Do This Every Day To Get Lean (SCIENCE BASED)
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- Опубліковано 16 тра 2024
- If you want to get lean, it is definitely possbile if you can commit just a few minutes every day to make sure it happens. And that is what is important, it isn’t going to take all day, just a little bit of time each day to make sure you are taking care of the calories out part of the calorie equation.
And when it comes to getting ripped or just having lower body fat levels it always comes down to what I call the three C’s. What you consume or the food you put in your body, your conditioning and your consistency.
I have a dedicated video on exactly how to eat to get lean that I’m going to link for you at the end of this video.
In the meantime, I want to lay out a cardio workout plan for you that is going to be foolproof and tell you exactly what to do each day to get lean.
It starts with understanding your max heart rate. This is a simple percentage that can easily be calculated by subtracting your age from 220. This will give you your maximum heart rate in beats per minute. Now it’s important to know this number since all of the cardio zones that you will be training in are determined by this number.
In the example given in the video, a 40 year old man or woman would have a maximum heart rate of 180.
Now, the different cardio zones, many of which you have likely heard through the recent works of Dr. Peter Attia (like Zone 2 cardio and Zone 5 cardio) are based off of this number as I said. Your zones break down as follows:
Zone 2 Cardio - 60-70 percent of max hr
Zone 3 Cardio - 70-80 percent of max hr
Zone 4 Cardio - 80-90 percent of max hr
Zone 5 Cardio - 90-95 percent of max hr
Each of these zones applies a different stimulus to your body and will have a different training effect. Now before you think that cardio workouts are only for those people that want to lose fat or lose weight, that is not true. Recent research has shown that the greatest way to decrease all cause mortality is through the adoption of a frequent cardiovascular training plan.
The plans and workout that I’m laying out for you here will be a great place to start doing that.
Now each week, the goal should be to perform 4 zone 2 workouts, 2 zone 5 workouts and one zone 3.5 as I like to call it.
This last workout is actually a bodyweight workout that has an aerobic benefit by virtue of the fact that you will be performing a series of anaerobic exercises without rest. These are great for helping to stress the muscles with overload that can help to build muscle at best and stave off muscle loss at the very least.
Be sure to follow the sequence of these workouts throughout your every day plan even if you decide that you may want to shift the days a bit during your week to better accomodate your schedule.
The different types of zone 2 and zone 5 workouts are described here. In general, you have a great amount of choices as to what you want to do as long as you do it at the right intensity level. A proper zone 2 cardio workout will have you breathing hard but still able to converse if needed. These are typically done for the longest amount of time - you are just starting out with 15 minutes in the first month.
The Zone 5 workouts are at a much higher intensity level. Again this is at 90 percent of your maximum heart rate. You will see that you are out of breath and really working hard, but you won’t have to do them for long. If you are running or cycling you will perform these with a 1:2 work to rest ratio. If you are rowing or swimming you can do this at a 1:1 work to rest ratio.
The Zone 3.5 workout is comprised of a series of bodyweight exercises that will hit your entire body. There are bail out exercises provided in case you either can’t do the main exercise or can’t sustain it for the entire 45 seconds that it is prescribed. Just do as much as you can within your means. If you stick to this cardio workout plan I promise, you will get lean as long as you maintain your consistency.
The prescribed amount of time that you are training for will increase in each of these three zones by 5 minutes each month.
When you’ve done this, please be sure to check back in every month and leave an update in the comments about how you are doing and how much weight loss you have had.
If you’re looking for more science based workout videos, please remember to subscribe to our channel here on youtube via the link below.
If you want a complete meal plan to help you strip away the body fat as part of the calories in part of the equation then head to athleanx.com and use my program selector to find the program that best matches your training goals.
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I didn’t win 😢
No one ever won😂
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Practice some well written 2
This guy taught me how to properly do bicep curls with dumbbells, 11 years ago when I was 15. Glad to see he’s still making videos.
So... How's your biceps doing
Those biceps better be exploded or uncle Jeff is gonna be very disappointed.
Arms went from 14in to 17in by the time I turned 16. I would do 20 reps for 5 sets 5-6 days a week. Although I was also doing pull-ups, chin-ups and push-ups high volume.
