You CAN'T Build Muscle and Burn Fat at the Same Time!!
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- Опубликовано: 12 сен 2024
- Have you ever wondered if it’s possible to build muscle and burn fat at the same time? If so, this video will answer your question once and for all. In this episode of “AX JEFF”, Jeff Cavaliere and Jesse Laico will answer the viewer’s question about burning fat and building muscle at once and exactly how it works.
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While many will argue that in order to build muscle, you have to be in a caloric surplus and that to burn fat, you need to be a caloric deficit. This is partly true. While you need to be in a deficit to burn fat; to build muscle, you are not looking at a surplus of consumed calories, but an energy surplus.
In order fuel muscle protein synthesis, your body can use stored body fat as it’s preferred energy source. The more body fat you have, the easier this is because you often times have a readily available source of this stored energy. Of course, the person looking to build muscle and burn fat at the same time has some body fat to lose!
There are some key elements of caloric intake that need to be done right in order to successfully burn fat and build muscle at the same time. There needs to be a caloric deficit from your maintenance levels, but people often fail by attacking this deficit too aggressively. Exceeding a 15% deficit is setting yourself up for failure. If you go above this amount in an attempt to speed up the process of fat loss, you will have far less control over limiting the supply of calories to body fat stores and likely start breaking down muscle in order to energize the process. This is definitely not good if you are looking to build muscle.
Speaking of building more muscle, we also know this will require you to increase your protein intake, but not as much as you think; I’ll get back to that in a minute.
It is also important to make sure you dial in your nutrition by removing the junk from your diet and introducing nutrient dense foods that will provide your body what it needs without the excess calories.
So, how much protein do you need in order to build muscle? While it has been traditionally said that you need 1 gram per lb of bodyweight, recent studies have shown that that number is about .8 grams per lb of bodyweight. While rounding up provides an even 1:1 ratio that’s easy to follow, a 20% difference makes an impact on your grocery bill as the amount of money you need to spend decreases by 20% as well.
Building muscle and burning fat doesn’t start and end with nutrition; training is a major factor as well. Most people think that simple cardio will be enough to burn fat, but I will argue that it is not necessary. What IS necessary is resistance training! Why? You can burn fat by remaining in a caloric deficit, but to build muscle, resistance training is required. However, cardio and conditioning are necessary parts of training to be a healthy, functioning human being.
It is also important to note that this sets you up for success because instead of cutting out 500 calories of nutrient dense food from your diet, you can cut 300 calories and burn the extra 200 from your training. That’s 200 calories you are saving worth of important nutrients, especially protein.
Now some might argue that the most effective way of burning fat and building muscle would be bulking and cutting, I am going to disagree. Yes, while a successful bulk and cut might be faster, the key word is successful. I would argue that for every successful bulk and cut, there are a million people out there who have failed at it.
Let me explain. What often happens during a bulk and cut is that people lack the proper nutritional discipline to successfully change their diet in order to cut. Thus, they stay in a perpetual bulk and continue to increase in size and body fat.
This leads to what I call “The Big Guy Lie”. That is, because they failed their original goal of burning fat, they decide that being lean is overrated and all that matters now is to be as big and strong as possible instead of achieving the goal they originally set out to achieve.
If you’re looking to have your question answered in a future episode of AX JEFF, leave a comment below and you just might be selected next.
If you are looking to build muscle and burn fat at the same time, our step-by-step training programs and nutrition plans will help you to achieve just that. You can check them out at athleanx.com and be sure to take our program selector quiz to find the workout plan that best suits your current goals.
For more videos on how to build muscle and burn fat in a healthy, sustainable way, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notification so you never miss a new video when it’s published.
Burning fat and getting lean sometimes seems impossible, but I promise you, it can be done. I want to show you the no bullsh*t way to get lean that works EVERY time - ruclips.net/video/JS8RgIDSSwQ/видео.html
Nah bro reallly?
Will getting personal training certificate help me with getting abs and chest, I'm doing this for me not to sell to people?
How many carbs/veggies/ protein should i be eating. For context, im 25, 175lb i believe and try to lift at the gym every other day, i include exercises in between and take rests rarely. I dont eat too much but im starting to think im still eating too much that isnt great. Like ill eat about 2 salads a day but then also eat some popcorn or chips, i have nearly cut out all soda now just very occasionally and when i do i pour shots. So my question is do i need to cut out all bad shit so i can look like you?
Question,
Anyone know if he has a video that addresses this?
55, inherently skinny, now developed a gut, No fat anywhere else. Aside from 6 min ab work out what else should be worked on?
@@jgsrhythm100gain and build muscle in your chest, back and thighs, obviously dont ignore the rest but i believe these muscles require the most energy to maintain when cals are burned, so by building these muscles you should see the gut go down dramatically. Also actual better dieting
2:50
Jeff using left hand
2:57
Jeff using both hands
3:04
Jeff using right hand
To avoid muscle imbalance
I'm dead 😂🤣
hahahaha
This broke me 🤣🤣
🤣
Underrated comment
I can burn muscle and gain fat at the same time.
