72 years old. Dropped 70 pounds in the past 3 years and it is still off. What diet did I use? No diet - changed lifestyle - healthier food, more exercise (walking), some weight training. Excellent video - as usual.
Eating healthier food is dieting. Dieting just means regulating your food consumption. Most people just assume dieting = eating less. But there are other ways to regulate. You dieted by regulating your calorie intake with healthier food. But regardless, congrats! That's quite the accomplishment.
No offense, but I think it is because you are old and is slowly losing a lot of weight and rotting ( I am genuinly sorry and I profusely apologize, I don't know what word to replace rotting)
@@Stevohoodnigga11-23you must be American. Success is being able to relax on the beach with friends and family with good food and good wine, without stressing about work/money.
I've been dieting & training for 9 months now. I'm still not under 20% BF. Progress has been phenomenal though. Just wanted to share 3 things from my experience: 1. Fat loss (this is what you're aiming for not weight loss) will not be linear. You will lose fat, gain some back, the lose some more. 2. The reason for this is life. Either you forget to take a break from dieting, get injured, have a break up, something will happen. 3. By just slighly venturing away from your diet, a pizza here and there, get a burger on your way home from work, nothing serious, it will take around 4 days!! to lose 3-4 weeks of progress. But it's all fine, by this time you are already at a much lower BF% than you were and you will lose it again, just know that this will happen and get back to plan within a week!
Sure, if your here and there is every other day, but it is important to treat yourself realistically. Once a week shouldn't kill you unless you are training for competition which your average person is not. @inshafc
Its good to see your still uploading man. About two years ago i started my fitness journey and your videos with the no equipment were the ones that got me going. Since then, i have dropped 40 pounds of fat and added about 10-15 pounds of muscle and now have abbs. You probably wont see this comment but if you do just know to keep grinding and motivating because you change lives
This video is for those who want the look, Jeremy is a young dude huge advantage to be slimmer, more active, more need for calories , and not the tendency for people 40 plus to gently gather weight. This video though true is kind of BS . I think for those older getting down to under 20% is doable, and avoid the very hard last section. Ie you need to eat way less to maintain 12% than 20% , at 20% if you stop eating after 8pm you may feel slightly hungry , but some nights at 12% you will feel really hungry . Some good advice. plenty lean options for protein , milk , no ultra process junk, lots of greens, veggies, fiber , less more complex carbs, plenty of fluid. Fruit is fine especially post work out - berries etc really good. Don't skimp on good fats - avocado , EVOL, some nuts as stops hunger. Find that low calorie snack eg carrots, roasted chana ( chick peas ) whatever . I've loss 15 KG in last 10 months , hip to waist 82%, but like you , you have to be discipline . I have a big advantage I hate sugar , and love veggies and salads. My treats i love nuts, roasted chana , very dark chocolate and a few other low sugar things . Cardio except zone 2 is BS for losing weight. Strength training is more effective. Ie hard cardio work , makes hunger. I also hate low grade pizza , burgers ( Macdonald's is crap , sweet buns, not teeth needed ) . Anyway don't eat mammals anymore , no need, still eat chicken and fish
It's because women's bodies hold on to body fat a lot more because of the hormonal structure of a woman's body. And it makes sense logically because women need higher hormone and body fat levels to support pregnancy. That's why.
Oi guys… Easy tactics to beat hunger -> Protein shakes (especially casein that is micellar/curdles for hours in ur stomach) And at night, after dinner either have 1 shake or BRUSh YOUR TEETH I kid you not, brushing just makes food and drinks in general of putting. Whether you just put a tad bit of toothpaste and swish it around for a few minutes, actually brush or mouthwash, I basically refuse to eat after that. Also drink a ton of water Ez dubs boys. Get shredded let’s go
Oh and for that weekend issue (I love my beers so yeah…) Another key is to either eat filling lean food (eg 1 chicken breast) before going out so you only order and appetiser (entree for based non Americans 🗿) or have small bites of ur mates food. OR Get a hobby that consumes lots of time and keeps you away from the kitchen/fridge/pantry Even if this is playing video games for 6-10hours straight and only drinking water and diet bevs, shopping (so long as you evade the food court) or something else (doesn’t have to be active), then you’re winning.
That’s the thing. Hunger at night is a big problem. I’ll be done eating and stay a little late doing stuff like studying and I’ll end up hungry fighting it which ends up in me eating a whole meal feeling bad or even door dashing lol it’s bad.
Wow, this is exactly the motivation I needed! It's refreshing to hear a realistic and sustainable approach to fat loss. Starting aggressive but then balancing it out sounds genius. And those weekend treat meals? Brilliant!
1. Diet: Go hard from the start, then increase calories as your body tells you. Take breaks from your diet. Have cheat days. 2. Training: weight training is key. Train all muscle groups so you don’t lose muscles. Cardio is good to have but not HIIT or running. Just integrate walking into your day. 8k-10k per day as a target. 3. Staying lean - your body is designed to hold on to weight as you drop more. So your metabolism drops as you diet. And it gets harder and harder to lose and maintain as you get lower in your body fat. So have a plan. Walk more …
I am just summarizing the video to save you sometime. I try to walk 10 k steps a day (Intergrated into my work day/daily chores), three times a week I do 20 mins of zone 2 cardio with superset of chest and back/shoulder, arms and abs/legs and back (this I do at the gym).
@@caiopenhalver4900 No pockets in a shroud. Can't trust old friends suddenly reappearing, never know for sure what your girlfriend likes more, your money or you. No matter how much you spend or how pretty the toy. It all looses it's value, very quickly. Maybe I'm just jaded...
Used to watch your channel even when I didn't workout....I've gotten inspired and started my workout journey recently and also started posting my daily progress....Hopefully one day I get a body like yours
Carb addiction is real. I've been on a Carnivore diet for 3 years, but until 2 months ago was still putting 10% and heavy cream in my coffee (haven't given up the bean water yet 😅) I was pinned at 180 lbs eating as much as I wanted, with I'd say 13-15% BF. I'm now dairy free, and shredded down to 171 lbs, making no changes in activity or food portioning. It's been said Insulin is the master fat storage hormone, and I can't help but agree.
@@StreetTruckinTitan They kind of are. Your body can - as an emergency procedure (!) - convert other macros to energy. But this comes at a price and damages your system. You can even die from this (ketoacidosis) So yes, as your diesel car may be able to run on salad oil, you can run without carbs. But this is not good for you. That is at least what they teach you at med school, where they don't want to sell you sth.
