•He says to lift heavy to speed up your metabolism. This is true, you will build muscle, you will need to follow a pretty solid plan that builds in progression so you are constantly challenging your muscles and lifting heavier and building in progressive overload so that you're building muscle. Muscle requires more energy to move around, that's just science, therefore, you will in fact metabolize fuel faster than someone with less muscle, that's true.

•He talks about your metabolism slowing down when you eat less, and that is sort of true and sort of not true. When you get to a certain point, that will likely happen, and for me, I am in no danger of my body running out of fat for fuel since I'm on a ketogenic diet, that uses fat for fuel, my body just takes the fuel it needs from those reserves which is great considering I'm TRYING to reduce my body fat and I am still sitting at 34.8% of it so I still have enough, and the day when I don't I will have to make adjustments to what I eat to take in more fat for fuel, but once again, I am not in danger of that. Some things that a lot of people run into when eating low fat and low carb diets (which is not a good idea) is a lot of them can suffer from being malnourished and have low energy as they aren't taking in any energy either in the form of carbs or fat, and therefore, their bodies aren't being fueled properly and then the body tends to slow down it's metabolism to CONSERVE energy, not because you're not eating enough, although, depending on your diet, that can be one and the same, but the real reason behind the phenomenon that you're not fueling your body properly, and one of the reasons that Keto is so effective for weight loss, you train your body to use it's own fat for fuel more efficiently, and therefore, you can lose weight, eat a little less food, and still feel great and manage build muscle and in turn burn even more fat, on far less food since you are basically feeding your body it's own fat...
I hope that makes sense and doesn't seem like too much info lol.

•He mentions one specific woman, and talks about how she ate a low calorie diet and he now has her eating 1800 calories. I have a few issues with what he says here. He is right about getting her on weights, and building muscle, and since she's already at a low weight, she will certainly benefit from increased muscle mass which will burn more calories all day every day, and he's absolutely correct. I didn't catch a height on her, or any more specific diet information other than how many calories, which I have an issue with. But mostly I 100% agree with what he said, over time, and once you are at a maintenance weight, you will want to increase the amount of muscle you have to increase the amount of energy you need in a day (aka food) and therefore to increase the amount of food you need to take in, you will in fact need to weight train, and more specifically, you're going to want a progressive overload to increase muscle mass. He's right. I do feel a lot like he over simplifies it as I've gone through several iterations of what I've done over the years I've been at this, but overall, he's right and I do agree. I think he sort of has a presentation method that I don't like, but he's mostly right.

Some points on what I'm currently doing, and there will be adjustments to this in the coming months as I am nearing my goal weight, and I've even tweaked it in the last week, which is why I saw a drop like I did.

•I eat between 800-1200 (and sometimes as many as 1500) calories in a day, and it varies by the day. I eat if I'm hungry, and don't if I'm not. I do NOT limit my calories in any other way other than by putting a cap on them at 1500, but I eat by feeling. And I've started that in the last week, and so far, I'm really seeing some positive changes in my body and that's leading me down the path to wondering if all of these people out there who say calories don't matter, might be on to something ( a topic for later discussion!)
Previously, I followed macro calculators for keto, and I've tried literally every single on the internet at some point in my keto journey and one thing I've learned is that we are ALL different and you are best to find what works for you by experimenting on yourself. You don't know what you don't know....so you don't know what will work or won't work until you try and I always tried something and kept it for a while if it worked, and changed it when it didn't, and that's what I just did again.
Another thing is that I don't always eat at a deficit, sometimes I eat above maintenance on purpose, this is typically called a re-feed and something that's practiced pretty heavily in body building circles.
And another note is I literally tried every other food plan out there before I went keto, even weight watchers and none of it worked for me so I tried keto and fell in love, and here we are lol

•I DO lift heavy, as heavy as I possibly can, and once a month I push my limits to see if I can beat the previous record (and this month, I did, super happy about that.) Yes, I continually build muscle and I always measure my lean mass every month, something that I recently started doing as I am nearing my goal weight, but not necessarily happy with my fat % at the moment, so that is something that moving forward I am paying a lot closer attention to. Once I reach 141 (which is 64 kilos, the weight class I want to compete in) I will be shifting my focus to building even more muscle mass, while maintaining or even still losing a bit more weight, not sure where that's going to take me yet, hard to know until I start changing some things.

So to answer your underlying question, you do a looooooot of cardio, and a lot of like circuit type classes (I belive if I remember correctly) and while I do walk a lot, I don't really walk for cardio, or even weight loss, I walk to improve my mobility, I can't have tight muscles and expect to catch heavy weight at the bottom of a Snatch or a Clean. (and we all know what they say about a body in motion....) I walk, and about 30-45 mins at a time, a somewhat moderate pace, several times throughout my day, I don't do cardio for weight loss in any way! I do cardio, and moderate, elliptical workouts at times during the week, 15-30 mins at a time, and only to help improve my cardiovascular system so I am able to lift heavier, ie, if I'm able to use oxygen more efficiently, I will be able to lift more weight, and thus further build muscle, which just helps that cycle of build muscle, lift heavier, burn more energy with bigger muscles, and repeat. This is a topic I keep going over with my mother, who I've guided to an 80 lb weight loss and she seems to be having a harder time losing now, her belly fat, which is all she has, and I bought her some exercise bands for mother's day, and explained that there is a point where you won't necessarily be losing weight, but you'll need to shift the focus to body composition, which may be where you're at. You may want to look at a new plan, and I don't know if you've worked with a trainer in the past or have ever thought about it, but it might be something to think about. They can help tailor a specific strength program to what you need to do, which is likely a lot better than doing a class where they really can't help you specifically. Having said that, there is a pretty good one out there for free, and does a pretty good job of helping you build strength pretty quick through a pretty targeted and specific strength program: https://www.ketogains.com/2015/09/ketogains-novice-strength-training-program-5x5/ Check it out if you are looking for a change and see if it might be something that might work for you. I believe you have access to a full gym....