Getting leaner is fairly simple, but it takes knowledge to get it right. In this video, I show you the best and fastest way to lose 5 lbs of body fat to help you get leaner - kzread.info/dash/bejne/apanytiYaau9p5c.html

@leomuralikrishna7132

Жыл бұрын

What is the right way to get lean stronger in home ( workouts without any equipment)

@BenjaminZeller

Жыл бұрын

@@leomuralikrishna7132 Athlean has a Calisthenics workout plan called Xero. IIRC it does not need equipment. But as a beginner you can just start with simply bodyweight exercises too. Pushups, squats, etc just make sure to build in some pulling exercises too, preferrable pullups if you have a staircase for example where you can hang from.

@TheWhiteyTeddy

Жыл бұрын

Or what other “trainers” on social media & fucking lie😭 it’s so sad people have to lie about health to make money Lmfaoo.

@HemiBurns

Жыл бұрын

Another GREAT video!!

@adamtrudell7045

Жыл бұрын

I’m on a veggie diet no sugars with next to nothing fat and oil once in a while eat some tuna i find tuna a very low fat/ Calorie meat replacement the trick is finding good happy diet foods that I like and I don’t like All vegetables 🥕 but I got my freezer full of frozen easy to microwave veggies i take to work and eat at home I lost 15 lbs so far just with veggies / tuna diet alone I need to loose 40 more lbs got a gym membership next step is finding out a fat burning workout program not exactly sure what to do but cardio

"You can't out train a bad diet" Well said Jeff..

@jesfranco9594

2 жыл бұрын

This statement should be a wall to wall banner at every gym! Or anywhere people exercise...

@kumudkenedy9959

2 жыл бұрын

Its a well known quote

@shalinpatel1516

2 жыл бұрын

@@jesfranco9594 tell planet fitness lol, they have a lunk alarm for intimidation yet hand out free pizzas every month

@jeffasay453

2 жыл бұрын

@@shalinpatel1516 that's the 20% bad meal allowance for sanity

@peterpahl9997

2 жыл бұрын

Yes you can

I lost 50 lbs in 2021.. I'm taking it to another level this year. Thank you for being a part of the process. Respect n gratitude

@markmcgowan7340

2 жыл бұрын

Well done... Keep going 💪

@timm1356

2 жыл бұрын

Great job! 🔥💪

@shaunvduke

2 жыл бұрын

Glad you're going to get serious now. Great work!!

@Natuesanomalies

2 жыл бұрын

Now gain 50 lbs of muscle

@wakkawagga443

2 жыл бұрын

Level easy: loose a few pounds Level internediate: loose a lot of pounds Level hard: keep them off you

Been watching your videos since I was 15... I'm 25 now almost 26 and still look to you for advice. Thank you for being so relatable and motivating.

@sabahudinmenkovic1204

Жыл бұрын

Me too, since 16-25

@execatty

Жыл бұрын

I'm 55 170 20 lbs overweight .. been training since 18... spent the last 6weeks eating clean and lean before I saw this video.. down to 155 and I'm almost as lean as when i was 18.. age doesn't mean you have to look old.. nice video

YES! He laid it out more clearly, simply and honestly than I have ever seen anyone do. No magic tricks, nothing to sell, no top secret bullshit...just plain, REAL advice. There really is nothing more to it than what he stated here. Respect, Mr. Cavalier. As a nutritionist myself, I approve this message.

@AnmolMishra946

2 жыл бұрын

Hey, so can you help me too with How long is it going to take for me to lose belly fat I have been bicycling for 2 months, 1 hour each day at high intensity plus basic dumbbell and bodyweight exercises. I have seen improvement in muscle growth but none in belly fat reduction and I am eating clean too excluding the weekends.

@gdashking1912

2 жыл бұрын

@@AnmolMishra946 to put it in a monkey explination basically you burn more then you eat goodluck

@henning3692

Жыл бұрын

@@AnmolMishra946 maybe you want to look in keto diet. Was the best way to loose fat, and gain muscles at the same for me.

