Blair’s Before After 9% Excess Fat Lost, Muscle Acquired, Back Discomfort Gone


Building Muscle For Beginners & After Weight Loss

Video taken from the channel: Fat Meets Fire


Leg Slim + Butt Lift Workout! 10 Minute Home Exercises for Beginners with Tiffany

Video taken from the channel: PsycheTruth


How I changed my body-fat settling point and more..(Living Lean Podcast)

Video taken from the channel: SSD Abel


RP Webinar with Mike and James 5-19-2020

Video taken from the channel: Renaissance Periodization


Keto Salt Lake 2019 06 Dr. Adam Nalley: Tuning the Thyroid with Ketosis

Video taken from the channel: Keto Chow


My TOP FAT LOSS TIPS That Changed My Life | From FAT To SHREDDED

Video taken from the channel: Will Tennyson


5 Tips To Avoid Muscle Loss

Video taken from the channel: PictureFit

Blair’s Before & After: 9% Body Fat Lost, Muscle Gained, Back Pain Gone Meet your fellow Blender, Blair! Read her entire interview below to learn how she did it, why she did it, how long it took her + lots of great tips on making changes towards a healthier lifestyle. Most people trying to lose weight want a trim yet toned body. Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining muscle. Introduction.

The 1-year global prevalence of low back pain (LBP) is 38%, with the highest rates occurring in women and persons aged 40-80 years.The population incidence of LBP is directly associated with body mass index (BMI); moreover, risk factors for LBP include overweight and obesity.Obesity is defined as a BMI exceeding 30 kg/m 2, and overweight is defined as a BMI of 25-29.9 k/m 2. According to the Centers for Disease Control and Prevention (CDC), more than two-thirds (68.8 percent) of adults are considered to be overweight or obese.In addition to health risks associated with being overweight or obese, it can be costly. The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008.Because of the health risks and associated costs, there has been a push. Pain that persists in a subset of patients after surgery Marc Russo, MBBS, DA(UK)FANZCA, FFPMFANZCA Executive Officer, International Neuromodulation Society, 2011-2017 Hunter Pain Clinic, Broadmeadow, NSW Australia.

Failed Back Surgery Syndrome (or FBSS) refers to patients with persistent or new pain after spinal surgery for back or leg pain. The mean age was 10 years: 25% were ages 1-5 years, 40% were ages 6-11 years, and 35% were ages 12-17 years. 55.2% were male, 78.2% were White, 2.9% were Black or African American and 4% were Hispanic. The mean body mass index (BMI) was 18.7 kg/m². The mean duration of diabetes was 3.9 years and the mean HbA1c at baseline was 8.2%.

Even a small reduction in belly fat can result in improved health. A study published in September 2016 in Translational Behavioral Medicine examined the effects of a 5 to 10 percent weight loss. Throughout a 15-week behavioral weight loss program, patients ate a calorie-restricted diet and engaged in 150 minutes of moderateto vigorous-intensity activity per week. Having a normal-range body mass index, or BMI, may help lower your A1C. According to, you fall in the obese category if your BMI is over 30.0.

Overweight is 25 to 29.9 and normal weight is 18.5 to 24.9. You are considered underweight if your BMI is less than 18.4. 1. You Have Too Much Body Fat Covering Your Abdominal Wall. Strong abs aren’t the most important component of a visible six-pack; low body fat is. If you have too much subcutaneous body fat covering your abdominal area, then no matter how many hours of crunches or leg raises you do, you won’t be able to see your six-pack.

11 foods that are causing your joint pain. If you happen to be sensitive to one (or more) of these hidden joint pain triggers you very well could be making your pain worse without even knowing it! 1. Alcohol: Many of us enjoy a cold beer or a glass of wine from time to time.

After all, experts say in moderation alcohol could have some health.

Alexia Lewis RD

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

[email protected]

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  • I can vouch for the “cut the sugar increase the protein” plan. Not only when I was younger and wanted to join the military and they told me that but also now that I’m back at it again. First thing I did was cut processed sugar as best as I could and add as much protein. I just got done doing my first weight in on my channel and gained 10lbs putting me at 536lbs but I lost inches all over my body. I can only assume that the weight gain has come with regaining my muscle.

  • very pretty lady and well explained video. thx will give this method a shot. otherwise I’ll take bit of bit exercises and join them up with my simple squat, side lunge and sumo squat along with plank and side arm planks with press ups. before jumping onto weights the very next day

  • okay so im one of those skinny fats lost weight with mostly diet alone got flab and fat on gut and my pecs just started cardio and lifting im so weak weaker than ive ever been i want to gain but i say i still have at least 30 pounds of fat to lose what should i do continue to cut or start bulking

  • Are you considered a newbie if you’ve been going to the gym for 10 years, not really changing your diet therefore you still look the same as did 10 years ago?

  • I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • My girl used naturekindness .com for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • Whats your age, height, and weight? Also waist size?
    So far I’ve lost 120lbs. Currently I am 29, 6ft, and weigh 180lbs. After I’m done losing the fat (another 10lbs maybe?) I want to bulk and gain muscle.

  • If im hungry and i dont eat till 3-4 hours because im waiting for food, does that killing my gains?
    Answer this please because i often get hungry and could not eat until 3-4 hrs..

