*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/flat-lower-belly-without-exercise 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…
In 2018, I got into the best shape of my life when one of your videos randomly appeared in my feed. However, since 2021, I completely lost the consistency and returned to the worst shape of my life. Surprisingly, you popped into my feed again, and I'm taking this as a sign!
This time go beyond the motivation. After the motivation fades away, which is natural and inevitable, make discipline the primary focus. Discipline is what makes the trick. Also when you address a solid why, then things that you’re currently try to do, will become habits and a lifestyle. Eating healthy while enjoying what you eat is easier than many people think. Good luck have fun and get to the best shape of your life again, better than your previous best 💪🙏
0:31: Establishing a hypochloric state is crucial for losing belly fat. 0:43: Exercise alone cannot create a sufficient caloric deficit for significant fat loss. 1:09: While high-intensity exercises burn more calories, they are not sustainable for long periods of time. 3:52: Choosing a pasta dish with chicken from a favorite restaurant can have 2,340 calories. 4:04: An oriental chicken salad wrap can have 1,910 calories, undoing a week's worth of exercise. 4:18: Educating oneself about nutritional content can help make healthier choices and prevent negative health consequences. 7:03: Eating too much can negate weight loss efforts. 7:28: Food composition plays a role in calorie intake. 8:11: Incorporating weight training helps build a better body and maintain weight loss. Recap by Tammy AI
What is important overall is to not beat yourself up if you make mistakes. Stay consistent with diet and excercise and you can do it. I have went from 18st 10 to 16 st 12 and put on muscle since March this year. Doing Cardio and weights and following alot of Jeffs good advice.
@geno5169 Think of it as improving how you feel first and eventually weight loss and being the best version of you will be the end product. There are enough people in the world who will pick you and others apart. Don't help them by self destroying over your own self image. So what if you don't look a certain way, I bet you have your own unique qualities that make you a cool person to know. Have a good outlook on yourself. Work on yourself and your passions in life and things will come good for you.
@geno5169 Here is a mantra I was given that helped me that I adopted. When you least feel like doing anything that is the time to take action and the time you actually need to do it most. When you live my that mantra as a code, those are the times you will receive the biggest benefit from what you do. I have suffered massively physically and mentally. As many do, so I'm not special in that regard. I understand how hard life can be. I am a dad and I have kids now. At one point in my life I thought I would be alone forever and had alot of self doubt and was quite broken by experiences that happened to me growing up. I couldn't talk to women and had no confidence. By living that mantra at around 25 I trained to be a Chef, I started running. I read alot, books on body language, how to connect and socialize better. I became well read on various subjects, learned to play guitar. I ran every morning and went to the gum after college. There was always that inner voice telling me I couldn't be bothered etc. No what I did. I told it to Fuck off. I literally turned it down and tuned it our. Used that mantra and I started doing things I would shy away from. Until today at 42 for all I have bowel problems I battle and some other health issues, I keep going and I have a gorgeous Mrs, 2 sons and 2 Cats and own my own home. Alot going for me and alot to be thankful for in life. If I can do it, you can. So get at it. Wishing you joy and happiness bro. Have faith and stay consistent.
I've just plateaued and this is exactly the reminder I needed to revisit my diet and make sure I'm making the right caloric choices even with healthy foods (and gotta get that protein-- one of my hardest battles). Down 91lbs, with 39 left to go. 13 months and counting.
If you’ve been in a deficit consistently the whole time, look into adaptive thermogenesis and consider a diet break. It can help boost your metabolism and break through plateaus.
@@stlbigbad23 i just broke down and had a taco bell pizza meal. I'm now going to call that adaptive thermogenics now. It was the first cheat meal in a while
@@stlbigbad23exactly, they’ve shown in 2 groups, one that( I forget the duration) but let’s say was in a caloric deficit for 8 weeks straight compared to a group that did it for 4, ate surplus for a week, then did it again had better results.
@@bubblechaser5369 yeah I’m not so sure that’s for me. Family history of high cholesterol and heart disease. Plus it’s expensive 😂 Thinking just a little more chicken + protein powder and round it off with more greens.
Had two slightly bad weeks on food already losing my six pack. Got to keep consistent no matter what. Learnt a lot as a pt from this channel. Great exercises and indepth content
I truly appreciate all your videos and superb knowledge. I'm 53. Was 305 in January, down to 225 following this exact nutrition advise. Im currently doing your workouts with the ignition set then 20 reps. 💪🏻. I'm still learning and tweaking my daily meals. Body recomposition and trying to find the correct meals too gain lean muscle and lose body fat. Harder in my opinion to do than just strictly bulking or straight cutting. Trying to do both has been a challenge but I'm very pleased with my results so far. I want to get to at least 10-12% body fat. Thank you again for All your help and videos.💪🏻💪🏻💪🏻 You're the Man 😎 Oh yeah... Thank you for the 100% canned pumpkin tip. 😁
I needed this because I struggle with not eating at all or overeating, I’ve gone from 120lbs to 168lbs but it’s all bad weight, hopefully I can get back on track
Speaking out of experience -- trying to cut 30lbs of body fat to go from 220 to about 190. Been training with weights and cardio, but was slacking on the diet (was basically eating whatever i wanted within my caloric limit of about 2k calories per day, including junk food). Felt stronger, healthier, but couldn't cut a whole lot of weight (and fat). Started a hypo-caloric diet 3 weeks ago (and even cut down on training), and steadily lost about a pound week.
Damn. I struggled to lose weight for years. I figured this exact thing out and the weight came off so fast I thought I was sick. And what's more I kept it off. Nice video.
After many years of fighting with dieting I finally came to two meals that I like to eat that I rotate every other day. I had get rid of sodas limiting myself to 13 oz of my sweet tea drink tons of water and now that helps that I walk anywhere between 18 to 24 miles a week and work out twice a week. It's not about motivation it's about discipline it's not just a food Choice it's a life choice
Jeff and Jessie, you guys are the best. I'm still looking for two videos from you guys: first is exercise modifications to help tall guys grow those muscles where we have a mechanical disadvantage. Second is body hair removal tips.
Aww! Dang, you called me out man... Thank you. A cheat meal into a cheat day into a cheat week is exactly where I'm at right now. Trying to turn it around
I would 50% disagree on the eating late comment, for two reasons. First, if you are intermittent fasting, say 16/8, eating late at night (and beginning your 16 hour fasting period when you are done) also means your eating window the following day is pushed back (unless you do a shorter fast which is not ideal). The trouble here is compounded if your break time at work (should you have no/little control over when you go) happens to fall within your fasting period. For example, I fast from 8pm - 12noon the following day, every weekday. If I ate at 11pm rather than finishing at 8pm, I would have have to push back when I can eat the following day the same 3 hours from 12noon to 3pm. Because my lunch is at 12, this means I now can't eat lunch and have to wait until the next time I am even able to cook, which might be 4-6 hours after that. Secondly, anecdotally I understand but if I eat right before bed, for some reason I wake up absolutely starving. As in stomach yelling at me as if I haven't eaten in days starving. If I don't eat a few hours before sleeping, I wake up normally. Maybe that's just me though. I don't believe eating at night is bad for you, but putting yourself in positions where you will be very hungry really makes it easier to give in to food temptations, thus defeating the point.
