FAT LOSS 101 FOR MEN (Chest Fat, Belly, Love Handles!)
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- Опубліковано 25 сер 2024
- Fat loss from the three most stubborn zones for men can be quite difficult, unless you have a plan. In this video, I share with you a three phase plan for losing fat in the abdomen, love handles or waistline area, and the chest. These spots are where most men carry their fat and are the last to lose it when dieting or trying to cut down. The reason for this is actually based on our genetics, but it doesn’t mean that we cannot do something about it.
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Before we get started however, here is a list of the videos that I referenced in the video for you to watch:
How to Stretch Your Chest - • How to Stretch Your Ch...
The 7 Minute Ab Workout - • 7 Minute Ab Workout (6...
Lose the Love Handles - • No More “Love Handles”...
The first thing you have to realize is that all three of these areas share the common problem in that they look bad mostly because of the abundance of body fat. You may even have developed muscles underneath, but as long as the fat is present you will never get a chance to see what it looks like. This means that your priority has to be on cleaning up your nutrition. If you refuse to eat better, no matter what else you do, you will never look better.
Early on however, you don’t have to get too specific with your eating. Simply make a pass through your diet and get rid of the obvious garbage that you know is not helping your cause. Sweets, excessive alcohol, sugars, etc can all be removed and replaced with more nutritious foods. You don’t have to necessarily worry about your macros at this point but just getting rid of the junk food and liquid calories.
Realizing that it will take some time to see the results of these changes however, you should start chipping away at the trouble spots in another way. For the abdomen, you want to first ensure that you can properly activate the muscles in the rectus and transverse abdominis. Most find this difficult and even when they do perform ab exercises they get frustrated at not being able to feel them. Next, you want to start adding in ab training but mostly in the form of rotational ab exercises. Instead of trying to do crunches and having the fat get in the way of the movement, you can work your abs without having to crunch. Finally, you want to incorporate moves for your entire core, such as with the 7 minute ab workout included above.
When it comes to the love handles, you want to start by working the lats. Here especially, you want to focus on full contractions and range of motion to ensure proper development of the muscles that actually insert onto the top of the pelvis near your waistline. The more you can build these muscles the greater the visual differential between your waist and your shoulders and the better the v taper. Next add in direct ab work and finish up with direct oblique training for the best look as your diet gets dialed in.
Finally, for the chest you want to stretch it and strengthen the muscles of the rotator cuff to posturally improve the visual appearance of your chest. From here, work the serratus anterior. This will give your chest more natural underlying support will helping to visually chisel out the area underneath. Finally, you want to make sure that as your body fat levels decrease and fat loss continues that you are working your chest in all three heads. Use the angles of the band work as an example of how to hit the upper, lower and middle chest.
For a complete program that helps men to lose fat day by day in a step by step way, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and watch how much more easily your body will get rid of fat and allow you to build lean muscle.
For more videos on fat loss for men and how to get rid of chest fat or love handles, be sure to subscribe to our channel here on youtube at / jdcav24
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
giveaway.athleanx.com/how-to-win.html
How to lose Gyno and chest balance
tinyurl.com/y4jynq5j?-chest-fat-burning-workout-8544
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i am thin but have belly fat and running also gyming continously but not able to get rid of it
thanks jet
This is totally true!
Two months without junk food, no beer and no sugar. Lost 25 pounds and feel awesome. Motivation for more serious training
But do you still have the belly fat??
I am 57 and just getting started on this journey and you are yet another inspiration for people like me! I have to say that I had no idea how addicted I am to Mountain Dew, and Mike's Hard Lemonaids (Blackcherry).
What was your starting weight
aaron 12438 five years ago I was 190.
Then I cut the crap and now I’m 165 and I feel great.
@@TheDiablo6661 fantastic!! Keep it up
small improvements are what give us the motivation to continue to make bigger improvements
- Jeff Cavaliere
Sometimes just stay what you say to say or say.
- Me
“Excellence is not a singular act, but a habit. You are what you do repeatedly.” -Aristotle
Literally just coincidentally read this comment when he started to say it.
Cringe.
