I'm the early summary guy, welcome. 2:13 You're too agressive and impatient. Can cause muscle loss. Stick to 0.5-1% of your bodyweight / week. Meaning, if your weight is 200, it's 2lbs / week. Stay patient! 4:05 Poor calorie tracking. Don't overeat at weekends. If you're going to some event later in the week, cut some calories each day durning the week. 6:15 Poor calorie management Choose your treats well. Is the muffin worth it? The closer you get to your goals, the harder the body will work to keep the remaining fats. This will lead to you, feeling more hungry. 8:00 Getting lazier. Remember to keep going, don't stop the walks. Stay consistent. Thanks for the video Jeremy, good as always!
A quick summary for those who don't have enough time. 2:12 #1 too aggressive - we get impatient when our weight loss slows down so we tend to aggressively cut calories which can lead to muscle loss *Muscle loss is highly correlated with increased hunger levels which doesn't recover back to normal until that muscle mass is restored. This makes it hard to stick to our diet. So instead, stick to a rate of weight loss around 0.5 to 1% of body weight/week Example: 195lbs = 1-2lbs per week. 4:04 #2 poor calorie tracking We need to make sure that we are tracking calories accurately to ensure that you are actually eating at a calorie deficit. 6:15 #3 poor calorie management -Avoid less nutritious, high-calorie foods -Eat nutritious, low calorie, and high protein food that can suppress hunger for a longer time. 8:01 #4 get lazier -We get excited at first but then after a week or so our motivation is gone so what you need to do is to: -Move more, Increase cardio, and make it a habit -Decrease Calorie intake -Keep track of daily step count and aim to hit a target and be consistent with that target throughout your diet. I'm doing a quick summary of every video that I get into. If my summary helped you save your time, please subscribe to my channel. I would really appreciate it. Thank you for your support! 🤩😊
I think another point that could’ve been included was lack of rest .. we tend train and diet hard .. but don’t get enough sleep .. which raise cortisol levels and slow your metabolism to save fat ..
This video perfectly explains my current situation. I went from 235lbs to 195lbs and have been stalled at this weight for several weeks. Thanks for the tips!
This video has a lot of value. It's easy for people to say "Just be in a calorie deficit bro" but when you stop seeing fat loss in the places you want it most, it's so demotivating. When you showed the picture of the guy who's getting towards lean but not at six pack levels, I realised that's where I get stuck as well. I'm going to keep persevering and hopefully my abdominal fat takes the hint
I’ve been listening to this on repeat. I’ve been dieting for over a year now and only have 3-4% body fat left to lose to hit my goal. Patience is key. I’m so tired!! Thanks for this great video, I love all of your content!!
U made me laugh with I'm so tired... I am too...this belly fat seems like it's gonna stay there forever, and on top of that my legs are still kinda fatty...grhhhhh,and for a woman, I'm on a 26% of BF..just few % more
Funeral Fog is spot on with the black coffee before a workout, especially if you are trying to maintain a caloric deficit. My biggest problem is the stupid vices almost everyone has: Bust ass and track everything thoughout the week to maintain the deficit, and go completely unhinged with the alcohol and junk food on the weekends, offsetting all that hard work. I guess maintaining body weight would be considered breaking even in that case, lol.
Yep, for me it's not binging after cardio+weights while on a deficit. Soooo tough. I can keep a deficit as long as I stay sedentary. The moment I hit the gym while on a deficit i get way too hungry.
As a doctor currently specialising in cardiovascular meds, Jeremy is the only channel who provideS and actually ANALYZEs studies and trials and give sound suggestions
Based in my own experience being always lean and apparently healthy looking, counting calories and exercise are not enough to have a healthy life. Sleeping 7 to 9 hours a day (within the circadiam rythm) and eliminating as much as possible sugars (simple carbohidrates), starches and stress is vital. Not to mention a good balance of spirit, mind and body.
I am clinical Dietitian. And this is a very well made video to describe the struggles that 90% ppl have. And most just will never achieve their "dream" body as at some point, you just can't lower intake anymore otherwise will lead to malnutrition and disordered eating behavior and also not sustainable for general population. Great content as always.
Thank you, Jeremy, for talking about how hard it is to stick to calorie deficit. Most other youtubers *cough AthleanX* seem to be genetic freaks who never experience hunger.
I've lost 65 pounds since summer 2015, & the areas you're talking about have been...INCREDIBLY difficult to burn the bleeping fat off of!! To the point where the frustration has been almost overwhelming. SO many months where I would burn more fat, but somehow, it STILL wouldn't come from those areas. Other parts of my body would be completely lean, & yet I would still have...relatively large love handles. Exactly what you're talking about. Just in the last...6 months have I finally started to see the last layers of fat begin to shrink(still not all the way there, but certainly beginning to see light at the end of the tunnel). Specifically, my problem has long been what I call the rear quarter panels(like on a car)--rear love handles, about halfway between my hips & the center of my back. HUGE deposits of fat I had, while the opposite side(halfway between my hips & my belly button)had gotten as lean as can be. Why? How? So frustrating....but I was told long ago, PROMISED even by a trainer, that if I stick with it long enough, it will eventually happen. & that's what I've done. Btw, I'm 49 years old, which obviously makes this that much harder, but I KNOW it's still possible if I work hard enough. I run. That's what I do. Lately, running faster & farther, & it's finally beginning to pay off. I lift too, but I've been concentrating more on cardio & finishing off this undying fat 1st. Sorry this is such a long post!
@@thatboytorres try trx curls with knuckles going different directions every rep (1 vertical, 1 to opposing shoulder, 1 asymmetric). Combine with heavy dumbbell curls every other day. My biceps gained like 5cm in the first month (not the first month in the gym tho).
That last little bit of fat loss was hard for me too. What really helped was I started hiking every weekend on top of my workout regime. I would go 15-20 miles and usually a massive amount of elevation gain (I live in the mtns) one day each weekend. You burn a freaking shit load of calories hiking for 8 hours so that really helped. It was really fun too which is often overlooked with working out. Pick things you enjoy and it makes it much easier to adhere to. I still hike almost every weekend
Great idea! I did the same with bike rides; would go on a 30K trail ride once a week; very fun, time in the sun, and it didn't feel like a chore! Also reminds me why I workout, so I can do fun physical activities.
TLDW: Because lower belly fat is the last to go away and the first place to store fat so basically you’d have to be in deficits enough to get to single digit or low 10s body fat
Honestly I’ve seen so many health RUclipsrs on my road to bettering my health and body and this guy is one of my favorites because he seems very grounded on giving advice ! :)
This content is SOOO key for people to understand! I love the graphics you use too! Awesome job. I liked the points you shared about people over consuming over the weekend. Definitely was to apply the points to my next video. Thanks for sharing such great evidence based content!
