Why 90% of People In The Gym Won't See Results (Reality Check)

[@MarioTomicOfficial]

If you've been stuck on your journey without seeing results, this video is a reality check that will get you back on track. -Mario PS. I recently did a whole series on building muscle. If you missed it, check out kzbin.info/aero/PLE6K8qPSmBr2mlCSLhiJRpwb3maE0DF6a

[@randommf3549]

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[@studioorigami7463]

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[@GlasiaVD23]

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[@demetriusmccray1574]

I started seeing results when I started setting clear goals with myself. Instead of “get six pack” or “get fit” I started to focus on strength goals, Durations for certain exercises, etc. that’s when I started seeing real progress.

[@gtd1783]

Results came in at lightspeed when I stopped trying new crap and stayed consistent for a little less than 2 months now

[@realjoedee]

Yup. Training for a specific goal is vastly superior to just "exercising". This is why I like strength programs like 5x5 and Starting Strength. Clearly defined metrics you can track are so helpful.

[@wardenod7164]

Personal experience, setting goals has never worked for me in the gym. It works in other areas of life, but in the gym it's as simple as picking a program and sticking to it day to day, adhering to the basics of sleep and nutrition. The program I pick may aim towards a goal, but the goal isn't what helps me find progress.

[@Gabriel-hm7vv]

this is what i am trying to do, its nice to see it has worked on other people, thanks and wish me luck

[@SomeAHole]

The most important thing in my opinion is to find something you enjoy doing. I like weight training and calisthenics and there's no feeling I like quite as much as feeling tired after a good workout with good form. Over time, assuming a good diet and having proper rest, you're gonna get stronger and the only way for you to keep enjoying yourself is to keep going harder.

[@lt8008]

I worked out for 6 months after not working out for 20 years. (I’m 41 years old) in April I set a goal for my wedding which was to be 220 by the wedding. I lost 50 pounds. 270 to 220. I not only hit my goal but also built the most muscle I’ve ever had. Went on my honeymoon for 2 weeks and ate garbage everyday and drank soda. Gained 18 pounds back in those 2 weeks and I’ve spent the past month just trying to get back to where I was the day of my wedding. Needless to say the next time I’m on vacation I’m going to stick with my diet/healthy eating habits and not make that mistake again.

[@kobainage]

I just did the same thing. Went from 90kg to 82kg for my wedding. However, i stuck to it and didn’t binge afterwards. Discipline is the key my dude. I weight 78.1kg today and its been around 5 weeks since the wedding. I was overweight for years. Keep at it mate, you’ll find it again :)

[@tonyh3813]

Congratulations on being married brotha !

[@kobainage]

Update: 73.3kg today :)

[@kobainage]

@@tonyh3813 thanks mate. Appreciate it :)

[@alexcalderon2790]

don’t just do it for the wedding, do it for your life

[@LeeEverett1]

The worst thing about fitness is you put in all this hard work 5-6 days a week in the gym and you feel like you're just staying the same all year long. Your numbers go up and you hit PRs, but your physique looks the same and you aren't losing any fat. Then when you ask for help, everyone's a fitness expert who's either on steroids or TRT that gives you their own advice; which is completely different from everyone else's. Some people tell you to cut, some tell you to bulk, some say to eat more carbs, some say to do more cardio, some say less cardio, some say eat more, some say eat less etc. It's so damn hard to know what to do with your body that you start yo-yo dieting because you keep trying different things and still aren't seeing results. It doesn't help that once you spend time in the gym, you develop body dysmorphia and you compare yourself to everyone else which makes you feel like a POS.

[@Punisher_3022]

I felt all of this my guy (pause) I’m convinced that getting into actual good shape is more difficult than Astro physics 🤣😂

[@TheMETALICA40]

You speaking facts and I read in Lee Everetts voice so it makes even better

[@martinhristov4476]

Yeah I’ve been working out for years and doing cardio every day I eat once a day only and I look like I don’t lift weights at all I look fat with a big belly wtf. I saw someone pushing lower weights than me but he looked ripped as fuck with a six pack and twice as big I guess bad genetics or god hates people like us who knows, people even laugh at me when i tell them i go to the gym that's how fat and bad looking i am, it's like im wasting my time with my bad genes. my grandfather was really fat i guess it runs in the family

[@alexandrebeaudry8377]

@@martinhristov4476 Don't blame the genetics. Blame the hormones. At that point I always wondering if we can feed the Glands?

[@alexandrebeaudry8377]

Sometimes I'm guilting of giving advice (especially unwanted one) The truth is that I have no idea how some people seem to be active and fail. But then again I only see the tip of the iceberg of the life of other. It's exercises, rest and nutrition or it's only magic.

[@frischey]

Making fitness a part of who I am was the biggest switch for me. It took me almost 2 years of starting and stopping, but I'm finally at a point where I eagerly wake up at 5am and drive to the gym, and come home and eat food I make myself with healthy ingredients on a meal plan. I feel so much more alert, happy, and my self esteem has gotten so much higher. I am no longer under weight for the first time in my life. Don't give up.

[@ZealousWins]

I'm glad you've seen this much success in your fitness journey. I hope you're still going strong.

[@MiselČurak]

So it is safe to workout on empty stomach,or maybe is not I am not sure😮

[@shydewalters10]

That’s so awesome. I’m proud of you and rooting for myself as well

[@cw9790]

That's hat I'm trying to do too. That's awesome man!

[@daniels0376]

Man this comment is inspiring. I'm always starting working out, whether at home or going to the gym, working myself up to being able to for example do 20 push ups then just stop like an idiot and when I start again I can barely do 3 😭 A gym just opened up right next to where I live so I hope to be able to stay consistent not having to walk 25 minutes to work out

[@chrislopez218]

I’ve been working out for 10 years on an off and have literally looked exactly the same until I decided to do something different. These are my steps that might help other people as well. 1.) implementing cardio/HIIT 2-3 times a week in your routine. 2.) decrease carbs and increase protein. 3.) progressive over load / training to failure. 4.) make fitness a priority and schedule your day around your exercise time. 5.) don’t think of dieting as something that you have to do, think of it more of lifestyle change. Figure out how to Eat clean at your favorite restaurants. For example ; Panda Express I’ll order a chicken teriyaki bowl no rice, extra veggies sauce on the side. In n out I’ll order a triple meat wrapped in lettuce. Chick fil a I’ll order grilled chicken nuggets. You get my point, Be patient and just put the work in CONSISTENTLY.