I used to do 8pm to 12 noon. Worked great. Since I started exercising at night (10:30pm) I have to eat something before going to bed. A guava or a glass of milk etc.
@@judasblewit Yes sir. I eat lunch at midday usually, then a small snack when I get home from work between 4:30 and 5:30, then finally dinner in time to finish near 8.
I’m in the too much of a good thing camp. I’m currently weighing my food so I can see what a serving size looks like; I didn’t realize my portions were out of whack. 5 pounds down in the first month and a much better idea about portion sizes.
Exactly what I needed to hear. I can not sleep without eating before bed ( usually it's a protein bar with pumpkin seeds or popcorn) - I've just adjusted my eating window to allow me to eat closer to bed and fast through most of the day. Always great, info rich videos - you're the best 👍🏾
You can eat a bit before the sleep, as long as it is not sugars/etc. Choose proteins (for example eat 1 egg protein); Maybe not the tastiest thing, but it will feel like you ate something, and it's not sugar.
This is critical advice. I am in a program managed by a nutritionist and MD. We are working on a goal of 10 inch reduction of my abdomen. 90% is metabolic nutrition…in the first month, I lost 2.5 inches. Weight training is also involved, but the aim is to facilitate activities I want to do…like travel = walking, carrying luggage, etc so there is walking and weight lifting. Big emphasis on protein in take. I’m still learning…man, did I forgot (never learned?) healthy nutrition. It’s impressive how grocery store layout, ads on TV, scheduled meal times from work, all conspire to put you on someone else’s agenda. 8’m learning to set my own and this advice is spot on!
I used to weigh 115 kilos thats 230lbs i dropped down to 60 kilos or 120lbs after 2 years and finally got my 6 pack and i can honestly say discipline is the key
@@frankiemonato583 stop eating any form of sugar, eat only fruits and veggies for breakfast and dinner, only real meal was lunch which i ate only salads chicken, fish or tuna. And exercise 5 days a week for 3 hours each day (did that for about 2 years hope this helps) and on the weekends I DIDN'T have any cheat meals like I said discipline is key
In light of the research made the last decade on fasting and especially eTRF in connection to circadian rhythm and the impact of the latter in connection to metabolism as well as other factors, you might want to revise your statement regarding eating late... No, it might not impact fat loss per se in a major way, but it seem to have other, quite important, impacts on general health. Otherwise, great video as usual!
I love how you tak about the bigger picture, instead of just losing fat. Decreasing the amount of pasta, and increasing the amount of vegetables will make you lose weight AND make you healthier and happier in general since you get more vitamins as well. This + a good night's sleep made a big difference for me.
Your main message about not being able to out-train "bad nutrition" is spot on. Inspiring even. It's a great message to remind us all, although many of us fail to a significant degree even when armed with awareness. You have some of the best and most direct advice out there, plus you are second to none on mechanics and lean techniques etc. I'd advise you though to be careful and more nuanced about using 'good nutrition' as a simple label because of the level of awareness of many people. Let's always clearly separate the concepts of calories and nutrition for the less informed to start with - which I see you do seek out. Lots of so-called lean, muscular guys and girls have calorie deficits, but their nutrition is actually wanting and even crap. Many don't realise because they are young. The proof won't be til they get to their late 40 - 50s, but it will show out eventually. I know this. Nutrition to me - and what I'd love for you to articulate more - is much wider than what you put across. Yes, it's very much the macro, micro and other nutrient profiles in food; I think many followers get that...200 calories of chocolate isn't the same as 200 of fries, or 200 avocado blah blah. But it's also much more than this simplistic view.. It is about stuff like fibre type and content (especially for you very deficient Americans, even with 6 packs!): it's about salt; it's about the amount of ultra processing (and geographically where that takes place ie rules and regs in manufacture - things are not equal). ABOVE all, however, good nutrition has a MASSIVE MORAL component, greater than the individual. Good nutrition doesn't involve any torture and cruelty to animals in order to serve you your 'good' nutrition. (for which, read meat protein obsession). The fallacy about eating kilos of chicken etc (as 'good nutrition' because it is satiating) is just damn wrong and sets up generations to fail themselves, destroy their gut biome, mess their autoimmune system, and contribute excessively to the destruction of our planet. Many of your younger testosterone fuelled young men out there just hear this 'eat meat, eat more meat chicken/ fish/beef/ blah blah/ protein powder, supplements, injections etc etc then push big weights all day....There's much better protein and very good nutrition that involves no suffering, has a hugely smaller moral price to pay if you want to be a good person, and helps the planet survive - that is, plant sources of protein. These sources also don't have the inflammatory cause either that animal protein is PROVEN to have when eaten in the quantities many of your followers think is right , nor the remnants of growth hormone or antibiotics that ARE in much of US and European industrial farmed animal products, but especially beef and chicken. A simple, highly graspable, US centric example, for the uninitiated is; eat a plant burger not a beef burger. More or less the same everything macro to micro, except you get zero of the hit of cholesterol (let alone the loss of animal cruelty, environmental gain, and moral benefits...etc). So, your 'nutrition' message is good in so far as it goes; but it sure needs diversifying and clarifying when it comes to TRUE good nutrition. It must not just, in many of the followers ears, become 'eat loads of meat' as the fallback. Ps#1; I do realise you have deeper dive videos on nutrition, but what I say still holds I believe, not least the message of waking up to the amount of horrific animal torture and cruelty that you demand by stressing animal meat. Good nutrition involves stopping industrialised farming. Do this by stopping mega consumption of mass produced, animal body parts, all because those seeking chiselled muscles, body builders, beach posers etc etc think meat consumption is the main causation when it comes to getting big muscles and being 'fit', because it ain't; it's much deeper than that, as I've said. PS#2 Keep up the brilliant training and fitness exercises and, especially, form instructions, top 5 mistakes etc etc. Great stuff.
So you’re really smart and really moral? Great job. Keep up the great work! Don’t forget to remind everyone you run into so everyone will remember how special you are!
Now that im older i actually learned to listen more to my body. This includes not overeating no more. Fir those struggling w that issue like i did just get to a point saying enough is enough
🤜🏼 💥 🤛🏼 A year ago picked up weights again and reduced my distance running and added sprinting. Eating zero processed foods and reduced carb with plenty of protein. 56 5’10” @ 195. Tight!
