iWannaBurnFat

🏋🏼‍♂️Lifting Weights Results In 55% More Fat Loss Than Cardio?

A new study followed 304 men and women in a calorie deficit for about 5 months.

They were split into 3 groups:

Group 1️⃣: Lifted weights
Group 2️⃣: Did cardio
Group 3️⃣: Did no exercise

All groups lost weight. But the group lifting weights lost the most body fat and maintained the most muscle.

In men, fat loss was about 14% higher compared to cardio.

In women, fat loss was up to 55% higher.

This matters because fat loss and weight loss are not the same thing.

When you are in a calorie deficit without lifting weights, your body can lose both fat and muscle.

But lifting weights helps protect your muscles, which means more of the weight you lose comes from fat.

That is higher-quality weight loss🔑

Cardio is still useful for health, and I still recommend 1 to 2 cardio sessions per week.

But if your goal is to lose fat and build a better body, lifting weights should be the priority.

Are you currently prioritizing weights or cardio for fat loss?

📚Study Scientific Reference:
1. Lahav, Y., Yavetz, R., & Gepner, Y. (2025). Resistance training as a key strategy for high-quality weight loss in men and women. Frontiers in Endocrinology, 16, 1725500.

4 months ago (edited) | [YT] | 74

iWannaBurnFat

January is the most MISLEADING month in fitness.

Right now, motivation is high. Everyone feels “locked in.”

But here is the truth: Motivation is easy in January.

What matters is whether your plan still works in April… August… and December of 2026.

Real, lasting progress is not built on hype. It is built on:
• a smart plan
• accountability
• and systems that work in real life

That is exactly what I help my clients build.

If in 2026 you want to:
✔️ get under 15% body fat
✔️ build lean, athletic muscle
✔️ improve longevity
✔️ and keep your results all year

I have opened a few private 1-on-1 Online Coaching spots this month.

👉Apply here if you are serious about changing your body: www.iwannaburnfat.com/online-fitness-coaching/

If you are on the fence, that is usually a sign you have tried to do this alone too many times already. This time, build something that lasts.

- Mounir

10 months ago | [YT] | 83

iWannaBurnFat

I wasted YEARS in the gym because of this…

I’ve been lifting for over 10 years now. But not all those years were productive.

I made my fair share of mistakes, and I still see many lifters making these mistakes today.

Here are a few of the biggest ones:

1️⃣ Training for fatigue instead of progress
Chasing the “burn” and leaving the gym destroyed doesn’t build muscle. Getting stronger over time (progressive overload) does.

2️⃣ Constantly changing programs
Switching exercises every week feels fun, but real growth happens when you master the technique of your exercises and progressively overload them.

3️⃣ Cutting carbs too hard
Carbs aren’t the enemy. They fuel training, refill glycogen, and support muscle growth. Cutting too low just kills performance.

4️⃣ Always wanting 6-pack abs
Being shredded year-round as a natural lifter = slower gains. Spending time in a lean bulk (small calorie surplus) drove much better long-term progress.

5️⃣ Blaming genetics
Yes, genetics matter. But what matters more? Training close to failure, eating enough protein, and staying consistent.

👉 The good news: you don’t need to waste years like I did. Avoid these mistakes, train smart, and you’ll grow so much faster.

And if you want a personalized plan that adapts as you progress, that’s exactly what I do with my 1-on-1 coaching.

📲Apply here to see if you’re a good fit: iwannaburnfat.fillout.com/online-coaching

- Mounir Azegra

1 year ago | [YT] | 102

iWannaBurnFat

As a man, your testosterone starts naturally decreasing once you hit 30.

Which means if you aren’t intentional about keeping your T levels high as you get older…

You’ll experience a number of drawbacks:

❌ Decreased muscle size and strength
❌ Increased weight and fat gain
❌ Poor sleep quality
❌ Decreased libido

I get asked all the time how to increase testosterone. The best way to enhance testosterone is by being intentional about building muscle mass.