Jeff can effectively teach in 10 minutes what it took 4 months to cover in my nutrition class. Thanks again man

@AnneALias

2 жыл бұрын

Plot twist: your four-month nutrition class covered a lot more than caloric balances, but you weren't paying attention.

@HighTide_808

2 жыл бұрын

@@AnneALias nah

@dougp9382

2 жыл бұрын

@@AnneALias 🤣🤣🤣

@Voidermusic

2 жыл бұрын

Your nutrition class needed 4 months to tell you that you'll lose fat when you eat fewer calories than you burn a day and that sugar and alcohol are building fat? I think I must agree on Anna's comment :P

@sheenclover

2 жыл бұрын

Dude then... what do they even teach you in your nutrition classes.

Basically eat at a caloric deficit with really high protein intake

@kirkham111

6 ай бұрын

How much of a calorie deficit without it affecting muscle growth

@alanyg9753

6 ай бұрын

@@kirkham111 try 300 calories under everyone’s usual maintenance which is 3000. So eat 2700 then check the scale at the end of every week to see if you lose weight. If you do lose weight keep it up with that 2700 number until you stop losing weight. If you stop to lose weight cut that 2700 to 2600/2500 and keep doing that until your satisfied with your lifting Goals.

@YouLaughYoulosse

6 ай бұрын

​@@alanyg9753bro your knowledge is so wrong eating 2700 calories will make you gain weight tromandously I would say eat about 1300-1500 But for me I keep it between 800-1100 That's just me though I don't know if you can what I do and still counting to do to this day and yeas I had some days were I ate beacuse I wanted to but then the other day I makeup for it and I lose weight very very fast beacuse I eat low calories and workout HIIT workouts one day rest one day work that's how I do it and I do cardio 5 times a week sometimes I do cardio the whole if I felt to do it

Excellent! I blows my mind how much, and the depth of knowledge that comes from every one of your videos. I know there's preparation for these videos and their topics, but it's amazing how naturally all this practical experience just flows out of your brain. And it's so true and helpful. Thanks Jeff. You're a great motivator and coach. And Jesse's transformation is truly inspiring.

This is just golden! Thanks for putting it so nicely and comprehensively together, Jeff!

Not sure if you get tired of saying the same stuff over and over but I appreciate it. It helps keep these things on my mind and to stay focused. Thank you so much.

You and a few other channels helped me drop 70 pounds in 2019. I was eating well, feeling great and looking healthy. Something changed a few months ago, and I'm getting flabby again. It's almost as though I forgot how good it felt to be healthy. I'm glad you're still making videos and helping people like me. I'm living proof that your methods work and can be done at 40 years old.

@GodofDisco

2 жыл бұрын

get back to it bro

@winstrolchurchill821

2 жыл бұрын

40!!! 😂😂😂 that’s young pal lol

@emm3177

2 жыл бұрын

Well done man. It's not easy but keep it up. It's people like you that inspire people like him to make more content, and you also inspire me to do what you mentioned. Respect.

@t.m.i7304

2 жыл бұрын

I lost 34 kg in 2019.,kept constant through 2020,and sadly gained 24kg in 2021...once you get too relaxed with new you and set in old ways again.. Slowly but surely, they will come back to haunt you... This year I will be consistent. It's not a contest to see how much you can loose... Persistence is key... Keeping it off what you lost.... Good luck

@winstrolchurchill821

2 жыл бұрын

@@t.m.i7304 Best reality check is weekly photos, the camera cant lie and having to look at yourself is the best way i have always found to be accountable for your actions.

A long while ago I was over 300 pounds at 5’9” I worked my ass off for less than 2 years and reached 165. Years later I’m now 250. I’m getting back into it and reaching the goals I sought out for

@Coregame3

2 жыл бұрын

How tf

@debonairdevil1523

2 жыл бұрын

Awesome! Keep crushing it.

@wavethatcrashed9155

2 жыл бұрын

@@Coregame3 the man surpasses christian bale transformations

@Coregame3

2 жыл бұрын

@@wavethatcrashed9155 lmao

@bricekey1310

2 жыл бұрын

How's the weight loss going??

