1. Compared to the difference between three months of dieting with a 25% calorie deficit or a very-low-calorie diet (VLCD) of 890 calories per day. The result was that although the VLCD lost more total mass, the ratio of muscle to fat loss was also considerably higher. onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.354 2. Hunger is the primary reason that diets fail pubmed.ncbi.nlm.nih.gov/23512619/ pubmed.ncbi.nlm.nih.gov/23684901/ 3. Cycling your calories can improve diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/ www.ncbi.nlm.nih.gov/pubmed/23591120 4. The amount of calories you eat on one day generally doesn't influence hunger on the following days pubmed.ncbi.nlm.nih.gov/30696504/ www.sciencedirect.com/science/article/abs/pii/S0195666317306499 5. "Responses to overfeeding differed markedly with evidence of ‘compensators’ and ‘non-compensators’, but on average, subsequent food intake was stimulated rather than suppressed after overfeeding in spite of markedly elevated body fat (+13%) and fasting leptin (+116%)" www.nature.com/articles/0803194 6. Given the same energy balance, weight and fat loss are the same www.karger.com/Article/Abstract/111162 journals.plos.org/plosone/article?id=10.1371/journal.pone.0004377 7. Adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent pubmed.ncbi.nlm.nih.gov/22002517/ 8. Sleep deprivation suppresses appetite satiating hormones like leptin while at the same time raising levels of the hunger hormone ghrelin. See figure 3A and 3B: www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ 9. Sleeping only 40 fewer minutes per day from Monday to Friday shifted the ratio of the amount of muscle to fat loss from 20 percent to 80 percent. academic.oup.com/sleep/article/41/5/zsy027/4846324 10. Sleeping 5.5 instead of 7.5 hours a day increased muscle loss by 60 percent while decreasing weight loss in the form of fat by 55%. www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
Exercising can be really hard and tedious sometimes, but it always makes me feel better. Last year I had almost 300 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from Next Level Diet. Today I have 200 lbs and I am happy like I never been in my life.
I’m happy for you :) keep being the best you :D currently on my way to get well defined abs, I’m 14, 5 foot 10/11, 169 lbs and 11-13% bodyweight. my upper abs are 100 percent there, but they dont have that crazy definition. I’ll start maintenance when I get my lower abs to show. I have 7 pack genetics (uneven 8 pack lol) so I’m curious on how I’ll be looking. All the best!
Following a WFPB lifestyle is so much easier to lose weight and maintain a healthy BMI forever. No destructive cardio or hunger - just a WFPB lifestyle!
@DWP11 It's a variety of personal strategies, tactics, and methods. Most important are calorie counting, goal setting, habit reformation, and mindfulness.
@@johngardner1898 this is a very inefficient strategy, a struggle! Too much sacrifice in the long term will age your body much quicker. On the other hand, eating plant based whole foods, you can eat as much as you want without counting calories and loosing weight as a bonus. Surprisingly I stopped losing weight when I got to my ideal BMI - 22 that was easy! And combined with exercise that is doing miracles. As a bonus I slowed my ageing and looking younger 😜. And I don't have to count any calories!
Sleep has always been my toughest of these steps. Been making a conscious level to get at least 6-8 hours to finally get below 12%. Appreciate the breakdowns and advice.
@@destroyer6074 CALORIE DEFICIT is all you need no need for fasting it'll just lead you to binge eating after you get tired of fasting it's not lifetime plan
Step 1 Slight caloric deficit step 2 Carb cycling (somedays u eat more , some days u eat less)1.6gram protein per kg step 3 avoid cheat days generally or at least very seldom step 4 lower calories or work out more step 5 SLEEP!!!!!
Cheat meals are important for your mental health though, just don't do a "cheat day" where you eat junk all day long. One cheat meal a week that's under 1500 calories is perfectly fine as long as you're working hard throughout the week. Personally I need a cheat meal at least once a week or else I'll start losing motivation to stick to my meal plan.
If you weigh 80 kg just do 80 gram of fat, 160 gram of protein and the rest carbs, if you want to lose weight cut down the carbs and go between 250-500 calories deficit a day
At 6 foot 2 I went from 260 pounds down to 190 in a year and put on a good amount of lean mass whilst doing so. I feel great both mentally and physically, the mental health boost was the most surprising aspect of getting my body re-comped. I learned so much from your videos, thank you!
That's crazy, I'm 6"2 trying to get down to 20% body fit. I'm currently at about 39% body fat. 6"2 375 pounds, 39% body fat. Your starting weight is my target weight, maybe even a little higher.
@@riyu1907 Went to the gym 3 or 4 days every week, long walks on off days and focused on compound exercises with a few isolates here and there to improve the compounds. Kept myself in a 500-750 calorie deficit.
I can tell you from experience, seeing an increase in strength and gains: amazing. But for me, the most fulfilling feeling, is seeing the change in vascularity along with the increased definition in muscles.
Wdym by that? Seeing your veins popping up more, or generally feeling better (lower resting heart rate, better lung capacity and sleep etc.)? Sorry English isn't my native language
hi plz could u tell me what bodyfat percentage .i started low carbs diet 7 months a go i lost about 20 kilogram . now i want to to bulk but confusing i may get more fat . my question is can i bulk or wait to reduce more fat . realy want to reach 12 /100 bodyfat . many thanks
@@hamza-kn7lk It is better to stay at that weight that you are now and try to increase your muscle mass, without gaining too much weight. Put a few more carbohydrates and keep the protein at the level it is now.
