@@chaisestrickland8762 Your meal = 40% protein 40% fibrous carb 20% starchy carb. Eat what you love (no junk food) and eat til you're full (your body will tell you this).
Hi Jeff, thanks for this video it is quite informative. I am a vegetarian (Vegan+yogurt+milk+butter+cheese+ Honey). Can you please guide me with a meal plan by each meal weight. I am 49 and I don't drink alcohol and a non-smoker, but I do have the 220-days abs workout belly (genetically from Asia and 2times a day Rice eater), I have ONLY BELLY problem and would appreciate your guidance and help. thanks a lot for doing the needful
@@blakelaw596 wow its so underrated, lets make sure to correct the ratings and balance out the ratings cause heaven forbid something becomes underrated. maybe you should go force people to like this comment until it fits your rating specifications 🤣🤣🤣🤣🤣🤣
2:08 Only eat foods you enjoy (not the same thing as eating whatever you like). 3:33 Pick a sustainable approach that you can do long-term rather than a "diet." 5:15 Eat at specific times each day, become "mechanical" about your meal times. 7:26 Institute more scheduled eating periods.
At 64 years old I started lifting weights again after 30 years at a gym close by and all those embedded memories started coming back on how to lift weights correctly. Honestly, I think your insights are the best around and I am not exaggerating. All those weight lifters of yesteryear including Frank Zane, Mike and Ray Mentzer, Larry Scott, Dave Drapper, Franco Columbu, Tom Platz, Lou Ferrigno and many others were my heroes. In their memory I bench pressed 180lbs at 64 years old. Great stuff and many thanks. Keep it coming...
*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Great video! I am 57, was active in sports and weight training my entire life, then BAM! I ruptured my achilies tendon. No insurance and I went from 220 @ 7 percent bodyfat to 352 and 37 percent bodyfat. After 3.5 years I qualified for Medicaid and had my surgery. Because of your videos and others like you, the past 6 weeks my weight went down to 305 mainly by cleaning up my diet. Now I feel OK to start lightly training. Thank you for all you do!
Check out Caroline Girvans workouts here on RUclips. Every workout consists of exercises Jeff promotes as the best. Also she talks in the beginning and then it’s just a straight forward timed workout with music and zero conversation. She is THE reason I have finally gotten consistent with strength training!
Best results for me personally was cutting carbs, increasing fat and protein. Lost stomach, gained muscle and have far more energy. Everyones different, just gotta find what works and like Jeff said, what you're gonna enjoy 💪💪
@@yeagerist977 I can and i did bro. Its been so long since i had a carb. I love carbs but they hate me. I lose energy and mental clarity when i eat carbs. Please do your research on carnivore or keto diets, they work bro👍
Just so people understand, it's MUCH easier to "train consistently" when it's YOUR JOB to do so. Most people work 8 hours. Imagine doing that as "work", then you wouldn't have to use your "free time" when it obviously could have been used for entertainment instead. So if you feel like you are failing because you don't have Jeff's physique or still have more than 40% body fat, don't worry and keep going. You are playing the hard difficulty, don't expect it to be easy.
So jeff, as a physiotherapist id love to see more videos relating to injury prevention whether that comes to how we should plan programs, or maybe a video on strength ratios. Ex: if you are overhead pressing X-number, youre bench should be around X-number. A video on imbalances and understanding what the balance of different moves should be
@@avallach2061 Just found out about lifting, ay? Dont worry, you'll find much better influencers than athleanx. Being at this low body fat for so long halts progression and gains. You dont get big being cut all the time.
@@PonyJarCollector you are hilarious. Im not asking about maximizing gains I’m asking about injury prevention and knowing the balance between lifts in order to understand weak links. Go away now
@@cameronbird8327 You talking about "x-times" is the shit thats useless. It'll be different from person to person. Make your own regimen, dont follow someone else's to a tee.
Eat at specific times, this is a game changer for me, Since I started eating meals at specific times my diet is MUCH better. thanks for this advice !! IS GOLD
i always thought it was bad to eat at the same time everyday. this makes a lot of sense to me because biologically thus evolutionary wise it makes no sense for the human body to eat at the same time everyday
Rules: 1. Eat what you like 2:08 2. Pick an approach and stick with it 3:33 3. Eat at specific times of the day 5:16 4. Define more eating periods 7:26
I lost 8kg of fat and won 2kg of muscle in 8 months by counting calories. I started working out last month doing a beginner home workout (200-300 calorie deficit with 0.8g protein x kg). On the pandemic I stopped working out and started to get fat, my knees were weak and I struggled for air while walking. Following Jeff's advice I am starting to get a six pack for the first time in my life while feeling strong, expecting more gains when going back to the gym. Thanks Jeff!
Nice to see you again, Jeff. I have been following you since 2015 and you were the reason I started my fitness journey. Your workout videos were inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was poor af. I have always eaten 'just enough' thinking it would be sufficient. Reality hit me hard when I started following my first real diet plan from Nextlevel diet (if I remember correctly). The amount of food was huge for me back then, but I eventually got used to it and started getting real results. That's all from me. Once again, I am happy to see you again. I wish you all the best in your career.
Do you have a clue how much of a head case you appear to be in this freaky post? You open & close with an inappropriate, creepy-neurotic familiarity, and you use "I" ten times in a couple sentences, with some other self references. That may be a record for ego. Beyond strange, I'm going to use your post to show my writing class A-level weirdness.
@@johnsmith1474 Ego? You're the one spewing off about your "writing class" this and "writing class" that. What a snob! Or are you pretending to me a real psychoanalyst? Blah blah "ego" this Blah blah "ego" that. Blah Blah "I" a number of times". PFFFF man. YOU come off as an insecure, tigh-assed BULLY. A real loser actually! Sean Bennet may not be the most articulate or graceful person when it comes to writing, but then again, most aren't. Most aren't taking "wiring classes". You big dope. People like YOU make me sad. NAY. People like YOU make me HAPPY. I am so glad I am not a pathetic and little minded human like you, JOHN SMITH. This is because I ( "I I I I I I I ") don't get MY ROCKS OFF by belittling strangers on the internet who are leaving POSITIVE comments for content creators. Think about that, Shakespeare.
A HOT DEBATE QUESTION HERE: As a physical therapy specialist, what are your thoughts on facial exercises? I have seen several videos claiming you can strengthen your jawline (with a ball or "mewing") and even change the physical structure of it as well as your body posture. Is this true?
Having had titanium in my jaw since I was 12, I found Jawzrsize before my 30s and it has definitely changed my life for the good. Still not 100% symmetrical because of over a decade of babying one side but it surely can become a therapeutic facial improvement.
I have been checking your videos for years now and i wanted to thank you. After 4 years lifting weights i feel more confident than ever. No matter the gym i go to or the people i work out with i feel always at ease because i know that i have good knowledge about what i am doing and that is thanks to you . Sometimes i just want to shout at the gym " go and check jeff's videos !!" Thank you for being a model
What has given me consistency has been intermittent fasting(16/8.17/7, 18/6 whatever). My diet consists of low carb(not keto levels), moderate protein & moderate fat. I'm eating pastured meat & chicken from local farms & farm fresh eggs. In the summer we have a huge garden & we fill up two freezers with nutritious home grown veggies. If I don't grow it we go to local farms buy cauliflower, broccoli, asparagus & freeze it for the winter. Today I ate green beans from our garden & stuffed peppers(grown in our garden). Now I'm doing two 24 hour fasts a month. And you know what? I don't get real hungry & sometimes I forget to eat until afternoon. I'm pumping iron too! Oh, I'm 77 years old & look like 55.
Same here although I don’t eat junk at all during my eating window. I have recipes for black bean brownies and protein pumpkin bread that are low sugar but still give me that sweet fix I need. Black bean brownies are amazingly good and I eat them guilt free which is a game changer for me
Huge thumbs on this- as a dietitian I can tell that this works! You have to love the foods you eat, then there’s no need to cheat. And set up structure so you aren’t make so many food decisions day to day.