  • Summer is over and my bench has decreased a lot. My football player friends that I was stronger than are now above me and I feel very insecure. It’s a weird feeling knowing you can lift something, but when you try you can’t. All the equipment I had at home during summer was a dumbbell. I curled most days all summer. I’m upset

  • Hi RP Docs,
    I just have 12 questions, 3 comments, and a limerick.
    Why do I see stars after I brace for heavy compound movements and what do I do about it? Thanks so much.

  • Guys make you smoothies do some laps every day sit ups push ups burpee‘s squats do it ever day I’m 13 I was lazy now I got abs it you might be sore but keep going

  • Some background information before the questions.

    I started to train at the age of 16. My broad jump was 180cm. During that time, most of my physical activity came from P.E. classes at school. After 6 months of following plyometric routines online, I got to a 265 cm broad jump. Then I joined a gym and after a year of linear progression, I achieved a 300 cm broad jump. I was afraid of “slow intermediate gains” and did a bunch of resets on a program with similar loading parameters as “5×5”. That got me into a 6-month plateau. Then I switched to a similar program to the Texas method and in 5 months acquired a 315 cm broad jump.

    What yearly rate of progress could I expect? Is a lifetime goal of a 375 cm broad jump totally unrealistic?

    What are your thoughts on accommodating resistance for broad jump training, especially for box squats?

    I never do deadlifts, but do plenty of power cleans and hang power cleans. Could that limit my rate of progress?

    What are some good resources on a good broad jump technique? I have been studying broad jump videos of NFL combine. It seems that everybody jumps differently.

  • Watched a video shot fasting while maintaining muscle. The body has become used to going days without eating from the hunger gather days while maintaining muscle to survive.

  • Good information but it was like listening to a fast tape, had to stop and replay the info a few times. The baby crying in the background made it hard to hear.

  • I get around 1200 calories per day and I noticed I’m losing weight but it’s so slow it’s demotivating me I want to be 85 to 80kg at the end of this month but I’m losing 2 to 1.5 kg per week

  • You should have devided by 0.15 not 0.3 because will nr 2 will probably fill the rest with carbs and they take 15% aswell to digest.. so this is a mistake which makes your calculation double as it should have been

  • You say at 44:50 that artificial sweeteners increase insulin. However this paper says otherwise: for sucralose and acesulfame potassium. Can you explain that?

  • Hi, I’m gonna try this. I’m not overweight or something, but I just don’t really like my legs. So I’m gonna workout. I will try to keep yall updated. Please comment so I won’t forget, I will update this tommorow.

  • Does someone know if you stop working out let’s say for few years, and then you start again. Does that make me you a beginner again?!

  • ok heres me:i was 64kg eating only 400cal and run for 2 hours/day no rest day(for 2years)
    one day i got fed up i binge like crazy even i was full stuff my mouth with food and wamted to kill.myself i guess had enough and my solution raise my cal to 1200….boom gained i read about reverse diet……now i only run 4km/day mon-thirs and weight lift 1hour and 30….now increase my cal 1350 my weight is steady now to 74kg no change but im happier, no depression since im concern fat…i mean when i was doing running im buns…now i can feel my muscles are harder but i have fats jiggling around me….whyyyy???

  • IMO getting super lean is not worth it for the average person. I did a couple years ago and was pretty irritable to everyone around me. Being that lean just wasn’t helping my mental well-being. And you know what? Nobody gives a crap if you’re lean lol. Sure, you’ll get compliments but in the end that’s not all that gratifying. I’m happy now and I think I’ve just accepted I’m not going to be shredded. It really doesn’t matter. I can still look good at a higher bf %. In fact, with a t shirt on, I look way better and more muscular with a higher bf than a low one.

  • Will, I’m 47 and currently trying to lose 80lbs. I am 20 pounds down so far. Just wanted to say thank you, your tips and challenges are amazing. Your content challenges me to try harder. Gonna try your mother’s raspberry chicken recipe, that looks delicious AF. LOL! Thanks again man, I am hoping I don’t lose too much muscle and am working out with bands during the pandemic. Eggs and egg whites are magic when it comes to weight loss.

  • I bulk for 3 months and gain about 7lbs and a bit of that is muscle and then diet down for a month and lose 7lbs. I have been able to keep most of my gains this way. I did work out for about 8months before my first diet. This works for me as I put on muscle quite easily as well as fat, so a long term bulk would not benefit me. I am 6foot 218lbs at about 20%. We are all different and have different needs.

  • Oh wow I had the EXACT same thing going on for me. Started being fat my whole life, making a change when i was 17. I was really thin when I was 19, like i lost 20kg and was thinner than my gf, like you in the second pic. So now im at the third pic, gained muscle, not fat but a little chubby. Im trying to work up to the 4th pic and im 21 now!:D. any tips anyone? im working with a Personal trainer now too and its REALLY helping out for me.

  • How do you eat high amounts of protein while still not eating a ton of calories? I’m 5’6 and 200 lbs. I’d like to be at 180 with muscle. Love your videos

  • The calculation at 2:15 is a lil false as you only consider the calories burned by digesting protein. Fat burns only 0-3% (I think 0 is quite unrealistic), vs carbs (5-10%) vs. Protein (20-30%, all according to quick google search). So the amount of calories saved varies pretty much and can range from 524*0.10 to approx. 524*0.3 or so, depending if your replacing with carbs or fat.

