The easiest method to Track Weight Reduction



Video taken from the channel: Rachel Aust


Best Way to Accurately Measure Weight Loss Progress (Without Going Crazy)

Video taken from the channel: Mario Tomic


Most Accurate Ways to Measure Your Weight Loss Progress

Video taken from the channel: Joanna Soh Official


How To Measure Fat Loss Progress

Video taken from the channel: Jump Rope Dudes


How to Track Weight Loss The Weekly Low

Video taken from the channel: Kinobody



Video taken from the channel: Bob Sharpe


The science is in: Exercise isn’t the best way to lose weight

Video taken from the channel: Vox

Like it or not, the scale can help you track your progress. For some, consistent visits to the scale could lead to greater commitment to weight loss. One of the best ways to judge your weight loss progress is by keeping track of your waist, hip, thigh, and arm measurements.

By taking down your measurements before your weight loss plan. Scrapbooking is another excellent way to track your weight loss progress. Besides journal entries and anecdotes, you might also include photos, letters, or other inspirational items.

That wa. It is a simple yet very effective way of checking your progress. The Scale. Of course the scale will be in here and although it has many flaws in that it only shows your weight in total instead of your body fat%.

Blatner says a method called bioelectrical impedance analysis (BIA), which is available at many gyms and on some home scales, is more accurate than the traditional caliper body fat measurement. Publish the names of the top three to five individuals who have lost the most weight or body fat. This will encourage them to continue while giving other participants a goal to strive for without embarrassing them in the process by recording their lesser weight or fat loss.

10 Ways to Stay on Track With Your Weight-Loss Goals When Life Goes Crazy More When life goes according to plan, sticking with weight-friendly habits like good nutrition and exercise feels. The most convenient way to track macros may be through an app like MyFitnessPal, Lose It! or My Macros +. These apps are user-friendly and specifically designed to simplify tracking macros. For general health gains, usually a combination of body mass index (BMI), waist circumference, and sum of 5 skin folds (So5S) is the best assessment, as it provides information on both the amount. Here are the best ways to track yourself OTHER than a scale: 1) Take a front and side picture – My favorite method.

Stand in front of a mirror in a bathing suit or your underwear with your.

List of related literature:

For example, if you write down what foods you are eating and find they add up to 3,000 calories a day, and you are maintaining your body weight with this amount, you can try cutting back to 2,500 or 2,000 calories a day in order to create a caloric deficit and lose body fat.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

My weight tracking spreadsheet, available for free at, calculates this for me automatically.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

You may think that any ordinary notepad or phone app could work, but I designed this tracker based on my experience with hundreds of clients, removing the waste that you may seein other food trackers and including everything you need to fully adopt the mindset, lose weight and keep it off.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

The National Weight Control Registry (NWCR) (, a database that tracks more than 5,000 people who have lost at least 30 pounds and maintained the loss for at least 1 year, has uncovered an abundance of tips to help people lose weight and keep it off.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Guidelines for self-monitoring of weight include the following: keeping a written record of weight on a chart or graph; weighing oneself at least weekly, and perhaps daily during weight loss maintenance; and consistently weighing oneself at the same time of day, with the same type and amount of clothing.

“Encyclopedia of Body Image and Human Appearance” by Thomas F. Cash
from Encyclopedia of Body Image and Human Appearance
by Thomas F. Cash
Elsevier Science, 2012

Watchers ( or the open-source program (www., provide users with information and tools that focus on multiple components of weight loss.

“Principle-Based Stepped Care and Brief Psychotherapy for Integrated Care Settings” by Alexandros Maragakis, William T. O'Donohue
from Principle-Based Stepped Care and Brief Psychotherapy for Integrated Care Settings
by Alexandros Maragakis, William T. O’Donohue
Springer International Publishing, 2018

Weigh and measure yourself each week and write down whatever you want to track.

“The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days” by JJ Virgin
from The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
by JJ Virgin
Harlequin, 2012

track what you eat using a food journal or an online food planner.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2012

Tracking calorie intake, utilizing a smart phone app for weight loss, avoiding food binges, avoiding eating at night, and practicing stress reduction or mindfulness-based training could benefit some women.

“Comprehensive Gynecology E-Book” by Rogerio A. Lobo, David M Gershenson, Gretchen M Lentz, Fidel A Valea
from Comprehensive Gynecology E-Book
by Rogerio A. Lobo, David M Gershenson, et. al.
Elsevier Health Sciences, 2016

Track food intake on the go with an app like MyFitnessPal.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Whats with Canada? I thought you were an american living in America. You can share some more info about your whereabouts on instagram or here. Cheers man.

  • If you’re in Australia and you buy the scales with the 60% markdown it’s around $90!!!! (Coversion to AUS dollars and shipping). When I went onto the website I saw it was $50/55 and can justify paying that but 90 bucks is still so expensive! xx

  • Hello I have been watching ur videos since a long time they are awesome kindly help me as I live in Pakistan most of the things are not available here give me a plan my weight is 70 and it was 45 before my marriage wat should be my ideal weight now and how should I maintain it without losing energy as I have a son which I have to take care of I will be thankful for ur support

  • Hi i just started to see some of your videos today and I love them! �� Because u give a lot of good advice and u inspire me a lot that’s why am so thankful to you! Your the Best!����������������✌��

  • Small caloric deficit (3-500 calories per day) over time is the most effective way to lose weight. Then add exercise to optimize that weight loss. You didn’t put the weight on in week, it won’t come off in a week either

  • Why she is not having 10M subscribers….She deserves so much more. I am blindly following her about exercises. And I am much more fitter than ever before

  • What… You guys realize that if you build muscle and make ur body need more energy while also eating at a slight deficit, your fatloss will go so much better. And once you reach your goal, that expanded muscle gain will help keep it off since it is using more energy

  • Great advice. It also applies to weight gain. Few months ago I started a new diet becouse I was really underweight and I was getting so frustrated and demotivated when after a day of solid eating I would weight less than a day before. I thought I will never make it but I sticked with it for another 2 weeks and I saw that over time I actually made a lot of progress. It still sometimes bothers me but it is now much easier to not freak out when I already know that I’m getting some results.

  • I’ve lost over 100 lbs, here’s the secret, eat what you want, but in smaller portions. Cut out all sugar drinks,milk,Gatorade. Only water. Watch your calories.I haven’t been to the gym a single day.

  • Anyone tried the Custokebon Secrets? I’ve heard many unbelivable things about it and my friend lost tons of weight with Custokebon Secrets (google search it).