Heiii Jeff! I was just watching an old video about how you talk about the roots of strenght ( mobility stability and flexibility) and i wanted to ask you if you could make a video with exercises on how we can improve in those things! Really appreciate your videos man! Been following you for almost 6 years now and you have really helped me with my training! Keep doing the great work!
Hmm interesting, so many replies with an advise and not a single question as of "how exactly" you injured your back. Or "are you sure it was a deadlift"? Is it a cramp? Did you pull a ligament? Compressed spine? Which vertebra? Before you start treating your supposed injury, the very list you could do is define it.
You post like you are speaking with Jeff, it's a joke. Wake up you are speaking to others here, and your thanks are empty piffle so save it for someone who opens a door for you.
Came to this video of your video that was uploaded today. Going to make an adjustment on my fasting to adding in specific times that i eat since im a mindless eater.
Absolutely correct, I have done that for my entire life . I do not eat anything when it’s not my time to eat . Trust me I have been lean without any exercise for 40 years .
Thanks, being consistent is the key. I gave up alcohol, added sugar and most refined carbs. I don't eat between meals. One of the mot difficult things I find is having to explain over and over again why I'm not eating or drinking at social events outside my eating window. I'm 67yrs old and feel better now than I have in years.
Hey Jeff. I've been following you for years now and never took the time to comment on any of your videos. Just wanted to say, I appreciate what you're doing and please keep up the good work.
Thanks for everything Jeff. A few outlying questions. You have kids and family. How do they eat? And how do you manage differences? Also you must travel for work and pleasure - how do you adapt / follow your rules during these times? I can be consistent mostly when working from home. It’s holidays and travel that tend to throw me off.
For the Q&A: Besides the obvious face pulls and external rotations, what sort of warm up/pt/bulletproofing should be done for the AC joint. Specifically for overuse/arthritis rather than separation.
Dead hangs are basically the best. Creating distraction on the joint. Allowing space and healing. Start slow, allowing feet to touch and work to fully hanging.
You can tell this is a channel that actually cares. The detailed descriptions, the efficient cuts waste no time - most digestible, effective way to learn about health/fitness IMO with actually good, non-biased information
Jeff is one of the best online personal trainer out there, in my opinion. Straight forward and open minded. Am at the end of my third week of Max Size program and I must say it, it very challenging but I really enjoy it.
There is no way possibe u can eat the exsct same thing jeff eats and expect those results everyone is diff. What works for him may not work for you so.....
@@noahstewart3694 Bruh, I'm pretty sure he just meant he applied the same techniques to his own lifestyle. He's not talking about eating literally exactly how Jeff eats
Thanks Jeff.. basically I was worried if I was on the right track or not, but you’ve just confirmed I’m doing well and my consistency will get me to where I want to be. Thanks
Jeff, I have no idea how you read all of this. Have been a fan for years. Recently became a fan of Dr. Gundry MD. Have you considered removing oatmeal from your regime? And other grain products? You are an inspiration! Keep up the great work. I wish more businesses would work with you to defeat work related injuries.
These are great videos. So positive and straight forward. I have a similar body type but I'm a female. Your information and training fit my body type exactly. The "meals" are an example of what makes me feel healthy. I love keto or Atkins, have more mental energy in ketosis but I always have to ADD healthy carbs. I seem to not be able to stay "too low" on carbs. My kidneys start hurting and I loose water weight by urination. It always comes right back when I add carbs. I am healthier on a more balanced diet but with "more protein". I also seem to need nuts, trail mixes etc When I'm very active I need calories like a hummingbird. That's the best example I can find. Not sugar but a mix of protein and some sucrose .I seem to need more meals more often and they have to be healthy. I have hypoglycemic "appearing" reactions. I've been tested for diabetics etc but have never been diagnosed as such. My body just seems to burn better on more small meals with more proteins and I need sucrose or something similar to balance my blood. I am 5'10, I have a light bone structure. I never had muscle until I started building in my late 30s I found that I actually could build muscle. Not bulky muscle but more feminine muscle. And I have to maintain that diet to feel well. It's like a hummingbird needing those frequent meals.
The questions I have are: A. How do I figure out how many calories I need to be taking in per day to achieve my goal? B. How to set up an actual day by day meal plan based on my caloric needs spread out over those feeding windows. C. What percentage of each carbs, protein and healthy fats should my daily diet consist of? I've heard 40% 30% 30%. D. Should I calculate calories from whey protein into my daily calorie consumption and should I use whey protein to supplement a meal or for strictly post workout recovery. Love your content! Huge fan! Hope you can help because these are the issue I'm struggling with the most!
A B C> Check with a Calorie Counting app (im using easy fit kcal but you can do any). They take into account weight, height and activity level to measure AN ESTIMATE of calories (you modify that based on your scale numbers each week for 1 month to see if they are correct). With that info you can do whatever day by day plan you need, making sure to stick to your macros. For macros Jeff recommends 0.8g of protein x kg of bodyweight if you are training and then whatever you like (don't drop any below 20): I do 27% protein 40% carbs 33% fat , you can do whatever you like the most. D- You count everything in your calories yes. You should use supplements ONLY as a plus, not to fix your nutrition. Post is most common for protein.
When it comes to your body storing excess calories as fat, I understand it all comes down to calories in vs. calories out. Actually, I don't understand, because sugar spikes insulin which promotes fat storage. So my question is, when it comes to getting lean, how much does calorie intake contribute vs. spiking insulin levels?
You can only store fat with excess calories. Even if spiking insulin promotes fat storage, your body can only store fat if it has the excess calories to do so. Cant build fat out of thin air so calorie deficit matters more 100%
It should be noted that insulin makes many cells take in sugar. What those cells do with that sugar depends a lot. It doesn't all turn into fat, only excess. It is also used to restock your intermediate energy reserves: the glycogen in your muscles and liver. Fat comes second, as those glycogen stores are limited.
Caloric deficit is important, but you'll also want to avoid spiking insulin so much. In order to order to do that, you will need to reduce the amount of times you eat and avoid carbs. You can intermittent fasting.
If you are concerned with insulin, you are eating wrong. You eat wholesome whole food at meals, only as much as you need no more. Insulin is a non issue.
Got ripped on KETO. But you have to tweak it. Use conventional keto for weight loss. But then switch to low carbs and 50/50 on protein/fat for the sustainability and general enjoyment
College campuses usually have decent food from a health standpoint. The reason people complain is because they want junk food and diner stuff on their campuses. Lol. I guarantee you can find salad bars, grilled chicken, rice, bread, eggs somewhere on your campus. If not, transfer schools.
Hey Jeff. I'm 6'0 tall, skinny, 175 lbs. I'm tempted to purchase one of your programs but I'm also considering Stronglifts 5x5. What are the main differences between these 2 programs? My main focus is to build muscle mass. I was also considering starting off with Stronglifts and then go to your program next after 3 months
Eating "correctly" is the hardest part of my life. I work 12 hour shifts - night shift- in law enforcement. When I was on days I ate much better, but for some reason night shift makes it very difficult and my body does not like to agree with good eating habits. I am definately trying and doing pretty good. Working out atleast 5 days a week and eating much healthier foods, just really hard to make a definite meal plan. THANKS for the great info.
Hi Jeff, I’d like to thank you for all the amazing video’s. They have really been helping me out in the past 2 years where i went from beign a 100kg fatty to a pretty good looking muscled guy around 75kg. Have not trained my abs alot but been hitting everything beside that. My question is: if i’d were to add more abdominal training into my workout’s, would it be possible to make the loose skin around my waist tighter? Or are there any other ways of achieving this? I lost the weight quite fast and the lose skin is kinda disturbing on the rest of my progress. Thanks in advance, Nando
Hello Jeff, I'm 22 years old and got diagnosed with disc protrusion. I've already seen the video you did about 3 years ago on this topic and have been doing your exercises for about 3 months now, but I still don't see any long-term improvements. What other exercises would you recommend or do I just have to be more patient for it to get better? If there are other people in the community with this problem/condition I would also appreciate your thoughts on this!