The most impressive thing is how he maintains this level of fitness while being married
I mean.. his job is fitness.. so he has to be fit to get customers
A price for everything....😒
Steve W7 , so true
Painful but 100% true, and that is the hole that I now have to get myself out of....
@j b no but you have less time and more stress. Priorities imo.
I already have a flat belly but the L is silent.
Your comment is Lite but the E is silent.
Billy Casper brother that’s gold, I love it!, committing is key
A fat bey? 😂
Hahahahahaha
Simon Delaney lol
Jeff had a funeral for his shirt in 1992
Thefastlane425 if I looked like that I'd bury mine too 😁
And that t-shirts name was : golden boy...rip golden boy!
Lol hilarious and spot on
How much does a casket for one of those cost? o.0
Numinous shoe box
I lost 10 pounds just by looking at jeffs abs.
If you notice, he's flexing every other minute. You'll see abs then a few seconds later you wont
I lost over 17 pounds last month with this method here: HootFat. com
It works really well and I highly recommend it. . .
Michael Constantine it's called breathing
Even better you have years of his videos 😍
Hey, great comment, I have a friend that struggled to lose weigt and a lot of it has to do with the type of food you are eating. She came across this 100% free book that I am happy to share with you for free, just email me on alvarohussle@gmail.com just say please sent me the free ebook and I´ll have it sent over straight away.
74 years old now. 5'4"
Was 195lbs. Have been 145 lbs for 6 years now. No more insulin, A1c from mid 8's to mid 6's. Won't be able to stop the aging process but goal is to stay living independently. Diet control, stair climbing, and most importantly your instructions w/exercise bands keeps all nice & in control. It wasn't my goal but looking much better than many guys 20 years my junior. THX MUCH !!!
This guy actually makes me believe that I can get back into shape...
Drizzt don’t actually believe it
*JUST DO IT*
How's the journey??
Did you do it? I was lazy last year but I just started up last month.
@@josh18230 What about you man? Did you do it?
@@raidenshat5206 you had us in the first half ngl
"I believe that small improvements are what give us the motivation to continue to make bigger improvements."
100% this. I really needed that.
How are you a year later?
@@TyroneBiggums789 fat as hell
So how it went ? 3years later? 😂
I was told I had diabetes in July of 2021. Nine months later I had hypOglycemia because I over corrected. Small, incremental things I did had big effects months later.
This guy needs to put on a shirt, I feel like he's assaulting me with his abs
Those abs are offensive to fat people.
@@markwilliams515 sus...
Ya he is ripped .
Samwell _ its to intrigue you, so work out and work hard I'm a week in and i feel good
Nice incentive, I think! Lots a info flying by, I grasp what I can we it goes by.... Good tips, sir!
Wish I had the money to hire this guy as my trainer for 3 to 6 months
He has programs
@@kingucrimson5383 I have athlean x......Training with him woud be a total different exp
you could do it yourself
@@redactedredacted6648 No u cant. If thats the case professionals and celebs wouldnt hire personal trainers. Dudes knowledge and exp. would be valuable period. Also quit focusing on just lifting weights and shit...its about making sure hand placements are correct, are angles correct, technique etc.
Just get a personal trainer and compliment that with jeff's videos
I don't know why people wait till 2018 for taking up resolutions. Do it right now, right here !!!
Soham Makwana I started my "resolution" in July and went from 205lbs to 175lbs with intermittent fasting and weight training. Just need to work on a few more key spots like my love handles and lower abs and I'll be where I want to be.
uhhhhNick Exactly my problem. I’m lost a lot of weight. Right now I’m not skinny fat, but not really muscular. I’ve been doing weight training for about 3 weeks so far, and next semester at my school I’m taking weight training. I plan on just getting lean by the beginning of this upcoming summer. My love handles need work, along with my abs.
Amen
2017 was my year of physical healing and I got it. 2018 is my year of mental happiness. 2019 is my year to build up a family. 2020 is the year baby is born or coming. Got all this planned out.
I started my resolution on august 1st this year, I went from 205lb to 195lb, my bench went from 160 to 210, squat went from 170 to 270, and deadlift went from 180 to 280, when I first started I could only do 5 body weight chin ups, I worked my way up to doing 10, the I started adding weight, now I'm doing 5x5 25lb weighted chin ups.