I love your perfect workout series! Can you also make a perfect stretching day for a rest day? This seems very interesting to everyone here. Keep it up Jeff, you are a great added value to society!!

@Littlebpaulmuller-Owner

Жыл бұрын

You do static stretch for the muscles you train that day before going to bed

I was as lean as jessi and i only started working out in jan 2021 thanks to your videos jeff, i got from 61 kg to 79 kg in a year.. all i needed to hear was the details of this video now i can achieve my goal this year which is becoming shredded. Respect and peace out.

I love this man straightup. I follow his perfect PPL sequence & do his hiit + lower abs exercises. Best form in my life, even as i’m bulking I am still being able to maintain my leanliness alongside growing my muscles. All this for free too gahdamn

@claudioviola1445

2 жыл бұрын

Geh--

@mamupelu565

2 жыл бұрын

where do I get to know this things?

@assiduous_yogi

2 жыл бұрын

@@mamupelu565 on KZread 🤷‍♂️

@epitaphd4c481

2 жыл бұрын

@@assiduous_yogi I think he was asking about which video specifically the first guy was referring to

@Chavez3d

2 жыл бұрын

Leanliness 😆

I love this channel, straight truth and honesty... always. Diet, consistency and dedication (training) will take you wherever you want! Thank you Jeff.

Probably the greatest AthleanX video to date. The epic intro, the great dynamic shots, his whole speech, just perfect.

Been watching Athlean X since lockdown, started training in December 2020 and lost 71lbs( 32.5kg) Thank you Jeff. Officially changed my life

@phaseshift943

2 жыл бұрын

in what timespan? respect man!

@dmjezo7317

2 жыл бұрын

@@phaseshift943 Thnx man! It took me about a year.

@phaseshift943

2 жыл бұрын

@@dmjezo7317 That's a huge amount even in a year's timespan! I'm impressed and I'm aiming for way less but way to go brother :D keep up!

@c0d0r12

2 жыл бұрын

Respect! That's crazy I remember first coming across these videos early in the pandemic also. We suffered together bro!

@johnnycarlson3738

Жыл бұрын

Wow good job how old are you I’m older and notice i don’t lose as fast as I use to , I can still Lose weight but it’s slower

Since I've been following you, I've been able to achieve what seemed impossible before. Thank you for your never ending dedication to your work and to us. Also, happy new year!

BROOOI.. GREAT JOB uncovering the basics all the way around. You put it all together extremely well. Never heard anybody do that so well so fast 👍💪

Jeff’s videos are terrific and this intro was arguably his best! Cheers, Jeff 💪

This is perfect and exactly how I go got to my first weight goal prior to training! I miss the sweets and drinks, but not as much as I used to! Thanks Jeff for this, it's solid!

@DavidGScott707

2 жыл бұрын

Dieting?

@nathancantano6973

2 жыл бұрын

Keep up the greatness!

@C_E_0

2 жыл бұрын

Drinks? As in alcohol or soda?

@corriedebeer799

2 жыл бұрын

You miss the sweets but you don't miss the Buddha stomach.

@DorianFr1992

2 жыл бұрын

@@C_E_0 alcohol is awful in terms of weight gain and of course sugary drinks like soda. I cut back a bit on the sugar, did less cardio, and dropped 10 lbs in two months

Love your content in general, but this is the best video I’ve seen from you. So concise, so practical, so educational, and inspiring.

He hit all the basics spot on, every topic can be dove into with greater detail but this was great for those wanting some quick concise knowledge.

Jeff always been my favourite fitness guy over the years . Honest and true to his fans with facts and lots of useful info

You are great at this. In this video, you did a good job at... informing -- a science-based, knowledgeable presentation, without obsessing about details (no need to get every decimal right for energy contents in macro nutrients, when you can just approximate fat to twice as much as carbs/protein). presenting -- you keep a good pace without rambling and keep it simple and engaging without becoming a simple sound bite-bot. sensitivity -- you're not too tough, addressing your audience like they're supposed to be machines, not too soft, addressing them like they're touchy-feely wimps with no spine, but find a good balance where your compassion and will for others to succeed shines through, but you still inspire us to move our asses with your let's-get-to-work attitude. Respect.