Hanging from a bar helps me decompress and it feels amazing. Ive had l2 l3 herniated disk surgery when i was only 24 , strengthen the core as well, itll help with pain💯
What are your thoughts on intermittent fasting? It definitely helped me loose weight but is it still a good choice if I stepping up my exercise routine?
I really like your perspective in this video. Fitness and feeling good in the body is a lifestyle, so consistency is key. I’m an OMADer and once you shift into the mindset that you need discipline around your consumption of food and know yourself well enough to outwit yourself, you achieve results that are able to be maintained.
Hi Jeff! Is it ok to feel tiredness and pain in muscles after EACH workout, if I train consistenly and always work to failure? Btw, number of sets per week not very big very, so I don't think that I overtrain... And thank you for your videos, they are always amazing!
Last checked body fat 26%, 45 yr old 5'11" 188lbs. Changed diet in June 2021 have dropped 20lbs since then with the diet and increased cardio due to heart attack
How can I get rid of that last 1-2% of body fat (mainly on the lower part of my abs)? I do intermittent fasting, having a diet high in protein, not drinking and doing strength training and cardio 5 times a week mixed with at least 3 days of HIIT/cardio. Thanks Jeff
Hey Jeff! I’m a tall guy, 6’4”, and I recently injured my lower back doing deadlifts. I treat your form guides like the holy grail and I like to believe my form is solid. What might you recommend to prevent injury in the future? I’ve been thinking about putting the bar on a small platform so I don’t have to bend down so far to lift. Is this a good idea? Thanks man! P.s. I’ve never worn a belt before so I may look into that as well??
You need a belt for those heavier lifts. It helps take the strain off the lower back and tighten your form to prevent any of that lose energy from leaking, or from your back over curving.
Get a belt man.. If you hurt your lower back pretty bad and it hurts here and there, especially sitting down.. Go see a chiropractor to make sure you didn't damage your lower tailbone.. Unless you checked that out already
There are so many better exercises than deadlifts. The risk to reward ratio simply just isnt worth it. You need almost perfect mobility and form to complete deadlifts, if you dont have both i wouldnt bother mate
More leg drive and lat stability for sure. The deadlift can be taught as a leg press with a hip thrust and you should be hip thrusting much much more weight than you pull and squat
Hey Jeff, i just got meniscus surgery about 4-5 months ago and my doctor told me that I’d most likely develop arthritis. He also said there’s a chance I’ll need a knee replacement maybe 30 years from now. They took out only a small portion of my meniscus not all of it. Is there any way to avoid this?
I know this might be something you may think is stupid, but look at a few videos if you can about fasting.. And going on a keto diet.. Cut carbs/surger out etc.. It definitely works in a situation like you are in and cutting down the inflammation. Not every diet these weight guys work for everyone
Lots of people develop arthritis, even without surgery. But many have arthritis and zero symptoms from it. Just remember to exercise and keep those thigh muscles in good condition. First treatment of arthritis is physiotherapy anyway,building up muscles in your legs so that they support the knee.
I’m learning more about nutrition watching videos like this. I never thought I ate horribly because I have a high metabolism and never put on weight. Recently did blood work and that determined I was prediabetic with a 5.8 A1C and had high cholesterol. I’m 36 years old. My question is following a general healthy diet going to be a good thing for someone in my position? I’ve been leaning towards high fat and only quality complex carbs using portion control. On the other hand, having a high metabolism, it’s hard to consume enough quality food to meet carlorie needs. lol
Plot twist: Jeff actually films every single video for a year in a span of 2-3 weeks to maintain the illusion that he’s lean all year (This is obviously sarcasm and it’s mad impressive that he can maintain that level of leanness)
Be great to see a collab video of Jeff and Dr Eric Berg to talk about different nutritional approaches. Fan of both, will be great to see the pros and cons of each of their approaches but from their own point of view.
After I squat, I get some pain on my right hip, I followed your tips on the squat and getting rid of that hip tightness. I am also following my home version of your PPL trainings with some home equipment like dumbells, resistance bands and a TRX. Should I swap the order of the days and have either push or rest day in between the pull and legs? Also, can I combine for the deadlift a resistance band attached to the bar as I dont have anymore weights available at the moment?
Jeff i am 64 years of age and i have just taken up Powelifting. Now people are telling me that i am too old but it feels good and i have always done some form of sport thought out my life so i am determined to stay with powerlifting. Could you do a session on training when over 60 i already use a lot of your recommendations to fix problem areas caused by my training but can we have an overall strategy for over 60 people who want to continue training.
Hey Jeff thanks for doing this Q&A. From May 2020 to end of 2021, I had quite a bad case of costochondritis. I went to a physiotherapist and she helped relieve the sharp pain that it was causing me. Now, I am trying to get back to working out upper body bit by bit using bands and light weights. However, I still notice a dull ache in my sternum and chest anytime I do any type of chest exercise. Do you have any tips on how I could fully heal from this?
Thanks for reaffirming these things. These are the same things that I tell people, but now I have a video to send them with a much bigger name behind it.
Hey Jeff! I reached a plataeu, and am trying to do a lean bulk to get out of it. I'm also trying for intensity, but have a hard time getting there. Any tips on making sure I am doing the right thing here?
Always change up the routines whenever you've reached a plataeu. It's also good to take a full week off if you've been training intensely for weeks. Your body will thank you and you'll come back refreshed and strong. As for bulk, a calorie surplus is what to aim for and workouts should be focused on a lot of volume if you really want to put on muscle.
Honestly, I’ve been through just about every diet from Keto to IF and this has to be the best flawless and sympathetic approach. Can’t ever fault Jeff, just a great guy.
Hey Jeff, whenever i workout very intense and hard, I notice my right eye being bloodshot. Is it something to worry about? I don't feel any other discomfort afterwards, maybe just a slight pressure in my head after the sets, but in 4 years of working out nothing bad happened yet and I am perfectly healthy otherwise.
I have three specific eating windows and don’t eat any foods outside of these times - 3am-11am is my breakfast window, 11am-4pm is my lunch window and 4pm-2am is my dinner window. I occasionally have a snack between 2am-3am if I’m not able to withstand the hunger pangs.
QUESTION: What do you recommend for stretching POST-workout? I've seen your videos suggesting to not stretch before, but afterwards I'm getting tight (AX1 is kicking my ass!!) Thanks 🙂
@@azicat1459 it's less about him saying "yea it's ok to stretch", and more about any recommendations he has when it comes to stretching. Didn't think I'd have to explain that 🤦🏻
@@azicat1459 yea you've gotta look at it in context. Stretching before a workout has some downsides as Jeff has pointed out in the past. What I haven't seen are his recommendations (if any) for post-workout, hence the question. While I appreciate your dance background, I've also seen former dancers with trashed bodies due to overstretching and the extreme demands of the art, style depending. End if the day just trying to get some feedback from Jeff, whose physio background is of more interest to me. Thanks for stopping by 👍🏼
@@brossej07 Just search Athlean X stretching and you can find most of them.. he has 4 stretching in 1 video and then some videos on individual muscles stretching
Hey Jeff, can you give your insights on heat or cold application for different types of injury recovery and a basic protocol which we should follow for faster recovery in case of not so severe injuries(complete tears) but it sucks to train.
I have a 3 year mid back pain on the rhomboids, it’s the right side. I have tried everything from physio to rehab to corrective exercises. I’m really disturbed by it and don’t know what to do. If you can help me out Jeff? Cheers!
@@MustafaTariq488 Man you're like me then on the lower back issues... Chiropractor worked on mine and it comes back here and there. Gets pretty frustrating because I haste on going all the way in hoping not to make anything go worse
I had similiar probelm for few years. Waking up every morning with back pain. I have bought mattress topper and started taking colder showers than usual and it helped a lot. In lot of cases mattress seems to be the problem. Just buy a mattress topper (they aren't expensive) and u will feel better.