  • Thanks for the great content! Could you please maybe do a video on egg whites consumption and the possibility of biotin deficiency?

  • I started bulking 3 months ago and I love it!! Lost almost 100 pounds since last September and I put on about 10 pounds during this bulk. My benchpress, squat, deadlift have all gone through the roof and it feels good to be strong!!

  • Will, how do you incorporate this method of eating when you are a skinny guy who is squishy, but not wanting to lose weight per se?

  • As specialist, I believe Femalix Secrets is great way to completely erase your cellulite naturally. Why not give it a chance? perhaps it can work for you too.

  • What i did was i went for cardio every other day after lifting weights it’s pretty effective in losing weight and maintaining you can just alternate the meal plan too high carb and low carb days

  • I came to to learn how to lose muscle because I’m genetically very stocky with thick muscle.
    I’m huge with 30 inch thighs naturally.
    Instead of running marathons or doing crack or meth this vid may work. ��
    I will do HEAVY Squats, Deadlifts and Flat Bench to raise my Testosterone level because of my age but will do HIGH REPS and cardio for the other days. I have the Helmet Strebl workout too.
    I guess the main problem is that I love protein too much…been trying to more towards a heavier veggie & fruit diet. I try to stay away from dairy and too many carbs that are not veggie carbs. (Mainly sweet potatoes, potatoes & rice) I feel it’s much easier for a skinny guy to get muscular than a muscular guy to lose muscle without it turning to fat. Defeating genetics is hard. My Dad looks like a thick ass powerlifter and so do I.
    So eat 1000 calories or less per day and limit my protein intake. 1000 calories a day is easy just 3 to 4 meal replacement drinks a day and water and add Lucein Amino Acid to my meal replacements with supplements.

  • The best treatise on thyroid function that I have seen. Brilliant and thank you.
    Just trying to put it all into practice.
    Noticed some positive changes already.
    It works!!!

  • That shirt makes your look huge. Or the angle? Something you just look broader. Maybe I’m just a crazy person…That could also be a thing

  • I wasn’t able to lose weight without demonizing the foods that I liked to eat. I hate to admit it but I was moving towards mental illness just to achieve success. I really related to your weight loss story

  • Nice simple workout that you can do without anything and can do anywhere nice. I want to lose weight but I’m lazy, the most I do is walk.

  • Too fast, too canned, too much effort to be funny. Presentation information was probably good if you could follow him. Selling a book. He is also overweight and tries to get you to believe it’s all muscle. Needs work on his ego. Sorry for the negativity but he seemed to present his ego over content.

  • can i drink my calories from gazpacho i make at home? 1 liter has like 100/150 calories because i use very little oil
    even if i drink 2 liters every day thats only 200 or 300 calories.
    is it a bad idea?
    does this even count as driking my calories?
    or by not drinking your calories” do you mean “dont drink your carbs,dont drink your proteins” because drinking macros wont make u as full

  • I weigh only 60kgs(132 pounds) and im currently 4 months into a push, pull,legs plan. I eat around 60-90 g of protein a day, is that enough protein?

  • Little fatty boomba. I was pretty fat there for a few years too (65 lbs or so). I don’t see how you avoided a bit of loose skin. I lost the 65lbs over the last year and when I bund over (kinda in a crunch position) I have a bit of sag on my lower abs.

  • I did these exercises every mrng and evng.After 3 weeks I felt my thighs are almost slim. This is Damn amazing..I will update after 3 weeks

    Now my thighs are in good shape and I ve lost some 2 pounds…I’m very happy with the get better results you can also do additionally skipping and situps etc…all the best to everyone who’s going to do..

  • I’m lucky to live in Arizona and see Dr Nally. I switched to him last year after hearing a podcast. I am at goal weight and have seen many other benefits of Keto at 68 years old.

  • My girl used for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • Thank you! I wish you had gone a bit more into nodules…but still one of the best presentations I have seen yes. Humorous and informative

  • Anyone know what is Femalix Secrets about? I hear lots of people completely remove their cellulite safely with this popular cellulite erase secrets.

  • what about if you are trying to bulk is it still better to focus on protein and low cals or go all out with protein and high cals while working out. I’m new to all this and really trying to change myself

  • Its surprising how people have not heard of Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • Anyone else start a fitness journey because the pandemic wrecked your life and now Will Tennyson videos are what keep you on track?

  • has helped my friend so much with his weight loss. He also used to workout 3-4 days a week and follow lean diet. I have never seen him so happy and confident.

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • What are the best exercises though like should I just focus on running, walking or weight lifting or both. May seem like a dumb question but I wanna lose weight but build muscle but not necessarily gain too much muscle and therefore gain weight. I’m 190 pounds and 5’9” and 19 yrs old trying to get down another 15 pounds maybe if that is reasonable

  • The 1-1 fat to protein ratio in meats depends on the cut of meat, how lean the animal was and how much the butcher trimmed it. Most of the cuts I see in the market are too lean! Also, when you cook it, a lot of the fat renders out into the pan. That’s why raw bacon has a whole lot more fat than cooked bacon.

