The No B.S. Way to Get Lean (WORKS EVERY TIME!)
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- Опубліковано 13 чер 2024
- If you ever wished you had a no b.s. way to get lean because things you have tried in the past to lose body fat just haven’t worked, then this is for you. In this video, I’m going to go over the simplest way to lose weight and get lean by dropping body fat levels the right way. There are things you can do with your nutrition and your workouts that are going to help, you just have to know the proper ones to focus on.
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It all starts with the four most important words when it comes to losing fat and getting lean. Those are calories in, calories out. The law of thermodynamics states that we need to be in a net energy deficit in order to lose fat. This comes in the form of two approaches, or most successfully, with a combination of both of them.
First we can talk about the calories out part of the equation. This refers to your exercise, or as I like to call it, training. Training is exercising with a purpose.
Most of the time people focus on cardio and conditioning in an attempt to lose weight fast. The problem here is that the amount of caloric burn, while helpful, is never enough to offset a poor nutrition plan. It is so important to look beyond the treadmills and elliptical machines as a way of burning off calories and fat.
The better focus of the plan should be on strength training and the use of weights.
Now the actual workouts that involve weightlifting are generally not going to result in any significant calorie burn either. That isn’t where their benefit comes from however. They instead, will help you to build muscle which is metabolically more active tissue, so even at rest your body will consume more calories allowing you to lose fat easier.
The best type of workouts for getting lean are going to be the ones that allow you to build the most amount of muscle and focus on the multi-function, multi-muscle group exercises. These are often in the form of total body splits and push pull legs splits. If you are very short on time you may want to focus on turning these workouts into either complexes or circuits to get some additional conditioning benefits. Keep in mind however that these latter two approaches are not as effective for building or burning as the traditionally performed versions of each.
When it comes to the calories in part of the equation we are talking about your nutrition.
Here, is where all the changes come when you really want to get lean. It is also the harder part of the process since the discipline required to get your nutrition right is going to require much more diligence throughout the day than getting a workout in.
It’s important that you realize that not all foods are created equal however. Different foods have different levels of satiation. Some foods you can eat and they make you feel full while others seem like you can eat them forever and never fill up. Since portion control is ultimately going to have a major impact on your total caloric intake, you’re going to want to be wise about the food choices you make.
High fiber foods help you consume less calories because they tend to be more filling.
Also, you have to ask yourself if your long term goals are health or just to lose body fat and get lean. If it is truly only short term, then it doesn’t really matter what you eat as long as you stay within your daily caloric allotment.
Make sure when making your cuts that you don’t take away too much protein if possible. This is going to be needed to maintain the muscle mass you have and support the calories out part of the process. Take instead from fats, especially if your diet is already too high in them. At twice the caloric density of carbohydrates and proteins on a gram per gram basis, the decision is the most economical.
Try not to overdo your depletion of carbs though. This is only going to set you up for long term failure when the reality of the restriction overcomes your desire to make a change to your body.
If you’re looking for a step by step meal plan that will get you lean and ripped and stay that way year round, head to athleanx.com via the link below. Choose the program that best suits your current goals and start training like an athlete.
If you’re looking for a full day of eating video or nutrition videos for how to get lean, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
Getting leaner is fairly simple, but it takes knowledge to get it right. In this video, I show you the best and fastest way to lose 5 lbs of body fat to help you get leaner - ua-cam.com/video/8bshv_9HWw4/v-deo.html
What is the right way to get lean stronger in home ( workouts without any equipment)
@@leomuralikrishna7132 Athlean has a Calisthenics workout plan called Xero. IIRC it does not need equipment. But as a beginner you can just start with simply bodyweight exercises too. Pushups, squats, etc just make sure to build in some pulling exercises too, preferrable pullups if you have a staircase for example where you can hang from.
Or what other “trainers” on social media & fucking lie😭 it’s so sad people have to lie about health to make money Lmfaoo.
Another GREAT video!!
