"5" Tips to Drop Stubborn Body Fat as a Natural
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- Опубликовано: 25 июн 2024
- So you are natural and you are having a hard time dropping body fat. You want to drop that stubborn body fat without losing muscle. Being natural this can be a huge challenge. In this video I go over 5 tips that if you follow will help you get lean for the new year.
For more videos on being natural and making gains in the gym click on this playlist: • Natural bodybuilding &...
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Discount code - MDRUclips10
IG: / mountaindog1
Facebook: / johnmeadowspage
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#FatLoss #WeightLoss #JohnMeadows 
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For more videos on being natural and making gains in the gym click on this playlist: ruclips.net/p/PLNAUreWTt_Sh0oNrGMhzEFZoN9zMZhhvY
HNY! Awesome and informative video Mr. Meadows as always. Keep up the great work. Love seeing your son being included in your videos. He's got mad skills.
I do have one request. Can you pls do a 21 reasons video for legs. Pls and thanks!
mountaindog1 hey John!! If my goal is building upper body more and getting lean, do you think limiting leg day would help me recover more for everything else and also help me use my protein more for the rest of me? I’m not trying to get out of doing legs, but I wonder if hitting legs hard each week is doing me a disservice to my other muscle goals and weight loss, etc. what do you think? I’m natural and intermediate. Also about 11 percent body fat now. Pretty lean. Thanks
@@MrGflan i would make sure u at least do cardio because i read somewhere that cardio increases muscle growth up to 30 percent.. i guess it has to do with all the blood flow
This topic deserves the starting vid of 2020 to raise the motivation! And a wonderful yoyo again!! Thanks so much!!!
Gary Michael Flanagan
Absolutely not.
As a complete natural Myself I believe limiting legs would be a big big mistake.!
Concentrate on one or 2 compound movements such as squatting
Still driving for big weight in great form
Then leg press,
Stiff leg deadlifting and lying leg curls
For thighs & hamstrings.
Energy can be lower than normal while lowering kcals/complex carbohydrates.
As long as you make sure your protein & essential fats are very high.
You will reep the best results with your overal goal of lowering body fat, and maintaining as much lean tissue as possible.
If all done correct,
You should be able to to put in at least 2 work sets of each excersise
With brute force.
Keep it short, but extreamly intense.
It works for Me.
My advice for what it’s worth.
That intro with you son is probably the most wholesome way to start my new year.
bruhh aint that his grandson???
John is as natural as can be. Great guy.
@Michael Evans Uh... I wasn't being sarcastic, I just meant John's a really down to earth guy and humble guy.
John is wholesome.
Consolol agreed
Major fitness youtuber showcases his sons yo-yo trick... America needs dads this wholesome again
Mr. otivarag agreed 😄
We have one rn
be the change you want to see in the world. the best way to lead is by example.
Yes sir! 😀
@@maxcheese382 k
Still in shock. I can't believe this guy is gone. RIP John. You're the realest guy out there, and we will miss you.
Dude, I found this guy just two months before his passing. This man is an absolute legend, gone too soon. 😢
And his son losing his Dad at that age.
I only just found his video now,by another fitness channel.
Man, I'd heard of John but just now found his videos. Definitely saddened to read your comment after I subscribed thinking "damn this guy is a wealth of knowledge!!!" :'( RIP
What happened to him??
Huge loss for the bodybuilding community. A stellar father, athlete, and coach. Your legacy will live forever. R.I.P
He died?
@@madalinmd1119 yes
Only just found his videos.
If Alexander ever becomes a bodybuilder, he could do his yo-yo tricks as part of his stage routine
great idea!
Dude so funny and I am hoping to see this one day
Have the yo-yo wrap around his arms to get more vascularity
St.EveNMichael MADara haha that’s pretty clever
You genuinely caring about your son and fostering his self confidence is enough for me to subscribe.
thank you!
That's good parenting right there. Being involve with his interest and showcasing it to help boost his morale!
thank you!
