Excess Fat 101 – Why Remaining Lean is a great Factor

 

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#4 Why staying lean is a good idea. It is known that a high body fat percentage, which in most cases means high visceral fat, increases the risk of pretty much every disease out there. By staying lean you decrease your risk of the following: Insulin resistance (IR).

Not only will this likely lead to increases in stored body fat, but you’re missing out on satiating effects of protein—increasing the chances you’ll be reaching for a Snickers to keep you satisfied between meals. A good rule of thumb is to make sure you have protein in every meal and to time your meals to create specific hormonal responses. slim waist, clearly defines abs, thick shoulders, wide upper back muscles, masculine square chest, well developed arms, and athletic legs. Getting this type of physique is actually very simple. All you have to do is get lean to shrink the waist, improve muscle definition and get strong to develop your muscle mass.

Nutrient delivery helps your body repair, recover and grow lean mass. Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular and sexy!Why Do I Look Thinner but Weigh More?

If you’ve been working out hard in hopes of losing weight, but instead weigh more and appear thinner it may be because you have replaced body fat with lean muscle. The good thing is that more muscle means improved strength and energy, and a higher metabolism. When it comes to.

56 Ways to Burn Belly Fat Faster Why Pilates Is the Missing Link in Your Fitness Regimen 10 Household Chores That Burn as Many Calories as a Workout The Best 20-Minute Bodyweight Workout for. Muscle mass is a part of your lean body mass. It’s difficult to calculate lean body mass, let alone muscle mass.

The most accurate methods are expensive, and there isn’t a lot of reliable data. Have you ever wondered how your body fat affects your athletic performance? How much faster could you run if you lost 5 pounds of pure fat?

I never knew how important getting lean is to athletic performance until I learned the information in this article. With a lower body fat percentage, your athletic performance can improve significantly. The Origin: How Body Fat Affects Athletic Performance.

Maintaining a good level of body fat involves your overall body composition; that is, not only how much adipose tissue you carry but also your proportion of lean body mass. The more lean mass (read: muscle) you have, the more of a kilojoule-burning powerhouse you become – even when you’re just sitting around watching series. A diet high in both ecdysterone and protein.

List of related literature:

However, the first part of the health–body fat paradox is that you can be healthy while having unwanted excess body fat, and you can be lean while having health problems.

“The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight” by Tom Venuto
from The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
by Tom Venuto
Penguin Publishing Group, 2009
from a survival point of view, body fat is a good thing and being too lean is a liability.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

In the long term, research supports that people on moderate-fat diets lose more weight and body fat than fat avoiders; they also stick to their diet longer without quitting than those who use a low-fat approach.

“Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever” by Georgie Fear, Chandra Crawford
from Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever
by Georgie Fear, Chandra Crawford
Page Street Publishing, 2015

These healthful fats can help reduce the risk of heart disease, stroke, certain cancers and diabetes, as well as promote joint health, prevent muscle loss and encourage fat loss and muscle toning.

“The 17 Day Diet” by Dr Mike Moreno
from The 17 Day Diet
by Dr Mike Moreno
Simon & Schuster UK, 2011

Many lean women already have low-normal insulin, and so reducing it further can wreak havoc with your hormones.

“8 Steps to Reverse Your PCOS: A Proven Program to Reset Your Hormones, Repair Your Metabolism, and Restore Your Fertility” by Fiona McCulloch
from 8 Steps to Reverse Your PCOS: A Proven Program to Reset Your Hormones, Repair Your Metabolism, and Restore Your Fertility
by Fiona McCulloch
Greenleaf Book Group Press, 2016

Our bodies are invested in maintaining fat (weight) for “lean” times.

“Health at Every Size: The Surprising Truth about Your Weight” by Linda Bacon
from Health at Every Size: The Surprising Truth about Your Weight
by Linda Bacon
BenBella Books, 2010

They can opt instead for lifestyle changes that decrease body fat while maintaining or increasing lean body mass.

“Lifetime Physical Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger, Cherie I Hoeger, Amber L. Fawson
from Lifetime Physical Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger, et. al.
Cengage Learning, 2018

The fat cells in your body create their own inflammatory processes—which is yet another reason to stay lean.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

This means that at the same weight, people with lean, muscular bodies likely need more calories to function and maintain weight than people with a higher percentage of body fat.

“Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed” by Roberta Larson Duyff
from Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed
by Roberta Larson Duyff
HMH Books, 2017

The obese have a constitutional predisposition to accumulate slight excesses of fat in their adipose tissue, which in turn induces compensatory tendencies to consume slightly more calories than the lean or expend slightly less.

