for me. I get that feeling a lot. I love being around other active people, whether it be at my running club, parkrun, at races, etc. I find it really motivating to see people ahead, and also the people behind exactly as you said. And I feel those types of environments help with the consistency, for me. Another example is that we were recently on holiday in Dolomites, Italy, in the campervan. Truly stunning over there, but seeing the walkers, rock climbers, runners, trail runners, cyclists, mountain bikers, etc all out there doing their thing was inspiring to me.

[@ericbarnettcycling]

Great mindset! I have to admit, I do get the panic when I’m in a little training slump. Scared to death that I’ll go back to how I used to be!

[@FitLawyerK]

Wow I’m amazed how relatable your tips are Mark, I’ve been plagued with many of the pitfalls you’ve outlined, one other tip is be happy exercising alone, waiting for company to do something will most likely end in doing you nothing

[@zonefreakman]

I think a big part of not getting in shape like you've explained is getting negative feedback, especially from those people who should be supportive. It can make me feel ashamed for even trying to get in shape when one of my parents are unsupportive. But the harsh reality is that they are trying to justify their own bad habits by putting me down. So I'll try to follow your example and realize that they are only doing themselves a disservice and that I don't need to listen to them.

[@BleuNoirProductions]

I’m turning 40 in three weeks and I’ve been having the same thoughts you described. Your videos are a continuing inspiration. ❤

[@jessejordan8116]

Really appreciate your frank and honest words. I’m at a critical stage in my journey and this came at the right time. Thank you Mark.

[@davidr1431]

This video deserves 100k views (from me alone) and to be regular repeat viewing. It strikes me that it contains the fundamental truth, easily forgotten or ignored, that regular effort over time (consistency) is the only real key to progress, and progress towards goals is the only real key to success. This is as true for business, education and relationships as is us for health. I appreciate the reminder. Now can you remind me again in an hour?

[@davidr1431]

You see, I've forgotten already.

[@Neds_Severed_Head]

This is gold. I went from 19st to 16st in 2016 just by cycling and parkruns. My mum saw me and told me not to lose too much more! I did a 70km sportive and hated it, didn't get back on the bike since... really regret it and starting all over again now.

[@jimmydolittle]

I love your chatter. Makes sense to me!!! I cycle… road and Zwift… although your channel is bias towards running, I find you very motivational!! Keep it up. (50 years old, 98kg, recently moved cat D to C)

[@StephenMarkTurner]

"Obsessed is a word the lazy use to describe the dedicated". Ok that was Arnold, but it is still largely applicable.

[@Paulfrankfriend]

The part where you talked about unhelpful remarks from your mum- I feel you. My mum (who is not active at all) often says that I am overdoing, exercising is not good for my knees (because I have bad knees from a medical condition and I have been a long time runner), i shouldn’t lift heavy things etc. it doesn’t bother me that much anymore since I have moved out, but I’ll usually just tell her that the doctors are telling me to exercise more- which is 100% the case, the doctors and physios want me to train up my fitness to support my knees.

[@anthonykelly3175]

I took two weeks off work. Spent it cycling with my son. Swimming and walking every day not considering it exercise and came back to work and ran up 6 flights of stairs with ease. Learned just how easy it was to make improvements

[@Pbat23]

I’m so glad I found your channel. I find your humour quite funny, you crack me up. Your comment about mum’s comments is so true! Every time I start a sport and compete in it, my mum says that I’m too skinny, need to eat more, look unhealthy, etc, etc… I’m 34 so at this stage I just ignore her, but is hard to do that switch! We grow up thinking that our parents know better, but sometimes you have to figure it out by yourself. I’m also about to become a dad, thus the advice you shared really resonated! 💪🏽 I’m doing my first half-marathon in 6 weeks, your videos have been a great companion.

[@Real28]

Ive lost 80lbs in the last 12 months. I started by walking 1mile a day and cutting portions. I moved to counting calories so i had an idea how much i was eating. Once i knew that, i started putting myself in a deficit. I also upped my walks go 2mi. After half a year, i started cycling. Going as far as i could in 1hr. Still in a deficit. At month 9, i bought a road bike and really went hard 5-6 days a week, 1hr rides each day. I was burning 800-1000 cals each ride, making being in a deficit easier and more enjoyable. Turned 40 this year, fittest I've ever been. And still another 20-30lbs to lose but my cardio is at levels ive never known. 30, 40mi rides? Not an issue. Zone 2 for 2-3hrs? Easy. You can do it. If i can, anyone can. I was 320lbs. Im 240. 6ft tall. I work a desk job. Family. Wife. Just stop the excuses in your head. One step in front of the other.

