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 - th-cam.com/video/8bshv_9HWw4/w-d-xo.html
@@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.
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
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
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.
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.
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.
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
@@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.
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 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
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
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.
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
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.
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)
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.
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 😁.
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
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!
@@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
@@Secret19977 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.
@@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
@@alanyg9753 Not everyones "usual" maintenance is 3k. Thats too much for most ppl, actually the "standard" of ppl doing nothing at all and just living is 2400 but it depends on height, weight and activity, so if you are a woman that is only 160cm compared to a man of 190cm the calories will be very different. Also if someone works in an office and other works as a construction worker the calories will be probably twice the difference. So make sure to check your height, weight and daily activity before cutting or adding calories.
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
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.
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!
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 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.
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!
@@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?
@@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.
@@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.
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.
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.
@@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.
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.
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…
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.
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!!
Once again… the primary argument against keto is that no human being can possibly be satisfied or have the discipline to sustain the practice. I’ve been primarily keto for over 10 years. Focusing on healthy fats my blood work is stellar, and I’ve stayed between 190-200lbs (starting back then at 245), for the entire time. 6’2”… it just suits my personality I find the specificity of it all extremely satisfying and it needs to be acknowledged that it is absolutely possible.
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!
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.
A few years ago I was weighing around 180 pounds at 5’6. I worked out harder than ever before. Mainly neck raises/ intermittent neck rows. (Im ashamed of my neck) continued this regimen for months, only taking one rest day a week/ eating only meat (carnivore diet) . Now 6 months later I’m 186 pounds at 5’9. I’m just getting back into it but I’m reaching my goals and my motivation is skyrocketing.
@@titotitotito yeah, once again it’s all about diet and intermittent fasting brotha. 😎🧨. Also, I facilitate a mindfulness practice (basically positive thinking about your neck growth potential) online. Feel the change before you see it.
I'm a junior year ESS major right now. Fitness takes like these are so refreshing. People always try to make excuses or try some weird fad diet. When it comes down to it though you have to expend more energy then you consume. This concept seems to be lost on some people that just want an easy way to do it.
"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!
When I was in my mid 30s my arms got paralyzed in a surgical accident. I had nothing to do but sit, eat garbage, watching TH-cam and movies and such. Ballooned to 343lbs. One day I realized I was going to eat myself to death and I just didn't have the willpower to stop, but I was also going to leave my daughter without a Dad so I did the only thing I could, I started walking. It took months, but my walking eventually became a 4am wakeup and walking until 1230 pm or so every day. 50km/day, that was my goal. I still ate whatever I wanted like a pig, but I dropped 63 pounds of fat according to my fancy scale.
Cut out alcohol (drank roughly 8 beer a day or so) and candy (got a bag of candy probably once a week) last month and I've been hitting the gym everyday. I'm feeling so much better, there is lots more to accomplish and I owe it all to God for giving me the ability to stay away.
I'm a woman but you look like a father figure. Not physicaly, the advices you give. I hope young kids, specially boys watch your videos and learn. Being a man, and lean doesn't mean being a jerk, dumb nor rude. It is far better put together, knowledgeable and assertive with consideration for others. If there are spelling mistakes, sorry. English isn't my native language
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!
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!
I’m going to try this all over again with smaller steps, counting calories and weighing everything gave me a really bad relationship with food making me feel guilty about eating certain things when I’d log them and see my calories turn red making me starve myself the next day to “make up for it” causing myself to over eat again at the end of the day eating 1000 calories well over my maintenance in one sitting and repeating. Now I’m going to just start by making mindful choices and eating only when I’m hungry and till I’m satisfied, taking longer to chew/eating slower, avoiding highly processed food, walking 10 minutes after each meal, and 15 minutes of cardio in the morning. I’ve always been disciplined in the gym but the diet is the hard part.
That’s me right there. Eating till nutritional fullness and not gorging. No more “daddy bowls” of chili or cereal. Regular helpings. Finish eating. If I get hungry in an hour or 2, apple. The food will still be there later. It’s not going anywhere. You can’t eat all the food. They keep making more.