El mero mero, jefe de jefes. Thanks Coach. I've been constantly noticing overall improvements by following your programs. Guys, pay for his routines for real, it's totally worthwhile
That last part about sticking to the rules you set and not deviating them, to lead to a more predictable life... exactly what I needed to hear and not just for fitness sake
True, you can enjoy food and still easily reach your goal. I have mash potato and chicken (I put some hot boston bay jerk seasoning on it) that's all I need pre workout, I feel great. Goes down easily, good energy and tastes nice. Don't be afraid to make food a little nicer if it helps consistency, bbq sauce for instance, won't harm you at all.
I haven't been regulary watching this channel, but i felt this video appealed to me because i'm currently cutting weight. Last november i got a new job and my current shifts last from 1 pm till 9/10 pm. I'm 6"3 and when i started out I weighed like 102 kg / 220 lbs. Now 3 months later I weigh 84 kg / 185 lbs. Jeff's rule of picking certain time windows throughout the day when to eat is I think the most effective nutrition rule when it comes to losing weight/getting leaner. I consume my breakfast/lunch at 12.00/12.15 pmish, get a free 500 gram meal of choice at work 5.30 pm and eat a small snack at 10-11 pm when i get home. On sunday funday I drink beer and eat my weekly cheatmeal by the end of the day. And still, i'm close to losing a kilogram of weight each week. I believe losing weight/getting leaner is all about determining WHEN you eat rather than WHAT you eat. Everyone is different, but to me that is the most important and effective rule. Sometimes you get cravings and ignoring those while knowing at a certain timeslot you will "fullfil those cravings", it feels strangely satisfying when you don't give in to those cravings too early. Over time you learn the difference between cravings and "real" hunger and you will start to eat less. So most definitely, I can second everything Jeff said this video.
Absolutely! You have to enjoy everything. I love, love hummus and pita bread (but 170 calories worth). I love veggies (with some salt nothing else) and my bread (45 calorie flatbread). I love my vanilla yogurt and granola (190 calories). I use stevia to avoid extra calories in my coffee and tea. I am as cheap as they come with calories (but not nutrients). I have 20% body fat and when my doctor says I'm too thin I remind her what my arms look like and she doesn't have much to say.
BTW just a praise report here. Before I found this channel I had the late teens build and now I have lean abs even the oblique side ones. I look like a machine. Couldn't have done it without you Jeff.
Benefits for not eating 6 times a day - more time to do other things. I tend to eat 1-3 times a day and getting great results. And if you like the idea of intermittent fasting every day (setting an eating window), it's been working for me on losing weight. I drink coffee all morning then eat between 12 and 6 1-3 times. Arguably, the coffee could be considered eating in regards to the eating window. Anyways, I've been following this channel for years and love the content and adapted a lot of his philosophy to my training and mind. I'm simply putting this out there for others on the largest benefit for less meals each day: more time, less planning, less management.
I've been eating maybe 2 times a day and never past 7pm and seeing you eat dinner past 10 pm and look so good is crazy to me. I did notice I started lacking energy so I must add more food to my diet which is why I'm watching this vid. I'm around 12 15% body fat and workout intermediate.
I've been around 12% for a few years, that was manageable. Above 20 now, family life, busy work, new house that needed renovation, a baby, COVID didn't help either, all "excuses" offcourse... Steadily losing weight for a few months now. I'll get there again! Your video's sure help :D
last june i decided to get strict and employ a -1000 deficit a day for 6 months. i lost 40 pounds, dropped 10% bodyfat down to 18%, and kept my lean muscle mass. for the first time in 30 years, i have visible abs
I used to knock myself out at the gym with cardio. I'd spend alot of time on treadmill running at a moderate pace. Then I put in the incline mode and was able to increase heart rate and caloric burn. Even at that rate, it took a lot of running to burn off 1200 calories. I was so tired after, I didn't have the strength to do resistance training. I burned myself out. So now, I do walking at a brisk pace up to 1200 steps which averaged out to 800 calories at a distance of three miles. Takes an hour to do. It's working for me. Also eating clean with no processed food.
Calorie count and you can eat whatever you want and stay lean. I literally have a McDonald's once a week and have stayed lean for 2 full years since I started tracking. As long as my protein + calories intakes are where I want them to be (2800kcal, 120g protein) I can eat whatever I want and put on muscle to boot.
I am a 60 years old women that's trying to build muscle and get rid off of knee joints pain I am watching the videos to learn and heal hip bone imbalance from you. More info about it could be good. I am not overweight.
If you want to get lean like me, you HAVE to check out the no bullsh*t approach that works EVERY TIME! - ruclips.net/video/JS8RgIDSSwQ/видео.html
How many grams of carbs and fat and protein should I eat a day
@@chaisestrickland8762
Your meal = 40% protein 40% fibrous carb 20% starchy carb.
Eat what you love (no junk food) and eat til you're full (your body will tell you this).
Hi Jeff, thanks for this video it is quite informative. I am a vegetarian (Vegan+yogurt+milk+butter+cheese+ Honey). Can you please guide me with a meal plan by each meal weight. I am 49 and I don't drink alcohol and a non-smoker, but I do have the 220-days abs workout belly (genetically from Asia and 2times a day Rice eater), I have ONLY BELLY problem and would appreciate your guidance and help. thanks a lot for doing the needful
You look ill
Jeff eats with both hands to avoid muscle imbalances
🤣
This comment is underrated 🤣
@@blakelaw596 too underrate 😂
@@blakelaw596 wow its so underrated, lets make sure to correct the ratings and balance out the ratings cause heaven forbid something becomes underrated.
maybe you should go force people to like this comment until it fits your rating specifications
🤣🤣🤣🤣🤣🤣
@@DrummerJacob chill out bro, jesus 😬
2:08 Only eat foods you enjoy (not the same thing as eating whatever you like).
3:33 Pick a sustainable approach that you can do long-term rather than a "diet."
5:15 Eat at specific times each day, become "mechanical" about your meal times.
7:26 Institute more scheduled eating periods.
Thanx mann ✨
Thanks for being that guy :)
God work thank you
@@shadowsus5613 💪
NOW, GO GET THE PAPERS....GET THE PAPERS!! 🙌😜😂
At 64 years old I started lifting weights again after 30 years at a gym close by and all those embedded memories started coming back on how to lift weights correctly. Honestly, I think your insights are the best around and I am not exaggerating. All those weight lifters of yesteryear including Frank Zane, Mike and Ray Mentzer, Larry Scott, Dave Drapper, Franco Columbu, Tom Platz, Lou Ferrigno and many others were my heroes. In their memory I bench pressed 180lbs at 64 years old. Great stuff and many thanks. Keep it coming...
*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
I WON A PLAN BUT THERE WAS AN ERROR, WHAT SHOULD I DO? PLS REPLY.
How to rebuild a calf muscle after achilles rupture is fully healed
Your macro ratio?
👍🏼
Can I get a six pack and build muscle only using dumbbells?
Great video! I am 57, was active in sports and weight training my entire life, then BAM! I ruptured my achilies tendon. No insurance and I went from 220 @ 7 percent bodyfat to 352 and 37 percent bodyfat. After 3.5 years I qualified for Medicaid and had my surgery. Because of your videos and others like you, the past 6 weeks my weight went down to 305 mainly by cleaning up my diet. Now I feel OK to start lightly training. Thank you for all you do!
Check out Caroline Girvans workouts here on RUclips. Every workout consists of exercises Jeff promotes as the best. Also she talks in the beginning and then it’s just a straight forward timed workout with music and zero conversation. She is THE reason I have finally gotten consistent with strength training!
Jeff is a national treasure.
He is not talking only how to get lean but how to be healthy aswell.
Best results for me personally was cutting carbs, increasing fat and protein. Lost stomach, gained muscle and have far more energy. Everyones different, just gotta find what works and like Jeff said, what you're gonna enjoy 💪💪
Bruh you can’t just completely cut out a macro group like that
@@yeagerist977 well like he said, it works for him. And that's what's most important. 1 thing that works for others might not be good for me or him
@@yeagerist977 You can.
That’s what worked for me too.
