Holiday Exercise Guidelines to help you Stay Slim


How To Eat HEALTHY During Holidays

Video taken from the channel: PictureFit


5 Ways To Lose Weight FAST! Fun Workout Routines | MyLifeAsEva

Video taken from the channel: MyLifeAsEva


Stay FIT While Traveling! My Top Tips

Video taken from the channel: Taylor ChamberlainDilk


8 Tips To Stay In Shape On Vacation (And While Traveling)

Video taken from the channel: Merijn


How To Stay Healthy When Traveling On A Holiday (EXERCISE AND FOOD TIPS) | LiveLeanTV

Video taken from the channel: Live Lean TV


7 Tips For Staying Fit During The Holidays

Video taken from the channel: Jump Rope Dudes


My Vacation Diet Tips How to Stay Slim on Holidays!

Video taken from the channel: Joanna Soh Official

If you usually do 30 minutes of cardio, increase it to 45 minutes during and after the holidays. When you do weight training, add more reps or choose heavier weights. Or, if you exercise three times a week, increase it to five.

This should help you burn off those extra calories. Change your workout. Increase your time management skills over the holiday season.

Organize your day the evening before. Prioritizing your tasks beforehand will help you find time to exercise. Ask your host or hotel desk clerk to recommend good walking or running routes. Get flexible in your room: if the space allows, do a version of your usual stretching, tai chi, yoga or Pilates routine. Ditto for strengthening: do pushups, crunches, squats and lunges, using your own body weight for resistance.

So here’s a couple tips that can help you through the next couple months. Watch your Portion Sizes. An easy way to watch portion sizes is to just use a smaller plate! If you’re trying to lose weight, my tip would be to fill one small plate up first with veggies, then with the protein, and lastly, fill what’s left with some soul food.

The holiday eating and drinking season; food and festivities will be plentiful, so don’t jump in blindly. Here are the 5 top tips to keep that body fat percentage low. 20-Minute Holiday Circuit Workout. To stay in shape during the holidays, try this easy but very effective 20-minute workout either at home or at the gym. * Start with a 5-minute warm-up and do 1 set of each exercise for 15 reps or 30 seconds each.

Complete the entire circuit 1-3 x’s: Squats and Shoulder Press (quads, hamstrings, calves, glutes, delts). After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise.

External rewards can help too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise. So you’re on Vacation and it’s difficult to keep to your food / diet plan. Here are my top 7 Vacation Diet Tips, which will help you to stay on track but at. Workout efficiently.

Time and space are limited during the holidays, but that doesn’t mean that there isn’t enough time or space to get in a good workout. High intensity interval training workouts, also known as HIIT, are the perfect go-to’s during the holiday season because they don’t require much time or space. In today’s post we want to share with you 11 simple secrets that can help you to stay slim.

1) Create a special ritual when you eat: beautifully decorate the table, create a nice atmosphere by lightening couple of candles and put on calm and soothing background music.

List of related literature:

Avoid exercising outside in the heat of the day; take your power walks before breakfast or after dinner instead, or attend exercise classes in an air-conditioned fitness centre.

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

Be on a healthy diet always, specially a month before Diwali.

“Age Erase: Your ultimate beauty bible to ageing gracefully” by Rashmi Shetty
from Age Erase: Your ultimate beauty bible to ageing gracefully
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Many dieters know they need a firm plan for the holiday itself.

“The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good” by Judith S. Beck, Deborah Beck Busis
from The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good
by Judith S. Beck, Deborah Beck Busis
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Taking a holiday from alcohol, besides getting rid of additional sugar calories, will help you tune in to your true appetite and prevent you from overeating.

“The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days” by Mark Hyman
from The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days
by Mark Hyman
Pocket Books, 2007

It is important to increase certain physical activities which help you to lose weight, eat less fat and starchy foods, avoid empty calories such as those in alcohol and soft drinks, and avoid sweets and sweetmeats.

“Nutrition & Dietetics 3E” by Joshi
from Nutrition & Dietetics 3E
by Joshi
McGraw-Hill Education (India) Pvt Limited, 2010

Here are some tips to help you survive holidays: Don’t ever try to diet during the holidays.

“The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating” by Carolyn Coker Ross
from The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating
by Carolyn Coker Ross
New Harbinger Publications, 2009

Don’t take a holiday from regular meals and snacks.