[@thanos1764]

Nah man not possible. Even if you hit the gym on and off for 10yrs,there's no way u'll look the same. U must have a decent physique

[@johndough5192]

Panda Express in and out, chick fil a? Lmfao that crap is horrible for you, you have to be joking me. Try cooking your own food instead of that processed meet and ad some vegetables to your diet lmfao in and out. You’re a funny guy

[@chrislopez218]

@@johndough5192 A 12 piece grilled chicken nuggets at chick fil a is 25 grams protein, only 1 gram of carb and only 130 calories. You’re focusing too much on the brands of food and not looking at the macros. At the end of the day you just need to increase protein and decrease carbs. I’ve dropped down to a super lean 8% BF using my diet methods. But hey, to each is own my guy lol.

[@johndough5192]

@@chrislopez218 This coming from a guy who worked out ten yrs off and on with no change. Bro, those meats are processed. It’s sht quality chicken, why do you think restaurants have cancer warning signs that consuming their food can cause cancer in the body. Get real dude I don’t care what’s on their “healthy” choice menu it’s all garbage.

[@johndough5192]

@@chrislopez218 fast food is not the place to be “eating healthy” lmfao. I think your trolling

[@johnhadley3348]

I love how you used your experience as that 90% to really put your heart into this video.

[@bandana11111]

Seeing results but it's never enough.

[@MarioTomicOfficial]

It felt like that for many years :)

[@zahidandresrincongonzalez4110]

I feel like this right now, I see some little results, but idk I feel like these little results I get should be more, but I'll keep consistent with what I'm doing cuz at least I'm seeing changes.

[@maxbosch1634]

@@zahidandresrincongonzalez4110 little results build up over time, keep doing what you're doing and you'll get there. That is the way to succes and reaching big goals for everyone, Rome wasn't build in one day

[@zahidandresrincongonzalez4110]

@@maxbosch1634 Thanks man, I'll keep doing it, step by step.

[@marco_dl]

For me the game changer was taking a low intensity week once in a while, really shot through plateaus. Also eating more mindfully

[@thenit3vision]

Hi, I just started working out, I was too focused on the result not the process and mastering the basics. This video was a reality slap on my face and it felt like you were talking to me and picking out on all my bullshits. Thank you so much! I have a lot to work on!

[@smelma]

I love how to the point you are, but at the same time being so clear that it’s perfectly fine to be casual about fitness but we need to have realistic expectations. Like abs for example, for the average person, getting visible abs is a pretty big accomplishment and takes lots of work, but if you’re a fitness influencer? You gotta have a popping six pack or no one will notice you.

[@ditz3nfitness]

The "best exercises" part is so real! All those beginner switching programs every other week without increasing their overall volume...

[@josefbecker6792]

Seriously, I rarely see anyone use a program and track their progress at one of the gyms I goto. Maybe some are doing it on their phones but I'm like the only one with a packet of papers writing down my weights and tracking my progress.

[@ditz3nfitness]

@@josefbecker6792 Just wait. In some time they'll all look at you and wonder how you got so great results when they didn't xD

[@rinzler9775]

I stick to the "big six"

[@ditz3nfitness]

@@rinzler9775 Deadlift, Rows, Bench Press, Squat, OHP, Pull-Ups! :D

[@rinzler9775]

@@ditz3nfitness I don't get these people who have a lower outer left tricep day.

[@BaldOmniMan]

Number 1 mistake we all make: trying to train while listening to gym music, instead of sick royalty free tunes

[@MarioTomicOfficial]

That might be one for a separate video :)

[@Devil-ig7kl]

Can I get link?

[@tylerandleahcanadian3888]

Dude ever since we talked about fat burners the other day I've seen u everywhere

[@kuuly3334]

I have my own playlist for the gym

[@pedrosilvaproductions]

I just bring my bluetooth earbuds open spotify and listen to my own music

[@Johnnythefirst]

I ended the first covid lockdown as a fat slob (87kg for 1.76m) and started training at home last July (together with some jogging). Also changed my diet a bit: more protein, less crap, more zero-calorie stuff. One year later I weigh 72kg and my shoulders, back and arms look way better. Consistency, diet and progressive overload is everything.

[@cameronwilliams5430]

Good job mate the diet and lifestyle changes with more exercise will always work wonders. Health is your wealth!

[@punnuarora68]

Oh I'm currently 86 kilos and 1.76m, aiming for 78 kilos, been two months working out but haven't lost anything yet :p

[@Johnnythefirst]

@@punnuarora68 You're working out, so you're probably replacing some of the fat with muscles. The first few months I barely lost weight too. The key is to change some of your high calorie foods with low calorie alternatives you still like to eat. For example: all your soda should be zero-calorie, buy low calorie sauces, use liquid egg-whites for your omelettes, eat self made popcorn in stead of chips, eat more chicken in stead of red meats, et cetera... And snacks should be healthy by definition.

[@Insp.CountMortisWinshipKlaw]

Stop the high protein diet it will mess your kidneys up.

[@BurgoYT]

@@punnuarora68 if it’s your first time working out properly you’ll be replacing fat with muscle

[@28lrod]

“Managing and focusing and reducing the downside.” Simple yet powerful! Another valuable video. 🔥🔥🔥🔥

[@MarioTomicOfficial]

Appreciate it!

[@noahsimmonsofficial]

I just started my fitness journey 3 weeks ago. So far, I've been having an amazing time with this. Lately I've seen increased vascularity in my arms and hands. I havent been able to see my veins in like 3 years! I've changed my nutrition to where I only consume clean foods to fuel my body, and I'm in the gym 4 times a week; performing metabolic sets to really get me worn out and worked out so I can continue to lower my body fat. I started at 245 pounds and I'm currently 241 and dropping. Although, im not too worried about my weight. I'm more so wanting to lower my body fat, and get some nice muscle mass! Just have fun with it guys.

