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5 Weight Loss Mistakes (All Beginners Make)

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The 5 most Common Weight Loss Mistakes that almost all beginners make. In this video you'll learn how to avoid these fat loss fitness mistakes that are killing your progress at the gym and at home. As a rookie that's looking to lose weight or belly fat the last thing you want to do is make these workout & diet mistakes ruining your meal plan. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=make Fat Loss Calculator: http://bit.ly/2RAnuMh TIMESTAMPS: Myth # 1- CARDIO IS THE BEST EXERCISE FOR FAT LOSS 0:21 Myth # 2- RUNNING IS THE BEST CARDIO FOR FAT LOSS 3:51 Myth # 3- SIT UPS WILL GIVE YOU FLAT STOMACH 5:44 Myth # 4- MORE SWEAT MEANS MORE FAT LOSS 7:06 Myth # 5- EATING FAT MAKES YOU FAT 8:35 Let’s start with this very common misconception. When most people think of weight loss, they think of people in sweatpants running outside, huffing and puffing. There are two problems with this line of thinking: first, almost no one enjoys doing that especially not on a daily basis, and second, there’s a much better way to burn fat and burn it faster. Most forms of cardio training only burn calories while you’re actually exercising. But what if you could increase the amount of calories you burn even while sitting still? Wouldn’t that benefit you a lot more since you don’t spend the majority of the day exercising, it would make a lot more sense to increase your overall metabolic rate wouldn’t it? Well, you actually can: by growing your muscles. It used to be believed that just one pound of muscle would burn 50 calories per day, but over the years research has shown that new muscle mass is not quite as metabolically active as we used to think. In fact other organs in your body like your heart, your liver, and your digestive system use far more calories per pound than muscle mass. But performing strength training and focusing on increasing muscle mass can still drastically increase your metabolism. Sure you’re not burning 50 calories per day from each pound of muscle, but you’re still burning 3 times the calories that you would burn if it was pounds of fat instead. You also continue burning fat after the workout is over. On top of that research has shown that by starting a strength training program you can increase your metabolism by almost 8 percent, because not only do you get a boost from adding on new muscle, but all your muscle tissue that you already had on your body that you’re now putting stress on increases its daily energy demands. The point is that by engaging in a resistance training program your body does in fact need a lot more energy to maintain muscle strength and size. Now if we put the unmatched benefits that weight training will have on your metabolism aside, we still have the incredible benefits that weight training can provide for your hormones. Fat burning and muscle building hormones like testosterone, hunger and appetite suppressing hormones like leptin and ghrelin, and insulin sensitivity are just some of the positive effects that weight training will have on your body. Many people ruin their metabolisms and create hormonal imbalances with years of poor choices with their diet and exercise habits. And consistent weight training is the best way to stop and reverse these problems. Don’t get me wrong, cardio is great to help you burn some extra calories. But if you want the best aesthetic results, and you have to choose…lifting weights is more important than cardio. Even though any kind of weight training is better than not doing it, you might be thinking what exercises should you do to burn the most fat? Well research has shown that total body exercises and exercises that involve larger numbers of larger muscle groups like squats and deadlifts…Those kinds of exercises with heavy loads are the best not only for burning fat, but they’re also great for building muscle mass and increasing your testosterone levels. So, lift weights, build some muscle and it won’t be long before you see that you’re losing fat faster while also looking leaner and stronger. Cardio you can use to help burn extra calories, but make sure you’re picking the best type of cardio. This leads us to our next myth Myth number 2: Running is the best cardio for fat loss Many people’s first choice of cardio is running. And don’t get me wrong, running is great. It builds your endurance, your lung capacity, it keeps your heart healthy and gives you that nice feeling of euphoria known as the runner’s high. But running also has several problems. Besides not being the best for fat loss, it can also be dangerous. Studies Referenced: Metabolic Rate Increases from Weight Training: https://www.ncbi.nlm.nih.gov/pubmed/8175496 600 Person Low Carb vs Low Fat Study: https://jamanetwork.com/journals/jama/article-abstract/2673150
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Text Comments (163)
Marjie May (11 days ago)
5:54 -- SO this may be a super obvious question, but for some reason my head can't get around, 'Spot reduction is a myth,' but what about toning? If I have a bit of excess belly fat from having lost the weight, will doing exercises targeting abs help tighten it? Or am I doomed to lifetime of hating myself further because of the pudding that is my gut?
unknowndeoxys00 (13 days ago)
Any thoughts on the body "fasting while asleep?" Hence the origin of the word "breakfast?" I suppose if today's adults actually got more than 5-6 hours of sleep a night (thanks internet), along with a good diet and exercise, it should be smooth sailing right? Taking it old school like those elementary school health books and videos :P
Eugenia Salmon (16 days ago)
Batle roap is a killing fat machine.
