The Fastest Way to Get Lean (FROM ANY BODY FAT LEVEL!)
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- เผยแพร่เมื่อ 21 ธ.ค. 2024
- If you want to know the fastest way to get lean and aren't quite sure where to start, you're going to want to watch this video. Here I'm going to show you the exact steps you are to follow if you want to drop your body fat percentage down from even the upper 30's down to single digits. We are going to cover both the training and nutrition details that are necessary in order to lose body fat the quickest.
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The best way for you to use this video is to identify the body fat percentage bracket where you are right now and watch the tips given for dropping down into the next lower bracket. Also, you will want to watch the bracket immediately above you too. This will show you the techniques that you need to employ in order to prevent rising above the body fat levels you are at right now.
With that said, we start at the top, in the upper 30 percent bf percentage. Without knowing the specific individual it is possible to make some generalized assessments of what may be contributing to their higher body fat levels. They likely are not physically active, or if so, are not doing it with any consistency or with enough effort to cause a change. They likely also eat and drink whatever they want, when they want.
The first thing that should happen is zone 2 cardio should be implemented. This can be something as simple as walking which can be done at a higher intensity level so as to cause breathlessness but not prevent you from carrying on a conversation. Three times per week for 30 minutes is a great place to start.
Reducing alcohol intake should be a main target here. These easy to dump calories will go a long way towards effective weight loss. Aim for cutting consumption and frequency to half the levels they are right now.
Lastly, without making any changes to the foods you are eating, simply change the number of times you eat and eat on the clock - every 2 and a half to 3 hours. This is called prescriptive eating. There is an entire video on how to do this exactly that I linked at the end of this video.
To drop from the low 30 percent body fat range to the upper 20's you are going to have to increase your conditioning to 45-60 minute sessions, at that same 3 times per week frequency. Here however, the big recommended change is the incorporation of strength training or weight training 2 times per week. This is the point where you have to decide whether you just want to lose weight and become "skinny fat" or create noticeable physique changes.
The workouts will not just make a visual impact, but in doing them, you'll assist your body's metabolism in being able to burn more calories at rest. This will make additional weight loss more effortless. Two total body workouts per week will get the job done (the A and B workouts from the Perfect Beginner Workout are great options).
The diet needs refinement to cut back additionally on the alcohol and to remove the obvious garbage foods from your diet. These include sweets, cakes, fried foods, desserts, etc
Increased fiber and protein in the diet should be your main goal here as they will further improve satiety and portion control, building off the effects of the timed eating in the first step.
To move down into the low twenties you'll need to increase your strength training to 3 times per week to further support your muscle building efforts. To accommodate for the increase in training, you can drop your cardio sessions to 2 times per week, but make sure they are for 60 minutes each.
Additional meal refinement should take place here, with condiments, dressings and food prep as your main areas to target. The plate division method is something that helps you immensely and can be found here for more details - • How to Lose Weight WIT...
To move from the high teens in body fat percentage to the low teens, the focus is going to continue to be twofold. First, the strength training should become a huge staple of your training and should now occupy 4-5 times per week. The type of split you do here can vary greatly. For help on how to choose the best split watch this video - • The Best Workout Split...
You should at this point be sure that your conditioning includes HIIT training as well. You can cut back to 1-2 60 minute LISS sessions to accommodate if time crunched.
Nutrition is going to be the main difference maker as always. Be sure you're ingesting enough high quality protein. Premium protein powders like PRO-30G come in very handy here. Cheat foods need to replace cheat meals as consistency becomes the rule of the day with your eating.
For a complete program of workouts and step by step meal plans head to athleanx.com via the link below.
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I truly doubt anyone has actually ever won something, it's just a scam to get people to activate the notification and click the video to please the YT algorithm
I really enjoyed Beaxst PPL. Looking forward to doing again in the near future.
I'll never win :'c
Did i win
If I'm in my hi 20's do I follow the high 20's routine. I'm 52 and hsve become very unfit.
I can't walk for 30 minutes so I do two 15 Minute walks each day and overall increasing my activity level. At age 52 with disablities its not easy. I appricate all this straightforward and honest advice. Love this channel! Getting there little by little.
Hell yeah man, keep going💪
my shin starts to hurt like hell after a while, it fucking sucks because sometimes I have to sit down and wait till it passes so I can finally go back to walk/run
I'm 43 and used to have issues walking after I broke both my legs and then I got really bad Shin splints. One thing that may help is a low-impact exercise. Exercise bike moderate rowing xcetera. Pretty much anything that can get your heart rate up
get yourself some eggweights and do shadow boxing while sitting down. good way to get in some extra cardio!
Good for you, and Keep it up, Dude. You will gain more stamina, and quicker than you think.
For me, this is one of Jeff's most motivational videos. listening to him, you start to believe you can reach the goal that's always eluded you
The biggest point to me, because he's said the rest of all this before, was pointing out the obvious yet often forgotten "anybody who looks like this had to look like all of these to get there."
Yes you can Sr. Let’s go
Everybody judges him but you don’t look like him he’s trying to help the regular ppl give him some slack he’s great not selling u a ton of products ❤
For me it's the mcchicken
It's all steroids
Jeff is amazing because he is REAL. There are no gimmicks, tricks or scams with him. Old-fashioned, hard work. Realistic goals. He is supportive but firm. There is a reason he has so many successful followers.
yeah real bullshitter
No
He’s just trying to sell these crap protein shakes
It makes no sense
@@PepeCoinManiahe actually is speaking a lot of facts.
