6 Sneaky Ways You may be Losing Muscle


Does Jogging Really Help With Getting Ripped?

Video taken from the channel: SixPackAbs.com



Video taken from the channel: Bodybuilding.com


Do This After Every Workout to (BURN 2X THE FAT)

Video taken from the channel: Gravity Transformation Fat Loss Experts



Video taken from the channel: Natacha Océane


5 Ways To Prevent Muscle Loss (ON A DIET)

Video taken from the channel: Gravity Transformation Fat Loss Experts


How Fast Do You Lose Muscle When You Stop Working Out? (& Ways To Avoid It)

Video taken from the channel: Jeff Nippard


Does Intermittent Fasting KILL MUSCLE? (Diet Confusion)

Video taken from the channel: ATHLEAN-X™

If you’re losing weight, you’ll lose even more muscle,” says Matheny. The solution: For dieters, Clayton suggests 1.6 grams of protein per kilogram of. The Sneaky Ways Your Menstrual Cycle Is Affecting Your Workouts Sometimes you might wake up too sluggish to exercise or make it through your last and that can help with muscle.

If you are trying to lose or just maintain your weight, every little thing can help. Fitness Trainer Tamatha Crowson shares some sneaky ways you can increase your metabolism without a lot of work. We’ve put together a list of six sneaky weight-loss saboteurs that you might not have realized are holding you back. Instead, opt for whole foods like fresh vegetables and make your own salads for side dishes.

You’ll feel the difference! #6: Losing Motivation Or maybe you even gained some more muscle mass. At FitTrack we know that you. Below are some signs you might be losing muscle. – 1) You feel weaker.

You find it more difficult to pick things up, open tight jars, carry things around and lift YOURSELF up. Upper body strength seems to go first, especially for us females. – 2) You look softer and / or flabbier. This could be due to more body fat, but losing muscle is often another contributor. To improve your physique, you might strive to gain muscle mass; however, there are some people that don’t want large amounts of muscle and would like to enhance their body type by losing muscle.

To lose muscle and become thin and toned you can decrease caloric intake, lift lighter weights, perform lots of cardio and lead a slightly inactive. You’ll also notice you feel less sore when you’re using it – BONUS. 5. Working out less than 4 times per week. Your muscles need adequate stimulus to build, and less than this is not going to cut it.

Doing an upper-lower split will mean hitting each muscle group twice per week, and this will give your muscles the stimulus they need. 6. You might be wondering what any of that has to do with the 6 sneaky reasons you might not be losing weight. I believe that, first and foremost, we should each understand the “why” behind any change we think we want/need to make. Sometimes we don’t actually need to change and because we don’t need to, we will struggle even more.

If you are short on time and skimping on your sessions, focusing more on one body part than another, then you might start to lose some of the muscle you’ve worked so hard to gain. Likewise, if you over-do it with the sessions, be careful to ensure that you give your body plenty of time to repair and rebuild itself in between sessions. Why You Might Be Losing Muscle Tone and How to Stop It. Why You Might Be Losing Muscle Tone and How to Stop It. By Cindy Kuzma; You hit the gym (pretty) regularly.

You eat clean (most of the time). But when you look in the mirror, you notice drooping skin and fat where you once saw firm upper arms and sleek thighs. Though it doesn’t command.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Some of the more common misconceptions are the following: • IF causes muscle loss.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

All of this supposed “muscle loss” happened in the trunk area; I actually gained muscle in my arms and legs.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

These methods are often a bit misleading, because most caloric restriction diets generate an equal muscle loss combined with fat loss.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Having been a bodybuilder since age 12 and an athlete playing all sports practically since I left my mother’s womb, I could not believe that I had lost 45 lbs of muscle mass on my arms, chest, and legs.

“Psychosocial Aspects of Disability: Insider Perspectives and Strategies for Counselors” by Mark A. Stebnicki, PhD, LPC, DCMHS, CRC, CCM, CCMC, Irmo Marini, PhD, DSc, CRC, CLCP, Noreen M. Graf, RhD, CRC, Michael J. Millington, PhD, CRC
from Psychosocial Aspects of Disability: Insider Perspectives and Strategies for Counselors
by Mark A. Stebnicki, PhD, LPC, DCMHS, CRC, CCM, CCMC, Irmo Marini, PhD, DSc, CRC, CLCP, et. al.
Springer Publishing Company, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • If intermittent fasting fits your schedule, go ahead. Also, it doesn’t have to be skipping breakfast. You can adjust your eating window to whatever fits your schedule

  • Actually intermittent fasting has been around for about 2000 years and ancient Greek did it all the time. 3 day of intermittent fasting increases hgh by 300%. so the protein you’re losing you will gain it back better than before after you breakfast!

  • Calorie counting male bitch style.. just eat continuesly well and hit gym regurly.. that simple.. don’t be one of these male women

  • Intermittent fasting is not a diet but a way of life. It’s not about what you eat but when you eat (i.e. time restricted meals) but still doesn’t mean you shouldn’t eat clean. It’s the most sustainable way to lose fat from experience

  • For me as a life habit to eat twice a day is much easier than 6 times. For a normal person with obligations, fasting is a benefit for health and time.

  • I get not focusing on cardio for fat loss, but what if I recently started running and really love it? I’m not doing the cardio to lose fat, but because I want to improve fitness and because I enjoy it I don’t want to cut down to only one run a week, but will it be detrimental to my progress if I otherwise follow your advice, but also do three 45-60 minute runs a week?

  • I can eat steam things as long as it healthy, I don’t like how fast food taste.
    I’m not sure if I can do IF for 30 years but for now 2 months I think it has no pain for me, I want to do as long as I can.

  • I’m 5ft female
    Age 31
    My BMI is 24
    should I bulk or cut

    I still have fat around my belly �� I just wanna loose fat tone and grow a booty

  • I have a lot of free time in the summer and like to do a lot of hiking and bike riding. Hikes are strenuous and can last 4 to 8 hours, two or three times per week. I’ll go on a leisurely bike ride for 2 to 3 hours, two or three times per week. These in addition to daily miniTabata workouts (5 minutes kettlebells, 5 minutes jumping intervals). Would this be too much cardio?

  • I’m doing intermittent fasting during the quarantine. Home workouts just aren’t doing it. Plus it’s much harder to hit that calorie deficit everyday when you’re not burning 3200+ calories per day. So. I’ll take the muscle building slowdown for a few weeks to get closer to that six pack.

  • My father, as a bricklayer, has been doing IF for decades. His routine was and now at the age of 77 as a pensioner is, black coffee in the morning, lunch (midday-1pm), dinner (7pm) and water throughout the day.

  • People to follow if you’re serious about the science behind fitness and health is definitely Natasha and Jeremy Ethier. I love them!

  • how do you make sure your body burns those calories that you have added on? Cause honestly I am worried abt gaining weight but I want to increase my metabolism

  • Thank you for this video. I was going with my gut following a long term plan. This video gives me a seal on all of my research. Now off to hike with my barbell.

  • Does IF kill muscle? Like it so far. Plan on staying with it until I lose unwanted weight. Then follow a regular nutrition program.

  • Jeff: it’s protein
    Police: protein in Vegas is like no progeny in Alabama
    Jeff:it’s not cocaine
    Police: and I’m James Bond, cmon buddy let’s go

  • All these people going “I disagree it’s worked for me, so do a video remake!” as if they didn’t just hear Jeff say “if it worked for you, great, come back to me when you’ve been doing it for 30 years sustainably and I’ll give you all the kudos.” Lolol

  • This literally changed my life. Been on this road for about two years now (while not completly strict about the calories), my body completely transformed! Best advice ever.

  • can w e fast for 24 hour period thogh around every 3 months or 6 months if w e follow a good healthy 2500 cals and 3000 cals. which inldues healthy fats and carbs and protein with veg. is it okj then fast for teh health benifits

  • This guys on steroids. Genetically Asians have no muscle mass and are usually doughy if they are big. You rarely see veins on an asian.