[@zonefreakman]

80lbs in the past year! That is astronomical. That is really inspiring to see the slow steps you took and how it worked out for you. And you're right, at the end of the day what stops me from getting into shape are excuses, and trying to overdo it then I burn out and give up.

[@slay-thoven1357]

This...this is the way. I'm 28, lost 43 pounds since January, 276-233. Carry on, brother. I'll be beside you and everyone else from afar.

[@JC_WT]

Mate, well done!! I've lost about the same in the last year, so I know it wasn't easy. Congrats on improving your health! 🥳👏

[@totalbozo]

Hi Mark. I imagine that the shine may have worn off the thank-you messages by now, but here's mine anyway. Last year I was over-weight and didn't really have anything going on in my life, no strong plans for the future, and not much hope. I saw an advert asking for people to apply for the fire service and decided to try and turn my life around. I had 6 months to go from couch-potato to passing the fitness exam. I'm happy to say I did it, reaching 8.8 on the dreaded beep test! Your videos were a huge motivation for me. I had never run before in my life, I'm in my mid 40s, and I'm a big heavy boy too; so I really appreciated advice from someone who isn't twenty and slender. Also, most videos just give tips for when you're already a good runner. I still want to improve further, and this video was very helpful for where I am now. THANKS SO MUCH!

[@ryanfisch7047]

Generally in life, doing the boring and monotonous things in life will lead a solid foundation, good habits, and a more sustainable life management. As you said Mark.

[@Kelly_Ben]

Very good point... I think I'll restart that $10/ paycheck into my savings. Thanks for the reminder!

[@andypearsons3299]

Really helpful Mark I’m 35 and slowly been getting myself to a place where I’m motivated and growing in consistency so helpful to hear someone coming to fitness a little later in life and seeing your success really valuable

[@waynewanderer]

brilliant yet again Mark , just done my first parkrun this morning since before Covid , that`s it i`m off now!!! family and friends have ALWAYS criticised my exercise regimes "why are you cycling to work? is your car broken?" is my favourite quote from fatties stuffing bacon baps into their face and washing it down with a tin of relentless at 7am

[@Bobsonomatic]

Your transformation before/after at the beginning of this video was truly inspiring. Outstanding video as always. I feel like I really found something unique and special with your channel. I don’t mean this in a negative way whatsoever, but you do an excellent job of continuing to be relatable even though you’re incredibly fit compared to the average person.

[@paraworth]

I remember as a 14 year old saying to my parents in their 40’s that I’d rather be dead than to be as afraid as they were about doing activity. My father almost kicked me. Now as a 60 something who has exercised for 35 years or more. I feel so grateful my parents showed me how not to live. Be active, live active and use the skin your were born in and turn yourself into the amazing vehicle you can be with effort and consistency. Love life. Your home is your body.

[@EASYROLLIN]

I just want to take a second to appreciate the fact that you are recording this in one shot, great knowledge without any bulshit babble. You are an inspiring person! Thank you!

[@MarkLewisfitness]

🙏

[@firbolg]

Today, I was told by a "friend" that, I was getting bigger but that I really should lose my belly fat. I tried to explain that I started to workout a month and a half ago and that my belly fat isn't going away immediately and at 44 and with my genetics, it's going to take a long time but I'm ok with it and then they started to talk about super strict diets and other stuff when I realized they were way fatter than me (I'm 10kg overweight) and if it was so bloody easy, why wouldn't he do it himself. They told me I was fat shaming them... wtf? Man, you just called out my fat belly and that's ok!?😅 I have really bad knees but working out and getting stronger and leaner can only help... with physical therapy on the side. Still workout a minimum of 3 times per week plus cycling daily and go for longer rides on the weekend (still really short in road cycling terms, only about 30kms).

