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 • 790

  • oddw0rd
    oddw0rd 2 days ago

    Thanks for all your videos!

  • Yaz B
    Yaz B 3 days ago

    There is no such thing as greek yoghurt. In Turkey we have the same yoghurt...it is just yoghurt. Because someone named it greek doesn't make it true. You guys are funny.

  • Ms Belle
    Ms Belle 4 days ago

    I'm glad I came across yo channel, great info u got👍

  • Jowy Jozef
    Jowy Jozef 4 days ago

    5:40 Scarface with the protein 😂😂😂

  • Codependency Recovery
    Codependency Recovery 5 days ago +1

    Steve Vũ
    9 months ago
    3 key factors for losing fat:
    1) Fasting to lower insulin level
    2) Resistance trainings to build lean muscles
    3) Time and Determination

  • Default Rider
    Default Rider 6 days ago

    Fasting is nice but im 14 and my body still developing so i wont do it. Any other options?

  • IzzitIzzatGames
    IzzitIzzatGames 8 days ago

    click on settings--> playback speed--> set to 1.75. Thank me later

  • Liam Hollis
    Liam Hollis 9 days ago

    As if you used the Scarface coke binge scene for randomly adding whey protein to your day 😂 whoever edited this video is a comedic genius

  • Casual Modelling
    Casual Modelling 9 days ago +1

    Not much to complain about this video, but your thumbnail looks like trash

  • Joshua Santiago
    Joshua Santiago 14 days ago

    This is a lot to take in but great video!

  • RoodY
    RoodY 15 days ago

    if you cut down to 800 cal and still not losing weight you might want to get cheked out for eating while sleepwalking or give your body to science because you just beat physics laws

  • shi ya lian
    shi ya lian 16 days ago

    In one of the video you talked about how whey protein can help you loose weight, but her you talked about how whey protein gonna stimulate insulin level at a fast pace, which is not good for weight loose。 Aren't they contradicting of each other????????

  • Adam Abbas
    Adam Abbas 17 days ago

    A simple method is to only eat half your meal. That way you can eat twice as much.

  • norwegian m8
    norwegian m8 19 days ago

    I only need to lose fat on my stomach

  • Kopper Klan
    Kopper Klan 20 days ago

    I'm facing this issue. I guess I will have to look for lean body mass increase plans.

  • Streety g-e
    Streety g-e 20 days ago +1

    Βουλωσε το

  • Paul Emanon
    Paul Emanon 26 days ago

    I try to intermittent fast as much as possible but if my gluecometer tells me my blood sugars are really low I may eat a little bit or if it's time to take a medication. But eating all your calories for the day at once works really well as long as you can handle it or the logistics of it works for you.

  • John Dixon iii
    John Dixon iii 26 days ago

    Thank you for uploading this video. Very informative and helpful. :-)

  • Tom Wid
    Tom Wid 27 days ago

    That me! my daily calories intake is 2600-2700 to maintain weight. I cut it to 1600 for a month and on top of that, I went to gym 3 times a week on avg, mostly weight lifting no cardio (just warm up 10 minutes before on treadmill), and guess what I have not lost a pound... Also, I have big weight swings, in the morning I weight 231 lb and evening 236-7... that just depressed me and I stop doing it now I eat 2500 calories a day and I still weight the same and I don't kill my self on a gym.

  • Prince persia
    Prince persia 28 days ago

    Don’t u also loose muscle if u just fast? Like bye bye muscle glycogen...

  • M van der Waal
    M van der Waal 28 days ago

    thanks im fat and i need to lose weight

  • Ham Sneder
    Ham Sneder 28 days ago +2

    If you want to lose weight just watch a documentary about Auschwitz. Easy.

    ᏢᏓᏥ ᎤᏍᏗ 29 days ago +1

    Most of the people I know that complain about not losing weight workout for like 10 minutes and think they did it... Oh plus take a selfie at the gym n post like they been in the gym for hours.

  • stephfifisanch
    stephfifisanch Month ago

    Ugh! I hate videos like this. It just confirms what I know but am so intimidated to do and that’s weight lifting. As a female I hate going to the weights sections where there’s mostly men. I’ll probably end up doing something wrong and being recorded like “wth is she doing?” Thanks for all the info on everything. Very informative video.