  • 0:15 how did you reached this? With no training at all just less food? Those muscles were already under your fat? And you already had veins showing on your biceps etc.? That must be some sorta jackpot genetics then right? I’m really lost. I mean I’m skinny fat and can’t even reach that. I have a BDD Disorder and it’s really hard to find motivation to stick to weightlifting for longer than 2-4weeks. I always have this problem in my head that even when I get my body fat a bit more down and/or have a better body in the end, whether it’s like this 0:15 (which I would be happy with already) or even bigger and your current form.. it always hinders me to keep pushing because I think when I still look that skinny and “ugly”(in my case) in the face because only my body really changes, then that ugly face will never change no matter how much muscle I have and how big I am. I tried almost anything to lose body fat and to add more muscle to just change my whole me to maybe get back on track in life somehow, but I’m also 25 now and don’t know what to do anymore, I’m at a big loss in my life… literally at the end! I can’t even leave my house because of my BDD disorder which makes it all even harder because a gym is not even a consideration, it just makes everything once again even harder. not that I can’t go into a gym but the fact that I can’t even leave my house, that I have this problem. It makes me even more unmotivated because I don’t know If I will ever overcome this, because BDD will always be a part of my life. I really don’t know what to do anymore, everything seems so pointless in just trying. Because when you still looked like this in the face at 0:15 but had this body which I can’t even reach, no matter how healthy and clean I eat, be in a 500cal deficit and maybe even do weightlifting at home, how will I ever reach your current form when I will never have the motivation to keep going at even that point? Or how did you changed so drastically in your face? Just because of putting on THAT much muscle mass? Did you used any sort of hormones or Testosterone to get start? I feel like I might be on defiancy or something. I don’t know what to do anymore or If I should just give up. I know you @Will Tennyson or anyone will ever read it anyways but I just felt down and lost, once again.

  • Glyphosate/ Round Up, the herbicide, also screws up a LOT of metabolic processes. Look this up on Dr Huber/Grassfed on YT, speed hi up to 2, he’s a slow talker. It binds the soil minerals making them unavailable to the plants, Plants need the minerals to MAKE to vitamins as well as puitting the minerals into the plant in a chelated form for better absorption for us and animals. Round is widespread in the food supply. Look up Tony Mitra’s Poison Foods, $10 on kindle. He lists 7000 foods and their Glyphosate levels. Even some listed “organic” have frightful levels of glyphosate like chickpeas and lentils, Dr Huber spends half the video showing how Round Up damages and destroys crops, and then the second half showing how it damages and destroys guts, bees, livestock and humans. Then fertility and gonad damage.

    PPI. Proton Pump Inhibitors. Proton pumps aren’t just in your stomach. ( and many alterntive docs question the widsom of stopping stomach acid production). Proton pumps are in every cell membrane in your body, They are needed to pump certain molecules in and out of your cells. Mitochondria,, inside of cells are particularly high in proton pumps. So by giving 15 million Americans PPI’s (there are 350, million people in the USA), doctors are assuring that they will continue to have weak bodies and never be cured and well. 18% of PPI users had a higher cardiovascular death rate. PPI’s are not supposed to be used long term. A few weeks is all they are supposed to be used. PPI’s can cause fatigue and arthritis.

  • @binod  something that worked for me and I lost like 15 kgs in a month and a half (results may vary):
    1. Cardio. (basketball, football, running, stationary or regular bike, etc.)
    2. Compound exercises. (squats, lunges, push press, etc.)
    3. replace soft drinks and juice with Water, Tea, or Coffee.
    4. your meals need to consist of 3 major products: starchy carbs (rice, pasta, potatoes), fibrous carbs (vegetables), and protein (chicken, eggs, beef, lentils, etc.)
    5. after the first two weeks then you should do a cheat meal every weekend so you don’t go crazy.

    Brandon Armstrong

    0:46 If I am training for powerlifting, how long should my hypertrophy phases be in relation to my strength phases?

    Drew Middlebrooks

    4:20 Why is FFMI useful or relevant at all?

    Hayden Dunn

    15:55 Is the two a day structure laid out in the at home templates sufficient for training after a vacation of a week off training?

    Payton Downs

    21:50 If I usually do not train in the first two days of a deload week during a mass, is it OK for me to do the same in a cut? Should I stay in a deficit when I do this?

    22:45 Do I need to be soreness-free 24 hours before training a muscle group again?

    Luis Frielingsdorf

    25:38 Does training legs grow the upper body?

    Xiaochen Liu

    30:25 Any experience/tips for clients that did scoliosis corrective surgery?

    31:42 Are compounds easier to progress than isolations?

    Cole Dano

    37:20 How to add volume past the MRV?

    38:30 Why do we purposely underdose frequency/volume in meso 1 and overdose frequency/volume in meso 3, instead of always using the “ideal” frequency/volume?

    Steve Blair

    47:30 What weight should you use on the first week of a mesocycle for exercises you did In the prior mesocycle as well? I feel like I’m spinning my wheels.

    Patrick Barney

    52:12 Can you prioritise different goals for upper and lower body respectively simultaneously? (e.g. upper hypertrophy lower strength)

    Zach Droll

    56:50 How to determine MEV for weightlifting?

    Erez Erez

    59:15 How to increase sets in a mesocycle? Do you increase them weekly or bi-weekly?

    Areen Salam

    1:01:55 What is CNS fatigue? How long does it take to recover from?

    1:04:00 Can you explain resensitization for hypertrophy? Is it just resetting, or are there physiological mechanisms at play?

    1:04:37 Why do we look puffy after eating carbs?

