Just skipped through this whole video and i was 100% right 🤣🤣🤣 this boy is full of bs and has ANSOLUTELY NO IDEA what hes talking about i just looked at his account and without watching any of his pathetic videos i can already assure you this man has literally no idea about anything he is talking about
Damn boi. This was much needed. I just joined a gym with a skinny fat base and was mentally saturated with all the complex advices on RUclips. It made me feel unfulfilled even after long sessions of working out thinking i hadn't done enough to achieve my goal. Imma stick with this and unveil my villain arc.
If you're skinny fat please don't take this guy's advice. As someone who was skinny fat you should bulk at a slight surplus maybe 200 calories over maintenance. Try compound lifts, while adding stability demands like standing exercises (this will grow you a strong core with good abs) also track your lifts and make sure you are lifting more every time you workout while getting enough protein. Do this and you'll start to fill out your frame then you'll feel better, look better, and get stronger.
as a skinny fat person should i follow this youtube advice and diet , do cardo and strength training and consume more protein intake which i don't know how to do . As a skinny fat person should I try to be skinny or lose weight first then try to have an anime villain body.
Hi guys! When I was 14 I was a super skinny girl, then I started excersiding and eating triple what I used to eat lol then at 16...my body changed a lot :D now at 27 I started calisthenics and is cool!! I don't want to be bulky just gain strength and I see results in those past months. Slowly level up :')
@@femaleselfimprovement what it worked for me is that I began with a dance club, after that at school I joined the female basketball team (just for a few months because the team broke up) and the cheerleader team. Again food is important!! I have a fast metabolism so I started eating more than usual, it takes time but is worth it, before my legs and arms looked like straws! I looked more like a tall kid than a teenager :') Even at university I did other activities like Judo and swimming to keep my body fit :) Last month I get started with taekwondo (that's what happens when you read too much martial arts mangas lol) beside the calisthenics (still a beginner haha) that I do daily; so the key is not to just workout but to find a dance, sport or something that you like
As someone who was skinny fat DO NOT CUT if you're skinny fat, You should do a clean bulk then you should cut. People who are skinny fat don't actually have that much fat they just dont have a lot of muscle. Focus on building muscle than you can get rid if the excess fat.
@@danp2596 why would you calorie deficit your cutting into skin and bones. Best thing to do is maintain or clean bulk which will get you muscle quicker than building up from skinny base.
@@anwin4505 Because this is advice for skinny fat builds? People skinny fat are carrying 20%+ bodyfat while being light on the scale, you want to remove bodyfat while gaining muscle. Skinny to muscular = bulk Skinny fat to muscular = body recomp (small calorie deficit, high protein)
@@danp2596 nvm i agree with you on the fact that body recomp is the very good thing to do for skinny fat ppl. Although what I did was clean bulk (i was skinny fat first) which let me build strength and size way quicker than a body recomp also it was the best option as i was teenager and was growing .
@@danp2596 a body recomposition can be good for skinny fat people, but most skinny fat people are really small even with the excess fat. So even if they do go on a recomp at maintenance they will still be too small and probably end up bulking later on anyways. Plus they definitely shouldn't go on even a slight deficit. Starting with a cut sounds good in theory but you'll end up feeling like shit. Skinny fat people are almost always beginner lifters, if you made little to no gains, felt like crap, got weaker, and looked smaller for the first couple of months would you keep lifting? If anything they should go on a slight surplus they'll feel better, look better, and get stronger. They can lose the fat once they've built up their frame a bit more. This all coming from someone who was skinny fat, If I didn't start my bulk I would have quit a long time ago. Getting stronger, filling out my frame, and improving in general is what made me want to keep going.
Smaller channel dishing out facts. I like it! Great tips for beginners and always good to come back and rehash the fundamentals from time to time. Been on my fitness journey for 2 years, and followed all these tips (got them from other channels) and I've seen results! Anyone watching this, take note!
Used to watch Dragon Ball Z as a kid, I always wanted a physique like Goku, really motivated me for a few years, flash forward and now I’m a powerbuilder
i actually love that anime can really inspire people to better themselves like that me personally i’m looking for that Yuji/Ichigo build while i’m in my twenties then when i get to the thirties i’ll switch to a Yami/Toji aesthetic, kinda fun being able to just switch up your body like that
It's crazy how fast your channel is growing, but again it was obvious as you post exactly what people are looking for.. Keep growing bruh, you have my support 👍🏻
ive been doing calisthenics for a year now, and i gotta say im getting closer to what you would call "aesthetic" I finally have that hourglass build with a thin waist and large shoulders and lats, my chest is decent too. My arms are proportional. (IGNORE MY LEGS PLEASE) i only have a 4-pack and i aim to get my lower abs to be defined and toned by the end of this year. If you dont have weights or equipment, i HIGHLY recommend calisthenics.