“Good Calories, Bad Calories” by Gary Taubes
from Good Calories, Bad Calories
by Gary Taubes
Knopf Doubleday Publishing Group, 2007

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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147 comments

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  • Yes the people! Now I’m getting fairly lean (contrary to what my scales say), I thought I would put together a little video running through some of the downsides of being at a low body fat. If you have any questions, throw them in the comments and I’ll get back to ya. The first track is XY Constant Run (MORRT Remix) and the background music is Jarheed Never (linked in description). Hope you enjoyed my sick acting in the re-enactments too! Lollzzzzzz x

  • I find 15%bf is a sweet spot for me as I am not in entertainment or fitness industry. It doesnt require very stern diet structure to sustain and a month of diet makes you body beach ready.

  • Well I basically do all the things that you recommend while training. And I do workouts for half a year now.
    Still not as shredded though… he-he

  • Is Bodybuilding really worth it!??? Far better to take up something like Boxing! It’s way more enjoyable plus you are learning a skill and can eat what you want within reason ��

  • anyone have tips for over coming binge eating? I lost 15 pounds since coming home from college and ive caught myself back into a vicious binge cycle i thought i beat at least for a bit. Like all i do all day is think about my meals and when i eat a normal meal i get paranoid. then even worse is i tend to feel more hungry after eating like it triggers me. Could use a few tips cheers.

  • You look great but I got to ask, are you natty? Me personally I find it really difficult to keep my muscle when I lean out to 7% body fat, I’ve definitely got the lean body mass there when i’m around 13% but I can’t keep it for the life of me

  • Nutrigo Lab Mass

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    The effectiveness of the Nutrigo Lab Mass food supplement results from the ingredients used. This is, among others animal protein in the form of Isolac® isolate as well as Optipep® hydrolyzate. The effective formula allows you to build muscle tissue faster, accelerates the regeneration of muscle microdamages and replenishes the fuel supply, which is glycogen. Athletes who regularly use Nutrigo Lab Mass are able to do more reps, which translates into maximizing the effects of training. In addition, the food supplement facilitates the burning of unnecessary fat.

  • Well said. Waaayy too many idiots claiming they are or were “ripped” when they weren’t even gym or beach lean at best.

    They have absokutley no idea at all what it takes or what it’s like to even get near being “ripped”.

    Clowns.

  • Great vid, I do think however the pros of having lower bf outweigh the cons. Firstly people notice straight off the bat that your face looks thinner with no puffiness and your posture improves a lot. I am a firm believer that it’s not natural to have high bf, our ancestors did not have cars and would have eaten sparingly.

  • I’d swap my dad bod with your flat stomach for a week no problem. Like I wonder what it’s actually like not to have excessive mass around your waist.

  • Crazy i went from around 8% body fat stayed there for one year. Then deicde to bulk said i was gonna do it for a year ended up bulking for 4 and a half years

  • Just one persons personal opinion and I don’t expect you to care about it in the slightest but this kind of muscly body is repulsive to me. Presumably the main reason for doing this is to look attractive to whoever you are wanting to attract but it can’t be the case that everyone loves such extremity. However being strong and fit is awesome.

  • +VitruvianPhysique Last year I was dieting at 1800 calories while lifting and doing cardio 2x a week and also intermittent fasting. It worked great and I ended up basically replacing 10lbs of fat with 10lbs muscle. Since then I have been floating around 188lbs (5’8″). I took some time to go back to eating maintenance around 2200 and am now dieting at 1600 calories while lifting PPL. I am not losing any weight. I don’t understand! I know I am not doing cardio but how can I not be losing weight when I am eating even less this time?

  • I’m obssessed with food too. Went from 112 after I quit working out due to injury to 76 right now after I started at the gym again. I skip meals but dont really count caloroes anymore. I check the weight here and there and it’s constant with some little variation. My size (jeans) has gone from 44 to 38 though and every other week I need a new hole on the belt.

  • Stopped watching when you said “The following sequence is not an ad” but the following (at least) 30 seconds was a fucking ADVERTISEMENT. Bad form, man.