I’m on a veggie diet no sugars with next to nothing fat and oil once in a while eat some tuna i find tuna a very low fat/ Calorie meat replacement the trick is finding good happy diet foods that I like and I don’t like All vegetables 🥕 but I got my freezer full of frozen easy to microwave veggies i take to work and eat at home I lost 15 lbs so far just with veggies / tuna diet alone I need to loose 40 more lbs got a gym membership next step is finding out a fat burning workout program not exactly sure what to do but cardio
"You can't out train a bad diet"
Well said Jeff..
This statement should be a wall to wall banner at every gym! Or anywhere people exercise...
Its a well known quote
@@jesfranco9594 tell planet fitness lol, they have a lunk alarm for intimidation yet hand out free pizzas every month
@@shalinpatel1516 that's the 20% bad meal allowance for sanity
Yes you can
I lost 50 lbs in 2021.. I'm taking it to another level this year. Thank you for being a part of the process.
Respect n gratitude
Well done... Keep going 💪
Great job! 🔥💪
Glad you're going to get serious now.
Great work!!
Now gain 50 lbs of muscle
Level easy: loose a few pounds
Level internediate: loose a lot of pounds
Level hard: keep them off you
Been watching your videos since I was 15... I'm 25 now almost 26 and still look to you for advice. Thank you for being so relatable and motivating.
Me too, since 16-25
I'm 55 170 20 lbs overweight .. been training since 18... spent the last 6weeks eating clean and lean before I saw this video.. down to 155 and I'm almost as lean as when i was 18.. age doesn't mean you have to look old.. nice video
A long while ago I was over 300 pounds at 5’9” I worked my ass off for less than 2 years and reached 165. Years later I’m now 250. I’m getting back into it and reaching the goals I sought out for
How tf
Awesome! Keep crushing it.
@@Coregame3 the man surpasses christian bale transformations
@@wavethatcrashed9155 lmao
How's the weight loss going??
Jeff can effectively teach in 10 minutes what it took 4 months to cover in my nutrition class. Thanks again man
Plot twist: your four-month nutrition class covered a lot more than caloric balances, but you weren't paying attention.
@@AnneALias nah
@@AnneALias 🤣🤣🤣
Your nutrition class needed 4 months to tell you that you'll lose fat when you eat fewer calories than you burn a day and that sugar and alcohol are building fat? I think I must agree on Anna's comment :P
Dude then... what do they even teach you in your nutrition classes.
Basically eat at a caloric deficit with really high protein intake
How much of a calorie deficit without it affecting muscle growth
@@kirkham111 try 300 calories under everyone’s usual maintenance which is 3000. So eat 2700 then check the scale at the end of every week to see if you lose weight. If you do lose weight keep it up with that 2700 number until you stop losing weight. If you stop to lose weight cut that 2700 to 2600/2500 and keep doing that until your satisfied with your lifting Goals.
@@alanyg9753bro your knowledge is so wrong eating 2700 calories will make you gain weight tromandously I would say eat about 1300-1500
But for me I keep it between
800-1100
That's just me though I don't know if you can what I do and still counting to do to this day and yeas I had some days were I ate beacuse I wanted to but then the other day I makeup for it and I lose weight very very fast beacuse I eat low calories and workout HIIT workouts one day rest one day work that's how I do it and I do cardio 5 times a week sometimes I do cardio the whole if I felt to do it
YES! He laid it out more clearly, simply and honestly than I have ever seen anyone do. No magic tricks, nothing to sell, no top secret bullshit...just plain, REAL advice. There really is nothing more to it than what he stated here. Respect, Mr. Cavalier. As a nutritionist myself, I approve this message.
Hey, so can you help me too with How long is it going to take for me to lose belly fat I have been bicycling for 2 months, 1 hour each day at high intensity plus basic dumbbell and bodyweight exercises. I have seen improvement in muscle growth but none in belly fat reduction and I am eating clean too excluding the weekends.
@@AnmolMishra946 to put it in a monkey explination basically you burn more then you eat goodluck
@@AnmolMishra946 maybe you want to look in keto diet. Was the best way to loose fat, and gain muscles at the same for me.