Source: my profile picture and you being small
Love how this man never shames anyone just tries to help you out and give you amazing advice and all for free we don’t deserve you
Right!?! No judgment, just statements of observable facts and how to impact them. I’ve been watching his videos for a couple years now, I have gone from 24% to 15.8% and from 195 to 177 lbs, and I can confirm that this shit is dead on.
And I can also confirm, a plate of biscuits and gravy doesn’t sound good anymore, and doesn’t sit good anymore. I do not feel deprived.
I've quit drinking 5 years ago. Quit smoking cigarettes 4.5 years ago. Quit pot 1.5 years ago. Quit eating junk food 1 year ago. I went from 315lbs to 240lbs in a year, back a month ago. I've been cooking clean and lean meals everyday for over a year now. Almost zero restaurants. I eat about 1500mg of salt per day. Over the last 5-6 weeks I've lost 20lbs. I'm now 220. Bought tons of equipment to create a small home gym. I've just created a very balanced 7-day training schedule. 3 days upper, 3 days lower, 1 day active recovery. Lots of treadmill every day. My target is 12% body fat, and perhaps less, 8% would be amazing. I count every calory I eat now daily, to make sure I get a deficit to lose weight while getting all the best nutrients I need (I love this part). I'm eating 5 meals a day to reach my protein target. I've never been this motivated in my life to hit the reset button and offer myself a nice body, a six pack and a self esteem worthy of that name, at f*&king last. I will NEVER go back to that shit version of myself again. I was a fool. And yes I'm doing face pulls 3x a week (the right way).
HELL YEAH MAN!
Dude I keep starting and falling off.
So glad I saw your post. Back at it tomorrow 💯
@@Dontlicktheballoons We all fall off man. We all do. Bouncing back is the real challenge, and the most rewarding. Keep pushing, one push/pull at a time. Your future self will thank you millions of times a day. Since I posted this I've lost another 5lbs. Can't wait for to see the results at the end of the year and beyond. Focus is gold. Consistency over time is key.
Can’t quit alcohol that’s my killer
@@ronaldmadena4746 Everyone can. Or reduce. I feel FREE since I have. If I can walk that path everybody can.
@@ronaldmadena4746 Quit it, it's Haram.
This has to be one of the best health videos. He's so in touch with human behaviour. Everything he said is relatable. And he breaks down all so simple realistic.
Its simple. Diet in a caloric deficit, workout, benefit.
Your advice and motivation has changed my life and mindset. I'm 44 years old old and in 6 months went 30's to low 20's. I love how I feel and look and I'm still going!!! Thank you Jeff!!!!
way to go!
Hell ya Bro!!
💪🏽
No, you changed your life. Respect 😎
Just started up again today. 2 months away from 44. Worst shape of my life…. Smh
I’ve learned more about technique and ‘strength’ training watching Jeff’s videos than a lifetime in the gym. At 61 I feel as strong as I was in my 30’s.
Thanks !
I like how this guy is setting you up for this not just lose body fat weight 11 months from now, but for you to develop a new lifestyle starting today.
I'm 54 and I'm looking forward to using this program to lean up. I've been working out consistently for the past 5 months after about a year of slacking and unwanted weight gain. I was waking up stiff, and noticed a lot more body aches and joint pain than I have had in the past. The pain is all gone now. No more joint issues. I feel my strength has really come back and I've lost some weight but want to hit that metabolic rate I'm looking for so I can really lean up. You are never too old to get fit and enjoy the benefits of having a healthy body. Your channel is an inspiration Jeff. Thank you.
Tips
1. Eat foods that grow
2. Move often
3. Get enough rest
4. Set small goals
5. Avoid the next great fix
6. Hydrate
7. Eat slow
8. Pick up a weight
9. Avoid “its only one donut” thinking
10. Give yourself grace
1. Cows grow
2. I move my arms
3. I like sleep
4. No
5. No
6. Yes
7. No
8. No
9. No
10. I'm not religious
Fruit helps with the sugar cravings. Honey crisp apples taste like cotton candy. Eat with peanut butter. Justin's is a good brand. Kinda pricey though.
#1 rule. Dont be a muscle head douche as you get bigger and stronger
#2 rule. Remember your humble beginnings
#3. There always a bigger fish. Have the mindset that your never the biggest fish but your going to be a hungry piranha.
#4 don't push yourself. Human body is fragile as well as the mind.
#5 cardio helps lose weight. But go slow. The gut is easily agitated by stress of life and overtime work before you ever hit the tready and the iron church.
#6 it's not a competition. It's a self evolving experience
#7 don't become the beach bully when you reach your peak. Be the muscle nerd that rises from the sand being kicked in his face
8# dont guilt over the food you eat. Just look for nature based alternatives because The struggle is real and overtime your brain chemistry will get used to the changes
Ramen
@@y_strikes2770 😂😂😂😂😂
Use your sleep for fasting, use water and milk to push off your first food, I know milk is calories but it's better than hunger growling and it's loaded with protein
This is probably one of the best weight loss/fitness videos I have seen. It deserves 16 mins of anyone’s, in fact EVERYONE’S time
I'm 59yo with Type 1 Diabetes and Graves Disease now in remission. I'm at 18% body fat & Jeff's 'real' videos have inspired me to push to get to 15% by end of year. All the great video's have helped me tweak and change my workouts to get the most out of every move in my home gym; burning fat & building muscle mass. Lean muscle is my goal & ATHLEAN-X is my GO-TO! Thanks Jeff.
This guy is one of the best at “explaining” this stuff. You can tell he knows what he’s talking about but, he keeps it simple enough that a regular guy can understand.
