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I've been doing all of this since January of this year. It works. I've lost 108 lbs!!! Started at 287 lbs. Now I'm at 179 lbs. I have a cheat meal every Friday night. Or Saturday night. Burgers and fries or Pizza. Whatever I feel like. It's one meal. The rest of the week I'm eating correctly. I literally feel 25 years younger. I feel great.
I can attest to this. You just stop eating junk, it's tough for a bit but then you beat the addiction and all of a sudden that stuff doesn't even appeal to you anymore. Now when I do eat that kinda stuff, my body complains and I get motivated to do it even less. Most of the time I just say to myself "I don't need that stuff" and it's enough, I'm not even resisting temptation since it's not really there. Big mental game more than anything, but super effective.
Same for me, it was tough to get away from junk food, but after you get over that hump, it gets a lot easier not reach for it when you're hungry (or just bored). So if people can make it though the withdrawal period, you are pretty safe from relapsing; honestly the stuff I used to eat is unappealing now and I feel way better.
I'm done with deep fried foods, and I'm fine with it. No more french fries, mozarella sticks, etc. It's not just the calories. When you realize the kind of damage these inflammatory toxic foods do to your body.. the bad re-used oils at high temps for example.. you just don't want them anymore; at least that's what's worked for me.
Same I did it for so many years that even when I stopped working out, my diet stayed from a mostly lean diet, and while I have it sometimes, I can’t stomach it anymore. I feel the difference it makes in how my body functions and feels
I saw where even if you drank one regular can of soda per day, after a month you just consumed 4 freak'n lbs of sugar. Well, I basically drink 1 DIET soda per day. That stops now. I wonder if aspartame affects memory cuz I swear I'm losing mine. Lets do it!! Junk food no mas!
Great job. As a cardiologist, I motivate my patients the same way. Focus on healthy things you need to do rather than focusing on completely avoiding negative food habits. Focusing on the negatives creates anxiety (for example, I can't eat pasta anymore) which then leads to people avoiding the start of their journey to being healthy. Also agree that we are counseling on eating healthy the rest of your life and not a particular diet
@@cag19549so he says “rather than completely avoiding negative food habits”…. It is well proven through research that when you tell people “you can never eat this, this or that again. Cut it completely out”, then our brains focus on that and obsess and then often overeat it. Eating anything in moderation, even with T 2 diabetes, is completely fine (saying this as a health care professional). Moderation is the key. And, ADDING exercise is so very important. The more focus on deprivation, the harder it is to maintain and people more likely to fail.
@@cag19549cag, you misread. He/she never said you shouldn't avoid the bad habits, but that a better way of removing them is to focus on what you CAN have instead of what you SHOULDN'T. Exactly like Jeff mentions in the video. It's a way to prime your brain into not feeling negatively about the process.
@@cag19549Are you a doctor? Because he is and does it for a living. Eating “healthy” is just as much mental as it is physical or your appetite. Some people can completely cut off everything that is calorie dense. Others will drink and eat chips. I’m sure the doctor would say that if it helps with cravings or getting a mental “diet” break, having the occasional drink or chips within a reasonable amount is better than eating like crap all the time.
That reminds me of a joke; a doctor tells a man that he has poor health, and he should stop drinking for a while to see if it gets better. To which the man replies; can't I just drink more and see if it gets worse? 🤔
Been subscribed for roughly 6 years now. This video is about a subject that you’ve touched on before, but I love that the more you come back to this subject, the more you’re able to articulate a long-term solution to staying lean. This video is all about changing your mindset and I love it.
This is one of the wisest videos you've ever put out, Jeff. In Daoism, trying to force something to not happen (depriving) is bound to just cause it to happen. Type two diabetic here. I eat sweet potato all the time, lots of healthy fats, and drink red wines occasionally. But I eat 150 g/day of protein, train hard twice a week, make sure I get at least two sleep cycles per night. A1C is under 6.5, my endocrinologist didn't even test all he could've last visit because he was so confident in my health at the time. Self-control is a tough-love virtue we underemphasize in our culture of surplus.
Thank you Jeff. I am a mom of 4 and have plateaued in my post-partum weight loss with my last baby because I put all my weight loss “eggs” in the breastfeeding “basket”. This led to me overeating because I would “lose the weight while nursing…” 🤦🏻♀️. This video has reminded me of how going back to the basics is where it’s at. Like you said, there’s not secret method or diet, ect. I am empowered to take control of my nutrition and encouraged to be consistent without having to give up my café con leche in the morning. As a latina and mom of 4, this is my life line! I have subscribed to your channel for years and have enjoyed your nuggets of practical advice, tips, and positive encouragement. This one just stands out to me in my current walk in life. Again, thank you SO much and please don’t stop doing what you do. God bless you!
Jeff changed my life. I've never counted a calorie in the last year and I'm maintaining enough fat to make strength gains and 90% of the things I learnt about fitness, Strength, nutrition, recovery and injury prevention, I got it from Jeff. I've gained over 27kgs in just 2 years of my lifting career. It's all because of Jeff. He is the best
Fck me! I just realised that I've been watching Jeff since 2009... That's 15 years!!! You feel like family already man. I'm so happy for all your success, it's well deserved 💪🏼
I´m 46, and I am in the best physical condition of my life. I´m doing 4 weight training/week, 2 cardio, good sleep, no alcohol. Thanks Jeff! I´m watching your videos almost everyday.
this is the whole point. Our lives require fun and not live like a monk that is praying to fitness gods . We need to drink , we need to socialize , friends meeting requires you to eat copious amounts of food. Good food, fun food , interesting food. The whole idea of living like you do is not solving the problem . It needs to be solved with all of the above as a part of life. Who has good sleep with bad economy and 2-3 kids? No one. Just a small example. Your theory is like car company telling you that the car smoothly goes for 2 million miles IF you drive on a flat roads , no change in weather , great lubrication, engine check every 3 months. Well yea , even piece of shit car can function well in those conditions..
@@lovelife1867 I don't consider myself a "Buddhist monk" for not drinking alcohol. I don't feel sad about not drinking alcohol, but I understand those who suffer if they don't drink alcohol, it's the most widely consumed legal drug on the planet. Exercising like I do, even more so at my age, allows me to eat "fun foods." In fact, I consume carbohydrates without the problems that they cause in sedentary people. Regarding rest, it is perhaps the most difficult point to achieve (much more difficult than having good nutrition). But good rest is the basis for good health in the long term. If you don't rest well, training 6 days a week and eating well won't do you any good.
@@pablomazzei2569 you are missing the point. You never mentioned shit bosses, crying children, mortgages , legal issues , divorces etc. Alcohol and other goodies are a way to survive in this God forsaken world that focuses on profit , good looks, and shuffling until you are 80 and ready for the ground. So you will live 100. So ? Then what. Doing what you are doing does not change the fact you just spent more time in this hellhole.
