As an overweight runner I can absolutely confirm the truth of this video. Trying intermittent fasting and it seems to be working. You cannot outrun a bad diet (trust me).
@waynefarrellvoiceovers3 ай бұрын
100%: the more weight I've lost, the faster, longer and easier my runs are.
@annahunt6578 Жыл бұрын
Good stuff. I went plant based myself a few years ago and dropped 30 pounds in the first few months eating as much as I wanted. Definitely made my running more enjoyable!
@runelitecoach Жыл бұрын
Great job! Glad to hear you've kept if off too. Yo-yo dieting may get one to lose weight, but not keep it off. A dietary change that lasts forever is the solution. Nice job :)
@nikitaw1982 Жыл бұрын
My mum went plant and gained 20 pounds.
@Nige.4 ай бұрын
@@nikitaw1982 she said she went plant based lol
@nikitaw19824 ай бұрын
@@Nige. others go ket9 or carnivore and lose 60pounds and their arthritis and diabetes goes away lol. It's a BS. Just cutr9cessed foods and total calories whilst getting required macros and nutrients. I dont want pesticides and GM plants.
@willhenry17533 ай бұрын
@@nikitaw1982 No she said she went to the donut plant 😁
@ErgheizCold Жыл бұрын
Great video, such a common sense thing but no one ever wants to hear it. People get offended way to easily when you talk about weight loss. I know its something like 7 lbs of force per foot strike per lb of weight you lose, thats a lot less stress on your legs = less injuries = better training. It really is compounding.
@runelitecoach Жыл бұрын
Thanks. yeah it's an important topic in running and sometimes egos get bruised. It just is what it is. Thanks for your support
@chethanrasireddy839410 ай бұрын
Height: 5.6ft Age: 22 Weight:81kgs Ideal weight:59 to 60kgs 1km PR time: 5.28mins How. Much faster i can run the same 1km if i lose 20kg of fat , other factors remain same????????????
@lionheart45529 ай бұрын
@@chethanrasireddy8394 I'm sure you have a calculator.
@MegaDreamOo8 ай бұрын
@runelitecoach because everybody wants to lift and run without even including running specific strength exercises.
@bensonvong8 ай бұрын
@@chethanrasireddy8394from a pure physics perspective (they had runners wearing harnesses which reduce their weight), it is around 2.7 sec/kg/km. that is just the physics. But most people losing 20kg, it likely means their diet got healthier, maybe less alcohol, etc. You will also likely sleep better and have less chance to injuries for your joints which allows you to be more consistent with your training. You will also need to strengthen train to make sure the 20kg is mostly fat. But I wouldn’t be surprised if you did train and then lost 20kg healthily, you could take 1 minute + off that time.
@jnntinsf Жыл бұрын
Thanks for this. Last year I got back into shape, lost about 12-15 pounds over 9 months as my times dropped, eventually getting to a 1:35 half, but short of my sub 1:30 goal (I’m 52). I cut out alcohol and cut back on snacks and sweets but have some room for diet improvement and sleep. Will try more plant based and a bit more miles/wk, the thought of compounding has me stoked.
@SHELLBI17 ай бұрын
Finally someone has the courage to say that!!!
@runelitecoach7 ай бұрын
Haha. Thanks. Yeah it puts a target on your back. But whatever, truth!
@ahmedjafar54486 ай бұрын
same here
@carlporch65425 ай бұрын
Speaking as a 70-yr-old runner, I find your videos very concise and easy to listen to and absorb. Very well organized and thought out. Thanks!
@runelitecoach5 ай бұрын
Glad you like them! Thanks for watching Cariporch
@GorgieClarissa8 ай бұрын
1lb = 2/3 seconds slower. This is actually pretty freaking accurate... I gained 30 lbs... and on a good day... I'm running 60 seconds slower... on a bad day I'm running... 90+ seconds slower. This is VERY freaking eye opening. I haven't run a race for 5 years and sadly gained too much during covid... I'm going to work on getting back... so eye opening
@runelitecoach8 ай бұрын
So glad this inspired you! I’ll have a nutrition monthly magazine for runners coming out in about two months. Watch for that you’ll love it
@valladaresRey4 ай бұрын
I was sitting at 170lbs running 2 miles on my ACFT in ~ 16:40; I went down to 163lbs and my time got to 14:15 on my ACFT which I completed yesterday. Didn’t even feel like I was pushing either, it felt like a comfortable tempo run.
@drdoomconvert2 ай бұрын
One of the best videos about health, diet and running. Thank you
@runelitecoach2 ай бұрын
Welcome 🙏
@G_Widdicombe Жыл бұрын
Great video, thanks. Having it spelled out clearly has hit home. I am considered a healthy weight and a reasonable runner, but I knew I could lose 10lbs and still be heathy. However, seeing it explained in this way I found motivating. It’s not an easy topic to discuss, but I think it is a key area for distance runners, and as you said, if the weight loss is done healthily it’s a game changer.
@runelitecoach Жыл бұрын
Absolutely! Thanks for your support. There will be a lot of content on this topic on this channel coming in the early Fall.
@kpwandАй бұрын
Bro, what a great video. Very motivated to lose weight now!
@runelitecoachАй бұрын
So glad it inspired you!
@twigle30154 ай бұрын
Hello Andrew, just a quick word of thanks for all your information. I was inspired by your honesty in this video. I was keto and lost some weight, but struggled to stay keto with running. I have now switched to whole food plant based and am loosing weight very quickly. Thank you for advocating that way of eating, it’s an exciting new journey! Yay
@mamokamika42125 ай бұрын
Please share with us the green salad dressing at 13:09. The salad bowls look very delicious. Thank you very much for sharing all the good tips about running and nutrition.
