This Changes FAT LOSS!

Ready to learn about high-energy flux diets and how they make it easier to lose fat?
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I recently got introduced to the concept of a low vs high energy flux diet and it changed everything for me. Previously I would fall into the same trap that most people do. Start a diet by decreasing my calories and then wonder why 2 weeks in progress slowed.
It has everything to do with your body adapting to the decrease in calories either by regulating hormones to increase your hunger to attempt to get you to eat more or the simple fact that you now weigh less so you expend less energy moving around.
When you realize that increasing your activity expenditure and keeping your calories the same is the best way to limit metabolic adaptations you see how easy it is to lose fat!
#abs #losefat #losebodyfat

[@RyanHumiston]

Pay no attention to the bmr equation behind me… Mifflin-St. Jeor Equation: - For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 - For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

[@Dewan_N_Only]

A great man doing great work.

[@harmetp]

The equation behind you gave me a bmr of several million. I was pretty happy with that.

[@austin6071]

First, this kinda blew my mind. It then got me thinking how could it be possible that walking burns as many calories as lifting. Then it made me realize that standing around between sets is the dumbest thing we can do. You could get all the steps and cardio you need by just taking a lap between sets.

[@bidkarsalazar626]

I made my own spreadsheet with this formula. Calculating activity factorl, protein, and fat requirements, BMR, TDEE, and caloric deficit and still hit a platou. Ryan's vest idea, along with really paying attention to all the hidden calories you don't count, should do the trick. I'll post here again if it works for me. Waiting for my vest now.

[@seans2274]

Forget the formula. What's up with those recessed switches and receptacles? They sell extensions for them at the Depot

[@StreetTruckinTitan]

It's reversed for me. I'm usually low to no carb and have zero hunger but if I eat a very high carb meal or cheat weekend my hunger spikes and I run around like a crackhead looking for the next carb fix.

[@drunvert]

Lol. Made me laugh

[@ApostleThe344]

I feel great on low carbs health and gut wise but my anger management skills are worse than the hulks... I add a bit of carbs to it and my anger goes down but i dont do abdominal or upper legs because i feel like a bloated goat eating license plates. There is no winning

[@kevinthomes1046]

Eat meat as much as you want.

[@tmcmat01]

I decided to do carnivore diet. Started on May 1. Dropped 23lb by June 1. Down a total of 27 on July 2. Didn’t change up my workout routine. If I cheated and ate carbs… more than about 25g in a day, I felt like hell and had a raging desire for more sweets! Like an addict! My blood pressure, blood sugar, weight are down. My cholesterol and triglycerides are improved. I sleep better, skin problems are mostly gone, and my girlfriend loves it all, especially better longer (duration) harder wood! I’m 67 years old. I’m one happy bastard,

[@johnshell2480]

Low carb and Keto is magic!

[@michaelwolejszo6445]

raising activity level to lose weight works well if you are under 40. Above that I've found lowering carb intake is the game changer.

[@harryv6752]

Over 40 guy here, and I duly concur.

[@texaslovelylady]

Yes his carb recommendation is the only disagreement.

[@absolutetuber]

As a man turning 40 this year I agree. I’m turning 40…..oh geez!!!!😭

[@juniorbasilio4196]

This is one of the most comprehensive videos regarding the variables impacting weight/fat loss. Many videos oversimplify/rely on common sense (e.g. more muscle equals more energy expenditure for sure, but how much? as you said, at a disappointing minimal incremental rate). I’ve been aware of this for a while now, but this is the 1st video that basically capture it all that. Congratulations.

[@mikebabin4868]

This is one of my favorite videos I’ve seen in about 13 years of fitness KZbin content watching! Love the breakdowns brother your content is awesome

[@darrellstyner0001]

Love the idea of the weighted vest for walks. I was getting great weight loss results taking longer and longer walks as I lost weight, but it started taking too much time from my day. Ramping up the caloric deficit with shorter walks and more weight could be a game changer for me.

[@rockon8174]

100 percent it is.