The hardest part for me is eating right while hanging out with friends after church and things like that so I try and stick to my diet 90% of the time so that the 10% I don’t won’t have much of an impact. I don’t wanna be that guy who doesn’t eat at a potluck
just eat it lol, im at 11-12% body fat right now, and losing weight while i still ate mcdonalds... but instead of the usual 3 double cheeseburgers i eat 1. i won't lose weight, but i won't gain weight either. it's more about the portion size then what you actually eat.
My name is Heather i am 19 years old and i weighed myself yesterday and i am at 198 lbs I've been struggling with my eye disability and i lost hope of living a long time ago i tried to fix that by training but i couldn't because i keep imagining myself dead in a few years i struggled in school and social life i always thought i was a disappointment for everyone in my life and i have tried to unalive myself 3 times so far and when i started watching your videos i got motivated to just let it go and be happy but i couldn't make a good plan for myself because I'm a student and i can't afford any gym access or online courses I'll try to make a plan for myself and stay consistent i really appreciate your videos ❤
Jump rope is a great cheap way to get your 2-3 hours of cardio zone 2 to keep your heart rate to 60-70% of max heart rate. Boosts mitochondrial function, red blood cell production, and works out the most important muscle, the heart!
I’ve been walking between 10,000 to 20,000 steps a day for the last month. I started at 225 I’m down to 210 now. Started putting in push ups and squats for my exercises hopefully building more muscle
I hate when someone posts something in the comments that is completely realistic and doable. Makes me realize I don't have an excuse actually.😂 cheers and thank you.
on god this works soooooooooo goooood like i do 10K steps no matter no what plus 20MIN of running in total i did it for 2months lost 29 POUNDS also my diet was only 700-800cal
Great video as always!! I wish you could make a version for women. I know universal rules will hold true, but body fat percentage that achieves a similar-looking physique is different, and side effects of reaching to and staying at below 15% body fat extends further
@@plasmadominanceI would go one further than this and recommend Dr Mindy Pelz for guidance on healthy fasting for women. Her book “Fast like a girl” is excellent.
I did an insane 15,000 steps a day this past week And I can definitely tell my pants feel better. I'm a teacher so I get a lot of steps just doing my job and walk in the halls and doing carpool duty in the afternoon. I think I'm just gonna reduce my calories by 100 calories each day this week and only try to get 12,000 steps each day. It seems to be a little more balanced approach.
It’s important to note everyone, regardless of sex, needs 30g of fat per day for hormonal health. On the high end, I cap my fat intake at 60g for satiety and definitely do not exceed 90g per day. For an entire year, I ate at maintenance calories and let my deficit come from exercise. Eventually I got to a point where I had to raise carbs in order to facilitate more fat burn.
Actually your body is at its healthiest when you fast. Eating nothing at all causes your body to produce ten times the hormone that boosts your immune system after about 72 hours. So after 3 days of nothing but water your immune system will be at a level it never gets to otherwise and you could literally not get sick or diseased. So the idea you just get some type of food source daily to be healthy is complete bunk.
The aggressive deficit at the beginning and then tapering off is actually the recommended way to go for obesity but not for someone trying to lean out. If your bmi is over 30% you can drastically reduce calories without losing muscle or needing a vitamin supplement. But as you drop below 30% you have to start decreasing the deficit more and more as your bmi gets lower. That aggressive calorie deficit in the beginning actually helps build better habits later though. The average honey bun has 480 calories in it, but 3/4 cup of rice and 2 oz of chicken is only around 350-375 calories. Which would you rather have if you only have 1200-1500 calories for the day? I really like that Jeremy said simple, but not easy. It is simple, but not easy to do. Im gonna start saying that now lol
Wo this is a very amazing and superb video bro telling about this topic of how to get lean in just 60 days and keep it up and keep up the wonderful work for all of us and take care Keep smiling always
For me a diet based on satiety per calorie and low caloric dense foods really helps. I lost 37 pounds without hunger, without counting calories, without cardio or increase step count. The idea is to severely reduce or remove all high caloric dense food and eat mostly medium and low caloric density. Cravings are bad at first but if you stick to it it gets easier over time. Strength training is essential to maintain lean body mass. It has been shown in studies that whole eggs are better for weight loss than eating egg white only. I don't know how that works and it doesn't make much sense to me but it seems to work that way. Based on that study I lean down eating 3 whole eggs a day. Some things are counter intuitive. Apple has calories but a blank recommendation to eat more apples is enough to induce weight loss in overweight people. From personal experience eating raw carrots is even better. They have low calories and high satiety
@@hugofontes5708 One great tip of you want to lose weight - Drink whey protein and eat a fruit. The solid food slows down gut transit and the protein content increase satiety per calorie. Banana, apple, pear, papaya... you can vary to avoid getting bored. One raw carrot + whey is even better on satiety per calorie. If you make a smoothie with the fruit and whey calories are the same but satiety will go down. It's fine comparing with processed foods but not the same as eating the fruit and drinking whey.
Eddie Hall once said, "when i see a six pack, i'm thinking he needs to eat more" TRUTH! Like Jeremy just said, being a certain level of lean has its drawbacks. I've been sub 12% many times (7% lowest) and couldn't maintain because its mentally draining! No energy, no sex drive, no motivation. I'd keep it for a season, then let go and gain weight again.
I did some intermittent fasting 2 years ago. Usually 72-48-24-72... with one meal in between (usually a whole chicken :)). Lost a lot of weight, but over the next 2 years, I gained most of it back. Admittedly, my body looks nothing like before the fasting - I managed to reshape myself substantially. But now I have a problem with fasting - as soon as I start, my brain knows EXACTLY, what's ahead and fights back. It is painful.
Exact same situation I’m going through. I lost 60 pounds within two months, through vigorous training and OMAD + 20-4 fasting. I dropped from 260-188 pounds. It was highly unsustainable! I was depressed, mentally; felt good physically though.
As an indian, our main carbs are known as roti (basically bread). Now I have tweaked mine by reducing the size and flour when making it but its quite difficult to eliminate carbs entirely
Do not under any circumstance remove carbs entirely without consulting a doctor. Carbs are absolutely vital to the normal functioning of your body, particularly your brain. The ketogenic diet was developed primarily to treat schizophrenia and is not recommended for anyone else, and even that diet only cuts carbs 70 - 80%. Reducing carbs is great but your body requires all three macronutrients.
never. and I mean NEVER eliminate food groups He said it in the video, it's literally impossible to sustain a diet by eliminating food groups Just decrease your intake in carbs, that should do the job
God bro the more i watch this the more this looks like a box to check to make sure the channel stays getting views. My guy. You have this video all ready
I watch a lot of fitness stuff on youtube. I like how your experiments show by example. The approach that you use and how you explain it is thorough, yet easy to understand. I have been fitnessing for maybe like 5-7 years on and off. This is my first comment on any of your videos but I also really enjoyed the vo2 max video. Thanks for your content.
