my fitness journey [CINEMATIC]it was about a year ago i told myself that this is just how i want to live my life i was motivated to hit my fitness goals in terms of how i look but i quickly realized that before any of that happened i needed a complete mindset shifti honestly had no idea how much this would actually impact my lifeyou see this was me about five years ago i had no intentionality of what i ate i was drinking way too much i had no consistent workout routine and i was dealing with a ton of anxiety and health issues as welland this is me now about 25 pounds lighter and feeling better than i ever have before both mentally and physicallythis is my story on how i made this transformation and a call to you to begin this journey for yourselfintro & disclaimeri wanted to share with you guys my fitness journey and how it’s impacted my life in not just how i look but as well how i feel how creative i feel how motivated i feel even just my overall happiness believe it or not it actually makes a huge difference what you eat and how active you are it plays a massive role in every other aspect of your life so thanks so much for being here and tuning in to this video this one definitely means a lot to me and i’m just super excited to share this with you guys so first of all in the fitness world there’s so much information out there when you’re just trying to find basic simple information on how to lose weight how to get in shape it can be really confusing when i started all of this a little over a year ago i went through months of doing research and trying to figure all of it out only to discover it’s actually a lot simpler than i was making it before we begin just as a disclaimer i do want to say i’m not a doctor i’m definitely not your doctor and all of this information that i’m providing you is just based on my experience in all of the research that i’ve done over the last few months and year or so if you need to talk to your doctor about a change in your diet or exercise do that as well i think that goes without saying but i’m gonna say it anyways also if you are subject to any eating disorders or if you’ve struggled with any type of eating disorders in the past this video may not be for you i do discuss tracking calories and being very attentive to what you eat so if any of that kind of stuff is triggering for you definitely watch another video and i wish you all the best so with that said let’s begin so how the ONLY WAY to LOSE WEIGHTdid i transform my body from looking like this to looking like this well the first and main part is my diet and then the second part is exercise now the only way to lose weight is to be in a caloric deficit believe it or not you could actually lose weight if you only ate mcdonald’s if the calories you ate from mcdonald’s were less than the calories you were burning on any given day over a long period of time so the trick here is to be as accurate as possible in both your calories expended the calories out versus the calories in what you’re eating how to track OUT calorieslet’s start with that first piece of how do i accurately track the calories i’m burning now if you do a quick google search you might find some type of calculator that you can put in your age and your height and your weight and how much you work out and it’s going to spit out a number of estimated calories you’re burning let me tell you right now none of it’s accurate because none of it really actually knows how hard you’re working out if you’re super fidgety when you’re driving all the different things that you’re doing that burn calories and add to that caloric expenditure what i have found is the best way to see what is my total calories burned in any given day is using some kind of fitness tracker now i personally use the apple watch and the fitness app on your iphone actually gives you a complete overview of active as well as resting calories combined which gives you that magic number every single day of the total calories i’ve burned but you can then use that number to determine how many calories you’re going to eat and how much of a deficit you want to create now one of the things that i do is wear it pretty much non-stop the reason why i wear it all day is because it’s constantly tracking my heart rate and then when i work out you can tell it what type of workout you’re doing and i’ll still say that that number’s not a hundred percent accurate but this is pretty close and i can attest to the fact that over months and months of tracking this versus what i’m eating i’ve seen the results and lost the weight so if you already have an apple watch or if you have the ability to get one or some type of fitness tracker that will show you your active and resting calories that you burn every day this is going to be one of the best and simplest ways to track how many calories you’re burning if you don’t know this number it’s very very challenging to try and estimate how many calories you’re burning if you get on a treadmill that treadmill is going to spit out some number of calories you burned it’s almost always going to be overestimating i would highly highly recommend this i promise you this will make a huge huge difference so now that we know how to accurately track the calories we’re burning how to track IN calorieslet’s now discuss how do i track the calories that i’m eating i personally use the app my fitness pal and everything i eat every day i add to this app this gives me a total daily number of calories i’m eating as