5 Things EVERY Ripped Guy Does (COPY THESE!)
ฝัง
- เผยแพร่เมื่อ 28 พ.ค. 2024
- Getting ripped and lean and staying that way forever is not as complicated as some people make it out to be. In fact, it can be narrowed down to a list of just five things. In this video, I’m going to who you the 5 things that every ripped guy does that you can start doing yourself in order to get shredded and stay that way forever. No more bouncing up and down in body fat after watching this.
To begin, ithelps to dispel some of the mistruths and inneffective methods in which people invest far too much time chasing fat loss and lower body fat levels. These include things like juice fasts and cleanses, not eating after 6pm at night, drinking apple cider vinegar within 30 minutes of waking and doing only fasted cardio. The issue is not that these methods aren’t capable of producing some changes on their own, but they are all short term and likely not able to be followed for ever. Throw in the fact that they produce incremental impacts on body fat levels and fat loss in the big picture and therefore have minimal abilities to make a real dent in getting lean.
Instead, there are 5 science based mechanisms for losing fat that every ripped guy knows that you will need to copy if you want to unlock the true path to permanent leanness.
First, no ripped guy that stays at low body fat levels forever diets. It just doesn’t happen. They have long ago figured out how to remove the word from their vocabulary and instead switched it out for the word nutrition. Though they both have to do with the food that you put in your body for fuel, the longevity of the approach varies greatly.
Diets are short term, temporary fixes. They are often built around an approach to eating that is a big departure from what you are currently doing - often times centering around some form of deprivation. It is not uncommon for a diet to ask you to remove an entire food group or macro from your meal plan in order to produce its weight loss effects. The problem is, attempting an approach like this is almost always going to lead to long term failure since you cannot stay consistent with deprivation based strategies for long.
Throw in the fact that the method you used to get down to the weight and body fat level you are at is often the same method that you are going to have to use to sustain your losses. If you can’t stick to the diet then this is going to lead to you putting back on the weight that you lost. On the other hand, when you eat healthy and enjoy the foods you eat you can stick to that style of eating forever.
Next, you must drink enough water throughout the day. Staying hydrated will help you to differentiate between hunger and thirst and more importantly, prevent binge eating. It also helps your muscles perform at their best which will lead to more productive workouts and having an easier time building muscle. You should drink about one third of your bodweight in pounds in ounces of water to stay adequatlely hydrated.
Speaking of building muscle, if given the choice between a cardio workout or weight training the guy that is ripped will show a preference every single time for the weight training workout. This is due to the fact that they know the biggest key to staving off body fat is to maximize lean muscle. The more muscle you carry the bigger your insulin storage depot is and insulin sensitivity.
Next, you have to prioritize protein intake in your diet. This is especially true when you are at caloric maintenance or below. Ripped guys know that keeping their protein at around 1 gram per pound of bodyweight is a good target for staying lean year round.
Finally, consistency is key. You must learn how to become consistent with your efforts in the above 4 areas if you want to get ripped and stay that way forever. For those that doubt their ability to be consistent, think about all of the bad habits you may have right now that you are very good at being consistent with. You just need to find the things that are healthier that you can stick to to replace them, and they are out there.
If you are looking for a complete meal plan and workout program that will help you stay locked in year round head to athleanx.com and get your ATHLEAN-X training system.
For more videos on how to get ripped and stay ripped year round without bulking and cutting be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published.
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Lets gooooo!
Clicks link....
Update: I'm still a loser 😢
@@mrbennbennsame i try every video and still 😢
You’re not a loser to me my internet friend.
I'm convinced that there is never actually a winner and it's just a way to increase engagement and get more people to buy stuff with his discount code.
1. Resistance training
2. High protein
3. Calorie deficit
4. Adequate rest/sleep
5. Consistency
6. H2O
7. Nutrition/exercise YOU can sustain.
8.Boobies
@@jondenver9174 boobies are only the inspiration - not the method
9. Nipple
9. ( Click to read )
I paused the video at 1:23 and bought 6 months supply of apple cider vinegar
😂😂😂😂😂
Lol 😂
Regardless, Bragg Apple Cider Vinegar has many benefits, so while it was a funny joke, I am going to do that each morning for digestion, etc. On my way to store now. Lol
I love how you're not trying to sell yourself here but actually helping with the information we people need. I hope you know that we're very thankful for that.
