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My body fat has been as high as 25% when I was a pork chop. But it's also been low, around 5%, when I was bodybuilding. I like to be around 10%, which is when I feel like I look my best without being on a super crazy, strict diet. Here's how to reduce your body fat as fast as possible. In week one, start with prep. First, you must track everything you eat for the next seven days. This includes what you're drinking. After you've journaled, you'll be able to assess how many calories, on average, you're taking in weekly. This is important for calculating the reduction of caloric intake to lose body fat. Second, I want you to go online and get a body fat caliper. This tool will help you to see how your body fat changes within millimeters by measuring your pecs, thighs, and abdomen. You can also pinch and record different other areas. Third, I want you to hop on the scale. The problem with weighing yourself is that you could think you're not making progress if you lose fat while gaining muscle. That's why it's critical to have other forms of analysis. Last, you must also calculate your basal metabolic rate, which is how many calories you burn when resting based on age, height, weight, and activity level. This number is the number of calories needed to maintain your current weight. Don't cut calories until you know what you're consuming. That's why figuring out what is currently happening is so important.
The key to fat loss is a caloric deficit. To lose 1 lb of fat, you need a caloric deficit of 3,500 calories. You can do that by reducing your calories or increasing your exercise. Or you can do a combination of both. I recommend a combination to help speed up the fat loss process. To reduce the calories in your diet, you need to find something that works for you and your lifestyle. Meal prep works the best for me, as meals are pre-portioned and pre-planned. I love Factor. Use code ALPHAM50 to get 50% OFF your first Factor box + 20% OFF your next box. Also, realize that you don't know how the food is prepared when you go to a restaurant, so be careful eating out.
Besides diet, the other pieces to the fat loss puzzle include: (1) Cardiovascular exercise is your friend if you really want to speed things up. I engage in cardio daily on an empty stomach by jogging for about 45 minutes to an hour. You might like the treadmill, stair master, jump rope, or other cardio equipment. Fasted cardio is recommended because your body will use fat stores before calories because you haven't eaten. The body burns what's most readily available, so if you've recently eaten, your body will burn those calories instead of fat stores. (2) Also, incorporate strength training into your workouts. You don't necessarily need to do it every single day, and you need to find something that works for you. Compound movements like bench presses, squats, deadlifts, and other movements that use multiple muscles will increase your heart rate and burn more calories. Find something that works that you can do consistently because that's the whole goal. You must build a lifestyle you can maintain for the rest of your life. (3) Hydration is also incredibly important. You need to drink 120 oz of water a day. This will help to keep you leaner and fuller and prevent you from retaining as much subcutaneous water. (4) Eating cleaner while reducing carbohydrates (starches & sugars) and reducing/avoiding alcohol are pro-tips for cranking your metabolism.
Weight loss starts fast and then slows down and tapers off. When you feel like you're hitting a plateau, it's time to change your diet or workouts. You could bump up your cardio, which will get fat loss moving again. But if you're keeping track weekly, you will see what's happening even if the scale is not moving.
Use code ALPHAM50 to get 50% OFF your first Factor box plus 20% off your next box at bit.ly/3Qfu22E!
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0:00 - Discussing personal body fat experiences
0:17 - Tips on reducing body fat effectively
0:23 - Importance of tracking daily food intake
0:53 - Recommendation to buy a body fat caliper
1:36 - How to use a caliper to measure body fat
2:21 - Importance of weighing yourself to track progress
2:53 - Overview of preparations for the first week
3:15 - Explanation of Basal Metabolic Rate (BMR)
4:01 - Strategies for caloric intake adjustment
4:55 - Discussion on fat loss and creating a caloric deficit
5:02 - Advice on diet and finding what works for you
6:01 - Benefits of using prepared meals like Factor for lunch
7:59 - Choosing meals from Factor and its benefits
10:55 - Importance of exercise and incorporating cardio
13:07 - Advice on hydration and its benefits for fat loss
14:30 - Summary of steps to achieve fat loss
Thanks
Thank you for your list!
You’re awesome
years ago i used to watch your vidoes and they helped me massively with my confidence, you just showed up on my feed and i wanted to express my gratefullness
Lol. As someone who’s tried meal services like this, it’s so much cheaper to go to the store. Literally will save you hundreds of dollars!!
How does the algorithm know I’ve put on weight?
your phone
Your daily searches and activities know your daily habits and routine. There was a case when girls started getting recommendations for baby products, and she found out later that she is pregnant.
All the mcdonalds you been ordering thru the app
Magic
Not mentioned but... 100+ pushups a day does wonders
100 situps
100 pushups
100 squats
10k run
Not if you’re going to the gym 3 to 5 days a week and hitting every muscle it’s on necessary…
Unless you start doing the same with pull-ups, you’re asking for a muscle imbalance and rounded shoulders
It does?
I always been skinny fat and been doing 100 pushups at day for 3 weeks and yes you are right is crazy
Alpha, you were the first fitness channel I ever watched back when I was a teenager. I just turned 30 and this is still the best fitness information Thank you!
man years ago i used to watch your videos and it helped me masively with my confidence, you just showed up on my feed after years and i just wanted to write this comment and say how grateful iam for the impact you had on my life. thanks for everything alpha.
