Why I Regret Getting Shredded
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- Опубліковано 25 вер 2024
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I remember watching another fitness expert saying that 10-12% body fat is not sustainable year in, year out. He was saying that influencers usually get to this shredded physique and take thousands of photos and videos with multiple clothes for a week, which they upload during the year to give the illusion that they are like this throughout the year. Then they fatten back out. Like everything from influencers, it's all an illusion for the grift.
Nah most of them just abuse PED's which makes everything (gaining muscle, staying lean) much easier.
Not to mention it’s their job to look that way. Most regular people have to add workouts to their work-life balance not working out for actual work.
12% is fine lol, thats with 6% or competition day physique
@@Waynelolz it's not fine if you have a physical job like mine. i walk/jog 60 miles a week and shift 100 tonne of material. ON TOP of lifting 3-5 days a week.
12% and that is NOT POSSIBLE without DRUGS!
THE END!
sure if you have an office job... or work at starbucks...
@@Jafmanz Maybe your idea of 12% is not accurate? Or maybe your body is just not built to function optimally at 12%, which is perfectly fine, everybody is different.
I've had the exact opposite happen to me as I've leaned down.
As soon as I got to about 175 pounds, ~15% body fat according to my fat calipers measurements, I could not stop looking at myself in the mirror. I am constantly taking my shirt off at home and insisting that my exasperated wife admire my physique. I am afraid that, if I catch a good glimpse of myself in the reflection of a body of water, I may fall in and drown.
right? 15% is the sweet spot
You gotta relax Man. Life is way more than just worrying about having the perfect physique.
Haha My boyfriend is like this wozu Zero exercise and probably like 20% + 😂 he‘s just so confident. Sometimes I’m annoyed at how much he likes himself, I’m probably jealous because I’m not very confident myself.
Haha, I'm feeling this just from getting back into lifting and dropping from 26% to 22%, lol.
But I've been on the other end of it too. Last time I was around 13% I couldn't believe I still had "so much" belly fat and no visible lower abs. The fewer the flaws are, the more you notice the ones that remain.
@@Zachary_Setzer I ended up getting below 10% last year, got the full visible 6 pack and everything.. I don't think I was ever over-critical of myself, but I also wasn't getting ready to take pics for a lot of people to see. I did notice that water weight made a huge difference at those levels. I could be dried out and look totally shredded or hydrated and look nearly the same as 15%. It was not worth it--very strict diet to get there and constant hunger to maintain it. ~15% for me is the minimum I can maintain without going crazy feeling hungry all the time, and it's good enough. Look good, feel good, and still get to eat once in a while, lol.
In my late 30s, I've come to the realization that I'm not the same Marine I was when I was 26. This video helped put the challenge in perspective. It's really all about the daily habits to help prolong your life and mental well being. Working out is now a release versus an eye pleasing endeavor. Maintenance versus shredded....just humbling to accept. Beats saying you take drugs to make it happen.
Have you checked testosterone levels? That’s a huge part of it and people tent to go on testosterone boosters at 40+
Lean is long lasting. Shredded is temporary.
You don’t have to say anything about the drugs
@@Submersed24 I haven't. I very well should though. Good call.
You look great! I workout a lot and I respect your physique a lot!
I went from fat teen to 6 pack in my 20's. I just wanted to see if I could do it. Now I'm just normal looking in my 30's. I workout regularly still. I focus more on just keeping my body strong. Trying to keep my joints from getting too mad at me lol. Taking er easy as I venture through life. My brother warned me back when I was trying to get 6 pack that you're always 1-2 meals away from not even seeing them. It's pretty true. Everyone just get up and move around. Its better than doing nothing.
I slimmed down really quick last year trying to get that infamous six pack, I hit my goal and found out the goal my chubby self wanted to hit wasn't worth it, I was miserable and eventually just got a full on eating disorder, now I'm trying to recover from that along with working out for enjoyment and self improvement other than looks, and I have to say I'm having a lot more fun than I was trying to lose every inch of fat on my body
Your point about cardio is so true. IMO if your “health habits” leave you out of breath and when doing basic life tasks, you’re doing it wrong. Thanks for the great commentary on the complexities of getting lean!
I'm glad you mentioned Coach Greg, I'm reminded of something he said, that the drop from 25% to 20% isn't "5%" it's losing 20% of your body fat. And then the drop from 15% to 12% is that much too and that much harder. The importance of reverse dieting to let your body recover from a deficit. And just the pervasive body image issues with media. Be healthy, be happy, and the most important thing is focusing on enjoying the active. Goals can be a great motivator but they can also have a backlash effect of making us feel discouraged or get caught in a cycle of constantly chasing the dragon
Yep, I was going to say. He seems to have completely neglected the reverse diet and maintenence periods. This lead him to cutting calories back ty the point it impacted the rest of his life negatively.
great reminder
math is tricky sometime
25 to 20 being burning 20 perfect of all you fat really puts into perspective the massive effort and time it takes
That Coach Greg plug was crazy and had me dying 😂
I used to obsess over my waistline all the time. But once I began to pre-occupy my fitness with performance goals and eating to perform well, my waist shrank and I got what I wanted to achieve. Only focusing on aesthetics makes fitness less enjoyable and way more stressful. Focus on a fitness goal that will make you happy.
Can you please elaborate on what you mean by performance goals?
@Fariha Shamim He means training to actually do something--lift more, run faster, jump higher--instead of just to look a certain way
Exactly this! Physique is just a result of performance, focus on performance and the rest will come :)
I really appreciate this video. As a long-time "non-accepter of my body" and also "denier of my emotions", this video spoke to me on many levels. Thanks
weirdest thing is: I don't see what he seems to see. He shows photos of himself and then photos of fitness guys he wanted to look like and I can't tell a difference.
Happens with everything. The physical side has been covered here, but the same thing happens when you pursue a topic intellectually. Quick progress at the start, then it gets slower and harder until it feels like you don't get any better. Return per time invested gets slimmer and slimmer, and you can either accept it and "flatline" at a certain level, or invest exponentially more time and effort to progress just a tiny bit. Until it sucks up all the time you have. Is that worth it?
The best thing you can do is be aware of it, and try to live with it. But obviously this is easier said than done.