Haha
Bro 🤣🤣
But professor dickweed said...
👍😎
😂😂😂
By looking at both of them, there'a no way to guess the temperature of that room.
lmaooooo 🤣
Jeff has to show his muscles no matter what the temperature is
@@mr.clapemcheeks2016 I would do the same
I would bet money that it is anywhere from 32° F to 90°
It has to be at least -30 degrees for Jeff to have a shirt on
Jeff puts his wedding ring on the opposite hand for 12 hours a day, in order to avoid muscular imbalances.
Legendary comment
Lmao
Damn
Bro lmao
Maybe bfr
Jesse, blink twice if you need to escape Jeff's gym.
I read this right before he blinked. That's enough internet for today
LooooL
Lmfao
Jeff, blink twice if you’re gonna keep lying about being natural
@@Usario321 damn you that jealous🤣
Jesse wishes with all his heart this was a comedy channel instead of fitness.
He's the comical relief that this channel needs in order to not get too repetitive
What if he had a comedy channel?
Not gonna lie, as much as I love Jeff dumping a lot of amazing info into my brain, Jesse makes it easier to process with the comedy.
Jesse blink 3 times if Jeff won't let you leave the gym
David, open your mind. Think that both at once are possible.
I went from 280-> 170 now but I started lifting weights and did cardio I was able to burn fat and gain muscle 🤞🏻 also for anyone currently on a weight loss journey
Keep it going !!!! YOU GOT THIS
No way.
@@rolan4dezwinz381 I’ll have a video on RUclips soon enough
Just be careful with the cardio when you start getting to more muscle than fat, cuz that burns whatever you have an abundance of
@@disguisedcentennial835 yeah it happened to me , I realized my muscle percentage is higher than my fat percentage and noticed with me doing a lot of cardio I was also burning muscle in the process too
Luckily now I got the balance of it all 🤞🏻
Currently at 280 any tips bro 😔
I have personally experienced exactly what you mentioned. I have lost 6 kgs (13 lbs) in about 2 months while building significant visible muscle, and dropped just over a dress size. I reduced calories, and increased quality of calories, ie proteins, fibre, etc. So, yes, you can build muscle and burn fat. Thanks, Jeff.
@@chadaliskgod it depends on your needs use a kcal calculator you need for building muscle/losing fat
^somebody who knows nothing about nutrition and wants to justify eating garbage.
@@romeohio19 you’re not understanding what he’s saying, he’s saying that he’s making the most out of the calories, ie not eating junk calories with no protein
@@romeohio19 ok sherlock, he is talking about the quality of protein, carbs, etc. Anyone with a brain understood what he meant, shush
@@romeohio19 little kid trying to correct people instead of understanding them, checks with your maturity
Jesse just sitting there like he lied on his resume and is now sitting at a board meeting.
Amazing analogy.
🤣🤣🤣
😭😂😭
I mean who didn't lie on his resume tho hahahaha
😂
I've lost inches on my waist while gaining inches on my arms. You can build muscle and lose weight. Jeff is 100% correct.
If you wouldn't mind saying, what did you do?
@@daragh9372 Calorie deficit(either through eating at maintenance but exercising to create the calorie deficit or simply eating in a deficit), progressive overload on your muscles through either lifting weights or body weight training, and time.
It’s called body recomposition and it’s very possible unless you’re lean already(Under 12% body fat I’d say), but it takes longer since you’re doing two things almost simultaneously.
However, if you lose 15lbs of fat but gain let’s say 5lbs of muscle in 3 months, your body will look drastically different.
I’ve done exactly what j e has done in that I’ve added 2 inches on my arms and lost 4 inches off my waistline, and went from 190+lbs to maintaining a weight between 165-170, at roughly 18% body fat. It took a while but it worked.
If you want a recommended routine I can comment what I’m doing.
I've lost 110 pounds and got alot stronger.
@@garbonratslayer1387 Congrats! But I highly doubt you got "a lot stronger". You know why there are weight classes in combat sports, and weightlifting/powerlifting? Fat also makes you stronger. You don't see many lean strongmen or olympic weightlifters.
@Ivey 96 depends on the height
I almost lost faith in Athlean-x when I saw the title. It's reassuring to know that you're debunking that nonsense, rather than supporting it as suggested by that title.
Hodgetwins believe that nonsense
@Eddard Tyrsson that is not a suggestion.
You can’t mind this guy he contradicts himself constantly.
