The Smartest Way To Lose Fat

[@JamesSmithPT]

To use my calculator and / or check out my app head here www.jamessmithacademy.com/macro-calculator/

[@seanypfitness]

James smith do any of your pals call you Jim’s, just I have two mates with the name and nick name Jim’s

[@mpclepto182]

@@seanypfitness They call him Gym because that's all he seems to talk about. Seriously, the whole channel is "weights this" "fitness that". I wonder if James even thinks about anything outside his own body at this point?

[@ivandansigmun3891]

@@mpclepto182 In Thailand "Gym" means vagina. I'm pretty sure he thinks about that a lot.

[@mg9577]

Been training on and off for 14 years. Trust me when I say this guys speaks the truth. If I have 3 months off I don't go for a PB, nor do I go for an extra set. Diet is 70% of training. You feel heavy reduce your calories. You feel light increase your calories and so on. It's as simple as that. Don't overlook body weight exercises either. Seen big guys pull 200kg off the floor but can't pull up their weight over a bar. If your body feels tired when entering the gym back off abit, if you feel great go full steam ahead. James your a pure light in a industry that projects alot of bullsh*t.

[@RedVSBlueIsCewl]

WORRRRRD ! A breath of fresh air this guy is. Would love to go for a Beer with him, seems so down to earth and fun to be around with.

[@MeepMeep88]

It ain't rocket science lol.. You can starve yourself and get a six pack, sure.. But compared to someone who got his/her 6 pack from working out AND eating less (a balance of the two), they won't have what we call "skinny boy abs"

[@cliffhill3437]

It’s not calories. It’s what you eat and when. Metabolic science has evolved.

[@thegram9207]

@@cliffhill3437 You got it right - unlike this guy.

[@rastaraptor6619]

@@cliffhill3437 You can break the laws of thermodynamics? Impressive!

[@Algorithm347]

I don’t know why I click on these videos ….. I always know it’s simple , diet and exercise, calorie deficit. But still I click and watch just incase there is a magic cure 😂😂😂😂

[@sartemisa1]

Because he's good. Amusing, real, true ;) 🎉

[@Lambo_567]

From now on, dont watch any videos anymore but eat less😂

[@RobAirepicflights]

I started walking 3 months ago daily with my dog. About 4km each day, the results I achieved are amazing. I also do intermittent fasting 16:8 and eat normally in 8 hours window. Home made food, staying away from extra sugars. These 3 things works wonders for me. No need for running or crazy cardio. Walking is amazing

[@JRRob3wn]

Im up to 15k steps a day, light strength training 4x a week, minor modifications to my diet and the fat is stripping off.

[@lorraewright3561]

Thanks James, finally at 73 I’m realising that calorie deficit is my target to get rid of years of belly fat, not my running or HIIT session. Gym for strength training, eat less for fat loss. Very clearly explained! Geoff.

[@ViciousVioletteLV]

Im so happy your channel was recommended to me today. I love your approach. I love how you are pushing people to be more active in our everyday lives rather than convincing us to by gym memberships. I’m a 55 year old woman and I’m obese. Six months ago I weighed 290 pounds. I woke up one day and decided I wanted to give up eating the one that contributed the most to my weight…sugar and sweets. I wanted to see what would happen after 30 days. Mind you, I lived a very sedentary life and worked a very sedentary job. After a just a week I realized I felt better…more energetic and I was sleeping better. After about 2 weeks, I stopped craving the need to have sugar. I could say, “No thank you,” to the cupcakes my co-worker brought in and be completely satisfied with my decision as I watched everyone else stuffing their mouths. After 3 weeks, I noticed my clothes were a fitting looser. I then decided to make a few minor changes in my diet…lowering the mount of bread and rice I eat daily by half and adding more protein and vegetables. I also decided to park a little farther away from my office building and using the stairs instead of the elevator (it’s a 2-story building). I started using the activity app on my Apple Watch and counting my steps. That right there was a brilliant decision on my part because I made me start challenging myself as far as my step count. I would find ways to beat my step count from the day before…talking a couple 15 minute breaks a day and walking a few laps around my office building and drinking a protein shake at my desk right before my 30 minute lunch so I could spend my lunch walking. I also gradually moved my car farther and farther away from parking my office building. At home on weekends I did things like park across the parking lot from stores and walking around my neighborhood. Today, I am 60 pounds lighter, my car is parked a mile and half away from work, I find ways to be more active at work…I stand up every hour to do a quick 5 minute lap around the interior of my office. My boss doesn’t mind because he’s noticed that since I’ve made these simple changes in my life, I’ve not only lost weight but my productivity has increased by miles. My co-workers no longer offer me any type of sweets because they know I will decline their offer. I can’t believe how easy it has been to just change a few simple habits (getting off my ass and just walking at least 10,000 steps a day) and making some easy tweaks to my diet (making healthier choices). I spent so many years on stupid diets and pills and killing myself at the gym…none of it worked. Now that I’m 60 pounds lighter, I think I have the confidence to be that fat woman on the weight machine. Lol! I do plan on joining a gym and working with someone to help me with a weight training because I want tone up a bit. I think another 50 to 60 pounds and I’ll be happy. Sorry for the long story. I just felt the need to share in case others like me come across your video.

