You CAN'T Build Muscle and Burn Fat at the Same Time!!
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- Опубліковано 3 лют 2021
- Have you ever wondered if it’s possible to build muscle and burn fat at the same time? If so, this video will answer your question once and for all. In this episode of “AX JEFF”, Jeff Cavaliere and Jesse Laico will answer the viewer’s question about burning fat and building muscle at once and exactly how it works.
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While many will argue that in order to build muscle, you have to be in a caloric surplus and that to burn fat, you need to be a caloric deficit. This is partly true. While you need to be in a deficit to burn fat; to build muscle, you are not looking at a surplus of consumed calories, but an energy surplus.
In order fuel muscle protein synthesis, your body can use stored body fat as it’s preferred energy source. The more body fat you have, the easier this is because you often times have a readily available source of this stored energy. Of course, the person looking to build muscle and burn fat at the same time has some body fat to lose!
There are some key elements of caloric intake that need to be done right in order to successfully burn fat and build muscle at the same time. There needs to be a caloric deficit from your maintenance levels, but people often fail by attacking this deficit too aggressively. Exceeding a 15% deficit is setting yourself up for failure. If you go above this amount in an attempt to speed up the process of fat loss, you will have far less control over limiting the supply of calories to body fat stores and likely start breaking down muscle in order to energize the process. This is definitely not good if you are looking to build muscle.
Speaking of building more muscle, we also know this will require you to increase your protein intake, but not as much as you think; I’ll get back to that in a minute.
It is also important to make sure you dial in your nutrition by removing the junk from your diet and introducing nutrient dense foods that will provide your body what it needs without the excess calories.
So, how much protein do you need in order to build muscle? While it has been traditionally said that you need 1 gram per lb of bodyweight, recent studies have shown that that number is about .8 grams per lb of bodyweight. While rounding up provides an even 1:1 ratio that’s easy to follow, a 20% difference makes an impact on your grocery bill as the amount of money you need to spend decreases by 20% as well.
Building muscle and burning fat doesn’t start and end with nutrition; training is a major factor as well. Most people think that simple cardio will be enough to burn fat, but I will argue that it is not necessary. What IS necessary is resistance training! Why? You can burn fat by remaining in a caloric deficit, but to build muscle, resistance training is required. However, cardio and conditioning are necessary parts of training to be a healthy, functioning human being.
It is also important to note that this sets you up for success because instead of cutting out 500 calories of nutrient dense food from your diet, you can cut 300 calories and burn the extra 200 from your training. That’s 200 calories you are saving worth of important nutrients, especially protein.
Now some might argue that the most effective way of burning fat and building muscle would be bulking and cutting, I am going to disagree. Yes, while a successful bulk and cut might be faster, the key word is successful. I would argue that for every successful bulk and cut, there are a million people out there who have failed at it.
Let me explain. What often happens during a bulk and cut is that people lack the proper nutritional discipline to successfully change their diet in order to cut. Thus, they stay in a perpetual bulk and continue to increase in size and body fat.
This leads to what I call “The Big Guy Lie”. That is, because they failed their original goal of burning fat, they decide that being lean is overrated and all that matters now is to be as big and strong as possible instead of achieving the goal they originally set out to achieve.
If you’re looking to have your question answered in a future episode of AX JEFF, leave a comment below and you just might be selected next.
If you are looking to build muscle and burn fat at the same time, our step-by-step training programs and nutrition plans will help you to achieve just that. You can check them out at athleanx.com and be sure to take our program selector quiz to find the workout plan that best suits your current goals.
For more videos on how to build muscle and burn fat in a healthy, sustainable way, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notification so you never miss a new video when it’s published. - Навчання та стиль
Burning fat and getting lean sometimes seems impossible, but I promise you, it can be done. I want to show you the no bullsh*t way to get lean that works EVERY time - ua-cam.com/video/JS8RgIDSSwQ/v-deo.html
Nah bro reallly?
Will getting personal training certificate help me with getting abs and chest, I'm doing this for me not to sell to people?
How many carbs/veggies/ protein should i be eating. For context, im 25, 175lb i believe and try to lift at the gym every other day, i include exercises in between and take rests rarely. I dont eat too much but im starting to think im still eating too much that isnt great. Like ill eat about 2 salads a day but then also eat some popcorn or chips, i have nearly cut out all soda now just very occasionally and when i do i pour shots. So my question is do i need to cut out all bad shit so i can look like you?