  • It’s still astonish me just how lots of people have no clue about Custokebon Secrets despite the fact that lots of people using it. Thanks to my pal who told me about it. I have lost a ton of weight.

  • This still surprises me, just how lots of people do not know about Custokebon Secrets, although lots of people get good result because of it. Thanks to my cooworker who told me about Custokebon Secrets, I have lost plenty of weight by using it without starving myself.

  • I notice a lot of people keep on talking about Custokebon Secrets. But Im not sure if it’s good. Have you ever tried this popular lose weight methods?

  • That’s too general there are so many intricacies to eating and working out. From the increase in metabolic response every time you are exposed to a new type of physical activity to the capacity of the body to adapt. So, switching the diet and the type of workout you do goes a long way. But it really comes down to your goal. You’ll never see a person that is super ripped just for dieting. You shape your body by doing exercise, you loose the weight by dieting and resting. Additionally I know that physical activity makes a huge difference for people who are highly sedentary. But I guess you cannot put so much information in a 5 minute video.

  • Years ago I was working out at the YMCA almost every day. There was a lady in my classes who was religious about her workout.
    She was a heavy lady and I watched her for several years work so hard in class, but she always looked the same.
    One day I noticed she had suddenly and rapidly begun losing weight and in a couple of months she looked like a different person.
    It was not a chatty group of women but I had to ask her secret. She said that she had cut out bread, pasta, rice, corn and potatoes.
    I left the club shortly thereafter so I do not know if she kept it off. But for me it was a hint that exercise alone was not going to do it.

  • This video is missing a huge part. The Tanzanian people weren’t any more physically active than us but, when they were resting they were burning more calories. If you look in the video the way they sat was in a “Asian” squatting motion which burns more calories than sitting in a chair or bed. Look this up on the internet it has so many studies on the same people

  • Hey dudes I have been working out with bodyweight and little bit of weights. I want to lose fat while keeping my muscle mass. I am 14 years old so I shouldn’t go through a diet, what can I do?

  • I was going to buy the 8week at home program but noticed that it included HIIT, which I can’t do because of a foot injury. I broke my left foot in two places about a year ago and any jumping or strain causes it to swell and hurt. It’s getting better but I don’t want to injure myself again. Do you have any suggestions? Is the gym version for an endomorph a good alternative knowing my limitations?

  • I did 30 min exercise daily regularly for 2 month.. Not even a kg I able to loose… Then i made a calorie chart, i stopped eating biscuits, oats cookies also, cornflakes, chocolate, chips, junk food.. And lost 1 kg in 4 days

  • Eat less is for lose weigh and do exercises is for a best body form, i do both, coz if u want a body like a model, u need do both of them

  • This is the most honest and REAL way to make measurements when losing weight (i.e. getting fitter). Notice, at the end fo the videos Dan said they were getting their “body fat measured” which is NOT the same as BMI. Body fat analysis is LEGIT. However, on the flip side, If you ever hear a fitness coach in 2018 and beyond use the initials “BMI” run the other way! The BMI test has done more to damage the “fitness industry” and done more to destroy self-image than any “fitness measurement test” ever created. BMI is.a bogus, snake oil test that was created in 1939, yet many alleged doctors and coaches still use this test. Don’t fall for it! Keep doing what Dan and Brandon are showing here and….uh yeah…… #DOTHETHING

  • btw i ordered one of your phone cases (charcoal bc i <3 black) and i'm super excited for it to arrive! xo i love my current case (it's a lifeproof one) but i beat it up pretty badly...:p it's time for a new one hehe.

  • Do you have some ideas of how to deal with soreness when you can’t afford going to for a massage? Sometimes I’m so awfully sore I can’t move around. It’s really frustrating and it’s causing me trouble at work.

  • It’s because we don’t do that 30 percent it literally said we don’t have to do anything to lose the other energy so yea u do these people just aren’t very smart

  • Jonnah dear…i m 41yrs old n when i jiggle my tummy..hips n back area is…OMG ��now plz help much time i do exercise..n also hormonal changes alot in my body..irregular periods n food craving too much.what can i do?? My hubby always discourage me..but i want to change in my������❤thanks

  • Hey Joanna, Thank you so much for this video. I’ve been cutting oil from my diet and workout 3-5 times a week for about a month now, and i just step on the scale and see not a single pound drop:( But i can see that my thighs and butts are firmer and smaller (i do squats A LOT). So thank you for your video, I just gain back my motivation:)

  • Couldnt agree more! To be honest getting on the weighing scale is depressing at times since we are so conditioned to look at the numbers..the mirror and pictures are my go to look at my progress but just for my knowledge every month or two I check my weight but not obsessed with it anymore ������

  • great vid guys! you guys are really funny. With Intermittent Fasting and jump rope as my go to cardio, 12kg lost in just over 3 months. not too shabby for an old fart (68 & 7mo)

  • OMG I wish i had someone to workout with so I would feel more motivated! You should create a group or something so we all could motivate each other even from distance:)

  • How to have your six pack? Show us in a video plz I’ve been doing abs since 2 years and nothing is comming… Houston we have a problem!

  • Whenever I lose track of what i am doing, i always watch your videos. it helps me a lot. Thankyou so much, Rachel! Godbless to you and your channel ❤

  • Great advice and video Greg. I’ve been thinking about this a lot lately since I would just give up in the past when I would weight myself everyday. Now I’m just going off of how my clothes fit and how my strength feels in the gym when tracking my GAINZzzzzzzzzz (All Kinds…….) haha. Is this approach bad or what would you recommend? Thanks

  • 4:20 yeah basically stop subsidizing meat and dairy, and instead subsidize fruits, veggies, legumes, and grains! Also, stop being lobbied by these industries that make their way into public schools and the food pyramid (milk served with school lunch)

  • This makes no sense. If you exercise and you cut down on food, you will lose weight. OF COURSE you won’t lose anything fast if you don’t change your diet!

  • If you wish to slim down, you need to look up Custokebon Secrets on google. They’ll make it easier to get the body you should have.

  • If only I had found your channel a month or two ago!! So sick how you have literally made cutting and maintaining a cut physique so easy or atleast a lot easier compared to the typical approaches out there

    I just finished a cut but am still giving your approach a go for the bulk I’m currently on! Cheers

  • kinobody mind answering this question, i bought the warrior shredding program. There’s a part where you said if u hit the fat loss plateu you should do sth. How to notice if you hit a fat loss plateu?