[@doglasagna7534]

Keep going, mate! We're all gonna make it brah

[@noahsimmonsofficial]

@rumba rumbaI ended up losing 40 pounds since I commented this haha. Its been an excellent journey so far and im still going! i dropped off for a few months and jumped right back in and made some more gains.

[@Guangxin2000]

Follow this mans advice and really watch your diet. Cut out the sodas, the snacks, and opt for healthier choices. At the end of the day consistency is key and I think that's a big key factor. This guy knows what hes talking about. I think once fitness becomes fun and not a chore is when you will truly see the results.

[@SleepEatWorkRepeat]

What if we're already doing that and the progress is still slow as hell? I drink zero soda, close to zero snacks, eat the healthier choices, drink only around every other weekend, and still my results are still mediocre and have flat lined the past few months. It drives me crazy.

[@Guangxin2000]

@@SleepEatWorkRepeat It depends on the results you want to see. I assume you just want to look heathier and have a better physique. If you're already doing all that, you should increase the intensity of your workouts. Incorporate compound exercises push ups, pull ups, handstands etc. Too easy? Add weights, do harder variations pseudo push ups, muscle ups, handstand pushups, archer pull up's. At the end of the day you need to put in the work to consistently challenge yourself to see good results. Never stay comfortable, always challenge yourself. Also don't forget about cardio, if your goal is a 6 pack or just looking shredded you need to lower your body fat %. Jump roping, running, etc will help you burn those fat storages that weight lifting or functional strength training cannot provide sufficiently.

[@arf6899]

To be honest I found that If I find a healthy version of the meal that I crave, I don't really need a cheat day each week, or it's just a cheat meal that I can fit on my calories, anabolic pizza, protein carrot cake and protein brownies have been a life saver

[@filthybaggyaxewound6344]

@@SleepEatWorkRepeat doesn’t matter if it is zero it is still not good you should just stick to water. And eat a high protein diet.

[@evanragland4930]

Ran a Spartan race this weekend (a super 10 k + 25 obstacles), when my buddy who ran the race with me saw me posting my workout this morning he said I was crazy and he had no idea how I had the energy. I just laughed and replied it was my routine now. I can’t break the habit of not working out.

[@lean2281]

Cool story

[@Diva_4720]

I don't know who you are or how I got to your video but this deserves a like. 05:15 "A master never stops doing the basics" applies to so many things in life, be it fitness, work, school, you name it.

[@kalebasfaw5397]

Never watched this channel before. Fantastic content. Been lifting for 3 years but have been consistent this past year and a half. Everything this guy says is accurate.

[@amacmc6093]

Stated a year ago first time in life. 38, 6"3. Went from 340 lbs to 207 lbs. No loose skin thanks to weights. Only seriously started weights 6 months ago Go 4 times a week 2 hours a shot minimal breaks so it doubles as cardio. Not only lost 140 pounds, starting to really look good. Another year, i cant imagine.

[@Soyeoun]

CONGRATS BROTHER!!!! That’s amazing man, i’m currently on the same journey i’m 2 months in. When you first started did you just weight train or straight up cardio? and when did you start noticing change?

[@onlyonewhyphy]

Nice one my man! And the improvements are FAR from limited to your appearance and strength, if it's not obvious yet, it will be.

[@amacmc6093]

@@Soyeoun hey bud. Well at the start i was doing light cardio and light weights but nearly every day and cut out most sugar and carbs. Was losing 5-10 pounds every 2-3 weeks. Then after 5 months was much smaller. Then i switched almost 100% to weight training. Circuit minimal breaks, and after 3-4 months of full time weights body really started to change. Now month 7 with weights primarily starting to really see change. I have abs lol.

[@Soyeoun]

@@amacmc6093 This is legit what i’m doing right now, So I train till failure and would get 15-25min of cardio after weight training. Is it okay to eat chicken and veggies after my workout at 12am? I have one cheat day and that is sundays! Is sleep important because my sleep schedule is messed up

[@bhaalgorn]

@@Soyeoun lol yes sleep is absolutely important, you need 7 hours minimum but aim for 8 every day

[@NeedCoffeefix]

Step 3: I just finished my degree to be a fitness trainer, just so I learned more. Seeing great results since then. Really learned how my ego stopped me from doing the exercises correctly. Fundamentals are so freaking important. You hit the nail on the head there Mario.

[@kr1dfy453]

I started working out at home because I really don’t want to be in a gym. All I have is dumbells and dip stand. 3 weeks in and I’m seeing results. Not anything drastic but still proud of myself.

[@fikoantunes]

Saved this vid to share it with many friends and relatives that are either lost at their fitness journey or are in need for a realty check. Thanks, Mario!

[@MarioTomicOfficial]

Thanks for sharing!!

[@dgarcia63]

You hit it right on the head for me. I work out like an animal during the week and I throw it away on the weekends by over eating. Thank you I needed it.

[@pjp7316]

U cant lose muscle by eating a lot couple times a week

[@ivanlagayacrus1891]

@@pjp7316 usually "results" means body more than muscle for al ot of people

[@pjp7316]

@@ivanlagayacrus1891 but he said he throws away the thing he gains when working out like an animal during the week. Working out gets u muscles. So by "it" he must mean muscles since u dont really lose much fat when working out unless u do crazy hours of cardio everyday

[@luckybxrd9444]

I don't see any problem with over eating, that'll just give you more food to grow bigger

[@pjp7316]

@@luckybxrd9444 being obese is unhealthy

[@kazanovian]

A master is someone who never stops doing the basics! Good one again Mario 💪👍

[@MarioTomicOfficial]

Thank you!

[@GymGarageMan]

Great talk Mario! It's about who wants it most..Been training in garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 50 years old!!!!

[@sazmc7642]

Proving it on your vids bro BRUTAL keep it up

[@bliblablubb0712]

Same here with 40. It all about effort, I believe.

[@blitheringrando1410]

Yep 35 and around 12% doing bodyweight exercises and light dumbbell work. Not big though, just getting ripped.