I gotta say guys the program works. It’s hella work and dedication but I’ve gone from 225 to 179lb. I am in that last face of stubborn body fat and everything he said is true . Stick to it and if you gotta up your calories a little bit not to be so aggressive then do so
First time I have come across a video who throws light on the real problem rather than just advertising their product. Thank you Jeremy for the great insights. I fully agree that patience is the key.
I love that you back up what you're saying with legit research. While not all research is statistically significant for everybody, it's great to see the data on methods that have been studied and shown to work, allowing us, as individuals, to find what does work. Keep up the good work!
Never ever saw such a fitness channel explaining soo accurately and with such an efficiency ❤️ he is THE BEST thank you so much for motivating me and always guiding me when i felt like quitting 👍🏻❤️
I can so relate to it, been more than 2 months into my diet and now I am feeling the hunger rising, still sticking to it and will make that stubborn fat leave my body! Thanks for the motivation and all advice, keep up the good work
Thanks Jeremy, I lost 45 lb but once I hit around 11% bodyfat my body ramped up cravings so hard that I gained 8 pounds in 2 weeks. Now Im back to 11% and giving it another try but this time I understand how much harder the final push for abs is compared to the first phase of the process
@@brucearena6614 You might be right I thought that myself. Both electronic scales and tape measurments indicate 11% though and genetics do affect body fat distribution so it could be a case of stubborn belly fat.
men will start seeing abs with good definition at 12%. At around 15% u start seeing a little bit of definition in ur abs particularly the upper abs. You are most likely higher. Electronic scales are not accurate bro.
If you have a lot of muscle you can look good at 15 percent . That is pretty good. Being healthy and functional does not mean you have to have six pack abs.
Me after a sunday aftertoon of drinking 3 glasses of wine and eating a lunch heavy in fats and carbs with family: "yeah Jeremy, go on, tell me why I still have love handles"
Wow, this is exactly where I am right now. It always comes down to patience. I have sadly reached this point in the past where my hip flexors start showing well and yet the spongy low belly remains, flatter but still there. This is always when I let my calories creep back up or add in high calorie saturday meals. I kid you not, I have had ihop breakfast binges where the 3500 calories breakfast threw me back into a surplus, destroying the weeks worth of deficit. It’s very possible and I am proof of this. I finally got a hold over this and overcame the binges and allow myself one Saturday refeed meal that is untracked. I also don’t drink at all. This is literally the only way (without drugs) to keep shredding. I turn 40 in a month so I’m trying to make it my goal to get to the level of lean this fella attained. It’s definitely possible but requires the level of discipline most just can’t handle. I feel I can do it this time, I just have to overcome the disordered eating that happens to mostly everyone who diets down this far. I know I can do it, just patience and being careful wins the day.
add some extra lower belly exercises your welcome also anyone past their 20s will have lower testosterone lower testo means harder to lose fat it's no big deal you'll find the right way for yourself
Losing the "stubborn fat" is requires being in a calorie deficit long enough. Title should probably read "4 reasons you may not being in a calorie deficit."
lol what we see is 'body fat' not 'calorie deficit'. When you go on the beach no one says "you look like you haven't been in a calorie deficit long enough" lolol
For me, it all comes down to patience and perseverance. I'm already mindful of my caloric intake, i religiously adhere to my cardio routine, i only eat home-cooked, and absolutely stay away from things like alcohol, condiments, sauces, creamers, etc. I've been at it for the past 7 months and i've made quite a progress. I'm really close to my dream body. The thing that's missing is that complete flatness under my belly button. Even though i've been putting a tremendous effort, it still didn't happen, and that makes me demoralized and want to quit at times. But i've come so far. I just can't quit i say to myself. I have to accept that if it's gonna take 9 months, 12 months, 18 months so be it. The progress is slow, but i know it's there. If you are struggling, know that you are not alone. This sh*t is the toughest thing i've done in my life and i swear i won't stop until i succeed.
Content suggestion: 1. How to progressively overload? The correct / science based way 2. Mind to muscle connection. Is it really effective? Tips on how to get mind to muscle connection on different muscles 3. Full body home workout. With barbells/dumbbells but no bench, pull-up bars, other equipment. Are resistance bands good substitute for other gym equipment? 4. Any tips for beginners?
I really appreciate that you stick to the truth. Just don't try a short cut. It's hard work and discipline, not fad diets or exercise routines. Great video.
@@ggbk8584 hey man just eat 400 calories less every day and jump rope and lift.. I'm the opposite instead I have to force feed and its painful as hell but 3 weeks into it and going from 1500 cal to 3200 cal.. Eating like this causes me to feel sick and to want to go to sleep.. Imagine a thanks giving food coma every day.. It gets easier and easier every week but you need to stick to it.. ear less and jump rope for 10-20 minutes a day
Thanks for the info. I'll embrace my little belly fat at age 41. I exercise consistently and eat really healthy and work a physical job. But there's no point in being shredded with no belly fat whatsoever. Sounds like a miserable life, especially trying to maintain that.
An overweight person simply “losing fat” is EASY compared to a skinny-fat person losing fat without getting thinner. In other words, the REAL challenge is gaining muscle while gaining (or at least NOT losing) total weight.
I was at 52 kg. I did hiit almost everyday. Lost 2 kgs but my belly fat is still there. Lil did I know I lost so much muscle mass. My collar bone is popping out. I look terrible. Now Idk what to do
TRUEE. I lost like 20 lbs quite easily but I realized how hard it is to gain the muscles. I will begin to get serious and will work my process on gaining muscles when I'm 15 or 16
wolfgang girl the good news is that skinny people (even skinny-fat) are fortune to generally have far fewer physical and health issues than obese people have. I’ve found resistance training to be the key, but building each pound (or kg) of muscle takes even more patience for thin people compared to heavy-set people losing the same amount.