    1:06:35 What to do the day of a photoshoot to look better?

    1:07:22 How to coach a complete beginner for fat loss/recomp/muscle gain?

    1:08:28 How to dissuade/inform a beginner from/about taking gear?

    1:12:57 Do flexion rows/forearm volume impact recovery of other muscles?

    Pico Rodriguez

    1:14:47 Is 80% of someone’s muscle mass due to their strength and 20% due to volume?

    Samuel Turner

    1:18:50 Can most naturals achieve the Captain America physique? What steps should we take? Can most steroid users get there? What about his FFMI?

    Patrick Norie

    1:20:55 How was James’ weighted vest weight loss experience?

  • Hi I have been watching your videos. I really admire your work. I want to ask you is it possible to lose Belly Fat by lifting weights? (doing some cardio as well)

  • Time-Stamps:

    2:00 Where the passion comes from to talk about fitness

    3:49 My early struggles with dieting and more..

    9:44 The catalyst that made me shift towards a more sustainable approach to diet and fitness

    16:30 Will being lean make you happy?

    20:30 My recent diet to 7% body-fat and how hard it was mentally

    28:55 Body-fat settling point and what it means

    34:25 How did I lower my body-fat settling point and how I recommend others do

    44:37 Calorie/Macro counting as a long term strategy do I recommend it?

  • Dr. Nalley, excellent talk. I have no thyroid for the past 4 years. I think I’m hypothyroidism. Please help. How much synthroid should i be taking? Feel all symptoms.

  • My girl used for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • 4:45, not sure what he’s talking about, I’m in the Air Force and we still have to run a mile and a half on our PT tests. The only people who get to walk are those with waivers due to injuries. They have to walk (with one foot always on the ground) two kilometers in almost the same amount of time we are supposed to run 1.5 miles-it’s actually harder according to many people! You can look up the standards yourself in AFI 36-2905. 45 minutes is a total fabrication; it’s actually to 16-17 minutes.

  • Although I saw the term “lectin” in your charts, I am under the impression that lectin”s are not good for the body. Would some one enlighten me on this. There are many vegetables and legumes that are very high in lectins and must be cooked or pressure cooked to destroy. I understand they interfere with the absorption of foods.

  • You don’t get vitamin C from meat you get DHAA which is the form of C our body can actually take in and move around, so it’s better. The problem is that this stuff rots over time so the levels go down quickly over time if your meat is not fresh.

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • Dr. Nally noted in one slide that “conversion t4 to t3 ” supplement/treatment listed ashwaghanda. Ashwaghanda I’d a of the nightshade family which is not recommended for consumption to thyroid disesase individuals AND that it can cause exacerbation of symptoms to autoimmune diseases. What is the justification for use with thyroid patients? I was advised “Rhodiola” was a safer alternative. Can you please address this? Thank you!

  • I pride myself in making I don’t listen to the annoying video ad. Thank goodness YouTube lets us double tap the right side of the video to skip 10 seconds. I just keep double tapping till he stops droning on about whatever squarespace does.

  • For those interested in the role of T3 in Cholesterol, Ivor Cummins posted an excellent interview today

  • so when you cut your strength must to down and how much you lift will go down with it, right? Doesnt that discourage you and make you want to bulk again? How do you know when to stop cutting?

  • I know this was a 10min workout, but felt like a 20min video since I had to pause it a few times to take a breath ��

    Still loved it though ��

  • *I hate how everything is for obese people to lose weight, me over here, with extramorphe metabolism eat a whole chicken and workout and still thin…

  • Going to the gym with your mom, that’s commendable. My mom drives me to the gym then keeps bitching about not having anything to do for the next one and a half hours while she waits for me to finish then drives me home and complains about being overweight. I want to take the bus instead so I don’t hear her nagging but she won’t hear anything about me using public transport with a wheelchair.

  • Just finish cutting of 12 kilos of fat. Thanks Fat Meets Fire! I will be starting my bulk soon! I’d be willing to share my progress as i will be documenting every week.

  • Question:
    If powerlifting was based on having the best 10 rep max of each lift, do you think the physiques of the top lifters would look much different at all?

  • Hey Docs! Love watching these (and The Sports Scientists lmao) while I cook or do cardio, thanks for the great info!
    I’ve got 3 hypertrophy mesos planned after running 2 strength mesos before heading to college! In terms of powerlifting-specific hypertrophy training, should I begin at the lower end of frequency and volume per bodypart, ramping up as the mesos progress (i.e. 2x per week, 3x, then 4x in the last one) or should I distribute my volume based on my lift frequency during my strength blocks (S: 3-4 times, B: 4 times, D: 2-3 times)? Thanks in advance!

  • Question for Dr. Mike: How soon will you feel comfortable going back on the mats again when the BJJ Gyms reopen? I am kind of antsy to go back, who would have guessed that getting strangled in bath robes is something we miss ;).

  • Does a deload week provide more recovery than taking a week off from lifting? And does this apply to all types of recovery such as muscles, connective tissues, and the nervous system or would even less lifting provide more recovery in some areas? Deloads are normally contrasted against a normal week of training, and I would love to hear your knowledge and opinions when they are considered against even less training.

