Weight Loss 101: Quit the Gym – focus on CALORIES @hubermanlab @PaulRevelia @marksdailyapple

This video is for anyone struggling to understand weight loss. Try to prioritize dietary management over gym workouts for weight loss. This approach has been heavily influenced by insights from Mark Sisson, Paul Revelia, and the scientific perspective of Andrew Huberman:

1. Revelation from Mark Sisson: The first time I ever heard “Exercise is a terrible strategy for weight loss” was from Mark Sisson. This revelation drastically altered my understanding of weight loss, steering me away from an exercise-centric mindset to a more balanced approach.

2. Paul Revelia’s Life-Changing Advice: It was Paul Revelia who introduced me to the concept of tracking calories, specifically using ‘FATSECRET’. This tool has been instrumental in helping me understand and manage my dietary intake, fundamentally changing my approach to weight loss.

3. Opening with Andrew Huberman: The video opens with an expert breakdown from Andrew Huberman, who lays out the scientific facts about calories in and out. His clear explanation sets the stage for understanding the primary role of caloric balance in weight management.

4. Caloric Surplus and Weight Gain: As Huberman explains, a consistent caloric surplus (like consuming 3000 calories against a need of 2000) leads to weight gain, highlighting the importance of dietary control over gym efforts.

5. Implementing FATSECRET for Tracking: Embracing Revelia’s recommendation, I’ve used ‘FATSECRET’ to meticulously track my caloric intake. This practice has been transformative, enabling me to maintain a crucial calorie deficit for weight loss.

6. Sisson’s Diet-First Approach: Aligning with Sisson’s philosophy, I’ve learned that focusing on diet quality and caloric content is more effective for weight loss than gym workouts. Choosing clean, nutritious foods is key, regardless of diet type.

7. Sustainable Lifestyle Changes: Beyond the insights from Sisson and Revelia, it’s clear that lasting weight loss requires long-term lifestyle changes. This includes developing metabolic flexibility and making informed choices about food and physical activity.

The external clips in this video are from:

How to Lose Fat with Science-Based Tools @hubermanlab

How To Lose Belly Fat In Weeks (Easy no BS 10 minute guide) @PaulRevelia

Why Exercise Is A Bad Way To Lose Weight @marksdailyapple

Free Beer & Wine Weight Gain Calculator:

Beer & Wine Weight Gain Calculator

Key Moments:

00:00:00 – Opening: Andrew Huberman introduces the topic, discussing the ineffectiveness of gym workouts for significant weight loss.

00:01:05 – Caloric Surplus and Weight Gain: Huberman explains how a caloric surplus leads to weight gain, emphasizing the importance of managing calorie intake.

00:02:00 – Exercise Limitations: Discussion on the limitations of exercise in calorie burning and its unsustainability as a daily routine for weight loss.

00:03:01 – The Role of Diet in Weight Loss: Emphasizing the need for a quality diet and controlled caloric intake over gym workouts.

00:04:15 – Introduction of FATSECRET: Introduction to tracking daily calories using ‘FATSECRET’, as recommended by Paul Revelia.

00:05:10 – Clean Eating and Caloric Control: Stressing the importance of eating clean and maintaining a calorie deficit for effective weight loss.

00:06:16 – Sustainable Physical Activities: The importance of finding enjoyable physical activities that complement a balanced diet for a healthy lifestyle.

00:07:13 – Quit the Gym, Not Exercise: Clarifying that “Quit the Gym” is a catchy phrase to shift the focus from gym workouts to dietary management for weight loss.

00:07:54 – Educating on Diet and Lifestyle Choices: Discussion on the importance of self-education in diet and lifestyle choices for sustainable weight management.

00:08:13 – Conclusion: Wrapping up the video with final thoughts and a call to action for the viewers.

Michael Baker
e-RYT Male Yoga Teacher, CHC
www.GetUpEarlier.com
#Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition

I'm a hands-on health coach, strength trainer, yoga teacher and 25 year work from home digital professional in Orange, CT and I live the lifestyle I talk about.

Certified Yoga Teacher

Certified Health Coach

25 Year WFH Professional

Latest Video - Watch & Subscribe:

Surviving Family Vacation, Alcohol while Continuing to Train

Well I did it. 7 days on Hilton Head Island South Carolina at the Omni with no loss of progress. I fully detached my digital brain and focused on relaxing. It's really a very relaxing resort even with an energetic 6 year old. We got really perfect weather for pool, beach and a couple great runs. I did a 7 miler early on and a 9 miler around half way through. I was also able to do a ton of walking, swimming and everything that comes with a 6 year old at a pool. Games, throwing balls, throwing him, marco polo you name it. He keeps my old ass moving!

However, I also indulged on many beers along with a few margaritas. I averaged 3-6 beers per day. So to offset this indulgence I simply ate ZERO typical vacation nonsense like fries, baked goods, fried food, desert etc. I brought much of my own food, high quality portable protein and only got their fruit and one day had the breakfast buffet where I only had eggs, bacon, coffee and water.

I am super thankful to be able to shut alcohol off and turn alcohol on at will. There's something magical to me about days of sun, some deliberate exercise, tons of natural movement and good beer. I literally never sleep better.

I won't have another drink for weeks.

I got a bit of bloat but didn't gain weight, in fact I lost a bit - just feeling flabby and bloated even though it's mostly in my head I can notice less muscle definition and belly fat after just 1 week of consistent beer.

My recommendation for anyone, whether training for a marathon or just not wanting to get your progress destroyed on vacation is to fully avoid nonsense food and make sure to have the forethought to bring your own.

I also (like a madman) brought my IronMaster dumbbells and did 2 floor strength sessions along with one day where I incorporated around 500 air squats.

Upon return, after a 16 hour car trip (UGH!) I did a Bikram style yoga class in 110 degrees and today I hit the woods for a short hike, few hill sprints, 560 air squats and a new PR of 460 in ONE SET.

I have my home food going and doing a bit of a "detox" (I hate that word) of simply eating clean, single ingredient protein 170-200g per day, fruit and nothing else. I'll add some of my clean granola ahead of my next training run which I expect to be Fri or Sat.

I am keeping a daily training log of my 2024 NYC Marathon Training here:
https://learn.getupearlier.com/t/nyc-marathon-2024-training-diet-log-tips-and-information-april-1-nov-3-tcsnycmarathon/149

I am also there to answer any questions or help in any way.

This is video one of a lengthy series, stay tuned and good luck with the running!

Ultimately, I am training for life or as Peter Attia @PeterAttiaMD calls it the "centenarian decathlon". Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old.

Michael Baker
e-RYT Male Yoga Teacher, CHC, 25 Year #WFH Digital Pro
Actively training for the Centenarian Decathlon
www.GetUpEarlier.com
#Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition

NYC Marathon Training: Surviving Family Vacation - Kids, Food, Alcohol #NYCMarathon #hiltonhead

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       Needed a kick start back to life and got that from Michael. He’s knowledgeable, adapts to your preferences and optimized. Highly recommended. 10/10
  
 
    
   David Salinas 
 2023-12-07
 
 
 
      Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training.
First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits.
What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session.
But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them.
Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support.
If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
  
 
    
   Steve Magi 
 2023-09-09
 
 
 
      I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
  
 
    
   Chad Bedell 
 2023-06-16
 
 
 
      Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
  
 
    
   Terrance Arroyo 
 2023-06-16
 
 
 
      Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
  
 
    
   Elevate Personal Training & Wellness 
 2023-02-24
 
 
 
      I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
  
 
    
   John Keklik 
 2022-11-21