***Gold*** "Something I like to remind people of, is that, our biology is way more powerful than our willpower!" 🤔🤗
@nomsky47193 жыл бұрын
so you are saying, willpower is not biologic, and can be trained. that means, that your body can be trained, with willpower. otherwise, just order a pizza and get back on the couch, diabetes is not your fault?
@johnpaulfrachiseur77003 жыл бұрын
I just want to say that I really appreciate how positive your message always is. As a father with a little girl it’s dope seeing another dad find the time to get shit done all with a smile on his face. You’ve helped me more than you know bud, thank you for everything you do.
@marcusfilly3 жыл бұрын
Thanks for sharing John!!
@shantanusapru3 жыл бұрын
One of the best videos I've seen on this subject! Scientific, logical, practical -- and all explained in a simple, yet not overly-simplistic (so as to be wrong), manner! Kudos! And, bravo, sir!
@PeopleHealthTru2 жыл бұрын
Excess water dilutes nutrients. Meat satisfies hunger but excess water doesn't satisfy.
@lourdesoliva3951 Жыл бұрын
I like your advice but the music is very annoying you should change it doesn’t match with your profile like other CrossFit professionals I hope you 👀 into Thank you.
@GalinLyubchev3 жыл бұрын
Awesome content! Please do more nutrition vlogs!
@marcusfilly3 жыл бұрын
You bet I’ll keep them coming
@brunosequeira86483 жыл бұрын
Here after Gregs video. Great content. You just got a new subscriber 😁
@ChanceBerryman3 жыл бұрын
1. Too much cardio, not enough weights 2. HIIT all the time 3. Too big caloric deficit 4. Processed foods 5. Guesstimating caloric needs
@chilipalmer24282 жыл бұрын
Usually I like these summaries, but in this case the background or "why" behind the points is critical. Example: The 5 food theory.
@jonnywareagle51893 жыл бұрын
Another excellent video. Marcus is consistently putting out some of the most knowledgeable, accurate, and well presented fitness content out there.
@caps313923 жыл бұрын
biology is more powerful then will power----best sentence that is true
@deeps103 жыл бұрын
Iv been on KZbin since it started, this is the most well explained video on this subject, I have seen so far. Good job! I subscribed
@AlexCrockford3 жыл бұрын
Appreciate the dramatic pop tart commitment for this video 😆😆😆
@kuey_v3 жыл бұрын
The best advice I have seen anywhere and I ain't even finished watching the vid.
@Beats-By-Anthony3 жыл бұрын
Marcus, I have a question... Creating a ''deficit'' with ONLY cardio/weight lifting/energy expenditure while ''eating'' at maintenance level... Is that even sustainable or achieveable at all?
@marcusfilly3 жыл бұрын
If you increase your energy output and keep your current calories you will technically fall into a deficit and that can work too. I find a combination of increased output and some deficit to be most effective.
@davidvesely59633 жыл бұрын
Thats actually what you should do if you are planning long term weight loss. You stay at maintenance (or what youre currently eating) and add activity, after u plateau with weight loss due to adaptation u can slowly cut some calories (like 2-3 hundreds) and continue with that. Also try not to add too much activity so you still have some room to add up later on if u wanna get "shredded" and not just lean. Cheers!
@takkinwong57773 жыл бұрын
long fasting (>24hour) is a total different story compare to a big calorie deficit
@jean-micheldrolet11283 жыл бұрын
Never heard of you before and this came into my "recommended". Very good content.
@marcusfilly3 жыл бұрын
Thanks so much. I’m glad it made a good first impression.
@kbflorida8882 жыл бұрын
Same happened to me. I never heard of Marcus until today, now I’m on the 2nd video. (Marcus, you look awesome and I’m in awe of that backyard!)
@mtstans Жыл бұрын
When should you trust and record a measurement from the scales when determining your maintenance? I'm dieting right now and some times when I weigh my self I can be +1-5 lbs over where I think I am and then a few days later I'm - 1-5 lbs under. Thanks and keep up the great work.
@nikitarogozhin5226 Жыл бұрын
Nice clean video, no advertisement and clear strategy.
@aninditachatterjee99753 жыл бұрын
I think I can listen to you the whole day , so calm and composed , a powerhouse of knowledge 🙌
@AlexandAvivaAsh3 жыл бұрын
Marcus always dropping the 🔥
@marcusfilly3 жыл бұрын
Appreciate the support
@jhonfernandezbeltran30563 жыл бұрын
Thank you for taking the time to explain this kind of topics, mostly of the times they can be tricky and confuse to understand. Keep it up 👍🏻
@marcusfilly3 жыл бұрын
I’m so glad it helps
@chilipalmer24282 жыл бұрын
Not sure what camera you used to film but that was the clearest screen I've ever seen on my monitor. And it isn't my monitor! Oh, thanks for the advice!