@@yeagerist977 I can and i did bro. Its been so long since i had a carb. I love carbs but they hate me. I lose energy and mental clarity when i eat carbs. Please do your research on carnivore or keto diets, they work bro👍
Just so people understand, it's MUCH easier to "train consistently" when it's YOUR JOB to do so. Most people work 8 hours.
Imagine doing that as "work", then you wouldn't have to use your "free time" when it obviously could have been used for entertainment instead.
So if you feel like you are failing because you don't have Jeff's physique or still have more than 40% body fat, don't worry and keep going.
You are playing the hard difficulty, don't expect it to be easy.
Everyone can do it you are right! No excuses!
So jeff, as a physiotherapist id love to see more videos relating to injury prevention whether that comes to how we should plan programs, or maybe a video on strength ratios. Ex: if you are overhead pressing X-number, youre bench should be around X-number. A video on imbalances and understanding what the balance of different moves should be
Bro, its as simple as using progressive load until failure. Dont try to overload your body, listen to it, and win at life
@@PonyJarCollector dude is talking science not silly reddit phrases
@@avallach2061 Just found out about lifting, ay? Dont worry, you'll find much better influencers than athleanx. Being at this low body fat for so long halts progression and gains. You dont get big being cut all the time.
@@PonyJarCollector you are hilarious. Im not asking about maximizing gains I’m asking about injury prevention and knowing the balance between lifts in order to understand weak links. Go away now
@@cameronbird8327 You talking about "x-times" is the shit thats useless. It'll be different from person to person. Make your own regimen, dont follow someone else's to a tee.
Eat at specific times, this is a game changer for me, Since I started eating meals at specific times my diet is MUCH better. thanks for this advice !! IS GOLD
i always thought it was bad to eat at the same time everyday. this makes a lot of sense to me because biologically thus evolutionary wise it makes no sense for the human body to eat at the same time everyday
@@highmagiclowlife Evolutionary human beings ate whenever they had food available and were hungry
@@dazednconfused-r4o yup thats my point
please make a video about warm up exercises before a workout to avoid injury
Rules:
1. Eat what you like 2:08
2. Pick an approach and stick with it 3:33
3. Eat at specific times of the day 5:16
4. Define more eating periods 7:26
Thanks!
I lost 8kg of fat and won 2kg of muscle in 8 months by counting calories. I started working out last month doing a beginner home workout (200-300 calorie deficit with 0.8g protein x kg).
On the pandemic I stopped working out and started to get fat, my knees were weak and I struggled for air while walking. Following Jeff's advice I am starting to get a six pack for the first time in my life while feeling strong, expecting more gains when going back to the gym.
Thanks Jeff!
Nice to see you again, Jeff. I have been following you since 2015 and you were the reason I started my fitness journey. Your workout videos were inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was poor af. I have always eaten 'just enough' thinking it would be sufficient. Reality hit me hard when I started following my first real diet plan from Nextlevel diet (if I remember correctly). The amount of food was huge for me back then, but I eventually got used to it and started getting real results. That's all from me. Once again, I am happy to see you again. I wish you all the best in your career.
Yeah, that's very cool... But did I ask?
Do you have a clue how much of a head case you appear to be in this freaky post? You open & close with an inappropriate, creepy-neurotic familiarity, and you use "I" ten times in a couple sentences, with some other self references. That may be a record for ego. Beyond strange, I'm going to use your post to show my writing class A-level weirdness.
Why’s there so many douchebags replying to this 😭
@@titochar3096 - The douchebag is Sean Bennett.
@@johnsmith1474 Ego? You're the one spewing off about your "writing class" this and "writing class" that. What a snob! Or are you pretending to me a real psychoanalyst? Blah blah "ego" this Blah blah "ego" that. Blah Blah "I" a number of times". PFFFF man. YOU come off as an insecure, tigh-assed BULLY. A real loser actually! Sean Bennet may not be the most articulate or graceful person when it comes to writing, but then again, most aren't. Most aren't taking "wiring classes". You big dope. People like YOU make me sad. NAY. People like YOU make me HAPPY. I am so glad I am not a pathetic and little minded human like you, JOHN SMITH. This is because I ( "I I I I I I I ") don't get MY ROCKS OFF by belittling strangers on the internet who are leaving POSITIVE comments for content creators. Think about that, Shakespeare.
A HOT DEBATE QUESTION HERE:
As a physical therapy specialist, what are your thoughts on facial exercises? I have seen several videos claiming you can strengthen your jawline (with a ball or "mewing") and even change the physical structure of it as well as your body posture.
Is this true?
Even if it s true why would anyone want to change his face structure?
Having had titanium in my jaw since I was 12, I found Jawzrsize before my 30s and it has definitely changed my life for the good. Still not 100% symmetrical because of over a decade of babying one side but it surely can become a therapeutic facial improvement.
If you have small jaw and if you can change that it would be great
It's BS.. People are trying to change their BONE STRUCTURE with exercises.. your jawline comes from the bones and not the muscles in the face
Yes. Search for orthotropics and Dr Mike Mew on youtube. Seeing noticable results myself.
Finally videos on nutrition by Jeff is coming up, was waiting for this so long
I have been checking your videos for years now and i wanted to thank you. After 4 years lifting weights i feel more confident than ever. No matter the gym i go to or the people i work out with i feel always at ease because i know that i have good knowledge about what i am doing and that is thanks to you . Sometimes i just want to shout at the gym " go and check jeff's videos !!" Thank you for being a model
This much more relaxed way of jeff giving us information is very refreshing and interesting to watch
Loved the way he gave us information here!
What has given me consistency has been intermittent fasting(16/8.17/7, 18/6 whatever). My diet consists of low carb(not keto levels), moderate protein & moderate fat. I'm eating pastured meat & chicken from local farms & farm fresh eggs. In the summer we have a huge garden & we fill up two freezers with nutritious home grown veggies. If I don't grow it we go to local farms buy cauliflower, broccoli, asparagus & freeze it for the winter. Today I ate green beans from our garden & stuffed peppers(grown in our garden). Now I'm doing two 24 hour fasts a month. And you know what? I don't get real hungry & sometimes I forget to eat until afternoon. I'm pumping iron too! Oh, I'm 77 years old & look like 55.
Great work
Same here although I don’t eat junk at all during my eating window. I have recipes for black bean brownies and protein pumpkin bread that are low sugar but still give me that sweet fix I need. Black bean brownies are amazingly good and I eat them guilt free which is a game changer for me
Huge thumbs on this- as a dietitian I can tell that this works! You have to love the foods you eat, then there’s no need to cheat. And set up structure so you aren’t make so many food decisions day to day.
Heiii Jeff! I was just watching an old video about how you talk about the roots of strenght ( mobility stability and flexibility) and i wanted to ask you if you could make a video with exercises on how we can improve in those things! Really appreciate your videos man! Been following you for almost 6 years now and you have really helped me with my training! Keep doing the great work!
A good one is building endurance and resilience withing your tendons, so that your strength work (1-5rep range) will drastically improve
Hmm interesting, so many replies with an advise and not a single question as of "how exactly" you injured your back. Or "are you sure it was a deadlift"? Is it a cramp? Did you pull a ligament? Compressed spine? Which vertebra? Before you start treating your supposed injury, the very list you could do is define it.
You post like you are speaking with Jeff, it's a joke. Wake up you are speaking to others here, and your thanks are empty piffle so save it for someone who opens a door for you.
@@johnsmith1474 wtf
Consistency and routine is king, when I’m on top of it everything works better, when I’m not the difference is substantial.
JC enjoy you and Jesse’s commitment to fitness, your always a living example of healthy results 💪💪💪
Yess they are both doing great!
Came to this video of your video that was uploaded today. Going to make an adjustment on my fasting to adding in specific times that i eat since im a mindless eater.
Absolutely correct, I have done that for my entire life . I do not eat anything when it’s not my time to eat . Trust me I have been lean without any exercise for 40 years .