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.
“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.
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!
This is the greatest consolation of knowledge regarding training and fitness that I've ever listened to. I nominate this video for the TH-cam Hall of Fame . Bravo Jeff! Standing novation to you.
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.
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.
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.
Fantastic video and it’s so true. I managed to lose my lockdown weight gain by eating less junk, more good food and working out for 2hrs 2-3 times a week with mostly weight training (I walk to/from the gym so I count that as cardio). You gotta have a lot of willpower and know when to say no to the naughty foods!
@@mamupelu565 yeah, I don’t do more than 3 sets of each exercise and take good rest breaks in between. And form is way more important than how much you can lift!
don't count the walk as cardio, cardio is should be specific exercise to train your heart and improve your cardio vascular system by triggering changes (heart gets stronger, red blood cells increase, capillaries expand). The walk is simply extra calories burnt.
I just turned 60. I have 60% blockage in my widowmaker and am on meds for it. I want to be lean again like you, every time I try something I fail, I fail myself. It's very defeating. I'm gonna head over to your website and try something. Thanks for your motivational video.
1. Get your nutrition in check, watch this video: "How to Lose Weight WITHOUT Counting Calories" 2. Pick a training routine: You can get his program or watch theses videos: Gym: "The PERFECT Total Body Workout (Sets and Reps Included)" Home: "The PERFECT Home Workout (Sets and Reps Included)"
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 love this channel, straight truth and honesty... always. Diet, consistency and dedication (training) will take you wherever you want! Thank you Jeff.
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!
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.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/no-bs-lean If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Jeff, I have been a subscriber for a while. I have also been heavy most of my life. Today I had the first physical exam at the Dr office in 25 years. I want to be 225 lbs like I was in my early 20s, at 46 I am 288lbs, 138 over 89 blood pressure, non smoker, work as an electrician and I used to play hockey. Unfortunately food habits got worse over the years. There are hundreds of thousands of people like me, Day one starts now, thank you for your constant and persistent wise words and motivation.
Once I found out that it takes your body three days to remove alcohol from your system, and that in that time diet and exercise is impeded by the alcohol in your system, basically making your workouts useless, makes it a great motivator to quit drinking!
I lost 70lbs in 2021 through tracking calories using MyFitnessPal, staying in a deficit and naturally swapping out food that was high in fat/sugar/carbs for more protein. This advice is spot on - just achieved a BMI of under 25 for the first time in my life and looking to drop 10 or so more lbs whilst focusing on some full body strength training to get a bit of definition. I hope the loose skin will get better though as that’s the main bug bear now.
Protein shake consisting of 1 serving Oatmeal 1 serving peanut butter and 1 scoop of Protein powder for breakfast, tuna packet and babybel cheese for break, lean meat and clean carbs for lunch, and a low Sodium home cooked meal for dinner then gym from 7pm-9pm 6 days a week
Around august of 2020 I cut out mountain dew almost entirely, i drank it quite often. After that i have been lifting a 20lb dumbbell, 40 lifts per arm (started at 10). As well as pushups, and some dips. My arms and my chest are way bigger than what they used to be, i was 148lb and now i am 143lb. I have never been a fat person, i am 5,6 and was at 148, i guess i would be considered skinny fat as jeff called in before. But after losing those 5lb’s my stomach is much smaller, and i can see my upper abs coming through!
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.
I have been on a fat loss / fitness kick the past 9 months, where my goal is to get to 12-13 percent body fat , and I believe I am about 15 percent body fat currently or close to it as I am visibly decently lean now. I am 2 days shy of being 32 and 5'9 tall about 140-141 lbs, and the idea of eating in a caloric surplus and gaining fat bothers me as I have been working my ass off to get to where I am now with my body fat levels. I am eating about 2000-2100 calories currently which is my small caloric deficit combined with a few resistance training workouts and 2-3 higher intensity cardio workouts (20-30 minutes) combined with walking 10k steps daily except sundays. I want to stay fairly lean and look good with my shirt off year round so when I'm done with my fat cutting should I just eat around my maintenance calories which would be around 2300 cals according to calorie calculators at my current weight to put on some more muscle and strength while remaining around the same body fat levels ? and would doing 2 cardio days a week and hitting 10k steps daily be too much cardio for putting more muscle mass ? I dont want to give up my cardio workouts either.