[@EggooYT]

Any recommended brands or websites for a vest? Thanks

[@thenameisstone]

Just use a rucksack/backpack

[@dersuddeutschesumpf5444]

​@@Luke_MoonWalker Another reason why the jacked ancestor myth is bullshit

[@WestCoastUSA546]

​​@@thenameisstoneI had the same idea. You still have to put weights in a backpack

[@Reppintimefitness]

Time to get shredded 💪 I'll be 40 August 4th Best shape of my life

[@Hudson4426]

I was the same at 40… everything seems to go down hill after that… doc has found all sorts of problems

[@CthrutheLInEs]

How's it going?

[@geekspeak1066]

Finally someone advocating the weight vest with gradual increase each week to “maintain” ur starting weight. I lost 100lbs doing this

[@kingnick6260]

Well done!

[@geekspeak1066]

@@kingnick6260 thanks

[@joe1071]

This is a great idea. Feel silly for not considering it before. Curious, did you find research that suggests your BMR is related 1:1 to your weight? I’m just wondering if less physical tissue for blood perfusion and cellular metabolism etc would make it not straight lb to lb comparison. Like might need to go 2lbs heavier on the vest for every lb lost etc

[@Volkskomissar]

ahh finally someone explains it to others cause i thought i was the only one with that kind of wisdom :D

[@DanB0yD]

Do you now walk around with a 100lbs vest ??

[@Rips-And-Dips]

It’s why I love my job in the trade. I legit do average 10,000 to 20,000 steps a day running around the job site and staying basically lean has never been a huge issue for me. As long as I don’t eat like I’m a freaking teenager. You hit the nail on the head Ryan

[@HughieMunro]

But eating like I’m half my age again is fun 😢

[@casecrowther5033]

quality of your videos keep getting better and better... thanks for the info!

[@bobd4629]

fantastic video, basically condensed all information i understand + more about this topic into 10 mins efficiently.

[@danielengel1295]

It is about time someone made a video going deep into this issue. Thank you Ryan.

[@chubstuf]

Wow, I'm a first-timer here and I'm blown away. I was super entertained by the editing in this video, and I actually laughed out loud when he told us about his poor pup sleeping on an ant hill (sorry little dude, that sucks). I love the format of getting dense information in a humorous way without a bunch of unnecessary crap. Super impressed, super subscribed!

[@Dekkuran]

The videos keep improving in quality of information, humor, and editing.

[@jonathanwilliams2863]

Quality of this video is excellent! Really explained this very well. Thank you!

[@Ruudwardt]

Great summary of the best advice currently available on the subject! I've been blessed with ''eat as much as I want'' - '' burn it all'' setup. Difficult to pinpoint what is what - predictably high heavy physical activity and spending a lot of time outdoors is the biggest contributor. People move much less than they think - tracking it is great idea. Eating clean quality food is up there. Weight lifting is a great bonus.

[@tomcotter4299]

Walking 10,000-12,000 steps a day is the secret to staying lean. It really doesn’t take that long either. Maybe 90-minutes. Listen to a podcast. Catch up with a friend on the phone. Walk to the gym and back. Whatever. It’s easy to find the time.

[@Hermit_of_the_Holler]

I bought an inexpensive walking treadmill and walk twice a day...early morning and around 7pm. Each time for the length of a 1-hr KZbin video. Works like a charm

[@tflo4sho]

Gonna give this a shot, I’ve hit a rut in losing fat.. need to change some stuff up…. Thanks for the video. I’m definitely sharing this.

[@bidkarsalazar626]

I lost 25 lbs and got stuck. You answered the question that's been in my head for a while. Adding the walking and wearing a vest. I'm gonna try it. Thank you for your great content, Ryan 👍🏻

[@iDanceMyButtOff]

same here, im currently stuck at 205-210, lost over 45 pounds.

[@Jut1911]

Walking is so underrated.. I jog on the spot, for getting my “steps” in and try 10k a day and it works a treat. So far lost 25lbs as well in 4 months.

[@NorEEzta]

I did that once, and wore a sweat suit with a hoodie over the vest in the summer heat. Walked at a swift pace for 1 to 2 miles a day. Actually worked well.

[@philipstevens730]

You could just wear a rucksack with a couple of bottles of water and a rain jacket in if you want to look a bit more normal

[@bidkarsalazar626]

@iDanceMyButtOff I'm adjusting my macros every 10 lbs and got stuck at 211lbs from 234lbs. I'm now finally down to 208lbs. What I did different was adding intermittent fasting 18/6. Now I'm going to add Ryan's idea here.

