5 Weight Loss Mistakes (All Beginners Make)

  • Published on Oct 11, 2018
  • The 5 most Common Weight Loss Mistakes that almost all beginners make. In this video you'll learn how to avoid these fat loss fitness mistakes that are killing your progress at the gym and at home. As a rookie that's looking to lose weight or belly fat the last thing you want to do is make these workout & diet mistakes ruining your meal plan.
    🔥 FREE 6 Week Body Transformation Challenge:
    Fat Loss Calculator: bit.ly/2zV04du
    Myth # 5- EATING FAT MAKES YOU FAT 8:35
    Let’s start with this very common misconception. When most people think of weight loss, they think of people in sweatpants running outside, huffing and puffing.
    There are two problems with this line of thinking: first, almost no one enjoys doing that especially not on a daily basis, and second, there’s a much better way to burn fat and burn it faster.
    Most forms of cardio training only burn calories while you’re actually exercising. But what if you could increase the amount of calories you burn even while sitting still? Wouldn’t that benefit you a lot more since you don’t spend the majority of the day exercising, it would make a lot more sense to increase your overall metabolic rate wouldn’t it?
    Well, you actually can: by growing your muscles. It used to be believed that just one pound of muscle would burn 50 calories per day, but over the years research has shown that new muscle mass is not quite as metabolically active as we used to think. In fact other organs in your body like your heart, your liver, and your digestive system use far more calories per pound than muscle mass. But performing strength training and focusing on increasing muscle mass can still drastically increase your metabolism. Sure you’re not burning 50 calories per day from each pound of muscle, but you’re still burning 3 times the calories that you would burn if it was pounds of fat instead. You also continue burning fat after the workout is over. On top of that research has shown that by starting a strength training program you can increase your metabolism by almost 8 percent, because not only do you get a boost from adding on new muscle, but all your muscle tissue that you already had on your body that you’re now putting stress on increases its daily energy demands. The point is that by engaging in a resistance training program your body does in fact need a lot more energy to maintain muscle strength and size.
    Now if we put the unmatched benefits that weight training will have on your metabolism aside, we still have the incredible benefits that weight training can provide for your hormones. Fat burning and muscle building hormones like testosterone, hunger and appetite suppressing hormones like leptin and ghrelin, and insulin sensitivity are just some of the positive effects that weight training will have on your body. Many people ruin their metabolisms and create hormonal imbalances with years of poor choices with their diet and exercise habits. And consistent weight training is the best way to stop and reverse these problems.
    Don’t get me wrong, cardio is great to help you burn some extra calories. But if you want the best aesthetic results, and you have to choose…lifting weights is more important than cardio.
    Even though any kind of weight training is better than not doing it, you might be thinking what exercises should you do to burn the most fat? Well research has shown that total body exercises and exercises that involve larger numbers of larger muscle groups like squats and deadlifts…Those kinds of exercises with heavy loads are the best not only for burning fat, but they’re also great for building muscle mass and increasing your testosterone levels.
    So, lift weights, build some muscle and it won’t be long before you see that you’re losing fat faster while also looking leaner and stronger. Cardio you can use to help burn extra calories, but make sure you’re picking the best type of cardio. This leads us to our next myth
    Myth number 2: Running is the best cardio for fat loss
    Many people’s first choice of cardio is running. And don’t get me wrong, running is great. It builds your endurance, your lung capacity, it keeps your heart healthy and gives you that nice feeling of euphoria known as the runner’s high.
    But running also has several problems. Besides not being the best for fat loss, it can also be dangerous.
    🔥 FREE 6 Week Body Transformation Challenge:
    Studies Referenced:
    Metabolic Rate Increases from Weight Training:
    600 Person Low Carb vs Low Fat Study:

Comments • 274

  • Fresh Appleseed
    Fresh Appleseed 6 days ago

    0:39 Cross country and long distance runners: "Are you sure about that?"

  • Ericson Bongo
    Ericson Bongo 9 days ago

    Cardio training And diet is the best that's it

  • Nikka.
    Nikka. 11 days ago


  • Dark Rainbow
    Dark Rainbow 12 days ago

    I’m a HIIT fan. I do it on the elliptical machine with dubstep music going. Then I eat tons of broccoli and Asian sweet potato.