Hawk man (16 days ago)
Boxing workout is the best.
THE CHASMËËSH (21 days ago)
Make vegan fat loss diet plan
THE CHASMËËSH (21 days ago)
Love from India!! You are so scientific
Anoop (22 days ago)
In my experience...cardio works way better for fat loss than lifting... And dieting and fasting works better than cardio...
Vijay (25 days ago)
Dude seriously!!! Running makes strong lungs... Legs and loose fat and crunch is for better abs🙄diet makes people weaker most time
Trance Light (12 days ago)
No... he is talking about weight loss. 90 % diet + 10 % exercise = weight loss. Research on water fast and dry fast. They not only cause weight loss but detox body and even kills cancer cells. Eating is cause of all ailments in body
Maksim Sibirin (25 days ago)
Free plan that needs my Credit card information? WTF?! So dissapointed...
Jas (27 days ago)
You should also train your abs since they’re like any other muscle, if you have low body fat but they aren’t developed they’ll barely show
Preston Williams (27 days ago)
Question what’s better high reps or lows rep when lifting
Pixel360 (28 days ago)
Im 15 and im in cross country i lose alot of weight so im been running 1 hour a day and my diet is good. So im been doing wrong i cant understand anything anymore people say other thing while other said do this im lost i need help please im serious.
Paul Lucas (30 days ago)
Great content but I am a over the road trucker who cant go to a gym do you have any ideas for people like myself because the only thing I could think about was Cardio please help if you can
jim pincollector (30 days ago)
Great stuff Max! Thanks! On Day 38 of 42 of the Gravity Transformation Program! It’s worth it!
Mery Daniela Linares (1 month ago)
I lost 10 pounds in 2 weeks by following this guide: => the2weekdietnow. com <= (Google it) you have to download the guide.
Aubrie Mindock (1 month ago)
I am 222 pounds. I just had a baby and not losing. I am on a strict plant based raw vegan diet and eating under 800 calories a day and just cant seem to get the weight off. I also walk an hour a day every day. I dont know whats wrong. I am still so fat.
Trance Light (12 days ago)
Do keto ... high fat .... even vegetarian or vegan keto can be done. Your i nsulin are high... so high carb doesnt suit you
Aubrie Mindock (27 days ago)
+Mika Swasaq okay thanks. I do use a calorie counter. Right now I am so huge from my c-section so hoping this fat goes away soon. Its definately a struggle but doing what I can at the moment.
Mika Swasaq (27 days ago)
And use a calorie counter like lose it. It will track. Eyeballing stuff aint gonna cut it
Mika Swasaq (27 days ago)
You should reverse diet this means your getting a little fat and then your metabolism will go up. After that diet again. But reverse diet slowly. Its a marathon not a sprint.
Enosh Subba (1 month ago)
I believe Combination of both Aerobic and Anerobic Exercise (30% + 70%) is best for Cardiovascular improvement and Muscular Hypertrophy.
Yasmeen chickefoot (1 month ago)
All that work for an 8 percent increase? Nah. I was 312 now 175 kept it off for 8 years by omad and keto. Reversed my diabetes. Diet is most important.
Solcar Zemog (1 month ago)
* I have a herniated disc in the lower back = can't do any of the excersises shown in the video. * I love walking and that has helped me with my heart condition and I've lost 10 kilos. * I hate gyms and closed spaces, specially, gym-music. * I think your program is thought-out for young people like yourself. * Is there hope for me? Thank you !