He has 13 million subs he’s already sold himself lol
Being successful means he sold himself? U aint too bright @@phxrsx
It's a rare and beautiful thing. Most people with this many followers throw up a paywall and gatekeep any useful into for paid content members.
@@rhondacole4543he's giving you generic information that is partly bullshit so don't praise him too much. The eating after 6:00 p.m. is bullshit, the earlier the cardio is bullshit, two no carb days and two high carb days is bullshit
@@Juggernaut-fg2upI don’t think you made it past the first minute of the video… he tells you those things actually don’t work right after he’s done listing them.
That consistency line is gold. People don't have a consistency problem when they are consistent in their bad habits.
I felt that one...
In my 20s I used to eat so much junk food I got stretch marks on my biceps lol. McDonalds and ritter sports for breakfas, playing videogames in my bed til noon… it was beautiful.
Gotta take care of my body now though, cause I don’t wanna die of a heart attack before 40. Or get my toes amputated due diabetes man fkc that shit
Best advice for sure.
They have a problem with being consistent in good habits and not bad habits because bad habits are easier and often even celebrated and pressured to do.
People that diet do something that isn’t sustainable. You have to find foods that you enjoy and eat smaller portions it’s literally that simple
1:50 Diet
3:15 Water
4:15 Cardio + Weight training
6:25 Protein
8:00 Consistency
Thank you. I needed this.
No cardio!
@@timorichter513no cardio? right
Thanks. Some of these videos can be half their length
@@raghavsharma8213 or you make you’re own videos and talk to your followers… oh wait…
Thank god I don’t have to wake up before 6am
Underated comment hahaha
Im screwed. I start work at 7pm..i have to eat in the shower..
HAHAHAHAHAHAHAHAHA GREAT STUFF!!!!!
😂
😹😹 silly
😂😂😂
😅😅😅😅 but you can get lots of water! 😅😅
I’ve been following your channel for more than 10+ years now (probably since infancy) and you never disappoint - straight shooter and no BS. Happy I’ve followed you on this journey. Thanks Jeff!
I read this as you had been following his channel since you were an infant 😂
I can tell Jeff is about to DUNK on this list 😂
i saw it right of the top
WHAHA! I was watching it and was like: "Has he lost his mind???"
Had me in the first half, not gonna lie
Probably because he's recycled this video from about 3 years ago.
I am SO sick of the “You HAVE to work out early in the morning” BS! The time of day you workout is completely irrelevant. I am an early afternoon gym guy. It’s when I have my best workouts. For me, morning workouts have to be the closest thing to Hell on Earth.
Big time. 6am is a time to sleep which is vital for every single aspect of wellness.
When I was obese and losing, I determined i only wanted to do this once. I also determined, the only way to do this just once, was to never stop. Hit my weight loss goals about 6 years ago now, and still eating right, still lifting, still biking, and still a healthy weight.
Can you please share what you do and eat??
@@geno5169 most important is to use a calorie tracker. Weigh your portions and don't exceed your allowance. Be consistent with this above all else. Seasoning is your best friend. Sauces are deceptively high in calories and or sugar. If your losing, focus on chicken and fish, and turkey for your meat, and cube steak is a good beef to try. But honestly, most meats are going to work for you as long as you grill or bake it, and adhere to your calorie allowance. Try to expand your vegetable intake. I found that I liked many more veggies than I ever imagined I would. Keep an open mind. Brussels sprouts, asparagus, spinach, yellow and butternut squash, and boiled cabbage are a few in particular that surprised me. Many veggies can be found in mixed bag varieties in the frozen veggies section at your grocery, and can be very simple to prepare. A general rule is, that the more colorful your plate, the healthier it is. Do not drink your calories. Learn to love water. Coffee or tea is fine, but do not add sugar. Avoid pastas and breads, but potatoes and sweet potatoes are a good substitute for starch and carbs in moderation. Again, obey your calorie allowance.