@runelitecoach5 ай бұрын
Will do!! I have a nutrition book coming with recipes and video cookalongs too! I may pre release some of it as a magazine periodical as well
@BruceWayne-us3kw2 ай бұрын
I’m 170 @ 6’1”. based on my time running a 10 miler dressed up as Batman I'm going to guess my half-marathon time will be about 1:50. I'm going to dress in something a little more comfortable for the half-marathon. That 10 miler was sweaty. My first half marathon time 1:49:12. I weighed about 165 lbs. the next year I finished in 2:00:36. I had also gained 10 lbs and didn't train nearly as much as did the previous year.
@aaronflores6552 ай бұрын
Can you make a follow up video discussing/displaying other physical feats at your lower BMI? I want to run faster, but I don’t want to lose the ability amount of push ups/pull ups. A lower body weight might assist to do more reps, but it might also cause too much muscle loss. I’m not sure which way it would go for myself, but it would be cool for you to share your max push ups, pull ups, and plank time.
@runelitecoach2 ай бұрын
Yes I’ll do strength videos too. I’m stronger than I’ve ever been. PRs in all of my lifts this year and my main goal was to be able to muscle up which I just achieved last month. I can do 20+ bodyweight pull ups and I do weighted pull ups now and wear a 65 pound belt. Definitely can improve strength on this diet. I’ll eventually do a before and after video and share my physique before and after lifting, same diet, even higher raw now
@trainwellracewellАй бұрын
This makes a lot of sense when you think of African runners and their lean, smaller frames. They grow up eating more plant based foods and rarely would eat meat, let alone heavy, rich, processed foods
@runelitecoachАй бұрын
Well said sir. Well said
@sandeepverygoodvedeo86939 күн бұрын
Thanks very much Sir
@runelitecoach9 күн бұрын
Most welcome 🤗
@vernonbell1628 Жыл бұрын
Love the video! Confirms for me the plain truth: I am a fat boy! my BMI is just under 25 (198 at 6'3"), and I could potentially lose up to 35 lbs and still be just over 20 BMI. My best marathon time is 3:44. At 51, my goal is to smash the 3:25 mark for BQ. After a recent hip injury, I'm slowly getting back in the saddle, training for a few half marathons before facing the big dragon again. Thank you so much for this! I needed it, and am motivated by it.
@runelitecoach Жыл бұрын
You’re welcome! And thanks for being open minded. If your BMI is at 25 and you’re not completely jacked with tons of muscle, then the chances are very good that yes you can lose a fair amount of body fat. The way to do it is with quality of diet, not caloric restriction, you’ll run anywhere from 1 1/2 to 3 seconds per mile faster just from each pound, every mile. You can do it! :-)
@StephenMcLoughlin262 Жыл бұрын
Loved this! Thank you so much. Change starts today. I’ve lost 5 stone so far running the past year (and completed London & Dublin marathons, with a 44min improvement in Dublin). But haven’t changed my diet - and with these calculations have more work and hopefully major gains to make. Very empowering! Thank you.
@runelitecoach Жыл бұрын
Go get it! DM me and let me know how its going
@StephenMcLoughlin262 Жыл бұрын
@@runelitecoach just bought your book for more research!! Thank you again.
@Vinegarissweet7 ай бұрын
This is the truth. I figured this out on my own. I enjoy running but I gained 30lbs and I can feel every single pound when I run. My knees constantly hurt. My run time has changed. Yes I've gotten older but it's definitely the weight.
@runelitecoach7 ай бұрын
Well said. You’re self aware. Thank you for the comment
@datguy94088 ай бұрын
Once I started weighing above 145 my injuries started popping up. I got back down to 149 from 170 and there’s a huge difference when I put pressure when I run or ride my bike going at a high pace for distance.
@runelitecoach8 ай бұрын
Huge difference! Nice job shedding some pounds.
@PraveenSrJ0120 күн бұрын
Watching the whole video now since the algorithm recommended it to me and really like and enjoy the content! I need to run 🏃 more often but I walk on average 14,000 steps per day.
@tobiasschneider8075 Жыл бұрын
l agree on most things you were saying in this video, however I find it also extremely important to mention that you need to be fueling the work you are doing. Otherwise injury and overtraining are guaranteed. For me personally this was/still is a major issue, but I can understand that this certainly is not the case for the majority of runners (an probably your main audience) out there. As a (ultra) trail runner I am probably training a much higher volume in terms of hours on feet than most normal road runners do, therefore this issue becomes more relevant for people like me, I guess. It is definitely very hard to on the one side get in enough calories to fuel your training and on the other side make sure you are not overdoing it. Especially with a plant based diet, as in my case, because the amount of fruit/veggies makes it a bit more difficult to actually listen to your bodys signs of satiety. Often I only realize I have been eaten too little calories, when it is already too late and I feel low on energy on my run. Do you maybe have any tips for me? Would highly appreciate some advice! Also, I just stumbled across your chanel and really enjoy all your videos you put out so far. Keep up the good work! :D Greetings from Austria
@runelitecoach Жыл бұрын
Hey in Austria! Welcome. I too am an ultra runner and have run over 200 miles on 100% plants. My PRs in the 50k and 50mile are on only raw juice. I’d say it’s much easier to listen to your satiety when eating plants, especially raw. Because when you’re full on watermelon you just stop, but salty fatty addictive foods…you don’t stop you just eat until you pop! Lol. I’ve never felt more in tune with my body than when eating raw. I hear you though of course you need to fuel up for the big runs. I’m an example that it’s not only doable but easy and helpful for your running. If I can do 205 miles with 40k of gain off only plants, then the proof is in the pudding. But don’t take my word for it- I suggest watching all of the videos from @thefruitarian. Michael Arnstein. This guy runs over 200 miles per week and has some incredibly times and wins under his belt, and he eats 100% raw fruits and veggies. That’s it. Thanks for the great, and respectful, comment you left on this topic. A lot of people have a knee jerk reaction and just yell “but protein!” Lol. Welcome to the channel and I look forward to more discussion on future videos
@henrys.804710 ай бұрын
One caveat to your takes on diet and nutrition: The best diet is the one you stick to. Crash diets, restrictive diets can be fine if that's okay with you to stick to. But don't make a decision for the next 10 weeks, make a decision for the next 10 years. There's nothing wrong with caloric restriction, as that is the meat and bones of any successful fat loss diet. Likely you are not going to overhaul your entire diet over night without a shitload of resistance. Last month I still ate ice cream, muffins, bread, sweets - and lost 16 lbs. Feel energetic and happy and almost never hungry. This is the same thing I did when I lost 65 lbs two years ago. I kept the weight off but took a break from caloric restriction Most of you don't have a problem with what you eat, but have a problem with your relationship with what you eat. Like binge eating, going way past full etc.