[@SAMZIRRA]

Ryan, thank you so much. It is so crazy when I randomly find a channel that provides me with the last piece of the puzzle!

[@leestockton9367]

FINALLY! Someone who talks sense about diets!! I've used a weight vest (rucksack filled with brick sets) for over a year and coupled with OMAD intermittent fasting where I've just eaten as normal (so no reducing carbs to silly levels); I've gone from 175lbs to 118lbs in eighteen months without any saggy skin. BTW, as a guide, I'm male, 5'4" tall and 57 years old but my body is as toned as when I was 16 now

[@JoseMartinez-bs8oi]

About time you post!

[@thebridgesweburned6026]

Tremendous content, thank you so much for this. Been at a sticking point for a while at 20% body fat and I'm excited to see if this helps break through!

[@slashusa1331]

did it?

[@Ericwseed]

Man, your videos have gotten much better since the last time I saw you (+-6 months ago). Good job.

[@wesleyjake1509]

Wow. Probably the most enlightening and comprehensive video on diet I've seen 😳 love it. And it has been my same experience. Been working on cal deficit and plateaued so added in 10k per day steps and testing that now

[@supirman]

I did a bodybuilding show prep combining these -- we still lowered calories, but we increased my walking over the 24 weeks from none to 45 minutes 5 days per week. It was the easiest cut I ever did, and I ended up around 6% body fat for stage.

[@qutaibabs1]

what was the starting %. Mine is 34% and I want to reach 10-15% how long it will take if I follow yours. I am 230LBS

[@supirman]

@@qutaibabs1 that's a huge drop, it'd easily take over a year in my opinion.

[@qutaibabs1]

@@supirman I am up for doing it for a year

[@calumhanson7723]

How's it going?

[@empirion502]

@@qutaibabs1 For what it's worth, I started at 250 (ish) and am down to 178. Did it with two months of calorie restriction, followed by two months of maintenance, then two restricted, two maintenance, etc. Took me a little over a year with 10-15 lbs lost each deficit (and usually 3-5 gained back from water weight during maintenance). Never went below ~1500 calories at my most restricted (generally 175 g protein, 60-70 g fat, 25-50 g carbs at my most restricted -- when starting out, don't just jump into the deep end (in terms of calorie restriction), it helps to slowly introduce a deficit until your body can handle it). Lifted 6 days a week, full body. Walk every day for at least 30 mins (up to 60 mins but I prefer to keep it lower, so long as I hit around 7k-10k steps per day).

[@LeedsHypnotherapist]

This weekend I've been feeling tired, hungry and miserable from trying to be in a calorie deficit. My weight is sticking around the same point so now I'm going to give this a try and enjoy being able to eat more too. Gym is a 20 minute walk each way. I purposefully walk to the supermarket and but one large shopping bag full at a time so that the 20 minute walk back is a farmers walk. Me and my body thank you

[@NVIDIAGeekify]

that's what I did when I was in college in Manchester. Walk to the gym, walk to aldi and walk to uni. Dropped fat like it was nothing. Diet was probably few hundred calories deficient, wasn't really counting.

[@mrsimo7144]

There so little airs and graces about you, I just love it. Keep up the great work you big bear. ❤

[@mocfive]

Your channel/videos are so much easier to watch than everybody else’s

[@GamingsSecrets]

Hell yeah bro, you’re the man!! Happy 4th! Stay big and stay strong!! I cut from 297to 215 in a year and now I’m wanting to have a build similar to you! Hope to become a member soon and I know it’s worth it!! 🎉

[@Defender247]

You’ll have to get on the juice to look like him bro

[@CHEFPKR]

Thanks for this Ryan. I've been in a deficit for way too long and it's hitting my energy levels. Going to slowly increase my intake back to 2500-2700 and add in a few more sessions

[@eazyjoe2461]

Currently at 1400 a day, at the gym by 7am, desk job for the rest of the day but seeing no fat loss - send help.

[@maxb4210]

@@eazyjoe24611400 every day sounds way too low if you’re a dude. I only go lower than my BMR of 1600 twice a week, and I’d recommend no lower to avoid slowing down your metabolism

[@bidkarsalazar626]

@eazyjoe2461 are you watching your macros? Even if you are on 500 cal/day deficit, you can still platou. 1400 what? Steps, cal/day? It's hard to answer, but if this is steps, you should try some strength training.