This is how I lost weight: I started going to the gym a lot. My body was asking for more food, and I obeyed, I ate a bit more. I wasn't losing fat initially, but I could clearly notice my muscles growing rapidly. After 2 months of hard workout (and eating) I started cutting food very slowly while maintaining muscles at the gym (not growing, just sustain). It was very clearly noticeable that my muscles used up a lot of calories and I simply lost weight by barely putting effort. My tip: dont start losing it alltogether with sudden hard workout AND cutting food. One at a time
Respect sir. Good way to look at handling this
Bro that's some good advice, I did this and it works! 💪
Gain 5 pounds of muscle in a month, then lose 20 in a week was my move
But how?
I've been working out for the past 20 days, for an hour daily, and still stuck on 170 pounds 😕
Mad respects bro!!
@@ajmalabdulla2147 late response but try maybe cutting rice or carbs at night? just as an example, just reduce some food. no desserts goes a long way. No second portions for example
Who’s here looking to get their act together in 2020? 😂
You don't wanna know what it feels like to have good abs and still having fat ass love handles..
AxeKick80 me. . .
100%
No more boobs or love handles or flabby belly I will murder them all!
Lool yea yea
So this what Robert Lewandowski does when he's not playing football
🤣🤣🤣
He looks more like
Angel Di maria
Lewandowski is acc just as built
Ajmal safi knew I wasn’t the only one who thought that
I think you mean di María
I didn’t realise the the abs start to appear from the top and the lower abs last. This alone is really useful to know. That’s exactly where my training is at and inspires me to keep going. Thank you, love your channel.
I'm a nitpick person. But Jeff's intro never annoys me like most workout channels do.
I’m New here, but I like Jeff’s instructions
He’s a Straight Forward Guy 🏋️♂️🏋️♀️
No Bullshit !
And, he seems to REALLY CARE......
@@lupreztryson lol
That is so true never thought of that
Good to know. Any examples to avoid?
You can just see that this guy knows what he is talking about when you see the exact muscle contract with each rep.
probably because he has such a low body fat ratio
Bolo tara ra ra
@@elajedrecista5239 punjabi rocks buraaaaaahhhhh
1. Smek crek.
2. 5 Purse snatches.
3. Sprint One Minute.
4. Jog One Minute.
5. Repeat intervals until you shake off the fuzz while shaking off calories.
6. Squat in bushes at 90°and hold.
7. Squat thrust up and forward.
8. Make sure to swing your arms for extra momentum.
9. 5 more purse snatches.
10. Repeat.
Mickey Davenport nigga😂
Go slim and get rich at the same time
Am i the only one who screenshot this shit?
No just do what they do in the hood walk down the street and looking for some dogs to piss off run from them, smoke lots of weed, and so pushups, and play basketball, and eat chicken
G04TY - no
Jeff, Thank you and Jessie for continually sharing so much knowledge. You have changed my life, no exaggeration!
I follow Athleen - X so I haven't had to make a new years resolution in years.
I want to thank you for this video. It was very motivating to me. I have lost 20 pounds in 9 weeks. My doctor told me that I was 26 pounds overweight, cholesterol was 100 points over average. I cut all garbage out my diet and my family's as well. My wife and I are both extremely busy, but we have dedicated at least 45 minutes everyday to working out. 20 minutes we dedicate to cardio and the rest is to muscle building. We found that our gym memberships were wasting money because, we have full time jobs, a home and most importantly, 3 son's. We've started investing our money into a little gym in the basement. It's much easier to work out in the comfort of our own home, than to find the time to pack a bag and drive to the gym. I hope that this channel and others, can give us home gym people good ideas to work out, when we don't have all of the equipment at our disposal. Thanks again and I pray you can continue to help myself and others.
Laid down on the ground, fell asleep. Small improvements.
Happy new year everyone, I hope you get a lot of muscle next year! Lol, I don't even workout right now but I really enjoy these videos :)
Good luck!
DonatIbraimi Get ur your ass. Ask in the gym! Ha!