What kind of intellectual topic do you mean? I don’t see professors as having this problem
@@M_SC The slowdown in progression is just a natural phenomenon for any topic. Take your favorite artist and what you know about them. You probably know a lot, but there is always more to know.
But of course it is most frustrating for topics with enough depth, so one person can't cover it all in a lifetime: Mathematics, physics, literature, computer science, biology, social sciences, ...
Pick any topic in these fields, and with the proper foundation, you can always start out taking big leaps in your knowledge, but it inevitably slows down.
Even if everything was super easy for you, and you had read every book and paper on a topic, then you will grind to a halt at the edge of research. Best case, you make a groundbreaking contribution, and then you are stuck.
Of course, professors have this problem.
@M SC if you dont know anything about a topic its gonna be much easier to learn something that when you already know stuff and want to go more in depth.
Learning an Instrument for example @@M_SC
I needed this. Finding the balance between respecting and appreciating the accomplishments made vs a healthy amount of attention to what’s left to improve isn’t easy. I appreciate your perspective on this.
Your story is very relatable. I've been working out since the age of 15 (I'm 56 now), and for the longest time in my 20's and 30's I was always trying to be shredded, but never quite got to where I wanted. I'd get tons of compliments, but I'd feel weak, tired, depressed and hungry. By the time I got into my 40's I made the decision to stay around 15% BF and then slim down to around 12-13% BF for the summer. I never look shredded, but I feel good and am much healthier than before. I still get lots of compliments, but it's almost always with the "for your age" caveat.
"for your age"...
So true though. We fitness people have to realise the change which comes with age.
Not that easy to digest sometimes, but father time is a c@nt....
I have to try twice as hard to get the same result nowadays (36 yo) compared to 10 years ago. And of course lose the gains twice as fast!
But you, having 12-15% bf in your 40-50's, REALLY well done mate.
Thank you for making this video and being honest about your struggle. I’m glad that you are working towards being happy and healthy instead of being shredded. Good for you.
Devyn is my coach too!! Signed up with CoPilot awhile ago on a different promo with y’all. 😂 Thanks a ton for this video - I think this is something that a LOT of people struggle with. Feels like no matter how much I remind myself that long term health is more important than aesthetics, it’s hard to accept sometimes.
I've had a heart condition that prevented me from working out for most of my life. I was obese as a kid and teen but later learned to lose then maintain my weight through diet alone in my 20's. I've never really had any muscle tone or strength, just a life of being fat or skinny/fat. I eventually went through a few surgeries that solved my heart problem and made it possible for me to go to the gym for the first time when I turned 40. Even though it was unknown territory to me I became determined about making up for lost time...your videos were definitely part of it. My clothes started to fit differently, I got a lot of compliments, physical activities that I used to barely be able to do became easy, I was definitely the strongest and fittest I've ever been in my life!
Sounds great, and it was, but like you I started to fixate on my stomach/lowerback/love handles. Yeah my arms turned from twigs into something you could call muscular but I was still embarrassed to take my shirt off cuz of the spare tire that wouldn't go away. I thought I looked like a melting candle w/ my new body emerging out of my old but never being able to get rid of it completely. I dug in and decided to do a cut until I could have a waist like the fit people I saw around me. Over the course of 4 months I kept to a very strict diet and workout routine. it's not that I just didn't have a cheat meal, I didn't have even a cheat bite! I literally ate the SAME things every single day w/ no deviations like clock work. I had 1g/lb of protein per day and was going to the gym 6x/week for about an hour at a time. My goal was to lose my back fat finally by my 41st birthday and have a slice of cake to celebrate then go back to maintaining... but I didn't reach my goal. Yes I lost fat but never in the spots I wanted to. Every ounce of fat from the rest of my body melted away. I saw striations in my shoulders and chest for the first time, my arms and back were shredded... but I still had lower back fat no matter what I did. Instead of compliments I had multiple people voicing their concerns to me. I kept being told that I looked too skinny while I only ever saw myself as fat cuz I was fixated on just the one place where it was. Every time I saw myself shirtless I wished that my body would just hold fat equally throughout my body instead of just in my waist but that's not the card that I was dealt. I started feeling weak and tired at work. Instead of lifting heavier weights at the gym I started struggling to lift the same weights I had before.
Right before my birthday I went on a hike w/ my friends and got winded almost right away. I couldn't understand why, I was fit now wasn't I? We took a group photo when we reached the summit and it's the comparison between us that really shook me. I didn't look fit... or fat, I looked gaunt. Very noticeable cheek bones on a face that was usually round. Yes I had very defined and vascular arms but they looked skinny and dehydrated compared to everyone else's. While everyone else looked full and healthy I looked like I was wasting away. At my weigh-in a couple of days later I had gone from 165lbs to 137lbs. I gave up trying to have a perfectly slim waist after that because I realized that MY body would not give up those fat stores unless I was severely malnourished and probably close to 130lbs which I didn't want to be.
I spent the next few months regaining the strength and weight I had lost w/o it being all fat. I'm around 155lbs now and back to fitting my clothes right and getting compliments again. My goal now is to become stronger and bigger so I look more proportionally correct. More of what I call a strong dad bod instead of a cut lean bod because that is more align to what my body wants to do naturally. It's funny cuz when I look at guys w/ a strong dad bod, I don't even notice their lack of abs. Even if they have WAY more chunk than me, all I can see on them is how strong they are. It's only when I look at myself that I fixate on my waist. Classic body dysmorphia I know but I'm trying to force myself to look at the rest of me, me as a whole not just my waistline, and also where I came from compared to what I look like now.
Brendan I never even saw your lower ab fat until you specifically pointed it out on this vid... all I could see was how strong and fit you are. I think it's what most of us see. I've been following you for a few years now and you've been an inspiration to me not just in my fitness goals but in goals in general. I find it kinda interesting that in the video where you got shredded that inspired me so much, where you had achieved exactly what I wanted to achieve, you were instead going through the same struggle that I had this past summer. That small pocket of what is probably less than 1lb of fat is not worth juicing up for. Despite what social media makes you believe, you are probably w/in the top 1%-5% fitness-wise of the people around you. You should not compare yourself to the genetically perfect % of a % of people that you see on Instagram. It is a skewed data set and a gateway to disappointment and self doubt.
