Are You Actually Lean? The Truth About Your Body Fat
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- Опубліковано 7 вер 2024
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Sometimes you just gotta take a moment to appreciate how good Alex's videos really are. Who else is coming out with content this informative?
You don't need to get shredded man, your niche is the fluffy but lean look and strength training. Your subscribers will continue grow as you are and i see your name mentioned in the comments on a lot of other channels videos.
I agree with Mr. Leonidas. I was as lean as gregory from kinobody. I literally got a dexa scan stating i was 6.4%. I had people wanting to take pictures with me at the beach. I felt like a celebrity. BUT! Eventually i looked FLAT!! Its not worth it guys Alex has a point. If you are a natural i recommend bear mode+ naturally enhanced not that kinobody girl stuff. Peace!
Chestbrother its true. Look unless you are literally living at the the sea shore then go ahead rock that 6-8 percent. Most people spend 99% of their day wearing a shirt.
😑💪
As long as you're getting stronger who cares.
Noo. no you didn't
I’m getting down to 11 Percent for summer 11 and below just seems a little too much
My pecs don't look bigger with fat, it stores under my pecs making lose the lower peck lining making me look like i have no chest.
Feel u
sorry to hear that, we all store it a bit differently. for me, the fat stores on the upper and lower chest which adds lots of good bulk
yep some areas look bigger when leaner, for me the shoulders look capped, slightly striated and big when leaner - also since the waist is smaller the proportions are better as well
You made go go from Hollywood shredded to Bear mode thank you for changing my life
Hehehe
36" waist with abs crew checking in
Unfortunately, for most of us the mid section is the first area where u'll store fat and probably the last area where u'll burn fat :\
Trust me, having it the other way around isn't fun either. My waist is the last place I gain fat, but because all of it goes between my waist and knees, if my body fat gets over 15% it ruins my V-taper. When your fat goes to the lower body, you have to work much harder on the upper body to have a V-taper.
Alex could u make a video on how to setup a basic 3x intermediate full body program? Like with a whiteboard and everything, that would be pretty cool.
Keep the videos coming Alex! Great content with plenty of motivation, thanks bro
I'm the total opposite. I'm actually much leaner then I look cause I store it on love handles and lower abs. I get the top 2-4 abs easily just the other 2 are very hard to get
My lower body doesn't store ANY fat. None. Stays in my gut, face and lower back... I even have terrible gyno, but not a fat chest. My body is weird af.
So, your recent videos have helped me determine I am, in fact, NOT lean and NOT big. Will an upcoming video show me how to end my pitiful existence?
These videos should motivate you in conquering your weaknesses. Hearing the truth is good, as it forces positive change.
The secret to look more muscular is to get more muscular
love you destiny, my cousin we bulking to 250 pounds
Do a video with a GPP workout!
WaltoMalm shadow box. jumping jacks. jumping rope. there u go
Damn you got pretty lucky with your weight distribution.
If u are 180 lbs and 36 lbs is fat that means your fat % is 20%, but if u increase your weight to 200 by gaining 20lbs of muscle only and still have the same amount of fat of 36Lbs then u decreased your fat percentage to 18% fat just by increasing muscle and leaving the same amount of fat, so yes muscles make u look less fat because u are less fat
So if u are 15% body fat and bulking , and the new weight is 85% or more muscles then u are increasing your total weight but decreasing your fat %.
I get what you're saying, and that makes sense
the only problem with that is its practical you cant put on 20 pounds of pure muscle without fat unless ur on roids or maybe novice its easier.now you can skew the muscle to fat ration say 15/20 in optimal situation only 5 out of the 20lb is fat
To mrinnovativeMusic, when I'm cutting on a keto diet and lose some muscle and carb depleted, I go from 159 to 175 in a matter of days not weeks just by lifting and and carbing up and all the new weight is not fat. And the point is not that , it was just an example how if u increase the ratio of muscle to fat in certain way that u increase total weight but decrease body fat percentage, even if the total fat goes up as long it is a lower ratio
Mrinnovative u can put 20lbs of muscle back on your body at the end of a cut , regain the muscle muscle memory plus glycogen. If u bulk hard then cut harder on the cut you will lose some but at the end u can get it back
If people really want to know where their bodyfat is, they need to learn how to assess the separation, hardness and vascularity of ALL body parts - not just the ab definition! Once you know your own visual patterns at whatever shape you happen to be in, you'll know how lean you are at any given time.
