During some of his previous fitness and weight loss challenges, YouTuber Brendan Jones struggled with persistence, often noting that he would end up gaining weight that he was about to lose. In his latest video, he outlines the three lessons he has learned that have helped him maintain his weight loss in a healthy and sustainable way.
Get more rest
Jones cites the uninterrupted “hustle culture” as a major contributor to his repeated weight gain due to unhealthy habits and not allowing himself an adequate amount of rest. “Even if I could keep up with my exercise and exercise in a 50- or 60-hour week, all the time working, commuting, and exercising meant I was restricting my sleep,”
When your sleep recovery is depleted, it can affect your personal health in a number of ways. First, lack of adequate sleep affects ghrelin and lipten, the hormones that regulate hunger and fullness, and also leads to cravings for foods high in salt, sugar, and fat. Additionally, exercising after a bad night’s sleep can cause the body to burn more muscle than fat.
Mix up your cardio
“For a long time I was really fascinated by the idea of cardio training over cycling and running with clear distance and time goals. I thought this is how you build endurance and improve,” he says. “Then I started using portable fitness equipment to keep track of my workouts whenever I wanted to shoot hoops or play frisbee, and practically every time I did a sport I got results that were just as strenuous, if not even more than mine. ” was in this hardworking long distance run. “
Now Jones is using a combination of long distance cardio and exercise to make sure he stays on track with his goals and makes the overall experience more enjoyable.
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Have realistic nutritional goals
Jones recalls that he used to focus on eating cleanly, but more recently has made it a goal to simply eat well and in moderation while sticking to an intermittent fasting routine.
“I know a lot of people succeed in tracking calories and monitoring their servings, but it’s a habit I’ve never been able to stick to personally,” he says. “Instead, I’ve found that clear times when I don’t eat really do the same for me, and the amount I eat is restricted as I cut out all of my evening snacks. While I try to make sure I meet I’m a goal for protein and vitamins every day, and I still have the flexibility to eat things that I really enjoy. “
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