  • Eat all types of fruit and vegetables, avoid meat with hormones witch is in almost all meat especially red meat, drink tons of water work out and eat less so what if you lose a little muscle, you’ll lose more fat in the long run then you can build lean muscle, I prefer natural looking Male body over a body that says look at me look at me! I’m so buff not worth to me…

  • 4:02 so..cardio doesn’t help muscle lossage……..(?) I don’t get what that part was saying.
    Combine cardio to help preserve your muscles? If so ; then HOW does it work? I feel like that part got skipped.

  • Hey man I have a question, I lost around 26 lbs in the last 3 months (70lbs in a year) and im at 18% body fat, hitting the gym hard, and i notice the process of muscle is slow, so, would you recommend me going the way im going now, until i reach 10%-12% body fat and then start bulking? From what I understand bulking is basically, eat alot to gain more muscle while gaining body fat, and after the bulk is done, you cut again to lose the fat but stay with the muscle, is that correct? sorry if my english is messy i just wanted to know what you think, anyways, great video as usual, thanks for uploading i love your videos!:)

  • I started doing this exercise, been a week my legs are toned and all my knee joints have started hurting especially when I climb the stairs or bend them and makes cracking noise.. Is that okay? M terrified

  • Getting really, really lean as a girl with prior body image issues was a difficult, yet pivotal period in my life. I dropped to around 15%, and my goodness, did I love the way I looked, but I hated the way I felt even though it was my new normal. The way I felt better was to see my progress and that just compelled the discipline and restriction that ended up tanking me physically and psychologically. Once I started eating enough to get my period back, I felt a lot better, but unfortunately, once you see yourself very, very lean, any slight gain in body fat could be psychologically uncomfortable even though you are still so lean compared to the average person, especially in America. I now still eat lots of low calorie dense foods, try and keep my fats and sugars low and protein high, do cardio and train 5 to 6 days a week, try to keep my NEAT up, and try to keep my cycle as present as it could be. What is interesting to me is that I am able to maintain my cycle at a lower body fat now, even though I lost it at what seemed to be a higher body fat. I still have a ton of vascularity and I think the sweet spot for me is right here, as I feel amazing. The idea of a body fat settling point seems to be what has happened for me.
    The human body is so truly fascinating.

  • I think you have a really healthy mindset & I love watching your videos, I’ve been bingeing on your videos ever since coming across your channel and can’t wait for Maria to post more from a female perspective! I really appreciate how you’re real and talk about living a real life as far as still wanting to have fun and go out on dates and be able to enjoy yourself without being hardcore strict like some people, it’s a refreshing change to come across and def earned a subscribe from me:-)

  • Hi brother, please�� read it�� please ��answer me��, if possible do video on it sir. Please..��sir
    (Assume ��)
    I have 18% of fat, if i get shredded body by lifting 35kg weight(assume some weight)and i eat more protein food (no fat, assume) to get bulk with that shred body. Now I’m bulk, so my body already in shred, using this shred i want to get more bulk eating only protein (no fat), and lift same weight 35kg,
    1) by eating good protein is my body will bulk with same shred by same weight lifting?
    2) if my body will bulk with same shred by same weight lifting, then why we need to lift more weight?
    (Because my hands are have good shape when i shred and now by eating only protein i getting bulk and my hands are big in that shred shape, why should I lift more?)
    Please try to understand my question sir, because I’m poor in English.

  • Damn, Abel. This is exactly what I’m going through right now!! I never thought I would have to diet down to such a low body weight to get absolutely shredded. And it’s very much all consuming over my life and isolating sometimes and affects the marriage a bit if you aren’t careful.

  • Please CLICK THE NOTIFICATION BELL! Our subscribers aren’t being shown our videos unless they click the notification bell next to the subscribe button.

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • Does Femalix Secrets really help to completely erase your cellulite naturally? We’ve learn many good things about this popular cellulite remover secrets.

  • Started lifting a bit when my weightloss stalled about 6 months ago(currently sitting at 250 from a high of around 300, lost a few at a time over the course of 4 years). I’m hoping to lose some more weight as soon as my life will allow it, but powerlifting style training really does improve confidence. For any of my fellow fat guys reading this, just do it; even beyond physical health, you will feel so much better and more capable. When i hit the 315 squat last month that felt really good, and I’m hoping to keep those numbers going up. Stronger legs and core just makes everything in life a little easier.

  • What is the best product or brand to completely remove your cellulite safely? I read a lot of superb reviews on the net about how exactly Femalix Secrets can help you completely reduce your cellulite safely. Has any one tried this popular cellulite erase secrets?

  • Im sorry but this advice is so bs XD bulking and cutting? what is this? 2015? And so not true that you cant gain muscle in a deficit. Have you seen kinobody? He is basically in some sort of a deficit year round. Still has mass and focuses on strength increase.

  • I left my favorite pair of pants in the back of my closet and forgot about them. I remembered them today and had to literally squeeze to fit in them. My thighs got bigger and lost muscle. I slacked on exercising and this happened. It’s difficult to commit on my own. My season just ended so I’ll be getting even less exercise. Ugh I hate gaining

  • I notice lots of people keep on talking about Femalix Secrets. But Im uncertain if it is good. Have you ever try this popular cellulite erase method?

  • Is Femalix Secrets helpful to completely erase your cellulite naturally? I have read numerous good stuff about this popular cellulite erase method.