Thanks Jeff👍
Went from 35% to 17% in one year and half. Going for the 15-13% till the end of the year, and next year 10% 😊
You need those fats dont do anything extreme to look leaner you need at least %10-15 percent of the fat for healthier body.
a minute of silence to those, who believe him that they can have 10% bodyfat naturally 😁😁😁
And then you gonna look like a skeleton and die. You ain’t getting that low without steroid. Don’t be an idiot. This guy sales protein powder
@@Ikhthus777I never said I intend to stay natural all the way 😏. But to be honest, I just want to lose the love handles/belly fat
@@Ikhthus777 well I used to be at 7% naturally. When the gyms closed during Covid I lost track on nutrition and workout and I ended up at 20% (I gain weight very easily). However, I’m back on track now and more motivated then ever to go back below 10%. It’s not an easy journey but it is possible for sure. I know so because I already did it. This means a lot of HIT workout and strict meal prep. Some people are just looking for excuses to not push themselves enough…
I started training in November '22 and work out up to 6 times a week. I used Jeff's videos along with others and I lost over 16 kilos (or 35 lb) already. I started cutting at the first 4 months, then went neutral on my diet and kept working out. Now I started cutting again. My body fat went from 28% to 19.2% today. I also gained muscles, not that many as in Bulk, but enough to become slightly bigger, and definitive better fysique. Its a long term plan, to get leaner and getting more muscles. I keeping track on my diet everyday, keep enough sleep, and work out up to 6 times a week. I am very proud on what I managed so far, but I want to thank Jeff for his inspiring video's, tips and tricks. I am still going strong! Greetings from the Netherlands
I'd say 5 times a week working out is better than 6. Go harder if needed but have 2 rest days!
Good job!! Hope you keep seeing progress!
How do you know your body fat % so accurately?
Skol
@@SimplyTheBestCSGO I have a split workout plan. Training 3 days followed by a rest day. My health is most important. If I feel tired, I skip gym. Overtraining is a risk and easly be ignored. Listning to your body is very important.
57 years old here and tired of looking in the mirror. I once leaned down to 14% with the help of a professional body builder and loved it but that was over 33 years ago! Love these awesome videos and want to get back to it. Gotta respect the age factor though. Supplements and diet will be key here and taking small steps. I don't mind pain either, that's part of the deal.
exactly what happened to me, started my journey from 20.5 and got to13 in a blink of an eye, enjoyed every day of training and every progress I made. I got absolutely stuck at 13. At that point I really had to step up my nutrition game, actually counting calories and healthier diet in general. Thanks a lot by the way, your channel for sure had an impact on my decision to be in shape
My goal is 13
What do you call a blink of an eye?
@@oolala53bit less than 4 months more or less
You have confirmed things that worked for me in the past, you reenforced the fact that you can't just workout your way through fat, I just found your channel and i see you speaking truth. Keep it up you are latterly saving my life.
I’ve seen so many lose fat videos on here but this man really makes it the most understandable and actually makes me feel like he cares
for all the guys in the high numbers reading this - you can do it! I went from 95kg to 71kg and am in the high teens body fat now approaching mid teens. Im 46 years old and I had a stroke 5 years back and a hip replacement 6 months ago, I also have an umbilical hernia. I gym 5 days a week for about 2 hours every session , cardio and german volume training. it just takes time and as jeff says being consistent. Being doing this for 2 years now , looking forward to doing it until i die :)
I really like the way this video is organized by where someone’s body is at in their journey. I’d love to see more content like it. Thank you!
This video has got me pretty pumped. I've been stuck in a bad rut the last year, ready to get something going.
It’s refreshing to see him lay it out in a reasonable way lol. Little goals and taking it one step at a time!
Great info, started at 41% in January now 25% chasing 20%, realizing its a marathon not a sprint! Thanks for great content!
Just checking in… Where are you now with your journey?
Good for you man almost a year ago i was at over 35 now I'm at 22 keep on pushing. Low teens is my goal
High 30's -> Low 30's
x3/week - 30 min walk (Zone 2 cardio)
Reduce alcohol by 50%
Eat 6 meals per day every 2.5-3 hours (Prescriptive eating) - May need to decrease portion size of individual meals
Low 30's -> High 20's - 4:00
x3/week - 45-60 min walk (Zone 2 cardio)
Eliminate junk food - candy, fried food, sweets, pastries
Reduce alcohol another 50% (so 25% of original)
x2/week - Total body weight training (check linked video in description)
Diet - increase fiber (veggies), and eat protein with every single meal (protein supplements may help)
High 20's -> Low 20's - 7:20
x3/week - Total body weight training (check linked video in description)
x2/week - 60 min walk (Zone 2 cardio)
Refine eating habits - make smarter choices: condiments, salad dressings, food prep (fry -> grill)
Introduce Plate Division Method (check linked video in description) - 1/3 lean protein, 1/3 fibrous carbohydrates, 1/3 starchy carbs
Low 20's to High Teens - 10:07
x5/week weight training (check linked video in description to choose which training split)
x2/week HIIT
x1/week - 60 min walk (Zone 2 cardio)
Refine eating habits - make healthier choices
Below High Teens - 12:50
All about diet choices and consistency, reducing cheat meals...
Intermittent fasting has been the game changer for me. I do a 14/10 or a 16/8 intermittent fast every day and you can eat to your full and still won’t eat nearly as much as you used to.
You energy levels and sleep will be so much better. And study’s show intermittent fasting spikes your testosterone and growth hormones which is obviously great for muscle growth, recovery, and to speed up your metabolism
Finally, made it to the low 30's 🎉💪🏾Let's go!! Thanks, Jeff!