What pisses me off most is how my body stores fat in the love handle region so stubbornly! Jeremy doesn't even have love handles at 15%! I still have love handles at 12%! So I keep shredding. Guess I have to go down to single digits just to see if I even can get rid of them ever.
I guess it's about proportions too. If you trained other parts, you might think less of your "love handles". Depending on your clothes and position of underwear and shorts they may be less visible. But in general, you should look great anyway, do you really NEED them off?
I'm just ending a cut, down to 17.3% from 19.8%. I'm happy about that, but still feel really discouraged. It took me 5.5 months and even trying to maximize protein and train hard, still almost half of what I lost was lean tissue, almost half the lean tissue I gained on the bulk I did before the cut 😕 And when I bulk, not gaining a ton of fat is always super hard. I basically spent a year on the bulk and the cut and while I am definitely much stronger now (I've continued to progress in the gym), I barely look any different. I try to do all the right things, but it's frustrating how much harder it is than it looks online!
@@Dbwj-so6mu Protein around 150g (starting weight was about 160 lbs.), more like 135ish in the last month when I went a little more aggressive and I was around 155 at that point. Deficit was maybe 325 to start and then more like 450-500 in the last month.
@@timeunderintention I’m not an expert but I’ve seen people say when you are cutting to boost protein to 1.5g per lb to really help retain muscle mass, I think 0.8g per lb is fine for maintenance of bulk but maybe for a cut a higher protein intake could help
@@Dbwj-so6mu 225g protein sounds insane to me for a 150 lb. person... surely it can't require that kind of ratio or most people would be struggling hard to keep muscle on a cut and it doesn't seem like that's the case.
@@timeunderintention idk everyone’s different, but it’s like a lot of people say, if you are struggling to gain weight, add more calories, so I would assume if you are struggling to retain muscle while cutting bumping up protein and maybe not doing a crazy amount of cardio, I think a lot of people do crazy amounts of cardio and maybe that’s where they go wrong, I know a guy who was competing tho and he was pushing 210g of protein a day in the 140s weight range while cutting so like lots of people say it’s better overshoot I guess, but to be fair this person was 5-7% bf so extremely lean, but other then that I think maybe even take a maintenance break or even a little small very slim bulk like 200-300 over maintenance to try get some of that muscle back, I’m not a sports scientist or anything like that to really say much but I remember the concept of “muscle memory” where once you have built a certain muscle mass, even if you lose it you can get it back in like 1/3 of the time it took to build it the first time or something like that so maybe a little maintenance or small bulk to try and add some muscle back then going back on the cut could be the move, I stopped cutting like a month or 2 ago when I realized I was probably losing muscle because I was getting weaker in my notes app where I couldn’t even match my reps from last session so I went on a maintenance+ small surplus to start getting stronger again, but yeah that’s probably what I would think of doing cuz if u lean bulk and don’t get stronger or put on too much fat u could always just cut again or figure it out from there the next step
I was 45% body fat 2 years ago, now sat at 18% and building muscle slowly, want to get leaner, but happy at 18% for now. Sticking to maintenance calories and weight training for 12 months before cutting further.
Jeremy, i just started seeing your videos and i notice that you are one of the few people that really test things out. ¿Could you make a video of the calories lost in different breathing exercises like Wim Hoff method and pranayama? Almost no one talk about this but making those exercises i felt a lot of weight loss and i wanted you to tested please.
Refreshing to hear someone acknowledge that 10,000 steps/day isn't a good goal for everyone. It's better to have a more realistic goal and leave some room for exceeding it - that's far more motivating.
I cannot count calories. I could not do it to save my life, I tend to become obssesive about it to a point where it is not healthy. How manageable do you think this is without counting calories?
Just finished a 15km ruck with about 25lbs on my back, 2.5 hours. Next Sunday it's 30lbs, etc up to 50lbs. Reset to 25lbs and going to up 20km and +5lbs p/week until at 50lbs again. 12 weeks, 3 months (with 2 buffer weeks for days off or injuries). Eating at caloric maintenance I _should_ cut a bunch of fat from my previous bulk, while keeping the majority of my strength and muscle, if not still increasing it. I do an annual DEXA at the end of the year, and last year in the last 3 months was cutting and doing way too much cardio on way too much of a caloric deficit, and likely catabolized the crap out of my muscle mass. If you build more muscle mass, but stay at the same grams of bodyfat, that's now a smaller number of bodyfat percentage. You lost no bodyfat, but more lean mass means it goes down. Also, hypertrophy makes a big difference to looking strong/lean, even though you have no less fat or are not any stronger.
Influencers need to STOP the “everybody can do it”. The average person cannot get down to 12% body fat AND be jacked. You have to have amazing genetics to be able to do that. Most people’s bodies will fight to keep them in a certain weight and body fat range. Don’t compare yourself to others. Be a better you than yesterday. The only competition is with yourself.
Thats a cope. Even if you have bad genetics, you can gain 6-8 pounds of muscle in a year. 8 pounds and if you slim down = brad pitt physique in Fight club. Just make sure you get 160-200g of protein, and train 3-4x a week and you will build muscle. This is how it goes for 1 year of training for complete beginner according to genetic lottery: 1. Bad genetics 5-10 pounds. 2. Average genetics 10-15. 3. Good genetics 15-20 pounds. 4. World class genetics 20-25 pounds 5. Freaks of nature, 0.01% 25-30pounds. Most theoretical gains are in 1st 3 years, about 80-90% of all possible gain. So even if you have bad genetics, let say 1st year only 5 pounds, 2nd year 2.5, 3rd year 1.25. Thats 8.75 pounds. Thats for a person with basically the shittiest genetics ever. You literally have to be bottom 5-10%, yet still can have brad pitt type of body. Unless a person is physically disable, everyone can have a very nice body. If you have bad genetics in muscle gain, and stuborn fat, you still can get to 15% body fat without that much of a problem. Just train, and eliminate most junk food (have it occasionally).
I'm at 16% bf and hate it. Although to be fair, it's my expectations for having done bear David Goggins levels of cardio runs (I'd run 6 miles everyday as opposed to his 7) so I expect my body to look better than what it has stagnated to. I've been eating despite never feeling that hungry in the cut so I think it's time I expose myself to actual, true hunger since at this point I'm sure that I have either been overeating or experiencing massive water retention, but I'll definitely have to reduce the running.
Great video and perfectly timed for me, as I'm currently trying to lose 2Kg of fat mass and add 1Kg of lean mass in the next 2 months. So a 60 day guide is exactly aligned to my current goal!