@@benjamindoverii2841 you can still lose weight and gain muscle. It's what I have been doing.
clickbait works
I weighed 100kg at 1.84cm tall and that's overweight. Started working out and eating healthy about 6 weeks ago: no more snacks, one cheat day every 2 weeks (but only the meal! No gummy bears!) and dealing with a calory deficit. I'm not counting them as detailed as many do, but I'm probably at a 500 to 800 deficit. And next to that I do 2x HIIT lessons per week and 1x weight training + cardio. In total that's 5 to 6 hours of gym time a week.
Results: 92kg at 1.84cm in just 6 weeks. Muscle growth: ✔, cardio improvements: ✔, fat loss: ✔, feeling more energetic: ✔, feeling the reward of having done a workout: ✔✔✔✔.
I would focus on some kind of whole-body stretching routine given your height challenge. 100 kg can be a healthy weight but not if you're 1.84 cm tall. Maybe you meant 1.84 m tall.
@@1morrel Oh you ;)
@@1morrel Na man he's an ant
Good effort fella. Keep up the good work
High protein intake with overall calorie deficit... _The Hunger Gains_
need enough carbs period.
Yep, I went from 180lbs to 150lbs by eating 1,800 daily with eating a whole bunch of protein
@@mml1426 Combined with exercise or just eating alone?
@@jeffherrington Combined with exercise. I didn’t do any cardio at all, I just lift 5 days a week, 1,800 calories, protein shake, and 3 meals low in carbs and high protein (carbs can make you gain well as well), so Salmon/Chicken/Fish with broccoli and bit of beans, protein yogurt, etc. I didn’t eat any rice or bread. Now I started to eat a bit more because I went from too fat to too ripped, so I didn’t want to be that ripped either, I needed to gain strength as well as I was gaining muscle. So what I would recommend is losing fat + gaining some muscle, then when you reach your proper weight than you can go back to a caloric maintenance, which is probably 2,400 calories depending on your height.
Also try to do intermittent fasting from 6pm to 9am, basically, don’t eat anything at night (unless you’re working out at night) and you have to take your protein after
@@mml1426 how long it take u bro
You've definitely changed Jesse for the better he's way more confident than he used to be. Love the content, Keep it up gentlemen
Okay . Nice .
Anyone with half a brain has a serious brain imbalance, and need to do lots of face pulls to correct this imbalance.
LOL
But doing face pulls will kill your gains. LOL
@@randywissler9923 whoever told you that needs to go sit down 🪑
😂😂😂
I started to do facepulls to prevent imbalance now I have a imbalanced rotator cuff
I am a current medical student but I also use fitness as a mental balance with the constant studies...and Jeff you really know what you are talking about man...Will always encourage people to watch your channel💯🔥
Me too. Second year now and I started working out last year after I got into college just to look nice...
@@chandrasuhaas5452 It's ok to want to look better, when it comes to being healthy it pretty much doesn't matter the reason why, we all should want to be healthy. You two are amazing, keep going! 💪🏼💯🌟...
Jeff and Jesse:
How strenuous is weight lifting to your joints and body over a long period of time? Can you lift your whole life without damage being done, and what supplements can help with joint stress? Is bodyweight training more sustainable long term?
Push this one up please
yes this one needs to be up top... please answer this one Jeff and Jesse :)
With proper load management, progressing smartly and not overtraining, it doesn't matter what kind of resistance training you do. You can mess up load management with bodyweight (moving too quickly to a more intense progression) just as easily. And if you're not progressing (sticking to a bodyweight exercise you're already good at, over and over again) you won't be stimulating your body to adapt to anything, and that also can turn into stress on the joints without any benefit.
Variety, load management/smart progression, and consistency, regardless of where the weight comes from, is how you avoid issues both now and later.
I heard krill oil is great but you should do your own research
I'm the 69th like but pls push it up
In an alternate universe jessy is the one to teach jeff
Impossible 🤣🤣
Maybe one in a gazillion
Plot twist: Jessy actually writes Jeff's speeches
And Jeff's wearing a hat!
😂
Jessie looks like if Eminem was in a Pixar movie. Love his enthusiasm reminds me of me. lol
Lmaoooo facts
That's fucking hilarious and I can't unsee it lol 😆
He also looks like Rhett from GMM
@@blitzghod420 low key he does
Gritty reboot Eminem
I agree with you. I have been into my fitness and nutrition plan for two months, body fat is dropping and my muscles are getting bigger as well. Not sure why so many people think it cannot be done at the same time.
Same, i lost 8 kilo in 6 months which isn't a lot, but i also gained a fair bit of muscle, so it's maybe 9 or 10 kilo fat. And i didn't change to much. Dropping some junk food should be the obvious one for most people, and no sugar in any drink.
Can we please take a moment to appreciate that Jeff puts all of the information from the video also in the description below? Thanks 🥰
Ya that is legit f'ing awesome. Not always redundant either, so there can be some gems hidden in the text.