Do you look good and feel comfortable in your clothes? Do you feel strong, fit, and capable? Are you in good health? These are the fitness goals that are important. Not shredded abs 24/7 especially if you feel horrible and are missing out on life because of it. Lastly don't underestimate the power of good lighting and a pump. The lighting by that lake was horrible and washed you out. Do you think the guy @1:50 was in dim offset lighting by mistake? Do you think he wasn't working out right before that? Half of the game is angles, lighting, the pump, and smoke and mirrors. Social media is not reality, never forget that.
Stay strong and don't let a goal become a hyperfixation to the detriment of everything else.
That is a beautiful story my friend. Dont focus on what you cant solve right now, focus on what you can improve, fitness is a way of life, to improve your health and self estime. Dont compare yourself with other people, compare yourself with yourself a month ago. Keep it going my man!
What an interesting comment! Thanks for sharing!
Beautifully summarized my friend. Manly tears were shed just now
Thank you for writing this telling us about your own personal story! Amazing words, and congratulations on your progress and wisdom along the way!
Thank you for sharing your story.
I have the exact same bit of fat on my lower belly. I started my weight loss at 245lb and got down to 160. I was skinny everywhere except that spot. I starved myself trying to lose it and ended up just feeling weak and tired and cold all the time.
couldve very well been skin, not fat
or more likely, skin in addition to fat
Can totally relate to this video. Chasing Abs sucks, I cut down to 9% fat 170lbs at 6'2" and still didn't have prominent Abs. Everyone just carries fat so differently and under 10% BF gets so ridiculously hard to keep the weight dropping. I just gave up and start a bulk again
I have abs easily but my arms are fat😅.
@@dantan1249 i have abs easily but my legs are fat its about genetics
@@nikos4677 it’s funny because people think I must obsess over abs but I really am trying to get normal arms 😩
I can almost promise you weren’t below 10%
For me it's the side love handles and lower back. I'll look like a zombie in the face but still have something to hold on to right there
Ive been falling down the same rabbit hole for months and months now and this video was a wake up call for me. You may have just saved me from a lot of pain and suffering. I've been dialing down on that one piece of fat on my lower belly while completely disregarding all the progress I've made on the rest of my body throughout the years. Cheers and thx for the video mate! Really gave me some perspective
As a woman who's been fit and athletic her whole life, I can definitely relate.
After having two kiddos, I've come to the realization that no matter how great of shape I get in, I'll always have that small pooch now, and it's never 100% going to go away.
Be happy in your current body (as long as you're healthy.) Your body tells a story of your life. I'll gladly carry my little pooch bc it's a reminder of carrying my kids.
Thanks a lot. It's a great lesson. I am 43 and started training around a year ago. Every time people ask me why I am doing this, my answer is always that "I want to feel good". Looking good comes naturally if one exercises but feel good is critical. After watching your video, my feeling got stronger.
The thing that is fun about this channel is that the big progress happens in the first phase because it's all so new and the room for improvement is so fast but it soon dips off the farther and farther you go. It was great you did this video because it shows how much harder it is to progress in later stages.
As. 5’9 myself the lowest i got was 179 leg heavy, I was constantly fighting with my mind not to overeat. Hats off to you achieving and finding a middle ground with this lifestyle.
I can totally relate to just about everything you said and in this video and experienced. My lower belly fat is extremely stubborn as well and for guys like us that just want the washboard abs look, it can be extremely demotivating.
What really helped me is looking at before/after pictures to see the progress I’ve made and reminding myself that fitness is a journey and I am now living a healthy lifestyle.
I appreciate your vulnerability! It’s comforting to know others go through the same issues.
before/after really put in perspective "do i like where i'm at more than where i was before?" it can dismantle some of the dysmorphia stuff.
Liposuction is great to nix those trouble areas. So glad I did it for lower belly fat and love handles. Now I don’t worry about those areas anymore which is good
When I was trying to get shredded, I spiralled into an eating disorder trying to lower my calories to 600 a day. I had really bad body dysmorphia so even though I was shredded, I couldn't see it. I eventually lost all muscle mass as I was 3% but wasn't fuelling my body so it burned all my muscle off. Honestly, I now prefer to stick at 12-15% as I feel more energetic, can do more distance in my cycling and I'm more productive in my daily life
I can totally relate to this as someone who has not even taken it as far as you have. I had a goal of dropping from 220 to 180. I got to 190 but then life smacked me in the face and I couldn't lose the last 10. I did take pride in the small win though. I have since let myself get back up to 220, I have came up with a meal plan and workout schedule to get back into a healthy routine.
I've been waiting for this deconstruction from one of my subscriptions. Body dysmorphia is definitely a thing amongst those who go through extreme changes in body composition.
At one point in my life I was overweight and I've lost close to 70 lb over many years. I feel that in many ways I'm in the best shape of my life and I just turned 66. I think years ago I realized that I've got to look at it from a health perspective more than just a cosmetic perspective and also as someone who competed in martial arts for many years athletic performance was very important! I know sometimes Fitness UA-camrs can get a bad rap but a lot of you guys have really helped me especially with the nutrition side and that has been so very important on keeping the weight off and building quality muscle! Currently I do not take any trt or anything of that nature but I do like creatine and protein. I think of myself as an athlete and that's how I like to look at my training! Nice video! Thanks
Thank you so much for this video! My experience is very similar to yours. At 56 years old, I'm fairly lean at 6 feet, 148 pounds; however, like you, I've had trouble losing the small roll of fat around my lower abs. At my worst, I was nearly starving myself, eating just one meal a day and working out 7 days a week. It didn't work, and I got to a point where I was constantly hungry, tired, anxious, and easily irritated. That was about a year ago. I've since let go of the idea of having the "perfect" body and instead have focused on healthier eating (although I no longer deprive myself of snacks I love) and consistent, challenging workouts that I hope will keep me strong and nimble as I approach my 60s. Oh, and I also try not to pay too much attention to the muscled "influencers" on social media. Good luck on your fitness journey!
Your very skinny bro you need to try TRT man. You'll feel so much better.