  • will your workout program be viable with a home gym. I have more than enough weights for my barbell, but only have 1 set of 30 lb dumbbells.

  • Your BMR increasese as you improve your muscle mass. You dont increase muscle mass by just sitting on the couch, you improve it by exercising. This is a video that encourages people to be a couch potatoes and just be in a caloric deficit and do nothing

  • This model comprises of old outdated science. The reality is that the brain, as an organ, users more calories than any other organ in the body. At no point does this model address that you’re resting metabolic rate will change dramatically depending on your mindset and your mental health, not to mention your sleep cycles.

  • I’ve been intermittent fasting for a bit over a month now on a 500 calorie per day deficit. I’ve lost around 5 pounds so far from 145 140 lbs. It’s pretty effortless and great but I’m wondering whether I should increase the deficit because I really want to get lean faster so I can bulk again without getting too fat. I’m pretty skinny for a 5 10′ dude but still around 15-20% body fat. Greg, what do you suggest?

  • Hi guys, I would like some help. From anyone really..

    I am 14 and I weigh about 63 kilograms (kg) and I am 1.74 centimetres. I am a pretty buff guy, but when I squeeze my stomach I can see my 6pack, when I dont I can only see a shade of the top 4 ones. I would like to know what to do to make my abs more visible? From yesterday I started training biceps/triceps, and I do so every day inbetween. And my abs, I train those inbetween aswell. My arms look pretty nice when “squeezing” them but when I dont they look ok.

    Please! Help me! Should I eat more or less? I eat about 2 times a day and I eat sugar on a daily basis. Thanks! God bless.

  • Hey dudes! This vid was funny nd educational as well, what’s those post it notes on ur mirror? Are ur weekly progress measurements on there haha? ��

  • i used to weigh myself everyday. then i switched it to 1 day per week. always weigh myself the morning of my cheat day on an empty stomach. honestly i feel amazing and happy without tracking. keep yourself loyal 6 days a week then one day you eat comfortably, my first cheat days i felt bad as hell so i started to bring down my junk food every weekend. i select more the sweet and good food that i enjoy the most on my cheat day, i put it together and there i have my perfect sunday. i also think that calorie counting is like jail, like a prisoner but it is necesary to know what is a little, normal or big meal. after 3 months counting calories i stopped counting. psychologicly i feel way better. in order to achieve these goal you gotta learn what is good and bad for you and that food cant fight your anxiety. life is way easier without scales calories and smartphones. 6 days loyal to yourself, 1 day eat a good healthy meal in the afternoon then your cravings watching a movie at night. everyone has a different book. i really admire the work of Greg but who i admire the most, he is Ori Hofmekler. greg is the modern day of eating habits and Ori is the old school type of guy.

  • You gave the most practical advice to weight measurements! I have one of those commercial BIA scales and it keeps tell me that my fat level is high. Thanks for the tips!

  • Honestly Greg I know this probably isn’t you directly… but I have a very serious question man. I am 21 years old and I weigh 185. I’m 5’11 and I’d say I’m roughly 20% body fat… I calculated my BMR which came out to be 1860 calories, but when I use the activity multiplier (moderate activity) it comes out too about 2800… soo when I then multiply that by 0.75 to create my deficit it comes out too 2150 and here’s the thing…. when I workout 3 days a week and do cardio 3 days a week is that already included in my 650 calorie deficit I just explained above? Or do the calories burned during a workout add on too that?? Like if i burn 500 calories on a cardio day… and eat 2150… does that mean in in a 1150 calorie deficit(500+650)?? I don’t see how it’s possible my body can burn 2800 on a normal day. Honestly I feel like 2150 is too much and I won’t lose fat as fast as I want… but then again… I dont wanna hurt my body by creating too high of a deficit. Please.. pppllleeeaaassseee reply man… plan on getting your program soon. Starting work in a few weeks. Thanks… -Tee

  • I think compared to most people I am losing a miniscule amount of weight. If I went by the scale I’d be depressed a long time ago. But I bought these shirts back in December and looked horrible in them because I was bulging everywhere but now those shirts are nice and loose. When I went to the same shop and bought the same size they are now too big for me hahaha. I think this is more gratifying than the numbers on the scale. Also, I know Brandon, who doesnt want to touch Dan’s abs?

  • Dude, i am finally a member of the Warrior Shredding program! I am so pumped and can’t wait to get some gains. Reading through your stuff, I can already see how amazing and great this program will be, the main reason being it will be easy! (compared to others i tried)

  • I eat very very little throughout the day. I don’t tell people this because they think it’s an eating disorder, but I listen to my body. Most of my hunger is emotional, if I can recognize the emotion, whether it’s anxiety or sadness or happiness, I can consider if food is really the best answer to my solution. Most of the time it’s not and I just go on with my day. I’ve gone from a BMI of 35 to 22 in less than a year.

  • I totally noticed myself how moving the weight scale, even the super accurate digital one, would totally change the weight measurement

  • Greg please do a video on how to calculate your TRUE basal metabolic rate. I get different extremely different numbers on every BMR calculator I use. Show us what you do to calculate it please.

  • Greg, your free advice is amazing. I’m down 13lb since doing IF. and thats in about 30 days. I have about 15 more lbs to go, and it’s all from your strategy.

    I used to be the guy who obsessed about being in ketosis, counting carbs on everything that went in to my mouth. this is so freeing. Every tip you’ve shared has helped me become better. last night my dinner was a huge piece of chicken with tons of veggies, fries, and a chocolate bar, and i was still in a deficit! Now I normally don’t get hungry till about 3pm, which is crazy because i used to always eat breakfast.

    also check snapchat! @cbarns88

  • My family always discouraging me whenever I try to do a workout to lose weight and whenever I try to eat small amount of rice.. my parents are laughing at me.. they teasing me and they asking me are you crazy..

  • Great, I have ordered the ´´10% discounted´´ rope set for 65 dollar only to figure out that for 14 dollar more (79 dollar) I could buy the ”get lean” set with an extra 1/2LB rope wich is 24 dollar I think that is a way better deal than your 10% discount. That aside I was assuming that you guys set was the ”get lean” set just with white handles.
    Now I have already paid the shipping and I live in Holland, Europe. Not cool because I wanted the 1/2LB rope too. If I want to order that one now its 24 dollar plus14 dollar international shipping and 22 dollar for the Dutch customs.
    My own fault for reading poorly with what I order but still I wanted to point this out because the discount you get for the set from Crossrope itself is a lot more value for that 14 dollar extra. Anyway still excited about my rope thanks for the great content you guys put out!
    PS. since you guys are working together with Crossrope, try to encourage them to get retailers in Europe since that will be for me the biggest hassle now, i don’t want to pay an extra 36 dollar just for shipping and customs and I do think them and you also are missing out on a whole lot of customers in Europe!