    JEGS YV Month ago

    Well depends on the whey protein because some whey protein has a immune system enchancer means that it will depend what the body needs but it will help you to lose little to alright weight but this is better that every aspect of your lifestyle is balance rather than just depending on a supplement.

    • JEGS YV
      JEGS YV Month ago

      You have supplement but do exercise or a life style change

  • Braulio Sanchez
    Braulio Sanchez Month ago +1


  • Oli Bedsole
    Oli Bedsole Month ago

    You should say who you get some of these clips from.

  • Ruckus
    Ruckus Month ago

    Where my thyroid causes my metabolism to struggle i was told by my nutritionist that for me one big meal a day is actually bad. Ive started 3 square healthy meals a day with a small snack (like nuts, a veggie or string cheese) in between to help with protien and keeping my metabolism active. It also means i have to stay active throughout the day by taking extra walks and stuff. I feel all of these tips are on par with what ive learned in my journey but everyone is different. Working with a doctor and nutritionist as well as ensuring you are doing the right workouts for your fitness level (i hire a trainer to help me work up a plan) has helped me tremendously and im already down 18 lbs in just a month

  • Gilgamesh Of Sumer
    Gilgamesh Of Sumer Month ago

    fasting also causes health problems...

  • fried potatoes
    fried potatoes Month ago

    im confused by your videos. cutting calories can lead to losing musle but fasting not? how ?

  • OldAgitator
    OldAgitator Month ago +4

    "MAX INFO" love this channel... Science FACTS and No gym-rat B.S.

  • Anthony Lane
    Anthony Lane Month ago

    There are fast food companies and other food companies exploiting a biological flaw in people, and they’re getting pretty rich off of these fat people, especially in America. Our neurotransmitters were originally designed to help us remember which fruits have a lot of sugar and calories by releasing dopamine when consumed for easier survival, which creates a bit of an addiction (but these plants have quite a bit less sugar than pure, white sugar), but your body does not know when to stop consuming sugar. You can eat a whole complete healthy meal and still feel like reaching for sugary foods, or feel an appeal to sugary foods while shopping for food, and buy it. Your body doesn’t actually know what to do with this sugar and it just stores it as fat. It’ll be hard to do, but just cut out processed foods and sugar from your diet completely, eat healthy and work out. Your subconscious thinks in the moment, you think for the future.

  • Ata Türk
    Ata Türk Month ago +1

    I will stick to Tren hard and eat CLEN👍🏼💪🏼💪🏼

  • Bine B.
    Bine B. Month ago

    well this might work if you want to loose 10kg or so.... but not when you have to loose 50kg or more....

  • levitan71
    levitan71 Month ago

    kitty :)

  • Lil Nukki Termansen

    You know What we Can’t eat any thing with taking sucar let’s just stop eating😉😂

  • Michael Phillips
    Michael Phillips Month ago

    I was wondering if anyone has looked into energy supplements like Zip-fizz or 5 Hour energy to see how they effect muscle development, body fat, hormones?

  • Ammy Pearson
    Ammy Pearson Month ago

    I’m not convinced on the fasting.

  • Angels Music
    Angels Music Month ago

    What is your workout routine ?
    How long does it take ?
    And what do you eat ?
    Can you give me a list of your recipes ?

  • Michelle Vengetas
    Michelle Vengetas Month ago

    Thanks for the info.....

  • Parin Patel
    Parin Patel Month ago

    LOL, he said wasting! Like waistlines? Get it?

  • Product reviewer uk

    Sounds as to complicated. Just eat a breakfast and a sandwich at 12 then a meal at 5 or 6 and some fruit and done

  • A Fuller
    A Fuller Month ago

    They always make weight loss sound so complicated, reduce your calories and basically walk around hungry. Ask anyone who is cutting weight successfully, and they are hungry and daydreaming about cheeseburgers.

  • AdibAlexx
    AdibAlexx Month ago

    Ehehehyyy. This helps a lot. Thanks

  • Achilles 753
    Achilles 753 Month ago +1

    Just eat clen brah

  • Sam
    Sam Month ago


  • Marino Baccarini
    Marino Baccarini Month ago

    How many millions of people cannot do what you suggest because of heart conditions or back herniated disks or other incapacitating body conditions? Of course, you can answer it's not your business and they should avoid getting fit if they can't.
    I am sure lots of people with the above-mentioned body conditions would LOVE to watch a video where you devote your skill to suggest proper solutions, starting, of course, from seeing a doctor first and see what they can and cannot do to burn fat, lower fat and, especially, avoiding putting on fat first of all!