[@majorbloodnok6659]

Bravo, thank you for this. I've just started walking every day, a minimum of 6k steps but 10k steps most days plus no snacks and reduced carbs and in a month people have noticed my slight weight loss. It's good isn't it?

[@sims398]

Beautiful and inspiring…I needed to hear you story.

[@ViciousVioletteLV]

@@majorbloodnok6659 it’s wonderful but most importantly, I feel so much better!

[@ViciousVioletteLV]

@@sims398 Thank you 🙏

[@marekkowalowski2442]

Congrats 😊

[@LFlowers36-o3p]

Almost 2 years resistance training and calorie deficit. I’m 57 and understand fat loss for the first time in my life. I’m down 53lb! 💪 I have finally conquered my sleep recently too.

[@maplecreek662]

I'm down 60 pounds from a calorie deficit, 40 more to go for my goal. James knows his stuff, Best fitness youtuber NO BS from him. Love it

[@bigmikey2842]

Out of all fitness trainers I’ve listened to, you have by far explained it the best. I’m a amateur bodybuilder and know what I’m doing but even listen to this I’ve managed to learn new things I didn’t about weight loss from this. Amazing stuff 💯

[@orangeedo]

I got some extra part time cleaning jobs. Just moving lightly for an extra 6 hours a week, every week... plus the cycling to the shifts. Lost 10lbs and I'm £2500 better off a year.

[@marksmallwood4938]

I love the no nonsense approach. No over complicated crap about chemicals in the body etc…. 👍

[@Alan.DL7]

I managed to lose around 15 kilos just by reducing calories, not training at all, barely walking. Imagine following a plan like the one James is sharing within his programs. I finally started following one of his plans cause I plateau and stopped losing weight, hopefully this will help me get rid of the last few kilos I have to lose. By the way, this channel deserves WAY MORE subscribers, hands down.

[@TRAZ4004]

Did you start one of the plans? Have you lost the last few kilos?

[@Alan.DL7]

@@TRAZ4004 I did, it helped me to lose extra 5 kg. You just need to follow exactly what they give you from calories/proteins goals and then the training program. Anyway, training will add only 5 to 10 % tops on what you lose. It is all about your calories and protein intake.

[@24567442]

Best video ever and telling how it is no crap, no nonsense with six packs. No hard selling, more about keeping healthy. Well done James

[@ZoltanHercules]

Love, love, love this advice. I’m no PT, just like fitness and nutrition. Took me ages to work that all out using myself as a test subject. Four pillars, rest, hydration, nutrition, movement (not exercise, just not being a couch potato). The gym or an exercise goal is the polish and should be done accordingly to your requirement. Thank god for people like you and Shredded sports Science. Just telling it as it is.

[@nieochaidh683]

Thanks for this. Want to lose 1.5 stone, never had to lose this much before in my life, felt overwhelmed, your fact based video helped, thanks

[@FadMad8]

Hands down, one of the most no bullshit approaches that exist out there. It feels indeed like condensed wisdom that needs revisiting again and again.

[@aliabdaal]

Love it

[@jackwilson8651]

Beautifully clear. Clearest video on this subject on the internet

[@aevisualkevin]

Dude, thank you so much for all the info. I've come to terms that the secret sauce to getting fit in general is "Sustainability" and "Accountability." Almost everything boils down to those two ideas. This industry is so saturated that it's easy to get educated, but also fall into a trap of the idea that you can achieve the unachievable. Props to you for calling out steroids in your other videos and how we need only compare our selves to our former selves. Comparison robs you of joy. Keep on keeping on brother.