[@EvaSlayAllDay334]

He’s 100% right. It’s about making fitness a priority and making it something you look forward to doing and needing to do, rather than a chore or a boring engagement. It’s about desire. It’s about wanting to look and feel your best. We live in a competitive world. You think the ancient Romans took time off or made excuses? Get to the gym and hit the weights. Don’t go ballistic, just hit a stride. Breathe. Eventually, the gym becomes your sanctuary, not your sanitarium. You don’t have to win Mr. Universe or look like Randy Orton to be fit. Be confident. Exude confidence. Do it for you. Do it for your family.

[@ashlin1422]

its been a month since ive started and i can now say that i like going to the gym and i love the feeling of my muscles burning after doing a particular excercise!

[@NOVELTY098]

I love your channel and content, and for a nerd like me, Renaissance Periodization's content excites me because I learn everything I need to know about the science of hypertrophy, strength, and nutrition so I can apply it intelligently. Much of your content is the psychological side of things which is definitely needed as well.

[@sean1419]

I recommend Jeremy ethier and Jeff nippard if you enjoy the scientific side to fitness, I’m just like that too lmao

[@KV89-b3c]

I hit the like button and my biceps instantly grown 2cm!

[@adude8424]

I can do 5 different workout a day, but keeping a good diet / being lean is so hard since I've worked in a food complex surrounded by 60 different restaurant and I can eat free since it's sponsored by my boss.

[@oscallibur5597]

The bioneer has a great approach to this. Make your first two meals fairly low calorie but high in protein, and then you can be more lenient with your last meal of the day. Now this doesn’t mean eat a large meal and then eat three chocolate bars, a box of donuts, a whole pie etc, but I think most people get that anyway. Also, I’d like to add in something Allan Thrall talked about. When you choose a takeaway/restaurant meal, stick with ONE carb and ONE protein. I.e. Just get a chicken curry and some rice, not, a chicken curry, rice, naan bread and some kebab meat, Yknow? Give it a try, see if you can stick to it, and don’t stress about it ^^ you got your whole life to refine your diet, it doesn’t have to be an immediate process

[@goldhawk151]

Find the healthiest options there and take advantage of those!

[@jonpaul3868]

Discipline, discipline, discipline.

[@jallan1027]

@@goldhawk151 100% best idea

[@adude8424]

@Chivo Man But the restaurants around me keep giving me free food. Feels bad when I don't eat it. But you're right, DISCIPLINE 💪🏻💪🏻💪🏻

[@seohix]

I'm 13, I've been at this for 7 months, and definitely progress. I went from not being able to do one pushups to doing 20 with good form. Strength increase and better looks. I was 65 kilos before my journey and i was 10 CMS shorter, now I'm 60 kilos and taller, better BMI and athletecisim

[@kam2894]

lets go! good work keep it up

[@PJP1112]

This is the prime time in your life to be eating healthy and exercising with long term life long benefits and setting yourself up for a healthy lifestyle. Keep it up!

[@seohix]

@@PJP1112 Thanks I'm now 14 69 kg 181 cm. I've made some nice progress.

[@oglelaura]

So great to see your comment. I just joined a gym that lets me bring a guest every time I go so I pick up my 13 year old grandson after school 2 days a week and we go work out. It's so much fun and he's really getting into weight training which is helping him make better food choices. I was already very active but had forgotten how much fun weight training is.

[@seohix]

@@LowEnd824 Gym grew my personality as much as my body I respect those who stand with me and protect those who need me

[@AzbaRehman-vv2qi]

Reasons why most people fail 1.focus on days when you're doing it less than days when you're overdoing it 2.Master the basics.dont ignore 3.make it a priority not a hobby that can be Changed later

[@mrsosa7925]

Seeing better results in fitness and investing requires an identical mindset, ones who have spend enough time on both will eventually understand. I like you are well aware of this and relate the them in your videos. The content here is pure fitness alpha.

[@MarioTomicOfficial]

Appreciate it

[@Ascension1776]

I completely agree. I flipped the switch in my mind eight months ago and lost 70 pounds gained a bunch of muscle and completely transformed my body and it’s all I think about now is my fitness. I feel transformed completely

[@01sevensix]

What made the switch flip? It's happened to me a few weeks ago. I don't mean the motivation or discipline....but suddenly the mechanism of sustainable weight loss just clicked.

[@ReverseGuy]

@@01sevensix what do you mean by switch? What exactly did you change

[@OroborOSX11]

I appreciate that you at least acknowledge that some of us aren’t looking to become masters. We’re okay with average results while still putting in consistent effort. I’ve been working out for a year, and it’s been really difficult for me to stick with it, but I’m seeing some solid results. I keep everything simple, progressively up my weight, make sure I’m lifting correctly, and do my best to eat at least a half-decent diet. I’m sure I could be twice as fit by now if I went harder, but the reality is that I would have given it up if I had to put any more work into it than I have already…

[@noone-nothing989]

I have been working out for 2 years, didn’t reach my body shape goal yet but reached the mentality that needed to get fit and it will come! Thanks

[@DanBanan69]

This opens up for an interesting philosophical question. The difference between those who gain mastery and those who do not is pretty clear. What is not clear is how to get to the mindset that creates mastery. How do you become one who thinks fitness is fun? Lots of people envision themselves with 15% bodyfat and lean muscle all over, but this vision is clearly not enough. It's solid advice to try to mitigate the damage done in a binge-weekend, but where does the motivation to actually stop eating come from? I've been wondering about this my entire life; I know what to do, but seldom do I actually do it.

[@kariusbaktus165]

It's because motivation comes from action, not the other way around. Most people sit and wait for motivation to come knocking on the door, but it never does. I remember that video clip from Labeouf where he screams 'just do it' over and over. It's a weird and funny clip, but he is 100% right. Just do it. You can always stop or take a break when you feel like to, but just do it.

[@DanBanan69]

@@kariusbaktus165 I know that clip, it's pretty hilarious, and he is 100% right. Still, some people do it, others do not. I don't see any way that motivation can stem from action alone, because in order to do an action, you need to be motivated to do it. If not, we would all just do the action (which requires no motivation, and as such is easy), and then keep building this motivation until we all reach our goals. This is not how reality works, as far as I can tell. Instead, it seems like some people "just do it", and others wish they could "just do it". The difference between these mindsets is what is interesting and so perplexing.