There’s a lot of different opinions on nutrition, but what we can all agree on is avoiding eating and drinking out of plastic and highly processed foods. Make your food at home from Whole Foods. Also get a water filter and drink out of reusable containers.
Half of this is literally a factor ad
First time here?
You must be new round these parts ..
But the other half is great stuff. Don't focus on the length focus on the great lesson.
Lol they gotta be paying a nice dollar for this amount of time 😂😂😂😂😂😂
Thank you brother for your help & good advice 🙌
Having been on a weight loss journey myself, this video is very helpful for reminders even after losing the weight
The father that I never had…
Greetings from Portugal 🇵🇹
Do more vids like this. You do a great job explaining everything! 👏
i like fasted workouts in the morning, but my weakness is by the time i get home i'm starving and i'll snack while making protein shake and eggs, rather than just be patient for 20 minutes for food to digest. working from home has been a struggle in the diet sense.
Hey alpha! I needed this vedio from you to help me ! To help us guys! To get in better shape! You’re my hero!! Thank you 🙏! I actually do push-ups but I only do between 40 to 50! I lift weights ! My wife and I are heading to Myrtle beach this summer! I’ll be 56 in June! I want that lean look!! I’m around 190!
Needed this
The data on cardio shows there is no statistically significant difference between fasted cardio or regular cardio.
Your videos are more adds than content
Such a useful video thankss
Usually eat once a day mostly just supper after work. I stay active at work. On a SLOW DAY I walk 11.1 miles use thc for only a year on adhd meds 27yo 130-135lb last viewed within 6mo educate me
Loving your vids...thank u for the advice
Testosterone
Clenbuterol
Trenbolone
/thread
@alpham I started intermittent fasting 12-8 PM and when wake up 50 pushups, squats, and resstance band 50 reps full body everyday and I lost 53 pds in 6 months 273-218 pds at moment I am watching this video as trying get next stage I noticed my neck slimmed up and arms etc but its the lower belly fat seems last to go - and intermittent fasting getting a stricter diet routine aiming 205 pds by July - its the clean eating I think next stage the physical activity I have and hitting the weights first time next week..
I have tried everything to lose weight, but nothing seems to work as efficiently as jogging. I am naturally obese e and have type 1 diabetes without any workout. Going to the gym doesn't make me lose weight, but it does protect me against injuries and helps me build muscles. However, I am not sure if I am psychologically stable because sometimes I cry in pain after exercising. The only thing that effectively helps me lose weight is jogging. I run 5 km, trekfit(calisthenic) and 3 km, going as fast as I can and completing the same distance in under 4 min/km for each run. I repeat this process. If I hurt myself, I still try to run. I always remember Terry Fox had only one leg and never gave up. I also do swimming (only butterfly and crawl) and cycling. On the run keeper application, it was written 250 km, last week, with cycling and running. I had a tendinitis, but this is not an excuse because I have two legs. Actually, my motivation is police academy entrance without to be the slowest cadet. I am older and need to delivery some quality standing like a classic gentleman.
Eggs are high in protein as well fat if I just literally ate those would that be okay
So basically this is a 16 minute advertisement for mediocre food. Got it
thanks for everything alpha, youve changed my life
Word of advice to those losing weight, if Big AL is looking bigger, just trust the process and don't use that pincher on Big AL. LOL.
U r amazing and I know u from tiktok and u r great keep it up ❤❤
00:00💡 Body fat percentage fluctuates but can be managed.
02:18📉 Track your calorie intake for a week to understand your consumption.
05:37🔍 Use a body fat caliper to accurately measure body fat changes.
09:13💪 Combine calorie reduction with exercise for effective fat loss.
10:55🍽 Find a diet that fits your lifestyle and preferences.
14:01🏋 Incorporate cardio and strength training into your workout routine.
18:00💧 Stay hydrated to aid in fat loss and overall health.
This BMI is crazy ...at 5'8, id have to weight 155 to be normal weight? I haven't weighed 155 since highschool..and I'm 197
My BMR is 2600 cals a day being a 360lb man. Im trying eat 1600 a day and mainly meat. Hoping that deficit works with cardio and lifting weight on the side
Great video i started doing this. I use the hungry man meals meals. Something about fried chicken and corn just hits the spot 😂
HEY ALPHAAA
I think your the best because your not telling anyone that they don’t have to eat healthy or not workout if they eat healthy vice versa ya know what I mean and I love that you know that you to do the hard work to be fit and healthy
Hey Aaron, hope you’re doing pretty good, is factor delivering worldwide?
Video is fire as always.
Thank you for sharing
Swimming is a great sport, you sweat in the water and practically don't even feel it, start small and slowly increase the numbers of pool, lowers fat, and your arms become bigger
I would say 10% total body fat is actually unrealistic and almost impossible for most to achieve, especially measured accurately. Most people would look great at 15% and have all the health benefits.
Alpha is Champagne a better option if you do partake in some alcohol?