Question,
Anyone know if he has a video that addresses this?
55, inherently skinny, now developed a gut, No fat anywhere else. Aside from 6 min ab work out what else should be worked on?
@@jgsrhythm100gain and build muscle in your chest, back and thighs, obviously dont ignore the rest but i believe these muscles require the most energy to maintain when cals are burned, so by building these muscles you should see the gut go down dramatically. Also actual better dieting
2:50
Jeff using left hand
2:57
Jeff using both hands
3:04
Jeff using right hand
To avoid muscle imbalance
I'm dead 😂🤣
hahahaha
This broke me 🤣🤣
🤣
Underrated comment
I can burn muscle and gain fat at the same time.
Haha
Bro 🤣🤣
But professor dickweed said...
👍😎
😂😂😂
Jeff puts his wedding ring on the opposite hand for 12 hours a day, in order to avoid muscular imbalances.
Legendary comment
Lmao
Damn
Bro lmao
Maybe bfr
I have personally experienced exactly what you mentioned. I have lost 6 kgs (13 lbs) in about 2 months while building significant visible muscle, and dropped just over a dress size. I reduced calories, and increased quality of calories, ie proteins, fibre, etc. So, yes, you can build muscle and burn fat. Thanks, Jeff.
@@chadaliskgod it depends on your needs use a kcal calculator you need for building muscle/losing fat
^somebody who knows nothing about nutrition and wants to justify eating garbage.
@@romeohio19 you’re not understanding what he’s saying, he’s saying that he’s making the most out of the calories, ie not eating junk calories with no protein
@@romeohio19 ok sherlock, he is talking about the quality of protein, carbs, etc. Anyone with a brain understood what he meant, shush
@@romeohio19 little kid trying to correct people instead of understanding them, checks with your maturity
Jesse wishes with all his heart this was a comedy channel instead of fitness.
He's the comical relief that this channel needs in order to not get too repetitive
What if he had a comedy channel?
Not gonna lie, as much as I love Jeff dumping a lot of amazing info into my brain, Jesse makes it easier to process with the comedy.
Jesse blink 3 times if Jeff won't let you leave the gym
David, open your mind. Think that both at once are possible.
Jesse, blink twice if you need to escape Jeff's gym.
I read this right before he blinked. That's enough internet for today
LooooL
Lmfao
Jeff, blink twice if you’re gonna keep lying about being natural
@@Usario321 damn you that jealous🤣
Jeff, you are a breath of fresh air. This video is the best! As a thirty something female, I am definitely proof that this can be done, I'm following this exact caloric deficit trend and seeing awesome results. I tend to build muscle more than the average female, therefore eat quite a bit more than my female counterparts who don't lift. They look at me like I'm crazy when I'm eating a ton and they're eating a yogurt and some carrot sticks, upset that they're not losing weight. I'm CONSTANTLY referring people to your videos. My husband and I both follow you and agree that your wealth of knowledge and perspective are second to none. We will continue to follow your wisdom and thank you for your dedication and hard work! 🙏
I have the same - when I take the "fitness meal" at the cafeteria at work (salad + meat) my plate is so big that the lady at the cashier says "but this is not fitness anymore" 😂 it is just I have always had a lot of muscles to feed 🤷♀️
By looking at both of them, there'a no way to guess the temperature of that room.
lmaooooo 🤣
Jeff has to show his muscles no matter what the temperature is
@@mr.clapemcheeks2016 I would do the same
I would bet money that it is anywhere from 32° F to 90°
It has to be at least -30 degrees for Jeff to have a shirt on
Jesse just sitting there like he lied on his resume and is now sitting at a board meeting.
Amazing analogy.
🤣🤣🤣
😭😂😭
I mean who didn't lie on his resume tho hahahaha
😂
I am so glad that I found your channel! I am on a 100-pound weight loss journey and have shifted my focus on building lean muscle while also making those necessary life changes. You are very knowledgeable about this topic and it has helped me to understand so much more about how to build lean muscle. Thank you!
I agree with you. I have been into my fitness and nutrition plan for two months, body fat is dropping and my muscles are getting bigger as well. Not sure why so many people think it cannot be done at the same time.