  • Ngl I’m confused so kinobody diet is it okay or not and normal eating is better because I wanna gain muscle and lose body fat because am tired looking like chubby monster

  • He says so many things wrong in this video it’s ridiculous. For one thing, if you did polymetrics every day, it’s no different than jogging every day. The body adjusts to whatever you’re doing.
    I will say he probably wasn’t on steroids because even though he’s big, he’s not ripped. And there are no other obvious signs like disproportionate traps or man boobs.

  • You can follwow Jeffs plan if you are lean and healthy. But if you have a belly, you are insulin resistant and you have to heal it through fasting. PERIOD.

  • Sir there is an transaction problem I want any social media way to contact you…help me to figure out this problem and I am from India

  • Natacha! A comment on an old video but I think it’s important to mention this calculator is giving me some numbers that I really disagree with (like 1500 cal for a 1.65 girl at 65 kilos wanting to stay the same weight). I am kinda appalled that they are going this low! Sth changed in their algorithm I think.
    The following calculator is giving me better, more accurate vibes:
    Just so you all know! DO NOT eat so little!

  • He made this in 2014 he needs to remake the video his way is what works for him he’s saying intermittent fasting is a fad diet…. it definitely works I’m living proof

  • Not here to argue but I find intermittent fasting very easy to stay consistent and just like life with it but that’s just me i guess

  • Our bodies were not created to eat six meals a day, you can’t just eat every two hours, it’s insane and the frequency of eating itself will spike your insulin so, fast people, its natural and it makes sense

  • I mean, running is so important for athletes, for example footballers, basketball players, volleyball players etc… We need to sprint and run to get our stamina and cardiovascular system strong and healthy, this factor in my opinion is more important than just piling on muscle and looking great (obviously who wouldn’t want this, just saying my opinion on running)

  • Intermittent fasting I’ve been doing for 2 years now, so it’s not a diet for me and I’ll continue to do so till I loose enough weight

  • I absolutely love your videos Jeff! Seriously, one of a kind, eventually I’ll watch every single one, trying to get in 2-3 per day right now. In regards to IF this is probably one of the very few things I will ever disagree with you about. I have been doing it for a couple years now and I am at my lowest body fat percentage I’ve ever been. I follow a few other trusted Nutritionists that have also recommended, Dr. Mercola, being the top one. I totally get what you are saying about sustainability though. There have been times when IF did not work because of my work schedule. So it definitely depends on that, but I think even a regular meal plan is susceptible to similar issues. I also feel like too small a window forces me to eat a lot of calorie dense foods which isn’t great for keeping me feeling full all day, I have had issues in that regard as well. So there are cons, no doubt. I find a 14-hour fasting window works pretty well because I can still get three meals in with foods that are’t too caloricly dense. All in all I feel like based on my research that our bodies need a break from digesting food at some point to be able to focus on fixing other issues within the body and regulating our insulin response. Whether that’s IF or I have some friends that do 3-4, 3 days straight of complete fasting a year in order to get that break and reset. I am curious if you ever do any multiple day fasting? Also what is your exact eating window? Do you eat the moment you wake up and the moment right before bed? I am curious because I would like to try that and see if I get better results than IF. I am also curious if you would be able to break down the diet of one of those celebs who does IF and see when and what they are eating and what your thoughts are on it in a video…..If you read all that I sincerely appreciate you taking the time!

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Next Level Diet are doing a great job. Visit their website and see for yourself.

  • It’s still surprise me just how many people have no idea about Custokebon Secrets although many people using it. Thanks to my mate who told me about it. I’ve lost tons of fat.

  • Intermittent fasting has health benefits besides weight loss, it could be a lifestyle, just like in caveman days etc we didn’t have food 24/7 we were hungry a big percent of the time and it makes sense that our bodies would respond well to it. Studies show that it can even activate stem cells and heal organs!

  • Jeff, you’re my guy but intermittent fasting is not a fad diet to me. It’s a lifestyle now that has truly saved my life. I’ve tried all of the others and they weren’t sustainable for me. IF is what works for me and has helped me lose weight, lower my blood sugar and blood pressure numbers. I was borderline diabetic with high blood pressure and IF has brought me back from the edge. IF is the new lifestyle for me and I’m not giving this up.

  • I’m sorry but did I miss the answer to the title of the video or what? Like he makes sense with the whole consistency thing but I came here to know if IF affects muscles or not

  • Wots wrong with IIFYM?
    You are still hitting all of your macronutrient needs with this approach. Your getting all of your protein and essential fat needs and your fibre vitamins fruit n veg etc….. You just have room to play about with your carbs a bit. For example you can eat mostly good carb sources like oats rice potatoes etc… but then use a certain percentage of your carbon sources for things like chocolate etc..

    And as for a lifestyle approach I don’t understand what the issue is here with iifym. Is this a realistic eating pattern that u could stick to for the rest of your life? Yes absolutely!
    Eating a predominantly clean healthy diet with a small percentage of it allocated to treat foods is an ideal lifestyle approach

    What you really should be asking yourself is eating 100% clean dailly a realistic lifestyle approach. No its not. And thats why people fail with this approach

  • I use carb cycling finally got the science down after several attempts with the diet but it helped me with my transformation to get shredded

  • Jeff never really liked having breakfast so i eat only lunch and dinner i m quite heavy for my age and i have started to notice great changes in my body started to follow your training advice for better body composition been consistent with it so i think intermittently fasting works for me should i continue if you told me not to i would definitely stop. Intermittent fasting just allows me to eat my favorite foods that are home cooked with great nutritional values. I live in pakistan so i actually cannot have western foods daily so i eat desi foods which are combinations of vegetables, oil, wheat, chicken, meat and lentils which i think are quite healthy. I also drink tea after every meal with sugar and milk. Is this healthy according to you because i really don’t know if it’s right or wrong. Because of lack of information on desi diets.

  • You need to understand that humans were designed naturally eat like this. What your body does when you are fasting is amazing for fitness reasons like increasing growth hormones and testosterone. Not to mention lowering insulin levels to almost 0. Fasting is much easier and has better effects

  • Tldr; If you do fuck all for 3 weeks+ you’re gonna lose quite a bit of muscle, but If you do everyday activities, You’ll still lose muscle, just not that much at a time

  • Intermittent fasting is bullshit. It makes no difference if you are eating the same amount of calories. Even Bruce Lee ate more smaller meals throughout the day as oppose to a few big meals in order to provide himself a more consistent energy balance.

  • Jeff is absolutly right in what he says (people who don’t eat fats, only drink juices, etc), but he’s watching the intermittent fasting from a point most of us who practise it don’t do.

  • Intermittent Fasting is very good option for people who snack all the time out of habit. It resets your way of thinking when it comes to eating, you start planing more what you actually going to eat and when. You immediately start making better choices when it comes to food.

  • I have been doing intimate fasting for 3 years now, Yeah I do have my days when I break the 16 hour rule But it’s very sustainable

  • The question was never answered. IF will NOT burn muscle as long as your macros are adequate. Studies have shown that you would have to not eat for 72 hours before the body starts using muscle. We have millions of years of evolution in feast or famine behind us. The body is not stupid or we wouldn’t still be here.
    Also don’t get your protein from processed powders, bars or shakes unless you have no choice. Use real, unprocessed foods

  • Max saying that bad dieting is what will stop you from losing weight “no matter the amount of exercise” is like when your mum tells you to take care and be smart and that she loves you. always repeated, you know it, but it’s always nice hearing it again haha.

  • I’ve been doing intermittently fasting for about five years, and to be honest I don’t like the idea of getting uo and eating something in the morning. Just a pint of water and im ready for the day <3. Have you ever seen the eat fast and live longer BBC documentary, that's where I came across this and honestly never wanted to look back

  • Some of this is accurate but a lot of it isn’t and you should be taking advice from an actual runner. Incorporating sprint drills into my weekly training rather than just running all the time pushed me to loose that extra weight when I first started. And I never saw a stopping point and I sure didn’t loose muscle…

  • Have you done a video about the good or poor effects of exercising in the morning before breakfast in a fasted state while the person eats three meals a day and snacks? I have done it but I more often lean towards wanting to eat breakfast first. Thanks Jeff!

  • In my travels I find when people use the words “on a diet” it becomes more mental than lifestyle. On a diet should translate into permanent eating habits. For example: a lion is on a diet of eating a zebra.