@@SaintPhinehaswtf is this program? 💀
@@TheGoldenMan888the program was called “beat the hell out of your arms until they grow” lol.
Typed it out for myself, thought I'd paste.
Mon: zone 2
Tues: zone 5
Wed: zone 2
Thur: zone 2
Fri: zone 2
Sat: zone 3.5
Sun: zone 5
Zone 2: fast walking, cycling, rower, swimming low heart rate should be able to talk
Zone 3.5: 545's, 5 exercises 45secs each, 15secs rest, 1m per exer see below
Zone 5: sprint/stairmaster max 1:2 20/40s,
cycling rowing 1:1 2.5m full 2.5m zone 2
545's
Squat. Rachet squat, jump 40deg squat
Pushup. Pushup
Low pos chain. Bridge and reach over shoulder
Up pos chain. Superman pressout
Lunge. Split squat hop, spit squat jumps
Time:
Month 1: 2=15m 3.5=10m 5=5m
Month 2: 2=20m 3.5=15m 5=10m
Month 3: 2=25m 3.5=20m 5=15m
Month 4: 2=30m 3.5=25m 5=20m
Thanks bro! Not all heroes wear capes
Good job, soldier.
Thank you so much for sharing!🤗
thanks
Kool
This channel is solid gold
Been following you for so many years Jeff. Over the years you gave me some nice advice. Was in great shape and the last couple of years have lost some muscle tone so I am following your routines now. Trying to get that back. I am 65 now.😅 all the best to you and greetings from NYC
Best in the business! I love your science method to everything. Thanks Jeff
This is the best explanation of VO2 Max training I’ve seen yet! I love Peter Atia, Rhonda Patrick and Huberman but I don’t speak genius so trying to translate their intellect is legitimately hard sometimes. Thanks for breaking this down I’m pumped to implement it!
Thanks. I take it in addition to my sports program. The man knows what's going on and sets realistic goals. Thank you for your effort. Greetings from Germany.🎉
Thank you for all the help over the years. I had some issues even as a young man, and your content helped me.
Awesome one Jeff...I love your workouts and your illustrations elaborate and simple to follow through
Awesome video Jeff. I've always wondered what type of conditioning would serve me best. Now it seems that little bits of each type are more beneficial. As always, on point with the science. Thanks for everything you do!
I have the utmost respect for this man. Only one who explained why plantar fasciitis occurred and resolved my pain in 30 seconds
Where did he explain this? I need it 😢
@@azazel673 search plantar ficiastis athlean X
Just a salute for spelling utmost correctly ❤
@@azazel673 my plantar f was due to tight hips .please just focus on stretching your legs while they are spread out sitting.on the floor .
@@keenanbarron6618 How else can you spell it?
1:10 Max HR
3:00 Schedule
4:00 Zone 2
5:00 Zone 5
6:30 Zone 3.5
9:30 Monthly Progress
Commenting because I want to find this again.
Thanks for this!!!
Thank you
thank you!!!!!
@@lewis3853 mer tooo
All your Videos are Great Jeff!! This is One of The Best Ones which is Now going to be My Favorite!! Great Job Jeff!!😀👏👏👏👍
I LOVE your videos, im getting in very good shape. Thank you very much for all the tips and constant work. i Pray for all good things happen to you.
I’m so thankful for all the great info you continue to share!! I have a love for lifting and trying to continue to maintain a healthy weight. I am also a Physical Therapist Assistant and think highly of your program.
Dear Jeff, would you consider doing a video about how to set up gym equipment correctly? Maybe also give some advice on things that tend to fail. Recently, I've seen cable machine wires snapping, locking mechanisms not locking properly etc. Thanks for everything you do for us all, it's wonderful 😊
This is great Jeff! Thank you.
Been watching this guy for the better part of 10 years now. He doesn't change. He gives good solid information and hasn't sold out. Really need to respect what Jeff has done with his channel and how legit his tips are.
This is a great video! Keep up the good work, Jeff!