I almost lost faith in Athlean-x when I saw the title. It's reassuring to know that you're debunking that nonsense, rather than supporting it as suggested by that title.
Hodgetwins believe that nonsense
@Eddard Tyrsson that is not a suggestion.
You can’t mind this guy he contradicts himself constantly.
@@benjamindoverii2841 you can still lose weight and gain muscle. It's what I have been doing.
clickbait works
I went from 280-> 170 now but I started lifting weights and did cardio I was able to burn fat and gain muscle 🤞🏻 also for anyone currently on a weight loss journey
Keep it going !!!! YOU GOT THIS
No way.
@@rolan4dezwinz381 I’ll have a video on UA-cam soon enough
Just be careful with the cardio when you start getting to more muscle than fat, cuz that burns whatever you have an abundance of
@@disguisedcentennial835 yeah it happened to me , I realized my muscle percentage is higher than my fat percentage and noticed with me doing a lot of cardio I was also burning muscle in the process too
Luckily now I got the balance of it all 🤞🏻
Currently at 280 any tips bro 😔
I am a current medical student but I also use fitness as a mental balance with the constant studies...and Jeff you really know what you are talking about man...Will always encourage people to watch your channel💯🔥
Me too. Second year now and I started working out last year after I got into college just to look nice...
@@chandrasuhaas5452 It's ok to want to look better, when it comes to being healthy it pretty much doesn't matter the reason why, we all should want to be healthy. You two are amazing, keep going! 💪🏼💯🌟...
This is exactly what i needed today. Ive been attempting this approach of weight loss without really knowing if it was working, seeing, through different weigh-ins, loss of body fat in some instances and loss of muscle mass in others, adjusting protien level intakes and so on. People say its been working and they notice a difference, but after 2.5 months this life style gets tiring. Probably because i havent fully adjusted mentally to it.
I know i started on a slippery slope this weekend, having too many cheat meals, i told myself it was only for the weekend but to be honest, i was having doubts. Seeing this reassurance from a professional is the extra push i needed, im currently looking for a quality protien rich lunch. Im still working out today, still focusing on weight training and will continue taking care of my nutrition intake.
High protein intake with overall calorie deficit... _The Hunger Gains_
need enough carbs period.
Yep, I went from 180lbs to 150lbs by eating 1,800 daily with eating a whole bunch of protein
@@mml1426 Combined with exercise or just eating alone?
@@jeffherrington Combined with exercise. I didn’t do any cardio at all, I just lift 5 days a week, 1,800 calories, protein shake, and 3 meals low in carbs and high protein (carbs can make you gain well as well), so Salmon/Chicken/Fish with broccoli and bit of beans, protein yogurt, etc. I didn’t eat any rice or bread. Now I started to eat a bit more because I went from too fat to too ripped, so I didn’t want to be that ripped either, I needed to gain strength as well as I was gaining muscle. So what I would recommend is losing fat + gaining some muscle, then when you reach your proper weight than you can go back to a caloric maintenance, which is probably 2,400 calories depending on your height.
Also try to do intermittent fasting from 6pm to 9am, basically, don’t eat anything at night (unless you’re working out at night) and you have to take your protein after
@@mml1426 how long it take u bro
I've lost inches on my waist while gaining inches on my arms. You can build muscle and lose weight. Jeff is 100% correct.
If you wouldn't mind saying, what did you do?
@@daragh9372 Calorie deficit(either through eating at maintenance but exercising to create the calorie deficit or simply eating in a deficit), progressive overload on your muscles through either lifting weights or body weight training, and time.
It’s called body recomposition and it’s very possible unless you’re lean already(Under 12% body fat I’d say), but it takes longer since you’re doing two things almost simultaneously.
However, if you lose 15lbs of fat but gain let’s say 5lbs of muscle in 3 months, your body will look drastically different.
I’ve done exactly what j e has done in that I’ve added 2 inches on my arms and lost 4 inches off my waistline, and went from 190+lbs to maintaining a weight between 165-170, at roughly 18% body fat. It took a while but it worked.
If you want a recommended routine I can comment what I’m doing.
I've lost 110 pounds and got alot stronger.
@@garbonratslayer1387 Congrats! But I highly doubt you got "a lot stronger". You know why there are weight classes in combat sports, and weightlifting/powerlifting? Fat also makes you stronger. You don't see many lean strongmen or olympic weightlifters.
