Below are the timestamps for the video to help you locate the right area as you watch it for the first time.

0:02 Travel Documentary INTRODUCTION 
7:37 My travel days in Thailand
8:45 sunset time in Thailand
8:49 The night market view in Thailand
9:11 The sunup time in Bangkok, Thailand
10:11  Khaosan palace front door picture
10:32 my travel time on a  train in Thailand
 
 
 




 
 
During this COVID pandemic, a lot of us are missing travel. 

I often think of sandy beaches, blue waters, and dramatic sunsets. In this video I take you to one of my favorite places - El Nido in the Philippines.

I ALMOST DIED getting there - CRAZY STORY! Our boat had a hole in it, water started flooding in, luggage was lost, there weren't even enough life jackets for everyone, and we were going down. We barely made it to the island in time, BUT EVEN THEN, this place still made my list of FAVORITE spots I've traveled to.

The waters are crystal clear and the beaches are still mostly untouched by man. It is a true paradise.
I also take you to Thailand's majestic temples and explore Laos' beauty and tranquility, both are very special places to me. Have any of you been there?
 
Who is Steve Pilot:


Steve Pilot is a professional celebrity fitness coach and vegan nutritionist in Bangkok, Thailand. He is an expert of sports medicine and has been training for over 27 years. Having worked alongside celebrities, bodybuilders, and athletes, Steve has extensive fitness knowledge that he is now ready to share, resulting in the creation of the Get Fit Program. Steve has also written two e-books in support of his program, Vegan For Beginners Guide by Steve Pilot and Get Fit Program by Steve Pilot. 
 


GET FIT PROGRAM AND ONLINE COACHING

Steve Pilot’s Get Fit Program and Online Coaching is available worldwide. It incorporates functional training, strength and power training, conditioning, flexibility, and mobility. His training isn’t like any other fitness program as it focuses on the overall health and fitness goals one needs to go about living a balanced and active lifestyle. Whether your goal is to build muscle, build strength, or lose weight, the Get Fit Program is your fitness fix. You can book a consultation or buy his online training courses on his website - STEVEPILOTFITNESS.com
 
 
 
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STEVE PILOT|How to get fit for beginners at gym: The best 6 exercises in 10 minutes.
 
Below are the timestamps for the video to help you locate the right area once you have watched it for the first time. 
 
0:01 INTRODUCTION 
0:08 How to do a Chest press on a chest press machine 
0:20 How to do Chest Fly for beginners 
0:27 How to do Push up at home 
0:42 how to do Pull up at the gym 
0:50 The end
 
 







 
 
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CONNECT | FOLLOW | COLLABORATE 
 
FACEBOOK https://www.facebook.com/stevepilotfitness/ 
INSTAGRAM https://www.instagram.com/steve.pilot/ 
LINKEDIN https://www.linkedin.com/in/stevepilot/ 
https://www.linkedin.com/compa ... -com/ 
 
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 Who is STEVE PILOT?


Steve Pilot is a professional celebrity fitness coach and vegan nutritionist in Bangkok, Thailand. He is an expert of sports medicine and has been training for over 27 years. Having worked alongside celebrities, bodybuilders, and athletes, Steve has extensive fitness knowledge that he is now ready to share, resulting in the creation of the Get Fit Program. Steve has also written two e-books in support of his program, Vegan For Beginners Guide by Steve Pilot and Get Fit Program by Steve Pilot. 

GET FIT PROGRAM AND ONLINE COACHING

Steve Pilot’s Get Fit Program and Online Coaching is available worldwide. It incorporates functional training, strength and power training, conditioning, flexibility, and mobility. His training isn’t like any other fitness program as it focuses on the overall health and fitness goals one needs to go about living a balanced and active lifestyle. Whether your goal is to build muscle, build strength, or lose weight, the Get Fit Program is your fitness fix. You can book a consultation or buy his online training courses on his website - STEVEPILOTFITNESS.com
 
 
 

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HEALTHY FAT: HOW MUCH SHOULD YOU CONSUME?  By Steve Pilot


You can eat high amounts of fat and still lose weight, but is this actually any good for your health? 

Research says that fat doesn’t make you fat. And this is true, too. But like any macronutrient you need fat as you need carbs and protein, eaten as a balanced healthy diet. Research shows that low-carb and low-fat diets can help you lose weight, but it isn’t because you’re cutting out those specific foods. It’s because you’re prioritizing protein intake while reducing the calories that come from fat and carbs. Generally, reduced calories will lead to weight loss. 