“What to Expect: Eating Well When You're Expecting” by Heidi Murkoff, Sharon Mazel
from What to Expect: Eating Well When You’re Expecting
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

Most of all, enjoy spending time with loved ones during the holidays, and don’t worry too much about what your vacation eating habits will do to your waistline.

“Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health” by Dr. Jason Fung, Eve Mayer, Megan Ramos
from Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health
by Dr. Jason Fung, Eve Mayer, Megan Ramos
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To maximize the fat-burning effects of these hormones, avoid high calorie intake in the afternoon and evening or perform a hard workout in the afternoon, and limit your exposure to your smartphone, e-reader, TV, and laptop after sunset.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Exercise on a holiday?!

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

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  • Dude²..they say pizza n donuts has so much calories n can make u fat. Sometimes i ate 1 large pizza or half dozen of donut before a workout but its hard to jump rope longer than 30 minutes compared to i ate a plate / 1.5 plate of rice. I expect that i can jump rope for 1 hour non stop by eating 1 large pizza but i failed..

  • i have my instagram heshesteph just to help people in this world to boost their confidence,spreading positive energy,supporting one another and my message always “you are not alone my friends” really Joanna,keep up your great work,its very rare to find a person like you willingly to share tips and making all healthy videos well done!

  • thank you so much for this! I really needed it, i’m about to go on holiday to Italy in a few weeks, and I was soo worried, but now I know that it’s okay to enjoy the food and not let it bother me and distract me from the beautiful scenery:)

  • thanks for the wise tips, I will remember not to be a perfectionist, you were right on the target, I think giving a 5 lbs range on gaining a little won’t hurt at all, vacation is only once a year.

  • gys your channel is great and i hope it devalop for other stuff like diets and extra exercice………………….. new ppl hit subs button to get fit body and left like for videos like they are doing ther best for us go one hery up do it when you finish reading……sry for eng

  • you know living healthily is like a battle between YOU and THE REST OF THE WORLD feels that you are isolated,alien-ated……Well,Its good that people eat and don’t gained weight or gained weight but he/she doesn’t care how their body will look like,but its different for me.Especially when have to indulge myself with BAD CARBS but i always try to be a better person when i’m back home for holiday,don’t wanna disappoint my family,if only i have the 100% environment support.

  • hello Joanna,another great vids and of course great tips!but you know sometimes well for me,holiday is my problem or shall i say my enemy,well of course basically because i don’t get to eat what i used to plan for my meal.I know alot of people saying like enjoy your food and bla,but sometimes its so hard for the mind to accept that,thinking of all the hard works that i put on and to get my abs,sometimes its like a pressure to mesigh…any suggestion?

  • Definitely tough to keep the weight off while on vacation but these are great tips.

    Hope you enjoy your trip. Check our channel out when you get back!

  • I always do my 50-100 push-ups and squats and pull-ups also some ab work right after my jumprope workout but in a recent video the zen dudes did there push-ups and squats earlier in the day then did the jump rope later does it matter when u do them?

  • You ever watched this couple?  This looks awesome and next level jump roping. Just wanted to share with you guys, and keep up the good work. ✌��from Amsterdam ����

  • I just wanted to ask a weird question
    Does weather condition affect calorie burning? Will I burn more during summers than in winters??

  • Yo Dan? I jump rope for 30 mins too. I do it in 10 min intervals.with about a min in between. Do u personally just jump for a half hour or do u break it down? Also who keeps pie in a fuckin bowl?

  • Do you count macros when traveling? I’m going to Dubai for a week and I will most likely have to eat out the WHOLE week. Got a gym though but nutrition is a problem since I meal prep all year round.

  • Dont be slave to the fitness world all year round..enjoys plenty of good food and candy with family and friends. Merry Christmas from Norway

  • The key to getting in shape is: you don’t. That’s what vacation is suppose to be. To relax, to not think about working out, exercise ect. I use my time on vacation to hang out with friends, having a good time and not being strict with the diet. Don’t get me wrong, I sometimes work out twice a day for the whole year, except this week. I seriously don’t give a fuck about my diet now, or else I will be going crazy! Just my point of view on the wole vacation thing.