@impolitikful2 жыл бұрын
What should a skinny fat person do?
@marcusfilly2 жыл бұрын
build muscle first
@omanduhuislife3367 Жыл бұрын
You are lit🔥 found you on Zach Lander's just now and now a new sub👊. Need your mag though so on to your site after this vid💪🙏👍
@LizetteMarie192 жыл бұрын
I’m 5 ft 3 inches tall and 105 lbs. Am I too skinny? People are always skinny shaming me.
@patricktrossbach6682 жыл бұрын
Dude your channel is a wealth of quality information.
@bettyboop91193 жыл бұрын
Great video, I’m in a new journey snd I’ll be following your tips, I appreciate it!
@leonardoiglesias23942 жыл бұрын
So. No lasagne, no carbonara, no lamb, no russian salad, no french fries. Ok.
@drivingbro3 жыл бұрын
Whats your opinion on high carb (80%) low fat diet to lose weight? As it gives more energy to workout, body hardly storre it as fat even in calorie surplus, also you get destressed and better sleep ans higher metabolism
@bigaz722 жыл бұрын
I totally stumbled across you a few days ago. Normally elite athletes like you are above and beyond my reach. You stuff is spot on even for an older (almost 60) athlete. I'm far from elite but your stuff applies to me too. I do have one question though...you kinda destroyed that Pop Tart. Did you enjoy that a little too much
@marcusfilly2 жыл бұрын
haha. i spit that pop tart right out! i'm glad it feels reachable.
@chilipalmer24282 жыл бұрын
I feel same. I am 62 and this definitely applies to me. I am at my perfect weight and BMI. Got there by keto. But now I plan to get back to some dumbbells pushups, etc.
@myomilky2 жыл бұрын
This video is great. For anyone who wants a real laugh, don't miss 9:56 and on - omg.
@richardhalford682 жыл бұрын
Trying to watch this while working out. Abandoned. Never known a video interrupted by so many ads. Ridiculous.
@marcusfilly2 жыл бұрын
gosh I'm sorry about that.
@MartaVanegas2 жыл бұрын
Henry Cavill? Why didn't you say so
@shempone3 жыл бұрын
In other words should he become divorced he would smash his PR
@corinam31585 ай бұрын
What sweets do you recommend other than fruits? I have a very sweet tooth😉
@lightbeingpontifex2 жыл бұрын
frankenfoods,,, you mean farm raised fish,,?
@richardguthrie3422 Жыл бұрын
Are you wearing lipstick?
@jl.c.86733 жыл бұрын
Always so acertive. Marcus. I would like to join your program. I follow you on instagram but don't know what would fit me best. I'm pushing 43, accomplished Ironman athlete for about 15 years. Pretty sure I was always on a caloric deficit (like most endurance athletes.) I discontinued above due to chronic injury in one of my knees. I have always lifted weights but I need help with nutrition and overall program. Thanks legend.
@erikayala1633 жыл бұрын
Love your videos and how well you explain everything to the point that is very easy to understand and to follow, you have put so much effort into your programs and your research that you speak with facts, I appreciate your work and dedication
@jayl23312 жыл бұрын
Mmmmmm Pop Tarts
@marcusfilly2 жыл бұрын
oh yes
@MatthewSmith-uf6tr3 жыл бұрын
Fucking adds man... holy shit.
@doraatyoutubeshorts84153 жыл бұрын
This is exact information we all need to successfully done our weight loss/cut great work mate! looking forward to your more health and fitness videos!👏🎊
@robinkat2 жыл бұрын
You got a new subscriber today! I have only watched a couple videos and I love them. I also appreciate that sp far I've only heard you drop the F-bomb once... seriously that's a big deal to me. Thanks for keeping your language relatively clean!
@Rinsii-y6k3 жыл бұрын
Great video, Seen Coach Greg do a review of one of your videos and thought id check out your other content. ez sub.
@tgray03792 жыл бұрын
Awesome content! Thanks for your concise, no BS, easy to understand approach to fitness and nutrition.
@marcusfilly2 жыл бұрын
I appreciate that!
@dinkaa20002 жыл бұрын
All I heard was “pickup the phone and call Uber Eats,” GOT IT!
@marcusfilly2 жыл бұрын
haha you nailed it!
@bw59113 жыл бұрын
Just saw you on a video Greg did and came and subscribed. You are excellent!!!
