Why Exercise Is A Bad Way To Lose Weight

[@fleadoggreen9062]

I exercise because it makes me feel younger and stronger and a general feel better about myself

[@Jay-Kay-Buwembo]

This 👆🏿

[@adolfizan3115]

That’s not what the video is about

[@emmaphilo4049]

Yes!

[@Fitness4longevity]

💪🏽

[@Tunjio]

@@adolfizan3115 try to understand what his comment is about...it was a comment on how exercise works for him

[@blitzkrieg6872]

I am a mountain hiker. I hike about 20 miles per week. Lots of incline. I never bother to weigh myself. I don't care what the scale says. My body now looks better than it did thirty years ago. My BMI improved so much that my entire body composition changed. My clothes fit great. Especially the waist bands. Any fat that I used to have has been replaced by lean muscle mass. I am very strong now. My blood circulation is so great. I never get cold. My complexion looks incredible due to all the blood circulation. My lungs and heart are in great shape. It's not always about weight (number on scale). It's about how you look. How your clothes fit. When the compliments start pouring in, you know that exercise is doing you some serious good!

[@MK-hh1vo]

This is such an important message! I learned this by accident! My life is better for it. "Work out" for muscle tone and possible mental clarity but not to "burn fat"! I can sit still for a year and lose massive amounts of fat by simply eating the right foods at the right time.

[@johnnafarrell3336]

Same here, I had a stroke last year, while recovering from heart issues while I was in hospital. Trapped in another province due to covid! Where I had to get a dr. This dr only cared about MONEY! All my former meds were changed out. Niacin, was one of them, he added a med for ulcers& colitis 🤬which I never had in my life, along with a statin, where a blood test never happened. My cardiologist only prescribed 2 heart meds. This of course was my fault, by not looking up what the dr had given me. Instead of getting better I became worse. With vomiting 3 days, followed by 2 days diarrhea! I had this dr since June15/21. My joint pain intensified especially my knee, where I thought I either had a blood clot, a bakers cyst, or I ripped or damaged the ligaments or muscle. I had stabbing chest pains, shortness of breath. That seen me again at ED at the hospital! ( where I left after having to wait over 6hrs +. If I was dying, I preferred to die home with family! The 🇨🇦 health care system is a disaster!! What I seen there, could qualified as a horror movie!!! I was terrified to eat! Knowing what’s going to happen😢This is when I started researching my symptoms, by this time I was down over 40lbs ( guessing). I also noticed my edma, was gone in my right ankle, lower leg. But the swelling in my knee is still there. But now the pain is lessening. I went cold 🦃 on the statin along with another beta blocker to stop my stomach acid! I was furious with him for not reading or requesting my medical records, where he would know this. My gallbladder was removed after the birth of my first child, who is 36 !!. In 2012 through work and stress, a stressful breakup, years of abusing my body an soul. Has brought me here. Thanks to GOD. I’m now only eating once a day, I tried to do 2 meals a day, but couldn’t do it, I would only get sick again. My body from being so sick for over a year, I believe has adapted to only eating one meal. New Dr, appointment August 29/22.

[@MisterUrbanWorld]

@@johnnafarrell3336 We need to meet up and discuss this over tea

[@neadster469]

Exercise, is nothing more than a tool in the tool chest of each persons overall health and lifestyle....much needed, I might add.

[@siitan83]

Tool to grow, use, develop muscle

[@jimmason8502]

Exercise is important for fitness but the only thing necessary for fat loss is calorie restriction.

[@siitan83]

@@jimmason8502 cant agree. Like p.attia put it, its only one of the levers of three. These 3 are : when you eat, how much you eat and what you eat.

[@thetreasonseason]

@@jimmason8502 metabolic syndrome

[@mosesng1109]

I summaries for you in one word.....hormesis.

[@authyfortytwo7891]

Moral of the day is having a bad diet while exercising is why it failed. That is why having a healthy diet plan with workout is good. Working out is not just for losing weight it’s good for gaining stamina and strength. Like if you want to carry luggage or move up stairs.

[@markin_]

Yep. Our body needs movement. And as life expectancy grows we should care about building muscle stock for our old age. We can loose up to 50% of our muscle mass from our 20s to our 80s.

[@InTheNow2020]

Good content. The Golden 80/20 Rule: Moderate exercise (20%) and reduction of caloric intake (80%).

[@emmaphilo4049]

I like that!

[@SibleySteve]

He is correct. In 2021 I lost 40 pounds by reducing calories. I stroll casually 10,000 steps per day, which is very casual, no cardio at all. My dog likes to stop to sniff every 20 feet so my walking is not really exercise. My thesis is that the weight fell off because I cut out snacking.

[@oolala53]

But he says it is not simply the reduction in calories. I as well took off 40 pounds years ago and have maintained it. I did not make the changes that he was talking about. But I think to get very thin, it would take a much more restrictive regime that so far doesn’t seem worth it. Working to keep my blood glucose in a better range is something that I’ve made some sacrifices for. They are not near as easy as the sacrifices I made to lose 40 pounds.

[@gibonno7610]

Cutting out snacking, bread, and sugar will do wonders.

[@SibleySteve]

The anti bread mob twists my words. I lost 40 pounds since last April, I weight 147 today. I eat bread, I bake bread. I use 12-14 nightly fast. I also have a beer every night to chase the scotch. Somebody is selling a load of horse shit about diet to make money.

[@williamdennis1537]

@@SibleySteve yes, I believe you are correct- as reductionist as it may seem. When I snack, even when adhering to my designated proper diet, I sabotage the process and my desired results. Clearly, you cannot keep the hormone insulin engaged between meals signaling storage responses. I calculated the actual weight of my snacks once, and I was quite surprised that, by weight, they never were equal to the weight that I gained.

[@cmonroe1]

@@SibleySteve Interesting!! So how many calories are you eating a day.. do you count calories at all or just eat until Full.. Great Job by the way..

[@andycormier2475]

This video eloquently describes what I know to be true deep in my bones: REDUCED CALORIES WORKS. The scale started moving for me ONLY when I stopped listening to what all the calorie calculators on the internet were suggesting. I treated my weight loss like an experiment, and I found that a 1,500 calorie a day target with a loose intermittent fasting schedule is what works best for me. I'm alert & have a ton of energy. I now consider exercise as solely a benefit to my brain.

[@ubax7774]

Are you saying that caloric calculators were telling you to eat more calories than needed?

[@andycormier2475]

@@ubax7774 Basically. TDEE calculators suggested around 2,100 calories a day. Experimenting showed me a path to success.

[@hotbird3]

This gentleman just gave a solution on a golden plate to the global food shortage.

[@tennyis28]

I've had very good success using exercise to lose weightfor about 20lbs. I had a 100 to lose and after about 20 I just couldn't keep up with the exercise. Using your videos, fasting and doing a ketogenic diet for the most part i've dropped 85lbs. I've barely exercised at all but i'm at the point now that I want to start adding some muscle back andgetting into better shape.

[@QZDog123]

Great work, keep it up!! 👍🏼

[@ctaitai]

So its goes back to achieve that balance in between exercise routine and nutrition aspect... Why lean into one thing when you can implement both in achieving your body goal...

[@tylerrose4416]

You should definitely be eating carbs if you are going to start exercising

[@tennyis28]

@@tylerrose4416 still a work in progress for me, that comment was 4 months or so ago. I'm down about 90lbs now and i've been in and out of keto trying to find what works. I've come to the conclusion that I have some kind of allergy, possibly gluten. When I go off keto I feel like shit, I start getting skin rashes, aches and paints, etc. right now i'm doing keto lunch and dinner then having some carbs for snacks in the evenings, trying different foods tryign to narrow down what makes me feel bad.

