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iWannaBurnFat
Netherlands
Приєднався 22 лис 2018
Welcome to the iWannaBurnFat channel! My name is Mounir Azegra and I am the founder of iWannaBurnFat.
My goal with this UA-cam channel is to provide science-based training and nutrition information to the fitness community. With the use of peer-reviewed scientific research and logic, the videos on this channel help health-conscious individuals burn fat, build muscle, and feel good.
Subscribe to this channel so I can help you take your fitness results to the next level!
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PRODUCTS & SERVICES
Apply for 1-on-1 Online Coaching:
www.iwannaburnfat.com/online-fitness-coaching/
Check out my eBook "The Art & Science of Muscle Growth":
www.iwannaburnfat.com/art-science-muscle-growth/
My goal with this UA-cam channel is to provide science-based training and nutrition information to the fitness community. With the use of peer-reviewed scientific research and logic, the videos on this channel help health-conscious individuals burn fat, build muscle, and feel good.
Subscribe to this channel so I can help you take your fitness results to the next level!
-------------------------------------------
PRODUCTS & SERVICES
Apply for 1-on-1 Online Coaching:
www.iwannaburnfat.com/online-fitness-coaching/
Check out my eBook "The Art & Science of Muscle Growth":
www.iwannaburnfat.com/art-science-muscle-growth/
If I Was Starting At 30% Body Fat, This Is What I Would Do
Apply for 1-on-1 Online Coaching: www.iwannaburnfat.com/online-fitness-coaching/
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If I had to start again at 30% body fat, I would go through a simple 5-step process! This process will help you reach a lean 12-15% body fat with visible abs.
I will walk you through the full journey me and my clients go through to achieve our fat loss goals, while still enjoying life.
Be sure to follow each step 1 by 1, so you can reap the full benefits of this approach.
See the timestamps below to learn more!
0:00-0:16 30% Body Fat
0:17-1:59 Step 1: Nutrition Habits Audit
2:00-2:27 You Can Still Enjoy Life
2:28-3:52 Step 2: Create Your Calorie Deficit
3:53-6:21 Protein-Based Intermittent Fasting
6:22-7:51 Step 3: Training To BURN Fat?
7:52-9:18 Step 4: Increase General Activity
9:19-10:18 Step 5: Accountability
10:19-10:49 Coaching & Conclusion
-
If I had to start again at 30% body fat, I would go through a simple 5-step process! This process will help you reach a lean 12-15% body fat with visible abs.
I will walk you through the full journey me and my clients go through to achieve our fat loss goals, while still enjoying life.
Be sure to follow each step 1 by 1, so you can reap the full benefits of this approach.
See the timestamps below to learn more!
0:00-0:16 30% Body Fat
0:17-1:59 Step 1: Nutrition Habits Audit
2:00-2:27 You Can Still Enjoy Life
2:28-3:52 Step 2: Create Your Calorie Deficit
3:53-6:21 Protein-Based Intermittent Fasting
6:22-7:51 Step 3: Training To BURN Fat?
7:52-9:18 Step 4: Increase General Activity
9:19-10:18 Step 5: Accountability
10:19-10:49 Coaching & Conclusion
Переглядів: 11 442
Відео
How To Lose Fat AND Build Muscle At The Same Time (Step-By-Step)
Переглядів 29 тис.14 днів тому
Apply for 1-on-1 Online Coaching: www.iwannaburnfat.com/online-fitness-coaching/ - Losing fat, while still building muscle. It sounds like a dream that’s too good to be true. But it is definitely possible with the right approach, and I will show you exactly how you can make it happen! In exercise science, losing fat while building muscle is a well-studied topic known as “Body Recomposition”. I ...
Why Reaching 12% Body Fat Takes LONGER Than You Think
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Apply for 1-on-1 Online Coaching: www.iwannaburnfat.com/online-fitness-coaching/ - So you want to reach 12% body fat but don’t know how long it will take you. Well, you are watching the right video! You may see crazy 6-week transformations online that make you feel like you are doing something wrong. Listen, do not get distracted by all the false information on the internet. Getting to 12% body...
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Perfect video ! I follow since 3 years now, and your job is fantastic ! Just one question, do you have a easier way to calculate maintenance calories ? Like a website or something? And of course ( like you said) I will substract 10% to find the good amount of Kcal I need 😄. Thank you 🙏🏻
Great video brother. Very valuable. Jazakullah khairan
Helpful information 👍🏼
which product you use to style hair bro?