well as the macro and micronutrient breakdown of all of that food in conjunction with my fitness pal i also use a food scale and weigh almost everything i eat now you might be thinking to yourself oh my gosh brian you’re telling me to weigh my food but this is amazing because it means you just can’t lie to yourself there’s no one else that’s putting food in your mouth except for you so you’ve got to be super honest with like okay this is exactly what i’m eating i can’t be like well let me just round down a little bit on the chips i ate if you want to be as accurate as you can this is going to give you a pretty accurate number and then again you know exactly what you’re eating versus what you’re burning from there you create that calorie deficit and you do that over a period of months you will lose the weight but i will say this is why a lot of people fail they’re working out super hard and maybe they’re even tracking all those expended calories but they have no idea what they’re eating for example one oreo cookie is like 50 calories i could easily eat 10 oreo cookies in a matter of like maybe 5 minutes that’s 500 calories it would take me about an hour or so of running to burn 500 calories you can work out and burn a bunch and still out eat all of those expanded calories apple watch my fitness pal will get you started in the right direction and how accurate you want to be is going to really impact how quickly you see the results in terms of losing weight burning that body fat and getting shredded most of the what is the best CALORIE DEFICIT RANGE per day?research i’ve done recommends somewhere between a 300 to 500 calorie deficit and this is pretty easy to maintain around 300 calorie deficit you probably won’t even notice much of it you’re not gonna feel super hungry and you’re gonna slowly see the weight drop over time you just have to be consistent with it one thing to keep in mind when using the apple watch you’ll want to update the health app with your current weight as you lose the weight to ensure the accuracy of calories you’re expending every day and continue creating a calorie deficit for me personally i started around like a 500 calorie deficit and for me right now i usually do a more steep deficit during the week like around 800 to sometimes a thousand calories and then on the weekends i like to enjoy my life a little bit more have some maintenance days where i hit the maintenance calories that i’m burning and maybe have one day what you might call a cheat day but i don’t like the word cheat because it’s like you’re doing something wrong but just have what i would call a surplus day where i eat and not worry so much about the calories that i’m eating and just enjoy food enjoy my life and it’s super super important to have days like that especially if you’re in this for the long term and the whole point of this is to really find a plan that works for you that you can stick to long term what’s amazing is you can truly eat like whatever you want i personally eat pretty much whatever i want as long as i maintain a calorie deficit i can maintain a pretty low body fat percentage so what i would recommend for you is to start slow and somewhere between three to 500 calorie deficit again if you’re tracking those out calories versus in you can easily do that throughout the day over time if you’re also obviously tracking your weight you’re gonna start to see that scale go down it all seems like a lot of work at first but the more you do it like right now i’ve done this for over a year and i don’t even think about it it’s so it’s easy to dowhat about tracking MACROS?now what about tracking macros which is carbs fats and proteins for me i just make sure i hit my protein gold i weigh about 165 pounds so i try and eat around 165 grams of protein per day the research i’ve done recommends anywhere between 0.6 1 gram of protein per pound of body weight again my fitness pal is going to help break all that down for you i will say protein is just super filling so if you have it with every meal you’re going to stay fuller longer it also helps you to build muscle and retain the muscle that you have so make sure you hit your protein goals my macro split usually looks like 40 protein 40 carbs and about 20 fat that’s just what works for me if you want to do more keto friendly or a little bit more carb heavy or a little bit less protein work it out experiment try things see what works best for you just try and eat protein eat it and hit those protein goals i can’t stress that enough and it’s a very important macronutrient that every human body needs to live a sustainable long life the EASIEST way to maintain a CALORIE DEFICITmy main tip for you to maintain a calorie deficit is tighten up the window in which you’re eating one might call this intermittent fasting i personally do this i usually stop eating every night at around 11 or 12 and i usually don’t start eating until the next day at around 3 or 4 in the afternoon if you only have 8 hours to eat 2 000 calories is going to feel like you’re eating like a king and it’s a very effective way to maintain a calorie deficit what about WORKING OUT?!with all of that said that’s like 80 percent of losing weight you could be a sedentary person and if you’re tracking the calories you’re expending and you’re eating in a caloric deficit and you’re not active at all you’re still going to lose weight so that other extra piece is exercise fitness working out now for me personally i work out six days