  • Hi dudes… I keep hearing about this intermittent fasting. I’ve always eaten breakfast and look forward to eating my favourite meal every morning when I wake up. I can’t imagine what would happen if I skipped breakfast, my main concern is I have a very active job and can’t see how not eating first thing would work for anyone who is used to eating in the morning and has a physically demanding day ahead, without counting in any workouts I might do before or after work. I’m 5ft4 and 117lbs and like a lot of my work colleagues I eat a decent amount of food and have a overall healthy diet… maybe I should just try it to see the outcome, I just hope I wouldn’t collapse with low blood sugars or end up reaching for the quick fix sugar snack

  • Hello zen dude fitness, i just recieve one of your guys last limited edition jump ropes and i love it. I discovered your channel about two months ago and become hooked, it has really help my workout routine for boxing, you guys do great work. One question, what do you clean your handles with, i noticed mine would kinda get dirty and would like to clean them? Anyways, happy holidays and cheers.

  • My dudes! Got a notification on my podcast player with something about a name change in the title? The episode is deleted though. What gives??

  • Thanks bro, I’m going on a small tour around Europe next week and I was thinking about exactly this��, any gym recommendations in Amsterdam?

  • My favorite advice.
    “Eating unhealthy one day isn’t going to change your life anymore than eating healthy one day will make you fit”

  • I have a question… Im on diet rn, and im working out every day, and i drink whey protein… Is it harder to lose belly fat if i drink whey protein? Because belly fat is reserve for proteins right? Sooo belly fat is going to be bigger when you drink whey protein?

  • Or I could throw it away either in my garden and make mulch (mother earth gets GAINZ) or give it to poor people who don’t get the nutrition like us. #dothething ����

  • I have a flat foot and after doing a lot of jump rope my foot gets stiff and it hurts a lot when i try to do another jump rope. What should i do?

  • Check out! I just bought gym clothing from this site. It’s basically like gymshark clothes, but much cheaper! You’re welcome

  • I travel all the time esp in the summer. I’m usually good with food. I try to eat how i do at home. If feel like i can always cheat when I want so I don’t use vacations as a way to cheat. I used to but so glad I don’t anymore. Don’t get me wrong, I’ll indulge but maybe once or twice.

  • Thanks for the commitment to staying with uploading videos every week. I know you guys are very busy with your kids so just wanted to let you know that it is much appreciated!

  • Heres a few tips
    1. Fake stomach aches, no one will give you A LOT of food when You’re sick In the stomach

    2. Eat normal food. You can stop with the chicken breast and vegetables for lunch but maybe some turkey and smash potatoes, this way you WILL gain more weight but very little and the weight will be gone quickly o ce the holiday is over. The point is eat normal but not EXTRA just a bit lower than your usual.

    3. Throw up Relax, dont worry about the food that mom and aunt are making just watch the movie with your family and when dinner comes just eat normally, and if they ask why you’re eating less than usual just say diarrhea. No one wants you to prove it.

  • Hi.brad��..and.Jessica.mama

  • My favorite advice.
    “Eating unhealthy one day isn’t going to change your life anymore than eating healthy one day will make you fit”

  • Problem is in America it’s not just Christmas; it’s memorial day, Independence Day, labor day, Halloween, and Thanksgiving. Cinco de mayo

  • Hey Merijn, i’m in southeast asia for 4 weeks. I always eat breakfast in the morning. how long can i do this intermittent fasting thing for?

  • Offcourse it is hard to stay shredded while your traveling. But when your travelling it is also hard when your bulking to get enough food in to make gainz. And even more important.. Not losing those gainz!! It would nice to see some more vids about bulking instead of staying lean all the time. Because we have to make gainz to look good when we are shredded����

  • Don’t throw it away I’m sure a friend or family member would be grateful for any leftovers. That’s definitely the worst 1st choice to throw away food.

  • I randomly came across this video and couldn’t stop watching it because of how vibrant and fun and addicting your fun personality is! I love it! Keep being you!

  • If a single meal will ruin your entire “diet” and you’re not competing in body building or something with extreme cutting then there’s probably something wrong. Realistically it’s probably 2 or 3 meals for the entire year. Possibly a fourth if you’re looking at new years day/eve. It’s not a big deal.

  • I don’t travel very much. When I have traveled I try and take as much healthy food as possible. When my family has a meal at a fast food place or something I end up getting a salad with no dressing. People look at me funny but I don’t want to ruin my hard work. To be honest I will splurge sometimes but will still watch my portions sizes. You guys are awesome such great motivators.

  • Thanks for the tips! I’m taking off to travel for a year and i’m so in love with fitness and nutrition that it’s been stressing me out a bit because I do want to be on track as much as possible, but I know it wont always be that way. It will definitely be challenging figuring out what to pack supplement wise.

  • My tip is: Don’t chug water when you’re about to be having a flight(s), especially when on creatine. Having to piss every half an hour when travelling sucks

  • My fav tip is to choose trackable meals because it is too difficult and i always try to do that but because i am not sure i pretty much overestimate a little the meals.