When I cutt the alcohol completely out I started seeing results... I'm reaching goals
I've been sober all year and still haven't lost a pound
You and a few other channels helped me drop 70 pounds in 2019. I was eating well, feeling great and looking healthy. Something changed a few months ago, and I'm getting flabby again. It's almost as though I forgot how good it felt to be healthy. I'm glad you're still making videos and helping people like me. I'm living proof that your methods work and can be done at 40 years old.
get back to it bro
40!!! 😂😂😂 that’s young pal lol
Well done man. It's not easy but keep it up. It's people like you that inspire people like him to make more content, and you also inspire me to do what you mentioned.
Respect.
I lost 34 kg in 2019.,kept constant through 2020,and sadly gained 24kg in 2021...once you get too relaxed with new you and set in old ways again.. Slowly but surely, they will come back to haunt you... This year I will be consistent. It's not a contest to see how much you can loose... Persistence is key... Keeping it off what you lost.... Good luck
@@t.m.i7304 Best reality check is weekly photos, the camera cant lie and having to look at yourself is the best way i have always found to be accountable for your actions.
Been watching Athlean X since lockdown, started training in December 2020 and lost 71lbs( 32.5kg) Thank you Jeff.
Officially changed my life
in what timespan? respect man!
@@phaseshift943 Thnx man! It took me about a year.
@@dmjezo7317 That's a huge amount even in a year's timespan! I'm impressed and I'm aiming for way less but way to go brother :D keep up!
Respect! That's crazy I remember first coming across these videos early in the pandemic also. We suffered together bro!
Wow good job how old are you I’m older and notice i don’t lose as fast as I use to , I can still Lose weight but it’s slower
I’m glad I don’t really like sweets and I hate alcohol, makes this a ton easier for me lol
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/no-bs-lean
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
19 seconds the comment went up, still not a winner 😑
@@lindafreeman3803 Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Bruh
@@niklasf.4899 It is still a scam u know, i still have not seen anyone winning it, although i asked quite a lot in the comments before.
@@arsenihohlatov9270 people in the last video confirmed it
Better luck next time
I love this man straightup. I follow his perfect PPL sequence & do his hiit + lower abs exercises. Best form in my life, even as i’m bulking I am still being able to maintain my leanliness alongside growing my muscles. All this for free too gahdamn
Geh--
where do I get to know this things?
@@mamupelu565 on UA-cam 🤷♂️
@@assiduous_yogi I think he was asking about which video specifically the first guy was referring to
Leanliness 😆
I love how jeff has been consistent for YEARS, that's admirable
I lost 100lbs in 3 months! I do 1 hour of cardio EVERYDAY, 7 days a week and I lift weights every other day, PLUS, I do IF. I put this rule in my mind: The less I feel like working out, The HARDER I do the workout! You must power thru! You must have discipline!
Nice job man!
@@toongamer2810 it wasnt easy, thanks
@@octoman_games if I could ask, (since I'm also trying to lose weight) what did your diet consist of? And what is "IF?"
Also did you ever feel any long-lasting pain? Like immeasurable pain?
@@toongamer2810 Rule NO. 1 ELIMINATE ALL SUGAR!!!! NO juice, NO Soda, NO scoops of sugar in your coffee! NO SUGAR AT ALL!! NO BREAD EITHER!!! Keeps your carbs low.
Eat once a day. Rice(parboiled or brown) with ground beef. Salad with grilled chicken breast. A can of Tuna. Skip a meal entirely once a week. run on a stationary bike 30mins a day. It sounds tough, and it will at first but you will get used to it. Do that for months then STOP! Your body WILL adapt to the fast and weight loss will stop, but by then you would have lost considerable weight.
@@toongamer2810 he’s referring to intermittent fasting, where you eat at only certain times a day and don’t eat the rest. When it comes down to it it’s about caloric intake, not when you’re eating it.
This is perfect and exactly how I go got to my first weight goal prior to training! I miss the sweets and drinks, but not as much as I used to! Thanks Jeff for this, it's solid!