This is really great useful information that I can use! Thanks again Jeff for your words of wisdom. 🙂👍🏾💪🏾

Wow this was actually THE most well put together video with the most solid advice I've ever watched. Incredible

This is the greatest consolation of knowledge regarding training and fitness that I've ever listened to. I nominate this video for the KZread Hall of Fame . Bravo Jeff! Standing novation to you.

Thanks for the motivation and methodology which helps me to get out and train. At 73, I still swim, cycle (MTB) and gym. Not as much as I want to since the Covid lock downs, but hoping that 2022 will open up the availability of competitions once more. Here's wishing you, and your viewers, a great New Year. Regards from S Africa

@pkbogopane8003

Жыл бұрын

My fellow south african

I really admire the professionalism in the shooting of this video and the ideas layout, the camera placement and the slight zoom ins and outs, and the walk with the cam, it is really great seeing the rise of the quality of the videos jeff is making.

@yoyusung7096

2 жыл бұрын

thanks to jesse

@mamupelu565

2 жыл бұрын

also he is circling back to where he started, sitting down in the chair. This "symmetry" makes ppl satisfied I guess.

@Pdotta1

2 жыл бұрын

Yes! Someone else noticed this. Improving!

@bellamybomb

2 жыл бұрын

Yea I remember years ago, Jeff's videos weren't well edited or recorded, and his content just seemed kinda oddly presented. Wasn't really a big fan but now, I'm in love with this channel just because of the improved producton quality (plus the added humour that Jesse brings)

@shopify7pm

2 жыл бұрын

To me the camera angles etc do not matter. They will not help improve my performance in the gym. My focus is on the message and what I can take with me moving forwards. Transitions etc are all nice but it's not all that important.

So much useful information in a 10 minute video. Still one of the best fitness channels on KZread

One of the BEST videos I have seen in a long time. Thanks for explaining getting lean in a clear and concise way.

I really needed THIS today! Thanks Jeff! Been working on getting lean for the past month, this was really helpful.

@yasinelias12

2 жыл бұрын

100 percent

First time providing a comment. Thanks for the well done video and the information you provide. At age 71 I’ve limited myself to using resistance bands at home and moved away from the gym because of COVID. Those are my favorite tutorials!

@johnames6430

2 жыл бұрын

Get a P100 mask and go to the gym once a week early morning or late at night when there's no crowd. Even 30mins on a proper machine at the gym can help vs exercise bands.

I love how jeff has been consistent for YEARS, that's admirable

You're awesome! Thanks for the motivation plus your content / info is always on point. Keep up the great vids.

I wish this was the kind of info that we all learned over and over in high school PE. We are just not really taught the most impactfull part of this equation and all developed bad habits so early on that it becomes such a chore to mentally reprogram.

@eyespy3001

2 жыл бұрын

For real. The amount of necessary life lessons NOT taught in schools is astounding as you get older and look back. To your point, I would add personal financial management. If they taught high school kids about mortgages and how to build credit, budget money, and plan for the future, I guarantee there would be far less people living at or near the poverty line. It’s almost as if they want us to be fat, lazy, and just enough in debt…

This works. I started this approach after watching some of your other videos on the topic, and it absolutely works. I find that getting enough protein keeps me perpetually full (or at least not hungry), so then the focus can be on taking in other quality nutrition as well. The batting average analogy is the key to why this will work, and promotes a healthy relationship to food and training. Thanks again for all of the great knowledge you put out there on your videos.

@damienholland9244

2 жыл бұрын

These are good general instructions but where do you actually put your meal plans together.

This is one of the first truly no BS videos on getting lean the right way that I have ever seen. Well done. I'm going to have to check out your site now.

Jeff you did a great job explaining this process.... Your video makes 100% sense to me. Thank you Mon!