Thanks man u 2 should start ☺
DonatIbraimi you should start working out dude
This is just a funny comment...LOL
My wife said I need to get in shape.!
I told her that Round is a shape..!
If she didn't divorce you, she's just the right person for you, with a lame ass joke like that bruhhhh
That's like the epitomy of dad jokes
@@PvGencias it's a funny joke tbh 😂 the shitter the joke, the funnier
@@HarryTVz Not exactly
@@PvGencias Do u have Aspergers?
Alright. Day 1 starts tomorrow morning. Cleaning up my diet and starting my workout regiment
good luck!
@@yoyomajiin317 thanks man. So far so good. Terrible doms today lol
how well have you been mate?
@@nichijou2406 covid kind of fucked my workouts but been much healthier overall. Still trying. Thanks for asking
Have you been consistent with that brother?
I’ve said it once and I’ll say it a thousand times, Jeff. Ur a genius
Jeff is so huge, when he wears a polo he has a real horse on it.
JackofSpades lean all year long
DON'T READ MY PROFILE PICTURE they didn't get the joke...😂😂😂
DON'T READ MY PROFILE PICTURE a Clydesdale 😂
Ppl don't seem to get the joke. It's stupid enough to be funny that's all that matters.
Atleast the jockey
It's 90% psychology, 10% physiology. But if someone gets past that (i.e. will power), then Jeff's advice is the way to go.
Literally eating a doughnut while watching this
Donuts are dope as fuck.
He says you'll never lose the fat unless you eat right, but you should never say never. I started rock climbing and I also hiked the AT while eating pasta, cookies, m&ms, donuts, etc. I went from 185 to 150 in a couple months. Google what the riders in the Tour de France eat every during their month long race... pasta, pastries, coca cola, etc. They also lose weight.
Is this practical for most people? No. But you can definitely out exercise a bad diet.
You fat bitch
Those riders also ride hundreds, if not thousands of miles every week. I'd be willing to bet not everyone has 3-6 hours to exercise daily like they do.
Billy Bob I am literally dropping a deuce while watching this
If i had Jeff's physique, i would never wear a shirt.
Just like him
Shovel snow shirtless
Thats wt he is doing 😂😂
Don’t be that guy
I know right no joke
Jeff I thought of you as my father who taught me how to improve my overall appearence. After 6 months of following a strict diet and working out i made so much progress then I did the last few years where i had a big ego and "knew" what i was doing. You have been the guider in my long journey and for that I want to wish you a happy new year. Thanks in advance, Jeff 😄👍
Keep that ego in check...Humbleness is the first step to Wisdom! Who doesn't want to be smarter?
redlightmax we also say stfu
Tom Davies The word "Humble" is whack and overused now
"an internal bra for men". Well that will certainly be less embarrassing than an external one.
Lol 😄
Rip
Jenner did it the wrong way around.
Isn't it sad, and such a waste of time, having to be old with getting away being a smart ass....?
@@reeblesnarfle5443 It's the guy from Jurassic Park man 😂
When he said “And you can see that I love doing rotational ab training here” and then the camera goes to him doing them. HIS FACE TOTALLY GOT ME! IM SO WEAK
YT4L1F3 as soon as I read this that part of the video started playing😂
Who else saw Chest Tat instead of Fat before he changed it lol
Ty jeff . I listen to you almost every day. You keep me focused. Happy new year and god bless my friend.
I swear to god I just want to rip my love handles off my body
Same bro
Lmao did u do it? Cuz im thinking of that aswell
Litterally bro 😂😂😂
Do not refer to GOD in vain again.
I just wanna take a knife and cut them off
I'm over 40 and finally get my ass back to the gym after a 4 year absence. I look forward to your videos and your inspiration.
Spent September cleaning up my nutrition. Already lost 20lbs. Found a set of cable ab exercises on Anabolic Aliens' channel (technique slightly different than yours, but it'll do) and that'll be my October along with cardio, pec stretches and face pulls. You're saving lives out here, man.