This video is great. Just like all your others. The problem is. If you are 52, very overweight, and feeling completely fed up of looking so bad, you find it extremely difficult to choose the right food option. Yes I'm trying in the gym so hard. However, I make poor food choices, which is making my gym work out pointless. So I eat more bad food to comfort myself. If making the right food choice was easy, we would all look great.
Dialing in your nutrition definitely is non-negotiable, but a total game changer 🔥 Now in the best shape of my life at 35, mostly from consistency, walking, more protein and strength training 💪😊
Not related to this vid.. But you just might have cured me of golfers elbow in both elbows. I’m 52 but still new to lifting. You think you know things but then you start hurting yourself and then maybe not. I discovered through watching your older videos what might be causing my issues. I thought it was in my elbows but in reality was coming from poor grip strength and gripping more into my fingers. Doing some grip strength exercises you recommended and seems to be improving now.. Thanks Jeff!!
Hey Jeff, just watched your video on cold showers. My question is: If cold water decrease inflamation and therefore hypotrophy, since a hot shower or sauna e.x. will increase inflamation, could it also affect hypotrophy?
It's so great to be following this channel..! Started 3 weeks ago removing all artificial suger and starch from my diet while setting up a varied scheme for a week (taking protein suppliment), never exceeding 2000 cal / day while doing targetted workout a minimum of 45min 6 days a week. I've honestly never felt better (honestly think it's mostly to do with removing sugar from the diet), body feels better, mind is more clear and I'm sleeping a hell of a lot better.., so thank you for re-affirming my process in this video! :)
@@prdmakovyYeah, I bet on that. I was another extreme in my "transformation." I ate around 1200kcal a day lol and working out 6x a day for nearly 2h. I lost 20kg in 2 months. But now I gained 10kg back and have eating disorder. Soo,do not overdo it guys,not worth it
@@prdmakovy , that was my fear when starting, but it's honestly not that bad when you ensure most of your diet is rich in fibers and you stay hydrated. 90 - 95% of my nutrition consists of salad, various nuts, fish, chicken and once every week the most lean piece of beef I can find (Just because I can't live without 😄), if I feel an overwhelming craving for something sweet I take a piece of fruit like 1/2 watermellon etc. 1 month in and I have zero problems staying on point and also starting to see some real progress! I'm aiming for 3 months on this "diet" (unless something drastic happens over the 2nd month).
You're so right. Most people in the gym aren't tracking, weighing meals, and doing a cheat DAY on Saturday undoing their so said deficit from the week. They look the same for years. From the conversations I've had with those people it boils down to total lack of discipline.
I don’t think it’s about a calorie count but about food with high glycemic index that kicks up insulin - Storage hormone. Cut foods high on glycemic index like carbs and sugar, combined with intermittent fasting and HIIT exercises, I noticed a huge reduction in my waistline in 6 weeks.
Thank you for the video, Jeff. While much of the information is familiar to those of us deeply engaged in fitness, I appreciate the overview. As someone who has lost 100 lbs and passionately pursued weightlifting, I've found significant success in my fitness journey. However, despite five years in the gym and numerous cutting diets, I've struggled with persistent stubborn fat, particularly around my love handles. Even at my leanest, when my overall frame appeared overly skinny, these areas remained unchanged. I've contemplated solutions like liposuction, but ultimately, I've learned to accept and love myself as I am. I just want to highlight that for some, stubborn fat can be a challenging, nearly insurmountable issue, and it's important to manage expectations and focus on overall health and self-acceptance.
Been using Cronometer to track my food and its made a big difference for me! Less snacking and better choices because I feel the embarrassment when I log junk! Plus found out I wasn't eating nearly enough for my activity level
In making overnight oats on the weekend for the work week, is it safe to put powdered creatine monohydrate in the overnight oats on the weekend, in other words will it destabilize from Monday to Friday in the fridge. Any safety issues. Thanks
Started at 240 this year, now 203 ... stopped eating sugar 6 months ago. Stopped eating when not hungry. Stopped snacking. Even cut out fruits and vegetables about 3 weeks ago ... now trying to do some exercise (maybe tomorrow)
Fruit and vegetables contain both fiber and vitamins, both key components for good health, and they are satiating for the amount of calories they contain.
Again another informative vid from jeff alot different then most others about weight loss,big eye opener and smarter information to retain daily on your food intake Can't outrain a bad diet!
I lost 100 lbs and I'm 56 years old now. It took four and a half years and have been at my goal weight for a year-and-a-half. The most important part is don't count the calories make the calories count! Clean ingredient nutrient-dense foods.
Рік тому+7
Let's not forget that exercise amplifies the hunger stimulus, so it's harder to keep to your diet the more intense your exercise is.
This is where a tracker and accountability has kept me on track for the 22-23 hours outside the gym. The next step, and the most shocking, was when I started WEIGHING portions instead of volume. My measured cup of rice varied by as much as 60 calories before I put it on the scale.
I'm not a nutritionist! For me when I started changing up my diet, I transitioned from that college life style of eat anything, drink anything, to cooking all of my meals. Even if the meal was unhealthy, I noticed that making all of my meals made me wayyyyy more aware of exactly what was in my food and its unhealthy components. I then learned ways to make much healthier and very tasty meals. I try to give this advice to many peeps, don't jump right in front fried chicken to raw broccoli.... Start with cooking, learn to have fun with what you eat, and then find healthier n tasty new menu items!
Ikr i cut added sugars frm my diet completely and it's doing wonders for my body and health I think everyone who is serious abt their long term health should do it too
Jeff never cease to amaze me when i need something, this vids just pops up. Respect jeff, you help me maintaining my body even im not in a gym anymore. Thx for the vids 🔥🔥🔥
Jeff's absolutely right about not being able to exercise your way out of a bad diet. You can jog around a track or do the stair master all you want, but if your nutrition is trash, you will never, EVER get rid of the fat. You've really got to keep it within the range of 2000-2300 net calories per day. It's not that hard if you eat right. Cut out added sugar. Meats like chicken, salmon, pork, and beef taste really good; combined with veggies, it's a win for the day. 500 calories for breakfast, 600 for lunch, leaves you with 1100-1200 more for dinner (plus few more, depending on how many calories you torched that day). That means a good sized London broil streak and broccoli for dinner, plus some yogurt and a half cup Catalina Crunch for dessert, with no shame.
I agree completely with everything you said. If you want to lose a pound of body fat, you need to have a calorie deficit of 3500 calories. That's a lot of walking or running or burpees
I’m only 4.5 minutes in but I have given this speech 3 times in 7 days to total strangers! I’ll point them here. I need a menu for myself. I’m going to hire someone to evaluate my menu and potential supplements so I can just follow the bouncing ball. I love Jeff!