With a trained eye, you can get a pretty good idea of how lean someone is just by how separated and hard their forearms appear
AARGH! My fat only stores around my waist it's very frustrating! I have a 35 inch waist and I'm about 17% bf (online calculator) but I'm pretty lean everywhere else
SAME
That's why you don't look at BF percentage. You look at total body fat mass. I think the Dexa can also break down where your fat is distributed throughout your body. So while you can't spot reduce fat there, you can certainly try to build up the muscle there, if it's a part that hypertrophies well.
No matter how big I get my waist stays relatively the same. At 240 I wore a size 34 and at 145 I wore a 31
Alex, I've found the way u can get to 200 without junk foods and feeling bloated. fuck gpp, start straight up jogging before a workout, and fuck the warm up sets. or ONE warm up set. also, rack pulls are to be done IN ITS OWN separate day, alone, from a pin right below the knee. bench needs to be with rows, and shrugs need to be done AFTER legs. this is going to be hard man. I'm at 183 rn and I'd guess genuinely 26% bf. arms are very tight, legs have just the slightest shake, and all my fat is in obliques. now I used to weigh 280 so of course I will never look fully tight and toned, but 200 with a thick full back, chest, tris are what I'm aiming for. I'm going to buy ur program just for shits and giggles. but I will most definitely take everything u say into consideration and everyday thoughts. variety is the spice, and KEY to goal and life
this type of training. IMO would definitely improve the nutrition digestion. u wouldn't need anything over 5k calories, BUT u would need to be in the gym longer, due to MORE MAX WEIGHT SETS. LONG ASS MOTHA FUCKIN REST PERIODS. the food is important, but not as important as everyone thinks. trust me. u do not want to eat that much in a day. u will ruin ur digestion system in 20 years. 6k cal's a day should definitely be enough, and u will want to quite on recovery days. the cardio is important. it is the ultimate warm up, there is no argument in that. some people feel like it hinders gains, and that's true if u do cardio AFTER gym. it will give u that Hollywood physique. it burns wayyyyy more fat AFTER a workout. I really plan on getting to 200 solid in 2 years from now. it will be hard as a natty, but il do it. amino acids on certain days will get me through it. rode to 200
There is a lot of visceral fat which is between the organs . The visible fat is the subcutanoes fat
So the real question is.. Can you build muscles until the body fat disappear ?
beard in progress is looking solid, thick and tight x
I store the most fat in obliques and tights so all I need to do is take measurements from there and compare from last time and I know exactly where I am. And yeah most of these online calculators will show you 2 % less, so if I get 6 I know I'm around 8. At the end if you're still not sure just look yourself in the mirror. 8 % looks ridiculous lean, you'll see striations around the shoulders, tights, 6 pack, v-line, biceps fucking veins popping out everywhere. And while being natural you will also look depleted. Not a good look at all, I prefer 10 over 8 anyday.
I had a 33-34 inch waist when I was over 20% body fat. My waist just doesn't store that much fat. I store a lot in my stomach and chest.
Body fat distribution is weird man. I get a tiny waist and shoulder veins before I get visible abs. Plus when I get below 15%, my face gets kinda gaunt looking.
Alex, I kno I'm not lean! thanks.. haha missed the 200 lb squat, man it sucks missing ur targets
Even when I was 210 and 13% bodyfat I was ripped but had the 36 inch waist and even then like now I carry most fat in my obliques. I am about 38 waist now at high 240s and I am about 17-18% bodyfat now. Legs now than when I was 210 have most size, density and definition
Another thing is that some people store most of their fat around their organs, not under the skin.
Great video, very insightful!