@@bhavchopra5665 Sure, i highly recommend you start with pull-ups, dips, and pushups, those develop the upper body reall well for me, once you get strong enough, try a frog pose or a floor lever. easier than it looks
Cardio - Incline walks instead of jogging or high intensity Abs - Leg raises | Cable crunches | Vacuums Shoulders - Lat raises | Overhead press | Upright Row | Back - Face pulls | Cable rear delt fly | Chin / Wide pullups | Incline Pullups Traps - Shrugs Stomach vacuums 2-3 reps of 20 second holds Weighted Calisthenics | Dips | Pull / Push ups Add-ons - Curls | Tricep pushdowns PROGRESIVE OVERLOAD & C L E A N D I E T + P R O T E I N [1g PER POUND or 2.2g PER KILO] LETS GO LADS OF 2024
I have started dieting since september last year, I had 135 kg (298 lbs), now I have 105 kg (231 lbs). I had reached this actually in feb, i just forcefully stopped myself of losing more weight to gain muscle. This is the video I needed, thanks. I was trying to build muscle but to no avail, if I had focused on simply losing weight I would have already reached my goal tbh. what I have been doing simply is just fasting 16 hours (sleeping time counts, I don't eat more than 2 meals a day in a spam of 4-6 hours and 0 snacks, but seek a nutritionist and tell them you want to include fasting in your diet) and running, I also eat at same exact time I ate the day before, I drink a lot of water and I have cut partially every junk food and sugar, I take cold showers( I like feeling cold lol) and that's it i guess. I would have lost more but I don't want to experiment too much with my body so I kept at a reasonable pace. If this message motivates you I will keep updating it every month. My goal is 75-80kg ( that's where I reach 12-15%fat)
when you're fat as described in this video focusing on gaining muscle will indeed burn fat because of bigger muscles needing more fuel allthough just dieting and some cardio will work having something to look at after you burn all that fat is a great thing to look forward to and a great motivator!
Damn bro , i m 16 and i was just training everyday with diff muscle, and i was clueless asf in how to achieve that form , thank you a lot man ,one free sub here
Coming from someone who started their journey at 24 @ 330 lbs, looking like a pear. At 28, I came down to 205 lbs with total body recomposition. My clothes fit tight in a different way now, and I love it. Don't disparage, don't give up at the slightest hint of adversity, and you'll reach your goals. Being honest, Vegeta from DBZ and Guts from Berserk were physiques that motivated me.
This ismy plan hear me out i have been doing slow pushups focusing on making sure i get the "squeeze" out of my muscles. All home btw so pushups a variation of situps or slowups i would call them where i would pause on the way up like stairs, pullups and then occasionally the gym for legs and standing czlf raises. All of these till failure. So i am going to bulk since i was lean skinny but i need some more muscle so bulk till the end of this month then start cutting all of july. Idc if lose some of the muscle as i am trying to build a solid foundation. Wish me luck bois cause for once i want to be absolutely shredded. Well def start doing cardio for the cut.
Honestly I heard that cardio doesn't burn fat as much as we think. Yes, it's tiring, but it is difficult to train till failure in cardio coz people don't risk that coz of security issues. Also you can't Target a specific muscle and leave it for next three days while you take benefits of having other muscles the other days. You'll need to work out the same muscles (usually legs) over and over again and you can't really touch other muscles till failure before growing the legs. That's why, i advise you to do cardio as a side exercise only for the blood flow. And make it HIIT for more results as the main reason why you're doing it at all.
@@raulmarinho8183 I disagree that swimming is best as a muscle building or stretching exercise because it does not help a muscle or joint to stay in flexed mode for much time. Swimming is not enough to induce the reaction we need. Also one can't progressively overload. I am the person who would live water drink water die water but it doesnt build muscle, that's true..(source is not I). I'm late because I just got the notification :/
If you’re fat your focus should be building muscle while losing fat which is possible I’ve done it. And was able to bench more/ squat more at a lighter weight. The only time a cut doesn’t build muscle is if you’re skinny/skinny fat but if you’re fat you already have enough fat/energy to burn for building muscle. Make sure you hit your macros and start off weightlifting with ease don’t burn yourself out. Keep progressing you’ll get there.
Great points. I did the same thing last year. I made the mistake of trying to cut too much at once, which caused me to stall on my gains. When I stalled, I was eating 1500 calories a day while hitting 200g of protein. I was essentially only eating chicken breast and cottage cheese. I kept losing weight, but I was making progress in the gym.
@@kungfoochicken08 I think 2000 calories is the perfect amount on a cut if you’re not participating in bodybuilding. You’ll look very lean with nice size. Anything lower intentionally is asking for a burnout.
@@Menoingles23 Shit. I was lifting then. I just stalled on my lifts. If I wasn’t worried about lifting, I could do 1000 calories a day and be good. I’d eat a pound and a half of chicken breast and a gallon of sugar free jello.
FOR ANY TEENAGERS HERE! Don't be encouraged by anyone to cut from a young age, your body need calories in order to grow, you can maintain a healthy diet, whereas you could lose excess fat, however, don't be too strict. You are still growing!
mans just singlehandedly explained how to do bodybuilding the RIGHT way and used "anime body" as a title to get more clicks of aspiring gym rats to hop on that *GRINF OF SELF IMPROVEMENT AND GROWTH* and after this if people ain't looking like baki or garou idk
Just start building muscle you guys. You can build muscle and burn fat at the same time, specially if you are a beginner. Muscle is metabolically active, it helps you burn more calories by just existing too. 500 calorie deficit, sufficient protein and resistance training.
Hey, really liked the video but just a small suggestion. You could have divided the video in 3 parts for the body types so people could have just went onto watch just that and save some time. Overall a great video bud!!
You forgot one crucial detail that I had to personally experience to transform from fat to fit: If you lose more than 20 kilos, you are going to have loose skin. No amount of workouts is going to fix that. I had to go through a tummy tuck and gynecomastia surgery to look normal but still have the scars 8 years later.
@@Pclub4ever Not really. Unless you have REALLY good tight skin, if you are losing more than 20kg once you past 18 years of age, you're going to start looking like a melted candle. I lost a total of 83 kilos in 2 years and am 179 cm. I remember as soon as I lost the first 25 kilos, my man boobs were now dangling and my belly was starting to hang lower. Its an unfortunate but real biological side effect of losing weight that dietitians never want to talk about. If any of you are planning on losing major weight, get ready to invest thousands of dollars on surgery too.