I am not a fan of diets, I believe a person should know their body and not eat things that make them put on weight or blot. For me one thing is starches that make me blot and gain weight and you should never overeat, stuffing yourself. Listen to your body if you eat something it does not like it will tell you in some disgusting ways sometimes and when are eating it will tell you when you are done.
loved this. I've taken a break from reverse dieting & counting calories because I was moving. Now trying to adjust to my new environment then get back into it. This was a great foundation to get back into the basics. Keep it up!
I've been at it consistently for 1.5 years. Dropped from 250 lbs to 163 lbs at the moment. 15.3% body fat, still no abs, but that's my goal. When do I become a millionaire?
If a person doesnt exercise much, a 15 minute run is going to be a lot better than a 15 minute walk. It's harder on the joints, but loads the muscles a lot more than a walk. Core, back, and legs are all loaded more during running.
Hey Jeremy just love your content, it's so helpful and so knowledgeable. Just for more help could u make a video on the dumbbell based workouts or home based because not all and personally me i don't have access to the gym, most of the exercises that are mentioned in your program are gym based which obviously can't be practiced at home. So a kind req , could you make one please??
Regarding the increased calories on the weekend, you can just fast for 1.5 days and thus you don't have to worry about it. I do intermittent fasting, eating every day from 2pm until the evening, but I skip saturday, in the evening it doesn't make much more sense to eat if I get tired enough, and from the next day I just have to wait as usual. It's easier to do this on the weekend because you sleep as long as you want to, and while you sleep, you won't have hunger.
I feel like starting extreme is also why soo many people fail because it's such a massive de-motivator and mental challenge to not only get into workouts but also give yourself soo little to be happy about with food too. For me I found the way I kept motivated the most was doing workouts and slowly getting into my diet, then when you hit that first plateau, thats when I kick the diet in hard to get through that plateau as fast as possible, otherwise that plateau de-motivates me more than anything else I can do.
I have started taking my training more seriously. I am 6' and right around 220lb at a very estimated 26% body fat. I would like to lose fat, but it at the moment is not a priority, so at the moment im focusing more on functional strength, some muscular endurance, and getting larger muscles. I am not bulking nor cutting really, just enjoying my time when I go to the gym (5-6 times a week) and focus on hypertophy and form with slightly shorter than normal rest times.
Yeah is so much to take in lol Also hardest part for any diet I’ve tried isn’t the weekends, it’s deciding what I want to eat and how I ration each food group. Counting calories has always been a barrier to entry for me
72 years old. Dropped 70 pounds in the past 3 years and it is still off. What diet did I use? No diet - changed lifestyle - healthier food, more exercise (walking), some weight training. Excellent video - as usual.
Eating healthier food is dieting. Dieting just means regulating your food consumption. Most people just assume dieting = eating less. But there are other ways to regulate. You dieted by regulating your calorie intake with healthier food. But regardless, congrats! That's quite the accomplishment.
Hi do you know that you have one of the oldest videos in youtube.the oldest video ever was 16 years ago and you have upload one video 15 years ago😮!
Healthier food = diet 😂
If you ate healthier food then you did change your diet. A diet is simply a pattern of eating
No offense, but I think it is because you are old and is slowly losing a lot of weight and rotting ( I am genuinly sorry and I profusely apologize, I don't know what word to replace rotting)
Weekends are easy when you have no friends
Or kids
Let me fix your sentence: *Weekends are easy when u have real success oriented friends*
Facts 🤣
@Stevohoodnigga11-23 yeah maybe for you but Mr. Anonymous' sentence was correct for him and myself.
@@Stevohoodnigga11-23you must be American.
Success is being able to relax on the beach with friends and family with good food and good wine, without stressing about work/money.
I've been dieting & training for 9 months now. I'm still not under 20% BF. Progress has been phenomenal though. Just wanted to share 3 things from my experience: 1. Fat loss (this is what you're aiming for not weight loss) will not be linear. You will lose fat, gain some back, the lose some more. 2. The reason for this is life. Either you forget to take a break from dieting, get injured, have a break up, something will happen. 3. By just slighly venturing away from your diet, a pizza here and there, get a burger on your way home from work, nothing serious, it will take around 4 days!! to lose 3-4 weeks of progress. But it's all fine, by this time you are already at a much lower BF% than you were and you will lose it again, just know that this will happen and get back to plan within a week!
im glad you have the progress i hope you have the will to continue and keep up the good work
Fasted for 10 days, working, cycled 100miles/week to my company. Not funny, but effective.
The pizza and the chips here and there takes away the entire effort 💯
Sure, if your here and there is every other day, but it is important to treat yourself realistically. Once a week shouldn't kill you unless you are training for competition which your average person is not. @inshafc
Don’t worry, Ozempic will be cheap in the future when it becomes patent free in about one year. And then the world is yours.
Its good to see your still uploading man. About two years ago i started my fitness journey and your videos with the no equipment were the ones that got me going. Since then, i have dropped 40 pounds of fat and added about 10-15 pounds of muscle and now have abbs. You probably wont see this comment but if you do just know to keep grinding and motivating because you change lives
Great stuff brother, we're proud of your lifestyle changes and results.
I got shredded but it took more than 60 days to do so and I am as discipline as they come. It took me 8 months
This video is for those who want the look, Jeremy is a young dude huge advantage to be slimmer, more active, more need for calories , and not the tendency for people 40 plus to gently gather weight. This video though true is kind of BS . I think for those older getting down to under 20% is doable, and avoid the very hard last section. Ie you need to eat way less to maintain 12% than 20% , at 20% if you stop eating after 8pm you may feel slightly hungry , but some nights at 12% you will feel really hungry .
Some good advice. plenty lean options for protein , milk , no ultra process junk, lots of greens, veggies, fiber , less more complex carbs, plenty of fluid. Fruit is fine especially post work out - berries etc really good. Don't skimp on good fats - avocado , EVOL, some nuts as stops hunger. Find that low calorie snack eg carrots, roasted chana ( chick peas ) whatever .
I've loss 15 KG in last 10 months , hip to waist 82%, but like you , you have to be discipline . I have a big advantage I hate sugar , and love veggies and salads. My treats i love nuts, roasted chana , very dark chocolate and a few other low sugar things . Cardio except zone 2 is BS for losing weight. Strength training is more effective. Ie hard cardio work , makes hunger.
I also hate low grade pizza , burgers ( Macdonald's is crap , sweet buns, not teeth needed ) . Anyway don't eat mammals anymore , no need, still eat chicken and fish
can you clarify, was it 8 months or 60 days
@@BloominOnion1 eight months
It's because women's bodies hold on to body fat a lot more because of the hormonal structure of a woman's body. And it makes sense logically because women need higher hormone and body fat levels to support pregnancy. That's why.
@@UmarOmar999 thanks. Agreed!