  • Can you make a video about working from home? I’m doing a masters by research and I’m struggling to find focus in my home but travelling to uni every day is a waste of time… Do you have any tips?

  • Can I get some advice? I got my first jump rope which weighs in at 1.5lb (I’m used to very light liquorice ropes) and I’ve noticed some pain in my left (non-dominant) wrist and that I’m using my right arm way more, I even ended up not moving my left wrist a couple of times and tripping up,
    any way i could prevent this and learn to include my left arm?

  • I agree that by not eating more than you should and eating healthy you won’t really need to exercise but exercising is more important than they’re making it. First it allows you to indulge on foods that you shouldn’t be eating more frequently. Second most people who exercise for an hour or two don’t run to McDonald’s afterwards. Third exercise raises you metabolism. Four while after exercising you do feel more hungry and tired after some time it subsides. Lastly exercising make you physically fit and improves your mood which will translate into you actually doing more.

  • I been working out and doing intermediate fasting and I usually break my fast around  2-4pm with a banana and try to push till 6 pm before I have my small meal.  I normally get full around 1600-1700 cals but I notice i am getting sore easy even though im just working out 2-3 time a week.  should I eat more or how would I feel less sore? I am 5’5 and weight 150 lb but I lost about 5lb after a day of fasting and I lost about 7 pound so far. my goal is to lean down and burn body fat so I can have my muscle looking leaner and bigger.  your stuff work but I was wondering what would be the best way to get lean? should I lift heavy at the gyms or should I go light with lot of rep?

  • I have lost 5 pounds by jumping rope only on weekend. That means I only workout twice a week. The great thing is I actually lost visceral fat and some body fat and it is visible from the look of my figure. I’m glad that my friends can tell that I look slimmer now! The change is I aware that my arms get tighter and belly gets firm. It’s all far from my expectation before I start jumping rope. I will keep jumping rope and see how my body transform it’s self. By the way, I found sleeping better is also a key to fat loss.

  • Do the get lean guides teach you how to use gym equipment? If not, what is a good way to learn? I am intimidated by gym equipment!

  • You are going to become one of the biggest fitness youtubers for sure. Love your content its so helpful and actually works. Keep it up

  • Great job! Exactly how you should measure progress!

    Looking forward to the scan next week! The most accurate, but expensive way. My guesses:

    Dan: 13.5% BMI
    Brandon: 11% BMI
    (Sorry, Brandon is more cool. ��)

  • You inspired me about 4 months ago to start dieting and intermittent fastin! Check out my transformation on Instagram under SLANGMEN! Thanks GREG!

  • Man, I went on a two week vacation back home. Ate out a ton, drank a ton, had a ton of fun. Came back 3.6 pounds lighter than when I left. I’ve been dieting for six months and only had to drop the calories once. Sometimes when I’d plateau for two weeks, I’d input my stats into a TDEE caculator to reinforce that I didn’t need to drop the calories, it was just homeostasis, water, etc in my body. And sure enough, I’d always start losing weight again. Down 47 pounds since July. Easy-as-fuck too. Cheers!

  • I try to keep fasting a secret because the body builders at my work just talk shit. (they are fat go figure) but what should I tell my (fat) family that is constantly mad for not coming to dinner and eating the nasty unhealthy food they all eat? they do not respect my goals and already have said I am too skinny…:( any advice would be great.

  • Knock knock, whos there. Its Kinobody and im here to answer EXACTLY one of the things your thinking about during your IF/AFL regiment:)! thanks.

  • Yo Greg! I’m 14 years old and I want to have a 6 pack and muscles and I have a question about your fasting idea. So you skip breakfast and drink coffee and sparkling water to cover up the hunger right, so do I skip lunch or do I eat lunch and then eat dinner?

  • What is the best cardio for fat loss a high intense cardio workout or a high intense jump rope workout and how many times per week should I do it and for how long per workout

  • What’s up fellas?.. love your videos.. Super inspiring… It’s because of you guys that I learned about crossrope jump ropes. Just got the starter set in today. Awesome!!
    Question.. when I use the 1/4 lb rope the handles make a lot of noise. Is that common?? First generation ropes..
    Thank you guys..

  • Hey Greg, Please make a video on bulking on IF. Although, i’ve been doing it myself and seeing decent results, i would like to hear it from you.

  • Dear, now the cause of Chronic Fatigue Syndrome is found: radiation of microwave-oven(magnetron).
    To stop you have to eliminate the oven out of the house.
    The plug out of electricity net because the oven has also radiation when it is not in use.And out of the house because the oven has a high voltage capacitor.
    The distance between an oven and a person is very important.After a 2 weeks without microwaves health becomes better.(total recovery=2months).
    The victims are more sensible and also the distance between victim and oven is important.After long time obesity is possible.
    (Also possible: nightmares, change of character)Most people with a microwave arent chronically ill because some people are more sensitive for microwaves, also the distance person/microwave is very important. The oven in another place is more safe. The radiation become less when the oven gets older.Some ovens give less radiation then others. In Russia the less radiation is allowed by law.


  • Unrelated, but can you please please do a dragon flag tutorial?I watched one of your vids ‘Kinobody training strength and aesthetics’ where you performed this and it’s seriously impressive. Please share! Thanks Greg.

  • What is the right frequency in weighing yourself in a weighing scale?
    Is weekly alright? Or monthly just like in the video.

    Thank you very much. ��

  • I only weigh myself every Saturday morning. If I saw I gained weight from last week, I cut down a little more of my daily calorie intake.

  • Guys. lost lots of weight does not need to be hard (I used to feel it did). I’ll give you some tips right now. Get a popular diet plan called Custokebon Secrets (do a google search). Thanks to it I’ve lost a ton of weight. I should not even be speaking about it cause I do not want lots of other guys out there running the same game but whatever. I am just simply in a great mood right now and so I will share the wealth haha.

  • Hey Greg, first of all I love your videos, very informative content! Now I have a question: when should you stop your weight loss? And when should you start bulking back up?

  • Anyone tried the Custokebon Secrets? I’ve heard some awesome things about it and my sister lost tons of weight with Custokebon Secrets (do a search on google).