[@claudiadraskowitsch9203]

You've rekindled my flame and sparked my desire to create that calorie deficit again. Thank you James ♥️🔥Rock on.

[@GrotrianSeiler]

This advice is priceless. I’ve been in a calorie deficit for 2wks now and I’ve lost 6lbs and I feel great. Time to start building up some strength slowly without injuring myself. James always has something positive to offer.

[@yehiasaber3732]

Wow, love you man , you explained it so simply that even the most confused guys out there trying to lose weight now has a clear plan to help them get there , can't thank you enough , keep up the good work !

[@Goddibaba]

Wow! Glad I heard this. Your sincerity will save lives. The fitness industry definitely do not want this out there. Your boldness is legendary. Thank you James.

[@nakimmikan]

I lose body fat so quickly by reducing my calorie intake. Same work out , same food i love just less servings. More protein, I bulk every winter and cut every spring and maintain every summer i love it, it works for me. Tip to trick your metabolism i do a calorie zig zag, the same amount Monday to Friday then more on weekends. I always aim for 500 less than my body needs when i cut and 500 more when i bulk. 5/9 156 11% body fat. Started 2 years ago i was 140 pounds, gained 16 pounds of muscle in two years i know some might say thats not much but doing it as a natural is hard as hell im happy where i am. At 53 years old, an army veteran who has done nothing but body weight for years and just added weights 2 years ago, im proud of my self its hard but worth it. Keep going stay strong and healthy most important be happy

[@Thapogge]

I'm so glad i found you James. A fresh air in the industry. I also love your humor and your joke delivery. I usually don't laugh out loud when watching videos by my self, but when you said "or if your dog shit on your kitchen table" had me rolling on the floor.

[@markcoupland3916]

Really good channel James, im 50 yrs old been training for 35 yrs and really have seen declines but with abit of tinkering with diet and approach to sets and reps im beggining to see results.

[@Cryptokat]

James is fast becoming my new best (virtual) friend. Sad in the eyes of some maybe, but the lad is top class.

[@wolfriic2262]

You are by far seemingly the best person I’ve found online for this. You speak the legitimate truth and thoroughly explain everything and it makes sense. Keep it up ❤

[@RayRod169829]

We need more people like you and less TikTok influencers in this world !!!

[@keipherbooth1333]

Your the reason i started back the training and eating better and im seeing sustainable results. your logic and recipe for success makes it feel sustainable and rewarding.

[@StergiosSotiriou]

Plain and simple!

[@Vix72121]

Sent this on to someone who needs it thanks for the no BS informative content as always 🤝

[@zeeinvest9473]

This guy is so genuine and honest. Lmao the way he even said you can screenshot his program for free.. He's very intelligent, and he's marketing himself well.. but underneath i can tell, if I met him in person, i would see the genuine person I estimate him to be. Trying to be a light in a negative world.

[@scpromark]

I loved the toilet roll analogy. Very good way of looking at things as it also puts the timeframes into perspective. 👍🏻

[@chittychatty9547]

I really do appreciate that you didn't swear all the way through in this vid! It was actually pleasant to watch :)

[@densyllvaughnvanwijk-qs9kb]

James Smith knows his facts....I would listen.... Love this trainer !... 🙌🙌🙌🙌

[@sedvicta]

Always been a big guy. Strength training 3/week, wendler's 531. But now I'm 51... So I decided to shred a bit, can't be the strongest around so wanted to look good in speedo.... Bought NOT A DIET BOOK in January.... Eat so much more "crap" things than before... But in June I was 22 kgs lighter.... OK, you're the boss Pal!