I have a similar looking boat misself, my good man! Turned 45 three hours ago, and have a little fella a couple months away from 2. However...I've never been lean in my life, so...Athlean-X is giving me a ton of ammunition to get going.
I will try this now. I have been walking and running. Former power lifter i have the muscle but i don't like my look. Having a dog helps you get motivated to walk and run.
This is the most succinctly I've seen anyone sum up how to go lean. I've experienced so much of what Jeff talked about in this video but was ultimately able to obtain my goal by following the principles discussed here. The low carb extreme I think has some very negative consequences and is not as sustainable as just being wise with your calories. I also like the freedom tracking calories/macros gives you. If you want to eat something you know is unhealthy, you can. You just have to make sure you have some calories to spare and are still getting a majority of the good macros. I think calorie restriction opened my eyes to how many processed foods deceive people with serving sizes. Previously, I had only looked at calories per serving but didn't realize I was consuming 2-3 servings. I found getting a smart scale was super helpful for me. I could track my body fat percentage over time and experiment with what worked and what didn't. I knew if my percentage went up there was something I needed to change.
@@paulharris2331 I'm honestly not sure how accurate it is compared to other methods. It did seem to align pretty closely with what I've heard about having a visible six pack. However, I think it was more useful in terms of observing the overall trend.
@@walternaught 1. Counting calories, macro, micro by yourself isn't accurate and you become a slave to the process every time you eat. The only way to accurately count it is to send it to a lab as in this video at 1:18 "The Truth Behind Calorie Labels" 2. Watch this video _How to Lose Weight WITHOUT Counting Calories!!
Try coffee with collagen and whey protein only for breakfast (30-40 grams protein total and 0 calorie sweetener) and then no other food till 8 hours pre bedtime where you eat 2-3 medium sized meals.
Whenever you feel hungry, just drink water. If you still feel hungry 10 minutes after drinking water, then eat. Because most of the time, it's just that we are thirsty but we mistake it for hunger
Don’t even worry about staying in a calorie deficit right now, building muscle will make you look way better by balancing your muscle to fat ratio. Once you have a good muscle base then you can cut the unwanted fat.
YES to all of this! I’m a huge fan of the 80/20 rule and keeping healthy carbs (sweet potato, farro…etc) in the diet. My issue is portion control. Such a tough one.
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 at the most unhealthiest I've ever been due to a bad job and growing arthritis in my spine. I need to come back to this channel more and turn my shit around while it's still within reasonable grasp.
00:01 The key to getting lean is creating an energy deficit through calorie manipulation. 01:33 Strength training should be prioritized over cardio for body fat loss. 02:53 Focus on multi-muscle group splits for optimal results 04:12 Focus on food quality over caloric value. 05:30 Focus on increasing food quality for long-term health and results 06:48 Balancing carb consumption is crucial for sustained progress. 08:08 Reducing consumption of sweets and alcohol can lead to better leanness. 09:28 Consistency in making good meal choices leads to achieving leanness.
I lost 5 stone in 6 months by eating a largely keto diet ( with egg fried rice when I couldn't handle the carb eradication!) Using Jeff's strength training dumb bell and body weight videos. Thanks Jeff , legend.
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.
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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 - th-cam.com/video/8bshv_9HWw4/w-d-xo.html
What is the right way to get lean stronger in home ( workouts without any equipment)
@@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.
Or what other “trainers” on social media & fucking lie😭 it’s so sad people have to lie about health to make money Lmfaoo.
Another GREAT video!!
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
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
Well done... Keep going 💪
Great job! 🔥💪
Glad you're going to get serious now.