@Ivey 96 depends on the height
following jeff for around 4 years now and the thing I love the most about him is he never tell you do something which is too hard and not sustainable as a life style he always try to make it easy for himself and us so that it can be easily done for the rest of our lives
After a very successful 57 year bulking phase, I will now begin the cutting phase.😁
Lol hell yes!!
Anyone with half a brain has a serious brain imbalance, and need to do lots of face pulls to correct this imbalance.
LOL
But doing face pulls will kill your gains. LOL
@@randywissler9923 whoever told you that needs to go sit down 🪑
😂😂😂
I started to do facepulls to prevent imbalance now I have a imbalanced rotator cuff
You've definitely changed Jesse for the better he's way more confident than he used to be. Love the content, Keep it up gentlemen
Okay . Nice .
As a total newbie to this channel and a relative newbie to the workout scene I can attest that it is possible to do both. I have been working out and altering my diet for exactly 4 months now and I have lost 25 lbs and gained muscle definition from none to some. I have a looooooong road to go yet but I am very happy with where I am now as opposed to where I was just 4 months ago. It is possible. I am doing it now.
Same. lost 25 lbs in 4 months. I can do a 75 lbs bench press(total weight) from only 25 lbs. I can see my back muscles getting developed as well from pullups
Build to a point like Jeff skinny muscle.
Can you guys please tell me which exercises I should do in the gym and what should I eat to do that? I'm currently 198 lbs and 5'7 ft
Muscle definition and muscle mass are two very different things lol but yeah I have been on a weight loss journey and my muscles have grown while my waistline has shrunk so it is definitely possible
Hi Jeff,
Thank you very much for your help. I used some of the advice from other videos about the amounts of protein, fiber and carbs I should put into my body and especially the one with the plate was a helpful and sustainable way to visualize things!
Keep it up and stay healthy, my friend :)
In an alternate universe jessy is the one to teach jeff
Impossible 🤣🤣
Maybe one in a gazillion
Plot twist: Jessy actually writes Jeff's speeches
And Jeff's wearing a hat!
😂
Jeff and Jesse:
How strenuous is weight lifting to your joints and body over a long period of time? Can you lift your whole life without damage being done, and what supplements can help with joint stress? Is bodyweight training more sustainable long term?
Push this one up please
yes this one needs to be up top... please answer this one Jeff and Jesse :)
With proper load management, progressing smartly and not overtraining, it doesn't matter what kind of resistance training you do. You can mess up load management with bodyweight (moving too quickly to a more intense progression) just as easily. And if you're not progressing (sticking to a bodyweight exercise you're already good at, over and over again) you won't be stimulating your body to adapt to anything, and that also can turn into stress on the joints without any benefit.
Variety, load management/smart progression, and consistency, regardless of where the weight comes from, is how you avoid issues both now and later.
I heard krill oil is great but you should do your own research
I'm the 69th like but pls push it up
This is the best guide I've seen so far and I've watched quite a lot.
Very informative, witty and makes a lot of sense. Thanks so much guys 😁👍🏾🤗
You can totally do that, I've been doing that for years (although the "losing fat" part of it was hard). I def gain a lot of muscle, compared to my photos 2-3 years old, but at the same time I lose a little bit of fat, so my abs started showing. My wife also started working out a year ago in addition to her regular workouts at her sports. She undergone the same transformation. Any average person should be able to do it.
How did you put on muscle? I’m trying and working on getting lean and getting abs! Just struggling with that! I eat healthy. With eggs and eggs whites! Someday’s oatmeal. My weight right now 178.
Jesse seems like a really positive person to be around, seriously his smile was infectious through the screen :)
Just say you’re gay without saying you’re gay
@@RoflJoker1994 ?why would showing non-sexual appreciation to an individual of the same gender be considered gay?? It’s just a compliment chill dude
@@czeslaw7420 how do you know he’s not gay though?
@@RoflJoker1994 even if he’s gay, is it something u should concern???? Mind ur own business dude
@@czeslaw7420 shush gay 😂
When he said “is that professor dickweed again?” I thought he was talking about V shred
Man ...Geoff hasn't even mentioned somatypes. So how do I know if this for me?
If only he had a magic questionnaire...