  • I had discovered how carbohydrates were correlated to weight gain and generally to stay away from carbs, on the other hand had practically never contemplated using them to lose fat. The number one idea behind the four cycle weight-loss solution is to really train your whole body to reduce fat for energy instead of carbohydrate. It’s founded on scientific research into the higher than average carb diet habits of the Japanese and their remarkable long lifespan expectancy. The findings suggest that it’s their high carb-cycling eating habits means that can help to continue being healthy into old age with a reasonable body mass index (much lower incidence of unhealthy weight).Read way more here https://tinyurl.com/ybrell6b

  • Decrease in sex libido? I’ve been cutting for a month, taking around 1200-1400 cals and my sex drive high as fuck….been wanking 5-9 times a day��

  • When i see girls complaining about their beauty standard, I’m like “bitch you only need to care about what you eat”. Those skinny ass models have little workout and eat only salads.
    What about us men?? Have you seen heman, thunder cats, dragon ball, etc.. it’s hard to get that Greek gods body

  • I can’t take advice from someone who cuts toward themselves, especially near their dick. And that (non ad) absolutely felt like an ad.

  • Being Lean and pretty much in good shape fells good, but if taken to far, your whole life becomes an obsession, how much to eat, when to eat, when to train and your quality of life just gets worse, its not worth it. Dont overdoe it. Exercise regulary, but dont think to much of it.

  • At that shredded theirs no fat to help create test you also get super cold quick and no ladies wanna top off a shivering reptile man that can’t perform good in the sack

  • Drinking lemon water or lime water is a big help for me because it’s almost like drinking juice.

    Caffeine is fine so long as you don’t drink a ton and don’t depend on it. In your case, I feel it would be better to decrease your coffee consumption to maybe only 1 or 2 cups of coffee per day instead of completely eliminating it.

  • I just discovered your channel and I have to say im binging all your videos but this one hits hard. I have been on a diet last 3 months, currently going on 2200 cals per day, and shit man i can totally relate to everything in this video:D I’m going to definitely try the things you suggested because…. its getting more and more difficult.Cheers and keep up the good work, love your content.

  • I think my outlook on food is a little fucked. I agonize if I go even a couple hundred cals over maintenance. If I know I am going to go blast some serious food that night, I’ll end up fasting all day so I don’t feel like shit when I go eat a 1500 calorie meal. The good side is that I’m not food focused at all and often have to make sure I actually eat at maintenance. Makes me worried about possibly becoming mildly anorexic. Pretty sure it stems from the fact that I lost 70lbs over the last 10 months and did so with a pretty aggressive deficit. It made me associate being hungry with success which I can recognize is not good. I am bout to start a lean bulk so hopefully that makes things a bit more normal.

  • Every time I binge eat I get a bit better at preventing it the next time. The key is to persist,

    and before you know it YOURE FUAKIN SHREDDEDDDDD!!??

  • What? I’m not banging or wanking if I’m too out of shape and I’m not banging or something or wanking if I’m too in shape?? What is the point of life???

  • Side effects?? 95% of the men are dreaming of having your body and 99% of the women too: shut up
    If u are not happy with your life its not because of your body

  • I got shredded, then I got famished. I thought I was feeding my muscles, but I was adding fat, fast. It took a month or so to ruin months of work.

  • a long time period of fat loss and being under maintainance you start to feel run down, never feel fresh. your eyes always feel tired.

  • Massive shout out to Joe for considering mental health / eating disorders and the ways that they manifest.
    It’s important to have balance in life. Don’t become too obsessive about calories and the way you look. Consider all aspects of your wellbeing and look after yourself.

  • Hi mate. I like your content, your british humor is rly helping me through hard times( or as british call it, just humor). You have my subscribe

  • i love fitness because it feels good to look good i disagree with cutting because its about being happy juts eat high volume healthy food and if you want bad food then whatever just get enough carbs and proteins and fats and then your be fine your still look good and feel good

  • Man you’re just wrong. If you have 3000kcal maintenance at 90kg once you reach the goal of 80kg with low bf the maintenance change and be like 2500. The kcal are just an example but that’s how it works… also if you have low libido at 8%bf you have that even if you eat more because hormones change in base of the bf% and this a well known thing. Obviously if you eat way more you regain fat and so you get back the libido but it depends only on the bf % not how much kcal you eat

  • You think eating 2100 sucks? Try eating 1200-1500 like me plus working out, its a nightmare. (Im 6’2 209 at the moment, i cut down from 260 fast, my end goal is 170ish) then i can start my lean bulk

  • I feel like this is useful after you’ve reached a certain level of strength but at the beginning, the bulk really helps with gains.

  • 600kcal if you are serious?
    I Cut with a 1000 to 2000 kcal deficit, am i doing too much?
    Like i dont want to brag or some Shit but i am curios bcs my workouts are still as good as when i was in a surplus.