Dieting?
Keep up the greatness!
Drinks? As in alcohol or soda?
You miss the sweets but you don't miss the Buddha stomach.
@@C_E_0 alcohol is awful in terms of weight gain and of course sugary drinks like soda. I cut back a bit on the sugar, did less cardio, and dropped 10 lbs in two months
I wish this was the kind of info that we all learned over and over in high school PE. We are just not really taught the most impactfull part of this equation and all developed bad habits so early on that it becomes such a chore to mentally reprogram.
For real. The amount of necessary life lessons NOT taught in schools is astounding as you get older and look back. To your point, I would add personal financial management. If they taught high school kids about mortgages and how to build credit, budget money, and plan for the future, I guarantee there would be far less people living at or near the poverty line.
It’s almost as if they want us to be fat, lazy, and just enough in debt…
I love your perfect workout series! Can you also make a perfect stretching day for a rest day? This seems very interesting to everyone here. Keep it up Jeff, you are a great added value to society!!
You do static stretch for the muscles you train that day before going to bed
Not sure if you get tired of saying the same stuff over and over but I appreciate it. It helps keep these things on my mind and to stay focused. Thank you so much.
Jeff, this time last year I started working out street fitness, following your guidance and today I can say i have a solid 6-pack and no sign of stopping ! You have helped so many people and we are all thankful for your wisdom man
@@AnmolMishra946 eat healthy and track your calories go for q calorie deficit it helped me lose weight first check how much calories you need to lose weight
@@AnmolMishra946 something that helped my metabolism was work out early, that helped my metabolism set itself for the day
@@AnmolMishra946check your tiroides
Excellent! I blows my mind how much, and the depth of knowledge that comes from every one of your videos. I know there's preparation for these videos and their topics, but it's amazing how naturally all this practical experience just flows out of your brain. And it's so true and helpful. Thanks Jeff. You're a great motivator and coach. And Jesse's transformation is truly inspiring.
I’m getting leaner simply by being more consistent with my workouts and have not changed my diet at all. I find the key to consistency is to have fun. I gave up boring workouts and took up martial arts/ dance and am getting leaner than ever 😁.
Good shit mma is a great way to keep fit
@@benserkowski4663 ooh I’ll check it out. Thanks!
I really admire the professionalism in the shooting of this video and the ideas layout, the camera placement and the slight zoom ins and outs, and the walk with the cam, it is really great seeing the rise of the quality of the videos jeff is making.
thanks to jesse
also he is circling back to where he started, sitting down in the chair. This "symmetry" makes ppl satisfied I guess.
Yes! Someone else noticed this. Improving!
Yea I remember years ago, Jeff's videos weren't well edited or recorded, and his content just seemed kinda oddly presented. Wasn't really a big fan but now, I'm in love with this channel just because of the improved producton quality (plus the added humour that Jesse brings)
To me the camera angles etc do not matter. They will not help improve my performance in the gym. My focus is on the message and what I can take with me moving forwards. Transitions etc are all nice but it's not all that important.
Thanks for the motivation and methodology which helps me to get out and train.
At 73, I still swim, cycle (MTB) and gym.
Not as much as I want to since the Covid lock downs, but hoping that 2022 will open up the availability of competitions once more.
Here's wishing you, and your viewers, a great New Year.
Regards from S Africa
My fellow south african
I love this channel, straight truth and honesty... always. Diet, consistency and dedication (training) will take you wherever you want! Thank you Jeff.
This is just golden! Thanks for putting it so nicely and comprehensively together, Jeff!
I was as lean as jessi and i only started working out in jan 2021 thanks to your videos jeff, i got from 61 kg to 79 kg in a year.. all i needed to hear was the details of this video now i can achieve my goal this year which is becoming shredded.
Respect and peace out.
Does anyone else feel a sense of security, reassurance and gratitude that we've got Jeff in our corner?
No.
These days only about 35% of the time.
Yes. The world is a better place with Jeff.
