@@djzrobzombie2813 cut 500 kcal from your diet everyday and stay away from sugar and flour and processed food and eat atleast 80 grams of protein per day and cut your fats 25% lower until you reach your goal
@Da Boss I’m no professional or anything, but I’d say about 2-4 times a week depending on how you’re feeling and when you’re training abs I think it’s best to do short intense exercises so only about 15 minutes of actual ab exercises
I just check with my smart scale. It tells my body fat percentage my muscle and everything if someone’s body fat is over 50 percent it might not can read it though. My body fat percentage is 40.9 percent it use to be 45 percent
*NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
*“FAST ACTION” Q&A* - The following 10 questions from the first 2 hours of this video’s release have been answered! If you want your questions answered, remember to leave a comment with your question in the first 2 hours of a video release for a chance to have me answer you directly. I appreciate all the awesome questions and I hope these help more than just the people who asked them! *1. Anant Lamba: What training options would you use for increasing single-leg stability and strength work in tandem with the posterior chain, specifically the glutes and lower back?* Two of my favorite ways for developing singles let strength and stability while integrating the posterior chain are dumbbell reverse lunges and bulgarian split squats. The key however is to alter the position of your torso on each subsequent rep. For instance, on reverse lunges…perform your first rep on each leg with your torso held upright and perpendicular to the ground and the next rep on each leg with your torso leaned forward at about a 30-45 degree angle to load up the glutes and hams more favorably. *2. iRealZeta: What type of cardio is best for a skinny guy trying to build muscle through hypertrophy training?* LISS or low intensity steady state cardio is not going to be the best option for a skinny guy trying to build muscle. In fact, the energy is best conserved with assisting muscle recovery than it is with any additional cardio. That said, the cardiac and conditioning benefits that come from cardio are not something you want to avoid, especially if you are trying to be a top performing athlete. In this case however, we have some other options; namely those that are more anaerobic in nature and do not have a great eccentric stress component that could further interfere with your recovery. These include sled pushing, jump rope, sprinting, med ball throws, tire flips, battle ropes, and heavy weighted carries. *3. Tyler Hogan: I feel a clicking in my hip flexors when doing certain abdominal workouts. I understand I’m dominating the movement with my hip flexors. I have your Core4 Abs program which is amazing, but definitely struggle with the hip flexor clicking. Thanks Jeff* This is actually an anatomical anomaly for some people that occurs when the IT band repositions on one side of the trochanter (bony prominence on the femur) during the flexing of the legs and then snaps back to the other side when the leg straightens out or is lowered. You can try turning your knees and toes out (externally rotating your hip) throughout the entire movement. This can sometimes prevent the snapping back and forth, keeping it on one side of the trochanter the entire set. *4. Kevin Chan: What are some methods to prevent fatigue in the middle of a workout due to a lack of energy?* The biggest reason for fatigue in the middle of a workout is likely due to inadequate stored glycogen (from insufficient nutrition intake) or a poor ability to buffer the byproducts of muscular contraction. Try increasing your carbs a bit at every meal to ensure glycogen storage levels are adequate and if interested, introduce beta alanine into your supplement regimen. Our RX1 pre-workout has 3200mg of carnosyn beta alanine per serving, which will help to increase resistance to fatigue in the rep ranges most commonly performed for hypertrophy (10-12 reps per set). *5. Tal Farazis: Is it possible to see abs with excess skin on the abdominal area?* Of course! Loose skin is likely to hang lower due to both the weight of it and the tendency for gravity to always win. That means, while it may always be tough for you to see maximum definition in the lower abs the top and middle row of abs should be visible provided you get your body fat down low enough to see them. This video helps to explain that concept as well as a few things you can do to enhance your ab visibility that are separate from nutrition. *6. Tomasz Nowakowski: Could you explain if there’s an exercise to strengthen or prehab the knees? I have a very severe case of flat feet and for the last year or so my knees have gotten worse and worse, almost to the level it hurts just to get up from a chair. Cheers!* The knee is what is known as a “consequential joint”, meaning that it’s at the mercy of the joints above and below it. When the foot is flat, it causes the ankle to evert and this places a valgus stress on the inside of the knee. No exercise in existence will stop this if you don’t get at the root cause of the problem (which is the foot). There are things you can do to strengthen the muscles in the arch of the foot however it would be good to consult with a podiatrist about the possibility of getting some high quality orthotics to address the biomechanics that have been affected in the foot and ankle. *7. Aaron Gould: I’ve seen your plate ratio to how we should eat. Should this change depending on body fat percentage and/or goals for muscle mass and weight loss?* Yes, mainly the carb ratio. For instance, if you are on the thin side and want to try and add more size to your frame I would recommend flipping the carbs from twice as many fibrous to starchy - the other way. Have twice as many starchy carbs on your plate as fibrous carbs and you’ll find that the extra calories that come from these much more calorie dense foods will help you to get over the hump in terms of adding size and making gains. *8. Lesley Simons: You spoke about metabolic failure, progressive overload and muscle fatigue. You then said to approach the gym with a plan. Knowing if you want to do strength or hypertrophy. I was wondering could you do both? So let’s say the first 3 sets of a bench press is for strength and the last 3 sets for high reps for hypertrophy or does one cancel the other out?* You can absolutely train for both at the same time, even in the same workout. The thought that you cannot is one of the greatest fallacies ever created by the internet. That said, strength has a unique set of requirements and requires a more specific skill set that makes it preferable to be performed first in the workout. After your warm-up, the strength exercises should be prioritized. The level of mental sharpness and physical readiness required to excel at the big lifts makes them much more likely to be successful when fresh and energized than when relegated to after your hypertrophy work. *9. Adrian Zugaj: What are some tips for taller lifters, for legs specifically? I’m 6’2” and struggle a lot to get my legs to grow and progressive overload is slow. Deadlifts are especially awkward since I need to have my torso basically parallel to the floor at the bottom and squats seem difficult to do pain free.* Try externally rotating your hips and feet and letting your legs travel more out to the sides rather than straight forward and back. This will essentially “shorten” the legs since their vertical travel will be less. It will take some time to adapt to the new stance on the lifts (more sumo than conventional on the deadlift for example) but will be worth the effort and accomodation in the long run. *10. John: How can I better avoid headaches after volume set, mostly for legs? I try to control my breathing and take a new breath at the top of every rep but it doesn’t seem to stop the headaches from coming, especially during my squats. This never really happens for upper body exercises no matter the weight, volume, intensity or breathing? Thanks!* This is a much more common problem than you might think. One of the easiest things you can do is take a couple brief rest-pause stops in the middle of your set. Even if you could continue without one, this helps to give you a chance to take a couple deep breaths between reps and re-oxygenates the brain just enough to decrease what you are experiencing. On a more long term basis, you could look a bit into the breathing mechanics that allow for longer breath holds. As an example, Wim Hof has quite a few techniques and drills that he preaches that provide you with an ability to lengthen this time gradually and safely.
Raees Saint ya for years he let us believe he only eats carrot cake once a year on his birthday. Meanwhile this guy was having dessert every night. I salute him for being honest and saying if you want your goals just the crap
Body fat is really misconceived today. People will have 15% but think they are 10%. They also think they will get abs at an ungodly fast rate if they just “work hard enough.” It’s more than that; it takes both training and nutrition plus patience if you want that precious six pack. Great video Jeff💪🏻👍🏻
That's because there is no real way to accurately measure bodyfat%. a dexa scan but it's not 100% either. You can just go off how you look in the mirror. I never did one sit up or at work and mine started showing a lil around 19%. At 15% a lil more at 10% a lil bit more. Not sure if I was 10% really it was a inbody scale.
Make sure you're squatting with anterior pelvic tilt. Don't forget to stretch those hamstrings and strengthen those calves using the program linked down below before you take a dump.
I have been following this channel ever since I was in high school and apply things I learn from this channel to my fitness journey. I just realize Jeff never do a sponsored video at all
A point that may go overlooked: the illustration/example you gave about traveling to NYC from either San Fran or CT was simple, but powerful; it had me nodding my head in agreement. An effective teacher uses teaching points that are easily and readily understood by any audience.