@@lovelife1867 You are wrong. I'm not doing it to live "100 years" I do it because it gives me a good present. The entire list of events you mentioned are part of life. Try going to the gym (4/5 times a week) instead of drinking alcohol. You may find it a more interesting "goodie"
@@pablomazzei2569 a -a . I exercise a lot but will never skip drinking just to look better, fuck looks, I am almost 50 , I don't wanna rizz up some 20somethings. Also I have some medals from early days to remind me how NO LIFE looks like. Train train train, to what end ? Please, you are trying to explain to a father how children are made..
Such a great lesson you give here. Well done. So many of my patients are on a couple blood pressure meds and a couple diabetes meds. They could be off most, if not all of the meds, by adding lean muscle mass, resulting in weight loss and improved insulin sensitivity. Not often, but every once in a while a motivated patient believes me, and gets in shape. Nothing better than decreasing dosages, and then being able to delete a medication from their life. It’s the best thing to see someone have success for their health, and it only reinforces the good work they’ve done, and we usually go on to delete more.
If they think he's "stringy", then most of men must be invisible to them. He's above average. And this is not really men's problem since people's perception on men body types nowadays, are being effected in a wrong way by steroid users and genetically fat bbs who are being portrayed as an "ideal" male body. They are actually fat, genetically unaesthetic looking. Not everyone else is skinny and they are "normal" as they claim but they are fat. That's for sure. I don't know when will people see this...
I used to think that hard work was the key to success, but over time, I’ve realized that knowledge is even more important. I recently discovered Borlest’s subliminal for fast learning, and it’s really helped me absorb information more quickly and retain it better. This approach has opened my eyes to the importance of continuous learning and self-improvement
Thanks for this Jeff! So well said :) I wouldn't normally post but I just wanted to say how right you are on this. I've been following a similar plan for myself over the last few months and the results are awesome. It's always been a nightmare for me as I'm severely ADHD and previously I could never do something if I "had to" or was forced to, I try but nothing would ever stick. Now I'm really enjoy the workout program my PT has me on (I started working with him around the same time - a few months ago), all the nutrition stuff became so much easier becuase there's such a positive goal! It's like by focusing on all those positives as you say, I found that my body started to really crave more good stuff, protein, veggies, fruit, etc and didn't really want those carbs anymore. Don't get me wrong, I still have a cheeky burger and fries or a pizza as a treat once in a while, but on a daily basis my body just really needed these healthier things to sustain the work I'm doing (strength training alongside regular swim training and a love of cycling). All this was from someone who used to order takeout pizza nearly 3/4 times a week, because before I was diagnosed I struggled to even motivate myself to cook for myself. Keep up the good work, this is such a lovely confirmation that we're on the right path! Best wishes, Gavin :)
Things you might be trying to deprive: 3:00 Fats, 4:20 Alcohol, 4:45 Carbs He recommends Instead of trying to deprive yourself of 3 things above to be lean, have 3 things below in check, which allows more room for the things you're tryna deprive, and therefore long term Consistency. 6:10, 8:25 Protein 6:30, 9:15 Train/Conditioning 6:55, 10:30 Sleep
Jeff I don’t know if your going to see this or even read this but I sincerely want to thank you from the bottom of my heart, I am a 15 year old trying to get in shape your videos on how to build each head of the bicep tricep shoulders, back etc they have been a huge help thank you I hope you enjoy the rest of your day .
You are in the right place. There is a lot of "fitness" garbage on the net. Jeff is educated, intelligent, and offers sound, safe guidance. I wish I had someone like him to follow when I started lifting in high school back in the early '80's. Instead, we had steroid eating bodybuilders as role models and coaches who meant well and pushed us hard but didn't have the physiology background Jeff has which led to training directly into some injuries.
13:36 I cut out alcohol this year and have lost a lot of weight. I didn’t do anything different this year but that. It makes a difference. My life has changed.
I did the same with bread; amazing how many people are hooked on the stuff. Couldn't imagine eating it now - but I'll never give up my glass of red with dinner or my Friday night Old Fashioned!
masterfully simple while covering all the key what's and why's. The difference between all the j-off "only in it for the money" people and a pro who's figured it out on his own for so long that he can deliver what you most need to know, about a subject that overwhelms all of us, in 13 freaking minutes. Much respect and hats off to you man.
Great video Jeff. Ive been watching your content since i was 15. 23 now and anytime anyone asks how i got in shape, i recommend athlean x. Like you said, its not easy but its simple. Consistency and gaining that motivation by putting in the work to be consistent is key
Regular exercise, regular (and more) sleep, little or no alcohol, no late eating. Was 93kg, now 76kg of lean muscle and heading towards 60 year's old. I lift weights, run 5-20km, cycle on and off road (typically 50-100km per ride, but can be 150-200km). Consistency is key. Replacing negative behaviours with positive ones. Oh and a health tracker (I use Whoop). Sorry for the metric weights and distances. European here.
One big thing I noticed is that just moving more and doing more cardio helped grave my hunger ALOT. So now I try to do this new rule. If I'm hungry before I eat something I need to move, even if it's just a walk or a bike ride , just moving really helps me control my hunger.
Chicken, Beef, Fish, Veggies, Fruits.. been my diet for a year now after some health problems. I've built myself a home gym including all I need so far, and I keep upgrading. This summer alone, end of June to now, I've lost 20lbs while gaining mass. I created myself a top class workout plan 3 weeks ago, I work out 6x a week + an active recovery day. I'm in my gym 3-hours a day from 6am to 9am and I love it. I got a real good diet plan, calories are counted, reps and volumes are counted in a Google Spreadsheet. I've never been this focused. It doesn't even compare to past times I went to the gym. 30-ish pounds down to go and I'm done with this overweight shit forever. You are one of my new inspirations, Jeff, and I will cherish this upcoming 6-pack daily. Thanks Jeff. I love you a ton for helping me change my life in your own way.
@@jrocha82 Thanks. To be clear, I don't think "I need to" be in there 3hrs a day. It's just my routine. Especially on upper body days, I have 3 of them in the week, and 3 lower. For upper, I have 12 exercices of 3 sets each, but two of them target the chest. Dumbell Bench Press and Flyes. I do 2 on a flat bench, 2 with a low incline and 2 up incline. So six sets for chest for each. I also do quite a bit of abs and core workouts. Plus the treadmill for a good 10-15 minutes to start the session. Rest alone between sets amounts to nearly 1h. Lower body days are less crowded, 2h is generally ok. This is my list of exercices for upper body days. Dumbbell Shoulder Press Lat Pulldowns Dumbbell Bench Press Delt Dumbbell Rows Side Dumbbell Lateral Raises Face Pulls Dumbbell Flyes Dumbbell Hip Hugger Bicep Curls Tricep Pull Downs Skull Crushers Hammer Curls And this is my lower body routine. Some upper included that target specific muscles. Step Up/Down Cable Pull-through Floor hip thrusts Leg Curls Reverse Leg Curl Calf Raises Y Raises Side Lying External Rotations Forearm curls (front) Forearm curls (Back)
@@mr.nobody2244 So far so good. I think about the gym every morning I wake up. I'll adjust eventually. But I'm lovin' it so far and my body seems to love it too. (see what I did there, turn the slogan of a crap burger chain into a gym motivation mantra. Boom!)