@@EvilGeniusRANIK My brother. If you've been severely overweight like that, then of course your skin is going to be more loose if you lose 20kg. I'm 178 cm and lost 23kg from a starting weight of 95 and had no loose skin. But I also did weightlifting to minimize it. Use your head.
@@Pclub4ever 23 Kilos is an achievement. But its not like a 'huge transformation' deal. I am talking about from FAT/obese to fit. Starting from 95, while harsh, isn't nowhere near as devastating as starting from 120+ kilos for example. (I was 154 kilos). You're already cursed to suffer loose skin from that point. Losing 23 kilos from 95 isn't going to cause that much loose skin. Your skin is still somewhat tight and the flabiness percentage is very low at that point.
Gaining muscle inherently helps massively with fat burn. It boosts your metabolism like crazy. If you’re overweight, putting on muscle can be extremely effective at dropping your bf %.
I'm currently skinny fat because I used to go to the gym regularly during the college semester but since in summer I don't have access to the college gym I basically stopped working out completely only doing cardio occasionally. I still have a little bit of muscle definition but honestly I think that I need to cut down because I don't like how my chest and abdomen area look. I only started training seriously because of sports but it was never focused on aesthetics and only performance so even when I looked my "best" I still wasn't where I wanted with my body. Hopefully now with this video I can build a physique in happy with. Thanks for the advice
there is no need to be in calory surplus if you are skinny. you will just gain fat and get further from the initial objective... You simply need to eat a lot of prots and to exercise
Seems cool, but some information is wrong. Like saying you shouldn't gain muscle if you're starting out with some fat. The body burns fat by maintaining muscle mass, so you should absolutely do both.
Mike mentzers philosophy on muscle growth with high intensity and rest works very well for this. With everything fitness related, diet is 80% of the goal too so don’t forget to eat clean and appropriately to your body type.
been on a carnivore diet for the last 4 1/2 weeks and am down from 232 to 216! Never thought I could do it but my goal is 180-190 and I know it's just a matter of time!
So one thing I havne't seen in your video is that this is for the "Quickest view of results that also allows for sustainability with discipline". A lot of people will start to try and get into shape, get the desired body they want, but if they do certain things over a few months and not see any visual results, they'll end up quitting or getting discouraged and stop. I used to be like that. I'm personally in the Fat catagory. 30+% body fat and was up to 225lbs at my highest (I'm a short dude so that's pretty fat). I'm down about 20lbs down (caveat being that I was put on some ADHD Meds and started not eating nearly as much, so some of that 20lbs I originally lost was definitely muscle mass. I've fixed the eating part and the weight loss slowed but I'm building my strength) and I don't see any real "physical" changes with my body, but my 36in waist pants are a lot looser on me and obvioulsy the scale is showing a lower number. Not only that but I'm doing the very slow building muscle while losing fat route. I'm eating at a very slight caloric deficit of -300 calories under my maintenance and I know that I won't see any physical changes probably for the next 3 or so months. And those changes will be minor, but probably start to see some muscle separation and my gut protruding a little less than it was before. I've been doing this for about a month now with only a small amount of weight loss, only about 1.5~2lbs a week since that initial drop. But since I know I'm make slow progress that's how I want to go about it. I'll eventually go for the Anime body, but I feel like building a slower foundation and setting in the rules of discipline are far more beneficial that quick visual results, but I also know that's not for everyone.
if im being honest with myself im probably at about 50% body fat really want to get my life back on track been eating clean for about 3 weeks now. will probably take me a year to get down to 10% for the next stage but im here for it wish me luck!
I think I’m closer to skinny but a little bit fat. I am 14m and weigh 86lbs. I do have some fat at the bottom of my belly but I have some abs. You can easily see my ribs and spine and I don’t really have pecs. I’ve been working and this vid helped.
you aren't fat whatsoever (quite the opposite actually). Everybody has fat at the bottom of their belly, just look at a ripped dude grabbing their love handles. Everyone has it. You should just try to start eating more and exercising (you can watch youtube videos by fitness influencers to get an idea on how to start)
I don’t really watch much anime, but I know how the anime villains look and I saw the guy with the balaclava mask on the thumbnail and thought “I’m going for that exactly”
The mistake most make with Cardio is eating CARBS after it. Every cardio day I do is always a low-carb day. I eat high amounts of protein and fat because they satiate better. If you eat carbs on a cardio day you run the risk of overeating or not feeling satiated. Either circumstance sucks. You cannot gain weight easily by eating high protein, and low carb. So it's safe to eat as much as you can till you feel satiated.
Sure, if you're at 20% bodyfat and you want to look good short term then cut down and lose some muscle on the way. But if you want to be asethetic long term, stay at that body fat and train or go a bit higher. It's wayyyyyy harder to put on muscle when low body fat vs high. So enjoy gaining muscle. Maingaining with an aesthetic body will net very slow muscle gain. Coming from somone who was low body fat for years and made minimal muscle gain. The hard truth is you need to look worse in the short term to look good in the long run.
2:00 Take into account that muscle mass increases your metabolism, burning more calories passively, helping you to stay skinn more easily once you do have muscles.