[@eazyjoe2461]

@@bidkarsalazar626 I was down to 1400 calories a day but it’s because I went into too much of a deficit too fast after my first bulk, also wasn’t getting many steps in. Going into my second bulk now

[@kubackjeee]

​@@eazyjoe2461 metabolic damage . Up the calories and do some carb cycling

[@techdadnyc]

Thank you. I'm experimenting with increasing activity while not reducing food intake. So far. So good.

[@nathanjlloyd]

Ryan, this is so awesome! I dieted for a physique competition before, but I lost so much strength.

[@Grays_Plays]

May I just say that the quality of this video is outstanding. The editing, lighting, audio quality and the concise delivery of information is head and shoulders above most that I've seen. Hats off to you mate. Fantastic video!

[@JTFSIX]

Yeah the acoustic trajectory really emphasizes the quality of perceptive nuances., Kudos!

[@KenanTurkiye]

4:08 award winning performance

[@Chevelle602]

Cant forget the comedy!

[@kevinkasp]

Yeah but a crucial part is erroneous. He’s telling you to consume 270% of the amount of protein your body can utilize to maintain and build itself. The human body needs 0.8 grams of protein per KILOGRAM of body weight, and he’s telling you to eat 1.0 gram per POUND. There’s been literally hundreds, maybe thousands of research studies on this topic since the 1960s and it always turns out the same. And they always also reveal the human body loves to convert excess protein to fat.

[@KenanTurkiye]

@@kevinkasp Actually for hypertrophy it starts at 0.8 grams of protein per KG of lean body weight. The resulst rise to when the same value is upped to 1.2, and a slight rise at 1.4 grams of protein per KG of lean body weight. And peaks at 1.6 but from there on there is almost a flat line of benefits if protein is increased. So, the research paper I have had read indicated that the most beneficial is 1.6 grams of protein per KG of lean body weight. However; this may be true for those who are natural like me, and may be better to increase for those who are geared as their protein synthesize is elevated 24 hours a day unlike us naturals. This is just a guess. So the reason why there are soooo many differing values given online is, many ''influencers'' parroting each other and in the due proces skewing the data and ''adding'' to it causing a rise, or some people knowingly consider the consumption may be better for those who use ''supplements'' which in many countries are illegal and dangerous to health anyway. Liiiiiiffffttttt !!!

[@tjack5502]

Just wanted to say thank you. You have given me the guidance i needed. I've lost 29lbs in fat and have had huge gains since February. Pushing to the point of vomiting, passing out or sharting so hard my knees have to buckle in to prevent depantsing myself and potentially giving the room a shit spackled makeover, is exactly what i needed to keep making gains. Stay disturbed.

[@Luke_MoonWalker]

I'm immediately starting a band with Shit Spackled Makeover as the name.

[@GenesisPrime]

Greatest thing anyone has typed ever.

[@ChristineHK]

I came across your channel on my home page on KZbin. You're a riot! I laughed my butt off but I love the info. BTW, I'm 74 and I like lifting weights but I'm not in the shape I was in many years ago. I will never look like Vicky Plamenova but am inspired by her. (see her on KZbin) nor will I ever look remotely like Erin Stern. But they are inspiring and I like the info you are stating. Keep it up. You never know who you might inspire. I'm battling 37 food allergies (no lie) but I try to eat well; mostly protein with some veg. I do exercise with free weights.

[@renzbenton1]

I'm a swimmer and I've been trying to lose weight. This is working for me. I have more energy and I'm steadily losing weight. Thanks for making this video.

[@jamesbailey5491]

Thank you for the great info Ryan! You are the man and love watching these videos. I have been working out the last 6 months and have stayed at 240 but my body composition has been changing and I have been getting stronger. I feel like I have been in a bulking phase. Now I just need to cut the weight some. I’d like to be between 200-215. Im going to use this and hope I start seeing some major differences in the next few months

[@LordRykard9376]

Hes on gear.

[@FitnessAtHomewithClintGrimes]

Thanks for this video! Your content is golden. It helps me improve myself and I recommend it to my clients all the time.