Wow that's crazy! You are an inspiration 💪
What do you do when you go to a family dinner? Like Thanksgiving for example
Thanks, being consistent is the key. I gave up alcohol, added sugar and most refined carbs. I don't eat between meals. One of the mot difficult things I find is having to explain over and over again why I'm not eating or drinking at social events outside my eating window. I'm 67yrs old and feel better now than I have in years.
Hey Jeff. I've been following you for years now and never took the time to comment on any of your videos. Just wanted to say, I appreciate what you're doing and please keep up the good work.
Ha…. Gay
@@courthogan3140 😂😂😂😂
Now the only thing needed is discipline hahaha
And the time and money to do only that. Focus on diet, exercise, recovery.
And a slice of cake as a reward for your discipline
It's in everybody, just got to find your own way of sticking to it 👍
Discipline is freedom
Discipline=Money
Thanks for everything Jeff. A few outlying questions. You have kids and family. How do they eat? And how do you manage differences? Also you must travel for work and pleasure - how do you adapt / follow your rules during these times? I can be consistent mostly when working from home. It’s holidays and travel that tend to throw me off.
Maybe he will make a family update video or something some time haha :)
For the Q&A: Besides the obvious face pulls and external rotations, what sort of warm up/pt/bulletproofing should be done for the AC joint. Specifically for overuse/arthritis rather than separation.
Dead hangs are basically the best. Creating distraction on the joint. Allowing space and healing. Start slow, allowing feet to touch and work to fully hanging.
Uncle Jeff’s got you covered already:
ruclips.net/video/7dT4KHtMM-A/видео.html
High rep unweighted dislocations.
You can tell this is a channel that actually cares. The detailed descriptions, the efficient cuts waste no time - most digestible, effective way to learn about health/fitness IMO with actually good, non-biased information
Jeff is one of the best online personal trainer out there, in my opinion. Straight forward and open minded. Am at the end of my third week of Max Size program and I must say it, it very challenging but I really enjoy it.
I've been eating like this for about 15 years. Staying lean and fit without sacrificing good food. It seriously works.
You say nothing.
Does it really though?? I just dont see it working due to everyone being diffrent
eating like what, he didnt even show was he was eating
There is no way possibe u can eat the exsct same thing jeff eats and expect those results everyone is diff. What works for him may not work for you so.....
@@noahstewart3694 Bruh, I'm pretty sure he just meant he applied the same techniques to his own lifestyle. He's not talking about eating literally exactly how Jeff eats
Surely you must go out for dinner sometimes or eat at a friend's dinner party etc. How do you handle that?
Thanks Jeff.. basically I was worried if I was on the right track or not, but you’ve just confirmed I’m doing well and my consistency will get me to where I want to be. Thanks
For sure, consistency is key! Keep at it 💪 🔥
Jeff, I have no idea how you read all of this. Have been a fan for years. Recently became a fan of Dr. Gundry MD. Have you considered removing oatmeal from your regime? And other grain products? You are an inspiration! Keep up the great work. I wish more businesses would work with you to defeat work related injuries.
These are great videos. So positive and straight forward.
I have a similar body type but I'm a female.
Your information and training fit my body type exactly. The "meals" are an example of what makes me feel healthy.
I love keto or Atkins, have more mental energy in ketosis but I always have to ADD healthy carbs. I seem to not be able to stay "too low" on carbs. My kidneys start hurting and I loose water weight by urination.
It always comes right back when I add carbs. I am healthier on a more balanced diet but with "more protein".
I also seem to need nuts, trail mixes etc
When I'm very active I need calories like a hummingbird. That's the best example I can find. Not sugar but a mix of protein and some sucrose .I seem to need more meals more often and they have to be healthy.
I have hypoglycemic "appearing" reactions.
I've been tested for diabetics etc but have never been diagnosed as such.
My body just seems to burn better on more small meals with more proteins and I need sucrose or something similar to balance my blood.
I am 5'10, I have a light bone structure.
I never had muscle until I started building in my late 30s
I found that I actually could build muscle.
Not bulky muscle but more feminine muscle.
And I have to maintain that diet to feel well.
It's like a hummingbird needing those frequent meals.
The questions I have are:
A. How do I figure out how many calories I need to be taking in per day to achieve my goal?
B. How to set up an actual day by day meal plan based on my caloric needs spread out over those feeding windows.
C. What percentage of each carbs, protein and healthy fats should my daily diet consist of? I've heard 40% 30% 30%.
D. Should I calculate calories from whey protein into my daily calorie consumption and should I use whey protein to supplement a meal or for strictly post workout recovery.
Love your content!
Huge fan!
Hope you can help because these are the issue I'm struggling with the most!
A B C> Check with a Calorie Counting app (im using easy fit kcal but you can do any). They take into account weight, height and activity level to measure AN ESTIMATE of calories (you modify that based on your scale numbers each week for 1 month to see if they are correct). With that info you can do whatever day by day plan you need, making sure to stick to your macros.
For macros Jeff recommends 0.8g of protein x kg of bodyweight if you are training and then whatever you like (don't drop any below 20): I do 27% protein 40% carbs 33% fat , you can do whatever you like the most.
D- You count everything in your calories yes. You should use supplements ONLY as a plus, not to fix your nutrition. Post is most common for protein.
When it comes to your body storing excess calories as fat, I understand it all comes down to calories in vs. calories out. Actually, I don't understand, because sugar spikes insulin which promotes fat storage. So my question is, when it comes to getting lean, how much does calorie intake contribute vs. spiking insulin levels?
You can only store fat with excess calories. Even if spiking insulin promotes fat storage, your body can only store fat if it has the excess calories to do so. Cant build fat out of thin air so calorie deficit matters more 100%
Calorie deficit is the answer, now if you want to build muscle while losing Fat, get a good protein intake on a daily basis.
It should be noted that insulin makes many cells take in sugar. What those cells do with that sugar depends a lot. It doesn't all turn into fat, only excess. It is also used to restock your intermediate energy reserves: the glycogen in your muscles and liver. Fat comes second, as those glycogen stores are limited.
Caloric deficit is important, but you'll also want to avoid spiking insulin so much. In order to order to do that, you will need to reduce the amount of times you eat and avoid carbs. You can intermittent fasting.
If you are concerned with insulin, you are eating wrong. You eat wholesome whole food at meals, only as much as you need no more. Insulin is a non issue.
Self conscience, honesty and reflection, I respect that.
You are so right about so many things. Just put things in perspective, in a easy to learn class. Was fun to watch. Great video
Got ripped on KETO. But you have to tweak it. Use conventional keto for weight loss. But then switch to low carbs and 50/50 on protein/fat for the sustainability and general enjoyment
Hey Jeff, what’s your best advice for maintaining good nutrition while living on a college campus?
Get used to eating chicken and rice lol its super easy and as long as you use different spices the chicken doesn’t get boring
College campuses usually have decent food from a health standpoint. The reason people complain is because they want junk food and diner stuff on their campuses. Lol. I guarantee you can find salad bars, grilled chicken, rice, bread, eggs somewhere on your campus. If not, transfer schools.
1. Caloric Deficit.
2. ~1g protein/1lb of body weight.
3. Maintain discipline.
4. Hit the gym.
It really is that simple.
Hey Jeff. I'm 6'0 tall, skinny, 175 lbs. I'm tempted to purchase one of your programs but I'm also considering Stronglifts 5x5. What are the main differences between these 2 programs? My main focus is to build muscle mass. I was also considering starting off with Stronglifts and then go to your program next after 3 months
Just hit the gym bro. Any proven program with consistency and progressive overload will get you right.
Eating "correctly" is the hardest part of my life. I work 12 hour shifts - night shift- in law enforcement. When I was on days I ate much better, but for some reason night shift makes it very difficult and my body does not like to agree with good eating habits.
I am definately trying and doing pretty good. Working out atleast 5 days a week and eating much healthier foods, just really hard to make a definite meal plan.
THANKS for the great info.
Hi Jeff,
I’d like to thank you for all the amazing video’s. They have really been helping me out in the past 2 years where i went from beign a 100kg fatty to a pretty good looking muscled guy around 75kg. Have not trained my abs alot but been hitting everything beside that. My question is: if i’d were to add more abdominal training into my workout’s, would it be possible to make the loose skin around my waist tighter? Or are there any other ways of achieving this? I lost the weight quite fast and the lose skin is kinda disturbing on the rest of my progress.
