Video Title: Here’s EXACTLY how I lost 180 pounds in 14 months.
Channel: Carter Robert
Speakers: Carter
Duration: 00:09:34
Introduction
This video details Carter's 180-pound weight loss journey over 14 months and provides a step-by-step plan for viewers to follow. He emphasizes that this isn't just his personal success story but a system he's used with multiple clients.
Key Takeaways
Start Moving: Begin with any physical activity, even if it's just a short walk, to build momentum.
Define Specific Goals: Set clear, measurable weight loss targets to create a focused plan.
Track Key Metrics: Monitor calorie maintenance, deficit, protein intake, and activity levels using tools like the TDEE calculator. Adjust calorie intake by 500-700 below maintenance. Protein intake depends on weight loss goals (1 gram per pound for over 50 lbs to lose, 0.8-1 gram per pound for under 50 lbs).
Develop a Plan: Create a workout program tailored to your goals (strength or size) and gym availability, and design a meal plan around your calorie and protein goals, incorporating a balance of macronutrients.
Accountability: Implement strategies to stay accountable, such as working with a partner or using a reward/penalty system.
Maintain a Strong Mindset: Stay focused and patient, resisting external influences and maintaining a positive mental attitude through self-reflection techniques.