Honestly, it seems obvious but from a personal account it's what discourages people the most. You usually look at the end result and most times it discourages you and you forget overtime you look better which gives that positive feedback
Rather than tropes where Jesse acts a bit idiotic and self-depricating, I would personally prefer to see more videos with him genuinely crushing it and making gains. The changes in his physique between his first videos and now are inspirational. I'd just like to see his continued success and transformation to serve as inspiration for me. It's really relateable seeing a guy like Jesse make a transformation through real effort since fitness hasn't been his lifetime pursuit. Jeff, you're the inspiration of what's humanly possible and I love seeing your work ethic and results, but seeing a regular guy like Jesse go from scrawny to ripped gives me motivation that I can go from overweight to fit.
It is not inspirational. Her got well paid to transform his body. and that was his job. U need to work on a crappy job full time and take care of ur family. U have no motivation to get fit. Ugly truth
@@CowEatingAnt , that is good, man. u are u only inpiration. the only motivational thing you can find is in real people like u, not in celebrities or famous youtubers. remember that they have a much easier life and get paid for.
@@CowEatingAnt good for you man! It's a long road, I've gained and lost many times, the part I'm trying to get is keeping it off. It's corny and somewhat cliche but it really does require a lifestyle change to keep the progress you make.
I had surgery where I had a tube in my neck, and was on liquid diet for 8 weeks. After I recovered, It took a few weeks for my jaw to open wide enough to eat solid food. During this process and after, I stopped eating fast food and only drink water. I lost an insane amount of weigh, but in an unhealthy way. From 246 to 187 in 4 mos. I am currently in the gym using cardio and strength training. I have never had abs but I can feel them under the layers of fat but I wont be able to see them until my body fat comes down. I'm 5'11 @ 187lbs. My goal is under 20% body fat. I will not quit no matter what. Thank you Jeff and Jesse for motivation and the information.
One thing about all of these discussions is priorities. If you are unemployed or a student at an easy school, by all means train almost every day, focus on every meal, direct your whole life towards looking good. But if you have a tough job, kids, barely enough hours to not neglect your family and get at least 6 hours of sleep? Looking at 5% body fat is simply pointless. What people also forget is mental power. If you are stressed about life, unless training is your stress relief, that leaves far less effort for doing everything right in your training. Notice how all fitness pros suggest getting enough rest, sleep, lowering stress? Well that is already a lot out of the equation you simply cannot meet. Set realistic goals and have that feeling of achievement when you reach (or overachieve) them. Good luck all!
For anyone who cares, I determined a general formula to determine how much weight you must lose for a given target body fat, assuming you maintain your current level of muscle: Req loss = w * [ 1 - (1-c)/(1-t) ], where: w = initial weight, lbs c = initial body fat percentage / 100 t = target body fat percentage / 100 The division by 100 above is to make the numbers a decimal. Using Jeff's example of 200lb, initial bf of 30% and a target bf of 10%, the required weight loss is 44.44 lbs. Using those same numbers, but changing the target to 12.5%, the required weight loss is 40.00 lbs, consistent with the handful of comments that identified the same issue I saw. BUT, this does not detract away from the other awesome points Jeff made in the video. Still a good video imo. Hope this helps.
The "eye chart" is SO helpful, thank you! I feel so much better about where I'm at. I HAVE heard guys commonly talk about being below 10% and me at 20% was thinking I had a ways to go. Looking at the chart tells me that I would personally not want to go below 15
Can I just say I love you for saying "unhealthy" for physique competitors! I watched a video where a bikini trainer said and this is verbatim "ideally a woman would be at 16% BF". I had to go back to athlean-x to clean my ears.
Well are we talking actual 16% BF or that caliper nonsense. If its DEXA 16% BF ---she is definitely not menstrating and therfore very likely going through bone density loss. Are some of those 16% BF women world class athletes?--yes. Are they permanently damaging their bodies?--also yes. Can you be an Olympic level athlete and be unhealthy?--I mean the first guy that ran a marathon died. Athleticism does not protect you from pushing your body past what it can recover from. Reproduction is a key biological function-when your body says "nevermind your dying" --thats a big deal, and to me a big red flag/definition of unhealthy. At the very least physique competitors are not reproductively healthy. Amenorrhea happens to women on either side of the range of healthy BF for a reason, their body is saying it cannot do all the necessary biological processes and so has had to prioritize immediate survival over long term health. But if by "perfect" you mean "attractive" --I mean tastes vary. Also its culturally conditioned. Beauty standards and health are really not the best of friends historically though. I'd rather not have a broken hip at 55 and so I'll take being a little imperfect. I think its shortsighted to choose otherwise. You're a lot more attractive to more people than you think you are if your a woman sitting at 25-30% BF --I guarantee it.
@@CeresIsABetterPlanetThanPluto Yeah I lost my period as soon as I hit 17.5%. Never going back to that again. I'd really like to see someone justify that as healthy, same for men with very low body fat. I always used to belive that competive body builders were the ideal goal of fitness, but now that I'm older I realize how wrong I was. I disagree with your other point though. I don't think a body fat of 25-30% is attractive, at least by America's standards. It might be different where you are. Body fat alone obviously doesn't dictate how attractive you are, even how attractive your body is because it doesn't mean you're actually muscular, similar to weight, but overall unless you've had lipo or a BBL I think 25-30% is too fat. 18% is still too low for a lot of women too. 19-20% is more reasonable and healthy.
Jeff I just found you tonight but I have been looking for someone like you my whole life. No one and I mean NO ONE has ever been able to explain this as well as you have! I have been trying to find a explanation like this for 20 years.
@@hoanganh-dx3qz "North of something" means over/above that thing. If e.g. your weight is north of 200 lbs you are a bit heavier than 200 lbs. So if you are "just north of dead" that means you still live but by a small margin only.
I'm at 28% wanting to get down to around 10%. Only been training for about a month, and your videos have opened up a whole new world of knowledge for me. Thank you for putting this stuff out here!
@@Ownlight11111 I may be wrong but from the research I have found on the internet I believe it is a common misunderstanding that 10% is dangerous, it can be but only in certain situations. 1. You're a woman - there is a great deal of research showing evidence that woman need a certain amount of fat to regulate their menstrual cycle. 2. You're malnourished - this is the biggest point of confusion. When cutting down to 10% you must be in a caloric deficit and for lots of people once your caloric intake is that low it means eating less and less so that you're receiving less nutrients, but if you still receive the correct amount of nutrients and are still at a caloric deficit you will be fine.
QUESTION - stretching between sets for hypertrophy: Actually beneficial or just Broscience? You posted an article a long time ago on the subject, but you should make a video on it. Thanks Jeff!
Jeff Nippard made a video on that. A couple of months ago, they found in a study that the group that stretched in between sets saw greater gains. So I wouldn't be so sure about the old wisdom that stretching is only to be done after the workout.
@@WatsonK1 Dr Brad Schoenfeld posted something on his instagram account about it, check it out btw i think that the studies he did showed that stretching between sets won't make any difference in terms of gains, but you still need to increase the range of motion (and for the health of your muscles)
Just to add my personal experience: I started seeing them at 15% bf, then dropped to 14% and they were even more visible. Unfortunately, I lately gained some weight and am currently 17-18%. However, I can still see them because I never completely stopped training my core. That's what Jeff means by "training effect".
Burning question: What are your thoughts on carb loading in a fat loss phase in order for hormone regulation and getting the body to continue to burn fat to get to sub 10% levels? Or about 10%?
Fantastic idea to use a visual chart. Definitely blows out all the other ways of estimating bodyfat while also giving people a visual goal to attain. Love it!
I am amazed by how excellent this chanel is. And i am so thankful that you give such excellent advice in each single video. I have been working for years, but it's only when i came accros your channel that i started truly understanding what i was doing, and how it worked. THANK YOU JESSIE!!!!! ahahaha i am kidding THANK YOU JEFF!!!!!!! and thank you Jessie for being so hilarious.
Thanks man. I'm on my 4th month of training/dieting. Doing mostly cycling, weights, aerobic, and lots of walks. I've lost 31lbs. I'm trying to basic definition in the future so I got some ways to go. I got rid of a lot of that college weight at least
@@lakshyamongia3270 750cal defcit is in OK range to not loose muscle. You just need to tell your body that you still need ur muscle by doing weight trainings and taking enough protein per day.