I actually like that so much that love the fact you acknowledged it
🔥🔥WHY CANT YOU BUILD MUSCLE IN 2021!! DONT MISS!!!🔥🔥ruclips.net/video/RXVwrqQaqvM/видео.html
Its basically subtitles
I see an increase in nagative vids trying to ''debunk'' Jeff's training methods, but non of them did ever motivate me to pick up training again
like Athlean-X did. And if they can't even get you to start, you fail as a trainer, no matter your methods. U rock!
Yeah I've noticed that too. What those vids succumb to is that "if it wasn't true for me, then Jeff is full of shit" and pass it off like they are right 100 percent of the time. At least with Jeff he understands that there will be different stances and tries to back up as much as he can from his experience.
@@killingtime4444 Those people also forget the different methods work for people and some don't work as good.
I think it's because to stand out people rip on the popular RUclips trainers and just ride the drama either way. I think Jeff is pretty unique in focusing on wellbeing and safety over pure gains which is most important for me. People just need to take responsibility for their own understanding of lifting and find what works for them instead of blindly following any single person's way of doing things.
Thats what happens when you have more subs than all those other channels combined
Don't get me wrong i completely agree with you. Altough I dont agree what you said about a trainer not being able to get you to start. It is most likely your own fault, lack of motivation ect, you cant blame the trainer for that. You could hire the best trainer in the world but if you have 0 motivation you wont start
I like this duo format. Jesse's expertise really rubs off on Jeff.
Lol exactly. We all know Jesse's the pro. He hired Jeff as his spokesperson so Jesse could still live a semi-normal life........
😂😂😂
Damn true Mr. White
Mr white: "Jesse what element am I holding in my hand"
Jesse: "uh wire"
Planned my meals around the week to maximize my protein intake (and also correct digestive issues) and the one proof I’ve found that I’m gaining muscle at the same time I’m burning fat is I can visibly see my belly disappear, my favorite pair of shorts now hang off my waist, and yet I weigh the same when I stand on the scale. If I’m the same weight for two months, yet I went from a Heineken belly to a flat tummy, that weight is somewhere. Unless I’m carrying a Xenomorph baby, I gained muscle.
When he said “is that professor dickweed again?” I thought he was talking about V shred
Man ...Geoff hasn't even mentioned somatypes. So how do I know if this for me?
If only he had a magic questionnaire...
@@andrewfreeman3492 him and Chris have issues?
Jessie's just using a hat to keep all that knowledge that Jeff is giving him from getting away. Well done!! It's a lot
He’s just hiding gummy bears in there
@@OptimMax LMFAO 🤣😆🤣😆🤣😆🤣😆
...or to hide half a brain. The ultimate odd couple.
It’s called a toque!
Those 59 dislikes are all guys named Wayne
Gotta get this comment past 59 likes
hi
Lol
The 59 dislike are people who dont even train or have too fat and should be watching a fat losing video instead of this one
Who even dislikes Jeff’s videos ? Free information about training successful and healthy with background Information aaaaaand it’s funny as hell
Jeff, you are a breath of fresh air. This video is the best! As a thirty something female, I am definitely proof that this can be done, I'm following this exact caloric deficit trend and seeing awesome results. I tend to build muscle more than the average female, therefore eat quite a bit more than my female counterparts who don't lift. They look at me like I'm crazy when I'm eating a ton and they're eating a yogurt and some carrot sticks, upset that they're not losing weight. I'm CONSTANTLY referring people to your videos. My husband and I both follow you and agree that your wealth of knowledge and perspective are second to none. We will continue to follow your wisdom and thank you for your dedication and hard work! 🙏
I have the same - when I take the "fitness meal" at the cafeteria at work (salad + meat) my plate is so big that the lady at the cashier says "but this is not fitness anymore" 😂 it is just I have always had a lot of muscles to feed 🤷♀️
Jeff’s biceps are starting to evolve into bowling balls.
How many subs can i get off this comment?
Currently : 880
@@EvXShion zero
steadily progressing natty at 40+ year old ! my inspiration bro
@@murtadabasim7125 as in "a zeeeeeroooo"
@@stefanospapavasileiou9676 yeaaah 😂
Jeff is so SMART. He also seems very intuitive, and I love how he explains things, clearly and in layman’s terms without being too cursory or pedantic. Much love and appreciation to both of you for producing such helpful content ❤️💪🏼
now I have to look up cursory and pedantic. Will this lead to fat loss/muscle growth?!
Sorry Jeff, hope it's not hurting your algorithm. I feel like this is very important information that needs to get to your viewers:
1) It's possible to build muscle and burn fat
2) To burn fat you need to be in caloric deficit. To build muscle you don't need to be in a consumed caloric surplus. You can use fat as energy to build muscles. Consequently, the lesser fat you have, the harder it is to build muscle and burn fat at the same time.
3) It is recommended to have 10% to 15% deficit so you don't end up losing muscle. Jeff talks about fast vs sustainable. Trying to do this too fast will make it not sustainable or not even effective in the first place.
