What Factors are Most Important for Fat Loss?

[@ondrej1893]

1. Modify your diet to be higher protein, fiber and lower fat, carbs, salt. 2. Resistance train progressively and achieve 6000+ steps a day.

[@Insomnolant1335]

Be careful, restricting salt while doing cardio (while overweight) especially in warmer climates can be dangerous. I switched to a whole food diet and found I was drastically under-consuming sodium as a result.

[@iabsn1828]

sounds so easy, is not for most normal people

[@odgreen9113]

Not so simple. Look into what fats and carbs do related to hormone release, particularly involving hunger

[@Insomnolant1335]

It really is easy and simple. Get Cronometer, a free app, and a $10 kitchen scale. Start measuring everything you eat, and after a couple of weeks start making improvements. You'll be equipped with the knowledge of what you're putting in your body and be able to make informed decisions. Hormones are pure cope.

[@KAye633]

@@iabsn1828this is very easy and attainable for “normal” people. You may just be lazy.

[@haroldpadilla1098]

This is single-handedly the best fat loss video ever made

[@Kfo221]

It's also the most boring.

[@marcoddy6812]

You'd have to have seen every single fat-loss video to know if that's true though wouldn't you..

[@eviloreo5439]

single best video on weight loss ever made - still fat on profile pic 🧐

[@Sam_Saraguy]

Excellent video. The extent to which regular exercise can help with hunger and satiety signaling is probably underestimated by most people.

[@jacklauren9359]

@@rodolfo_rlfyou are crazy mate 😂 3-5k calories. What activities were you doing to burn all that energy unless you stored that stuff as fat 😂 you need to be training 6 hours a day to eat those calories.

[@moe_k64]

By far the best video about fat loss I've seen

[@FlowHighPerformance1]

glad to hear it 👍

[@chuck_norris]

This Video is worth more than Gold. well done

[@davidmills7046]

Love this video, subbed. In particular I love that it prioritizes a small calorie deficit, protein intake, and resistance training. Being that most people who want to lose weight, or in almost every case, body fat, are not going to want to go down the rabbit hole on exercise and dieting, this gives the best example of what has the biggest impact. Don't eliminate foods from your diet or do fad diets. Every fad diet works because it puts you into a calorie deficit, but most are not sustainable over the long term and the results will start to taper off once you're body adjusts to the new deficit. Just remember that as you lose fat and reduce calories your body is going to start to burn less. So cycle on off to keep from getting diet fatigue and lowering your metabolism too much. Otherwise you'll find yourself eating 1500 calories a day and not losing anything while also being too tired to work out. Don't try to get into great shape for this summer, modify your body so you're in shape for every summer from here on.

[@FlowHighPerformance1]

Well said! glad you liked the video 👍

[@Insomnolant1335]

I'm down 46 pounds since February 11th. I know some of it will have been muscle loss, but I'm still working out and eating plenty of protein and sleeping as much as I can, so I just have to trust that I'll be able to regain it via muscle memory when I come out of my cut.

[@michelle531531]

That’s amazing. Congratulations! I’ve got about 30lbs to lose so hope I can hit that goal in the next 4-5 months.

[@michelle531531]

That’s amazing. Congratulations! I’ve got about 30lbs to lose so hope I can hit that goal in the next 4-5 months.

[@Insomnolant1335]

@@michelle531531 Wow, I left you a reply of encouragement and youtube deleted it. Very cool, thank you, youtube. Well good luck Michelle!

[@Insomnolant1335]

@@michelle531531 How are you coming along with reaching your goal? I hope you haven't slackened, but if you have, remind yourself of where you want to be and what it takes to get there. As for me, I'm down 72 lbs. now.

[@Insomnolant1335]

@@michelle531531 How's your weight loss been going?

[@jacobstaff549]

The greatest fitness channel ever... very underrated... thanks for sharing this information....all you need to know... very educational content...❤❤

[@FlowHighPerformance1]

Glad to hear it 👍

[@Pushpendra-ew3pd]

WOW....This is the most amount of Knowledge i got from KZbin through a single video regarding Fat Loss. Kudos to you..🙌 I've lost 12 KGs in past 4 months...and researching on how to loose only fat mass...Got the info i needed. Thanks a lot.

[@FlowHighPerformance1]

nice work! glad the video was helpful 👍

[@razeensayed1654]

Hands down the best channel I have come across!

[@FlowHighPerformance1]

glad to hear it 👍

[@KodchapawnKlangsikarin]

This video is a gold, thank you so much for this convenience conclusions, as well as attaching all the evidences.