@@andrewfreeman3492 him and Chris have issues?
I weighed 100kg at 1.84cm tall and that's overweight. Started working out and eating healthy about 6 weeks ago: no more snacks, one cheat day every 2 weeks (but only the meal! No gummy bears!) and dealing with a calory deficit. I'm not counting them as detailed as many do, but I'm probably at a 500 to 800 deficit. And next to that I do 2x HIIT lessons per week and 1x weight training + cardio. In total that's 5 to 6 hours of gym time a week.
Results: 92kg at 1.84cm in just 6 weeks. Muscle growth: ✔, cardio improvements: ✔, fat loss: ✔, feeling more energetic: ✔, feeling the reward of having done a workout: ✔✔✔✔.
I would focus on some kind of whole-body stretching routine given your height challenge. 100 kg can be a healthy weight but not if you're 1.84 cm tall. Maybe you meant 1.84 m tall.
@@1morrel Oh you ;)
@@1morrel Na man he's an ant
Good effort fella. Keep up the good work
Always informative to watch Jeff's videos, being well-reasoned backed by scientific arguments. They've become my go-to when I want information on good practice for workouts, as they not only explain how to "get big". Rather they try to make it a lifestyle improving your overall health.
Regarding the dominant bulk-and-cut mantra, this video confirms what I've suspected for a long time. I've never really understood why you can't lose weight and gain muscle simultaneously, as long as you ingest enough protein. When you're overweight, like me, you will always have a huge energy surplus to burn. After all, that's the evolutionary purpose of fat storage: to save energy for when you need it. In modern society, where food is in abundance and obesity is a bigger public health problem than malnutrition, regulating the energy intake and exercising has become important. Like Jeff points out, keeping a steady small energy deficit makes more sense, as it creates good habits. In contrast, the whole bulk-and-cut cycle demands huge periodic variation in nutritional intake, and the deficit periods will be much harder to accomplish.
Those 59 dislikes are all guys named Wayne
Gotta get this comment past 59 likes
hi
Lol
The 59 dislike are people who dont even train or have too fat and should be watching a fat losing video instead of this one
Who even dislikes Jeff’s videos ? Free information about training successful and healthy with background Information aaaaaand it’s funny as hell
Jessie's just using a hat to keep all that knowledge that Jeff is giving him from getting away. Well done!! It's a lot
He’s just hiding gummy bears in there
@@behzodnazaralizoda387 LMFAO 🤣😆🤣😆🤣😆🤣😆
...or to hide half a brain. The ultimate odd couple.
It’s called a toque!
Thanks Jeff, that is a very instructive video! I like the way you think about balance and consistency. I know some people need to loose fat quick but in other scenarios is way better to loose fat while having quality of life.
About cardio, I'd add that it have made my psychological life a lot better. I have depression and exercises (both cardio and workout) have made a bigger improvement, even bigger than taking medicine does.
Planned my meals around the week to maximize my protein intake (and also correct digestive issues) and the one proof I’ve found that I’m gaining muscle at the same time I’m burning fat is I can visibly see my belly disappear, my favorite pair of shorts now hang off my waist, and yet I weigh the same when I stand on the scale. If I’m the same weight for two months, yet I went from a Heineken belly to a flat tummy, that weight is somewhere. Unless I’m carrying a Xenomorph baby, I gained muscle.
I like this duo format. Jesse's expertise really rubs off on Jeff.
Lol exactly. We all know Jesse's the pro. He hired Jeff as his spokesperson so Jesse could still live a semi-normal life........
😂😂😂
Damn true Mr. White
Mr white: "Jesse what element am I holding in my hand"
Jesse: "uh wire"
Can we please take a moment to appreciate that Jeff puts all of the information from the video also in the description below? Thanks 🥰
Ya that is legit f'ing awesome. Not always redundant either, so there can be some gems hidden in the text.
I actually like that so much that love the fact you acknowledged it
🔥🔥WHY CANT YOU BUILD MUSCLE IN 2021!! DONT MISS!!!🔥🔥ua-cam.com/video/RXVwrqQaqvM/v-deo.html
Its basically subtitles
Jeff even included a transcript in the description. Good heavens. He's my friggin IDOL
Jeff's knowledge about the whole science of muscle functioning, growth, etc is undeniable!