On the sleep thing its 100% true. Im on the high end needing 8-10h a night really minimum to not effect my energy levels. While I have friends who think 6 hours is a good nights kip. Man, if I did 6-7 hours a night by Friday I am a wreck running of pure fumes and grit.
I took the same approach during Covid before started following Jeff and I feel reassured that my approach was the right one. I lost 20 lbs but most importantly went from 25% body fat to 18%. Still working towards my goal of 15%. This video is definitely helping me on achieving that goal. Thanks Jeff
Great philosophy! I have used this same argument for many years with many things. I teach horticulture. I tell people to focus on your grass (lawn), not the weeds. Do what the grass needs and the weeds will naturally be controlled. This works with many things in life. Thanks Jeff. I have enjoyed your videos for many years. You are the real deal!
My doctor recently told me that my food addiction messed up my liver and I had to make a change or it would only get worse. I did some research and found a new nutrition plan that I think will help, but of course there’s always doubt. My new plan aligns greatly with what you’ve just said in this video and I can’t express how happy that makes me and how reassuring and perfectly timed this video was. Thank you ❤
Focus on lean protein and fibers, keep saturated and trans fat at a reasonable level. As you lose weight (calorie deficit) and stay active (walk >8000 steps/day, resistance train 2-4 times per week) it should improve. Oh, sleep and hydration is important as well. 👍
Probably the best and most realistic in expectations fitness advice video you will ever see. Inspiring current fitness enthusiasts while at the same time motivating many current sedentary individuals into the world of fitness fold.
I''m 38 years old and started my fitness journey with your videos. For the past 4 years, I've been doing weight training and calisthenics, working out 4 days a week. I've seen great progress in my muscle development, especially in my core, deltas and biceps. However, I've never tried protein powder, and to be honest, at my age, it makes me a bit hesitant. I try to get my protein from meat. I would really appreciate it if you could make a video about protein powder usage and recommendations. If I were in the U.S., I wouldn't hesitate to buy your protein powder, but here in Turkey, there are other brands. A video on how to choose and use protein powder would be incredibly helpful. Your channel is the only one I trust for this kind of advice.
Save yourself the money and if you like it, get some powdered peanut butter (25 grams of protein), organic porridge (about 11 grams of protein) and some bananas and have them in a bowl either in a morning or late at night. If you take your mind off it, it seems like caramel oats. You save plenty of money because for example for me, I went through a tub of protein powder within a month which cost me £32 but the porridge, peanut butter and some bananas was £6 and it lasted me about a month because I don't eat it every day of the week. Another thing is, protein powders have plenty of sugars and other things in them.
it's gone up a lot in the last 5 years that's for sure, buying in bulk is probably cheaper, it's so convienient, I drink one shake a day in the morning because I'm not really an early breakfast person...online is best, check out reviews because there are so many out there..
If you're worried that protein powder is unhealthy or unsafe, just know that the main ingredient of most powders is whey, which is found in cow's milk. So you're basically just consuming powdered milk.
Great stuff. This dude gets you on track. Been doing his ab workouts everyday and adjusted the way I’m trying to build some muscle. No joke, his methods are spot in. Seeing the difference in my progress without question. Thank you Jeff!
Some things that have helped me: 1) Learned to cook my own healthy food. A lot of vegetables cut small, coated with salt, pepper, garlic (and often a bit of olive oil) roasted in the oven 400 degrees for 25 or 30 minutes taste great. Cube some super-firm tofu and toss it in for easy protein. 2) High quality skyr (like yogurt, but lot more protein per 100 calories) mixed with protein powder and some berries-- if you'd like-- is an easy way to get 50+ grams of protein in the morning for only 350-400 calories.... The 4% Siggi brand tastes great, I use it in place of sour cream for taco night, and I've come to like the taste better. 3) I'm not sure if alcohol is directly a killer, in terms of losing weight, but for me it hurts my sleeping if I drink too much or too late in the day, and lack of sleep is terrible for losing fat, plus bad for long-term brain health. I've cut down a lot and generally feel better now, 43 years old. Sometimes I still drink 2 or 3 earlier in the day, but only if I know I'm not driving anywhere.... It's not worth drinking if I it may kill my sleep. I'm not a spring chicken anymore. Late summer chicken on my good days.
With the regard to the vegetables cut small, I do the same but I have been finding that if I cut, freeze and bag them (in bulk in my case), the freezing does half the cooking and I only need to heat them up in a microwave, or better pan to complete the job in a lot less time. Oven roasted surely taste better, however.
@@morrylauder7534 Salt makes food delicious, though. Ultra-processed food loaded with sodium is not healthy, but a sprinkle of salt (just half a teaspoon, or less, per person for a meal) can make a big difference taste-wise.
Totally agree. I still struggle a bit with getting 1g of protein per pound. I weigh 180 lbs, and it just seems like 180g of protein is a lot. Hard to attain without tracking and weighing my food. Job, Musician, marriage, exercise, hobbies, challenging to fit weighing food and micro managing that . HOWEVER, by simply having self control and aiming for high protein, I'm estimating I get between 120-140g daily, I noticed significant transformations and definition in my body that had eluded me, despite having lifted heavy for 10+ years. It's all about doing the right thing most of the time. And as you stated instead of focusing on what you can't do, focus on what you can! It's the reason I think most people fail with diets. They pick a hardcore direction and make tons of sacrifices that simply aren't sustainable long term. I don't really sacrifice anything. I could stand to drink less, which I have been doing, but by having self control, exercising consistently and doing more right than wrong, I'm definitely seeing the results of that. Thanks for sharing the excellent tips!
Are you trying to just build muscle, or also lose weight? He's recommending protein on the high end which is great for doing both. It mitigates the weight loss coming from muscle mass.
@@chasmurphy1227 At this point, mostly just trying to build more muscle and/or convert some fat to muscle. I think my weight of 180lbs is a decent weight for my height of 6'.
Brilliant. I lost 12 kg by doing this, I arrived at the plan by using common sense. I cut out sugar and alcohol and I feel great. Sleep is super important as well. I work out but nothing too crazy as I am well over 50. Wish I did this 20 years ago. I eat whole foods and fat in butter and yogurt, I don't eat processed crap and eat lost of raw almonds and peanuts. The man speaks the truth completely.
Wow!!!! You nailed it! In 13 minutes you have given the audience what other experts took hours to explain. And many ended up going for decades without understanding. I never cease to be amazed by the sheer value that you're putting out here. Bite sized. Scientifically informed. I am honored to be a subscriber to your channel. I've been seeing a lot of results from your coaching! Never thought I could be this guy. But I am now.