@@msdos5355 "Very skinny" overweight western societies have conditioned you to think that his specs are bad. They are not.
I've lost 100 pounds over the last year, friends and family have been complimenting me but they don't know the whole situation. It started out with good intentions and turned into starvation and over exercising. They don't know that when they compliment me it only reaffirms that I shouldn't eat. I never got compliments about my appearance before and now that I'm getting them I don't want it. When they ask how I did it I can't really be honest because I do not want anyone else to torture themselves like this.
uhm just tell the truth?
@@2salzig2spucknapp You don't have to believe me, and I'm not gonna waste my time "proving" it to you.
@@eggyboi1217 yes nvm forget it
I wish this had been a 40-min video. I feel like there was so much more that could have been explored.
FANTASTIC video! Sooo many people struggle with this and it’s so frustrating that our “amazing” human brains can re-focus back on the negative so so quickly even after major progress and wins. Even if you did achieve THAT body, you’d only be happy with it for about 24 hours lol. Glad you came to your senses and remembered that life is about feeling good, not looking (exactly) like some PED-enhanced superhero actor. Go forth and find happiness with your fitness!
you just saved me months of frustration bc I'm pretty sure that if I get obssesed over visible six pack abs my journey will be the exact same as yours
Thank you so much for the honest and transparent look at your journey! I found it helpful in keeping me focused on what matters - find a training and diet routine that focuses on your overall wellness and that you enjoy, so you can sustain it without feeling like you’re sacrificing enjoying your life to reach an imaginary aesthetic goal.
I had a similar experience. I was hitting the gym and eating whatever I could because I thought it would get me stronger. I very puffy in the face and blood pressure was in a risky spot. Got injured so laid off the gym a bit. Decided to lose weight. Pandemic hit and gyms closed. Lost a lot of gains. I kept focusing on reaching new low bodyweight readings. I also had trouble getting my lower abs to show. It may be that my ab genetics just don't have an 6 or 8 pack for me. I may just have a 4 pack. Arnold had a 4 pack.
But eventually it got so hard to keep losing weight. I was feeling so weak, sick, and irratiable. I decided to stop chasing the number and try to maintain relatively low bodyfat % and get big as well.
The gyms opened back up and I've been training for over a year. I'm hitting new PRs now. I'm stronger at a lighter weight now than I was back then at a heavier weight. Crazy.
As long as I keep getting stronger and stay relatively lean, I'm satisfied. Just by continuing to stay consistent, I'm at the top 5% of physiques in all of the US. The physiques seen on social media or more like the top 0.01%. I don't worry about them. Just by being 12% bodyfat, you're at the top 1% of men by leanness. Having that perspective helps as well. I still eat out, eat fast food, eat candy, drink soda from time to time, but I've also picked up healthy habits that I follow most of the time.
Unless you're planning to compete. Most people, both men and women should focus on being as fit and as HEALTHY as possible, not as shredded. Even pros will tell you they nearly kill themselves before a show to drop body fat, but typically maintain 10-15% sometimes as high as 20% when not competing.
This hit hard, I've too have had this problem and it actually stopped my growth completely. I started going backwards. Now however, I do it for the runners high, the enjoyment out of everyday life, the feeling of accomplishment. Everyone is shredded at a different number on the scale. Being the person where people ask why am I so happy all the time, this is 90% the reason.
When the worst happens in life, having a routine workout/diet is what will support you the best.
Thank you for the videos, very inspiring & insightful. ❤👍
The honesty is what we needed to hear.
At 67 years old, find it impossible to get down below 10% body fat and yet keep my strength.
PED is not an option at this age.
At some point, we have to learn to live with what we have and not get to the point of losing strength just to have a 6 pack!!!
Wow, wasn't expecting this video to hit home so much! Thank you for sharing!
Great perspective on the shredded “ideal”. Being/staying shredded comes at a high cost. I’m grateful that you shared your r patience. Thank you!
I had the same experience in the pandemic when I decided to eat one meal a day… which lasted almost a year and nearly became and E.D. I have some loose skin on my stomach that barely anyone else could see but I was obsessed with it, and it ruined my self satisfaction. Thanks for sharing, this is a good reminder not to go down that path again!
I am in my early 30s.
I recently got ripped. It was my one year journey to cope up with my mental health post Covid. In the beginning weeks I was close to quitting so many times. But, one year later, I am more motivated than ever. Nowadays, I don't even workout that regularly, just walk 10 kms a day and do some yoga and meditation. I don't know how to explain, but meditation is like salt in your food. No matter what you eat, it won't go well without salt. Of course that is my opinion. But, the mindset of not quitting came to be after reading the book ATOMIC HABITS. And this book changed my mindset in terms of how I see myself, or my identity. So, from then on my identity was not someone who is ripped (because I knew if I follow a routine and be consistent, then I will get there), that was more like a vision. And thinking in terms of 6 months or 1 year at a time was too much for my brain. And if you tell me that I gotta do it all my life, that would have been a daunting aspect.
Instead, I convinced myself that my identity is as such, I am the kind of person who doesn't miss workout days, I am the kind of person who doesn't eat mindlessly, I am the kind of person who religiously follows the idea (which is a fact) that a clean and healthy body results in a healthy and creative mind. And then onwards, things became easier, because I didn't have to think in terms of 6 month goals or 1 year goal, instead I focused on 1day at a time. In this manner, even if I have to workout all my life, I think I can.
Now, I don't even count my calories, I eat instinctively. I don't even care how much body fat I have or how much more needs to go, I just look at the mirror and make a quick assessment.
People around me think I am being obsessive about my body image. But if people from fitness industry look at me, they will say I am doing the bare minimum. Afterall, I am not an athlete or a body builder. I am a regular guy. But, I saw a massive transformation.
Towards the end of the year, I found out about David Sinclair's work, through his podcasts and his appearance on Joe Rogan. He talks about how to live longer and stronger, and be younger too. I thought to myself, that is a good way to live, like the good old saying eat healthy, sleep well and do some exercise. That's all.
I not only look younger. I feel younger, body and soul. Even people are mistaking me with my nephew who is 12 years younger than me.
Of course that is your opinion.