RIP John. Your words and teachings will live on for years
TL;DW:
1. Track your calories- there isn't a lot of wiggle room when you're a natural, eating little snacks and not counting them in your daily caloric intake could put you well over your TDEE (maintenance) and ruin your cut.
2. Nutrient timing matters - put most of your meals around your workout, if you're training hard you're going to recover a lot better that way.
3. Experiment with your training style - some people can handle more volume than others, but what John is saying is that if you're deeper in your cut you should lower your volume since your recovery will get worse as you're dropping body-fat percentage and you don't have all the anabolics in your system to help you unlike people who are using them. You can't do a lot of sets to failure.
4. NEAT (Non-exercise activity thermogenesis) - watch over small things you're doing over the day (eg. fidgeting), NEAT can ramp up to 300-400kcal.
5. Rest - Sleep is really important for recovery (duh). Try to get AT LEAST 8h of sleep if possible when you're in a caloric deficit. Sleep deprivation can have a huge influence on your hormones (esp. ghrelin, leptin and cortisol) and your insulin sensitivity.
i always love sum comments of the videos! some people are busy you know!
Thanks a lot bro, really appreciate it and if you can share some of your experience as a natural it'll be great. 🙏💪👍
@@gigiswps6931 I usually speed up the video
Crni Bombarder thank you soooo much
Thanks my man 💯💯💯
I regret more and more that I never had the pleasure of meeting John Meadows. He was an asset not only to the bodybuilding community but to all of mankind. What a great guy!
You are the bridge between the strict nutritionists , docs, and bodybuilders. Youre the voice of reason and you look at what actually works. Also, you deliver info in a non-annoying way.
thank you!!!!!
💯
“Great day to start a new year”... If we only knew😂😂😂
The "Matrix"
Was On Point !
He nailed it!!!!
blue pill or the red pill... enter the matrix
Extremely humble this guy is never came across any humble person in fitness industry best knowledge top channel from all fitness channels. We as viewers wish this guy and his family great happy new year. Wishing him luck. Love from your viewers sir.
Rodger That, HAPPY NEW YEARS JOH &-your LOVED ONE'S!
thank you!
@@mountaindog1 you totally deserve it brother from all of the viewers worldwide.
You can just tell how genuine and good of a person and father he is. John deserves all the recognition for his efforts to share knowledge the way he does. Always informative but never condescending, just can't say enough good things.
thank you
"I don't know what happened to experimenting and finding out what works for you." Ding! Ding! Ding! Thumbs up for that comment and a new subscriber.
Thank you!
This kid is ridiculous with a yo-yo!! I can barely chew gum and walk...Happy New Year John and everyone watching
Ok.. that kids trick deserves wayyy more credit than what he gave him.
The knowledge in these videos is priceless, still can't believe this amazing human is no longer here with us. Such a loss, RIP John
Dude you have got to be the best dad in the world to let your son just come out and bust out a trick like that. How awesome. Not to mention the trick was amazing. Great job both of you guys keep it up my friends.
That yo-yo trick!!!! I’ve said it before, love your content and advice. And your video style portrays you as a real, honest guy - that’s hard to come by in a sea of internet noise and banter. Keep it up in 2020!
For some reason listening to the Dog just puts me at ease. Happy new year!!
That father-son intro warmed my heart. Bless you and your loved ones John
Who thinks he should make a podcast?????
I just love this channel. Specially because he addresses natty and not natty lifters. God bless you!
Your kid is quite talented. Glad you show him appreciation while limiting it to a healthy time in the spotlight!
Good point on the NEAT. After the change in seasons and the shorter days that crept in, I haven’t been as active as working in the yard and just doing the normal ‘chores’. November I saw a plateau during a leaning phase. I quickly diagnosed the difference in my daily NEAT and began walking. I found that I have to walk roughly an additional 4 - 5 miles to make up for the same burn I was getting mowing the lawn and pruning trees all fall. Thanks again for another great video John, always very helpful and interesting. Also - the yo-yo trick your son performs in the beginning is insane! I couldn’t even keep track of it all.