Perfect simple explanation. What can not be understated is the addition of muscle mass- and it’s ability to burn fat while at rest. Even while Sleeping. Once you built that muscle, even 5-10lb over the course of 1-5 years this is such a massive amount of calorie demanding tissue that long term it will be what separates you from having to focus as hard on the diet decisions to keep the weight off. I just finished my second bodybuilding off-season mass gaining phase, and I’ve been at 5100 calories 5 days per week on my gym days. I had to force that food down for the first 2 months till my system adapted to that higher food volume. So now that means starting my cut, I can basically cut out Gatorade as my beverage with food for diet soda or seltzer water and hit a 500 calorie deficit just from cutting out the sugar in drinks.
Nobody needs exercise to loose body/belly fat anyway. That is just a selling point of the fitness industry and UA-camrs. It is simply a question of being in a caloric deficit…
@@nomnomyourmom No shit Sherlock… But you can exercise 5 hours everyday and still not loose any body fat if you keep eating too much and are in a calorie surplus…while it is not detrimental to do so, it is useless to burn fat unless you are in a calorie deficit…
@@runfrankfurt Oh really Sherlock. You think I don't know that? Just because exercises alone doesn't help you lose body fat, so you can call it "just a selling point of the fitness industry and youtubers"? You still didn't realize your problem and proceeded to whining like a kid.
Hi! Question for you. I recently came across a whole food protein powder, which I’ve never seen or heard of before. Is this any good? Is whey isolate better?
Phenomenal information at the exact right time for me. The food comparisons were a really great help as well and I very much appreciated it. Great video, thanks for your hard work! I'm going to put it to good use.
100% agree, nutrition is absolute key. I tried, and failed to lose body fat, for over a year i yoyoed up and down with all sorts of different diets. Then a friend suggested Keto. I researched this diet before going into it because my doctor didn't recommend it, but i was desperate to lose the large beer belly i had. So i eased my way into Keto gradually reducing the carbs, BUT NOT increasing the FAT at first, then i started walking daily , 10 mins at first gradually building my time up. Once i got the carbs down to about a 100 a day i gradually increase my fat intake whilst still driving down the carbs to around 20 to 50 a day. I tested regularly to make sure i was in ketosis. It took two to three months to really see the benefits. The weight started to really fall off. I then started to do intermittent fasting + I was walking for 60 mins a day at this point and after about six months i was down 40Lb- after 9 months i was down 75 lb. Diet is defiantly the major reason i got fat and Keto was my way out of the problem. Many people say Keto is bad for you long term but two years in i am still down 75Lb and feel really great, no side effects. Most of what i cut was junk food but i did give up the booze and i missed it a lot at first but now not so much, i sleep so much better now i,m off the booze completely. FYI i'm 65 years old and have a current heart condition. Since my weight loss and recent blood and MRI tests the cardiologist has been amazed at the my transformation. I have just started Jeff beginners muscle gain programme due to sarcopenia and i have increased the amount of protein and carbs i now take, but Carbs are still watched very closely.
youer vid held my feeble attention for its whole duration with clear education of nutrition and encouragment for commiting to long term lifestyle changes. thanks man👍
I've recently told my mum this shes in her 50s and broke her hip a few years ago and now her knees is giving out so her exercise is very limited I told her I can fast 4 days a week and not lose weight I also told her Jeff said diets are bs she needs a lifestyle change long story shorts shes already lost 5kg this month
Thanks Jeff, I know this stuff but it's always helpful to be consistently reminded to keep consistent and keep motivated when things get difficult - love this channel.
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/flat-lower-belly-without-exercise
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…
First
I never win lol 😂
Thank you !!
Missed, classic
@alwaysachance217 did you actually win?
In 2018, I got into the best shape of my life when one of your videos randomly appeared in my feed. However, since 2021, I completely lost the consistency and returned to the worst shape of my life. Surprisingly, you popped into my feed again, and I'm taking this as a sign!
Haha same thing here... I'm not at the worst but definitely fell off the horse
This time go beyond the motivation. After the motivation fades away, which is natural and inevitable, make discipline the primary focus. Discipline is what makes the trick.
Also when you address a solid why, then things that you’re currently try to do, will become habits and a lifestyle.
Eating healthy while enjoying what you eat is easier than many people think.
Good luck have fun and get to the best shape of your life again, better than your previous best 💪🙏
@@Alex722 This is the way!
Breh. Literal same boat. 2017 have never felt better or been in better shape. Let myself down. Its time to get after it!!
Same brother. Get back on the wagon and reap the benefits of being healthy in every day life.
0:31: Establishing a hypochloric state is crucial for losing belly fat.
0:43: Exercise alone cannot create a sufficient caloric deficit for significant fat loss.
1:09: While high-intensity exercises burn more calories, they are not sustainable for long periods of time.
3:52: Choosing a pasta dish with chicken from a favorite restaurant can have 2,340 calories.
4:04: An oriental chicken salad wrap can have 1,910 calories, undoing a week's worth of exercise.
4:18: Educating oneself about nutritional content can help make healthier choices and prevent negative health consequences.
7:03: Eating too much can negate weight loss efforts.
7:28: Food composition plays a role in calorie intake.
8:11: Incorporating weight training helps build a better body and maintain weight loss.
Recap by Tammy AI
What is important overall is to not beat yourself up if you make mistakes. Stay consistent with diet and excercise and you can do it. I have went from 18st 10 to 16 st 12 and put on muscle since March this year. Doing Cardio and weights and following alot of Jeffs good advice.
You’re so right on everything ! My problem is I do beat myself up. When I don’t feel that great to go walking or lifting.or I how I look
I had a little backslide and slowly brought myself back in line
It's a long road so it'll even out
@BillHallProductions Exactly. No one is perfect. Do your best and be consistent and forgive errors, but keep at it and you will make a huge change.
@geno5169 Think of it as improving how you feel first and eventually weight loss and being the best version of you will be the end product. There are enough people in the world who will pick you and others apart. Don't help them by self destroying over your own self image. So what if you don't look a certain way, I bet you have your own unique qualities that make you a cool person to know. Have a good outlook on yourself. Work on yourself and your passions in life and things will come good for you.
@geno5169 Here is a mantra I was given that helped me that I adopted. When you least feel like doing anything that is the time to take action and the time you actually need to do it most. When you live my that mantra as a code, those are the times you will receive the biggest benefit from what you do. I have suffered massively physically and mentally. As many do, so I'm not special in that regard. I understand how hard life can be. I am a dad and I have kids now. At one point in my life I thought I would be alone forever and had alot of self doubt and was quite broken by experiences that happened to me growing up. I couldn't talk to women and had no confidence. By living that mantra at around 25 I trained to be a Chef, I started running. I read alot, books on body language, how to connect and socialize better. I became well read on various subjects, learned to play guitar. I ran every morning and went to the gum after college. There was always that inner voice telling me I couldn't be bothered etc. No what I did. I told it to Fuck off. I literally turned it down and tuned it our. Used that mantra and I started doing things I would shy away from. Until today at 42 for all I have bowel problems I battle and some other health issues, I keep going and I have a gorgeous Mrs, 2 sons and 2 Cats and own my own home. Alot going for me and alot to be thankful for in life. If I can do it, you can. So get at it. Wishing you joy and happiness bro. Have faith and stay consistent.