This vid has some good stuff, but it's overcomplicated. Workout and focus on sleep, water intake, protein intake, mental health, and discipline. Eating enough or being on a slight calorie deficit is the most important part, but this bulk and cut stuff is kind of bonkers. I know so many people who developed eating disorders and body dismorphia this way. Just try to be healthy and happy as your body molds to what you want overtime, and remember you deserve love no matter what you look like.
everyone's saying "you can achieve this and that" no, you can achieve with what you were only genetically gifted, you might plateau real fast eventually. if someone is huge, theres a chance you will never be like him. you could potentially only reach being slim and defined, but not heavily muscular, sure you will have some muscle. then there is heavy eating every day of 2500-3000cals to start gaining muscle, it's expensive and can get fked up if you dont know how to cook delicious meals. after months of doing that, and hard work if you are still where you are, you need to accept yourself or go for testosterone or some shit and that the reality of growing actually bigger and at 10-20x the speed. maybe you can grow without but it might take 10-20 years and the scale will go up as slowly as granny with full bag barely yet walking, so it will drag into decades. you see a lot of nice guys online, go to the gym and get a reality check that not everyone is like that. im sure not everyone is force eating for cals or going harder and having right technique and whatnot, but if you achieve all of that and still no progress, go for an enhancement drug, in most countries around the world it's banned so you will have to look for alternatives or move to another country to get it legally.
I was built asf when I was 16 from doing fuck all haha now I’m skinny with a little muscle like I don’t look crazy but soon as I get a pump I look like iv been trading a year or so consistently
Ill try this in my upcoming school year and ill post my pogress but I'm not attractive only my body i will try your routine since im muscular but only have fat below my chin and belly and im skinny on the other parts skinny with muscles idk since im not a pure english person but thanks bro!
FYI body fat will not be the only reason someone's stomach appears large - core weakness/imbalance and food intolerances can give anyone the appearance of having a 'fat belly'.
![Tee Grizzley - Detroit (Feat. 42 Dugg) [Official Video]](http://i.ytimg.com/vi/aeKfTtt0x14/mqdefault.jpg)
it's crazy how you're discussing exactly what I need rn, can't wait for the next video
Hope you achieve that body bro👍
Same
I literally dont even need to watch the video to know that this video is full of shit and the creator has absolutely no idea what hes talking about
Just skipped through this whole video and i was 100% right 🤣🤣🤣 this boy is full of bs and has ANSOLUTELY NO IDEA what hes talking about i just looked at his account and without watching any of his pathetic videos i can already assure you this man has literally no idea about anything he is talking about
U dont need the next video, u need to change ur body rn
dont skip legs guys
You can't stop me
😂
Don't tell me what to do I will skip leg day from now on because of this
NBS
Jiren ain't gona be happy hearing that🗿
Damn boi.
This was much needed.
I just joined a gym with a skinny fat base and was mentally saturated with all the complex advices on RUclips.
It made me feel unfulfilled even after long sessions of working out thinking i hadn't done enough to achieve my goal.
Imma stick with this and unveil my villain arc.
cringe
this is so ohio gyatt rizz XD
If you're skinny fat please don't take this guy's advice. As someone who was skinny fat you should bulk at a slight surplus maybe 200 calories over maintenance. Try compound lifts, while adding stability demands like standing exercises (this will grow you a strong core with good abs) also track your lifts and make sure you are lifting more every time you workout while getting enough protein. Do this and you'll start to fill out your frame then you'll feel better, look better, and get stronger.
Research and make a food chart
as a skinny fat person should i follow this youtube advice and diet , do cardo and strength training and consume more protein intake which i don't know how to do .
As a skinny fat person should I try to be skinny or lose weight first then try to have an anime villain body.
Hi guys! When I was 14 I was a super skinny girl, then I started excersiding and eating triple what I used to eat lol then at 16...my body changed a lot :D now at 27 I started calisthenics and is cool!! I don't want to be bulky just gain strength and I see results in those past months. Slowly level up :')
Your husband will think twice before arguing XD
Keep it up with the hardwork :)
@@swayamswarupbiswal3850 haha wish me luck to get a boyfriend first 😂 and thanks! I'm doing the workout daily first thing in the morning :)
Same except I turn 16 next week and idk what to do. Any tips from a more experienced woman?
@@femaleselfimprovement what it worked for me is that I began with a dance club, after that at school I joined the female basketball team (just for a few months because the team broke up) and the cheerleader team. Again food is important!! I have a fast metabolism so I started eating more than usual, it takes time but is worth it, before my legs and arms looked like straws! I looked more like a tall kid than a teenager :') Even at university I did other activities like Judo and swimming to keep my body fit :) Last month I get started with taekwondo (that's what happens when you read too much martial arts mangas lol) beside the calisthenics (still a beginner haha) that I do daily; so the key is not to just workout but to find a dance, sport or something that you like
@@femaleselfimprovement Happy birthday!! :3
As someone who was skinny fat DO NOT CUT if you're skinny fat, You should do a clean bulk then you should cut. People who are skinny fat don't actually have that much fat they just dont have a lot of muscle. Focus on building muscle than you can get rid if the excess fat.
Clean bulk? No. Small calorie deficit, high protein diet and working out 3-4 days a week.
@@danp2596 why would you calorie deficit your cutting into skin and bones. Best thing to do is maintain or clean bulk which will get you muscle quicker than building up from skinny base.
@@anwin4505 Because this is advice for skinny fat builds? People skinny fat are carrying 20%+ bodyfat while being light on the scale, you want to remove bodyfat while gaining muscle.
Skinny to muscular = bulk
Skinny fat to muscular = body recomp (small calorie deficit, high protein)
@@danp2596 nvm i agree with you on the fact that body recomp is the very good thing to do for skinny fat ppl. Although what I did was clean bulk (i was skinny fat first) which let me build strength and size way quicker than a body recomp also it was the best option as i was teenager and was growing .