Oi guys…
Easy tactics to beat hunger ->
Protein shakes (especially casein that is micellar/curdles for hours in ur stomach)
And at night, after dinner either have 1 shake or BRUSh YOUR TEETH
I kid you not, brushing just makes food and drinks in general of putting. Whether you just put a tad bit of toothpaste and swish it around for a few minutes, actually brush or mouthwash, I basically refuse to eat after that.
Also drink a ton of water
Ez dubs boys. Get shredded let’s go
Oh and for that weekend issue (I love my beers so yeah…)
Another key is to either eat filling lean food (eg 1 chicken breast) before going out so you only order and appetiser (entree for based non Americans 🗿) or have small bites of ur mates food.
OR
Get a hobby that consumes lots of time and keeps you away from the kitchen/fridge/pantry
Even if this is playing video games for 6-10hours straight and only drinking water and diet bevs, shopping (so long as you evade the food court) or something else (doesn’t have to be active), then you’re winning.
❤
Just eat eggs and your hunger disappears 😂
That’s the thing. Hunger at night is a big problem. I’ll be done eating and stay a little late doing stuff like studying and I’ll end up hungry fighting it which ends up in me eating a whole meal feeling bad or even door dashing lol it’s bad.
If I eat caseine I’ll be pissing backwards for day 😂
Wow, this is exactly the motivation I needed! It's refreshing to hear a realistic and sustainable approach to fat loss. Starting aggressive but then balancing it out sounds genius. And those weekend treat meals? Brilliant!
Best fitness UA-camr by far
Jermey and Jeff nippard are the goats
v-shred has better info
@@kakkakontent wasent he proven to be pushing false info?
Don't forget Sean nalewanyj
Debatable, but definitely up there (in terms of Science-Based videos rather than "Bro-Science").
1. Diet: Go hard from the start, then increase calories as your body tells you. Take breaks from your diet. Have cheat days.
2. Training: weight training is key. Train all muscle groups so you don’t lose muscles. Cardio is good to have but not HIIT or running. Just integrate walking into your day. 8k-10k per day as a target.
3. Staying lean - your body is designed to hold on to weight as you drop more. So your metabolism drops as you diet. And it gets harder and harder to lose and maintain as you get lower in your body fat. So have a plan. Walk more …
Great advice. PS lose not loose
replace your cheat days with cheat meals bro
But walking burns fewer calories than jump rope or running & you said, walk more which takes a lot of time. How many hrs will you walk in a day?
I am just summarizing the video to save you sometime.
I try to walk 10 k steps a day (Intergrated into my work day/daily chores), three times a week I do 20 mins of zone 2 cardio with superset of chest and back/shoulder, arms and abs/legs and back (this I do at the gym).
@@BronchoBobHow long does 10k steps take? What about 8k?
The first 40 seconds have me weak 😂. Look at all of us trying to be part of this tiny percentage group
hey if you want a flat belly tonic in cheap price who reduce belly fat only in 7 days replie me
What do you mean trying?
@@BhaktiSatsangBS bros selling elixir voodoo shit im crying 😭😭
Most genuine fitness UA-camr he always gets to the point without making things up
wtf I'm lean but I'd rather be a millionaire
You only think that lol 😂
First thing that came to my mind!! 😅
@@caiopenhalver4900
No pockets in a shroud.
Can't trust old friends suddenly reappearing, never know for sure what your girlfriend likes more, your money or you.
No matter how much you spend or how pretty the toy.
It all looses it's value, very quickly.
Maybe I'm just jaded...
I'm a millionaire but would rather be lean
@@adeelsheikh9574 your millions for my 6pack
The walking advice was eye opening. I am never under 12000 steps. So moderate training and a focused diet should be enough then right?
Used to watch your channel even when I didn't workout....I've gotten inspired and started my workout journey recently and also started posting my daily progress....Hopefully one day I get a body like yours
Carb addiction is real. I've been on a Carnivore diet for 3 years, but until 2 months ago was still putting 10% and heavy cream in my coffee (haven't given up the bean water yet 😅) I was pinned at 180 lbs eating as much as I wanted, with I'd say 13-15% BF. I'm now dairy free, and shredded down to 171 lbs, making no changes in activity or food portioning. It's been said Insulin is the master fat storage hormone, and I can't help but agree.
Yeah flour and sugar are so addictive
Carbs are non essential. protein / fats are king
@@StreetTruckinTitan all the best athletes eat carbs
@@StreetTruckinTitan They kind of are. Your body can - as an emergency procedure (!) - convert other macros to energy. But this comes at a price and damages your system. You can even die from this (ketoacidosis)
So yes, as your diesel car may be able to run on salad oil, you can run without carbs. But this is not good for you. That is at least what they teach you at med school, where they don't want to sell you sth.
@@jayjericho617name one essential carbohydrate
The hardest part for me is eating right while hanging out with friends after church and things like that so I try and stick to my diet 90% of the time so that the 10% I don’t won’t have much of an impact. I don’t wanna be that guy who doesn’t eat at a potluck
☦
don’t worry dude i had to tell my family and stuff too Thaf I’m fasting and there always worried about me
I think 90/10 is a great ratio. You’ve gotta relax and cut loose sometimes to keep things sustainable.
just eat it lol, im at 11-12% body fat right now, and losing weight while i still ate mcdonalds... but instead of the usual 3 double cheeseburgers i eat 1. i won't lose weight, but i won't gain weight either. it's more about the portion size then what you actually eat.
Stick to protein. I always get wings when I'm out with people.
Thank you, may God bless you all and everyone. ❤
My name is Heather i am 19 years old and i weighed myself yesterday and i am at 198 lbs I've been struggling with my eye disability and i lost hope of living a long time ago i tried to fix that by training but i couldn't because i keep imagining myself dead in a few years i struggled in school and social life i always thought i was a disappointment for everyone in my life and i have tried to unalive myself 3 times so far and when i started watching your videos i got motivated to just let it go and be happy but i couldn't make a good plan for myself because I'm a student and i can't afford any gym access or online courses I'll try to make a plan for myself and stay consistent i really appreciate your videos ❤
If you can improve 1% you can improve 100%.
if you can’t do the gym, just walk do the 10,000 steps at a local park
@@user-dt9fq6re3n i have a lot of free time in the morning so I'm currently taking 18k steps a day and I've been doing it for a month now
i believe in you! just keep going. Wish you the best! And you are worth it, don't forget this.
Jump rope is a great cheap way to get your 2-3 hours of cardio zone 2 to keep your heart rate to 60-70% of max heart rate. Boosts mitochondrial function, red blood cell production, and works out the most important muscle, the heart!
is no one gonna talk about how absolutely crisp the dap at 10:36 was? joint had my ears ringin
I’m saying bro it was clean asf
Bro they hit the heavenly dap.