[@dadususi9834]

Amazing information , mind blowing . Thank you so much !!

[@empirion502]

It's also worth considering how far you can push yourself and maintain consciousness all day. Used to go apeshit with cardio and kept ramping up as I plateaued, ended up on constant plateau and taking naps every day because it was too much for so few calories. Started taking walks, walking the dogs, instead and all of a sudden no more naps and no more plateau.

[@misterb1132]

Naps are normal...and healthy.

[@empirion502]

"I love a good nap. Sometimes it's the only reason I get out of bed in the morning. "@@misterb1132

[@ceofounder]

Absolute educating and eye opening, thought provoking video on dieting! Professor Ryan Humiston is winning!

[@disguy1801]

Thank you for the information

[@christopherhawthorne5395]

Excellent stuff right here

[@LowHangingFruitForest]

I’ve followed this advice and cut 2 lbs in a week while eating more by walking an extra 8-12 miles a day with a weighted vest. Been the easiest weight loss I’ve ever had.

[@marvinbrooks2601]

Keep them coming, I’m 54 and luckily I have not looked a day older than 30 that plus 20 years military I’m maintaining weight. Your programs are helping me get back into muscle shape

[@NVIDIAGeekify]

not a day older than 30? i say cap

[@hosneara8535]

You earned a sub!

[@Copelandistic]

Hey this video is actually a masterclass. Thank you very much 🙏

[@leondelicato4638]

I used to always live by this without knowing the science haha.. I witnessed this mostly during my career. I am still active military and whenever I am carrying my closet-sized-backpack to the edge of the world and back eating the same calories I always eat without dieting just to maintain maximum amount of big non-chubby leon I feel energized and shredded for weeks. Need to implement this way more in my average life and daily routine... thanks for passing on the knowledge. hope your dog gets better fast

[@stephanmartin5030]

Just like recomping the body. This is great!

[@johnxpaulson]

great video mate!

[@ukaszczyz2962]

Straight to the point. Great video!

[@sharnfofarren845]

Dude, you are hysterical. GOD Bless you and your beautiful wife and the fur babies that you guys parent!❤

[@jakecavendish3470]

Are their babies hairy? Sounds horrifying 😮😢

[@damonbrown8360]

Ok Ryan I’m impressed! I’ve tried the traditional method and it sucks I did the weight vest thing but never though of adding any weight losses to the vest to maintain it’s brilliant!

[@naheemrazwan]

Great content as always

[@precisionsoundworksstudio]

Wow! Great vid. Also, killer studio/weight room!

[@buyi249]

This is exactly what im doing now. I used to do hiit and eat around 1300 calories to go from 65kgs to 60kgs, sure i lost weight but it wasn’t sustainable and id end up just being stuck at 62kgs. Now i started weightlifting, doing hiit and liss, eating 2000 calories and my weight is 64kg but my body is went through recomposition as Ive gained muscles and losing fat

[@michaelwightman1810]

I agree with much of this. I've dieted and competed on stage. However, all the extra activity can also drive up the hunger as well so you have to eat more. And too much cardio can make the muscle appear less full if you are competing and worried about that part. Eat foods that keep you feeling fuller and meet somewhere in the middle. Drop some calories and move more instead of just one or the other.

[@RideAmerica]

That was my first thought - when I increase my activivies, my hunger increases as well.

[@jakemaxwell2800]

Walking isn't cardio, it's activity

[@tristantennant9528]

Absolutely brilliant. Best explanation ever. Thank you.

[@tonydoyle753]

First time I've heard about you and watched your videos. Man do you have it together! Love your tips and instructions. You're sense of humour is top notch. Geesh you know your stuff. Will be following you from today and onward. PS: I'm trying to increase my deadlift PR max. It's not going as I want it too. Is there a video where you talk about such things? 👍👍👍

[@kiiteecali]

I just purchased that same weighted vest after hearing about the guy who wore one during prep. It's definitely got me burning more calories. I'm on my second week of the 30 day full gym program and I'm loving it! I realized my body burns more efficiently by burning more calories than consuming less and accumulating 10,000+steps per day is a great part of that equation.