4) You don't need so much protein, especially because protein is expensive. Jeff suggests 0.8g of protein per 1lb of weight (NOT 1kg).
5) Relatedly, you need to increase the quality of your nutrition. This helps with the processes for building muscle and burn fat. Nutritious foods also tend to be less calorically dense, so you can take in more food but still be in a caloric deficit.
6) Cardio is technically not needed for building muscle and burning fat. Resistance training is the most important. However, cardio helps with heart health. From a calorie standpoint, whatever calories you burn away can be reinvested into more nutrition for your body.
7) As you build more muscles, your caloric maintenance level increases.
thanks man you are the real deal ... stay solid ✌
Respect
0.8 protein per lb or per kg? Cause that can be alot of difference
Thank you 🙏🏼
This was really helpful, thanks!
You can totally do that, I've been doing that for years (although the "losing fat" part of it was hard). I def gain a lot of muscle, compared to my photos 2-3 years old, but at the same time I lose a little bit of fat, so my abs started showing. My wife also started working out a year ago in addition to her regular workouts at her sports. She undergone the same transformation. Any average person should be able to do it.
How did you put on muscle? I’m trying and working on getting lean and getting abs! Just struggling with that! I eat healthy. With eggs and eggs whites! Someday’s oatmeal. My weight right now 178.
“You can’t build muscle and burn fat at the same time !”
Jeff: “Hold my dumbbells”
Which one?
Hold my medicine balls***
@@diegohall8733 both to avoid muscle imbalances!
@@lewisager3144 now you're talking!
I think CT Fletcher would disagree firmly also
Absolutely adore these two. One of the finest physical coaches ever to exist... and Jeff Cavalier.
her: he's probably thinking of other women
jeff: i bet she's thinking of burning fat
As a total newbie to this channel and a relative newbie to the workout scene I can attest that it is possible to do both. I have been working out and altering my diet for exactly 4 months now and I have lost 25 lbs and gained muscle definition from none to some. I have a looooooong road to go yet but I am very happy with where I am now as opposed to where I was just 4 months ago. It is possible. I am doing it now.
Same. lost 25 lbs in 4 months. I can do a 75 lbs bench press(total weight) from only 25 lbs. I can see my back muscles getting developed as well from pullups
Build to a point like Jeff skinny muscle.
Can you guys please tell me which exercises I should do in the gym and what should I eat to do that? I'm currently 198 lbs and 5'7 ft
Muscle definition and muscle mass are two very different things lol but yeah I have been on a weight loss journey and my muscles have grown while my waistline has shrunk so it is definitely possible
GUYS I JUST FINISHED MY BELOW XERO TEST AND I PASSED!!!!
I am so happy! The training is so amazing and I see gains every week no joke. Athlean x is truly the best training channel without bullshit. Love you all
You can definitely build muscle and lean out. That’s what I do with most my clients, add mass to the point they do not have to change diet much due to the increased metabolism.
Can anyone explain the .8 grams of protein? Is that one chicken breast or what?
@@nicoladiiusto328 a day ? Lol my weight is exactly 156
@@nicoladiiusto328 for the UK or whoever uses the kilo weight system it’s 0.8 x your body weight in kilos... for us Americans it is 0.36 x your bodyweight in lbs
@@isaiahgarcia42790.36 x your body weight in lbs is the correct formula
@@itzdaguy No, that is minimum recommend for regular people, not for building muscle/maintaining on a deficit
. 1.6-2.2g/kg or ~0.8g/lb is the recommended amount.
I think Jeff should start his own podcast. At least once in a month.
That would be awesome
@@CheapStove Yeah, he can talk about various topics.
The Facepull Podcast
@@Taxi4B excellent name
@@CheapStove bye felicia
I really liked the point about the price of protein. That alone shows that this guy thinks about his viewers carefully and about their needs not selling rubbish
Axe Jeff - The Bodyspray for people who don't like shirts.
Spray on shirt
End's up fuming everybody like a boss
Isnt that just everyone who uses body spray?
@@TopStrikerMaverick lol
For people that know it will kill their gains.
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/cant-do-both
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Nooooo
hi
At this point, will I ever win?
Goat
Woww again I’m not qualified:))
Still can’t believe we’re getting this information for free. This gold
It's old
But gold
Its free because he is trying to lure you in to sell you a product
@@christiansehlmeyer7149 what he is saying isn’t false. Yes he probably is trying to sell you something but isn’t lying to you to do it. Fine by me. The man needs to make a living too.
@@christiansehlmeyer7149 Yep, because when Jeff sells stuff, thats soooooo bad! But when ur fav youtuber does the same shit, ahhhh it is completely fine. Yea yea we all are so gullible and lured into buying programs when this advice works in the first place.