And I'm agree with your opinion! 😉
47 years old female, and I like assesing myself in the mirror. And like you, I got critics. Duh! It's not about making sure I stay pretty, it's about making sure I stay healthy. Have you ever feeling like pulling your hair when you explain to people that your skin, your hair, and your whole body (beside your feeling) is a reflection of your health?
Like you, I am into David Sinclair.
Being ageless mortal is not about being Dorian Gray. It's about being able to walk withouth complaing "Ugh, my back hurts!" and to go upstair without "Aaarg my knee hurts!"
Unlike you, I never got ripped. I have a long hot affair with cakes and cookies (no, I don't overeat them). Heck, we're only live twice - once in Mom's womb & once in this worldly life, I want to enjoy this life. Girls just wanna have fun! 😜
@@ekosoelistiyo4532 I am happy for you.
Thank you for being so honest! When the costs of losing more fat outweigh the benefits, it’s not sustainable anymore for me. That’s when you have to acknowledge that it’s not worth it anymore and that’s really freeing in a way :)
Appreciate this. I've been training for, and ostensibly 'succeeding' in aesthetics and being lean year-round at about 6% BF, with visible abs, for about 3 years, as a late-30s guy. But it seems to have subsumed my life in doing so; become the default.
It's now just 'how I live, move and eat' such that it feels more difficult to go over the slight calorie deficit I have maintained for 3 years or so. But it compels you to train every day, even when you feel a chronic low-energy. It's miserable, and it isolates you.
Be warned to those starting doing this; it feels great at first, you see results, it's additive. But when you achieve it, best to stop, as you'll progressive get weaker, more compromised, and put the body through stress which manifests in your mood, attitude, relationships...everything! It stops you feeling vital and strong...but hey, at least you got the 6 pack.
Wise insight in this video; wish this message was more acknowledged
Advice to anyone who wants to get super shredded naturally. Do it slowly, and understand that it's not a long term state. Take your pics and videos and get back on your normal diet. Also understand that you may develop serious body dysmorphia after. It's not a trivial or risk free pursuit, and it's not healthy either.
It's striking to see your experience with body dysmorphia that aligns so much with what goes on in the body building community, yet the term 'body dysmorphia' isn't mentioned once in the video. It comes in all shapes and forms but it seems to only be highlighted on the other end of the body spectrum (anorexia, bulimia, etc.) Your experience sounds similar to stores I've heard with Orthorexia, which is a lesser known disorder that's prominent in the fitness community but not talked about nearly enough. I'm curious to know if this struggle in accepting your physique and general unhappiness in your fitness progress affected your marriage or personal relationship at all?
Exactly! The title to his video, doesn't make sense. I don't think he "regret getting shredded" but more like why I'm dealing with "body dysmorphia" and how to recognize it and over come it.
I guess “shredded” is a better clickable word even though the phrase that should be bandied is “body dysmorphia”?
The clickability of shredded being that it is a term people want to see when working out especially considering he is denying being that shredded
@@MrJuly1990ish I don't know if I took it this way. It seemed to me that he set a goal, get shredded, that seems reasonable since we see images of shredded people all the time. But he didn't realize how unrealistic it was to achieve. He didn't want to give up on the goal, begin to consider some extreme options, and then realized it just wan't worth it. He seems quite happy with his body as it is.
Wow. I'm honestly impressed that you managed to find your way out of that rabbit hole and reset your perspective to see what your original motivation was for going into the whole fitness thing.
Great video with a great message.
Beeing real and not a magazine man is what makes you relatable.
Love your content.
Stay hard.
It's important to remember that health doesn't necessarily mean looking like you spend your whole life in a gym. In fact, a lot of people who have those "perfect physiques" aren't healthy at all. It's much better to be fit, healthy and strong, than to look a certain way, especially when those gym physiques really aren't the way our bodies are supposed to look naturally. If you look at someone who is functionally fit from exercising their body in ways it's designed for, not from doing nothing but reps in a gym, the physique is totally different.
Agreed! This is why I believe size does not equal health. There are so many other factors at play.
I'm 5'6" and weigh 65 kg (143 lb) and I still can't see a single ab. I work out for ~ 2 hours per day, eat ~1700 Cal and do ab specific exercises like leg raises and crunches daily. Been doing this for the past 6 months, and it's honestly getting tiring. Now my aim is to just have 4 visible abs and then maintain them.
I’m the same height as you, I’m 5ft 6, I’m also 142lbs, and I’ve been working out for 4 years but I’ve made most of my progress the past 2 years. My family tend to store fat in the abdominal area the most so once I thought I had put on enough muscle back in 2020, I went on a cut and I had a semi visible six pack but I was weaker and it wasn’t aesthetic at all. I was getting really frustrated at this point because I was on a 500 calorie deficit with mediocre results, so after one of my friends recommending that I go build more muscle, I went on a bulk, but this time I incorporated weights into calisthenics, weighted pushups and weighted crunches, etc. Months later, my abs start coming in despite being on a bulk, fast forward a year and I’m still on a lean bulk, and I still have my abs.
TL;DR - Incorporate weights into your ab training if they’re not showing; weighted crunches, weighted boat holds, weighted plank. Try use a backpack loaded with weights or metal chains or get a weighted vest.
Edit: I was 128lbs in the start of 2021 after my cut, and I was 138lbs at the start of 2022; the scales definitely don’t tell everything because now I’m 142lbs but I have significantly less fat than the start of 2022.
You need to be around 60-62 kg for it to be slightly visible
5'7'' and 76 kg (167 lbs), 1 hour just pumping iron at home each day, Mo-Fr. Almost no cardio. Got all of them abs, not too much on the side and also a little fat pocket over the bottom ones and guess what? Fuck it. If I try to lose that last piece of fat, and I've done it several times, I become aggressive, I don't sleep well and worst of all I become depressed.
I could go there, do a water fast and make some thirst trap pictures for my non existant insta but it's not worth it.
You could start lifting weights, add some weight to yourself and then see if you get some results while cutting. Bigger muscles are easier to show. But tbh, maybe your stomach isn't made for it, genetics is a thing, my shoulders aren't really made for becoming huge either.
