s o I think his point is obvious which is weight loss can include both muscle and fat loss altogether so if your scale goes down fast it means you're doing it wrong idk
s o if your working out you might not see the scale change because you adding muscle while loosing fat at the same time so your weight won’t change as much
Same here. What i do is that i will try to estimate how much i eat based on nutrition. I eat way less rice and more on the protein based food, also heaps of vegetables. I still don't have abs tho don't get me wrong here but i am definitely in a better shape now.
@@gabrielleathalia1359 you need to be more accurate with your Macros. You need to be around 10-13% body fat for abs to show through. This will take a strict and healthy regimented schedule. Where there is a will there is a way. You can either get results or make excuses, it's up to you.
i really hate my belly fat for so long already, its just so hard for me to move around with it and its always noticeable, agoge diet helped me lose it and now im so confident in my body already
Summary of four phases: 1) Recovery Phase -Restore lean mass, boost metabolic rate, keep muscle, -Should take 1-4 months. Take your weight and multiply by 14or15 to get your calorie range goal. 2) Fatloss phase -Should be losing around 0.7% of your bodyweight per week. (Take your weight and multiply by 0.007 to give you pounds lost every week) [Progressive calorie deficit] 15-20% So reduce your calories by multiplying your maintenance between .8-.85 -Should take 6-8weeks at diet calories -2 week break at maintenance right after (intermittent dieting) Diet tips: •High Protein diet (0.7-1gram per pound) Grams should match your weight •Spread your protein throughout the day •Unprocessed foods •Eat satiating foods 3) Reverse dieting -Tips: •Don’t go back to original maintenance •Don’t change your cardio levels •No cheat days The reverse diet should maintain your weight loss. After the diet you should have a new maintenance (multiply your new weight by 14 or 15) and then add 200 calories. 4)Build? You can stay at maintenance or bulk up. -To bulk: •Increase your calories by 15-20% •After 1-4 months, go back to phase 2
I weigh 127kg that about 280 pounds. So u want me to eat 200 grams of protein. I already eat handful of nuts, 4 eggs, avocado and pork chop and 75 grams of boltong and I still struggle to hit 110 grams of protein. U want me to double that. I can't eat so much. I'll need 3 jobs. I already hav two
My personal summary of this vid: 1. Loose fat 2. Regain your lost muscle mass 3. Loose fat again (if needed) 4. Regain your lost muscle mass 5. High protein + low calorie density food 6. NEAT has a large overall effect 7. Never a huge calorie surplus
My even simpler way of summarizing this is: 1. lower calories. 2. take a diet break every 2 months 3. lean bulk for a bit after your done losing weight
Time stamps are below! The problem with many dieting approaches: 1:20 Phase 1 4:36 Phase 2 7:06 Phase 3 9:37 Phase 4: 15:33 . Hope you enjoy this one! Let me know what you think of this video style, I'm planning to do some more collaborations like this going forward and want to hear your thoughts/feedback 👇! . Note: Minor calculation error at 5:54! 180lbs x 15 = 2,700 calories as maintenance if you went with that, and 180lbs x 14 = 2,520 calories if you went with that.
i was met with an accident 8 month ago that time im 85 kgs now im 115kgs but my leg not yet recovered doctor says i wanna lose weight but i don't know how
@Faem 06 , I myself had an ankle injury 9 months ago, it took me 6 months just to walk again, i had to also prepare for my tests, I was 94kg when i had the accident but after recovering (Still couldn't do squats or jogging) I am at 68kg btw I am 178cm, I am following Jeremy, Athlean X and Guru Mann. For me intermittent fasting, drinking green tea, crunches worked(started at 25 and increased it to 100 over 4 month period), i also changed to eating bran flakes without sugar and oats with skim milk for breakfast. Hopefully it helped, Stay strong.
I went from 280lb to 200lb and I’m 6ft. I just gotta say thank you Jeremy for helping me in my fat loss journey, because I watched your videos way before you launched your programs and these videos helped me so much!!! 🙌🏼🙌🏼🙌🏼
Today I finally hit my goal of losing 20lbs🥳 it was a very slow and steady process..i didn’t do any severe restrictions, just slowly cut my calorie in take every 2 weeks until i hit the deficit i needed and stayed there for 12 weeks (lost the last stubborn 6lbs). Now i want to slowly integrate more calories until i hit maintenance!
“Weight” is the main problem of our life. Everyone wants to lose weight but everyone suggests many kinds of exercise or hard work . But If they know that without exercise without any hard work without any dieting they can lose their weight . And the weight you can lose in the few weeks. More Info : tinyurl.com/yygq88un
was there a point where you lost a lot of weight then suddenly gained like more then you lost cause its just happened to me and I feel fatter than ever and I don't know if i should continue doing what I'm doing and its just weight fluctuation I'm scared
"Think long term, I cannot stress this enough" That is key. Train 3 days a week + some cardio on off days, eat healthy with some fat and HAVE FUN. Depending on your physique and age it may take from 2 to 5 years so do not give up and stick with it!
@@olivianenno9798 keep it up! Body and psique are connected, it is not just a matter of looking good but also feeling good and having a good mind setting. "Mens sana in corpore sano".
He is a professional and best youtuber I know. I lost almost 30 lbs because he suggested custom keto diet (customketo4u.com ) in one of his videos - I switched to it completely and it works wonders to me. Love you Jeremy!
It amazes me that anyone would give Jeremy's videos a "thumbs down." Always so informative and well put together. Thank you as always for the information.
I've been unknowingly yo-yo dieting for years. Finally found this channel a few weeks ago and I've been putting the research to the test. Tracking my macros, weight lifting a few times a week, and doing light cardio. It's been the most enjoyable weight loss I've ever done because I haven't dropped my calories way too low.
@@E_Rico back to yo-yo kinda dieting, tbh, but I will say I've now gone about 6 months without GAINING weight due to having a better understanding of my calorie intake without even tracking. This is the longest I've gone without gaining weight in about 12 years. I'll be back to dieting/working out this summer when my wife (teacher) is off work for the summer. We'll see how it goes next school year but I'm just gonna set a small goal for the summer and then try to maintain that again. Too hard to track macros/calories with family and working 70 hours a week. May be an excuse, but it's absolutely a more legitimate one lol. I still think the slow diet method is the most enjoyable one I've ever been on due to not needing to COMPLETELY deprive myself of the nice things. I'll set a small goal this Summer and then more small goals throughout the year. For now, I'm counting not gaining weight as a small win.
Jeremy, this video is exactly what I was looking for. I started tracking what I eat and exercising consistently for almost 2 years now and I wen from about 184lbs to 145lbs. Over the past 3 months I have been fluctuating from 144-146 lbs while eating 1450 calories which should be giving me 1-1.5 lbs weight loss per week. My goal is not necessarily weight loss but fat loss, I measure my body fat % weekly with calipers and I am currently at 15%. Like you mention in your video, I've reached a state where my body has adapted to my diet and am no longer going down probably because I've been going down for almost two years. I will be going through the recover phase and advancing in the steps you display in this video. Thanks so much for your help, really appreciate it!
There is only so much stress a body can take before it stops giving up the caleries. The maintenance will help regulate it and help with the stress you put it through for such a long time. But then return to the calories after a week or two break and then you can go back onto it.
This is just what I’ve been looking for, I lost a shit ton of weight but faster than I should’ve and I’ve obviously lost muscle. I’m basically a thin looking obese person at the moment, if that makes any sense. I’ll try this, wish me luck.
Khaduchi Chrifi Llop Struggling. I keep trying lose weight then gaining it back, fluctuating between normal bmi and overweight bmi (I know bmi doesn’t matter much). Trying to reach 12% bf but it’s hard because of corona and it’s dangerous to go to the gym so I have to rely mostly on eating, which results in me losing more muscle.
Thank you for this. I can't stress enough how helpful this is to debunk any mambo Jambo out there. A healthy lifestyle requires discipline, commitment, and flexibility. there are no miracles if we want to get older the healthiest. This video is important for anyone out there with health issues, like me, and that is trying to stay healthy and strong even if there are thyroid, cholesterol, or pre-diabetes issues. Thanks a bunch, JE!
I started my journey 2 months ago and lost already 22 lbs I am so happy even tho I still have 40lbs to lose lol but for everyone seeing this keep going! it takes a long time to acheive your goal but quitting doesn't make it faster !!