    • Marino Baccarini
      Marino Baccarini Month ago

      +Viper_FPV I'm sure many people agree with you. I'm not a doctor nor a therapist of any kind, though I believe it wouldn't be easy to give tips online because having issues on your back doesn't simply mean "ok, if you had too much hamburger and you feel stuffed like a cow, drink an Alka-Seltzer and that's it." Every pathology every illness is different that's why doctors online reply very very carefully to people not to suggest solutions or drugs that could possibly be dangerous or worse in order to avoid being sued for damages. I also do my daily routine but after the physiatrist prescribed what exercises I could and couldn't do and the therapist taught me how to do.

    • Viper_FPV
      Viper_FPV Month ago +1

      Marino Baccarini I have lower back issues and I turned to working out to strengthen my core so I can actually do things with my back again. Would love to see some tips on ways we can work out with some of these conditions

  • BRUHgamerZ
    BRUHgamerZ Month ago

    Wtf can i eat then

  • chris harney
    chris harney Month ago

    Thank you for all the videos create it makes me feel confident

  • Kurt Bansag
    Kurt Bansag Month ago +1

    I burned a lot of fat and calories just by listening to him.

  • Luna Drarga
    Luna Drarga Month ago

    Watched out of curiosity and as person who trying to lose some fat the biggest surprise to me was mistake nr. 3. I was believe that not eating is bad, that this way I will actually work in opposite direction to intended one. But from what I've hear and read in the comments not eating for a day is actually good and even recommended for reaching the goal, wow. Will try cause why not.

  • Tomáš Kellner, PhDr.

    You made from glykogen worst enemy, buddy:) If you combine in your meal carbs with protein and fat, you can very effectively reduce glykogenic index in carbs (aprox 50%).

    BONOKI Month ago

    thank you, thank you thank you...

  • Frothen Production Co
    Frothen Production Co Month ago +1

    thanks man. its one of the best explanations!

  • Nick Nixon
    Nick Nixon Month ago

    Great video! Good info. Smart presentation.

  • Darryl Stein
    Darryl Stein Month ago

    All bullshit individualism.
    I was 205 last may.... by September i was 177. Then during winter i went up to 192 (jan) , 180 (mar) just minor changes in diet and walking only exercising.
    So year over year maximum weight decreasing and 12 pounds lost in 2 months with none of this shit. he is confusing the average person.

  • Kiefer T
    Kiefer T Month ago +1

    The only thing i disagree with is the fact he says its "totals over time" at 7:30. If you eat late at night and go to sleep your bodies metabolism will slow down thus absorbing more fats and etc than if you are in your daily routine.

  • Sian Suantak
    Sian Suantak Month ago +1


  • Daniel Lugo
    Daniel Lugo Month ago


  • Richie Adams
    Richie Adams Month ago +3

    I absolutely hate the V shred ad's before all of the fitness channel videos

  • Mynor Morales
    Mynor Morales Month ago

    I eat 2 meals a day. In the morning i eat normal. I go to work, and as soon as am out i go to the gym. I do 1.5 hrs of mixed cardio and weights. I go home and eat a healthy low carb and easy to digest meal. Such as chicken salad, fish and vgs.... Etc etc... Oh and lots of fruits. Is going to be 2 months and i went from 210 lbs to 185 lbs. From size 36 to a 33. I dont do long threadmil jogging, i dont do hrs of bicycle, i do weight squats and repetition of push ups and jumps. DRINK TONS OF WATER!!! AND SLEEP AT LEAST 6 HRS NO MORE THAN 8.

  • Nathiya Kongsuvan
    Nathiya Kongsuvan Month ago

    I ate ont meal a day and walk 2-3 hrs a day my waist went down 4-5 inches in 2 months

  • x drowssap
    x drowssap Month ago

    Eat less, move more. I eat less, but i move at least 20000 steps a day.

  • Jonas Wedin
    Jonas Wedin Month ago

    I really don't think this is true! Sound like BS to be honest

    • Jonas Wedin
      Jonas Wedin Month ago

      +Pula Negro I thought I could get some tips on how to deal with my dadbod but nope. Luckily enough the girls like it though

    • Jonas Wedin
      Jonas Wedin Month ago

      +Pula Negro What do you mean?