I’ve been walking between 10,000 to 20,000 steps a day for the last month. I started at 225 I’m down to 210 now. Started putting in push ups and squats for my exercises hopefully building more muscle
That’s smart
I hate when someone posts something in the comments that is completely realistic and doable. Makes me realize I don't have an excuse actually.😂 cheers and thank you.
on god this works soooooooooo goooood like i do 10K steps no matter no what
plus 20MIN of running in total
i did it for 2months lost 29 POUNDS also my diet was only 700-800cal
Great video as always!! I wish you could make a version for women. I know universal rules will hold true, but body fat percentage that achieves a similar-looking physique is different, and side effects of reaching to and staying at below 15% body fat extends further
Agreed! And not everything that works for men are healthy to practice for women (e.g. intermittent fasting)
I would suggest using Dr. Berg's intermittent fasting methods for women and combine with the disciplines of Jeremy for the optimal balance :)
@@SchatzePalen May I know why intermittent fasting is bad for women?
@@plasmadominanceI would go one further than this and recommend Dr Mindy Pelz for guidance on healthy fasting for women. Her book “Fast like a girl” is excellent.
I did an insane 15,000 steps a day this past week And I can definitely tell my pants feel better. I'm a teacher so I get a lot of steps just doing my job and walk in the halls and doing carpool duty in the afternoon. I think I'm just gonna reduce my calories by 100 calories each day this week and only try to get 12,000 steps each day. It seems to be a little more balanced approach.
I did the same like you! 15K steps a day for a week and I'm down two waist size XD
just came from the other vid 2 months ago , I love your videos man and learn a lot through them , keep up the good work
This explains why the really ripped guys at my gym are ALWAYS walking around between sets 😂
It’s important to note everyone, regardless of sex, needs 30g of fat per day for hormonal health. On the high end, I cap my fat intake at 60g for satiety and definitely do not exceed 90g per day. For an entire year, I ate at maintenance calories and let my deficit come from exercise. Eventually I got to a point where I had to raise carbs in order to facilitate more fat burn.
Actually your body is at its healthiest when you fast. Eating nothing at all causes your body to produce ten times the hormone that boosts your immune system after about 72 hours. So after 3 days of nothing but water your immune system will be at a level it never gets to otherwise and you could literally not get sick or diseased. So the idea you just get some type of food source daily to be healthy is complete bunk.
The aggressive deficit at the beginning and then tapering off is actually the recommended way to go for obesity but not for someone trying to lean out. If your bmi is over 30% you can drastically reduce calories without losing muscle or needing a vitamin supplement. But as you drop below 30% you have to start decreasing the deficit more and more as your bmi gets lower. That aggressive calorie deficit in the beginning actually helps build better habits later though. The average honey bun has 480 calories in it, but 3/4 cup of rice and 2 oz of chicken is only around 350-375 calories. Which would you rather have if you only have 1200-1500 calories for the day? I really like that Jeremy said simple, but not easy. It is simple, but not easy to do. Im gonna start saying that now lol
Wo this is a very amazing and superb video bro telling about this topic of how to get lean in just 60 days and keep it up and keep up the wonderful work for all of us and take care
Keep smiling always
I love these videos you've done, it's like you've got stock footage for EVERYTHING , every workout, every diagram to help, Its heavily appreciated.😂
For me a diet based on satiety per calorie and low caloric dense foods really helps. I lost 37 pounds without hunger, without counting calories, without cardio or increase step count.
The idea is to severely reduce or remove all high caloric dense food and eat mostly medium and low caloric density. Cravings are bad at first but if you stick to it it gets easier over time.
Strength training is essential to maintain lean body mass.
It has been shown in studies that whole eggs are better for weight loss than eating egg white only. I don't know how that works and it doesn't make much sense to me but it seems to work that way. Based on that study I lean down eating 3 whole eggs a day.
Some things are counter intuitive. Apple has calories but a blank recommendation to eat more apples is enough to induce weight loss in overweight people.
From personal experience eating raw carrots is even better. They have low calories and high satiety
Doing the same approach, prevent hunger to stay cool and avoid cravings. I had been contemplating carrots for a while now, I might just make the jump.
@@hugofontes5708 One great tip of you want to lose weight - Drink whey protein and eat a fruit. The solid food slows down gut transit and the protein content increase satiety per calorie. Banana, apple, pear, papaya... you can vary to avoid getting bored.
One raw carrot + whey is even better on satiety per calorie.
If you make a smoothie with the fruit and whey calories are the same but satiety will go down. It's fine comparing with processed foods but not the same as eating the fruit and drinking whey.
So impressive! A journey full of determination and discipline. Thank you for sharing the detailed plan to achieve these amazing results!
Great video- you hit all of the important parts of weight loss/ muscle gain. You look great! Thanks for the inspiration!
Time to shape up for winter.
Eddie Hall once said, "when i see a six pack, i'm thinking he needs to eat more"
TRUTH! Like Jeremy just said, being a certain level of lean has its drawbacks. I've been sub 12% many times (7% lowest) and couldn't maintain because its mentally draining! No energy, no sex drive, no motivation. I'd keep it for a season, then let go and gain weight again.
I did some intermittent fasting 2 years ago. Usually 72-48-24-72... with one meal in between (usually a whole chicken :)). Lost a lot of weight, but over the next 2 years, I gained most of it back. Admittedly, my body looks nothing like before the fasting - I managed to reshape myself substantially. But now I have a problem with fasting - as soon as I start, my brain knows EXACTLY, what's ahead and fights back. It is painful.
Exact same situation I’m going through. I lost 60 pounds within two months, through vigorous training and OMAD + 20-4 fasting. I dropped from 260-188 pounds. It was highly unsustainable! I was depressed, mentally; felt good physically though.
As an indian, our main carbs are known as roti (basically bread).
Now I have tweaked mine by reducing the size and flour when making it but its quite difficult to eliminate carbs entirely
.
Do not under any circumstance remove carbs entirely without consulting a doctor. Carbs are absolutely vital to the normal functioning of your body, particularly your brain. The ketogenic diet was developed primarily to treat schizophrenia and is not recommended for anyone else, and even that diet only cuts carbs 70 - 80%. Reducing carbs is great but your body requires all three macronutrients.
never. and I mean NEVER eliminate food groups
He said it in the video, it's literally impossible to sustain a diet by eliminating food groups
Just decrease your intake in carbs, that should do the job
Bro just eat 6 medium size roti with less oil/ghee and add more protein but if you vegetarian then eat dal ,then you need to eliminate roti
@@yathishb79546 rotis?? Bro wth
God bro the more i watch this the more this looks like a box to check to make sure the channel stays getting views. My guy. You have this video all ready
The editing on these videos are so damn good
I watch a lot of fitness stuff on youtube. I like how your experiments show by example. The approach that you use and how you explain it is thorough, yet easy to understand. I have been fitnessing for maybe like 5-7 years on and off. This is my first comment on any of your videos but I also really enjoyed the vo2 max video. Thanks for your content.