Thanks in advance,
Nando
As a licenced dietitian I got to say that there are some really great advice here! Thank you Jeff!
Hello Jeff, I'm 22 years old and got diagnosed with disc protrusion. I've already seen the video you did about 3 years ago on this topic and have been doing your exercises for about 3 months now, but I still don't see any long-term improvements. What other exercises would you recommend or do I just have to be more patient for it to get better? If there are other people in the community with this problem/condition I would also appreciate your thoughts on this!
Good luck brother 💪
Hanging from a bar helps me decompress and it feels amazing. Ive had l2 l3 herniated disk surgery when i was only 24 , strengthen the core as well, itll help with pain💯
Hey Jeff/Jessie, you should start doing regular Q&A type videos. I think this would rocket launch your channel into even bigger popularity.
I eat at 8/1:45/6 and it has been working for me. I like the way I’m starting to look, and I don’t have a cheat ever. Thanks for another great video.
Intermittent fasting?
Took some parts away from the last vid about this and I am glad for this short reminder.
What are your thoughts on intermittent fasting? It definitely helped me loose weight but is it still a good choice if I stepping up my exercise routine?
He's not the right guy to ask. He eats 5 times a day as far as I understood.
7:03
@@sonarsphere I counted 6 times
I really like your perspective in this video. Fitness and feeling good in the body is a lifestyle, so consistency is key. I’m an OMADer and once you shift into the mindset that you need discipline around your consumption of food and know yourself well enough to outwit yourself, you achieve results that are able to be maintained.
Do you think staying so lean is effecting your ability to grow/maintain muscle mass and build strength over the years
Yes it would
Question-
Can we have a video on Achilles pain for runners?
Excercises, treatment, causes of pain etc.
Hi Jeff! Is it ok to feel tiredness and pain in muscles after EACH workout, if I train consistenly and always work to failure?
Btw, number of sets per week not very big very, so I don't think that I overtrain...
And thank you for your videos, they are always amazing!
Bro I think you know the answer to this question. Come on man.
Last checked body fat 26%, 45 yr old 5'11" 188lbs. Changed diet in June 2021 have dropped 20lbs since then with the diet and increased cardio due to heart attack
How can I get rid of that last 1-2% of body fat (mainly on the lower part of my abs)? I do intermittent fasting, having a diet high in protein, not drinking and doing strength training and cardio 5 times a week mixed with at least 3 days of HIIT/cardio. Thanks Jeff
Create a caloric deficit, eat high protein, weight train and do low intensity cardio.
You are so right, the key is finding healthy foods you enjoy eating and just being consistent, worked wonders for me.
Hey Jeff!
I’m a tall guy, 6’4”, and I recently injured my lower back doing deadlifts. I treat your form guides like the holy grail and I like to believe my form is solid. What might you recommend to prevent injury in the future? I’ve been thinking about putting the bar on a small platform so I don’t have to bend down so far to lift. Is this a good idea? Thanks man!
P.s. I’ve never worn a belt before so I may look into that as well??
You need a belt for those heavier lifts. It helps take the strain off the lower back and tighten your form to prevent any of that lose energy from leaking, or from your back over curving.
Get a belt man.. If you hurt your lower back pretty bad and it hurts here and there, especially sitting down.. Go see a chiropractor to make sure you didn't damage your lower tailbone.. Unless you checked that out already
There are so many better exercises than deadlifts. The risk to reward ratio simply just isnt worth it.
You need almost perfect mobility and form to complete deadlifts, if you dont have both i wouldnt bother mate
More leg drive and lat stability for sure. The deadlift can be taught as a leg press with a hip thrust and you should be hip thrusting much much more weight than you pull and squat
Also doing more decompression rehab monthly, and getting more hip flexor strength, And flexibility
I watch this video once every few months. It’s a good refresher.
Hey Jeff, i just got meniscus surgery about 4-5 months ago and my doctor told me that I’d most likely develop arthritis. He also said there’s a chance I’ll need a knee replacement maybe 30 years from now. They took out only a small portion of my meniscus not all of it. Is there any way to avoid this?
Check out kneesovertoes exercises 👍🏽
I know this might be something you may think is stupid, but look at a few videos if you can about fasting.. And going on a keto diet.. Cut carbs/surger out etc.. It definitely works in a situation like you are in and cutting down the inflammation. Not every diet these weight guys work for everyone
I also had the same case,actually I had two surgeries on same knee.
Lots of people develop arthritis, even without surgery. But many have arthritis and zero symptoms from it. Just remember to exercise and keep those thigh muscles in good condition. First treatment of arthritis is physiotherapy anyway,building up muscles in your legs so that they support the knee.
I’m learning more about nutrition watching videos like this. I never thought I ate horribly because I have a high metabolism and never put on weight. Recently did blood work and that determined I was prediabetic with a 5.8 A1C and had high cholesterol. I’m 36 years old. My question is following a general healthy diet going to be a good thing for someone in my position? I’ve been leaning towards high fat and only quality complex carbs using portion control. On the other hand, having a high metabolism, it’s hard to consume enough quality food to meet carlorie needs. lol
Plot twist: Jeff actually films every single video for a year in a span of 2-3 weeks to maintain the illusion that he’s lean all year
(This is obviously sarcasm and it’s mad impressive that he can maintain that level of leanness)
Be great to see a collab video of Jeff and Dr Eric Berg to talk about different nutritional approaches. Fan of both, will be great to see the pros and cons of each of their approaches but from their own point of view.
After I squat, I get some pain on my right hip, I followed your tips on the squat and getting rid of that hip tightness. I am also following my home version of your PPL trainings with some home equipment like dumbells, resistance bands and a TRX. Should I swap the order of the days and have either push or rest day in between the pull and legs? Also, can I combine for the deadlift a resistance band attached to the bar as I dont have anymore weights available at the moment?
Hope you are doing fine! Always stay healthy 💪
I have advice - quit being a whiny wimp. Shut up and lift. You’re welcome
Jeff i am 64 years of age and i have just taken up Powelifting. Now people are telling me that i am too old but it feels good and i have always done some form of sport thought out my life so i am determined to stay with powerlifting. Could you do a session on training when over 60 i already use a lot of your recommendations to fix problem areas caused by my training but can we have an overall strategy for over 60 people who want to continue training.
Hey Jeff thanks for doing this Q&A. From May 2020 to end of 2021, I had quite a bad case of costochondritis. I went to a physiotherapist and she helped relieve the sharp pain that it was causing me. Now, I am trying to get back to working out upper body bit by bit using bands and light weights. However, I still notice a dull ache in my sternum and chest anytime I do any type of chest exercise. Do you have any tips on how I could fully heal from this?
That shit is the worst. Once i woke up thinking i was having a heart attack. Hope you get over it
@@jpl3-g2b thanks man, yeah I hope it gets better soon
A chiropractor can help, sounds like a rib is out, pretty easily to fix :)
Thanks for reaffirming these things. These are the same things that I tell people, but now I have a video to send them with a much bigger name behind it.
Hey Jeff! I reached a plataeu, and am trying to do a lean bulk to get out of it. I'm also trying for intensity, but have a hard time getting there. Any tips on making sure I am doing the right thing here?
Always change up the routines whenever you've reached a plataeu. It's also good to take a full week off if you've been training intensely for weeks. Your body will thank you and you'll come back refreshed and strong. As for bulk, a calorie surplus is what to aim for and workouts should be focused on a lot of volume if you really want to put on muscle.
Maybe just give up? I mean…… yeah, give up
@@courthogan3140 wtff
HeyJeff, please make a video on training routines for us 50 and 60 year olds. Number of days a week, sets and reps. And safest exercises.Thanks
"Not all of us want to be Jeff Cavaliere lean."
Me: bullshit
Honestly, I’ve been through just about every diet from Keto to IF and this has to be the best flawless and sympathetic approach. Can’t ever fault Jeff, just a great guy.