[@lb3061]

Hi Tenny , how do u measure your ketones to know that u are in ketosis?

[@Erinski]

Keto with intermittent fasting is really working well for me, and the concepts in this video really back up why that's happening.

[@jackedkerouac4414]

Unless you meal plan keto is an expensive diet and lifestyle. I ate 2 steaks with eggs the other day and the steaks were $20 each

[@Erinski]

@@jackedkerouac4414 Steaks ain't cheap these days. That's why I sort of treat them like a reward after a period of time, instead of a semi-daily thing. A nice thick-cut ribeye, pan-seared and basted in plenty of butter with thyme and crushed garlic.

[@jackedkerouac4414]

@@Erinski Yup. I stopped eating steak at restaurants. Pasta too. The markup they put on them are ridiculous. Pasta for $13 or more. What did it cost to make like $4? lol

[@michaelfortney7510]

I have lost a lot of weight over a 40 year period. I have used intense exercise and calorie restriction. What happened to me was I got addicted to extreme exercise because it gave me a real high...but I ate like crazy. My experience is calorie restriction combined with intermittent fasting and or time restricted eating and walking at a brisk pace about 3-4 times a week works best for ME. Plus if you get hurt or wear out a joint and you stop exercising your screwed because you will over eat but not burn off the calories like before you got hurt.

[@letsdrive899]

Exactly, you cant depend on exercise. Look at boxers when they retire. Most of them turn into blobs. You can have active lifestyle all life but you cant exercise like a navy seal forever.

[@AITreeBranches]

For me personally, struggling with weight loss all my life, everytime I just kept a diet to lose weight, it never happenes, never. As soon as I start doing sport my body transforms and I feel 1000 better and more energetic. I just had to accept the fact that sport has to be a daily part of my life. I also eat healthy, don't get me wrong, but I think this video is not good for anyone that wants to lose weight. Losing weight only by diet gives you loose skin and besides your fat you loose muscle mass also. From my experience, sport is the way to tackle weight lose.

[@MariaM-co2ui]

I think u may not know enough about what happens to your body during a fasting period. It’s worth exploring. You will not get loose skin or lose muscle mass.

[@AITreeBranches]

@@MariaM-co2ui I do fasting also. And I have a whole library about the subject. Is just my genetics, very slow metabolism without daily physical activities.

[@billtwolabbs3959]

I took his comment about exercising differently. It's more about focusing on diet and exercise is to build or maintain muscle not to lose weight. I do believe that exercise helps to keep metabolism up for longer periods of time but it also means you will be hungrier.

[@m.b5777]

When it comes to weight loss 3 days of intermittent fasting = 30 days of excercise

[@AITreeBranches]

@@m.b5777 Please show me the data on what you're saying.

[@Lance54689]

My experience matches this relationship with exercise and fat loss, but I find a different angle to this. I find that exercise makes it a lot easier for me to maintain the proper diet for fat loss. If I stop exercising for a few weeks, it is very hard for me to maintain a no sugar/lowish carb/IF diet. Also the diet makes exercise more enjoyable. Diet and exercise reinforce each other.

[@dounghataiwataim5180]

Totally agree lance helps my attitude brain especially with depreesing covid and helps immune system

[@immanueladithela8706]

That's so true. I feel much more motivated to maintain my eating habits when I'm exercising..and vise versa

[@briterry4961]

Very true. If I eat like crap for a week and then get on the treadmill, my whole mindset changes when I get off. It's like exercise helps you realize the true condition of your body and what fuels it vs what doesn't.

[@Hypertrophy1971]

Same…good habits aka exercise provide necessary reinforcement to eat clean and resist the ever present urge to overeat. When I quit exercising it’s extremely difficult for me to stay on the straight and narrow, nutrition-wise.

[@erictorres2818]

Do cut out carbs, don’t cut out food groups. Calorie deficit is what you need to lose weight. Much easier to stay on diet to lose it slowly than yo yo dieting

[@michaelmerback]

This is one of the most eye opening and life changing fundamental pieces of fat loss and overall health that I have ever come across . Thank you Mark and to your team . I am enjoying your book two meals a day right now . You have been a huge blessing to me and my family by your insight into health and fitness . Also by watching you and how you live is an inspiration to me. I truly thank you .

[@DC-ih8bv]

So.. fasting is the secret. Going long periods with no food and your body using stored fat as energy. I’ve been doing it and it’s amazing on your 16-17 hr of fasting , your not craving food. You feel great and focused too. My weakness is the coffee with cream at 4 am.

[@drewtakesprofit8897]

same here. black coffee is doable but I love my iced americano with cream

[@luwildy]

Coffee with cream doesn't break a fast

[@DBASSDAN]

@@luwildy unfortunately it does

[@luwildy]

@@DBASSDAN no it doesn't. If you're using full fat cream or butter and no sugar in your coffee then that is a pure fat source and fat doesn't spike insulin. That's why people drink keto coffee and stuff

[@SilverforceX]

Coffee with full fat cream and no sugar is fine. Just not too much cream! Coffee + pure butter is also very good.

[@richardkohn4153]

The elephant in the room is everyone here only thinking of "exercise" as cardio instead of resistance training.

[@brandonpotts54]

👏👏

[@mi3helle707]

This one. Endurance aswell

[@SomewhereInIndiana1816]

Exactly!! 🙌

[@bicgohill8756]

Yes sir, when I went from running to walking that was the finale piece of the 8 pack Abs puzzle.

[@Encephalitisify]

Or doing both at the same time. Which is the best of both worlds.

[@ONELIFELIVEITOZ]

I’m 56 T2D reversed. I do Keto OMAD. Brilliant. Keto fueled now. Eat really well whole real food. Was hard at first but sooooo worth it. Thanks.

[@JohnIn2SonAZ]

I have lost up to 55 pounds via Cardio. I have never lost body fat via diet in my entire life. I have been a competitive cyclist for over a decade and a half. I gained body fat every time I stopped riding since hitting 55 years old. And lost body fat every time I started back riding again. Doing cardio every day is a must for longevity. Period. Exercise and diet is most important in life. Riding a bike has actually curbed my appetite. I have maintained 5% body fat from age 30 to age 58 via good diet and long hours of cardio.

[@leewood28]

These two guys are absolute treasures in this field. I first learned about Sisson on Joe Rogan (last Spring), bought two of his books and things have been transformed since then. This idea is what captured my attention to follow up with Sisson's work: The body will burn carbs (and will not burn fat, it will only store fat) until you teach the body to burn fat. Then, once the body learns it has to burn fat for fuel (and not carbs), it starts to burn the stored fat you have (which also limits hunger!) and you literally will be shocked at the fat burning ability of the body. The kicker is that all this will happen (although exercise is fine) without exercise.

[@MS45636]

You can eat a high carb low fat diet and weight will fall off you also though. Does it depend on the person, idk. You can see evidence of this when fruitarians get skinny. Look at the vegetable police's diet atm, high carb and his body has gone back to the slimness of a teenager.

[@leewood28]

@@MS45636 Whatever works. 👍

[@sandrarichards3716]

What books did you start with as I’m really going to do this thank you

[@leewood28]

@@sandrarichards3716 “Two meals a day” by Sisson is great to read and Sissons reset diet book. I also watch their YT videos. He and Brad Kearns make it understandable.