Hey great vid - I also thought it was worth mentioning that the various cuts in editing of the video had a really good flow to it. It really helps to break things up, and I think helps me digest the all info better.
Started at 23% body fat ten years ago, realising importance of healthy lifestyle, diet and sustainable exercise, have managed to cut down to 7% body fat in TEN years. Hitting 40 this year but feel mighty good and well for it! Lean meat, greens; targeted core exercises and good long walks, HIIT once a week. It all can and does work
Damn you're quick. I tried to lose 1kg a month last year and beside christmas dinner i got it. Now i need to build up some strength again to help me cutting weight again.
More strength training than cardio, focus on compound exercises such as squat, bench press, deadlift, shoulder press, bent over row, pullups (train until you can do them). Design a training plan that suits you, stick to it, execute and apply progressive overload, increase a little weight every week. You'll get stronger & muscle mass increases. Do HIIT/ low impact cardio on rest days. Eat more protein less refine carbs such as white rice white bread at a small caloric deficit with respect to your TDEE/ daily calories. Do that consistently you'll see great improvements every month, and get a lot leaner defined in 6-8 months
l boiler i totally see why people would want the best body they can get and keep healthy at the same time but 1-4% just seems like a new level of self harm and torture
Can anyone actually attain less than 3%? I heard a rumor of one body builder who supposedly hit 3%, but never anything under that. Anyway i think most people can agree that most anything under 5% is not healthy, and even Jeff's 5.4% seems to be pushing the limits of what's healthy, long-term.
Another great bit of content. Love how Jeff always takes the time to go through things both in practice and the underlying principles behind it all, in full openness. I was around 7% ish for a good while but then gradually got a bit complacent with my food & gym routines and sitting probably around 10-11% now (just based on the charts), really want to try and get it under 10% again and revisiting this channel is definitely helping with the inspiration/motivation to do that. That said - can 100% relate to the sustainability part - a few years back in college I was training hard 7 days a week and eating way too 'lean', had like no fat on me but it was in no way healthy or sustainable, thankfully moved away from that after some time :) All about finding the right balance that works for you
It’s 100% discipline plus it’s a learning curve so most probably you’ll fail first few times you try this but you’ll learn from your trials and it will become easier after
Let's give this a try. In training how much time does it take for "noob" gains to stop and how to take care of your joints and tendons in the beginnings of training. Thanks Jeff your vides helped a lot.
I can't believe Jeff removed the giveaway one video after I won a free program hahahah. At least I can say with certainty that the giveaway was NOT fake! Thanks for the program Jeff, it was just what I needed :)
@@tal2939 Well I also had lost hope in that giveaway because the chances are under 0.1% that you'll win but I guess good things happen when you expect them the least (btw i clicked the link 50 mins after it was posted haha)
@@tal2939 You don't get to choose, it's a matter of luck. I got the NXT Anabolix program, which is basically part of the programs he uses to train his high-class athletes (therefore much much harder than AX 1 and 2 ). I personally find it extremely challenging (impossible at some moments) but most of the exercises are alredy available for free (his youtube videos). The techniques and structure is unique so the program is definitely worth it, but not the only way to make great gains
I'm jealous that women can look as shredded as men at twice the body fat percentage. How does that work? Women are so blessed. No one's gonna talk about it?
This is an old comment, but it comes down to essential fat. Women need higher fat stores than men. So 20% bf for women is not the same for men. Moreover it's easier for men to lose fat and build muscle since your body does not need to retain that much and you've got your good pal testosterone at higher concentrations. In reality it's much easier for men to lose fat and build muscle.
Great inspiration video. Vegan diet mixed with biking, running and occasional Ab Ripper X did it for me. I went from 24% down to 15% in 5 months. Getting back into running shape was my main motivator.
you can always have fasting days, and 0 bad or complex carbs for even faster results (although not maintanable for a year of course) is just a burst of quick fat burning
Hi Jeff, great videos man. Jessy and you have inspired me to train, and I have gained muscle and lost body fat. Currently I think I am at the 13 - 15 range. My goal is to reach 10%. Just a small observation in the math at minute 5. To go from 200 pounds and 30 % body fat to a 10% body fat, the math is : (60 - x ) / (200 - x) = 0.1 , X being the amount of body fat to lose to reach 10% body fat at the final weight. The value of x in this case would be 44.44 pounds, not 40 pounds as per your example. The final body weight would be 200 - 44.44 = 155.56. 10% body fat at the final weight is 15.56 pounds, which is also the difference between 60 - 44.44 = 15.56. Greetings from Australia. Cheers mate.
Hi Rodolfo, I get the rest of the equation, but what does the number 60 represent? I want to do this calculation for my own body circumstances Thanks Shane in Los Angeles
Yo this is perfect! Exactly what I need to make sense of my training and what I'm doing. I have a realistic goal and date now. Thank you for doing what you do!
I'm 6ft tall weigh 181 lbs. Just had a 3d body scan at the gym that pegged me at 21% body fat, I used to train core 20+ years ago, but I have some level of ab visibility. Still want to get more, but just concerned of getting too lightweight.
If you are here from Sean's video: Jeff says 1-4% is unattainable and unsustainable here: 2:30 He then points to all preceding ranges to be healthier and specifically highlights 10%-19% ranges to be more forgiving ones here: 2:46 He also kinda implies that 8%-10% would be the optimal goal throughout the video and jesse out right says it is here: 7:32 Overall, Jeff literally never directly tells you where you should be. He hints on where he would personally get most people to be in an optimal setting but for the most part he lets the viewer decide where they want to be. Thats why he is kinda showing them all the ranges. I think whats meant to be the main take away is to acknowledge and set a goal no matter the body fat % its at. Tl;dr: sean kinda grasped for straws when trying to say jeff has bad body fat advice. Tbh i kinda think he either misinterpreted it or was aiming for pseudo clout from knocking one of the greats
Vince Dinh hehe He doesn’t like cardio, thinks is boring (it is). He does some conditioning training a few times a week from what I remember from older videos. You can do anything you want (walking, bicycle, elliptical machine, etc) a minimum of 20min. Adapt things to you so is sustainable is what I’ve always thought.
He doesn't do cardio. It's not necessary for his goals. So do as much or as little as you want so long as it doesn't hinder your primary training goals.
Manuj Madan yes but that is different it is explosive and high intensity similar to intervals. Low intensity steady state supposedly can kill your gains.
I find it silly people neglect cardio because it doesn't directly contribute to "the gains". Overall health should be first and foremost, aesthetics second. No different from insta models who only do squats tbh
Very good explanation. I have a very low bodyfat ratio due to fast metabolism. I don't do abs workouts nor do I have a job that requires abs strength. I have been showing abs for years.
Hi Jeff I really enjoy your videos. They are very informative and I apply your suggestions and techniques to my workouts as well. Lately I have been wondering, "How many exercises should I do per muscle??" I thought that this topic would be a good one to do. Thanks so much for your knowledge in the fitness industry.
For the longest time I thought my abs weren't visible because i had too much fat. When in reality I just didn't have developed abs. I was training them daily but was starting from nothing. I am probably in the 12-15% range now and my upper/middle abs are definitely more noticeable, the line "cut" is not severe here but can also be seen. The outer border of my lower abs are visible. This video was a big help. I honestly don't think I want to live the life style required to be
This is good video. I am on 18.7% body fat and I am happy with my body and life. 171cm with 62.5 KG after dinner. Very educational and informative video.. thumbs up.
I'm at 13% Bodyfat as per the online calcy, and I look like the dude on the chart. Never did any ab training though, so hoping to get down to 10%, and train the abs so they pop!
I have the mesomorph body type and I can already see a bit of abs at an estimated 28-20% body fat. Nothing like u want but its a HUGE step up from having a constant flab of fat in front of me.
“CEMENT LEGS” My question pertaining to “athletes” specifically, may be an obvious one but I wanted to see if there was anything else to consider. Every now and then an athlete gets the dreaded “CEMENT LEGS” unfortunately that may happen on game day. Other than obvious aspects to look out for like proper hydration, “proper” caloric intake, what the athlete was or was not doing exercise wise the week preceding their game and the appropriate balance and use of dynamic vs static pre-game stretches... is there anything else to look out for, help with or tricks you’ve learned along the way to try and minimize those cinder block legs (especially come game time)? ?Thank you
Started at 31% in 2009. 50 years old now and sit at 12-9% consistently. Workout 3-5 days a week. A good diet becomes a lifestyle. My body won’t let me go back. Fast food kills my gut.