@@danp2596 a body recomposition can be good for skinny fat people, but most skinny fat people are really small even with the excess fat. So even if they do go on a recomp at maintenance they will still be too small and probably end up bulking later on anyways. Plus they definitely shouldn't go on even a slight deficit. Starting with a cut sounds good in theory but you'll end up feeling like shit. Skinny fat people are almost always beginner lifters, if you made little to no gains, felt like crap, got weaker, and looked smaller for the first couple of months would you keep lifting? If anything they should go on a slight surplus they'll feel better, look better, and get stronger. They can lose the fat once they've built up their frame a bit more. This all coming from someone who was skinny fat, If I didn't start my bulk I would have quit a long time ago. Getting stronger, filling out my frame, and improving in general is what made me want to keep going.
First day of summer break, 2 months, gonna challenge myself and see how far I can go, ty for the guide man
Same here
How's it going?
and howd it go
0:01 we dont wish we go out and do.
Thank you
Time to get my villain arc on
You have no enemies
@@anirudhkathirvel I have many
@@endgamers.m.h.g8311 you have no enemies (chain)
We are our own enemies in life
@@endgamers.m.h.g8311You have no enemies but yourself. You don’t need a “Villain arc”.
Smaller channel dishing out facts. I like it!
Great tips for beginners and always good to come back and rehash the fundamentals from time to time. Been on my fitness journey for 2 years, and followed all these tips (got them from other channels) and I've seen results! Anyone watching this, take note!
Used to watch Dragon Ball Z as a kid, I always wanted a physique like Goku, really motivated me for a few years, flash forward and now I’m a powerbuilder
holy shit dude, u look amazing. respect 👏
@@il0v3fat_bitches Thanks man I appreciate it, keep grinding
IM SORRY BUT WHAT IS POWERBUILDER? U MEANT POWERLIFTER?
@@-GRXNDSCOPER- I do bodybuilding and power lifting, like Larry Wheels. I also do sports like basketball.
i actually love that anime can really inspire people to better themselves like that
me personally i’m looking for that Yuji/Ichigo build while i’m in my twenties then when i get to the thirties i’ll switch to a Yami/Toji aesthetic, kinda fun being able to just switch up your body like that
It's crazy how fast your channel is growing, but again it was obvious as you post exactly what people are looking for..
Keep growing bruh, you have my support 👍🏻
Who needs a villain body when the main character can beat you with a lot of guts, friendship, and shouting power?
ive been doing calisthenics for a year now, and i gotta say im getting closer to what you would call "aesthetic"
I finally have that hourglass build with a thin waist and large shoulders and lats, my chest is decent too.
My arms are proportional. (IGNORE MY LEGS PLEASE) i only have a 4-pack and i aim to get my lower abs to be defined and toned by the end of this year. If you dont have weights or equipment, i HIGHLY recommend calisthenics.
I m like in the middle right now
Can you suggest me what type of calesthetics should I start doing
@@bhavchopra5665 Sure, i highly recommend you start with pull-ups, dips, and pushups, those develop the upper body reall well for me, once you get strong enough, try a frog pose or a floor lever. easier than it looks
@@bhavchopra5665 you dont need anything for calisthenics but a pull up bar is kinda the bare minimum
that’s not hour glass
@@nedbear2388 You should definitely incorporate legs like bodyweight squats and lunges. Working legs increases your overall strength.
Great vid but 8-12 is extreme for most men I think 12-15 would be better if your cutting down
true felt the same
Yeah for most people, 10% body fat isn't optimal for hormonal functioning
Yeah, 8-12% can actually be dangerous to one’s health for men.
Cardio - Incline walks instead of jogging or high intensity
Abs - Leg raises | Cable crunches | Vacuums
Shoulders - Lat raises | Overhead press | Upright Row |
Back - Face pulls | Cable rear delt fly | Chin / Wide pullups | Incline Pullups
Traps - Shrugs
Stomach vacuums 2-3 reps of 20 second holds
Weighted Calisthenics | Dips | Pull / Push ups
Add-ons - Curls | Tricep pushdowns
PROGRESIVE OVERLOAD
& C L E A N D I E T + P R O T E I N [1g PER POUND or 2.2g PER KILO]
LETS GO LADS OF 2024
Should i split these or do all of them in one day?
@@king20009-wsplit them browskie i do arm monday Tuesday should and back Wednesday legs Thursday chest Friday abs
@@king20009-wsplit them for sure. A PPL split is usually good, very standard and reasonable. Other splits also work
I'm 109
@@king20009-w split it or die
I have started dieting since september last year, I had 135 kg (298 lbs), now I have 105 kg (231 lbs). I had reached this actually in feb, i just forcefully stopped myself of losing more weight to gain muscle.
This is the video I needed, thanks. I was trying to build muscle but to no avail, if I had focused on simply losing weight I would have already reached my goal tbh.
what I have been doing simply is just fasting 16 hours (sleeping time counts, I don't eat more than 2 meals a day in a spam of 4-6 hours and 0 snacks, but seek a nutritionist and tell them you want to include fasting in your diet) and running, I also eat at same exact time I ate the day before, I drink a lot of water and I have cut partially every junk food and sugar, I take cold showers( I like feeling cold lol) and that's it i guess. I would have lost more but I don't want to experiment too much with my body so I kept at a reasonable pace.
If this message motivates you I will keep updating it every month. My goal is 75-80kg ( that's where I reach 12-15%fat)
what is your height?