I was put on blood preassure medicine in February. Dropped over 40 lbs , feel great , cut meds in half and working on 6 pack at 50
Your consistent emphasis on the importance of good nutrition is always welcome and warranted! Thank you!
I've just plateaued and this is exactly the reminder I needed to revisit my diet and make sure I'm making the right caloric choices even with healthy foods (and gotta get that protein-- one of my hardest battles). Down 91lbs, with 39 left to go. 13 months and counting.
Holy shit down 91 lbs! That's amazing
If you’ve been in a deficit consistently the whole time, look into adaptive thermogenesis and consider a diet break. It can help boost your metabolism and break through plateaus.
@@stlbigbad23 i just broke down and had a taco bell pizza meal. I'm now going to call that adaptive thermogenics now.
It was the first cheat meal in a while
@@stlbigbad23exactly, they’ve shown in 2 groups, one that( I forget the duration) but let’s say was in a caloric deficit for 8 weeks straight compared to a group that did it for 4, ate surplus for a week, then did it again had better results.
This is exactly the video I needed today. Need to step up my nutrition; had no idea how much protein I needed. Thanks Jeff and team 👍
Carnivore "diet", look into it & do your own thing
@@bubblechaser5369 yeah I’m not so sure that’s for me. Family history of high cholesterol and heart disease. Plus it’s expensive 😂 Thinking just a little more chicken + protein powder and round it off with more greens.
@@ericianwaltershigh cholesterol and heart disease isn’t caused by meat
@@ericianwaltersground beef is great for affordability by the way if you can get it where you live
@@mudgie0205 eating red meat definitely does tho… 👀
Had two slightly bad weeks on food already losing my six pack. Got to keep consistent no matter what. Learnt a lot as a pt from this channel. Great exercises and indepth content
From 2 weeks of bad? ;0 come on
You lost your 6 pack just from 2 weeks of binging?? That’s really demotivating
I truly appreciate all your videos and superb knowledge. I'm 53. Was 305 in January, down to 225 following this exact nutrition advise. Im currently doing your workouts with the ignition set then 20 reps. 💪🏻. I'm still learning and tweaking my daily meals. Body recomposition and trying to find the correct meals too gain lean muscle and lose body fat. Harder in my opinion to do than just strictly bulking or straight cutting. Trying to do both has been a challenge but I'm very pleased with my results so far. I want to get to at least 10-12% body fat.
Thank you again for All your help and videos.💪🏻💪🏻💪🏻
You're the Man 😎
Oh yeah... Thank you for the 100% canned pumpkin tip. 😁
I needed this because I struggle with not eating at all or overeating, I’ve gone from 120lbs to 168lbs but it’s all bad weight, hopefully I can get back on track
Hey man! Did you end up getting back on track?
This is the greatest and most important video you've ever made. This should be shown in schools across the developed world. 💯
Speaking out of experience -- trying to cut 30lbs of body fat to go from 220 to about 190. Been training with weights and cardio, but was slacking on the diet (was basically eating whatever i wanted within my caloric limit of about 2k calories per day, including junk food). Felt stronger, healthier, but couldn't cut a whole lot of weight (and fat). Started a hypo-caloric diet 3 weeks ago (and even cut down on training), and steadily lost about a pound week.
Damn. I struggled to lose weight for years. I figured this exact thing out and the weight came off so fast I thought I was sick. And what's more I kept it off.
Nice video.
Who else knew exactly what he would say but clicked on the video anyway?
I did....no new information there. They all say the same thing.
@@ThanosNodecos mostly the answer is same
I was surprised expecting him to tell me to do face pulls
I knew it, but I still needed to hear it 😢
Then why do so many people not do it? My guess is you are a arm chair critic with a Tum
After many years of fighting with dieting I finally came to two meals that I like to eat that I rotate every other day. I had get rid of sodas limiting myself to 13 oz of my sweet tea drink tons of water and now that helps that I walk anywhere between 18 to 24 miles a week and work out twice a week. It's not about motivation it's about discipline it's not just a food Choice it's a life choice
I knew this.
But still, when a proffesional tells me - it feels better!
Thx for doing this!
I love the energy in your videos!
God bless!
That food comparison towards the end is amazing much more useful than any other calorie examples.
This man never gets old, great video Jeff
Jeff and Jessie, you guys are the best. I'm still looking for two videos from you guys: first is exercise modifications to help tall guys grow those muscles where we have a mechanical disadvantage. Second is body hair removal tips.
Aww! Dang, you called me out man... Thank you. A cheat meal into a cheat day into a cheat week is exactly where I'm at right now. Trying to turn it around
His content has gotten much better in quality and deliverance. Great video.
I would 50% disagree on the eating late comment, for two reasons.
First, if you are intermittent fasting, say 16/8, eating late at night (and beginning your 16 hour fasting period when you are done) also means your eating window the following day is pushed back (unless you do a shorter fast which is not ideal). The trouble here is compounded if your break time at work (should you have no/little control over when you go) happens to fall within your fasting period.
For example, I fast from 8pm - 12noon the following day, every weekday. If I ate at 11pm rather than finishing at 8pm, I would have have to push back when I can eat the following day the same 3 hours from 12noon to 3pm. Because my lunch is at 12, this means I now can't eat lunch and have to wait until the next time I am even able to cook, which might be 4-6 hours after that.
Secondly, anecdotally I understand but if I eat right before bed, for some reason I wake up absolutely starving. As in stomach yelling at me as if I haven't eaten in days starving. If I don't eat a few hours before sleeping, I wake up normally. Maybe that's just me though.
I don't believe eating at night is bad for you, but putting yourself in positions where you will be very hungry really makes it easier to give in to food temptations, thus defeating the point.
I used to do 8pm to 12 noon. Worked great. Since I started exercising at night (10:30pm) I have to eat something before going to bed. A guava or a glass of milk etc.
So you eat from 12 to 8 pm?
For him at 1% fat eating at 11pm won't affect him. Telling people at 25-35% fat that it's ok to eat at 11pm is a bit questionable I think.
@@telramba he's 5.3%, quit making stuff up
@@judasblewit Yes sir. I eat lunch at midday usually, then a small snack when I get home from work between 4:30 and 5:30, then finally dinner in time to finish near 8.