My question is: How to identify if a muscle is tight or not and how to remove that tightness fast?? Coz I heard that tightness in a particular muscle group can hinder growth in various other muscle groups
If you got tight muscles you could use a foam roller to release some of that tightness. Hot showers also can help relax your muscles. I guess massages would work too.
I'm hoping he answers this lol. I have a hemivertebrae in my lower back and a 27° curvature because of it. I still squat and deadlift (for now) but if there is something safer, I'd rather go the safer route.
I was 195 at 6'1", 24% bf. I started the nutrition aspect hard, Keto, after having a stroke. No carbs, wheat, artifical ingredients, no soy products, no hydrogenated fats, no cured foods and I take 2-3 Tbsp olive oil straight a day. After 6 weeks of diet alone I lost 14 lbs. Two weeks ago I started back at the gym. At the start of the gym a body scan showed 151 lbs of lean mass and 31lbs body fat. My goal is 205 lbs at 9% body fat. In my life I've seen 205 and
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Started at 28%im down to 15% and abs are jumping out proud at 50 years old 💂🇬🇧
How much time it took for u to reach there
How did you get that low ? I stuck with 21 Prozent Body and it will not go down !
@@djzrobzombie2813 cut 500 kcal from your diet everyday and stay away from sugar and flour and processed food and eat atleast 80 grams of protein per day and cut your fats 25% lower until you reach your goal
How often did you work out?
@@kingtj8773 yes it's the flour thing I guess .... Always stayed away from sugar but never was k thinking about flour 😂
“Just north of dead”. Perfect quote for all those who think people on stage at a competition are healthy athletes.
Joey32 yup!! And they’re barely drinking water to get that paper skin effect
No they aren't
They take diuretics
I think they don't stay at the body fat percentage. They train for it weeks ahead of the competition.
or after a night of heavy drinkin🍻
When Jeff wears a tee you know it's a brain workout
I come to the comments section for important facts such as this
Ikr
That was the first thing that I notice too. It means no excuses.
Lmaooo good one
😂
"It's not as hard as it looks, but you do have to get started"
Just reading everyone's questions makes me realize that there's a ton of people not doing face pulls.
Everyday is facepull day
so what is that facepull thing about ? and referring to what questions in general?
Let the face pulls . 🐏
I only do em twice a week but it's done me a load of good
not everyone can actually lift their own bodyweight, myself included
So yall gonna act like the quality of these videos haven’t increased? Better shots better transitions
Very good quality. The gap between Jeff and the rest of the fitness youtubers is insane
Just checked if I was watching in hd, looks really good even at 480p
There’s definitely been a change recently. It appears way more polished now.
Dont forget the music
GrassyHair trillz
Looks like Jeff’s camera has been doing facepulls.
Another facepull comment
Nessa V No shit.
Noticed that, and I guess with the upgrade he decided to drop his intro line, haha.
Oh wait...no...it came late.
What's the point of the facepull memes? I've seen many comments about facepulls on other Jeff's videos too, but still, I don't get it. LOL
I started seeing abs at 19% but at 14% it was a big difference! Gotta do ab checks every morning now just to make sure they are still there lol
I got tested with a machine and i was at 15% body fat but no abs :(((
courgeonaute do you train them often?
courgeonaute you’re either extremely skinny so you have no muscle mass or you’re not 15%
@Da Boss I’m no professional or anything, but I’d say about 2-4 times a week depending on how you’re feeling and when you’re training abs I think it’s best to do short intense exercises so only about 15 minutes of actual ab exercises
I just check with my smart scale. It tells my body fat percentage my muscle and everything if someone’s body fat is over 50 percent it might not can read it though. My body fat percentage is 40.9 percent it use to be 45 percent
*NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
NOTIFY FIRST
wow
Ouch
NOOOOO
ATHLEAN-X™ noooooo :(
Jeff, thanks for including women. I love watching your tips even though they are male centered. Please keep including us!
Same! (The AthleanX women's channel is nowhere near as good as this one)
LDF thanks so much for saying that! I tell all my lady friends to subscribe to this channel. I agree this is way better than the women athlean xx
@The Blunt Optic I agree, the kitchen is indeed for guys :P
I wish I could like this comment more than once. This channel is amazing and has helped me so much!
The Blunt Optic of all the women jokes you chose the most unoriginal one, if you’re gonna be edgy atleast be good at it
*“FAST ACTION” Q&A* - The following 10 questions from the first 2 hours of this video’s release have been answered! If you want your questions answered, remember to leave a comment with your question in the first 2 hours of a video release for a chance to have me answer you directly. I appreciate all the awesome questions and I hope these help more than just the people who asked them!
*1. Anant Lamba: What training options would you use for increasing single-leg stability and strength work in tandem with the posterior chain, specifically the glutes and lower back?*
Two of my favorite ways for developing singles let strength and stability while integrating the posterior chain are dumbbell reverse lunges and bulgarian split squats. The key however is to alter the position of your torso on each subsequent rep. For instance, on reverse lunges…perform your first rep on each leg with your torso held upright and perpendicular to the ground and the next rep on each leg with your torso leaned forward at about a 30-45 degree angle to load up the glutes and hams more favorably.
*2. iRealZeta: What type of cardio is best for a skinny guy trying to build muscle through hypertrophy training?*
LISS or low intensity steady state cardio is not going to be the best option for a skinny guy trying to build muscle. In fact, the energy is best conserved with assisting muscle recovery than it is with any additional cardio. That said, the cardiac and conditioning benefits that come from cardio are not something you want to avoid, especially if you are trying to be a top performing athlete. In this case however, we have some other options; namely those that are more anaerobic in nature and do not have a great eccentric stress component that could further interfere with your recovery. These include sled pushing, jump rope, sprinting, med ball throws, tire flips, battle ropes, and heavy weighted carries.
*3. Tyler Hogan: I feel a clicking in my hip flexors when doing certain abdominal workouts. I understand I’m dominating the movement with my hip flexors. I have your Core4 Abs program which is amazing, but definitely struggle with the hip flexor clicking. Thanks Jeff*
This is actually an anatomical anomaly for some people that occurs when the IT band repositions on one side of the trochanter (bony prominence on the femur) during the flexing of the legs and then snaps back to the other side when the leg straightens out or is lowered. You can try turning your knees and toes out (externally rotating your hip) throughout the entire movement. This can sometimes prevent the snapping back and forth, keeping it on one side of the trochanter the entire set.
*4. Kevin Chan: What are some methods to prevent fatigue in the middle of a workout due to a lack of energy?*
The biggest reason for fatigue in the middle of a workout is likely due to inadequate stored glycogen (from insufficient nutrition intake) or a poor ability to buffer the byproducts of muscular contraction. Try increasing your carbs a bit at every meal to ensure glycogen storage levels are adequate and if interested, introduce beta alanine into your supplement regimen. Our RX1 pre-workout has 3200mg of carnosyn beta alanine per serving, which will help to increase resistance to fatigue in the rep ranges most commonly performed for hypertrophy (10-12 reps per set).
*5. Tal Farazis: Is it possible to see abs with excess skin on the abdominal area?*
Of course! Loose skin is likely to hang lower due to both the weight of it and the tendency for gravity to always win. That means, while it may always be tough for you to see maximum definition in the lower abs the top and middle row of abs should be visible provided you get your body fat down low enough to see them. This video helps to explain that concept as well as a few things you can do to enhance your ab visibility that are separate from nutrition.
*6. Tomasz Nowakowski: Could you explain if there’s an exercise to strengthen or prehab the knees? I have a very severe case of flat feet and for the last year or so my knees have gotten worse and worse, almost to the level it hurts just to get up from a chair. Cheers!*
The knee is what is known as a “consequential joint”, meaning that it’s at the mercy of the joints above and below it. When the foot is flat, it causes the ankle to evert and this places a valgus stress on the inside of the knee. No exercise in existence will stop this if you don’t get at the root cause of the problem (which is the foot). There are things you can do to strengthen the muscles in the arch of the foot however it would be good to consult with a podiatrist about the possibility of getting some high quality orthotics to address the biomechanics that have been affected in the foot and ankle.
