Practical Lifestyle Tips to Promote Weight Loss

[@davidvause9605]

I have never seen a video by these folks in which I didn't learn something.

[@FlowHighPerformance1]

glad to hear it 👍

[@reconteam91]

Been with the channel since you had about 47k subscribers. So happy you've reached 200! Keep it up! I do miss the intro "Hi everyone, Peter here."

[@FlowHighPerformance1]

Thanks for the long-term support! Only OG's know about that intro 🤣

[@hanlosingit]

Started to change my lifestyle in August. I've been to the gym 6x a week for the past 2 weeks and trying to create a new habit every week (stopped gaming 6+ hours a night). It's a hard arduous journey but for some reason, after doing some strength training I felt great. I even wakeup at 4am just to go to the gym now. Trying to do more cardio (steps) into my lifestyle and thinking I should do 10km walk right before going to sleep. 1.5 hours for morning session of gym and 2 hours cardio/walk, totalling 3.5 hours per day. I should also slowly change my food intake soon. Last but not the least, thanks for all these videos. I just found it and been binge watching them. You guys are awesome for doing this.

[@FlowHighPerformance1]

Nice work! Glad you have found the videos helpful 👍

[@melodyanderson7914]

This video should be shown in schools! Great information thanks

[@FlowHighPerformance1]

no problem 👍

[@russ_sss]

I love evidence-based information!! I bought a walking pad/foldable treadmill to increase my step count. I hope it helps me lose weight because having PCOS does not help at all. I have been on a plateau for a year and I've almost given up. If you could make a video about PCOS and health I would appreciate it much. Thank you!! 🥹

[@FlowHighPerformance1]

Increasing step count should help a little bit, but diet is most important. Medical information is outside my area of knowledge though 👍

[@onkartrivedi5908]

I really love all your content. All your videos are to-the-point, research-based, well outlined, and clearly understandable. I'm surprised you don't have a lot more subscribers than you do now, but I'm sure it won't be so for long. Thank you for your contribution.

[@FlowHighPerformance1]

glad to hear it! Enjoy the content 👍

[@felixduong5162]

Thanks for doing god work. The next video. Would you mind to create a video for skinny fat people?

[@FlowHighPerformance1]

No problem. I guess skinny-fat people would want to build muscle & reduce body fat too - just like most of us 👍

[@felixduong5162]

@@FlowHighPerformance1 Thanks. Looking forward to it 🙏

[@hyperking4290]

I did a crash diet for 3 months where i ate only once a day and only around 600-700 calories. lost 24 kgs and a lot of strength. I wish i saw your videos before destroying my body.

[@FlowHighPerformance1]

yes, probably not ideal for muscle & strength retention

[@jk-fy8on]

Are you using after effect to make videos? Very good work

[@FlowHighPerformance1]

powerpoint 👍

[@jk-fy8on]

@@FlowHighPerformance1 no way

[@nesterzhzhot]

Good content ❤

[@MrBestofGaming]

Hey, another great video, I’m on the opposite journey right now and an lean bulking, have been gaining between 1.5 to 2kg a month is that too fast a rate? What would you recommend

[@FlowHighPerformance1]

depends on several factors, but a good general rule is around 1% BW gain per month 👍

[@MrBestofGaming]

@@FlowHighPerformance1thanks!

[@HdFhfh-ie6cm]

Good video i just have a question. I used to weigh 110kg 180cm 17 while working out for 2 months for 6 days a week but then i went on a deficit and now i lost 7kg in 10 days and wondering if i should be concerned or not due to it being this rapid or is it normal for a obese person I get daily 120g of protein but don't count calories. Also how much fat do you recommend for horomones regualrion and for them to be released

[@FlowHighPerformance1]

It's pretty fast weight loss, but I wouldnt worry too much about it since you are starting at a higher body fat. If you feel okay, then don't stress it 👍

[@robanzzz5124]

I weight myself daily when i go to bed and when i wake up so i can get a fed and hydrated weight and an unfed and dehydrated weight. It's interesting how much your bodyweight can fluctuate just by your water intake alone.

[@FlowHighPerformance1]

Yes, I have experimented with this too. In my experience there is about a 0.7-1kg difference from evening to morning weight 👍

[@HfyRndj]

One question, during a cuting phase, is it alright to switch exercises such as If you normally did flat db bench first every week but then cunage it to incline db sometimes. Or switching from flat db to bench press every few weeks to get rid of the adaption from the body. Im just curious to weather this would effect muscle and result in loss of muscle due to you not doing the exact same exercise and doing a different exercise instead and being in a deficit.

[@FlowHighPerformance1]

You can switch exercises, but I wouldn't do it too frequently. I'd give it at least 8 weeks before changing exercises

[@zarkov2324]

Is there any research on calorie deficit vs surplus on total daily steps. Eg 1000 calorie deficit 5000 steps, where maintenance would see 9000 steps.

[@FlowHighPerformance1]

Its tough to answer this because the is some energy compensation after exercise. Check out this video for more info kzbin.info/www/bejne/m4mThYyhjpaVl5o

[@zarkov2324]

@FlowHighPerformance1 I mean for no excerice groups, eg people who don't exercise but reduce calorie intake

[@Mouss1136]

Just one question, im currently in a calorie defict and dont really feel my msucles anymore or feel sore. Neither am i progressing in my lifts. Do you think taking a deload week should be fine in a calorie deficit

[@FlowHighPerformance1]

yes, you can deload if you feel the need to, even during a deficit 👍

[@itzcoatldefuego]

Thanks 👍

[@FlowHighPerformance1]

No problem 👍

[@ObuObu-g8z]

1 month ago?

[@ObuObu-g8z]

How is that comment 1 month old of this video was released 8 minutes ago?

[@dajalapeno8480]

startled me too lol, members see it earlier I think!

[@FlowHighPerformance1]

members get early access 👍

[@dajalapeno8480]

@@FlowHighPerformance1 sorry to nag you, but have you seen my comment from 3 weeks ago, on your factors for fat loss video? i’m really eager to know your answer 😅

[@xclusive2168]

What body fat % is best for lean bulking

[@FlowHighPerformance1]

10-20% for males, 18-28% for females

[@xclusive2168]

@@FlowHighPerformance1 I'm male so should I stop at 30%?

[@FlowHighPerformance1]

I would stop at 20%