  • I think that the best tip would be: Always taking your protein supplements with you because you can simply take them everywhere. For example when you’re hiking in a forest or above a mountain and you need to eat something than you can simply take a proteinbar or energybar ����

  • Don’t know if anyone else feels this way, but one of my favourite things about this channel are the videos under 5 minutes or even 3 minutes. No filler trying to get to 10 minutes, just the shit that I came for.

  • This video is really helpful, I have been doing those tips since a long time, but… but, you will be the number one when you come to China and try to keep that body on budget hahaha I come to Shanghai every year for about three month to work, I usually go high protein medium carbs low fat (60g) but when im in China, im vegetarian is the only way to stay out of the hospital hahahaha

  • Your protein powder never gets checked because you are white. If I carried protein powder with me across the border. Immigration and customs enforcement would crucify me upside down like St. PETER and then lock me up at Guantanamo Bay. Try walking a mile in a Haji’s shoes whitty.

  • Tip #1 for not get fat during Christmas:
    Change religion. I’d recommend don’t choose Pastafarianism just to keep your carbs intake under control

  • Greetings from Turkey! You are doing very good job Merijn. I am glad to find you in Youtube. Makes me feel motivated to eat healthy!

  • 2 p.m dinner.
    Ok nvm,
    I am 14 yr old male.
    Got my ankle sprained yesterday.
    Will I be able to Jump rope again once it heels or will there be some permanent injuries that will make me avoid me jumping?
    Also as a beginner, is it fine if I jump rope [30 secs × 5 times (1 min break between every 30 secs)
    The 1 min break cause of asthma]
    Is that fine as a beginner workout?

  • hi Merijan!
    I love training, I train right now 5 days a week three gym and two cardio, but the thing is that I have Celebral palsy and possibly can’t train as hard as normal people but I have my own program and do what I can do. My question to you is about protein intake, you Dailly Is 3g/kg and day? I wondering if any of that protein converts into glucose? If not, is it dependent on how hard you train?

    PS I have lost 3 kg now, mostly fat it seems and starting to see my abs without flexing, my first intermediate fasting!


  • My whole family eats like 1500 per meal and I’m allowed 1500 per day. So fucking annoying and I have the absolute worst will power if the food is in front of me

  • The best travel tip is definitely the fact that not everything will be perfect and you should just enjoy your vacation.
    Thanks Merijn for your good work and the daily motivation! #myshreddedlifestyle

  • Tip nummer 1 vind ik de mooiste tip ��.

    Dit jaar op reis veel lopend gedaan ook al was er een gratis bus die elk uur naar het strand en centrum reed. Was goed te doen en dagelijkse beweging was dan ook weer in the pocket ��. En ook zelf boodschappen gedaan om genoeg proteïne binnen te krijgen + protein bars meegenomen. Still in shape �� en toch super genoten ��.

  • Tarde. Ayer volví del mundial en rusia. 50 dias de viaje. No fui ningun dia al gimnasio, me costó comer la cantidad correcta de proteina. Perdí 4 kilos, de los cuales calculo q son 3 de musculo y 1 de grasa. A pesar que comi y tomé alcohol, perdí peso por que caminaba mucho. Hay que tener mucha fuerza de voluntad para seguir entrenando en vacaciones, sobretodo si no estas instalado en un lugar fijo. Cada 4 o 5 dias cambiaba de ciudad y eso lo hacia mas dificil. Hay q arrancar de nuevo a entrenar y controlar las calorias. Muy buen video de todos modos. Saludos desde Argentina

  • Before clicking the video, reading the title I muttered to myself: “you don’t.” I’m happy that’s also your take on this 😉 HAPPY HOLIDAYS ERRYONE

  • Literally going away tomorrow and was thinking about training and how to get my proteins in. This is perfect! Also rate your advise and tips safe bro

  • HELLO BEAUTIFUL PEOPLE!!! Here I include my top 8 tips on how I travel and not completely throw my progress out the window. TRUST ME I’ve been there… it sucks when you come home and feel completely off track. SO I created some easy shmeasy tips for you that I have been using for a while and that actually WORK!!! Enjoy!