If you’re not intentional about keeping muscle, you lose it as you get older. In Exercise Sciences, this is known as 'Sarcopenia'. It is something we can control with the right approach.

✅ So this means you strength train regularly (2-4x a week at least)
✅ You get enough protein in your diet (0.7-1g per pound of body weight)
✅ You focus on progressive overload (so putting more strain on the muscle every time you train - whether it’s more weight or more reps)

The next thing you need to do is get better quality sleep.

This isn’t just about getting MORE sleep.

Yes, aim for 7-8 hours of sleep a night.

However, the quality of sleep you get is also very crucial.

Don’t scroll your phone an hour before sleep.

Make sure you go to bed at a reasonable time and have a consistent routine.

Make sure your room is cool and completely dark.

Finally, you should keep your stress as low as you can.

High cortisol is a massive killer of testosterone production.

The more chronic stress you have, the lower your testosterone will be.

Of course, stress is a part of life, but the goal is to be in a flow state in which we can control psychological stress.

If you’re serious about building muscle, losing fat, and staying strong as you age, I help men do exactly that through my Online Coaching.

📲Apply to my private 1-on-1 Online Coaching service by visiting this page: iwannaburnfat.fillout.com/online-coaching

If I think you are a good match, I will reach out to you within 24 hours.

— Mounir

1 year ago (edited) | [YT] | 115

iWannaBurnFat

🔑1 Year of Consistency Can Change Your Life

Last year, my Online Coaching client Zakaria stepped on the scale and saw 120kg (264 lbs). It felt like a gut punch.

He had tried everything—crash diets, random workouts, cutting carbs—but nothing ever stuck. The weight always came back.

He started to believe maybe he just wasn’t meant to be lean.

But deep down, he knew he didn’t want to accept that.

That’s when he joined my Online Coaching program.

Instead of focusing on losing 40kg all at once, we broke it down into 3-month targets:

📉 First quarter: 38% → 30% body fat

📉 2nd quarter: 30% → 22% body fat

📉 3rd quarter: 22% → 17% body fat

📉 4th quarter: 17% → 11% body fat

No starvation. No cutting out his favorite foods. No endless cardio or fancy supplements.

Just a clear, science-backed plan and personalized guidance from me.

Now? Zakaria is lean, strong, and confident—with a physique he never thought was possible.

If you're also tired of yo-yo dieting and ready to get in the best shape of your life like Zakaria, I can help you out.

👉 Apply to my private 1-on-1 Online Coaching service by visiting this page: iwannaburnfat.fillout.com/online-coaching

If I think you are a good match, I will reach out to you within 24 hours.

— Mounir 💪

1 year ago (edited) | [YT] | 111

iWannaBurnFat

NOW is the time to work on your summer physique!

📲I’m opening 3 exclusive Online Coaching spots for those who are SERIOUS about getting to 10-15% body fat in the next 4 months—no guesswork, no wasted time, just real, proven results.

You’ve seen my videos on training and nutrition, but here’s the truth… Information alone won’t get you there.

With my personalized coaching, guidance, and accountability, I’ve helped 1,000+ people achieve their best shape ever—and I can do the same for you.

✅If you are ready to put in the work, fill out this application to ensure you don't miss your chance: iwannaburnfat.fillout.com/online-coaching

If I think you are a good match, I will reach out to you within 24 hours.

1 year ago (edited) | [YT] | 92

iWannaBurnFat

Thank you for 50.000 subscribers!

I am humbled by your support and very grateful for the community we are building. This is just a small milestone. I am committed to posting a lot more valuable fitness videos to help you in your journey!

See you in the next science-based video!💪🏽

2 years ago (edited) | [YT] | 161

iWannaBurnFat

🎉We just reached 25.000 subscribers!

A big thank you for supporting me in this process. You are appreciated! If you have any suggestions on how I can improve the channel, let me know in the comments below.

I am working hard to increase the quality of the videos. It's time to elevate the content and no longer be an "underrated YouTube channel".

I can't wait to share the next science-based fitness videos with you💪🏽

3 years ago | [YT] | 108