[@FlowHighPerformance1]

no problem 👍

[@yoonvsaechao]

Just straight, easy to understand information like always. Thank you for always putting out the right info! Your channel has helped me so much during my weight journey

[@FlowHighPerformance1]

No problem, glad the content is helpful 👍

[@Kranti27]

Video Summary: Factors Affecting Fat Loss Calorie Intake • This video discusses fat loss and how to achieve it. • It emphasizes that calorie intake is the most crucial factor for weight loss [1]. Exercise • Resistance training is recommended to lose fat mass while preserving muscle mass, and general physical activity can also help burn calories [1, 2, 3]. Protein Intake • Consuming sufficient protein, around 1.5 grams per kilogram of body weight daily, is vital for muscle preservation [4]. Sleep and Weight Loss Rate • Sleep and the rate of weight loss can influence fat loss, but to a lesser extent [5, 6]. Carbohydrate and Fat Intake • Carbohydrate and fat intake don't seem to have a significant impact on fat loss as long as you maintain a calorie deficit and consume enough protein [7]. Meal Frequency and Timing • Meal frequency and timing also appear to be unimportant factors [8].

[@hazmanlapatelo4496]

Superb professional videos with every statements backed by solid references. Reminded me of my days of creating my thesis 😂

[@FlowHighPerformance1]

Great to hear 💪

[@bogdanvlad1986]

Short, sweet and to the point. Excellent video!

[@evenAndre]

Don't sleep on the importance of building up work capacity. If one cycles on 100w vs 200w, calories burnt doubles. This will greatly add to the ability to loose weight quickly. I feel this obvious cardio benefit is constantly overlooked when discussing fat loss.

[@FlowHighPerformance1]

Cardio is good, but it doesn't seem to be as effective for energy expenditure as we once thought. This is due to the concept of energy compensation

[@evenAndre]

@@FlowHighPerformance1 This only applies up to a point perhaps? Did a quick google search and found this pubmed.ncbi.nlm.nih.gov/29897822/. If I'm reading it correctly, it shows that double exercise cals per week gave better return per calorie burnt, almost 1:1 with the extra cals. My real life experience is also that people with higher work capacity, is generally more active during the day.

[@evenAndre]

@@FlowHighPerformance1 This applies only up to a point perhaps? Only did a quick google search, and found this pubmed.ncbi.nlm.nih.gov/29897822/#&gid=article-figures&pid=fig-2-uid-1. If I'm reading it correctly, when double the cardio calories from 1500 per week to 3000, gave almost 1:1 additional energy imbalance. So the energy compensation effect seems not to continue after a pretty low point. If this is true, then the advice should be to increase work capacity as much as possible to diminish this effect. And then do a decent amount of cardio (3k+ cals/week perhaps) for max weight loss, in addition to keeping calories under control of course.

[@Ricky123abc]

Calorie deficit is most important for fat loss. You achieve this with diet, exercise, and other improvements to your diet/lifestyle such as higher protein intake and lifting/cardio.

[@dopamineme]

this is such a great video. I sent it to my mom since she won't listen to me that the caloric deficit is way more important than exercise. I've been loosing 3+ lbs per week since the beginning of July eating 1200-1500 calories and walking 4+5 miles a day. I'm now adding in body weight training to start. I had spent the entire winter/spring in bed and my muscles atrophied severely, so I can't do the workouts I used to. but my energy stamina appetite and cravings have DRAMATICALLY changed since starting. I'm not over expecting myself, not doing miserable workouts, and not miserable starving myself. weight loss and conquering your ED is possible, and I'm proof. I'm in recovery from drugs and now food/ED, so if I can do it, literally anyone else can. high protein, vegetable, and moderately low carb diet is key, and find excessive and movement you enjoy. I highly recommend stretching or yoga because it feels so good, and your body loves it. find a nice trail or place to walk every day. sleep regularly, don't keep triggering food in the house. and your body will naturally melt the weight off thanks for such an informative video HFP

[@FlowHighPerformance1]

nice work! glad you found the video helpful 👍

[@quinnbitner7921]

Your videos are incredible!

[@FlowHighPerformance1]

Glad to hear it 👍

[@kombatantsrealm3480]

Sleep is the most crucial factor, because less sleep leads to a lot of muscle mass than you think.Even(protein,progressive overload and calorie deficit are equally important)

[@FlowHighPerformance1]

I wouldn't say it is most crucial, but certainly important

[@Benny.13]

@@FlowHighPerformance1im good at sleeping!