[@Froxas00]

@@DanBanan69 I would argue that the diffrence between the people who does it and those who do not is simple. They all have discipline, not motivation.

[@DanBanan69]

@@Froxas00 If they do not have motivation, where does their discipline to achieve their goals come from? We can probably agree that discipline is needed when doing something difficult, but who would do anything that's difficult without any sort of motivation?

[@reneee.6076]

@@DanBanan69 Maybe the “motivation” comes from your goals. If you feel strongly about reaching them, you’ll stay focused and disciplined.

[@stephenreiss7181]

Great video Mario!! You really made sense with easy to understand examples and analogies…plus crystal clear points where I could say, I need to get more focused to see better results! Thank you!

[@arkdova2710]

Not getting the results you hope for can always be disheartening. You will always think about - because nobody can just reassure you of the opposite - that your genetics are just extremely bad for your goals. The only thing you can do is to always keep a positive approach, and see the good things that changed during your journey rather than focusing on the bad, or the uncertain.

[@christianaugustine9490]

If you aren’t taking pics of yourself through the year I highly recommend it, once you see physical changes between photos it makes you want to workout even harder💪

[@DC-wo2yb]

or you compare the before and afters and you look exactly the same, that can be discouraging, rather know what's going on than not, though

[@nickduke232]

This is true on so many levels. Amen.

[@simflyer9955]

I have the kids every other week (50/50) at my place. The weeks when I’m alone I have absolutely no problem with discipline and keeping my fitness regime going. The other weeks when the kids are with me are very hit-and-miss. Responsibilities and everyday chores take front seat, which takes a toll on the amount of excersise I’m able to squeeze in during a day. I know - this is also a discipline thing, but It’s a challenge nonetheless.

[@theodorbrekke3220]

You’re doing the right thing prioritizing your kids, even tho it might cost some gains

[@SiliconTOP]

Change your sleep schedule , wake up early 2 in the morning 1-2 at the gym, get a close one . Shower and sleep , wake up be with your kids no excuses.

[@ErinClarkErinClark]

Seriously, one of your best videos A+.

[@MarioTomicOfficial]

Thank you!

[@lubnan08]

Fitness and health does have to be a part of your daily identity. I finally learned this this year.

[@unnderneath]

I really need to stop binge eating, especially on weekends. I think that’s my biggest obstacle because I’d like to think I go hard when it comes to workouts but then my diet is filled with inconsistencies which hinders my progress. Thanks for the reality check! 🙂

[@jonh387]

I had the same problem. My solution is to have good food in the fridge. Find things you will enjoy as much. Watermelon, grapes, homemade popcorn (no butterd, microwaved stuff) Proteine bars (with no sugars) peanuts or even drinking alot of water helps.

[@KyranSparda]

Find food that both you will enjoy and helps you in your fitness journey. It's easier to eat low sodium, stir-fried vegetables that you enjoy everyday than crying to force yourself to chug down a glass of disgusting spinach juice every morning. The former will last much longer. I learned it the hard way. People keeps stressing it's 'nutrition' rather than 'diet' for a long time. Nurture yourself, not torture yourself. 🤣

[@auklin7079]

This is very true. When I first started working out, I was 140lbs. After a year of 5x5 and 7x5x3 (consistent 3 days a week), I was squatting 235 (all the weights I owned), deadlift 235, bench & row 145, mil press 90. I still weighed 140lbs at the end and noticed no difference in my physique. looking back, I didn't truly understand the amount of work needed. I didn't eat enough, both because I wasn't hungry and didn't want to cook that much food, and viewed my workouts as a mundane chore. I also had many other things in my life I wanted to do, and didn't want to make it my entire personality lol, I just wanted to see what would happen to me after a year of consistent workouts. I remember looking up the amount of protein I was supposed to eat, and calculated that on top of what I was eating normally, I was supposed to eat 8 additional scoops of protein powder A DAY. I was only supplementing with 2, so THREE MORE PROTEIN SHAKES A DAY! 3 years later, I still workout every now and then, do a lot of sports and stuff, but I just don't have the drive necessary to get a great physique. If you do, prepare to eat A LOT of food, supplement your workouts with additional activities, and basically make exercise 70% of your existence.

[@portman8909]

That's impressive. I'm 160 lbs and could barely bench the bar with no weights.

[@ReverseGuy]

@@portman8909 dont compare yourself with 0 experience to someone with 1 year of experience

[@freestylepunk]

FYI, a high percentage of gym goers I know are just going there to stay fit and active. They couldn't care less about body fat percentages, gains or how their abs look. And you know what? That's a perfectly fine way to use the gym too.

[@razvangrelus5664]

I completely agree. Being healthy is the most important part.

[@JoeyHumble]

Very true. Also, many fitness influencers aim to make guys dissatisfied by the way they look.

[@williamblake5289]

@@JoeyHumble indeed...mario has good info but he made about 1 million videos about "how to get to 10%"...honestly no one cares outside of the circle of jerkers of youtube "fitness"...99.9% of people would be satisfied with being between 15%-20% and healthy..i still have to meet a person that has either a job or a family or some hobbies that would make any sacrifice to reach 10%...for what exactly?

[@JoeyHumble]

@@williamblake5289 yep, for instance I’m about 15% body fat and that’s fine. As a guy in my 30s, my career, hobbies and family and infinitely more important than getting to 10%. Cardiovascular health and endurance is a better priority for my sports! I actually had a 6-pack ten years ago (due to manual labour, not gym) but I’m more content nowadays because the rest of my life is sorted. Unless you are a fitness model or trainer you shouldn’t let fitness aesthetics take over your life!