  • Hey Igor, what is the minimum amount of protein I should be consuming if I’m wanting to maintain 8-10% body fat year round? Would it be roughly 1g of protein per lb of bodyweight?

  • without watchin’ them videos. I can answer that question 20mgs of stanozolol and a cut phase 2 times a year with bulk phase no higher than 500 cals passed surplus. I’m done here!

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  • Kino Body suggests to back off and start to eat more to get leaner? I don’t get his philosophy really if I started to eat more than I need I would gain wait, like mostly anyone would..

    He also suggests only hitting it hard 3x a week, what are your thoughts on his approach?

  • Hey Igor, I used your calculator, but the number it gave me was way, way off. I usually eat at about 20002100 cal for maintenance, but lately it seems like I am not losing weight, even though I’m eating at 1400-1500 cal a day. I’m not very lean either (maybe 15-17% body fat). Do you think that I am dieting too hard, too fast? I’m 15 and weigh 153 lbs, 5 foot 8 inches.

  • hold on in a vid I thought this guy said he was like 170 something in the pic here you look a lot heavier than that. Photo shop or na? or did you gain weight?

  • I’m not going to lie, I cracked up when you commented on the caffeine content, and if it was legal or not, like you accidentally got sent speed or coke

  • Great vid. When you film yourself in the studio, the light ring makes a weird look on your eye, try pointing it towards a wall or puting something in front of it as a diffuser

  • Post more videos! Daily! Great videos man. Out of all the YouTuber Fitness guys I enjoy yours by far the best. Bought your plan and It has been great. Keep it up.

  • Whats up Igor ����Im in my first week and its my first time cutting and I already lost 7 pounds. I know its mostly water but it’s ALOT. Im in around 400-500 deficit eating 2450 and i weigh 185 pounds. Do I need to worry?

  • Question for anybody:
    Can your maintenance calories ever change? I feel like as you gain more lean mass your body naturally uses more calories and the inverse for gained body fat. Just curious.

  • When you said I’m a professional douche bag selfie taker did you mean Connor Murphy? Hahahaha I’m not hating I just thought of Connor Murphy when you said that. Hahah

  • very informative and entertaining as always… and SICK workout edit… two points ;
    1. doesn’t ur TDEE drop down as ur weight goes down (as u lose fat)? and how much of change would it be?
    2. is it possible to raise ur TDEE once u reach ur goal fat percentage? while still not having to do too much cardio?

  • So eating at maintenance/TDEE calories…Got that, simple enough. But what is the ideal macro breakdown at that point. Similar to cutting macros? Or bulking macros? Or somewhere in between?

    Thanks Igor

  • Yeh sure you can stay lean and maintain muscle mass year round but when do you grow? How did you get the muscle that you have? You’re being very misleading there dude!
    You have to gain weight to gain muscle once you’re past the beginner stage, which lasts a year max. It’s not that you have to eat at a calorie surplus to build muscle and a defect to lose fat, I don’t buy into that bullshit. It’s that as a natural lifter there comes a point where the amount of weight you can lift and therefore the amount of stimulus you can place on your body becomes a limiting factor. To get stronger and lift more weight you’re body needs to gain mass to build strength and strength to build mass and so on. Sure a person can add little bits and details to muscle, can tone up and improve physique without gaining weight but not to get big!

  • Love your positive attitude and insightful videos Igor!
    Question for you: I hate going to the gym, what’s your opinion on swimming or other sports? Which one is the best to get shredded? (maybe a topic for another video) Cheers from London!

  • Recommend using the TDEE calculator that is made by one popular fitness redditor. It bases your TDEE off of the results of last up to 4 weeks and gives a more precise result for you specifically.

    https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view

  • Ive always done bodyweight (in pounds)x14 for maintenance and x 12 to start weight loss. It comes up pretty close to what the calculator gives you. Nice and easy way.

  • There is 1 more UNIQUE method that I developed:-
    BY THE WAY THIS CHANNEL IS THE MOST AMAZING THING THAT CHANGED MY LIFE MUCH LOVE AND RESPECT
    1.Reach the desired BF% through extreme dieting and hell training.
    2.Once you Reach the perfect stage eat like 3500 cal everyday increase cal burn as well in the gym near 1500 cal everyday so 3500-1500 will give you 2000 which is perfectly under your maintenance calorie levels.
    3.The biggest benefit to this is you feel totally amazing consuming 3500 cal everyday after reaching the desired BF% having good of everything libido is optimal levels and rest etc etc etc…although hardwork is gym increases but hey you live like a child again:)
    4. I have been on this plan since two years now my BF% always remains between 8-9 single digits and during the time of competition i do not follow this plan but this is for life long happy longevity with jaw dropping looks.