Law of attraction Seek and you shall find Ask and it shall be given to you Knock and the door will be opened Believe and it shall be done unto you All sayings and quotes from The Bible & other sources that prove what you think about/desire will eventually come to you.
Great tip with the Body Fat Percentage Image comparison chart! It's like the tip to approximate your BMR by multiplying your body weight in pounds by 10. Not pinpoint accurate, but a surprisingly close estimate.
You can get extremely lean without suffering, or going hungry and feel awesome while doing it. I have been maintaining a contest ready body fat level at over 50 years old - naturally for several months . I eat a lot of food , and can easily maintain this for as long as I want to. My testosterone and energy is off the hook. People ask me daily what I eat to look like I do. I tell them its not what I do eat its what I DO NOT eat... There are a few food groups to avoid and they are not what you would expect...
Gosh this could not have been more timely. I am finally out of the 20% Body Fat range, and gradually down to 18%! (According to my Weight Watcher's Scale!) Thanks for this.
Working out has helped me a lot .My confidence went up and so did motivation.I use to be 20-24 percentage of body fat and currently I am 13-15 body fat so I’m really happy where I have gotten.I’m currently trying to get to my dream body which is around 8-10% body fat and looking at the progress,I’m getting closer .I hope I make and I hope you make it to💪
I eat nothing on days I don’t work out. There’s only been 3 days this year I haven’t worked out, it was right after the bulk and I was insanely bloated at the end of it. Had to kill the water off with a 3 day fast. The main rule here is stop the hedonistic relationship with food. This low body fat thing is a mental game. Eat for fuel. It doesn’t matter if it doesn’t taste good or smell good, what matters is that the macronutrients and calories are lining up correct. Ask yourself, what is more important… your physique or your emotions?
Following a WFPB lifestyle is so much easier to lose weight and maintain a healthy BMI forever. No destructive cardio or hunger - just a WFPB lifestyle!
Jesus Christ is king and he died on the cross for our sins, repent from ur sins and follow Christ and get closer to him please, he loves us all no matter what 🙏❤️
I went from 13% to under 10% by fasting and calisthenics everyday very quickly. I eat dinner and/or a protein shake. Before eating dinner I do: 1000 squats, 100 pullups, 100 pushups, 1000 reps of different ab exercises and 100 dips with a weighted vest. It takes close to 2 hours but all i got is time at night. I have built more muscle even while fasting till dinner. Knee and back pain i had before is gone. I also dont even get sore. Master your body by doing calisthenics. Trust yourself!
Dude u kidding me? Even hulk cant do that...and if u r doing all these excercises in proper form...there is noo wayy that u can do so many reps without seriously injuring urself
Intermittent fasting really helps on that part. Eat 2 hours a day and no longer, you Will get full so quick that it will be hard not to lose weight, unless you eat sh*tty for those 2 hours
@@johanhiemstra8777 Bruh I train 6 days a week with each session being 90 minutes on 2 different muscle groups along with cardio, and I eat clean for the most part and it's still not enough.
Simple inexpensive calipers from Amazon or wherever are a great tool for tracking too. I use a 3-site caliper measurement (chest, belly, thigh). 5 or 7-site measurements may be more precise, but they require help to accomplish. You can do this 3-site version by yourself.
Following a WFPB lifestyle is so much easier to lose weight and maintain a healthy BMI forever. No destructive cardio or hunger - just a WFPB lifestyle!
I once managed to drop my body fat percentage to just below 11% years ago. Managed to maintain that for a few months but eventually started getting random cravings and that made it eat like crazy. Clearly my body refused the fat percentage I dropped it to.
I started feeling light headed during OMAD in my journey to getting my body fat below 10%, I added 1 more meal and turned my diet to warrior diet. I was still was feeling light headed and hungry, so I just gave it all up and went back to 3 meals per day and 2 snacks in between.. I recommend starting small and not aggressive diet like I did....
I really like this thumbnail for the video. Not because of the progression, but because his eyes make him look batshit crazy while losing weight and I identify with this.
I range around the 16-19% body fat. The lowest I ever got down to was 12% my biggest draw back is that I love drinking beer🍻 at least 1-2 a night. It wasn't easy bringing my consumption down that low. But I know I need to cut it back to at least no more than 2-3 times a week of drinking.
I went from 42% bodyfat to 20% body fat current level… went from 96kg to 78 😊 It took me 6 months to get here working as a full timer My goal is to get 10% body fat
The new 30g protein atkins shakes have been a game changer for me. Allows me to get protein and coat my stomach for my migraine medications in the morning while still allowing me to only eat one meal a day. I have most 115 lbs now. Down from 6'2 387lbs due to medication side effects, down to 265lbs. I have done it over 18 months to avoid loose skin. Patience socks, but there is no shortcut. I ate my way into that mess, and had to eat my way out of it, or stop eating for flavor or enjoyment ever, as it were.
I've been on 5% of body fat..it was great and horrible at the same time. The looks were amazing, but the lifestyle was a pain. I was barely eating and doing 2 hours of cardio every day. Every bad calorie consumption would push you against your goal and so you would have to fight many times every day against your apetite for some more carbs. It was like an internal nightmare with an external appeal.