Diets & Weight Loss (1 month ago)
jp ch (1 month ago)
Damn Max you so hot
Joao Ribeiro (1 month ago)
Keep going 💪
Jacob Fair (1 month ago)
Your videos have changed my life. I used to hate working out, but now...I REALLY hate working out. JK. I have learned a lot.
Nai-son ` (1 month ago)
Whats this guy on about? You can lose a tonne of weight through running and a healthy diet, and you'll be fit and have heaps of endurance. This guy is too one dimensional focusing only on weights. Mate, just because you dont like running, doesnt mean you should dis it out of spite. Bad form buddy
Norr (1 month ago)
This guy at my gym told me he just eats chicken breast or fish and vegetables.. my thing is these foods don’t have many calories at all lol how much of that food are you supposed to eat 😂😂🤷🏾‍♂️
Norr (27 days ago)
Mika Swasaq I’m not even fat lol he just told me the diet he’s on... 🤔
Mika Swasaq (27 days ago)
You can throw in other things but remember this is a crash diet designed to trick fat people. Sorry to be the bearer of bad news.
Aliester Crowley (1 month ago)
Diet and exercise that's it no magic to I have lost weight with many diets vegan keto omad and its true if you can't stick to it it won't fix it life changes key word life
Aliester Crowley (1 month ago)
I love running
Cryogenic (1 month ago)
0:40 almsot other than that Great video 👍👍👍👍
Power to Truth (1 month ago)
Never seen someone so successful from uploading the same video over and over lol
Moneyxl00 (1 month ago)
LOL u can telll dude tried running himself and has no idea what hes talking about, just because u have big ass muscles doesnt mean running is bad... There's a technique to running and strength training for running to help avoid injuries You can't do HIIT every day, you need to do long distance runs of 4-7 miles as well to avoid over training IF you run 5 miles I guarantee you will lose weight, running is still effective (Just don't go eating 2x as much after your run)
Robert Abraha (1 month ago)
I do all 3, and lost 40pounds in almost 3 months, I can't give diet all the credit for that
Divyen Patel (1 month ago)
How to check insulin level in intermediate fasting ??
Immortal Kdude (1 month ago)
I did 23 fasting and keto plus lifting and i gain weight Then i stopped going to gym and eat whatever i want for a month i lost 2 pounds
Rebeca A. (1 month ago)
So likely you ate more calories in the former and ate less food in the latter.
rexdamage (1 month ago)
I'm naming my child Max
Miroslav Kocúr (1 month ago)
Strange how everyone talks about diet. I never did any diet, i eat lot of sweets, i love all kinds of cakes biscuits chockolate, especialy the white "non"chockolate wich is basicaly sugar and milkfat. Iam also wery fond of soft cheeses, especialy the smelly or moldy ones, and iam also a big fan of big chunk of roasted meat with lot of dripping fat. So according to these people who say that it doesnt work without diet, i should be fat and weak. Instead i am 107kg of bulk and flat belly . And all i do is the magic 3. Wich is pushup pullup and squat. Be it onehanded/legged, twohanded/legged, narrow, wide, slow, fast, lots of reps with no additional weight, or few reps with additional weight. 10 pullups, 40 pushups, 50 squats, or 10 pullups, 10 onehanded pushups, and 10 pistols every morning before breakfest, and 40 minutes full body workout twice a week. No diet, no supplements, just workout till i cant. My doctor is happy, my wife is happy, and most importantly iam happy. I totally agree with the guy in the video in everything he said except the diet thing. I hate diets and i hate people talking about diets. Bloody hell, I need cake now.
LossVegas (1 month ago)
I always get a laugh when I see those people in the garbage bag sweat suits at the gym.
Mika Swasaq (27 days ago)
Lol that is funny asf. They always make my day
KHALED .SIG. ALGERIA (1 month ago)
Us government medical agencies recommend cardio for fat loss !!!
Mika Swasaq (27 days ago)
Use cardio for health not fat loss. Btw dont use food pyramid. Only take shits on the pyramid
s lee (1 month ago)
They also recommend stupid shit like the food pyramid
BJJ-ALEX- (1 month ago)
Can 13 year old use protein powders??
Mika Swasaq (27 days ago)
Btw ask your parents aproval first
Mika Swasaq (27 days ago)
Hell yeah. Why not?
miketalife (1 month ago)
Your videos are very helpful and informative. Thanks bro!
joseph4043 (1 month ago)
I’m still chubby but I’m down 30 pounds from 280 thanks for the videos!
