Some videos about mistakes

6 mistakes I made on my fitness journey

• He ignored cardio. Bad advice. Incorporating cardio is good.
• Goal is probably cardio + weights. Like, 20 / 30 mins job a few times a week
• Diet is important — lean bulk is possible.

How I FINALLY Got Lean – Beginner’s Guide To Fat Loss and Dieting 한글자막

• Calorie Restriction
• small calorie deficit (not large). else, you have stress and binge
• I.F
• low carb
• protein? 100g+
• Don’t restrict diet

• Reduce decision fatigue
• Count calories
• Nutrition density of processed food is low, so you eat more
• Eat slow
• Fat is meh

How I Lost 50lbs in 5 months & Got Shredded – Step by Step Diet, Training & Cardio Explained

• Loose only like 10% of body weight in a diet phase
  • Weight loss is stressful. So do it in chunks.
  • Loose 10%, then maintain for a bit, then loose 10%, etc.
• How long is the fat lose phase?
  • Aim for 0.5% to 2% per week
  • So maybe 10 to 12 week chunk
• After the fat loss phase – TAKE A DIET BREAK
  • The goal now is just to maintain.
  • About 30% to 50% of time of what it took for the fat loss period.

• Energy deficit
• Carb are actually kinda needed. Preserves muscles

• Fatloss will slow down. Body fights you to protect you!
• Diet break is useful. Chunks, phases.

• Too much cardio?
• Cardio is good for cardiovascular fitness, not necessarily weight loss
• Main goal is muscle gain
• Diet the main dial thoguh – you cannot train off a bad diet

fatloos math:

Loose 10% per phase

1% per week

So, lets say I am 280, with about 30% body fat. I want to get to 250. Thats one phase.