[@Shjejkf278]

Whatever

[@gibs40]

That last part hit me. I've realized how easy consistency comes to me. I don't think about discipline. I don't need it. I go to the gym everyday. It has become my habit, and I can't actually stop thinking about fitness all the day lmao. Yes, making it a part of your identity and enjoying it is the key to success in it, in contrast to the common 'discipline' idea or" game" as you said. It is no burden to me, but rather a hobby and a stress reliever

[@harryfieldson]

I can't claim this to be true for everyone as the only experience I have with it is my own, but I will say for me the only reason I eventually started seeing success was because I moved to a new city and signed up to a really amazing gym, had a kitchen where I could do whatever I wanted - what I mean to say is I ENJOYED my day-to-day workouts and nutrition so much - vs before when everything was really awkward, I was often forcing myself to go, I had to drive far there and back, the supermarket didn't have a huge selection etc etc. Now not everyone can just move cities like I did but to some degree I'd say however you go about it your enjoyment of your journey is the only way you're going to push yourself for the long-term.

[@svkbw1921]

During my 2nd year of training, I realized I wasn't overloading properly. After being stuck on the same weights for months without even realizing it, I just started adding 5 pounds to every bar on the last set of each exercise. Before long, I was, and still am, hitting PRs every other week. It seems like a hard mistake to make, but you'd be surprised.

[@jackkickz8375]

I was 110KG 7-8 months ago now weighing at 73.9KG 🎉 definitely gone from a chore to something i enjoy / look forward to doing each day - I hope I can stay on track and keep at it keep getting new information and smashing it!!!

[@FranekCyganek25]

📍 We need to remember that resting and doing nothing or having fun and giving yourself relax and pleasure is also very important or the most important part of work 📌 when we resting and sleeping or having recreational fun we also training 📍 and the training is better when we mix pleasurable fun with excitement in chasing goals

[@MrOmarh115]

Wow; this guy just called out all my downfalls, I’m guilty of #2

[@MarioTomicOfficial]

Happy to help!

[@BelegaerTheGreat]

1.Stay consistent - ez. 2.Focus on the basics - I am doing that, but I must not forget it! 3.Make fitness a part of you (obvious ad) - ez anyways.

[@pablodeleon5183]

It’d be interesting to see a video on the best approach for people that have rotating shift work schedules and how they can reach their goals

[@rickyfitness252]

Make it a priority

[@Lavendeer201]

I learned nothing from this. Been hitting the gym for 7 months and still look nearly identical to my first progress photo. I strain myself every time and am always sore leaving the gym. Eat right and everything. Nothing changes man. Group 2 exists and I'm part of it. You're not alone if you are too. But we need definite answers from people who actually want to help us

[@zacharyball8009]

What is your height and your weight? Also, what is clean eating to you?(Not being a smart ass you'd be surprised what some people think is clean)

[@slydog7131]

Are you recording your results after each set? Many people don't realize that they are improving. That happened to me early on. I felt I was putting in the effort but nothing was changing. A bit discouraged, I started taking a notepad to the gym. Had all my lifts on it. I recorded for each SET the weight I was using and the number of reps I could do. When I could get to 15 reps for a set, then I would increase the weight for that set. I don't add actual weight very often, but I consistently make progress with the number of reps, and seeing that progress gives me encouragement. Other people that I shared this with and who did this also saw that they were making results when they didn't feel they were. For me, detailed tracking is crucial.

[@invibesu]

Sorry for the late response, but u might have leukemia ,go see a doctor

[@abdulhadial-shatshat8411]

There are several factors that might contribute to this. You have to check your diet, sleep, exercise technique, and progressive overload. Monitor these and track your progress thoroughly. It is a long journey, and you need to fix flaws as you move on. Focus on the process, not the progress, and you will definitely hit your goals.

[@emmaclarke4849]

If you are always sore your body might not have time to recover properly and just be getting more damaged

[@rfrancoi]

"What you get out of it, is what you put into it." Thank you Sir.

[@MarioTomicOfficial]

Well said!

[@austinfreyrikrw6651]

Great video, some tough-to-swallow but important advice. Same applies to other aspects of life, not just for fitness.

[@MarioTomicOfficial]

Absolutely!

[@heinrichkleist3473]

What a fantastic perspective. I really enjoyed this video. No gimmicks - just the foundational elements of success.

[@MarioTomicOfficial]

Glad you enjoyed it!

[@Modelguits]

This is a life lesson. Bigger than just fitness 💯👏🏾

[@judonomiman2456]

I started to work out about 3 months ago and I do not see any physical results (I am also now in my late 30s). I started sleeping better, eating better, and work out about 5 times a week. I was starting to become a bit disappointed and disillusioned with the process, but then I decided to be honest with myself and have realistic expectations. I do not have a history of working out; I was never some sort of physical specimen that was naturally gifted; other than whey protein, I do not take, nor do I plan on taking any sort of supplement; and I work out without the advise of a professional trainer. Having realistic expectations reminded me of what my original goals were: 1. Become healthier (I am doing it) 2. Gain functional strength and apply it to my daily life and the sports I love playing(Definitely feel stronger) 3.Bring more discipline into my life (I have always had too relaxed of a personality) 4. Have an incentive to sleep and eat better (I have always been terrible at both and trying to see physical results has motivated me to put effort into both of these) 5. Increase my energy levels (I think it is the product of the sleeping, eating, and exercise efforts, but I do feel noticeably more focused and with higher levels of energy). I was 5'10 185 lbs when I started 3 months ago, I am 5'10 185 lbs at the moment. There are no noticeable physical differences in the shape of my body. However, once I took a step back and looked at the bigger picture, I became satisfied with my progress. If, two or three years from now, I still do not have the physical results I was expecting, but I have made improvements in the 5 goals I stated above, I will think that the effort was definitely worth it.

[@rahuldoes]

Way to go! That was very inspiring, King!

[@georgeprime2013]

1 solid year and then you will see results. Trust me.

[@FragBoyStewie]

"Lose less consistently". Love it!

[@rodrigomonteromiguez6684]

My eyes just opened, thank you so much for this answer I’ve been looking for many years

[@johnadams1976]

Concise and in-depth. Great quality as always. I appreciate your efforts :-)

[@MarioTomicOfficial]

Much appreciated!