  • dude igor the quality of your videos has gone up TREMENDOUSLY
    keep up the good work bro, the gains are looking sick af and the videos are lit af

  • One point worth adding is as you’re body mass decreases, so will you maintenance. So if you started your cut at 3000 calories and lose 10-20 pounds, and end up on earound 2300 calories by the end of your cut, your maintenance is probably going to lie somewhere around 2700-2800 as you are now at a lighter body mass and require less energy to sustain.

  • your vids can be very informative and relatable being that I’ve also learned the same do’s and dont’s over the YEARS. But, with that said, the truth is, my favorite part of your vids is the classic Haduuuken!!! ��every time

  • Crazy you’d make this video today. I was just calculating my BMR earlier today with Harris-Benedict, do you think Mifflin-St Joer is more accurate?

  • Hey Igor, great video! Have you looked into Layne Norton’s research on Reverse Dieting and increasing your metabolic rate (typically after a fat loss phase)? Really interesting stuff in my opinion, I think you might find something you like as well! Keep up the awesome work bro!:D

  • I was supposed to lose 3 lb this week but I only lost 1 lb because I took creatine for 4 days. Maybe I did lose the fat but I retained water. I need to cut 40+ lb and I’ll take creatine only after cutting. Only AAs and whey for me for now.

  • I take creatine HCL and you will still have issues with water retention. I don’t mind the water retention since it’s in the muscle anyway, however it can feel uncomfortable sometimes!! Just drink plenty of water!!

  • I’m taking creatine monohydrate and man am I bloated in the stomach, feels like water is just sitting in my stomach, plus I’m on the toilet often.

  • I need help on this subject. I have dropped from 225 to 202 during the last 5 months. I want to take creating but I’m scared to gain weight. What should I do? My ideal weight will be 185

  • Should you be taking protein powder for weight loss? I’ve been taking your pre and post jym but I also take the iso100 hydrolized (25g protein). I’ve hit a plateau in my weight loss and I’m trying to isolate the issue.

  • hey alpha
    i wana lose weight and build muscles
    and alredy taking whey protein
    what els suplement you suggest any 2 or 3 of these 10
    and what all suplement you also take
    please let me know if possible

  • HI Jim; names Mike and my question is. whats best in your opinion to lose the body fat and put on muscle at same time.. just started intermittent fasting last week. I fast from 8pm to 8pm next day. around 5-6pm I either go to gym and workout or just use treadmill at home doing intervals for 40 min. 40-60 seconds till fall then 2-3 min walking. trying to boost that hgh. and is it true next day cant work out or do inervals cause body is still in fat burning mode… cause I would rather work out next day as well; and during the day could I take bcaa for muscles vitamins or biotin for hair. etc. cause I hear hair thins on fasting..or do I need to take all things at my meal; what’s your take and also what do you prefer on that 8pm meal..that’s best under 500 cal or doesn’t really matter as much and could have my normal meal. thank you in advance… more question to ask. but too much to write. ��

  • thanks for all the great info Dr. Stoppani!!! If I work out twice a day, cardio in the morning and lifting weights at night, is it too much to take pre and post gym before and after both workouts? I often take pre Jym twice a day, just want to make sure that isn’t too much.

  • What’s wrong with just eating good portions, eating healthy, and going to the gym. Rather than just taking powder supplements. I feel that the supplement industry is just a way to get faster results rather than doing it the right way. Just my two cents.

  • awsome as always quick question…. how does one estimate and pin point a diet plan to get shredded or lean with slow metabolism aka “Endomorph”

  • What if you’re too busy to miss a meal. If you start your day with tons of activity it’s 1000x harder with nothing to burn and can get dizzy? Just curious if time and schedule doesn’t support adjusting lifestyle to get stronger instead of more worn down

  • Green and especially dark leafy greens are amazing,but be aware that spinach is high in oxalates,so overconsumption might lead to kidney stones.

  • Awesome video. I always wondered how you stayed so consistent over the last 4 years. I love the ‘maintenance’ that you are currently in. That’s a big one for me. To get to a weight and body composition that’s sustainable and to just maintain that weight. Also, the hidden sugars part was eye opening. I love leafy greens, I eat them like chips and I put them in everything. I love all greens actually. And eggs also. So all that to say that I must be doing something right if I already apply the things in this video. ROCK ON!!!!