I think strongman represent what your saying. Very large muscles but are higher body fat. Makes them look stacked
Absolutely. Strongman guys validate everything that I talk about in these videos. Bill Kazmier is a good example zacheven-esh.com/wp-content/uploads/2014/10/BillKazmier-Strongman-202x300.jpg
why not use strength-to-bodyweight ratio to gauge your bodyfat% for naturals? with height in consideration as well. obviously not perfect but you should be able to gauge if yours goes up and down this way
Alex, what do you think of behind the back upright rows? 8X MR Olympia Lee Haney had claimed that he only did that exercise for traps. I think with cheating involved it would be worth a shot.
I could be lean ... but food is just too damn good to give up man.
Alex, is being shredded the type of physique where you see the actual muscle fibers themselves. If you look at Elliot Hulse's physique you can literally see the fibers popping out of his shoulders and arms.
He's definitely right. Just one thing: does genetic fat distribution change on a given person over time? I feel like I used to store fat more in my mid-section, but now it seems more like the fat is on my face.
Honestly I don't know. I doubt it changes though
Bro i did the rack pull today like i told i would and fuck my back just on the 3rd set was already hurting was only able to reach 435. Alpha destiny thanks man... for real
U are correct, but it goes the other way around too. I always felt fat even after loosing a lot of weight. My lifts went down and my Abs show a bit. but still I was a bit like you. So I went DEXA and I was 13,4% I have shredded and big legs medium fat Arms (looks good) but the mid is adisaster ;) my face is a bit chubby too.
Like you said I always compare myself to that leanest state of mine to see where i am at.
My point: prior to the DEXA I used differnt methodes to calculate and mesure my Body fat at home. there was only one methode even came close, ... the 7 point calipper methode was spot on! the rest forget about it.
Interesting feedback man!
Alex would u suggest me , 17y/o early intermediate 200lbs 5´10 around 20% bf to cut down to 15% ??
Yes if you want, 15 isn't super low or anything, just cut properly and don't starve yourself
Dick twice a day And chill plus Reptilian Hunter will i loose any strenght from bench ? atm im increasing rapidly its 225x6
bro its your pic from this years? because i dont want to be rude but you aint 20 you are probablly at 26 fat
Baris ALPHADESTINY it might not increase as rapidly but it's possible to still gain strength or at the very least maintain. Try a recomping strategy first and incorporate cardio. After a few month if you're not were you want to be start cutting but lower your calories slowly don't drop them too fast. You'll maintain strength much better
Baris ALPHADESTINY it might not increase as rapidly but it's possible to still gain strength or at the very least maintain. Try a recomping strategy first and incorporate cardio. After a few month if you're not were you want to be start cutting but lower your calories slowly don't drop them too fast. You'll maintain strength much better
I know your bulking but let's say your bulk results with more muscle you start to cut down to idk 10 percent a year form now slowly. So you start cutting December 2017.
And can u show how to do face pulls with bands? R u supposed to try to achieve external rotatio or like a pull with a higher pulling point at ur face
Are cheat shrugs bad for your knees? I seem to get sore knees and sore back heels from it.
I don't think so. A cheat shrug is basically a low pull from Olympic Weightlifting.
AlphaDestiny
But isn't a cheat shrug like a quarter squat? Olympic lifters i don't see them quarter squat i see them only jumping with their heels like with a snatch.
That pose at 2:14 lol
Hey Alpha I'm 16 and 5 ft 11.I weigh 205 pounds and have a 36 inch waist.A 40 inch chest,24 inch quads and 13 inch biceps.I would say I have about 18 or 19%bodyfat Is that accurate???and is that a okay body.I have visible Abs and elevated traps.