As far as exercising, this channel is already a great place to start. I also enjoy squat university's content. If you can afford it, consider a personal trainer. Make sure to include some cardio. If you're very heavy like I was, try biking, or an elliptical machine for a safer, lower impact experience.
I hope this helps. Stick with it. It takes time and consistency.
Thanks Jeff. I always appreciate a kick in the ass once in a while. Discipline/Consistancy is a thing I need to focus on
Same
I follow this channel because it is not like any other in its category. Straight talk clearly explained from one who is educated and experienced. You said many years ago "Let me train you" and that stuck with me. Continued success to you, Jeff. You're really good at this.
Thank you, Jeff! I'm 67, no meds, in superb shape, and owe a great deal of that to Athlean X.
I swear Jeff is the goat, my body has only developed as well as it has due to this man’s knowledge. My favorite advice so far being reiterated is “don’t diet.” Finding sustainability so that you can live well and hit your goals has been the greatest tip and has allowed me to eat all my favorite foods and look better than I ever have. Thank you so much Jeff, I don’t know where I’d be without this channel.
Same here and I am 58 years old
Turning 50 and I’m the lightest I’ve ever been. I don’t diet, never have and eat whatever I want because not only is my job fairly physical, I maintain a fairly active lifestyle hiking and cycling. I am however struggling to maintain a consistent strength training regimen and always fall off routine. I’ve noticed considerable loss of muscle. I’ve always been a hardgainer but have never been one for hours in a gym.
Once he said don’t eat after 6 pm I knew he was gonna disregard the list lol
Maaan I was ready to click off the video after that lolol.
😂never saw that shit coming
Man I eat 15 mins before bed lol
He did this at his another video too
This comment bout to lose Jeff some ad money 😂
Rip anyone who stopped watching after hearing the "5 rules" on the paper 🥲
All the screenshots of that, then leaving the videos.
Why would they die?
@@user-bf5bt1py9j Mr. Technical
@@user-bf5bt1py9jif they die they die
Hilarious
Thanks Jeff! I’m so happy to say that I’ve been training and work at these 5 things for about 10 months now.. the one I struggle with most is nutrition, but I’ve definitely gotten a lot better!
58 year old with a body fat of 20 because of Jeff Thank you for all of the information
Can you please share what you’re eating? What you’re doing??
20? Wow that's terrible!
@@JEFFQUICKLE9far from terrible
@@JEFFQUICKLE9 I guess when you're a 58 year old woman you can make that decision for yourself.
@@JEFFQUICKLE9you sound dumb, that’s low for a women at her age. Most are in the high 20s and 30s then
rip to all the impatient people that clicked away after the first minute
Jeff had me going with those first 5 things. Be #4, I had a hunch that he was joking. The actual 5 steps are very simple.
1. Don't diet
2. Drink water
3. Lift weights
4. Eat enough protein
5. Stay consistent
That is a nothing list. He's lying. He's probably doing the first list. He's basically just shilling his protein powder. Shameful
@@jonathancarver2208 that's why your mother has to work in the adult industry
From beginning to end, this is one of the most important videos that I've seen for people who are not on board with maintaining themselves!
Jeff, love this one. I have to admit you had me in the beginning for a second. As always, the best in the biz.
Your content is always so good. I use your protein powder and love it. I've taken your suggestions on working out and nutrition and I've dropped 30 pounds and have kept it off for over a year. I'm 57 years old. Resistance bands and a kettlebell have changed my life, along with eating right, sleeping right, and cutting out alcohol. Thanks, Jeff.
This is one of his best intros yet 😂
RIP to the dudes that only watched the first minute 💀
Point 5 gave it away, though the previous ones had me thinking wtf already
I kept waiting for him to turn it around like he usually does haha.
@@John-X I was almost one of them; even though I only usually watch specific videos on form/best exercises and am not super familiar with AthleanX, I still should've known lol.
I was watching and saying thats BS specially the one with stop eating at 6pm..i'm right now eating packages at 2am and am 9%BF lol
Thanks, Jeff, for always being so straightforward. Excuses, laziness, and crap are the biggest reasons people don't achieve their goals. You can fill your head with as much crap as you can your body, and neither are good for you.