Always providing some of the best information in the business
Bestest video ever for fitness, this is exactly people need to understand to save their time from crap advices
Thanks for sharing this Jeff. Been seeing your vids for 1) solid advice - keeping it basic & real. And (2) motivational . I recently recovered from a bad CV infection and am basically starting my lifting all over again . Never feels old and having to going back to square ONE. Sucks but it is a great feeling to DO BETTER , where I messed up in last cycles of training. THANKS AGAIN. -Nico.
As someone with small children and not enough time to take of exercise needs (most of the time), this can be a game changer. Thank you so much for what you do!
Since finding this channel I have a cavalier attitude towards my workouts
Well played. 😏
😑
so you have a lack of attitude towards your workouts?
Thanks Jeff, been trying to figure out the best cardio balance to add to my lifting progressions... this will be challenging, but not overkill. Good stuff!
This video is golden! Trully perfect guide for new people in fitness.
Great, great, great content!!! Just what I needed! Thank you very mutch!
This is great, so plain and simple to follow, yet effective. I need your notes from this video as a huge poster in my workout room to keep reminding me every day to never skip a single one of these.
Is it!???? 😂
Sounds like a load of bollocks to me
I would love to actually see you do this! I’m a visual learner, plus I had a major stroke 6 years ago: long story but I’m gaining on rehabilitating myself! Literally a REAL miracle! But learning, organizing, and other brainy stuff kind of elude me sometimes! Anyway, love your channel and all the AWESOME INFO!💪🏻👍🏻
GOD BLESS !!! ❤️🙏✝️🙏❤️
I would recommend you focus more on Zone 2 for longer durations, such as cycling at zone 2 for 45 minutes. This improves you so much and helps with all cause mortality (citing Dr Attia, Dr Galpin and Dr Huberman.) Hope this helps.
Agreed! If there was a video to follow along with for the 545s, that would make it so much easier to do the exercises properly and learn how to follow the schedule.
Thank you for this video! Concise, to the point and clear and easy to follow.
this guy is just throwing knowledge for free. amazing vid, will try this one
Wow! That was an amazing explanation of the zones. Appreciate it immensely
Thanks Jeff! Amazing info!
Quick question - where do I fit in weight/resistance training into this schedule?
Good stuff! You've helped me so much. Can't wait to try this to take the next steps
Love it. I have a rower collecting dust, going to start incorporating that in with this plan
I was literally thinking about needing a fat burning routine, and Jeff dropped this masterpiece.
Been doing this recommended workout for the past 5 months, the gains I'm getting is incredible! Nice videos as always 😉
Have you done cardio for 7 days or you made own version of it?
I was just making a joke. Posting this comment 5 hours after the video is published, of course it is impossible for me to be doing it for the past 5 months I just know of it a few mins ago.
Joke aside, I have been doing minimal level of exercise and sticking to the schedule for the past 3 yrs with the schedule I created, but following Jeff videos for the correct type of movement and yes it is real gain I made. I never have problem of being overweight but want to exercise for the sake of my own health, I am 25 yrs old 173 cm tall and weight only 51kg. The exercise routine I do is very low; push up drop set 17 15 13 11 9, 2 day breaks, chin up 5 set of 5, 2 day breaks, one run set(Jogging 3 min,run 45 sec, Jogging 2 min, run 30 sec, Jogging 1 min, run 15 sec, Jogging 1 min), 2 day breaks, chin up 5 set of 5. Repeat.
It is nothing to compare to what the community here does. But I guarantee you if you stick to it you do be surprise how much healthier you will get. I used to be tired easily, but not any longer. I didn't loose or gain any weight but the fat I used to have greatly reduces and gain in muscle instead. Now I have 4 packs on my abs and can run for one kilometer (a running distance that used to make me faint). The main reason I didn't went all in is that I know I don't enjoy exercising and would quit mid way had I commit too much, so I rather stick with what I can maintain as a routine for the rest of my life than force myself into something that I can't sustain. Jeff said it best "if you enjoy what you are doing you will be able to keep doing it". Anyway, thanks Jeff! for your always informative and motivational videos!
Perfect timing on this video🙏🏻
Thanks for your help and for educating the masses!
As always great content from Jeff, for those not familiar with Dr Peter Attia his more detailed explanation of zone 2 &5 training is a must if you're into you're cycling and his other stuff about foot balance is worth a read to prevent slips trips and falls as we age.