Hey Alex I think this is a response to my question a while back so I really appreciate this video. And are you saying that if i consistently caliper at 11%, im somewhere near 13-15%. This might sound strange but would you be alright with me sending pics and helping determining my bf %? This video was incredible. Thanks so much
My face is always extremely lean even on high bf but lower back and love handles are always fat as fuck
latpe same here
a lot of people also think they are leaner than they are cause they are using cheap callipers or impedance scales. I got measured with impedance scale at the gym (at the peak of my cut) and it said 6.7%. One week later (after taking a deload and having a refeed) I got a bod pod and measured at 9.8%. Somewhere between these 2 pics is where I was measured with the bod pod. imagecdn.bodybuilding.com/gallery-photo/24486233/fd93cc0239024d74bd5991140c7ddfda-610xh.jpg
***** yeah. Ive always been natural.
***** nah. I was doing a power/ hyper 3 day on 1 off split for a long time. Then I snapped my shit all the way up. Now Im doing an upper/ lower with a rehab coach.
Incredible physique for real
My fat gets stored right in my ass, stomach, and thighs. I'm 5'10, 190 and I gotta buy 36 jeans because my ass and thighs take up so much space lol
alex in ur novice upper emphasis program every chest week i add 5lbs to volume day and than 5lbs to 5rm but i can never do that with ohp and i like ohp more then bench but idk what im doing to get results how do i slowly progress with overcoming my relative weakness to the added weight for ohp novice tricks?
What are all the places you recommend tracking with a bodyfat caliper?
The beard is coming!
Hey Alex! I've strated you novice program now and out of curiosity I was wondering. How many reps of 225 (bench) can you do? And How long did it take for you to reach 225 for one rep?
alex i rec sack the ohp off mate and strive for that big bench
why would anybody care about bodyfat%, the looks matters.... if you look good and you are 15% it is much beter than to be 8% looking like shit. you should take advantage of good bodyfat distribution. To me bad bodyfat distribution is the true skinny fat definition ~ 40 pounds of fat, 20 of it on stomach....
Alex is it possible to use the excercise selection from NE 3 times a week and rotate excersises every 3 weeks?, as a novice.
moneymaker yes, but stay with the basic exercises needed for a novice.
Hey Alex, with reference to the enhanced/bear mode look, do you think long hair (plus beard) works? eg. Alan Thrall or Brock O'Hurn
Sure, but long hair hides your traps and upper back gains to a large extent. The only benefit is that it can make you look leaner if the hair is really long
Will you ever cut just too see how your lean size has changed overtime
I don't store a lot of fat on my abs either so I look lean in the midsection but obliques and lower back store the fat. I have to get very lean to get rid of the lower back fat. Alex what would you recommend just beefing up the back should I train the obliques and lower back more to get some more muscle in that area?
Just keep gaining size the lower back fat is not that serious man. If you got a mountain on top then the bottom is a fucking joke.
As far as oblique training goes, you may be screwed there if you're built like me. My obliques are strong AF but the fat still hides them.
AlphaDestiny thanks man I'm gonna hop on NE soon and build that mountain
spot on vid bro cheers
Hey man how is your Minoxidil journey so far? Is it working?
Pretty good. Noticed great gains in chin area and patchiness starting to fill in. Give it more time
Alex what are your opinions on doing full body 3 times a week, with low, medium and high reps
it's fine you fuck
Hey u prolly answered this before but are chest shrugs dangerous for anything? Shoulders? Anything? Been doin rack pulls and chest shrugs with a snatch grip and no problems so far
Cheat
+Alex Longarm and should you retract ur shoulders like u do on bench for stuff like landmin
they are pretty safe in my opinion. only problem is if you start ego lifting and now you're rounding your back like crazy
Have you seen Alan Thrall's untamed strength's bodyfat video?
nope
AlphaDestiny Alex is double chin genetics also for some reason I always have it only way I can hide it is if I grow a beard but it won't grow that fast to cover it
alex I have a question.
My chest is 39.3 inches n my waist is 28 inches.
n my height is 5 feet 8 inches.n weight 140 pounds.
started working out at 120 pounds.
I've seen in articles that if u multiply your waist with 1.4 that's ur ideal chest n waist ratio.if I multiply mine 28×1.4=39.2 !
how is this ideal!cause I will have 42-43 inches chest at some point.So,if its ideal what's my future physique gonna be.
or I have rare body ratio.
plz ans it.I'm confused.