The bit about consistency is the single most important message in this video. Any change that's too radical will kill your motivation. There's a reason why slow and steady wins the race. Wanting to change things too fast comes from the same place as eating crap food and working out harder than you can sustain: impatience and instant gratification. Those are the real enemy.

Thank you Sir for this insight. Was really helpful in path correction for achieving body fitness. Thank you.

Great breakdown Jeff! That’s SO much easier to wrap my head around.

Fantastic video. Very informative. Love the way the video was filmed and produced. I’m sure there was a lot of time doing the video editing. Keep producing more videos this way!!!

I love your videos, Jeff! More gains to come on 2022 💪🏻

You probably wont read this, but man your stuff is good. I wish i knew about you years ago, would have saved me some injuries and gained me alot of knowledge. Because of you, i´m feeding on more knonwledge and getting back in being actually motivated and interested in proper nutrition and excercising again. Really lost my game for a while, luckily i didn´t gain the fat to show. But i´m back in a good flow. Thank you, thank you very much jeff!

Bro you broke this down beautifully, quick and to the point. Subs.

Great video! I've lost many pounds just focusing on eating less than I burn. People always ask what I did. My problem lies in the willpower and the initial push to start. The train usually derails after several months sending me back to the couch with the bad food.

Finally someone that focuses on diet as well as training, I've been saying this for years, you need both to achieve your goals!

Jeff, You are an excellent presenter and a great motivator!! Thank you!!

Thanks Jeff, your words of wisdom truly inspire me, hopefully I'll have my summer body this year!

Jeff, this time last year I started working out street fitness, following your guidance and today I can say i have a solid 6-pack and no sign of stopping ! You have helped so many people and we are all thankful for your wisdom man

@AnmolMishra946

2 жыл бұрын

I had worked out before for 3 months on a low-calorie diet and high-intensity exercise I couldn't shed any pounds. Now I am doing 1 hour of bicycling, strength training, 10,000 step walking, and a mostly high-protein diet, and I still can not lose weight. I don't know what to do anymore do I have a metabolism condition or something, I am just 19.

@thehamierocket2412

2 жыл бұрын

@@AnmolMishra946 eat healthy and track your calories go for q calorie deficit it helped me lose weight first check how much calories you need to lose weight

@bday0307

Жыл бұрын

@@AnmolMishra946 something that helped my metabolism was work out early, that helped my metabolism set itself for the day

@nebula_M42

7 күн бұрын

​@@AnmolMishra946check your tiroides

This is stuff I already know, but it's always good to hear it again. I've been a little too loose with my diet lately. Time to tighten it up and get back to leaning out.

Thats keeping it real. Sometimes you just need a talking and a reminder. Was fun to watch and very informative. Great video

Best vid ever for this topic. Covers every aspect of the question. For having experienced all the spectrum of good and evil choices in termes of cal intake, I can testify the exactness of the material exposed here.

I love this because it's all true! For me it's cutting out sweets and also carbonated drinks like soda out all together. Within 2-3 months I went from a size 36 waist to a 30 and doing circuits that sometimes consist of reverse pyramids.

I've followed a countless number of Jeff's videos and thanks to this man I have lost 13kg (29lbs) in the last 6 months. Everything he says is the truth, not only have I lost those 13kg, but I've put on SO much muscle and I'm the strongest I've ever been, simply weight training 5 times a week. I still enjoy a weekly pizza or burger and beer but the results keep coming. You're the best trainer on the Tube Jeff. Respect!

@helpinghand123

2 жыл бұрын

What did you exactly? Can you share?

Wish I could train with you for a whole year in your gym Jeff. Your input and knowledge is great.

Fantastic, we owe you a debt of gratitude for so much good advice. Respect 👊

Although I know most of this already (thanks to Jeff), how still need to hear it again from time to time.

I add some of your workout in my routine and it's really effective and burning out for me, thanks for you scientific and experience based teaching 🙏🙏

@joebinjoseph

2 жыл бұрын

What workouts?