Great work!!
Now gain 50 lbs of muscle
Level easy: loose a few pounds
Level internediate: loose a lot of pounds
Level hard: keep them off you
"You can't out train a bad diet"
Well said Jeff..
This statement should be a wall to wall banner at every gym! Or anywhere people exercise...
Its a well known quote
@@jesfranco9594 tell planet fitness lol, they have a lunk alarm for intimidation yet hand out free pizzas every month
@@shalinpatel1516 that's the 20% bad meal allowance for sanity
Yes you can
Jeff can effectively teach in 10 minutes what it took 4 months to cover in my nutrition class. Thanks again man
Plot twist: your four-month nutrition class covered a lot more than caloric balances, but you weren't paying attention.
@@AnneALias nah
@@AnneALias 🤣🤣🤣
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
Dude then... what do they even teach you in your nutrition classes.
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.
Me too, since 16-25
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 to put it in a monkey explination basically you burn more then you eat goodluck
@@AnmolMishra946 maybe you want to look in keto diet. Was the best way to loose fat, and gain muscles at the same for me.
@@AnmolMishra946depend on how much fat you have to,lose.
Been watching Athlean X since lockdown, started training in December 2020 and lost 71lbs( 32.5kg) Thank you Jeff.
Officially changed my life
in what timespan? respect man!
@@phaseshift943 Thnx man! It took me about a year.
@@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!
Respect! That's crazy I remember first coming across these videos early in the pandemic also. We suffered together bro!
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
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.
get back to it bro
40!!! 😂😂😂 that’s young pal lol
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.
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
@@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.
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 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
@@AnmolMishra946 something that helped my metabolism was work out early, that helped my metabolism set itself for the day
@@AnmolMishra946check your tiroides
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
How tf
Awesome! Keep crushing it.
@@Coregame3 the man surpasses christian bale transformations
@@wavethatcrashed9155 lmao
How's the weight loss going??
I love how jeff has been consistent for YEARS, that's admirable
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.
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
Geh--
where do I get to know this things?
@@mamupelu565 on TH-cam 🤷♂️
@@assiduous_yogi I think he was asking about which video specifically the first guy was referring to
Leanliness 😆
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.
thanks to jesse
also he is circling back to where he started, sitting down in the chair. This "symmetry" makes ppl satisfied I guess.
Yes! Someone else noticed this. Improving!
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)
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.
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 😁.
Good shit mma is a great way to keep fit
@@BenjaminButton6573 ooh I’ll check it out. Thanks!
10 minutes for anyone wanting to start 2022 right. Advice is good for any goals we are setting.
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
My fellow south african
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!
Dieting?
Keep up the greatness!
Drinks? As in alcohol or soda?
You miss the sweets but you don't miss the Buddha stomach.
@@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
Basically eat at a caloric deficit with really high protein intake
How much of a calorie deficit without it affecting muscle growth
@@Secret19977 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.
@@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
Protein meals contain calories - I don't get how you do it.
@@alanyg9753 Not everyones "usual" maintenance is 3k. Thats too much for most ppl, actually the "standard" of ppl doing nothing at all and just living is 2400 but it depends on height, weight and activity, so if you are a woman that is only 160cm compared to a man of 190cm the calories will be very different. Also if someone works in an office and other works as a construction worker the calories will be probably twice the difference.
So make sure to check your height, weight and daily activity before cutting or adding calories.
I’m glad I don’t really like sweets and I hate alcohol, makes this a ton easier for me lol
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
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.
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!
What did you exactly? Can you share?
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 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.
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!
Nice job man!
@@toongamer2810 it wasnt easy, thanks
@@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?
@@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.
@@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.
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.
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.
I bet everyone loves you at the gym!
@@kjjviii1735 nah, I just walk around the outer perimeter of the gym. I stay out of people’s way.
@@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.
@@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.
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.
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…
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.
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!!