@@atomayplay8401 thanks! I've started with weighted leg raises. Not much but just 1 kg ankle weights on each leg but they've made the exercise a lot harder and I can't do the usual 100 I do in one set.
Since buying more ankle weights isn't feasible long term, I'll go with your backpack approach and try to progressively overload my crunches
@@terrybatman I don't think I have enough fat to cut to 60-62
I'll probably be losing more muscle than fat if I cut that much!
Hey man, Thanks for all the work you put in and being honest about your journey. It has helped me so much!
Thanks! That’s great to hear!
This is such a great and honest experience cuz so many people go through this. I too have. Dropped to 12 percent body fat.
Initially, it felt awesome seeing myself all lean and toned, however, I always felt weakness in my body and joints. Also, I started having body image issues where even a bit of fat was loathsome to me and I went crazy on dieting with an excessive calorie cut. Naturally, my body is quite fat prone, so I was doing everything extreme to ensure that I was around 10-12 percent body fat.
To maintain that, I was literally fed up and stressed out day in and day out. I honestly stopped living life and became only obsessed about not gaining fat. And no kidding, it really took a toll on me mentally. And afterwards, I realised what we all should that we are all built differently.
Listen to your body and do what keeps you feeling strong and healthy both physically and mentally.
I'm glad you had this realization, and shared it with us. Especially with how honest you were about your mindset. Great healthy adjustment, and I appreciate the vid!
Haha, welcome to the club
I have the exact same problem as you and experienced the exact same thing as you. I achieved my goal and dropped below 8% BF and then finally realized it wasn't worth it just to bulk up and lose it. Now I learned to love my tummy fat & all the benefits.
Thanks for putting this out. I'm nearing the end of a 7 week cut and I was just trying to decide if I wanted to continue my cut or go back to bulk as planned as I'm don't think i'm really 'there' with the loss. But I'm tired of this cut -- I'm going backwards on my lifts, I'm constantly sore from workouts and I'm sleeping an extra hour a night because I'm tired. You've helped me see sense -- it's time to get back on the calories!
Getting shredded is a pain. I noted two prominent issues when I dropped down to 11%. The first is as you describe, the loss in strength. I found it near impossible to hold on to muscle mass getting that shredded. The second and more prominent problem was that as I was dropping fat from high 20% it seemed as if my stomach fat was increasing and not decreasing with the overall fat loss.
I am confident in the belief that a lot of the visceral fat disappeared first, meaning my waist shrunk quickly, but the fat under the skin around the waist was the last to go. As my waist became smaller over time I noticed the fat in the abdominal area more and more and my stomach area became more flabby. I looked better at 25% to be honest.
After a few years of clean eating, now at 18% I have visible abs and feel good about myself. I still have a 31 inch waist, I have loads of energy again and see enough of my abs to be happy. I have evaluated my goals, and they are to be healthy and feel good first, and then to be strong. I'll leave the shredded look for the fitness influencers.
Your honesty, perspective and thoughts are much appreciated
Thank you for this. I’m of the opinion now that it’s healthy for people to reach for healthy body fat ranges without getting shredded and enjoy looking, moving and living with energy. This message of getting shredded and hugely muscly is damaging for the general population
I tried everything. The only way to get to a super-duper-extra lean waistline is through accepting the torture of constant agonizing hunger, lightheadedness, dizziness,weakness by means of putting 99.9 % of all mental energy into thinking about how NOT to think about food with no good results.
My hot,sexy looking, shredded stomach was never mine - it was the stomach of my constant chronic hunger. Yes, on those pictures I look great, but you can't see the feeling in those pictures..the feeling I had was that of illness - on the verge of passing out....
I don't know how being in such a state can ever be healthy and how is it different from anorexia Nervosa? Not much......
I'm a 38 year old female, lifelong gym goer....
I am currently going through a fat loss cycle in my diet and it’s tough. Once my body got below 15% it’s begun to fight back. Hunger cravings come in strong. My enjoyment of eating is completely gone. Food is just a tool now to fuel my body and Ive gotten critical of everything I eat. I keep thinking that if I didn’t eat those few tiny cheat pieces of food during the week my fat % would be another .3% lower than it is. Now that I’m at 14% body fat the struggle just gets harder. You have to be even more critical of everything you eat. Everything I do eat has to “just be protein”. Psychologically, it does begin to weigh on you because you want to keep seeing progress week after week like you did in the beginning, but there are plateaus and sometimes setbacks that all come and go.
My goal is to get to 13.5% body fat and see how sustainable that is. If that is achievable and sustainable, I may try to set a longer term goal of 12% or ~20lbs of body fat. I really don’t think I will ever get to below that and I’m not sure I really want to. I have no reason to take PEDs. I’m not an influencer, I’m not a professional body builder, I make no money off how I look, so this is strictly just for show. I like how I look at 14% body fat but I do want to see what it would take to really get my abs to show convincingly well. If it’s 12%, then I’ll try to get there, but this is a Looooong term goal. Not some sort of crash diet. I tried that once and dropped from 175 to 151 lbs. I put all the weight back on in 2 months and it’s was pretty much all fat. I’m not doing that again.
So I understand what you are going through. This is much more of a mental struggle than it is a physical one. Don’t get me wrong, the physical training is tough but that comes in 1-2 hour segments throughout the week. The mental struggle is 24/7.
I been shredded 4-5 times. It's not that hard once you know the process. The longest I stayed lean was in the ~10% range for about 6 months (40 years old). The leanest Ive been is ~5% (37 years old) for a photoshoot. Ive fallen off like many people do with life and heath issues, but at 41 I am still confident I can back down to 10% in about 8-10 weeks. Going all out once is worth it to push yourself, but then settle where you can enjoy life.
what would you say is the process? I feel like I cant get rid of the last 10 pounds of fat that would give me a 6 pack. Feels like my body is resisting it, I would need to go on a 2 day fast and not eat a single carb for me it seems for about 2 months
@@James_36 hard to explain in UA-cam comments, but briefly:
- Do not fast
- Keep water intake high
- Keep protein intake high
- Make sure you are lifting weights (3-4 days and heavy)
- Cardio helps at low intensity, but lifting is more important to keep muscle mass, else you lose muscle with the fat
- Track steps to ensure you stay active in the day (~10k is plenty)
- Calories are person specific, for me I usual drop to 1700kcal until Im lean, to get shredded I have to go down to 1400kcal for 3 more weeks
- Lastly you're going to cheat on your diet, so be honest, count the weeks you stay committed for encouragement and dont let yourself slip more than 1 day a week.