The BEST channel for anything workout or exercise or diet related ! 👌🏻
Happy new year
How do ppl dislike this guys vids? Jeff is a fucking fitness guru. I’ve learned more about the human anatomy through him then I did in school 😂
Don't underestimate your sugar intake, especially if you live in the U.S. Everything we eat here is loaded with sugar.
I'm pretty small for a guy. 5'9 and 135 pounds, so not a lot to lose to begin with. I thought I was getting a bit of a gut (it's actually anterior pelvic tilt which I'm working on) but I already knew my diet was terrible. I started doing more cardio at the gym and significantly cut back on sugary drinks and stopped eating 4 cookies daily. I lost 6 pounds in about 8 weeks.
Seriously, go check out the sugar percentage in some of your "healthier" foods. Nature Valley bars? 30-40% in one bar. Fruit juices? 50-80%. Soda can range anywhere from 60% to 150% for a single serving, and spoiler alert, most of the time you are drinking TWO servings.
So true! Thats why i eat (protein) bars with low sugar
Watching this while eating mince pies LOL !!!
Jeff really helps makes working out and diet simple and gives great movement tips, every other workout leader or whatever always seems to not know or lie.
I just realized today that the term “love handles” probably refers to when you are doing the deed, people tend to put their hands on both sides of the torso, between that hip and waist area.
This guy knows what he’s talking about..been doing his ab routines, following nutrition with body beast and i am seeing results.
My new year resolution is to follow every step of Jeff and become big...thanks a lot jeff for always motivating me..u r great and best...happy new year 2k18❤ from every subscriber.
AJ Gaming Jeff hates New Years Resolutions. Be a "Right Now Resolutioner"
Just some guy i am already going to gym from 6 months😀
AJ Gaming me too, I just been driving into the parking lot, and watching you workout.
Jeff aint just about becoming big. Big is not a goal, unless youre a sumo wrestler.
AJ Gaming near years are an illusion. The earth orbits the sun in a near perfect circle so it’s new year every single day. 1 year ago it was the 31st of December and the earth was in the same position. Where’s the significance of the 1st of January
Happy New Year bitchesssss, Let the gains and fat loss begin!!!!
Kacper Łukowiak fuck you mean bitch it's still December 31
Ivan Hernandez not in Australia
I've tried everything (low intensity, HIIT, maximal intensity interval, weights, fed, fasted, carbohenic, ketogenic, small deficit, large deficit.)
The only thing that's actually working for me, without going into detail about antagonistic splits etc.
Training time: I workout 6 days a week, that's 3 on, 1 off for rest mostly.
Activity: The 'on' days I do weight training, afterwards drink a protein shake, then do 30 mins moderate cardio on an exercise bike, there's some resistance added so heart rate stays around 140-150. On the 'off' days, I do sprinting (12 x 20 second sprints 120 yards or length of a 5 aside pitch) with 3 min rests between. And then rest for the rest of the day. Once lean enough, my core I started training.
Diet: My BMR is 1800, so I eat 1600-1800 and the deficit calories are burned through exercise making a 500-600 deficit. I eat high protein, and lower carbs with guideline level healthy fats. (230g/90g/70g roughly)
Mixing both weight training and cardio has had a huge impact for me, just cardio fasted left me looking unhealthy and thin with some minor fat remaining, cardio fed did nothing. Just weight training made me look puffy and big due to the fat. But both together; though hard work daily, is the way.
Derangedxzombie thanks for advice this is what I'm striving to achieve in doing. I do weights every other day and then sprints the other days and sometimes a 30 minute walk that I try to get in every day. This worked for me before so no need to tell you I let myself go a bit I am 16.5 stone now. Ideal and goal weight is 15 stone. Thanks again for reminding me that this works because sometimes I forget.
Bitte bitte
Jeff physically punishes his clients when they miss a rep. And verbally lol
I've been eating less of what I eat for two weeks so far I have lost 8lbs from that and with my work outs I have lost 11-13lbs. I hope to gain more muscle with these work out pointers.
@max 12 100 push ups , 100 pull ups , 100 squats , 10 km running
The thumbs down are mostly likely from the Krispy Kreme, Baskin-Robbins, and Sticky Buns lovers.