Thank you Jeff for a very important heartfelt message. Your idea of self control is essential to overcoming years of frustration and struggle for so many.
I figured out that my motivation on my trades job and snacking was due to caffeine not carbs. So I started with my busy days having caffeine at my first motivation crash, about 10:30 and boy that changed my snacking. From that point I cut carbs, then started prepping meals and finding flavorful veggie and meat recipes. Lost 35lbs in eight months. I do cheat on Saturdays for a meal, just a fast food restaurant and a mt dew.
I'd be interested in some clarification here. Did you not drink caffeine before and then started? Or did you have it in the morning regularly and decided to change it and wait until 10:30 to make the difference?
Amazing advice. This is about how i've been doing things and it works - so great to see validation. I've lost about 9 kilos down from 87 to 78 over the past 2 month. Still about 4-5 to go to lose that belly completely since 73-75 feels like the right place for me with 5'8 height and decently muscular. I have no problem controlling alcohol. I love to drink but i only do it to get relaxed in a social environment so i'm not all grumpy and enjoy myself. Fats also don't bother me since i don't crave them and it doesn't really affect me if i eat them or not. The hardest thing for me is carbs however. When i'm eating nearly carb free (only veggies and fruits) i feel great, energetic and don't really crave them anymore. But the moment i allow myself that pizza, bread or chocolate bar - the craving and hunger comes back and it takes some serious self-control to get me back to no-carbs. It seems to only work if i avoid them completely because a rest-day for carbs leads to an entire week of me saying no to myself before the hunger leaves again.
Jeff I've been watching your channel when I was deployed with the Army in 2011. Your videos are huge parts of the my efforts since that time (I remember all the white board days with the 'science' behind performing like an athlete. When I got out of the Army - a job where you get paid to work out daily ( at least 5 days a week) and to also eat well, these points in the vid are what I used to do (well, good sleep is real hard to get...). I have slowly gotten away from these principles since JUN 2018, but especially the last 2 years. Thank you for giving me the reminder and motivation to get back to where I want to be. I KNOW these principles work, because I did them for over a decade. I am getting back on track based on this video. Thank you so very much for it as well as all your vids over the years!!
Jeff, great to see you’re still sticking to the no-nonsense videos with top tier science-backed advice, as always. It was your channel that helped me understand the fundamentals of training all those years ago, and constantly improve my workout programme. For that, I’m very grateful - thank you!
Crazy, I was just talking to my wife about this today. Telling her the hardest part is watching what you eat in the 15 hours of the day, not that 45 mins to 1 hour of training.
I don't even know where to start! I did this almost 20 years ago just knowing that exercising and diet were important and listening to my body! I'm so glad that Jeff made this and it's 100% true for me. I've looked at many different physical fitness instructors and Jeff is always the one that I rely on for the science that I need to get a great program in place. Thank you so much!
Most success stories start with a plan, and this is a great plan. I just want to add another point: The problem with some people like me, is that the weight we gained is a result of something else happening in our lives, which makes things like self-control much harder. I moved to the US and my weight ballooned like it was a joke. I gained 30 kg (66 lbs in a year) just from the fact that I started to eat out, HFCS everywhere, and not walking anywhere but taking the car. Now that I am taking medication to solve some underlying problems (depression, ADHD-like symptoms as comorbidity), I feel like I finally have the self-control to actually try to fix my situation. In summary, there is no shame in needing help because your will is not enough. Sometimes our will is physically not enough, and receiving help is fine. At the end of the day, what matters is that we are healthy, not winning some contest against someone else. It is all about being the best yourself you can be, and sometimes that means needing medication to help you stick to a better nutrition plan.
When I went back to Europe for Christmas (!!!), I lost almost 10 kg (22 lbs) in a month! And trust me, I wasn't even controlling what I was eating. Three factors: - Better food. - I just felt like going to the street and walk around the city, because there are people outside, there is a mood, and the city is beautiful. - Eating with other people made me eat less, because: I bought the same package of chicken/bread/salsa/etc, but now instead of having to eat all of it, or freeze, etc, it was naturally spread among more people. Second, talking with people made me stop between bites, allowing me to feel fuller with less food. Being lonely and alone is a big factor for me not being able to control my diet. So I have been looking for ways to cope with it, like forcing myself to talk to myself while eating, for example putting a video and commenting on it out loud. It sounds stupid, but between that and using the small fork and spoon, or chopsticks for something like pasta, I have been able to control myself with much more ease.
@@JackDespero Being lonely and alone is one of the main reasons for depression. You cannot medicate depression away, you need to change the shit life that is causing it. I'm in the process of quitting a fairly high-paying job in Saudi-Arabia, which is basically the US in an oven, because all the money in the world isn't going to make diabetes go away, and I'm on the best way to contracting it.
Such great advice man. I've bought some of your programs and they have helped me tremendously. Here recently I've been slacking off on everything and put on a few extra pounds. It was exactly what was mentioned in this video that was going on with my mentality. I'm going to start back up my training and nutrition plan ASAP. Also thank you for what you do man. You truly are a God send.
Because of Jeff I made a goal of holding my wash board abs for one whole year. Naturally, and I still eat what I want and drink occasionally with friends and family. It’s exactly what Jeff said just have to stay consistent and keep working hard. My year is almost up I’m already excited to keep my abs for another year. What helped me in the beginning was trying to stay 90/10 always. 90% perfect nutrition and hard training and 10% to allow your self leeway to help keep consistent and not deprive your self of what you like in life. Do this consistently for every single week and you’ll see results too. Every one on here struggling to get going or struggling to keep consistent, YOU GOT THIS!!!! Keep up the good work
thats basically how you progress in most cases. I try to do at least 70% of what is good or optimal, and i get back 70% of what i could have achieved. One would look at the 30% progress lost, but If i was not flexible I would have just stressed out and quit making zero progress, instead I am hooked years later and in a great shape
Great video and much needed in this time period. Been following about 8 years now and always love when we come back to breaking down the right nutrition, eating and daily exercise habits. It's a great refresher and sort of a reboot of sorts to get back on track. Keep it simple because admittingly I try to incorporate too much sometimes to my routines. TY.
For me, it’s alcohol, alcohol, and alcohol that matter. I’ve been doing everything else right my entire adult life (i’m 58), but when I drink, i pile on the lbs, and when i don’t, i get lean. We’re talking 50 lb. swings here. I’ve been yo-yoing like that since my 20s. Problem is, I love booze. It’s my relaxation, and allows me to socialize, and i can’t get myself to give it up for good. I quit for 10 months a couple years ago and hit a target weight i hadn’t been at since the 90s. Felt and looked great, but I was wound up tight as a drum, body wanted to be around me. Started drinking socially again, and boom 50 lbs. came back in a flash.