It would be more like: "Eating is the primary reason for diet failure" + "Driving is the primary reason for car accidents" or: "Hunger is the primary reason for diet failure" + "....... is the primary reason for car accidents" damn I could'nt find the right word for the second one 😂, it's tought
I do cardio one day and lift the next day ....3 days each. I am an endurance athlete. I have never, and do not believe, in the interference effect....many studies find this "effect" to be false. I run/and do stair machine 5 hours a day and the next day lift 5 hours or more. Strong as can be.
hunger is awesome.. i recommend everyone try a 3 day fast.. the first day is thinking about food all day.. its honestly a religious experience when you go to sleep and wake up the next day and you didnt eat anything all day.. its so weird.. then you dont eat anything all day on day 2 and youre actually used to it by now and you have amazing energy because your body is cleaning out toxins and stuff and after you go to the bathroom you feel great. you do it all day and have great energy. then you do it day 3 and feel like you never need to eat again.. then you just have a pizza cuz why not.. it will help you control your hunger more in the future because you recognize what hunger is and why you dont need to serve it so much.. it becomes less overpowering on you mentally.. ps drink water while you fast..
ps i pretty much intermittently fast every day. ill only eat one meal a day and do light snacking here and there a little maybe.. i look like the 20% guy maybe less. just recently decided to do some light lifting and maybe reduce belly fat.. oh i drink a lot of beer.. but i walk a lot and have tight obliques.. some people cant get good obliques. go on really long hour plus walks regularly. its good for obliques.. walk to the grocery store or something.. play some frogger in the street..
I have to cut down to get into the 198 powerlifting weight class. I am right around 198 right now morning weight. The hard part is staying there while building muscle. I have to be sub 198 by February.
@@meuchler4d412 those scales are worthless when it comes to calculating body fat. I was a fairly lean 215 and it told me I was 22% body fat (I was more like 12-14%), probably because the built in algorithm said most people at 215 are about this percentage
Guys just do sprinting... it saves you time, burns more calories in 5min then you burn in 1h of running and boost growth hormone... what more do you need ?
To me steps to losing fat is 1. Cardio 2. Eat normally but don’t over eat 3.stop sodas and processed food And finally get of your phone and get to work
Cardio esp excessive amounts of it is a terrible way to lose weight and get lean, as mentioned in the video too much of it can hinder muscle growth, aswell as your ability to maintain muscle during the fat loss process, lifting weights is way a better op since your bodies gonna have the opportunity to burn more calories naturally at rest
It depends. If your go is to be faster or jump hire then shredding fat makes both easier. If only dunking is your goal strengthen ur flutes back,shldres and abs and obviously legs. Halfway front load squats and deadlifts are useful for dunking because of the focus on explosion
When you say “sleep longer” such as 7.5 hours or more, does that mean sleep at a specific time and waking up at a specific time? Like from 10 pm to the 5 am or if more than 7 hours let’s say 8 am which is 10 hours? Or if I sleep at 12 midnight or after let’s say 1 or 2 and get up at 10 am? Or in general 7+ hours a night is better? (Without a specific time)
I've been staying at 8.5-9% PBF for more than a year now and while I'm reasonably happy with how I look, I admit the mental pressure is nothing to scoff at. Constantly being in a low-energy state is not fun, and the mood swings can hurt social relationships. It takes all I have to keep myself in check so I can look and act relatively normal. Luckily I don't have the rest of the issues listed in the video (food craving, constantly feeling cold, etc). Being an IT guy, maintaining this kind of physique is like working a part-time job but without the getting paid part. It's good to know that these are common issues faced by professional athletes and trainers as well. Just being aware of this helps a lot. While it's hard to correct my sleep schedule, I believe I can improve my diet to get into that "5% calorie deficit" region. I was also worried that I wasn't getting enough cardio, but now I know that I actually shouldn't be mixing cardio and strength training willy-nilly. This has been very helpful, thank you for making this video.
Hey @Gravitytransformation I'm 14 years old I was 62 kg and now I'm 51 kg but now my goal is to build some muscle am I in the right sizes to build muscle and also I'm 164 cm tall
What you also can do, count calories today and by that estimate the level of activity you need for the next day to beat that. but it takes utmost honesty and knowledge.
I'd say I'm around 18.5% body fat. I look lean, I have a decent body structer with a good amount of muscle mass. I have a healthy diet, eat a good amount of protein, nutrients and carbs. I'm 6'3 so I am a pretty tall guy, I drink a lot of milk and eat roughly around 2800 calories a day. Three balanced meals a day, with low calorie snacks in between however, I do eat unhealthy food very occasionally.
Unless you're competing or prepping for a photoshoot, I personally think 12-10% BF is doable. 10% BF is the lowest for anyone not competing or getting ready for a photoshoot. Once you start reaching 8% or lower, that's when bad things start happening.
Yeah I'm at around 14% right now and want to just hit 10%.. I think it's just a matter of being patient and consistent with your lifting routine and eating routine
1. Compared to the difference between three months of dieting with a 25% calorie deficit or a very-low-calorie diet (VLCD) of 890 calories per day.
