0:24 10,000 steps daily. (500kcals burnt) 0:47 workout M-F. (200kcals burnt) 1:43 Avoid added sugar and flour at least for 6 days a week. (-300 - 1000kcals burnt) 2:45 No alcohol 3:09 get 7 hours of sleep daily for recovery and your health.
@AbdallahSelawi
6 ай бұрын
I will start today my weight now (110) kg I will comeback after 30 days 💪🏻
@GentleCrank
6 ай бұрын
Good luck brother 👌
@AugustAziz
6 ай бұрын
Same here
@Surreal93
6 ай бұрын
u can do it dude! i believe in u, we are waiting for the awesome Result.
@alexeytretina
6 ай бұрын
Stay strong and don't give up 💪
@sedeplacer
6 ай бұрын
Please post the results
@ANTI_UTTP_FOR_REAL
5 ай бұрын
Note: 7 hours of sleep is the minimum. For some people who are pretty busy during the day (For example me 😅I'm both working, both studying, and both going to the gym) 7 hr can be little to recover from the stress during the day. Ensure at least 8 hours of sleep if you have a busy schedule.
@instrong
6 ай бұрын
You have changed my life bro! Thanks to your workouts and Arena my life changed so much that I quit smoking(I was doing it for 7 year) and finnaly got into fitness! My dream is to become a fitness influecer and inspire people like you! So i'm trying to make some home workouts, yeah I know my shape and even qulity are far not the best but thanks to you I wake up with fire in my eyes and chasing my dream!
@TIMVIX
6 ай бұрын
I have been following you since 2017 and the reason why I kept coming back to your videos was because it was easy to understand and straight to the point. Glad to see that you are still maintaining this approach. Thank you for your videos and I am excited to try this challenge! Lets go!
@anthonynorcia576
5 ай бұрын
You lost me at no alcohol 😂
@oleksiipastukhov6008
5 ай бұрын
😂😂😂
@Luke-y7b
5 ай бұрын
Me too
@JamieOGman
3 ай бұрын
Yea, fuck that! I like my post workday beers too much
@mr.g.916
6 ай бұрын
100% right. Simple but not easy. I'm doing it, down 20 lbs. When you need a snack, make it protein or vegetable. You don't need to be hungry.
@valcristPL
6 ай бұрын
Overcoming yourself is indeed the hardest part of it, but once you do the satisfaction is amazing.
@SA-nx2pd
5 ай бұрын
Did u try it?
@pecko1901
4 ай бұрын
That's all nice, but it's not for everyone. You don't work 24-hour or 12-hour shifts where you don't get a good night's sleep or rest after your shift.
@ZadenNgobeni-t7z
6 ай бұрын
I've begun this challenge,I'll be back after 30 days
@Celestial_glow
5 ай бұрын
How's it going??
@DexDiamond4
5 ай бұрын
If you did this for 30 days you should have lost 5-7 lbs for sure…at least
@robscoggins
4 ай бұрын
Day two, challenge aborted. 😂
@DexDiamond4
5 ай бұрын
This is real as hell. 💯 I’m 50 so I have to do a little more but he is 100% right!
@cookwithdinesh2344
6 ай бұрын
Really motivating video , thanks a lot and surely I will follow ❤
@axis0401
4 ай бұрын
10000 steps is ca. 8 km
@Chios82100
4 ай бұрын
Watching this while going through Burger King drive through 😂 Double Whopper 🍔with cheese and bacon and poutine with extra gravy combo coming up! (poutine, it's a Canadian thing 🇨🇦 lol) .... But I got a DIET coke so that it helps offsets the calories a bit 😂
@AbishekChand-ql7mg
6 ай бұрын
Workout for core one vdo
@Yellowlab247_NC_Outdoors
5 ай бұрын
Did all this starting Feb 1st at 6'3" 263lbs, as of April 11th and I am 233. 30lbs down on the scale with noticeably more muscle (so probably 30-35lbs of fat lost), this WORKS! Glad I found this video for affirmation.
@MrsCrazyrange
4 ай бұрын
Holy shit, well done!
@Yellowlab247_NC_Outdoors
4 ай бұрын
@@MrsCrazyrange thank you for the support, I was 226 this morning! Feeling motivated as ever 37 lbs down.
