Lifehack: How I lost 12 pounds in a month without dieting (@RuslanKD)

Twist Yoga: entering and exiting restorative child’s pose
November 13, 2017
Reverse fly on Pec Deck Machine
November 13, 2017

Lifehack: How I lost 12 pounds in a month without dieting (@RuslanKD)

Music: Dom B, Ruslan, Pomo,
Apps: Lose it
Heart rate monitor: Apple Watch
Distraction: iPad Mini I bought used on Craigslist and have a Tmobile data plan.
Cardio zone: 144 – 164bpm

If you do an hour of cardio a day you’ll quickly see results.
None of this math really matters but here is how it actually break down.

Daily Calorie Budget: 2502 (to maintain weight with with no exercise)
Hour on Stair Master = 700-900 calories.
After Hour of Cardio Budget increases to 3200-3300 calories
(to maintain weight)
3500 calories = 1 pound // 7000 = 2 pounds
7000 / 6 a days week = 1166 daily deficit needed.
Meaning 3300 (daily budget with exercise) -1166 = 2133 new budget.

For more information:

Spoken Word and Positive Hip Hop artist Ruslan was Born in Baku, Azerbaijan, his family Immigrated to the United States to escape religious persecution. The journey took him around the world, to San Diego, California.

Growing up in a new and different culture meant Ruslan needed to adapt. He had to make friends in a new land without being able to speak the language. He had to find a way to express himself that was true to who he is and where he was going. He found that expression through music.

After numerous independent releases and hundreds of shows, his talent has been recognized by fans and artists, alike. Aside from doing his own headlining shows Ruslan has toured with his collective Dream Junkies (John Givez & Beleaf Mel) and has performed along side world-class acts such as Snoop Dogg, Lecrae, Murs, Mobb Deep, and Wu-Tang Clan

Ruslan plans to continues using his platform to bring positive change through Hip-Hop and poetry. He also hosts The Kings Dream podcast, produces a youtube vlog and runs his own independent label, Kings Dream Entertainment.

A Few Ideas That Can Lead To Big Weight Loss

Achieving your fitness goals could be a daunting process unless you have good information open to you. There is so much information and facts out there, you might sense a little bit confused about where to begin. Fortunately to suit your needs, the most beneficial tips are obtained in this article and you can study them below.

Crank up the volume and play some tunes during your workout. Research has shown that music can distract you from feeling tired from the workout, thus enabling you to continue longer and stronger. Make a playlist of nothing but fast moving, upbeat songs just for your workout. Fast music will keep you moving. Your body will be naturally inclined to move to the sound of the music. This is a wonderful way to keep a steady pace throughout your workout. Sing along with the lyrics and the time will seem to fly!

Your exercise routine will be so much easier if you get a friend involved. Engaging in lively conversation with a companion distracts you from the physical activity in which you are participating, making the workout seem shorter. Both you and your friend will be amazed at the rapid weight loss you experience.

Bench pushing may be the thing that numerous men and women define since the workout that reveals how powerful you might be. Everybody wants to know how to counter hit a lot more. A good suggestion is to think about the hands that you are dominant in while you are raising up the club.


  1. bro, i didn't even know you had a channel like this

  2. Thanks for this… fitness is as important as diet. thanks for the inspiration.

  3. Still curious to hear your financial hack secrets. Not sure if you forgot about doing the vid lol.

  4. Hey bro you should try the ketogenic diet! Ive been on it for a 11 days and I've lost 8 pounds already!

  5. Thanks for telling me to watch this!! Super motivated and inspired!!! I can totally do that!

  6. John 117 says:

    you looked skinny already, but im going to try this out

  7. This was such great advice! Thank you!! I love your vlogs and your family you should post more and make them longer! 😊

  8. Wow! Well I might try this one. Thanks Rus!
    P.S.- I'll listen to Ruslan while I'm at it boi!!! Prollu go back to Victory from Carry On!😂😂

  9. AfroZepher says:

    I see you with that prius Boi! lol! No hate… I push a prius to…lol

  10. This helps a lot. I went down from 206 to 195 from like November to now. I lose 6 pounds at first but then I started eating a lot more unhealthier, not working out as hard, but it's a goal for me eat healthier and work
    harder at the gym from now on to get to 170-175. I'm 6'0 and 16 but i'm still overweight for my age and height 🙄

  11. My fitness goal is to continue lifting, bump up my cardio, and get enough upper body strength to shoot a bow & arrow by Spring 🙂 Looking forward to your next video.

  12. Have you found cardio to be more effective than weight training? You could cut your time in the gym in half that way. Plus weight training makes the results easier to sustain long term. Anyway research it and keep beastin broham.

  13. I appreciate this video. My fiance and have put on a little weight the past few months just from pure laziness and we keep telling ourselves that we're going to start working out. We lasted for about 3 weeks back in November and just stopped doing anything again. The new plan is to try and do four 10 minute intervals of abs/upper body/legs a night. I really like the idea of a stair master but unfortunately we don't have any decent gym near by and my fiance is not able to do a lot of the "normal" workout routines because of a disability but this has definitely encouraged me and I plan on sharing it with her tonight. We will have to sit down and set a weight loss goal for ourselves.

  14. Odessa Cee says:

    Love that you're doing this! I have been working on my life goals which include making healthier food choices and exercising. I hate exercising…except swimming. I love to swim, but it's hard to find an economical way to do that. I'm determined; however, living life is important to me.

    I like your show! You need a name for it though. Something that rings!

  15. thank you,I think I'll start working out as well.

  16. Good stuff brother, keep pushing, loving the content!

  17. Your video on financial life hacks would be greatly appreciated if you released it. Thanks brother.

  18. Stay faithful my brother you can do anything if you put your mind to it

  19. Fitness goals for me are to slim down & lose some pounds + to hit the gym frequently (aiming for 5/6x a week). Thank you for doing this video, it encouraged me to get on my fitness game for real. And I'll definitely look out for that financial lifehack video from you guys!

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