The result was that although the VLCD lost more total mass, the ratio of muscle to fat loss was also considerably higher.
onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.354
2. Hunger is the primary reason that diets fail
pubmed.ncbi.nlm.nih.gov/23512619/
pubmed.ncbi.nlm.nih.gov/23684901/
3. Cycling your calories can improve diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction
www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/
www.ncbi.nlm.nih.gov/pubmed/23591120
4. The amount of calories you eat on one day generally doesn't influence hunger on the following days
pubmed.ncbi.nlm.nih.gov/30696504/
www.sciencedirect.com/science/article/abs/pii/S0195666317306499
5. "Responses to overfeeding differed markedly with evidence of ‘compensators’ and ‘non-compensators’, but on average, subsequent food intake was stimulated rather than suppressed after overfeeding in spite of markedly elevated body fat (+13%) and fasting leptin (+116%)" www.nature.com/articles/0803194
6. Given the same energy balance, weight and fat loss are the same
www.karger.com/Article/Abstract/111162
journals.plos.org/plosone/article?id=10.1371/journal.pone.0004377
7. Adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent
pubmed.ncbi.nlm.nih.gov/22002517/
8. Sleep deprivation suppresses appetite satiating hormones like leptin while at the same time raising levels of the hunger hormone ghrelin.
See figure 3A and 3B:
www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
9. Sleeping only 40 fewer minutes per day from Monday to Friday shifted the ratio of the amount of muscle to fat loss from 20 percent to 80 percent.
academic.oup.com/sleep/article/41/5/zsy027/4846324
10. Sleeping 5.5 instead of 7.5 hours a day increased muscle loss by 60 percent while decreasing weight loss in the form of fat by 55%.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
How do I do it "unnaturally"?
How to contact you for business inquires?
What is the best way to work out your body fat???
Where to contact for business enquiries??
Can you make a video about gym shyness/anxiety? :c
Him:- get enough sleep
Me watching this at 1:30 am :- interesting!!
Me at 06.32 o clock and still didnt get my sleep hahahaha
06.12 o clock lol
Μe reading this comment at exactly 1.30am
ahaha
Karim Elayachi me at 4:10
“The more you sweat in training, the less you bleed in combat.”
― Richard Marcinko
I read that quote this morning and I love it!!!
Stupid quote
This has nothing to do with the video
You are everywhere, aren't you
@@taftram381 cap
Exercising can be really hard and tedious sometimes, but it always makes me feel better. Last year I had almost 300 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from Next Level Diet. Today I have 200 lbs and I am happy like I never been in my life.
I’m happy for you :) keep being the best you :D currently on my way to get well defined abs, I’m 14, 5 foot 10/11, 169 lbs and 11-13% bodyweight. my upper abs are 100 percent there, but they dont have that crazy definition. I’ll start maintenance when I get my lower abs to show. I have 7 pack genetics (uneven 8 pack lol) so I’m curious on how I’ll be looking. All the best!
Keep grinding ma boi🔥 we're all gonna make it
“Victory is reserved for those who are willing to pay its price.”
― Sun Tzu
The art of war is a way of life
"Fake internet quotes are the way to go." Socrates
You are everywhere, aren't you
Woof - shitzhu
Ah...Sun Tuh-zoo, the Chinese Prince Matchabelli
I'm just now getting below 14%. This is the most realistic, non-BS advice available on the internet. Thanks Max.
Following a WFPB lifestyle is so much easier to lose weight and maintain a healthy BMI forever.
No destructive cardio or hunger - just a WFPB lifestyle!
@DWP11 It's a variety of personal strategies, tactics, and methods. Most important are calorie counting, goal setting, habit reformation, and mindfulness.
@@johngardner1898 this is a very inefficient strategy, a struggle!
Too much sacrifice in the long term will age your body much quicker.
On the other hand, eating plant based whole foods, you can eat as much as you want without counting calories and loosing weight as a bonus. Surprisingly I stopped losing weight when I got to my ideal BMI - 22 that was easy!
And combined with exercise that is doing miracles. As a bonus I slowed my ageing and looking younger 😜.
And I don't have to count any calories!
Sleep has always been my toughest of these steps. Been making a conscious level to get at least 6-8 hours to finally get below 12%. Appreciate the breakdowns and advice.
Same, with work, school, and other workouts it's difficult to get sleep
Weed helps me , i dont wanna encourage u tho
12, 11, or even 10% bodyfat is perfect. Unless one is competitively bodybuilding, there's no reason to lose more weight than that.
Malik Bagwala HIIT and intermittent fasting can help at these body fat percentages
15 is good
Malik Bagwala it’s easy if u don’t think on it hard
Malik Bagwala true, the lower your body fat percentage, the more difficult it is to lose more fat.
@@destroyer6074 CALORIE DEFICIT is all you need no need for fasting it'll just lead you to binge eating after you get tired of fasting it's not lifetime plan
Step 1 Slight caloric deficit
step 2 Carb cycling (somedays u eat more , some days u eat less)1.6gram protein per kg
step 3 avoid cheat days generally or at least very seldom
step 4 lower calories or work out more
step 5 SLEEP!!!!!
so om having 88 grams of protein?
@@dr.snipes9410 how much u weighing? its a rule of thumb, basically its about your musclemass but if u weigh 100kg u take 160g for example
Cheat meals are important for your mental health though, just don't do a "cheat day" where you eat junk all day long. One cheat meal a week that's under 1500 calories is perfectly fine as long as you're working hard throughout the week.
Personally I need a cheat meal at least once a week or else I'll start losing motivation to stick to my meal plan.