  • Hadn’t seen this one before. First down voted I’ve given. You’re right about all of those diets, with the glaring exception of intermittent fasting/time restricted eating. The science is pretty clear and it’s actually easier and more sustainable than 3 meals a day.

  • I think Jeff is sayin that IF does not kill muslce it just isn’t sustainable long term. Eventually it won’t last which is why its best to just avoid it and focus eatintg healthy yo. Besides if u are trying to gain weight u need to focus on more calories which is hard when u only got 8 hrs

  • Lol I’m watching this video 6 years later and Intermittent Fasting is still popular. I find that IF allows me to enjoy the foods I like within moderation and still burn fat.

  • Hey guys! So the article I wrote corresponding to this video is going to kick off my new blog! This is officially live on my website ( http://jeffnippard.com/blog) My goal with blog will be to add more scientific depth and nuance to the topics covered in my videos. This is something I’ve been working on for a while and I’m really excited about it. Go give the first post a read and let me know what you think!

    Also I’m planning to release a free short “bridge program” to all my newsletter subscribers describing exactly what to do once the gyms re-open (or when coming back from any training break). You can sign up for that here: http://bit.ly/nippardnewsletter. Hope you all enjoy the video! Peace!

  • Thanks for this I’ve lost Mustle during weight loss I had leaves salads not as much of the protein and ended uip with hangy skin and less strengths and tired I have never done weight training before or undersood mustles properly I’m a mum so it was interesting seeing it how to get this I’ve changed now after going from a size 18 to a 8 I have skin excess under arms bingo wings and thighs inner and top was loose ish in downward dog pose I do yoga so I got Streatch bands and weights in working on to get a difference to regain my Mustle again and Strength by adding in more protein foods to diet again and work with less cardio and weights instead to build strengths to maintain the Mustle I got left in me from this diet

  • If you wanna stop gains lose, imagine lifting weights. It not only developes strength, but it also stop gains lose. I tried it and it’s AMAZING

  • jeff, this vid is incredible! incredibly well said, and incredibly informative. im going into shoulder surgery and i will be in a sling for a bit more than a month, and it is good to know that i wont lose all my muscle and that it wasnt all for nothing.

  • This video is really encouraging even without the pandemic or other unplanned gym hiatuses. Knowing you can maintain your ideal body with “suboptimal” exercises like weekly body weight training to failure makes things a lot more lax

  • Hi, I’m a bit confused with the muscle memory thing. Is he saying you can only re build lost muscle quicker if you start training again within the year? Because it goes back to baseline after 1 year? At the end he sums up that muscle memory is in fact real and will help though. Can someone please clarify

  • those videos are always so depressing, they used to be the reason i wouldn’t lift, because i knew i would have to take big rests 2-3 times a year… but the mind muscle connection, the improvements to the nervous system etc… they never really go away and you can take back you muscles faster just like if you go to school, understand how to learn, even if you forget some of the theorems, dates etc… you can still get them back faster if it matters for you.

  • My guy Jeff. This thorough analysis of the scientific literature of muscle building is so refreshing dude. I can’t thank you enough for doing this kind of thing. Instant Subscribe from me.

  • I used to be friends with a couple of movie stuntmen in Los Angeles. They both had incredible physiques…the whole leanly muscular thing. Anyway, one of them broke his ankle or something on a film and had to quit his normal daily workout for a couple of months. It was eye opening how much muscle he lost! But, due to muscle memory, he was able to get it back easier than someone who’d never done anything.

  • Now you are making lot of sense…in one of your last videos you were contradicting with this concept.
    Science is science…you cannot manipulate it.. ��

  • That’s why I always trained a lot of calisthenics cuz I don’t really experience losses like this when I stop working out for a while

  • Sir there is an transaction problem I want any social media way to contact you…help me to figure out this problem and I am from India.

  • Thank you so much for the info in this video! I’m having a lung surgery in two weeks that will make me immobile for around 3 weeks, so I feared I would lose everything I have built in the last 5 months and that I would have to work for the same amount of time to regain that.

  • You need to understand that humans naturally eat like this. What your body does when you are fasting is amazing for fitness reasons like increasing growth hormones and testosterone. Not to mention lowering insulin levels to almost 0. Fasting is much easier and has better effects

  • I disagree that fasting is a fad. Or if it is it’s a 70,000 year fad. I don’t think we evolved to eat 3 meals or more a day every day. And through civilization fasting was a thing. Not doing so is modern. We evolved to go stretches without food. I’m not saying fast every day but once in a while it’s really good.

  • I just take a 15-minute walk every 45 minutes.
    At the end of the day I’ve walked for 2.15 hours. That’s about 600 700 calouries.

  • Lol I lost all my gains with 4 months no training. And have gained 70 percent of muscle in two weeks. Definitely muscle memory. I have been training for ten years. Ahah im really surprised how I bounced back so fast.

  • There’s also a good amount of scientific literature indicating that creatine is fairly useful in specifically helping prevent muscular atrophy. It is actually a common treatment for sarcopenia. This might be worth mentioning.

  • After COVID struck and I began self-isolation, I began going back to my pre-gym routines, I sat around like a fucking idiot, I ordered SkipTheDishes, like Nandos etc, cause I was just thinking “Meh a month is fine, I’ll take the break and just get back to it”
    After a month I noticed my muscle loss, or at least a substantial size loss, I didn’t have as much muscle or size to begin with. I ended up with a massive hit to my strength.. Went from 180 to 216.
    I want my health baaaack. I am so dumb. I am now fat and weak. I hope it comes back within 2 months at the very least.

    Oh and be careful when you work out after doing nothing. I ended up hurting myself and taking another week from the gym. I either didn’t stretch enough or I am just that weak after sitting for so long, but I could barely stretch my arms after doing biceps.

  • I went from 210 to 185 with 2 months off no gym poor diet I look like a twig again my bench is still ok, but my squat and deadlifts are completely gone

  • Lmao, all these people worried about their gains during corona there are so many great excercises you can do at home with no to minimal equipment. If you really care that much about your gains, don’t use not being able to go to the gym as excuse to not work out.

    That said, this video contains some great info and is very encouraging for people who suffer from injuries or illness that puts them out of the game for a while!

  • This doesnt work with ectomorphs like myself, I lose gains over-night if I dont stuff my face before sleeping. Its a real struggle being skinny and having trouble eating more, especially when we burn our food insanely fast.

  • This is glorious, I been tryin to find out about “carb cycling meal plan for women” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some awesome things about it and my mate got excellent results with it.

  • But if you train strenght consistently in the gym (let’s say 4 Days a week) and then stop lifting heavy for a year but instead train boxing in a year. How much muscle mass do I lose?

  • Me: 6f3, zero training for 9 months. Went on a CRAZY 10 beer a day + junk food binge for 5 of the 9 months. Weight: 275 pounds.

    Hit the gym like a maniac since 5 weeks.

    Eat 1500 cal/day (need 3000)

    I ONLY eat baked chicken breast, broccolli, carrots, peas, oatmeal, tuna and blueberries. NOTHING else. EVERY day.

    I lost TWENTY EIGHT POUNDS in 5 weeks.

    My strength started HORRIBLE, but I have consistently increased weights every week. Im getting close to my ‘normal’.

    I eat nowhere NEAR 1 gram protein per pound of body weight per day. More like 0.5.

    I walk 25k steps per day.

    So far the results are extremely good. People around me are blown away.

  • For my ed recovery… they had me go right to 2700 or so calories (up from 800-1400) after just a few weeks at 2200, 2400, 2600. Was that not the right way:/

  • Saves you 10 minutes:) Keep your gains:
    1. Do bodyweight exercises at least 1-2 times a week/or at least dont lay in bed all day
    2. Eat at maintenance calories
    3. Keep your protein intake high (1.6 2.2g/kg)

  • After spinal surgery, I was flat on my back for about 1/2 a year. After that I worked my way up to a wheelchair. My right arm wasn’t working too good. I had to get up and around more to see how much I lost. I ended help getting crewed, putting on my shoes and socks. I was amazed how much stretch I lost. Right side is about 30%. Left side about 70%. My right arm isnt happening.
    If you got it, keep it. Getting it back has been a chore and I ain’t there yet. I still have a control problem with my right arm at extremes.