I felt so bad that I didnt lose weight this week, after almost 3 months of diet and exercise. Thank God that I watched this video, I was really losing hope but now i know that I should have a diet break . Thank you man .
I’ve been going through the recovery phase recently and honestly it’s really difficult because it feels like its the opposite of what you’d do to lose weight. But I’ve had to realize that my body isn’t ready to lose weight yet and that it’ll all take time. So this video gave me a bit of hope 😁
If you have put yourself through a long enough caloric deficit that might be the reason it doesn't come off. Understand the reverse diet is bringing your metabolism so it can process more food when you go back down to under maintenance
Same. So now I have to learn about working out different muscle groups, learn about dieting calorie intake macro nutrients AND I gotta learn to cook. It really is a commitment.
Recognize which are the highest calorie foods and eat smaller portions of it. Cut up some fresh veg on the side to make up for it. Cutting the portions may be hard because I'm sure that high calorie home cooking can be irresistible but you just gotta commit and eat slowly. It may take you 20 mins to realize you're full. On the occasion of I crack and want mac n cheese ill make 1 box with my hubby, have a small portion, but load up on a kickass salad on the side for example. Good luck, be strong!
Fr I’m about to get back into my modeling so I need to loose a bit of body fat and put on just a tiny bit of muscle. Something like Bruce Lee’s physique
My biggest takeways from this video -take your time -higher protein -don’t give up completely, you might go on diet breaks, you might even need them Things I’d like to add -eat more veggies -focus on eating healthy, nutrient dense foods, your body might just be trying to replenish lost nutrients -don’t be afraid of fat, eating just protein and carbs all the time could keep you hungry (in b4 Greg Doucette) -be thankful, thankful that you have access to food, let alone healthy food to nourish your body well. You’re in a small group of privileged people. The problem you’re facing with weight management is a much more desirable issue than other people who are starving, malnourished, and eating crappy foods. But your guilt, fear, and perceived suffering can make anything feel much worse than it is
I took 3 major steps in my weight loss journey. 1. Diet and food quantity (eating smaller amounts but high inprotien). 2. Exercise( mainly cardio) 3. Getting hydrates and sleeping 8-9 hrs a day. This tho is somehow general, if you guys want to know details that is 100% working with my progress pics I'll be DMing yall. follow me on IG: @nohanym , I promise I'll be explaining everything!
I have been borderline overweight all my life. Im 19 and 220lbs. Your videos have given me alot of motivation. Thank you. I have and will continue to intergrate your exercises and teachings into my journey.
It works at first. But what happens when you get tired of doing it, or you go out doe lunch with your friends? Counting calories is so dumb. Just fast and eat whatever but in moderation.
This is just the video I needed to confirm my theory (mentioned below). I did keto and it wrecked my body, literally! I tore both of my menisci because my body got so weak doing keto and caused me to lose a lot of muscle (without training/cardio). And so, I had to quit. And my gut feeling was telling me to do strength training first (with an adequate amount of protein, carbs, and fats in my diet) to recover from that before I start doing fat loss. Thank you for this, Jeremy! I am now following a 3-day weight training with 3-day 30-45 minute walk, and I'm feeling great!
Outstanding. I’m losing an average of 3 pounds per month, and I’m happy with it. I eat balanced meals, and never feel deprived. It’s been about 4 months and I have not felt any need for cheat meals or binging. My calorie deficit is about 200-300 per day. The progress is slow, but steady. I’m happy and looking forward to losing more fat through the months, years. Thank you for not encouraging fad diets which are often unhealthy, and almost always unsustainable, unnatural.
Max Van der Stricht hi Max. I love the energy I get, and yes, performance is definitely better. I haven’t lost any lean muscle, but I’ve been able to lift heavier with less effort. Focus is much better also.
Wadizzit I can’t stand fad diets. I’m a girl by the way, and it’s really irritating to just focus on eliminating foods. I’d rather take my time, and have the patience to do it the right way. When we deprive ourselves of the needed nutrients, our body recognises that and becomes rebellious. I love the food I eat, and I love the energy it gives me during my workouts. I feel happy all day. 💜
I went from 300 to 190 and now ive been struggling around 220 to 230 and ive lost all motivation. Im sick of counting calories. Im sick of my lifes main focus being food and weight loss. Ive been over weight since i was 10 and im just tired and over it.
dont worry, it will all be worth it in the end so dont give up. Also you dont have to count your calories every time. If youve been counting calories for a long time then you can probably estimate how many calories youre eating by just looking at the plate.
some unsolicited advice...eat plant based whole foods and you dont have to count calories. i also began intermittent fasting (20:4) and dropped a ton of weight. whatever you do has to be a lifestyle change meaning it cant be temporary or else youll simply regain after you stop. lastly drink tons of water and go on long walks. good luck.
Glad I found this dude, I have been basically only eating less, and putting in the exercise for 3 months, and I've lost a good 7 kg. Although I have hit a plateau, which almost demotivated me until I decided to come back to reflect on Jeremy's video. I'll come back in a couple of months, and I'll tell you the results that I got during the months I'm gone. I PROMISE I will not fail you.
It would be really nice to have a video about gender differences with diet and/or training. Because when I started training harder I bascially did everything just like "it was said" for men. But apparently there seem to be a few differences. I tried researching on my own but it is really tricky and I dont really get it. Keep up the good work!
my issue is im around 195 and I'm not currently able to hit my required caloric intake every single day for more of financial and Corona issues Could you do a video on you going grocery shopping on a minimal budget?
dinodude18 that’s tough. I’d recommend: 1) starting with a base of oatmeal, brown rice, carrots, eggs, bone in chicken, and bananas cause that stuff is always cheap 2) I rotate my other fruits, veggies and meats based in what’s on sale that week 3) if it’s on a great sale, buy and freeze. For example, my store had blueberries 99 cent pint last week so I got a bunch 4) talk to the butcher at your grocery store and find out what time of day they mark down the meat Hope that helps man good luck
I personally believe the actual counting of calories is a huge factor in maintaining a “diet”. Personally for me, I’ve tried a whole bunch of different meal plans and found that counting calories just adds an extra barrier to your mental health and starts to affect your social life. I don’t believe it is a “lifestyle” to count every single energy unit you take in. I’m a soul believer in primal/paleo/ overall listening to your body. I find this approach is one of the best “lifestyle” changes someone can make. You don’t need your phone or a scale you just eat healthy and eat when your hungry worth a focus on protein and veggies every meal. Another hug tip is to find the foods you enjoy most; why would you go vegan if you hate beans and legumes and soy?? Doesn’t make sense right, or why would you try to incorporate whey protein powders into your diet if you have renal or salt imbalances ? You wouldn’t. Listen to your body and eat in moderation. For experience and reference cause people care: I’m a biology major and Physician assistant student. I’m a relatively lean calisthenics athlete with intermediate to advance body movements. No body builder.
some people can’t just “listen to their bodies” they end up overeating and unable to lose weight which is why calorie counting is important and weighing your food which takes 2 freaking seconds it’s not rocket science. I’m still able to eat foods that I like and maintain my weight. I lost over 30 pounds and kept it off for 2 years. When I go to social events or out with my friends I don’t track but I’m not stuffing my face either and get right back to it the next day. The best “diet” is one you can stick to forever.
I honestly am so stressed out. I have lost weight twice in my adulthood. I was 300lbs in high school. The last time I lost weight was 2019 where I reached 237lbs! I wasn’t really stressing about food and I hardly worked out. Then in 2020 I started gaining weight, even though I busted my ass delivering for Amazon. I would skip breakfast a lot and binge a few times a month. I reached 278lbs. Come 2021, I begging heavily cutting my calories, around 1200-1400 and heavily exercising, yes tons of Cardio. I have lost practically no weight, I stay between 175-178. This is for 8 months straight now!! I watched this video a month and half ago and began slowly increasing my calories out of fear of gaining weight too fast and also began focusing on muscle growth. I am now eating 2,200 calories a day, but I am so scared to eat more. I am truly struggling with my self-esteem and just want make sure that I do the right things for my my body. I went down to 274, but slowly creeped up to 276… so essentially the range I have been in all year.