On 15% fat now! 46 years old and started training about four months ago. Started focusing more on my belly since a month and a half. I don’t need to get under 10%, but in between 10 and 15% is fine by me. I got further then I ever thought possible! I came from 24% fat! Walking in between 15 to 25km per day. Feeling better then ever!
48 and want the same as you mate good effort 👏
25 kilometers. Wow
@@bch5513 agreed! 25km per day sounds a bit insane
@@bentekkers11 It’s during the whole day not in 1 walk! I always walk to work, I work with kids, so I walk and do sports all day long! I usually have one 10km walk and the rest consists of 3 x 3 km and about 6km during work sometimes less, because well, you know, they’re kids and don’t want to be very active all the time. 😂
Scandroid? Nice, nice.
0:30: 🏋♂ The video discusses how to lose weight and become lean by following a series of actionable steps.
2:30: 🍺 The video discusses the impact of alcohol consumption and eating habits on weight gain and provides recommendations for cutting back on drinking and implementing prescriptive eating.
5:00: 🏋♀ The video discusses the importance of making dietary and exercise changes to achieve a body transformation.
7:37: 💪 The video discusses the next steps in the fitness journey, including increasing strength training, adjusting conditioning workouts, making refinements in eating habits, and implementing the plate division method.
10:26: 💪 To lower body fat and build muscle, increase weight training to 5 times a week, incorporate high intensity interval training twice a week, and make smarter choices in nutrition.
12:53: 💪 The key to achieving low body fat levels is through focused nutrition and consistency in eating habits.
15:26: 💪 The speaker encourages viewers to take their fitness journey step by step and set realistic goals.
Recap by Tammy AI
I am starting my journey after so many years of no activity. And this was the most real and honest video out here. Just facts and reality of what it takes to make sure you have the right info to succeed. Thank you.
Funny enough, I am the person in the 10% photo. This was achieved in a 12 week transformation challenge. I went from 18.7% down to 9.7%. But Jeff is right, that was through calorie counting and absolutely no cheat meals. Pretty cool to see my photo featured here tbh.
Id be very curious to know which challenge you tackled there. Nice work!
What plan did you follow?
Haha sure that's you
@@travismiller77 that's mate. It's called ultimate performance fitness (UP fitness). I had a personal trainer 4 days per week for 12 weeks. They tracked every meal I ate. These guys are the ones actors go to when they need to get into shape for a role. Great organisation!
So you're telling me I need another 12 weeks? Fuaaaaaark
I love following this channel. Can’t argue with his success. For me, it took a ketovore approach to nutrition, then carnivore. I use primarily body weight and bands for 150-200’/wk. plus 20 -40miles biking/wk. My wife and I walk 30-45’ 4-5x/wk. I’m down to the low teens body fat. Plus I’ve gotten rid of arthritis and eczema on this regime. I’ll turn 78 in 2days.
Keto and carnivore is pretty useful for those who cannot control their carbohydrate cravings. With an alcoholic, cutting a bottle of vodka a day to just 12 bottles of beer doesn't work. They have to drink no alcohol. If people with obesity issues don't think they are addicted to carbohydrates, then watch them lose control of their carbohydrate intake, whether it's this week or in a few months, they'll lose control if they try to moderate it. Carbohydrates are the equivalent of nitrous oxide in a petrol car. Turbo boost!
AthleanX is like Mad Max's V8 and uses up all his carbs before the glucose poisons his system, but most people are lazy Lada's and too many carbs blow their engines (into the effects of diabetes 2)...
Awesome buddy - well done 👍
More or less exactly my blueprint, bur this vid it is much more structured and motivating.. Started in mid December 22 in the high 30´s and now in mid June 23 I am at 30 % aiming for 25 %. Found everything I did so far in the vid in the steps leading to the high 20´s. Six months may not be very fast but it works just fine step by step in my own pace.
I was 550lbs andni decided enough is enough Soni overhauled my eating habits and started doing 60 minutes of cardio everyday sometimes twice a day. I lost in 22 months 200lbs down to 350lbs. I just started incorporating weight training because my ultimate goal is to reach the less than 10 percent body fat and be lean. I was so lost as what to do when it came to weight training that I almost gave up and just stuck to cardio because there are so many varying views on how to weight lift that it almost drove me crazy. But I am thankful I found this channel because it has help me figure a lot of things out when it comes to weight lifting. Less than 10 percent body fat here I come
This is literally one of the smartest videos on all of YT. I love this channel.
Yea he’s good
Caloric deficit + diet + exercise
I think I have seen this video at least 2 times before :D
No. Good diet + exercise = calory deficit => weight loss.
@@TheFr3styler no
You can have a good diet and exercise, AND STILL have caloric surplus. How do you think bulking works?
@@pieohpie I wrote it in the context of this video. Really not that hard to understand.
People go on a calorie deficit to lose fat and look good but if you eat unhealthy in a calorie deficit you're still gonna look like a sack of sh1t, that is why becoming healthy is step 1
Your 100 ab workout from a month ago was a huge push in the right direction for me. I'd been stuck around 18-19% body fat & when I added in the 100 Ab workout, I dropped in a month to 16%. I was doing a kettlebell endurance program during that time, but I had about 2 months on it before with no real change. I probably did the ab workout 3-4x a week with other the same program, more as a finisher & push thru those 100 reps. They're getting easier to do in a shorter time, but still brutal. But its the extra burn I need apparantly! Thanks again.
Can you share the link here pl ?