  • Zelly Sidi Zamzami
    Zelly Sidi Zamzami 18 days ago

    Another myth: drinking cold water makes you fat

  • celiactrunc celiactrunc

    Impossible to watch the 6 week challenge video, keeps stopping and there is no way to browse thru it I have to start over everytime this happens its frustrating !

  • Jim Padronzolan
    Jim Padronzolan 20 days ago

    can you explain what about water fasting, it is good or bad?

  • Kurabashi
    Kurabashi 22 days ago


  • Stavros Markantonis
    Stavros Markantonis 24 days ago

    what about the after burn effect of cardio??

  • Ajeeli
    Ajeeli 26 days ago

    Best weight loss channel hands down. Very realistic no BS!

  • neha creativity
    neha creativity 26 days ago

    Hey can uh say wht to eat pre n post workout for vegetarian ???

  • Gary Douglas
    Gary Douglas Month ago

    You tube guys & gals seem to assume everyone runs on treadmills. I run trails at parks. It is beautiful and certainly not boring. Much more interesting to be running down a trail and see a deer than it is to do 3 sets of 10 box jumps.

  • Guddan gupta
    Guddan gupta 2 months ago

    Tell some weight lifting exercise for fat loss for obesity girl

  • Product reviewer uk
    Product reviewer uk 2 months ago

    I cant lift much and not for long either

  • Cwsing 7
    Cwsing 7 2 months ago


  • Lilu Koyen
    Lilu Koyen 2 months ago

    “Unethical people”😂

  • Dave Schilling
    Dave Schilling 2 months ago +6

    Ah come on.. :) A lot of people enjoy running, me included...

  • Jitendra Pastaria
    Jitendra Pastaria 2 months ago

    Dont feel bad u provide too much info or talk to remember, please make it more easy

  • Lil Nukki Termansen
    Lil Nukki Termansen 2 months ago

    I am not looking for a sixpack but i am looking for more muskels

  • Brooke Reber
    Brooke Reber 3 months ago +6

    anyone else triggered every time he says "water"

  • Nicole White
    Nicole White 3 months ago

    this guy has no clue what he is talking about, look how fat he is !!

  • Josh Fleming
    Josh Fleming 3 months ago +4

    This dude looks like one of those male pornstars 😂😂😂😂💀

  • Dan
    Dan 3 months ago +3

    6:15 When your favorite character dies on game of thrones

  • DataAngelis2020
    DataAngelis2020 3 months ago +2

    Most of this I already knew but it's nice someone is out there putting this information out publicly and keep ppl informed.
    And I can say he hitting the nail on the head with his information and it's accurate.

  • kevin kwak
    kevin kwak 3 months ago

    i respect all the grinders here trying to have a better lifestyle.

  • piw-da-musk prime100000000000

    Losing weight is to hard stay fat you don't need a girlfriend anyway

  • Theodor Dinu
    Theodor Dinu 3 months ago +9

    Surely I can't be the only one who enjoys running around rather than pushing some weights in a damn closed space that smells like sweat all the time...

    • Gary Douglas
      Gary Douglas Month ago +1

      Yea, these you tube guys & gals seem to assume everyone runs on treadmills. I run trails at parks. It is beautiful and certainly not boring. Much more interesting to be running down a trail and see a deer than it is to do 3 sets of 10 box jumps.

  • Health Fitness
    Health Fitness 3 months ago +1

    hi nice job

  • M Carolin
    M Carolin 3 months ago

    your site sucks, i wanted to go on there to see about having a custom workout plan but the site was pathetic.

  • Kuro Ryu Dai Ryu
    Kuro Ryu Dai Ryu 3 months ago

    Brother diet is surely the best way but nobody can tell running (slow or fast with the differences) is useless for weight loss

  • Don Smith
    Don Smith 3 months ago

    What is wuder weight?

  • Leesus phinx
    Leesus phinx 4 months ago +1

    i lost weight by 16/8 IF

  • Side Effects
    Side Effects 4 months ago

    Why do people wear hoodies and beanies on the treadmill? Or like big coats

  • Side Effects
    Side Effects 4 months ago

    Running Burns 100 calories per mile but you just said the more you do cardio, the less calories you burn? So how can you put a blanket rule on it that hundred calories is burned every mile? couldn't it wind up being something more like 50 calories? I'm just trying to figure this out because I've been walking and doing cardio and I want to make sure I'm calculating things right.