[@CodepageNet]

According to a calculator, walking 5km/h for 30mins burns only 130kcal, at my weight of 85kg. If i add 20kg (a vest), 105kg it shows only 150kcal, barely a difference. what do you think about that? are you wearing the weight vest the whole day? i also have doubts that is a good idea for knees, posture etc.

[@rockon8174]

​@@CodepageNetwalk on an Incline.

[@marleyhill34]

I'm nearly 42 and female. If I don't walk those 10k steps every day, my body seizes up. lol! Yes, I'm at the middle-aged🤣 stage of use it or lose it.

[@mrdune5479]

This cut I decided that I wanted to do a combination between a high and low energy. Kinda curious your opinion I lowered my calories about 300 and increased my cardio by about 300 cal. So far so good, down 5 lbs in 4 weeks. I unfortunately am a crane operator working 65-70 hours a week. So I'm fairly sedentary minus lifting weights. I've been using a combination between walking and jogging after work to burn those extra 300 calories. There are times at which I do feel pretty hungry, although I have the discipline to deal with it, I have felt a lot less hungry in this cut. About another 8 lb to go

[@martinpineda1496]

Great information thank you!

[@HarveyT2002]

Informative and funny. I’ve found the new goat. Might use this to study for my sports science exams

[@sarahborders2348]

Eating much more protein and calories, weight training and walking 45 minutes a day has made me so lean with lovely muscles. Everything you said is true!

[@mr.spokesman5849]

Really? No homo?

[@robasselin9959]

This video is great and very informative the only question I still have is for the tradesmen like me who are constantly moving throughout the day then lifting weights after work. How can we ramp up the energy and burn these extra calories. Back before I was so busy I would play basketball after work and I lost weight like crazy and with covid I did the ole inflation trick and am trying to get back to where I was.

[@drewthedirector]

I feel like I need to watch this 100 times to catch everything. Well done on the pacing and production quality (like for real it’s very well done) but also there’s so much quality and complex info here that I’d suggest slowing down the edit a bit so we can actually retain what you’re saying and also more graphics to help haha. Great video fascinating

[@chomnansaedan4788]

This makes perfect sense. Thank you.

[@moes663]

I don't know if I'm understanding as well as I should, but I'm about 40 pounds plus and I was wondering why I was struggling recently with slow weight gain the past few months. Now when I go back down, I'm going to get a weight vest to add the weight back during walking sessions.

[@Ganvy]

I will never understand how a 50 year old can stay so fit!

[@Scribemo]

😂

[@aaronperry2009]

Forreal I figured this dude was at least 42-45 holy shiet

[@jakecavendish3470]

Omg I just saw his actual age too. I honestly thought he was at least ten years older than me, he's actually younger than me 😮

[@aaronperry2009]

@@jakecavendish3470 TRT ages you lol

[@jakecavendish3470]

@@aaronperry2009 is that what causes it? I've never taken anything like that so I don't know what the side effects are

[@sander3505]

Thank you. This gives me hope again.

[@gianfrancocuello428]

You are like the Casye Niestat of bodybuilding. The quality of the videos is outstanding!

[@NoneNONE-cd8pc]

Perfect timing!! Creating a 500 cal deficit through walking has helped me tremendously.

[@MicheleAncis]

Hi! Can you confirm how much walking gave you that 500 kcal deficit? I might as well try it 🙂 Thanks!

[@Lorij24]

I first saw this advice with Stan Efferding's vertical diet. He recommends just walking after every meal. Makes total sense and I'm going to try it, too. My body is too damn sensitive to weight gain and I'm not going to cut to starvation levels, F that. So walking it is.

[@ams914]

@@MicheleAncis Sounds like 2 hours for that amount of burn. Basically, too much for most people.

[@MicheleAncis]

@@ams914 Ryan says - If I got it right - 10k steps --> 500 kCal. 1 step stride is usually less than 1m (certainly mine is), so that makes 9 km or at 6km/h ~90 minutes, which is also what I found elswehere. I was just double-checking with someone who claimed to have used this to his/her advantage... Let's see :) I am working remotely these days and happen to have a treadmill, so clocking 90 minutes between outside morning walk (which I do regularly, 20 minutes these days, to get "early sun" as Dr. Huberman suggests to do for circadian rythm) and some indoors treadmill might turn out to be doable. Heck, I could even /lightly/ jog if that would help shorten the torture by maybe 20% 😀

[@commanderstud2417]

So correct me if I’m wrong. Instead of eating 500 calorie less at our maintenance level we eat at maintenance but ditch the 500 calories with walking at least 10,000 steps?