Ariez 🤣🤣🤣
Ariez Have you ever had sticky buns? They're pretty delicious..
Its good to see a trainer like Jeff that is all natural and doesnt take any steroids. Great trainer. The best on UA-cam.
@Ricky hawkins he would be ten times as big if he did. Look at the bodybuilders and compare them to Jeff.
"If you are like most man, you have a problem either in one of the three main areas."
Yeah Jeff, only *_one_* of the three areas. **cries**
Try having fat in your butt and thighs too (makes sad noises )
Ya it really sucks I got fat in all 3 areas
goal for this year .... ABS !!!
The Crawl Show same I bulked for 6 months. I want to end my senior year in high school off with some abs
Why not goal for life?
Good goal I know it's not for everyone but I tried the keto diet just to lose some weight for my wedding day and now 9 months along in still on it and going strong got abs and still got muscle although muscle gains have slowed slightly. Not to mention other good side effects of the diet I would recommend to anyone. Happy new year and happy gains.
YES!
Same here. Gl
Anti block breaks system?
Drink
only
water.
That's like 70% of the battle. If meth addicts can get themselves clean I think you can summon the testicular fortitude to put down the friggin slushy.
Damn
Atlas WalkedAway sugar is more addictive according to actual scientific evidence however.
Beer is impossible to burn off 😫
Okey i will drink 3Liters
I used to drink only 3 glass of water per day
I am naturally a water only drinker . No Tea, no coffee, no alcohol, no sweet drinks. If there is anything added to the water, I immediately become nauseous.
Like anybody else I like sweets, pasta and all that other bad shit though. I am not extremely fat, but a little overweight and lazy.
He's so right, trying to exercise and things get in the way. But, I know if I keep exercising those things will move outta the way.
Okay ... I am nearing sixty and lost my wife to cancer a number of years ago ... that brought on thinking alcohol (and take-aways) 'cured' grief and that brought on being in the worst shape of my life in surprisingly short order.
So I am trying to do something about that and stumbled across this channel amidst all the channels hosted by good looking ladies who have fought the flab and won (there is a real imbalance in the Net about this, gentlemen, and we need help just as much as the lasses do!).
I clicked on the link, despite my first impression being, oh here we go, another buff young dude, who was never fat (isn't old enough to have gotten fat yet :)), aiming videos at other young, buff, dudes to show off how ripped he is ...
It didn't take long for the "WRONG!" bell to ring I am happy to say :D. This advice seems very doable, even for those id us past our peak. So a big thank you to Jeff for showing me a way a man can reshape himself back into looking more like a man than a beachball. I reckon I have about five stone to shed, one way or another, and nearly all of it seems to be in the 'problem' areas addressed here :thumbs up:
All the best on your future weight loss journey, you got this brother! 💪
Do you have a mac and cheese recipe ?
No Mac and just cheese should do fine
Sigh....?
Replace the macaroni with shrimp.
And replace the cheese with... Good cheese.
Vic M. 🤣🤣🤣🤣🤣🤣💩🤣
@@yoursexualizedgrandparents6929 shrimp and cheese? wtf?
I hope all of you have great success in your 2018 endeavors!!! Who is pumped to get jacked this year!?💪🏼💪🏼
absolutely your ideas, the way you explain things & your overall attitude towards getting into shape.
Hey. Just wanted to take a moment to thank you for giving me the inspiration and motivation to start training and losing weight. It’s been 4 months now and I’ve lost 11 kg of fat and i have never been happier. I have a long way to go but I’m loving every step of it. THANK YOU!!!
I have all three
Happy new year to Jeff and all of us
Phase I
1:43 Cross leg ab crunch
3:02 Chest stretch
3:19 Rotator cuff band exercise
3:35 Face pull
4:37 Dumbbell rows... slowly
Phase II
5:42 Band ab twist
6:40 Serratus - push ups with extra push, slight dip, cable straight arm punch
Phase III
8:50 Ab training every day nearly
10:12 Chest cable exercises
12:08 Obliques exercises
Make a list... check it twice
I don't wanna win anything... Watching and listening to your advice and tips already is a huge gift ever... 👍👍👍
Nutrition/lifting are important. But getting more generally active is too. Even people that hit the gym still wind up sitting most of the day.