First of all - switch out the type of booze. Instead of beer drink straight gin or vodka or maybe white wine. Second thing is snacks you consume with alcohol, peanuts and chips are the devil. You can eat much lighter and yet tasty stuff if you put your mind to it. I've been yoyoing my whole life as well, but mostly because I'm lazy. I've lost weight while drinking a lot, i just pick appropriate drinks, or timeframes. Or you can drink on empty stomach. more kick with less calories.
I am so glad you have highlighted sleep, get that right first before you can even think you are winning. I have prioritised my sleep these last few months and for the first time of being on this planet for 60 years I like what I see. sunlight first thing , then 1 of 2 coffee's, protein shake with creatine. 1 hour gym or cycle, early evening meal, no alcohol (unless we have guests) 8pm stretch, breathing exercises, read bed. Everything just falls into place. Sleep Sleep, SLEEP
Thankyou!! I suffer from TBI, and i lose my focus quite fast. So i need to work hard to keep my focus. These video’s are really helping me to reach my goals, i lost 15 kilo’s/33 pounds. By doing what i do, consistently! Thankyou Jeff!💪🏻
@@Jacktemps it isn't even hard, you just have to have some go-to meals that are loaded in protein that you love eating. My egg white omelette is 39 grams of protein in 286 calories and I crave it daily plus it has 5 grams of fiber so I stay satiated for a few hours. If you have a dozen or so old favs, it is pretty easy. 1 cup egg whites 1.5 oz spinach 1 tbsp nutritional yeast 1 jalapeno 1 oz feta cheese 2 tbsp black beans 1/4 cup salsa
The more restrictive a diet is the more likely people are to develop ED, and fasting offers no benefits beyond the possibility of restricting calories. And yeah, we can't store amino acid so we do need several meals to maximise our result, one study showed no significant impact if it's a 8h feeding window with spaced out protein intake. But if it's what someone happen to like to get to a healthy weight then so be it.
@@Jacktempsthat’s a croc 🐊….. you can easily hit the protein requirements within a timed window, as long as the window is not too short. A 6 to 8 hour window is fine, allowing a 3 hour lead time before sleep. Digestive enzymes can also help to digest the food more rapidly.
Wise advice. I figured out these things myself over the years and found that this approach works best. If you can't do the weight training because you cannot afford a gym or don't have the time, just do body weight training and go for a run around the block regularly. This is easy to achieve, and then follow the dietary principles outlined here. It works long term. I call this the thinking person's diet because it can be maintained for life every day, and every day you are a winner.
When I want something I make it my #1 priority. If you want to lose weight you Need to make it a higher priority over sugar, alcohol, fat and over eating and everything in this video will work. It’s all true. I used to train people with this exact method. It’s all basic logic that needs self control aka discipline aka make it your #1 priority. 💪♥️👍
Really like your approach. Realistic and focused on long-term sustainable results. I have applied your worst-to-best and 22-days to my workouts as well. What a difference they have made! Really works. Thanks a million for sharing your expertise, no-nonsense explanations and encouragements! Huge fan!
Key consideration for protein! If you’re 200 lbs but need to lose 50 lbs to get to an ideal body weight, you don’t need 200 grams of protein. It should be based more on ideal body weight or lean body mass. I’d just use you ideal target weight for the calculation.
True! Also, If you were to eat 200g of protein everyday, you could easily over consume fat when you eat some protein source other than boiled chicken breasts all the time.
it's often stated a pound of protein per pound of lean body mass ...so if you're 200 pounds and 25% bf you need 150g of protein to maintain muscle on a calorie deficit ...
That message is so true. I was motivated to make a "lifestyle change" with food last year once I found out I was pre-diabetic. I took a similar approach to this list where I did rid of all processed food and other garbage, but I will still occasionally consume bourbon. But on the flip side, I heavily increased my protein, started lifting again, and speed walk at my son's high school track. In 5 months, I lost 53 pounds and have able to sustain it. Again, this is excellent advice. My only regret is not doing something about it sooner. It took my health being threatened. Don't be that person.
SELF CONTROL - for me, that's spot on. 2 things that can sabotage self control; 1 processed food that's designed to make you crave more bad food, 2 Alcohol, increases appetite and reduces self control.
Tbh time restricting feeding worked really well for me. For some reason when I know I don’t eat from 6 till 12 the next day - it does not bother me at all
Thanks. I typically drink at home but I'll try eating a high protein snack at around the cocktail hour or whenever the urge to drink starts. A lot of my issues are stress related as I tend to pay attention to the state of the world.
What a brilliant and thoughtful post, focusing on the positive. Love this channel, Jeff doesn't let you easily off the hook, or take the lazy route, but he's on your side and has real world strategies that only require you to understand, make a commitment, and consistently do the best you can. Well done Jeff!
Thanks for the video and breakdown Jeff. As a man approaching 50, I've dealt with a lot of this and even had more than one doctor tell me that I need to stop eating fruit (which I make breakfast smoothies from) as it has 'too much sugar'. What...?! Would love to see you do a video on that. What's helped me get a grip on my nutrition was simply learning how to cook and meal prep. Not only do I eat way cleaner because I'm not leaning on processed foods, it saves money and I'm able to enjoy what I eat more often. While I still like to go out for things like pizza, I only do it 1-2 times a month. Same with alcohol. Addiction runs in my family, so I've learned to be a very social drinker and remain dry for months if I want to.
Too much fruit contributed to the onset of my dad's diabetes so yes too much fruit is bad for you. Too much of anything really is. Everything in moderation
I started to work out ~18 months ago, cut out a fair bit of carbs, decreased alcohol (which I drunk little of to start with), increased my protein intake and while my muscles got a big bigger I see absolutely no difference in my fat. Some people are blessed with genes that keep the fat away, or let them lose it quickly :(
Why do you eat too much? Is it hunger? Is it too much processed foods? Cutting carbs (e.g. broccoli) and increasing protein (e.g. steak) is not the answer. You should try the opposite. Steak is calorie dense. Focus on non-calorie dense foods. More volume, less calories. I use a large serving plate for my dinner plate. A normal dinner plate is not big enough for the volume of food I eat. This is the opposite of being told to use a small appetizer plate. Whole foods only. No oils (which are calorie dense). But if you absolutely must eat the calorie dense foods like steak (to be a man?), then you should just accept that and enjoy life and not worry about being overweight and the health issues that comes with.
Your body absolutely has a set point where it will keep body fat unless it is massively pushed. Try adding 2,000 steps/day. You want looooow intensity cardio. Do those extra 2k steps for 7 days then up it another 2k steps the next week. If you get to 10,000 extra steps I promise you'll see changes.
People are remarkably close in metabolism, what's different is the psychological effect, choice of food and satiety sensation. Our weight is defined by our calorie balance, if you don't lose weight then you're not in a deficit. Prioritise lean protein and fibers, keep saturated and trans fat at a reasonable level, get some healthy fat, do as you please with the rest of your calorie budget. A plate of plain boiled potato (the highest satiating index of all food), broccoli and chicken breast will fill you up, add sallad if you want to but be careful with oil etc as that's calorie dense.