It’s laziness combined with improper training techniques, I’d also say lack of willpower as well
I wish I could meet Jeff in real life and get some sense smacked in me. This guy comes on everytime and delivers the absolute truth no matter who it is hurting. Never stop making these videos brother Peace.
Dude, you can do it. Pick one thing to change. Just ONE. Something small. Do that one thing until you don’t think about it any more. Then the next. My suggestion: start with the water. Then start with counting your protein. Don’t change anything else. Seriously, not one thing until that one thing your focused on becomes such a habit that if you skip, you miss it.
who else wasted a page of paper at the beginning?
😂
Mostly due to the size of the balls I drew 😂
😂😂 Yes sir!
I knew immediately it was horse shit.lol
I didn’t because this was the first comment I saw. So thank you 😂
Phew. For the 1st 1min 20sec I thought you'd lost it. Or I had 😮
Ditto 😂
Yeah, I was like WHAAAAAT???
I felt the same way lol. I was sitting there like "oh yeah, I think I've heard apple cider vinegar is pretty good for you idk"
@@dethswurl117 for some weird reason I started questioning AMOUNT of apple cider 🤣 thinking "hmmm...just one teaspoon"
I'm such a dork
Lolll
10 minutes of straight and pure wisdom!!!
Thank you Jeff 🙏🏼
Jeff, I needed to hear this. I'm currently cutting the last bit of body fat I have in an attempt to get under 10% body fat. I'm eating the lowest amount of calories ever thus far. My body fat is currently in low teens. I've noticed that my bench strength has gone down the last few weeks, and it's been majorly discouraging. I've hit a wall, stuck at a certain weight. I'm unable to progress in weight, and the reps I WAS able to do of the weight I'm stuck at is becoming fewer. Two weeks ago, I was repping the weight 5x. Last week, I was only able to rep the same weight 3x. This week, I'm barely able to hit the same weight 3x. It's nice to know there is a legitimate reason. It's even better to know that once I begin to increase my calories, my strength will come back. Now, I won't stress so much about it. Besides, stress kills gains! Cheers.
I’ll be 56 here soon! I’m trying to get lean! Doing push-ups! I’m just struggling! I was down to. 160! I’m back to 190
1. Forget diets, incorporate proper nutrition to fuel your body. Get rid of the junk, be mindful of what you eat.
2. Drink 2/3 of your body weight (lbs) in ounces of water every day.
3. Incorporate weight training, not just cardio.
4. Eat 1g protein per 1 pound body weight. (Part of nutrition)
5. Stay consistent. It takes time.
the consistency with bad habits bit got to me. now excuse me while i go better myself. thank you, Jeff.
Love your videos. I'm an RN-BSN, so I have a pretty strong knowledge base to work from. I've never seen you post something that was not accurate. Been following you for about 1 year and in that time I've lost 60 lbs doing the 5 things you mentioned here. According to my scale, my body fat percentage is down to 15%. Keep up the great work, I appreciate it.
This guy is a human treasure, I swear
I listened to your top four and kept thinking in my mind, number one is “consistency”…good thing you kept that one for last! It’s worked for me the last 15 years
Had me in the first half ngl
bro's handwriting is legendary
Write in all caps. Thats the secret
He's really making it easy for us...
You can sense the 'undercover urgency' in Jeff's voice.
He wants us to succeed. GET AFTER IT ! 💪
I have been a "student" of Athlean X for almost 2-years now. Disclosure: I am 61-years old.
In all the episodes (a tall order. I know) that have motivated me to push the envelope in my regimen, this one is the deepest on a spiritual level. I am grateful.
I’m 57, soon to be 58. Always relatively lean and athletic, but never “strong” or muscular. Like you, I only recently discovered Jeff. August 2023. Soaking it all in. Completed his dumbbell Jacked program. Can’t wait to work out each day. God bless you and continued success. This guy truly is a savior when it comes to health and fitness. I hope he realizes that.
He is good but don’t expect to look like him… and this is not because you are 50 or older.