Jessie looks like if Eminem was in a Pixar movie. Love his enthusiasm reminds me of me. lol
Lmaoooo facts
That's fucking hilarious and I can't unsee it lol 😆
He also looks like Rhett from GMM
@@blitzghod420 low key he does
Gritty reboot Eminem
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! 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/cant-do-both
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…
Nooooo
hi
At this point, will I ever win?
Goat
Woww again I’m not qualified:))
I really liked the point about the price of protein. That alone shows that this guy thinks about his viewers carefully and about their needs not selling rubbish
Awesome video man thanks
“You can’t build muscle and burn fat at the same time !”
Jeff: “Hold my dumbbells”
Which one?
Hold my medicine balls***
@@diegohall8733 both to avoid muscle imbalances!
@@lewisager3144 now you're talking!
I think CT Fletcher would disagree firmly also
I see an increase in nagative vids trying to ''debunk'' Jeff's training methods, but non of them did ever motivate me to pick up training again
like Athlean-X did. And if they can't even get you to start, you fail as a trainer, no matter your methods. U rock!
Yeah I've noticed that too. What those vids succumb to is that "if it wasn't true for me, then Jeff is full of shit" and pass it off like they are right 100 percent of the time. At least with Jeff he understands that there will be different stances and tries to back up as much as he can from his experience.
@@killingtime4444 Those people also forget the different methods work for people and some don't work as good.
I think it's because to stand out people rip on the popular UA-cam trainers and just ride the drama either way. I think Jeff is pretty unique in focusing on wellbeing and safety over pure gains which is most important for me. People just need to take responsibility for their own understanding of lifting and find what works for them instead of blindly following any single person's way of doing things.
Thats what happens when you have more subs than all those other channels combined
Don't get me wrong i completely agree with you. Altough I dont agree what you said about a trainer not being able to get you to start. It is most likely your own fault, lack of motivation ect, you cant blame the trainer for that. You could hire the best trainer in the world but if you have 0 motivation you wont start
I friking LOVE this channel!! , I'm learning a lot!!
I choose my lifestyle so that my workouts and pleasures perfectly balance each other out - I've been maintaining my weight for years and haven't seen any changes in my body, which is awesome!
Jeff’s biceps are starting to evolve into bowling balls.
How many subs can i get off this comment?
Currently : 880
@@EvXShion zero
steadily progressing natty at 40+ year old ! my inspiration bro
@@murtadabasim7125 as in "a zeeeeeroooo"
@@stefanospapavasileiou9676 yeaaah 😂
Jeff is so SMART. He also seems very intuitive, and I love how he explains things, clearly and in layman’s terms without being too cursory or pedantic. Much love and appreciation to both of you for producing such helpful content ❤️💪🏼
now I have to look up cursory and pedantic. Will this lead to fat loss/muscle growth?!
I find this video super helpful. I originally was 220 pounds. I dropped 60 pounds, but then I started losing too much. I started losing my muscle. Thanks for the help.
I was worried that I was doing recomp wrong because i gain a lot of muscle but the fat comes off very slowly but now i know that it is a long process, thank you Jeff!
Absolutely adore these two. One of the finest physical coaches ever to exist... and Jeff Cavalier.
her: he's probably thinking of other women
jeff: i bet she's thinking of burning fat
I’ve made all of these mistakes. I eliminated sugar and dropped my calories down by more than half and didn’t do anything but allow myself to shed pounds. So now I’ve learned the fats still there and some of the muscle density is gone not that I was muscular. I went from 265 down to 215 in a few months. How would someone like me correct this mistake. Currently I eat one lean meal mainly chicken for protein, quinoa and power grain mixtures instead of rice and I eat mix salads with yogurt dressings and use non dairy products like almond milks in say my coffee. I’m starting back at the gym now where do I focus first. I have terrible chest and stomach flap. I’ve battled with my weight my whole life and at 47 now it’s gotta change. I’m glad even now to have found your channel as a resource. But there’s so much to focus on it’s hard to narrow it down. Anyway hope if you see this there may be a better direction than my hit and miss approaches.
answered all my questions! thanks!
I think Jeff should start his own podcast. At least once in a month.
That would be awesome
@@CheapStove Yeah, he can talk about various topics.