Lee Everett get used to avoid cheat meals
If you weigh 80 kg just do 80 gram of fat, 160 gram of protein and the rest carbs, if you want to lose weight cut down the carbs and go between 250-500 calories deficit a day
At 6 foot 2 I went from 260 pounds down to 190 in a year and put on a good amount of lean mass whilst doing so. I feel great both mentally and physically, the mental health boost was the most surprising aspect of getting my body re-comped. I learned so much from your videos, thank you!
Craig N damn how bro
As a 5 foot 3 I am currently 120 pounds. DNC I still look fat
That's crazy, I'm 6"2 trying to get down to 20% body fit. I'm currently at about 39% body fat. 6"2 375 pounds, 39% body fat. Your starting weight is my target weight, maybe even a little higher.
do u have heavy diet or just eating how much your body needs?
@@riyu1907 Went to the gym 3 or 4 days every week, long walks on off days and focused on compound exercises with a few isolates here and there to improve the compounds. Kept myself in a 500-750 calorie deficit.
‘Make sure you get enough sleep’ really resonates with me whilst I’m watching this at 1am when i need to get up at 6
Hahah I felt that! 😩😴😂
☺ here me also
I can tell you from experience, seeing an increase in strength and gains: amazing. But for me, the most fulfilling feeling, is seeing the change in vascularity along with the increased definition in muscles.
Wdym by that? Seeing your veins popping up more, or generally feeling better (lower resting heart rate, better lung capacity and sleep etc.)? Sorry English isn't my native language
@@okramra def feeling good is amazing. What i meant was seeing your body change and get closer to the visual goal you are looking for
@@okramra meanwhile, i just failed trying to squat 415 and debating on posting it 😰
@@quinceyb921 Do it, no pain no gain
You increased gains while losing fat?
Bro I’m on 12% and the tiredness is insane
hi plz could u tell me what bodyfat percentage .i started low carbs diet 7 months a go i lost about 20 kilogram . now i want to to bulk but confusing i may get more fat . my question is can i bulk or wait to reduce more fat . realy want to reach 12 /100 bodyfat . many thanks
@@grantmorsberger9400 many thanks for ur advises .cheers
@@grantmorsberger9400 i know those tips werent for me but theyre much appreciated 👍
Was at 9 during wrestling season it’s ass to keep it down like that but after awhile you get the energy back
@@hamza-kn7lk It is better to stay at that weight that you are now and try to increase your muscle mass, without gaining too much weight. Put a few more carbohydrates and keep the protein at the level it is now.
That 12 percent body fat looked perfect
My body fat percentage is around 12%😁😁
I was literally asking myself about this subject. Right on time brother 💪
Me too bro
Same
It's called the law of attraction
Law of attraction
Seek and you shall find
Ask and it shall be given to you
Knock and the door will be opened
Believe and it shall be done unto you
All sayings and quotes from The Bible & other sources that prove what you think about/desire will eventually come to you.
@@malcolm24568 yes correct. Although I dont believe in the bible. I believe in one universe. Everything is one
Im going to sleep. Its 4 at night.. goodnight everyone, good luck!
7 months later he never woke up...
8%? I'd be happy if I can come down to 25% 😣
that shouldnt be that hard if you want it bad enough.
It's not if we can or not there are somethings we have to do
U can do it
Weight loss starts in your head. You have to set your mind to the task of taking charge of your body. Champ or chump?
you can do it!
“Sleep more” and im watching this at 05:15 am
😂 exactly!
First thing first..
Being motivated..
Motivation is crap. First thing first is discipline.
I lost motivation after 1 year discipline is everything
@@shardaycota9164 yeah I'm understand..
@@kylewhisenant9412 real life 👍🏽👍🏽
Action first, motivation second.
started following your advice and went from 40 % fat to 20% in no time, feels awesome thank you.
I Wanna know how long that took
How long did that take you ? Any loose skin ?
Liars never reply
@@Shravan-ue1bx true
Bro im 22% and I look fat asf
Great tip with the Body Fat Percentage Image comparison chart! It's like the tip to approximate your BMR by multiplying your body weight in pounds by 10. Not pinpoint accurate, but a surprisingly close estimate.
You can get extremely lean without suffering, or going hungry and feel awesome while doing it. I have been maintaining a contest ready body fat level at over 50 years old - naturally for several months . I eat a lot of food , and can easily maintain this for as long as I want to. My testosterone and energy is off the hook. People ask me daily what I eat to look like I do. I tell them its not what I do eat its what I DO NOT eat... There are a few food groups to avoid and they are not what you would expect...
You’re doing fantastic! What is your body fat?
Please, Some examples of foodg you avoid?
man how is your testosterone levels good at contest shape
@dan conner
I just want to say "thank you".
You helped me a lot in losing weight I don't know how to thank you in another way.Your fan from Lebanon
Gosh this could not have been more timely. I am finally out of the 20% Body Fat range, and gradually down to 18%! (According to my Weight Watcher's Scale!) Thanks for this.
Really?
How do you know
How to measure it
I used to be about eight percent bodyfat for years, because of starvation, everyday only rice with 1 gram of thin meat for a day, drink water or tea
How did it go ?
Was it worth it? Were you able to function?
@@rpriest9585 my body still can function very well, beside sometime i will faint. PS: it worth to save money and to go to gym have membership
This is one of the best comprehensive videos on the topic
Best channel on RUclips. Straight to the point, direct, no complications
Dude, I just want to say that the first minute and a half of this video is something I appreciated. Thank you.