Muscle on my upper shoulder blade is activating too much while doing this exercise with dumbbells. What can I do to concentrate more on tricep itself?
💯💪💪 right
Literally so much to know. I get so lost
Check my videos about science-based fat loss on my channel and things will become more clear! :)
Nice
Thanks!
The pizza part is so funny 😂 and relatable
Lol yes!
Great video!
Thank you!
You always bring the information 👍🏾
I appreciate that!
A little advice guys there's a difference between a bodybuilder and strongman. A strong man will always be stronger.
Great piece of information. 🔥🔥🔥 I do 45 mins of strength training and 20mins of hiit or body weight exercises, does this sound well? Or should I concentrate only on strength training"? My goal is fat loss and maintain muscle.
Thank you! And doing 45-minutes of lifting weights with 20-min of bodyweight HIIT exercises can definitely work. I would need to look at your specific plan and know your goals to give individualized feedback. But overall, it sounds nice :) If you are progressing and are enjoying your plan, keep it up!
Great video! If you workout in the morning, because of work, can you start your first meal 5 hours after working out?
Thank you! And yes, that is possible. I would just be mindful of the signals your body is sending you. Are you still able to perform well in the gym and are your concentration levels at work good if you train fasted first thing in the morning? If yes, then all should be fine!💪🏼
How to get rid of saggy chest im a male and i have saggy chest, i start doing cardio but nothing happen :(
Check one of my previous videos about lower chest training for more details!
it all depends on how much muscle mass you have.
whatt it means i have to eat 1350 calories only? what if im walking for 1 hour a day and bodyweight exercise like pull ups and push ups
Like this if you were eating pizza while watching this video.
Lol!
wait 20 sets per muscle group per week at heavy weight+Failure?! fuuuuuu
That's the highest end of the volume range. You can stay closer to 10 sets per muscle in a week if you are used to more moderate training volumes.
Nice video 🙏 learnt a lot 🙏
Glad to hear that!
Bro , Thanks for the video i have benefited alot from you videos specially I was so strict about my diet which was certainly not sustainable now I enjoy sweets sometimes and still create calorie deficit and yes I never compromise on protein intake. my question is I do not take too much supplements apart from just omega 3 , vitamin D3 and whey protein . But I can still lift heavy weight so , Should I also add creatine as I ve never been into this supplement? Secondly , Multivitamins should be added to a supplement stack or these are just placebos?
Happy to hear you are benefiting from the videos! You can learn more about creatine in one of my previous videos on the channel. I posted about my 3-year experience using creatine, check it out when you visit my channel page :) Also, I usually don't recommend a mulitvitamin unless someone struggles maintaining a nutrient dense whole food diet.
Salaam Mounir. If I plan to train in the morning e.g. around 9am after sending the kids to school, should I eat something during the protein intermittent fasting period in the morning? And should I shift the large meal as post workout meal instead of during dinner? Thank you in advance! Great videos as always and as a scientist myself, really appreciate the science-backed info!
Alaikum Salam! Great question. It is possible to train fasted and push your first meal to lunch time. But if you have a lot of activities in the morning next to your workout, I would recommend to have something small in the morning. Like a protein shake. Act as if you are still fasting, while just having that protein shake. Then continue the protein-based intermittent fasting as described in the video. It's optional to have your first big meal of the day post-workout. Not necessary, but if you prefer having the largest meal after training, go for it! Thank you for your kind words!💪🏼😁
If I want to try the protein intermittent fasting but need something to eat in the morning so I’m not getting ready to pass out getting two young kids ready for school and taking them etc, can I have something like a plain omelette? Or does that break the rules of the fast? As i understand it from your video, the fast is just to limit the eating window where calorie consumption takes place?
The fasting is not mandatory to see fat loss progress. So yes, you can still have something in the morning! I understand that it's tough to fast in the morning time while also getting the kids ready for school. Feel free to incorporate something in the morning time to get you going and then limit your feeding window later in the day to get the calorie-control benefits💪🏼
Fantastic information without useless rambling! Very good video my friend 🙂👍🏼
Glad you enjoyed it, thank you!💪🏼
Amazing video 🙏👏
Thank you! :)
Perfect again Mounir. I've switched to your second method. I just have a protein shake and some yogurt for breakfast. And then high protein lunch and dinner
Sounds great! Keep up the good work!
Mash Allah great video as always bro Allah Humma Barik
Ameen bro thank you!