Thanks jeff. No bs. that was simple workable info. Keep up the great work!

Jeff, Love you videos and the overall way you teach! Thank you for what you do! Rick

Love the work you’ve been putting out recently!

@sweatman5000

2 жыл бұрын

Bot

I was hitting 270 and above for a while and had all but stopped working out completely, after a few months back in the gym, I've lost almost 20 lbs from my max weight, feel and look more muscular, I'm seeing definition come back and feeling better, I work out now almost every single day and sometimes do 2x daily workouts in the mornings and evenings. I can't believe I let it slip for so long cause I really am enjoying looking and feeling better.

10 minutes for anyone wanting to start 2022 right. Advice is good for any goals we are setting.

What a great well rounded video. Jeff, you're a good man.

I’m glad I don’t really like sweets and I hate alcohol, makes this a ton easier for me lol

That was amazingly funny and entertaining, while staying so educational I almost feel like new neuron pathways were created in my brain. Thanks, Jeff!

Probably my favorite videos of yours so far. Well done and it hit home.

Jeff is the reason why I subscribed and hit the bell

Man you’re so on time with your videos this is what I really needed for TODAY and on … Tysm 👍💪🙏

I just want to say thank you. I've been binge watching your videos for motivation, and found this video especially true for me. I don't do enough exercise, but when I do I kid myself that I can repair the damage caused primarily through snacking. Even my snacking is better - nuts, mostly - and the gym work is starting to. Still a long way to go but encouraging early results, and this is helping with the focus a lot.

@danielbu2611

2 жыл бұрын

I love mixed nuts as a snack, but they are calorie dense. The hardest part is only eating 1/4 cup. LOL.

Always great advice, thanks Jeff 🤜🤛

I really needed to watch this video a second time or should I say, the second time round. Thank you, Jeff.

I don't ever comment on KZread but this video is 100% correct! I went from 18-20% body fat in October down to 9-10% by changing the way and what I was eating (Also bought a program from Athean-X). THANKS, JEFF!

Keeps me motivated 💪🏼

“When the reality of the restriction overcomes the enthusiasm for change” - is about the most concise statement I’ve ever heard as to why our diet changes so often fail. Perfectly said.

Time after time I LEAN on your content for insightful and helpful information. Thank you and keep the videos coming!

Thanks Jeff for simple to understand directions. I’ve added almost 5 pounds of fat this year and am committed to getting lean again. At age 58, it seems to require more effort and energy than before and clearly, I’ve gotten lazy. Thank you for the no nonsense talk - I appreciate it.

I’m getting leaner simply by being more consistent with my workouts and have not changed my diet at all. I find the key to consistency is to have fun. I gave up boring workouts and took up martial arts/ dance and am getting leaner than ever 😁.

@benserkowski4663

Жыл бұрын

Good shit mma is a great way to keep fit

@sabster79

Жыл бұрын

@@benserkowski4663 ooh I’ll check it out. Thanks!

ONE of the BEST Educational videos i have ran across on KZread. 2 thumbs up.

Thank you! There's too many people that say "you need to do this diet, or that diet". As someone trying to lose weight, that's very intimidating. But no, it's just calories in vs calories out. I lost 20kg a year ago doing exactly this, and am back on the grind this year to lose another 10-15. Thanks for not talking nonsense. Just started out at the gym again, which with my better mindset and routine, and your instructional videos to get my form right, I think I'll look my best this year than I ever have in my life!

I lost 100lbs in 3 months! I do 1 hour of cardio EVERYDAY, 7 days a week and I lift weights every other day, PLUS, I do IF. I put this rule in my mind: The less I feel like working out, The HARDER I do the workout! You must power thru! You must have discipline!

@toongamer2810

Жыл бұрын

Nice job man!

@octoman_games

Жыл бұрын

@@toongamer2810 it wasnt easy, thanks

@toongamer2810

Жыл бұрын

@@octoman_games if I could ask, (since I'm also trying to lose weight) what did your diet consist of? And what is "IF?" Also did you ever feel any long-lasting pain? Like immeasurable pain?