Currently at about 16% body fat, I'll be back in 7 weeks.
I'll also see you in 7 weeks
All the best comrade
Same
At 30% just terrible 😕. Fml
15.6 today lol hopefully 10-12 by June
Working out has helped me a lot .My confidence went up and so did motivation.I use to be 20-24 percentage of body fat and currently I am 13-15 body fat so I’m really happy where I have gotten.I’m currently trying to get to my dream body which is around 8-10% body fat and looking at the progress,I’m getting closer .I hope I make and I hope you make it to💪
im stuck at 19% any tips??
@@nessimjaber6818 where you at now
@@jerome9254 im at 19%, any tips?
how long did it take and what did you do
I eat nothing on days I don’t work out. There’s only been 3 days this year I haven’t worked out, it was right after the bulk and I was insanely bloated at the end of it. Had to kill the water off with a 3 day fast.
The main rule here is stop the hedonistic relationship with food. This low body fat thing is a mental game. Eat for fuel. It doesn’t matter if it doesn’t taste good or smell good, what matters is that the macronutrients and calories are lining up correct.
Ask yourself, what is more important… your physique or your emotions?
This is really good advice... I wish all these other "fitness influencers" would give this advice
Ye wali samajh nahi aai kya jo aur logo se bh same advice expect kr rha h
everyone around them is so triggered by everything they can't say much
I’m researching to get my goals and definitely I found this video helpful 💪🏻
Following a WFPB lifestyle is so much easier to lose weight and maintain a healthy BMI forever.
No destructive cardio or hunger - just a WFPB lifestyle!
Jesus Christ is king and he died on the cross for our sins, repent from ur sins and follow Christ and get closer to him please, he loves us all no matter what 🙏❤️
Yes, very good, but what's his body fat?
This makes so much sense💯💯
this dude is giving us information that costs years of exp and even a Mr. Olympia coach won't share with his athlete xD, Thank You, Sir!
„I’m gonna get ripped on my brothers wedding day to pick up some chicks” nice mindset 😂 👍🏻
chicks dont care as much as you think ... read a book...be interesting
I went from 13% to under 10% by fasting and calisthenics everyday very quickly. I eat dinner and/or a protein shake. Before eating dinner I do: 1000 squats, 100 pullups, 100 pushups, 1000 reps of different ab exercises and 100 dips with a weighted vest. It takes close to 2 hours but all i got is time at night. I have built more muscle even while fasting till dinner. Knee and back pain i had before is gone. I also dont even get sore. Master your body by doing calisthenics. Trust yourself!
Champ you gotta take rest days
wow no words
I highly doubt you do 100 pulls ups in all of that lmao
@@BubbaGoon08 keep doubting while others get ripped
Dude u kidding me? Even hulk cant do that...and if u r doing all these excercises in proper form...there is noo wayy that u can do so many reps without seriously injuring urself
you are literally the best of the best, thanks...
Currently I'm at 20%, I'd be VERY happy to get down to 15%. It's tough man.
I know the struggle i am at 28%
Intermittent fasting really helps on that part. Eat 2 hours a day and no longer, you Will get full so quick that it will be hard not to lose weight, unless you eat sh*tty for those 2 hours
Just eat less, and train half an hour a day
How do you know, you are at 15%?
@@johanhiemstra8777 Bruh I train 6 days a week with each session being 90 minutes on 2 different muscle groups along with cardio, and I eat clean for the most part and it's still not enough.
Watching this as im eating a cheese burger and fries lol 👀
At a guess I’d say I’m around 40% body fat but now I’m going to be starting a weight loss journey in the gym and I’m feeling excited
How you doing? Just checking
Wow, I’ve been calorie cycling without even knowing🤷🏽AWESOME!
I can't eat alot. I get bloated fast. I stick to two meals a day. Every one is different.
Simple inexpensive calipers from Amazon or wherever are a great tool for tracking too. I use a 3-site caliper measurement (chest, belly, thigh). 5 or 7-site measurements may be more precise, but they require help to accomplish. You can do this 3-site version by yourself.
I was 79 now i'm 61 thank you you your teachings
79% body fat you sure you alive bro?
@@justsomeguywithoutamustach9072 probs 79 to 61 kg
There is no end only new beginnings
-Magic Archer
At the moment I am 25%-30% body fat and my goal is 15% body fat
@Mystic how do i get there
@Mystic yeah im 21 percentage body fat but i wanna get to 10-15
Anyone else sitting at home eating chips and drinking soda while saying to yourself "i'm gonna do this tomorrow"
Me right now, used to be obsessed with bodybuilding and fitness. Until depression got a hold of me, with everything going on in the world.
Excellent, thoughtful, and well articulated information backed by science. Thanks a lot. Keep up the great work! 💪
Following a WFPB lifestyle is so much easier to lose weight and maintain a healthy BMI forever.
No destructive cardio or hunger - just a WFPB lifestyle!
There is no need to be below 8% unless you're on stage. 12% is good for everyday living, plus most people are fatter then they think.
I once managed to drop my body fat percentage to just below 11% years ago. Managed to maintain that for a few months but eventually started getting random cravings and that made it eat like crazy. Clearly my body refused the fat percentage I dropped it to.
I started feeling light headed during OMAD in my journey to getting my body fat below 10%, I added 1 more meal and turned my diet to warrior diet. I was still was feeling light headed and hungry, so I just gave it all up and went back to 3 meals per day and 2 snacks in between..