[@jessicacouchman4279]

I absolutely loved this video and will definitely rewatch it. Ive struggled with weight and after watching this realise why i struggle to lose it. Thank you for educating me. Your great james i love all your content

[@msms7434]

Great video James. I've been training now for about 30 years and am approaching 50 years old. I spent most of my fitness life training with sub par information and advice, consistency kept me fit but it was by no means 'good' training. At 42 years of age I got it in my head to squat 500 pounds and dead lift the same with a six plate bench, you know power lifting type strength. It took a bit of ping pinging and reading and getting good advice but what set me up to achieve that was moving to RPE and an undulating program. This in my opinion is one of if not the best way to train for any goal, whether that be comprehensive fitness, weight loss, body building or power lifting (nudging 50 now I train medium strength undulating between 6-8 RPE and box, the principles have not changed. Your advice here is 100% spot on and very well presented in a matter of fact way without grand claims or a strong marketing push. You also come across as a down to earth and likeable bloke. One thing I'd say, which you've probably covered in other videos, is if one makes mistakes or over does it, don't let it mess with your head. Reaffirm the plan, relax, and realise the journey is a long marathon and not a sprint to a finish line. Anyway that was a waffle and a half. Keep up the great work mate.

[@tamsinpd92]

Hi James, thank you for inspiring to become a great personal trainer leading by example. I got qualified and I'm just finding my way. I bought tickets to attend the IFS event for September to really motivate my journey and help change people's lives and also mine. I cannot wait to get my first client and watch my journey begin. Maybe one day we'll be sharing a spot on stage together!

[@crazyring]

I've always said that the ONLY thing that you need to care about, when it comes to weightloss, is that the amount of calories in < calories burnt during the day. It is impossible to gain weight if you go by that rule. If someone isn't losing weight or even gains weight, well then you eat to much vs how much you burn during the day. I workout between 5-6 times a week at the gym, and since i started my calorie deficit-period I've been walking on a treadmil at 6,7 km/h for an hour every single day and kept track of calories I'm taking in. I set my limit to 2000 calories in every day with the focus on protein, with between 100-150g every day (I track this with an app). In 3,5 weeks i've lost 5,5 kg that way and don't feel fatigued at all. Your advice in this video fits very well with my mindset and the way I think about weightloss. Great video and you deserve more subscribers! You got one more now :)

[@Hereisbob_300]

James, love your vids so helpful and simple. Been following your advice for 5 months, I’ve dropped 4kg of body fat and now starting to increase muscle mass, cruising at around 20 percent body fat. Training in the gym and using hot/cold therapy twice a week and at home another 1/2 times. Keep em coming!

[@dawnhewitt3993]

I downloaded the fitness pal app 3 weeks ago. I am 61 am registered disabled can walk but not far due to severe OA, and have put weight on slowly over the last 30 years. I now want to lose half my body weight to get into a healthy zone. I have tried every diet going but not succeeded .For the first time ever I have lost weight. Due to using the app i have lost half a stone in 3 weeks , not felt deprived of anything which is fantastic. But because i know i can have 4 squares bournville if i want and count it in my allowance , i havent felt the need to have any. A long way to go but i know i can do it. Thank you James for your sensible advice that has helped people like me. Who used to think.... they say you must excercise to lose weight( I cant use a gym so thats out no point starting ) or dont eat X Y Z ( it will take me a year i cant be miserable all that time) The app is fantastic. Thankyou.. Ps i now do armchair Yoga 😀

[@jknight1415]

Class video especially for the next young generation starting their fitness journey

[@attiaahmed3032]

THANK YOU FOR ALL YOU DO! THE ONLY PERSONAL TRAINER I FOLLOW!

[@itaewon7]

Jeesus... hands down the most informative and simplistically presented advice I've seen. Much appreciated. Excellent work.

[@benjaminvolant2469]

A lot of ppl in comments saying the fitness industry comes up with so much bs, this guys speaking the truth etc. He is, definitely. But so are all the fitness and strength influencers i follow. The online fitness industry is not full of bs. On the whole, they all say the same. I follow about 20-25 guys on a regular basis. They never seem to contradict each other much at all. So, it ain't as bad as ppl say.

[@garyberlin]

Finally someone making sense and cutting out all the bullshit. Thanks so much for this video, James, it’s really helpful!

[@kvk2530]

this one of the most informative practical and no bs videos on fatloss out there

[@villelep]

Thanks for your comprehensive and easy-to-understand tips. I only wish that the knowledge that I have could change into action, but thanks to your tips, I can at least set my targets lower and build from there.