You are so informative and passionate about helping others to be healthier, every video of yours is so detailed, thank u
I’m in the too much of a good thing camp. I’m currently weighing my food so I can see what a serving size looks like; I didn’t realize my portions were out of whack. 5 pounds down in the first month and a much better idea about portion sizes.
I think I’ve watched about 50 of your videos over the last few months. Appreciate them so much. Great info, thanks from australia
Exactly what I needed to hear. I can not sleep without eating before bed ( usually it's a protein bar with pumpkin seeds or popcorn) - I've just adjusted my eating window to allow me to eat closer to bed and fast through most of the day. Always great, info rich videos - you're the best 👍🏾
You can eat a bit before the sleep, as long as it is not sugars/etc. Choose proteins (for example eat 1 egg protein); Maybe not the tastiest thing, but it will feel like you ate something, and it's not sugar.
This is critical advice. I am in a program managed by a nutritionist and MD. We are working on a goal of 10 inch reduction of my abdomen. 90% is metabolic nutrition…in the first month, I lost 2.5 inches. Weight training is also involved, but the aim is to facilitate activities I want to do…like travel = walking, carrying luggage, etc so there is walking and weight lifting. Big emphasis on protein in take. I’m still learning…man, did I forgot (never learned?) healthy nutrition. It’s impressive how grocery store layout, ads on TV, scheduled meal times from work, all conspire to put you on someone else’s agenda. 8’m learning to set my own and this advice is spot on!
I used to weigh 115 kilos thats 230lbs i dropped down to 60 kilos or 120lbs after 2 years and finally got my 6 pack and i can honestly say discipline is the key
What did you eat on daily basis?
@@frankiemonato583 stop eating any form of sugar, eat only fruits and veggies for breakfast and dinner, only real meal was lunch which i ate only salads chicken, fish or tuna. And exercise 5 days a week for 3 hours each day (did that for about 2 years hope this helps) and on the weekends I DIDN'T have any cheat meals like I said discipline is key
Well done!
@@op-sc4wz thanks
@@Malandro218porvida but like is protien powder fine? it really doesnt have alot of sugar tbh
In light of the research made the last decade on fasting and especially eTRF in connection to circadian rhythm and the impact of the latter in connection to metabolism as well as other factors, you might want to revise your statement regarding eating late... No, it might not impact fat loss per se in a major way, but it seem to have other, quite important, impacts on general health. Otherwise, great video as usual!
Great video Jeff.. I’m 61 & still look & feel FANTASTIC… your tips definitely have helped 👍
I love how you tak about the bigger picture, instead of just losing fat. Decreasing the amount of pasta, and increasing the amount of vegetables will make you lose weight AND make you healthier and happier in general since you get more vitamins as well. This + a good night's sleep made a big difference for me.
Your main message about not being able to out-train "bad nutrition" is spot on. Inspiring even. It's a great message to remind us all, although many of us fail to a significant degree even when armed with awareness. You have some of the best and most direct advice out there, plus you are second to none on mechanics and lean techniques etc. I'd advise you though to be careful and more nuanced about using 'good nutrition' as a simple label because of the level of awareness of many people. Let's always clearly separate the concepts of calories and nutrition for the less informed to start with - which I see you do seek out. Lots of so-called lean, muscular guys and girls have calorie deficits, but their nutrition is actually wanting and even crap. Many don't realise because they are young. The proof won't be til they get to their late 40 - 50s, but it will show out eventually. I know this. Nutrition to me - and what I'd love for you to articulate more - is much wider than what you put across. Yes, it's very much the macro, micro and other nutrient profiles in food; I think many followers get that...200 calories of chocolate isn't the same as 200 of fries, or 200 avocado blah blah. But it's also much more than this simplistic view.. It is about stuff like fibre type and content (especially for you very deficient Americans, even with 6 packs!): it's about salt; it's about the amount of ultra processing (and geographically where that takes place ie rules and regs in manufacture - things are not equal). ABOVE all, however, good nutrition has a MASSIVE MORAL component, greater than the individual. Good nutrition doesn't involve any torture and cruelty to animals in order to serve you your 'good' nutrition. (for which, read meat protein obsession). The fallacy about eating kilos of chicken etc (as 'good nutrition' because it is satiating) is just damn wrong and sets up generations to fail themselves, destroy their gut biome, mess their autoimmune system, and contribute excessively to the destruction of our planet. Many of your younger testosterone fuelled young men out there just hear this 'eat meat, eat more meat chicken/ fish/beef/ blah blah/ protein powder, supplements, injections etc etc then push big weights all day....There's much better protein and very good nutrition that involves no suffering, has a hugely smaller moral price to pay if you want to be a good person, and helps the planet survive - that is, plant sources of protein. These sources also don't have the inflammatory cause either that animal protein is PROVEN to have when eaten in the quantities many of your followers think is right , nor the remnants of growth hormone or antibiotics that ARE in much of US and European industrial farmed animal products, but especially beef and chicken. A simple, highly graspable, US centric example, for the uninitiated is; eat a plant burger not a beef burger. More or less the same everything macro to micro, except you get zero of the hit of cholesterol (let alone the loss of animal cruelty, environmental gain, and moral benefits...etc). So, your 'nutrition' message is good in so far as it goes; but it sure needs diversifying and clarifying when it comes to TRUE good nutrition. It must not just, in many of the followers ears, become 'eat loads of meat' as the fallback. Ps#1; I do realise you have deeper dive videos on nutrition, but what I say still holds I believe, not least the message of waking up to the amount of horrific animal torture and cruelty that you demand by stressing animal meat. Good nutrition involves stopping industrialised farming. Do this by stopping mega consumption of mass produced, animal body parts, all because those seeking chiselled muscles, body builders, beach posers etc etc think meat consumption is the main causation when it comes to getting big muscles and being 'fit', because it ain't; it's much deeper than that, as I've said. PS#2 Keep up the brilliant training and fitness exercises and, especially, form instructions, top 5 mistakes etc etc. Great stuff.
Cliff Notes?
So you’re really smart and really moral? Great job. Keep up the great work! Don’t forget to remind everyone you run into so everyone will remember how special you are!
Now that im older i actually learned to listen more to my body. This includes not overeating no more. Fir those struggling w that issue like i did just get to a point saying enough is enough
🤜🏼 💥 🤛🏼 A year ago picked up weights again and reduced my distance running and added sprinting. Eating zero processed foods and reduced carb with plenty of protein. 56 5’10” @ 195. Tight!
Hell yeah!
This video is great. Just like all your others. The problem is. If you are 52, very overweight, and feeling completely fed up of looking so bad, you find it extremely difficult to choose the right food option. Yes I'm trying in the gym so hard. However, I make poor food choices, which is making my gym work out pointless. So I eat more bad food to comfort myself. If making the right food choice was easy, we would all look great.