  • Yeah, I weighed myself multiple times a day actually just to figure out water weight fluctuations and then I can determine just about what exactly my actual weight is. I learned this weekly low concept through my own experience. only thing I have honestly xD

  • In all honesty when he measured his waist and it came up to a 34 I felt so happy.
    Right now my waist is about 35.3 and most of the other ppl I see have waists that are like 28-30 and it would really put me down and make me kinda sad but this made me feel better
    PS I started watching their videos like a week ago (and I’ve binged watched easily more than 50-60 of their videos) it has motivated me to jump rope
    I bought a speedrope about a month ago and at the time I didn’t even know the different types of ropes that were there and these amazing people’s presence online but when I bought it I didn’t even really use it cuz I always was like oh well I don’t care for the jump rope but I’ve been jumping rope for the past week and it’s just so much fun,I’ve already learnt the side swipes,normal bounce facing some problems with the double unders,and for some reason the boxer skip,maybe it’s cuz my rope is going too fast for me,or the place in my house is very little and my ceiling is pretty low and whatnot but I’m able to make it work right now luckily ��
    I’m gonna start saving up for the crossrope and buy it hopefully soon and make some more progress.
    I’m gonna Do The Thing

  • Me no like the scale. When my scale broke I actually lost weight, because I’d be so hard on myself, felt discouraged every time I’d weigh myself. I’ll stick to the scale at doctors office. Am measuring myself and I’m a couple inches smaller. Ignorance is a bliss? Right? Lol.

  • Tape Mesure… Try something like an OrbiTape. It wraps around and hooks to itself and with a push of a button it tightens up. Then you do a quick release and you can read the actual measurement without the tape falling off. OR something like a Health O Meater that is a digital version for very exact measurement (just search for those names on Amazon)

  • You cracked me up and had me laughing Joanna Soh LOL do the jiggle dance… I followed through with the jiggle dance and know what needs to be changed and worked on  lol thank you for the laugh and the ideas! xoxoxo

  • Yea I think this video is correct I have been exercise 2-3 hours a day for the past 2 and half months and I have gained 6 pounds. It think probably because my muscles are getting bigger. I feel better now that I exercise but I was really hoping to loss like 10 pounds by now.
    But I still eat the same. So I going to start being more disciplined and not eat so much.

  • Hello it’s been less than one week that I’m watching your videos and I really like the concept of your channel
    But I’m confuse on a lot of websites they said that to have abs you should be in a calorie deficit and build muscles too well I know that it’s true I’m 19 and I’m a girl 5ft9 for 122pounds
    I would like to know if I have to lost weight or can my abs show if I only do your abs and jump rope workout?

    PS I hope that you can understand me I’m French sorry if my English is not good

  • Hey guys I have a low body fat and my abs are starting to show but the abs are thin muscles and I need them to be bigger and pop out more should I now being doing ab exercises for them to grow and look better as I’ve got a low body fat or maybe I should lose some more fat?

  • Hey Rachel, you’re a real motivation source for me! Thank you very much for sharing all your knowledge.
    I do have a question. I was told that if your heartrate goes above a certain beats per minute limit, you will not burn fat as effective. Is this true? Because when I work out, my heart reaches a max of 180 bmp..

  • I just don’t understand how the digital body analyzer knows my body fat percentage and all those other things by just knowing my weight.. anyone here who can explain?

  • How can you tell if your building muscle as long with losing some fat? In that sense the scale wouldn’t move that much and I think it can be deceiving

  • Hey dudes, great video which I can totally relate to! That great video you did with Andy about not getting injured, are you going to make an updated quick warm up video following his tips? That would be really handy!

  • During quarantine I lost 10 pounds, while barely moving from my bed, didn´t exercise at all, but because I was reading and gaming I barely even eat so most of the time I was fasting and I lost a great amount of weight and guess what? I gain some weight after quarantine, despite exercising more.

  • My ropes come in tomorrow, ever since i was about 5 i was always the bigger kid, tried the gym and it just got boring so cant wait to try so i can be fit for once.

  • Hey guys. First of all u have amazing channel and post awesome videos. For a long time i wanted to start jumping rope for fat loss and when i saw your videos i decided to start jumping. I’ve been doing it for a week now. Im beggining to understand the motion now, but when I do 5-6-7 in a row i stop rotating the rope with my left wrist and my left arm lowers and it end my rotation. When i put my mind in rotating the wrist it again it goes ok for a while, but after a few jumps i stop rotating it again. My question is will i forget this bad habit with practice or I should do something for fixing this habit in the future. Thanks in advance:)

  • Hey! Is it normal that I lost motivations for working out. I’ve been going to the gym for 3 months and was very persistent and got results… I ate healthy and avoided sweats. But these past 2 weeks i barely have time for gym and no motivation. I crave all the junk food and eat like a hippo and I try to refrain but sometimes I cant. I feel so out of shape even tho I still go to the gym… I barely finish my sets… How can I get back in track. Thank you:)

  • True I normally use the scale every once in a while. Only when a fight is coming up I use it daily in the last weeks of training. Normally I weight about 80-85 kg at 1,85m. In the ring I go down to <80 kg. About every 3 months it's time for body fat scale at the gym...
    The other time the mirror, checking training results and the feeling of fitness work fine…

  • It`d have been much better if I heard bout this specific diet guide, I would have shed that 14 lbs years back. I did not switch my very own diet weight by any means or work out. It definitely curbs your own desire for foods however doesn’t make you feel jittery. Find a right weight is not easy, you can research by Google. Program’s name is at the bottom.
    Bella Kaγozko
    good luck

  • Hello. I’ve been watching you from turkey. I follow the channel with love but I don’t understand because I don’t speak english. If the subtitles come in Turkish, I will be very happy. Good workouts. (Note: That this article has been translated into English.)

  • Hi dudes! I want to ask you a question because I’m so confused… I am training to loose bodyfat and I am eating in a calorie deficit (idk if It is spelled well, but eat less calories than you consume) and I don’t understand that if I eat aprox. 2500-2800 calories, I have to burn it all that day?

  • My measurements are going down thanks very much. My hips and arms are large. I didn’t have skinny fat pants, I had to skip them altogether lol. It was my problem area. I had a fear it would get really big. I would just get larger. Gained a lot, the larger makes were terrible, too tight on arms and hips, I accept though I am an hourglass. If it doesn’t have lycra thats what I wear I was very upset, dealing with metabolic trouble. I am doing better tracking everything though its dull. It was comforting to see it come off.