@@nikzzi0511 U need to do resistance training 3 days a week and cardio 2 days a week. Do this to recomposition(lost fat and gain muscle at the same time). Eat at maintenance or slight deficit. Losing fat can be done relatively quickly(within weeks and months) but gaining muscle will take years(2-5 years)
Follow Stephanie Buttermore! She's a fitness person who is focused on that balance and went through a whole journey of adjusting her diet to be healthier
I gotta say. This is possibly the best explanation as to what goes on in the body when trying to loose weight. Last year I tried to loose weight and gain muscle and it was working for the first 2 to 3 months, but on the second month and a half like in the video I started to get lazy lol and so I let myself go and went back up in weight. So all I needed to do was to keep going? Had I known that I would have done that. Wow though it’s like the body at that stage and time has a mind of its own telling us. This is it. This is what will make it or break it. Now every person that is fit I will say in my mind. You made it you pushed through!!! Now I’m definitely inspired thanks to this video. I do think that a good healthy diet would also help immensely. Because eating out… may end up delaying or completely destroy progress. This year I’m going to try super hard. And heck maybe even document it and post it for all to see. Many people do it for looks but heck in my family there’s definitely heart issues. And any bad diets and that could be catastrophic failure. I’m doing it for my health first. And heck being able to have extra muscle and look good is also great. Here’s to 2022 the year of CHANGE.
I can honestly say I didn't learn anything new, HOWEVER!! I really really needed this reminder, this really boosted me, I feel a but more empowered, so thankyou! 😊
Kasra sayten I was only a newbie when it came to healthy eating habits and nutrition I had a lot of muscle from years and years of sports and about 3 years of lifting for football. I also started my transformation with injuries in my left shoulder and both knees so I hadn’t lifted in a while when I started but I gained all my old muscle back throughout the transformation from muscle memory gains.
My head hurts just thinking that I need to eat more of the right things then cutting all things. BLOWN I do feel weak sometimes and know that is a sign of that. Thanks for this info
Intermittent fasting is the easiest way in my opinion. I eat 3000 calories through 4 hrs it's like a feast everyday 😊. 47 years old now, jacked and shredded. 6% body fat all year. This channel is amazing, the bench press and posture correction videos saved me. Thank you from Brazil!!!
Changed my life ruclips.net/user/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
What many people don't realise is that what can come down can also go up. If you find getting to a certain fat % is gruesome and tiring, most likely you will gain fat again once you reach your goal because you have to maintain it, everyday. Most people will eventually settle to a state that they are most comfortable maintain everyday.
That calories to spend was a valuable tool for me on my weightloss. I knew i ate around 1500kcal a day on the weekdays, so when saturday came, i could eat a pizza and have a few beers without feeling guilty. But the keynote was to live very strict on the weekdays.
I started at 360lbs I’m now down to 200lbs with nice muscle gains in my shoulders and arms. I still have a gut loose skin and back fat. I’m going to take this advice to see if I start loosing again. It’s funny how when I hit 200 lbs I hit a brick wall... thanks for the advice
I started at 325 months ago,. I am a guy, 41 years old. 6 foot 2 and "big boned". I am NOT skinny boned, more like a huge line backer type. So I have been pretty much right at 310 pounds for a while now. I see a personal trainer Tuesdays, Thursdays, and Fridays every week, at 12 sessions a month, for $200 cash each month, and I do think I have toned up a bit. I did go from size 46 to 44 paints waist size, so that is a good thing. So my initial goal right now is get another 20 pounds off to get under 300 again. Its getting frustrating when after a couple months the scale has not moved at all.
Great video! I’ve been training for years and I always get to a point where Im close to losing that area but haven’t gotten over the hump yet. This year is my year tho💪🏾
I don't even watch most of your videos, but I always open whichever one I see and 'like' It because you're the only one in years on RUclips that gave me tips that REALLY worked. I only started to see the results I wanted (in chest training, or shoulders training) after watching you! Good work!
Outstanding! Very informative, easy to follow and very engaging. Now I know what to do. I’ve lost 45 lbs over 4 months and understand I have months ahead of me and life changes too.
Good video. I'm definitely in this spot. Dropped over 15 lbs in fat over the last 8 months (lost weight but noticeably more muscular, defined, vascular, etc); but man the last bit around the lower stomach and love handles are a PITA. Problem is when I do a solid cardio session, I get SUPER hungry, lazier and eat it all off. The days when i don't do cardio I eat a lot less 🤦 I'm at around 17% fat right now and have been stuck for over 2 months, while gaining muscle+strength which is at least encouraging; but my 13% bf target is looking far without working on my diet....
so true about the lazy at 12 weeks part. currently me atm. 12 weeks into my diet and i’ve dropped 11 pounds of fat and have gotten incredibly strong. started off not being able to do 4 pull ups and can now do 6 muscle ups. That initial spark where you’re moving nonstop goes away the more you train, this video definitely gave me that boost to keep moving despite all the progress i’ve made.
I've been having trouble with these! Just had a talk about it with my partner like a few weeks ago. Really appreciate that you upload this. I really need to watch out my diet. Be more strict :') I had easier watching out my eating habits back when I was staying in uni campus, but since this covid, things gotten a bit tougher haha again, thank you
Jeremy Ethier, I have been following your videos since the beginning of the new year (2020) and I am subscribed. As a medical professional, I appreciate your scientific peer-reviewed approach to fitness. There are so many random-ass wanna-be fitness Gurus on RUclips. As a nurse, I had a really cush job making money and I barely exercised I was a fairly thin 155-160lbs. And now I am between 184-188lbs gaining an incredible 30#. With only a little bit of tummy fat. (Probably my over-compensation for caloric needs). When I am at the gym and I see these guys trying to go hardcore lifting 100lbs dumbbell presses only 2 or 3 times and then slamming them on the ground, I seriously laugh internally. I am more than happy to see consistent gains doing 12-14 reps x 3-4 sets. I started my dumbbell presses at 45lbs and now I am up to 70lbs. My curls went from 40lbs (both arms) to 85lbs both arms. And I am now doing over 200lbs on my tricep presses. I have not had as much gains in my legs because I really HATE my leg & butt days, but I still do them because I have seen overall growth by continuing to do a whole-body workout. Thanks again!
Thank you for this! I am at this point but was about to re think things when I saw some fat loss in my stomach area and I'm happy to keep see it because it helps the motivation to keep up what I'm doing! My training has been a huge impact too and finding what works for me has helped! Can you track overall calories and not macros? I was stressing about consuming enough but I'm tracking overall calories now instead of macros for a bit and see how I do.
So glad I saw this video, not that I didn't already have a plan in place for this phase of my one year body transformation (247lb - 166lb, 6ft in 10 months so far). Upper abs have finally started to become visible. Another 12lb-18lb of fat loss and a couple of pounds of lean muscle added over the next two months and I'll be ready to start maintaining my healthy lifestyle and becoming more athletic as I progress into my 40s, which is my ultimate goal. For now my one year goal is only 7 weeks away. I look and feel like a whole new man already and have really only started.