[@spacewren]

The unsolicited diet advice always gets me! He was clearly envious of your efforts but don't downplay your cycling - how much were you doing before? i.e. compare yourself to your previous self

[@firbolg]

@@spacewren Thanks, mate! Before I was happy to do 10km. :)

[@dreamervanroom]

i am velly belly ashamed too. All the good food gone to waist!

[@firbolg]

@@dreamervanroom Indeed! Good food is hard to resist... :)

[@M_SC]

While you’re right about your friend I am living proof that you can put on and keep on extra weight while being extremely active. I started eating a lot of desserts and gradually over time gained weight. I have a physical job and am quite fit otherwise, despite asthma and knee arthritis. Edit: weight is mostly about diet. Fitness is at least half about exercise.

[@brianreiter5572]

💯 consistency is the key thing. You need to change your mindset from finding the time, motivation, and energy to exercise to exercise is a thing that you always do every day, barring illness.

[@Shad0wmoses]

thanks mark i needed to see this cuz ive been losing weight but last month im starting to reverse that progress and ive gained 5-6lbs back.

[@MarkLewisfitness]

Life’s a bit of a rollercoaster - that’s what makes it exciting!

[@slowloris1847]

Superb video! My family is a bit different, in that there is a running tradition. So, I was an oddball for not running into my 40s. Fortunately, my son decided to get involved and parkrun found me and now I'm a runner. When he's at athletics training at the track, I head off for a little 10k (no point in wasting time)!

[@janie9626]

I love the idea of having your kids make you a medal. Also as a parent to exercise during your kids activities instead of sitting around watching

[@georgea1116]

I've been watching your videos on and off for.. actually, not long at all but this is the one that's pushed me over the subscription cliff. So relatable. Humorous and deep but logical explanation. Great work Mark.

[@DieselGlori]

This is great. I'm a pro natural bodybuilder and everything you said is so true and good. I was morbidly obese as a teen. Movement is medicine and I would not be any where near as able, fulfilled and fit if I had listened to my friends and family or not found my fitness community. Great advice on the kids too

[@jrclark222]

This has almost exactly described my return to fitness in the last 4 years (I’m 55 now). Spot on advice. Keep it up!

[@kacyandlaura]

Busy mom here. I Homeschool my 4. 3 times a week I head to the gym at 5 AM, show up frizzy and try not to die. Very hard boot camp class style workouts. Afterward my kids have to keep in line! Nobody’s going to push me around because I have already done the hardest thing I’m going to do that day. It’s empowering.

[@oloffvanzyl1]

Wow! Your best talk ever, ever, ever. If somebody asks me about getting fit and maintaining fitness, I'll link them to this talk. Brilliant!

[@kelseyomg5495]

I’m a pastry chef. I can’t tell you how many people have teased me with “never trust a skinny cook!” My answer is always : “never trust a fat doctor”.

[@wildernesstraining1957]

Excellent! No frills! Spot on in so many ways! I really don’t watch influencers any more. I’ve been disciplined for 38 years regarding competition and exercise. I always watch your down to earth, and often humorous videos. They help with reflection also. At 66 I’m on the come back trail in many ways. Two hip replacements, blood cancer treatment (chemo plus stem cell graft) big regression. Particularly interested in your boxing progression, and Jenna’s ultra racing. Best wishes…

[@millersadventure]

I had an argument with a doctor at a party one time. i was talking about vitamins and what they did for me. he butted in and said they are a load of shit. and i said this is my experience. he said i'm a doctor i know i studied medicine for 7 years. i said you studdied to be a doctor not healthy. you studdied to pass an exam not what health is. he got a bit uppity with me. and then i pointed out that he was fat and unhealthy and i was not. hahaha

[@thebard20]

Not saying vitamins are placebo (because I don't think that) but even if they were, an informed doctor would be aware of how strong the placebo effect is and how useful that can be to anyone, rather than having to try and cut someone else down.

[@hueything228]

Thanks!

[@MarkLewisfitness]

🙏 thank you 😊

[@AndiLicqurish]

Love the channel, but love your before to after metamorphosis. Statham will be scared 😆🤣😆

[@MarkLewisfitness]

😆💪

[@johnbill739]

I'm three months into my fitness and had a bad day yesterday. Binged quite a bit. I didn't feel bad about it. Probably the opposite. I feel bad today though. I needed to hear this. I'm going to look for a competition somewhere close by.