  • Two type of person:
    1. Dirty/not clean. (previously on roids) = definately u loss a lots of muscle and gain so much fats in a very short period of time. Your shape will be totally out.
    2. Natural/clean. (not on roids) = loss a bit of muscle/gain but you will maintain the body shape for a longer time. You also will not gain much fats.
    Natural body will brilliantly adapt to situation and they will preserved more or gain less during non workout period. If mentally good and less stress.
    Unnatural body will lose equilibrium in maintaining muscle and gaining fats during non workout period. Body will be confuse because they over stimulate with drugs.
    So good luck to roid team/population… They hv to work extra hard burn extra money for the rest of their life if they want to maintain their body shape… ✌️

  • aging and muscle loss has more to do than diet and taring there is also the 1% drop avg of testosterone per year after age 30 generally speaking, and the levels of hormones have to do with the amount of muscle you keep.

  • I only drink milk, soy milk (which most people say avoid) vegetable juice, eat salads maybe 3 times a week…man did it do wonders…in 1 month I lost 3kg of fat but gained 3kg of muscle. I don’t lower my weights, I make it heavier

  • every single thing is correct. i know because i did the same thing (except i trained 5 days a week). in 2 months i lost only about 1 lb muscle mass and went from 12% 8% body fat pctg on a cutting program that was not the most fun to do (trying to preserve strength superseting with hiit).

  • I’m not sure about doing HIT to preserve more muscle in a cut. Why not doing some low intensity cardio instead? What’s your opinions guys?

  • Hwy im kinda slim but im not fit at all….. should i do jogging for getting fit..!? Or will it make me even more slimmer?plzz tell meh

  • My problem is that I want to lose fat but Im already not eating that much. I just was curious and tracked my calories for today, which felt pretty normal, and I only had about 1600 calories. I don’t think the strategy of decreasing my calories by much would be healthy.

  • Hi, i loss 27 kg weight(110 kg to 83 kg) from dieting only but now my skin has become saggy skin. I have been doing gym since January but still no result, i am pure vegetarian so i bought whey protein to tighten my muscles but i dont know why my skin is not getting tight. Please let me know whether i should do more reps with low weights or low rep with high weight….. or anything else which is helpfull for me….

  • I don’t get it, I only need to cut for about a month.. why would I lose muscle in that short amount of time? I’m pretty sure the human is not stupid, it won’t just burn muscle for energy, think about the cavemen like seriously

  • I am not quite ready yet, I have some imbalances I am not going to mention. It may take me some (months) before I am ready. Then I don’t know if the diet thing will work. Bcoz of traditional meals issue and fixed mind set at home. But your stuff is good, and I am mean it when I say good. Watching the videos will bring back old knowledge. And some new ones too. Repeating watching the videos will ensure I don’t forget. ��

  • This virus ruined my physique. I have been training for 20 years. I know muscle memory is real,, but, I am still freaking out and I can’t look at myself in the mirror.

  • Your body doesn’t need carbs and your body will only lose muscle after all the fat is gone end of story so you don’t lose that much muscle you just lose strength because your not eating all the junk of food

  • [ 0:57] #1 Maintain as much strength as possible
    [ 4:43] #2 Eat enough protein
    [ 5:44] #3 Keep calories and carbs as high as possible while cutting
    [ 7:25] #4 Decrease training frequency
    [ 9:06] #5 Stick primarily to major compound lifts

  • Not completely of topic. I am 170 cm, 81 kg and 25 years old and body fat in the 15 18% range. I have been working out for just over 3 years now and been eating clean for a 2 months. I eat on average 2000 calories per day for the past 2 months with a good amount of protein, fats and carbs. Now this seems to be quite low for someone in my shape but it seems that I am not losing weight.

    Before I started eating clean ever since high school I now know I would eat way to little. Does my past 24 odd years affect how much my body requires to function?

  • Yo dawg we hear you like working out so we added a workout after your workout so you can work out while you work out.

    No in all seriousness though I’m gonna give this a try, good video, thanks!

  • Id like to stress something very important: protein burned IS NOT the same as MUSCLE protein burned.

    If you are on a caloric deficit, your body mainly runs on glucose, and because you cant get enough glucose from your diet (directly or indirectly through metabolising other dietary macronutrients) due to caloric deficit, your body will begin turning protein (including muscle if you dont stimulate them as stated in the video) into glucose. Also eating carbohydrates increases insulin concentration in blood inhibiting TAG (fat) catabolism.

    On the other hand if you lower your insulin levels by not eating carbs, you will enter ketosis, which is a state when your body uses fatty acids instead of glucose. (again insulin inhibits fat burning and stimulates fat synthesis instead) Therefore you dont need to burn that much protein. You still need little glucose, but it can be synthesized from glycerol (from fat). Ketosis also increases growth hormone levels to prevent muscle loss.

    If you are in deep ketosis you will burn protein through autophagy. This burned protein is incorrectly interpreted as muscle loss. Most if not all of it is unused protein, cells, skin cells (so no lose skin after weight loss), protein from shrinking fat cells, incorrectly folded proteins etc.

    So in short, the loss of lean body mass isnt necessarily lost muscle mass, but will be in creater proportion if you are in caloric deficit instead of ketosis.

  • i have been underweight my whole life. When I was 100 pounds I went down to 89 pounds in 1 week of staying at a hospital for my surgery. I had no food and no water for 1 week just IV bags. I couldn’t even walk without help after the 1 week was over….

  • Thank you. I have a question. How much calories is healthy for a girl to take to build muscles without fat and not lose her period? I Lost weight without wanting when trying toose fat. I Lost my period too. The disadvantages of amateur trial and error.

  • These tips are good. However, just to be safe, my belief is to drop weight by 5 to 10 pounds and increased reps by a quantity of 3 to 4.

  • Total bro science here its the intensity that matters not lifting heavy, cut back on the rest period and the weights that are supposed to be light will become way more challenging. Its weight training not weight lifting. Idiots

  • im unsure how to go from adding more calories to your diet until you reach the amount of calories to maintain your weight for a faster metabolism to sustaining my fat loss? do i cut again afterwards by 100 calories or?

  • I workout twice a week, 4 sets of 5 reps with heavy weight and important rest 3-5 minutes to make a plenty of strength and feel power! Gain muscles are growing very quickly… Fasted Cardio early in the morning with empty stomach, 30 seconds high sprint, 1 minute and 30 seconds rest for 10 times and 20 minutes enough, that will massive fat burn easy!

  • you’re an idiot, if you’re fasting you should do very low intensity training because high intensity requires glucose, something you don’t have during a fast, so it’s gonna brakedown muscule for it. do your reserch you imbecile

  • Higher Protein is overrated. Keep your calorie deficit as small as possible so your body doesn’t go into starvation mode. Another benefit is your carbs and fats are still moderately high so you have energy for workout. Instead of cutting calories drastically, just eat healthier options and build healthy eating habits. Crash dieting (low calorie) doesn’t work, you will lose a lot of muscle.

  • Lots of haters below… The worst argument of the bunch is… “Jeff made this video 5 years ago”. Good science doesn’t change with popularity. If Jeff’s logic was flawed and his science was wrong call him out on it that’s fine. From experience I can tell you that intermittent fasting is not all that great… I did it for years back before it had a name. In fact any high school or college wrestler does it ALOT. What happens is that your body adapts to it… Your metabolism slows way down over time and then when you eat a ton of calories in those few hours it decides to store most of that away. Short term or done occasionally for a (once a week a couple times a month) it might just be a good thing. If you are going to do it just accept that it is going to be one of those things that you use short term to help you get past a weight loss plateau. If you use it as your “system” I think you will be disappointed in the results long term.

  • Very informative and helpful video! Loved all the points that were touched on especially about keeping up the training intensity while cutting.

  • Good video Max: Nothing really more to add, you pretty much covered it all….Keep educating the ignorant and affirming those that know.

  • Also Glutamine powder 5grams on an empty stomach before bed helps preserve what muscle you have by avoiding catabolism. During the day it can prevent carbohydrate cravings…all your tips are great!