Thanks, Jeff! This is exactly what I needed to hear today. I just returned to training at the gym after 2 months away. I never really achieved the goals I had for myself. Now, I have my macros calculated, my nutritional goals in hand, and for the past two weeks have been consistently going to the gym and training to failure. This video was a great reinforcement of what I'm doing. Thanks so much!
I'll have to revisit my ATHLEAN-X purchase after the first or second period of my plan. Keep up the great content!
Thanks, Jeff. Appreciate it as always.
I love the fact that after the 10 years that I’ve followed Jeff he still remains on sustainability and consistency. The first videos I watched he said he ate 500 grams of carbs a day. Even ten years ago I thought that was bullshit. With every stupid ass exclusionary diet and science based blah blah blah perfect workout program everything became so over complicated. Jeff has always maintained that the nutrition plan and workout program(s) have to be sustainable. You don’t have to eat bone marrow and point your ass towards the sun. You don’t have to glue chia seeds to your ball bag. Fill your plate with lean protein, healthy fats, fibrous carbs and starchy carbs dependent on your current activity and goals. Take your finger and pick the workout program or form of exercise that you will actually do and stick to long term. After weeks or months go by you might have to switch it up and find another, but at least you’ve gone that far and are actively looking for ways to move forward. Everybody overcomplicates the shit out of being healthy and fit now because it sells. Eat a healthy well rounded sustainable diet, exercise regularly mainly resistance training and little bits of cardio even walking at the slightest. Over complication excites people because it sounds like somebody has the answers to a shortcut. Well, if somebody sounds like they have a shortcut or something groundbreaking it’s majority of the time bullshit.
My biggest barrier throughout my whole adult life has always been not eating enough. At 5’7”, close to 200 lbs, I want to and will surpass this barrier now and today. Thank you for the content sir
Even Jeff’s face is ripped
Good advice for young men 20-40 who have a faster metabolism. But being 52 I tried everything he said and it didn't work to lose my love handles. What worked for me was apple cider vinegar empty stomach and taking a gentle walk EVERY day on the treadmill for 50 mins on an empty stomach. Why this worked for me? I burn 200 calories x 7 days = 1400. Then this is the same as having one day a week of a calorie deficit. Stay consistent like he says and now I have my body back as a 30-year-old. But I love this guy!!!
So what worked for you is basically calorie deficit? Jeff didn't say it directly but the nutrition part should incorporate calorie level allowing you to lose weight and stay at that level (or you could burn more calories by workouts like you did). Taking care of nutrition is not just eating healthy but without any control.
@@TheBestOfMe88 Well I was really shocked. I was sometimes training hard for three hours a day five times a week. I kept carbs to a minimum and never ate breakfast. But all that happened was I growing muscle mass but my stomach just remained the same. So what worked for me was to use the fat stored in stomach (on an empty stomach) to power my walking in the morning. As this is what is designed for (to tap into my reserves!) Lol. So I never got hungry and then would wait as long as possible to break the fast. And I am still gaining muscle too with my punishing weights training later, and large doses of protein. Win, win.
8:06 - Man, that "That's not true!" hit me hard. Thanks, Jeff. You are a legend!
Amen!!! Jeff always cuts through the nonsense with the straight truth. Your teaching is a fine wine, brother. Please keep on keeping on.
Wow, I was about to leave this video faster than I clicked in to it when you started that list.
It's for men.
Got me. That list had me pissed off. I watched entire video though and still impressed with the content as usual. Cheers and thanks again
Ive learned so much from Jeff, I consistently watch his channel. Thank you Jeff
so far good with everything you've put on your channel. your info has helped me gain some gains and I've lost around 40lbs in the last couple months. Thanks for what you do.
The most important has been missed “ Sleeping for 8 hours per day “
You are right. But also 'get regularly checked', 'dont get stressed', 'be mentally healthy'... so there you go
7 20
Arnold says sleep faster😅
8 hours,,,, I wish
@@AndreyRubtsovRU err, those might be important for general health but they arent getting you lean bro
Giving gold away like always! Love what you're doing for us.
I appreciate a lot for putting subtitles for your each video. It really helps a person who is not native English speaker.
Hi, nice pfp.