@@johnwig285 I’m not really a fan of any fitness youtubers. Jeff’s programs are beyond terrible, with strange plans for progressive overload, excessive kinesophobia, not to mention they’re horribly overpriced when there are amazing free routines like GZLCP, 531, Deep Water. I’ve also literally never seen any good results from someone following one of his programs, compared to something like 531 which is free and has produced literally thousands of awesome results. Also his athlean-x branded powerblocks are literally twice the price of normal powerblocks, which idk how you can even offend that
After a very successful 57 year bulking phase, I will now begin the cutting phase.😁
Lol hell yes!!
Sounds like I'm doing all the right things and my progress over the past year shows that. I'm glad I found Jeff and listen to his very sensible advise. Thanks a lot!
As a fellow sports med PT, I appreciate you providing accurate information to the public.
these guys have a better chemistry than most of the married couples
Are they couple? 🤔
Jeff has a wife dude 😂
They are gymbroa
Even better than sigfried and roy.. 🐯
@@anishmaddipatla3530 Well I don't know Jeff's personal life. That is why I asked :P
Came back lifting after about a year of being injured. Was a regular lifter my whole life so I know what to do to get the job done. 2 months in now, fit in all my Jeans again, gains every day and am still the exact same weight as when I started.
I'm 46 years old 6'3 195. 4 years ago I weighed 350 lbs. I have a 4 pack and am the strongest I have ever been in my life. I am actively working to gain muscle and continue to put muscle on. Over the last month introduced protein powder several times a day and what a difference. Just in 30 days I have had big gains. Excited for the next 6 months.
Congrats!
Jeff the type of guy to eat doritos vertically to work his jaw muscles
Jeff don’t eat Doritos
@@carsondych2585 Pita chips
Hahaha wtf
Ouch
Jeff eats protein chips
He's the first person I've met that made 10 years not sound long.
You have 10 years to live...
@@austins.2495 you crazy bastard, you’ve done it
Can confirm that you can do a body recomp. I've done it. Went from 32% body fat, 220lbs, to 210 lbs, 10% body fat. No bulking and cutting. Just slowly losing inches on my waist over time and seeing more definition. Clothes started fitting tighter around my arms, shoulders, and legs, but looser around my waist. Took a year with the diet I was on, but it's totally possible.
If don’t mind me as asking what was the percentage of your calorie deficit? Was 10-15% like what Jeff mentioned? and what was your daily cardio goal? Would help me a lot cuz I’m one of those guys who keeps on bulking forever cuz I don’t know how to lose body fat
That math doesn't make sense
@@brandino267 he lost 10lb total mass. He lost 20lb fat and gained 10lb muscle (for example), leading to a reduced body fat percentage
@@ubadahalawani6702 Hey I can help you out. I've lost 44lbs in just over 2 months through reducing my calories, eating nutrient dense foods that are high in fibre, going on hour long walks everyday, and a mixture of resistance training and cardio. The only issue with being in a large calorie deficit is that you will lose fat AND muscle, however I combated this by eating lots of protein through nuts, dairy and protein shakes. Eating foods high in fibre and protein helps weight loss as it makes you feel more full, which reduces your appetite
@@brandino267 How does that math not make sense? I did it. Not sure what's so impossible or incomprehensible about it.
Yes, more Daisy; she’s adorable 🥰
This explanation was amazing! That last part about the extra 200 Calories being burned through activity instead of taken from the intake was eye opening. Thanks to both of you!
"I'm still cold. Leave me alone."
Jesse is my spirit animal
Jesse is every girlfriend
I am so glad that I found your channel! I am on a 100-pound weight loss journey and have shifted my focus on building lean muscle while also making those necessary life changes. You are very knowledgeable about this topic and it has helped me to understand so much more about how to build lean muscle. Thank you!
I’m so happy to hear this, I’ve lost 30lbs and I have 20 more to go but I wanna start getting stronger! I’m happy to know I can do these at the same time 👏🏻
You got this!
You look great to be honest.
not bad for an older lady
I love how Jesse is playing the stupid guy while wearing a hoodie that says "love your brain"
He's not playing he's an inverted narcissist lol
He's had a bunch of concussions, it's just a statement about that
@@WatermelonJiki what are you talking about bruh how do you just come up with that behind a screen of a guy with very limited screen time 😂😂😂. I swear the internet is funny
Jeff: "been doing this for a decade now"
Jesse: "yeah..about 10 years !"
😂😂😂 I don't think Jesse thought about that one.
decade is 10 years...
@@Monika-tv8np you walked into that one..but I'll let you think about it. Maybe watch the video and try to get the pun 😂😂
He definitely knew what he was doing
@@Monika-tv8np bruh....