  • I love your videos and I have been inspired to become healthier and push myself more! However, sometimes no matter how hard I try I sometimes find myself over indulging e.g. I finish a whole box of chocolates. No matter how much I want to grab a healthier alternative like fruit, instead I find myself eating the unhealthier snacks. I daily for about one hour and I go to the gym once or twice a week (I burn about 500 calories there each time). I eat healthy meals (lots of vegetables and a balance of fish or meat) but after the meal, I so easily put on about an extra 1,000 calories just eating a box of chocolates and it is frustrating. Do you have any tips for how to encourage myself to eat the healthier alternatives (e.g. fruits) to sugary treats? Also, how many calories should I be having a day? Thank you so much!

  • hi,i am 12 year olds,can someone help me lose weight?

    I’m 5 ft 4 and I need helppp and 165 pounds.

    I’m starting hs and I want some body confidence!

    can someone give me like a schedule?pleaseee

    bc I want to lose weight now bc its easier now!

    any help?!

  • I’m 6’5 and my jump rope is 10ft. Sometimes my rope hits my head at times, am I doing something wrong form wise, or is it the jump rope?

  • I have lost weight successfully a few times and yes exercise is not the main reason why. Dieting is simple it just entails not opening your mouth and filling it with food all the time. My tips are avoid fatty food most of the time, never eat for the 6 hours before you go to bed, decrease the size of you’re meals as the day goes on, and of course increase exercise a bit, no need to go mad.

  • Hahahah you send me here and i had a Lot Of laughing looking at. this video is amazing. thank you very much. I think the problem is in my diet, my nutrition. I’ve been jumping rope for 2 years and I still do not have the ideal weight although physically i have lost weight I still need to lose more. You are the best! ����

  • Working out actually cuts my appetite. After a workout I either skip a meal or eat much less food than I normally would.
    I thought it was the same for everyone, I can’t believe I only hear about it now!

  • Greg what %bf can I lose in 10 weeks following afl? And can I use afl while doing the GG workouts or no? I’m currently lean bulking and once I finish I want to cut and get shredded for summer starting in April. Thanks.

    Btw following a cut a couple of months ago I did the recomp protocol from GG for a month and gained 2.5 lbs of muscle and lost 1lb of fat according to a dexa scan. Really exited to enter this lean bulk and put on some muscle. I’m 6′ tall but only 137.5 lbs with a 30 inch waist. Last checked I was 10.8 percent bf. Abs not showing at all though so I figured I need to put on some muscle before I cut again and get abs.

  • I weigh myself every morning nude after I pee. Eliminates all the variables so I can accurately track my weight. I also think weighing daily is extremely important for staying motivated.

  • hello Joanna, this is my first time watching your video, n I just want to take the time to say, i am very proud of u, because u teach very well n u put time in what u teach. so keep up the great work. but please do videos in what is calories,, carb, etc. n if you want to lose weight, the good foods to eat n why. because I want to lose weight but I need to understand foods first. thanks

  • I like your 3 three methods.. i like these methods for myself too.. thanks Joanna. God bless you. That jiggly part was fun to watch n try:P

  • hey Greg! I have a question, right now I have been taking casein protein at night when I end my feed window (I know you don’t like windows and shit, just a way of saying it’s the last thing I eat/drink). The thing is, casein takes a really long time to digest and be absorved, will this neutralize or nullify intermittent fasting benefits?

  • I’ve lost weight but I don’t feel like I’ve lost weight. The scale tells me that I have but I don’t see it in the mirror.. �� oh and shouldn’t you weigh yourself completely naked since your clothing and shoes add some extra weight to the scale?

  • I don’t have any bars at home and the only gear I have is a pull up bar and a couple of dumbells with adjustable weight. heaviest weight I can have on one dumbell is 70 lbs. Would I be able to get that kind of physique with just those or would I need heavy stuff?

  • This came at the perfect time. By the way ive been doing IF for 2 weeks and feel amazing. Tracking everything is suddenly fun. Lost 40 in 6 and this has been the most fast and fun/rewarding in conjunction w nutrition and lifting. Thank you!

  • There’s something i wonder,is it good to have cheat days? Or should we completely from of it? Because i really have struggles about continue to my diet without a break:/

  • What headphones do you use to jump rope with? I’ve been jumping rope for years and can’t find one that doesn’t fall out while I’m jumping

  • My butt jiggles even when i only walk slowly.
    I’m so shy to walk in front of boys that i afraid if they will stare at my jiggling lower parts so i keep put my bag behind me. hahaha.
    Besides it’s so annoying that my thighs touch each other when I walk.
    Sometimes it becomes itchy and hurt.

  • Hey Rachel! Is your get lean nutrition ebook for specific body types or just generally for everyone? Also I’m wondering whether I would need to adjust the calories/macros as my lifestyle is very sedentary. I suffer from CFS/ME so exercise is a big no-no at this point ☺️

  • hi joenna i really love your videos ; plz i wanna ask you ; i was in a diet i was 61 kg and now i, 50 kg i, so happy about my new  weight but those few days i started to eat a lot thats mean i m not using diet anymore so i m afraid of gaining weight again plzzz what i have to maintain my weight °°°°°°°°°°

  • Lost 10kg during the first month of working from home, from 60 to 49kg. No exercise at all. Laying on couch all day. When im alone, i tend to eat less compared to in the office with friends. And when i stay still, i dont feel like i need to eat compared to when i move a lot commuting. So there it is the proof.

  • I was seriously considering losing weight and I did some research online about what would be able to help me. Weight loss green store tea seemed like the right choice. After taking it, I can say with confidence that it was, indeed, the best choice. Helped me shed 18 pounds in 3 months.

  • I love to use my lidl body composition scale(50eur), i just stand on it after wake up and it’s automatically making the graphs online on my web page. I see there weight, body fat, etc. averages and progress. It inspires me too ))

  • Hello #Kinobody I am 16 years of age. I am very active but an statistically morbidly obese that’s what my doctor said at least. I would love to buy your program but don’t have the money or a card to do so with. I am still young. At this age i should not feel ashamed to play the sports i do or go swimming with friends. Sadly o do, I a motivated to get lean and fit. I don’t know how to diet myself well. Everyone just tells me cut down on food, well i do that and i have stayed the same. I just want some guidance.

  • actually true, for the past 2 months, i didnt exercise.. at all, just your basic routine, i lost 10kgs.. the secret? i ate once a day in midday at half portion, and drinking oat cereal in the morning, and no meals at all for the night..