@MrsCrazyrange
4 ай бұрын
@@Yellowlab247_NC_Outdoors Wowsers! Brilliant!
@JS-bn4vx
4 ай бұрын
@@Yellowlab247_NC_Outdoorsgreat work. Keep it up!
@azdhan
6 ай бұрын
Excellent! Many thanks for sharing bro.
@jamesabu9967
6 ай бұрын
Best video for belly fat loss
@BrianAllman-q2r
5 ай бұрын
4:46
@Rick-vt3se
Ай бұрын
I will start from tomorrow and will give the results of every day
@richardnelson26
4 ай бұрын
Can do everything, but stop drinking
@Fatenarr
6 ай бұрын
No alcohol….great advice
@erroldcruz
5 ай бұрын
Intermittent fasting helps
@Simon-je7ko
4 ай бұрын
Thanks for the video. Just what I was looking for.
@quintononezine548
5 ай бұрын
It’s been two and a half weeks since I had any added sugars or white flour. I even cut out other carbs. I’ve noticed a big difference just in the first 10 days I was also eating only one meal a day.recently I’ve added work outs to go with my dieting . My appetite increased so it’s harder to eat only one meal but I’m sticking to the plan
@Denchik_Lite
6 ай бұрын
Let's go for it, Guys💪😎
@jessert9007
6 ай бұрын
Why seven hours? I thought 8-10 is optimal
@jimobrien6903
6 ай бұрын
I like this one man. Nice job
@geno5169
6 ай бұрын
I believe I do struggle with my calories! My protein
@RightActionsTaken411
6 ай бұрын
Yes sir, thank you for another great video 👍
@OnlytheStrongSurvive416
6 ай бұрын
The Punisher is here to fight the fat away LOL, @igorvoitenko4real thanks for the 💯 video.
@raynesispearl2650
6 ай бұрын
2&4 is easy. 3 is kind of hard when ur tummy craves for fast foods. 1 is hard but plausible. Last one is kinda hard cuz I wake up before the 7hr quota is fulfilled :/
@harshitpant4556
6 ай бұрын
i have been going to the gym but due to being inconsistence in the gym i was seeing good result ,my weight before gym was 104 kg and after a month it was 100 kg but i am again in the same place where i was earlier . so yeah i m 102 kg as of now and i will come back again after 30 days to let you guys know my progress.
@crazydriverracing3644
6 ай бұрын
Guys, here is one simple tip I learnt during my life: eat what your soul wants - sugars, fats, anything. But remember: burn more calories than you consumed. That's it. I eat everything but i'm doing workout at home about 1 hour once in 2-3 days, walking 15-20 000 steps and feel great. I wish you the same. PS. I hate alcohol - maybe glass of wine with friends once in week. It's more than enough.
@geno5169
6 ай бұрын
I’am learning so much from you! Which I need help with losing some weight? I’m trying to to get lean! I either eat ONAD or 2 meals! I make a big fruit smoothie with protein powder? Spinach! Either 3 or 2 eggs with egg whites! Someday’s oatmeal!
@faisalnoor8886
6 ай бұрын
This is absolutely true. People are always looking for some easy quick magical fix. You just need to have the right mindset and consistency that's all.
@alexandertye3244
6 ай бұрын
I used to work out, but after I got an office job, I developed tendonitis in my left wrist and left elbow. It's been three months. Rest and ice didn't help. Do you know how to treat these injuries?
@kop.marianna5929
6 ай бұрын
Great youtuber
@No_oonee
17 сағат бұрын
Today is oct 1, I will come back to you on November 1. Thanks
@kayannanorthover2888
6 ай бұрын
Workout also teaches discipline because it puts your body under strain to help it in the end. What a cool way to go. 😎😎😎
@benjaminmangena9437
4 ай бұрын
This world is full of ignorant people. If you are told that u can lose belly fat in 30 days . How come 99 percent of world population is battling to have abs - 6 packs if it was that easy.. nobody will ever tell you that belly fat is the hardest fat to get rid of because there are few vains going to the belly in comparison to other parts of the body. Sometimes the body will prefer to burn muscles than burn belly fat because it's easier that way. Belly fat is reserved strictly for starvation thus y it's hard to burn.To burn belly fat can be lifetime process. Don't expect to burn the fat you accumulated over 15 years in one year. All these videos saying burn belly fat in six months, 30 days, or even one year. RED FLAG.Just know they are looking for views and they know 97 percent of the world population of fools, who don't do research will fall in this trap.