Jeremy big thanks man been watching your videos for about 3 months now maybe over and I’ve dropped an unreal amount of weight while toning up a fair amount. Only using home workouts atm tho as gyms around me are closed for the time being but still much appreciated I love watching your stuff you always go so in-depth and I think that learning all this has made me understand where and what I was doing wrong in the past so keep up the great work 😊
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I have been doing OMAD (no sugar, soda, etc) for 7 months and it's definitely not working for me. I have gain 4 lbs eating once a day :( I guess I'm eating too much.
this sounds a lot like a bulk up and rip down way of life! just explained scientifically
3 года назад+16
I needed this! Is my first week back at the gym after a year closed due to covid and even though my weight stay the same, I've noticed a bit more of fat on areas where there were not before and I was losing my mind on how I was gonna change that, so this video is really helpful! Thank you!!!!
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I lost weight really quickly at first because of my intense calorie deficit, work load, and gym time and got back to my high school weight. I've plateaued now that I'm back at the weight my body has been for years. Now it's really hard losing more because now I know my deficit was too low and have been working on gradually increasing it. I haven't put it back on but I'm just tryna make sure what I'm doing now is sustainable and I can do forever. Hopefully I've changed my habits for the better.
i used to be someone who thought was hopeless at fat lost and thought i was forever stuck but then i decided to start dieting and i maintained it for over half a year and i started seeing abs. it really is possible if you put in effort to maintain diets that are for the long runs and patience is key.
what's really frustrating is when your options are very limited. I'm still dependent rn and we're not wealthy enough to obtain all the necessary things I need for my fat loss journey. This somehow just leaves me with intermittent fasting, calorie deficit and working out (cardio and some lifting) not to mention that I'm not getting the proper nutrition that I need everyday (100+ grams of protein etc.)
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It's good to know my plan is solid. I've lost 32 pounds in the course of roughly a year so far by decreasing caloric intake (not eating at night essentially). I've still got another 25 pounds I got to lose, my goal is to loose them in another year. After that I learned now to reverse diet for a little bit in order to maintain my goal weight, then increase the weights and bulk up by 15 pounds and cut down another 10. With that I'll be able to get the physique I have never had before!
Great timing on this video. I started in mid-march at 265, and have been following a solid nutrition plan, weight lifting, and 4-6 miles a day of walking. I am down at 222, but have gone completely flat for the last week which is unusual. After watching this video I am going to start bumping my caloric intake up over the next month to move back towards maintenance and prepare for another cut in couple of months from now.
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@@Herbaling Well I was doing great, then I got covid. Got through it, but when i went to the gym i was just gassing out so quickly. I ended up stopping working out for a year. Gained some weight back but am back down to 245. Hoping to get back in the gym and get right. Covid is B man.
I'm here because my calorie deficit was working really well, I was 78kg down to 71.7 (as of now). I'm worried that I'm also losing muscle weight, so here I am
Eat less and more healthily, walk a lot more and at a faster pace or jog/run in the morning. Sometimes you will be hungry just be okay with losing muscle for now. Once your stomach thins out start lifting again.
Ok so this is what I’m experiencing now. Sometimes I feel like I’m too weak to complete my routine workout and I just happened to feel like it’s due to my diet. When I increase my calorie intake it usually helped me to get that energy back. I’m just worried I’m doing it wrong before I found this video. Thanks bro. Keep the good contents coming.
I was on an extreme diet ..i was just consuming 800 calories for 2 months..i lost alot of weight but didn't feel good. It affected my mood and caused hunger cues. So I started to increase the calories gradually ,100 calories per week . And now I'm consuming like 1200 calories. Im still working out and I haven't gained weight. I guess my body has adapted to the 1200 calories. Now I want to maintain this weight. I'm planning to continue increasing my calorie intake by 100 till I get to my maintainence calorie. And then I'm planning to increase the calories above my maintainence calories by 100 or 200 n see how my body is reacting... Thanks Jeremy for this informative content!😃😃
Jesus Christ that is very low. Please be careful. Unless you are 4 feet tall and don’t work out at all then I would keep increasing until you find a good maintenance level
That is very very low, before going into any other extreme diet consult with your doctor. Honestly, consult your doctor right away. Your body is lacking the nutrients it needs to function appropriately.
ive been able to stick to low calories to the point ive corrected my BMI drastically. the key for me was a life style change! no illusions of going back to my old ways. when my exercise increased to comfortable levels my diet changed to reflect that but again, to a new life style and choices.
Jeremy today was my fist day of your shredded workout and I must say I definitely felt it in muscles I didn’t even know I had. I can’t wait to send over my 3 month transformation keep up the good work and thanks for the videos!
Start of 2021 I weighed 235lbs. I started dieting in August and by the end of october I was down to 224lbs. I decided to starve and in 4 days was at 215lbs. I switched to a 200cal diet for 12 days and hit 210. I am now 209lbs and have been eating 500 calories or less a day for nearly 3 weeks. I can't lose anymore and with a goal of 199lbs by the end of next month, I'm not sure I can do this... I've been running a lot, and am now up to 5k a day. I do hours of cardio workouts everyday, I'm not binge eating. I hope this video of yours helps, but idk if it will. I've not been hungry at all. I don't feel bad. I'm excited for whatever diet possible, I'm just trying to lose weight that I can't lose for some reason.
Yeah 500 calories a day is FAR too low my dude. Your body is starving, it'll be maintaining fat and therefore, you need to feed it enough calories so that it drops the fat and is properly fuelled, but not too many so that you end up gaining weight again.
Great vid man, I’d love to see how to accurately calculate calories burned lifting weights, it seems this is often overlooked compared to calories burned during cardio
Not much at all, the afterburn also doesn't exist it's all broscience. But when your muscles get bigger they consume more energy at rest and that's what we want.
I reverse dieted by adding an additional 50 calories a day per 2 weeks, I think a jump in 400 calories immediately at the end of a diet isn't very stable.
How To Diet To Lose Fat FOR GOOD (4 Phases) NOTES: Yo-yo dieting affects your metabolic adaptation. The more you yo-yo diet, the more friction you add to your weight-loss journey. Loss of lean mass Get your body to the point where you can start calorie deficit again Phase 1 (Recovery Phase) - 1. Restore lean mass - 2. Restore Hormonal Balances - 3. Get you ready physiologically Multiply your body weight (it takes 1-4 months) Phase 2 You NEED to do this right. 1. Slow Rate Of Fat Loss - 15-20 percent calorie deficet 2. intermittent Dieting - don’t be afraid to take it slow - have those diet breaks - eat a high protein diet Phase 3 (Reverse Diet) - instead of having a calorie deficet, go back to your new maintenece diet Phase 4 (Maintain or build)
@@Kanal7Indonesia literally just put chicken on a pan with olive oil and add a bit of seasoning. Voilà easy protein meal. You can also add potatoes as well. It’s the same process as chicken, but just dice the potato. And steam vegetables, it’s that simple. For other meals hmu, i gotchu with some meals i make throughout the day
I tried a lot of diets like keto diet, low-carb, low-fat but only balanced diet works for me. Personally, I followed meal plan from website called Dietarize, and after 3 weeks I lost a lot of body-fat, and I got six pack :D they also provide you and home workout plan, grocery lists...
i don't know why but thinking about raising my caloric intake is triggering me because what ive been taught is to eat less so you lose weight..this video is helping me realize that it isn't just about that.