I recommend starting small and not aggressive diet like I did....
I really like this thumbnail for the video. Not because of the progression, but because his eyes make him look batshit crazy while losing weight and I identify with this.
This account is god tier can't believe I am just finding this now
I love the steps you just added..... I'm 15 but still have a 13-15% body fat and still learned a lot....Thank u
I range around the 16-19% body fat. The lowest I ever got down to was 12% my biggest draw back is that I love drinking beer🍻 at least 1-2 a night. It wasn't easy bringing my consumption down that low. But I know I need to cut it back to at least no more than 2-3 times a week of drinking.
Mine down fall also
I went from 42% bodyfat to 20% body fat current level… went from 96kg to 78 😊
It took me 6 months to get here working as a full timer
My goal is to get 10% body fat
The new 30g protein atkins shakes have been a game changer for me. Allows me to get protein and coat my stomach for my migraine medications in the morning while still allowing me to only eat one meal a day. I have most 115 lbs now. Down from 6'2 387lbs due to medication side effects, down to 265lbs. I have done it over 18 months to avoid loose skin. Patience socks, but there is no shortcut. I ate my way into that mess, and had to eat my way out of it, or stop eating for flavor or enjoyment ever, as it were.
I've been on 5% of body fat..it was great and horrible at the same time. The looks were amazing, but the lifestyle was a pain. I was barely eating and doing 2 hours of cardio every day. Every bad calorie consumption would push you against your goal and so you would have to fight many times every day against your apetite for some more carbs. It was like an internal nightmare with an external appeal.
Exactly the video I needed rn. Thanks man
Absolutely on point with everything you said. No more cheat days for me
19% to 16% bodyfat im underweight and gonna try to focus health and try to still be fit and be haply with how my body looks
"Hunger is the primary reason for diet failure"
"Driving is the primary reason for car accidents"
It would be more like:
"Eating is the primary reason for diet failure" +
"Driving is the primary reason for car accidents"
or:
"Hunger is the primary reason for diet failure" + "....... is the primary reason for car accidents"
damn I could'nt find the right word for the second one 😂, it's tought
@@noahaltdorf5311 rash driving/less attentive
I like how people are able to diet eating 2000 calories yet if I even smell a carb i gain 5lbs -_-
Water weight, don’t panic
@@Lovelace9962 its psychological :( I see i added weight so I try to stay away from carbs then I crave them and the cycle continues
@@srtmaggy I feel ya, I'm fully aware scales are misleading due to water weight, muscle gains, etc, but I still doubt myself. lol
I do cardio one day and lift the next day ....3 days each. I am an endurance athlete. I have never, and do not believe, in the interference effect....many studies find this "effect" to be false. I run/and do stair machine 5 hours a day and the next day lift 5 hours or more. Strong as can be.
Because ur doing it the next day
He was talking about doing a cardio session and then immediately doing a weightlifting session
195 to 165 currently let’s go!! I got 10 moire pounds to go!!
Answered many questions to me. Really appreciate 🙏 greetings from Egypt 💪
Thanks mate for putting this together!
The best video I've seen on this subject and maintaining muscle and strength.
Excellent job.👍
Not gunna lie I was expecting to shift through a lot of garbage content before hitting gold I'm glad to say my first pick was pure gold
hunger is awesome.. i recommend everyone try a 3 day fast.. the first day is thinking about food all day.. its honestly a religious experience when you go to sleep and wake up the next day and you didnt eat anything all day.. its so weird.. then you dont eat anything all day on day 2 and youre actually used to it by now and you have amazing energy because your body is cleaning out toxins and stuff and after you go to the bathroom you feel great. you do it all day and have great energy. then you do it day 3 and feel like you never need to eat again.. then you just have a pizza cuz why not.. it will help you control your hunger more in the future because you recognize what hunger is and why you dont need to serve it so much.. it becomes less overpowering on you mentally.. ps drink water while you fast..
ps i pretty much intermittently fast every day. ill only eat one meal a day and do light snacking here and there a little maybe.. i look like the 20% guy maybe less. just recently decided to do some light lifting and maybe reduce belly fat.. oh i drink a lot of beer.. but i walk a lot and have tight obliques.. some people cant get good obliques. go on really long hour plus walks regularly. its good for obliques.. walk to the grocery store or something.. play some frogger in the street..
Yh it’s so fun at first😩 but then you binge🌚
Not for me right now ,I have now 25 percentage body fat😭
Those random clips in the middle of your speech make my day.
I have to cut down to get into the 198 powerlifting weight class. I am right around 198 right now morning weight. The hard part is staying there while building muscle. I have to be sub 198 by February.
Around March of 2021 I'm going to start bulking slowly and get up to about 210 by 2022 and 220 by 2023. Hopefully all muscle.
Damn, based on that picture, I'm somewhere between 16 and 24%.. I feel like that's a big range lol
Lol yeah that’s pretty big
Same bro, same.
I'm 12-17%. Can't decide where exactly am i because i have excess skin around my belly. Any way to get rid of it?
my scale says im at 24%, but i look more like 25-30
@@meuchler4d412 those scales are worthless when it comes to calculating body fat. I was a fairly lean 215 and it told me I was 22% body fat (I was more like 12-14%), probably because the built in algorithm said most people at 215 are about this percentage
My body fat 18% my goal 12% I will update every week or every day!