@@splatter9380 179cm
when you're fat as described in this video
focusing on gaining muscle will indeed burn fat because of bigger muscles needing more fuel
allthough just dieting and some cardio will work
having something to look at after you burn all that fat is a great thing to look forward to and a great motivator!
This also comes with the feature of losing to some weak teenager (who just so happens to be the main character)
Currently burning down from 33% to 10%, at 25% right now. Recently making good fat loss progress, while maintaining enough strength to do 8 chinups.
@@user-pn5my7jm1t I was 115 kg January 1st last year, now I am 90.1kg as of this morning. Tracking my progress on an insta page now.
Damn bro , i m 16 and i was just training everyday with diff muscle, and i was clueless asf in how to achieve that form , thank you a lot man ,one free sub here
You said exactly what I need to hear! Thank you
Alternative: do calisthenics while prioritazing rest and eating what your mom cooks
So i can get the anime body wihtout weight is ehat ur saying?
Coming from someone who started their journey at 24 @ 330 lbs, looking like a pear. At 28, I came down to 205 lbs with total body recomposition. My clothes fit tight in a different way now, and I love it.
Don't disparage, don't give up at the slightest hint of adversity, and you'll reach your goals.
Being honest, Vegeta from DBZ and Guts from Berserk were physiques that motivated me.
This ismy plan hear me out i have been doing slow pushups focusing on making sure i get the "squeeze" out of my muscles. All home btw so pushups a variation of situps or slowups i would call them where i would pause on the way up like stairs, pullups and then occasionally the gym for legs and standing czlf raises. All of these till failure. So i am going to bulk since i was lean skinny but i need some more muscle so bulk till the end of this month then start cutting all of july. Idc if lose some of the muscle as i am trying to build a solid foundation. Wish me luck bois cause for once i want to be absolutely shredded. Well def start doing cardio for the cut.
Gl dude! Hope you make it
Honestly I heard that cardio doesn't burn fat as much as we think. Yes, it's tiring, but it is difficult to train till failure in cardio coz people don't risk that coz of security issues. Also you can't Target a specific muscle and leave it for next three days while you take benefits of having other muscles the other days. You'll need to work out the same muscles (usually legs) over and over again and you can't really touch other muscles till failure before growing the legs. That's why, i advise you to do cardio as a side exercise only for the blood flow. And make it HIIT for more results as the main reason why you're doing it at all.
@@ENZERYN Swimming should be very good atacking these points, it can use pretty much every muscle on the body
@@raulmarinho8183 I disagree that swimming is best as a muscle building or stretching exercise because it does not help a muscle or joint to stay in flexed mode for much time. Swimming is not enough to induce the reaction we need. Also one can't progressively overload. I am the person who would live water drink water die water but it doesnt build muscle, that's true..(source is not I). I'm late because I just got the notification :/
8% to 12% yeh that's kind of overkill for a beginner tbh 15% is realistic
Wooo this channel explains everything perfectly and in detail greetings from Mexico
I will be doing this for the next year you can’t change my mind
If you’re fat your focus should be building muscle while losing fat which is possible I’ve done it. And was able to bench more/ squat more at a lighter weight. The only time a cut doesn’t build muscle is if you’re skinny/skinny fat but if you’re fat you already have enough fat/energy to burn for building muscle. Make sure you hit your macros and start off weightlifting with ease don’t burn yourself out. Keep progressing you’ll get there.
Great points. I did the same thing last year. I made the mistake of trying to cut too much at once, which caused me to stall on my gains. When I stalled, I was eating 1500 calories a day while hitting 200g of protein. I was essentially only eating chicken breast and cottage cheese. I kept losing weight, but I was making progress in the gym.
@@kungfoochicken08 I think 2000 calories is the perfect amount on a cut if you’re not participating in bodybuilding. You’ll look very lean with nice size. Anything lower intentionally is asking for a burnout.
@@kungfoochicken08 but I’m glad you pulled through and learned from it keep grinding
@@Menoingles23 Shit. I was lifting then. I just stalled on my lifts. If I wasn’t worried about lifting, I could do 1000 calories a day and be good. I’d eat a pound and a half of chicken breast and a gallon of sugar free jello.
@@kungfoochicken08 oh wow does it work? I can’t work out for a while due to rhabdo but does it keep you full?
Bro you will get more subs soon. Keep uploading
FOR ANY TEENAGERS HERE! Don't be encouraged by anyone to cut from a young age, your body need calories in order to grow, you can maintain a healthy diet, whereas you could lose excess fat, however, don't be too strict. You are still growing!
mans just singlehandedly explained how to do bodybuilding the RIGHT way and used "anime body" as a title to get more clicks of aspiring gym rats to hop on that *GRINF OF SELF IMPROVEMENT AND GROWTH* and after this if people ain't looking like baki or garou idk
Just wanna say that if you're skeleton structure don't have a wide frame, long legs, small head. It's pretty hard to achieve this
What do you mean
oh my goodness i hit the lottery then, thank you.
Just start building muscle you guys. You can build muscle and burn fat at the same time, specially if you are a beginner. Muscle is metabolically active, it helps you burn more calories by just existing too. 500 calorie deficit, sufficient protein and resistance training.
55 kilos on 5 3 is pretty good man 0:58
Did Goggins dirty with that clip
Well i went from Fat Buu to Super Buu in a year so anyone can do it with some dedication :) but im still not stopping,
im tryna hit the Toji or Miguel o hara build u feel me
Toji build is my goal
Toji is also my Goal
Thanks for showing Yami from BC💪🔥
Sorry the three body types are Ectomorph, Endomorph and mesomorph
Hey, really liked the video but just a small suggestion. You could have divided the video in 3 parts for the body types so people could have just went onto watch just that and save some time. Overall a great video bud!!