@octoman_games

Жыл бұрын

@@toongamer2810 Rule NO. 1 ELIMINATE ALL SUGAR!!!! NO juice, NO Soda, NO scoops of sugar in your coffee! NO SUGAR AT ALL!! NO BREAD EITHER!!! Keeps your carbs low. Eat once a day. Rice(parboiled or brown) with ground beef. Salad with grilled chicken breast. A can of Tuna. Skip a meal entirely once a week. run on a stationary bike 30mins a day. It sounds tough, and it will at first but you will get used to it. Do that for months then STOP! Your body WILL adapt to the fast and weight loss will stop, but by then you would have lost considerable weight.

@WynneChad

Жыл бұрын

@@toongamer2810 he’s referring to intermittent fasting, where you eat at only certain times a day and don’t eat the rest. When it comes down to it it’s about caloric intake, not when you’re eating it.

LOVE the channel for all of the fitness information! With so many other fitness channels, the dietary advice falls short. In this video, Jeff is 100% correct in everything he has said about exercise, and also that food QUALITY MATTERS!! SO TRUE, and I really appreciate that focus in this video!... but in general, in the fitness community (and in our society in general), "Calories In - Calories Out" is an outdated dinosaur of a theory that has been lingering in the fitness community for far too long, and it does not work every single time with every single person. While it is true to an extent, it is only part of the story and the details are far more nuanced. It completely ignores the neuroendocrine regulation of appetite and metabolism (which, fortunately, Jeff does mention satiety in this video). In physics, the laws of thermodynamics apply and make sense, but in complex organisms, energy is regulated by hormones like leptin, insulin, estrogens, androgens and growth hormone, all of which influence our appetite, metabolism and body fat distribution. Learning how to eat, move, and sleep in a way that optimizes these hormones is the key to being lean and strong. The simplest way to get started is to minimize insulin. Insulin is a storage hormone that is triggered by carbs (a lot) and by amino acids (mildly). One cannot burn significant amounts of fat in the presence of insulin. Keeping insulin low using intermittent fasting and low carbohydrate diets (and strategic timing of the consumption of the few carbs one does consume just pre and/or post workout, depending on goals) will reduce fat storage and allow fat burning. Intermittent fasting does not result in muscle or strength loss when done correctly and timed correctly - like on cardio days and not on weight training days). So while you do still need a calorie deficit, the deficit can be much smaller on a lower carb diet vs the larger deficit needed with a higher carbohydrate diet. Yes, carbs are the nutrients that make us feel good, but that is their evolutionary purpose. In nature, carbs are available summer and fall. Species in the wild fatten up for winter when there are fewer calories available. Ancient humans evolved to pig out on all the carbs they could - we are literally "wired" to crave these foods to fatten up for winter. Fortunately, we eventually lose our carb cravings if we just avoid or cut them for a few weeks (and focus on the healthy, whole-food sources). I agree with Jeff about protein. If carbs are a higher percentage of calories relative to protein, overall protein intake tends to suffer with a general reduction in overall calories vs a high-protein low carb diet where the overall calorie deficit is smaller, so the focus on keeping protein calories up is important. As he said, reducing calories from protein can have a negative effect on gaining or even maintaining muscle mass, which is not the kind of weight we want to lose! Also, with insulin low, dietary fats (when kept moderate with a lower carb and high protein diet) are not likely to get in the way of fat burning. Don't fear fat! Dietary fat in the absence of carbs (insulin) will activate fat burning metabolic pathways to help improve metabolic flexibility (check out Phil Maffetone at philmaffetone.com/ for how to burn only fat for your cardio). Dietary fats are also important as structural molecules (cell membranes, the central nervous system) and the production of fat soluble hormones like testosterone, estrogen, cortisol, etc. Dietary fat is also required for the absorption of fat soluble vitamins in food. Again, food quality matters with fats too, so avoid seed oils and focus on healthy fats from meat, fish, butter, avocado, olives and coconut. And then there is the neuro-regulation of appetite - a whole other topic (read Wired to Eat by Robb Wolf). Basically - carbs make us want more food sooner and protein is the most satiating. More protein, less carbs = less appetite. I frequently refer my patients to the Peak Human podcast (Brian Sanders) and resources from experts like Paul Saladino, MD (Carnivore Code), Mark Sisson, (Primal Blueprint; www.marksdailyapple.com) Robb Wolf (Paleo Solution, Wired to Eat), Dr. James Dinicoloantonio (WIN - Strength, Speed, Endurance, Recovery), Dr. Jason Fung (Diabetes Code, Complete guide to fasting), Dr. David Perlmutter, Dr. Bill Schindler (Eat Like a Human), Phil Maffetone (mentioned above) and many others who have contributed to debunking a lot of old school diet myths (that linger in the nutrition/dietetics and fitness education curricula) and promoting the ancestral health movement to remind us how homo sapiens is supposed to eat for optimal health and wellness. The future of human health is in the distant past!