[@s2000s7]

This just isn’t true. If you eat in a calorie deficit, you will lose weight guaranteed no matter what else you do. If you sleep 8 hours, nothing will necessarily change besides being more well rested. Sleep is important to mindset and overall health, but the ultimate truth is calorie deficit = weight loss and by default fat loss.

[@MrBombaclout]

If I eat in a surplus and sleep like shit, I’ll still gain weight and if I eat in a deficit and sleep like shit, I’ll still lose weight. Definitely not the most important factor

[@JoeSmith-fu9yx]

@@s2000s7 this just isn’t true, not all calories are equal. 2k calories of Twinkies are not the same as 2k from a steak, salad and desert. Insulin ultimately controls weight loss, calorie deficits are only as efficient as the calories you’re eating. A person with IR eating a high carb diet will struggle to lose weight without going into starvation mode or doing prolonged fasting.

[@annaalm18]

So well researched and practicable, thanks for the work put in!!

[@FlowHighPerformance1]

no problem, glad it was helpful 👍

[@mencot89]

Subbed. Thank you coz I need the guidance. Currently on a diet program with paid consultants lol but I need to understand more to allow myself to fully commit. I knew a lot of this but I’ve never seen it compiled in one with each points considered. Amazing work!

[@FlowHighPerformance1]

Glad the video was helpful👍

[@serious.business]

I'll save you a 24 minutes: Calorie deficit is the most important. Everything else is to try to minimize muscle loss.

[@FlowHighPerformance1]

well said

[@Lea-px]

Hi, I wanted to leave a comment of appreciation for you hard work!! Your videos are so well made, clear and done with extensive research I also love the recaps at the end So thank you and keep it up ☺️

[@FlowHighPerformance1]

No problem, glad you like the content 👍

[@SkepticalCaveman]

If one wants to lose fat, then zone 1 is the best option, it burns fat as fuel. Slow walks or the "Soleus push-ups" are two great zone 1 options. Soleus push-ups have the advantage that it can be done everywhere you can sit down. (At work, at school, watching a movie, eating lunch etc...). The soleus muscle has amazing endurance so you can do the soleus pushups for hours.

[@Nick-kf3io]

I thought zone 2 was best,

[@Starshoot555]

@@Nick-kf3io From what I’ve read, zone 2 is great too because it incorporates more cardiovascular work, which is a good thing! It’s just that you also start burning carbs as fuel in addition to fat (but it’s still mostly fat). This likely just means you should have some simple carbs before starting a zone 2 cardio session so your energy doesn’t drop too much (at least for me anemic self haha). Zone 1 is almost exclusively fat loss so it’s the most versatile to do anytime anywhere

[@SkepticalCaveman]

@@rodolfo_rlf yes, zone 1 is sneaky that way. You can do practually as much zone 1 as you want, without any negative effect. The more the better, with diminishing returns of course. 2 hours is better than 1, 4 hours is better than 2 and 8 hours is better than 4. It just takes a lot of time, and most people don't have time walking around all day, so therefore the soleus push up is so great because it fits into the modern lifestyle with a lot of sitting, so you can get hours of zone 1 without leaving your desk at work.

[@SIickTurtIe]

So what are you guys saying, Zone 2 isn’t the hot chick in town anymore?? I thought the whole carb as fuel thing kicks in at Zone 3.

[@jordixboy]

Your best bet to loose fat is calorie deficit, not cardio. Cardio can be a nice extra but calorie deficit should be your biggest concern.

[@ksalarang]

your video is worthy of my The best stuff playlist

[@FlowHighPerformance1]

I am honored 🙏

[@annaalm18]

@@ksalarang haha I love the idea of such a playlist and its name😃

[@ksalarang]

@@annaalm18 haha thanks

[@gralanceable]

This is the best video for fat loss !

[@lasseraina5865]

Great video. Been doing the same things and -15 kg in under a year with more muscle and strenght

[@FlowHighPerformance1]

nice work 👍

[@motley1989]

Nutrient timing and hormones have a much bigger influence than you’d think too. Sure they did a study between 3 meals and 6 meals, but how many hours were all the meals spread apart? Eat one or two big meals in a tight window and watch weight fall off of you. I lost over 100lbs eating mostly all junk food in 6 months by just eating once per day, around 1230-130pm. It works.