Dialing in your nutrition definitely is non-negotiable, but a total game changer 🔥 Now in the best shape of my life at 35, mostly from consistency, walking, more protein and strength training 💪😊
Not related to this vid.. But you just might have cured me of golfers elbow in both elbows. I’m 52 but still new to lifting. You think you know things but then you start hurting yourself and then maybe not. I discovered through watching your older videos what might be causing my issues. I thought it was in my elbows but in reality was coming from poor grip strength and gripping more into my fingers. Doing some grip strength exercises you recommended and seems to be improving now.. Thanks Jeff!!
Hey Jeff, just watched your video on cold showers. My question is: If cold water decrease inflamation and therefore hypotrophy, since a hot shower or sauna e.x. will increase inflamation, could it also affect hypotrophy?
Some people want it to happen, some wish it would happen, others make it happen.
Eating right definitely helps. It's not 100% the answer, but it's pretty damn close 😂
Weight Training + Cardio + Proper Nutrition/Healthy Lifestyle is the formula.
It's so great to be following this channel..!
Started 3 weeks ago removing all artificial suger and starch from my diet while setting up a varied scheme for a week (taking protein suppliment), never exceeding 2000 cal / day while doing targetted workout a minimum of 45min 6 days a week.
I've honestly never felt better (honestly think it's mostly to do with removing sugar from the diet), body feels better, mind is more clear and I'm sleeping a hell of a lot better.., so thank you for re-affirming my process in this video! :)
you must be hungry as fuck eating 2k calories and working out 6 times a week
@@prdmakovyYeah, I bet on that. I was another extreme in my "transformation." I ate around 1200kcal a day lol and working out 6x a day for nearly 2h. I lost 20kg in 2 months. But now I gained 10kg back and have eating disorder. Soo,do not overdo it guys,not worth it
@@prdmakovy , that was my fear when starting, but it's honestly not that bad when you ensure most of your diet is rich in fibers and you stay hydrated.
90 - 95% of my nutrition consists of salad, various nuts, fish, chicken and once every week the most lean piece of beef I can find (Just because I can't live without 😄), if I feel an overwhelming craving for something sweet I take a piece of fruit like 1/2 watermellon etc.
1 month in and I have zero problems staying on point and also starting to see some real progress! I'm aiming for 3 months on this "diet" (unless something drastic happens over the 2nd month).
I can always trust Jeff to give us what we need to hear and not what we want to hear
You're so right. Most people in the gym aren't tracking, weighing meals, and doing a cheat DAY on Saturday undoing their so said deficit from the week. They look the same for years. From the conversations I've had with those people it boils down to total lack of discipline.
I don’t think it’s about a calorie count but about food with high glycemic index that kicks up insulin - Storage hormone. Cut foods high on glycemic index like carbs and sugar, combined with intermittent fasting and HIIT exercises, I noticed a huge reduction in my waistline in 6 weeks.
Watch How to Lose Fat (EAT CARBS!) ATHLEANx
Best vid in a while. Factual, educational and both intuitive and inspirational. Thanks, bud.
man...thank you for this pep talk. Im finally taking my health seriously and my diet is improving steadily. Good mid week encouragment!
My best results started to show when I restricted my eating window. You right on about how easy it is to undo progress.
I found walking for an hour after my workout everyday gives me some nice time outside and kt helps
All very good points. You even pointed out the excuses, ie “rewards.” Thanks for the pep talk, Jeff!
On the spot advice for life-style change towards health not just fat loss
Eat good and just get up and move every hour... play with your dog. No BS.
*calorie deficit*
@bruh_gains3073 that is the sum of the equation, yes
If you don't have a dog for allergies or whatever just pretend you do. 😂
@@MassiveHappyClapper hahaha
@@MassiveHappyClapperjust get a monitor lizard, same size as a small dog, got no hair and you can take it for walks too!
Thank you for the video, Jeff. While much of the information is familiar to those of us deeply engaged in fitness, I appreciate the overview. As someone who has lost 100 lbs and passionately pursued weightlifting, I've found significant success in my fitness journey. However, despite five years in the gym and numerous cutting diets, I've struggled with persistent stubborn fat, particularly around my love handles. Even at my leanest, when my overall frame appeared overly skinny, these areas remained unchanged. I've contemplated solutions like liposuction, but ultimately, I've learned to accept and love myself as I am. I just want to highlight that for some, stubborn fat can be a challenging, nearly insurmountable issue, and it's important to manage expectations and focus on overall health and self-acceptance.
Great video Jeff, thanks a lot. I appreciate the work you do. You're a great person
Been using Cronometer to track my food and its made a big difference for me! Less snacking and better choices because I feel the embarrassment when I log junk! Plus found out I wasn't eating nearly enough for my activity level
Thank you! Priceless info!
In making overnight oats on the weekend for the work week, is it safe to put powdered creatine monohydrate in the overnight oats on the weekend, in other words will it destabilize from Monday to Friday in the fridge. Any safety issues. Thanks
Excellent info! I love how you emphasize making it permanent by building metabolically active tissue. ⭐
99% of weight loss is diet. You have to do soooo much exercise to burn pretty minimal calories
I hate you 😭😭
Started at 240 this year, now 203 ... stopped eating sugar 6 months ago. Stopped eating when not hungry. Stopped snacking. Even cut out fruits and vegetables about 3 weeks ago ... now trying to do some exercise (maybe tomorrow)
Fruit and vegetables contain both fiber and vitamins, both key components for good health, and they are satiating for the amount of calories they contain.
Again another informative vid from jeff alot different then most others about weight loss,big eye opener and smarter information to retain daily on your food intake Can't outrain a bad diet!
This is all you need to know. Jeff is the man.
When Jeff moved out of his parents house, he told his dad "now you're the man of the house"
I lost 100 lbs and I'm 56 years old now. It took four and a half years and have been at my goal weight for a year-and-a-half. The most important part is don't count the calories make the calories count! Clean ingredient nutrient-dense foods.
Let's not forget that exercise amplifies the hunger stimulus, so it's harder to keep to your diet the more intense your exercise is.
Opened up my eyes . How do I eat less? Thank you.
This is where a tracker and accountability has kept me on track for the 22-23 hours outside the gym. The next step, and the most shocking, was when I started WEIGHING portions instead of volume. My measured cup of rice varied by as much as 60 calories before I put it on the scale.
I'm not a nutritionist! For me when I started changing up my diet, I transitioned from that college life style of eat anything, drink anything, to cooking all of my meals. Even if the meal was unhealthy, I noticed that making all of my meals made me wayyyyy more aware of exactly what was in my food and its unhealthy components. I then learned ways to make much healthier and very tasty meals.