[@steveb9658]

FFS 😂😂😂 your before and after. Looking excellent 👌

[@MarkLewisfitness]

😂

[@steveb9658]

I've watched it way too many times already 😂😂

[@holczyk]

@@MarkLewisfitness That was pretty brilliant :)

[@joek8054]

My weight has gone up and down significantly most of my adult life and last year after putting on quite a bit over COVID, I finally got my act together and lost 70 pounds (245-> 175). Losing that much weight was a nice result, but I am happier that I have continued to keep the weight off. Many of the things you discuss in this video really match my own experience, but I'll add a few more. One, continue to weigh yourself. As someone who would lose a bunch of weight, then have some setbacks and start gaining it all back, I would always stop weighing myself once the downward slide started because I didn't want to see all the hard work lost. Over this past year, I've continued to weigh myself even when I stopped being as active or gone through a few binge eating phases. It's helpful to see how it affects your body and helped motivates me to correct bad habits before things got too bad. As a corollary though, I only weigh myself once a week. At times in the past, I would weigh myself more frequently and if I wasn't seeing the progress I was hoping for, those setbacks could cause me to backslide. Your body will naturally go up and down in weight for a variety of reasons, so just use the weight scale to get a general trend over time, but don't weigh yourself day to day and obsess over it. As an addendum to your "compete" advice, I say just find something active you enjoy. Some people get a bit overwhelmed with the thought of actually competing, but there are loads of ways to join a social group for an activity to get that positive reinforcement and find other like minded individuals. Last year, I joined a cycling club and did a lot of group rides and it was extremely helpful just to get something on my calendar that I looked forward to doing. This year, I have been getting into pickleball and joining pick up games 2-4 times a week to stay active. If you find something active that you enjoy, it feels like you are having fun and not exercising and that's way more sustainable in the long term.

[@wigs666]

I'm 41 and way fitter than i was at 21. I look at how podgy and unhealthy many people have become by my age, and that is very motivating!

[@hulkthedane7542]

To ignore your family, or friends.... I can relate to that. Although to me it is mostly ignoring my neighbors and/or other people in the public, who look at me as if I am a run away lunatic - when I walk down the streets with a homemade sled (from a car tire and some wood) dragging behind me. Backwards half of the time..... My whole philosophy of training is "ugly but effective training". Not that is HAS to be ugly, but in the way that it does not matter, IF it looks less nice, as long as it works. Function over looks. I build/produce a lot of my training equipment myself, and since I have very limited monetary resources and NO skills into working with metals (steel and iron), I build from scrap wood and old tires and sew sandbags from old work trousers. No chrome, no mirrors, but brutally hard work. Keep up the good work, Mark. Your direct, no BS and very humorous way of putting things is one of my motivators. I have trained for around 35 years (turning 50 in September) and I have the needed discipline to keep training, but it is NICE hear your thoughts on training. 👍👍👍

[@MarkLewisfitness]

After my BEFORE but before my AFTER 😂

[@thepatternforms859]

Can’t believe you have not completed a full iron man yet this channel needs that badly

[@MarkLewisfitness]

@@thepatternforms859 wouldn’t go near that company!

[@thepatternforms859]

@@MarkLewisfitness why? Iron man events are the premier iron distance race. All companies and orgs have positives and negatives and nobody is perfect but why so much hate for iron man? I’m curious

[@MarkLewisfitness]

@@thepatternforms859 they stitched up a lot of people over covid cancellations/refunds. Had hundreds of pounds of me for no race. Wouldn’t go near them if you paid me.

[@thepatternforms859]

@@MarkLewisfitness ohhhh I see yea that stinks lots of people lost tickets/money during Covid to races, marathons, shows, travel, sports events etc. I don’t think those circumstances are typical. Iron man is still the primer iron distance race and they do a spectacular job with the race. They do it better than any other organization that’s still a fact regardless of Covid. The world has moved on since 2019. I hope you change your mind and become an iron man one day…. Unless the distance is too big for you

[@buzz37]

Mark your videos are awesome, such a straight forward unapologetic message is so refreshing. Having been through similar experiences, lost more than 100lbs at two different times in my life, I know what you are saying to be true. At the end of the day you have to be honest with your self and get off your butt and put in the work to achieve what ever goal you have. Thanks for all your content and stay hard!