Hope that helps
@@rampantmouse intermittent fasting is ok, but the comment was about a 2 day fast, which is pointless. What you're looking for is a deficit that you can keep going for weeks. With 2 day fast all you're doing is shitting out more than you're eating for 2 days and feeling proud of yourself. If you can maintain a deficit your body will use up the fat, but gradually it will adapt, then you reduce some more to keep cutting. Once you're target is hit the reverse diet is even more important to keep it off.
Only time I've done something close to a fast is just before a photoshoot, no carbs for 2 days, then day before load up again. All this is more to do with making muscles look temporarily fuller on the main day.
Similar experiences here. How did you feel at the end of your 6 month lean phase? I got shredded for the second time for me earlier this year, and cut down slower than before so it was about a 6 month process to get down to 9-10%, and was feeling pretty bad by the end of it. The prior time I cut down much faster and felt okay, though I was 35 instead of 37 and also wound up with two RSIs by the end of it. I'm trying to settle into shorter windows now where I'll maintain/low bulk for 3 months and then cut for 1. I'm hopeful that I can maintain fairly consistent body composition like this with less suffering. You're right that it's not too hard to get down to ~10% if you stay below 20% on the regular, but sometimes the grind is real towards the end of it.
bro your video were good but didn't watch them for months and now got so much better, great stuff
The other thing to keep in mind here is the genetic factors and somatypes. Different people are going to store fat in different areas. You can have an endomorph get down to 12% body fat and look absolutely shredded because they distribute fat EVENLY across their entire body. You can have an ectomorph at 12% body fat, but who stores their fat centrally (ie - no fat on the limbs), and this will create the difference in aesthetics even though both people are at the same bf %. It’s frustrating but it’s the luck of the genetic straw. You have to place what is sustainable and best for your overall health first over aesthetics.
Lifelong athlete here, tall lean, strong. I have never been able to achieve the physique I'd love for the same reasons as you. At 60, I have let the idea go, but am still happy that I am much stronger, active, mobile, and physically capable than 99% of men my age.
I've been lifting weights for 4 years, did calistenics during lockdowns. My performance is roughly comparable to others in the gym (we swap weights) but they look much bulkier. I'm naturally skinny and when I look at myself in the mirror, I always see someone with thin wrists and generally narrow physique. I will admit this bothers me but I've decided that my primary goal is to feel good. If my going to the gym ever became a chore, I was doing it wrong.
After a few years of trying, this year I managed a significant cut. My stubborn belly fat shrank significantly, a friend said I "must have switched my cook". I've also lost shape in my face and neck, becoming more gaunt looking. Someone at work actually thought I had cancer.
Trust me , that 90% person body goal of yours is 100% many people can only dreams off, your body is really solid, I'm working on it to have body like yours
Body dysmorphia can get to us all
I've been struggling for YEARS to go below 20% body fat and there are people complaining about being above 12%. I just can't...
Wow one of the most honest videos I have seen in a long time. Thank you for your perspective! ❤
Hey man, maybe it would be useful to you and your audience if you did a deep dive video on eating disorders and body dismorphia in the lifting communities. A lot of gym bros have an eating disorder, but can hide it under the guise of healthy eating and training while absolutely wrecking their body.
Bodies are just built differently. I had to accept this about 20 years ago. Even walking around 8-9% all year long my lower abs are not visible. It's fine. My back is really chiseled. Men carry a lot of fat either on their abdominal or back regions. Also, if u Wana shred and not lose a significant amount of fat u should continue ur protein intake. .8 to 1. Gram a pound u wiegh on a daily basis. It's a super difficult journey and so restrictive 24/7. Getting there is brutal and remaining there is definitely a task. Also rememwber 10 outa 10 of these "influencers" take pics or videos with a full pump, great lighting, and on an empty stomach and probably in the morning. U looked really good for being natty and not having years under ur belt. Thanks for sharing!
You look great in this video. No need to obsess about your "problem area", because you don't have any. Stay healthy!
Is it possible the belly fat you're concerned about will go away with subsequent bulking/cutting phases? I don't really go through cycles myself, but I always liked the one term I heard on reddit "bulk until you hate your body, cut until you hate your life," so it sounds like you're doing it right :)
The only difference would be to reach a lower body fat percentage overall.
It might be less noticeable with more lean mass, but it’s unlikely to change distribution unless some other endocrine factor shifts.
Maybe he could, but I don't think that's really the point of the video. I think it's more about how obsessing on one aspect of your body can become detrimental to your overall well being.
lmao, most accurate quote ever. and yeah this guy just gave up because his copilot coaches aren't bodybuilding coaches. all he had to do is buckle in and get ready for the real fun.
once you get down to where this guy gave up, if you're not feeling that empty stomach, feeling irritable, can't sleep, if you don't want any of that, you arent in a calorie deficit and won't get shredded.
he also never mentioned calories
he just said "maintain strictest diet" basically he was eating maintenance after decimating his metabolism (probably not doing refeeds) and then his coaches basically told him to give up.
pretty much a terrible ad for copilot lol
@@moneropete this!
Reinforces my goal to get to your starting point here and then just maintain. I’m getting close after 20 months of consistent effort. I feel good about getting there within the next 6 weeks.
This mirrors my own journey so much. I can get to about 11% body fat at 150 lbs but going lower is where it gets so difficult it's barely worth it.
I have the exact same body type/fat storage location as you, and yes, that little fat pouch drives me nuts. A couple days ago, my wife & I were getting busy and she runs her hand over my chest and that pouch and tells me how sexy I am. I don’t work out exclusively so she thinks I’m hot, but I realized I’m telling myself every day how gross that pouch is & how it’s keeping me from being *actually* attractive, but the woman I love literally doesn’t care about it being there… at all. Not having that pouch isn’t going to improve my sex life or marriage- and may only slightly help my confidence, but at a potentially significant cost. It just helped me shift my perspective a lot.