You won't go far wrong with any advice/knowledge from this pair.
Informational Gold. favorited and saved.
thank you so much this is the first time Ive seen the practical application of these zones
I have never not learned something from your videos Jeff!!
Gonna rewatch this in a month... unless I forget those exercises again. After not being able to exercise for about a year - this gonna be interesting :D
Trampolining is one of the easiest, funnest, and healthiest ways to cycle through these zones. Been doing it for three years and at 57, I’ve never felt better (also just recently completed the dumbbell JACKED program on AthleanX). You rock, Jeff!!
That's what I do cause it's cheaper than a treadmill or stationary bike, and safer than my neighborhood.
hard to recommend for people with lower back snaps
I don’t have a trampoline so I just jump on my bed. I think the people below my apartment believe I’m into some freaky stuff.
@@etofoklower back snap crew checking in…. Carefully
Jeff, if ya see this. Thanks for *giving away* this stuff on youtube. Your follow along, no equipment workouts helped me get strength and mobility back after an abdominal surgery.
If you have it in the plans at all to make follow along workouts for each (estimated) zone, that'd be damn appreciated. Regardless, thanks again for doing what you do!
One of ur best videos Jeff
You have great energy and passion! Rule #1 never stand in front of what you are showing people, it defeats the purpose!!
Thanks, Coach!! Now my question is; When should I do these, before or after resistance training, should there be a delay between resistance training of a few or several hours before doing this cardio routine? My normal schedule is 0630- Resistance Training for about an hour, then 0730- 5 mile walk. I'm not very active the rest of the day as I am retired, so I'm sure my food calories are out of whack.
This is one of the greatest cardio training videos ever
So concise and specific
would be amazing if someone made an info graph out of it
Jeff taught me the TVA routine...love it! Transverse Abdominal
Just do the exact opposite of what VShred tells you to do if you want to lose weight.
Im a woman and the V Shred method actually worked for me I tweaked it of Course but it's good stuff
What is the V Shred method exactly? 🤔 💭
Can't even enjoy Snapchat anymore. Every single AD "These two pill bottles are going to be your secret weapon in burning body fat" I'm like 🤦♂️🤦♂️🤦♂️🤦♂️
Now Dr Drew is promoting this guy
@@lloydbraun6026yeah I lost all respect for that guy. Pathetic
Yay! Finally, being 40 paid off! I didn't have to do math to figure out what I had to do here!
Ah. I'm 50. Let me do my math... times.. divide... add... carry the twelve...
I can eat 15000 calories a day! Thanks Jeff! The math doesn't lie!
Same! I've been waiting 40 years for this moment.
I want to join in on this 40 train! And my name is Dan too 😅
I enjoy a lot of your videos, but I have to honestly say this is fantastic. A simple, easy to follow baseline to certainly improve fitness, but I think more importantly a plan that can be used to build exercise habits that can easily grow into a much more focused routine. Thank you.
Nice job with the calculations. I am a marathoner and those seem very accurate. I run solely by heart rate and beats per minute.
Even in the first month, a full capacity sprint of 20 seconds followed by only 40 seconds rest is really no joke. Those are 5 minutes of hell.
Not optimal HIIT training, go again when your heart rate comes down.
Thats not sprinting, its interval training. True sprinting is 10 to 20 seconds with 2 to 3 min recovery....minimum. I am a champion track athlete and coach if that matters.
@@marktyler3381 This is how I do my zone 5 cardio. I stay at zone 5 for 20 seconds, then I rest until my heart rate goes back to zone 1. I'm not sure how long does it take but I'm sure as hell it's more than 40 seconds.
@@albertodlh Quite right.
technically, when you determine the zone training, you should check you heart rest rate (for example 60), your max (for example 180), and so you have a 180-60=120 delta. Now you use those percentages you showed: zona 2 will be 60% of 120 (72) + your resting hear rate (72+60 = 132). And no, walking, even fast, will never be considered zone 2 (unless you are in a really really bad shape). Zone 2 is normally a slow run, at jog speed. (this is taken from the book "80/20 Running: Run Stronger and Race Faster By Training Slower" by Matt Fitzgerald, Robert Johnson). Instead, talking about the 2 zone 5 trainings a week, I'm with you. But also 20 mins at zone 4 is pretty good (best exercise for Vo2Max is considered to be interval training with 3-4 minutes in zone 4, ending to exhaustion. Then jog, waiting until your heart drops again in zone 2, then repeat. 3-4 reps. This is my favourite, works like a charm)
Hey jeff i found you when you still had small arms when you were talking about shoulders i had a frozen shoulder and it helped me out thank you❤
Jeff. Thank you! What an amazing video. This simply and effectively plugs the black hole equivalent of fitness myths.