You didn’t drop body fat because of Ab workout. You only decrease body fat with calorie deficit
Great video! A big takeaway I think is that it is ok to stop at one of the levels along the way. If someone wants to indulge a bit more often in the cheat foods and is ok staying at the 15-20% range, that's great. Not everybody has to be at single digit bodyfat %. It is about finding a lifestyle and physique that you're happy with. For many, somewhere around the mid-teens is probably a great balance. That said, if someone wants to go below 10%, then go for it. Just understand the lifestyle needed to support that.
Ty for the videos as a disabled vet I let myself go for 7 years and finally got back at it the past 2.5 months. But yeah I started at the high 30's and now down to like low 30's to high 20's area. I weighed in near 220 lbs at 5'6" a few months ago so about to do another weigh in a few weeks. These videos are motivating and a good blueprint to follow.
I love this cuz this is the realest advice you're ever going to get. People want to get ripped but don't want to put in the work or they don't know the actual work it takes to get there.
Been watching this channel for years and still learn new things. Thank you for all the free advice over the years Jeff and team, many routines I learned from this channel years ago are still in rotation at the gym. For anyone starting out or getting back into the gym, this channel is amazing resource
This video is so good I have it on repeat. Thanks, Jeff, for adding the realistic approach to weight loss. I’m a nurse educator working w patients on approaching long-term weight loss and your approach shows the value of patience, discipline and consistency. 🙌🏽🙌🏽🙌🏽
I'm watching it a second time. I'm at the super fat end despite being fairly active.
And I kept going 0 to 100 till I watched an older video of his along these same lines.
Now I'm just trying to eat a bit less at every point. I tell myself every 100 calories cut is like jogging a mile. Which I know is cliche but works for me
Good for you, Nurse! This will resonate with more people than you'll ever know....
@@BillHallProductions Keep it up! I have also just upped my activity and I’m on a 10 day streak of at least 30 min walking or exercise each day.
@@karenokeane6461 I'm doing pretty good. I am just trying to eat a little less than normal and slightly more healthy. I've been pretty consistent and I'm seeing slow but steady results.
I weighed 265 at my last peak weight. And I was working out multiple days a week, walking my dogs 3 times a day and doing judo twice a week.
It wasn't until I changed my diet I saw any consistent weight loss.
I also started eating fruit instead of basically any other snack. If I'm hungry I allow myself to eat fruit.
It's healthier than what I was eating.
@@MS-ot2cz I was the guy Jeffs yelling at for eating fries instead of rice and talking about brown rice
I wasn't eating bananas because they were so "unhealthy " i was eating pop tarts....
He should do a thing about food myths around fruit being bad for you
As someone said "you didn't get fat eating apples "
In summary, you cannot outwork a bad diet.
Grateful you are sharing this... It's less overwhelming for someone to think about losing 10 to 20 lbs as to thinking about losing 40 to 50 lbs. AND slowly cutting out bad eating habits is emotionally less destructive than quitting cold.
Have gone from 23 percent down to high 18s in 6 months feeling good trying for the low teens. Don’t wanna be in the 10. Thanks for the awesome video as always Jeff.
I have hypothyroidism your dietary series helped me reach 30 BMI. I'm content with my food choices and am aiming for the 20% body fat percentage.
30BMI for meters body like just enjoy from heart and do relax going fatty acid. Your like pack not have BMI 30-50% in the greet body.
I was at low 30s 2 months ago and now at mid 20s and on my way to high teens. Hang in there, fellas! You will get there! 💪🏽
lol you arent even there yet, you should hang in there fella
@@carlholland3819 I'm on my way but stay negative tho, fella.
@@RyanM428 what are you doing bro to get to your level?
@@carlholland3819stfu we motivate each other here so you can gtfo
@@RyanM428it is possible but you must have lost 30% or more in muscle mass. With my weight loss I was 38% in January and just got down to 28% in july. But I only lost 10% or less in muscle mass.
I'll be 53 next month. Got back in the gym about 4 months ago and it's going well. My issue is alcohol. I'm going through a divorce from a cheating wife and find way too much comfort in the bottle! Fantastic video- good luck to all on their fitness journey!!!
Keep up the good work man. Just drop the booze. No cheating liar woman is worth anything. You can do this. Her loss.
That sucks and I’ve been there but for me it was in my mid 20’s and my kids are almost grown up now. Habits, good or bad, are connected to other habits and surroundings. Think about what you’re doing when you decide to drink. Is it after or before or during something. When you’re in a specific place or chair or with tv? Do what you can to change the environmental factors and triggers. If you’re bored or left without other focus areas it’s not easy to abstain. Find a new hobby, something you haven’t done and focus on that it’ll help re-wire the brain. And if possible don’t buy alcohol if you want some drink a pint of water or eat a fruit instead and try to wait for 5 minutes. Go for a walk quickly and say you’ll have a drink if you still want one when you return. Good luck dude it seems bad now but it does honestly get better. You didn’t lose a woman you gained yourself back.
@patrickroach7289 thanks brother. Getting better everyday 😌
@goat6inboots Thanks man. I appreciate you taking the time to send a response. Great advice 👍
John 3:16 Better than Booze
I am from Egypt and I find Jeff motivating in a realistic way or realistic in a motivating way. Jeff encouraged me and I did pushed my wife, daughter, 3 of my mates. Thank you and the videos about which work out is good for what were educational and to the point. Cheers
wow i really like that you started from the top and explained all the way down. I'm in the high teens but i don't have a lot of the fundamental habits from the higher weights. It's important to collect fundamental habits and built it up.
Great presentation with totally sound, practical advice. Jeff is the peoples' champion. Following his advice will get you exactly where you want to be, as long as you make the commitment to change.