    • Pula Negro
      Pula Negro Month ago

      +Jonas Wedin I have a six pack and Ive been going to the gym for 6 months , what are you even doing on this vid?

    • Jonas Wedin
      Jonas Wedin Month ago

      +Pula Negro i thought so fattie!!

    • Pula Negro
      Pula Negro Month ago

      +Jonas Wedin that was an ass-pull

  • Genevieve Burtt
    Genevieve Burtt 2 months ago

    Noooo when you don’t eat it makes you addicted to weight loss but it’ll also get rid of muscle wile fasting

  • Aubrey Anderson
    Aubrey Anderson 2 months ago

    But can you work out while fasting?

  • Benn B
    Benn B 2 months ago

    Great video. Here are his tips: 1) increase lean muscle. Focus on more resistance, less cardio. 2) all calories are not equal. Focus on the right ones. Cut the sugar carbs and get the slow digesting carbs. 3) you don't need to eat more meals. Fasting is a more productive. 4) more effective cardio alternatives than straight cardio. Try PHA e.g weighted squats with 45 secs high knees between each set. 5) there is NO short cut. Don't believe the magic solutions out there. There are none.

  • Edward D
    Edward D 2 months ago

    Love your channel! It's clear you care. Thanks for being out there!

  • LostCause
    LostCause 2 months ago

    2:48 you don't have to do weight training to gain muscles

  • leyitah2
    leyitah2 2 months ago

    A question, hope you can answer it. If i want to burn fat, eating bread in the morning is a no no? I do 16 hr fasting, and i love cardio so i run 2 days a week and walk 4 times a week, and i develope muscle easily so yeah.
    Losing fat is not my problem, just wondering if its bad to eat bread in the morning

  • M6a6e6M
    M6a6e6M 2 months ago

    I need to point this out, #4 on beer you said that a good alternative is a sam Adams beer. " Industrial brewing yeast engineered" I thought you said GMO is bad. That beer is GMO base items. (Personally I am not against GMO)

  • No Room for Mediocrity
    No Room for Mediocrity 2 months ago

    Great! I also have some tip on my channel for a flat belly;)

  • ekehernandez
    ekehernandez 2 months ago


  • Jay Jones
    Jay Jones 2 months ago +1

    Im no genius but id say this guy is on point as it gets

  • Stage2Hemeroids
    Stage2Hemeroids 2 months ago


  • mejo76
    mejo76 2 months ago +3

    I came to check if he's gonna talk about the trimmer belt in the video thumbnail but it's not included in the 5 mistakes so yipee I'll keep using it 💪

  • james R
    james R 2 months ago


  • Wombat Rob
    Wombat Rob 2 months ago +3

    These videos are a treasure trove of real information. Thank You!!!!!!!!

  • Cynthia Fox
    Cynthia Fox 2 months ago

    3:12 "subtracing"

  • Ragnarok
    Ragnarok 2 months ago

    Should I stop eating fat free plain Greek yogurt? It gives me supplemental protein. Meat is not enough as I like to keep in under 4 ounces.

  • Vivek R
    Vivek R 2 months ago

    100% true. all calories are not the same.

  • Jaywu_chakra
    Jaywu_chakra 2 months ago

    I just recently started my diet. I eat a healthy bowl of cereal in the morning. For lunch I'll eat a salad, and for dinner I tried my best to eat a healthy dinner. Monday-Thursday. Friday is my cheat day. Sat& Sunday cooking at home. I also started to go the gym twice, sometimes 3.

    • Jaywu_chakra
      Jaywu_chakra 2 months ago

      +Manny Lozano 👌

    • Manny Lozano
      Manny Lozano 2 months ago

      I would download myplate app. Drop the cereal. Start with eggs. Salad is best before bed as it releases a hormone that relaxes the muscles. You should have NO cheat days. You are doing it the wrong way.

  • Magda Konopacka
    Magda Konopacka 2 months ago +1

    I agree with most in this video, however proposing fasting may be counter productive. Fasting may lead to a lowered metabolism over time.

  • Joacim Andersson
    Joacim Andersson 2 months ago +4

    Perfect ... i will try it from today ... meet you after 4 weeks to see the results

  • Sonicz Forever
    Sonicz Forever 2 months ago

    sugar doesn't work for me, cant wear ladies clothes. Unfortunate.

