@Markrfitness
Mark R Fitness
@Markrfitness · 1:56

This week's fitness tip

If you're noticing that, hey, I'm actually going over my calories a little bit each day, then you want to total up your calories for the week and see how close you are to that number. So look at your weekly number as well as your daily number when it comes to calories. That's my tip, guys. And again, if you need any help with that, contact me. I can work with your nutrition just with your nutrition, wherever you are in the world

A weight loss tip you may not have thought of when it comes to your calorie amount #weightloss #nutrition

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@Taylor
Taylor J
@Taylor · 2:07
Hey, Mark, I just wanted to say, I think this is absolutely fantastic advice for somebody that's trying to lose weight. A lot of the times I've noticed people focus a lot on the exercise when in my personal experience, diet is a huge, huge factor of losing weight. I would say maybe 60% or 70% of the process. I don't know if you'd agree with that. When I was 21, I weighed my heaviest. I was £265
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@RealPokerMan
Poker Man
@RealPokerMan · 4:40
So your body is going to burn. So a guy like me, right, that's got a lot of body fat, right? I can go s***. I think the record was this guy. I think he was like, four £500. He went a year without eating. He went like 350 days without eating, and he solely survived on the f****** fat on his body. So we're just addicted to eating. It's like a bad habit
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@Markrfitness
Mark R Fitness
@Markrfitness · 4:55

@CaliGooner

It could be water weight or something, but then it goes, and then it will go down. But Congratulations to you for losing £100. That's great. And over a seven year period. That's fantastic, man. What a story. My question to you is, are you happy with your weight now? And if so, how are you maintaining it? Do you still have to track everything, or do you pretty much know what you are having by site now? Yeah
@Markrfitness
Mark R Fitness
@Markrfitness · 2:04

@CaliGooner Arsenal

The old Arsenal Stadium was basically on the same road as my school. We would walk out, and sometimes we'd go to the Arsenal chip shop. There was a chip shop closer for lunch. This is what we'd have for lunch when I was at school. Chips. So we'd always find a chip shop. And we'd go to this Arsenal chip shop once in a while. But, yeah, I grew up
@Markrfitness
Mark R Fitness
@Markrfitness · 4:53

@realpokerman a few questions for you?

Are you just going to go back to normal, which means your weight will eventually go back to the same way it was, or will you choose a different diet? Yes, fat is stored energy. But if you're losing weight, you're definitely losing muscle. If you're not feeding yourself the right amount of protein and you're not strength training, but you're on a very reduced calorie
@Markrfitness
Mark R Fitness
@Markrfitness · 1:30

@CaliGooner a question for you

I could ask you a number of questions, but I'd like to start with this one. How did you deal with plateaus? How many times did you actually Plateau? And in your experience, what happened? What did you do? Did you have to do anything or did you get out of a Plateau where you just stayed at the same weight? Or how would you shift that? And what did you do? Did you just carry on and not worry about it?
@RealPokerMan
Poker Man
@RealPokerMan · 0:43
Yeah, man, a pound weighs a pound. The way you put it, nothing weighs more than anything, right? Everyone knows that iron weighs more than in plastic. But a pound of food or iron. And a pound of plastic weighs a pound, right? That doesn't mean the iron does not weigh more than plastic. Man, if you fill up cup of fat versus a cup of muscle, I promise you, man, the muscle weighs more than fat
@Markrfitness
Mark R Fitness
@Markrfitness · 1:49

@RealPokerMan haha yes

So the other thing is, it's hard to lose weight and grow muscle at the same time, because to grow muscle, you need to increase your calories. So what would be happening is the muscles already there is always there the same muscle. But you're losing the fat, uncovering the muscle. But if you're in that bigger deficit, you'll be losing muscle, too
@Taylor
Taylor J
@Taylor · 1:42

@Markrfitness my Arsenal story!

And when something brings you that amount of joy, even when they're losing, I think you need to take a step back and think about what it is you're doing. And I just found that Arsenal provided me with a culture and a community that I needed, and I wanted so desperately. And I'm actually the President of my Arsenal supporters club. And so we get together every single week to watch the matches
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@Taylor
Taylor J
@Taylor · 3:21

Beginning my journey.

So to tackle your question about how I initially started my weight loss journey, I would say that a lot of people that begin their weight loss journey do so for one of two reasons want to feel healthy, reason and I don't want to be sad anymore. Reason and I really approached it from both. But it was mostly the sadness that was really bothering me. I had been very overweight the majority of my adolescents. I can never get anybody to go out on a date with me
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@Taylor
Taylor J
@Taylor · 4:32
You need to be ready and willing to go to war, because that's really what weight loss is for a lot of people. It is an ideological war. I cannot tell you the person that I was then before my weight loss and the person I am now, they're vastly different people. And that's not to say that my ego has grown because I've lost weight but I feel like I have a new lease on life because I'm simply able to do so much more
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@Markrfitness
Mark R Fitness
@Markrfitness · 4:59

@CaliGooner shades of Goggins

I understand it. It's really cool and it takes a lot, isn't it? A lot of looking into yourself and seeing what's going on. And what do I think about this now with the elimination diet, I also use an elimination diet. I don't use it so much with clients anymore. I used to always put people on this elimination diet to start with. And my elimination diet. It starts like this
@Markrfitness
Mark R Fitness
@Markrfitness · 3:15