I just discovered your channel, watched a bunch of videos and they all make relevant sens. Thanks for sharing all this knowledge, really helpful! Bless you :)
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Hello sir... Big fan of your workout videos ..Just wanted your advice .. My current weight is 78 kg if i am taking this following diet with ISO whey protein then what would be the result. My diet is below👇 Diet ( Increase) Early morning empty stomach calcium 500mg Breakfast 3 whole egg (either boiled or omelette) 1cup oats in skimmed milk MidAfternoon - 1 apple Lunch - vegetable + dal/chicken gravy( 3egg) + 2 chappati + 1 small bowl of curd Snacks - 4 boiled egg Dinner same as lunch + 2 boiled egg Remember to keep fixed timing for all the meals Have lots of water
Jeremy, do you think you could include values, measurements and weight in kilograms and centimeters also? You have a big following outside the United States.
today is my 2nd day going to the gym . sometimes there is quite a lot of people in the gym . as a beginner lifter, i feels a little bit insecure when im working out . feels like im always doing it wrong .
dont worry too much, i know its intimidating at first, been there aswell. You'll get way more comfortable with time and if you are really unsure if you do something wrong talk to a trainer there or just another person. Most people are nice in gyms and like to help. Just keep going and dont worry, when you see someone train with like 3x your weight or something, concentrate on your strenght
Hi and thanks for the vid. I have always been overweight my whole life and a couple months back I started working out and eating healthy to lose weight. After a month or two, I saw some results but then stopped having motivation. I stopped working out and eating healthy. I am now heavier than I have ever been and more overweight. I will start my new journey at a healthier life and this time I'll actually try to keep it up. I want to change my life not just lose a few pounds. -Currently at the first phase
I lost 12lbs over the course of 2.5 months and I did it quite easily. I’m a girl, and I don’t necessarily care too much about making a lot of gains, so my approach might not apply to everyone, but what worked for me was 80% calories in calories out, 15% wearing a waist trainer and 5% exercise. With the waist trainer, it prevented me from over eating, aiding in my deficit and I lost 2 inches around my waist as well. I did not shy away from carbs, but as a previous vegan, I suppose my body got used to a high carb, low fat diet so that’s what worked for me. Protein was priority for sure. I did a lot of walking to places, like I would walk to my boyfriend’s house instead of driving, I would walk to groceries stores, walk to work etc. and 3 days a week I did light resistance band exercises at home. I’m now about 21% body fat, have a nice shape, and yes I don’t have a huge booty, but as a flat Asian girl, I’m just glad I have something back there haha The key is also I did diet breaks where I would eat at maintenance for 2 weeks so my body can adapt to the new weight, that way it doesn’t freak out on me and force me to binge eat back all my progress. I usually would incorporate diet breaks before my period because that’s when I need it the most haha oh another thing, I have a huge sweet tooth, and in the past I would ban myself from desserts, that just sadly resulted in me binging on it all. Now I eat sweets almost everyday but in moderation, like I would allow myself 1 mochi ice cream a day, which is only 45cal etc. so I never feel deprived. I also get influenced from a lot of healthy Asian cuisines like Japanese which naturally helps you eat less calories
hey i am looking forward to lose weight i am not fat to start with i am slim but my belly has started to get little bumpy i am thinking of eating 2 boiled egg a day and nothing else alot of water a day is that ok
I’m trying so hard to do my diet but my parents won’t let me go without seeing me eat all my food first, which consist of oil, sugar, salt, and so many things I’m trying so hard to avoid but unfortunately thats how parents are. They say that I’m skinny already and that I’m just going to turn anorexic, but they don’t see what I see under those clothes...I hate it. I really do.
I agree. I was so young when I started obsessing about weight loss. And being a kid my parents were the exact same as yours controlling what I ate. I wish I never cared as much and just enjoyed being a kid. Our bodies change, the way it looks now won't be the way it will be when you can control your portions. Be a kid please.
When you realize the fat you want to lose is actually so much energy that needs to be used, you put it into perspective that you won’t fucking die from a calorie deficit. I hope this encourages someone.
The main thing to know is ... Keep training for life ... We cant get instant result, everything keep getting worse as we get older So train even in the afterlife
nplink.net/j3wow9h6 The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.
This is what happened to me I lost so much weight but after I was so hungry I just gave up and started to over eat now I’m fat! I’m trying to lose weight and gain muscle this time and also try to keep a balance in my lifestyle which should help me not to over eat and stick to the program 😅 wish me luck
The main goal is FAT LOSS, not WEIGHT LOSS everyone
What's that gotta do with anything
s o I think his point is obvious which is weight loss can include both muscle and fat loss altogether so if your scale goes down fast it means you're doing it wrong idk
s o if your working out you might not see the scale change because you adding muscle while loosing fat at the same time so your weight won’t change as much
Hunnid Bandz ohhhh thanks
Hunnid Bandz wait do you have to be in a calorie deficit to lose fat or no?
Tbh in the end it comes down to calories monitoring. Its kinda though with home-cooked meal by parents..
riight, but you can estimate the calories in those meals to or offer to help with the cooking from time to time:)
Same here. What i do is that i will try to estimate how much i eat based on nutrition. I eat way less rice and more on the protein based food, also heaps of vegetables. I still don't have abs tho don't get me wrong here but i am definitely in a better shape now.
Right, makes me wanna eat rice with boiled eggs everyday😂😂
@@gabrielleathalia1359 you need to be more accurate with your Macros. You need to be around 10-13% body fat for abs to show through. This will take a strict and healthy regimented schedule. Where there is a will there is a way. You can either get results or make excuses, it's up to you.
Yeah 😂😂😂 specially when you asian and you eat rice errday hahaha
i really hate my belly fat for so long already, its just so hard for me to move around with it and its always noticeable, agoge diet helped me lose it and now im so confident in my body already
Summary of four phases:
1) Recovery Phase
-Restore lean mass, boost metabolic rate, keep muscle,
-Should take 1-4 months.
Take your weight and multiply by 14or15 to get your calorie range goal.
2) Fatloss phase
-Should be losing around 0.7% of your bodyweight per week.
(Take your weight and multiply by 0.007 to give you pounds lost every week)
[Progressive calorie deficit] 15-20%
So reduce your calories by multiplying your maintenance between .8-.85
-Should take 6-8weeks at diet calories
-2 week break at maintenance right after (intermittent dieting)
Diet tips:
•High Protein diet (0.7-1gram per pound) Grams should match your weight
•Spread your protein throughout the day
•Unprocessed foods
•Eat satiating foods
3) Reverse dieting
-Tips:
•Don’t go back to original maintenance
•Don’t change your cardio levels
•No cheat days
The reverse diet should maintain your weight loss.
After the diet you should have a new maintenance (multiply your new weight by 14 or 15) and then add 200 calories.
4)Build?
You can stay at maintenance or bulk up.
-To bulk:
•Increase your calories by 15-20%
•After 1-4 months, go back to phase 2
Thanks David I was doing the same really saved time thanks soo much
🤗
1 gram per pound? lol i always heard 2 grams protein per pound
I weigh 127kg that about 280 pounds. So u want me to eat 200 grams of protein. I already eat handful of nuts, 4 eggs, avocado and pork chop and 75 grams of boltong and I still struggle to hit 110 grams of protein. U want me to double that. I can't eat so much. I'll need 3 jobs. I already hav two
My personal summary of this vid:
1. Loose fat
2. Regain your lost muscle mass
3. Loose fat again (if needed)
4. Regain your lost muscle mass
5. High protein + low calorie density food
6. NEAT has a large overall effect
7. Never a huge calorie surplus
nplink.net/j3wow9h6
My even simpler way of summarizing this is:
1. lower calories.
2. take a diet break every 2 months
3. lean bulk for a bit after your done losing weight
@@antongunther3977 did you even watch the whole vid?!
@@SaveTheHedgehog yeah, when you simplify stuff that much though you lose almost all of the nuance. So I see your point.
You habe the same Last Namens like my classmate
Time stamps are below!
The problem with many dieting approaches: 1:20
Phase 1 4:36
Phase 2 7:06
Phase 3 9:37
Phase 4: 15:33
.
Hope you enjoy this one! Let me know what you think of this video style, I'm planning to do some more collaborations like this going forward and want to hear your thoughts/feedback 👇!
.
Note: Minor calculation error at 5:54! 180lbs x 15 = 2,700 calories as maintenance if you went with that, and 180lbs x 14 = 2,520 calories if you went with that.
i was met with an accident 8 month ago that time im 85 kgs now im 115kgs but my leg not yet recovered doctor says i wanna lose weight but i don't know how
The collaborations are good and it surely WILL help us out
Love this video and your explanation, inspired by it a lot!
Excellent format. Nice to have specialized guests + the graphical aide. Congrats
@Faem 06 , I myself had an ankle injury 9 months ago, it took me 6 months just to walk again, i had to also prepare for my tests, I was 94kg when i had the accident but after recovering (Still couldn't do squats or jogging) I am at 68kg btw I am 178cm, I am following Jeremy, Athlean X and Guru Mann. For me intermittent fasting, drinking green tea, crunches worked(started at 25 and increased it to 100 over 4 month period), i also changed to eating bran flakes without sugar and oats with skim milk for breakfast. Hopefully it helped, Stay strong.