Just start walking a lot more on a daily basis. Low impact, doesn't interfere with lifting, and creates a natural deficit. At a fast pace, walking 5 miles only takes a bit over an hour. Start doing this daily.
Ryan Deffley what if I spend 6-7 hrs of my day studying? :(
I am a student in the healthcare field (which is a lot of material hence the long study hours) so I spend 6-7 hrs of the day sitting. I take 5 min breaks every 35 mins so I go walk to the bathroom or just outside the library, I don't know if that counts...
Xavi Try stretching and pushups during your break. It's not super intense, but it's better than nothing
Noted, thanks brother
@@xavi5183 I'd say workout standing up when possible and try studying on walks, or at least make your weekends as active as possible in ADDITION to your workout, I feel you dude, I'm a student too and it's not as easy as people say it is to prevent the sedentary lifestyle that STEM majors are sorta heavy handed from their studies, I do my workout and I try to keep my weekends as active as possible, I jog, I hike, I go out with my Fiancee to an amusement park, just try to find any way to can keep your self in motion, it's a struggle but if it were easy everyone would do it
I have a treadmill and walk on it everyday to hit my mileage goals, sure my heart is in great shape, for the resting bpm. I used to do HIIT and get my bpm to 190, which was a bit dangerous and to be fair, I don't feel like risking that anymore, max is 170 now to keep it on the correct side of red. Must admit though even with clean eating it does nothing for the body, tones the legs yes, the heart yes, the lungs maybe, but essentially there is so much science shit involved. Just simply walking more is not the answer, you have to do so much more, unless you just wanna lose 1-3lbs of water doing this..
Wait...what you said just made me realize what's been holding me back in my career, "small improvements are what gives us the motivation to continue to make bigger improvements". I'm now at a point where it's extremely hard to see small improvements, so I almost never feel motivated to improve. I see people that have years and years more experience than I do, and I think to myself that I'll never catch up. I do know that the gap is built by tiny improvements, but not being able to see them is really demotivating!
For example, if I'm starting at skill level 1, and I make an improvement of 1, I've now effectively doubled my skill level. But if I'm at 100 and I make an improvement of 1, I've only increased my skill level by 1%. That's 100% increase vs 1% increase. Imagine 1,000 or 10,000. The people with skill level 1,000,000,000 built it up over an extremely long time, and knowing that the difference between us is like 900,000 and I'm gaining visibly nothing is demotivating.
I've tried to focus on my own improvement and forget about "catching up", but it's easier said than done. I'm sure the best of the best usually don't focus on their own improvement, they just love to do what they do. And eventually they end up miles ahead of everyone else.
Anyways, now that I know what the cause of my "problem" is, maybe I can find a solution. Thanks!
This guy is a legend.... No bullshit! Straight to the point!
I just found the motivation I needed. I was lying down in my bed and was thinking about how it was possible for people to get a six pack by summer but I couldn’t do it, then I thought,” why cant I do it” and now I’m on a course for success
I've learned allot from all your videos but thanks for this one especially Jeff. I just purchased the athlean X plan cuz I'm a fat mess & at the end of my rope to make changes. Here's to you keeping up the good work and a leaner more muscular 2018 for everyone, God Bless you & yours Jeff- Happy New Year!
tiboss2 good luck, you need to force yourself to live right for about 2 months, before you will desire to live right.
tiboss2 it's not going to happen overnight, stick to it. Don't keep looking at the scale or your physical appearance. Keep showing up, keep working hard and you will make progress. I promise you. You can do it, I know you can.
I'm going to work so hard in 2018 I've got a headstart in 2017 but no more Bullshit! I will complete my goal!!
Go get it bro!
yeah man go get your goals! leave no stone un turned!👍🏼
Supreme Bape Hype you got this shit dude!
Thanks Guys I wish the same luck to you guys aswell
Supreme Bape Hype how is it going?
1.4k 👎 thats how u know he is telling u something good.