@zeevon99 ай бұрын
So glad I stumbled across this video! I liked and subscribed and am looking forward to watching more! You have great information/insights and present them in a great manner.
@dennisstepanek256710 сағат бұрын
Awesome video. I'm struggling to loose weight for more then a year. Thank you for the video and giving me a huge motivation to really change my eating habits. 👍
@CarbonSuit11 ай бұрын
Thank you for the video! Very glad the running community can have these no nonsense conversations about the relationship between weight and performance.
@runelitecoach11 ай бұрын
Thank you, yes, I knew that making this video might stir some stuff up, but heck I’m here to just share what’s going on
@tommoore32922 ай бұрын
Im 5'7 male 152 pounds in birthday suit . Id like to get to low 140s but iv heard you gotta watch out for stress fractures. Im not over weight but for sub 16min5k or 2.40 marathon i probably am
@kwd-20239 ай бұрын
One of the best vids I've seen for run improvement motivation.
@THEHEREAFTER1003 ай бұрын
This video is excellent. I’m 99% plant based. I eat quest non vegan protein bars because the protein to calorie ratio is better than the vegan options. I’ve gone from 169 to 152 in 4 months with a 19.5 bmi. This video confirms that all the work I’ve done will help improve my running.
@lancelotisupnext3623 Жыл бұрын
Great video. I've been working on cutting weight and plan to get to 160 lbs. before my next mile race. This would put my BMI at 23.0 instead of 24.5. Based on your calculation I should be able to hit sub 5 mins., which has been a big goal of mine this year. We shall see how it goes. It's just hard because I love food so much, especially when it's free lol
@runelitecoach Жыл бұрын
Thanks @xiuyan Liu :) we like having you as our audience
@ryanmiskin8925 Жыл бұрын
Did you get your 5min mile? At 23.0 bmi that would be impressive. I’m at 23.5 and can barely break 6min flat, 20:30 5k. I’m 6ft 2in tall and 180 lbs. I can definitely get to 170, I’ve been there before when not running.
@lancelotisupnext3623 Жыл бұрын
@@ryanmiskin8925 No. I ran a 5:12 at 168 lbs. I eat too much lol. Training for a marathon on Nov. 5th but I'll get back to the sub 5 min. mile goal in Feb.
@ryanmiskin8925 Жыл бұрын
@@lancelotisupnext3623 Man, 5:12 is still impressive if you're at 24ish BMI. How long have you been running? I'm coming up on my first anniversary in a couple of days, trying to break 20min in a 5k race here in 2 weeks. That was my main goal for 2023, break 20min, then work on 10k/HM in 2024.
@lancelotisupnext3623 Жыл бұрын
@@ryanmiskin8925 Thanks. I wanted to be a basketball player as a kid and running was good conditioning for bball, so I would say I've been running for about 17 years. Been focused more on running the past 2 years. Slowly accumulating good training tips from channels like this has helped. You got this! Have you applied the tri-phasic model to your training program?
@jacobmatthew5298 Жыл бұрын
You are the perfect person to watch after 2 years of watching others… thanks!
@runelitecoach Жыл бұрын
Wow, thanks!
@DancingFlnger8 ай бұрын
Finally!! you can start training now :D
@TheNewOriginals4507 ай бұрын
I need to lose about 15 kilos to get back down to optimum racing weight of 68 kg. I've read in numerous places that you gain around 27 seconds per kilo of bodyweight lost, over a 10k race distance. That's great motivation! Not watched the video yet but looking forward to it. Good channel this 👍.
@runelitecoach7 ай бұрын
Thank you, enjoy the video
@janeonthecoast492010 ай бұрын
Good grief Im carrying 5kgs of extra weight on every run ! Am BMI of 22- going to lose it and get down to 20. How simple and obvious that I never thought about it. Thanks!
@runelitecoach10 ай бұрын
It’ll help a lot! 22 BMI is better than many. The average runner I talk to is between 22-24. Lots 25 and a few at 20. But the result my runners get all get very big when they get below 21 through healthful eating of plants. Never through “dieting” and restriction. Don’t do that
@taniashingler451110 ай бұрын
I am so glad i found you. Finally that speaks truth. ❤
@runelitecoach10 ай бұрын
Thank you. Glad you found the channel. Welcome :)
@phillipsconan5 ай бұрын
Fantastic vid man. Genuinely really helpful!
@runelitecoach5 ай бұрын
Thank you. So glad you enjoyed Phillip
@macariocarido5954 Жыл бұрын
compound effect is one of my problem ,so that i can run faster and low injury,thanks for these video clip!very helpfull!
@runelitecoach Жыл бұрын
Happy to help!