Thank you Jeff, here is Pier 52 yo, AtlhleanX user since Feb 2024, in IRON right now, following the nutrition plan, and built a lot of lean mass in few months. Never thought was possible at my age... thks also for all the inspirational video you make. 1. train hard 2. rest "hard 3. a lot of protein... 4. gallons of water 5.repeat =💪
Thanks for the advice bro .
You ever stop and think that you’ve been watching Jeff since you were a teenager and now your a fully grown adult with responsibilities? No, just me?
Prob not, but some of us are adults longer than Jeff is. 😊
Yup 😢
Me too
i literally used to watch him when i started lifting when i was 14, im 22 now 😭
I was watching Jeff straight out the womb. I’m 40 now 💪
This is one of your best videos in recent times. From the heart ❤️
Best advice. I'm 64 and been doing this for 3 months. I've already lost 25 pounds and gaining muscle mass. Not diets, just following what he says in this video.
I can't believe I was writing them down! 😂😂😂
So was I! I stopped after ACV and checking the length of the video.
I can't believe anyone believes you 😂
We know you're fishing for likes
Just imagine people who only saw the video till 1:70
2:10 ? 😉
It's incredible, but not surprising, that the internet has generated so many new myths and BS around fitness. It's nothing new - it was like this before the internet. Fad diets, crazy tactics to lose weight, and of course...mountains of junk products you can buy that will somehow miraculously help you shed pounds, get ripped, etc. Your common sense list are the same things I read in old school bodybuilding books, back in high school. Those books were old then! Lift weights consistently and properly, eat your body weight in high quality proteins while also getting proper nutrition all-around, drink water, get at least 7 hrs of sleep every night, and so on. Thanks for the great vid!
I can tell that the current fitness trends of TRT, tren, and social media has made Jeff want to make more videos to help beginners and boil it down to the basic rules that help you the most and give you the best bang for your buck. I think these videos are great!
I do want to be ripped. Sadly, I feel the only ripping I’ll be doing is farts. Possibly my pants too.
😂
Man you got this. Everybody is capable of getting in good shape. It takes a while, so just start where you can and progressively do more.
This guy is Tier one in fitness advice on YT. Over all the years watching fitness guys here he knows the most and is non BS.
After dealing with chronic illness for years, I finally got a surgery around Xmas time and in January I could eat and work out as much as I wanted. I packed on weight like crazy. Now I'm up 17 kg/38 lbs and some of that is body fat. I knew eating like I did was gonna put on fat as well as muscles, and that's not a problem. I wanna get even heavier and build more muscles before I flip to a caloric deficit. I've been lean before and know what it takes so I can get there again if I want to, all it takes is desire, dedication and concistency. Right now I wanna get big more than I wanna look shredded.
This is why i follow this channel. Jeff speaking facts as usual. Thanks my man.
Your humor is on point, always puts a smile on my face!
Great, Great advice! It's so great you say we don't have to follow anyone's plan, just follow the basics and do what works for you, not pushy like some others!
Consistency over time is king. But the big thing is: FORGIVE YOURSELF.
You will lose that consistency sometimes. Don't give up. Forgive yourself & get started again. It's not just consistency over a few months, but over years.
He had me in the first half not gonna lie
Fitness is freedom, movement is medicine, consistency is key.
Most logical and worthy advice to lean and muscular body building health! Ensure at least a third of your plate is filled with protein and consistency in what is doable in your life. Supplement with protein powder if experienced difficulties in sticking to this. Drink lots of water to sustain muscle building and don't skip weight training and just focus on cardio! Thank you, Jeff❤
You had me at TRT.
First list had my heart hurting lol. The apple cider vinegar one kinda threw me for a loop though so I kept watching lol.
I quit buying protein powder in 2005. A 1 year experiment to see how my body would respond.
19 years later, I've built my best physique ever (beef, chicken, fish eggs, raw milk)
Like Grandma always said, abs are made in the kitchen. I'm just kidding my grandma never said that she's pretty fat
Forming good habits isn't that hard, if you regularly hit the gym, then you already formed one. Just add more, one by one.
Jeff! You've been my fitness mentor for 10 years now.. You never let me down!
Almost lost my mind over the 5... I'm glad U made that turn and talk the real deal of looking fit.