    • Adamast
      Adamast Month ago

      Mostly they show a strong relation with weight, overweight people and bodybuilders burning more and marathon runners being good at burning less.

  • Side Effects
    Side Effects 4 months ago

    Isn't walking better than running?

  • Side Effects
    Side Effects 4 months ago

    Yeah I used to do squats and deadlifts every week and all of that. I did lose so much fat. But I did not like the way I looked. Something about those exercises, just had me looking at way that I did not like.

  • Side Effects
    Side Effects 4 months ago

    Your lighting looks weird today bro

  • Peter Miao
    Peter Miao 4 months ago

    Don’t get fooled by your wudder weight.

  • Big Dadi Karki
    Big Dadi Karki 4 months ago

    This guy says water funny.

  • John Briggs
    John Briggs 4 months ago +13

    Woter weight!

  • James Sills
    James Sills 4 months ago

    What about hiking? I lost 80lbs hiking with my dog.

  • Frankenstein's Dealer
    Frankenstein's Dealer 4 months ago +1

    I'm blown away by how little I knew until I started binge watching your videos today. Thank you!

    SANDVOX 4 months ago

    mith #1
    lifting weights is sport

  • DrisFit 18
    DrisFit 18 4 months ago

    Freaking VShred AD man smh 🤨🤨🤨

  • weRoneself
    weRoneself 4 months ago

    Talking bout all this food is gonna throw me off my diet

  • Artyom Arty
    Artyom Arty 4 months ago

    I thought running makes you run out of breath thus making your heart and lungs work and burn calories and that this effect lasts for several hours? And isnt running a full-body exercise, even moreso than deadlifts or squats? When you run, you essentially use every part of your body and organ

  • armadillotoe
    armadillotoe 4 months ago

    The main weight loss from exercise is not from burning calories, it is from moving the lymph fluid that is loaded with fat when fat cells reduce.

  • Zeke Avendano
    Zeke Avendano 4 months ago

    I lost 30p just by running and having a good healthy diet.

  • agnostic atheism hdjsjf GH cj


  • Andreas Landgren
    Andreas Landgren 4 months ago

    What do you consider healthy fats?
    And why do you ignore that carbs lead to bad health?

  • dindoonuttin wazzenme
    dindoonuttin wazzenme 5 months ago +2

    Couldnt you just run faster over shorter distances?

  • Gamer Lightning nr 1
    Gamer Lightning nr 1 5 months ago

    Got a body builder friend he look good but he don't do cardio. So remember that do cardio

  • Patrick McGinnes
    Patrick McGinnes 5 months ago

    Cardio is amazingly fun. Play Virtual Reality games good ones, or Dance Dance Revolution or something and if you're able to enjoy those games Cardio is awesomesauce! People make fun of you for playing a video game where you dance, but somehow Jazzercizing or what ever is ok?
    At least I'm building hand, eye, and brain coordination!

  • Pixie & Dixie
    Pixie & Dixie 5 months ago

    Burn fat? 30 mins of cycling 8% climbing reps ,

  • Kewal Shah
    Kewal Shah 5 months ago


  • C.Ruivivar
    C.Ruivivar 5 months ago +1

    Fat = Gas. Muscles = horsepower. The more horsepower you have the more gas you burn.

  • Selva mani
    Selva mani 5 months ago

    Good to know...thank you...can i go to gym after night shift...?

  • Jumpshot1973
    Jumpshot1973 5 months ago

    What if u have heart problems? What are some exercise u can do to lose belly fat or just weight loss ?

  • shino88
    shino88 5 months ago

    Cycling is better than running...

  • D 6
    D 6 5 months ago +2

    But what if the reason I'm exercising is not because i want to lose weight?

    • Dom Boy
      Dom Boy 5 months ago +1

      D 6 dumb fuck

  • Three Jewels
    Three Jewels 5 months ago

    Werder weight! Baltimore? Phillie?

  • john mcalister
    john mcalister 5 months ago +2

    Thank you. Your videos have helped me so much over the last three years. 85lbs of weight loss and now im starting to gain some muscle

  • maxis2k
    maxis2k 5 months ago

    This must be why breakdancers are so lean.

    • Artyom Arty
      Artyom Arty 4 months ago

      it probably has more to do with the fact that you have to weigh the least possible to better control your body dancing

  • bananian
    bananian 5 months ago

    The sweating one is so obvious. I dunno why people do hot yoga. It only leads to overheating the body.