Definitely sucks having most of your fat reside on the hips and stomach. But I’ve been at it now for a few weeks, I’ve seen some improvement little by little! Never give up!
SeedsOfHatred Your blaming rice.. eat cauliflower rice, taste amazing. Brownies with 37 calorie brownies, type Emma’s goodies brownie. Or type 50 cal brownie, they are all the same recipe and taste insannnnne. Burger replace with remington James chicken nuggets and sweet potato fries. Cheese cake just eat the brownies or make protein ice cream or popcorn. Btw for the brownie recipe 170g Greek yogurt 60g almond milk 1 egg 40g coco powder 50g blended oat or oat flour 1 tsp baking powder 1/2 cup NATURAL 0 cal sweetener like stevia, erythritol, monk fruit not sucralose or Splenda
holy shit I haven't eaten any of those in almost 3 years. I find it helps to think of that shit as weakness. Dont intentionally put weakness into your system. Works for me anyway
@@davidoftheforest I hear you man and that's kick ass that you've been so successful, but for me at least I've found that you also gotta live life a little bit every once in a while. I'll go crazy if I just keep eating chicken and rice 3 times a day lol.
I lost my that stubborn fat when I was working as a delivery guy. I walked 20km per day and walked up and down the stairs for more than 150 floors on an average day, 6 days a week. It's really hard to lose those believe me.
The hardest part for me is being in that "skinny fat" realm. And I mean truly skinny fat. 6ft tall, 160 pounds. Just by that metric I feel underweight but I have flabs on my stomach and chest. It's always tough to decide how much to eat. I'm never sure if I should suck it up and just diet down the rest of the fat, or eat in a surplus and just slowly get bigger. I lift 3x a week but I'm going to start going 6x a week if I can, to do each muscle group twice. The worst part is having a little belly but scrawny legs and arms
eat more protein, try to walk at least 10,000 steps 3-4 times/week, lift weights, I'm skinny fat too and when I added walking more 10,000 steps in the past 2 weeks I can see the progess cuz the stubborn fat in the thighs and lower abs reduce (mesurement). My approach is to cutting first while keep weight lifting (reduce fat from 28% to 20%) and then build up more muscles in the next stage when I hit my bodyfat goal.
losing weight with a calorie deficit now and honestly this so far has been the best method for me, this video really helped me out and i have been discouraged a couple of times so far and have gotten a little lazy but i am going to kepp going and see the weight fall off.
"Stubborn Fat" Come on can these fitness channels stop saying this, it ISN'T a thing. You just have to be patient and eat at a calorie deficit, it isn't hard.
Thanks for this great explenation. I´m over 50 and i´m in the last phase with belly and love handle fat loose. It takes long, i increased daily cardio and calories control. My diet ??? I eat every thing except sugar, white flavor, saturated grease and alcohol. My advantage is that i´m in an age witch i have much more patience then when i was younger.
I'm the early summary guy, welcome.
2:13 You're too agressive and impatient.
Can cause muscle loss.
Stick to 0.5-1% of your bodyweight / week. Meaning, if your weight is 200, it's 2lbs / week. Stay patient!
4:05 Poor calorie tracking.
Don't overeat at weekends. If you're going to some event later in the week, cut some calories each day durning the week.
6:15 Poor calorie management
Choose your treats well. Is the muffin worth it? The closer you get to your goals, the harder the body will work to keep the remaining fats. This will lead to you, feeling more hungry.
8:00 Getting lazier.
Remember to keep going, don't stop the walks. Stay consistent.
Thanks for the video Jeremy, good as always!
Godlike
Tingsborg thx man
Thanks! He speaks so fucking slow
Thanks 👍🙏
Thanks brazer
A quick summary for those who don't have enough time.
2:12 #1 too aggressive - we get impatient when our weight loss slows down so we tend to aggressively cut calories which can lead to muscle loss
*Muscle loss is highly correlated with increased hunger levels which doesn't recover back to normal until that muscle mass is restored. This makes it hard to stick to our diet. So instead, stick to a rate of weight loss around 0.5 to 1% of body weight/week
Example: 195lbs = 1-2lbs per week.
4:04 #2 poor calorie tracking
We need to make sure that we are tracking calories accurately to ensure that you are actually eating at a calorie deficit.
6:15 #3 poor calorie management
-Avoid less nutritious, high-calorie foods
-Eat nutritious, low calorie, and high protein food that can suppress hunger for a longer time.
8:01 #4 get lazier
-We get excited at first but then after a week or so our motivation is gone so what you need to do is to:
-Move more, Increase cardio, and make it a habit
-Decrease Calorie intake
-Keep track of daily step count and aim to hit a target and be consistent with that target throughout your diet.
I'm doing a quick summary of every video that I get into. If my summary helped you save your time, please subscribe to my channel. I would really appreciate it. Thank you for your support! 🤩😊
Thank you for this.
Thanks!
Play at x1.5 speed. You are welcome.
I always do 1.75 or 2x
i always play at 1.75 or 2× 😎
I’m fine with 1
1.25 is the sweet spot
ha nice. I did it then saw this comment 👌
This dude got most calm voice i have ever heard on fitness channel
Naah, check our Chris Heria. Damn bastard is cool.
@@seeker_-_ was thinking about him too! lol
Also with gravity
I'd like to see his glutes
When you're so early, the summary guy isn't here yet
omg, was scrolling trough the comments, looking for a TLDR :D felt you
There isn't in this one
Sorry man im late
He’s here, right above your comment actually
Yea...I’m looking for that comment
I think another point that could’ve been included was lack of rest .. we tend train and diet hard .. but don’t get enough sleep .. which raise cortisol levels and slow your metabolism to save fat ..
Yep. The same goes for stress. If you are stressed your body will fight back by storing fat.
@@valo2909 Does insulin resistance matter?
@@valo2909 thats fucked up
This video perfectly explains my current situation. I went from 235lbs to 195lbs and have been stalled at this weight for several weeks. Thanks for the tips!
Hoping you'll still be active rn but did you end up losing the hip/love handle? It's been 2 years so I'm thinking you probably have 😅
Get plenty of sleep
This video has a lot of value. It's easy for people to say "Just be in a calorie deficit bro" but when you stop seeing fat loss in the places you want it most, it's so demotivating. When you showed the picture of the guy who's getting towards lean but not at six pack levels, I realised that's where I get stuck as well. I'm going to keep persevering and hopefully my abdominal fat takes the hint
How did it go for you in the end? I'm in the exact same situation right now
@@dannymain542 how did it go for you
In all my years of learning about the science of losing weight, his way of coaching is far far way the best.