Jen Oween (13 days ago)
Congratulations! 30 lbs is awesome! You've fired a warning shot to let 40 know you're coming for it.
Aubrie Mindock (1 month ago)
I was 222 3 weeks before having my baby. Doing a strict plant based raw vegan diet and walking an hour a day (csection) and still not losing. Its very hard.
San Pevo (1 month ago)
Keep it up man!
Coban Capanoglu (1 month ago)
Bra please take it on german in the subtitel settings its not diffiult only some clicks with the mouse
Ivan Indon (1 month ago)
Hot cream and sweat belts
Raffy yaz (1 month ago)
Hi, thanks for your good videos . i want to ask if Pilates Exercise you loose fat or not ? thanks alot.
wickiezulu (1 month ago)
What is achievable for those of us currently unable to do upper body / compound exercises due to constant rotator cuff issues (besides diet, cardio and possibly lower body exercises like the linear leg press)?
s lee (1 month ago)
Walking lunges...do hundreds of steps
Dave Slave (1 month ago)
Ive loss 15kg from intermittent fasting and diet alone.Thanks
OnionEyes (30 days ago)
Haha maybe
Stella Ketos (1 month ago)
+OnionEyes that's low carb rage lol
Dave Slave (1 month ago)
How can you count calories ? You should be off any and all sugar. Eat non processed food aka stuff you make from scratch (salad with fish or lean chicken) I admit it sux .You have got to want it otherwise just enjoy nice tasting food but don't wonder why you're not a healthy weight. Im only half way to my target T.T Id love a doctor pepper and pizza but bad luck.
OnionEyes (1 month ago)
No need to be rude. Just a simpel question. I never eat junk food and i count every calorie. But noting happens...
Dave Slave (1 month ago)
ffs you know what to eat, you just don't want to.
Johnny Shami (1 month ago)
Another fantastic video right here!
Tony D (1 month ago)
Exercise and a balanced diet. Stay away from processed food, stick with whole foods. Great video love it!
Shayan Givehchian (1 month ago)
Can you do a video on those last few pounds ? I'm at my final push and it seems to be alot more difficult than expected and alot more stubborn
Shayan Givehchian (1 month ago)
+Aaron Bounds I used intermittent fasting and keto for the first 25 pounds
Aaron Bounds (1 month ago)
Shayan Givehchia Intertmitted fast and Jump rope while your fasting that is what i did
Cody Kapitzke (1 month ago)
4 months ago I'd run 15 miles a day everyday and eat in a caloric deficit and I didn't lose any weight. It's so frustrating. I think people think cardio and running is the best way to lose weight because you're moving and you get such a good workout so it feels like you're burning a lot of calories and losing weight... I'm thinking about lifting weights more but are there any benefits of lifting weights while eating in a caloric deficit? Does it still increase your metabolism even if you're not building muscle mass? Can you please make a video on lifting weights in a caloric deficit and it's benefits for weight loss? I don't lift to bulk up just burn fat and increase my metabolism and plus how many sets and reps do you do to increase metabolism?
Saleucami (1 month ago)
If you don't do resistance training, you won't pile on muscle mass, simple as that. Too much cardio is catabolic, naturals can only excercise for an hour or 2 before you produce enough cortisol to be catabolic. Typically people do weights then cardio, heck you don't even need cardio.
Cody Kapitzke (1 month ago)
What weight lifting exercises do you do, and what do you eat?
Jorge Latorre (1 month ago)
+Thin and Fit I've actually gained muscle. My wife says my arms are bigger and my back its wider
Thin and Fit (1 month ago)
Maybe you're losing muscle???
Cody Kapitzke (1 month ago)
Alright Thanks
Sunny Kumarr (1 month ago)
I do a lot of running and got flat stomach if not abs . lost 9 kgs in 2 months with good diet .
Andy Andie (1 month ago)
Actually you need a lot of water to break down fat. If you lose more water you lose less fat.
James Cosgrave (1 month ago)
Do u have any tips for bulking up for rugby for teenagers?