@Julian-pk2vr3 жыл бұрын
Agree with all points, except a few.... The theory of thermodynamics came from physics, by the "professors" who back then dabbled in nutrition....yet the human body is not a closed system, like a machine....but an open SYSTEM....I consume over 4k calories per day....according to my physique and activities, I should be eating 2.5K calories per day....I have been doing this for 5 years....Should be SUPER overweight....but this is not the case, but have a body lean mass of 10% body fat, it not less.....I actually do the Keto diet and not mix the energy systems with fat and carbs....the reason I am able to get away with this.... What professionals normally do is give advice to people on what works for them....they fail to understand that people are different....Just like there are differences in hair, eyes, noses, body shapes, blood, etc....there are differences in bio-physiology, which people react different to stress (work -or rather as we humans call it "exercise") and nutrition..... Actually according to anthropological records, our ancestors experienced NO FOOD and abundance of food when there was food....or the so called feast and famine cycles....they ate when there was food and then they did not eat ANYTHING for days, --NOT that they ate very little in a caloric deficit state which is different to a fasting state....the former being detrimental to health as you pointed out previously, and the latter being super empowering to the body system....
@Exodus26.13Pi3 жыл бұрын
2:30 title content
@marcusfilly3 жыл бұрын
Exactly
@MelanieSakowski2 жыл бұрын
“Our biology is way more powerful than your willpower.” Excellent point. Very good example is that if the Hunza tribe; a hunter-gatherer tribe studied by Herman Pontzer published within the past year.
@riddleofsteelgamer66323 жыл бұрын
After watching this video I am going to the gym RIGHT NOW! Time to get some blood into those lazy muscles. Also what I learned over the 3 years im dropping weight is don't mess up your daily routine. Just keep going at the nice steady ride the wave pace. I once listened to guys saying you need some off days and "shock" your system binging with all kinds of food, worst advice ever. Just eat food you like and is healthy and low in cal preferably. Also stay far far far away from trigger foods that will active BINGE mode (junk food, highly processed foods) this is the gateway to an endless loop of losing and gaining weight. Doesn't mean you can't enjoy during birthdays or holidays but just don't go out of control keep it moderate or just ride your bike for 100km after :D.
@marcusfilly3 жыл бұрын
I'm so glad this inspired you
@chilipalmer24282 жыл бұрын
Great points. I find some comments are as helpful as the video. Thanks!
@georgeyoung18102 жыл бұрын
Sorry dude, I disagree with cals in cals out energy equation. I read Metabolical by Dr. Robert Lustig and Why do we get fat by Gary Taubes. There’s so much confusion so these guys could be wrong too 😃 thanks for the content
@MRBarton3693 жыл бұрын
Great stuff Marcus…if only listening and application were as simple as watching, liking, subbing. I’d throw in.. don’t be afraid to ask for help from a professional. It’s your body.. your life.. it’s worth the time and money
@marcusfilly3 жыл бұрын
That is such a great additional tip
@javenpalmer3 жыл бұрын
Hey Marcus - would u be willing to share what camera/lenses you use?
@aliciamonger29202 жыл бұрын
Thanks for making me want a pop tart...jk!! I appreciate all this information. I'm really really learning something with your videos. Thank you!
@alca_pwn_22322 жыл бұрын
You’re tripping balls if I’m drinking 70 nalgeens a day my man but hydration is very important lmao and you’re a fitness genius imo. For reference I calculated 50% bw to fl oz then to ml.
@KrazyVideoChick Жыл бұрын
I'm already guilty at #1 😒
@panteraclassic5563 Жыл бұрын
Great video! Thanks for the information Marcus
@marcusfilly Жыл бұрын
Any time!
@zacharyhughes96842 жыл бұрын
Feel like stuck with doing too much high intensity. I’ve fluctuated in weight my whole life up until I was 26. (35 now) I went from being 307 at my heaviest all the way down to 192. I’ve done traditional lifting and CrossFit. CrossFit is where I got absolutely shredded. I maintained it for two years. Very lean and vascular up until I was about 33. I took time off and started doing more bjj and then went back to CrossFit. Ever since then, I have completely lost my lean vascular look and now I’m much thicker and having so much trouble getting back to lean. I’m back to CrossFit and I do crazy high intensity workouts but not much with slower, isolated lifts. I use to normally hover around 215 very very vascular. Now I’m hovering around 232 and much less defined. Any pointers would be great. I’m definitely going to take some pointers from this video as well.
@bobdec66652 жыл бұрын
I love your videos. Too many commercials though.
@marcusfilly2 жыл бұрын
Thank you for letting me know.
@mofo76892 жыл бұрын
I am a retired military Master Fitness Trainer. Designing programs over years of service, Marcus touched on critical elements. Nothing is ever completed by a couple heavy lifts.