Just when I went on a binge and now feel fat, Mounir shows up to tell me off 😂
Lol! I'm confident you'll get back on it💪🏼😂
For womens, 10-12x goal body weight to set optimal deficit too?
Great question! It's a calorie starting point for women as well. I wouldn't call it optimal, because you may have to increase/decrease calories based on your progress. Calorie needs are individual and need to be personalized😁
Another great video Mounir. I always think it’s not possible to top the previous ones but you always make it happen. If someone does a good amount of daily walking with a number of steps of around 12K to 13K should he reduce his walking activity in order to have the benefits of a higher walking activity during a cut?
Thank you! Appreciate your kind words and support, Claas!😁 If you naturally walk 12-13k steps, no need to bring that down just so you can bring it up again during a fat loss phase. If you maintain the high step-count during your cutting process, you will find that you can eat more calories and still lose body fat. So you will still get the benefits of increased walking during your fat loss phase, even if you naturally already walk a good amount!
Bro my weight is 84kg and around 23% body fat and I am able to consume only 120gms protein with 2300 calories is it enough
Hello! Based on the limited information I have about you, this sounds like a reasonable calorie target. At 120g of protein, you are also close to consuming at least 1.6g per kilogram (0.7g per pound). With that said, calorie needs can differ per individual. So I would stick with this calorie target for 2 weeks, track your progress, and adjust if needed :)
Your protein intake is based on your lean muscle not your total body weight so it’s actually lower than what you weigh
What if I had to start at 30% body fat again? How would I approach getting to a lean 12-15% body fat? In this video, I share a simple step-by-step process. Let me know if you have any questions and thank you for watching!💪
About 2 years ago I was 270lbs got down to 235lbs. Took a year break and l’m down to 195lbs. It’s been 6 months and I seem to have hit a plateau. Increased my steps from 10k a day to 20k. Lift heavy 4 days of the week, and do HIT 3 days. Sometimes both in the same day. Burn 1000 cals a day on average. I eat about 1700 cals a day and if I workout hard 2100 cals. Try to hit 180g protein a day sometimes can only do 150. I use a body composition analyzer weight scale to track my progress. Seems like I’m losing fat and gaining muscle, but it’s extremely slow now. Any tips on how to make this process quicker or more efficient. I’ve been 195 for 2 months now. I’m 5’7” goal weight is 180 or 170
With respect You're very skinny and don't look like you go gym sir
Bro plz listen the most debating topic is who should do bulking and who should do cutting plz plz plz make a full detailed video on it plz fast 🙏🙏🙏
Good idea! I will look into making a video about that :)
Preworkouts make my lower back hurt 🔥
Thanks bro, I train by myself so these tips help me a lot.
Happy to help!💪🏼
Love your content. Straight to the point, no BS
Appreciate it!
At this low daily calorie target increase protein intake to 1g per lbs. Do this for satiety and increased muscle protection
Please provide a lean bulk diet love from 🇮🇳 🇨🇦
Thank you for the suggestion! Will definitely look into making a video about Lean Bulking :)
Great content
Thank you!
How to use ashwaganda please very interested
I have a question about creatine. whenever i consume creatine in within a month my hair getting lose and that looking dry and frezzy. But creatine is one of the best supplement and i can never leave it but that problem i described you. give me a solution
How much do you consume daily? And Do you drink enough water?
Hmm that's an odd side effect, shouldn't be happening if you take just 5g of creatine. Change your creatine brand and make sure to drink enough water as well.
@@iWannaBurnFat I can change 2 time brand but that problem still as it is and before using creatine I drink only 1.5-2 letter of water but then after I increase my water intake at 4-4.5 letter then I taking creatine. But that problem can never leave me. Now what are yours consult I am consuming only 3-5 grams.
I am trying to lose fat but my protein intake is 1.3 per kg of my current body weight can reducing the deficit help me to get the same results and prevent muscle loss
My brother-in-law has been a daily runner for years and looks about 10 years older than his age, has a big pot belly and no muscle tone whatsoever!
Interesting! Walking won't have that effect.
12-> 10% is so much more difficult than 14->12% 🥲
True!
Maybe you should try altering your training then to see if can help
Thank you so much for the information. I was lost about how i worked hard to lose 6-7 kgs and still didn't see much changes in my love handles. I was worried whether i was losing muscles instead of fat. Your video showed me valuable information and unlocked a new perspective.
My pleasure! I am very happy to help :)
Hot boy workout
So adaptation only occurs when you lose weight
Do you have a good 3 day intermediate full body workout routine?
Not yet, but I will look into making an updated training program video!