1. Diet
2. Hydration
3. Resistance Training
4. Protein
5. Consistency
1. Nutrition*** no diets
I'm here to support the content. I don't care about getting shredded because it's not healthy and I'm not a bodybuilder.
There’s nothing unhealthy about being shredded.
@@vhscopyofseinfeld anyone interpreting blood tests would say otherwise, maybe not in a concerned way but it does mess with your hormones and it doesn't promote longevity. Men are supposed to be 11% up to 18% body fat for optimal health. Getting into the single digits is not healthy. Even your brain would agree since it is mostly fat tissue and water and it needs the energy to function properly
Well, it COULD be healthy. Question is, what do we mean by “shredded?” 10-12 percent body fat, give or take? Yeah, almost certainly healthy. 4-6 percent body fat? Probably not healthy, especially in the long term.
@@vhscopyofseinfeld anyone reading your blood results would beg to differ. So would your hormones and so would your brain.
@@PompousPicard1 men should be anywhere from 11% up to 18% body fat. This is regarding optimal brain and Hormone Health since they both rely on fatty acids. Women are supposed to be anywhere from 20% up to 25% since they have different hormone ratios and a different brain
I love the comment on consistency-- this one really stood out to me. When we become resistant to healthy habits and state that staying consistent is difficult, I love how Jeff reminds us that we need to remember what bad habits that we have been consistent with. Therefore pointing out that we are in fact, very capable of consistency. This makes us responsible and accountable-- which is empowering. We clearly need to address what healthy habits are sustainable in pursuit of our goals and get after it. Thanks Jeff!
We don’t diet. It’s a life style choice. I literally eat whatever I want and no I don’t have perfect genetics. Chose to eat whole healthy foods. Don’t overindulge. Exercise regularly. Weight training will get you most of the way there. Through some cardio in. It’s not evil like everyone says. LISS cardio a few days a week will help you feel better promoting a healthier lifestyle. It’s a commitment to a better healthier life.
Who else had started drinking while watching the video? :D
It’s the beer that kills me.😊
I opened a beer and then clicked this video 😅 watching while having a red horse
Imagine drinking
Drinking Water 🚰😂
I knew what was coming as soon as I saw the title
Funny... I was looking at that first list of five things and said to myself: I can't do ANY of that... lol!! So glad it wasn't a real list!! Thanks for the great information!!
My method: 30 day dumbbell app, using dumbbells heavy enough to reach failure rather than a set weight. Eat as normal. The workout will crush you for an hour plus. Your muscles will grow and fat will burn. The workout won't be easy. It's not a scientific approach but my experience is one of distinct results and no fads.
THE THINGS NOT TO DO!
Perform fasted cardio at least three times per week, ideally before 6 a.m.
Drink one teaspoon of apple cider vinegar 30 minutes after waking.
Don't Eat after 6PM
Listen to LIVER KING
I lost 135 pound 9 months worked out once a week ! I out 1 inch and a half while loosing weight.1 can daily of fish. Sardines. Mcarel 1/_4 cup greens egg whites ,Tappi,turk beef fish,brown beans. Fri and sat Pizza (half a pizza,ribs,deep fried what ever you want including sauces . 1 day exercise !
Bang on. Thank you. One of your best videos yet. Mesagging here is a mindset change. Well put. Thank you.
Rule #5 is new to me! I'll start using TRT next to my Tren. Thanks Jeff!
Coming back here after 3 weeks...it does work.
I stay lean, protein, fats, carbs, fasting days, days where I eat what I want. Cardio, weight training and discipline, that's all you need. Weight has been consistent for over 7 months, gotta have that discipline to sustain. Went from 190 to 148 nothing is easy, you gotta want it. When you get the results, you don't want to mess up and start back peddling
After 10 years your content still delivers wisdom
"We are far too consistent with the things we shouldn't be consistent with." - Jeff C.
This, is a very powerful statement and my main take away from this video. Very true!
Dropped from 225 to 190 thanks to weight training and better nutrition (and Jeff). Now taking it to the next level with even closer attention to my food intake and increased work-out frequency. Like Jeff says, it’s all about consistency.
Loud and clear, thanks for the reminder coach!