Those kinds of food have very high sodium!! Is very for us people with high blood pressure. 😮
How much Sodium in these packs???! Im assuming a ton😮😮
Alpha man you’re yelling and screaming in this video lol. Your microphone is working trust us and or less coffee in morning brotha haha
He's been yelling at us since 2015 lol
please do the caliper test on camera for us now and after you transform 🔥🔥💪🏻
In order to lose fat on my body, I didnt actually changed the food that Im eating...
My daily food routine already consist of meat for protein and rice for carbs...
If I wanna eat a lot of rice and meat, then I would eat a lot...
I dont want to be strict on my diet to the point that Im starving...
I still can lose some fat maybe because I dont eat a lot of sweets sugary foods and also I maintain my hard workouts...
I dont even prioritize cardio
but sometimes I would do a 10k steps of walking a week
Annnnd drinking a lot of water is a simple yet effective tip...
Consuming water is like cleansing the soul in your body
Great video
Love your videos
Goated video 🤘🏽
Empty stomach cardio in morning
Can we have cup of coffee before?
BMI calculator can be inaccurate because you can have a weight of overweight but it can be because of muscle mass
What do you think about high incline walking for cardio? It seems like everyone is doing this now. The treadmill says that you are burning a lot more calories than running, rowing etc (at a good pace) for the same amount of time but it does not feel to me like you are working as hard. I'm slightly skeptical that it is burning as many calories that the machine says it does (ex: 800-900 calories an hour on 15% incline).
love most of your content AM, precooked microwave plastic containers... not good for our health, fellas just cook some meat and vegetables and meal prep, buy glass containers, if you have time to watch this video, you can cook your meals at the same time
I remember this guy before I became a dad when I got shredded while striving for day to day week by week self improvement I’d often watch. Good channel. Tho does he still push tiege Hanley ? 😂
So this is a Factor Food commercial....🍲
Gotta be careful with recommending dropping 500-1000 calories. Sure, the numbers work, but most people don’t have the habits engrained yet in order to do well with this.
Start eating clean, start moving more. Then dial it in from there.
W Alpha M 😎💯
I watch you from South Africa, please also use relevant terms for Africa, I am hearing American stuff only, what can we do in African setup
Gd how long is the ad
Watches intensely with a half finished bottle of Mountain Dew in hand. And know that my self discipline could do with some improvement.
Hey man wanted to see if your still taking finasteride?
Skip lunch (can make you sluggish), drink 4 litres of water and stop eating before 7pm. lost 5 pounds this month!
Did the Factor ad really need to be 5 minutes long?
Looks at love handles... I'm gonna need a bigger caliper.
Calipers are only accurate if you know how to use them. Spoiler alert. Most people, even some pros, dont properly use calipers.
I just eat rice’ chicken’ avocado 🥑’ beans! I just added 2 eggs !
Inside bowl
Have you tried Carnivore?
With 120oz of water are t you drinking and peeing all day (and night)?
Must be super rich
Alpha has a really nice house . Lucky guy
Someone needs to be ready for the spicy señoritas this summer🥵
I eat McDonald’s every day, Big Mac combo especially and I look like a Tarzan
Now I remember why I stopped watching, The m in alpha m went from Marino to marketer.
Brother, more than a third of this video was an ad
All his videos are adds
🔥🔥
Do the carnivore diet....enough said
hey brother just looking out for you, but if you are at home and have time, throw that onto a plate and heat it in the microwave. 2mins on high is a long time. You'll thank me years from now.
But I can do ozempic and lose 100 lbs a week 😂
The fastest way to promote factor .
Are you still taking L-Carnitine?
Dude, if you want to sell something just say it, but don't fool your audience with a 16min video about losing fat, where all you talk about is the product sponsoring you
If you put white rice in the fridge for 24 hours it becomes super keto food due to a chemical change in the cold.
My problem is booze.
I have a suvie and use their meals.
sorry but factor doesnt save you money at all... atleast not if i compare it to german prices. i can cook those meals for like half of the money :D
Daily Intermittent fasting and a balanced plant based diet
More like the fastest way to get from 35 to 25 from most of us
Your videos are all commercials
Bro you need a much better mic lol
Vine aca por deepvoid xD
Can barely watch you anymore bro longest ad in the world
I either eat omad or two meals! I’ll eat 2 or 3 eggs with egg whites! I love chicken & steak! U was down to 169! I’m gained my weight again! I’m around 190! Where planning on going to the beach in August! I want my lean look again! I want to be and feel sexy for my wife
Meal services are all trash. Just meal prep
factor is overrated
Fuckin’ delicious
These videos are becoming 10 minute ads. I just listened to him go off about factor for 55% of this video. It's so repetitive
That's why I have not subscribed to his channel. His videos are d***b.
Factor has crazy amount of sodium.
25% for a man certainly isn’t “trim” or “lean,” but it’s still a healthy range for most men. Your strength at the gym will be excellent, energy high, and your cardio won’t be optimal but still quite good.
Ad videos are such trash man. We know you guys don’t actually subscribe and they just send you some to try out for the ad…
B.S. Bahut Sundar