[@alexjaljl]

How do I teach it to burn fat? Fasting?

[@jrg4094]

"Cut back on the amount of food we eat." Food companies losing their minds. No no...you need to eat meals and snacks and if you're hungry, why wait?

[@louismartinet882]

As a lifelong endurance athlete I have battled to maintain my ideal weight. Working out 4 hours a day was not working. Recently I changed my diet to low carb paleo type of diet and changed my eating habits. I re-emerged from retirement and reduced my workouts significantly. The result has been significant, 30 lbs or weight loss, maintaining muscle mass, reduced resting pulse and less desire to eat bad foods. I am looking forward to returning to a reduced workout level and seeing an overall improvement.

[@David-kd5mf]

Big missing info from this is the need to deal with toxins in fat once tapping into excess stored body fat. Much of the adipose has polyunsaturated fat which when burned is highly inflammatory. Vitamin C and a liver support like milk thistle would probably be advisable. Also ashwaganda to deal with stress of weightloss. Melatonin possibly for better sleep while in caloric deficit.

[@melissadavis9826]

Mark Sisson is the OG of anything regarding the topic on metabolic flexibility !!

[@shinskoala7072]

So refreshing to hear someone who understands the importance of hormonal control for optimal health. Any diet that does not address this is completely flawed and unsustainable.

[@tomkoz513]

Mark, When we exercise we produce hormones. When we eat we produce hormones. One group of hormones suppresses the production of the other. In other words, if you exercise enough, you can make enough hormones so that it will be as if you haven't eaten anything that day, regardless of how much you ate. That's all. It'll be as if you've fasted for 24 hours, at best. Nothing more. That's why it appears as if there is a limit. Conversely, if you eat enough food, no amount of exercise will allow you to lose weight that day. The body just regulates it's hormone levels depending on what you do or don't do. Eating causes the hormones that cause weight gain to be produced. Fasting allows these levels to fall. Exercising enough simulates fasting. Eating correctly also allows these levels to fall, which makes fasting, as well as exercising, completely unnecessary. Our body weight has little to do with energy. They're two separate systems. Of course, this is just the tip of the iceberg when it comes to weight loss. I could go on for hours.

[@Turis_Beauty]

Reading this makes Me aware that I need help 😣

[@AngerManagementOverland]

I prescribed to his recommendations. In my experience the fat adaption diet provided me the ability to double my exercise load through reduced pain, inflammation, and body weight. He is not saying exercise is bad. He is saying diet first. To rely on exercise with a poor diet is a recipe for metabolic disaster and chronic exercise induced inflammation and injury.

[@Maxseven777]

I know so many people who go to their fitness center and work out like crazy, and then after, at dinner or lunch, they eat an entire cheeseburger, fries, sugary soft drink etc. I think they feel it is okay since they "prepaid" with the work they did at the gym, and the large food intake won't have any consequences - completely wrong in my experience. The more they exercise, the more their snacking permit is presented and used. Spending an hour on the treadmill and then having a jumbo fruit smoothie and then going out for pizza and beer(s) later is baffling behavior. Another thing I find interesting is that in the long-standing narrative surrounding the human diet, we use the term "calories" as though it was a physical substance, which it is not - i.e. you cannot literally eat calories; That would be like saying you are eating heat. Would it be better to simply measure and focus on your food intake in grams per week and set a long-term budget? I mean we all know what is being said when we hear that one is burning calories, but still that irks me. :)

[@dshoec]

For a while I thought I could eat what I wanted as long as I exercised. I was very wrong. I got up to 300 lbs even though I was exercising every day. Now after I have been on the first diet in my life, I lost 55 lbs in 8 months and now weigh 245 lbs. But it is getting harder to lose weight because I've kind of plateaued. Been stuck at 245 for a month now.

[@ineedhoez]

Try a water fast. A quick 72 hours always gets things moving for me.

[@johnwalbridge7883]

Fasting is great. If you've never fasted inwould start slow. 12 hrs fast means no calories water coffee tea no sugar or cream. If it was no big deal for ya try 14 hours and so on. If you do a fast for to long for beginners you can feel like crap like a flu it's part of a detox. Slow and steady. Fasting is one of the best ways to lose weight and boosting testosterone in men. Plenty of info on the internet. Ty

[@ineedhoez]

24 will probably work too.

[@soundcheck2k7]

Intermittent fast and diet adjustment. Stick with protein and veggies for a while. Watch the results

[@befree9579]

I would eat maintenace if you been on low deficit. Give your body time to adjust to your new bodyweight. So if you previously ate 2000 cals, eat 2600 for 2 months. Or reduce the cardio to not lose calories. Let your body relax and get tighter.

[@escabrosa1]

So true about exercise ramping up hunger. When I thru-hiked the Appalachian Trail there were times I got crazy hungry, they call it 'hiker hunger'. When you backpack 2200 miles in 6 month over mountainous terrain, you're burning serious calories and you're always hungry. Sure, I lost a lot of weight even though I was eating as much as I could, but after I finished the trail I gained a lot of weight. Too much. Mark talks about going several days without eating when you have the keto machine going good. I wonder if someone could hike the trail by just pigging out on the right foods every 3 or 4 days when you hit a resupply town, and essentially fast those days you hike. I don't think so, but it's an interesting thought.

[@jodyjohnson1666]

I have been dreaming of a thru-hike too. I wonder if I could eat big one day, then hike for 3 to 5 without eating. Carnivore in town, feasting. Then hiking very light, but carrying bag and tent. Have your tried this? Do you know of any successes?

[@ljupkan3873]

That's it....I'm not eating after 6 pm again 🙂 It helped me in high school to loose excess weight, it'll help me now, post cancer treatment and on hormonal medicines that keep me in menopause , I hope

[@wataki2]

DIM supplement

[@travisedwards6837]

So the hour of cardio I do and the 1200 to 1800 calories a day that causes me to loose 20 lbs a month. Shouldn't work?

[@letsdrive899]

About 8 years ago I thought I was slim and fit, 186cm and 82kg. Then I started fasting because of health problems and droped down to 74kg. I didnt really change my diet or exercise. Just times of meals. Im below 10% body fat all year for 8 years now. The biggest advantage for me is the energy and clarity I have when I dont eat.

[@Dontfearthereaper01]

Agree 100% with this. I need to lose 70 lb’s. I’ve dropped 30 lb’s without moving a muscle, just with reduced calories over the past 2 months. I’m now at the stage I feel I can join the gym. But this is primarily for swimming and a sauna to tone up. I might do some resistance stuff once I lose the remaining 40 lb’s. But I am confident that the main thing is going to be intermittent fasting coupled with reduced carbs and a Mediterranean diet. I’m in my 50’s and had some health issues. Exercise is a four letter word to me, but it is necessary. Necessary but not THE main tool for weight loss.

[@Cjzdrums]

Thank you Mark! I have tapped into this recently, it’s life changing. Almost hard to believe at first. It’s re-training your body in other words.

[@brandonpotts54]

Well you don't set up your intake to match your output you are going to have a bad time. I was infantry with 82nd and still out performed 18 to 20 year old kids coming in and I was in my 30s, and thats because I ate correctly, I got 8 hours of sleep and paid attention to recovery, no one thing is better then the other it all works together. If you just make small changes over time and stay consistent the weight will come off and stay off. I have seen people successfully drop tons of weight and still not be physically in good shape, they still could not run a full mile or even support their own bodyweight to do a push up or pull up, they were basically a person who still was not in good shap but weighed less. We as people love to over complicate getting in shape, consistency in diet, cardio and resistance training and above all you have to show up and do the work, its a lot of rinse and repeat.