I think he was agreeing with him
following jeff for around 4 years now and the thing I love the most about him is he never tell you do something which is too hard and not sustainable as a life style he always try to make it easy for himself and us so that it can be easily done for the rest of our lives
Hi guys. 4 weeks ago i weighed 118 kilograms. Now I am at 113 kg. And I can definetly say that i gained muscle. I am in a caloric deficit and eat about 200 grams of protein a day. So this method works but is lot easier for obese people like me.
When Jeff has a question he raises both hands to avoid muscle imbalance
AT AGE OF 39 I STARTED TO EXERCISE FOR THE FIRST TIME IN GYM AND THEN GAINED TREMENDOUS KNOWLEDGE FROM VIDEO LIKE YOURS. AND STARED TO LOOSE FAT AND GAIN WEIGHT AT THE SAME TIME. NOW MY STATUS IS--HEIGHT 5'11" WEIGHT : EARLIER 91 KG TODAY AFTER EXCATLY 5 MONTHS 80 KG SIZE OF MY BICEPS--EARLIER 12 INCHES TODAY NEARLY 14 INCHES.
I’ve made all of these mistakes. I eliminated sugar and dropped my calories down by more than half and didn’t do anything but allow myself to shed pounds. So now I’ve learned the fats still there and some of the muscle density is gone not that I was muscular. I went from 265 down to 215 in a few months. How would someone like me correct this mistake. Currently I eat one lean meal mainly chicken for protein, quinoa and power grain mixtures instead of rice and I eat mix salads with yogurt dressings and use non dairy products like almond milks in say my coffee. I’m starting back at the gym now where do I focus first. I have terrible chest and stomach flap. I’ve battled with my weight my whole life and at 47 now it’s gotta change. I’m glad even now to have found your channel as a resource. But there’s so much to focus on it’s hard to narrow it down. Anyway hope if you see this there may be a better direction than my hit and miss approaches.
When Jesse stares at the camera my soul has a panic attack
Mark henry... Is that you?
He makes me nervous
I’m disappointed in myself when he looks at the camera
Glad Athlean X mentioned this...Mike Mentzer also spoke of this decades ago and still holds true
I returned to gym after 2 years. I am 36 years old. I was never good at gaining muscles but I was better at losing fat and activating my atrophised muscles.
Right now I am losing Fat mass again and getting better Muscle Mass. I am down from 90kgs to 84kgs in bout 2.5 months
Jeff's knowledge about the whole science of muscle functioning, growth, etc is undeniable!
I choose my lifestyle so that my workouts and pleasures perfectly balance each other out - I've been maintaining my weight for years and haven't seen any changes in my body, which is awesome!
That smile right after “water aerobics with nana down at the Y” was the biggest smile I’ve ever seen hhahaa
This is exactly what i needed today. Ive been attempting this approach of weight loss without really knowing if it was working, seeing, through different weigh-ins, loss of body fat in some instances and loss of muscle mass in others, adjusting protien level intakes and so on. People say its been working and they notice a difference, but after 2.5 months this life style gets tiring. Probably because i havent fully adjusted mentally to it.
I know i started on a slippery slope this weekend, having too many cheat meals, i told myself it was only for the weekend but to be honest, i was having doubts. Seeing this reassurance from a professional is the extra push i needed, im currently looking for a quality protien rich lunch. Im still working out today, still focusing on weight training and will continue taking care of my nutrition intake.
I rememver back then jesse was just a boy whos main responsibility is to clean the gym
He is the edktor bruh
Lmfao
Jeff Cavalier is that type of guy who turns the radio up while it plays Nickelback and tries to ram our car into the concrete wall, no wait that was my uncle
I laughed SO freaking hard when Jesse was thinking of the water aerobics class.
Golden 🤣
Hahaha I’ve just seen that part and it was hilarious 😂
I have two big meals a day, breakfast at 7 am and linner at 2:30 pm. Before a meal I exercise. Drink nothing but water throughout the day. I've got two slices of bread with two eggs, ham and cheese, followed by about a cup of yoghurt with nuts and raisins for breakfast. For linner I've got meaty soups. I don't have supper.
For my exercises I do one radio taiso 1, then do my dumbbell exercises without the weights as a warmup and then 1 set of those exercises with the weights. I have one randomly selected exercise per major muscle group and each I do about 30-40 reps. I do these once, sometimes twice a day. Sometimes I have a rest day when I get a little achy.
I strive for this routine to be daily. It's been going pretty well. I'm a complete ignorant beginner at all of this. I don't calorie count but I do check my scales. My goal is to just have a bit of a workout routine in my day more than anything. If it builds muscle/strength/fitness and reduces weight, then that's a welcome side effect. I'm just glad to be a little fitter than I was before.
If anyone's got any remarks on this please lemme know.
I dropped from 200 to 170 and added visible muscle to my back, chest, and shoulders. Particularly my lats, which were neglected. Went from only being able to do chin up negatives to repping about 6 chin ups in a set.
