5 Biggest Fat Loss Mistakes (AVOID THESE!)

  • Published on Jun 23, 2018
  • These are the 5 biggest fat loss mistakes. In order to burn lower stubborn belly fat and to lose weight fast you need to avoid these common weight loss mistakes. If you hit a plateau make sure you aren't making these beginners mistakes.
    🔥 FREE 6 Week Body Transformation Challenge:
    Fat Loss Calculator: bit.ly/2OYkR4P
    #1 Not Focusing Enough on Lean Body Mass 0:53
    #2 Treating All Calories Equally 2:55
    #3 Eat More Meals to Lose Weight and Burn Fat 6:16
    #4 Hours & Hours of Cardio to Burn Some Fat 8:19
    #5 Falling for Pills, Potions, Creams etc.10:26
    One of the best ways to get faster results in any area of your life is by learning from other people's mistakes so you don't have to make those same mistakes your self. Not only have I made a lot of these mistakes with fat loss myself but I've also worked with thousands of clients in my gyms and online that came to me after trying so hard to burn some fat without any success. No matter what they did they still couldn't see any results in the mirror. No matter how much they worked out and dieted they couldn't burn their stubborn fat away just because of some very common mistakes... ..mistakes like thinking that they had to do hours of cardio every week to be successful or count their calories and eat five to six small meals a day everyday just to see some body fat come off. So before you go and waste your time making these same easy to correct mistakes watch this video because it'll speed up your progress by a lot. First I want to start with a mistake that you don't hear about too often and that's not focusing enough on lean body mass. So many people get caught up in doing whatever it takes to burn fat whether that be doing cardio every day of the week or decreasing calories to extremely low levels. I've had clients that have come to me after cutting their calories lower than 800 per day, yet they couldn't lose any fat. After working with them for some time & helping them increase their lean body mass, these clients are able to easily lose weight, and burn fat at a much higher calorie range. If you find yourself continuosly cutting calories & upping your cardio yet the fat doesn't seem to budge it may be a good idea to focus on your lean body mass instead. Not only can increasing lean body mass increase your resting metabolism, but more importantly it has an effect on many different hormones in your body. Hormones like leptin, ghrelin, Adiponectin, resistin, & insulin all communicate with your cells including your fat cells & they tell them when it's time to release fat or store fat. Your body composition has a lot to do with how these hormones function in your body. For that reason if you're only focusing on burning fat, but your not focused on building muscle please understand that you're going to hit a wall. You need to increase lean body mass to support fat loss especially if you go from being sedentary for years to suddenly exercising. Over the years of being sedentary you may have lost a lot of muscle mass. In fact it's very normal for people to lose about a pound of muscle every two years after the age of 25. This can create a situation where you might be working harder & eating cleaner than someone else that has a higher lean body mass yet you're not getting nearly the amount of results that they are. Focus on your lean body mass. By increasing muscle over time it'll make the entire process easier. If you're not weight training make sure you start & focus on progressively increasing the weight you use over time. Let's move on to the next mistakes which is one of the biggest mistakes that people have made for a long time & continue to making today..... treating all calories equally. If you still believe that losing weight & especially burning body fat is all about just counting your calories taken in & subtracting the calories that come out from exercise then you're not seeing the whole picture. A calorie is not a calorie & just to prove that I think we can all agree that a hundred calories of vegetables & 100 calories of ice cream is not the same thing & it won't have the same effect on your body. In regard to Fat Loss one of the greatest factors that we have to consider is how much insulin is released based on the specific type of calories that you're eating. When a lot of insulin is released throughout the day not only does it prevent fat loss but it also encourages your body to store energy as body fat. The types of calories that Spike insulin the most are under the category of carbohydrates in the form of simple sugars. Now this doesn't mean that carbs are bad nor does it mean that you can't burn fat while eating even a high carb diet but once again when you compare the carbs from cake & cauliflower you get two completely different effects on insulin levels.
    🔥 FREE 6 Week Body Transformation Challenge:

Comments • 938

  • Jonathan Villagran
    Jonathan Villagran 4 days ago

    What about thermo burn pill??

  • The Rock
    The Rock 10 days ago +1

    Okay I subbed after you said fasting is okay. I try explaining this to people and they think I’m starving myself. I really enjoy having 1 or 2 big meals a day within my limit because I find it way more enjoyable than eating little meals throughout the day.

  • PGD_immxrtal
    PGD_immxrtal 12 days ago

    Bruh im from greece n i eat plenty of yoghurt lol

  • Shadow Blade
    Shadow Blade 13 days ago

    0:51 pause. On the top left is a Bentley rev counter.