Bicho, que carência.
Dang, never thought of it that way 😳
Jeff always been my favourite fitness guy over the years . Honest and true to his fans with facts and lots of useful info
10 minutes for anyone wanting to start 2022 right. Advice is good for any goals we are setting.
Since I've been following you, I've been able to achieve what seemed impossible before. Thank you for your never ending dedication to your work and to us. Also, happy new year!
The bit about consistency is the single most important message in this video. Any change that's too radical will kill your motivation. There's a reason why slow and steady wins the race. Wanting to change things too fast comes from the same place as eating crap food and working out harder than you can sustain: impatience and instant gratification. Those are the real enemy.
Probably the greatest AthleanX video to date. The epic intro, the great dynamic shots, his whole speech, just perfect.
Jeff’s videos are terrific and this intro was arguably his best! Cheers, Jeff 💪
You are great at this.
In this video, you did a good job at...
informing -- a science-based, knowledgeable presentation, without obsessing about details (no need to get every decimal right for energy contents in macro nutrients, when you can just approximate fat to twice as much as carbs/protein).
presenting -- you keep a good pace without rambling and keep it simple and engaging without becoming a simple sound bite-bot.
sensitivity -- you're not too tough, addressing your audience like they're supposed to be machines, not too soft, addressing them like they're touchy-feely wimps with no spine, but find a good balance where your compassion and will for others to succeed shines through, but you still inspire us to move our asses with your let's-get-to-work attitude.
Respect.
When I was in my mid 30s my arms got paralyzed in a surgical accident. I had nothing to do but sit, eat garbage, watching UA-cam and movies and such. Ballooned to 343lbs. One day I realized I was going to eat myself to death and I just didn't have the willpower to stop, but I was also going to leave my daughter without a Dad so I did the only thing I could, I started walking. It took months, but my walking eventually became a 4am wakeup and walking until 1230 pm or so every day. 50km/day, that was my goal. I still ate whatever I wanted like a pig, but I dropped 63 pounds of fat according to my fancy scale.
That’s weird cap
He hit all the basics spot on, every topic can be dove into with greater detail but this was great for those wanting some quick concise knowledge.
I would drop my life and move to wherever Jeff’s gym is if he offered to train me for 6 months. Real talk.
I had the same thought, really
Any good trainer or coach would get you the same results
@@draykejacobsvantol unfortunately, good trainers can be hard to come by.
This is one of the first truly no BS videos on getting lean the right way that I have ever seen. Well done. I'm going to have to check out your site now.
Love your content in general, but this is the best video I’ve seen from you. So concise, so practical, so educational, and inspiring.
I started walking between sets when I lift. I can get 3,000 steps in a 75- minute weight training session. That tacked onto spinning every 4th day helped me nudge myself into a deficit without having to do much to my nutrition.
Great habit. I stopped looking at my phone between sets and just walked near the machine I was using.
Not only did I hit the 3K steps like OP did, I also found it easier to track rest times because I didnt get distracted by the phone.
I bet everyone loves you at the gym!
@@kjjviii1735 nah, I just walk around the outer perimeter of the gym. I stay out of people’s way.
@@freestylepunk I use a watch for exactly that reason, though by this point I’ve gotten pretty good at measuring rest time by the route I walk.
@@Moose92411 Ah OK. I'd do that too but I hate wearing watches haha. My gym friends know not to get me a Fitbit or equivalent as it'd just be a waste of money.
So much useful information in a 10 minute video. Still one of the best fitness channels on UA-cam
Jeff - you are in a class of you own - thank you for making the world a healthier place
Cut out sugar. It’s in everything, especially processed foods. High fructose corn syrup is killing us.
Saturated fat from animal product too
Can confirm.
I reduced sugar as good as I can and losing fat wasn't a struggle anymore because the constant cravings went away.
@@DreamingCutie impressive. What did you do when cravings hit?
@@lethalsoldier8082 eat meals with lots of fiber. Fiber works like magic when it comes to hunger regulation.
@@DreamingCutie appreciate it!