Btw now i am 14%
2 weeks been, whats the update
@@500ksubscriberswithnovideo5 14%
@@reubenjacob4499 how did you do it
@@MadaraUchiha-vs4ld with magic tricks
@@MadaraUchiha-vs4ld i worked out at my home gym
Love this guy he got this down to the t
Guys just do sprinting... it saves you time, burns more calories in 5min then you burn in 1h of running and boost growth hormone... what more do you need ?
If only my household would allow me to sleep uninterrupted....
11:30
so i can say in the mornings "i'm not late, i'm just developing my muscles"?
Keep sharing your valuable tips, learning a lot from you. Thanks.
I am happy that i already have 9.32 body fat🤘🤘
Where my 20% body fat brothers at right now?!
I'm gonna aim for 10% this summer
Reckon we have time?
10% is a pretty steep goal I’d shoot for 15 if you are currently at 20
@@ShadowGaming-xw8zj good advice
Everytime I get thin a holiday pops up ...
To me steps to losing fat is
1. Cardio
2. Eat normally but don’t over eat
3.stop sodas and processed food
And finally get of your phone and get to work
But it is necessary for perfect body results with out it the non necessary fat will cover the muscles
Cardio esp excessive amounts of it is a terrible way to lose weight and get lean, as mentioned in the video too much of it can hinder muscle growth, aswell as your ability to maintain muscle during the fat loss process, lifting weights is way a better op since your bodies gonna have the opportunity to burn more calories naturally at rest
Just hit -3% fat and i feel great ! Thanks a loy
I’m a basketball player and I feel like 8-10% would be perfect for me any hoopers here that can share about their selves?
10-12 percent body fat is fine. Many NBA players are around this body fat. Just stay in shape and keep practicing to improve your skillset as a hooper
It depends. If your go is to be faster or jump hire then shredding fat makes both easier. If only dunking is your goal strengthen ur flutes back,shldres and abs and obviously legs. Halfway front load squats and deadlifts are useful for dunking because of the focus on explosion
You need to be 2-3 percent fr.
When you say “sleep longer” such as 7.5 hours or more, does that mean sleep at a specific time and waking up at a specific time? Like from 10 pm to the 5 am or if more than 7 hours let’s say 8 am which is 10 hours? Or if I sleep at 12 midnight or after let’s say 1 or 2 and get up at 10 am? Or in general 7+ hours a night is better? (Without a specific time)
Get a minimum of 7 hours and max of 8 hours sleep. Sleeping at 11ish will mean waking up at 7 if you can manage it otherwise 1200am is the best
I've been staying at 8.5-9% PBF for more than a year now and while I'm reasonably happy with how I look, I admit the mental pressure is nothing to scoff at. Constantly being in a low-energy state is not fun, and the mood swings can hurt social relationships. It takes all I have to keep myself in check so I can look and act relatively normal. Luckily I don't have the rest of the issues listed in the video (food craving, constantly feeling cold, etc). Being an IT guy, maintaining this kind of physique is like working a part-time job but without the getting paid part. It's good to know that these are common issues faced by professional athletes and trainers as well. Just being aware of this helps a lot. While it's hard to correct my sleep schedule, I believe I can improve my diet to get into that "5% calorie deficit" region. I was also worried that I wasn't getting enough cardio, but now I know that I actually shouldn't be mixing cardio and strength training willy-nilly. This has been very helpful, thank you for making this video.
This is as technical as it gets 👌👍
I'm tryna stay at 5% forever, I'm already able to live with 12%
Hey @Gravitytransformation I'm 14 years old I was 62 kg and now I'm 51 kg but now my goal is to build some muscle am I in the right sizes to build muscle and also I'm 164 cm tall
Probably
No try to get as tall as you can before you start hard core working out
What you also can do, count calories today and by that estimate the level of activity you need for the next day to beat that. but it takes utmost honesty and knowledge.
I'd say I'm around 18.5% body fat. I look lean, I have a decent body structer with a good amount of muscle mass. I have a healthy diet, eat a good amount of protein, nutrients and carbs. I'm 6'3 so I am a pretty tall guy, I drink a lot of milk and eat roughly around 2800 calories a day. Three balanced meals a day, with low calorie snacks in between however, I do eat unhealthy food very occasionally.
Unless you're competing or prepping for a photoshoot, I personally think 12-10% BF is doable. 10% BF is the lowest for anyone not competing or getting ready for a photoshoot. Once you start reaching 8% or lower, that's when bad things start happening.
20% is actually good.
Yeah I'm at around 14% right now and want to just hit 10%.. I think it's just a matter of being patient and consistent with your lifting routine and eating routine
I m 16 % I m tryna get to 12% and have been trying for a long time
Don't give up you got this 💙
@@rixmean9448 thanks man , I m on the grind everyday , I used to be around 25 % body fat
Gotta sacrifice homie
@@vaughnamir.6457 hell yea I am
Something I didn't know before becoming skinny is that it's very easy to feel cold like freezing where the bones hurt
i´m at 18% body fat right now, i´d like to get it to 15%
this video helps a lot!
*I'm at 15% body fat, need to get at 10%*
I'm also at 18%, want to get 10% by the end of the year if corona doesn't fuck it up again
I am at 5% body fat and I am hungry 24/7! 😞
Good luck to u but I wouldn’t want to be that low 18 to 17 would be fine
For me