While there is a simple math problem for heart rate, that isn't exactly true for everyone and it can easily get in the way of training if you focus too hard on it. I'm 46 and when I do a simple 1 mile run, my heart rate is about 172-180, depending on how fast I run it. I'm not out of breath nor fatigued. My max heart rate is around 186 according to my cardiologist. I run 2-3 times per week and lift weights 4-5 days a week but I basically have to walk tot keep my heart rate in those lower zones and I've been running forever. My Dr. just tells me to stop when I feel out of breath and don't worry about my HR because I have great recovery. So even though I'm trying to get it in certain zones, it is almost impossible for me, unless I run, walk, run... Anyways, I still use your programs and watch your videos because good info is good info.
Yeah, 220-age is simplistic for those who aren't willing to do a MHR test, I'm 39 y/o and can still hit 200bpm when cycling or doing badminton, so my z2 isn't 180+age either (maffetone method of calculation).
I need to learn more about this. I have been a lifelong cardio junkie and at 55 it is normal for me to see my heart rate over 180 when working at maximum effort.
Notice the context in which Jeff is saying though... exercises such as a brisk walk, or a steady ride on a stationary bike, aren't going to exceed a zone 2 HR in my experience.
And I agree, as I have seen my max HR go over 200 bpm in my mid-30s, on interval training runs and when running hard at the end of a 5k/10k race.
I do 60 minutes of moderate intense walking every day. I've lost 36kgs since 2006 (used to be 105kgs, [231lbs], now I'm 69kgs, [152lbs] I'm 5' 10"). I've still got a few kgs left to burn but I'm getting there. My advice is: do what you can commit to long-term. I'd find Jeff's routine too grueling. While I don't doubt that it would work, I would quit because it would get too hard. I'll stay with my walking.
"Do what you can commit to long-term" - I sign this with both of my hands - the best advice!
THANK YOU SO MUCH. AS I GAIN MY CONFIDENCE BACK. I WILL ADDD THE CREATIVITY TO MY WORK OUT. GREAT VIDEO AND EDUCATION. THANKS FOR SHARING.
Really great video. The mix of exercise, the mix of zones , and not constantly going max heart rate every day is the safest way to do cardio.
One sad thing about this video is that for sure by the time I get 220 years old, I'll be dead.
Body fat, good diet , cardio hit after weight 💪, sleep well and that is it , thank you jeft !!
Easier to say than done for most of us but it is a great advice for sure.
@@Nudel-nc1cp Nobody said it was easy. If it was easy, everybody would have a sixpack and it wouldn't be anything special anymore. It's still not as difficult as many portrait it tho. You need discipline, the longer you follow the grind the easier it becomes. It becomes a habit. A habit is easy to follow.
@@Nudel-nc1cp bro you from USA?
Does this actually work?
@@Nallainsaan09 no
Thanks Jeff, great guide!
Simply The Best!!! Thanks Jeff
I love Zone Five I've gotten Amazing results with Tabata but its very intense on the joints. I injured myself enough to know to chillax I do Zone 5 three days of week. Zone two and three rest of the week. 💪🏾
Bot
@@Aviv1201 you had your channel for 7 months I had this channel since 2017 Who's a Bot I'm Imabelle Regine from Brooklyn NY
Jeff, any same-level alternatives to the split squat hops for those of us with screwed up knees?
haha, i broke every bone in my right leg.. and I winced just watching him do that
Split squats and Bulgarian squats are gems for those who have fucked up knees. try them it worked for me
Just don't hop
@@nomnomyourmom haha, if it only was that easy.