First time providing a comment. Thanks for the well done video and the information you provide. At age 71 I’ve limited myself to using resistance bands at home and moved away from the gym because of COVID. Those are my favorite tutorials!
Get a P100 mask and go to the gym once a week early morning or late at night when there's no crowd. Even 30mins on a proper machine at the gym can help vs exercise bands.
Wow this was actually THE most well put together video with the most solid advice I've ever watched. Incredible
The double chair at the end killed me. Good going, man!
I've followed a countless number of Jeff's videos and thanks to this man I have lost 13kg (29lbs) in the last 6 months.
Everything he says is the truth, not only have I lost those 13kg, but I've put on SO much muscle and I'm the strongest I've ever been, simply weight training 5 times a week.
I still enjoy a weekly pizza or burger and beer but the results keep coming.
You're the best trainer on the Tube Jeff. Respect!
What did you exactly? Can you share?
I really needed THIS today! Thanks Jeff! Been working on getting lean for the past month, this was really helpful.
100 percent
Carbs-gotta love’em. I do. I simply learned to think of carbs as fiber first. High fiber carbs are first thing on my plate followed by protein.
So true. Whished I learned that 20 years ago. I always focused on the activity side and was too radical if it came to nutrition changes. I am now for one year in a small yet consistent calorie deficit. Lost 50pounds, am healthy and the best thing feel great. It is about the small changes you can stick to for the rest of your life
This works. I started this approach after watching some of your other videos on the topic, and it absolutely works. I find that getting enough protein keeps me perpetually full (or at least not hungry), so then the focus can be on taking in other quality nutrition as well. The batting average analogy is the key to why this will work, and promotes a healthy relationship to food and training. Thanks again for all of the great knowledge you put out there on your videos.
These are good general instructions but where do you actually put your meal plans together.
This is really great useful information that I can use! Thanks again Jeff for your words of wisdom. 🙂👍🏾💪🏾
Great video! I've lost many pounds just focusing on eating less than I burn. People always ask what I did. My problem lies in the willpower and the initial push to start. The train usually derails after several months sending me back to the couch with the bad food.
BROOOI.. GREAT JOB uncovering the basics all the way around. You put it all together extremely well. Never heard anybody do that so well so fast 👍💪
I was hitting 270 and above for a while and had all but stopped working out completely, after a few months back in the gym, I've lost almost 20 lbs from my max weight, feel and look more muscular, I'm seeing definition come back and feeling better, I work out now almost every single day and sometimes do 2x daily workouts in the mornings and evenings. I can't believe I let it slip for so long cause I really am enjoying looking and feeling better.
You probably wont read this, but man your stuff is good. I wish i knew about you years ago, would have saved me some injuries and gained me alot of knowledge. Because of you, i´m feeding on more knonwledge and getting back in being actually motivated and interested in proper nutrition and excercising again. Really lost my game for a while, luckily i didn´t gain the fat to show. But i´m back in a good flow. Thank you, thank you very much jeff!
This is the greatest consolation of knowledge regarding training and fitness that I've ever listened to.
I nominate this video for the UA-cam Hall of Fame .
Bravo Jeff! Standing novation to you.
Bro you broke this down beautifully, quick and to the point. Subs.
i love lean 💜💜
???
Sus
Bwahahahahahahah 😂😂😂😂. Sip sip sippin on dat sizzurrp
💀💀
Ayo???
Love the work you’ve been putting out recently!
Bot
Great breakdown Jeff! That’s SO much easier to wrap my head around.
ONE of the BEST Educational videos i have ran across on UA-cam. 2 thumbs up.
Finally someone that focuses on diet as well as training, I've been saying this for years, you need both to achieve your goals!
What is meant by conditioning? What is the difference between cardio and conditioning? As mentioned around 1:34
“When the reality of the restriction overcomes the enthusiasm for change” - is about the most concise statement I’ve ever heard as to why our diet changes so often fail. Perfectly said.
One of the BEST videos I have seen in a long time. Thanks for explaining getting lean in a clear and concise way.