The Facepull Podcast
@@Taxi4B excellent name
@@CheapStove bye felicia
GUYS I JUST FINISHED MY BELOW XERO TEST AND I PASSED!!!!
I am so happy! The training is so amazing and I see gains every week no joke. Athlean x is truly the best training channel without bullshit. Love you all
Hi Jeff, 57 and still training hard and steady. Looking to gain more muscle whilst losing the fat seems achievable with your decade if advice, thanks guys.
Jeff and Jesse
I'm 51. I was a bodybuilder and powerlifter in my 30s. I suffered from Legg and Calve Perthes as a child. I've been basically sedentary for the last several years, due to working overnight. I'm trying to get back to lifting. I've developed IT band syndrome. I'm following your recommended stretching, which has helped. What leg exercises should I start with to strengthen my Gluteus and TFL, without irritating and aggravating the IT band again?
Thanks
Philip Kelley
Axe Jeff - The Bodyspray for people who don't like shirts.
Spray on shirt
End's up fuming everybody like a boss
Isnt that just everyone who uses body spray?
@@TopStrikerMaverick lol
For people that know it will kill their gains.
Sounds like I'm doing all the right things and my progress over the past year shows that. I'm glad I found Jeff and listen to his very sensible advise. Thanks a lot!
Well explained. Thank you.
Thanks for this highly informative and honest video.🌸
Still can’t believe we’re getting this information for free. This gold
It's old
But gold
Its free because he is trying to lure you in to sell you a product
@@christiansehlmeyer7149 what he is saying isn’t false. Yes he probably is trying to sell you something but isn’t lying to you to do it. Fine by me. The man needs to make a living too.
@@christiansehlmeyer7149 Yep, because when Jeff sells stuff, thats soooooo bad! But when ur fav youtuber does the same shit, ahhhh it is completely fine. Yea yea we all are so gullible and lured into buying programs when this advice works in the first place.
@@johnwig285 I’m not really a fan of any fitness youtubers. Jeff’s programs are beyond terrible, with strange plans for progressive overload, excessive kinesophobia, not to mention they’re horribly overpriced when there are amazing free routines like GZLCP, 531, Deep Water. I’ve also literally never seen any good results from someone following one of his programs, compared to something like 531 which is free and has produced literally thousands of awesome results. Also his athlean-x branded powerblocks are literally twice the price of normal powerblocks, which idk how you can even offend that
This explanation was amazing! That last part about the extra 200 Calories being burned through activity instead of taken from the intake was eye opening. Thanks to both of you!
great explanation of how this works. been at the same deficit for months losing about .5 pounds a week. Its taken me almost a year but not drained at all
Very firm believer in everything in this video but all the thoughts i had up to this point were just that my thoughts with no other backing other than research i have done myself and nothing directly backing it up, so this video is amazing in clarification and also just informing people but thanks for showing me that my pursuits in health are not being wasted and there is growth in the way i look at the body.
As a fellow sports med PT, I appreciate you providing accurate information to the public.
these guys have a better chemistry than most of the married couples
Are they couple? 🤔
Jeff has a wife dude 😂
They are gymbroa
Even better than sigfried and roy.. 🐯
@@anishmaddipatla3530 Well I don't know Jeff's personal life. That is why I asked :P
This should be shown/taught in schools and gyms. It's infinitely easier to get disheartened than it is to get motivated, so people should know that whichever of these approaches they take their goals can be achieved with proper education and dedication. Thank you so much, Jeff.
it will never be taught in school for the same reasons financial literacy isn't taught in school.
Think about it.
@@Jtanman93 The elites will never let it happen, they need you to be weak and mentaly defeated so they can program you into anything they want for their benefit
This was very informative thanks
Just recently discovered your channel, and i really enjoy your videos, there's a lot to learn and you're just a down to earth relaxed person, which is cool!
The BEASXT routine is a perfect example of this. It shreds and build mass. My favorite routine so far. Thanks, Jeff.
Very informative video, I've been watching a lot of yours lately - however I'd suggest in future (if you're able) to show some graphics in videos like this so that people can see the numbers/calculations and what you mean regarding calorie percentages etc. Most of it is pretty straightforward but in some of the examples I had to go back a couple times to get it.