You do static stretch for the muscles you train that day before going to bed
Once again… the primary argument against keto is that no human being can possibly be satisfied or have the discipline to sustain the practice. I’ve been primarily keto for over 10 years. Focusing on healthy fats my blood work is stellar, and I’ve stayed between 190-200lbs (starting back then at 245), for the entire time. 6’2”… it just suits my personality I find the specificity of it all extremely satisfying and it needs to be acknowledged that it is absolutely possible.
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!
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 really needed THIS today! Thanks Jeff! Been working on getting lean for the past month, this was really helpful.
100 percent
A few years ago I was weighing around 180 pounds at 5’6. I worked out harder than ever before. Mainly neck raises/ intermittent neck rows. (Im ashamed of my neck) continued this regimen for months, only taking one rest day a week/ eating only meat (carnivore diet) . Now 6 months later I’m 186 pounds at 5’9. I’m just getting back into it but I’m reaching my goals and my motivation is skyrocketing.
You grew 3 inches from neck workouts?
@@titotitotito yeah, once again it’s all about diet and intermittent fasting brotha. 😎🧨. Also, I facilitate a mindfulness practice (basically positive thinking about your neck growth potential) online. Feel the change before you see it.
@@222poketo😂
Jeff always been my favourite fitness guy over the years . Honest and true to his fans with facts and lots of useful info
I'm a junior year ESS major right now. Fitness takes like these are so refreshing. People always try to make excuses or try some weird fad diet. When it comes down to it though you have to expend more energy then you consume. This concept seems to be lost on some people that just want an easy way to do it.
"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!
Jeff nailed it with that one.💯
Never heard it put so well into words as Jeff did with that analogy. He's the best in the business
When I was in my mid 30s my arms got paralyzed in a surgical accident. I had nothing to do but sit, eat garbage, watching TH-cam and movies and such. Ballooned to 343lbs. One day I realized I was going to eat myself to death and I just didn't have the willpower to stop, but I was also going to leave my daughter without a Dad so I did the only thing I could, I started walking. It took months, but my walking eventually became a 4am wakeup and walking until 1230 pm or so every day. 50km/day, that was my goal. I still ate whatever I wanted like a pig, but I dropped 63 pounds of fat according to my fancy scale.
That’s weird cap
Finally someone that focuses on diet as well as training, I've been saying this for years, you need both to achieve your goals!
Cut out alcohol (drank roughly 8 beer a day or so) and candy (got a bag of candy probably once a week) last month and I've been hitting the gym everyday. I'm feeling so much better, there is lots more to accomplish and I owe it all to God for giving me the ability to stay away.
I'm a woman but you look like a father figure. Not physicaly, the advices you give. I hope young kids, specially boys watch your videos and learn. Being a man, and lean doesn't mean being a jerk, dumb nor rude. It is far better put together, knowledgeable and assertive with consideration for others. If there are spelling mistakes, sorry. English isn't my native language
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!
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!
I’m going to try this all over again with smaller steps, counting calories and weighing everything gave me a really bad relationship with food making me feel guilty about eating certain things when I’d log them and see my calories turn red making me starve myself the next day to “make up for it” causing myself to over eat again at the end of the day eating 1000 calories well over my maintenance in one sitting and repeating. Now I’m going to just start by making mindful choices and eating only when I’m hungry and till I’m satisfied, taking longer to chew/eating slower, avoiding highly processed food, walking 10 minutes after each meal, and 15 minutes of cardio in the morning.
I’ve always been disciplined in the gym but the diet is the hard part.
trying to understand nutrition on your own and just through videos can really warp your vision on it
That’s me right there. Eating till nutritional fullness and not gorging. No more “daddy bowls” of chili or cereal. Regular helpings. Finish eating. If I get hungry in an hour or 2, apple. The food will still be there later. It’s not going anywhere. You can’t eat all the food. They keep making more.
I've been on Mark Sisson primal template some 16 months and counting. 235 lbs to 210, great blood work and almost daily paleo activity.
Probably the greatest AthleanX video to date. The epic intro, the great dynamic shots, his whole speech, just perfect.
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.