@CaliGooner

So you've reached your ideal weight and then you can be a little bit more relaxed. I've got one last question for you, man. Are you at the place? Are you there? Are you happy with where you are right now? Do you feel good or there's still some changes to make
@MarkR
Mark Francis Rahaman
@MarkR · 4:29

@CaliGooner

If it's a big fight, there could be 18 to 20 people over at our place all night and we'll watch a bunch of stuff beforehand over fights. I'll show loads of different fights and it's food and we'll make a real night of it. Or it may just be me a lot of the time when it's not such a big fight and then people come over. It's just me
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@Taylor
Taylor J
@Taylor · 2:47
But I certainly see things about myself that I'd like to change. And I realized that I'm kind of nitpicking here at certain points, so I don't focus on them as much. But in terms of losing any more weight, no, not going to happen. I think that if I did, I would start to worry people considering that I'll see people that I haven't seen in a few years and they won't recognize me whatsoever. They'll just walk right by me
@Markrfitness
Mark R Fitness
@Markrfitness · 4:21

@CaliGooner

And it's a completely mental thing. She doesn't have to do that anymore. And that's interesting, isn't it? She went through a lot of different stages, so I'll get her on here. Let's see. Maybe I can ask her a few different questions that I have asked previously, but she has some interesting insights through the stages and you would only know these things if you've been through it yourself. So yeah, very cool that you're in a good place
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@Taylor
Taylor J
@Taylor · 0:45
Mark, I look forward to hearing your interview with your friend. I think that would be great. And I would love to join in when it's open. And I'm glad that our conversation helped you think about Arsenal a little bit more. I love them so much that I just love sharing that love with other people. And it's great to know that you grew up with them and that you had some of those memories come back to you from this conversation
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@Phil
phil spade
@Phil · 3:17

Labor Day is the new New Years Day. My goal: 15 lbs by year end

I've already stayed away and stay away from processed foods as much as possible and eat whole foods as much as possible. But cutting out sugars and then the big one, cutting out the IPAs, I think although not going to be fun. I do love my IPAs, but I'm going to cut those out for the time being here at least and see if we can shed some of these pounds off. But anyway, I'll be tracking calories. I have a goal of calories per day
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@Markrfitness
Mark R Fitness
@Markrfitness · 2:47

Let's do it! @Phil

I'm fit enough to do all the things that I need to do, run with a client, teach a boxing class, go all out. But if I really want to achieve something, I have to focus in a little bit more and have somebody keeping me accountable would be really cool. So that could be you. So we could do that on a private scroll and we could check in each week or I could create here a challenge. It's open to the public
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@AMac
Allie Mac
@AMac · 2:50

Questions and always teachable!

Hi, Mark. Hi, everybody. I was interested in this swell the topic that I saw come across my feed and thought I would respond after listening to everyone's comments, I am in my early 50s and I have actually been, I guess, retrained in the last five years. I was always very thin, never had to worry about my rate, weight and then your metabolism changes
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@Phil
phil spade
@Phil · 2:47

@AMac, @Markrfitness

You mentioned measuring calories versus fat and protein. I'll let Mark kind of answer that he's probably a better person to answer that for me. Personally, I track both. I track overall calories, and then I'll track calories from fat, grams of protein and then grams of fiber as well. I have a goal set with a nutritionist of 35 grams of fiber a day. Totally not easy. That is just not an easy goal to hit. I am using a fiber supplement at the moment
@Markrfitness
Mark R Fitness
@Markrfitness · 4:57

@AMac @Phil

So if it's like, 1800, let's go with that. And then we'll work from there. Let's see if we can get their calories in control because it is important, even if you've got everything right. But you're trying to lose weight, but you're eating over even if it's good food, good quality food. But you're eating over your Caribbean amount. You will find it harder to lose weight
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@Markrfitness
Mark R Fitness
@Markrfitness · 3:22

@AMac @Phil

This is really cool. So you're an athlete. This is really interesting. We'll have to have this conversation as well. Let me know. I'd love to know what you did, what sport you competed in. It's funny, isn't it? A lot of, for instance, athletes. It's not great for the body. Athletics is not great. Like, for instance, hurdlers, it's really bad on the hip joints
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@AMac
Allie Mac
@AMac · 2:19

Covid 20

I loved it and had a lot of success with it. But my injuries from sports started to take their toll. Sorry, I'm not sure what happened there anyway, so I had injuries. They took their toll. I had a total knee replacement when I was 39 years old from arthritis and bone on bone. I'm sure you're familiar with that. So I had to give up the boot camp, and I gave it up. And then we got the covet and the quarantine
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@Markrfitness
Mark R Fitness
@Markrfitness · 4:30

@AMac injuries and biomechanics

And how we do that when I get paid, whether they're an athlete or just a normal person who's got some sort of joint pain, they'll come in to the clinic, and sometimes athletes will come in just to improve performance. Or maybe they're getting a repeated injury. And this is how biomechanics intrinsic biomechanics came about what happened, going back to some of the UK's top athletes during the Olympics. During that time, we're getting injured over and over again
@Markrfitness
Mark R Fitness
@Markrfitness · 4:59

@AMac bootcamp

So it's kind of like you're doing press ups and then you're skipping and then you're doing something else, and then there is something to it. But when I put a heart rate monitor on a client and ask to do that sort of thing, what I noticed was that her heart rate would go up really high during the conditioning, and it would drop a little bit because we'd have some rest. And then it would not be as high when you're doing the press ups
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