  • To long of a explanation! Start slow drop only 250 calories per week do light weight training do cardio. Then later drop calories a tiny bit more do more cardio increase weights. Done!

  • Great vid, but i still can’t believe i need 2800+ calories to maintain.
    I eat around 1600 to 1700 and i just die because im so full.
    Weird calculations man.

  • I am a shredded guy and only and only running will make you ripped
    You have to run 3-5 miles in a day with full speed but not normally..you have to run like cops are chasing you…than you will get shredded look..

  • I’m 5’2 and 145 pounds I’m a size 8-10 I want to be a size 2-4 which would make me 110-120 pounds (still very much healthy). I currently eat 1,500 cal and feel ridiculously full, my job is very active and I walk my two huskys every day for about 45min at a fast pace. If I’m in group 3 that means I need to cut 100cal every 2 weeks, so 200cal every month… but only for a month and a week because you’re not supposed to eat less than 1,200cal. A pound of fat is equivalent to 3,500cal. So 3,500 divided by 200 is 17.5weeks… that’s 4 months just to lose one pound of fat?? Are you joking me? Please tell me I did this math wrong ��

  • Helloo Natacha I love your videos ❤️
    I have a question do I increase my calories 100 cal every day for 2 weeks or in total of a week?

  • How do you lose money on intermittent fasting?? I’ve been doing it for 2 years and lost 60lbs.. I lost cravings for sugar and balanced my insulin levels.. So I believe your wrong

  • In the sustained fat loss approach, if you have added 100 cals a week but some weeks you’re more active or (eg I go on very long bike rides sometimes) should you eat these cals back? Otherwise you won’t really be in a surplus!?

  • I wake up at 5am and I work out at 7pm. Could I have some advice when I should start my fasting period and when I should eat.


  • Looking ripped is nice and all, and I lift heavy, but cardio is the real deal folks. I got my stamina up by jogging, then I turned to a more high intensity sprint type cardio regiment. You want to be well rounded and not just targeting muscles for a specific look that have little, or no real life application.

  • In summary: Work out well (all sorts of strength/resistance-focused stuff at the gym) 3-4 times a week. Ideally a cardio workout once/week, but that’s optional. Treat yourself right by eating a sensible number of calories that science says will support your health (use a macro/calorie calculator set to “stay same weight”, with +100 calorie surplus for fueling muscle gains). And really allow yourself to rest on your rest day. Eat the same amount on workout days and rest days. If you’ve been eating a restrictive calorie diet, start bumping up 100 calories every two weeks until you hit your “maintain” calorie number. If you’re trying to lose 2 dress sizes (or for men: If you’re trying to shrink down a fair amount of size) from fat loss, and haven’t been on a restrictive diet, reduce calories by 100 every two weeks until you hit your “maintain” calorie number. Eventually you might get so strong from all the 3-4 strength workouts a week, and your body adjusts to burning more fuel, that you need more calories, so consider adding 100 calories to your maintain number if you’ve been at that number for a while and you feel tired and like you might be held back in workouts by your current calorie intake.

    I know that’s a lot, but I don’t think the video could really be much shorter without leaving important stuff out. So the summary can’t be very short either. Thanks for the video, I think this helped me understand the metabolism part of health better. Not many other videos address long-term and the how/why of it taking so long. But this sounds like a really solid approach.

    I’m actually just trying to wrap my head around my health, even though I’m nearly too thin and I’m sedentary. I realized watching this that I’m probably not eating enough calories/protein/anything. I don’t have a traditional eating disorder, but I do forget to eat often times. This reminded me I’m not fueling enough for just covering the basics of my metabolism, most likely.

  • The last thing you lose is muscles because the body will get energy from stored fats. You’ll only lose muscles if you dont have fat stored

  • I dont count calories anymore, did it long time ago and it helped to eyeball my portions of food, ive been carb cycling for long time without even knowing i was doing it, i always felt so good eating everything i want for two days (sats n sund) the other five eating moderate carbs (only complex 300g) high protein high fat) doing that i manage to stay lean year round for four years now (56% bf) thanks nice info

  • Hey everyone!! ��

    I know this is a longer video for me but it’s a question I get so often that I wanted to take my time and answer it right! ��

    Thanks for the support and constant love �� A return to the usual weird, sugar-rush style Natacha soon! Xxx

  • Hey guys this video is a bit old but thought I’d leave a comment asking a question hoping either Natacha or someone who knows about all this stuff could answer! She recommends only doing 1 cardio session a week, but I absolutely love running and am currently training for my first marathon. Is it impossible to lose fat and gain muscle while doing a high amount of cardio? Or is that just her suggestion but not necessary, and is there a way for me to have both? Fat loss while still doing lots of cardio required for my training? I also do resistance training 3-5 times a week so I am still building muscle, for references

  • anyone else find that https://www.transparentlabs.com/pages/calculator is bullshit? I filled it out and no results.. just spam and ads

  • I was so scared to increase my caloric intake and did gain about two lbs. weighed myself three weeks after and lost three lbs! I lost 26 lbs so far on my weight loss Journey and now I’m looking to tone up my body (primarily through fat loss).

  • Fast forward 6 years and Intermittent fasting has become king of all nutritional programs. It’s not a “diet” it is the most sustainable approach with indisputably the best results.

  • I’m 46yrs and always played sports and was active but had gotten lazy and fat was at 214.9lbs two months ago. I started jogging 3mil per date with a Keto diet and have lost 23lbs, should be back to high school weight in 1-2 more months. Jogging is great because like you said it’s cheap and everyone can do it. Just get off the couch and get active.

  • Thank you so so much!!!! I was starting to lose motivation because I was on a calorie deficit diet and wasn’t seeing any change. But your video makes so much sense!

  • Great video. I’m definitely in the first group as I’ve been struggling to figure out how to maintain my current weight/size after losing weight.
    Well explained, concise.
    Thanks for the video.

  • Yes, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every weight-loss method that was available, but in the end not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my buddy who told me unbelivable things about it and so far to date I have effectively dropped 17 lbs in 3 weeks!

  • For the average person i dont think its a big deal to even worry about. Suddenly being able to see your abs will be much more apparent and appealing than a slight loss in muscle mass.

  • I love almost all your videos Jeff, your the best out here buy far!!, but this one seems more like a protection speach of your own diets and products! 
    IF is not a diet! Its a sustainable lifestyle! I have been a skinny man, 50 years old. I’m in the best shape ever after 1 year of IF. More muscles now than I had when I was 25!! And being social, eating out with friends and family not doing IF at those days is not a problem. I’m still in the best shape ever!

  • Do you recommend any resistance/strength training that’s suitable for plus-size people; preferably easy on the knees? I’ve been successful at dropping weight and still have more fat to lose but I am wanting to get to the point where I begin to tone and strengthen my muscles. Any suggestions are greatly appreciated.:)

  • For group three: 100 calories deficit every two weeks until one dress size within your goal seems like it could be quite steep. I’m assuming there should be a cutoff point in terms of how low you go with your calories? Would love if anyone knows if she still stands by this (especially considering she is much more into intuitive eating over tracking now) or if she has gone a little more in-depth about this approach in a more recent video?

  • Often I feel like that when I start exercising or training, I start eating much healthier. Or I tend to eat healthy in general, but I can be too exhausted or hungry to go through the effort of making diversified food.

    The thing with training though, is that I stop craving sweets, drinks and unhealthy food. I would assume it’s for not being hungry and getting enough food, as well as having all the nutritional needs filled no need for extra energy. And feeling emotionally better so no need to improve it with that stuff, already getting that feel from training.

  • Do we need to count calories? Really not feeling that. I’ve not been restricting for two years now but I don’t want to give myself any chance to start or obsess over it again

  • This guy doesn’t watch basketball, hell of alot of running and guys are chiseled, Dennis Rodman one of the most fit guys in basketball

  • Sorry if this has been asked already: i feel like im between groups 2 and 3. I have been restricting calories and occasionally indulging for the past two years. Ive lost 25 lbs and kept it off but my goal is to lose 20 more lbs so i can have a healthy bmi. With eating 1400-1600 calories a day, should i be increasing calories even if i want to go down two sizes?