I wouldn’t be where I am today without your videos and countless other RUclips channels. Thank you so much.
So true about nutrient timing. I was always sore and recovering very porely. After adding carbs/protein around my workout I’m recovering soooo much better. Thanks
Yes are right. I feel the same thing.
Thank you John for the advice. Out of all the RUclipsrs talking about fitness you make the most sense and for the last two months I have been following your advice and have seen significant gains. I am about to start dropping my calories as a natural and this has helped me understand what i need to do. Thank you again!
HOLY COW! That kid just topped 99% of anything I’ve ever seen on RUclips. Dang. Right on
Finally, somebody smarter than me believes in nutrient timing
Thank you for addressing the volume scheme “required”. I’ve always based my training on how I felt on the given day. Never cut myself short, but argued that effective low reps would still build.
Happy new year John, god bless you and your love ones ❤️
I love how you’re humble about yourself and keep it clean.
I’m enjoying your content, very cool thanks
Happy new year iron addicts!!!
For me my first "cut" after years of eating what ever. The Key was. Small deficit and keep training hard.
carbs and protein pre and post. I feel amazing recovery. The other foods i eat are fat and protein. (I do 5 meals, 3 with more carbs and 2 with more fat).
Love your channel Jhon !!!! You are the Best on RUclips.
I love that you’re family oriented in this. Other fitness you tubers should learn from you
Brand new gym guy and just discovered John yesterday. Sad he’s gone but blessed to have discovered him. Seems like a legend
Great video! I also appreciate the bit about volume vs intensity. Find what works and what fits your life and make your gains possible. I train almost exactly how he said 1 failure set per exercise, and a couple beyond failure with a few volume sets and warmups thrown in
Thanks, John. Sleep. it's so underrated. I think its the most important thing we can do, after all, what else do we do for 9 hours? rest, recover, heal, grow. I feel so much better and recover quicker with more sleep.
Great info. Thanks very much. Have a blessed 2020.
Loving this channel of late. A humble decent man which makes me much more likely to listen to him
RIP John! You are missed but never forgotten!! I will watch your videos for the rest of my lIfe!!
This video will definitely keep me on track in the future. Thank you for sharing your knowledge John!
I'm doing all of this. I'm also losing 10lbs a month for 7 months now while increasing my strength. So solid list, I support it even if it didn't offer me any new tricks.
R.I.P. John, miss you man. Your content changed my life
Sound wisdom as always Mountain Dog, thanks. It’s impressive how you move through such complicated topics to explain so fluidly
Damn... your son talented AF!! The control he has over that yoyo is insane!
Love this video , it’s just straight to the point . Pretty much the summary I needed for continuing my fitness journey.
Learning new stuff from you everyday! Thank you so much
Basically start with a food log. Im 48 now been lifting since cement kmart weights were cool. Logging is hard lol. But the grind never stops. Thanks for the tips. Very greatful.
"If it fits your macros" works perfectly for me. The thing that has stopped me in the past has been a irregular sleeping pattern, but as soon as I fixed that I had no problem sticking to my diet anymore!
Such shocking news to hear =( So sad to hear him passing. Love your work, your genuine willingness to help people and your personality. Love your videos and advice. I still can't believe it. Love your work MD, RIP.
RIP John Meadows. You have been and will continue to be my go-to for information and inspiration. What a fantastic human being you were. God Bless you and your family 🙏🏻
When did Mark Hamill get so buffed!?
Luke Skyhammer
This man has a beautiful spirit
Everything you said is absolutely accurate!
Thank you, I’ll keep watching your videos
Love the info, cool dad, humble man, great teacher, wish my father was more like you
Great video. Nice to see a RUclips fitness coach wearing a t-shirt that actually fits. Everyone else is wearing really tight shirts that look ridiculous.
That yo-yo trick threw me off for a moment as well, that was legit.
Wow, what a good guy! I learned so much! The coolest thing is that he can break down even the simplest of information and put it in a way that makes even MORE sense. What a gift he had! RIP mountaindog
I already knew most of the information, but none the less I enjoyed the video and your wonderful way of presenting information. Thank you sir.