[@TheePrettyGirlSwag]

It really is that simple. Less carbs as possible & less food…fasting 18-24 hours. I jump on my Bellicon a few times a week. Nothing to crazy but it’s good for the entire body. I can’t wait to see what I look like another 4-6 months from now because I plan on keeping it up.

[@jordanrice3851]

Marks Content is so against the grain of society norms. Excellent information delivered exceptionally 🙏

[@kcockbur]

I don’t think exercise is important initially, but rather enough movement is important to keep circulation flowing. Exercise or training is good thought if you need to maintain or build shape. And that should have goals.

[@mikeschmidt4800]

Long story short. Exercise without lowering your caloric intake only makes you physically stronger. Exercise while in a caloric deficit will hasten the weight loss. You can also just eat at a caloric deficit and not exercise and will still lose weight.

[@leonardhyde1754]

Well said.

[@billmoyer3254]

it's not calorie count, it's calorie composition and how your body processes it

[@BWT599]

Day 10 on Keto and IF 18/6 and I lost 18 pounds. I feel awesome.

[@carrie893]

That's insane

[@yabo2424]

I said the same thing last year .. I was doing both diet and exercise .. I wasn't able to exercise for two weeks from an ankle injury. I shredded more weight in those 2 weeks without exercise just dieting ... I concur !

[@MiamiNinja.2Thailand]

Got it. Your right it does work. I'm at the stage you have described. But I do have two questions. One, how do you gain muscle? I wish to gain 5 lbs of muscle, but you are saying dont exercise. Two, isn't there a risk of getting to skinny?

[@bthome123]

I exercise 90 minutes six days a week. Treadmill, elliptical, bike. Haven't lost a pound. For me anyway, it is all about the food.

[@jules9628]

Wow… someone finally said it. Unfortunately, even eating correctly, still what weight I do have, doesn’t want to budge.

[@jimmason8502]

Diet is 150% of weight loss.. I was a competitive runner for years and I'll tell ya you can run as much as you want and only eat back a few of those calories burned and you still won't lose weight. I only started to shed the fat when I got injured and could only walk, not run, and I restricted my calorie intake.

[@vanessawalker2656]

Hormones and metabolism also plays vital roll in weight loss. Have the same problem exercise 8 hours a week and don't loose a pound. I blame my metabolism and Hormones being a older person.

[@ronbarber197]

It just makes you hungry all the time not fun

[@GUITARTIME2024]

My workout: High intensity 20 second sprints, with 90 second walking. Repeat 4 times. Done. (Work your way up to this if you are new to it). It shocks your metabolism, along with weights. Google Sprint Interval.

[@bonemaplegaming9324]

You notice how all these “diet gurus” will tell you that it’s “much more complicated” than CICO? I’m starting to think that it’s really only because they want to confuse you into buying their recipe books, supplements and terrible-tasting salad dressings.

[@glennhoddle10]

*EXACTLY*

[@johnlabarge]

It isn't wrt nutrition but it is wrt to exercise - meaning the OUT is not linear with exercise duration your body has other ways of compensating such as lowering your metabolic rate. Your body is an adaptive system otherwise any period with out food and you would die.

[@Emily-me]

Well naturally your successful commitment to a deficit diet is much more likely if you eat a varied diet than if you eat all candy. So in that sense, what you eat does matter. Some diets are more effective because they make compliance easier or people feel better on them. CICO fails when people can’t keep it up. So it is more complicated. Not to say it metabolically doesn’t work, but does it practically speaking, work? And the answer is that CICO alone doesn’t solve the problem for everyone. Some need help getting other issues under control to enable their compliance. Like insulin crash induced hunger, for example.

[@oscarduke7946]

I agree that claiming "its more complicated CICO" is probably just a trick to get you to buy their programme The fact is that there's just far too much contradiction in the diet industry that its hard to take anything that they say seriously. As a result of this I always take statements such as the "CICO " one with a pinch of salt rather than as gospel truth For example if you compare the carnivore diet to the vegan diet you can see the direct contradiction that I'm talking about. Vegans tell you to eat a plant based diet (plenty of grains and vegetables) and to avoid animal products. Wereas the carnivore diet says the exact opposite i.e eat primarily animal products and avoid grains and vegtables. Its a direct contradiction Then the 2 diets will give their reason for why u should avoid their forbidden foods . For example vegans will claim that animal products are high in saturated fat which can cause heart disease. But the carnivores will claim that there is no link between saturated fat and heart disease therefore its perfectly fine to eat it. And they will claim thst grains and vegtables are toxic to humans So who are u supposed to beleive ? Then we come back to CICO. most diets swear by it but then u get others that claim that CICO don't matter Again who do u beleive. One of them has to be lying. One of them has an agenda and is lying to u in order to make a sale

[@oscarduke7946]

@Wordsmith 430 yes I agree with u. Its all about the calorie defecit. Take for example the atkins diet (aka keto). It tells you to cut out carbs and claims that reason u lose fat on this diet is cos carbs control insulin. And insulin controls fat storage. But when u actually analyse this diet u see that its just a trick to getvu into a calorie defecit. E.g : • if you eliminate/restrict carbs then u automatically reduce calories. And if all you have left to eat is protein and fat then the chances of you eating too many calories are slim cos its difficult to overeat these 2 types of foods. Hence u remain in a calorie defecit Its the calorie defecit rather than the reduction in carbs that produces fat loss on the atkins diet

[@mustafaalqaragholy8159]

Every expert has his own way of the best way to be healthy and there are probably a million different opinions, each one tells you the others are wrong. its annoying how this gets so complicated

[@kevinxiang1911]

Can't believe so few people know this. It's like society has been living on a lie! Great stuff; really hope you can start a revolution on how we think about eating.

[@tomobagaric3286]

Brilliant video. So many important facts of life, health and fitness compressed in 12 minutes.

[@ReadingDave]

I imagine that amount we breath and expel water are factors that limit fat loss. What are some other factors that limit fat burning?

[@AbcAbc-nv9kz]

Cardio and weight lifting are completely different. Weight lifting Kb swings is powerful for weightloss.

[@bakgammon]

Agreed! KBs, Sand bags, calisthenics, jump rope and etc.

[@johnlabarge]

I tried this again and I have over my life because I like starch and beer (not so much desert) and it works to an extent I don't seem to gain very much weight if I'm over exercising (as long as I'm staying mostly zone 2). However it doesn't help reshape body composition. I think the best way to do that is diet and very strategic exercise that's focused on increasing hormones rather than burning calories. HIIT & heavy weight training zone 2 training optionally only when you're spent on the other. The Maff adherents will challenge me on this, but the studies out there don't really support Maff or zone 2 for metabolic or even largely vascular transformation. Aside from that, however consider that body composition - amount of fat someone is carrying - has a far larger impact on speed of running or cycling in any heart rate zone. Hence I've decided to prioritize body composition (whilst I'm overfat) over aerobics. Once body composition is good, then it's reasonable to mix in some more zone 2. This tracks as all the folks I see having the success on Maff are already super skinny.

[@tjj5337]

Mark, you are extremely intelligent and thank you for your advice.