  • @kinobody
    Greg, I have been doing intermittent fasting and i hada question about the gym. I like going in the morning before black coffee. usually im on a minimum of 12 hour fast entering the gym. I don’t take BCAAS and i stopped my creatine. can i sip oon my protein shake after the gym? It usually holds me over for a few hours and i could go another 6 hours without eating. is this good?

  • I don’t have a weighing scale at home so I measure myself with the measuring tape EVERY FREAKING DAY and it’s true that it is discouraging at times because you’ll think, why didn’t my waist shrink an inch when I worked my butt off yesterday? From now on I’m going to measure for once a month to really see changes:) Thanks for this Joanna.

  • I guess this video stressed more towards demotivating people towards exercise than towards a solution of weight loss. Where in this video suggests the best way to loose weight, if not exercise??

  • Great video, really useful tips for us plain old homegirls who don’t have access to fancy devices and measuring tools. Always my best guage has always been the way my jeans & certain skirts fit zippers & top buttons/snaps will tell you the REAL deal!

  • Water, poop and digestion why on earth do people
    think their bodies, are all fat weight? Down a 1lb of
    what this is actually not ALL the best actual advice.

  • You’re amazing, and after I’ve saw your fitness routine a while ago, I started to train, and I’m already feeling better. I’m more body confident know, and I love all of your videos with training. All your videos are sooo good!

  • I’m 132 lbs but atill look a bit fat.. progressing and doing the thing since 2 weeks.. but i dont have weight scale at home.. then what should i do?

  • Thanks for nice information. When I was going gym. I was 55kg. I stopped Jim 3 years back now I am 65 kg but everyone is saying I looking more slim. But according to traditional thought my weight is more for my hight which is 4.11′.so I used to feel depressed

  • I have IBS and serious bloating, I wake up with flat stomach, but it’s enough for me to drink 1  glass of water and I’m already bloated, so I don’t know if measuring is accurate for me, only in those first moments after waking up maybe. Sometimes I get such bad bloating and I look like I’m 5 months pregnant:-(

  • Can I lose 20 pounds in a month? Is it healthy? I am on the general motors diet,my height is 5’3″ and I weigh 69 kgs. I Hv lost inches due to this diet though it didn’t show on scales. I am following ur exercise routines N using treadmill. Is there any way I can send u my pictures for better consultation? Plz reply

  • Hey everyone, hope it’s ok to post thisI’m a researcher and trainee clinical psychologist doing my thesis on in eating problems and weight concerns and was wondering if you are interested to participate in my study, which includes trying out a self-compassion meditation tool offered online, which may be a first step to helping people develop self-compassion. So, if you are experiencing a level of distress around your eating/shape and/or body-image, and are interested in self-compassion meditation and you live in the UK, please take the time to check out the link below and decide if you would like to participate in this study!
    The study will explore how practising self-compassion imagery meditation affects self-compassion, eating behaviours and mood.
    If you would like to become more self-compassionate by trying out a free online therapy tool, participating in this study may be a good first step:) Please share with anyone you think may be interested:) Hopefully by participating in this study you would be getting something back, as well as giving something back, e.g. furthering research in this area:)

  • Hi Joanna i am overweight by at least 30lbs and my arms are the most jiggling part of my body. Should i go to the gym to loss that excess fat or dumbell / strength exercises such as yours is just effective.?

  • went from 96kg to 86kg. The first kilos dropped quite easily with cardio on an elliptical machine. Then stopped at 88kg and nothing could help. Stopped eating any sugar in any form, went from 88kg to 86kg in 1 month.

  • Thanks for this video! It’s really what I need to watch right now! At the moment I’m fairly on track with my exercise routine but it’s my eating that I struggle with. I love healthy food but it’s the convenience of unhealthy food that gets me I must, MUST start meal prepping!!

  • Greg are you selling or are gonna sell your kinobody tank tops? Oh boy, I’d love to get my hands on one of owe and rock it at the gym;)

  • I’ve watched most of your video, and all very helpful and gave me the motivation to self. Thanks Joanna, lots of love from M’sia <3

  • I wish there was a way to train like you
    Unfortunately i cant afford an empty gym and I dont like working out in front of people:/

  • hey joanna.. thanks for your inspiring video, you teach me how to burn my fat hihihihi XD..:) a month ago i was 56kg and now i’m 50kg..i think i should practice harder to get a beautiful body like yours ahahahaha.. thank you very much Joanna..

  • Sometimes it’s best not to look at the scale too often, as it can cause you stress and prevent you from losing weight.  Only look at your scale about once a week.

  • A friend of mine asked me if they have “this machine where you can see how much fat you have” (she meant for bfp measurment). I told her ” do you mean a mirrior?”. In my opinion the best way to measure your progress for the recreational lifter.

  • I have the most muscle in my thighs but yet they still jiggle.. LOL is there something wrong? or what do i have to change to decrease the jiggle.

  • I like to keep things simple, effective and minimalist. So in the vid I’m giving you my method how I use a basic tool like a bathroom scale to get very consistent and accurate measurements. Weight loss is almost never linear, and you’ve surely noticed that on a diet. Now, if you’re thinking “I already knew that” after you seen 2 minutes of the video don’t let that distract you from applying this method consistently in your life. It really comes down to sustaining that focus and applying things like this on a constant basis rather than some special “magic” trick that gets your instantly shredded:)


  • I rely on the scales. They give a better indication for me personally. I can’t measure myself, lol, as it’s giving me an incorrect number because I’m doing it wrong����‍♀️ Also, do we not measure slightly lower than our bellybutton?

  • really helpful video! for a beginner that just started gym 2 weeks ago (6 days a week) whats a healthy weekly fat loss target? thanks

  • Does this work on a lean bulk, too?
    How can I tell if my bulk is going as planned when my daily weigh-ins fluctuate a lot…
    Should I look at “The Weekly High”?:D
    Or a weekly average?

  • hi joanna… is it okay if i do a work out everyday? does it harm me? which im working on my belly and triceps and biceps…. i am an apple shape…. i do your apple shape workout, abs workout and 2-3 times a week the kickboxing work out… is that enough for me?,,,,, thank you

  • We have a scale, but over the years I’ve really stopped trusting it. I think it will only show results after weight loss has been going on for a whilestill, innacurate measurements, but it will give a general idea. But if you’re just starting out, Don’t use the scale! Great video, I’ll definitely start doing measurements.