Thanks man...I typically dont actually weigh and count calories...wifey is really good at that but because of your advice I will track my calories better this cut phase...at 57 I am the strongest I have ever been having trained hard last two years. Thanks for keeping your videos down to earth for the common man. Happy New Year Dog. A new subscriber.
thank you!
You're the most wholesome meat head I've ever come across
Wow the way he gives the stage to his very talented son with his yo yo is awesome 👌this gentleman was way to underrated in an extremely saturated world I'm glad I discovered the gold mine of a Channel!! Rest easy john.
John love when you bring your family into the videos!!!
Hi John wishing you and your family lots of love, peace, happiness and of course laughter for 2020. Thank you for taking the time to complete videos centered around helping natural physique enthusiast reach their genetic potential it's really helpful.
thank you for the kind words,all the best.
It drove me absolutely crazy when I heard Jeff nippered say that you should leave 3 to 4 reps in the tank
I don't even think some of these RUclips fitness gurus know how to train hard
Evan Davis for those of us that have done full body training for a long time, we already know the trick John said in this video. I usually take the last set of each exercise to failure. Make the last set your best set mentality. This takes care of the spots in the workout where I might not have been focusing or thinking I just don’t have it today. Doesn’t happen every workout but most of them. I like seeing more you tubers showing full body but it’s funny. They will be off of the wagon as soon as the views go down.
@305PROTEIN not sure what jeff means. But for me i leave atleast 2 or 3 reps in the tank because of safety. I dont have a spotter so trainning to failure on bench/squats can be dangerous more importantly embarrassing. Lol.. Of course i go all out on a bench machine and leg press.
@305PROTEIN yeah.. No kidding i hurt myself going for a pr on squats. Longstory short 2yrs of working out came to and end. I could barely walk. My curls went from 90lb barbell to being in pain curling 5lb. 310lb bench down to 55lb and in severe pain. Lol.. Had to take off the gym for about 1yr 6months. Lost all my gains. Tbh i have never beeb the same since. But slowly getting back into it. This time alot more safety focused.
@305PROTEIN im much better now.. However my backs never been the same. I avoid deadlifts since its just to painfull. I can do squats tho but im limited to 135lb.. So i just do 135lb for high reps. Luckily my bench is getting back to normal. Did 180lb for 5 reps the other day. 😔 not gona lie it sucks knowing how strong i used to be. 💔
@port nut yeah surprisingly I'm building my quads without heavy weights. 😲
Thanks Coach! Happy New Year!
Thank you John .. please keep these types of vids coming ..
i am impressed. i could never do cool tricks with the yoyo. respect.
What’s Alexanders yoyo protocol? Is he natty?
3 on and 1 off split
You are awesome at explaining in detail how to incorporate all the small details that make a huge difference! Happy New Year's John! MEXICO
Rest in power, John. Happy to have stumbled upon one of your videos again.
1000% here for the crazy yoyo skills.
That Yo-Yo trick was a surprise to be sure but a welcomed one
This is great foundational information and the Matrix at the beginning had me sold!
Your advice and channel is one of the best out there.
Had to watch a planet fitness ad before this would start. Don't make me regret it.
LOL!
Man..He is slick with the yoyo..
I’m a new follower and I’m obsessed with your videos ... your amount of knowledge is exponential ! Thank you for all you do. I really appreciate the help !
Thank you Dr. Meadows! My favorite channel. ❤️
THAT YOYO TRICK WAS INSANE DUDE
DAMN
Happy New Year John, thank you for sharing your knowledge with us. I like your calm energy. I also liked how you included your son in the video. Keep up the great work, you are inspiring me to get back into the gym after a long layoff.
Thank you for that Alexander!
Really enjoying your content! I appreciate what your putting out there for the world to see. I wish I could train with you and learn from you in person.
Damn you really gonna release this while i'm devouring a pizza.
Isnt it obvious that pizza is not a food you're supposed to eat during a diet
Oliver lol!