These are good general instructions but where do you actually put your meal plans together.
Cut out sugar. It’s in everything, especially processed foods. High fructose corn syrup is killing us.
Saturated fat from animal product too
Can confirm.
I reduced sugar as good as I can and losing fat wasn't a struggle anymore because the constant cravings went away.
@@DreamingCutie impressive. What did you do when cravings hit?
@@lethalsoldier8082 eat meals with lots of fiber. Fiber works like magic when it comes to hunger regulation.
@@DreamingCutie appreciate it!
The way he includes science and techniques of doing various exercises is just insane and very helpful for us. THANKS JEFF LOVE FROM INDIA 🇮🇳
“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.
There is no better source of nutritional and fitness information than Jeff anywhere
Love the work you’ve been putting out recently!
Bot
Jeff’s videos are terrific and this intro was arguably his best! Cheers, Jeff 💪
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!
Jeff Cavaliere = The Fitness and Nutrition G.O.A.T. Period. Thank you sir for all that you do.
This is the greatest consolation of knowledge regarding training and fitness that I've ever listened to.
I nominate this video for the TH-cam Hall of Fame .
Bravo Jeff! Standing novation to you.
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.
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.
Does anyone else feel a sense of security, reassurance and gratitude that we've got Jeff in our corner?
No.
These days only about 35% of the time.
Yes. The world is a better place with Jeff.
Bicho, que carência.
Dang, never thought of it that way 😳
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.
So much useful information in a 10 minute video. Still one of the best fitness channels on TH-cam
We need an updated full day of eating! Last one was in 2019, would be great to see another!
Hype
It hasn't changed
Now Twinkies and cokes are ok in between sets
Fantastic video and it’s so true. I managed to lose my lockdown weight gain by eating less junk, more good food and working out for 2hrs 2-3 times a week with mostly weight training (I walk to/from the gym so I count that as cardio). You gotta have a lot of willpower and know when to say no to the naughty foods!
2hrs of strength training?
That’s right 💪🏽
@@mamupelu565 that can happen when your working multiple muscle groups with training variations. Sometimes i get to 3hrs plus rest time
@@mamupelu565 yeah, I don’t do more than 3 sets of each exercise and take good rest breaks in between. And form is way more important than how much you can lift!
don't count the walk as cardio, cardio is should be specific exercise to train your heart and improve your cardio vascular system by triggering changes (heart gets stronger, red blood cells increase, capillaries expand). The walk is simply extra calories burnt.
I just turned 60. I have 60% blockage in my widowmaker and am on meds for it. I want to be lean again like you, every time I try something I fail, I fail myself. It's very defeating. I'm gonna head over to your website and try something. Thanks for your motivational video.
1. Get your nutrition in check, watch this video:
"How to Lose Weight WITHOUT Counting Calories"
2. Pick a training routine:
You can get his program or watch theses videos:
Gym: "The PERFECT Total Body Workout (Sets and Reps Included)"
Home: "The PERFECT Home Workout (Sets and Reps Included)"
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!
people want results but dont wanna do the work!!
this man is a legend ✊
I don't blame them tho
I love this channel, straight truth and honesty... always. Diet, consistency and dedication (training) will take you wherever you want! Thank you Jeff.
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!
I love this guy Jeff, he can't fix your weight/fitness/strength issues for you but he will tell you HOW to fix your weight/fitness/strength issues.
Jeff - you are in a class of you own - thank you for making the world a healthier place
So true. Been tracking my food and calories daily in addition to hitting the gym. Also took up jump rope and that’s been a game changer.
Watch this video my dude _How to Lose Weight WITHOUT Counting Calories!!
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.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/no-bs-lean
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
19 seconds the comment went up, still not a winner 😑
@@lindafreeman3803 Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Bruh
@@niklasf.4899 It is still a scam u know, i still have not seen anyone winning it, although i asked quite a lot in the comments before.