I’m in the process of loosing weight through nutrition/fitness-lifting and cardio. Started in October 2020 at 277lbs at 235lbs I am 28% body fat. I had a inbody scan at 235lbs. I’ll be going back at 220 to get a second scan to compare my body fat and lean muscle mass. I’m building the muscle while burning fat. I’m sure I will have to keep an eye on the muscle as I get lower on the body fat %. 54 year old retired firefighter.
Hey Jesse your channel got me into exercising, love your videos! I like how you helped Jeff to become a professional athlete coach, nice work!
You can definitely build muscle and lean out. That’s what I do with most my clients, add mass to the point they do not have to change diet much due to the increased metabolism.
Can anyone explain the .8 grams of protein? Is that one chicken breast or what?
@@nicoladiiusto328 a day ? Lol my weight is exactly 156
@@nicoladiiusto328 for the UK or whoever uses the kilo weight system it’s 0.8 x your body weight in kilos... for us Americans it is 0.36 x your bodyweight in lbs
@@isaiahgarcia42790.36 x your body weight in lbs is the correct formula
@@itzdaguy No, that is minimum recommend for regular people, not for building muscle/maintaining on a deficit
. 1.6-2.2g/kg or ~0.8g/lb is the recommended amount.
Jeff, thank you for all the informative videos you post.. Let me ask a very very basic question.. While a whole lot of people say nutrition is important.. How does one explain "what is good nutrition"
Absolutely brilliant on all levels. Class.
I feel like every time you post it’s always relevant depending on what my current struggles are. Jeff always coming in clutch
He's the first person I've met that made 10 years not sound long.
You have 10 years to live...
@@austins.2495 you crazy bastard, you’ve done it
Jeff - first of all, thank you so much for sharing such quality information over the years. I have learned SO much and made incredible progress as a result. Might I ask if you could at some point do a supplemental video (to the ones you've already done on nutrition and this topic as well) to address the same concerns for vegans? Naturally, we do eat more carbohydrates (and fibre, yay!) but I believe your take here can help a lot of us who want to understand this point in a way that doesn't involve lots of lean chicken breast. Thank you as always, keep it up you legend!
I love the way he explains everything.
Jeff the type of guy to eat doritos vertically to work his jaw muscles
Jeff don’t eat Doritos
@@carsondych2585 Pita chips
Hahaha wtf
Ouch
Jeff eats protein chips
I just wanted to say that I feel like some people commenting didn’t take the time to really listen to what was said. Nutrition plays a big part and every time I watch one of your videos it helps me pretty much reinforce what I was already thinking and they have helped a lot. I very much appreciate these videos with all the knowledge and helpful tips. Thank you so very much you two!
My questions have never been answered so precisely before this . Thanks to this video
Can't believe I'm getting all this information for free. Thanks Jeff.
"I'm still cold. Leave me alone."
Jesse is my spirit animal
Jesse is every girlfriend
Glad Athlean X mentioned this...Mike Mentzer also spoke of this decades ago and still holds true
Excellent content, you got yourself a new subscriber!
This was a great video. Thanks!
also: definitely more of that puppy, please.
but seriously thanks for explaining this so thoroughly.
Wayne is probably wishing he never made that comment.
Probably one of Jeff’s haters burner accounts.
I'm 46 years old 6'3 195. 4 years ago I weighed 350 lbs. I have a 4 pack and am the strongest I have ever been in my life. I am actively working to gain muscle and continue to put muscle on. Over the last month introduced protein powder several times a day and what a difference. Just in 30 days I have had big gains. Excited for the next 6 months.
Congrats!
Thank you very much sir. I have improved a lot by you. I have learned a lot of new things. You are a great sir
That is it.... Why take energy if u have it stored..... Great explanation 👍
When Jeff has a question he raises both hands to avoid muscle imbalance
Yes, more Daisy; she’s adorable 🥰
Nutrition question: My big hobby for years is road cycling. For a few months now I also train quite successfully in the gym to build muscle. My nutrition plan currently takes into account the advice you mentioned in this video, so lots of protein, high quality carbs and fats, etc. Now I'm also going to do several longer tours again (>120km) when the weather improves, how would you recommend the composition of macronutrients here so that I can both perform cycling but still not too much at the expense of muscle building?
Perhaps this question is also of interest to others?
Hope the question is read, greetings, Adrian
Watch this video:
"How to Lose Weight WITHOUT Counting Calories!!"
As usual, top notch information.