@@deidyomega Reverse Creeping Lunges is the don't hop version
Jeff, always on point like a tack too. I was just starting to shred some excess while wanting to staying toned. And was saying I have very little time.
Now I just need indoor versions of zones 2 & 5.
Easy, buy a treadmill/exercise bike/row machine.
Great workout! Can’t wait to add this to my regimen
CON…Diments, yes.
Ranch.....
Hey Jeff, so how do we incorporate this into our normal programs? do we do it after or before? I think I would be destroyed if I do this before deadlifting. Thanks!
This. I'm definitely not gonna do 30 minutes of cardio before any workout. But the first month limits, like 5-15, I already kinda do, so I'll try that a little more consistently. I'm not sure the few minutes of stage 5 will affect the body that much, even before a heavy lift day. Few minutes break after should be good enough before starting the regular workout.
What I see most of the science-informed coaches (Jeff Cavaliere, Jeff Nippard, Mike Israetel, etc.) as well as bodybuilding-interested doctors recommending is ideally to do cardio as an entirely separate workout (resulting in multiple workout sessions on the same day), or, if time/location constraints limit you to a single daily workout, do cardio after weight training. I haven't seen anyone in the last few years recommend doing cardio right before weight training, UNLESS you are primarily an endurance athlete for whom cardio is top priority and are just trying to add in some strength or hypertrophy work.
A classic issue that comes up here (also mentioned by several of the above experts, and no one seems to have a full solution for it if you are limited to one workout per day) is that most cardio options are leg-based in some way and can thus interfere with recovery from lower body lifting sessions. This is a bit less of an issue if you make sure your Zone 2 workouts truly never go above Zone 2 and make sure to keep your Zone 5 bouts really short.
My own best attempt to address all this is to get in some cardio in the morning or (more commonly) during my lunch break a few days a week, and lift after work. (I work 8-4, from home, then lift at the Y.) I'm still scheming on how to get in some more cardio.
@@sargewam Right on. Thanks for the reply. I could probably get up earlier to separate them into two workouts. Gotta-do-what-ya-gotta-do kind of situation, I guess. Luckily, or maybe unfortunately, depending how you look at it, haha, my ankle and knee on my left leg are so bad I can't do any hard cardio, stage 5, involving legs, so that will help. It's weird, I can lift, but hard impact stuff like running and jumping will put me back on my crutches I keep around. So I just box, which people forget is great stage 5 cardio as well, if you have the equipment.
@@HC2671 All the best with your ankle and knee! You're definitely right about boxing for cardio. I'd love to get access to an assault bike, where you can choose how to distribute the effort between your arms and legs. Rowing is sometimes recommended for cardio that isn't as leg-centric, but it still involves some legs and I find it leaves me systemically fatigued more than biking or even running.
DANG, Jeff. I NEED to get back into a habit but struggling with time (and laziness). Every other "quick" workout I've tried to program for myself is either not intense enough or WAY TOO INTENSE. Thank you for this programming!!! So excited to start the habit again and they're small enough chunks that the lazy lawyer in my head won't have time to argue 😁
Straight to the point. Excellent explanation!
Yeah
Do NOT forget to consistently do your face pulls 💪🏽💥
Can't argue with results. Been doing this plus calorie counting for a month and I've dropped 10 lbs already. Great program.
I'm sure all of this will work great. But if you look like the before picture, it may seem overwhelming. Here's a simpler protocol: do weights 2 days at the gym, walk the other 5 days for 45 minutes. Eat only between noon and 8pm, and focus on protein, eating very low or no sugar and try to limit saturated fats. Drink water. That's it. Guarantee you will lose weight in the first month.
Exactly. I followed the high protein/low calorie diet and weight training and a little cardio and lost 45 pounds. Now just trying to build muscle. Which is easier said then done lol but I have noticed a difference the 6 months I’ve been on the diet and weight training.
@@ericduncan7266 I appreciate your comment here. I've been doing the Big 3 for the first time and it's literally changed the shape of my chest better. Can you break down what your weight training, cardio and low calorie diet was like?
@@trevorwgoodchildx the diet was the easiest to be honest. Just eat more fruits and vegetables and high protein meat like chicken and salmon with some protein shakes during the morning. Cardio I basically just do about 15 min before every work out. And I’ll do chest, shoulders, and triceps twice a week. Biceps, back, and abs twice a week and legs the other day.