@raghav3106
6 ай бұрын
First!
@mich_mash
4 ай бұрын
Had Rocky IV been filmed from the vantage point of Dorrf Lundgren this would have been in the montage
@Rensukira169
5 ай бұрын
My weight before 85kg now idk maybe 78kg. My height is 1.65m what is a perfect weight for me
@LuisDominguez-kf5eu
5 ай бұрын
OR... Just go Carnivore...
@robscoggins
4 ай бұрын
I can do it all except for no alcohol. I can cut back, but I don’t even want to totally abstain. If I were totally driven by narcissism, I guess I could make it work. But man does not live on narcissistic body image alone.
@martinhorvath181
3 ай бұрын
After 2 weeks I feel and look better! Ive lost 7kilos. Its so motivating, 10kilos more ahead of me and I want never to come back ! Great video !
@cross5269
6 ай бұрын
Why cant any of these dudes hold their arms/hands in front of their bodies normally when explaining something?
@FMstyle19a
4 ай бұрын
Why do you lie to people? What 30 days. In some SF movie. Maybe
@nitewolf76
4 ай бұрын
Burgers dont contain sugar or flour. In fact a burger without the bun or condiments contains protein and iron. Just dont over consume red meat!
@warrenraynor2801
5 ай бұрын
And be thoroughly miserable and be back to where you were after 60 days
@kevinmurugas8227
5 ай бұрын
Doing all that can I eat bread. That's what I can't live without. What can I replace it with to fill me up.
@impredator9416
5 ай бұрын
I will quit flour and sugar i dont even drink alkohol will walk to but not 10000 steps
@Mikey12258
5 ай бұрын
Bro if a person is skinny how get muscular body
@johnmacon8630
5 ай бұрын
Don’t know if I should trust someone who can’t spell hormone
@mohammadaqeel6351
3 ай бұрын
I followed only one, ie no sugar, believe me i lost 13 kg in three months
@mandovapehater6988
3 ай бұрын
I wonder if he will still think cake and pizza is ok after he hits 40?
@virgoboy6415
3 ай бұрын
Simple but not easy.sure right bout that.😢
@wadahn.8847
6 ай бұрын
Your videos description is simple and easy to deliver information ... thanks
@jamesmarr8736
4 ай бұрын
No need to work out 5 days a week 2 days full body workouts Tuesday and Thursday
@lavellsmith8613
4 ай бұрын
10k steps, is that walking or running?
@jannekschushek9577
5 ай бұрын
It ist true but Not possible. Day got only 24 houres
@saidqodirov
6 ай бұрын
Hi Igor thank you for useful contents.Please make a video to gain weight,and to get fit in a healthy way.
@SON-jp9fm
5 ай бұрын
for bulking up just focus on eating more calories and protein from healthy food, like Fish, chicken, eggs, veggies and carbs, and focus more on muscle strenght workouts more than hit core calory burning workouts
@jamieheckler9940
3 ай бұрын
God bless you sir. John 3:16
@abrahamabdul1160
4 ай бұрын
Lets Go!!!!👍🏾🙋🏾♂️💪🏾
@sethenoka56
3 ай бұрын
I’m over 40 and a former soccer coach so 10,000 steps was no problem. Now I have arthritis in my knees and ankles so I wanted to ask if there’s any kind of substitute that I can do instead of getting walking 10,000 steps? It’s just too painful at the end of the day and interrupts my sleep BIG time. Hope to hear back from you and thanks for the tips!
@martinhorvath181
3 ай бұрын
Swimmimg maybe? I swim now 30 minutes every day and helps a lot
@lesegomodiba1177
3 ай бұрын
After no alcohol I did not hear anything 😂
@jjackson4754
4 ай бұрын
You can't do a video with your shirt on?