[@Rogerdfgh]

We are building bodies here and that means 90% is what you eat. Majority of all gym dudes does the easy 10% training part and skip the other 90%

[@williambusche6553]

I stopped seeing results in June and started to actually lose muscle through the summer and fall and couldn’t tell why, but it turned out I have leukemia and it was taking away my muscle and fat no matter how hard I trained or how much I was eating. So moral of the story you can’t always control it and if your seeing a decrease in muscle mass instead of increase go to a doctor.

[@portman8909]

I only started yesterday, but if after 6 months I notice no change in muscle mass I will see doctor to check my TRT levels. They can prescribe you with it for free which can help.

[@grey21hunter20]

@@portman8909 whats trt

[@portman8909]

@@grey21hunter20 Testosterone replacement therapy. A legit way of taking steroids and monitored by a doctor.

[@SmartAss4123]

I started seeing better results when I decided to be serious about getting more fit and count my calorie and protein intakes. And making a clear gym schedule for workouts to failure reps, and to try increasing weights every week. It helps to have a buddy to test higher weights too

[@sushreeswain1554]

I'm a girl, I'm on a calorie deficit, but just to stay fit, I do moderate workout...like only with dumbells because I need to strengthen my upper body. My goal is to be thin and also have slight muscle, just a little. Will this work?

[@jamesk8s1]

GREAT STUFF! I'm on it on all 3 points, never cheat. But one thing I realized lately is that I need to improve my mind body connection. I thought I was doing this, but I can and have been doing better. Your info applies to sports in general. I teach ice skating, and every point you made is right on. Thanks for the reinforcement and being a sharp example!

[@romyo33333]

You change my mind , and change my life how to think , your words is gold 🥇

[@rhino6634]

Moderate effort done consistently is the trick. Guy is spot on.

[@emate8422]

Exactly. A lot of people train like maniacs and then they are burnt out

[@sickwilly1171]

Great video, I've been doing everything you talked about for around 3 months now, incredible difference, I wish I had been doing it this way years ago. And it's simple. Track calories, for me right now, slight calorie deficit, correct macronutrients, consistency, lift harder than last time, make sure to get cardio in, I'm 55 and never felt so healthy, strong and balanced.

[@jltg34]

Christ... Influencers love to make this as complicated as they possibly can. Just track your calories, macros, and engage in progressive overload. That's all. That's fucking it. The rest is fluff and optimisations that shouldn't concern anybody but those at the professional level.

[@giorgikourtanidze3027]

Wow! Was strugling with tip 1, i will fix now my "sweet tooth craving" wich was leadig to 2-3 days overeating aprox 1000 calories. Thank you for your contenct! Keep improving and learning guys🤘🏻

[@shriiikaant]

Yes. "Limit your losses to earn big over long term". Thank you.

[@DraskoCobra]

I still feel weak.

[@dexterwestin3747]

This is outstanding. I wish I had found this earlier. Just subscribed - the icing on the cake was quoting Warren Buffett.

[@kmayasobru5386]

Thank you great video. One trick I use to keep improving is that when I do feel down and unmotivated to make sure I get get compound maintenance exercises in. Most of the time they are bodyweight exercises and not that intense but maintenence is better than deterioration. Something is better than nothing.

[@bill5742]

I have seen muscular dudes in the gym who they cant run for 2 min straight, they do steroids and plastic surgeries and look around like antisocial weirdos. I dont wanna be these guys. Just take it easy and be fit enough so that your body isn't a burden.

[@domislegend.]

Only just started following you. Your content is incredible, so motivational- keep it up!! These little lifestyle/fitness reminders are absolutely key and I’m taking them on board 🤙🏻

[@onlyonewhyphy]

Shredded Sport Science Bioneer Athlean X All hugely helpful channels if you don't already know them

[@KingCrocoduck]

"A master is someone who never stopped doing the basics" I'm stealing that

[@skutterbuster666]

This video has given me a new outlook. I've been going hard for the last 6 month and seeing very little improvements. Its come at the correct time for me, as I incurred injury making it difficult and extremely painful to lift anything. But the injury has cleared up and after watching this, its obvious i'm not doing something right....after watching this i'll re-evaluate things. Back on it yesterday :)

[@onlyonewhyphy]

Check out these channels for additional information, they are all a wealth of valuable knowledge _Shredded Sport Science_ _Athlean X_ _Bioneer_

[@huyhoang363]

You’ve just kick me in the heart twice… But I thank you, now I know I’m on right track.

[@barrybarnett731]

I've never taken any advice from social media influences and never will, as I started lifting in hard core gyms and gained knowledge from hard core old school lifters , but today there are so many people giving different sort of advice out in videos looking for followers that I feel sorry for the young keen newbees who keep following different people as they don't know what road to take regarding training znd nutrition advice, when my son started lifting I showed him the film pumping iron and said that's the type of gym you need to find

[@Alayoss]

Imagine thinking that all influencers are liers because they can make money by posting videos, I’m so sorry for your son 😂 in the 70s people thought that rest days are worthless yet they are just as important as lifting so should people listen to idiots or influencers that spent hours researching to make videos helping people not make mistakes 🤡

[@barrybarnett731]

@@Alayoss social media influences are rip off merchants who are only after making money 💰 and come out with bullshit like they want to help people 🤔 and as for my son he trains 4 times a week and has two rest days you ignorant know nothing 😡🤡

[@bobbeezel2593]

Working out is a waste of time for most people. You won’t see much progress. Take it from me. I spent six years six days a week. Sets to failure, progressive overload, time under tension, tracking goals...you name it, I tried it. I am IDENTICAL to when I started back in 2017

[@feliox3337]