a week with about 60 to 80 minutes of strength training and then another 30 minutes to an hour sometimes every day of cardio so most days i’m working out for a minimum of two hours now this is a lot i don’t recommend you go and start working out tomorrow six days a week two hours a day it’s just something i’ve slowly progressed to and i just love it it’s a massive mental challenge for me and i find that the mental challenge really transcends into other aspects of my life where i can be more focused more creative working out also helps you more easily create a calorie deficit as well as build strengthen and define muscle i’m not going to get into a bunch of specifics on my workout routines all that maybe i’ll make another video on that but that over a long period of time with the calorie deficit hitting the protein goals you can get pretty shredded the thing is you can definitely lose weight and get down to like 12 13 body fat but to get then lower to like under 10 it just takes time you have to be really consistent over a long period of time my ADVICE on CONSISTENCYone of my biggest tips for you is do not depend on motivation or inspiration you might be watching this video and be like you know what yeah i’m i’m inspired i watch this video i’m gonna start this fitness journey i’m gonna get in shape well guess what two weeks from now you’re probably not gonna feel that same motivational whatever you’re not gonna feel that way and while it’s great to be inspired you’re for sure gonna have days where the last thing you wanna do is work out and eat in a caloric deficit whatever it might be and if you’ve been depending on the motivation as some indicator to work out or eat right well when that’s not there guess what you’re going to fall back into your old habits when you don’t feel motivated you don’t feel inspired to do it when you do it anyways what happens is you start to reprogram your mind and build in those good habits and that growth only happens when you push through on the days you don’t feel like doing it focus on consistency over a long period of time once you get past that 30 day mark that 90 day mark six months into it you’re not fighting the mental stuff as much anymore of like i’ll just skip today or i’ll just uh i’ll just go out to eat today and that’s been super helpful for me i started this whole journey saying this is just how i live now this isn’t some 30-day challenge for me or some 90-day thing some three-month thing this is how i’m gonna live my life what i’ve LEARNED through all of thisi promise you this is super simple stuff but it works it truly works don’t look for some quick fix it’s consistency over a long period of time stick to it and before you know it all of these new habits are gonna feel good you’re gonna love the workouts you’re gonna love eating better i had lots of anxiety in 2018 2019 and i am in much more control of the mental health aspects so this isn’t just about looking fit it’s how you feel how happy you are how content you are with life through all of this journey this is probably the biggest thing that i’ve learned and i’ll leave you guys with this i actually wrote it in my phone so i’ll read it to you guys here the choices you make each day slowly weave a tapestry that creates how you live feel and experience life it’s so so important that you’re very intentional with every single day in what you’re doing and it’s not necessarily just about fitness and nutrition but these two things play a huge role i hope you’re inspired by this video to go start this journey for yourself if you’re gonna start this thing see yourself six months from now still at it still learning still growing and truly embrace the journey view your body more as a river that ebbs and flows as opposed to some math problem you have to solve i know we’re talking about calorie deficits and the numbers of calories you’re burning versus what you’re eating but your body isn’t a math problem your body is constantly changing so you have to be okay with the fact that along this journey as you lose weight it’s not going to be this linear path it’s going to have its ups and downs so be patient and forgiving with yourself that’s super super important if you enjoyed this video don’t forget to like and subscribe check the link in the description for all sorts of goodies follow me on other social medias i’ve got instagram i’ve got tick tock with my wife ally can’t thank you guys enough for watching and i’ll see you on the next video peace just wanted to say thank you guys all again so much for watching this video i definitely last, but NOT leasthope you got something from it also i wanted to give a massive shout out to my incredible wife ally who was basically the cinematographer for all of those cinematic shots in the intro of this video and she has been so so helpful not only in just helping me film this video but just as i began this journey a year ago with the nutrition and the fitness and stuff she’s just been so incredibly supportive through all of it she’s incredible so definitely check the link in the description go give her a follow over on instagram she’s also uh on youtube here as well also all of the music used in this video was actually written produced mixed and mastered by me i’m super happy with how the music came out if you want to use this music for one of your next video projects hit the link in the description and go to moodsounddesign.com we offer some of
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