[@Ispeakit]

Today is my 1st day on the Garage Program... and holly hell... man... my arms had never been so pumped, I felt dizzy at times, wanted to quit, had to drop the weight considerably to complete the sets and reps. My whole body is screaming "Don't hit arms again whithin the next 72 hours or you'll die". You don't do the session, you survive it. I just loved it! Note: I think I'll have to draw a pentagram for leg day...💀

[@hecallsmedado]

How long about us each workout?

[@buycbdonline]

Just found your videos, this is the content I need. No bullshit and dogs on meds, love it!

[@redwolfalpha4658]

Thanks for sharing

[@mplate1792]

I lost 20 pounds and was in great shape. Then my energy dropped for no apparent reason. This video provided the reason it happened. Good job!

[@edackley8595]

Take walks with a backpack. Haul the weight you lost. Add carbs back in. Your fat loss will be like hitting an afterburner.

[@dariusshojaei5036]

20,000 steps a day for almost a year now. I've lost 56 pounds..

[@makeyourmovie123]

how do you do that? 20000 steps is between 9 and 10 miles. what do you do. are you a mailman or a waiter or just walk all day. I have trouble getting in about 3-4 miles :)

[@dariusshojaei5036]

@@makeyourmovie123 I wake up every morning and do a 20 minute walk before I Shower. I try to stand most of the day, I use a standing desk. I also pace a lot because i'm ADHD. I go to the gym 5 days a week. I do a Sunset walk every night for about 20 - 30 minutes. I work as a property manager, and part time web developer.

[@khalidkhan9497]

That's all there is to do over 10k per day is the trick ,20k is just amazing commitment

[@jesseberg6183]

Dude im always hangry, im stoked to give this a try, thanks man.

[@1DShoe]

I love the way you break it down into almost a conversational style, without dumbing it down. You assume we’re all reasonably intelligent, but also just average folks. Right on 🤘

[@shiwoonryong]

Great video , but there is an issue with the formula that is provided in the video about the BMR : i believe you need to switch the " x " ( multiplication sign) by the "+" ( addition ) sign As the formula should be BMR = 10W + 6.25H - 5A + 5 . Thanks for the insights as always :)

[@derKischda]

Figured that out too after getting a result of over 1 million calories.

[@del_tco988]

this has been driving me insane. thanks.

[@erikhorne846]

Just a heads up Ryan you should have a plus in between your weight and 6.25 instead of a multiply symbol. Had to look it up myself because the numbers in your formula just wasn’t equating!

[@janoguiamba3749]

thank you. I am from Mozambique, Africa, and thank you for your contents its very very helpfull and please dont stop thank you

[@paybax]

Love it! Only thing missing is TIME. Cardio is time that’s not needed for fat loss. Why spend 7 hours per week doing cardio when you don’t have to? Well I guess you explained that. That’s the only part missing from this very good explanation. This method takes a lot more TIME.

[@petersensz23]

time is the biggest excuse. you will lose time by long dieting. if you go like he said you reach your goal of FAT loss much faster.

[@ZedzDed311]

​@Generallyannoyed2024 that's when he referred to eating low carb vs high carb

[@kaiju1455]

Yeah I noticed I lose fat faster when my deficit comes from physical activity rather than mostly dieting

[@mikevonhohenstein5587]

Great video. Also gave me quite a few chuckles.

[@sublight1233]

Awesome, I’m going to try this straight away👍

[@facundopirola812]

Hey Ryan, A few quick ones. Insulin may decrease appetite, but at the same time, it stimulates fat tissue synthesis which in return, stimulates leptin. How are these two balanced in a high carb diet? ( I guess whole food is the answer to this specially if you talk about TOTAL carbs and not net carbs and that insulin resistance tend to cause fat tissue ) What about the satiating effect on protein and fats?