  • i was losing weight and building muscle slow and steady before the lockdown, i was 3 months in. i got bumed when they closed, i was starting to see results.
    So in the quarantine i kept it up on a lower level with resistandsbands and stuf. im now in better shape than before the lockdown. so im glad i didnt took a step back,just a slower step forward. i only stopped training the last 2 weeks,but thats nothing. I hit the gym yesterdag and it feld glorious, but now im in pain,LOL.

  • Man, you are fucking awesomw. Here In Argentina we havent veen able to hit the gym for 160 days now. Of course i was and still am, working out bodyweight, 9 series per muscle a week (Training 3 days a week) but wasnt really sure if it was going to keep most of my muscle mass. Now i know, THANKSSSS!!

  • Hello… I’m just confused and worried.. After calculating my daily calorie intake, i should be consuming around only 1230kcal per day�� And i am someone that has a big appetite…

  • I’m kinda scared that the muscle gain will make me look bulky. Don’t get me wrong I want to build muscle I just wanna lose the fat first.

  • but then what’s the point of cardio? I love running but do want to focus on burning fat and gaining muscle �� does it mean I hafta swap running out for resistance training and run just once a week?

  • I agree with everything you say in the video but your daily carbs on your low-carb days is delightful. I probably don’t have that many in two weeks.��
    You look way better than me, by the way. Just sayin’.

  • I’m 16, but I’m big but not fat fat, I just have extra fat that I need to lose and I’m not sure if I should be worried about it because I’m still growing but working out would help a lot though.

  • I significantly under-eat but it’s not because i care about my weight, it’s just because I’ve never had a big appetite. Now I’m starting a body recomposition programme but I’m finding it hard because i’m not getting the nutrition I need. Is anyone else in the same boat?

  • This has helped so so much putting things really simply! I find all the nutrients side baffling. Thanks for explaining the science and rationale! Myfitnesspal makes more sense now too! I love the science included in your chanel, it helps me understand why I’m doing hours of HIIT when it gets hard ��

  • Bravo! I have been lifting weights since the early 70s. Yes, I am that old. And, yes, I have heard it all. This video, though, is the single best concentrated informational video on body transformation I have ever heard. It is sensible, well-informed, and extremely helpful. It is not just for women. Great job!!!!

  • Don’t do this if you’re still new to working out, give your body some time to adapt, you already did a whole lifting session and now you’re going to be doing high intensity training. You’ll be sore for a couple of days which you probably won’t workout in due to the soreness of your entire body and will only get like 2 days of working out in the week. This dude should mention stuff like this.

  • Amazing video! I have one question about it. I’ve been reducing my calorie intake way to much for a long time (1200 kcal). Know I am eating like 1500/1600 kcal per day. You said you had to increase the amount of calories every two weeks. But until which amount do I have to do this, if I still want to lose fat (including weight training). In the video you said until you come to the amount of calories the calculator gives you when you hit “stay at the same weight” but am I still losing weight when I eat that amount?

  • that’s not true you can always do intervals runs sprints you can add pushups in between your jogs and do some pull up all mix with your jogs and actually build your upper body all while toning and your body is more likely to use up fat before it actually burns your muscle hence soccer players video is not right at all

  • I can have only 1850 calories as a male, Im eating arround 2000 for body recomposition. Problem is that I work at an office, so I have a really slow metabolism. Only work out one or two hours in the evening, but having a job in which you are active does so much since you spend 40 hours burning more calories. I did lose a lot of weight though, 20 kg of fat in the first half year. So guess it was a deficit at first but Im now stuck at maintenance. With arround 20 / 21 % bodyfat its now becoming hard to eat in a deficit and still have energy.

  • I’m 58kg and 170cm but to be honest I feel like I’m too chubby. I have adapted my caloric intake to 1300-500kcals over time as well ugh…I know that in order to become lean I need to just build muscle and keep losing fat but I’m so afraid of gaining weight on the scale. It’s so stupid because I know I’ll probably look thinner with more muscle even if I am heavier. Does anyone else have this problem?

  • On one hand I would love to need 2500 kcal/day, but on the other hand I’m so afraid of having to eat loads to sustain my energy levels.

  • As a nutritionist I agree with you about diet and lifestyle eating. I feel that for all people they should think in long term. That’s why that for me Keto, IF. OMAD or just a traditional way of eating all work. Depending on the individual. I even change my diet accordingly to my life. If I’m more busy I’l go to a IF or OMAD. If I feel that I’m just chilling and life is ok everything is awesome I just do Traditional or Keto.
    But you lost me when you talked about the guys that sell different diets to their clients an that’s true I agree but after that you do an Ad of your supplements if you have a busy day just sip some supplement. Why Tho? When you could just do a IF.

  • Anybody tried the Custokebon Secrets (do a search on google)? We’ve noticed many awesome things about this popular lose weight methods.

  • Hello, thank you for the video! It was really helpful for me. I’m a little bit overweight, and my goal is to just lose some fat right now, not necessarily to gain muscle. I’m eating around 1300-1400 calories every day, and am doing light resistance training at home 3-4 days a week. Is my metabolism getting slower? Before watching your videos I thought that building my muscles would “make up” for the decrease in metabolism from eating less, but am I doing enough? Thank you so much!

  • I tried to make my own diet, but it didn’t work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • Ok. Because of your videos I have:
    Lost 20 pounds intermittent fasting
    I have reduced my stress/cortisol
    I lift heavy
    I sleep
    Now how do I get rid of all this fucking skin?

  • Been intermittent fasting for going on almost 10 years. Most times my eating window is 8 hours, sometimes it’s 4. I never ever eat breakfast. I eat whatever I want and have my nutrition pretty zeroed in. Gotta disagree that I cant do this long term.

  • I’m afraid of increasing calories because I don’t want my stomach or my thighs to increase in size. Has anyone actually increased calories and seen results they like?

  • I meet with a woman who works at the gym and we talked about food and that I eat to little.. For me it’s much, 1500 calories. I have bulimia and have had anorexia. But I’m trying to eat more and had my first workout yesterday. I’ve gain 1 kg. But this video helps me with knowing my metabolism will get higher.

  • Sir there is an transaction problem I want any social media way to contact you…help me to figure out this problem and I am from India.

  • I’ve been doing 20minutes on stair master before and after each heavy weight workout. Is this ideal for fat loss, build muscle goal?

  • i think it is easier and might be even better to play sport you like fasted after workout that will be funny and i think it might burn even more fat if you play seriously and for a lot of time

  • You should make workout videos for 300 pounds to up to 400 pounds, for people like me that want to workout at home, because we are scared to go to the gym because they’re going to talk about us. That’s why obese people don’t go to the gym and we lose hope. Piz help our kind.

  • I’m going to make it easy for you: you want to lose weight; stop eating junk, and eat less than you burn, there is nothing magical about it, otherwise is to make yourself a fool, and of story����‍♂️

  • I lost fat and gained muscle. I cut out all junk food and sugar.(other then 3 mini peanut butter cups a day) and even cards for 2 months. I ate every 2-3 hours at least 25 grams of protein per meal and 5 servings of veggies a day. 5 bottle of water at least Created a deficit by burning calories from 1 hour of working out a day. Counted calories stayed at about 1500-1800 depending on how sore I was from working out. I was eating a lot. I didn’t lose fat as fast as I could have nd I didn’t gain muscle as fast as I could. I did find something that was sustainable for me for a long time, which lead to long term results. I meal prepped every day 1 day I would prep 3 days or vegetables next day I would prep my protein source(usually frozen chicken in a crock pot on low for 12 hours) next day bacon and deviled eggs ect. Chick crust pizza yum. Reintroduced complex cards after I was really low on energy. Takes committment but its possible

  • Yea I try for a 13 -20 mins on bike after or a slow 30 mins walk After every workout.. I been bit slack but now picking the pace back up..start of a 3 month program to get back in to normal good shape/. Thanks great video //. I try watch them all

  • Every time I watch this channel I say to myself, tomorrow I’m gonna do this on the gym. But is so hard, because I’m fat and I’m 45 years old, so I’m doing the best I can. I’m afraid to hurt my self. But I’m loosing weight. Thank u ��

  • This is what I do. Boxing bag workout for 30 mins after lifting and some times boxing bag workout alone in the morning and lifting in the evening.
    I lost allot of weight

  • I’ve been doing a 10-15 weighted run (backpack full of unused protein canisters) prior to my weight training as a warm up. Should I do that post workout or do a light warm up prior to lifting and then my 10-15 jog regiment afterwards?