  • I usually use intermittent fasting by not eating from the moment I wake up until about 2-3 pm (within 30 minutes after my workout). It boost energy and it helps you burn up the stored fat in your body instead of burning the calories gained from eating breakfast

  • Great stuff guys, the funny thing is everyone hates on kale, I love kale more than spinach. I can eat either plain like chips lol. We talk about this alot, that nutrition is about 80% of the fitness gains. Keep it up guys!

  • I like to say I’m megan (mostly vegan) because I’m on the sardine and eggs train, too. Thank you for being real instead of promoting crazy fad diets that are unsustainable.

  • Hey Tapp Brothers here, thanks for watching! These 3 tips are our go-to’s to stay lean year round. Particularly, eliminating refined sugar as much as possible, game changer for us and many others. Stay strong and train safe!

  • Ramble on magoo right here. Jus tell us the supplements dude. NO one give two monk but farts about what trophy you got or other bs

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  • Everyone should watch Sean Nalewanyj’s constructive critique of some of the advice that this guy gives…I bet that the advice this guy gives actually explains why his personal fitness trainer business didn’t work out…And yes, he is affiliated to companies selling bodybuilding food, so please take his advice with a pinch of salt as many of those products are, quite simply, a waste of your money. Gaetano

  • What are some ways to lost tons of weight? I read plenty of great opinions on the net about how exactly Custokebon Secrets can assist you lost a ton of weight. Has any one tested out this popular weight loss method?

  • hi Jim, I having a photo shoot soon and I am taking creatine monohydrate pre and post. Do I have to stop creatine for a while for more definition and ripped look to get rid of water from lower abs. could you please get on to this. hear from you soon.

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  • So why is this guy so small if he’s taking all these useless pills & powders & bullshit? He weighs 140 pounds and can’t squat heavier than 135lbs. It’s almost as if all these useless fucking supplements aren’t doing anything? Hmmmm. ����

  • Yeah, I too am guilty of jumping through diet plan to others as well, I think that I must have tried every single fat loss method that was available, but eventually 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 with the Custokebon Secrets because my mate who told me amazing things about it and so far to date I have successfully dropped 18 pounds in 3 weeks!

  • I read loads of superb opinions on the net about how exactly Custokebon Secrets will help you lost a ton of fat. Has any one tried this popular weight loss diet plan?

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search engine search. On there you will discover an awesome tips about how you can lost a ton of fat. Why don’t you give it a shot? perhaps it’s going to work for you too.

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  • hello love your video’s its help me out a lot im 62 years old been bodybuilding for years I notice lost muscle mass as I got older any suggestion how I can maintain my muscle supplements to help me as I get older thanks hope you have more video’s in the future

  • I’m a huge fan of the alpham videos. You have really helped me transform my body and mind. Thanks for all the time you put into these videos. I know YouTube isn’t easy. Keep up the great work man!

  • Hello there, have you considered this kind of diet plan called the Custokebon Secrets? My mate says it helps people lost a ton of weight. Is that possible? I also noticed numerous good review relating to this diet plan. Thoughts?

  • i’m a fan of your content, but come on, there are a few problems here

    zma is completely useless, unless you’re deficient in z or m in that case, you could eat certain foods or use specific supplements for your deficiency

    bcaa is just as useless, there is no need for branched-chain amino acids because it’s already included in your day-to-day consumption it’s quite comical, because you mentioned whey, a complete protein containing all EAAs

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  • You shouldn’t need a multivitamin. You should be eating a balanced diet that doesn’t require you to eat vitamin c or a multivitamin or omega 3. The only exception is when you are dieting heavily.

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  • I think to lead a relatively “normal” life.
    A male looks more like the dude on the left side of this thumbnail than Jeff does.
    Its just not realistic. Life is stressful. Very stressful. It shouldn’t BE this stressful but it is.
    There is no WAR to prepare our bodies for.
    No big holy fight to be conditioned for.
    Its just not worth this much effort.
    These are by far the best and most informative videos though. And you cant go far wrong than listening to Jeff.

    But lets get real here….
    your an unskilled labourer. Your up in the early hours in the morning. You do a physical job with no real strength beneficial movements. Just repetitive joint straining that tires you out and makes you sore. you have family commitments and annoying bosses. Social commitments. Bills to pay. Plans to make.

    And im gunna count my calories and fit 3/4 workouts around a 40 hour week? AND get 8 hours sleep?