@toby9999 Жыл бұрын
You were spot on with temperature. I hate hot weather. Around 8 C to 18 C is my sweet spot. That's our winter here in Melbourne.
@fluffycolt560811 ай бұрын
Brilliant. Im on it. This was the stimulus i needed. 3 months from now im taking 5 minutes off my 5k.
@runelitecoach11 ай бұрын
Fluffy! Yes! You totally can. I mean unless you’re starting at 16 mins. lol. Read the book 80/10/10
@fluffycolt560811 ай бұрын
@runelitecoach is that your book? Just discovered your channel, really like what you put out. I'm just an unfit 25bmi 27 minute 5k middle aged sedentary type person. Can drop a few bmi points and see what happens.
@grounded9623 Жыл бұрын
You are absolutely the best trainer. Thanks.
@runelitecoach Жыл бұрын
Happy to help! Thank you. You may enjoy the Run Elite book. www.amazon.com/dp/B0CFCZF65L
@Jaya_geevarghese3 ай бұрын
Thank you🙏
@runelitecoach3 ай бұрын
You’re welcome 😊
@rileygshep76063 ай бұрын
I am carrying about 6kg or about 14 pounds of excess weight, going to clean up my diet and eat less junk whilst getting in the same amount of calories to see if a lower weight will help me get faster in my running Currently what I have done is just add in more whole foods like more veg and more fruit on top of my normal diet
@joelouden65929 ай бұрын
As an on-again, off-again lifetime runner of 48 years I can tell you, unfortunately, what happens with a 63-pound weight gain: it's more than just carrying the extra weight. It's the TYPE of weight. 1. Fat is gelatinous and it's not the same as carrying ridged weight like a backpack full of camping gear. It's going down with gravity as the body is going up with each stride. Then it's going up when eaxh foot hits the ground. This compounds the weight like a dead-blow rubber mallet. 2. Having lots of abdominal fat pushes into the lower lungs and up against the diaphragm, preventing full lung expansion and deep breathing. 3. Having high bodyfat as a male lowers testosterone, which limits muscle recovery, energy, and power output. 4. A large belly changes the body's center of gravity in a way that makes it harder to run well. 5. Fat mass still requires bloodflow but it's more restrictive than muscle tissue, which has larger blood vessels. It makes the heart work harder. 6. High bodyfat creates lots of inflammatory response in the body which compounds and lengthens the recovery time from the high muscle inflammation of a hard run. 7. High fat mass makes the organs work harder which are already strained during a workout. 8. Fat gets marbled into muscle tissue like a prime steak. The higher intermuscular fat makes it harder for the muscles to contract efficiently.
@runelitecoach9 ай бұрын
Thanks for that share. Yes good point. Ideal BMI for health and longevity is anywhere 18.5-21.5 which is far less than virtually all interested world. And it’s caused not by eating too much volume but from eating foods high in calories, salt, and fat. Plant food is the solution.
@MP-sh4ht11 ай бұрын
That video was really helpful. I used to be a 3hrs Marathoner. Now 48, 90kg, still very fit and healthy, but way too heavy for long distance i struggle to work on the weight subject...also switched to more plant based and much less animal protein diet- it is going in the right direction now. I know that i can't out train my weight and want to perform 1 or 2 final marathon runs sub 3hrs😅 Lighter = faster, i know and it's still very hard to loose the weight😅
@jcox272811 ай бұрын
Excellent points. I've sort of always figured losing excess weight is going to be key for me to reaching my ultimate marathon pace goal (slightly less ambitious than your client, Brett). I just struggle with committing myself to that aspect. As you suggested, it's a whole lot easier logging the miles and then say I'm putting in the work. One big hurdle I have, is with conflicting goals. I've fell into the trap of justifying my indulgences, because I've burned the calories for the day.
@itsianwood Жыл бұрын
You have now motivated me to really try to lose some weight. I'm not fat but as you say, it's free extra speed!
@runelitecoach Жыл бұрын
Love this! Go get it. The key is to eat, healthier quality, food, not to calorically restrict.
@spooniegee Жыл бұрын
Preach brother! I have experienced the 2-3 seconds per mile boost in the marathon. The math works.
@runelitecoach Жыл бұрын
Awesome! Nice to hear that’s been your experience. Doing the math in that took a while. It’s cited in my book but cutting dead weight will yield about that but you get the additional benefits of better cooling, less injury, etc. so it gets better and compounds to an even better improvement over time Nice job brother
@darrenh5851 Жыл бұрын
Great video. Lots to think about!!!
@runelitecoach Жыл бұрын
Glad you liked it!
@darrenh5851 Жыл бұрын
@@runelitecoach although I am not sure I can actually weigh as little as it is suggesting. Any sort of breeze would leave me going backwards😜
@MrTantriq Жыл бұрын
I have such a hard time losing weight. I could definitely lose fat, but I also carry more muscle than normal. As it is, I’d need to lose 26 pounds just to have a normal BMI. I like having muscle, but I love running. It’s a lot to think about.
@runelitecoach Жыл бұрын
@MrTantriq you likely can lose some weight just by getting rid of some of the mucoid plaque in the small intestine. Keep your muscle, but you can lose things like fat around organs, stuff that's built up in the intestine, etc. You do that by eating supremely healthy. No processed foods whatsoever, which leaves you essentially with just raw fruits and vegetables. Move towards that as much as you feel comfortable, sustain it, then improve over time. Performance will improve for sure. Check out the channel The Fruitarian, Mike Arnstein is a very accomplished runner who eats only raw fruit and veg and he details a lot of his journey.
@TRUc972 Жыл бұрын
I’m really enjoying your videos, lots of Motivation for when I get back from injury
@runelitecoach Жыл бұрын
Thank you. So happy that you're getting value from the videos.