  • I would argue the peanut butter thing. PB is a plant base fat. the type of fat your body and brain needs to function. Organic all the way man…………

  • Anyone tried the Femalix Secrets (do a search on google)? I have noticed numerous awesome things about this popular cellulite erase method.

  • What is the best product or brand to completely remove your cellulite safely? I read a lot of superb opinions on the net about how Femalix Secrets will help you completely remove your cellulite safely. Has any one tried using this popular cellulite erase secrets?

  • When I do the Plie exercise I cannot have my legs open wide. They open to a V shape. Any tips on how to make my plie more flexible?


  • Awesome. One of the good takeaways is that the weight you predict will correspond to your desired body composition is generally much higher than the weight required for that body composition.

    Personal anecdote. At 155 lbs, I can see a lot of my arm and leg veins popping through my skin like road maps. However, at that same weight, I still cannot see clear abdominal they are blurry at best with a layer of fat over them. I carry essentially all of my fat abominably and in the buttocks. Extremely frustrating body composition. Not quite skinny fat because I weight train and have solid musculature definition (“tone”), but close. So I probably have to hit the 140s before seeing abs well. Scary for a man who can’t remember weighing that low even in his teens.

  • There are a few factors in exercises to relieve cellulite. One place I found which successfully combines these is the Abeqa home treatment (google it if you’re interested) without a doubt the best plan that I have ever seen. look at the super info.

  • I think it’s good to track calories for a week or two when you want to loose fat but then learn how much food is good for you and when you are full then eventually stop tracking calories exactly and estimate your calories then estimated your calories in your head like the average meal is 500 calories so estimated 500 calories per meal in your head and 500 calories for snacks all day but remember everyone is different so you can give or take some of those calories.

  • let me explain what I’m going to do tomorrow what days usually due tomorrow is first I’m going to do 10 push-ups after start running like this my let’s go after I’m going to 41 push-ups finish doing the 41 push-ups after the rest I eat proteins and food will give you protein for your muscles. That’s what I do my muscles grow with little but much bigger now than before and I’m seven years old I’m 7 years old

  • Hey, long time fan, not sure if youve talked about exercising without weights or anything. As in, pushups non weight based exercises for someone who doesnt have access to a gym, are those workouts equally valid?

  • Really dig your videos. Don’t want to sound generic, but they’re very informative and simple to follow. One of the best channels out there. Keep them coming!

  • Hi Tiffany
    Started doing this workout along with yiur arm work out today. Started excersising a week ago.

    Im not overweight or anything. I just want to look healthy and toned. Maybe losing a little weight will be awsome.

    Im struggling when I excersise though as I keep feeling like I want to faint and cant carry on untill I sit down for a few. Also when I do luges for a little bit longer then in your video(some are longer in other videos) its like my knees want to give in and I cant walk at all. Its not like just a excersise hurt burn feeling, its like a weard feeling that the muscle at the back of my upper knee feels like a jelly and I cant stand or walk for hours or anything. Maybe you know why this is happening ��‍♀️

    I had a baby in 2018 and now shes one so I wanted to start excersising and get rid of the mom arms and slim my legs a bit, but now its like everything is impossible

  • So I haven’t worked out in months. Thought this video looked easy. Got 8 minutes in & had to take a break. Wow, I’ll be doing this everyday until it is actually easy!!! Thanks so much for making videos, Tiff.

  • Thank you for this view of how you view this process. Please also remember that some of us have and are happy dedicating our time and life to racing and don’t think negatively of any part of it. The satisfaction of it is the continuity over time of both process and results. Si parameters of happiness can be different.

  • If you you guys are scrolling thru the comment section to find if this was useful than let me tell you inbaout 3 days I lost 1 kg my legs are getting that toned look already…so you guys should try this…I love your workouts and I stay till the end to just hear the motivation she gives to us…so I love your videos alot
    Thank you so much

  • I worked out for a long time but didn’t get results because of a poor diet. I then found a website called NextLevelDiet, finally I started seeing results

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Insulin is a front door. Then he says number two backdoor is T3. He jumps right from the front door of insulin to back door number 2 which is thyroid what happened a back door number one

  • Speaking of disclosures, I think every talk on metabolic syndrome should begin with a statement something like: “If it wasn’t for Gary Taubes, neither you or I would be here.”

  • what if i’m not that fat I’m 190 and 5’9. I’m what you would call a muffin. I do not have fat legs or arms. but i do have a fat belly. what should I do more cardio or weights?

  • Hes wrong about air force standards. You still have a short amount of time to run a mile and a 1/2. if you’re younger it’s less time to get the full number of points to pass a physical fitness test. There are some people who are permitted to walk the mile and a 1/2 test. You get a slightly longer time but it’s not much and let a tell you it’s tough to do the mile and a 1/2 it’s not really any easier. I know I was one permitted to walk the mile and a 1/2 because I had a hip replacement. With a hip replacement you are not allowed to put the pounding force that running would put on the joint but you are certainly permitted to to power walk. It is not easy. What’s actually hurting us in the military is the waist requirement. People and still pass their physical fitness test we just don’t have the tiny narrow waist that we used to. That’s what they’re looking at relaxing the waist requirement but at the end of the day you still can’t outrun a bullet

  • How do you feel about whey protein? I usually have a scoop of whey in my oatmeal post workout then a whey shake a couple hours later. I just read that whey can cause an insulin spike and lead to insulin resistance which could cause type 2 diabetes. Any truth to this? The study was performed with a very small group mostly made up of older women with sedentary life styles. I am 38 and work out 4-6 times a week. Should I be concerned? Thank you!