@AshbinSingh-j1f
25 күн бұрын
Please drop a video on how to loose chest fat
@jorgeortega5728
4 ай бұрын
Gracias for sharing this simple but valuable and great information-advices- tips, amigo champion!! Greetings,saludos. 🙋🏾♂️
@danielkristianson208
6 ай бұрын
Hey, dude ! The word is spelled with an "E", "H-O-R-M-O-N-E". Thanks for the great advice 😊.
@Bigdeano75
5 ай бұрын
Is your voice and accent real?
@RivarioLangiza-jb2sg
4 ай бұрын
I wanna know if gas like cool drink is fine or not
@Panischristofi
6 ай бұрын
Correct... consistency is the key 👍👍💪💪
@asanthaaluthwela5291
6 ай бұрын
I look skinny fat.. Appreciate if you can publish a challenge to overcome same. I’m 5 feet 5 inch tall, 63kg weighted less muscular and with a little belly…
@Delta922
5 ай бұрын
Now that I'm retired from my job working 40 hours a week, I have time for implementation.
@barrywise2773
5 ай бұрын
Absolutely a Great informational / motivational video . Except for the bad news NO Alcohol. I like beer in moderation, see Ya later beer .
4 ай бұрын
Man, I love your Eastern accent, great tips!
@elpadre2706
4 ай бұрын
I've been this for about 2 months. Progress is slow but I've been losing weight. I also use a CPAP machine for sleep apnea and I am feeling better.
@growsinhouseherbiculturali1100
4 ай бұрын
Not the burger, just the roll.
@Simon-je7ko
4 ай бұрын
Me I do a fasting of 12-20 hours once a week. Like if I feel heavy or I did eat too much. It helps me a lot. It occurs on the weekends. I just drink coffee.
@av7852
6 ай бұрын
doing everything except alcohol, will quit it and see, thanks
@Timberwolf0952
4 ай бұрын
I love this. Basically his 5 tips are to bust ass and eat clean, but his enthusiasm for this breakthrough knowledge is very endearing
@butcho7492
6 ай бұрын
This is a great plan.
@davidef7813
6 ай бұрын
I agree with everything apart from the steps, many scientific studies said that the 10000 steps theory is outdated, if you do 7-8 thousands steps per day you alredy walked enough to reduce your risk of cardiovascular diseases. Remember also that to build a habit you need to commit yourself for about 66 days before it can be considered a habit
@regstrup
6 ай бұрын
True about the 7-8.000 steps for health, but walking is a also a good activity for burning calories, so the more steps the better in that regards to fat loss 😊
@Udayveer_Singh
6 ай бұрын
Yes, but it's not bad to do more. The more, the better
@forrestaustin7050
6 ай бұрын
Yes it's out dated because when the first step counters came out they could only go to 10k
@Moleek7CZE
6 ай бұрын
Do you have some habit no.6, so I can keep drinking? 😀
@aadamisports446
5 ай бұрын
I been struggling to lose weight for a long time, now I am more than 100 kg but after today I am taking this challenge seriously.
@mohmoudfarah1897
3 ай бұрын
Thank you, pal! 😎
@zer0her048
6 ай бұрын
And remember guys, do more than just situps. You cant target fat loss, so do whole body workouts.
@Guppyfishfarms2323
6 ай бұрын
Hi I'm interested 2 year's you video super bro ❤ muscle Bild
@raghavbansal3871
4 ай бұрын
Short and sweet
@ANDREWLewis-p9j
4 ай бұрын
If you have arthritis like me 10 steps is agony
@ediaz131
3 ай бұрын
Thanks for the info, pretty spot on with advice.
@antoniot.4303
5 ай бұрын
I Like Sugar 😅
@alexanderzamora5930
6 ай бұрын
Really good video! Thank you 😊
@ArcusCo
6 ай бұрын
Watchin this video while I'm eating my fav desert with flour and sugar :D
@selabozkurt2205
3 ай бұрын
100% agreed thank you for sharing
@blue2gaming629
5 ай бұрын
Bro i am now yours go ahed bro my hole family bless you and i am a indian bro respect on rop😊😊😊
@MysterJayy
6 ай бұрын
May I know roughly what is the distance for 10,000 steps?
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