  • I absolutely love your content!! Something I’d be interested in seeing is just more of your day in the life’s and about your balance business. Also maybe one about potential future businesses or directions you’re headed.:)

  • Loved all the tips! I personally would LOVE to see a Denver (or around Denver) adventure! Like things you do when you’re not working, for fun, etc

  • I’d love to learn more about the changes you personally notice while you were going through your lean bulk! Such as water retention, bloating, gas, etc. and how long it lasted before your body could adjust! Absolutely love your content and radiance, I’m going to incorporate these tips into my vacation this weekend to visit family. It’s amazing and so refreshing to have these reminders and set the tone for the vacation, to reduce stress, and set yourself for success so, thank you very much!!

  • Love this tay! I’m going to Cabo in mid February and besides the fact that I’m SO excited… my boyfriends family is getting a huge rental house (therefore, no gymnot very healthy meals will be made, etc) I have plenty of at home, body weight exercises in mind BUT what do you suggest I do when they buy nothing but burgers and hot dogs from the store for meals? I’m DEFINITELY bringing my greens but don’t think that’s enough nutrients for each day and I don’t want to be rude and not eat it/bring my own food lol helppppp me ��♥️

  • My favorite tip is to drink lots of water, because it helps me to stay full and delay my fast. Besides that it´s also healthy and now I love to drink water instead of drinking soft drinks, which I now see as a waste of consuming calories to hit your daily calorie intake.

  • Great video! Any tips for when your visiting family and you don’t want to be rude and not eat the food they prepare but said foods are not going to help you reach your goals��

  • Oh dear. My poor abandoned program looking forlorn and meekly holding up a sign reading “Where U At?” that gets me in the feels.

    Not enough to stop scarfing down turkey during the holidays though. -_^

    Happy Thanksgiving PicFit and fellow PicFit peeps.

  • My favorite advice.
    “Eating unhealthy one day isn’t going to change your life anymore than eating healthy one day will make you fit”

  • Keeping good living habits is a prerequisite for health.
    To master health knowledge is an important way to keep healthy.������������

  • Best tip for me is definitely intermittent fasting because I’m not usually hungry in the morning but my apetite opens up towards the end of the day. Great video as always Merijn, keep up the good work!:D

  • Exercise is good for you but don’t feel like your “fat” or “ugly” you are perfect as the way you are so don’t feel like you are any of those exercising is good put don’t pressure yourself ��

  • See ide like to see these results from someone who hasn’t been exercising and eating very healthy their entire life and has see some changes
    No from someone who is already skinny and doesnt have to try

  • Here’s one of my favorite workouts, do one second, holding a Superman position, then down for one second, then do two seconds then three, etc, do it till 20 seconds, then go for 20 seconds down 20, then 19 up then 19 resting, etc till your done

  • Every like or comment this gets I will actually workout or go on long walk/jog, i need to lose like 30lbs and I need more motivation, plz help

  • She is so positive n happy and just by lookin at her my mood changes
    I love you ava your the best keep goin n reach your dream����❤qween

  • i will use these hacks! and i have been working out doing the chloe ting challenge to get abs and im doing it for a month instead of 2 weeks because i have a lot of belly fat to lose. and i am on day four today. so ya

  • Honestly dancing and cheer is my life and Im in good shape so I don’t know why I’m watching this please no hate I’m just trying to be confident love you guys and you are so beautiful ❤️❤️❤️������

  • I think bodyweight workouts can be just as effective as weight training. You just have to make sure you put your mind in the muscle. 😉

  • Totally respect for this man!! Thanks for being a balanced fitness, we love to train but we also love to be with our families and to LIVE, this is just ONCE a year! Props mate!
    Edit: Happy holidays!

  • Omg! I <3 you soo much!! "Don't be a perfectionist" This is what I often dreaded before! But now, I know my boundaries! I shall have enough protein to get going for the day along with fibre & water content to prevent constipation & drink enough water to hydrate myself!!! Plus stay moving (I can do that by dancing cuz I love it:D):D:D:D Thaank you!!!

  • Best travel tip Is to get your credit card so you can buy My shredded Lifestyle from amazon.Or wait for merijn to give it to you for free��‍♂️��‍♂️

  • 1 Running/Sprinting ����‍♀️
    2 Soccer ⚽️
    3 Distance Running ����‍♀️
    4 Dancing ����
    5 Basketball ��
    6 Switching foods ��
    (switch coffee with fruit, switch chips with trail mix)

  • Also people, it takes 11 months to reach what you need and it takes similar time to reverse it. So chill, as long as the rest of the year you take care of your body

  • Dude I ate so much today I feel like crap. Feels like I need to not eat for days for my body to chill. But it was worth it. It’s nice to know that sugar actually makes me sick.