So true. Whished I learned that 20 years ago. I always focused on the activity side and was too radical if it came to nutrition changes. I am now for one year in a small yet consistent calorie deficit. Lost 50pounds, am healthy and the best thing feel great. It is about the small changes you can stick to for the rest of your life

Thanks for the talk Jeff it was something I needed to hear

Wow, in just 10 minutes Jeff covers so much important stuff.. Instead of 7 videos 20 minutes each, cuts the BS and saves us time (to go and do some face pulls ;)) Thanks!

This is a great reminder to revisit every few months when lifestyle start straying into world of temptations! Thanks Jeff

Love this advice, possibly first video I've seen where its recommended to not nosedive your lifestyle, but to gradually change it

I agree I also feel that we can talk about food and calories all day but it really comes down to mindset and just knowing if what your eating is bad and how hard your willing to work.

"When the reality of the restriction overcomes the enthusiasm for change". Flawless analogy for the yo-yo experience (I know first hand). Excellent content, sir!

@Hamptondan1515

2 жыл бұрын

Jeff nailed it with that one.💯

@BradBerrydrums

2 жыл бұрын

Never heard it put so well into words as Jeff did with that analogy. He's the best in the business

Love the video! Great advice! I actually started a carnivore diet and would down to hear your thoughts on keto and carnivore. (Not to lose weight but for mental and physical health)

Thank you for sharing your knowledge! My husband sent me this video, after watching it I realize how effective both purposeful nutrition and exercise are, I do things like eat gummies and truffles. I will cut back but still enjoy them, just less frequently.

Excellent advice and no BS - outstanding content, thanks Jeff 👍

We need an updated full day of eating! Last one was in 2019, would be great to see another!

@ryanthepianoman27

2 жыл бұрын

Hype

@boarderking133

2 жыл бұрын

It hasn't changed

@dustystrouse4526

2 жыл бұрын

Now Twinkies and cokes are ok in between sets

I started walking between sets when I lift. I can get 3,000 steps in a 75- minute weight training session. That tacked onto spinning every 4th day helped me nudge myself into a deficit without having to do much to my nutrition.

@freestylepunk

2 жыл бұрын

Great habit. I stopped looking at my phone between sets and just walked near the machine I was using. Not only did I hit the 3K steps like OP did, I also found it easier to track rest times because I didnt get distracted by the phone.

@kjjviii1735

2 жыл бұрын

I bet everyone loves you at the gym!

@Moose92411

2 жыл бұрын

@@kjjviii1735 nah, I just walk around the outer perimeter of the gym. I stay out of people’s way.

@Moose92411

2 жыл бұрын

@@freestylepunk I use a watch for exactly that reason, though by this point I’ve gotten pretty good at measuring rest time by the route I walk.

@freestylepunk

2 жыл бұрын

@@Moose92411 Ah OK. I'd do that too but I hate wearing watches haha. My gym friends know not to get me a Fitbit or equivalent as it'd just be a waste of money.

A really interesting perspective of seeing things, I like it. Good job!

One of the best KZread channels for sure.