  • Victor Valdez
    Victor Valdez 2 months ago

    Thank you for the video, very informative.

  • sam
    sam 2 months ago

    Great video

  • Izaak Wilson
    Izaak Wilson 2 months ago +3

    This actually helped, thanks

  • Xriss Deaproc
    Xriss Deaproc 2 months ago

    It helped me so much... and i am working on it

  • Yasen Stoykov
    Yasen Stoykov 2 months ago

    Hey Max, isn't it true that there is a limit of protein that your body can extract and use for some amount of time? If we eat all of our calories in one meal, wouldn't some of the nutrition go to waste?

  • Jeff Reynolds
    Jeff Reynolds 2 months ago

    When fasting to cut body fat is it OK to drink a cup of coffee first thing in the morning and if so is it OK to use a small amount of sugar free creamer?

    • Hl A
      Hl A 2 months ago

      Use stevia or some no calorie sweetener.

  • Hyacinth Joseph
    Hyacinth Joseph 2 months ago

    Awesome video. Thanks for sharing

  • Josemaria Carlos Rey Magsajo

    No harm on having beer every friday night and or weekends

  • J s
    J s 2 months ago

    Question........what about some of the new protein shakes made of veggies? Are they still chock full of bad stuff or would they be a good idea for meal replacement??

  • Rumen Georgiev
    Rumen Georgiev 2 months ago +1

    The narrator looks like a character from GTA 5

  • Libra Status
    Libra Status 2 months ago

    I must be lucky today because this is the second too knotch video on fat loss i was able to see today

  • Tibu Florin
    Tibu Florin 2 months ago

    All the mistakes you've mentioned are right except mistake number 3 bro... Having nothing to eat all day and then have 1600 calories at night, that's not a really good advice mate.... I am not trying to judge but I don't think that's right.

  • dev s verma
    dev s verma 2 months ago

    Hi Brother. Great Video. I have greatest suggestion. Could you do a video for fat loss for people who are working rotating shifts. Morning or night shifts. Nobody has ever tapped into this information yet on world wide web. What should be done? In aviation you land up more night shifts. I'm 4 days on 4 days off. Training only off days. Any suggestions?

    • M C
      M C 2 months ago

      Get as much sleep as possible.

  • CnCEmpire
    CnCEmpire 2 months ago +1

    The second this guy said "not all calories are the same" he lost all credibility... A calorie is a unit of energy required to raise 1 gram of water by 1 degree celcius. ALL CALORIES ARE THE SAME! It comes down to macro and micro nutrient....

    • CnCEmpire
      CnCEmpire 2 months ago

      +Hl A Again, that is incorrect... 1 calorie from sugar is the EXACT same as 1 calorie from anything else in the world. It is the macronutrients that your body utilises differently. Let me put it this way, a ferrari and a toyota go to the gas station, they both fill up using the exact same fuel (hypothetically, these are "calories"). The Ferrari being say protein will use the calorie (fuel) the same amount of fuel will be used the same way it will in a toyota through combustion (the simple carb) look at macros as the engine. The engine in the Ferrari is a lot more complex and it can do more things (protein or branch chain amino acids) than the small engine in a toyota that is quite basic (the simple carbs) the same thing goes into both cars (fuel/calories) but its what happens in the engine (the more complex the molecule aka macro and micronutrients).
      The reason im making this so clear is because at a cellular level our body runs on the laws of thermodynamics, i dont care how much this guy says calories are different from eachother, the laws of physics and anyone with a credible degree will disagree with his statement.
      The people that are on RU-clip watching fitness videos from people like this guy are LIKELY uneducated on the subject and are going to take what he says as fact. If someone is just starting to workout or eat healthy calories in vs calories out is the most important factor period.

    • Hl A
      Hl A 2 months ago

      Yes, like the other commetor replied, he wasn't being literal. He was saying one calorie of sugar isn't the same as one calorie of protein, your body will react differently to these two.

    • M C
      M C 2 months ago +1

      What he meant is: Not all foods are created equal. Some cause insulin to spike, others don't.

  • Qμεεπ Cαnαŗƴ
    Qμεεπ Cαnαŗƴ 2 months ago

    What he doesn’t tell people is he takes Clen and be done with it. End of story