Training six days a week is terrible if you're not on roids. I bet you also wasn't having calories surplus, if you don't do it it will takr more time to build muscle. But being real obout the training frequency stuff, if you don't give your body enough time to recover you basicaly won't build any muscle. I think you might know how hipertrophy works so I don't think I need to explain it. But, essencialy, what you were doing on these 6 years was putting exes of fatigue on your body wich causes you to go nowhere. Most guys who decide going to the gym are the skiny ones, because most fat asses are too lazy to do it let's be honest (props to tge ones that do though). But the thing is, most skiny guys have trouble eating much, wich if you research a bit, you will find that if you eat more calories than you lose dayly you have bether muscke growth over time; if you eat an equal amont you build less but still builds; but when yiu are eating less than you're loosing, then you have a realy bad time building muscle mass. Those alone are reasons why there are so much guys that go to the gym for years and see no gains. I myself when I cut a mojority of tge calories I eat, I I do not see any muscle growth over a week of training, wich I can tell since I am naturaly prety lean. But I think those things might explain why of these a lot of these cases when people go to the gym concistely and have no progress. In your case though if you're not naturaly skiny, then your problem might be in this frequency wich you had. I can easely see it killing all of the gains of 6 year if you had worked your ass out to were basicaly you hurt your body thinking you were achieving hipertrophy. But now, I talked obout how your frequency was screwed up, but I haven't said how it's suposed to be. Talking obout that, you should do 3 days a week at the begining with a day of rest between training days and the rest of the week also rest. That should be good for a begining. But do not underestimate the power of resting and having a good sleep, wich is extremely important for muscle growth considering that tit is the time where the body does most of its rexovery. Doing that along with eating enough protaing for your bodyweight you should see some fast gains even in a mounth, if you're skiny is obout a week or two because you can see more underneath, but in each case is realy not bad at all. I hope this info helps you get back to the gym, unlike this video wich I find that does not touch on the missconception on what you have to do to become huger. Anyway, I desire you a good, healthy life, and that you keep your motivation up. It's never to late to work out and have the benefits of a healthy exercise routine. Stay well.

[@hololiveenjoyer5655]

The thing that stopped my gains was actually me thinking that the amount of sets and rep I did was enough. It kept going for the past 2 months. Then when I started increasing my reps and set. I gained improvements not even 2 weeks

[@thor4164]

So true this. I've worked as a pt in gyms since 2006 and I'd see people working out literally 5x a week for years with absolute zero change in body composition. Some people are just happy workout regardless

[@HELLISHHANDZ]

That hit the like was too slick ❤

[@MarioTomicOfficial]

Cheers!

[@apilgrim8715]

I laughed

[@gaurav_W]

first time i have ever seen someone say to decrease the losses rather then increase the upsides that is probably the thing i most wanted to hear right now thanks :)

[@asmameklati2722]

These r great points. I think that understanding the body type and learning how to breath correctly and focusing on the muscles that we target each time we wourkout makes huge difference. Woking out smart is better than working out hard thats what works for me

[@testosteronemastery]

The breathing is especially crucial, people really don’t realize the importance of it.

[@kiaann6365]

I feel like Im on the right path. I want to continue this! Evreyone out there. Enjoy what you're doing.

[@cysecgnz]

My pitfall is binge eating. Sometimes I’ll eat 2000-3000 calories in one sitting. I lost 60lbs but now beginning to gain again because I can’t control my eating. It’s super frustrating.

[@valentynvorobec7834]

I feel you. It sucks.

[@Cyberfoxxy]

Gonna share my journey. I'm 3 months in. Seeing some progress but not much. But that's just how it is. When i started i did running. Not following a specific system or anything. Accumulate 10 minutes of runtime. How ever long it takes. The whole point is to build discipline. No going home until you're done, no matter how long it takes. Second. Keep going, everyday. Point is not to run fast or hard, the point is making it a habit. Here we arrive at consistency. Then comes the questions of eating. I don't even know what carbs or proteins are entirely. They say carbs before workout, proteins after. Which foods contain which? I don't try to learn everything all at once. I could read a guide on it (and i have) but i remember almost none of it. Meat is protein, rice is carbs. Not much but it's something. And again, the point is not to suddenly plan out a perfect and balanced diet. Just paying a little more attention to what is in the stuff you eat. That's where it all begins. Experiment, eat carbs. See what happens. Nothing? Well it's not nothing, now you know what kind of food has carbs. I quickly get overwhelmed with tips and tricks on the internet. So I've settled on learning a tiny bit everyday.

[@acco63]

How do you expect to see results if you dont have testosterone. This doesnt mean you have to take steroids. Most people are stressed out, dont sleep enough, drink and smoke and want to see progress.

[@alidbouk4132]

I lost 17kgs in 10 months. I’m maintaining my weight at 90kg ( I’m 192cm ). It’s been 2 months maintaining weight but also losing fat and gaining more muscle.

[@Daniel-mb5vp]

Hey Mario, I like the fact your videos consider the psycological/personal part as well.

[@MarioTomicOfficial]

Thank you!

[@johnpaulapeh5305]

The best thing about this video is that you can apply the points here to other aspects of life💪🏽

[@ravikhan5945]

I guess I am one of the 90% so the 6 days a week in the gym I have been wasting of time ! I train harder than my roommate who eats junk food and barely exercises but looks amazing - genetics will dictate how you look more than anything else.

[@BlackFrostMusic]

I have a peer from high school who has good muscle genetics, bone structure genetics, & 19%-21% bodyfat. He’s physically lazy & cares more about socializing, if he took bodybuilding seriously he would be really buff. 😆

[@MillionaireInCR-V]

You mentioned naval ravikant and warren buffet in a fitness video!! Genius is tying different concepts together. Loved this one!!!!

[@MarioTomicOfficial]

Thank you!

[@Imnotgivingmynametoamachine]

I've been exercising for about 3 years now. In that time I've lost 35 pounds, but I've been stuck around 190 for almost a full year. I just increased the length and intensity of my workouts, so hoping for some results soon.

[@lani_plays]

I’m not sure what you do, so I’ll give you some advice that helped me lose weight! I always walk early in the morning when the sun is out, I walk about 2-3 times a day, approximately 2 hours from walking. Of course, I drink my water in the morning. Working out the full body will definitely burn out all the weight. Side to side jumps is a crucial cardio. Leg workouts are one of the best areas of the body to build muscle for your legs and core. Like I said, I’m not sure what workouts you do, I’m just trying to give you advice from my experience! Keep going! I’m sure you’re consistent, so you got this!

[@davedavid6860]

Lower your calories man!!! That simple

[@alecdron1732]

Hey! NASM certified personal trainer here :) let me know if you’d want more help one on one with nutrition or exercise