[@FlowHighPerformance1]

Most likely eating 1-2x meals per day resulted in you eating fewer total calories

[@motley1989]

@@FlowHighPerformance1 I've purposely consumed 4000+ calories some days and still dropped weight. I really think it is more of an insulin issue than a calorie one but we need to do more research.

[@MrTraveller.]

Thus is very clear, well done & much appreciated 💯

[@FlowHighPerformance1]

glad to hear it 👍

[@domchubs5836]

6:00 I can attest to this, it becomes near impossible to burn more than 1,500 calories a day through exercise alone. It's possible when you make up for it every day with extra food but its shocking to me how much harder the same exercise is while losing weight compared to maintaining.

[@honeybee2644]

Such a easy and informative video LOVED IT… only video i watched every second of it ❤❤

[@FlowHighPerformance1]

glad to hear it 👍

[@evanhughes9576]

This is top notch, as always. Accurate, clear, comprehensive, and concise. Are you formally educated in exercise science?

[@FlowHighPerformance1]

Glad to hear it. Yes I am, but I don't hold a degree to a high regard

[@adnan7698]

This channel is invaluable

[@theunlearnedmind7374]

Wow! I'm impressed. Subscribed!!

[@FlowHighPerformance1]

💪

[@keithzastrow]

Very well done but I personally put sleep at #1. Like, I literally have that on my hand outs for my patients. I just feel everything else is far more difficult to achieve if you're not getting adequate sleep. Again, GREAT video.

[@FlowHighPerformance1]

Yes, sleep makes all the other factors more difficult

[@vatsalpatel9628]

Let me break it up in practical way, it'll be difficult to hit the gym for all age groups due to time and other constraints, so just focus on what you eat, be calorie deficit as required (don't go too hard or you'll just lose appetite and that's not a good thing, trust me) and be active!! You can't hit gym for years consistently, but you surely can go for walk every day for years, it's good for both mental health and physical health. Don't make weight loss a goal, rather make it a lifestyle, that way you'll sustain it for longer time and keep rebounding effect away. Most importantly, don't hate all food, moderation is the key.

[@FlowHighPerformance1]

well said 👍

[@dalurinzinia829]

Educational af, time to get my lazy ass off and do the talk. Thanks.

[@FlowHighPerformance1]

no problem 👍

[@orlane2806]

Thank you so much for these crucial informations ❤

[@FlowHighPerformance1]

no problem 👍

[@Logan-he6qs]

I want to know your perceptive about one thing: If you did a set to faliure with 5 kg dumbbell, then you will reach a point where you can’t do a rep with even a 5 kg , However when you do it with 10 kg dumbbell, you probably can do one rep with 5 kg dumbbell even though you’ve reached faliure.( think of what is done with drop set) So the muscle is more “fatigued” with 5 kg ( meaning can’t lift even the light weight) would that suggest more mechanical tension with the 5 kg case. I know there other factors can stop you like metabolic stress, but theoretically what you think, giving that similar gains can be achieved in muscle growth using rep range 6-20 for example

[@FlowHighPerformance1]

Good question. To be honest, I don't know the answer to this. I think it is 'splitting hairs' trying to compare them, and overall muscle growth would be essentially the same. Although is does bring up the potential benefits of drop sets 👍

[@neerajatokekar1079]

Very detailed and crisp video. Thank you !!

[@FlowHighPerformance1]

no problem 👍

[@pegacis]

Fyi the information for muscle retention during calorie deficits is different across gendered/hormone lines

[@halvarmc671]

Calorie deficit and activity. Doesn't have to be huge, 200 - 500 calories off your maintenance level. Some for of activity, preferably not a bunch of cardio that's the slowest way to lose fat, because your body gets more efficient at burning calories when you do cadrio, meaning it goes down. You might start at say 400 calories for a few times, but after about a month it drops down to maybe 190, the more you add the more it's going to lower the ROI. Lift weights, follow the progression for either strength (sets of no more than 5 reps, add weight main progression) or size (sets of 5 - 30, add more volume start with 1 or 2 sets per muscle you work out that day). Just by cutting junk food, eating normal amounts, protein shakes to supplmenent, and working out and progressing to 20 - 30 sets per muscle in a week (6 days) gradiate from 3 reps in reserve down to 0 (train to failure) deload, swhich focus, and walking about 8 - 10K steps, I've droped 30 lbs in 2 and a half months. It's not hard.