  • So if a beginner that needs to lose 100+lbs starts strength training from the start would they not gain a pretty good amount of muscle?

  • About 30 years ago I had my Thyroid removed due to cancer. About 3 months into Keto and IF I had blood tests which showed low TSH and high T3. I ended up having to reduce my T4 by about 17%. Awesome!

  • has helped my friend so much with his weight loss. He also used to workout 3-4 days a week and follow lean diet. I have never seen him so happy and confident.

  • Hey Ben. On the TDEE Calc what should I put for activity level? I’m a student who spends a lot of my days in class. I walk about 10k steps around campus a day. I work out Mon-Sat.

  • I have been doing 100 rope jumps then inner muscle stretch and then this one for three days now and slowly I’m starting to notice a slight difference in my thighs now. Hope I’ll be able to keep this up. It’s draining tbh but effective!!����

  • I lost 27kg in the past 6 months, and my biggest worry is getting fat again after all of this, once I get slightly above maintenance…

  • Congratulations 50,000+ subs! Keep up with these videos and stay true to yourself. Question: Would it be best for beginners to do full body workout?

  • Im like the 1st picture is it possible to go from pic 1 to 4 skipping 2 and3? Serious question. Like going to the gym and eating correctly like you explained.

  • Hey, bro! Could you do a video explaining your specific strategy on cutting? Like, how fast you drop your calories… How much of cardio you add… etc… And as always, thx a lot for all the info. Peace!

  • Hey man whats up i love ur videos and i think ur awsome for what u do. i have been trying to lose body fat for almost a year now with no results. ive been stuck on 25 percent body fat for almost a year now. ive tried cardio, weight lifting, and what now.. ive tried different diets. i weight 73 kg which is a “health” weight for my heigh of 5’7. can you help me out? i think i am metabolically obese normal weight. if you respond that would be crazy!

  • I lost 100lbs and gained muscle with it, but it has tapered off. I lost weight the wrong way the first time around and was skinny fat and gained it all back. Took me about 2 years to lose it this time around and gained muscle along the way. I am still losing weight though, hence the journey!:). Good vid!

  • hello guys so it’s been couple of weeks now i’ve been trying to do this workout and boy i gotta tell you they give you a super good results after 2 to3 weeks so keep going!�� i will keep an update

  • So as someone who just started exercising, I was curious if it’s bad to start off with machine weights and then go to free weights? Right now im currently around 150lbs and 5’7. I’m on my 4th day going to the gym and am really just trying to make it a habit of going while still doing my best to get a good work out. Any suggestions? Is it ok to just start with machines?

  • Ok. I don’t have gym access and i have 4 kids and husband, but i have dumbbells at home. Do you have any exercise only with dumbbells??? Thanks for your videos

  • There is no such thing as cashew milk where I live. But, I once found almond milk. For a price comparison, regular low fat milk is 5 units of money…. the almond milk is 80 units, for the same amount. It’s crazy.

  • For you rich people out there, 300 gram protein a day is easy. For the rest of the world, we eat rice or bread with a little bit of meat. Can still get jacked this way. But just saying, that amount is unrealistic for most of the population.

  • Can i just eat to Im full? I eat healthy and MUCH meat and Salomon but i dont have a diet doo i need that? Thanks If you answear love-andre ahah

  • What i am wondering: The TDEE tells me to add 500 kcal daily above my maintencance for bulking. Which means a surplus of 182500 kcal a year which means ca. 24,3 kg of fat a year added by doing the math (365*500 kcal…7500 kcal = 1kg of fat)

    So either 500 kcal of a daily surpluse is insane or the math is not working.

    But i am still losing weight and planing to hit my ideal weight somewhere around Summer.
    20 kg down, 20 more to go.

  • Hi, I like your workout videos. They are helpful for beginners like me. I’m currently doing your arm workout with dumbbells and feeling so good. I have a question, I had my second baby a year ago, I’m not sure if I have diastasis recti but I think I have about 2.5 to 3 fingers core gap. Can I do this leg workout or your other full body workout?

  • Just joined a gym today… tried doing the at home thing but couldn’t do it! Your vids are good and have helped me learn a lil. Tomorrow I am going to the gym…1st day! I watched your video on gym intimidation and that’s my biggest fear! But now it’s like you said people aren’t really watching you!! Thanks man!

  • When I started lifting (about 8months ago), I was getting huge. I didn’t knew anything at all, just listened to some buff dudes in the gym. I couldn’t see my abs and I was frustrated.. so I started cutting for 3 months. Yeah, I was ripped, nice abs good definition, but lost so much when it comes to gains and potential. Now I’m pissed off cause I saw old pics in which I was pretty huge and I just couldn’t see that at that timing and thought abs are important. If just only one is going to read this I would be glad because: Never ever be scared of looking puffy or not having visable abs when u start lifting, take your potential and work with it. Please don’t make the same mistake that I’ve made.

  • My girl used naturekindness .com for sometime and it really helped her lose some inches. She also used to run every morning for 30-40mins. Never seen her being so confident. Really proud of her.

  • I was able to lose a lot of weight whilst building muscles actually. I started doing both at the same time and got results over the past 10 months