Mika Swasaq (27 days ago)
Eat in a surplus
s lee (1 month ago)
Squats and milk program..look it up
Rellz Tv (1 month ago)
The guy that..... *talks with his hands*
Raffy yaz (1 month ago)
this is a talent not everybody has !
Alpha Strength (1 month ago)
You must train in order to lose fat, just dieting will never be enough
Trance Light (12 days ago)
Diet is 80 % and exercise is 20 % effort. If I keep on eating and keep on exercising 24 / 7, still I will gain weight.
Mika Swasaq (27 days ago)
Superwrong. Diet is enough just depends on how low you want to go
Alpha Strength (1 month ago)
It is not wrong, you must train because muscles have the tendency to burn fat around them
Thin and Fit (1 month ago)
Brendan Anderson (1 month ago)
Go follow my Fitness Page on instagram @brendana_fitness, I have been watching This page forever and have managed to lose 52 pounds to the day since the beginning of May, in large party because I have been doing the OMAD diet, following his video closely on the OMAD diet. This is a great channel and would highly recommend omad to anyone trying to lose weight and shred fat
Vlad (1 month ago)
Running is the best way, Arnold did it cutler did it its the best way and diet is needed in every way. Thats big bullshit u talking bro
Nazmus Saquib (1 month ago)
Jump rope dudes at 5:39
Aaron Bounds (1 month ago)
Nazmus Saquib zen dude fitness
Dare to Love ur life (1 month ago)
Looking good with the beard! Btw could u do a video on alternatives for those who want to build their quads but can't do traditional squats or lunges (including body weight) due to knee pain?
Robles Deadlift (1 month ago)
I been watching ur stuff mate great work I totally believe what ur saying day 38 lost 9 kg no.more than 40 carbs a day feel amazing
Mika Swasaq (27 days ago)
Dont do this fad challenge. Dont diet. Just get a healthy lifestyle. Something you can adhear to longterm. Crash diets never work
Kevin Parker (1 month ago)
I've tried both strength training and cardio and I've lost more weight doing cardio, a lot more infact although that's not to say strength training isin't good for you.
Immortal Kdude (1 month ago)
U r Caucasian u lost weight fast
Wong (1 month ago)
Use a hair dryer on medium heat and a small diameter roller brush to roll under the bottom edges of your beard if you want to give the bottom a cleaner finish and match the sideburn fade better.
Immortal Kdude (1 month ago)
I like 5 clock shadow
Tom Jensen (1 month ago)
Question - I have a concussion. I understand that free weights with heavy loads and HIIT are best for fast loss but that's out, I get light-headed and risk blacking out. Therefore I am limited to weight resistance in a circuit or on machines and cardio on a stationary bike. Tried swimming, threw up, jump rope got headaches. What recommendations do you have for workouts given the limitations created by my concussion? Thanks.
Eugene Compo (1 month ago)
Depends on the severity of it really
Juujuu juustopuuro (1 month ago)
thx for tips have already lost 20pounds in 8weeks also adding muscle mass at the same time! 10pounds more and i will probaly get my abs to show
Kenneth Reynolds (1 month ago)
This is the best channel I've seen on weight loss and muscle building, love the info 👍👍👍
Mr Killerhd (1 month ago)
Peke Losty (1 month ago)
I'm interested in a 6 week challenge but I'm in South Africa 🇿🇦 is there a way we can make it work?
Peke Losty (1 month ago)
+Joel Nunez thanks for the tip and I'm not looking for shortcuts I'm looking for assistance
Joel Nunez (1 month ago)
Just like anything else the only way anything will work for you is getting yourself in a gym and start dieting and learn from trial & error. There are no shortcuts for anything.
Alex Alexandrakis (1 month ago)
Great video as always. Thank you.
Fabulousyo (1 month ago)
i have lost from may to july 10 kg just by dieting without cardio and i kept doing my workout in the gym as always. nearly no strength loss and looked really good after it
Dare to Love ur life (1 month ago)
Fabulousyo diet alone made me even smaller but since adding weight lifting it has sculpted my body..
P k (1 month ago)
I still have to figure out how to decrease bodyfat. I do gym for 20 years, I do cycling, I do eat clean and I train hard at the gym, and i do eat under my maintenence calorie but no six pack at all.