  • LastSecond959
    LastSecond959 5 months ago +1

    0:40 I think you made a typo there, Almsot.

  • DeadShot 2/47
    DeadShot 2/47 5 months ago

    Sir my health guilder said that im to young to all of that weight training but i really want this fat to go away

  • TheYacu
    TheYacu 5 months ago +3

    Dude, I love running. :-D I live in a very rural environment, the landscape here is amazing, so jogging a few miles in the morning is just great. I do HIIT and strength training, too, though.

  • B B
    B B 6 months ago

    I went for the weight training with minimal cardio for years and I never saw any difference in fat especially abdominal fat. The only way I saw a difference is to add 4 to 5 days of cardio with weight lifiting then the fat started to melt away. Too many of this you tuber fitness people especially the steroid using bodybuilers ignore the benefits of cardio. It helps to lose weight and it good for a healthy heart.

  • Jessusa Valdez
    Jessusa Valdez 6 months ago

    I've heard someone believe that a detox is good for weight loss, when it's only good for cleansing.

  • chad rapoza
    chad rapoza 6 months ago

    "Wudder" = water, for those that don't speak Philly.

    • Ty Uzumaki
      Ty Uzumaki 3 months ago

      Wuadda = for those that dont speak brooklyn

  • Gabriel Gonzales
    Gabriel Gonzales 6 months ago

    wodr weight

  • Arlo Red
    Arlo Red 6 months ago +1

    I want to burn as much fat as possible but I can't lift weights because all that muscle would only slow me down.
    What can I do?

  • rose h
    rose h 6 months ago

    love strength training, hate cardio. Im sitting here trying to convince myself i dont need cardio. lol

  • Speedyreedy1218
    Speedyreedy1218 7 months ago +10

    Can you make a "10 exercises women should avoid" like the one you made for the men?

  • Queen Nef
    Queen Nef 7 months ago

    Do you know how long I’ve been searching for any type of info that supports the fact that sit ups don’t flatten your stomach?! I HATE sit ups. Thank you 😩

  • moonis ansari
    moonis ansari 7 months ago

    Sir I have heard that during bulking we should not consider abs workout...is it a correct statement?.. because I have been hearing from alot of experts specially trainers in the telling that abs should be neglected during bulking

  • Marjie May
    Marjie May 7 months ago

    5:54 -- SO this may be a super obvious question, but for some reason my head can't get around, 'Spot reduction is a myth,' but what about toning? If I have a bit of excess belly fat from having lost the weight, will doing exercises targeting abs help tighten it? Or am I doomed to lifetime of hating myself further because of the pudding that is my gut?

  • unknowndeoxys00
    unknowndeoxys00 7 months ago

    Any thoughts on the body "fasting while asleep?" Hence the origin of the word "breakfast?" I suppose if today's adults actually got more than 5-6 hours of sleep a night (thanks internet), along with a good diet and exercise, it should be smooth sailing right? Taking it old school like those elementary school health books and videos :P

  • Eugenia Salmon
    Eugenia Salmon 7 months ago

    Batle roap is a killing fat machine.

  • Hawk man
    Hawk man 7 months ago +2

    Boxing workout is the best.

    THE CHASMEESH STUDIO 7 months ago

    Make vegan fat loss diet plan

    THE CHASMEESH STUDIO 7 months ago +1

    Love from India!! You are so scientific

  • Anoop
    Anoop 7 months ago +6

    In my experience...cardio works way better for fat loss than lifting... And dieting and fasting works better than cardio...

  • Victor_vijay10
    Victor_vijay10 8 months ago

    Dude seriously!!! Running makes strong lungs... Legs and loose fat and crunch is for better abs🙄diet makes people weaker most time

    • Trance Light
      Trance Light 7 months ago +1

      No... he is talking about weight loss. 90 % diet + 10 % exercise = weight loss.
      Research on water fast and dry fast. They not only cause weight loss but detox body and even kills cancer cells.
      Eating is cause of all ailments in body

  • Maksim Sibirin
    Maksim Sibirin 8 months ago

    Free plan that needs my Credit card information? WTF?! So dissapointed...