@williammclean65943 жыл бұрын
So I'm skinny fat so like I only weigh like 137 but I still have like that fat around my stomach area. It's the only way to get rid of skinny fat like gaining weight and working out?
@coachrizz3 жыл бұрын
There's so much knowledge and hardwork you deserve million views
@marcusfilly3 жыл бұрын
Thanks my friend! I hope to earn those millions of views for a long time
@priscillabahaw56733 жыл бұрын
Hi I train 4 days a week in the gymn upper for 2 days and lower for 2 days for about 1.5 hours each session. ( this includes warmup and rest between sets). Additionally,I do 8000-10000 steps daily. This is accomplished by doing a 3 mile walk in about an hour plus the additional steps from day to day living like cooking , walking to the toilet etc. however most of the day besides what I describe above, I am sitting. Would I be sedentary or lightly active? Which would you recommend?
@marcusfilly3 жыл бұрын
You can likely start closer to moderate activity. However. You always should use the results as a Golden guide
@priscillabahaw56733 жыл бұрын
@@marcusfilly thanks Man , yes that is true .
@chilipalmer24282 жыл бұрын
I've had a lot of success with keto and yoga. But this video is one of the best I've ever seen. Keto (lots of fat & protein) isn't as sustainable as his 5 foods theory is. Marcus, thank you; subscribed.
@andoli8113 жыл бұрын
Hello. Thanks for kettlebell recommendations. I love those eleiko. I wonder where do you get the stackable black box for foot elevated exercise?
@marcusfilly3 жыл бұрын
Those stackable boxes are from Bc strength
@andoli8113 жыл бұрын
@@marcusfilly Thanks. Currently using your kettlebell ebook. it would be nice if you can create bookmark for each chapter in pdf
@Kevinschart3 жыл бұрын
thanks for giving real baseline advice around food, and for not patronizing the folks looking for an excuse to eat junk food. EAT REAL FOOD! this is where every human should start. if you choose to deviate, do so at your own peril
@creativesource35142 жыл бұрын
How about - Maintaining a high protein intake despite being in a caloric deficit. This allows one to maintain to muscle mass (with weight training) while reducing fat.
@gregmorrison73202 жыл бұрын
Lost me at lactic acid....
@aapnichoudhar2 жыл бұрын
🙌🙌🙌🙌🙌
@marcusfilly2 жыл бұрын
🙌
@alelectric27673 жыл бұрын
It’s not so much getting the scale to move its to cut the last 10lbs of fat. I ate 1400cal a day and working out 5 days a week and no loss. Now with the gums closed I workout 3 days a week and eating 2200 cal a day. Scale never moved. 🤷♂️ I give up.
@pdobaniАй бұрын
Great video❤❤
@stonemeanrock Жыл бұрын
Bro today is your day ☺️
@roggio.wildlife3 жыл бұрын
Thank you!!! Awesome tips and really well made video 👏👏👏
@marcusfilly3 жыл бұрын
Glad they are helpful
@jaccoschaper85923 жыл бұрын
How do you lose your love handles and man boobs? Greetings from Netherlands
@marcusfilly3 жыл бұрын
Start weight training and get yourself into a calorie deficit
@jaccoschaper85923 жыл бұрын
@@marcusfilly i'm a footbalgoalkeeper with an extreme hollow lower back and shortened muscles. For example i cant sit in an angle of 90 degrees on the ground. With my back in 90 degrees with my bottom. So the explanation of the abs workout without hollow lower back is not possible for me. My lower back is never on the groun when i lay flat on my back.. any advice? And do you know how to learn pull ups because i can't hang in a pull up bar for 30 seconds.. bad shoulder strength i guess, tips?
@MaySpencer2 жыл бұрын
Hi, just found your channel. Great information. Only one thing. I find music between the points very distracting and loud and maybe the transition is a bit too long. Maybe it's just a preference. Not hating on you or anything. Didn't mean to offend in any way. Just wanted you to know in case it isn't just me who finds the music a bit too much.
@marcusfilly2 жыл бұрын
thanks for the feedback. this video is older and we have updated our editing style in order to cut those out
@erikababb73856 ай бұрын
Great video
@zerostarinc3 жыл бұрын
Call Uber eats?
@millier.2062 жыл бұрын
Wow 😅 I’ve really struggled to lose fat and I’m guilty of all of these things.
@nicholasfonti81392 жыл бұрын
What are those shoes you are wearing in minute 3 while doing db curls? I want a pair!