I went from 280lb to 200lb and I’m 6ft. I just gotta say thank you Jeremy for helping me in my fat loss journey, because I watched your videos way before you launched your programs and these videos helped me so much!!! 🙌🏼🙌🏼🙌🏼
Hey alex how long did it take you??
Antoine Cross it took me less than a year!
How tall is Jeremy guys 💪
Congratulations! That’s a great achievement
You’re 5’10 bro, stop lying
Today I finally hit my goal of losing 20lbs🥳 it was a very slow and steady process..i didn’t do any severe restrictions, just slowly cut my calorie in take every 2 weeks until i hit the deficit i needed and stayed there for 12 weeks (lost the last stubborn 6lbs). Now i want to slowly integrate more calories until i hit maintenance!
Congratulations!! Don't forget to keep the cardio in
👏🏽
How much calorie did you start with and how much did this you end with?
“Weight” is the main problem of our life. Everyone wants to lose weight but everyone suggests many kinds of exercise or hard work . But If they know that without exercise without any hard work without any dieting they can lose their weight . And the weight you can lose in the few weeks.
More Info : tinyurl.com/yygq88un
was there a point where you lost a lot of weight then suddenly gained like more then you lost cause its just happened to me and I feel fatter than ever and I don't know if i should continue doing what I'm doing and its just weight fluctuation I'm scared
"Think long term, I cannot stress this enough" That is key. Train 3 days a week + some cardio on off days, eat healthy with some fat and HAVE FUN. Depending on your physique and age it may take from 2 to 5 years so do not give up and stick with it!
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2-5 years im going to militaru basic taining in 2 weeks fml
Thats exactly what I'm doing. I've lost 10lbs in 2 months but my whole body has completely changed.
@@olivianenno9798 keep it up! Body and psique are connected, it is not just a matter of looking good but also feeling good and having a good mind setting. "Mens sana in corpore sano".
2-5 years!?!
You know there are people out there doing the 21 day workout challenges or 30 day ones lol
I’m 5’11 I weighed 302 lbs, now I’m at 205. Make a lifestyle change!
How? Help me
Good shit! Keep it up!
@@shruyotimanandhar9765 he just cleaned up his diet no sugar no bread an working out consistently
@@sugestive371 thanks
I will try too
@@sugestive371 you should have a cheat meal now and then, everything needs a balance
You are awesome.
Professional as always.
Levys fit!!!
ואתם מס 1 בארץ!!
עושים עבודה מעולה מקצועיים ואכפתיים ומביאים את הכושר בארץ למודעות גבוהה!!
כל הכבוד!
ruclips.net/video/wbUSKL0tyrE/видео.html
He is a professional and best youtuber I know. I lost almost 30 lbs because he suggested custom keto diet (customketo4u.com ) in one of his videos - I switched to it completely and it works wonders to me. Love you Jeremy!
That's my Robert.. always peeing on people.
It amazes me that anyone would give Jeremy's videos a "thumbs down." Always so informative and well put together. Thank you as always for the information.
Greg douchette fleas will do this no matter what is in the video
People who want to hear that it’s easy and quick
I've been unknowingly yo-yo dieting for years. Finally found this channel a few weeks ago and I've been putting the research to the test. Tracking my macros, weight lifting a few times a week, and doing light cardio. It's been the most enjoyable weight loss I've ever done because I haven't dropped my calories way too low.
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Hows it been up until now? Any updates on your journey?
@@E_Rico back to yo-yo kinda dieting, tbh, but I will say I've now gone about 6 months without GAINING weight due to having a better understanding of my calorie intake without even tracking. This is the longest I've gone without gaining weight in about 12 years. I'll be back to dieting/working out this summer when my wife (teacher) is off work for the summer. We'll see how it goes next school year but I'm just gonna set a small goal for the summer and then try to maintain that again.
Too hard to track macros/calories with family and working 70 hours a week. May be an excuse, but it's absolutely a more legitimate one lol. I still think the slow diet method is the most enjoyable one I've ever been on due to not needing to COMPLETELY deprive myself of the nice things. I'll set a small goal this Summer and then more small goals throughout the year.
For now, I'm counting not gaining weight as a small win.
Jeremy, this video is exactly what I was looking for. I started tracking what I eat and exercising consistently for almost 2 years now and I wen from about 184lbs to 145lbs. Over the past 3 months I have been fluctuating from 144-146 lbs while eating 1450 calories which should be giving me 1-1.5 lbs weight loss per week. My goal is not necessarily weight loss but fat loss, I measure my body fat % weekly with calipers and I am currently at 15%. Like you mention in your video, I've reached a state where my body has adapted to my diet and am no longer going down probably because I've been going down for almost two years. I will be going through the recover phase and advancing in the steps you display in this video. Thanks so much for your help, really appreciate it!
There is only so much stress a body can take before it stops giving up the caleries. The maintenance will help regulate it and help with the stress you put it through for such a long time. But then return to the calories after a week or two break and then you can go back onto it.
This is just what I’ve been looking for, I lost a shit ton of weight but faster than I should’ve and I’ve obviously lost muscle. I’m basically a thin looking obese person at the moment, if that makes any sense. I’ll try this, wish me luck.
Same
How are you doing now bro?
Khaduchi Chrifi Llop Struggling. I keep trying lose weight then gaining it back, fluctuating between normal bmi and overweight bmi (I know bmi doesn’t matter much). Trying to reach 12% bf but it’s hard because of corona and it’s dangerous to go to the gym so I have to rely mostly on eating, which results in me losing more muscle.
@@DisturbedVette How much do you weight now
Oscar Perez 170, I’m normal weighht
Thank you for this. I can't stress enough how helpful this is to debunk any mambo Jambo out there. A healthy lifestyle requires discipline, commitment, and flexibility. there are no miracles if we want to get older the healthiest. This video is important for anyone out there with health issues, like me, and that is trying to stay healthy and strong even if there are thyroid, cholesterol, or pre-diabetes issues. Thanks a bunch, JE!
I started my journey 2 months ago and lost already 22 lbs I am so happy even tho I still have 40lbs to lose lol but for everyone seeing this keep going! it takes a long time to acheive your goal but quitting doesn't make it faster !!
Update?
Update?
Update?
Update?
Update?
THE INTRO MAN YOU DESCRIBED ME I lost so much weight, and again gained it, y'all it's nothing to be ashamed of we all are here for the same reason!
Dang! How are you going now?
That's right - we all make mistakes and looking to help each other out and learn from it!
I felt so bad that I didnt lose weight this week, after almost 3 months of diet and exercise. Thank God that I watched this video, I was really losing hope but now i know that I should have a diet break . Thank you man .
I’ve been going through the recovery phase recently and honestly it’s really difficult because it feels like its the opposite of what you’d do to lose weight. But I’ve had to realize that my body isn’t ready to lose weight yet and that it’ll all take time. So this video gave me a bit of hope 😁
If you have put yourself through a long enough caloric deficit that might be the reason it doesn't come off. Understand the reverse diet is bringing your metabolism so it can process more food when you go back down to under maintenance
yellow road on the water rain
Hardest one: calories monitoring i cant stop my self eating high calories food cuz my parents always cook high calories foods
That is my problem
Same
Same. So now I have to learn about working out different muscle groups, learn about dieting calorie intake macro nutrients AND I gotta learn to cook. It really is a commitment.
Shop for yourself and keep having big mixed salads and fruit
Recognize which are the highest calorie foods and eat smaller portions of it. Cut up some fresh veg on the side to make up for it. Cutting the portions may be hard because I'm sure that high calorie home cooking can be irresistible but you just gotta commit and eat slowly. It may take you 20 mins to realize you're full. On the occasion of I crack and want mac n cheese ill make 1 box with my hubby, have a small portion, but load up on a kickass salad on the side for example. Good luck, be strong!
I dont need abs I just want to be skinny again
Fr I’m about to get back into my modeling so I need to loose a bit of body fat and put on just a tiny bit of muscle. Something like Bruce Lee’s physique
@@jrsmithhennygod8069 good luck on that man, maybe share your secret if it doesnt bother you?
@@aaronxgaming4042 yeah man if it works I’ll definitely tell you what I did !! I’ll let you know once I start seeing a difference!!
@@jrsmithhennygod8069 thank you I very much appreciate that, it's people like you that give me hope for humanity
@@jrsmithhennygod8069 Good luck man. Hope the best.