[@trxe420]

This guy speaks the truth. We have been using RPE's for at least a decade in the powerlifting community, though I didn't realize it was a think outside of that :) To me, it is best way to train if you want to get stronger, and to me there is no other reason to go to a gym or lift weights. I learned some things though, especially where my focus on calories should be, good stuff.

[@Fred-rv2tu]

I’ve figured all this out on my own. But it helps so much to have it reinforced. Down 40 lbs. 20 to go

[@rays2794]

I’m 63 been involved in bodybuilding and fitness since 1975, you are the most common sense KZbin presenter I have ever seen. After my wife passed away several years ago I gained 33lbs, stopped exercising and started using marijuana heavily. In 2019 I decided to clean up and get back in shape. I lost 30lbs, it took me 30 months. During that time I also gained 5lbs of muscle and the only way for me to do that was counting calories (with apps) and being patient. People fail because they want results immediately. If someone follows your advice they will get results.

[@kellypinches9049]

As a recently qualified PT and really inspired by your perspective on the industry and how you present as a PT, your knowledge is fantastic and interested to find out courses you recommend to study/have studied? Recommendations on books? 😊

[@kellicardaras2805]

You are a wonderful teacher and human being. Simple and effective advice and I loved the jokes. Thank you!

[@zombiepanic911]

You sir, are an absolute legend. Thank you.

[@Mr2at]

Exceptionally sensible advice. I just need to follow it.

[@gregoryv000]

Faith in humanity, omg you are so cute! This video is so selfless, thank you so much for showing/ setting a good example!

[@squirrelhughes43]

Love it! I started on 2300 cals and lost hardly anything so I played around with the amount for a few weeks and now hit my 'sweet spot' at 1900 cals it's working! and lost 6lb in 6 weeks :)

[@susanzammit517]

Thank you for the clarity James

[@davidpaulpurcell924]

thank you for making explaining it in such a simple way

[@cormalloyd]

Legend. Love your videos, only pt that speaks the truth 👍🏽

[@sevalle]

Love this video!! Great info and approach!! Especially without such a big focus on the working out side. I have a home gym but I also have 3 kids that play sports and work full time so even having a home gym I don't always get to workout as much as I'd like to!! Again great video and keep up the awesome work!! I'm now going to check out more of your videos

[@classe254]

Thanks for this James. You're a legend.

[@chasc301]

Clear message. I wonder if people don’t want to hear it is so simple? Everyone has the time not to eat. I get told ‘bet you can eat anything’ as I am a lean bloke in my late 50s. I usually reply ‘yes I could - then I’d be fat’. 3 to 5 hour bike rides are only part of it as a 2kcal ride would only cover a fatty lunch at CostaBucks.

[@robingandy6462]

Thanks James, really good and makes sense

[@Jakereviewsall]

I liked the toilet paper reference, day to day I cannot see change but I can watch some of my videos from months or even years ago and see it.

[@ianmoone3685]

Thank you for this video. Currently on a fat loss journey and this 100% helped. Also, when are you going to do a show in Melbourne?

[@JamesSmithPT]

I will be sure to let you know next time I am there

[@K4R3N]

Thanks James, perfect video..sharing

[@techkundt4978]

Legend! Watching this from AUS 🇦🇺 been strength raining for a few years but just need to lower that calorie intake and I'll be good! Thanks for the info!

[@janeysjourney9531]

@JamesSmithPT, I am going to follow everything you say and take up your membership for help and advice. I won’t lie I am 56 and have 100lbs to lose, I’m frightened it’s not possible.

[@Lemonscreech539]

The late great Charlie Munger would REVERSE a problem/question to find information he was looking for. What would I need to do to gain fat? Take the answer and don’t do that. Great place to start.

[@Gary-mu1bu]

Very good simple & effective message good job james

[@Andrew_Hopkins]

The best advice on KZbin!!!!

[@jkmccourt]

Great advice, well presented. Thanks.

[@adrianholmes5477]

This guy literally changed my life. 6 years ago, I was 21 stone and found out I was a diabetic. Found his Facebook page and did exactly what he said. Even messaged him and got messenger messages back. It sounds stupid now, but I’d just ate what I wanted for years and never thought about the link to fat gain. Within 6 months I’d lost 6 stone, no longer diabetic. Absolute top block!

[@waynetopley8631]

Great video as always! I heard a few years ago from another PT that one of the most important elements of helping your body lose fat is drinking enough water. Obviously water is very important for your general health, but how important is it really for fat loss?