    If you know, you know

  • max larsen
    max larsen 14 days ago

    Video was a little to fast though i wouldnt mind if it was a bit longer still love it

  • Melissa Milton
    Melissa Milton 15 days ago

    I naturally only eat once a day; I'm NEVER hungry. No cravings. Don't eat fast food, no soda. Got off progesterone birth control and even though I lost water weight, I can't freaking see a result in workouts. Please help

  • Edward McDickersome
    Edward McDickersome 21 day ago

    Loses 80lbs counting calories and keeps it off for 7 years.....
    Watches videos on how counting calories doesn't work 🤔

  • unknown sender
    unknown sender 22 days ago

    Why do i seemingly always lose weight eating ice cream and high fat items rather than vegetables and other low fat items?

  • j__ r__
    j__ r__ 23 days ago +2

    I think you just changed my life

  • edgartheslayer3
    edgartheslayer3 24 days ago

    So without a certain amount of muscle bodymass - you cannot lose fat. Interesting.

  • Latoya Glenn
    Latoya Glenn 27 days ago

    Those inserts are hilarious 😂

  • Bethlehem
    Bethlehem 27 days ago

    Thank you for this tip

  • joe silva
    joe silva 28 days ago +1

    4:01 what does this big X on the speech mark mean

  • Allan De
    Allan De Month ago

    Played basketball 2hrs and weightlifting 1hrs on most days with a fasting diet of a can tuna on top of salad, 1 hard boiled egg, 2 apples or a banana dipped in peanut butter and 1 scoop of Field of Greens by BrickHouse. Started at 200... 3months later I’m 160 with the body of Bruce Lee

  • houstonpromotion
    houstonpromotion Month ago

    This getting in shape and exercising and dieting is just to technical for me I’m just going to quit

  • Mrs Pam Arceo
    Mrs Pam Arceo Month ago +1

    Ur amazing!!! Out of all the experts ur the 1 I feel sincere and knows exactly what FITNESS AND WEIGHT LOSS IS ALL ABOUT🥰🥰🥰

    BOLLY WAYNE Month ago

    I have just broken my shoulder. So I can't go gym. Any help on how I can loose weight.

  • Ivana Matić
    Ivana Matić Month ago +1

    Thanks for all the info’s! I really love you channel and the way you present scientifically based facts on every observation!
    Please make more videos on this specific topic and keep up with good work!

  • Myia B
    Myia B Month ago

    I'm a nurse and I learned from this video.

  • Zeljko Ivkovic
    Zeljko Ivkovic Month ago

    DO NOT eat... thats only secret...

  • StormZ Sanity
    StormZ Sanity Month ago +1

    1:28 where’s that guys nipple at tho rl

  • vp dali
    vp dali Month ago

    why is my stomach bloated when i workout

  • MikeEnIke007
    MikeEnIke007 Month ago +2

    5:41 I don't think Tony Montana was sniffing protein powder.....

    DRWXP Month ago

    Is a small fruit like an apple or a banana good for breakfing a fast?

  • Kanha Sahu
    Kanha Sahu Month ago +2

    Your knowledge is godly ! You are an angel sent by himself to help us noobs out there ! ❤️❤️

  • Nymid Artist
    Nymid Artist Month ago

    Gravity! That's wat his shirt says😌

  • poo dilly
    poo dilly Month ago

    I have chronic pain from 11 years of cancer affliction and surgery and your videos are helping me take control. Less pain and stress after two weeks of OMAD and some beginning body weight exercises and stretching. Your my hero! More useful than some of my doctors homie, seriously!

    SINISTER Month ago

    Dude you are awesome!!!!

  • em gee
    em gee Month ago

    I take 50-60 gr of oatmeal with 1 scoop of protein powder (strawberry flavour for instance,no advertising so no brand),some milk and tap water as well as some greek yoghurt all mixed together tastes great for breakfast or before the training.

  • content explore
    content explore Month ago

    This channel name has to be Burn fat 100%>

  • Manny Radzky
    Manny Radzky 2 months ago

    Excellent video. Thanks

  • spiral out
    spiral out 2 months ago

    Love this channel, keep it up!

  • Riachi
    Riachi 2 months ago

    I have depression and can’t put away sugar. That being said, I like to have a little sugary snack every now and then and/or replace my dinner with a dessert. While people preach that calories aren’t equal, I’ve found this works for me. How?

  • Alexander Krizel
    Alexander Krizel 2 months ago

    Sorry, but I disagree with #2. A calorie IS a calorie. It's a standard unit of measure. If you eat 500 calories of sugar a day you will be thinner than if you eat 5000 calories of vegetables a day. The problem comes from lack of nutrients (minerals, fiber, vitamins, etc.) in "empty calories" and the secondary effects of getting calories from sugar versus protein versus fats. Also, the protein in milk spikes your BG far less than the lactose (milk sugar). Good video. Personal advice: weight loss is 70/30. 70% diet and 30% working out. Actually, I would give weight loss 100% to diet, but you need to work out to be healthy. Remember, skinny does not mean healthy.