Jeff, i mean this when i say it. I love you bro. I am so very very greatful for everything you do and everything you post.
My health and body are so much healthier now thanks to you. You give people the knowledge to take charge of their lives and actually do something about it. Please keep up the excellent work and i will continue to learn and spread the word about your channel.
Thank you again. 🙏🏼
(P.S. Keep up the good work Jesse! Your inspirational with your progress and good sense of humor)
Well said 👍
I'm 53, I've been working out regularly since I was 16. My routine has changed dramatically over the years with the most important takeaway being: You don't have to do nearly as much as most people think to get and stay fit. (It's mostly diet.)
Based on the pictures in Jeff's video, my bodyfat is mid teens, I exercise 1 day on, 2 days off (been doing that for at least a decade), and for years now I've only been doing one session of squats, bench, deadlifts, bies/tries per MONTH (and only a couple "working sets" within those sessions.) The other exercise sessions consist of 12 sets (total) of different bodyweight exercises.
I doubt Jeff will see this, but I'd be happy to share any information he's interested in (I have decades of tracking.) I don't believe this is a genetic thing, I believe it is 90%+ a DIET thing. I can tell you exactly what I ate yesterday, last week, last month, even last decade. Calories per day average 2,200, almost ZERO processed food...no sodas, no booze (quite drinking alcohol in 1991), nearly every ounce of food is organic and "whole" (eggs, blueberries, quinoa, broccoli, chicken, hamburger, etc), and the food is prepared at home.
Summary: 53 years old, height is 5'5", AM weight fluctuates between 140 - 144, mid teens bodyfat on 10 workouts total per month, nearly all of them take less than 30 minutes, only 4 of them are "free weight" workouts (1 is squat day, 1 is chest day, 1 is deadlift day, 1 is biceps/triceps). Sometimes I get on the treadmill, but not often. ...Just throwing this out there.
Hey bro I'm 47 mid teens body fat ,lean do calisthenics,mixed with weights every 2 days.I work a very physical job ,and found that 1 day on 2 days off to be good as I've got older recovery slower but continue to gain and get very vascular.
I truly believe genetics has a ton to do with it. Not that you can't do it, but it's harder for certified people.
@@kfiscal01 Agree, the truth is some people just hold bodyfat more than others, I'm lucky at 15%, I know guys at work who eat far far less than me and are double that and walk ten miles a day...
@@kfiscal01 It's true that some people are genetic freaks, but I'm not one of them. I've uploaded a picture of me at 28 Vs 45. (Look at the difference in body fat). At age 28, I'd already been exercising regularly for 12 years and I really thought I was eating "healthy" (hell, I was eating "Healthy Choice" frozen dinners...it said "Healthy" right on the package!), but I had no idea how packed with crap the average / packaged / fast-food / standard diet was. (And it's worse 25 years later).
I don't deny that a person's default genetic settings play a role, but epigenetics is what people should focus on. (Figuring out specifically how their body responds to different dietary habits...what they should and shouldn't be eating / drinking / taking (like all the RX drugs people are on these days).
I might do a video that goes over my exact diet and exercise routine...at least with the info posted, anyone who's up for it could try and "know" its effect on their body composition. th-cam.com/video/PPaSeEukOnQ/w-d-xo.html
The years 53 years goodthink for abdominal pack important yard for study not have 20% in body fat this reminder for remedy most people. Then smart be years not have fatty acid.
Totally agreeing with the low teens to single digits, to add since you become disciplined in health and fitness this tends to carry over to other areas, it is a journey that will have obstacles, figuring out how to overcome obstacles one by one sometimes taking some time but edge away at it and you get there. If you play video games approach it like one you're sometimes stuck with end level boss needing the right combination and/or strategy trial and error, perseverance and then you level up!
Took me 5.5yrs to reach sub 10% and since then now Sept 1st 2023 year anniversary of maintaining 8 - 12% body fat (seasonal fluctuations range) and am 39 years old.
AthleanX was my foundation, my introduction at the start of my fitness journey although I my training has moved away from AX the structure and many principals still remain in my training. Thank you Jeff and the AthleanX team!
Was in my last phase from 22-25 and now I’m working and into the first goal! I feel 10 times better, I have to quit smoking to really be able to reach my goal but starting that battle next.
Jeff. Great how you cut away from all the fitness industry BS. Everyone trying to achieve weight loss and sculpt their body naturally needs to hear this. Appreciate the effort you put into the videos. From New Zealand, cheers
Enjoyed your video as truly many people are overweight. I'm 57 yrs old been training for 40 plus years. I'm under 10 % Bodyfat due to my training and eating healthly foods. 5 or 6x per day lots of Tuna, Beef and Salmon. I know it takes commitment to lose weight for those who are heavier. Yet small steps and better choices do show results. Jeff breaks it down so others can easily follow his regime. 💪🏻🙏🏻✨
I went from 92kg to 77kg just by dropping alcohol and refined sugar... in 2 months.
Now it's time to get the weight back in muscle. I thought I would never stop drinking and eating sugar... the first week was hard, the rest was easy.
Be with people who support you and not with people who put you down.
Jeff is the man… thanks for making content bro, making the world a better place. No BS just facts.
Excellent matched my progression to low 20’s dead on. Athlean x is spot on here. Took me 5 years to figure these things out on my own. Spend the 16 mins watching and follow the steps.
This is an EXCEPTIONALLY well layer out video and worth a watch. Nicely done as always.