My biggest takeways from this video
-take your time
-higher protein
-don’t give up completely, you might go on diet breaks, you might even need them
Things I’d like to add
-eat more veggies
-focus on eating healthy, nutrient dense foods, your body might just be trying to replenish lost nutrients
-don’t be afraid of fat, eating just protein and carbs all the time could keep you hungry (in b4 Greg Doucette)
-be thankful, thankful that you have access to food, let alone healthy food to nourish your body well. You’re in a small group of privileged people. The problem you’re facing with weight management is a much more desirable issue than other people who are starving, malnourished, and eating crappy foods. But your guilt, fear, and perceived suffering can make anything feel much worse than it is
Great comment, insightful
I went from 33% bodyfat to 19% took break and maintained it for 5months
Now planning to get 12% 💪🏻
congrats!!!!!!
How
How did u do thaaat, bruh, I have been in 22% body fat forever, cant go down 😮💨😮💨😮💨 help
How
I was 213lbs now I am 140lbs all done in quarantine thanks man!
Dude how i tried for 6 months and jus lost 10 pounds
Please tell us.
I took 3 major steps in my weight loss journey.
1. Diet and food quantity (eating smaller amounts but high inprotien).
2. Exercise( mainly cardio)
3. Getting hydrates and sleeping 8-9 hrs a day.
This tho is somehow general, if you guys want to know details that is 100% working with my progress pics I'll be DMing yall. follow me on IG: @nohanym , I promise I'll be explaining everything!
Dm weight-loss @nohanym
@@nahomgetenet5642 did you change Ig username?
I have been borderline overweight all my life. Im 19 and 220lbs. Your videos have given me alot of motivation. Thank you. I have and will continue to intergrate your exercises and teachings into my journey.
I have the same problem as you, except i’m younger. Good luck man, stay motivated!
He's a great coach. Let me know if I can help you with a guilt-free gameplan
Hi, how you've been doing? any progress?
15yo teen here. went from 85 kg to 65 kg, now building muscle. This video really helped.
Literally same here
Getting a food scale and using a food tracking app has been a game changer for me.
It works at first. But what happens when you get tired of doing it, or you go out doe lunch with your friends? Counting calories is so dumb. Just fast and eat whatever but in moderation.
This is just the video I needed to confirm my theory (mentioned below).
I did keto and it wrecked my body, literally! I tore both of my menisci because my body got so weak doing keto and caused me to lose a lot of muscle (without training/cardio).
And so, I had to quit.
And my gut feeling was telling me to do strength training first (with an adequate amount of protein, carbs, and fats in my diet) to recover from that before I start doing fat loss.
Thank you for this, Jeremy! I am now following a 3-day weight training with 3-day 30-45 minute walk, and I'm feeling great!
Outstanding. I’m losing an average of 3 pounds per month, and I’m happy with it. I eat balanced meals, and never feel deprived. It’s been about 4 months and I have not felt any need for cheat meals or binging. My calorie deficit is about 200-300 per day. The progress is slow, but steady. I’m happy and looking forward to losing more fat through the months, years. Thank you for not encouraging fad diets which are often unhealthy, and almost always unsustainable, unnatural.
Do you still get better in the gym? or is it break even in terms of the strength gains?
Now this is what people should expect when losing weight. Not getting lean in a short time and crash but actually make it a lifestyle
Max Van der Stricht hi Max. I love the energy I get, and yes, performance is definitely better. I haven’t lost any lean muscle, but I’ve been able to lift heavier with less effort. Focus is much better also.
Wadizzit I can’t stand fad diets. I’m
a girl by the way, and it’s really irritating to just focus on eliminating foods. I’d rather take my time, and have the patience to do it the right way. When we deprive ourselves of the needed nutrients, our body recognises that and becomes rebellious. I love the food I eat, and I love the energy it gives me during my workouts. I feel happy all day. 💜
@@sohalidina That's some good feedback indeed! I am seriously considering buying a scale to weigh my food.
I went from 300 to 190 and now ive been struggling around 220 to 230 and ive lost all motivation. Im sick of counting calories. Im sick of my lifes main focus being food and weight loss. Ive been over weight since i was 10 and im just tired and over it.
dont worry, it will all be worth it in the end so dont give up. Also you dont have to count your calories every time. If youve been counting calories for a long time then you can probably estimate how many calories youre eating by just looking at the plate.
this is me. I was 100 kgs then 79. I'm tired of counting calories and just wanna give up. First 3 months had the most progress.
@Brendan Loftus thank you. Still trying 👍
some unsolicited advice...eat plant based whole foods and you dont have to count calories. i also began intermittent fasting (20:4) and dropped a ton of weight. whatever you do has to be a lifestyle change meaning it cant be temporary or else youll simply regain after you stop. lastly drink tons of water and go on long walks. good luck.
Counting anything is setting up for failure... there needs to a principles based easy to follow way...OMAD Keto
Glad I found this dude, I have been basically only eating less, and putting in the exercise for 3 months, and I've lost a good 7 kg. Although I have hit a plateau, which almost demotivated me until I decided to come back to reflect on Jeremy's video. I'll come back in a couple of months, and I'll tell you the results that I got during the months I'm gone. I PROMISE I will not fail you.
Don't give up
Well?
any results? pls dont tell me you quit
It would be really nice to have a video about gender differences with diet and/or training.
Because when I started training harder I bascially did everything just like "it was said" for men. But apparently there seem to be a few differences.
I tried researching on my own but it is really tricky and I dont really get it.
Keep up the good work!
my issue is im around 195 and I'm not currently able to hit my required caloric intake every single day for more of financial and Corona issues
Could you do a video on you going grocery shopping on a minimal budget?
dinodude18 that’s tough. I’d recommend:
1) starting with a base of oatmeal, brown rice, carrots, eggs, bone in chicken, and bananas cause that stuff is always cheap
2) I rotate my other fruits, veggies and meats based in what’s on sale that week
3) if it’s on a great sale, buy and freeze. For example, my store had blueberries 99 cent pint last week so I got a bunch
4) talk to the butcher at your grocery store and find out what time of day they mark down the meat
Hope that helps man good luck
Hlo
I'm VERY impressed by how far you've come Jeremy
His intro was literally the summary of my life for the past two years
Jeremy’s video editing game is strong here lol
nplink.net/j3wow9h6
I personally believe the actual counting of calories is a huge factor in maintaining a “diet”. Personally for me, I’ve tried a whole bunch of different meal plans and found that counting calories just adds an extra barrier to your mental health and starts to affect your social life. I don’t believe it is a “lifestyle” to count every single energy unit you take in. I’m a soul believer in primal/paleo/ overall listening to your body. I find this approach is one of the best “lifestyle” changes someone can make. You don’t need your phone or a scale you just eat healthy and eat when your hungry worth a focus on protein and veggies every meal. Another hug tip is to find the foods you enjoy most; why would you go vegan if you hate beans and legumes and soy?? Doesn’t make sense right, or why would you try to incorporate whey protein powders into your diet if you have renal or salt imbalances ? You wouldn’t. Listen to your body and eat in moderation.
For experience and reference cause people care: I’m a biology major and Physician assistant student. I’m a relatively lean calisthenics athlete with intermediate to advance body movements. No body builder.
nplink.net/j3wow9h6
some people can’t just “listen to their bodies” they end up overeating and unable to lose weight which is why calorie counting is important and weighing your food which takes 2 freaking seconds it’s not rocket science. I’m still able to eat foods that I like and maintain my weight. I lost over 30 pounds and kept it off for 2 years. When I go to social events or out with my friends I don’t track but I’m not stuffing my face either and get right back to it the next day. The best “diet” is one you can stick to forever.
I honestly am so stressed out. I have lost weight twice in my adulthood. I was 300lbs in high school. The last time I lost weight was 2019 where I reached 237lbs! I wasn’t really stressing about food and I hardly worked out. Then in 2020 I started gaining weight, even though I busted my ass delivering for Amazon. I would skip breakfast a lot and binge a few times a month. I reached 278lbs. Come 2021, I begging heavily cutting my calories, around 1200-1400 and heavily exercising, yes tons of Cardio. I have lost practically no weight, I stay between 175-178. This is for 8 months straight now!! I watched this video a month and half ago and began slowly increasing my calories out of fear of gaining weight too fast and also began focusing on muscle growth. I am now eating 2,200 calories a day, but I am so scared to eat more. I am truly struggling with my self-esteem and just want make sure that I do the right things for my my body. I went down to 274, but slowly creeped up to 276… so essentially the range I have been in all year.