Keep it up brother im learning from u god bless u
Still working on this 68 yr old body. 206 to 187 on 5'11 frame
We love you Jeff ! Can’t thank you enough for all the valuable information you put out for free. I think I speak for all of us when I say it’s very much appreciated
Yeah man... I fucking love you and your videos.
I love how you break down the science behind everything and the little tips.
Thank you very much.
Another great video, Jeff. I look at your videos for inspiration everyday. Continue the good work. Thank you so much.
Man that channel has really taken off. I sub back about 10 plus years ago- glad it's still rocking it
Had double hernia surgery a few weeks ago. Had no appetite and lost ten pounds of visceral fat. Working on subcutaneous fat now. Surgery inadvertently helped me reset my diet. I was getting bad about sugar intake and snacking before bed.
I have 5 bellies
Did you name it Dr. Segmento?
I have 10
I have 5 dildos
I've used many of your videos and I'm really enjoying what I've learned. Thank you for the help!
Thanks man. Cut the junk food and startet training from jan. Lost 35 pounds. I can almost see my six pack. Still long way to go though.Sometimes I watch your videos just for motivation. It really helps
I've always kinda been "skinny fat" and in ok shape but never had visible abs. I bought an ab wheel and Jeff's 6 pack promise app and after 3 weeks I can almost begin to see my 2nd row. He REALLY does know what hes talking about and his methods actually work
How much is the promos app?
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@@marcus716 #hater
This video was more helpful than a handful I have seen. Thank you!
Very informative and concise - which I appreciate.
Best series of exercise/health vids I've come across.
Gosh... every video I watch of this guy talking, I get more educated and motivated. Now I just turn on the video, Bluetooth it to the vehicle stereo and listen to him talk. Lol learning lots. Great videos and especially great explanations.
I know I'm hitting some old videos here, but you are a great teacher. I'm 40 now and relearning how to do everything better and more efficiently, and also avoid injury and wasted movements.
I hope a happy new year 2018 to Jeff who helps us every video and to everyone Who is reading this comment.
I have these issues as well, so this'll really help. HNY, Jeff!👍💪🙌
Maurice Cooper Do you drink soda or beer?
Diabetic aesthetics will be upset by this.
Search for core workout for overweight men 40 vids on women this is why you are the best Jeff
down 30 lbs and still dropping...refined carbs gone since April. Jeff videos are golden.
Yes, yes i applied that before watching this video my first goal was to make my lats bigger so that my waist line looks smaller!!
Smart choice, work on those shoulders too, will get you a more defined V-Taper!
Could you do a video addressing how alcohol effects gains?
Carnal Carnage seconded
Here’s a tip man. And from 100% personal experience, just stop drinking it. A lot better for both your body and mind
1-4 drinks actually increases test. Thus the increased libido, and "courage". After 4 drinks your test drops fairly dramatically. Shouldn't drink daily for sure. But, thanks for the advice, I truly appreciate it. Still love to see Jeff break it down.
Carnal Carnage wouldn't it depend on the kind of drinks, there's big difference in calories for 4 pints of beer compared to 4 vodka and diet cokes.
I never was a big drinker but now at 34 it messes me up easily. Not worth it. Also its just better to put body and personal passion first above all and quit the drink/night life. I prefer Jeff's idea of no cheat meals at all with nothing dumb to look forward to. Drinking just makes you chase ugly, STD women and makes you eat shit afterwards.
In the last 4 months, stopped almost all sugar. Went from 28% body fat to 17%. Working out hard also. Now I’m going to give it a go into the described phase two for macros. I’ll take an appointment with a sports nutritionist
Watching on 1st Jan 2020 at 0030 hrs with icecream in my hand after eating a big piece of cake 😐.
Well I mean, the 1st of Jan isn't really a day where most people are dieting, what matters is what you did since from then, until now!
Happy New Years Jeff!!
Lmao 😂👌
2018 I’m coming strong
Marvin Jacobs aka 2017 you finished weak
Billy Yang LOL
I finished with a 4 pack
Marvin Jacobs hell nahh
Aaaal ! - Bitch you stole my comment
You have some pretty serious knowledge! Thanks for sharing it!
It's awesome that this content is free. Jeff is the man.