[@vinylshadow4831]

I wonder if Mark is still doing hex bar deadlifts. He was 3 years ago.

[@judithwood6419]

Exercise is a good way to get into shape and it is a good way to have nice body form. And it’s a good way to spend time thinking and building endurance.

[@rosieandrade8482]

I Have To Exercise For High Blood Pressure Reasons.

[@TimpBizkit]

One thing I will discuss is that exercise creates a "sugar hunger", in that as well as using up fat it also uses up glycogen (yes that does mean you will have to do more than 3500 kcal of exercise to use up that pound of fat). The fat and glycogen are used up in differing ratios depending on intensity, level of glycogen etc. Ideally you will want to put glycogen back for optimum health and performance. Now for all the negative rep sugar gets, it's actually one of the best ways to put calories back as you are adding NO fat back. Also rice, dried fruit and plain spaghetti with a low fat tomato sauce works. Suppose you do some exercise - say a long bike ride and you choose only water and whatever salts are lost through sweat, but nothing with any sugar or starch in it. You keep riding until the power has sapped from your legs and they feel like jelly. This is telling you you have used almost all of your glycogen. Let's say you used 1000 kcal of glycogen and 600 kcal of stored fat. So you stop and eat a big portion of some bananas with sugar until you get your 1000 kcal of glycogen up. Congratulations, you still have 600 kcal worth of fat loss! But let's say you didn't pack any bananas or sugar and you are ravenous. You pass a McDonald's and think "I could definitely go for two cheeseburgers and two portions of fries!" And you eat them, one after the other and order some ice cream and a coca cola and you get your 1000 kcal of glucose calories to restore glycogen and are satisfied. But you check the nutrition info and found you have eaten 800 kcal worth of fat calories also! Well that's 200 kcal more than the start of the ride! Oops.... So the lesson here is: make sure the carbohydrate to fat ratio is high in everything you eat. That way when you top up your glycogen battery, you won't also be increasing your bodyfat stores. If you ride a bike until your legs have ran out of sugar and you drink some olive oil, eat some butter or any form of pure fat you will take in energy for your body fat stores but it will have no effect whatsoever on the power returning to your legs. I think protein has some effect as it can turn into a sugar in amounts exceeding growth and repair. Although the waste products are stressful to the kidneys if you eat too much protein and it's used as a fuel source. You'll also find some counterintuitive things: that "white", "refined", "processed" sugar is a powerful weight loss tool - putting absolutely no body fat back whilst restoring glycogen. People worry "what if I eat more than my glycogen, will it start chemically converting to extra bodyfat?" Well it might eventually, but the appetite suppression is very strong when glycogen is full. You can hardly manage any more food! But high fat - you can absent mindedly pick and nibble your way to calorie surplus, but getting a calorie surplus of coca cola or rice or dates is quite difficult as it gets so filling! The overwhelming majority of your body fat is dietary fat you ate in different foods and not converted sugar, starch or protein. The other counterintuitive thing is that if the ratio of fat to carbohydrate in the food you eat is too high, exercise can facilitate weight gain - by giving you a far bigger appetite for these foods just to get glucose back in the stores (and the fat is smuggled aboard too as calories you didn't want). Tour De France riders and other long distance expert cyclists start at race weight with hardly any body fat, so they will eat fat during the tour so they don't start using muscles once they've run out of body fat, as the distances are so long. Your average spare tyre weekend warrior should take in only glucose calories in the form of table sugar, maltodextrin, flour, pasta, fruit etc as these contain minimal fat. Things like chocolate are too high in fat and could put back more than you've burned in some cases if you eat to satisfaction. Things like nuts are even worse as they are too low in carbohydrate to restore glycogen so most of the energy will go to the bodyfat stores with little effect on restoring oomph to the legs. It's the same story with cheese, meat and eggs.

[@Czechbound]

I don't think people realise how much effort is required to burn 1kCal. Pushing weight in the gym for an hour ? About 300 kCals. That's about 1/3 of pack of biscuits. You know, the same amount you'd scoff in 1 minute and not even think about it. Jogging for an hour, or swimming for an hour ? About 800 Kcal. About 1/2 of a pack of chocolate digestive biscuits. So with the time people have, and the daily limit of healthy exercise ( which appears to be about 1000Kcal per day to be able to recover ), you're left with managing your diet. "Eat less, move more" has an upper and lower limit for both. So accepting that there is a max amount of moving that's effective, and you can't starve yourself to be healthy, it means manipulating what you are eating. Yes, eat less. After a couple of weeks, you adapt to it. Track your calories. Cut out processed foods. Eat low calorie dense foods so they will help make you feel full. All very doable. In 5 weeks of 900Kcal walks 8 days out of 10, and changing my diet to more fruit, veg, protein I've dropped 7.7lbs ( starting at 176.4lbs ). It's all doable.

[@2335467]

I count calories and do a very small deficit of calories but then I do mountain bike for 2 hours ( that's how long it takes to go through the trail) 4 times a week. I learned the hard way never to starve yourself which I did twice a year, my metabolism over the years got so slow, according to some studies metabolism can slow 30%, now getting and staying lean is not a chore. because I eat much more, muscles are full, never hungry or tired, weak, etc.

[@johnnabeeson9401]

Iuu you

[@umbroraban1075]

I also think that I am coming to the conclusion that I will need to up my food intake with a couple of calories. Three years ago I started to do intermittent fasting, cutting fast sugars, cutting unhealthy fats and go down the gym every day doing Metabolic Resistance Training. No slow reps anymore but back-to-back exercises to keep the heart rate up. I got ripped in no time. But now a few years down the line I am starting to feel very tired, have very heavy legs, getting irritated often and low quality sleep.

[@2335467]

@@umbroraban1075 Same with me. I used to do crash diets twice a year and had no problem cutting. After 5 years of that I could not lose anything my metabolism crashed, tried a bunch of other diets like keto. After reading about metabolism I took a diet break, increased calories, when I started cutting then everything started working. Hope it works out for you.

[@plusbonus1165]

All movement is beneficial. Am I right ?

[@annkirton9918]

I appreciate the science and thought behind this. That said, there are many other benefits to physical activity. I am an avid cyclist and I look forward to my daily ride especially when I have work or other types of stressors on my mind. I am a good example that perpetual motion does not equal weight loss but I am a huge advocate of exercise cause it feels good. Especially low to moderate intensity exercise.

[@emartinezr]

Exactly. Excercise is a difficult way to burn excess fat from a poor diet (it is TOUGH to run out a bag of Cheetos). BUT it has many other benefits such as: 1. Improved muscle mass (which in the long term will also improve your inner energy expenditure) 2. improved mood. Exercise releases happiness hormones. 3. Allows you to eat a little bit more so you have a better overall balance. 4. Improved cardiovascular health.

[@johnlabarge]

@NOTREALLY HANKAARON I disagree. I think HIIT is way more impactful on controlling insulin - through elevated HGH.

[@TaylorLaBargePolevault]

@NOTREALLY HANKAARON Agree with reducing or eliminating glucose - depending on your situation. But HIIT has an oversized impact if the proper dose is used.

[@matusk3308]

anyone knows what watch Mark is wearing on his wrist?