[@JamesSmithPT]

If you cared about a plant, how much would you care about watering it the right amount of times.

[@deanmilwainoly3966]

Best fat loss for me was losing my job. Had to keep my weekdays free to get to numerous job interviews. Worked weekends in a bar to pay the bills. Left me £10 a week to eat 😂 was walking 15-20k steps a day. Went from 98kg to 83kg. Lots was muscle but so much fat also. Probably not healthy but now I’m working I can get back in the gym and going to keep my 10-20k steps aswell. Eat clean and try build some muscle. Ideally want to be 88kg with muscle and add also some circuits and HIIT on top to get my stamina back

[@michalischronakis3129]

Thanks a bunch james. Your attitude, your concel and your first two books lost me 40 kg so far mate. Even without your fancy app. :D

[@commonenglishmistakes4360]

I totally agree with this. I have very active periods and other sedentary and will both of them, the only way I have lost weight is controlling calorie intake.

[@benjaminvolant2469]

I can't disagree with any of that. Accurately summed up.

[@PATK7III]

Thanks for making this video 💪🏼👏

[@JamesSmithPT]

My pleasure!

[@mdg2576]

Some of the best PT advice out there, regarding the app, I started using it but then stopped, its a decent app but the calorie counting part could be simplified. Don’t get upset, its just constructive criticism.

[@hobotify]

Great, helpful video, but forgto to mention one thing: there´s a way to increase your BMR, the biggest component of your daily expended calories: weight training. Muscles need energy to repair themselves, and they do that when you´re resting. If you annihilate the biggest muscles in your body: quads, glutes, back, delts, etc, you will have an increased BMR for a couple of days. Not to mention dieting without weight training is the best way to lose not just fat but also lean mass, which means decreased BMR, which means you have to decrease your calories even more, or face the dreaded yoyo effect.

[@arefeenmansur989]

This was beautifully put; thank you

[@Oggycrew]

Good to an absolute term being brought back to life: causator! keep up the good work ;)

[@nicolasrivero2539]

James keep up the good content dude!

[@dlyon9673]

Great succinct intelligent advice!

[@jamie_yeti_mindset]

Excited to see how we all get on with the manformation group progress 🤙

[@S.W.Bestwriter]

Thank you for this video! After a shoulder op, I lost my confidence in the gym as I was 'terrified' of undoing what the surgeon fixed, so I put on lots of weight, and my body started looking like a giant sack of potatoes. Then Corvid hit . . . But thanks to your channel, I feel like I can get back to who I used to be. Thanks, James. :)

[@fithemali4320]

Thanks James, nice to see you don’t need a white board like some. 💪

[@LeeJCander]

Love a video on how you’d periodise training over time. Like you do BJJ and also lift. How would you prioritise over a year so you can still go for the odd PB on lifts at one part of the year, BJJ for another etc. I do BJJ, Thai Boxing and powerlifting for example.

[@P5ykoOHD]

Main reason why intermittent fasting works so well ... Figure out what your maintenance calorie amount is (I think I remember it being your body weight x 15), figure out a way to eat 500 less and you're in deficit !! congrats !! Fasting (autophagie) is great, as if you don't over eat when you're allowed to eat, and eat normally (so basically cut a meal out) you'll accelerate the loss ^^

[@shanerackhamfitness]

Another zero BS banger. 👏

[@theresaf1048]

Amazing message. So simplified haha!

[@conradduplooy6570]

Every one experiences fat loss differently, I lost over 50kg, but my life is in no way the same as yours. To watch your vids, makes no sense, because your advise works for you. I didnt use your advice when I list weight, I research and did the work

[@bridgetmolteni657]

Another fantastic video from James 😍

[@Julie.SandhuMD]

Oh my gosh, you’re brilliant

[@dostma1]

I like the video full of useful information and going straightly to the point. Is it true that it's more difficult to loose weight after 40?

[@jacquelinearcher1158]

It’s even harder after 60….maybe when he ages he will learn this , for now we have to muddle along

[@Lebanese_housos1983]

Please 🙏 please please make a video on how to stop overeating and emotional overeating. Food is like a drug to me I want more and more. Calorie deficit won’t work if you can’t control the binge eating.