Thank You for sharing. I'm assessing my fitness goals for this year and this is my fear. Having regrets. Not an easy topic to discuss but glad to hear another person share their story.
This heavily reminds me of some of the unhealtier female beauty standards and all the other ways society views beauty or healthy.
Sad to see these "standards" drive people to the dark side of humanity once again. Stay safe out there! Read what others are willing to share about their experience and that might help you in the long run!
Science suggests below a certain body fat the body begins to struggle maintaining it's functions. The shredded look is not really good for you unless you have the genetics for it, and otherwise you should aim for a healthier percentage. Adam Ragusia has a decent video put out that explored the relationship between health and the effects of fat on hormone levels, energy levels, general health, etc.
Coach Greg has been spoted 3:04
Thank you for the honest video! Fun fact, even Arnold only has a 4 pack (in a way). Comparing is always tricky since we're all so different. It can cause disappointment but also gives sparks of motivation and energy. Thanks for reminding us to put health first.
Honestly, I’m considering going for a Lower Ab/Lovehandle Liposuction. Dieting down to get rifld of that Fat is just a temporary measure… sooner or later you will gain that fat back again.
You might gain that fat back again anyway, with or without liposuction. If you really want to get liposuction, you can. It is your body and your life, after all. But perhaps consider that removing that extra fat might not bring you the sense of fulfillment that you are expecting. It's ok to be where you are and accepting yourself won't make you any less desirable. I hope that you find some peace in whatever you decide and good luck in your future goals. 👍
This is about the most sense Ive seen in a fitness related vid in an age......good job on ur physique but more importantly hats off to your mental game!
I wonder if it's maybe best to make these goals more process oriented than result oriented, which I've seen on some videos. "I stuck to this thing for 90 days" vs "I tried to run a sub 5 mile"
I'm nowhere near my goal but I'm glad I saw this video before I got close and fell into this trap. Thanks.
I'm glad you did this and shared your results. It isn't worth it to get "shredded" unless you are a pro bodybuilder. You look great, and seem to be athletic and healthy. Go back to enjoying life.
Sounds like the beginning stages of body dismorphia
I'm the exact same as you. I was overwight in my early twenties and then decided enough was enough and started training. I just couldnt get the last bit of fat off my lower abs. To do this i had to get down to less than 65kg, which was an insanely low weight for m as im 5,10 and quite a stocky build. At 65kg i was miserable, ever since then i just gave up on having lower abs and now just hover around 72-73kg consistenlty, and although i dont have lower abs, im still lean but im not miserable and its manageable.
Comparison is the thief of joy. Focus on physical challenges rather than physical looks.
Great insight brother. Appreciated the honesty and transparency.
Great video. I’m not there but I know I have been mentally and it is infuriating. My goal right now is finally accepting that it will take a year for me to lose the weight correctly and slowly. When I try and do it fast I obsess and get headaches by going too extreme. It occupies all my thoughts and isn’t sustainable. It sucks. Slow and steady with life balance and sustainability being the primary focus. I needed this video as a reminder that people with bodies way better than mine obsess and struggle. Thank you!
Thank you! And best of luck on your journey!
This is a good cautionary tale. The regrets come from the fact that you did not do it correctly, as well as the litany side-effects are from the practices employed. If anyone has plans to do something similar, you won't find the answers on social media. If you want the fastest way to cut while not compromising your performance and health, have a long talk with a natural bodybuilder or hire a coach. I'm one, and have many friends that are too. We do not do what was shown in this video. It can be done, fairly easily, and you can actually maintain a reasonably lean physique year round while still progressing, but not like that. I personally don't while others I know do. I'm pretty chubby right now because it's February and I build as much as I can in the fall and winter. I'll be on stage in couple of months though, it's only hard if you make that way. This guy was really on the wrong track. He said "Greg Doucette" at some point in the vid. That's a HUGE red flag that you are going the wrong way.
This video is what I needed to see/hear. I am on that exact same struggle bus as I type and this video was very timely.
Thank you for making this video. Honestly it's a very realistic take on how we can feel trying to attain an image that is so difficult to maintain.
BRO - you were absolutely shredded in those lake photos man. That’s crazy. Can definitely identify with your points though. Great video!
Devyn was great trainer use co pilot before pandemics started thanks to this Chanel he helped me build a build a better eating routine while not cutting out my bad habits at once went from 220 to 200 Im around 3 months then Covid happens to had to cancel
Congrats! And yeah, Devyn is great!
Excellent work.
Please keep making videos they are inspirational. It is cool to see how much progress you have made.
If you ever go the ped route maybe go through Derek (more plates) as he is in Vancouver too.
As someone who struggled with this problem my whole life, may I recommend something? Purchase Ida Rolf's "Rolfing." Finding a bodyworker or simply working to relax and elongate the psoas major and rehabituate to gravity, extending the abdomen and allowing it support the body will lead to longer elongation in the front body and correct tension in the back (which you are leaning forward in your photograph.) This could elongate your "pouch" and change a tension pattern you've had since childhood. May have little to do with fat loss, but a redistribution and rebalancing of the tissue in the lower torso. This should "flatten" your core.
Over time I've found redefining 'ideal' is healthy. My new ideal is -- Chest more pronounced than my stomach -- arms and legs with actual definition-feeling mobile and strong.
around 7:50 that shade at Liver King.... had me cracking up!! 😂
0:24 that expression 😂
I never comment on youtube but as someone whos been at exactly your place Brandon im gonna give you advice , first of all im 185-6cm ( 6 1 or 6 idk ur metric system ) and was ultra skinny but i always had lower belly fat and i also went throught this path of cutting until its gone and it was the worst and most unenjoyable 3 months of my life and i didnt even lose it but last year i changed the way i think about my body , instead of training normally ( bodybuilding style ) and adding cardio to control my body fat i switched to the mindset of why dont i do workouts that basically requires lean physique like muscle endurance training ( do the most reps in the shortest period of time ) like hannibal for king workout pyramids style , i can also give crossfit a shoutout , and boom after 1 year of not missing a single workout i god rid of that anoying body fat and as for diet i just maintaned or slighlty lean bulk and thats how i achieved total recomp ( building muscle while losing fat )