I love this because it's all true! For me it's cutting out sweets and also carbonated drinks like soda out all together. Within 2-3 months I went from a size 36 waist to a 30 and doing circuits that sometimes consist of reverse pyramids.
I love your videos, Jeff! More gains to come on 2022 💪🏻
My fav guy in the fitness industry!!
people want results but dont wanna do the work!!
this man is a legend ✊
I don't blame them tho
Thank you Sir for this insight. Was really helpful in path correction for achieving body fitness. Thank you.
I think it’s the best channel on UA-cam for people looking out for precise information like he said no bs
I’m just beginning my fitness journey this guy is a lifesaver
Although I know most of this already (thanks to Jeff), how still need to hear it again from time to time.
This is stuff I already know, but it's always good to hear it again. I've been a little too loose with my diet lately. Time to tighten it up and get back to leaning out.
I can´t get tired of thanking y´all for the content, thanks!
Jeff is the reason why I subscribed and hit the bell
Keeps me motivated 💪🏼
Cut out alcohol (drank roughly 8 beer a day or so) and candy (got a bag of candy probably once a week) last month and I've been hitting the gym everyday. I'm feeling so much better, there is lots more to accomplish and I owe it all to God for giving me the ability to stay away.
There is no better source of nutritional and fitness information than Jeff anywhere
Best vid ever for this topic. Covers every aspect of the question. For having experienced all the spectrum of good and evil choices in termes of cal intake, I can testify the exactness of the material exposed here.
I add some of your workout in my routine and it's really effective and burning out for me, thanks for you scientific and experience based teaching 🙏🙏
What workouts?
So true. Been tracking my food and calories daily in addition to hitting the gym. Also took up jump rope and that’s been a game changer.
Watch this video my dude _How to Lose Weight WITHOUT Counting Calories!!
Jeff you did a great job explaining this process.... Your video makes 100% sense to me. Thank you Mon!
Probably my favorite videos of yours so far. Well done and it hit home.
We need an updated full day of eating! Last one was in 2019, would be great to see another!
Hype
It hasn't changed
Now Twinkies and cokes are ok in between sets
I don't ever comment on UA-cam but this video is 100% correct! I went from 18-20% body fat in October down to 9-10% by changing the way and what I was eating (Also bought a program from Athean-X). THANKS, JEFF!
One of the best UA-cam channels for sure.
You're awesome! Thanks for the motivation plus your content / info is always on point. Keep up the great vids.
I just want to say thank you. I've been binge watching your videos for motivation, and found this video especially true for me. I don't do enough exercise, but when I do I kid myself that I can repair the damage caused primarily through snacking. Even my snacking is better - nuts, mostly - and the gym work is starting to.
Still a long way to go but encouraging early results, and this is helping with the focus a lot.
I love mixed nuts as a snack, but they are calorie dense. The hardest part is only eating 1/4 cup. LOL.
"When the reality of the restriction overcomes the enthusiasm for change". Flawless analogy for the yo-yo experience (I know first hand). Excellent content, sir!
Jeff nailed it with that one.💯
Never heard it put so well into words as Jeff did with that analogy. He's the best in the business
What a great well rounded video. Jeff, you're a good man.
Love this advice, possibly first video I've seen where its recommended to not nosedive your lifestyle, but to gradually change it
Man you’re so on time with your videos this is what I really needed for TODAY and on … Tysm 👍💪🙏
Thanks Jeff for simple to understand directions. I’ve added almost 5 pounds of fat this year and am committed to getting lean again. At age 58, it seems to require more effort and energy than before and clearly, I’ve gotten lazy. Thank you for the no nonsense talk - I appreciate it.
Jeff,
You are an excellent presenter and a great motivator!!
Thank you!!
Fantastic video. Very informative. Love the way the video was filmed and produced. I’m sure there was a lot of time doing the video editing. Keep producing more videos this way!!!