You forgot one crucial detail that I had to personally experience to transform from fat to fit: If you lose more than 20 kilos, you are going to have loose skin. No amount of workouts is going to fix that. I had to go through a tummy tuck and gynecomastia surgery to look normal but still have the scars 8 years later.
It depends on how fast you lost the weight and on how tall you are. In what time span did you lose the weight and how tall are you?
@@Pclub4ever Not really. Unless you have REALLY good tight skin, if you are losing more than 20kg once you past 18 years of age, you're going to start looking like a melted candle.
I lost a total of 83 kilos in 2 years and am 179 cm. I remember as soon as I lost the first 25 kilos, my man boobs were now dangling and my belly was starting to hang lower. Its an unfortunate but real biological side effect of losing weight that dietitians never want to talk about. If any of you are planning on losing major weight, get ready to invest thousands of dollars on surgery too.
@@EvilGeniusRANIK My brother. If you've been severely overweight like that, then of course your skin is going to be more loose if you lose 20kg. I'm 178 cm and lost 23kg from a starting weight of 95 and had no loose skin. But I also did weightlifting to minimize it. Use your head.
@@Pclub4ever 23 Kilos is an achievement. But its not like a 'huge transformation' deal. I am talking about from FAT/obese to fit. Starting from 95, while harsh, isn't nowhere near as devastating as starting from 120+ kilos for example. (I was 154 kilos). You're already cursed to suffer loose skin from that point. Losing 23 kilos from 95 isn't going to cause that much loose skin. Your skin is still somewhat tight and the flabiness percentage is very low at that point.
@@EvilGeniusRANIKI lost 25kg over 2.5 years and I have no loose skin.
0:22 Did you just talk about ***** ****
Dude thank you so much I am like pretty skinny well I used to be. But now im starting to work out and im gaining weight and muscle thank you!
Gaining muscle inherently helps massively with fat burn. It boosts your metabolism like crazy. If you’re overweight, putting on muscle can be extremely effective at dropping your bf %.
I'm currently skinny fat because I used to go to the gym regularly during the college semester but since in summer I don't have access to the college gym I basically stopped working out completely only doing cardio occasionally. I still have a little bit of muscle definition but honestly I think that I need to cut down because I don't like how my chest and abdomen area look. I only started training seriously because of sports but it was never focused on aesthetics and only performance so even when I looked my "best" I still wasn't where I wanted with my body. Hopefully now with this video I can build a physique in happy with. Thanks for the advice
Good luck man! I'm around the same starting point as you - although I'm in-between skinny & skinny fat
@@Jxvr25 as long as you stay working I'm pretty sure you'll build a physique that you'll be happy with
I am trying to get a physique similar to tojis rn
I’m skinny ripped
1:24 bro described me
as someone who is skinny fat, this is what i needed fr. Ive been so much happier ever since i hit the gym
Thank u dis is really good advice
Shouldn't you lean bulk if you're slightly skinny fat since it's the lack of muscle that is destroying your aesthetic?
Kenshiro is more jacked than his villains most of the time
Thank you for the honesty it goes far
definitely much needed thanks a lot
Thanks bro I really needed this
Can u make an abs, back,shoulders, chest, triceps workout vid for skinny-fat people?
I was in none of these categories lol so I didn’t know how to watch the video
there is no need to be in calory surplus if you are skinny. you will just gain fat and get further from the initial objective... You simply need to eat a lot of prots and to exercise
What is prots
@@possessedboy4908proteins
@@possessedboy4908probably protein
“Anime is fiction”
Ouch thank you for reminding me 😭
Seems cool, but some information is wrong. Like saying you shouldn't gain muscle if you're starting out with some fat. The body burns fat by maintaining muscle mass, so you should absolutely do both.
Mike mentzers philosophy on muscle growth with high intensity and rest works very well for this. With everything fitness related, diet is 80% of the goal too so don’t forget to eat clean and appropriately to your body type.
we all know some of us wanted to have a baki character physique which is too unrealistic but hey let's all become one
My friends tell me i sound like and anime villain when i talk.
Now it’s time to look like one. 😈
how is it going bro
Its crazy i have the possible potential of the first guy ik the thumbnail, literally almost the same physique
been on a carnivore diet for the last 4 1/2 weeks and am down from 232 to 216! Never thought I could do it but my goal is 180-190 and I know it's just a matter of time!
Gonna be your first 100k video for sure XD
0:24 the goggins slander is wild
0:57 this depends on your height. i am 188cm (6'2) i was skinny at 69kg and kinda still skinny now 75kg
With your workout routine can u tell me what are you doing in your push/leg/pull day ?
Train the aesthetic muscle groups and lean bulk guys
So one thing I havne't seen in your video is that this is for the "Quickest view of results that also allows for sustainability with discipline".
A lot of people will start to try and get into shape, get the desired body they want, but if they do certain things over a few months and not see any visual results, they'll end up quitting or getting discouraged and stop. I used to be like that.