I’ve been listening to this on repeat. I’ve been dieting for over a year now and only have 3-4% body fat left to lose to hit my goal. Patience is key. I’m so tired!! Thanks for this great video, I love all of your content!!
congrats!! Update?
yeah
i just would like to know what would be better to eat while losing weight
U made me laugh with I'm so tired... I am too...this belly fat seems like it's gonna stay there forever, and on top of that my legs are still kinda fatty...grhhhhh,and for a woman, I'm on a 26% of BF..just few % more
Any update?
The hardest part for me is actually to keep training while in a calorie deficit
Eat more nutrient dense food and have black coffee half an hour before your workout
Funeral Fog is spot on with the black coffee before a workout, especially if you are trying to maintain a caloric deficit.
My biggest problem is the stupid vices almost everyone has:
Bust ass and track everything thoughout the week to maintain the deficit, and go completely unhinged with the alcohol and junk food on the weekends, offsetting all that hard work.
I guess maintaining body weight would be considered breaking even in that case, lol.
Yep, for me it's not binging after cardio+weights while on a deficit. Soooo tough. I can keep a deficit as long as I stay sedentary. The moment I hit the gym while on a deficit i get way too hungry.
As a doctor currently specialising in cardiovascular meds, Jeremy is the only channel who provideS and actually ANALYZEs studies and trials and give sound suggestions
Is there any specific calorie tracking app you would recommend?
Only? You might not search a lot
*Tries hard to lose excess fat*
My body: Fights back
Me: Understandable have a great day
Ikr body is such an asshole
Lmfao
😭 this made my day
😂😂😂
@@spartanfitness2558 stop spamming your page on other people’s pages, you a hole!
Based in my own experience being always lean and apparently healthy looking, counting calories and exercise are not enough to have a healthy life. Sleeping 7 to 9 hours a day (within the circadiam rythm) and eliminating as much as possible sugars (simple carbohidrates), starches and stress is vital. Not to mention a good balance of spirit, mind and body.
A joint now Nd then
thanks bro, another life saved
India everywhere....
Yoga is best
@@ralph6022 yeah right!!!
Gand chatu
@Thor Odinson yoga is best. You are wrong
I am clinical Dietitian. And this is a very well made video to describe the struggles that 90% ppl have. And most just will never achieve their "dream" body as at some point, you just can't lower intake anymore otherwise will lead to malnutrition and disordered eating behavior and also not sustainable for general population. Great content as always.
Thank you, Jeremy, for talking about how hard it is to stick to calorie deficit. Most other youtubers *cough AthleanX* seem to be genetic freaks who never experience hunger.
I've lost 65 pounds since summer 2015, & the areas you're talking about have been...INCREDIBLY difficult to burn the bleeping fat off of!! To the point where the frustration has been almost overwhelming. SO many months where I would burn more fat, but somehow, it STILL wouldn't come from those areas. Other parts of my body would be completely lean, & yet I would still have...relatively large love handles. Exactly what you're talking about. Just in the last...6 months have I finally started to see the last layers of fat begin to shrink(still not all the way there, but certainly beginning to see light at the end of the tunnel). Specifically, my problem has long been what I call the rear quarter panels(like on a car)--rear love handles, about halfway between my hips & the center of my back. HUGE deposits of fat I had, while the opposite side(halfway between my hips & my belly button)had gotten as lean as can be. Why? How? So frustrating....but I was told long ago, PROMISED even by a trainer, that if I stick with it long enough, it will eventually happen. & that's what I've done. Btw, I'm 49 years old, which obviously makes this that much harder, but I KNOW it's still possible if I work hard enough. I run. That's what I do. Lately, running faster & farther, & it's finally beginning to pay off. I lift too, but I've been concentrating more on cardio & finishing off this undying fat 1st. Sorry this is such a long post!
The best advice I ever got was to breath more. As often as you remember, obviously also during workout. Keep it up, friend.
How long would you say the fat took to get off of your love handles?
I’m not upset about the glutes being the most stubborn place to lose fat tho lol
Helllll yeahhh mama
Me too since i don't have any glutes lol.
You awsome and I like you 😉
Yeeks are a must 💪
Tyler K. Helll yeah
And then we have these natural skinny boys who just lifts and eats and BAM hashtag fitness is life
RIGHT!!!!
Pff so accurate m8
skinny boy here. Abs no problem but can't get big arms
@@thatboytorres I have the worst of both worlds, struggle to put on muscle on arms and I have a thin layer of body fat around my abs 😂
@@thatboytorres try trx curls with knuckles going different directions every rep (1 vertical, 1 to opposing shoulder, 1 asymmetric). Combine with heavy dumbbell curls every other day. My biceps gained like 5cm in the first month (not the first month in the gym tho).
That last little bit of fat loss was hard for me too. What really helped was I started hiking every weekend on top of my workout regime. I would go 15-20 miles and usually a massive amount of elevation gain (I live in the mtns) one day each weekend. You burn a freaking shit load of calories hiking for 8 hours so that really helped. It was really fun too which is often overlooked with working out. Pick things you enjoy and it makes it much easier to adhere to. I still hike almost every weekend
8 hours . Nice
What
Great idea! I did the same with bike rides; would go on a 30K trail ride once a week; very fun, time in the sun, and it didn't feel like a chore! Also reminds me why I workout, so I can do fun physical activities.
Wow you do 15_20 Mile per day!!
Nicee hiking so peaceful I usually go hike and smoke 3 joints and if I see a spot I make a house out of sticks and had people go to it and take pics
Trevor just graduated from my high school, super cool and humble dude. It's cool to see him in a big youtubers video, the man deserves it
TLDW: Because lower belly fat is the last to go away and the first place to store fat so basically you’d have to be in deficits enough to get to single digit or low 10s body fat
Honestly I’ve seen so many health RUclipsrs on my road to bettering my health and body and this guy is one of my favorites because he seems very grounded on giving advice ! :)
This content is SOOO key for people to understand! I love the graphics you use too! Awesome job. I liked the points you shared about people over consuming over the weekend. Definitely was to apply the points to my next video. Thanks for sharing such great evidence based content!
Gluttenousgainz Yes! That is what my channel is all about! I’d love your feedback as I am just getting started!
How to lose weight
You’re perfectly right! I did follow the same technique & finally I reached good results. Be patient, eat right. Thanks 😊
I gotta say guys the program works. It’s hella work and dedication but I’ve gone from 225 to 179lb. I am in that last face of stubborn body fat and everything he said is true . Stick to it and if you gotta up your calories a little bit not to be so aggressive then do so
I've an exam tomorrow I gotta study for and yet I'm here
Hey you're studying for your fitness career
@@Deaf_Notes Hahah I'm just 15 right now, but I sure aim to!
just read the whole book abaout whatever your exam is about
Good luck
You don’t have an exam!!!!!!