I try to give this advice to many peeps, don't jump right in front fried chicken to raw broccoli.... Start with cooking, learn to have fun with what you eat, and then find healthier n tasty new menu items!
I cut the teaspoon of sugar I'd put in my morning coffee and it made a big difference. One freaking teaspoon a day.
Ikr i cut added sugars frm my diet completely and it's doing wonders for my body and health
I think everyone who is serious abt their long term health should do it too
Eat only when actually hungry (was a big one for me) ... also do your own research : carnivore "diet"
Jeff never cease to amaze me when i need something, this vids just pops up.
Respect jeff, you help me maintaining my body even im not in a gym anymore.
Thx for the vids 🔥🔥🔥
A moment of silence for all of those people who always believed eating past 6 pm was a bad thing.
This is the most intense and high definition video Athlean-X has done
It's always nice having these reminders
Jeff's absolutely right about not being able to exercise your way out of a bad diet. You can jog around a track or do the stair master all you want, but if your nutrition is trash, you will never, EVER get rid of the fat. You've really got to keep it within the range of 2000-2300 net calories per day. It's not that hard if you eat right. Cut out added sugar. Meats like chicken, salmon, pork, and beef taste really good; combined with veggies, it's a win for the day. 500 calories for breakfast, 600 for lunch, leaves you with 1100-1200 more for dinner (plus few more, depending on how many calories you torched that day). That means a good sized London broil streak and broccoli for dinner, plus some yogurt and a half cup Catalina Crunch for dessert, with no shame.
“You are more than just your belly” is my new mantra
Jeff, are you going to the fitness expo in Anaheim california this weekend? Please come
Great video Jeff! 💪🏾👏🏾👏🏾
I agree completely with everything you said.
If you want to lose a pound of body fat, you need to have a calorie deficit of 3500 calories. That's a lot of walking or running or burpees
I’m only 4.5 minutes in but I have given this speech 3 times in 7 days to total strangers! I’ll point them here. I need a menu for myself. I’m going to hire someone to evaluate my menu and potential supplements so I can just follow the bouncing ball. I love Jeff!
Spirit bombing to the next dimension is the most relatable phrase I’ve ever heard in my entire life, and I pray to God, I never forget it
Great
Perfect simple explanation. What can not be understated is the addition of muscle mass- and it’s ability to burn fat while at rest. Even while Sleeping. Once you built that muscle, even 5-10lb over the course of 1-5 years this is such a massive amount of calorie demanding tissue that long term it will be what separates you from having to focus as hard on the diet decisions to keep the weight off.
I just finished my second bodybuilding off-season mass gaining phase, and I’ve been at 5100 calories 5 days per week on my gym days. I had to force that food down for the first 2 months till my system adapted to that higher food volume.
So now that means starting my cut, I can basically cut out Gatorade as my beverage with food for diet soda or seltzer water and hit a 500 calorie deficit just from cutting out the sugar in drinks.
Nobody needs exercise to loose body/belly fat anyway. That is just a selling point of the fitness industry and UA-camrs. It is simply a question of being in a caloric deficit…
Fact
Exercising is a selling point of fitness industry and you tubers now? Just be a lazy azz and live a sedentary lifestyle then?
You don't need exercises to Lose belly fat but it's not detrimental either, mor0n. More likely even beneficial.
@@nomnomyourmom No shit Sherlock…
But you can exercise 5 hours everyday and still not loose any body fat if you keep eating too much and are in a calorie surplus…while it is not detrimental to do so, it is useless to burn fat unless you are in a calorie deficit…
@@runfrankfurt Oh really Sherlock.
You think I don't know that?
Just because exercises alone doesn't help you lose body fat, so you can call it "just a selling point of the fitness industry and youtubers"?
You still didn't realize your problem and proceeded to whining like a kid.
Hi! Question for you. I recently came across a whole food protein powder, which I’ve never seen or heard of before. Is this any good? Is whey isolate better?
Look at PDCAAS and DIAAS for protein, whey is at the top
@@nomnomyourmom thank you
Jeff the kind of guy to make a video about how to calculate the nutritional value of the amount of air he breathes a day.
Phenomenal information at the exact right time for me. The food comparisons were a really great help as well and I very much appreciated it. Great video, thanks for your hard work! I'm going to put it to good use.
Took me years and beating myself up to just accept that it’s the marathon chaps, not the sprint. One day at a time! 💪🏻
I like that the title is "clickbait" but also NOT click bait
I was just searching for this question this morning
Now Jeff uploaded a whole video about it
Thanks I guess
What you say is obvious, but still one of the best clips i've seen on UA-cam for a long time - Thanks!
This is the best video I have seen about losing weight.
I literally have done ALL OF THIS. Still won't budge.
100% agree, nutrition is absolute key. I tried, and failed to lose body fat, for over a year i yoyoed up and down with all sorts of different diets. Then a friend suggested Keto. I researched this diet before going into it because my doctor didn't recommend it, but i was desperate to lose the large beer belly i had. So i eased my way into Keto gradually reducing the carbs, BUT NOT increasing the FAT at first, then i started walking daily , 10 mins at first gradually building my time up. Once i got the carbs down to about a 100 a day i gradually increase my fat intake whilst still driving down the carbs to around 20 to 50 a day. I tested regularly to make sure i was in ketosis. It took two to three months to really see the benefits. The weight started to really fall off. I then started to do intermittent fasting + I was walking for 60 mins a day at this point and after about six months i was down 40Lb- after 9 months i was down 75 lb. Diet is defiantly the major reason i got fat and Keto was my way out of the problem. Many people say Keto is bad for you long term but two years in i am still down 75Lb and feel really great, no side effects. Most of what i cut was junk food but i did give up the booze and i missed it a lot at first but now not so much, i sleep so much better now i,m off the booze completely. FYI i'm 65 years old and have a current heart condition. Since my weight loss and recent blood and MRI tests the cardiologist has been amazed at the my transformation. I have just started Jeff beginners muscle gain programme due to sarcopenia and i have increased the amount of protein and carbs i now take, but Carbs are still watched very closely.
Great clickbite title which suggesting a magic trick but NO, its only the brutal truth about the importance of good and healthy diet. LOVE IT!
youer vid held my feeble attention for its whole duration with clear education of nutrition and encouragment for commiting to long term lifestyle changes. thanks man👍
This is exactly what’s on my mind this past week ..
one of the best 'losing fat' videos out there. thank you
I've recently told my mum this shes in her 50s and broke her hip a few years ago and now her knees is giving out so her exercise is very limited I told her I can fast 4 days a week and not lose weight I also told her Jeff said diets are bs she needs a lifestyle change long story shorts shes already lost 5kg this month
Thanks Jeff, I know this stuff but it's always helpful to be consistently reminded to keep consistent and keep motivated when things get difficult - love this channel.