  • Hey zendudes, can I drink my Whey protein shake along with my meal? It’s just food providing proteins doesn’t it?
    My routine is
    IF during the day up to 1pm
    Eat 1st meal at 1pm
    Eat 2nd meal at 4pm
    Go for workout at 530pm
    Drink Whey protein along with my 3 meal?
    Is this okay?

  • I mean its not that hard to still not eat unhealthy shit. A lot of calories sure, but that isn’t necessarily bad. Not everythings about weight man.

  • Haha eating the locals food if you are in Mexico to stay thin won’t work. I know I live on the border. There are a lot of cheese and other unhealthy things. Way diffrent then a lot of asian countries ��.

  • My favorit travel tip is to use the time you have. As example if you are waiting for your flight in the airport and there are still 2-3 hours left your can easily do some Handstands or Pushups, maybe also Pullups to get a small pump and feel good between all the sitting down in the airplane.

  • Actually this is an important video. You don’t get fat between Christmas and new year you get fat between new year and Christmas. Enjoy your holidays folks:)

  • Lol. That was literally what I thought, when I read the title. YOU DON‘T ��
    It’s a well deserved break from the constant struggle to ‚do it right‘. Just enjoy it, for heaven’s sake.

  • This opinion of mine might be unpopular.
    Eat to your heart’s content. You have got rest of the year to maintain diet. Just don’t let this be a habbit.

  • Keeping water intake up is THE TIP. I’m used to drinking 3-4 liters a day, so last year I was traveling and my water intake was so bad and I ended up fainting in the airplane on the way back home. Point of the story.. DRINK YOUR WATER

  • i always have to laugh if some fitness guys talk about cortisol release and stress, �� you have no clue how much cortisol your body actually has to release thrugh stress so that it would actually affect your gains, cortisol dosnt do shit to a guy who has a normal daily job and some stress at home, in his relationship or whatever, it dosnt affect ur gains at all…what really counts though is sleep, if you sleep bad every night you will fuck up your gains pretty fast

  • When you think about it most of our grandparents went through the great depression so being able to have a holiday meal was a big deal. Times aren’t always good so enjoy it while it’s here

  • I spent all morning stressing about eating bad today, then told myself, I didn’t gain muscles in a day, I didn’t lose 20 pounds in a day, I didn’t get where I am in a day, I won’t destroy it all in a day. As Einstein once said, “yolo”.

  • A great break from the typical videos you see from every fitness channel. Loved the casual, “don’t beat yourself up” part. Happy Thanksgiving, Mr. PictureFit!:)

  • Speaking from experience as someone who is used to carefully plan and track their nutrition, the main problem when going “off plan” is moderation. Because I’m usually much more strict about what I’m eating I tend to go on an all out binge when the time to “cheat” arises, especially when alcohol has subdued my willpower.

  • nice vid man as always also great timing man cuz am just about to travel to poland next week and I really wanna maintain my physique thanks man

  • To be honnest I probably eat more healthy than in the summer… I always go out with friends but in the holidays my family is kinda deconstructed so we just have a Christmas dinner and that’s it.

  • You men Are A very Good mentor or example for Me.. Im A Chef with A minimum of 11 to 12 hours in the kitchen. I hit the gym almost 4 to 5 times A day But I cant Help to Eat because of the energy Im exirting While Im on kitchen. And Its hard for Me to build muscles

    Hope you Can make some More diet meals that help Me the rest of the day. And some tips Thanks men. From philippines. Hope you read THIS also. THANKYOU �������� More videos to come

  • QOTD: what are your best tips to stay healthy while traveling?
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  • Hey PicFit, i want to throw a video idea your way. I have heard that not getting enough salt in your diet makes you crave sugar. And so, getting adequate amount of salt could be one advice for avoiding weight gain.

  • I’m bulking rn (clean bulk) but the holidays don’t matter to me I still went to the gym today and will go on Christmas if open (also I don’t find it hard to eat healthy my mindset is just why eat unhealthy because you only taste it for a little bit)

  • Thank you man I appreciate all of your videos. All your videos have actually helped me to shred my fat and went from a dad bod to a toned up 4 pack on the road to a 6. Praise your videos man����

  • Exactly eat what u want it’s one day a year.

    u don’t get fat in 1 day it takes time of bad habits, same with getting buff.
    Theres so much clickbait there’s videos out there saying “I did the rocks workout for 1 day look what happened”
    I’ma eat good today, and back to my routine tomorrow