*7. Aaron Gould: I’ve seen your plate ratio to how we should eat. Should this change depending on body fat percentage and/or goals for muscle mass and weight loss?*
Yes, mainly the carb ratio. For instance, if you are on the thin side and want to try and add more size to your frame I would recommend flipping the carbs from twice as many fibrous to starchy - the other way. Have twice as many starchy carbs on your plate as fibrous carbs and you’ll find that the extra calories that come from these much more calorie dense foods will help you to get over the hump in terms of adding size and making gains.
*8. Lesley Simons: You spoke about metabolic failure, progressive overload and muscle fatigue. You then said to approach the gym with a plan. Knowing if you want to do strength or hypertrophy. I was wondering could you do both? So let’s say the first 3 sets of a bench press is for strength and the last 3 sets for high reps for hypertrophy or does one cancel the other out?*
You can absolutely train for both at the same time, even in the same workout. The thought that you cannot is one of the greatest fallacies ever created by the internet. That said, strength has a unique set of requirements and requires a more specific skill set that makes it preferable to be performed first in the workout. After your warm-up, the strength exercises should be prioritized. The level of mental sharpness and physical readiness required to excel at the big lifts makes them much more likely to be successful when fresh and energized than when relegated to after your hypertrophy work.
*9. Adrian Zugaj: What are some tips for taller lifters, for legs specifically? I’m 6’2” and struggle a lot to get my legs to grow and progressive overload is slow. Deadlifts are especially awkward since I need to have my torso basically parallel to the floor at the bottom and squats seem difficult to do pain free.*
Try externally rotating your hips and feet and letting your legs travel more out to the sides rather than straight forward and back. This will essentially “shorten” the legs since their vertical travel will be less. It will take some time to adapt to the new stance on the lifts (more sumo than conventional on the deadlift for example) but will be worth the effort and accomodation in the long run.
*10. John: How can I better avoid headaches after volume set, mostly for legs? I try to control my breathing and take a new breath at the top of every rep but it doesn’t seem to stop the headaches from coming, especially during my squats. This never really happens for upper body exercises no matter the weight, volume, intensity or breathing? Thanks!*
This is a much more common problem than you might think. One of the easiest things you can do is take a couple brief rest-pause stops in the middle of your set. Even if you could continue without one, this helps to give you a chance to take a couple deep breaths between reps and re-oxygenates the brain just enough to decrease what you are experiencing. On a more long term basis, you could look a bit into the breathing mechanics that allow for longer breath holds. As an example, Wim Hof has quite a few techniques and drills that he preaches that provide you with an ability to lengthen this time gradually and safely.
Thank you soooo much Jeff
Thanks so much!
Merci Jeff
Thank you for the reply Jeff!
Do we have to reply to the Q&A post to be considered for the Fast Q&A selection? Or just any comment within 2 hours of the posted video?
Me: Does anything
Jeff: Thats killing your gains
I liked your comment, then it killed my gains
🤣🤣🤣👌
John Hinojosa dude stop it emojis are killing your gains
if you move, I will kill your gains
lol
He said 'cheat meal', ladies and gentlemen we've now finally got some grace from our favourite fitness guru
Raees Saint ya for years he let us believe he only eats carrot cake once a year on his birthday. Meanwhile this guy was having dessert every night. I salute him for being honest and saying if you want your goals just the crap
Also remember “your wife doesn’t give a fuck about your abs, she cares that you got a big dick and can pay the bills” - mark rippetoe
rick toretto facts 🤣 l💀
@@iamthelizardking6239 Got a link for that?
He eats whipped cream everyday. Cheat meals are fine in moderation. Problem is people do cheat DAYS and these far too often.
Non-existent lower ab gang where you at? 🙋♂️
Ayy yooo!
Theres such a thing as lower abs?
What are those things
🙋🏻♀️
Don't know what they are mate
Jeff is by far among maybe one other the only worthy youtuber who has wisdom for health and fitness.
His material is epic.
I like where this channel is going, more lighthearted and entertaining while retaining the informative and practical tips and advices
Yes. I'm loving this.
Body fat is really misconceived today. People will have 15% but think they are 10%. They also think they will get abs at an ungodly fast rate if they just “work hard enough.” It’s more than that; it takes both training and nutrition plus patience if you want that precious six pack. Great video Jeff💪🏻👍🏻
That's because there is no real way to accurately measure bodyfat%. a dexa scan but it's not 100% either. You can just go off how you look in the mirror. I never did one sit up or at work and mine started showing a lil around 19%. At 15% a lil more at 10% a lil bit more. Not sure if I was 10% really it was a inbody scale.
Next video:
Why seeing your abs is KILLING your GAINS!
lol
Well it's true you eating less there for have less energy there for less strength
Then there's Eddie hall who eats like a gorilla but has thick abs
God they don’t call him the beast for nothing
@@arturosilva3869 The guy is juiced to the grills,he has bubble gut
Me : Takes a dump
Jeff : Thats the wrong form and you're killing your gains xD
😂🤣😂🤣 you need a full body mirror
Make sure you're squatting with anterior pelvic tilt. Don't forget to stretch those hamstrings and strengthen those calves using the program linked down below before you take a dump.
I have been following this channel ever since I was in high school and apply things I learn from this channel to my fitness journey. I just realize Jeff never do a sponsored video at all
A point that may go overlooked: the illustration/example you gave about traveling to NYC from either San Fran or CT was simple, but powerful; it had me nodding my head in agreement. An effective teacher uses teaching points that are easily and readily understood by any audience.
Man i like when jessy shows up.. he adds a smile on my face.
They bring out the funny when combined.
I absolutely loved the scene changes. Looks like a lot of work went into keeping the viewer engaged. Great work guys!
“You only have a six pack and I still got that eight pack” 😂😂😂😂
I don't think so
The look on Jeff's face at that line was priceless.
the number of abs u have is based on genetics so
I have family pack.😂
@@ECEAbhishekKumar 😂
Who else LOL'd when he said, "just north of dead."
What we all aspire to be.
Speak for yourself.
Yep! That 1-4% is the fat that protects your organs and you actually need it.
Jeff: you won’t look like this guy until day 185 then wake up looking like this guy on day 186.
Me: how did he know I was thinking that
He knows that people are stupid.
He be smort boi
BIG BRAIN
Honestly, it seems obvious but from a personal account it's what discourages people the most. You usually look at the end result and most times it discourages you and you forget overtime you look better which gives that positive feedback
Because he does his face pulls
Rather than tropes where Jesse acts a bit idiotic and self-depricating, I would personally prefer to see more videos with him genuinely crushing it and making gains. The changes in his physique between his first videos and now are inspirational. I'd just like to see his continued success and transformation to serve as inspiration for me. It's really relateable seeing a guy like Jesse make a transformation through real effort since fitness hasn't been his lifetime pursuit. Jeff, you're the inspiration of what's humanly possible and I love seeing your work ethic and results, but seeing a regular guy like Jesse go from scrawny to ripped gives me motivation that I can go from overweight to fit.
This was some how poetic
It is not inspirational. Her got well paid to transform his body. and that was his job. U need to work on a crappy job full time and take care of ur family. U have no motivation to get fit. Ugly truth
@@marcosladarense I'm certainly trying my best though. I've dropped 26 lbs since Dec 29th!
@@CowEatingAnt , that is good, man. u are u only inpiration. the only motivational thing you can find is in real people like u, not in celebrities or famous youtubers. remember that they have a much easier life and get paid for.
@@CowEatingAnt good for you man! It's a long road, I've gained and lost many times, the part I'm trying to get is keeping it off. It's corny and somewhat cliche but it really does require a lifestyle change to keep the progress you make.
I had surgery where I had a tube in my neck, and was on liquid diet for 8 weeks. After I recovered, It took a few weeks for my jaw to open wide enough to eat solid food. During this process and after, I stopped eating fast food and only drink water. I lost an insane amount of weigh, but in an unhealthy way. From 246 to 187 in 4 mos. I am currently in the gym using cardio and strength training. I have never had abs but I can feel them under the layers of fat but I wont be able to see them until my body fat comes down. I'm 5'11 @ 187lbs. My goal is under 20% body fat. I will not quit no matter what. Thank you Jeff and Jesse for motivation and the information.