  • Jas
    Jas 8 months ago

    You should also train your abs since they’re like any other muscle, if you have low body fat but they aren’t developed they’ll barely show

  • Preston Williams
    Preston Williams 8 months ago

    Question what’s better high reps or lows rep when lifting

  • Pixel360
    Pixel360 8 months ago

    Im 15 and im in cross country i lose alot of weight so im been running 1 hour a day and my diet is good. So im been doing wrong i cant understand anything anymore people say other thing while other said do this im lost i need help please im serious.

  • Paul Lucas
    Paul Lucas 8 months ago

    Great content but I am a over the road trucker who cant go to a gym do you have any ideas for people like myself because the only thing I could think about was Cardio please help if you can

  • jimbo pincollector
    jimbo pincollector 8 months ago

    Great stuff Max! Thanks! On Day 38 of 42 of the Gravity Transformation Program! It’s worth it!

  • Mery Daniela Linares
    Mery Daniela Linares 8 months ago

    I lost 10 pounds in 2 weeks by following this guide: => the2weekdietnow. com

  • Aubrie Mindock
    Aubrie Mindock 8 months ago

    I am 222 pounds. I just had a baby and not losing. I am on a strict plant based raw vegan diet and eating under 800 calories a day and just cant seem to get the weight off. I also walk an hour a day every day. I dont know whats wrong. I am still so fat.

    • Trance Light
      Trance Light 7 months ago

      Do keto ... high fat .... even vegetarian or vegan keto can be done. Your i nsulin are high... so high carb doesnt suit you

    • Aubrie Mindock
      Aubrie Mindock 8 months ago

      @Mika Swasaq okay thanks. I do use a calorie counter. Right now I am so huge from my c-section so hoping this fat goes away soon. Its definately a struggle but doing what I can at the moment.

    • Mika Swasaq
      Mika Swasaq 8 months ago

      And use a calorie counter like lose it. It will track. Eyeballing stuff aint gonna cut it

    • Mika Swasaq
      Mika Swasaq 8 months ago +1

      You should reverse diet this means your getting a little fat and then your metabolism will go up. After that diet again. But reverse diet slowly. Its a marathon not a sprint.

  • Enosh Subba
    Enosh Subba 8 months ago

    I believe Combination of both Aerobic and Anerobic Exercise (30% + 70%) is best for Cardiovascular improvement and Muscular Hypertrophy.

  • Yasmeen chickefoot
    Yasmeen chickefoot 8 months ago +8

    All that work for an 8 percent increase? Nah. I was 312 now 175 kept it off for 8 years by omad and keto. Reversed my diabetes. Diet is most important.

  • Solcar Zemog
    Solcar Zemog 8 months ago +6

    * I have a herniated disc in the lower back = can't do any of the excersises shown in the video.
    * I love walking and that has helped me with my heart condition and I've lost 10 kilos.
    * I hate gyms and closed spaces, specially, gym-music.
    * I think your program is thought-out for young people like yourself.
    * Is there hope for me?
    Thank you !

    • inyourfaceicity
      inyourfaceicity 4 months ago +1

      1) Find a way to train around your injuries. A personal trainer or physiotherapist could help you.
      2) Great that you've found something that you enjoy and that helps you. Keep doing it!
      3) No need for a gym. I work out at home with nothing more than a kettlebell, a jump rope, a yoga mat, and a pull-up bar.
      4) Strength training becomes more important as you get older to prevent injury. Resistance training also helps you maintain bone density, which decreases with age. Try to define a program that's suitable for you.
      5) Yes, but I suggest that you change your attitude. We all have our limitations. Work around them. Think of what you CAN do instead of trying to justify why you can't.
      You're welcome.

  • Diets & Weight Loss
    Diets & Weight Loss 8 months ago


  • jp ch
    jp ch 8 months ago

    Damn Max you so hot

  • Joao Ribeiro
    Joao Ribeiro 8 months ago

    Keep going 💪

  • Jacob Fair
    Jacob Fair 8 months ago

    Your videos have changed my life. I used to hate working out, but now...I REALLY hate working out. JK. I have learned a lot.

  • Nai `Son
    Nai `Son 8 months ago +7

    Whats this guy on about? You can lose a tonne of weight through running and a healthy diet, and you'll be fit and have heaps of endurance. This guy is too one dimensional focusing only on weights. Mate, just because you dont like running, doesnt mean you should dis it out of spite. Bad form buddy