@leandrocaniglia582 Жыл бұрын
Very good video. I would add that plant-based + running might not be enough to lose as much weight as suggested here. By adding intermittent fasting my BMI reduced to 20 effortlessly , even though losing weight wasn't my goal.
@runelitecoach Жыл бұрын
Whole food plant based diets are the most impactful way to lose weight and keep it off. The BROAD study is the most successful weight loss study ever and used only whole plant foods as the intervention. Eaten ad libitum, no exercise prescription. Fasting can be good too. But the main reason why most people benefit from fasting is that they stop putting in nonsense foods to their body for a bit of time. You can get a great result from just eating clean foods. Some of the very same results as an IF for that reason. You can ALSO I.F. In a clean plant based diet. But I don’t recommend it for most because the main reason people fail on a clean diet is that they under eat. So at least until you’re adapted to it, eat as much as possible of whole plant foods, preferably raw. Then come to IF if you like. And yes stopping eating well before bed is an excellent strategy for health in so many ways. Very true. You can read about the BROAD study in one of the appendices of my book as well
@timelapse_with_Timi Жыл бұрын
Thanks
@runelitecoach Жыл бұрын
Welcome
@strangertings95776 ай бұрын
BMI says I’m overweight but I have abs and muscle 💪🏽 lol couldn’t see myself back at 140 pounds
@runelitecoach6 ай бұрын
No problem. So what you like 👍🏼 abs!
@robwilhoit6461 Жыл бұрын
Very informative!!!
@runelitecoach Жыл бұрын
Glad you liked it
@ankitaggarwal028 Жыл бұрын
Loved the video. Love your content & the way you present. Good luck ❤
@runelitecoach Жыл бұрын
Thank you so much!! We love having you as part of the audience. See you in the next video. And post requests you have in the comments for future videos.
@pauljknight752 ай бұрын
What about protein? It's hard to get enough protein from "living foods" that is, unless, you eat huge amounts.
@runelitecoach2 ай бұрын
It’s not hard at all. All plants have the protein you need. Yes you eat a lot of volume but the same calories. 2500 calories from plants is more volume that 2500 calories of meat and cheese. But that’s good news for those who like to eat. You get to eat more!
@pauljknight752 ай бұрын
@runelitecoach ok. I'm lean but could still lose a few pounds. Being an older runner I'm just concerned about losing too much muscle mass.
@runelitecoachАй бұрын
Olympic powerlifter. World strongest man, are vegan. Of course not all. But in the 2016 Olympics the only American to make the Olympic final in power lifting was…vegan
@PraveenSrJ0120 күн бұрын
I need to try and eat more protein based foods
@gradenostler-realestateage47625 ай бұрын
Such good info!! So true
@lidasheppard4968 Жыл бұрын
Great video ! Thank you
@runelitecoach Жыл бұрын
Welcome :)
@JM-xb5sh Жыл бұрын
So excited to try this out…. Now just have to figure out the dietary changes to make this happen… eating lots of fruits, veg, salad, nuts and oats already…. But still going wrong somewhere and want to lose those 10lbs and get that marathon PB👍
@runelitecoach Жыл бұрын
I hear you. There are so many nuances to diet, and weight loss. Much too much to type in a comment here. You may enjoy listening to Gillian Berry's channel, Michael Rose, and nutritionfacts.org. Great resources. I also have a nutriton and diet for runners course that we'll be doing in July. Come join us! You can email me at runelite@andrewsnowcoaching.com to request to be on the waiting list. Keep it up!
@JM-xb5sh Жыл бұрын
@@runelitecoach Thank you so much for your reply. I will check your recommendations out👍
@unclefester246711 ай бұрын
What about highschool athletes who are lean already and wanna gain muscle mass, so you would have to eat more. Can I still be a fast mile runner and gain muscle because I like looking great it motivates me thanks!
@runelitecoach11 ай бұрын
Sure you can
@earthquakemagoon250510 ай бұрын
The hardest part is losing visceral fat around my belly. Ugh! My BMI is: 24.1 at 5' 10" and 168lbs down from 221lbs.
@RunnerdJK10 ай бұрын
How much protein do runners need? Which protein sources do you recommend? Is pea protein powder a good source? Thanks!
@jopiorienteering7 ай бұрын
Do you have any tips for people who are fit not fat and are looking to optimize their weight for racing? Think "How to trim down the last 10lbs? Also how do you know when you are at your ideal weight?
@runelitecoach7 ай бұрын
You’re at your ideal weight when your diet is supremely healthy and you’re eating as much as you need to sustain yourself, then you will be at your ideal weight. With the presence of junkie foods, processed foods, high fat, high salt, stimulating foods you’re likely not at your ideal weight. If you wanna lose 10 pounds, then it’s a diary shift. It’s hard to be overweight, eating a raw diet. Every animal on the planet, except for humans eat a raw diet. The only exception are pets where we make the food for them. And you don’t find obese animals in nature. It doesn’t exist, unless somehow they found how to eat human food or cooked food the humans made.
@Uzimaki9t11 ай бұрын
Thanks I needed this how bad is it or contradictory would it be to take protein powder along with this diet?
@runelitecoach11 ай бұрын
No need. Protein is in food. White powders = yuck 🤢
@iseaglewings40316 ай бұрын
Im upper healthy range bmi. I ran a half marathon 2 years ago but just started again from scratch. Back up to a 30 min/2.75 mile run after 4 weeks. My friend is 30 lbs lighter first time runner and ran a 10k in an hour after just 6 weeks. I knew her weight must have helped. Now i just need to lose the 10-15 pounds ive wanted gone for the past 15 years.