@@StormGod29 Cardio doesn't work well. Typically, many of the calories burned during cardio are taken from NEAT and also results in increased hunger, so people eat more. The primary way of losing weight is through diet, but that doesn't mean that's okay to be sedentary. Resistance training has also been found to be better than cardio. Increased muscle mass requires more energy. 10k steps is a good message for those who tend to be sedentary (or sit at a desk all day) and don't like to exercise. If it works for you, great!
Hey Jeff, nice video. I'm 63 and I work out six days a week both cardio and resistance training. When I'm at the gym, I hit it hard for an hour, resting only 30 seconds between sets as recommended. I leave sweaty and spent . I'm retired so I have no excuses and I enjoy working out. It makes me feel fit. My challenge is food… I recently have been losing weight and that's just by a restricting my portions. For example, instead of having two fajitas, have one, instead of having four slices of pizza have two, But I do enjoy social alcohol, and I love my sweets. I think this is a good video, filling up on protein is something that does work. One week and one week only I made meal preps and I lost 10 pounds because I was filling up on beef, chicken, pork. I did wanna mention that sleep is King! I'm a retired RN and I can tell you a good night. Sleep is worth gold. Cheers
Thank you, Jeff for being an inspiration to me as well as many others. I can see this is a subject that you frequently revisit because you see people attempting to "diet" in so many ways that are not very effective or useful and I have also been down that path, just wanna say thank you because you continue to come back to the subjects and implore people to make healthier life choices, I've lost 30 pounds and have gradually improved my meal plan and I'm now experimenting with different foods while continuing to lose weight and build muscle through the AX programs!
This video is spot on! The only thing that I needed to add was vitamin D 3 and magnesium. I probably needed it because I am elderly (73). I can attest to having more room for carbs. It is so important to keep working on the things that you don't like in the exercise realm. If you don't use it you will loose it!
Totally agree with this except fats need to be on the right side. Bc your body uses either carbs or fats for energy. Cant omit them both. Better to eat fats than carbs hands down when looking to keep insulin levels low and burn fat.
Jeff advocates never omitting any of the three, including healthy fats. He talks about only eating "good fats" and carbs wisely. The items on the left like carbs meaning sugar and fats meaning like fried stuff are the bad versions of those macronutrients.
Starchy carbs are broken down slowly so insulin ain't gonna spike, unless you have diabetes you don't need to worry about it whatsoever. If you cut out carbs, they body has to use protein and fat to do carb's job, and less for their main jobs, don't forget your blood must always has glucose
Jeff, never afraid to say what needs to be said. 100% agree with you. Just few items for your consideration. 1. Sleep- The number one priority and controllable factor. It’s not how much but rather when that matters. Respect our circadian rhythms 10pm to 4am. This is when the body does its best work to build and protect, releasing stem cells to repair anything from bones to anti-carcinogens. And it resets our mental health. 2. Alcohol- as long as you understand what it is doing to your cells, then user beware. The more alcohol you drink the more the body has to repair. 3. Protein- The target amounts are all rules of thumb. Yes, protein is the building material but the vast majority of population doesn’t need the .8 grams that the USDA recommends. The higher protein intake only truly works because the more protein you eat the less glucose/fructose you will eat. (The real culprit) 4. Carbs- Remember that the body takes around 4 hours to break them down into usable glucose so you don’t want that to happen as your going to sleep but rather during your activity times. They are only an issue if you are already overweight and trying to burn calories. My two cents.
Amazing video. I'm 40 and just beginning to get back to working out and getting in shape. This is exactly the kind of motivation i need. Not everyone gives the tips that you do. Keep it up man!!!
A few years ago I went to some effort to improve my life......I turned into a protein eating machine. I tried to keep my choices high quality protein. There were days when ten steaks could have been on the menu.
@@WhytePip Joking aside, it's over the top, yes but it's really not that hard. If you estimate a restaurant sized steak at 250 gr raw beef, after cooking you end up with 190 - 200 gr of cooked beef. That's 2 kg of meat. I've already had 1200 gr steaks + one entire baguette for lunch. Cut off the baguette and 2kg of meat seems doable. Again, it's excessive, over the top and really not recommended at all. But it is perfectly doable. It's also besides the point, since what Jeff said is really not wrong, his point stands.
I try to live like this daily. I slip sometimes but the consistency means i don't worry too much because I'm nailing it the other 95%. Always liked your videos Jeff. You're an inspiration ✨️
Thanks! Great video. Basic IF on a ~7hr/17hr schedule, elimination of wheat products, mobility training, body weight exercises, and postural restoration worked on this old man.
The majority of my diet consisted of Kind Bars, fruits, veggies, lots of water and Cauliflower crust pizza...everyday, worked out for 15min 3 times a week. I lost 80lbs in one year. I'm 41💪😎🤙
Honestly these things work. Last year I introduced these things maybe inadvertently but either way I have seen the results. I’m not ripped, but I’m lean and enjoy some things I like because I’m hitting the gym consistently and bringing in protein and good sleep. You got to be intentional and plan ahead.
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26 seconds n the link is expired 😢
Trying since 2019. No luck
@@thatwikn.t_r_ lmaoooo I’m always too slow but thought I had a chance this time. Bots are too strong
Hi, please d you have any videos on how skinny guys like me can get your type of muscular body?
🙏
_Winning!_
I've been doing all of this since January of this year. It works. I've lost 108 lbs!!! Started at 287 lbs. Now I'm at 179 lbs. I have a cheat meal every Friday night. Or Saturday night. Burgers and fries or Pizza. Whatever I feel like. It's one meal. The rest of the week I'm eating correctly. I literally feel 25 years younger. I feel great.
How old are you?
@@janski1982 just turned 48.
Good work man, that’s not easy to do.
Dude that's awesome!
108 lbs! Strong! Keep it going man!
I can attest to this. You just stop eating junk, it's tough for a bit but then you beat the addiction and all of a sudden that stuff doesn't even appeal to you anymore. Now when I do eat that kinda stuff, my body complains and I get motivated to do it even less. Most of the time I just say to myself "I don't need that stuff" and it's enough, I'm not even resisting temptation since it's not really there. Big mental game more than anything, but super effective.
Same for me, it was tough to get away from junk food, but after you get over that hump, it gets a lot easier not reach for it when you're hungry (or just bored). So if people can make it though the withdrawal period, you are pretty safe from relapsing; honestly the stuff I used to eat is unappealing now and I feel way better.
I'm done with deep fried foods, and I'm fine with it. No more french fries, mozarella sticks, etc. It's not just the calories. When you realize the kind of damage these inflammatory toxic foods do to your body.. the bad re-used oils at high temps for example.. you just don't want them anymore; at least that's what's worked for me.