[@kevinlindsay5255]

the worlds longest recorded Fast was 382 days In 1965, 27-year-old Angus Barbieri really did fast for one year and 17 days. He ate no food at all, and lost 125 kilograms (19.7 stone). Angus was reportedly sick of being obese, and checked into the University Department of Medicine at the Royal Infirmary of Dundee weighing 207kg (32.5 stone). He told hospital staff he was ready to cut out food together, so doctors happily agreed to monitor his progress. Angus’s doctors didn’t really expect the fast to last long. But they thought a short fast would help him to lose some weight. To compensate for his lack of nutrients, he was prescribed multivitamins to take regularly, including potassium and sodium, as well as yeast.

[@Ayumi649]

But here's the thing.... Every time I've tried fasting... I feel terrible. I'm SUPER hungry, weak, foggy brained, and get bad headaches. Everyone says that IF makes them feel amazing... But that just hasn't been my experience. I fully believe in the science behind it... But I just haven't figured out a way to make it work for me. Any advice or suggestions are welcomed.

[@torrieb3860]

Electrolytes…look up snake juice

[@aaliyahmaldonado1718]

Are you drinking lots of water?? And eating enough during nonfasted times

[@Ayumi649]

@@torrieb3860 I'll do that. Thank you.

[@Ayumi649]

@@aaliyahmaldonado1718 yes and yes.

[@jamesbarry9477]

We have come to believe that exercise is about losing weight so we can eat what we want. Have we forgotten that its about getting fit and healthy?

[@vwcamperinteriors]

Sorry I don't get this surely if you eat three meals a day lean meat plenty of vegetable is that just the same ?

[@camwells9726]

A lot of the information on keto tends to centre around weight loss , I would like to see a bit more for the person who enjoys being in ketosis but doesn’t need to lose any more weight , I’m already lean But would like to see a bit more info on maintaining weight so you don’t lose strength

[@MrPanatech]

Here is the other element that you might not be factoring, keto and low carbs add an additional element, it also helps unclog your veins from all the complex carbs and it also resets the hormonal functioning of the body. Talking about human biology harmony!

[@tktkwei]

I followed healthy keto diet for 6 months and lost 50 lbs. I am maintaining at 147.7lbs for 2 months. I am still keto and what I do is I increase my protein intake and add more fatty snacks like nuts especially macadamia nuts. I don’t shy away from fatty meat. I eat until full for dinner and do 16 hours fasting everyday until lunch. I introduce a little more low GI fruit(complex carb) so my total net carb per day is a little higher than when I want to lose weight. Hope this help.

[@rampageashton]

Just eat more until your weight stabilises. 80/20 mince steak is 250 Cal’s per 100g. Frying and eating that say a 500g pack is easily done to get the calories. That’s 1250 calories it’s cheap

[@camwells9726]

@@rampageashton I’ve gone low carb , added a bit of sweet potato. Because I’m so active , I find it works better for me with my energy levels . And I’m sleeping much better .

[@rampageashton]

@@camwells9726 that’s that also works. I’ve added salad with my evening steak. A little watermelon / pineapple with my eggs and my energy especially the way my brain fog was is completely fine now. 100% carnivore wasn’t for me. This way I’m still leaning out but my Excema is nearly gone. Red meat is definitely medicine.

[@dcamnc1]

I've found the same. I was a serious cyclist (nearly pro level) several years back. You would think cycling for hours upon hours daily would make the weight fall off. It did not. It was only when I dieted that the weight came off.

[@camwells9726]

Are you keto now ? And are you still cycling?

[@scotttiger8905]

Ехаctly, I love to cycle too and us older folks have a lot of 'fast' (for the age ) cyclists who have some bellies. When I zeroed carbs intake and fixed weight then my cycling surprisingly became way faster, less water bottles, less sweating, almost no muscle pain.

[@DavidSmith-fs5qj]

You cant exercise away a poor diet, we know that, the thing is, if you are a serious cyclist or runner or playing any sport to a high level, its unlikely that you are going to be following a poor diet, it would be extremely hard to be eating junk food and expecting your body to perform to a high level.

[@camwells9726]

@@DavidSmith-fs5qj I mountain bike , it’s surprising how many guys do exactly that . Will be out riding and will complain how many beers they had the night before etc .

[@brett7236]

Durianrider check out his channel high carb low fat don’t listen to this keto bs

[@inshape1872]

Calories in and out all it matters… the most. The rest is relating to each person individually. Example, for me low carbs and low fat is so important … for others maybe not…. Also, with age we have to adjust diet

[@Reallymissthe80s]

All calories are not equal

[@pietpadda593]

@Randall Glatt You just ate a lot of protein and got stuffed. No need to skip carbs. CALORIES IN = CALORIES OUT ALWAYS APPLIES. It is governed by the laws of thermodynamics. All calories are equal.

[@Whineboy]

To all saying all calories are equal - do you think the body handles 1000 calories of butter, bacon, broccoli, apples, and table sugar the same way? Also - read Nutrition in Crisis by Richard Feinman, a biochemistry professor, he explains why the first law of thermodynamics does not mean what everyone thinks, and why it does not support CICO in human nutrition.

[@pietpadda593]

@@Whineboy of course it will! Even if they consist of different components, the effective calories still have the same effect with regards to weight, always! How about you go and quote what Feynman had to say about the laws of thermodynamics, hmm? Come now, explain to mech eng about basic, 2nd year subjects how the 1st law doesn't hold. Richard will roll over in his grave if he heard you use his fine name in such a petty manner. PS: Richard Feynman was NOT A BIOCHEMISTRY PROFESSOR!!! Unless we're talking about 2 different Feinman's here... Regardless, not going to go wast my time reading a stupid book about someone that doesn't comprehend basic laws of nature.

[@Whineboy]

@@pietpadda593 // Richard Feinman the biochemist is not the late Richard Feynman, the physicist. Since you have paraded your ignorance, I do not feel the need to quote him. Do you have a library card? Perhaps you could read it for yourself? And I do know a bit about thermodynamics, I have a mechanical engineering degree from one of the three top engineering institutions in the US.

[@TheePrettyGirlSwag]

Since switching to a low carb - Keto way of life and fasting or time restrictive eating I have soooo much energy that I want to move!!!! Not to loose weight but just to burn off the extra energy. I take my bellicon rebounder outdoors during the warm months and bounce in the warm natural air. 10-15 minutes of bouncing equals about 35-45 minutes of walking. It’s so effective. I don’t overdue it though. Just enough to burn off the extra energy.

[@CyberTechBits]

BTW...the insulin swings also condition you to keep shoving food into your mouth even when you're not hungry...it becomes habitual. Gotta get the body and mind aligned. Healthy Keto based on low carbs, lectin free (if possible) with intermittent fasting is the key!

[@miked1102]

I would not take this as a whole to good health. I have done Keto as well as intermittent fasting and 72 hour fasts. But! I found myself losing muscle mass even when I was working out. My body would not react well to being in Ketosis. One factor was that for me is that me Testosterone was dropping. I had gone Keto for the reason of being on the edge of having type 2 diabetes. After a while I found myself not having the performance that I should have while resistance training and lacking muscle build. The one thing that was important to have was a place to store your sugars, and that would be muscle mass. I am now eating 5 to 6 times a day and eating an excess of 200 calories a day in order to gain muscle. I no longer have sugar issues as well as a great reaction to carbs. The insulin is working great. I am about to switch back to intermittent fasting in the next few weeks with a 16-8 window. All my daily required calories will be taken in around my workout schedules in an 8 hour window. With my biggest meals just prior and after my workouts. Exercise is very important for overall health, especially resistance training. Resistance training helps keep the joints, bones and core structure of the body strong. Eat smart, train smart and don't overload the body when resistance training. All these elements are essential to good overall health.