Noooooooooo I can’t lose the giveaways anymore! Damn you Jeff 😭😭😭
The longer i watch your videos, the easier and simpler I balance my eating habits and working out smart. I get this all for free. Thanks Jeff
Lol I love Jessie’s cliff notes 😂 they’re hilarious! I want to see Jessie’s intro AND outros in the same video for future videos!
One thing about all of these discussions is priorities. If you are unemployed or a student at an easy school, by all means train almost every day, focus on every meal, direct your whole life towards looking good. But if you have a tough job, kids, barely enough hours to not neglect your family and get at least 6 hours of sleep? Looking at 5% body fat is simply pointless. What people also forget is mental power. If you are stressed about life, unless training is your stress relief, that leaves far less effort for doing everything right in your training. Notice how all fitness pros suggest getting enough rest, sleep, lowering stress? Well that is already a lot out of the equation you simply cannot meet. Set realistic goals and have that feeling of achievement when you reach (or overachieve) them. Good luck all!
The Greg Doucette visual eye test is most accurate technology.
I heard he's a doctor
@@bloozism AND a fiber god
Also a nutritionist
Laser eyes
@@bloozism Greg is not a doctor, He is a kinesiologist! and he is actually clarifying that in every and each video!
Jeff: Jessie ur soooo good at math
Jessie: with a calculator
I felt that
Can I loss fat and still gain muscle if I go as far as 500 defecit daily
@@FifthWiseMonkey if you're in positive nitrogen balance, ie consume enough protein
@@FifthWiseMonkey if you are a beginner to strength training with a high body fat%, YES
first time ever I managed to click in 15secs and giveaway rules changed 🥺
Aamir Shahzad sameee
For anyone who cares, I determined a general formula to determine how much weight you must lose for a given target body fat, assuming you maintain your current level of muscle:
Req loss = w * [ 1 - (1-c)/(1-t) ], where:
w = initial weight, lbs
c = initial body fat percentage / 100
t = target body fat percentage / 100
The division by 100 above is to make the numbers a decimal.
Using Jeff's example of 200lb, initial bf of 30% and a target bf of 10%, the required weight loss is 44.44 lbs. Using those same numbers, but changing the target to 12.5%, the required weight loss is 40.00 lbs, consistent with the handful of comments that identified the same issue I saw. BUT, this does not detract away from the other awesome points Jeff made in the video. Still a good video imo. Hope this helps.
The "eye chart" is SO helpful, thank you! I feel so much better about where I'm at. I HAVE heard guys commonly talk about being below 10% and me at 20% was thinking I had a ways to go. Looking at the chart tells me that I would personally not want to go below 15
Jeff out here throwing shade "Btw if you're going to put it on your channel and not give us credit, bad move" 😂😂
Probably Vshred, he copies everything Athlean X, sometimes move for move and word for word. I wouldn't be surprised if he even stole images.
Can I just say I love you for saying "unhealthy" for physique competitors! I watched a video where a bikini trainer said and this is verbatim "ideally a woman would be at 16% BF". I had to go back to athlean-x to clean my ears.
She wouldn’t like me then my body fat percentage is 40.9 percent
16% is pretty perfect for a girl though
Well are we talking actual 16% BF or that caliper nonsense. If its DEXA 16% BF ---she is definitely not menstrating and therfore very likely going through bone density loss. Are some of those 16% BF women world class athletes?--yes. Are they permanently damaging their bodies?--also yes. Can you be an Olympic level athlete and be unhealthy?--I mean the first guy that ran a marathon died. Athleticism does not protect you from pushing your body past what it can recover from.
Reproduction is a key biological function-when your body says "nevermind your dying" --thats a big deal, and to me a big red flag/definition of unhealthy. At the very least physique competitors are not reproductively healthy. Amenorrhea happens to women on either side of the range of healthy BF for a reason, their body is saying it cannot do all the necessary biological processes and so has had to prioritize immediate survival over long term health.
But if by "perfect" you mean "attractive" --I mean tastes vary. Also its culturally conditioned. Beauty standards and health are really not the best of friends historically though. I'd rather not have a broken hip at 55 and so I'll take being a little imperfect. I think its shortsighted to choose otherwise. You're a lot more attractive to more people than you think you are if your a woman sitting at 25-30% BF --I guarantee it.
@@CeresIsABetterPlanetThanPluto I meant perfect as in attractive lol. I’d much prefer around 18% but they’re close enough I guess.
@@CeresIsABetterPlanetThanPluto Yeah I lost my period as soon as I hit 17.5%. Never going back to that again. I'd really like to see someone justify that as healthy, same for men with very low body fat. I always used to belive that competive body builders were the ideal goal of fitness, but now that I'm older I realize how wrong I was.
I disagree with your other point though. I don't think a body fat of 25-30% is attractive, at least by America's standards. It might be different where you are. Body fat alone obviously doesn't dictate how attractive you are, even how attractive your body is because it doesn't mean you're actually muscular, similar to weight, but overall unless you've had lipo or a BBL I think 25-30% is too fat. 18% is still too low for a lot of women too. 19-20% is more reasonable and healthy.
Jeff I just found you tonight but I have been looking for someone like you my whole life. No one and I mean NO ONE has ever been able to explain this as well as you have! I have been trying to find a explanation like this for 20 years.
“Just north of dead”😂😂😂 that guy is literally purple omg
I dont get this. Plz explain
@@hoanganh-dx3qz "North of something" means over/above that thing. If e.g. your weight is north of 200 lbs you are a bit heavier than 200 lbs. So if you are "just north of dead" that means you still live but by a small margin only.
@Soccerkid43 are you stupid? XD
@@Zsolto66 so if North of 200lbs means a little over 200 lbs why doesn't North of dead mean a little more than dead?
@@ArkFreestyle Because we guess Jeff did not want to imply that that guy is actually dead :)
I'm at 28% wanting to get down to around 10%. Only been training for about a month, and your videos have opened up a whole new world of knowledge for me. Thank you for putting this stuff out here!
How did your cut go? I was at 30% last year and now I am at 24%, very happy with results already and still pushing hard to get to 10%
Give us an update! :D
10% body fat is not good for your health tho
@@Ownlight11111 I may be wrong but from the research I have found on the internet I believe it is a common misunderstanding that 10% is dangerous, it can be but only in certain situations.
1. You're a woman - there is a great deal of research showing evidence that woman need a certain amount of fat to regulate their menstrual cycle.
2. You're malnourished - this is the biggest point of confusion. When cutting down to 10% you must be in a caloric deficit and for lots of people once your caloric intake is that low it means eating less and less so that you're receiving less nutrients, but if you still receive the correct amount of nutrients and are still at a caloric deficit you will be fine.
@@gamemak0r Interesting point, It makes sense.
QUESTION - stretching between sets for hypertrophy: Actually beneficial or just Broscience? You posted an article a long time ago on the subject, but you should make a video on it. Thanks Jeff!
He already told us in a video, that you shouldn't do that. Stretching makes you less effective during a workout. Always stretch after workout.
I really want to hear Jeff on this one
The Athlean-x article says: longer muscles -> more range of motion -> more work -> more fiber recruitment -> more hypertrophic adaptations
Jeff Nippard made a video on that. A couple of months ago, they found in a study that the group that stretched in between sets saw greater gains. So I wouldn't be so sure about the old wisdom that stretching is only to be done after the workout.
@@WatsonK1 Dr Brad Schoenfeld posted something on his instagram account about it, check it out
btw i think that the studies he did showed that stretching between sets won't make any difference in terms of gains, but you still need to increase the range of motion (and for the health of your muscles)
Probably the most helpful and most realistic body fat help video in this site
Just to add my personal experience: I started seeing them at 15% bf, then dropped to 14% and they were even more visible. Unfortunately, I lately gained some weight and am currently 17-18%. However, I can still see them because I never completely stopped training my core. That's what Jeff means by "training effect".
How do you know ur bf percentage
Burning question: What are your thoughts on carb loading in a fat loss phase in order for hormone regulation and getting the body to continue to burn fat to get to sub 10% levels? Or about 10%?