We demand the Jeremy app!
black tea kills my appetite dead. i've dropped 30 kgs/66 pounds in 2 years and am aiming for another 10kg loss
What pisses me off most is how my body stores fat in the love handle region so stubbornly! Jeremy doesn't even have love handles at 15%! I still have love handles at 12%! So I keep shredding. Guess I have to go down to single digits just to see if I even can get rid of them ever.
Or maybe the lovehandles actually is partly muscles 👍
I guess it's about proportions too. If you trained other parts, you might think less of your "love handles". Depending on your clothes and position of underwear and shorts they may be less visible.
But in general, you should look great anyway, do you really NEED them off?
Wow, super video. Brilliant production. 🎉
I'm just ending a cut, down to 17.3% from 19.8%. I'm happy about that, but still feel really discouraged. It took me 5.5 months and even trying to maximize protein and train hard, still almost half of what I lost was lean tissue, almost half the lean tissue I gained on the bulk I did before the cut 😕 And when I bulk, not gaining a ton of fat is always super hard. I basically spent a year on the bulk and the cut and while I am definitely much stronger now (I've continued to progress in the gym), I barely look any different. I try to do all the right things, but it's frustrating how much harder it is than it looks online!
how much protein did u eat daily and how big of a deficit did you use
@@Dbwj-so6mu Protein around 150g (starting weight was about 160 lbs.), more like 135ish in the last month when I went a little more aggressive and I was around 155 at that point. Deficit was maybe 325 to start and then more like 450-500 in the last month.
@@timeunderintention I’m not an expert but I’ve seen people say when you are cutting to boost protein to 1.5g per lb to really help retain muscle mass, I think 0.8g per lb is fine for maintenance of bulk but maybe for a cut a higher protein intake could help
@@Dbwj-so6mu 225g protein sounds insane to me for a 150 lb. person... surely it can't require that kind of ratio or most people would be struggling hard to keep muscle on a cut and it doesn't seem like that's the case.
@@timeunderintention idk everyone’s different, but it’s like a lot of people say, if you are struggling to gain weight, add more calories, so I would assume if you are struggling to retain muscle while cutting bumping up protein and maybe not doing a crazy amount of cardio, I think a lot of people do crazy amounts of cardio and maybe that’s where they go wrong, I know a guy who was competing tho and he was pushing 210g of protein a day in the 140s weight range while cutting so like lots of people say it’s better overshoot I guess, but to be fair this person was 5-7% bf so extremely lean, but other then that I think maybe even take a maintenance break or even a little small very slim bulk like 200-300 over maintenance to try get some of that muscle back, I’m not a sports scientist or anything like that to really say much but I remember the concept of “muscle memory” where once you have built a certain muscle mass, even if you lose it you can get it back in like 1/3 of the time it took to build it the first time or something like that so maybe a little maintenance or small bulk to try and add some muscle back then going back on the cut could be the move, I stopped cutting like a month or 2 ago when I realized I was probably losing muscle because I was getting weaker in my notes app where I couldn’t even match my reps from last session so I went on a maintenance+ small surplus to start getting stronger again, but yeah that’s probably what I would think of doing cuz if u lean bulk and don’t get stronger or put on too much fat u could always just cut again or figure it out from there the next step
Amazing video, professional quality, great presentation.
I was 45% body fat 2 years ago, now sat at 18% and building muscle slowly, want to get leaner, but happy at 18% for now. Sticking to maintenance calories and weight training for 12 months before cutting further.
How much is your age
@@charuagrawal915 41 now, I was 39 when I started at 130kg. Now 75kg
Amazing job Jay!
Jeremy, i just started seeing your videos and i notice that you are one of the few people that really test things out. ¿Could you make a video of the calories lost in different breathing exercises like Wim Hoff method and pranayama? Almost no one talk about this but making those exercises i felt a lot of weight loss and i wanted you to tested please.
0:28 no f$cking way
Its probably because millionaires dont give a f cause they get all the girls
Then I will choose to become a millionaire 😂
Id take the millionaire route and have a beer belly than lean.
But if i want abs. I want abs like eddy hall xD
If you become a millionaire, you get the resources to get lean
Refreshing to hear someone acknowledge that 10,000 steps/day isn't a good goal for everyone. It's better to have a more realistic goal and leave some room for exceeding it - that's far more motivating.
I cannot count calories. I could not do it to save my life, I tend to become obssesive about it to a point where it is not healthy. How manageable do you think this is without counting calories?
The compact but useful information density what you compile in these videos are just insane!
Thank you for your work!
@7:19 that fries really spoke to me.
Just finished a 15km ruck with about 25lbs on my back, 2.5 hours. Next Sunday it's 30lbs, etc up to 50lbs. Reset to 25lbs and going to up 20km and +5lbs p/week until at 50lbs again. 12 weeks, 3 months (with 2 buffer weeks for days off or injuries). Eating at caloric maintenance I _should_ cut a bunch of fat from my previous bulk, while keeping the majority of my strength and muscle, if not still increasing it.
I do an annual DEXA at the end of the year, and last year in the last 3 months was cutting and doing way too much cardio on way too much of a caloric deficit, and likely catabolized the crap out of my muscle mass.
If you build more muscle mass, but stay at the same grams of bodyfat, that's now a smaller number of bodyfat percentage. You lost no bodyfat, but more lean mass means it goes down. Also, hypertrophy makes a big difference to looking strong/lean, even though you have no less fat or are not any stronger.
Influencers need to STOP the “everybody can do it”. The average person cannot get down to 12% body fat AND be jacked. You have to have amazing genetics to be able to do that. Most people’s bodies will fight to keep them in a certain weight and body fat range. Don’t compare yourself to others. Be a better you than yesterday. The only competition is with yourself.
Thats a cope. Even if you have bad genetics, you can gain 6-8 pounds of muscle in a year. 8 pounds and if you slim down = brad pitt physique in Fight club. Just make sure you get 160-200g of protein, and train 3-4x a week and you will build muscle. This is how it goes for 1 year of training for complete beginner according to genetic lottery:
1. Bad genetics 5-10 pounds.
2. Average genetics 10-15.
3. Good genetics 15-20 pounds.
4. World class genetics 20-25 pounds
5. Freaks of nature, 0.01% 25-30pounds.
Most theoretical gains are in 1st 3 years, about 80-90% of all possible gain. So even if you have bad genetics, let say 1st year only 5 pounds, 2nd year 2.5, 3rd year 1.25. Thats 8.75 pounds. Thats for a person with basically the shittiest genetics ever. You literally have to be bottom 5-10%, yet still can have brad pitt type of body.