[@1Mannco]

Were you getting enough good protein in that fasting period when you lost muscle and Test working out?

[@miked1102]

@@1Mannco Yes. I was taking in close to 1 gram of protein per pound of body weight. Most protein was consumed with quality grade meats such as free range chicken and beef. I would supplement other proteins with Whey.

[@itsmeryandave]

Basically, he's talking about intermittent fasting, which to me, is very effective considering how I lost those excess fats I had last year. In addition to that, I feel like I'm recovering the stamina I had before when doing long hours of cardio exercises.

[@Cantstandtherock]

I'm 55 and struggle with psoriatic arthritis and fibromyalgia. My joints in my entire body are so bad that just getting up and down out of a chair is painful. Walking is painful, even lying on my back on the floor doing light stretches makes me miserable. I have tried a ton of things, even lyrica/cymbalta, as well as every anti-inflammatory on the planet, and I am still miserable most of the time. Doctors don;t seem to have a clue. They say "Celebrex will help" and it did not. It is truly chronic and I am just desperate for a solution because my quality of life is not good. At 6' 210 I am not a fat person but getting to 180 is my goal and I got down to 200 last year for a while. Any help would be so appreciated!

[@mekon1971]

Carnivore does wonders.

[@SewerPossum]

Yes. I'm 62 and lost 25kg walking 10,000+ steps a day and pumping heavy iron 3 times a week. But that exercise was just incidental. I lost weight eating less on a keto OMAD diet and the walking and weights made me feel fitter and stronger but didn't contribute much to weight loss.

[@befree9579]

@@xdrowssap4456 What is your diet like? cause eating starches is tasty which makes you hungry the cycle repeats. But if you combine sufficient protein/fat/carbs in a meal you should be good for 3-5 hrs. Never eat just carb on it's own. 3 meals a day + interment fasting is simple way to lose weight. Fast 6-8 hrs after waking up. Just have 1-3 cups of black coffee to blunt apetite. Maybe 1-2 fruits till the eating window.

[@jimmyc3904]

So basically portion control and intermittent fasting??

[@Aaron-bg5pn]

I just became aware of Mark Sisson on November 4th.I think he is a genius.His words a nugget in this culture.Iam impressed My name is Keith Cooper .

[@xxnonstopdancingxx]

1. Calories in and calories out is an undeniable fact. I’m not drinking someone’s IIFYM kool-aid here it’s just a simple truth. 2. It lacks nuance and where that is often mistaken by the eat what you want as long as it fits your macros crowd is - that within a parameter or total net calories, you should find ways of improving the nutrient profile of that diet. 3. Why not try IF? Why not try overcoming insulin resistance? If you like it. But overeating is overeating. 4. Exercise can be addictive but overtraining is overtraining even if it feels good. Eating more calories doesn’t fix it. 5. It’s all about balance. Bye

[@xxnonstopdancingxx]

@@gwenchomp354 Hi Your weight loss journey is, you have changed your diet profile but kept calories the same. 50 pounds of loss. Well done. You must be pleased. You have found your system that works for you. That is what most people seek. You might consider to stop trying other methods. However, it isn’t scientific fact that can be applied across the board. 50 pounds of weight loss made up of what? Fat? Water? Muscle? And over what time period? Is it all fat? Then that would mean that you have used/shed 125000 calories over and above your daily needs over that period by virtue of switching to whole foods only. That is the hypothesis. If that is what has happened then you should think about presenting the findings to a scientific body. They might have some issues with the idea that this anecdotal evidence debunks scientific fact. Here are two. 1. What were the controls that assured accuracy in the measurement of the data. For example what calorie measurement was done and by who. One issue with these types of reported findings is that simpler foods with no added fat sugar etc etc are easier to be accurate with the estimation of. They are also lower in calorie density by some distance so if you do happen to have a little more than you might think then the impact is minimal compared to getting it wrong with calorie dense food. Consider this. What is the difference is between a black coffee and a coffee with milk and sugar. The black coffee definitely has 10 calories or less per cup, you would struggle to be wrong if you assumed this. The other one however cannot be estimated to maintain accuracy. It has to be measured and made the same every time. An accidental quarter of a spoon extra of sugar because you eyeball it. Different milk. All make a difference to the “same” cup of coffee. Food that has higher fat and sugar has this ability to be eaten with less effort in the mouth so not only is the calorie density per gram higher the split second between consideration and ingestion can be easy and expensive (in calorific terms). If you are measuring calories, this type of food has to be weighed/measured every time and consumed with utter consistency. That margin of error has derailed so many IIFYM dieters. 2. Can the findings you present be replicated. And can they be replicated in a study with a control group. Can the reverse hypothesis be validated by statistical probability. i.e if you did the reverse experiment could you predict the expected data to within an accepted and predictable tolerance. Point 2 is pretty crucial if you want to debunk something. I would think that your weight loss has many many synergistic and complex factors attached to it. Moving your food choices to one of lower calorie density per volume of food is one of them. Also, even if your input calories hasn’t changed, your net calories is what is important. I don’t know enough about your diets, your activity, health etc to comment on an individual case. Again, well done. Weight loss isn’t easy. Whilst you have found something that works don’t under estimate the effort you have made to achieve it. If you don’t believe that net calories is a thing that affects weight gain/loss then that is fine. I know for a fact that magic metabolic fat melting diets based on food type, blood type or anything else cannot out smart a calorie. Call it my delusion, I’ll live with it. Whatever way people want to control their weight is a matter of choice. If carnivore, for example, makes someone feel good because it’s simple and they love meat then fine. But eat half a cow per day only and they will get fat unless they use those calories. Eat one 150g steak per day only and they will lose weight. Both are carnivore diets. All the best.

[@pietpadda593]

@@gwenchomp354 Simply put: either you under counted your calorie intake or you're over calculating your calories burnt. Your anecdotal experience and inaccurate inputs does not debunk anything.

[@hecticenergy1233]

@@gwenchomp354 A calorie is a calorie… just as a pound of feathers weighs the same as a pound of bricks. This is all based on my understanding… and I’m not trained in the profession or anything… just a nerd with an interest and some success :) An Oreo is certainly not equal to grass fed beef.. but if simply looking at calories, a calorie is a calorie is a calorie. The metabolic process is about converting fuel to energy, and we measure that fuel in calories. Nutritionally, there is vast difference, and there are other effects to the different fuel sources… carbs can cause inflammation, fiber absorbs water and stays in the system longer than simple sugars… but to my understanding, it’s still calories in vs calories out. Having said that…. Calorie counts on packages can be as much as 40% off and still be compliant with the FDA. Non digestible fiber can still count as calories on the package, even if your body is unable to convert those calories to energy… ultimately costing more energy to pass it through the system. Without lab equipment, it’s extremely difficult to pin down your metabolic rate. We’re basically just estimating. The best scientific advice for weight loss I’ve seen is: track what you’re doing, make a prediction, make the small change, give it 30 days and see what happens. If you’re headed in the desired direction, keep going, if you need to make further adjustments.. keep going. Calorie counts and metabolic rate estimates aren’t entirely useless, you just have to look at it more as an estimate to build from rather than a financial budget where you can more accurately track the measured items ins and outs.

[@emmaphilo4049]

I was always the slimmest and most petite of my friends while they all exercised and I didn't (except walking, I walk everywhere). That's because I didn't eat much when my friends did eat good portions. I am now 40 so I am a bit thicker by 10 lbs but still the slimmest of all my friends.... Trying to shed the 10lbs!