Same I did it for so many years that even when I stopped working out, my diet stayed from a mostly lean diet, and while I have it sometimes, I can’t stomach it anymore. I feel the difference it makes in how my body functions and feels
I saw where even if you drank one regular can of soda per day, after a month you just consumed 4 freak'n lbs of sugar. Well, I basically drink 1 DIET soda per day. That stops now. I wonder if aspartame affects memory cuz I swear I'm losing mine. Lets do it!! Junk food no mas!
I love pasta and doritos. Any advice
Great job. As a cardiologist, I motivate my patients the same way. Focus on healthy things you need to do rather than focusing on completely avoiding negative food habits. Focusing on the negatives creates anxiety (for example, I can't eat pasta anymore) which then leads to people avoiding the start of their journey to being healthy. Also agree that we are counseling on eating healthy the rest of your life and not a particular diet
@@cag19549so he says “rather than completely avoiding negative food habits”…. It is well proven through research that when you tell people “you can never eat this, this or that again. Cut it completely out”, then our brains focus on that and obsess and then often overeat it. Eating anything in moderation, even with T 2 diabetes, is completely fine (saying this as a health care professional). Moderation is the key. And, ADDING exercise is so very important. The more focus on deprivation, the harder it is to maintain and people more likely to fail.
Should cardio be done more or less
@@cag19549cag, you misread. He/she never said you shouldn't avoid the bad habits, but that a better way of removing them is to focus on what you CAN have instead of what you SHOULDN'T. Exactly like Jeff mentions in the video. It's a way to prime your brain into not feeling negatively about the process.
@@cag19549 your comprehension skills are very weak
@@cag19549Are you a doctor? Because he is and does it for a living. Eating “healthy” is just as much mental as it is physical or your appetite. Some people can completely cut off everything that is calorie dense. Others will drink and eat chips. I’m sure the doctor would say that if it helps with cravings or getting a mental “diet” break, having the occasional drink or chips within a reasonable amount is better than eating like crap all the time.
Sleep is so important. Ever since I stopped sleeping regularly, my body has fallen apart. It doesn't matter what I do or eat.
For sure, if I f up my routine then my eating schedule goes out then I feel like crap till I reset 😬😬
Add more carbs, and less protein w/dinner. You'll sleep like the evening after Thanksgiving.
That reminds me of a joke; a doctor tells a man that he has poor health, and he should stop drinking for a while to see if it gets better. To which the man replies; can't I just drink more and see if it gets worse? 🤔
Not because of lack of sleep but because the cravings you get when tired
@stein2137 now that is a good one 😂
Been subscribed for roughly 6 years now. This video is about a subject that you’ve touched on before, but I love that the more you come back to this subject, the more you’re able to articulate a long-term solution to staying lean.
This video is all about changing your mindset and I love it.
Jeff is the best, man. He changed my life
This is one of the wisest videos you've ever put out, Jeff. In Daoism, trying to force something to not happen (depriving) is bound to just cause it to happen.
Type two diabetic here. I eat sweet potato all the time, lots of healthy fats, and drink red wines occasionally. But I eat 150 g/day of protein, train hard twice a week, make sure I get at least two sleep cycles per night. A1C is under 6.5, my endocrinologist didn't even test all he could've last visit because he was so confident in my health at the time.
Self-control is a tough-love virtue we underemphasize in our culture of surplus.
That's amazing 😮 keep it going 🎉
You are diabetic and eat carbs? You aren't the sharpest knife in the drawer, are you? 🤣🤡
Thank you Jeff. I am a mom of 4 and have plateaued in my post-partum weight loss with my last baby because I put all my weight loss “eggs” in the breastfeeding “basket”. This led to me overeating because I would “lose the weight while nursing…” 🤦🏻♀️.
This video has reminded me of how going back to the basics is where it’s at. Like you said, there’s not secret method or diet, ect. I am empowered to take control of my nutrition and encouraged to be consistent without having to give up my café con leche in the morning. As a latina and mom of 4, this is my life line!
I have subscribed to your channel for years and have enjoyed your nuggets of practical advice, tips, and positive encouragement. This one just stands out to me in my current walk in life.
Again, thank you SO much and please don’t stop doing what you do. God bless you!
Never occured to me breastfeeding would help in weight loss but so obvious since you said it
You got it. Keep it going 🤝😀
This is Jeff at his best. No one else teaches this, this well.
Have you ever heard of Dr. Mark Hyman?
@@Justin-PLLD I have now. But I’m not talking about diets.
@@lootwijk I get what you said and your correct. He is at his best! I totally agree.
Jeff changed my life. I've never counted a calorie in the last year and I'm maintaining enough fat to make strength gains and 90% of the things I learnt about fitness, Strength, nutrition, recovery and injury prevention, I got it from Jeff. I've gained over 27kgs in just 2 years of my lifting career. It's all because of Jeff. He is the best
Jeff is the standard when it comes to providing sound and actionable feedback on maintaining good nutrition and losing weight. Great video Jeff!!
Pretty awesome. This guy is really loaded with compassion. A very fine guy.
Fck me! I just realised that I've been watching Jeff since 2009... That's 15 years!!! You feel like family already man. I'm so happy for all your success, it's well deserved 💪🏼
I´m 46, and I am in the best physical condition of my life. I´m doing 4 weight training/week, 2 cardio, good sleep, no alcohol. Thanks Jeff! I´m watching your videos almost everyday.
this is the whole point. Our lives require fun and not live like a monk that is praying to fitness gods . We need to drink , we need to socialize , friends meeting requires you to eat copious amounts of food. Good food, fun food , interesting food. The whole idea of living like you do is not solving the problem . It needs to be solved with all of the above as a part of life. Who has good sleep with bad economy and 2-3 kids? No one. Just a small example. Your theory is like car company telling you that the car smoothly goes for 2 million miles IF you drive on a flat roads , no change in weather , great lubrication, engine check every 3 months. Well yea , even piece of shit car can function well in those conditions..
@@lovelife1867 I don't consider myself a "Buddhist monk" for not drinking alcohol. I don't feel sad about not drinking alcohol, but I understand those who suffer if they don't drink alcohol, it's the most widely consumed legal drug on the planet. Exercising like I do, even more so at my age, allows me to eat "fun foods." In fact, I consume carbohydrates without the problems that they cause in sedentary people. Regarding rest, it is perhaps the most difficult point to achieve (much more difficult than having good nutrition). But good rest is the basis for good health in the long term. If you don't rest well, training 6 days a week and eating well won't do you any good.
@@pablomazzei2569 you are missing the point.
You never mentioned shit bosses, crying children, mortgages , legal issues , divorces etc.
Alcohol and other goodies are a way to survive in this God forsaken world that focuses on profit , good looks, and shuffling until you are 80 and ready for the ground.
So you will live 100. So ?
Then what.
Doing what you are doing does not change the fact you just spent more time in this hellhole.