[@FlowHighPerformance1]

definitely some good advice here, thanks for sharing 👍

[@PowerbyFaisal]

Thanks that’s really helpful and you always give me a lot of new information

[@FlowHighPerformance1]

Glad to hear it 👍

[@ksalarang]

this video is ideal. thank you very much, sir

[@FlowHighPerformance1]

no problem 👍

[@adityashukla5265]

Suggestion: Make the background black😊😊

[@FlowHighPerformance1]

nah

[@Queen_5471]

Thanks this helps a lot.

[@FlowHighPerformance1]

No problem 👍

[@k.constantine]

Sleep is way more huge than you think because of its effect on appetite!

[@artificermaestro1487]

I appreciate the video and research, thank you. I'm just not convinced by #8. I wonder how that same experiment would look on already quite lean male subjects like the athletes in #6.

[@FlowHighPerformance1]

outcomes could possibly be different with different populations. If someone is very lean on very low calories, then timing around workouts is probably more important 👍

[@lemons2135]

I have struggled with my weight my entire life. I now focus on how much pure vegan protein I’m eating and my activity. I feel like I’m not dieting but I’m losing weight.

[@FlowHighPerformance1]

Nice work. Yes, I think the best way to go about weight loss is via sustainable lifestyle changes, rather than 'dieting' for a specific amount of time 👍

[@brendanoreilly4846]

Brilliant

[@CudsLoL]

Very nice video, thank you!

[@FlowHighPerformance1]

no problem 👍

[@pennyproud1621]

Sleep will regulate itself when you are consistent with healthy amount of eating wholefoods cooked at home and exercising regularly. So why ppl bring it up at all outside of just saying that sleep is important is beyond me. You can't really make yourself sleep. You can practice good sleep hygiene.

[@FlowHighPerformance1]

I agree, well said 👍

[@leopartida2184]

Thanks for the info!

[@FlowHighPerformance1]

no problem 👍

[@Lydstaa]

Hi, great video. Is it 1.5g of protein per kg of current body weight or target body weight? Thanks

[@FlowHighPerformance1]

current bodyweight. Although this should be individualised based on body fat and biological sex. Check out this video for more info kzbin.info/www/bejne/qpC4gq1opbmjh8U

[@Lydstaa]

@@FlowHighPerformance1 thanks so much for the reply. I will check out the video. Cheers!

[@vladvlad8749]

I was a bit surprised at the workout volume requirements not being lower on a cut. Would that mean that as long as you train in the 10-20 sets per muscle group per week range with enough intensity, you would either lose fat/keep most muscle(assuming adequate protein intake) or gain muscle based on your caloric intake? Is there any scenario in which you could be "spinning your wheels" if you workout hard, or is it always going to be a positive either by losing fat and keeping most muscle in a slight deficit, or by gaining muscle in a surplus? I am trying to build muscle without gaining a ton of fat, so aiming for a slight surplus without religiously tracking or even knowing what an ever changing BMR might be. Thanks for all the info in this video!

[@FlowHighPerformance1]

It is almost always going to be a positive to keep training hard during a deficit. You will either retain more muscle mass than you otherwise would have, or potentially even gain muscle mass (if you are new to lifting). And during a surplus, you will gain a greater proportion of muscle mass than fat mass 👍

[@emanuelgortoescu4669]

Regarding the meal frequency.. what about insulin spikes when ingesting 6 meals per day? What about insuline and fat loss?

[@FlowHighPerformance1]

Insulin isn't something you need to try and manipulate for body composition. Meal frequency doesn't seem to have much of an impact on fat loss or muscle growth

[@vindra6936]

If both resistance training and 10k steps walking are important? Should we choose 1 per day, or if already doing resistance (e.g push day), should we still try to achieve 10k steps or just aim lower steps?

[@FlowHighPerformance1]

Ideally, you would do both. But I would prioritise resistance training over steps if you don't have the time do achieve both 👍

[@adambailey5530]

Can you do a video explaining set ranges per week, you mention frequently doing 10x sets per muscle is ideal per week but is that purely isolating each muscle (e.g pec major and pec minor) or would it just be pecs as a whole for 10x sets?

[@FlowHighPerformance1]

Good question, I may make a video on this topic at some point. To answer your specific example, I would count volume for the chest as a whole, not the individual muscles. Here is a video on a similar topic for now kzbin.info/www/bejne/mZKzlJWFr6asaNU

[@shnmco]

diet no. 1

[@arkamukherjee2587]

Thanks

[@FlowHighPerformance1]

no problem, thank you for the kind donation 🙏

[@stevendibble5739]

Thanks!