  • fernando
    fernando 2 months ago

    What do i eat then

  • Gabe Chinchilla
    Gabe Chinchilla 2 months ago


  • Gabe Chinchilla
    Gabe Chinchilla 2 months ago

    Hello everyone and anyone, I need help finding a replacement for black coffee while fasting. I just have this "thing" about keeping my teeth as white as popsicle so I don't want to drink coffee while fasting but I want it's appetite suppressing property. Any substitute ideas?

  • Gusto - Lara Corp.
    Gusto - Lara Corp. 2 months ago

    Wait... What??! You're saying that having more meals throughout the day won't help you to lose weight?? So small lean fist sized meals won't speed up my metabolism?! That literally goes against everything I have ever heard about the subject. I'm more confused than ever now.

  • Randy Gonzalez
    Randy Gonzalez 2 months ago +1

    you got my like👍

  • MsStarlet21
    MsStarlet21 2 months ago

    Yes!! The smartest man on RU-clip! I pray to god everyone listens to you and nothing else... you couldn’t be more right about everything... I hate that I learned the hard way but I try to tell people and they just don’t want to hear that they can’t have a short cut.. I subscribed! You’re awesome man!

    LEGOLETTERS 2 months ago

    Worst fitness info video I’ve ever watched

    LEGOLETTERS 2 months ago

    He’s talkin but not saying anything it’s pissing me off .. “this
    Communicates w ur cells !! No tell me what to eat and what exercise to
    Do smfh bye

    • Gusto - Lara Corp.
      Gusto - Lara Corp. 2 months ago

      It's different for different body types! How can you expect him to cater to ... whatever it is that your height, weight and goals are?? Lol.. Why don't you do some more research and maybe pay for a trainer to cater a meal plan to your SPECIFIC BODY TYPE! Sounds like you just want a magic set of recipes.

  • Φραγκίσκος Παπαγεωργίου

    10:31 dont forget the overpriced juice used for so called "detox".

  • Lanibal Hecter
    Lanibal Hecter 2 months ago


  • Banana Bus
    Banana Bus 2 months ago

    What I do I just stop eating at 4 pm and when I’m really hungry I eat gallon of water good for 14 year old like me

  • ąղժɾҽա ҍɾąժӀҽվ

    UGH Im trying to build muscles and you said I should fast.. IM SO CONFUSED

    • ąղժɾҽա ҍɾąժӀҽվ
      ąղժɾҽա ҍɾąժӀҽվ 2 months ago

      Nelson Chavez thanks man

    • Nelson Chavez
      Nelson Chavez 2 months ago +1

      Fast if you’re trying to just lose weight. If you’re trying to add muscle have more frequent meals with carbs and protein. If you want to lose weight and add muscle keep the protein high throughout the day while keeping your calories lower.

  • Natron
    Natron 2 months ago

    About wheat bread or white bread ?

  • Jason Christopher Botelho

    Always great info! :)

  • Jake Mehoff
    Jake Mehoff 2 months ago

    Wow the human body is kinda stupid. Almost as stupid as life its self

  • paisa007
    paisa007 2 months ago

    I love eating and cooking, however, I need lose weight.

    Z JAVED 2 months ago

    I wonder why Muslims have to do Fasting 30 days every year.

  • Melvin Winterman
    Melvin Winterman 2 months ago +2

    Great video very informative will definitely help me with my weight loss journey

  • vanhalenps4
    vanhalenps4 3 months ago

    Just do the cardio too.. It's one of the most rewarding things ever when you start, trying to go for higher numbers and faster times. Very few things can you really put mind versus matter and feel yourself becoming more disciplined. "Just stay on for 5 more minutes" you tell yourself, and it's your choice to give up or be stronger.
    I think too many people cannot stand to be in their own heads for too long, and they get "bored" because they are boring people.

  • Vlad Smith
    Vlad Smith 3 months ago

    This is arguably the best fitness channel on youtube. I have leaned down to 160 at 8p body fat by following this guys advise

  • NickyB
    NickyB 3 months ago

    Its funny that our bodies will store fat when you eat above maintenance. Losing fat is a whole different story.

  • richace10
    richace10 3 months ago

    Great info. Just a suggestion - economy of words. Please use fewer words. Thanks...

  • ribtickleooaaa
    ribtickleooaaa 3 months ago

    man im doing all this lol

  • Vivek Menon
    Vivek Menon 3 months ago

    Do you guys think just one day meal of all the calories is fine!!?

  • Irving Mejia
    Irving Mejia 3 months ago

    I know this is an old post , but what about cla + carnitine? Are those any help at all ? I’ve read loads of post on them actually making a difference. Thanks ahead !

  • pixar wizard
    pixar wizard 3 months ago +1

    Your other video says greek yogurt is good this one says it isnt meh