But what does that mean for eating healthy fats? What should you eat and how much?
Should you load up on nuts, avocado, coconut oil? High fat diets work, you can lose a ton of weight by eating only fat at a calorie deficit, but this comes at the cost of damaging your health.
First of all, what is healthy? Healthy is just a relative term. The answer will be different for each person and what their bodies can take. The reason avocado, coconut oil, and olive oil are considered healthy is because they have benefits beyond the fact that they are fat. They have omega 3s and other nutrients and minerals that are beneficial to your health and necessary for your body. Eating any of it excessively though can both pack on the calories and cause health issues. Having a small amount of it in order to supply your body with the right amount of nutrients is a healthy habit. The key, like with everything else is balance and moderation.

How much fat should you be eating? Research indicates that as much as 20 - 35 percent of your calories should come from fats. Fat filled meals can help keep you full and they also help burn calories. Eating a high-protein, high-fat snack actually increases your resting calorie burn rate for up to 3.5 hours! 



Why do we need fat though? First of all they allow a good production of testosterone and estrogen. They help protect and run your immune system, and they help your cells function the way they should in your body. Fats also play an essential role with nutrient absorption. There are two main groups of fat that your body can be broken down to - saturated and unsaturated fats, both providing its own set of benefits at the different amounts consumed.

Let’s cut to the chase, what fats are good for you and which should you stay clear of? Fats that benefit your health include nuts/nut butter, seeds, avocados, olive oil (extra virgin), and avocado oil. These should be your go to choices for fat as they contain polyunsaturated fats and monounsaturated fats with proven health benefits. Your second group of fats can be eaten in moderation, but are not extremely healthy. These include coconut oil, grapeseed oil, vegetable oil, and corn oil.  The third group is the group of fat you can avoid completely or eat very selectively and scarcely - trans fats. 




Another important point to take is that just adding a healthy fat to your current diet or a not well balanced diet isn’t going to do any good for you. This will make you less healthy and indefinitely lead to fat gain - probably the opposite of what you would want if you’re reading this article. 

The takeaway: Your body needs fats to function the way it should, but you can prioritize the kind of fat you’re taking into your body. All of it should be taken in moderation to keep a balanced diet. Although you can lose weight eating a high fat diet, this probably isn’t the best option for your health. Adding healthy fat to an already unbalanced diet would also result in weight gain. The key is a balanced and moderated consumption of fat with a priority on the right kinds of fat - not trans fats.
 
 
 
 
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How to Get Full on a Calorie Deficit - the Right Way
By Steve Pilot

The concept of weight-loss is fairly simple - use up more energy than you consume. You can do this by being on a calorie deficit or by burning more than you eat. Most diets rely on the calorie deficit and that’s why they work in the beginning. As you lose weight though, your body starts going through more changes and will lead to inevitable hunger. This is the point most people give up on their diets - but all we really need to do is find a sustainable way of eating in order to keep us full and still keep us on a deficit. The solution - water, fiber, and protein. Although these food groups don’t include pizza or giant burritos, the good news is that there are still some carbs that will keep you full as well!


As a vegan trainer who has managed to successfully build muscle, lose fat, and maintain an athletic body, these are the foods that I eat to keep myself full. They are all beneficial for your body and will keep you full and satisfied. Drinking a glass of water before every meal or taking sips between your meal will also get you full enough until your next meal.
 

 
#1:  Legumes can keep you you full on a calorie deficit

Legumes: Legumes are very filling - their high amount of fiber and protein makes them a perfect choice for weight loss, though some people may have trouble digesting them. 
 
 


#2:  Beans can keep you you full on a calorie deficit.

Beans: Soybeans, chickpeas, peas, kidney beans, lentils, tofu, AND HUMMUS! YUM! They are rich in iron, protein, minerals, and fiber that will keep you full and satisfied. And who doesn’t love a good dollop of hummus!? One of the other benefits of beans, lentils, and peas, is that they even help reduce the risk of diseases. 
 


 
#3: Oatmeal can keep you you full on a calorie deficit.

Oatmeal: Oats offer a whopping 17g of protein per 100g. They are a source of complex carbohydrates and are very easy to prepare. The best part about oatmeal is that you can flavor it with a lot of health and superfoods, fruits, nuts, and cinnamon. It’s better to prepare it yourself as buying them from an outside source usually means there is a sneaky bit of sugar in there which would only pile on the calories-the opposite of what we’re going for!
 

 
#4: Broccoli can keep you you full on a calorie deficit.

Broccoli: One cup of raw broccoli contains almost 2.6g of protein and contains only 31 calories a cup, which means you can eat a large amount to keep you full while keeping your caloric intake very low. It also contains nutrients like folate and potassium.