@@arsenihohlatov9270 people in the last video confirmed it
Better luck next time
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, I have been a subscriber for a while. I have also been heavy most of my life. Today I had the first physical exam at the Dr office in 25 years. I want to be 225 lbs like I was in my early 20s, at 46 I am 288lbs, 138 over 89 blood pressure, non smoker, work as an electrician and I used to play hockey. Unfortunately food habits got worse over the years. There are hundreds of thousands of people like me, Day one starts now, thank you for your constant and persistent wise words and motivation.
Watch this video my man:
_How to Lose Weight WITHOUT Counting Calories!!
My fav guy in the fitness industry!!
Love your content in general, but this is the best video I’ve seen from you. So concise, so practical, so educational, and inspiring.
When I cutt the alcohol completely out I started seeing results... I'm reaching goals
I've been sober all year and still haven't lost a pound
Once I found out that it takes your body three days to remove alcohol from your system, and that in that time diet and exercise is impeded by the alcohol in your system, basically making your workouts useless, makes it a great motivator to quit drinking!
I lost 70lbs in 2021 through tracking calories using MyFitnessPal, staying in a deficit and naturally swapping out food that was high in fat/sugar/carbs for more protein. This advice is spot on - just achieved a BMI of under 25 for the first time in my life and looking to drop 10 or so more lbs whilst focusing on some full body strength training to get a bit of definition. I hope the loose skin will get better though as that’s the main bug bear now.
Protein shake consisting of 1 serving Oatmeal 1 serving peanut butter and 1 scoop of Protein powder for breakfast, tuna packet and babybel cheese for break, lean meat and clean carbs for lunch, and a low Sodium home cooked meal for dinner then gym from 7pm-9pm 6 days a week
Around august of 2020 I cut out mountain dew almost entirely, i drank it quite often. After that i have been lifting a 20lb dumbbell, 40 lifts per arm (started at 10). As well as pushups, and some dips. My arms and my chest are way bigger than what they used to be, i was 148lb and now i am 143lb.
I have never been a fat person, i am 5,6 and was at 148, i guess i would be considered skinny fat as jeff called in before. But after losing those 5lb’s my stomach is much smaller, and i can see my upper abs coming through!
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.
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 🙏🙏
What workouts?
jeff cavalier is hands down the best trainer on the internet!! any time i have a question about anything fitness related i just ask athleanx
Carbs-gotta love’em. I do. I simply learned to think of carbs as fiber first. High fiber carbs are first thing on my plate followed by protein.
I have been on a fat loss / fitness kick the past 9 months, where my goal is to get to 12-13 percent body fat , and I believe I am about 15 percent body fat currently or close to it as I am visibly decently lean now. I am 2 days shy of being 32 and 5'9 tall about 140-141 lbs, and the idea of eating in a caloric surplus and gaining fat bothers me as I have been working my ass off to get to where I am now with my body fat levels. I am eating about 2000-2100 calories currently which is my small caloric deficit combined with a few resistance training workouts and 2-3 higher intensity cardio workouts (20-30 minutes) combined with walking 10k steps daily except sundays. I want to stay fairly lean and look good with my shirt off year round so when I'm done with my fat cutting should I just eat around my maintenance calories which would be around 2300 cals according to calorie calculators at my current weight to put on some more muscle and strength while remaining around the same body fat levels ? and would doing 2 cardio days a week and hitting 10k steps daily be too much cardio for putting more muscle mass ? I dont want to give up my cardio workouts either.
This is really great useful information that I can use! Thanks again Jeff for your words of wisdom. 🙂👍🏾💪🏾
Great content! I turn 50 this year. Got a 1.5 year old. Gotta get this dadbod back to lean. Thanks Jeff.
I have a similar looking boat misself, my good man! Turned 45 three hours ago, and have a little fella a couple months away from 2. However...I've never been lean in my life, so...Athlean-X is giving me a ton of ammunition to get going.
@@garrettsanderson4214 You can do it!
I want to give you a hug Jeff for changing me and my friends lives
I will try this now. I have been walking and running.
Former power lifter i have the muscle but i don't like my look.