What makes things worse when 99.50% of everything in a supermarket is all full of carbs, fats and sugars.
Me: watching another stubborn belly fat video
Stubborn belly fat: oh shit here we go again
🤣🤣🤣same
😂😂😂
First time I have come across a video who throws light on the real problem rather than just advertising their product. Thank you Jeremy for the great insights. I fully agree that patience is the key.
Shredded glutes are gross, bro
Damn right 😂
body building isn’t even about what looks good anymore it’s just who’s more shredded
@@shankyt9484 Depends. Natural Bodybuilding is the way to go.
😂
Bryce gotta stay thicc
I love that you back up what you're saying with legit research. While not all research is statistically significant for everybody, it's great to see the data on methods that have been studied and shown to work, allowing us, as individuals, to find what does work. Keep up the good work!
Never ever saw such a fitness channel explaining soo accurately and with such an efficiency ❤️ he is THE BEST thank you so much for motivating me and always guiding me when i felt like quitting 👍🏻❤️
I can so relate to it, been more than 2 months into my diet and now I am feeling the hunger rising, still sticking to it and will make that stubborn fat leave my body!
Thanks for the motivation and all advice, keep up the good work
How much have u progressed?
Thanks Jeremy, I lost 45 lb but once I hit around 11% bodyfat my body ramped up cravings so hard that I gained 8 pounds in 2 weeks. Now Im back to 11% and giving it another try but this time I understand how much harder the final push for abs is compared to the first phase of the process
11 percent is very good, if you don’t see super defined abs at 11% then you are probably not 11%
@@brucearena6614 You might be right I thought that myself. Both electronic scales and tape measurments indicate 11% though and genetics do affect body fat distribution so it could be a case of stubborn belly fat.
men will start seeing abs with good definition at 12%. At around 15% u start seeing a little bit of definition in ur abs particularly the upper abs. You are most likely higher. Electronic scales are not accurate bro.
If you have a lot of muscle you can look good at 15 percent . That is pretty good. Being healthy and functional does not mean you have to have six pack abs.
@@larsv7366 I want abs and get lean.I was once 200. I lift weights everyday.
so far only 2 RUclips channels I don't skip ads, this (your channel) and the other one (Vlog channel)
THANK YOU FOR THIS ❤️ ✨
Me after a sunday aftertoon of drinking 3 glasses of wine and eating a lunch heavy in fats and carbs with family: "yeah Jeremy, go on, tell me why I still have love handles"
😂😂😂
Wow, this is exactly where I am right now. It always comes down to patience. I have sadly reached this point in the past where my hip flexors start showing well and yet the spongy low belly remains, flatter but still there. This is always when I let my calories creep back up or add in high calorie saturday meals. I kid you not, I have had ihop breakfast binges where the 3500 calories breakfast threw me back into a surplus, destroying the weeks worth of deficit. It’s very possible and I am proof of this.
I finally got a hold over this and overcame the binges and allow myself one Saturday refeed meal that is untracked. I also don’t drink at all. This is literally the only way (without drugs) to keep shredding. I turn 40 in a month so I’m trying to make it my goal to get to the level of lean this fella attained. It’s definitely possible but requires the level of discipline most just can’t handle. I feel I can do it this time, I just have to overcome the disordered eating that happens to mostly everyone who diets down this far. I know I can do it, just patience and being careful wins the day.
add some extra lower belly exercises
your welcome
also anyone past their 20s will have lower testosterone
lower testo means harder to lose fat
it's no big deal you'll find the right way for yourself
Losing the "stubborn fat" is requires being in a calorie deficit long enough. Title should probably read "4 reasons you may not being in a calorie deficit."
Be*
Doctor Greg would be proud.
lol what we see is 'body fat' not 'calorie deficit'. When you go on the beach no one says "you look like you haven't been in a calorie deficit long enough" lolol
Yaa like you are drinking always....
For me, it all comes down to patience and perseverance. I'm already mindful of my caloric intake, i religiously adhere to my cardio routine, i only eat home-cooked, and absolutely stay away from things like alcohol, condiments, sauces, creamers, etc. I've been at it for the past 7 months and i've made quite a progress. I'm really close to my dream body. The thing that's missing is that complete flatness under my belly button. Even though i've been putting a tremendous effort, it still didn't happen, and that makes me demoralized and want to quit at times. But i've come so far. I just can't quit i say to myself. I have to accept that if it's gonna take 9 months, 12 months, 18 months so be it. The progress is slow, but i know it's there. If you are struggling, know that you are not alone. This sh*t is the toughest thing i've done in my life and i swear i won't stop until i succeed.
Me: I'm not about to sit here and be attacked like this.
Also me: **watches entire video and takes notes**
🤣🤣🤣🤣
Content suggestion:
1. How to progressively overload? The correct / science based way
2. Mind to muscle connection. Is it really effective? Tips on how to get mind to muscle connection on different muscles
3. Full body home workout. With barbells/dumbbells but no bench, pull-up bars, other equipment. Are resistance bands good substitute for other gym equipment?
4. Any tips for beginners?
You covered everything a person needs to know while cutting ✅🙏🏼 good job
This is one of the best channel on RUclips.
Thanks again for this Jeremy, I love the constant reinforcement that will push me towards my goals!
I really appreciate that you stick to the truth. Just don't try a short cut. It's hard work and discipline, not fad diets or exercise routines. Great video.
Jeremy: ...[..] large social event... [..]
Me: ehm...arent we living in 2020??
Literally 99% won’t see this but god bless you and be safe during these times.
TBH, this is more than a full time job...
Wym the workout or the RUclips channel itself?
@@ggbk8584 hey man just eat 400 calories less every day and jump rope and lift.. I'm the opposite instead I have to force feed and its painful as hell but 3 weeks into it and going from 1500 cal to 3200 cal.. Eating like this causes me to feel sick and to want to go to sleep.. Imagine a thanks giving food coma every day.. It gets easier and easier every week but you need to stick to it.. ear less and jump rope for 10-20 minutes a day
@@yashdhikle4825 why did you delete your comment? After telling me I was wrong?
@@yashdhikle4825 No worries buddy! I was a Tad bit confused haha
Babylon setup
Thanks for the info. I'll embrace my little belly fat at age 41. I exercise consistently and eat really healthy and work a physical job. But there's no point in being shredded with no belly fat whatsoever. Sounds like a miserable life, especially trying to maintain that.