Losing weight is as simple as burning more calories that you eat/drink everyday. In theiry you dont need to workout to lose weight but helps soeed up process and makes you feel better. If you wanna lose weight, do exercise that makes you feel good and can work hard at and eat less calories. Calorie count is a good way of measuring.
If you enjoy food and dont care, then do whatever the hell you want. If you want to enjoy any food and not get fat then have count the calories and make sure it is less or the same as what you should be intaking. All in all will helo you lose weight. The concept is simple but the discipline and will to change your daily routine is the biggest battle for anyone.
Good luck not working out. Gonna be skinny fat defeating the purpose.
but thats problematic, the body doesnt just mindlessly remove fat in a calorie deficit, it knows that your body's fat burns Less calories than muscle, and if you arent using your muscles your body will get rid of them to cut back on energy expenditure, not to mention exercising increases your deficit and allows you to eat more if you wish to do so
No Exercise+ No Diet = Fat
Exercise+ no Diet = Bulky (20%+ body fat)
No exercise + Diet = skinny fat
Exercise + Diet = Lean/Conditioned (higher muscle mass lower fat mass)
Exactly. Not easy for many and they give up. It takes more than a week to take it off lol 😂
@@danielvelkovski3156 not what I said but cool man
@@jec9211 just not what I said. I'm saying for people that you dont have to work out itself to lose weight. Ofc it helps and makes you look better
Exactly what I've been needing. I got a Concept 2 to start getting back into shape and I've done some unstructured workouts but started this routine this week!
So far really liking it and feeling like i'm ready to get to the next step. This finally got me to feel like I have more energy again. I'm down about 15 lbs and I've been eating much better thanks to your other video. I've been taking foods I love from the low percent groups and counting calories.
"Maybe you have dreams to go from a chubby black dude to a ripped white dude" 😂🤣
Not even a mention of 220 - age being a very loose guideline and very wrong for a lot of people?
Always giving it your best 😃
Sir, you are amazing. You might have solved mine and my wife's problem. We are ordinary professionals, late 30s mid 40s. I am so grateful 🙏
220 - age is not always accurate. Doing a max heart rate test is much better. My heart rate is 15 bpm higher than the above formula. I also prefer using heart rate reserve instead of max heart rate for zone calculations.
It's a tool used for a quick and rough approximations. It can be determined in 5 seconds and is not meant to take the place of more accurate diagnostic assessments.
far too complicated
It’s really not
Dude this guy gives OUTSTANDING information. Thank you for these videos!!! love your channel🥰
Excellent video. This is what i've been looking for. Thanks man. Just one question though. What about the 4 month? So should I be doing 20 sprints of 20sec each and 40sec rest?
Awesome video Jeff!
Hey Jeff, thanks for all the great content!
What’s your advice to people being dependent on high doses of antihistamines to treat severe allergies and more specifically chronic hives. This type of medicine supposedly impacts the body’s stress response negatively in such a way that it diminishes the results of training.
thank you for simple outline sir.
Jeff, the fitness sensei delivering another beautifully crafted plan 👌🏼 Excited to mix this in.
Pretty much the only video anyone needs to watch.
I learned this technique for the first time in college, when my sister’s bf at the time recommended the book The Truth, by Frank Sepe. I’d gained the freshman 15 (well, in my case 20) my first half of college. I started the regimen the last semester of my senior year. Within about 3 months, I was back to my pre-college size. I was genuinely shocked, but also happy I didn’t have to go through any crazy fads to be at a healthy weight and size.
You are an inspiration. thank you bro
Finally, someone mentioned the 220- age that all cardiologists recommend. I've shifted focus away from strength training to plyo and medium weight as I love soccer and the 30s might be the last window to really push my heart rate. Definitely, with age, focus will shift more and more towards yoga ( i mean REAL yoga, not superficial asanas) and light weight training.
No way is 30 the last time you can push. At 54, in decent shape and also a soccer player, I can still push it. RHR around 55, zone training is still effective.
Great video. Thanks for the info.
I save this for a time a buy any heart rate tracker tool. Very informative.