LOVE the channel for all of the fitness information! With so many other fitness channels, the dietary advice falls short. In this video, Jeff is 100% correct in everything he has said about exercise, and also that food QUALITY MATTERS!! SO TRUE, and I really appreciate that focus in this video!... but in general, in the fitness community (and in our society in general), "Calories In - Calories Out" is an outdated dinosaur of a theory that has been lingering in the fitness community for far too long, and it does not work every single time with every single person. While it is true to an extent, it is only part of the story and the details are far more nuanced. It completely ignores the neuroendocrine regulation of appetite and metabolism (which, fortunately, Jeff does mention satiety in this video). In physics, the laws of thermodynamics apply and make sense, but in complex organisms, energy is regulated by hormones like leptin, insulin, estrogens, androgens and growth hormone, all of which influence our appetite, metabolism and body fat distribution. Learning how to eat, move, and sleep in a way that optimizes these hormones is the key to being lean and strong.
The simplest way to get started is to minimize insulin. Insulin is a storage hormone that is triggered by carbs (a lot) and by amino acids (mildly). One cannot burn significant amounts of fat in the presence of insulin. Keeping insulin low using intermittent fasting and low carbohydrate diets (and strategic timing of the consumption of the few carbs one does consume just pre and/or post workout, depending on goals) will reduce fat storage and allow fat burning. Intermittent fasting does not result in muscle or strength loss when done correctly and timed correctly - like on cardio days and not on weight training days). So while you do still need a calorie deficit, the deficit can be much smaller on a lower carb diet vs the larger deficit needed with a higher carbohydrate diet. Yes, carbs are the nutrients that make us feel good, but that is their evolutionary purpose. In nature, carbs are available summer and fall. Species in the wild fatten up for winter when there are fewer calories available. Ancient humans evolved to pig out on all the carbs they could - we are literally "wired" to crave these foods to fatten up for winter. Fortunately, we eventually lose our carb cravings if we just avoid or cut them for a few weeks (and focus on the healthy, whole-food sources).
I agree with Jeff about protein. If carbs are a higher percentage of calories relative to protein, overall protein intake tends to suffer with a general reduction in overall calories vs a high-protein low carb diet where the overall calorie deficit is smaller, so the focus on keeping protein calories up is important. As he said, reducing calories from protein can have a negative effect on gaining or even maintaining muscle mass, which is not the kind of weight we want to lose! Also, with insulin low, dietary fats (when kept moderate with a lower carb and high protein diet) are not likely to get in the way of fat burning. Don't fear fat! Dietary fat in the absence of carbs (insulin) will activate fat burning metabolic pathways to help improve metabolic flexibility (check out Phil Maffetone at philmaffetone.com/ for how to burn only fat for your cardio). Dietary fats are also important as structural molecules (cell membranes, the central nervous system) and the production of fat soluble hormones like testosterone, estrogen, cortisol, etc. Dietary fat is also required for the absorption of fat soluble vitamins in food. Again, food quality matters with fats too, so avoid seed oils and focus on healthy fats from meat, fish, butter, avocado, olives and coconut.
And then there is the neuro-regulation of appetite - a whole other topic (read Wired to Eat by Robb Wolf). Basically - carbs make us want more food sooner and protein is the most satiating. More protein, less carbs = less appetite.
I frequently refer my patients to the Peak Human podcast (Brian Sanders) and resources from experts like Paul Saladino, MD (Carnivore Code), Mark Sisson, (Primal Blueprint; www.marksdailyapple.com) Robb Wolf (Paleo Solution, Wired to Eat), Dr. James Dinicoloantonio (WIN - Strength, Speed, Endurance, Recovery), Dr. Jason Fung (Diabetes Code, Complete guide to fasting), Dr. David Perlmutter, Dr. Bill Schindler (Eat Like a Human), Phil Maffetone (mentioned above) and many others who have contributed to debunking a lot of old school diet myths (that linger in the nutrition/dietetics and fitness education curricula) and promoting the ancestral health movement to remind us how homo sapiens is supposed to eat for optimal health and wellness. The future of human health is in the distant past!