@RaphaelIgrisianu8 ай бұрын
What do you think about ketone iq. Testing it right now
@runelitecoach8 ай бұрын
Hard no to keto. Here’s much of the easy to digest evidence. kzbin.info/aero/PL5TLzNi5fYd8H9nNYTHuxVBTCNP0hZDu3&si=Sk2CUrR85l31t22a
@RaphaelIgrisianu8 ай бұрын
@@runelitecoach not keto , ketone iq
@edwin54196 ай бұрын
When you're 6'4, BMI breaks down. My lean weight (strip off 100% of the fat on my body) and I'm only just scraping into "healthy" weight.
@runelitecoach6 ай бұрын
Ok. It’s still a proxy that we can use online. I mean go ahead and get an electrical impedance scan but most people don’t need that to know that they have extra body weight they could lose
@leocossham Жыл бұрын
Wow. I did not realise the increase was 2-3s per mile per pound. I'm about 142lbs but could probably be 10lbs lighter and still a healthy weight. Supposedly I could knock over a minute off my 5k time of 15:12 if this is true, or take my 3k from 8:35 to 7:50. That does seem pretty hard to believe, but it seems worth incorporating more plant based food still.
@runelitecoach Жыл бұрын
Booya! Of course. The benefits compound. It’s more than just cutting dead weight. If you do it healthfully you also have better recovery, performance, cooling, less injury. Compounded
@PraveenSrJ0120 күн бұрын
My BMI is 21.7 to 21.9 right now as a 41 year old man 👴
@Matt-cp9wh10 ай бұрын
Losing the excess fat is hugely helpful
@runelitecoach10 ай бұрын
So true
@TheDrokon9 ай бұрын
Good advice for competitive athletes but as a muscular guy, I have zero desire to get to BMI of 20. 15% BF is my goal.
@runelitecoach8 ай бұрын
Ok
@chethanrasireddy839410 ай бұрын
Height: 5.6ft Age: 22 Weight:81kgs Ideal weight:59 to 60kgs 1km PR time: 5.28mins How. Much faster i can run the same 1km if i lose 20kg of fat , other factors remain same????????????
@runelitecoach10 ай бұрын
About 2.5 seconds per mile per pound. But significantly more if that weight loss is due to increased health from a superior diet, rather than straight caloric restriction.
@ab42117 ай бұрын
Easily under 4.30
@cielostack26989 ай бұрын
I’m a lifter that also runs. What am I supposed to do? Stop lifting? So no more muscle gains? 🤦🏻♀️
@janhark21409 ай бұрын
I'm kind in the same position, but by preparing for a run I reduce muscle training. It is not just mass but also more energy needed, even if you have only 5% fat.
@runelitecoach9 ай бұрын
You’re a lifter who also runs so you should likely lift and run. It’s an opportunity cost.
@sskrazzz Жыл бұрын
Im 5'7'' and 139 pounds male with an 21.8 BMI and overall have thick muscled leg. I would like to know how to loose the meat of my leg and get it more thin. any tips?
@sskrazzz Жыл бұрын
and 16yo
@toby9999 Жыл бұрын
Wow, you have the opposite problem to mine. I've spent most of my life hating my skinny legs lol
@davido808611 ай бұрын
Eat whole food plant based. No meat or dairy. Run or do cardio everyday.
@kimogorek17705 ай бұрын
Definitely trying to lose weight! So does no one track their macros ? I’ve lost weight before by being mindful and not tracking - eating whole foods but then I got injured over and over and was told by a macros coach that it was due to not enough protein- so then I tracked for awhile- put some weight on and now trying to get it off again- very frustrating
@runelitecoach5 ай бұрын
No need to track macros unless you’re eating high calorie foods. Plants are not. You have to eat enough and be satiated. If you eat fruits and vegetables you’re not going to over eat calories. In fact the main challenge is eating enough and learning to increase your portion sizes dramatically
@bobbyk9939 Жыл бұрын
BMI calculator does not account for muscle mass. I’m 6 ft 198lbs but have a body fat % of 12.5% thru InBody body fat scale. Accurate machine that calculates your muscles, fat, and skeletal weight.
@runelitecoach Жыл бұрын
Sure, but BMI calculation is accessible to everybody within 60 seconds of Google search. A comprehensive body composition analysis would require finding the machine to do it, going to the hospital, driving there, paying for the service, and consequently most people will never do it. BMI is a good enough approximation to get an idea of your body composition.
@bobbyk9939 Жыл бұрын
@@runelitecoach I got my BMI done in Seoul, South Korea thru a Community Service Center Hospital in Yongsan District. It took about 20 minutes where they use an “InBody body scan machine” which measured my total body weight from bone density, muscle weight, water, and fat. They give a print out at the end where it tells you your body fat %, fat % and bone density.
@grahamjenvey6779 Жыл бұрын
I used to run a fair bit. I was pretty lean just under 11st. I ran 5 marathons all under 3 hours. I.m now 12 and half stone couldn't get under 4. Its a fact body weight really matters to running performance.
@justinlloyd-jones165811 ай бұрын
Another great video (y)
@runelitecoach11 ай бұрын
Glad you liked it! Thank you 😊
@pagoldenglove Жыл бұрын
Always love and enjoy your content, I have a question that may sound dumb, but what do you mean when you say living food?
@runelitecoach Жыл бұрын
Foods that are raw. Uncooked. And therefore retain their enzymes, and undenatured proteins, and cell walls intact. Like a fruit is alive because it literally grows and lives. But cooked potatoes are dead (you can’t plant them and have them grow) and meat is of course very dead. Living foods are literally living.