    My hats truly off for people who manage it.
    But im just afraid looking like bruce lee isn’t worth that much effort. I’d rather look like bruce willis, not break my back and eat, drink and smoke till I drop ��

  • I myself a guy and i dont know if I have loose skin or just fat i was overweight from 13 to 16,I lost my weight in a horrible diet after that i noticed (especially my lower body ) that i see and feel my skin or fat still not sure, to be jiggly and super soft but its not thin! Now at 20,I’ve been working out with heavy weights for 2 years built a lot of muscle since that time I still have the same issue
    I still dont know how to fix it! Still trying tho,if u have any idea share please.

  • Those band exercises make perfect sense, cause most people have a day job, and while eating the 1,500 calorie diet for a few months, most don’t wanna do intense aerobics and pump heavyweights.

  • He’s so right, trying to exercise and things get in the way. But, I know if I keep exercising those things will move outta the way.

  • Just moving into month 2 the advice on this channel is so valuable… Was 5’10 and 221 when I started now at 207 and seeing definite results… With Covid and the gyms being closed my main tools have been diet… a pull up bar… Excercise ball a couple of dumb bells with only a total of 60lbs weight and a ton of pushups and floor ab exercises…and a min 10000 step power walk after workouts. Been playing with the idea of a bowflex… I just turned 50 in February and plan on getting back to my 30 form… Or better… But I can not believe how much better I feel… From fast food lunch 3-4 times a week and soda daily to an actual eating plan and water…big thanks

  • I’ve just discovered this video but I’ve done these for the last month after dropping 66 pounds with just calorie deficit the 3 previous months, and instead of accelerating my fat loss, I’m stalled. All I’m getting is more muscle mass above an unchanging amount of fatty tissue, and I’m well over a 500 calorie deficit at 1200 (wheelchair, much less calorie need) without eating anything processed or refined, or fried, or sweetened, or… I’ve reached a point where despite having a 56 inch gut, from the front my chest and back look wider. I look like one of those strongmen, like Brian Shaw on his day off.

  • I’m in my sixtys. I started doing squats again. I started getting a lot of pain in my upper left thigh. I’m also a golfer. I can feel the strain now when I make a golf swing. Hurts at the finish part of my swing. Any suggestions. I’m not new to weight training.

  • This guy is the worst YouTuber ever I’m getting tired of him insulting everyone just because they don’t workout the same way he does

  • Jeff: You wanna superficially trick yourself into thinking you’re doing MUCH better even when you’re only starting to do a little better

    Me: WowI never thought I could trick myself while KNOWING I’m tricking myself

    Seriously Jeff, super big brain right here

  • I’m 13 and have gone quite well belly fat wise and this just made it better 6 pack is getting pretty visible now yee. Only thing is it’s kina slow cuz I can’t help but have some Reese’s.

  • Why do you move your arms in that akward way while you talk? We know you are strong lol it just looks weird when you are flexing your biceps along with every sentence. Bizarre

  • these videos literally explained nothing about losing actual body fat. i have watched a few videos of this guy and he is a joke….Dude. please stop!! you have good genetics thats all and are clueless when it comes to helping people actually lose body fat and get ripped….. this video you said to crunches and push ups lmao i mean cmon pathetic

  • While I appreciate this, I’d say this is oversimplified, it’s pretty hard to keep a consistent weight loss rate especially while keeping your metabolism healthy. I could be wrong but from my personal experience this is wayyyy too fast

  • I’m really small…
    5’6 111lbs.
    I’m guessing I’m probably around 7-5%
    I’m trying to gain mass period, muscle, fat, hamburgers. 111lbs, it never changes.

  • So…I set a goal weight at the beginning of the year at 200lbs. Just did all of this math to find out I didn’t need to do this math!! lol According to the numbers, at 201 I should be at 15%BF… Which also is my goal… There’s a bit of wasted time I’ll never get back!

  • I’m 6ft 2in 200 ish pounds. I’m a powerlifter for my high school. I’m 15 years old. I have strong arms and chest as benchpress is my favorite lift. However I would like to get some abs. I typically compete in the 198 weight class. I have relatively high metabolism so losing weight isn’t a huge problem for me. Just estimate how much fat would I have to lose in order to have at least a small amount of visible abs I dont like that 13% or less look.

  • Lol what, I have been doing crossfit, my body fat is 5.7%,thats what the scale in the gym says but I went to my friend’s place and got 15% but I have only a little abs like u can see the 2 abs on top but the rest can’t be seen

  • started at 150 pounds approx 20% BF, Im now 145 pounds and I look like 18% BF.. Im a 5ft10 guy and I have muscle im not skinny.. Do I have to go down to 135 pounds to see abs jesus christ this is light AF?