Unless a person is physically disable, everyone can have a very nice body. If you have bad genetics in muscle gain, and stuborn fat, you still can get to 15% body fat without that much of a problem. Just train, and eliminate most junk food (have it occasionally).
You should make a video on how to change your resting metabolic rate!
The quiestion is do you want to be that lean? It is suffering, you are restricted to what you can eat, 20% is the nice sweet spot tbf
it's about genetics too, I've been around 12-13% as long as I remember, eating what I want
I agree with you. Anything from 17 to 20% has me looking decent and feeling great.
20% is fat asf
I'm at 16% bf and hate it. Although to be fair, it's my expectations for having done bear David Goggins levels of cardio runs (I'd run 6 miles everyday as opposed to his 7) so I expect my body to look better than what it has stagnated to.
I've been eating despite never feeling that hungry in the cut so I think it's time I expose myself to actual, true hunger since at this point I'm sure that I have either been overeating or experiencing massive water retention, but I'll definitely have to reduce the running.
you get used to it relatively quickly
Good content love the consistency
I have the opposite problem, skinny all my life. Tell me how to build muscle and keep it forever 🙂
Rp strength has good info on that
Eat loads and train. Done.
eat low volume high calorie meals
eat meat , eggs , butter and call yourself a carnivore.
Great video and perfectly timed for me, as I'm currently trying to lose 2Kg of fat mass and add 1Kg of lean mass in the next 2 months. So a 60 day guide is exactly aligned to my current goal!
I am not a fan of diets, I believe a person should know their body and not eat things that make them put on weight or blot. For me one thing is starches that make me blot and gain weight and you should never overeat, stuffing yourself. Listen to your body if you eat something it does not like it will tell you in some disgusting ways sometimes and when are eating it will tell you when you are done.
I'd be more than satisfied with 15% body fat.
13-14 is the sweet spot
this man is going to change my life forever
So where is my money? I’m at 34%
loved this. I've taken a break from reverse dieting & counting calories because I was moving. Now trying to adjust to my new environment then get back into it. This was a great foundation to get back into the basics. Keep it up!
Why is everyone putting out fat low videos in the middle of stay warm / bulking season?
Today's the first day of Fall/Autumn, wdym?
Mind games. Gotta keep your competition guessing
You’ll be sad in the summer if you bulk lol
The first mistake is having a “bulking/cutting” mentality…it should just be being as healthy as possible
Did the scan at my gym last month and was genuinely surprised I was actually at 16% body fat without thinking too hard about it. 😎
I’d have to start training ab’s if a wanted to get lean. Imma stick to the bulk
Bro, grate job
Jeremy the type of guy to put a camera in the microwave.
Amazing video🤩💪🏼
How to get to 11.6% body fat. First, start at 12% body fat…
Exactly.
I've been at it consistently for 1.5 years. Dropped from 250 lbs to 163 lbs at the moment. 15.3% body fat, still no abs, but that's my goal.
When do I become a millionaire?
If a person doesnt exercise much, a 15 minute run is going to be a lot better than a 15 minute walk. It's harder on the joints, but loads the muscles a lot more than a walk. Core, back, and legs are all loaded more during running.
Hi Jeremey, love ur vids
Never get rid of EGG YOLKS ! the yolk has all the nutrition that you want and need. what a ridiculous statement to tell folks to not eat the yolks
chill bro he just sacrificed 1 yolk
Yeah you really need to chill what are you an egg yolk bigot?
This video motivates me to keep going! 🔥 Your energy is infectious. Any plans for a follow-along video soon
bruhhh!! I kept wiping of screen throughout the fricking video !!! thinking it was my screen !! stopppp with these backgrounds !! 😂😂🤣😅
Was about to write the very same thing haha
what software do you use to create your video animations?, you are master in explaining complex concepts in simple terms
This comment is older than this video...
?
It isn’t
Except Its not
I can confirm, it’s not
Bro saheen that time really dangerous..
Hey Jeremy just love your content, it's so helpful and so knowledgeable. Just for more help could u make a video on the dumbbell based workouts or home based because not all and personally me i don't have access to the gym, most of the exercises that are mentioned in your program are gym based which obviously can't be practiced at home. So a kind req , could you make one please??
I will do 1 push-up for every like 😂😂
i disliked your comment to make it easier on you
Thanks for the video lad, needed this 👌🏾
i like the way you put (just copy me) in your title
Regarding the increased calories on the weekend, you can just fast for 1.5 days and thus you don't have to worry about it. I do intermittent fasting, eating every day from 2pm until the evening, but I skip saturday, in the evening it doesn't make much more sense to eat if I get tired enough, and from the next day I just have to wait as usual. It's easier to do this on the weekend because you sleep as long as you want to, and while you sleep, you won't have hunger.
Brilliant content dude!
GREAT video!! Thank you always for the knowledge!
Excellent details! I’m on my way there. At the core it sounds like eat less calories, train effectively, and have an active lifestyle!
I feel like starting extreme is also why soo many people fail because it's such a massive de-motivator and mental challenge to not only get into workouts but also give yourself soo little to be happy about with food too. For me I found the way I kept motivated the most was doing workouts and slowly getting into my diet, then when you hit that first plateau, thats when I kick the diet in hard to get through that plateau as fast as possible, otherwise that plateau de-motivates me more than anything else I can do.
Great video! I rarely like videos tbh but I had too for this one. You are an inspiration man honestly
Love this video and topic! Exactly what I needed today
Great video, very informative and insightful
I have started taking my training more seriously. I am 6' and right around 220lb at a very estimated 26% body fat.
I would like to lose fat, but it at the moment is not a priority, so at the moment im focusing more on functional strength, some muscular endurance, and getting larger muscles.
I am not bulking nor cutting really, just enjoying my time when I go to the gym (5-6 times a week) and focus on hypertophy and form with slightly shorter than normal rest times.
This is all 100% spot on!
Great video!
Yeah is so much to take in lol
Also hardest part for any diet I’ve tried isn’t the weekends, it’s deciding what I want to eat and how I ration each food group. Counting calories has always been a barrier to entry for me
Nice video man!
Great video!! ❤ already was doing some of this before watching this video, started seeing results when I lowered my step count that was more realistic
Excellent video, I’m inspired to follow it and get 30pounds off
how about when I am going for a 1-2 week vacation with friends/family? The calorie intake would be so much more than usual for that period.
Bro, you really know how to make videos to get us entertained and helping us in our journey 😂❤ love U and blessings
Video came at a great time for my fitness goals!