Having a dog helps you get motivated to walk and run.
This is the most succinctly I've seen anyone sum up how to go lean. I've experienced so much of what Jeff talked about in this video but was ultimately able to obtain my goal by following the principles discussed here. The low carb extreme I think has some very negative consequences and is not as sustainable as just being wise with your calories. I also like the freedom tracking calories/macros gives you. If you want to eat something you know is unhealthy, you can. You just have to make sure you have some calories to spare and are still getting a majority of the good macros.
I think calorie restriction opened my eyes to how many processed foods deceive people with serving sizes. Previously, I had only looked at calories per serving but didn't realize I was consuming 2-3 servings.
I found getting a smart scale was super helpful for me. I could track my body fat percentage over time and experiment with what worked and what didn't. I knew if my percentage went up there was something I needed to change.
If you don't mind my asking, how accurate was your smart scale? Because I've heard that some of them can be quite inaccurate and this demotivating.
*thus
@@paulharris2331 I'm honestly not sure how accurate it is compared to other methods. It did seem to align pretty closely with what I've heard about having a visible six pack. However, I think it was more useful in terms of observing the overall trend.
@@walternaught
1. Counting calories, macro, micro by yourself isn't accurate and you become a slave to the process every time you eat.
The only way to accurately count it is to send it to a lab as in this video at 1:18
"The Truth Behind Calorie Labels"
2. Watch this video
_How to Lose Weight WITHOUT Counting Calories!!
I needed this, I’m skinny fat at the min and have a load of stubborn fat, I’m trying to get into a calorie deficit but I’m still struggling
Try coffee with collagen and whey protein only for breakfast (30-40 grams protein total and 0 calorie sweetener) and then no other food till 8 hours pre bedtime where you eat 2-3 medium sized meals.
Whenever you feel hungry, just drink water. If you still feel hungry 10 minutes after drinking water, then eat.
Because most of the time, it's just that we are thirsty but we mistake it for hunger
Eat less, exercise more. Just saw this in 9gag...
Don’t even worry about staying in a calorie deficit right now, building muscle will make you look way better by balancing your muscle to fat ratio. Once you have a good muscle base then you can cut the unwanted fat.
@S that is true but there is More than 1 way to do it. Just eat clean and you don’t need to worry about calories
I love your videos, Jeff! More gains to come on 2022 💪🏻
One of the best education videos he’s ever done. And that’s saying something.
YES to all of this! I’m a huge fan of the 80/20 rule and keeping healthy carbs (sweet potato, farro…etc) in the diet. My issue is portion control. Such a tough one.
Same.. Even though I make a healthy meal, I can’t help but to eat for 3 people :(
Low dense food that can fill a plate and also take time to eat goes a long way in solving this, 🥦 does the trick
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 at the most unhealthiest I've ever been due to a bad job and growing arthritis in my spine. I need to come back to this channel more and turn my shit around while it's still within reasonable grasp.
Intermittent fasting is unreal for anti inflammatory mate 👍🏻miss breakfast and drink more water and you’ll see results really quick
@@GTF85 yes, and not need to go extreme, even 12hrs is good. Going too long is not healthy especially for women as it interferes with hormones
00:01 The key to getting lean is creating an energy deficit through calorie manipulation.
01:33 Strength training should be prioritized over cardio for body fat loss.
02:53 Focus on multi-muscle group splits for optimal results
04:12 Focus on food quality over caloric value.
05:30 Focus on increasing food quality for long-term health and results
06:48 Balancing carb consumption is crucial for sustained progress.
08:08 Reducing consumption of sweets and alcohol can lead to better leanness.
09:28 Consistency in making good meal choices leads to achieving leanness.
I lost 5 stone in 6 months by eating a largely keto diet ( with egg fried rice when I couldn't handle the carb eradication!) Using Jeff's strength training dumb bell and body weight videos. Thanks Jeff , legend.
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.
I love mixed nuts as a snack, but they are calorie dense. The hardest part is only eating 1/4 cup. LOL.