@Kayrunningandcoffeeaddict6 ай бұрын
I’m 56 and lost ~20 pounds over the past year. (My BMI was in the healthy range, but higher in the healthy range). Anyway, I recently took 1hr and 10 min off my last 50K!! (Same exact course and conditions as before, just a lighter body).
@runelitecoach6 ай бұрын
That’s amazing! Yes! 🙌 that’s the main driver of the outstandingly performance gains that my runners get. You’ve done well.
@kerry_runs11 ай бұрын
Nice points especially on heat dissipation. I need to lose weight apparently 😂
@runelitecoach11 ай бұрын
Haha. It helps
@TheLongRanger5 ай бұрын
"Just lose 42lbs and you'll be competitive" thanks boss.
@runelitecoach5 ай бұрын
It’s the truth. Better than misleading yall by saying “run harder” And it’s super easy to lose weight if you’re eating high-quality food. This is not about caloric restriction as mentioned in the video.
@agostinocoppola46195 ай бұрын
Hi Andrew, me again... You look amazingly slim and I look up to you and working towards getting leaner. I am currently 138, 5 feet 9. BMI 20. Between 9 and 10 bf%. Is that OK? Would I benefit from loosing a bit more BF? Can I ask what's your weight/height/bf%??? If it's not too personal? Thanks heaps!
@runelitecoach5 ай бұрын
Hey. Good to see you back in the comments. It’s ok, I’m 5feet 11inch, normally 137 currently 139 as I’m lifting a lot. Body fat has been measured twice. Last was 4.7% and that was before I was raw. So I suspect currently 4.5%. It’s worth another measure soon though. That was measured with bilateral electrical impedance. It’s not about trying to be slim. It’s about eating supremely healthy and your body will naturally get to its ideal weight for your activity level. You MUST eat enough. But if you eat 100% raw you will shed weight. I have a marathoner who started with me as a mid 2:30s guy and he STILL lost 40 pounds! He went 100% raw. If you go plant based you’ll make gains, and the further raw you go the better the outcome. It can be complicated though, that’s why my coaching with my runners goes super deep on diet. It’s too much to put on KZbin. But I do have a nutrition book being written right now. When I was training for Tahoe 200 and fully raw I got down to 134 during a juice cleanse. But when fully raw in between 135-139 depending on how much I’m lifting in the gym
@agostinocoppola46195 ай бұрын
@runelitecoach wow! Thank you so much for the detailed information. I lice details! I have been vegan for 10 years but never raw... the issue with me is that if I don't track and eat intuitively, I gain weight. But in ok with tracking, I don't mind. I eat extremely healthy, except for a little bit of salt and caffeine which I know you're not a fan of. I try to keep both low though, haha. I totally understand what you said about not being about being lean but about diet quality. But dor someone like me, let's say if I get rid of caffeine and salt, woukd it still be beneficial to loose more or shoukd I stick to this weight in your opinion? That's great news about the new book! I'm super excited and I'll buy as soon as it's out! Actually, I'm happy to pre-order if it helps. Also, if there are other ways to suoport you and your channel, please let me know. I find your content of extreme value and it's only fair to contribute to it. Moreover, you're a lovely human, funny, entertaining and inreally appreciate you taking the time to read and reply my numerous messages.. thanks heaps mate!
@agostinocoppola46195 ай бұрын
@@runelitecoach ❤️
@runelitecoach5 ай бұрын
Thank you for the support. If you’d like to leave a super like, that’s always welcome. If you want to be on a waiting list for the book, you can email me runelite@andrewsnowcoaching.com. I wouldn’t recommend using weight as the main metric that you’re tracking. Using quality of food as the main metric is really the only thing you need to do, and your weight will stabilize where it naturally should be. Minimizing salt will move the needle, and just eating a higher percentage of your foods as Whole Foods plant-based, and Raw will make a huge impact. There are things you can do from there accelerate, but it’s too much for. This is a great place to start. Send me an email, I’d love to hear from you there
@runelitecoach5 ай бұрын
If you have any oil in your diet, you can omit that, and that will move the needle quite quickly.
@blairleishman2368 Жыл бұрын
This is a touchy subject. So thanks for mentioning that you are not advocating for weight loss at all costs in the description. I understand that truly excessive weight can be a hinderance to running performance. But being underweight is also a hinderance. Energy availability. RED-S. Look up the story of professional endurance runner Elsey Davis. Gaining weight can make you faster.
@runelitecoach11 ай бұрын
Well, I don’t suggest being underweight. But virtually everybody is carrying more weight around than they need.
@MegaDreamOo8 ай бұрын
Great information, by making juices does fruits and vegetables will be still alive?
@runelitecoach8 ай бұрын
Yes, absolutely
@sarahpeper4937 Жыл бұрын
Super helpful!
@runelitecoach Жыл бұрын
Thanks Sarah
@stephenbanavage3293 Жыл бұрын
Great video! Just got the shock of my life when I calculated my current BMI. 4 months ago I ran a 3'09 marathon with a BMI of 24.7 geeez. Next marathon is in just under 16 weeks. I need to drop 17kg to get my BMI down to 20 that's crazy. I never been that weight since my early teens. My best BMI in the last 3 years was 23.1 and I looked too slim with 10.7% body fat. At 20 BMI I would probably look like a skeleton. I concur I have most of fat stored in my abs. Not sure what is best to be honest.