Mika Swasaq (27 days ago)
Reverse diet first then cut with a 200 to 250 deficit
Dare to Love ur life (1 month ago)
Fatt Saxx thanks I'll keep that in mind when I eventually cut
Fatt Saxx (1 month ago)
I struggled with hard to lose fat my whole life. Ive always been in pretty good shape but never in the past 15 years been able to see abs. That was until I discovered the Ketogenic diet and intermittent fasting. All that fat I struggled with for over a decade melted off in less than 6 months.
Mizz Piggee (1 month ago)
Found this video by accident -well done and lots of good info. I bike, run, HIIT, yoga and mma condition. Running never really slimmed me down the way HIIT does and I have completed marathons.
Arun Nandigama (1 month ago)
hi. Please suggest tips on losing body fat % without losing weight
Mika Swasaq (27 days ago)
+Tadej Božičko no. Just eat more chicken. Do whatever it takes
Mika Swasaq (27 days ago)
Gain muscle
Tadej Božičko (1 month ago)
+Arun Nandigama Just eat healthy food and workout. Dont worry about calories.
Arun Nandigama (1 month ago)
what about calorie intake?
Tadej Božičko (1 month ago)
+MrSenuoy That is impossible without protein powders
Godfavorabletome (1 month ago)
thank you
John Black (1 month ago)
Hi does any one know the movie at 8.11 thanks
John Black (1 month ago)
+Juan C Peirano thank you
Juan C Peirano (1 month ago)
The breakfast club
Manisha Suthar (1 month ago)
Plz make video on how many days in a week one should workout????? 3,5,7?????
R Thompson (1 month ago)
Absolutely okay. Pay attention to tiredness but train every day if you want.
No One (1 month ago)
+Eugene Compo its good to have a day of rest tbh
No One (1 month ago)
I do 6, but i reccomend 4, you could also do ab training 7 days a week AthleanX has plenty of info on his channel all free
Eugene Compo (1 month ago)
Is it ok I workout everyday of the week? Like medium to high intensity, also doing upper and lower body workouts each day?
Gamer 59 (1 month ago)
Manisha Suthar i suggest 4 do it on Tuesday Take a break on Wednesday then do it on Thursday then do one on Friday then sunday
Wayne Green (1 month ago)
Your videos are well informed keep up the good work 👍
Travis Moore (1 month ago)
Running IS the best choice for fat loss. This guy is silly.
Mika Swasaq (27 days ago)
+No One think about the afterburn aswell bro
Mika Swasaq (27 days ago)
Running and diet bro. You can run how ever long you want but if you stuff burgers down your fucking throat people gonna stay fat. This guy is the reason why people in the usa are diabetic and fat. He is a scam.
Santa San (1 month ago)
Thank you so much for that post, man <3
Travis Moore (1 month ago)
s lee fat loss? Absolutely lol.
Capone Spivey (1 month ago)
Wow so much to take in thank you again you been helping me on my mission to loss & getting more healthy 👊✊
Boa Boy (1 month ago)
Great content ✌️ Cheers
Eric Ciresa (1 month ago)
Super helpful as always guys, Thank You!
Need more such videos sir. Your videos actually triggered an interest in me to study bodybuilding the way I studied applied maths in my university days.
Coban Capanoglu (1 month ago)
Your videos nice but please subtitle on german
Coban Capanoglu (1 month ago)
+oky Belo Abi adam şu altyaziyi almanca yapsa varya süper olcak bi ayara girip de ayarliyamiyorlar
oky Belo (1 month ago)
+Coban Capanoglu ve aleyküm selam ve barakatü
Coban Capanoglu (1 month ago)
+oky Belo selam
oky Belo (1 month ago)
Ne var kardes
PANCHO LWIM231 Lopez (1 month ago)
rishu bhardwaj (1 month ago)
Great content man👍
Maurice Cooper (1 month ago)
This'll stop me from making those common mistakes. Very helpful!💪👍
Joel Nunez (1 month ago)
G R E A T S U C C E S S ! !
Sophia Henry (1 month ago)
ebube chikelu (1 month ago)
7th to like
Bruno Mendoza (1 month ago)
Nazmul H Nayeem (1 month ago)

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