I'm personally in the Fat catagory. 30+% body fat and was up to 225lbs at my highest (I'm a short dude so that's pretty fat). I'm down about 20lbs down (caveat being that I was put on some ADHD Meds and started not eating nearly as much, so some of that 20lbs I originally lost was definitely muscle mass. I've fixed the eating part and the weight loss slowed but I'm building my strength) and I don't see any real "physical" changes with my body, but my 36in waist pants are a lot looser on me and obvioulsy the scale is showing a lower number. Not only that but I'm doing the very slow building muscle while losing fat route. I'm eating at a very slight caloric deficit of -300 calories under my maintenance and I know that I won't see any physical changes probably for the next 3 or so months. And those changes will be minor, but probably start to see some muscle separation and my gut protruding a little less than it was before. I've been doing this for about a month now with only a small amount of weight loss, only about 1.5~2lbs a week since that initial drop. But since I know I'm make slow progress that's how I want to go about it. I'll eventually go for the Anime body, but I feel like building a slower foundation and setting in the rules of discipline are far more beneficial that quick visual results, but I also know that's not for everyone.
I thought the guy on the left side of the thumbnail was yeat 💀
if im being honest with myself im probably at about 50% body fat really want to get my life back on track been eating clean for about 3 weeks now. will probably take me a year to get down to 10% for the next stage but im here for it wish me luck!
I think I’m closer to skinny but a little bit fat. I am 14m and weigh 86lbs. I do have some fat at the bottom of my belly but I have some abs. You can easily see my ribs and spine and I don’t really have pecs. I’ve been working and this vid helped.
you aren't fat whatsoever (quite the opposite actually). Everybody has fat at the bottom of their belly, just look at a ripped dude grabbing their love handles. Everyone has it. You should just try to start eating more and exercising (you can watch youtube videos by fitness influencers to get an idea on how to start)
@@tayyababdullah9072 thanks, I exercise plenty but I have trouble eating enough.
Really nice video I just wondered where Garou is in the footage 😂
He has massive Shoulders, 8/10-pack, Villain and even looks a bit slim
If you're overweight lift weights while cutting calories. Do yourself that favor.
tahnk youf ro this very informative video!
I don’t really watch much anime, but I know how the anime villains look and I saw the guy with the balaclava mask on the thumbnail and thought “I’m going for that exactly”
Ay I like how u put david goggins
Yeah man you just figured me completely out 🗿🗿
jajajsa alv el carlos belcast 6:08
jajajs smn
The mistake most make with Cardio is eating CARBS after it. Every cardio day I do is always a low-carb day. I eat high amounts of protein and fat because they satiate better. If you eat carbs on a cardio day you run the risk of overeating or not feeling satiated. Either circumstance sucks. You cannot gain weight easily by eating high protein, and low carb. So it's safe to eat as much as you can till you feel satiated.
bro fr just told us to train our whole body.
Train your full body 3 days a week, it’s the key to fast and steady gains👌
Sure, if you're at 20% bodyfat and you want to look good short term then cut down and lose some muscle on the way. But if you want to be asethetic long term, stay at that body fat and train or go a bit higher.
It's wayyyyyy harder to put on muscle when low body fat vs high. So enjoy gaining muscle.
Maingaining with an aesthetic body will net very slow muscle gain.
Coming from somone who was low body fat for years and made minimal muscle gain. The hard truth is you need to look worse in the short term to look good in the long run.
0:27 Bro just roasted David Goggins, I hope he doesn't see that
2:00
Take into account that muscle mass increases your metabolism, burning more calories passively, helping you to stay skinn more easily once you do have muscles.
I wish I had the body of garou from one punch man 🤩
Thank you
This vid has some good stuff, but it's overcomplicated. Workout and focus on sleep, water intake, protein intake, mental health, and discipline. Eating enough or being on a slight calorie deficit is the most important part, but this bulk and cut stuff is kind of bonkers. I know so many people who developed eating disorders and body dismorphia this way. Just try to be healthy and happy as your body molds to what you want overtime, and remember you deserve love no matter what you look like.
No. You don't "diet." You need a lifestyle chsnge that you will hold to.for the rest of your lfie.
who is the guy on the right in the thumbnail?
everyone's saying "you can achieve this and that" no, you can achieve with what you were only genetically gifted, you might plateau real fast eventually. if someone is huge, theres a chance you will never be like him. you could potentially only reach being slim and defined, but not heavily muscular, sure you will have some muscle.
then there is heavy eating every day of 2500-3000cals to start gaining muscle, it's expensive and can get fked up if you dont know how to cook delicious meals.
after months of doing that, and hard work if you are still where you are, you need to accept yourself or go for testosterone or some shit and that the reality of growing actually bigger and at 10-20x the speed. maybe you can grow without but it might take 10-20 years and the scale will go up as slowly as granny with full bag barely yet walking, so it will drag into decades.
you see a lot of nice guys online, go to the gym and get a reality check that not everyone is like that. im sure not everyone is force eating for cals or going harder and having right technique and whatnot, but if you achieve all of that and still no progress, go for an enhancement drug, in most countries around the world it's banned so you will have to look for alternatives or move to another country to get it legally.
I was built asf when I was 16 from doing fuck all haha now I’m skinny with a little muscle like I don’t look crazy but soon as I get a pump I look like iv been trading a year or so consistently
I have always been fat but I never really had any love handles
I am skinny but have. A good definition of muscles
Body like Toji Fushiguro ❤
Ill try this in my upcoming school year and ill post my pogress but I'm not attractive only my body i will try your routine since im muscular but only have fat below my chin and belly and im skinny on the other parts skinny with muscles idk since im not a pure english person but thanks bro!
FYI body fat will not be the only reason someone's stomach appears large - core weakness/imbalance and food intolerances can give anyone the appearance of having a 'fat belly'.
got my sub! :D
You want someone who is 'fat' to drop to 8-12% BF before building muscle? That's a crazy cut