You will look more muscluar just from losimg fat..so its hard to prove you gained muscle just looking at the mirror. Also you weigh less so of course you can do more pullups
I can already hear: harder than last time... lmao
Facts😂
🤣🤣🤣 lmfao!! I was thinking the same thing. Sure a video responding will drop soon.
hahahaha waiting for it to happen
Jeff is the mount everest of consistency...no trainer can be 5.3 percent body fat for 20/30 years damn
No way is he 5%
8 or 9
@@k1ngcorvus280 he has a video in which he showed and checked his bf percentage
@@hnwebil and you believed that
@@HamzaKhan-bc5xq do you a conspiracy against him?
I’m in the process of loosing weight through nutrition/fitness-lifting and cardio. Started in October 2020 at 277lbs at 235lbs I am 28% body fat. I had a inbody scan at 235lbs. I’ll be going back at 220 to get a second scan to compare my body fat and lean muscle mass. I’m building the muscle while burning fat. I’m sure I will have to keep an eye on the muscle as I get lower on the body fat %. 54 year old retired firefighter.
“Increase the quality of the nutrition”. He can not say that enough. People also need to learn more of what that means, such as not eating seed or hydrogenated oils, refined sugar or even to much natural sugars. I’m living proof of what a bad diet is. At 51 I’m finally getting it through my head.
No seeds?
@@buddah3418 no seed oils is what he meant.
@@Seánybruv thanks
I feel like every time you post it’s always relevant depending on what my current struggles are. Jeff always coming in clutch
Hey Jesse your channel got me into exercising, love your videos! I like how you helped Jeff to become a professional athlete coach, nice work!
ok, the shot of Jesse day dreaming about water aerobics was gold. 7:30
Is it hard to build muscle and abs if you're a vegetarian as compare to someone who eat meat and fish and egg and everything because I'm facing this problem, I'm vegetarian so it's hard for me to accomplish my goals as compare to someone who is non-veg, please give me some advice.
Eat meat
I am 6 months in, lifting heavy 4 times a week on a calorie deficit and keto diet with strong protein intake. I dropped 18 kilos so far while my frame is getting visible way more muscular. So yeah, its possible.
Jeff even included a transcript in the description. Good heavens. He's my friggin IDOL
The Abbott and Costello of RUclips, respect.
Or Martin & Lewis!
7:30 I was NOT prepared for this! lmao
Same here... there goes my no-fap streak 😔
I find this video super helpful. I originally was 220 pounds. I dropped 60 pounds, but then I started losing too much. I started losing my muscle. Thanks for the help.
Difference between 0.8 and 1 is 20 % if you'd looked from the lowering standpoint. You wanted to say you are eating 25 % more of protein income than needed. 0.2 out of 0.8 is 25 %. Now from the total amount of 1 you can eat 20 % less to get to 0.8.
The BEASXT routine is a perfect example of this. It shreds and build mass. My favorite routine so far. Thanks, Jeff.
Thank you Jeff and Jesse for everything that you guys do for us, it is greatly appreciated. How do you deal with loss of motivation (if it ever occurs) and what do you do about it?
Looking forward to hearing your response :)
Biggest loss of motivation is when I don't see the results and progress I want after all the hard work I've put in. Very frustrating!
I’m doing it right now. I cut from 180 to 155 over the summer. Started lifting again... I’m up to 165ish with much more muscle and much less fat. I just make sure I get 100-120g protein a day.
I’ve been training where i’ll do 2 hours of weight training and an hour of cardio a day with a high protein diet my maintenance cals was around 3300 so i’d consume around 2,900 cals a day with high protein and i’ve lost 34 pounds over 5 months and have noticed a wild amount of muscle growth.
Wayne is probably wishing he never made that comment.
Probably one of Jeff’s haters burner accounts.
My cousin n I lost fat n built muscle, and his trainers at the gym were having an angry meltdown about it 😂
Hahhaha awesome fuck those trainers
Since July I've lost 45 lbs while increasing lifts by ~30%. 100% natty, ~400 calorie deficit. Granted I'm a noob, but it's obviously possible in some contexts.
@@manmoth4 400 calories deficit is a lot if you want to do both. You can get away with it now that you just started and it depends on your body fat maybe but it wont last.
@@saverio_6990 So long as I can maintain muscle mass, that's fine. Still have another 50lbs of fat to lose, so that's the priority.
Increasing from 0.8 to 1 is actually a 25% increase, remember that when you're trying to budget. Reducing the same amount would just be a 20% decrease though.
Sorry if this is a silly question (still a newbie). Why is cut then bulk not used? Lose body fat from deficit, then increase caloric intake once you decide to build muscle mass
I just wanted to say that I feel like some people commenting didn’t take the time to really listen to what was said. Nutrition plays a big part and every time I watch one of your videos it helps me pretty much reinforce what I was already thinking and they have helped a lot. I very much appreciate these videos with all the knowledge and helpful tips. Thank you so very much you two!