#5: Cauliflower can keep you you full on a calorie deficit.

Cauliflower: One cup of chopped cauliflower has only 27 calories and 2g of protein.

 


#6:  Nuts can keep you you full on a calorie deficit.

Nuts: Nuts are usually very high in protein and fiber - even though they also have fat content. Having them raw without any coating or salt helps reduce hunger and promotes weight loss, but eat them sparingly! 
 


#7:  Sweet Potatoes can keep you you full on a calorie deficit.

Sweet Potatoes: Sweet Potatoes are loaded with antioxidants and fiber, more than any other potato! They are also lower in calories and its starchy good-ness will get you extremely full and content.
 


#8:  Brussel Sprouts can keep you you full on a calorie deficit.

Brussel Sprouts: Brussel sprouts are full of protein, vitamins, and fiber. Fiber means you will be kept full, and one cup contains almost 3g of protein!
 

 
#9:  Hemp Seeds can keep you you full on a calorie deficit.

Hemp Seeds: Hemp seeds have 9.5g of protein PER TABLESPOON! They are easy to find but they can get a bit expensive. It doesn’t matter too much if you can’t get your hands on them, there are plenty of other options on this list.
 


#10:  Tempeh can keep you you full on a calorie deficit.

Tempeh: Tempeh comes from soybeans. How is it different from tofu? It has a much higher protein count offering an amazing 17g of protein. It is also fermented and easy to digest. Tempeh will keep you very full with just a small amount and is delicious with broccoli! 
 


#11:  Pumpkin Seeds can keep you you full on a calorie deficit.

Pumpkin Seeds: Dry roasted pumpkin seeds are full of minerals and protein! They are rich in magnesium and selenium. They will definitely keep you a lot more full than you think.


#12:  Spirulina can keep you you full on a calorie deficit.

Spirulina: Spirulina has a high amount of protein and nutrients from just a tiny amount of its powdered form. The protein content makes it filling as well.


#13:  Pistachios can keep you you full on a calorie deficit.


Pistachios: Pistachios are a relatively low calorie to the amount of protein they contain. Just one once contains about 6 whole grams of protein as well as a high dose of B-6.
 

#14:  Quinoa can keep you you full on a calorie deficit.

Quinoa: Quinoa is one of the only complete sources of vegetarian/vegan protein. Quinoa contains all 11 amino acids. Although quinoa isn’t exactly low in calories, having a small amount with some vegetables or as part of a big meal will definitely keep you very satisfied and full. 

These foods or the combination of a few of them can make the perfect low calorie, high protein, and high fiber meals that both taste delicious and keep you full. Now that you know what to eat, you won’t be reaching for snacks or going back to your old eating habits in order to feel full. You can be completely satisfied even on a calorie deficit!
 

 
These are some quick vegan meals you can make to keep you full and satisfied on a calorie deficit ​.







After testing these 14 delicious vegan meals, check out this video tutorial: How to Burn 1000 Calories in 60 Minutes!
 
 
 







You can find more information at STEVEPILOTFITNESS.com


Or buy one of my books on amazon! Get Fit Program by Steve Pilot and Vegan For Beginners Guide by Steve Pilot (Go to Amazon and Buy Now) view all

ABOUT
 
Steve Pilot is a professional celebrity fitness coach and vegan nutritionist in Bangkok, Thailand. He is an expert of sports medicine and has been training for over 27 years. Having worked alongside celebrities, bodybuilders, and athletes, Steve has extensive fitness knowledge that he is now ready to share, resulting in the creation of the Get Fit Program. Steve has also written two e-books in support of his program, Vegan For Beginners Guide by Steve Pilot and Get Fit Program by Steve Pilot. 
 
GET FIT PROGRAM AND ONLINE COACHING

Steve Pilot’s Get Fit Program and Online Coaching is available worldwide. It incorporates functional training, strength and power training, conditioning, flexibility, and mobility. His training isn’t like any other fitness program as it focuses on the overall health and fitness goals one needs to go about living a balanced and active lifestyle. Whether your goal is to build muscle, build strength, or lose weight, the Get Fit Program is your fitness fix. You can book a consultation or buy his online training courses on his website - STEVEPILOTFITNESS.com

 
His official facebook: https://www.facebook.com/stevepilotfitness/
his official instagram: https://www.instagram.com/steve.pilot/
His youtube channcel: https://www.youtube.com/channe ... ideos
His official website: https://www.stevepilotfitness.com view all