  • It’s much better to do intermittent fasting and sleep. Seriously. It’s the best weight loss strategy. Working out too much may increase cortisol and lead to further weight gain.

  • After a heavy weight training. all the glycogen in your body has been burn out. HITT needs glycogen. Where do the glycogen comes from. Thereofore it is more reasonable to do some jogging or walking to burn fat instead!

  • Intermittent fasting is basically for fat people

    If you are naturally skinny don’t even think of intermittent fasting
    It doesn’t work like that

  • This is not a video for the masses. This is a video for bodybuilders who simply want muscle mass. 90 percent of this video’s information is completely useless for an average person

  • I agree with you that eating habits should not be made complicated or turned into a religion. However, and therefore, through my own experience, I feel that Intermittent fasting is a sustainable longterm lifestyle way of eating because it allows flexibility to eat what we want without even having to get into counting. I have been on OMAD lifestyle for a couple of years now. I keep an eating window of 4 hours from Monday to Friday, and a free pleasure-based anything goes for weekends. I can add that during those 5 days I try to eat as healthy as possible with a high variety of everything and plenty of vegetables and so on. Surprisingly, I have become accustomed to healthy food, so much so, that I’m having trouble and getting reluctant with eating the so-called “cheating” or “rubbish” food on weekends.

  • Love that you don’t just talk about the research/science but actually show us your process and the nuanced take on the subjects keep on the good work.

  • So you don’t want to put that your goal is to lose any weight? But in doing so and doing strength training you will lose weight and build muscle?

  • Look how about you use a. Athlete who is an endomorph. You call this cycling but he is over 200 grams on a low day? This is so irresponsible as guys without his metabolism are going to just get fat

  • This video was sooo useful. I’ve been wondering how to achive this things for a long time. Thank you so much. You have amazing energy.��

  • Can you please help me with my big calves….i want to have slim calves without build muscle,back for the school days they always make fun of me behind my back,i’m really really tried of it. Can you please please help me!!!!����

  • The only problem with this kind of work out (asides from being exhausting on top of the usual fatuige) is afterwards the urge to eat is usually overwhelming. Need to ensure “clean” high protein food is nearby after or you going to try and eat the whatever is handy.

  • I actually reduced body fat while losing minimal strength over the last 2 months of no lifting. Shoutout to carpentry and flipping houses..full days of hard work

  • You won’t lose muscle that quickly unless you start eating less calories and starving your body. You will look smaller and flatter after not training after a few weeks but your muscles won’t go… once you start trading again you will get back to the size you were in a few weeks

  • Cheers for this, I’ve been looking for “carb cycling meal plan male” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (do a search on google )? Ive heard some unbelievable things about it and my neighbour got cool success with it.

  • Winner of a video, I been tryin to find out about “carb cycling diet plan men” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (just google it )? Ive heard some great things about it and my work buddy got cool success with it.

  • Cheers for this, been searching for “carb cycling women” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my brother in law got amazing success with it.

  • Cheers for this, I have been researching “what is carb cycling for fat loss” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (should be on google have a look )? Ive heard some unbelievable things about it and my m8 got cool results with it.

  • i was really excited about getting to eat more but my recommended calories turned out to be 1,285. I am eating about 1.6k calories every day, and my fitbit also says i burn about 1.6k every day ( i rarely go over it because I get scared) and now i don’t know what to do

  • Your cutting calories seem very high. Sadik Hadzovic who is a champion bodybuilder is 220lbs and cuts at 2150. I would like to know your weight, how many times a week you weight train, and for how long. How many times a week you do cardio and for how long.

  • I am a 5ft 6 42 year old woman weighing 200lbs I was once 163 lbs from my highest weight 240lbs I am currently doing intermittent fasting and carb cycling comsuming 50g on my low days and about 80g on my high days am I to consume more carbs than this? I’m also moderately physically active

  • Carb cycling is pointless. Calories in Vs calories out is the only thing that matters. Keep carbs consistent. Fluctuating macros up and down can cause stress to the body and cause it to retain water making you appear fatter.

  • 5 low 2 high
    on the lows 230grams of carbs is not low50gs in green veg is low
    on the highreduce all fatscarbs need to be clean like boiled rice, yams, and boiled potatoes, with protein from fish.

    now thats a bad ass diet

  • How do you track you carbs with a sushi meal do you guesstimate about how many carbs and fats and proteins are taken in or do you track it all

  • I know this was over 6 years ago and I have a tremendous amount of respect for Jeff, but… I’ve been IF for close to 2 years now. Lost over 30 lbs. on a 5’4″ frame and I 100% know I can do this for the rest of my life. It’s freed up a ton of time and while I always look forward to and enjoy my meals, they don’t consume my life. I’ve been doing one meal a day for over a year, probably about 70% of the time. I will eat food if I want to if it’s outside of my window. I’m not religious about it. It’s just about common sense. It works for me and I feel so much better. It’s a lifestyle (at least in my case), not a fad.

  • Is carb cycling for everyone? I gained 3lbs since starting a carb cycling. The split is one high card day, 3 low carb days, 2 medium carb days and a fasted day. I started 4 days ago but why no changes?

  • Gluconeogenisis is an on-demand process. Your body only makes as much as needed, so you can eat all the protein you want to eat it won’t convert to sugar unless your body needs it.

  • Jeff can you please make for us a video about WORKOUTS during ramadan?(Fasting from sunrise to sunset for one month ) and does the PPL (6days per week) kills the gains during this month?

  • I have found carb cycling to be of a great benefit in burning off fat. I do 5 low or no carb days, one high carb day, and then a semi fast day. On the 5 low or no carb days I increase my fat and protien intake. On the carb day I ignore the nutrition info and all my body to lead my food intake. The semi fast day is a lot of liquids and no food until 3 PM. The semi fast day is easy since my body is still working with the carbs from he prior day. This routine in dieting has restulted in a loss of 45 lbs since Jan 1st 2019 while allowing me to increase my run speed from 5 mph to 5.7 mph for 30 minutes and adding 70 lbs on my bench press.

  • thanks for giving whole content of the video in the description. it helped me a lot to go through the content instead of seeing the full video

  • I’m tired of all these macro manipulation tips for losing fat. Just stick to clean food choices, be on a deficit and keep active. There is much greater risk of ruining your goals if you are restricted to limiting one of the macros from your diet. That is too much stress on top of the stress you’re already putting your body through with the deficit and giving it your all at the gym. That’s how you end up yoyo dieting at least one thing should be kept flexible and simple. But that’s just my opinion. If any of you think you can handle all of that at once, go for it.

  • 230 low carb?! Did you guys also know that the more you cheat during your set the more weight you can lift? Also, racking the weights you use causes joint problems so leave your shit out for betas to clean up.

  • Would this make sense if you alternate between cardio and resistance training days? https://www.issaonline.com/blog/index.cfm/2017/the-right-way-to-burn-fat-not-muscle

  • There are no benefits to any style of diet with regards to weight loss when calories are matched. No need to carb cycle, just stay in a deficit ����‍♀️

  • I think 30 minutes walking before breakfast is lose weight fast.
    Because Fat change energy by not Carbs.
    You can burn more Fat
    when you hungry.
    It’s 10% more effective
    than takikg Carbs,not hungry. It is showed by

  • Carb cycling is only good if you can eat six to eight meals a day and you’re pretty damn active. If You’re the type that can only make it to the gym a couple times a week you better stay clear of carb cycling

  • Prophet Muhammad (saw) said the best fasting is what prophet daud (david) had.
    And he fasted a day and left the day after
    (I am just couting the gist of hadith not copy pasting hadith )

  • get you body weight x 16 to know how much calories you must take, i weight 156 kilos-:344 pound *16 is 5.504, so far of reallity, i diet in 2700 a day.