An overweight person simply “losing fat” is EASY compared to a skinny-fat person losing fat without getting thinner. In other words, the REAL challenge is gaining muscle while gaining (or at least NOT losing) total weight.
I was at 52 kg. I did hiit almost everyday. Lost 2 kgs but my belly fat is still there. Lil did I know I lost so much muscle mass. My collar bone is popping out. I look terrible. Now Idk what to do
TRUEE. I lost like 20 lbs quite easily but I realized how hard it is to gain the muscles. I will begin to get serious and will work my process on gaining muscles when I'm 15 or 16
It is true indeed that to losing weight should be about cardio and weightlifting
wolfgang girl the good news is that skinny people (even skinny-fat) are fortune to generally have far fewer physical and health issues than obese people have. I’ve found resistance training to be the key, but building each pound (or kg) of muscle takes even more patience for thin people compared to heavy-set people losing the same amount.
@@nikzzi0511 U need to do resistance training 3 days a week and cardio 2 days a week. Do this to recomposition(lost fat and gain muscle at the same time). Eat at maintenance or slight deficit. Losing fat can be done relatively quickly(within weeks and months) but gaining muscle will take years(2-5 years)
I gave a thumbs up to all Jeremy’s videos, it’s pure pleasure to watch this guy talk.
The weekends are the killers. I want to see a trainer/fitness person with a regular social life lol
Follow Stephanie Buttermore! She's a fitness person who is focused on that balance and went through a whole journey of adjusting her diet to be healthier
I gotta say. This is possibly the best explanation as to what goes on in the body when trying to loose weight. Last year I tried to loose weight and gain muscle and it was working for the first 2 to 3 months, but on the second month and a half like in the video I started to get lazy lol and so I let myself go and went back up in weight. So all I needed to do was to keep going? Had I known that I would have done that. Wow though it’s like the body at that stage and time has a mind of its own telling us. This is it. This is what will make it or break it. Now every person that is fit I will say in my mind. You made it you pushed through!!! Now I’m definitely inspired thanks to this video. I do think that a good healthy diet would also help immensely. Because eating out… may end up delaying or completely destroy progress. This year I’m going to try super hard. And heck maybe even document it and post it for all to see. Many people do it for looks but heck in my family there’s definitely heart issues. And any bad diets and that could be catastrophic failure. I’m doing it for my health first. And heck being able to have extra muscle and look good is also great. Here’s to 2022 the year of CHANGE.
"love handles/lower back fat" is that last stubborn that I can't get rid of.
45 minute High intensity cardio training .
I can honestly say I didn't learn anything new, HOWEVER!! I really really needed this reminder, this really boosted me, I feel a but more empowered, so thankyou! 😊
Hey that’s me👀
Good job man
insane progress dude good job , were you a complete newbie ? you made so much muscle gains in just 9 months on deficit kinda blows my mind tbh
Kasra sayten I was only a newbie when it came to healthy eating habits and nutrition I had a lot of muscle from years and years of sports and about 3 years of lifting for football. I also started my transformation with injuries in my left shoulder and both knees so I hadn’t lifted in a while when I started but I gained all my old muscle back throughout the transformation from muscle memory gains.
Awesome job man!!! Kudos
@@trevorlewis1007 now that makes so much sense , amazing progress dude keep it up
My head hurts just thinking that I need to eat more of the right things then cutting all things. BLOWN
I do feel weak sometimes and know that is a sign of that. Thanks for this info
mind : diet, diet, you can do it.
tummy : Omagad ! im hungry !
Intermittent fasting is the easiest way in my opinion. I eat 3000 calories through 4 hrs it's like a feast everyday 😊. 47 years old now, jacked and shredded. 6% body fat all year. This channel is amazing, the bench press and posture correction videos saved me. Thank you from Brazil!!!
Changed my life ruclips.net/user/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
I'm younger than jeremy but jeremy looks younger to me😀
I really appreciate your videos... full of details. thank you
I like how the captions say "If you have attempted to die in the past"
🤧🤧
What many people don't realise is that what can come down can also go up. If you find getting to a certain fat % is gruesome and tiring, most likely you will gain fat again once you reach your goal because you have to maintain it, everyday. Most people will eventually settle to a state that they are most comfortable maintain everyday.
Who's watching it in bed
Meee 😁
who is Tingling watching him?
I love how your videos are always backed up with facts, studies in particular. Thank you for this!
That calories to spend was a valuable tool for me on my weightloss.
I knew i ate around 1500kcal a day on the weekdays, so when saturday came, i could eat a pizza and have a few beers without feeling guilty. But the keynote was to live very strict on the weekdays.
I started at 360lbs I’m now down to 200lbs with nice muscle gains in my shoulders and arms. I still have a gut loose skin and back fat. I’m going to take this advice to see if I start loosing again. It’s funny how when I hit 200 lbs I hit a brick wall... thanks for the advice
This is exactly what I needed to hear today. That’s where I am in my diet. Thank you!
I started at 325 months ago,. I am a guy, 41 years old. 6 foot 2 and "big boned". I am NOT skinny boned, more like a huge line backer type. So I have been pretty much right at 310 pounds for a while now. I see a personal trainer Tuesdays, Thursdays, and Fridays every week, at 12 sessions a month, for $200 cash each month, and I do think I have toned up a bit. I did go from size 46 to 44 paints waist size, so that is a good thing. So my initial goal right now is get another 20 pounds off to get under 300 again. Its getting frustrating when after a couple months the scale has not moved at all.
Man I don’t trust trainers lol the longer you keep the weight on the more money they make 🤣
Great video! I’ve been training for years and I always get to a point where Im close to losing that area but haven’t gotten over the hump yet. This year is my year tho💪🏾
Nice work! What are you going to do differently this time?
I don't even watch most of your videos, but I always open whichever one I see and 'like' It because you're the only one in years on RUclips that gave me tips that REALLY worked. I only started to see the results I wanted (in chest training, or shoulders training) after watching you! Good work!
This really helped me thanks! I was trying to find videos for females but I liked the tips you said
Outstanding! Very informative, easy to follow and very engaging. Now I know what to do. I’ve lost 45 lbs over 4 months and understand I have months ahead of me and life changes too.
Good video. I'm definitely in this spot. Dropped over 15 lbs in fat over the last 8 months (lost weight but noticeably more muscular, defined, vascular, etc); but man the last bit around the lower stomach and love handles are a PITA.