Thats a good question
BS. Just count your calories with deficit and you can get all the way down to %5
JefNobVenn Thanks coach! 🙄
JefNobVenn and take some steroids
I’m at 14.3% fat and have finally been able to see my abs. Taking longer than I’d like to see my lower abs but I’ll get there. Goal is 12-10%
Go for 12 percent. 10 is too difficult to maintain.
So where are you at now?
Fantastic idea to use a visual chart. Definitely blows out all the other ways of estimating bodyfat while also giving people a visual goal to attain. Love it!
The shots and the lighting are insane, definitely a new level. Keep it up!
Lighting plays a huge role, too. In my bathroom I got barely visible abs, in the gym I'm shredded not just at my core but all around.
Can relate
Jeff: Trying to win a free program is killing your gains
Matthew Hendrickson that’s pretty funny actually
Gummy bears are killing your gains
I am amazed by how excellent this chanel is. And i am so thankful that you give such excellent advice in each single video. I have been working for years, but it's only when i came accros your channel that i started truly understanding what i was doing, and how it worked. THANK YOU JESSIE!!!!! ahahaha i am kidding THANK YOU JEFF!!!!!!! and thank you Jessie for being so hilarious.
Jeff: Jessie's so good at math
Jesse: W I T H A C A L C U L A T O R
Thanks man. I'm on my 4th month of training/dieting. Doing mostly cycling, weights, aerobic, and lots of walks. I've lost 31lbs. I'm trying to basic definition in the future so I got some ways to go. I got rid of a lot of that college weight at least
Alright Jeff, how do I see that 6 pack come in?
*curls up with an entire chocolate fudge cake in bed and hits play*
I like you commitment here
Nothing wrong with not wanting anything even remotely reminiscent of being able to see your muscles through your skin.
Mr X If I had a penny for every time someone fucking killed my joke like you did right there I’d be rich
😂😂😂😂😂
@@ilikepeanutbutter5870 Ok. Maybe time to take the hint and come up with smarter/funnier jokes then.
your free content is by far better that most online programs and ig "trainers"
Jeff, you messed up the math!
200 lbs * 0.3 = 60
Now you'll want to drop to 10% BF. That doesn't mean 200 * 0.1 since that would mean 10% at 200 lbs.
Aslo no one is burning only fat in 750 cal deficit, say goodbye to some muscle too
@@lakshyamongia3270 750cal defcit is in OK range to not loose muscle. You just need to tell your body that you still need ur muscle by doing weight trainings and taking enough protein per day.
I'd love to see a video from you about tightening loose skin after significant weight loss
Yes please
It’s impossible. Has to be removed
Hey great vid - I also thought it was worth mentioning that the various cuts in editing of the video had a really good flow to it. It really helps to break things up, and I think helps me digest the all info better.
Started at 23% body fat ten years ago, realising importance of healthy lifestyle, diet and sustainable exercise, have managed to cut down to 7% body fat in TEN years.
Hitting 40 this year but feel mighty good and well for it! Lean meat, greens; targeted core exercises and good long walks, HIIT once a week.
It all can and does work
So I am at 35-40% fat level. I started my journey 1 month ago and lost 3 kg. I am very motivated and am dreaming of the day when I can see my abs.
Damn you're quick. I tried to lose 1kg a month last year and beside christmas dinner i got it. Now i need to build up some strength again to help me cutting weight again.
More strength training than cardio, focus on compound exercises such as squat, bench press, deadlift, shoulder press, bent over row, pullups (train until you can do them). Design a training plan that suits you, stick to it, execute and apply progressive overload, increase a little weight every week. You'll get stronger & muscle mass increases. Do HIIT/ low impact cardio on rest days.
Eat more protein less refine carbs such as white rice white bread at a small caloric deficit with respect to your TDEE/ daily calories.
Do that consistently you'll see great improvements every month, and get a lot leaner defined in 6-8 months
"just north of dead" 😂
It’s true tho that is living life on the edge
l boiler i totally see why people would want the best body they can get and keep healthy at the same time but 1-4% just seems like a new level of self harm and torture
I thought that’s what I heard lol
Can anyone actually attain less than 3%? I heard a rumor of one body builder who supposedly hit 3%, but never anything under that. Anyway i think most people can agree that most anything under 5% is not healthy, and even Jeff's 5.4% seems to be pushing the limits of what's healthy, long-term.
Another great bit of content. Love how Jeff always takes the time to go through things both in practice and the underlying principles behind it all, in full openness. I was around 7% ish for a good while but then gradually got a bit complacent with my food & gym routines and sitting probably around 10-11% now (just based on the charts), really want to try and get it under 10% again and revisiting this channel is definitely helping with the inspiration/motivation to do that. That said - can 100% relate to the sustainability part - a few years back in college I was training hard 7 days a week and eating way too 'lean', had like no fat on me but it was in no way healthy or sustainable, thankfully moved away from that after some time :) All about finding the right balance that works for you
Bro can u tell me how to know how many grams of protein and carbs are in my food bcs i want to lose body fat (currently at around 16-20)?
Thanks!
It’s 100% discipline plus it’s a learning curve so most probably you’ll fail first few times you try this but you’ll learn from your trials and it will become easier after
*Jeff makes a video on bodyfat %*
Greg Doucette: 👀
I think Greg would mostly agree with the video here.
Rich Lee I agree, I’m just saying he’d be on the look for any slip ups
99% of you guys are morons xD
Greg would throw a huge wobbler at the "1-4%" =P
Jeff: names DEXA scan
Greg Doucette: ... 🤬
I'm so happy this channel finally got a video quality upgrade! Sound and video are finally on point! Great job guys!
Let's give this a try. In training how much time does it take for "noob" gains to stop and how to take care of your joints and tendons in the beginnings of training.
Thanks Jeff your vides helped a lot.
Just by following your videos I have not only improved my training at the gym but I'm able to see my abds like never before in 3 weeks.
I can't believe Jeff removed the giveaway one video after I won a free program hahahah. At least I can say with certainty that the giveaway was NOT fake! Thanks for the program Jeff, it was just what I needed :)
damn man, i never won man so it kinda sucks, but good for you mad hope u'll enjoy it :D
@@tal2939 Well I also had lost hope in that giveaway because the chances are under 0.1% that you'll win but I guess good things happen when you expect them the least (btw i clicked the link 50 mins after it was posted haha)
@@philipdimitrov6123 i guess so, maybe Jeff will answer my question
@@philipdimitrov6123 btw which program did u win? like do choose your own program out of the many he had or is it a random one?
@@tal2939 You don't get to choose, it's a matter of luck. I got the NXT Anabolix program, which is basically part of the programs he uses to train his high-class athletes (therefore much much harder than AX 1 and 2 ). I personally find it extremely challenging (impossible at some moments) but most of the exercises are alredy available for free (his youtube videos). The techniques and structure is unique so the program is definitely worth it, but not the only way to make great gains
I'm jealous that women can look as shredded as men at twice the body fat percentage. How does that work? Women are so blessed. No one's gonna talk about it?
Ammarul Hadi I was thinking the same thing looking at the two charts. Smh
This is an old comment, but it comes down to essential fat. Women need higher fat stores than men. So 20% bf for women is not the same for men. Moreover it's easier for men to lose fat and build muscle since your body does not need to retain that much and you've got your good pal testosterone at higher concentrations. In reality it's much easier for men to lose fat and build muscle.
That Jesse is so informative. Jeff, you could learn a thing or two from him!!!
Great inspiration video. Vegan diet mixed with biking, running and occasional Ab Ripper X did it for me. I went from 24% down to 15% in 5 months. Getting back into running shape was my main motivator.
Hi,my question is:
What type of training would you recommend for football (soccer) players?
Ivan 123 plyometrics. Core. Agility
Me: Spelling "Jeff" right.
Jeff: You're spelling that wrong AND it's killing your gains!!!