  • not that accurate, the scale say im 20% body fat and i have a small belly and man boobs, waist of 40 inch. i lost 30 pound for now im current 195 and was 225 for 6 feet

  • Guys, fat loss is not linear, and there are things like metabolic adaptation which will make things even harder for you. So, while this is an interesting model to look at, it is also very wrong, and in my opinion may lead to false expectations.

  • So I don’t know how, but my weight was around 100 a couple of years ago, and since then I’ve pretty much only been eating unhealthy. Burgers, hotdogs, kfc you-name-it, and so I’ve been pretty darn scared to actually step onto that weight again. Well, perhaps it was only my thoughts that had weighed me down, because I now have a weight of 85.6 kilogram. Still not good enough for my goal (to get lean) but damn those thoughts can mess with you if you let it:O
    I also know that I’ve lost quite the muscle mass since then, but I had definitely still not expected to weight less than before, and especially not by roughly 15kg’s. Well, time to hit the gym again then!

  • I’m at like 16% and 14 yo
    Finding time to workout is hard during quarantine since my school time gets increased from 12 hours to 15 hours
    And plus homework

    Still I have watched anime so much
    Giving up isn’t an option

    Ima get ripped in 4 months

    Never give up

  • Im always thinking people who have chiseled sculpted abs mustve done a hell lot amount of cardio to get there.
    Correct me if I’m wrong but even for people who didnt start with much fat to lose a great amount of exercise added to abs training is a necessity in order to see the work take form.

    Great video also, very informative and cheering. You positively give an insight to people who want to learn more about physique and athleticism.

    Cheers. HaAadDDoOuKKEENN!!

  • I am probably in the 20-22% range and nowhere close to the amount of muscles u had….I need to lose 12kg to get six pack according to ur calculation

  • I’ve been working out for about 3 weeks, the first 2 was very light stuff but lately i’ve been using my weights a lot and eating lots of protein but not over eating, but yet I’m not losing any weight, I can tell i’ve gained muscle and definition but no weight loss.

  • This is one of the best, if not the best, videos I have ever seen on the six-pack topic. So much value and some entertainment, too! Love from Canada ����

  • You had abs at 15-16% and were rather bulky still too and I would be more than happy like that. Then again in my personal experience when I got below 14%… well my entire body revolted. boom And I got weaker and weaker and just couldn’t train anymore.
    I’m wondering if it was a fat soluble vitamin thing in part too, since D levels rely on body fat for storage.

  • Is it really difficult to lose fat and gain lean mass? I started a vegetarian diet with lots of veggie dehydrated protein and lost 20lbs and gained one centimeter in arm circumference in about 6 months. Is it an illusion that i lost fat and gained muscle?

  • aight thank god I’m skinny as hell
    by what I see I’m at 17%-14% fat level
    I need to get to 13%-10%
    and I actually think that what I have to do more then reducing fat level is actually getting bigger abs but hey!
    this is nothing 6 month of training can’t fix

  • What about someone who is already at their optimal weight but still has high body fat I’ve been stuck for a while and I’m not sure what changes to make to begin making progress again

  • 18-20% bf is not the standard American male. Average dude has no way near that muscle mass in your 18 20% bf pic. You have clear separation between, delts and arms and don’t have beer pot belly. Guys, this 18 20% is a dream physique for most men and is sustainable. We won’t get paid to get shredded. Just putting things in context.

  • So I recently had a Dexa scan and tested at 10.3 percent but the top 4 of my abs only really show when I flex hard and with good light…and here’s why. I was fat for a long time…I have extra skin…and in fact the DEXA scanner reads that extra skin (and the now empty and flattened out but still present fat cells stuck to that skin) as fat mass so actually I probably got down closer to 8%…
    That extra skin and those extra fat cells are a major problem in getting a visible 6 pack. Also if I go off the wagon for even a few days I can gain back a ton of fat immediately because those fat cells are still there and ready to get filled right back up in a surplus or if eating junk type food.
    My guess is to look like most people do at 10% I have to get down closer to 6% and to look like I should at sub 10% I’ll probably need expensive, painful surgery to cut away the extra skin, get rid of the fat cells stuck to them, and tighten everything back up.

  • What I don’t like about loosing as much body fat as I can in order to develop my abs, is how skinny my face gets, which makes me look like a cancer or AIDS patient.

  • There’s plenty of guys out there who claim that you can build muscle in a deficit. So why do you have to lose muscle fore sure when cutting? For eg Greg Doucette he’s a pro builder.