[@FlowHighPerformance1]

No problem, thank you for the kind donation 🙏

[@djgulston]

12:33 6.5 hours of sleep was considered normal for the group? Man, that is rough... 😭 I can't function on that amount of sleep. I need at least 7.5 hours.

[@FlowHighPerformance1]

I also feel like I need more sleep than 6.5 hours too

[@almightyurf3236]

I guess everyone is different i can function with 6 hours of sleep but i always try to get 7-8+ if i can

[@emanuelgortoescu4669]

Can you do a video on insuline regarding fat loss?

[@FlowHighPerformance1]

Don't worry about insulin for fat loss. Just induce a calorie deficit and lift 👍

[@paulayres1757]

I disagree,I think insulin levels have a lot to do with fat loss.

[@DEVILISHLY_DELICIOUS]

​@paulayres1757 it depends. I suggest looking into fasting to combat your struggles caused by insulin levels.

[@ElizabethUkeh]

If everything else apart from high protein diet is achieved, can you still retain some muscle?

[@FlowHighPerformance1]

yes definitely. Just get as much as you feasible can 👍

[@Helen-bg2if]

Just wondering why your graphic representing protein intake is a disposable coffee cup? Why does it not represent real food sources of protein? Sometimes I think humans are not gonna make it

[@FlowHighPerformance1]

It is supposed to be a protein shaker. But yes, we might not make it

[@MyCronoz]

0.5g x kg fat intake support proper hormonal function? Both surplus or deficit?

[@FlowHighPerformance1]

yes, as a minimum intake

[@TheAcdcnz]

Im confused. You mention that the percentage of weight loss when on a high protein diet is 11% muscle to 89% fat and on the it was Low carb 24/76 etc etc. But then you said in the army experiment that the people lost 42% fat mass and a whopping 58% fat free mass. And the high protein lost 70% fat mass and a whopping 30% fat free mass. I don't get it why did the soldiers lose so much muscle no matter what ?

[@FlowHighPerformance1]

the 11% lean mass loss was just an average figure. In reality, the actual percentage will differ based on your exercise routine, training status, rate or weight loss etc. The soldiers in the study my have lost more lean mass since they underwent a pretty large calorie deficit, and they were also probably quite highly trained, making it more likely for lean mass to be lost

[@Dynasty1818]

Yet it's near impossibel to guage your calorific needs. "Take your weight and times by X and get Y, then reduce by 400 calories" or whatever. Ok, so at 260lb I need 2600 calories or near-as-makes-that. Well I've been eating 1700-1900 a day and not losing weight for over a month now, so I call BS on every calculator out there. It's NOT EASY at all to even figure out what you need.

[@FlowHighPerformance1]

yes, I prefer to use bodyweight trends and adjust calorie intake 👍

[@a8310596]

But how would meal frequency, timing and distribution affect muscle retention?

[@FlowHighPerformance1]

Very little impact if total calories & protein are equated 👍

[@jordixboy]

Calorie deficit 1000000% I saved you 10 mins

[@smileygirl622]

If you watched more than 10 minutes of this almost 25 minute video you'd get a lot more out of it. Hopefully I save some from missing this valuable info.

[@DiskoKDiskoL]

1. Calorie deficit = eat less. The end.

[@jordixboy]

Yep absolutely. When on a deficit, the more cardio I add the less weight I loose, it seems illogical but it makes sense

[@truthtelleranon]

“caloric deficit” isn’t helpful at all. how your nutrition plan is structured isocalorically, and how you train are the most important factors for best results

[@keepitrealcraig]

First 2

[@aliquewilliams3080]

Your video started with a strangely false statement. Fat loss occurs during weight loss. Muscle retention doesn't matter. Heavier individuals necessarily have more muscle.

[@FlowHighPerformance1]

Yes, fat loss will occur with weight loss. Although if more muscle can be preserved, a greater proportion of fat will be lost with weight loss

[@aliquewilliams3080]

@@FlowHighPerformance1 Sure but that’s somewhat of a different topic than pure weight loss. You’re not preserving muscle in so far as you’re inducing muscle protein synthesis. Once the weight training and caloric deficit ceases, and homeostasis reestablished, overtime, you will have less muscle as a smaller person than you had when you were larger.

[@jacklauren9359]

Low carbs is king. It’s funny how exercise lords are so against it and even medical professionals. Tim noakes knew he was right when questioning dishonest academia and big pharma to make people sick.

[@itzcoatldefuego]

thanks

[@FlowHighPerformance1]

No problem, thanks for supporting the channel!