I like the interactions between Jeff and Jessy.
you can always have fasting days, and 0 bad or complex carbs for even faster results (although not maintanable for a year of course) is just a burst of quick fat burning
Hi Jeff, great videos man. Jessy and you have inspired me to train, and I have gained muscle and lost body fat. Currently I think I am at the 13 - 15 range. My goal is to reach 10%. Just a small observation in the math at minute 5. To go from 200 pounds and 30 % body fat to a 10% body fat, the math is : (60 - x ) / (200 - x) = 0.1 , X being the amount of body fat to lose to reach 10% body fat at the final weight. The value of x in this case would be 44.44 pounds, not 40 pounds as per your example. The final body weight would be 200 - 44.44 = 155.56. 10% body fat at the final weight is 15.56 pounds, which is also the difference between 60 - 44.44 = 15.56. Greetings from Australia. Cheers mate.
Ah thank you someone said something
Hi Rodolfo,
I get the rest of the equation, but what does the number 60 represent?
I want to do this calculation for my own body circumstances
Thanks
Shane in Los Angeles
@@zelinngartlan9815 60 is 30% of 200. So a person that weighs 200 pounds with 30% body fat would have 60 pounds of fat. I Hope that helps :)
@@zelinngartlan9815 60 is 30% of 200. So, a person that weighs 200 pounds with 30% body fat would have 60 pounds of fat. I Hope that helps :)
@@rodolfokey7835
Thank You- that’s a Huge help! 🌟☺️
I'm almost 15 and my six pack has been starting to show for a while, it's my obliques and v taper that I need to work on
You're such a fucking boss dude, my 15th birthday is in 2 days and i have belly fat
Yo this is perfect! Exactly what I need to make sense of my training and what I'm doing. I have a realistic goal and date now. Thank you for doing what you do!
I'm 6ft tall weigh 181 lbs. Just had a 3d body scan at the gym that pegged me at 21% body fat, I used to train core 20+ years ago, but I have some level of ab visibility. Still want to get more, but just concerned of getting too lightweight.
If you are here from Sean's video:
Jeff says 1-4% is unattainable and unsustainable here: 2:30
He then points to all preceding ranges to be healthier and specifically highlights 10%-19% ranges to be more forgiving ones here: 2:46
He also kinda implies that 8%-10% would be the optimal goal throughout the video and jesse out right says it is here: 7:32
Overall, Jeff literally never directly tells you where you should be. He hints on where he would personally get most people to be in an optimal setting but for the most part he lets the viewer decide where they want to be. Thats why he is kinda showing them all the ranges. I think whats meant to be the main take away is to acknowledge and set a goal no matter the body fat % its at.
Tl;dr: sean kinda grasped for straws when trying to say jeff has bad body fat advice. Tbh i kinda think he either misinterpreted it or was aiming for pseudo clout from knocking one of the greats
The best parts are watching Jeff trying not to laugh at Jesse
Lol right?!! Cause Jesse is freaking hilarious. They make a really good team
@@WolfeDaddy35 yeah
🔥🔥2 REASONS WHY YOUR ABS İSNT VİSİBLE!!!DONT MISS🔥🔥ua-cam.com/video/KfysSWr-Mys/v-deo.html
Jeff, what type of cardio do you prefer after a lifting session, and for how “long” should you go for?
Vince Dinh hehe He doesn’t like cardio, thinks is boring (it is). He does some conditioning training a few times a week from what I remember from older videos.
You can do anything you want (walking, bicycle, elliptical machine, etc) a minimum of 20min. Adapt things to you so is sustainable is what I’ve always thought.
He doesn't do cardio. It's not necessary for his goals. So do as much or as little as you want so long as it doesn't hinder your primary training goals.
Watch "cardio is killing your gains" video of Jeff
Manuj Madan yes but that is different it is explosive and high intensity similar to intervals. Low intensity steady state supposedly can kill your gains.
I find it silly people neglect cardio because it doesn't directly contribute to "the gains". Overall health should be first and foremost, aesthetics second. No different from insta models who only do squats tbh
Very good explanation. I have a very low bodyfat ratio due to fast metabolism. I don't do abs workouts nor do I have a job that requires abs strength. I have been showing abs for years.
Hi Jeff
I really enjoy your videos. They are very informative and I apply your suggestions and techniques to my workouts as well.
Lately I have been wondering,
"How many exercises should I do per muscle??"
I thought that this topic would be a good one to do.
Thanks so much for your knowledge in the fitness industry.
For the longest time I thought my abs weren't visible because i had too much fat. When in reality I just didn't have developed abs. I was training them daily but was starting from nothing. I am probably in the 12-15% range now and my upper/middle abs are definitely more noticeable, the line "cut" is not severe here but can also be seen. The outer border of my lower abs are visible. This video was a big help. I honestly don't think I want to live the life style required to be
facts ahaha at 13 lights make you a 11 or a 16, very confusing sometimes
22% body fat starting out to 17% body fat. working on the last 3%. Thanks Jeff for the videos.
This is good video. I am on 18.7% body fat and I am happy with my body and life. 171cm with 62.5 KG after dinner. Very educational and informative video.. thumbs up.
Can you continue the PERFECT home workout series?
I'm at 13% Bodyfat as per the online calcy, and I look like the dude on the chart. Never did any ab training though, so hoping to get down to 10%, and train the abs so they pop!
i hope u get there :)
I'm coming from the most southern tip of Chile . So that's gonna be a long journey for v me
loooong walk!
Im at about 12-16% all l gotta do is train 3 months
You got Penguins down there?
@@ralphorlatei6760 on my scale I am at 13% but would love to get to 10. its tough, been working at it for a long time!
jajajajajjajajja
I have the mesomorph body type and I can already see a bit of abs at an estimated 28-20% body fat. Nothing like u want but its a HUGE step up from having a constant flab of fat in front of me.
1:00 - I know a certain angry bodybuilder who would have a thing or two to say about that DEXA scan claim
I believe we have same doctor.
Who thinks Greg o Gallagher is an absolute moron?
@Miami Sports Greg Doucette. He's why people make doctor jokes all the time.
Who used his photos on BF and didn’t pay Jeff respects on their video?
@@overnightavenger1470 Jeremy ethier
“CEMENT LEGS” My question pertaining to “athletes” specifically, may be an obvious one but I wanted to see if there was anything else to consider. Every now and then an athlete gets the dreaded “CEMENT LEGS” unfortunately that may happen on game day. Other than obvious aspects to look out for like proper hydration, “proper” caloric intake, what the athlete was or was not doing exercise wise the week preceding their game and the appropriate balance and use of dynamic vs static pre-game stretches... is there anything else to look out for, help with or tricks you’ve learned along the way to try and minimize those cinder block legs (especially come game time)? ?Thank you
Starting at 30% body fat while watching this video, hoping to be around about 17-20%. Let’s see what the next 6 months take me. ✌🏼
How did it go?
Started at 31% in 2009. 50 years old now and sit at 12-9% consistently. Workout 3-5 days a week. A good diet becomes a lifestyle. My body won’t let me go back. Fast food kills my gut.
My question is:
How to identify if a muscle is tight or not and how to remove that tightness fast??
Coz I heard that tightness in a particular muscle group can hinder growth in various other muscle groups
If you got tight muscles you could use a foam roller to release some of that tightness. Hot showers also can help relax your muscles. I guess massages would work too.
6:39 "it is not as hard as it looks but you do have to get started"
That's my problem I always say tomorrow 😥
Yeah, starting is the most difficult step but once you go, you're flying.
Find your "why"!
Why do I want to do this?
I do want to do this? What are the pros and cons of this journey? and so on.
Hey Jeff what are your tips on training with functional scoliosis? It is really hard to find sources on that subject? Keep up the good work!
I'm hoping he answers this lol. I have a hemivertebrae in my lower back and a 27° curvature because of it. I still squat and deadlift (for now) but if there is something safer, I'd rather go the safer route.
@Justin Evans Me as well but I doubt it since its not that popular :/
Robert Mott bump
Good question
Same here
I was 195 at 6'1", 24% bf. I started the nutrition aspect hard, Keto, after having a stroke. No carbs, wheat, artifical ingredients, no soy products, no hydrogenated fats, no cured foods and I take 2-3 Tbsp olive oil straight a day. After 6 weeks of diet alone I lost 14 lbs. Two weeks ago I started back at the gym. At the start of the gym a body scan showed 151 lbs of lean mass and 31lbs body fat. My goal is 205 lbs at 9% body fat. In my life I've seen 205 and