  • Whats the point of having those huge ass muscles when your heart is dying? I would like to thank my jogging activities for my sexy legs!

  • A proof that this totally works here

    After like 5 moths of having a restrictive diet and killong my with cardiovascular workouts I decided that it was enough. I was sad because even the big amount of training and the stric control of what I ate I wasn’t seeing results, except a little lose of weight that made my body lose its curves but still kept the chubby tummy. My metabolism…super slow, almost inexistant and I was always thinking in food.Then, a few days ago I found in my YouTube recommendations this video. It was like a reveal. I have just been like 5 days eating more and training with weights and for real, I’ve lost about 0.5 kg (1.1 lbs) and I am more toned too!! I’ve been doing legs, glutes, abs and waist excercise with two weights of 1,5 kg each one, and de difference is shocking. I think thanks to this girl I’ve been able to open my mind and let go my ED, feeling happier with myself and with the people around me, who were worried about my health and my emotion changes(I was usually upset and irritable, and I felt like trash and exahusted) Now I have more energy and I can do better my workout routines, and they are more effective. I just hope girls that you don’t be affraid of increase your food intake, always being in a healthy and balanced way, or using free weights in your training, because believe me that’s what really matters. Firstly, maybe if you weight yourself you’ll notice a little gain of weigth, but that’s liquid retencion and in two days you’ll lose it. Yeaterday I eat meatballs and french potatoes cooked by my mother…that had would been impossible a week ago and probably the fault would break me down…but even eating that and being affraid of a gain weigth today I’ve weigthed myself and as I said before I have lost 1,1 lbs…just in 5 days, so imagine how it will be in several weeks. Greetings and strong support for all.
    Thanks Natacha for open my mind.

  • who said you only have to jog and not lift weights?��‍♂️��‍♂️ Kind of stupid to say it’s a down fall of jogging is it doesn’t build your upper body. That’s like me saying bench press is bad because it doesn’t build your legs. STUPID��

  • I didnt watch the whole video but when I did I see he said some useful stuff but what he saying to not run dude I guarantee you have runners have more stamina and resistance I’m done

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Some people said that there is no reason for him to removie his shirt answer here

    Then how do they understand he have muscles so he should and he can also show

  • IF is actually fairly easy long term because most people already do this. We skip breakfast, we may have small lunches, but we eat big dinners. Make some adjustments, cut out refined carbs and add in more veggies, and you’re good. And you dont have to do it all the time. You can cycle your IF hours depending on your weight loss goals. OMAD is my personal favorite. It works with my schedual and my eating habbits.

  • thanks for the content, very helpful, I’ve lowered my body fat to 15% after getting notes from your vedios, I’ll hit 10% with 250 pounds if my calculations were right, thanks alot <3

  • Hey natacha. I know this is a very old video but you’re my last hope. I’m actually writing this comment after having a mental breakdown over what to do. I’ve been struggling for so long. I started off doing your group 2 approach, and upped my calories from 1500 to now 2000. I gained a bit of fat but I got my period back and I’m much stronger now. But I have one question about your sustainable fat loss approach. Will it work for someone who already has an experience in lifting? Like not a beginner in lifting? Because during my weigtloss journey I used to do weight training along with cardio so I’m not sure if body recomposition will actually work for me because I’ve read so many articles online that it only works if you’re new to lifting. I hope and pray you’ll answer this, because after losing 50 kgs in God knows how many years I really don’t want to give up now. It’s taking over my entire life. Please let me know. I love you. X

  • Im a runner and this is very true. I love running 20 mins no more than 30 at an intermediate pace 6 to 6.5 minute mile every other day for sure and then hit the gym for weights. I gain muscle and lose weight.

  • I’m 26, 15’11 tall, weigh 13.4stone (187lbs roughly) looking to lose fat. I do 16:8 fasting, eat between 12:00 20:00. I do Monday Tuesday Thursday Friday Sunday >50g carbs 180g protein 75g fat. Wednesday & Saturday I aim for about 250g carbs, 180g protein 60g fat. Every day I do a 2.5km run (fasted). After work at 17:00 I do a 15-20min HiiT work out. Every other day I do a leisurely 30min walk. Burning roughly 700 calories per day, eating roughly 1700 calories per day. I’m losing about 2-3pounds per week and I’m on week two. I feel full of energy but also challenged. I think consistency is key in anything you choose to do. Anyone have any tips for me?

  • Ego has landed why no shirt? And rubbish answer anyway listen mate you over love yourself only thing good in this video is the wall well pointed

  • you mentioned that the only way to avoid “plateau” is to increase time… however, there is the effort factor. run for 15 minutes… then increase speed and output and aim at increasing “distance and speed run within 15 mintues” this higher output will bring gains.

  • if 1 jog for half a year 40 or 1hour a day 4.0 speed 2 incline and eat healthy foods. Do you think I can lose at least 40 pounds?

  • Very interesting!!! This is actually what l’ve been struggling with. My energy levels are dropping too much which makes me drink energy drinks to get through the day. But l keep lifting heavy weight and less days of training and it helps.

  • Faaaallllse…. Jogging does not take away your muscles…. Well sprinting doesn’t. You seen sprinters bodies? Mofos ripped to shreds. Is he on dope?

  • this guy is a bit off at times…. jogging doesnt just excercise half your body, it sorts out your whole body, especially the inner organs….. it tones up all muscles although I accept it doesnt INCREASE upper body muscle size, but I would say jogging is worth more than he is making out

  • Omg after watching sum videos Cardio Running & Jogging it is wrong!����, i almost workout bout a year from now. Yeah i got muscles but not rily big! Bcuz i do 40mins Cardio everytym i start my workout evry Freking day! & now i stop Cardio, hope this time im doing ryt & get gud result for my muscles & abs!��������

  • I made a bet that I would get a 6 pack in two months, I fit in the category skinny fat and I’m wondering if just jogging for fat loss and ab exercises could get me there?

  • I am trying to lose 15 and I am not big but it’s my pre baby weight and I want it back but I haven’t wanted it bad enough I guess. I am trying to do better and just be mind full. Do common sense things. Good video

  • The problem with carbs is the refined carbs people focus on like white breads, pasta and rice but legumes, fruit, veggies, potatoes and whole grains are considered whole carb sources and much better for your body.

  • How to stop eating sugar indefinitely
    Simple a compromised oral cavity
    My back tooth had a simple hairline fracture but due to the crack I can no longer eat sugar artificial or natural
    I Associates sugar with a jackhammer pain radiating from my jawline to my head but sugar is the only trigger that causes pain
    But due to that simple crack I’ve lost 80 lb weight now 130 lbs

  • Hi Natacha! I love your videos! I used to lift and build muscle at the gym, however, because of COVID-19 I have not been to the gym… My question is how do you build muscle from home? The only thing I have available are resistance bands. SOS! haha Thank You!

  • Dear, I just want to tell you one thing, please do not demotivate people about jogging! It’s indeed a best exercise anyone can do this throughout in his/her life.. I am jogging from past three years and there is no any problems with my joints, even I left gym after the realization that jogging is way better than gymming for long hours!

    So, eventually I want wanna tell you that, if you can not motivate others so please don’t motivate them with few illogicall facts about the disadvantages of jogging!
    Stop demotivating others.
    God bless you bro!

  • Can you use jogging as a warm-up before going to gym for work out? Just for example jogging for 10 to 15 mins before going to gym is it ok?

  • I like the way he starts off the video running is the easiest thing to do you don’t have to learn anything about running haha yeah right super easy if you want to run inefficiently and get injured all the time,doesn’t know what he’s talking about needs to stick to weight lifting just remember this, the legs feed the wolf✌out.

  • yeah stupid fucker…try those words again when you try to jog 10kms atleast alongside me matching my speed…what else do you expect from “no brains” category people like the one in the video…

  • I think you might have forgotten to mention some of the great benefits of jogging/running. It’s a very good cardio-vascular exercise. You can look great on the outside but you also want to make sure you stay healthy on the inside. The same applies to your respiratory system. It helps to improve your endurance. Finally good for mental health. But surely you don’t have to actually jog/run.