[@gabrielemagnabosco8926]

As always, you have to find your way to balance everything If you already have your diet on point, you compensate a little more food with higher NEAT This isn't really new, we are just moving as far as possible from the old tragic "CUT phase" where you went from a 3500 kcal bulk to a 1600 kcal and feel like shit for 2 months

[@supirman]

more carbs -> more volume of food. Eating a bag or two of 100cal popcorn does me wonders for my mental state when dieting.

[@markabram4977]

Jesus Christ Iv never thought of dieting this way. It’s amazing. Iv always thought to cut calories but this is wayyyyyyy better

[@josephfrancis8046]

Absolutely brilliant thank you

[@starbar82]

Probably your most informative and most important video on fat loss. Take a bow!

[@daronello]

I'm a chubby guy who's tried every diet known to mankind, read over sixty books on diet and nutrition along with obtaining a degree in Osteopathy. In ten minutes twenty seconds you've explained what I intuitively know to be true based on all that input, but could never quite figure out. You are a clever, funny guy. Your videos are brilliant. Thank you.

[@AlternativePathTeaching]

Fit Father Project. That is all.

[@eternal7083]

Stop eating carbs and plant oils. Your body will digest carbs much quicker and store fat in your body. Fat is good for you. I eat mostly animal products, i.e. raw meats, organs, fat, eggs, milk, butter etc. and i'm lean. It's the natural diet. Good luck finding carbs in nature

[@theguy9067]

Osteopathy yeah

[@shanecreamer6889]

This works. As a 55 year old man with good overall muscle (17" guns @ 5'10") I could not get below 205 pounds @ 30% bodyfat. Trying to starve myself below at BMR - 500 calories was not working. I started rucking with a 35 pound weighted vest and in 3 weeks I am down to 195 pounds at 25% bodyfat. Diet is 50% protein, 30% carbs, 20% fat. Eating to BMR + PAL is working but increasing activity is the key. Just Ruck in the morning & evening with (2) 30 minute walk with ear buds & podcasts and you are done! Thanks Ryan.

[@Cyg_nus]

Really useful stuff. My take is that everything works for fat loss if you do it properly, don't hate it and can stick to it. The key thing that varies across people is how much their body loves or hates different ways of shifting fat

[@pabloescobar9958]

Hey my man this is the first video of yours I watched and I wna say that this is by far…….the most………..incredible…………..piece………of……..info put together!!! Damn bro it just made sense and ur humor is on point too jus wna say thanks man this helps a lot keep posting and keep goin 👏🏾 👏🏾

[@Nyaxxy]

I'm 3 weeks into the weight loss process. I've cut my calorie intake by 500 per day and have went from months of a sedantary 2000~ steps per day to now walking 8000 every morning, usually clocking up 12k per day. I've seen my weight decrease 1kg per week which is around what I was aiming for so I am quite happy with it so far and Im not really hungry during the day. I'm not getting enough protein (around 100-120g per day) so I'll be aiming to get it up to around 180 each day going forwards for the next couple of weeks and see how that feels. I might bump up the calories eaten to have a 300 daily deficit to intake more protein and reduce the loss of muscle in a few months as I near my weight goal to ease into a maintenance calorie diet I dont go to the gym but I do some resistance training at home with bands and dumbells every day or other day.

[@tomojarvis]

Did you even watch the video? He said to keep your calories at maintenance and create a 500 calorie deficit through exercise

[@MrSpwn]

I used to be a low carb person because the low carb community tells you how it eliminates hunger, and me having a massive appetite, thought I'd do it to help me control my hunger. Ummm, no... sorry but low carb, high fat is NOT satiating at all. I was always hungry, and more hungry than normal. Switched back to a higher carb diet (I get about 0.3-0.5g of fat per pound of body weight, 1g protein per pound, and the rest carbs) and feel so much better in terms of appetite and gym performance (and my LDL improved). And my last fat loss phase was so much easier! Now, I think keto is still the best diet for endurance athletes. But for the regular person wanting to gain some muscle, some strength, and have an easier time eating at maintenance or lower... then a higher carb diet where you get enough protein and enough fat is the way to go.

[@ThaMetalMan]

Great video!

[@cranneymusic]

This was awesome!

[@boxingjerapah]

High fat / low carb seems to work better for me than high carb / low fat. Problem I find with high carb is that once I start with the carbs it's harder to stop. Fat seems easier for me to control portion size etc.