[@madshansson20]

Well done, mr Statham😂

[@davedelaney511]

This video hits home 100% I hear those same comments constantly. People would not say have you been working out you lost alot of weight they would say are you sick? It' use to drive me nuts !!! But not anymore I know I feel great and am healthier than I have ever been at 58 years old. Keep the videos coming Mark !!

[@faceisking]

This video was so spot on! Especially the part about you being a fit grand parent. That’s one of my goals. When my kids have kids be able to play with them

[@nadinecarr6530]

I loved this video - it never ceases to amaze me how people will interfere and offer advice if you’re trying to be healthy/lose weight but then remain silent when you’re unfit and overweight. Thank you for some great advice 😊

[@amusik7]

I love that you talk about family and children in this video because it’s a really important topic. Children are very robust and very resilient and they are capable of entertaining themselves, playing on their own and playing with their friends without a parent hovering around and all the time. in fact it’s really good for their creativity and for developing in independence so absolutely just keep on focusing on your self and your health and the kids will be just fine.

[@87kells]

Love this! I get so many 'you must be mad comments'. Most of the time i just let them go over my head but now and again they do get to me!

[@tesshiva]

Can’t thank you enough for the no BS advice. My regimen is going great, I’ve been on a slowish journey, and I never thought I’d lose the weight and get fitter, but I did! It’s messages like yours that help keep me going - and having an awesome, supportive spouse helps even more! Many Thanks, I’m Subscribed now!

[@denisea.9033]

This was great, thank you! Working out while my kids practiced sports, instead of sitting on the side eating snacks or staring at my phone, was one of the best things I did for my health during that very busy season of life. Also made for great conversation on the way home while we told each other how/what we did during each of our workout time.

[@mjowsey]

This is the best video I have ever seen from you Mark. It distilled all of the common sense you have been delivering. Thank you ❤

[@David-ho1em]

Awesome advice! There was a 57 year old gent dropping 4:09 min/km pace in our long group run over the weekend (15 km or so), pushing the pace on us 30-somethings. Inspiring. And his knees seemed fine.

[@Monkeynutzz]

Family has been the most important part of my physical progression both good and bad. Loved this video.

[@LilliKate]

very much enjoy the tip about including your kids into the workouts, and being an example. Neither of my parents ''exercised' and only looked for shortcuts. Now as an adult i realise I see exercise as a chore rather than just a normal part of the week, or something fun, and I am having the hardest time trying to change that. My husband on the other hand was encouraged to exercise for fun, parents joined in excercising, and it was just a normal part of everyone's week and life. Even just normal sport training, his parents would go and watch, while i remember just being dropped off and thats it, and it was just a chore for my parents to drive us around. I really hope that when we have children of our own, we include them in our exercising and they wont have the same struggle that i (and my siblings actually) experience now.

[@johnwillan]

Awesome as always Mark. Thank you. I'm 60 and feel more confident and positive than I have in the last 20 years, it's so easy to lose our way. Love the grounded attitude, your kids are very lucky. Keep well.

[@traceysutton4427]

Really enjoyed. Great sensible advice. At 61 I get a family member telling me I need to slow down. I am doing this to keep fit and healthy into my older years. I do my weights and my cardio giving myself a couple of rest days. I have a routine and I feel much happier doing it than not. Thanks

[@katiestroud400]

Compete was a big one for me, it’s kept me motivated and keeps me striving to better myself. I joined my local run club committee this year and get to put on cool events and really love encouraging others. I know when I first started I would have appreciated it so much. I can’t remember which vid it was , but you said you’d sit in your car at park run because you felt like you weren’t good enough to give it a go.. that really sticks with me when we’re putting on events so people know we’ll be cheering if their first or last just as hard

[@Sacredflames007]

Really nice to hear about the path to getting fit and the "boring" and simple stuff that can be done for longer periods of time :) ! Also your delivery and humour is wicked funny Mark :D !

[@2000chrisallen]

Love this video. Your best for a while. So reassuring for people on a journey of fitness or weight loss. Thank you