Is it leftover new years pizza?
I'm doin good ,haven't had pizza all year.
-[[[----------]]]-
BeastDr 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
First, your son has skills with his Yo-yo!! Being someone who is all natural, this gave me much to think about and change up some of my routines. I workout early in the morning and don't eat until after my workout. I'm going to try eating before and after to see how it goes.
Get some oats and a banana down you with some protein before you train.
Awesome video thanks John! Wishing the Meadows family a great year filled with loads of success and yoyo tricks!!!
Everytime i feel like giving up on my bodybuilding , i come see your videos and feel so much better! Thank you!
Keep going!!! You've got this
Thank you John. I was emailing and discussing this exact thing with Chris. Its a tough gig to add muscle and to loose a fair amount of body fat simultaneously as a natural. I have definitely lost fat and gotten stronger from the hard workouts. But . . not a single extra inch of hard muscle grew on me in spite of truly hard work for 7 months. That 7 months came behind a year of lifting and prep to work hard too. That 39-40 waist down to 34 looks a lot better . But there aint' no extra biceps to say yeah I got this.
TexasRider41 been on the same thing, try eating 300 cals over and build your base
@@ThugFightsBmx Yeah I am going to do that soon too. Actually I did blast some fat away since that comment and also did put some bicep on me too. ))) Stripping away some years of fat took some doing though, but I am glad I did it and I am glad for the info and support from guys like Chris and John and you too. Thanks! You know how it is. The search for hypertrophy was even tougher than losing fat! Especially at the same time.
TexasRider41 that’s good 👍🏿 Id advice you to not just focus soo on your bodyfat right now, I’m assuming you’re relativ new to the gym, your body will recompose so much if you train hard and eat your good food its cool to see it change over the months try making pics every now and then. Hypertrophy ain’t that hard 💪🏿
@@ThugFightsBmx I agree. But no not new to the gym . . but kind of new back the past 18 months or so. I could always gain strength - but hypertrophy is a different story especially in a cut mode.
@@TexasRider41 if thats the case youve got muscle memory on your side ;-). hypertrophy per say aint the problem but getting the right calories in a cut for growth is where it slacks as a natural, for me ive gained maybe 2 pounds of muscle in 5 months in the stage of eating below calories but still working good in the gym, thats why im "bulking" right now for atleast 18 months to build my base.
John : "alright hey everybody"
Me: 2020 is already starting off well.
PS- I saw on your story that you posted your son doing some magic. I have about a decade of magic materials and some great beginner level material I would love to send your way. Keep the art alive 🥳. Magic(good magic) is a gift we can share with people everyday!
oh cool, shoot me a DM!
mountaindog1 couldn't figure out DM on YT but shot you a message over at IG from @paulnewin. 🤟
I watch your video 1 year after you made it and i enjoyed the info, but your son's yoyo trick kicked ass, RESPECT FOR YOUR SON!
Great points for everyone looking to cut or stay leaner than normal!
Pre & post workout nutrient intake is CRUCIAL. Great points that your viewers should be really paying attention to. However, we are surrounded by those who continuously sabotage their lives. Thanks for sharing.
BTW your boy rocks that Yoyo!
Good vid bro I'm doing this myself been eating in a deficit for 6 month or so, down to 1500 cal now so have added in cardio lol so I don't need to cut any more food.
I know doing cardio regular from the start would've been a better idea but I hate it.
How are you doing now?
@@UltimateBallaPOM Yeah mate I achieved my goal and looked fantastic with my top off, unfortunately with my top on I just looked like any other guy lol so I started trying to grow and gain my strength back which was going great till I hit the drink for a month and then broke my arm lol.
I'm only just now able to try and push myself again but still look good 👍
@@murderousmayhem6362
VrVr proud of you, internet stranger!💪🏿
@@UltimateBallaPOM Thanks man😎👌🏻
The the yo-yo trick was awesome, there's always time to be a cool dad.
Your content is amazing John. Thank you.
Love the fact you give your son the spot light with what he is passionate about. 👍