@runelitecoach Жыл бұрын
Stephen! Such a good question. You DON'T need to get down to a 20 BMI. That's just a gold standard. But if you go from a 24.7 to a 22, you'll have improved performance for sure. The best part is that with a plant-based diet it falls off so easily. No calorie restriction required. In fact if you eat mostly raw, you'll have a tough time learning to eat enough calories. all the fiber will help move old stuff in your colon out, and you can lose a fair amount of weight just by purging old fecal matter in your intestine. So don't hold yourself to a standard that you feel is too difficult. There's no need to. Just make a small shift, and enjoy that. You can always do more later if you like :) Some of the best ways to improve BMI are to have a morning green juice (32-64 ounces. A big one), have smoothies that are all fruit (no dairy, or nut butters or protein powders), and eat high carbohydrate starch based dinners (potatoes, rice, lentils, corn, etc). Be careful of oil that sneaks in to most everything. That's ALL fat, and will make it difficult. You don't have to do ALL of these. Just pick one to start off with. I recommend a big homemade green juice (32 ounces or more) each morning. It's a great way to start the day! Let me know how you're doing! I'm here to help :)
@stephenbanavage3293 Жыл бұрын
@@runelitecoach what an awesome answer, thank you so much. I will surely keep you updated with my progress. 10kg is more manageable and realistic to hit 22 BMI. That's almost 20 minutes off my marathon time :)
@runelitecoach Жыл бұрын
So easy right?! It’s not just about training harder. You can take off huge amounts of time just by improving body composition. Good luck. Let me know if you help or coaching with getting there. Runelite@andrewsnowcoaching.com
@hideissus3 ай бұрын
5’9” 115lbs here, at 17 bmi am I too light? Would I benefit from a bit of strength training and gaining 5-10 pounds?
@Matt-cp9wh3 ай бұрын
It’s difficult to say whether you’re too light, but strength work is beneficial to runners
@mnlw13634 ай бұрын
Wish I could lose weight. However BMI of 18 is malnourished. I think I would be pretty happy with BMI 21. So hard to get it done tho! Will check out broad study
@runelitecoach4 ай бұрын
19.5-21.5 is ideal. If you’d be happy at 21 that’s a great place to shoot for! It’s pretty easy if you eat Whole Foods that are plants. You’ll easily get there in time. Reach out to me on email or IG if you need help.
@mnlw13633 ай бұрын
@@runelitecoach exactly what I tried based on your rec. 2 lbs down and 20 to go. If it decreases injury and makes me faster, it will be well worth it
@MARYTYSON3335 ай бұрын
Amen at last a common sense running video
@runelitecoach5 ай бұрын
Indeed. Thanks for the support
@simontaylor2525 Жыл бұрын
Today I learned that if I get to below 20 BMI I would break the marathon world record by 6 minutes.
@runelitecoach Жыл бұрын
IF you believed that, you'd probably run much faster. I mean...go for the 20 BMI and see what happens. World record? I don't know, but MUCH faster and healthier? probably a resounding yes.
@DancingFlnger8 ай бұрын
4:27 I never seen such a coincident in my life like Eliud Kipchoge did 5 years apart.
@nicholashernandez60606 ай бұрын
Hi Andrew. Enjoying your book and KZbin content. Is there any concern over too much carbohydrate/sugar in the diet with the rice, potatoes and fruit in such high amounts? I feel like conventional wisdom is to limit some of these starchy/sweet foods
@runelitecoach6 ай бұрын
No. There’s only one ingredient in an apple, which is…apple. No sugar. It’s one thing. Our bodies run off of glucose. Your brain uses glucose exclusively for fuel. Glucose is what you use when running. Fruit and vegetables and starchy plants have the perfect balance of carbohydrate, fat, and protein. Sugar is only an issue when taking refined. Or if someone is insulin resistant from consuming too much fat throughout their life.
@jumpropestairs6129Ай бұрын
I alwas run wih liggt dumbell to drive h.he point home
@runelitecoachАй бұрын
Ok
@Burps___ Жыл бұрын
Awesome video, Andrew. Google says Eliud Kipchoge is 5’ 6” and 115 pounds! 😳 I just invested in a BlendTec blender, I’m going to try very hard to drink my plant-based living foods.
@runelitecoach Жыл бұрын
YES!! Smoothies are a great entry point in to raw foods. Eat them too. But blending and juicing is good too for sure. Enjoy :)
@gordonkeane2 ай бұрын
I ran my first marathon in 4'33'30 last month but im sitting at 212lb and i need to get down to about 178lb. Im struggling to lose weight while keeping up high mileage because im trying to fuel my runs. Any tips?
@runelitecoach2 ай бұрын
Yes. Eat plants in their whole form. Free of salt oil and sugar. A whole food plant based diet WFPB. you can eat all you want. I just ran a three day 60 mile race fueling 100% on whole plants.
@grantlee268 Жыл бұрын
as i get leaner the faster i get. it's simple & a lot of people get unnecessarily hurt regarding this subject.
@runelitecoach Жыл бұрын
That’s because they caloric restrict instead of just eating supremely healthy. If you eat enough calories from a healthy diet you can maintain a healthy weight. And you’ll be less likely to be hurt.
@grantlee26811 ай бұрын
lol i meant people's feelings get hurt
@grantlee26811 ай бұрын
i agree with what you are saying
@cflow39148 ай бұрын
180cm and 77kg down to 64.8 to achieve BMI of 20 and still not underweight. That is a lot if fat :)))
@runelitecoach8 ай бұрын
Oh yeah! Nice job!
@MKay-u7z8 ай бұрын
I think they call your approach the "Alberto Salazar School of running." Didn't work so well for Mary Cain.
@runelitecoach8 ай бұрын
Who did caloric restriction bro. Not what I said in this video. In fact the opposite of what I said
@stevehavas3970 Жыл бұрын
Understand the concept. However BMI is a poor calc method bc it doesn’t take into consideration body proportion Eg limb length vs body length. Care required here.
@runelitecoach Жыл бұрын
Sure. But instead of telling people to go out and get complex measurements done that take time, may not be able to to find, and take money, a BMI is a great place to start and gives you a good snapshot.