[@cheezeandcrackers]

"The old paradigm of calories in vs out is way too simplistic. It's much more complicated than that. I always talk about calories burned vs calories stored." Yeah cause that's so different.

[@VoIPPortland]

For the obese, hard exercise is horrible in the first place. A path to frustration and injury. I lost 60+ lbs at 60 years old by simply doing KETO/IF. Once the weight was down THEN exercise, weight etc. NO SUGAR, processed foods, soy oils, and other garbage food. In better shape now at 61 than I was at 21,31,41,51. Never too late.

[@BenOgorek]

6:11 The assertion - if you don't burn fat while you exercise, you did it for nothing - is not true. From the Huberman / Galpin podcast series I learned that it doesn't matter if you burn mostly fat or glycogen during exercise. If you burn mostly glycogen during exercise, the body will compensate by burning more fat later. This video started out interesting but got weird fast.

[@d2clag]

So really he is outlining the Slow Carb diet from Tim Ferriss' 4 Hour Body

[@rogerlevy2264]

At last someone saying it. I do alternative day fasting. I cannot believe how much weight I have lost and how good I feel. Especially how good I feel. I feel like Superman. My blood pressure has normalised my blood sugar has normalised. on my eating days I eat whatever I want. Today it was kebab ...chips ...rum and black. Which tasted delicious And I hardly exercise. I do slow stationary bike riding 3 times a week. If you wanna lose weight it's simple. Long periods of not eating . Typically 24 to 48 hrs. I have also cut out sugar which IMO is as important as intermittent fasting. So doing those two things results in super human abilities IMO.

[@marlenegold280]

That’s where insulin dependent Type 1 Diabetes makes it difficult. I cannot fast more than 18 hours, because one cannot un-inject the exogenous insulin. When you do extended fasting, you can very suddenly become insulin sensitive, during the night, then you have to intake glucose, which breaks the fast. Add in menopause, (in 60s), hypothyroidism, so that even if you are eating 1-2 meals a days, (no snacks) under 20 grams total carbs of non-starchy low carb vegetables, plus animal protein, and healthy, unprocessed fats (not seed oils), not overeating, no processed products, drinking water, getting good sleep, non-smoker, no alcohol, weight loss is still VERY difficult. S

[@marlenegold280]

So then what does one do?

[@imirim]

I used to work out like crazy with no progress to lose weight. Now I walk and do "fractal eating" as Mark calls it (some call it 16-8 intermittent fasting). Weight has been dropping pretty easily with that.

[@kiwim3p587]

So 16:8 intermittent fasting and fasted zone 1 & zone 2 exercise. I Agree, it's and awesome way to live.

[@Lovegun.]

I like hearing different sides of the debate on weight loss and diet but I’m always wary of ANYONE who say that one particular way is wrong or doesn’t work. To say exercise is a bad way to lose weight is incredibly ill informed and potentially dangerous. And exercise isn’t just cardio. In my mind exercise can be weight training, calisthenics, circuits, and cardio etc., which are all incredible for overall health and fat loss. Saying only your way works is ignorant and is just going to confused those who aren’t informed even more than they are. Yet another fitness ‘guru’ spreading negligent information.

[@timeandmoney84]

Exactly, well said.

[@Aino171]

Yeah... I stopped the video 5 minutes in 'cause I couldn't stand the guru vibes either. Exercise has done so much for me on my weight loss journey and just for my health in general. Of course you get the best results when you pair exercise with a good diet, but to say it does nothing at all for weight loss... Different things work for different people, there is no miracle one size fits all method for losing weight, as he's trying to sell it.

[@Lovegun.]

@@Aino171 that’s true about anything……if someone swears by one thing and one thing only, and that one things works for EVERYONE… that’s all I need to know. And it’s probably why this guy doesn’t have one oz of muscle on his frame. Yeah he’s slim but he’s probably weaker than a child and a weak heart. What works for fat loss has never been a secret and it never will be, calories in lower than calories out. It just seems like it doesn’t work because people are lazy, have an u healthy relationship with food, or don’t have the commitment auto to do it consistently. It’s really not that difficult. I do suggest getting your diet on point before you think about any cardio. You can’t outrun a bad diet.

[@yeboscrebo4451]

I didn’t hear him say “only my way works”. Even the title says “exercise is a bad way” it doesn’t say it isn’t a way at all. You’re confused and projecting your own biases over what he’s saying.

[@Lovegun.]

@@yeboscrebo4451 if you take all the time and effort to make a video to promote what you do and don't do for anything, that is YOUR WAY. What he doesn't say is irrelevant.

[@baassiia]

I am at normal body weight BMI around 21 and doing intense cardio makes me very hungry in following days... However simple walking is so GREAT. Calm my mind and I not feel so exhausted after that. My hunger is also stable. I am not fun of weight training. It's just not my thing and also really don't like when my body is too muscular. It's just my personal preferencne.

[@ediecooksey9335]

Ive been intermittent fasting for a year, have some meat, veggies and blueberries for lunch and dinner plus work out and cardio. I haven lost any weight

[@cutecutie1845]

Be in calorie deficits... Maybe you are eating too many calories

[@yeboscrebo4451]

Exercise ruined my joints, depleted my nutrient stores and wasted a lot of time in my life. All my problems fix themselves when I just get outside and play like a kid - like I used to. I probably burn more calories and have fun while doing it than I ever would putting myself through the torture of “exercise”.

[@thehermit761]

So fasting is the answer in short?

[@danieljones5421]

Wow this makes a lot of sense, I notice that everytime I weight train religiously people comment on about how fat I'm getting

[@Nicksonian]

Exercise increases insulin sensitivity. There are studies out there. Look them up. Improved metabolism, which is a proven result of exercise, will help, combined with diet and other healthy habits, to ultimately lower weight.

[@PaulJersey]

I was both smoking and vaping, and quit them both. I lost 10 lbs. first, quit smoking, then a month later quit vaping. I lift weights so it gives me a good baseline. For the first 4 weeks I was consistently getting weaker and gaining weight by the day....LOL! Now at 6 weeks I am getting my strength back, and am starting to diet again.

[@CyberTechBits]

This is the third professional that is saying pretty much the same thing with some slight variations.... a healthy keto plan allowing for low carbs and in conjunction with intermittent fasting seems to be the key. Dr. Berg and Dr. Gundry have also said the same things here. I've been doing it for two weeks now and my bloating and chronic pain is almost all gone.

[@chriscasa22]

Exercise is a great way to regulate and curb appetite in my opinion. I cannot eat healthy if I'm not moving or exercising- for me I need to exercise/be moving to have an appetite that is regulated. Also, if I am exercising, I can't eat poorly because then it just is terrible for performance.

[@ineedhoez]

Exercise should be for health. Keep your heart and other muscles strong. The calories in vs calories out model flat out doesnt work in the long term. The body is too smart. It aint playing no games.

[@markiangooley]

Never had success losing body fat through exercise. I’ve tried it for decades. Didn’t help that I’ve depended on insulin injections since 1970, but it seems to be true for pretty much everyone.

[@aclementine9928]

I've always believed something like this. I wonder if doing exercice does help in some way since it can relieve stress and perhaps reduces stress eating and bordem eating?

[@Idiopathogen]

Mark, can I ask what your weight and height is? I would like to know to help set my goals.

[@BrandonMobley614]

"You can't out train a bad diet." - Stone Cold Steve Austin