Problem is when I do a solid cardio session, I get SUPER hungry, lazier and eat it all off. The days when i don't do cardio I eat a lot less 🤦
I'm at around 17% fat right now and have been stuck for over 2 months, while gaining muscle+strength which is at least encouraging; but my 13% bf target is looking far without working on my diet....
I thought this guy was gonna show workouts to burn fat in these certain areas but this video is actually really educational
so true about the lazy at 12 weeks part. currently me atm. 12 weeks into my diet and i’ve dropped 11 pounds of fat and have gotten incredibly strong. started off not being able to do 4 pull ups and can now do 6 muscle ups. That initial spark where you’re moving nonstop goes away the more you train, this video definitely gave me that boost to keep moving despite all the progress i’ve made.
I've been calorie managing with measuring cups and table spoons , never thought I'd become the guy thats going to weight his food.
I've been having trouble with these! Just had a talk about it with my partner like a few weeks ago. Really appreciate that you upload this. I really need to watch out my diet. Be more strict :') I had easier watching out my eating habits back when I was staying in uni campus, but since this covid, things gotten a bit tougher haha again, thank you
Jeremy Ethier, I have been following your videos since the beginning of the new year (2020) and I am subscribed. As a medical professional, I appreciate your scientific peer-reviewed approach to fitness. There are so many random-ass wanna-be fitness Gurus on RUclips. As a nurse, I had a really cush job making money and I barely exercised I was a fairly thin 155-160lbs. And now I am between 184-188lbs gaining an incredible 30#. With only a little bit of tummy fat. (Probably my over-compensation for caloric needs). When I am at the gym and I see these guys trying to go hardcore lifting 100lbs dumbbell presses only 2 or 3 times and then slamming them on the ground, I seriously laugh internally. I am more than happy to see consistent gains doing 12-14 reps x 3-4 sets. I started my dumbbell presses at 45lbs and now I am up to 70lbs. My curls went from 40lbs (both arms) to 85lbs both arms. And I am now doing over 200lbs on my tricep presses. I have not had as much gains in my legs because I really HATE my leg & butt days, but I still do them because I have seen overall growth by continuing to do a whole-body workout. Thanks again!
Ligaments strengthening video please
Thanks man. Fighting the hunger is the hard part fosho.
Thank you for this! I am at this point but was about to re think things when I saw some fat loss in my stomach area and I'm happy to keep see it because it helps the motivation to keep up what I'm doing! My training has been a huge impact too and finding what works for me has helped!
Can you track overall calories and not macros? I was stressing about consuming enough but I'm tracking overall calories now instead of macros for a bit and see how I do.
So glad I saw this video, not that I didn't already have a plan in place for this phase of my one year body transformation (247lb - 166lb, 6ft in 10 months so far). Upper abs have finally started to become visible. Another 12lb-18lb of fat loss and a couple of pounds of lean muscle added over the next two months and I'll be ready to start maintaining my healthy lifestyle and becoming more athletic as I progress into my 40s, which is my ultimate goal. For now my one year goal is only 7 weeks away. I look and feel like a whole new man already and have really only started.
I feel personally attacked by the playing-with-cat vs on-the-couch montage
I love how you get right to the point and making the video so convenient .
Definitely sucks having most of your fat reside on the hips and stomach. But I’ve been at it now for a few weeks, I’ve seen some improvement little by little! Never give up!
my best youtuber since 2 years ago
Four things stopping me:
- Rice
- Brownies
- Burgers
- Cheesecake
I love cheesecake
SeedsOfHatred
Your blaming rice.. eat cauliflower rice, taste amazing.
Brownies with 37 calorie brownies, type Emma’s goodies brownie. Or type 50 cal brownie, they are all the same recipe and taste insannnnne.
Burger replace with remington James chicken nuggets and sweet potato fries.
Cheese cake just eat the brownies or make protein ice cream or popcorn.
Btw for the brownie recipe
170g Greek yogurt
60g almond milk
1 egg
40g coco powder
50g blended oat or oat flour
1 tsp baking powder
1/2 cup NATURAL 0 cal sweetener like stevia, erythritol, monk fruit not sucralose or Splenda
@@YousufS16 -- It's no fun if I don't hate myself afterward.
holy shit I haven't eaten any of those in almost 3 years. I find it helps to think of that shit as weakness. Dont intentionally put weakness into your system. Works for me anyway
@@davidoftheforest I hear you man and that's kick ass that you've been so successful, but for me at least I've found that you also gotta live life a little bit every once in a while. I'll go crazy if I just keep eating chicken and rice 3 times a day lol.
Thank you for your videos. You’re teaching me so much🙏🏻 sending you positive energy! ✨
You talk the hunger increasing & energy decreases as the lean increases. Does this balance back out?
I lost my that stubborn fat when I was working as a delivery guy. I walked 20km per day and walked up and down the stairs for more than 150 floors on an average day, 6 days a week. It's really hard to lose those believe me.
Jeremy really is a mind-reader lol. It's always like this 😂
Ugh! Down 38 pounds- that last 10 pounds is the worst! Great info thanks!
The hardest part for me is being in that "skinny fat" realm. And I mean truly skinny fat. 6ft tall, 160 pounds. Just by that metric I feel underweight but I have flabs on my stomach and chest. It's always tough to decide how much to eat. I'm never sure if I should suck it up and just diet down the rest of the fat, or eat in a surplus and just slowly get bigger. I lift 3x a week but I'm going to start going 6x a week if I can, to do each muscle group twice. The worst part is having a little belly but scrawny legs and arms
I know right
More protein per day, caloric deficit, lift heavy as possible
eat more protein, try to walk at least 10,000 steps 3-4 times/week, lift weights, I'm skinny fat too and when I added walking more 10,000 steps in the past 2 weeks I can see the progess cuz the stubborn fat in the thighs and lower abs reduce (mesurement). My approach is to cutting first while keep weight lifting (reduce fat from 28% to 20%) and then build up more muscles in the next stage when I hit my bodyfat goal.
losing weight with a calorie deficit now and honestly this so far has been the best method for me, this video really helped me out and i have been discouraged a couple of times so far and have gotten a little lazy but i am going to kepp going and see the weight fall off.
"Stubborn Fat" Come on can these fitness channels stop saying this, it ISN'T a thing. You just have to be patient and eat at a calorie deficit, it isn't hard.
Thanks for this great explenation. I´m over 50 and i´m in the last phase with belly and love handle fat loose. It takes long, i increased daily cardio and calories control. My diet ??? I eat every thing except sugar, white flavor, saturated grease and alcohol. My advantage is that i´m in an age witch i have much more patience then when i was younger.