Hey Jeff, whenever i workout very intense and hard, I notice my right eye being bloodshot. Is it something to worry about? I don't feel any other discomfort afterwards, maybe just a slight pressure in my head after the sets, but in 4 years of working out nothing bad happened yet and I am perfectly healthy otherwise.
Probably a subconjunctival hemorrhage, which is not serious. However, you should check an ophthalmologist.
I have three specific eating windows and don’t eat any foods outside of these times - 3am-11am is my breakfast window, 11am-4pm is my lunch window and 4pm-2am is my dinner window. I occasionally have a snack between 2am-3am if I’m not able to withstand the hunger pangs.
QUESTION: What do you recommend for stretching POST-workout? I've seen your videos suggesting to not stretch before, but afterwards I'm getting tight (AX1 is kicking my ass!!) Thanks 🙂
@@azicat1459 it's less about him saying "yea it's ok to stretch", and more about any recommendations he has when it comes to stretching. Didn't think I'd have to explain that 🤦🏻
@@azicat1459 yea you've gotta look at it in context. Stretching before a workout has some downsides as Jeff has pointed out in the past. What I haven't seen are his recommendations (if any) for post-workout, hence the question.
While I appreciate your dance background, I've also seen former dancers with trashed bodies due to overstretching and the extreme demands of the art, style depending.
End if the day just trying to get some feedback from Jeff, whose physio background is of more interest to me.
Thanks for stopping by 👍🏼
I think he has some post workout stretching videos... I use some videos for guidance after working out
@@karanchavda446 thanks man, I'll have to poke around his channel again. For better or worse, he has a lot of content lol
@@brossej07 Just search Athlean X stretching and you can find most of them.. he has 4 stretching in 1 video and then some videos on individual muscles stretching
Hey Jeff, can you give your insights on heat or cold application for different types of injury recovery and a basic protocol which we should follow for faster recovery in case of not so severe injuries(complete tears) but it sucks to train.
I have a 3 year mid back pain on the rhomboids, it’s the right side. I have tried everything from physio to rehab to corrective exercises. I’m really disturbed by it and don’t know what to do. If you can help me out Jeff?
Cheers!
A chiropractor didn't help readjust that for you?
@@Ki77a_WhSpRz I have got it adjusted from a chiropractor aswell but the pain then reappears after a few days.
@@MustafaTariq488
Man you're like me then on the lower back issues... Chiropractor worked on mine and it comes back here and there. Gets pretty frustrating because I haste on going all the way in hoping not to make anything go worse
I had similiar probelm for few years. Waking up every morning with back pain. I have bought mattress topper and started taking colder showers than usual and it helped a lot. In lot of cases mattress seems to be the problem.
Just buy a mattress topper (they aren't expensive) and u will feel better.
Jeff when are we getting more shirt designs and apparel??? I’m trying to expand my collection of shirts, but you guys gotta put more out 💪
0:26 LMAOOOOO
Doucce fanboys alert
El mero mero, jefe de jefes. Thanks Coach. I've been constantly noticing overall improvements by following your programs. Guys, pay for his routines for real, it's totally worthwhile
That last part about sticking to the rules you set and not deviating them, to lead to a more predictable life... exactly what I needed to hear and not just for fitness sake
JC Is an impressive thinker. No one can compare
True, you can enjoy food and still easily reach your goal. I have mash potato and chicken (I put some hot boston bay jerk seasoning on it) that's all I need pre workout, I feel great. Goes down easily, good energy and tastes nice.
Don't be afraid to make food a little nicer if it helps consistency, bbq sauce for instance, won't harm you at all.
I haven't been regulary watching this channel, but i felt this video appealed to me because i'm currently cutting weight. Last november i got a new job and my current shifts last from 1 pm till 9/10 pm. I'm 6"3 and when i started out I weighed like 102 kg / 220 lbs. Now 3 months later I weigh 84 kg / 185 lbs.
Jeff's rule of picking certain time windows throughout the day when to eat is I think the most effective nutrition rule when it comes to losing weight/getting leaner. I consume my breakfast/lunch at 12.00/12.15 pmish, get a free 500 gram meal of choice at work 5.30 pm and eat a small snack at 10-11 pm when i get home. On sunday funday I drink beer and eat my weekly cheatmeal by the end of the day. And still, i'm close to losing a kilogram of weight each week.
I believe losing weight/getting leaner is all about determining WHEN you eat rather than WHAT you eat. Everyone is different, but to me that is the most important and effective rule. Sometimes you get cravings and ignoring those while knowing at a certain timeslot you will "fullfil those cravings", it feels strangely satisfying when you don't give in to those cravings too early. Over time you learn the difference between cravings and "real" hunger and you will start to eat less.
So most definitely, I can second everything Jeff said this video.
Absolutely! You have to enjoy everything. I love, love hummus and pita bread (but 170 calories worth). I love veggies (with some salt nothing else) and my bread (45 calorie flatbread). I love my vanilla yogurt and granola (190 calories). I use stevia to avoid extra calories in my coffee and tea. I am as cheap as they come with calories (but not nutrients). I have 20% body fat and when my doctor says I'm too thin I remind her what my arms look like and she doesn't have much to say.
BTW just a praise report here. Before I found this channel I had the late teens build and now I have lean abs even the oblique side ones. I look like a machine. Couldn't have done it without you Jeff.
Benefits for not eating 6 times a day - more time to do other things. I tend to eat 1-3 times a day and getting great results. And if you like the idea of intermittent fasting every day (setting an eating window), it's been working for me on losing weight. I drink coffee all morning then eat between 12 and 6 1-3 times. Arguably, the coffee could be considered eating in regards to the eating window. Anyways, I've been following this channel for years and love the content and adapted a lot of his philosophy to my training and mind. I'm simply putting this out there for others on the largest benefit for less meals each day: more time, less planning, less management.
Jeff, any chance of doing a video on fat gain during menopause, and the best way to attack it, especially body fat around the middle? Thank you!!
You can't choose which place to reduce fat, lady.
Search "How to Lose Fat the Right Way (MEN VS WOMEN!)"
I've been eating maybe 2 times a day and never past 7pm and seeing you eat dinner past 10 pm and look so good is crazy to me. I did notice I started lacking energy so I must add more food to my diet which is why I'm watching this vid. I'm around 12 15% body fat and workout intermediate.
Love your information. Going to buy a course.
Consistency is key to all aspects , diet training and rest. My diet is on point these days 👌 alough still learning my body and weight
I've been around 12% for a few years, that was manageable. Above 20 now, family life, busy work, new house that needed renovation, a baby, COVID didn't help either, all "excuses" offcourse... Steadily losing weight for a few months now. I'll get there again! Your video's sure help :D
last june i decided to get strict and employ a -1000 deficit a day for 6 months. i lost 40 pounds, dropped 10% bodyfat down to 18%, and kept my lean muscle mass. for the first time in 30 years, i have visible abs
I used to knock myself out at the gym with cardio. I'd spend alot of time on treadmill running at a moderate pace. Then I put in the incline mode and was able to increase heart rate and caloric burn. Even at that rate, it took a lot of running to burn off 1200 calories. I was so tired after, I didn't have the strength to do resistance training. I burned myself out. So now, I do walking at a brisk pace up to 1200 steps which averaged out to 800 calories at a distance of three miles. Takes an hour to do. It's working for me. Also eating clean with no processed food.
Calorie count and you can eat whatever you want and stay lean. I literally have a McDonald's once a week and have stayed lean for 2 full years since I started tracking. As long as my protein + calories intakes are where I want them to be (2800kcal, 120g protein) I can eat whatever I want and put on muscle to boot.
I'm pretty lean I really watch my calories during the week and go hog wild at the weekend, potato chips cake etc!
counting calories and keeping track of your weight really is the only way to show you what you can get away with eating wise.
I am a 60 years old women that's trying to build muscle and get rid off of knee joints pain I am watching the videos to learn and heal hip bone imbalance from you. More info about it could be good. I am not overweight.