  • hi… i just saw your all video. m lil confused from where to start…. m 93 kgs now…doing normal exercise regularly at home. what to do…

  • I have actually implemented this unique guide for a couple of weeks already and also the results are awesome. They provide me lots of energy and reduce my appetite, yet I do NOT crash whenever they wear off which I like, and so they don`t cause me to feel jittery. I did nothing special on my diet weight and I still find a way to get rid of my bodyweight to 7 lbs. Google should help you to research it. weight’s name is under.
    Bella Kaγozko
    good luck

  • After doing exercise and dancing video of you for 1 week, I already feel something different (although little bit) with my body, although my weight still same as last week

  • I have been visiting your site and looking at the different handles and weighted ropes. Can you tell me the difference between the ounce and pound rope. There’s also one handle is described as indoor only. Why? I’m a beginner so which should I use?

  • Very helpful!��.. I’m just wondering, What would you suggest to a ‘skinny fat’ person? btw, I have more upper bdy fat weight:/ My weight is 158 lbs:/ Should i try to Cut or Bulk first? thanks!☺

  • 4:05 “Make sure you’re not wearing pants,” you say, darling? So, why are you?! I like that at 5:48 you mention clothing as a shortcut to realizing increase or loss in fat (and I love the view of your tight, sexy midriff at 6:02). I’ve reduced fat through improvements in diet and exercise, the latter thanks in part to your workout videos. My scale does not indicate much weight loss but what was once snug clothing fits comfortably, so it would seem I reduced fat and gained muscle.

  • Thanks for all your hard work Gregory. I have only been following you for about 6 weeks now and my results are better than great. You are an inspiration and great motivator. Plus all the ladies are loving me!! Thanks so much

  • I saw someone else on youtube with that scale and was initially tempted to get it when I move but then someone pointed out that the numbers add up to more than 100% and it’s the same in all the examples here. The water, fat and lean muscle all add up to over 100%

  • hey greg, i am considering buying the program, i was interested in the warrior program. My parents aren’t on board with the idea of fasting and paying you for a program, they think that it is dangerous to fast and that there won’t be anything worth buying. i on the other hand know that it is worth it! could you please reply telling me why it is better than other programmes because they believe that i should follow a weight watchers programme because they are more well known. They think i am deluded because i want to use your programme! also, is it healthy for me to do this programme considering i am 16 years old, 220 pounds, and 6ft4. I am not lean at all and probably around 18 bf. you can see why i need this programme! xD Thanks, Jake

  • Greg when are the micro plates going to be available? Also, really enjoyed this video! Love the ones where it is just you and you are talking about a specific subject.

  • Hi dudes! Glad to see your quality content. Can I get some advice on how to get lean training MMA, as a girl? And how to deal with a class full of men? I am struggling a bit. Love from little Portugal.

  • Thanks to you I’ve lost 11 kilos and I’m extremely grateful to you Joanna:DD But lately the number on the scale has not been moving from 74 kg and I’m getting frustrated when i weight myself, but I’ve noticed that clothes look better on me now and people have told me I look better. I was afraid of buying jeans because sometimes the biggest size would not fit me. I wasn’t a 42(That’s a 12 i think, i don’t know) since i was in high school. So thank you so much you’ve really helped me. I won’t get discouraged by the scale:) (sorry for bad english)

  • I know this isn’t a jump rope vid, but do you think that rope jumping helps with cardio? I’m going to the military and want to get a good time on my running.

  • Thanks so much for sharing this video! It’s so important to understand that weight isn’t the end all be all of progress. When you can track multiple metrics, you can see yourself gaining muscle and losing fat and inches off your body.

  • Loved your video so much & it’s so helpful! You are so gorgeous & I’m so glad I found your channel! I actually just posted my weight loss journey video & would love for you to check it out! Sending my love & positive vibes!

  • I have already made use of this guide for several days already as well as the results are amazing. I have the energy I want without controlling my appetite without making me feel jittery. I have not changed other things I am doing and also have lost 7 pounds. Find a right guide is not easy, you can research by Google. Program’s name is below.
    Bella Kaγozko
    good luck

  • hi greg,
    i have done IF before with one of rusty moore books,
    Was looking to cut down alot of body fat what book do you recommend
    you have three books i am confused for aggressive fat loss

  • actually true, for the past 2 months, i didnt exercise.. at all, just your basic routine, i lost 10kgs.. the secret? i ate once a day in midday at half portion, and drinking oat cereal in the morning, and no meals at all for the night..

  • great video!: ) i’ve been eying that scale actually!:o my current scale is an old analogue one that doesn’t sit at zero anymore haha. it sits around 15-16… my mother freaked when she weighed herself the other day and i had to tell her to subtract 15 pounds LMFAO.

  • Exercise and Diet is the no. 1 solution to loose weight but other people think that these things are very hard to do that’s why food supplements are invented to help people to get what they want.
    Proven and effective way.

  • Hi Mario! Thank you for the informative video! I was wondering, if was taking an average of my weight based on a Monday morning weigh-in, a Wednesday morning weigh-in and a Friday morning weigh-in, what should I do when working out my average weight if I get an outlier on either the Monday, the Wednesday or the Friday? Thanks:)

  • You posted this at the perfect time for me! I seriously spent so much time yesterday researching & obsessing over how often I have to drop my calories..
    what I realized though is that my calorie deficit was based on my weight of 110 115, however I now weigh 100 105.
    Knowing this, I actually did decide to go ahead & drop my calories so that my deficit matches my current weight.
    What I personally plan on doing & what I feel is the right thing to do in order to avoid a plateau where I am no longer losing weight & actually end up gaining weight, is to go ahead & adjust my calories on a monthly basis..
    because I think what Greg is trying to say in this video is that a 180 lb guy has already figured out what his calorie deficit is at 2,000 calories, but because he isn’t losing weight fast enough or just isn’t losing weight at all.. the 180 lb guy decides that his deficit isn’t low enough & lowers it even more, which is actually really bad for your body because you do need a certain amount of calories to survive.
    The 180 lb guy still weighs 180 so he shouldn’t be lowering his calories, since he already did. BUT if he now weighs around 170 or 175 he could possibly adjust his calories so that he doesn’t go back up to 180 & can continue to lose weight or he can eat what he needs in order to maintain the new weight if he so chooses to.

  • I truly need advice on what to do when I’m sick or days that I really don’t feel good… I find that when I’m sick, I’m more productive, but my body isn’t in the best shape obviously and I don’t want to hurt myself or make it worse, so do you have any tips or exercises to do during those days? Thanks in advance �� (sorry for the length and the english I’m italian)