A thing none of the fitness people seem to address is the issue of loose skin. If you're gonna "lose weight someday," you're better off to do it NOW. As the years go by, your skin has less and less ability to tighten up. This has been a revelation to me. I am 70 years old, been slim almost all of my life. I put on only about five extra pounds last year, mostly due to some health issues. Taking it off, I'm going holy shirt, I have loose skin on my belly. So now I think I may have to keep those five pounds on to not look saggy, doh!
Alot of people at that age once they loose the weight and the loose skin becomes unavoidable turns to cosmetic surgery which im all for. They already did the hard work. There just against aging.
I love watching. All the success stories in the comments. Please keep them coming . Gives me hope. Just started to lose weight after gaining almost 65 pounds due to a car accident.
I have stabilized shifty and weak shoulders, and now i have dound the source of my lowerback pain all thanks to Jeff. Not to mention the mad gains over the uears. Thanks man.
Great video. I've been forever stuck in the mid teens. Just hired a trainer, and his first order was for me to workout 5 times a week vs the 2 to 3 I've been doing for years. I'm also increasing my protein intake and stopped drinking about a year ago.
Hey, give us an update on your progress?
of course he did. he gets paid when you show up
@@palkisakumi8595 umm not this trainer. He gets the same lump sum every 3 months regardless.
May 2021 I pumped into your videos on TH-cam. I have never been to the gym to that point but I was a normal runner. I said to myself I want to look like this guy fast forward now I watched all your videos I qualified as a Personal Trainer and I am the fittest I have ever been in my life. Thank you 😊😊🤗
Good job taking action
@@sCiphre thank you 😊
I have never laughed harder in my life. im the model in the high 30s and he described everything I do perfectly lmfao.
Lmaoooo
Did you happen to make a change m?
I commend your honesty. I was much like that to as well haha. I've cut the drinking, working out consistently now. But I still have that gosh dang sweet and salty tooth.
This video turned my life around. Looking back 7 months and i;m proud of the person ive become. Consistently going to the gym , stopped the drinking. lost 15 pounds and put on lots of muscle. The sky is the limit my friends. The most important task to get done is to start.
@@MillenialVationthat’s great man
I used to have a bad drinking habit and what I ate didn't help either, and I was looking like the first body type. About six months ago, I finally decided things needed to change, so I cut out all alcohol, and just about a 2 months ago I started to really start watching what I was eating. Just by fixing those 2 things alone, with 2 days of exercise per week, I was able to start like the person in the low 20 percentage...Its amazing how much diet and just a little bit of effort can change not only how you look, but how you feel.
You might have brought in at least ten videos content into this single one. One of the jewels to safeguard. Thanks a lot Jeff
This is so accurate. I’m at around 15% bodyfat and a week ago I start looking into supplements and bought a pre-workout for the first time. The last thing that’s keeping me from low doubles to single digits is cutting out just a few more foods. It’s tough
Honestly, low doubles are not bad at all. Me personally, I think single digit looks worse on most guys. So if getting to single digit is too big of a sacrifise for you, it might be a good idea to evaluate if it's worth it. Low teens looks great already imo. But if single digit is for you, good luck!
@@TrumpForPrison2023 100% this, the holy grail is to still be able to live your life without obsessing for something let's be honest here that very few people will ever see(you with your shirt off).....it's madness really, at 15% you will still look good and with clothes on even better probably...
Never really around week post bodyfat 15-20 breaking to the swimming into deep swim.
I don't remember where I read this but I would like to share it -
"Today’s progress is always compounded by yesterday’s effort, no matter how small.
Your mind and body both need to be exercised to gain strength. They need to be challenged, and they need to be worked consistently, to grow and develop over time."
By far the most sensible video available on TH-cam on sensible weight loss 👌.
Kudos to creating this brilliant content.
True gem 👍👍
The thing I love about Jeff is that his content is original. So many content providers are just regurgitating other people's stuff. Jeff is the real deal - Thanks dude
I'm sorry but can you please give me an example of people copying each other?
This channel is so good. I can’t express how good it is to have such high quality info for free here on TH-cam.
I'm still convinced Coach has some kind of surveillance on me. 👀 Diet has been slipping past two weeks and this is exactly the video I needed to set my next goal - low double by Summer's end. Thanks as always, Coach, for being there with impeccable timing and the best knowledge.
Stay hard 💪
The Portion Camera.😂 Watching this video… im in the low 30s… im moderately active, work on my feet, light manual labour, plenty of walking.
I gotta cut down on the evening meal potatos.
Actually same, I just got back from The gym and ate pizza
I was 215 in Spring
Now Im 245
Slack
Im slack
Just what we needed at the beginning of Summer🔥
Athleanx never fails to deliver great content.
You encouraged me to quit drinking and quit smoking and begin working out again i never thought id be this motivated again..
This is exactly what I have done and been teaching for years and it is the truth... no gimmicks just reality. Amen!
I've changed up my diet a lot and am working on putting on muscle. I work in a kitchen so I'm on my feet all day and moving around a lot, but to help keep me more active I do regular workouts in the gym(perk of the place I work at free in house gym) and I also walk to a coffee shop about twice a week that's roughly 2.5 miles from my house. I am a tall guy so I walk faster than most people. Google maps says 50 mins, I get there in about 35 mins.
I had 16 beers this weekend. I’m definitely in the target audience for this one.
Hell yes!
- Old Man from Big Daddy
I cut out beer the last 2 weeks and lost 5 lbs. Adding the walks and tightening up the diet next. Baby steps.
Will replacing beer with vodka help lol. That what Is trying 😂
This was so realistic and down to earth and enjoyable to watch. Nothing like the gym bros on TikTok.