@marcusfilly2 жыл бұрын
they are Vivo Barefoot. use code MARCUS10 for a discount
@nicholasfonti81392 жыл бұрын
@@marcusfilly but what model of vivo?
@kira44553 жыл бұрын
Good advice and to the point. I must say that's a lot of plastic containers you're pulling out of the box as whole foods.. ;)
@mariak85443 жыл бұрын
Drinking half of my body weight in lbs a day??!! I need to drink a lot more water than I am doing at the moment 🤭🙈🤦🏾♀️Thank you for the advice.
@gowthamsiva15333 жыл бұрын
That's too much of water 130 lbs person then needs to drink 29 litre 😯😯😯
@mariak85443 жыл бұрын
@@gowthamsiva1533 he says it at the end right to drink half of your weight in pounds a day? I'm just trying to drink 3.5 litres a day. It does help to make me feel full and it's great for my skin.
@gowthamsiva15333 жыл бұрын
@@mariak8544 yeah, that's ok. Half a weight? it's unbelievable to be honest
@mariak85443 жыл бұрын
@@gowthamsiva1533 I found a calculator on Google that helps you work out how much water you need to drink for your body weight. Mine was only about 2 and half litres. In general scientists recommend 2 litres a day for women and 2.5 litres for men. That also includes the water in food. If you drink too much water and then your liver can't cope this can become dangerous. I'm going to aim for 2 litres a day and if I feel thirsty I'll drink more.
@priyabadial91133 жыл бұрын
Marcus i really appreciated your video in regards to injury. One thing I would love to get your perspective on is being able to navigate pushing yourself vs pushing yourself resulting in an injury. I find that this is a fine line and am having a hard time understanding this because the fear of injury also becomes a barrier. Would love to hear your thoughts
@marcusfilly3 жыл бұрын
Hey Priya. What is your goal? Unless you are getting paid or are chasing a championship, then I don’t believe taking on unnecessary training risk for fat loss makes sense.
@lourdesoliva3951 Жыл бұрын
Great😅
@Natashaz482 жыл бұрын
Awesome content Marcus. just found your channel yesterday and am binging. So good. thank you!
@marcusfilly2 жыл бұрын
Awesome! Thank you and welcome!
@giannispap163 жыл бұрын
marcus that stationary bike with moving handles in the video what is it??its for crossfit-high intensity training?i have seen it in various crossfit videos-games
@vanillaghetto2 жыл бұрын
Great video! But I'd suggest getting rid of the annoying noise when you show the white screen. And I'd also cut the white screen pause time in half. Thanks!
@marcusfilly2 жыл бұрын
thanks for the feedback. this is an older video and we've changed our editing style greatly since then
@emilnilsson74922 жыл бұрын
By far the most informative and well thought through fitness videos on yt. Thanks so much 💪🏽
@milesbaldwin70353 жыл бұрын
I think Henry Cavill is probably still in a decent Superman shape all year round, great to see his superman prep training in this vid! 💪🏼
@armandothebigchile33263 жыл бұрын
Dam you frankenfood! Holding me back.. 😂 great video
@BobbyWParkerJr3 жыл бұрын
Way too many video pauses. Just give the info. I’ll pass.
@marcusfilly3 жыл бұрын
Thanks Bobby. Be sure to check out recent videos as we started to make these changes based on this feedback
@nikks122 жыл бұрын
Mistake #1 is the one I see on a daily basis for years now in clients. Too many miles and not enough resistance. Great video
@marcusfilly2 жыл бұрын
Boom!
@noahahmed82473 жыл бұрын
Hey man I was keto a while stopped keto cuz it wasn’t sustainable I’m in between 20-23 percent bodyfat my goal is 12-14 can you help me out plz I could use it
@marcusfilly3 жыл бұрын
How about using some of these tips along with those on my channel landing page video
@redbertiethechampion18633 жыл бұрын
Wow! This is gold! So glad i found your channel, sir!
@FredericHaentjens3 жыл бұрын
Amazing video. Thanks man!
@RagdollRocket3 жыл бұрын
comin' from gregs channel. great tip.
@ThatcanadianguyHey3 жыл бұрын
Get a scale to weigh your food and use measuring cups. Most people look at food and say it looks like 4 grams or scoop ingredients by guessing.. few extra grams here and a few ounces adds up at the end of the day.
@marcusfilly3 жыл бұрын
That is key!
@Fasyle3 жыл бұрын
Biology > Willpower. SO GOOD
@LaveeRun3163 жыл бұрын
Good information!
@marcusfilly3 жыл бұрын
Glad it was helpful!
@deanperrone3 жыл бұрын
Marcus, what kind of dressing are you using on the salad in the video? in the video you pour a dressing