Jeremy big thanks man been watching your videos for about 3 months now maybe over and I’ve dropped an unreal amount of weight while toning up a fair amount. Only using home workouts atm tho as gyms around me are closed for the time being but still much appreciated I love watching your stuff you always go so in-depth and I think that learning all this has made me understand where and what I was doing wrong in the past so keep up the great work 😊
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The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.
I was just thinking of how to get rid of my lockdown belly and jeremy heard that
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Or you can just do calisthenics.
IV BADSPORT VI5 how?
@@GranCraft168 Thank you. He, she, or it probably don't even know what it is.
Last Minute Heroics Fr 🤣🤣
This explained the exact problem I have
what was your problem?
Yeah, what was your problem?
Same here !
I have been doing OMAD (no sugar, soda, etc) for 7 months and it's definitely not working for me. I have gain 4 lbs eating once a day :(
I guess I'm eating too much.
E.S. Slc lower your calorie intake either to small portions of food throughout the day or 3 meals but keep it at 1500-1200
this sounds a lot like a bulk up and rip down way of life! just explained scientifically
I needed this! Is my first week back at the gym after a year closed due to covid and even though my weight stay the same, I've noticed a bit more of fat on areas where there were not before and I was losing my mind on how I was gonna change that, so this video is really helpful! Thank you!!!!
Hi how are you?
I just wanted to let you know that I'm now partnered up with a company where we distribute health & wellness supplements. They are all natural (plant based) and have some amazing health benefits.
They've helped thousands of people across the globe to achieve results in terms of weight loss and their health.
I'm so excited for you to give it a try and join me on this journey!
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I'm still in the process of losing weight. this is good information for me.
I lost weight really quickly at first because of my intense calorie deficit, work load, and gym time and got back to my high school weight. I've plateaued now that I'm back at the weight my body has been for years. Now it's really hard losing more because now I know my deficit was too low and have been working on gradually increasing it. I haven't put it back on but I'm just tryna make sure what I'm doing now is sustainable and I can do forever. Hopefully I've changed my habits for the better.
Me watching this waiting for my Domino's to come.
Everyone needs a cheat, psychologically and metabolically
I’m watching after I devoured a whole pizza😂😂😂😂😂
Step1
Go to the gym
Step 2
Cant go to gym - Covid 19
Step 3
Go back to step 1
= P
lazy shit
Do home workouts, Push ups, sit ups, dips, squats, that kinda stuff.
@@ColtRaids I do a lot of push ups and sit-ups and I drink plenty of juice.
Step 3
Buy at home gym equipment
Fixed that for you.
@@dyegsitsw954 Step 4
Realize you're broke
go back to Step 1
i used to be someone who thought was hopeless at fat lost and thought i was forever stuck but then i decided to start dieting and i maintained it for over half a year and i started seeing abs. it really is possible if you put in effort to maintain diets that are for the long runs and patience is key.
this is one of the best videos I’ve seen in all my years on this journey! Cant wait to try
what's really frustrating is when your options are very limited. I'm still dependent rn and we're not wealthy enough to obtain all the necessary things I need for my fat loss journey. This somehow just leaves me with intermittent fasting, calorie deficit and working out (cardio and some lifting) not to mention that I'm not getting the proper nutrition that I need everyday (100+ grams of protein etc.)
Damn your video production quality has become so much better over the years.
nplink.net/j3wow9h6
The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.
There’s a good reason why he has over 2 million subs! Great video! Very educational, Cheers.
It's good to know my plan is solid. I've lost 32 pounds in the course of roughly a year so far by decreasing caloric intake (not eating at night essentially). I've still got another 25 pounds I got to lose, my goal is to loose them in another year. After that I learned now to reverse diet for a little bit in order to maintain my goal weight, then increase the weights and bulk up by 15 pounds and cut down another 10. With that I'll be able to get the physique I have never had before!
Great timing on this video. I started in mid-march at 265, and have been following a solid nutrition plan, weight lifting, and 4-6 miles a day of walking. I am down at 222, but have gone completely flat for the last week which is unusual. After watching this video I am going to start bumping my caloric intake up over the next month to move back towards maintenance and prepare for another cut in couple of months from now.
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Piperinox is a dietary supplement that supports weight loss and is characterized by an extremely rich formula, which includes as many as 7 natural ingredients.
How are you doing 2 years later?
@@Herbaling Well I was doing great, then I got covid. Got through it, but when i went to the gym i was just gassing out so quickly. I ended up stopping working out for a year. Gained some weight back but am back down to 245. Hoping to get back in the gym and get right. Covid is B man.
Line crossing "YES"
My OCD levels = 📈
I'm here because my calorie deficit was working really well, I was 78kg down to 71.7 (as of now). I'm worried that I'm also losing muscle weight, so here I am
Eat less and more healthily, walk a lot more and at a faster pace or jog/run in the morning. Sometimes you will be hungry just be okay with losing muscle for now. Once your stomach thins out start lifting again.
You know he is better than any gym trainer and he should write a book of his own
Who?
hari prasanna he
Ok so this is what I’m experiencing now. Sometimes I feel like I’m too weak to complete my routine workout and I just happened to feel like it’s due to my diet. When I increase my calorie intake it usually helped me to get that energy back. I’m just worried I’m doing it wrong before I found this video. Thanks bro. Keep the good contents coming.
If you get tired from not enough food, then i suggest you to increase physical activity, so then you'll be abe to eat more
I was on an extreme diet ..i was just consuming 800 calories for 2 months..i lost alot of weight but didn't feel good. It affected my mood and caused hunger cues. So I started to increase the calories gradually ,100 calories per week . And now I'm consuming like 1200 calories. Im still working out and I haven't gained weight. I guess my body has adapted to the 1200 calories. Now I want to maintain this weight. I'm planning to continue increasing my calorie intake by 100 till I get to my maintainence calorie. And then I'm planning to increase the calories above my maintainence calories by 100 or 200 n see how my body is reacting...
Thanks Jeremy for this informative content!😃😃
Jesus Christ that is very low. Please be careful. Unless you are 4 feet tall and don’t work out at all then I would keep increasing until you find a good maintenance level
u r seriousley low on calories
That is very very low, before going into any other extreme diet consult with your doctor. Honestly, consult your doctor right away. Your body is lacking the nutrients it needs to function appropriately.
Stop trying to rush fat loss. Slow and steady.
@@Limit5482 thanks 😊
ive been able to stick to low calories to the point ive corrected my BMI drastically. the key for me was a life style change! no illusions of going back to my old ways. when my exercise increased to comfortable levels my diet changed to reflect that but again, to a new life style and choices.
Jeremy today was my fist day of your shredded workout and I must say I definitely felt it in muscles I didn’t even know I had. I can’t wait to send over my 3 month transformation keep up the good work and thanks for the videos!
Start of 2021 I weighed 235lbs. I started dieting in August and by the end of october I was down to 224lbs. I decided to starve and in 4 days was at 215lbs. I switched to a 200cal diet for 12 days and hit 210. I am now 209lbs and have been eating 500 calories or less a day for nearly 3 weeks. I can't lose anymore and with a goal of 199lbs by the end of next month, I'm not sure I can do this...
I've been running a lot, and am now up to 5k a day. I do hours of cardio workouts everyday, I'm not binge eating. I hope this video of yours helps, but idk if it will. I've not been hungry at all. I don't feel bad. I'm excited for whatever diet possible, I'm just trying to lose weight that I can't lose for some reason.
Yeah 500 calories a day is FAR too low my dude. Your body is starving, it'll be maintaining fat and therefore, you need to feed it enough calories so that it drops the fat and is properly fuelled, but not too many so that you end up gaining weight again.
Great vid man, I’d love to see how to accurately calculate calories burned lifting weights, it seems this is often overlooked compared to calories burned during cardio
Not much at all, the afterburn also doesn't exist it's all broscience. But when your muscles get bigger they consume more energy at rest and that's what we want.
I reverse dieted by adding an additional 50 calories a day per 2 weeks, I think a jump in 400 calories immediately at the end of a diet isn't very stable.