I'm currently in a middle of a recomp. Started 3/16/23 at 240lbs and 34%BF. I'm 6' 2" and 49 years old. I'll be 50 in June. I did 2 months at home doing cardio 5x a week and a full body circuit with dumbells 3x a week. I joined a gym after 2 months and have never looked back. PPL on MWF and 1hr cardio on tues, thurs and sat. I'm currently at 21% BF and 207 lbs. I've learned to trust the process, no matter how slow it seems to be at times.
What did you cut out for food for when you went from 240 to 207? Did you find yourself hungry often?
This is a great video... I'm in the teens but I even enjoyed the advice you gave to the high 30s and other groups! It's great advice and I hope people start to take the steps to reach THEIR goal
Sir your videos helped me alot in my weight losing journey ❤❤❤
Great video that accurately describes what it takes. Your beginners guide to weightlifting video you mentioned got me started about a year and a half ago. I went from 30s% body fat to probably mid-high teens now. Because I made it more about slowly improving lifestyle and improving diet as I increased fitness, it very much feels like the momentum is only growing and I have really been enjoying the whole journey.
WOW, i am really impressed by the strategy and how well you laid out the facts in terms anyone can understand. Thank you for putting out such high quality content bro!
I like how you showed the different body type stages. Most people , including myself, focus too much on the visual abs. Step by step , you will get closer, but you need to go through all the stages to get there and try to focus on the end goal and not lose motivation.
I was 160kg beginning of April this year, made it somehow with some moderate walk activity and occasional table tennis sessions but with no change in my meals (unhealthy and late most of the time to 147kg in about 2 months. Now, about 40 days im going to gym for cardio and weight training sessions (from 3 to 5 times a week recently) and I changed my meals a bit. Basically I cut out soda, sweets and lowered bread intake, nothing else. I'm down additional 12kg in 40 days, however besides gym I walk from 10 to 15km on a daily basis, except sunday,but even then I go for some moderate walks for few km's.
Hey Jeff, could you please make a video on how to get in shape after postpartum 😅 or send me some tips when you have a chance . I’m stuck on my baby belly fat and I don’t know how to balance all of it.
Great content. Very well thought out and the additional info in the description box is extremely useful. Thanks.
3 months ago, I was stuck at 60 Kilos for YEARS. And now for the first time, I hit 70 Kilos for the first time in my life and you cant believe how proud I was to see progress. I didnt workout, i straight up just ate more and my body looks soo much better now. Wearing tanktops it actually looks like i went to the gym. It made me have much more confidence and now I confidently start working out
Thank you for this video, and all your videos. You have helped me go from 354 lbs to 240 lbs at age 56. I feel much younger and fitter. At 240 lbs I'm at about 19% body fat.
I am walking 2 to 2.5 miles 3x a day every day except Sunday. I walk twice Sunday. I have added strength training recently using a wood dowl and sandbags. I have tried adding a PACE workout but it quickly becomes very taxing. I eat 5x a day with a focus on protein, then fats, then carbs. I eat quinoa, but most of my carbs come from mixed vegetables. The only processed carbs I eat in a day is one slice of bread with eggs and bacon.
I just wanted to share the success your content has helped me achieve. Thank you for your content.
That’s awesome work and progress! I would recommend you get a professional body fat measurement. If you weigh 240, then it is unlikely you’re at 19% body fat, probably closer to the middle-upper 20% depending on your height. Whenever some says “I’m about” then they really don’t know officially and 240 is still high on the weight. Don’t let that discourage you, it sounds like you’re killing it!
@@chrisburton3571 you're right about the weight. I was 247 when I was at the doctor in March, and there are visible signs of more fat loss. I'm guessing 7lbs because I would rather finds it's more than overestimate and be disappointed.
Yes, my goal is 195. I'm sure I'll get there. I'm 5 10 and have a 51 chest.
Thank you for the encouragement.
I love this video, it's like an affirmation that I'm on the right path as I'm doing exactly what's described
I wonder how many people clicked off when he said half alcohol 🤣
Stay fat then my dude
As I’m drinking lol
😁
Hahaha 😂 true 👍
No alcohol = 3x the results
Probably the first video I have come across with a plan based on science rather than fads! Well done! This will actually help people.
Absolutely the best abs video ever. It shows you where you are and where you should be moving forward
I really appreciate the time and the effort u put into these videos.I honestly learn a lot and i am grateful.thanks jeff
I feel that you should've talked more about calorie deficit. But right now I am apparently at 25-30 percent body fat, I do some exercises with my weight and cardio every day (not too much but enough to sweat and feel good) and I can't get to those "low 20s". And I know exactly why - because of my nutrition plan. That thing you've put the most stress on in this video. So yeah, simply putting more discipline to my food consuming will get me there. You are totally right.
It's all about calorie deficit in the end.
Even though caloric deficit is crucial, most people do it the wrong way by going way too low. That's why they either feel super weak the whole time or they tend to have too many cheat meals and in the end don't lose much weight at all. Eventually, they give up and fall back to their old habits. Taking it slow and steady will lead to the best and - most importantly - sustainable results.
Have you looked at keto style diet.
I been on it 4 months lost 13kg. I'm not following 100% because it can feel restricted on some healthy foods. I find it's a eating plan that doesn't make you have to eat little miserable meals. Just use alternative foods.
@@greenarrow219 To be honest I still have no idea what it is. Maybe I will look into it.
@Pindosina keto is a fancy term.
Basically, it's a low carbohydrate diet and low sugar (stay off junk food). So for example I'm not eating potatoes, rice, pasta that sort of thing. Lots of green vegetables and lean meat.
Can confirm 12:50. When I went from high teens to mid teens body fat, I turned black.