People always say that I have smaller waist than others.I can't wear 28 iches pant as they barely fits my hips n thighs.
you're overthinking things, just focus on building more size, you sound like a novice lifter to me
yeah..novice.training for less than 1 year.
Update ?
very well said sir
i'm not lean at all and i don't want to fuckin cut
Please consider adding some subtitles summarizing your points in your content like Omar. Your content is great but you speak quite fast and have no dynamics.
Should beginners do connective tissue work? how should they start less reps?
Connective tissue work is high reps
He answered this in qua two weeks ago
It's doing ultra high reps as your sinews don't get good blood supply
Alex if i do 3 full body workouts a week, which are the dayys i should be at deficit?
to recomp!
See outalpha.com/recomp
I only train at home because of family and work duties
so I do pull session
push session
legs
any suggestions on legs at home
I do Romanian deadlift heavy
heavy dumbell sumo -147 kg
then I do 30 min
jumping squats bodyweight
jumping twists
jumping lunges etc
i do 1.pull ups n dips 120 of each,next day exercises with 10kg dumbbells,next day 300-700 push ups,but 10 varieties of push ups.Legs,abs and stretching every day
+NoStrenghtIn Numbers
can you maintain size and condition?
I have 200 kg plus in weights
various bars
dumbells
but I really miss the heavy leg presses
+NoStrenghtIn Numbers
I do push ups with my 8 yr old on my back
and heavy set my 15 yr old whose 10 stones
+Ismail Miah I got about 8,9% bodyfat and 77kg.I wish i had heavier dumbbells because 10kg is pretty low.What keeps my bodyfat so low is because i punch boxing bag every day before workout,also i dont eat sugar,i am gaining about 1kg per month,been training for about 18 months now,when i started i had like 60kg or so.I preffer Martial arts over bodybuilding thats why i do so many volume of exercises like 500 push ups.Calisthenics mixed with dumbbells works best for me because i am Fast,Agile and have alot of strenght in my upper body and explosivnes is great which is awesome for fighting sport,While on the other hand bodybuilders are too big,too slow and very clumsy,they dont stand a chance against a martial artist in the ring or on the street,so in my opinion their physique is useless,its sad that they dont invest their muscles in fighting sport.
+NoStrenghtIn Numbers
your doing really well man,I'm 105 kg at 6ft but around 16 percent bodyfat,but I'm ok at 16 because I like the strength.
my son's do muay thai and I feel martial arts based training is the best for them aswell..
Alex! Which physical activity or sport grows your emotional/psychologival resiliency and overall toughness to maximum?
O
Peter Koski 8 hour arm workout
?
depends on the person honestly, but I'd say fighting is on the top of that list
Yeah 3x3 in boxing ring is tough as fuck..those neck curls wull help there a lot haha
I think 12 to 15 is good
what about gyno pecs baby
can increasing your ohp increase your landmine press?
Yeah, but it works better the other way. Land mine to grow your ohp
ok thnx
ok
not specific enough bro..
thnx
why is my deadlift so low compared to my low bar squat? I can squat 95% of what I can deadlift
im in the low 400s in both
Either you have a terrible build for deadlift/good squat leverages, muscular imbalances, or you are squatting too high.
Mathieuis your squat to parallel or below.
if not it is difficult to compare.
Arent the muscles used in low bar and conv deadlift almost the same?
Medreg1983 im slightly bellow paralel (not in an internet way, I actually record myself as I wanna compete)
So true, but I took a dexa scan so I know I'm 8%
Also I didn't cheat lmfao people these days.
lol you get more views than blahino
nah,not really
just like skinny fat people the have small waist but they have high bodyfat %
im a fat fuck with about 300% bodyfat #bearmode😂😂
I've seen fluffy mothers with like pretty lean face
seen that too, it's an insane sight
gains!!
I store fat in my belly and face
25 inch waist...
that's insane man
Busbud thinks ur a fake natty
he's a moron. dude didn't even know what a barbell hack squat was a month ago yet he claims to be a gear expert? his deadlift is like 405lbs and he's skinny as shit, literally not qualified at all to speak on topics like this.
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