How To Diet To Lose Fat FOR GOOD (4 Phases) NOTES:
Yo-yo dieting affects your metabolic adaptation. The more you yo-yo diet, the more friction you add to your weight-loss journey.
Loss of lean mass
Get your body to the point where you can start calorie deficit again
Phase 1 (Recovery Phase)
- 1. Restore lean mass
- 2. Restore Hormonal Balances
- 3. Get you ready physiologically
Multiply your body weight
(it takes 1-4 months)
Phase 2
You NEED to do this right.
1. Slow Rate Of Fat Loss
- 15-20 percent calorie deficet
2. intermittent Dieting
- don’t be afraid to take it slow
- have those diet breaks
- eat a high protein diet
Phase 3 (Reverse Diet)
- instead of having a calorie deficet, go back to your new maintenece diet
Phase 4 (Maintain or build)
LESSON: Cook your own food, so you will know the proper and right ingredients you put in your food.
What if I can't cook ?
@@Kanal7Indonesia there are easy ways to cook. You don't need to be professional.
@@Kanal7Indonesia literally just put chicken on a pan with olive oil and add a bit of seasoning. Voilà easy protein meal. You can also add potatoes as well. It’s the same process as chicken, but just dice the potato. And steam vegetables, it’s that simple. For other meals hmu, i gotchu with some meals i make throughout the day
Calories IN VS Calories OUT. High protein, a lot of good exercise. In this phrase there is everything you need to know 😁
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Can't wait for Coach Greg to make a video on this one.
I tried a lot of diets like keto diet, low-carb, low-fat but only balanced diet works for me. Personally, I followed meal plan from website called Dietarize, and after 3 weeks I lost a lot of body-fat, and I got six pack :D they also provide you and home workout plan, grocery lists...
It sounds great. I will try that diet! thank you
@@sebastiansmith9582 it rly works. 10kg in one month thank you
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is it free??
I literally take notes from the amount of valuable information you give us. I love this!
i don't know why but thinking about raising my caloric intake is triggering me because what ive been taught is to eat less so you lose weight..this video is helping me realize that it isn't just about that.
The body adapts to metabolic changes which is why eating more makes sense if you experience a weight loss plateau.
I just discovered your channel, watched a bunch of videos and they all make relevant sens. Thanks for sharing all this knowledge, really helpful! Bless you :)
This literally explains me to a tea. I'm so excited to finally understand what was going on. Thanks my guy!
Hi how are you?
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My cousin has been drinking Squeegee tea and says it helps a lot with losing weight
Hello sir... Big fan of your workout videos ..Just wanted your advice .. My current weight is 78 kg if i am taking this following diet with ISO whey protein then what would be the result.
My diet is below👇
Diet ( Increase)
Early morning empty stomach calcium 500mg
Breakfast 3 whole egg (either boiled or omelette) 1cup oats in skimmed milk
MidAfternoon - 1 apple
Lunch - vegetable + dal/chicken gravy( 3egg) + 2 chappati + 1 small bowl of curd
Snacks - 4 boiled egg
Dinner same as lunch + 2 boiled egg
Remember to keep fixed timing for all the meals
Have lots of water
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The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.
Been weight loss over 5 months now and started to stuck but screw this I won't back down. I will keep going no matter what. Eat cleaner work harder.
Jeremy, do you think you could include values, measurements and weight in kilograms and centimeters also? You have a big following outside the United States.
search it up on siri
I can't wait to try this! Looking forward to the journey.
today is my 2nd day going to the gym . sometimes there is quite a lot of people in the gym . as a beginner lifter, i feels a little bit insecure when im working out . feels like im always doing it wrong .
dont worry too much, i know its intimidating at first, been there aswell. You'll get way more comfortable with time and if you are really unsure if you do something wrong talk to a trainer there or just another person. Most people are nice in gyms and like to help. Just keep going and dont worry, when you see someone train with like 3x your weight or something, concentrate on your strenght
Hi and thanks for the vid. I have always been overweight my whole life and a couple months back I started working out and eating healthy to lose weight. After a month or two, I saw some results but then stopped having motivation. I stopped working out and eating healthy. I am now heavier than I have ever been and more overweight. I will start my new journey at a healthier life and this time I'll actually try to keep it up. I want to change my life not just lose a few pounds.
-Currently at the first phase
I have been so scared of doing it wrong. But I was doing it right the entire time
IM HERE BC OF QUARINTE i use to be so skinny now im going to do this again
Dude wtf I was just watching your 3 other fat loss vids and then this popped up lol
The best fat loss video I've ever seen. Excellent synthesis and communication of the research
I lost 12lbs over the course of 2.5 months and I did it quite easily. I’m a girl, and I don’t necessarily care too much about making a lot of gains, so my approach might not apply to everyone, but what worked for me was 80% calories in calories out, 15% wearing a waist trainer and 5% exercise. With the waist trainer, it prevented me from over eating, aiding in my deficit and I lost 2 inches around my waist as well. I did not shy away from carbs, but as a previous vegan, I suppose my body got used to a high carb, low fat diet so that’s what worked for me. Protein was priority for sure. I did a lot of walking to places, like I would walk to my boyfriend’s house instead of driving, I would walk to groceries stores, walk to work etc. and 3 days a week I did light resistance band exercises at home. I’m now about 21% body fat, have a nice shape, and yes I don’t have a huge booty, but as a flat Asian girl, I’m just glad I have something back there haha
The key is also I did diet breaks where I would eat at maintenance for 2 weeks so my body can adapt to the new weight, that way it doesn’t freak out on me and force me to binge eat back all my progress. I usually would incorporate diet breaks before my period because that’s when I need it the most haha oh another thing, I have a huge sweet tooth, and in the past I would ban myself from desserts, that just sadly resulted in me binging on it all. Now I eat sweets almost everyday but in moderation, like I would allow myself 1 mochi ice cream a day, which is only 45cal etc. so I never feel deprived. I also get influenced from a lot of healthy Asian cuisines like Japanese which naturally helps you eat less calories
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hey
i am looking forward to lose weight i am not fat to start with i am slim but my belly has started to get little bumpy
i am thinking of eating 2 boiled egg a day and nothing else alot of water a day is that ok
Just wanted to say thank you for this video, it helped a lot to make me understand the idea of weightless and help on my journey.
1.5x speed, thank me later
:)
I’m trying so hard to do my diet but my parents won’t let me go without seeing me eat all my food first, which consist of oil, sugar, salt, and so many things I’m trying so hard to avoid but unfortunately thats how parents are. They say that I’m skinny already and that I’m just going to turn anorexic, but they don’t see what I see under those clothes...I hate it. I really do.
you are a kid. enjoy your life and dont diat.
I agree. I was so young when I started obsessing about weight loss. And being a kid my parents were the exact same as yours controlling what I ate. I wish I never cared as much and just enjoyed being a kid. Our bodies change, the way it looks now won't be the way it will be when you can control your portions. Be a kid please.
Don't avoid salt. Salt is 0 calories and demonizing sodium is a dangerous mainstream lie.
Have salads with ur meals(cucumbers, tomatoes, onions, etc) they are low calorie but nutrient dense and drink more water
Bro I have the same problem
Timestamps
Phase 1 4:36
Phase 2 7:06
Phase 3 9:37
Thank you so much!!
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When you realize the fat you want to lose is actually so much energy that needs to be used, you put it into perspective that you won’t fucking die from a calorie deficit. I hope this encourages someone.
The main thing to know is ... Keep training for life ... We cant get instant result, everything keep getting worse as we get older
So train even in the afterlife
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I like the tempo of your voice. It’s very relaxing and reassuring.
Him grabbing the bear in sleep is so cute !
#livinginparentsbasement
I know right 🧸🥰
No Rachel, it was not.
@@marc416 yes, marc, it was, accept it
@@maisha8450 um...no..and you can't make me.
Phase 4: turn your head and open your mouth
underrated
Fr feel confident with this. I think this one is actually gonna work
nplink.net/j3wow9h6
The product supports the digestive process, speeds up the metabolism, helps maintain normal blood sugar levels and allows the body to cleanse toxins.
This is what happened to me I lost so much weight but after I was so hungry I just gave up and started to over eat now I’m fat! I’m trying to lose weight and gain muscle this time and also try to keep a balance in my lifestyle which should help me not to over eat and stick to the program 😅 wish me luck
Did something change?
omg i love that you hug a plushie while you sleep!