@@lovelife1867 You are wrong. I'm not doing it to live "100 years" I do it because it gives me a good present. The entire list of events you mentioned are part of life. Try going to the gym (4/5 times a week) instead of drinking alcohol. You may find it a more interesting "goodie"
@@pablomazzei2569 a -a . I exercise a lot but will never skip drinking just to look better, fuck looks, I am almost 50 , I don't wanna rizz up some 20somethings.
Also I have some medals from early days to remind me how NO LIFE looks like. Train train train, to what end ? Please, you are trying to explain to a father how children are made..
Such a great lesson you give here. Well done. So many of my patients are on a couple blood pressure meds and a couple diabetes meds. They could be off most, if not all of the meds, by adding lean muscle mass, resulting in weight loss and improved insulin sensitivity. Not often, but every once in a while a motivated patient believes me, and gets in shape. Nothing better than decreasing dosages, and then being able to delete a medication from their life. It’s the best thing to see someone have success for their health, and it only reinforces the good work they’ve done, and we usually go on to delete more.
Jeff is the man. He has looked the same for the past 10+ years and has remained LEAN.
Lol,me to, except I looked the same for the past 10 years, I'm early 40s and look early 60s for the past 10 years
Asked a few of the females in my life about his look and they think he's too stringy. The overly lean thing is more of a male ideal.
@@janvanardoen9531can't please everyone + everyone's a critic
@@janvanardoen9531 what do you mean by “stringy”
If they think he's "stringy", then most of men must be invisible to them. He's above average. And this is not really men's problem since people's perception on men body types nowadays, are being effected in a wrong way by steroid users and genetically fat bbs who are being portrayed as an "ideal" male body. They are actually fat, genetically unaesthetic looking. Not everyone else is skinny and they are "normal" as they claim but they are fat. That's for sure. I don't know when will people see this...
I appreciate many of your videos, but this one has been the most impactful. Simple, practical, and awesome mental perspective.
I used to think that hard work was the key to success, but over time, I’ve realized that knowledge is even more important. I recently discovered Borlest’s subliminal for fast learning, and it’s really helped me absorb information more quickly and retain it better. This approach has opened my eyes to the importance of continuous learning and self-improvement
Yep, training smart AND hard
Thanks for this Jeff! So well said :)
I wouldn't normally post but I just wanted to say how right you are on this. I've been following a similar plan for myself over the last few months and the results are awesome. It's always been a nightmare for me as I'm severely ADHD and previously I could never do something if I "had to" or was forced to, I try but nothing would ever stick. Now I'm really enjoy the workout program my PT has me on (I started working with him around the same time - a few months ago), all the nutrition stuff became so much easier becuase there's such a positive goal!
It's like by focusing on all those positives as you say, I found that my body started to really crave more good stuff, protein, veggies, fruit, etc and didn't really want those carbs anymore. Don't get me wrong, I still have a cheeky burger and fries or a pizza as a treat once in a while, but on a daily basis my body just really needed these healthier things to sustain the work I'm doing (strength training alongside regular swim training and a love of cycling). All this was from someone who used to order takeout pizza nearly 3/4 times a week, because before I was diagnosed I struggled to even motivate myself to cook for myself.
Keep up the good work, this is such a lovely confirmation that we're on the right path! Best wishes, Gavin :)
Things you might be trying to deprive: 3:00 Fats, 4:20 Alcohol, 4:45 Carbs
He recommends Instead of trying to deprive yourself of 3 things above to be lean, have 3 things below in check, which allows more room for the things you're tryna deprive, and therefore long term Consistency.
6:10, 8:25 Protein
6:30, 9:15 Train/Conditioning
6:55, 10:30 Sleep
Im deprived of sex already and then I quit drinking. There’s nothing left for me.
I get what you're saying. If you're gonna eat, train hard. If you're gonna drink don't eat a lot. Try sleep good every single night.
Cheers
I don't do those 3 and more already & I'm not feeling deprived ... strick carnivore that's me and my simple life
@@wormwoodfive398 well, you're still having carb and fat, no?
Having carbs "in check" means zero grans ever. They are contraindicated
Jeff I don’t know if your going to see this or even read this but I sincerely want to thank you from the bottom of my heart, I am a 15 year old trying to get in shape your videos on how to build each head of the bicep tricep shoulders, back etc they have been a huge help thank you I hope you enjoy the rest of your day .
You are in the right place. There is a lot of "fitness" garbage on the net. Jeff is educated, intelligent, and offers sound, safe guidance. I wish I had someone like him to follow when I started lifting in high school back in the early '80's. Instead, we had steroid eating bodybuilders as role models and coaches who meant well and pushed us hard but didn't have the physiology background Jeff has which led to training directly into some injuries.
I'm seeing 3 words, and arrows and circles. Did I get that right?
I cut out all alcohol 3 years ago. Makes a big difference and I don’t miss it!
1 year right here :)
13:36 I cut out alcohol this year and have lost a lot of weight. I didn’t do anything different this year but that. It makes a difference. My life has changed.
You’re missing out, I drink about a bottle of wine a day and 130lbs at 20BMI
You need to factor in alcohol like you would a burger... You can't do it every day, all day, but there's a place for alcohol in a moderate diet.
I did the same with bread; amazing how many people are hooked on the stuff. Couldn't imagine eating it now - but I'll never give up my glass of red with dinner or my Friday night Old Fashioned!
masterfully simple while covering all the key what's and why's. The difference between all the j-off "only in it for the money" people and a pro who's figured it out on his own for so long that he can deliver what you most need to know, about a subject that overwhelms all of us, in 13 freaking minutes. Much respect and hats off to you man.
Great video Jeff. Ive been watching your content since i was 15. 23 now and anytime anyone asks how i got in shape, i recommend athlean x. Like you said, its not easy but its simple. Consistency and gaining that motivation by putting in the work to be consistent is key
Regular exercise, regular (and more) sleep, little or no alcohol, no late eating. Was 93kg, now 76kg of lean muscle and heading towards 60 year's old. I lift weights, run 5-20km, cycle on and off road (typically 50-100km per ride, but can be 150-200km). Consistency is key. Replacing negative behaviours with positive ones. Oh and a health tracker (I use Whoop).
Sorry for the metric weights and distances. European here.
Never apologise for using metric. Imperial users are fkn wack.
@@DK-sj2phStandard system is a easy tradeoff for right to bear arms and freedom of speech. How's that uncontrolled immigration working out for you?
@@RossConroy32Only America uses the imperiel system.
@@richsmith3300 And yet we're the world's leading superpower, strongest economy, and freest nation. Makes you think, doesn't it.
@@DK-sj2ph 😂😂😂😂😂 I'm here to agree with you
One big thing I noticed is that just moving more and doing more cardio helped grave my hunger ALOT. So now I try to do this new rule. If I'm hungry before I eat something I need to move, even if it's just a walk or a bike ride , just moving really helps me control my hunger.
And choose better options. It all goes hand in hand
did u just use grave as a verb? fascinating
THE BEST VIDEO ON NUTRITION AND HEALTH I'VE EVER SEEN!!! YOU'RE LEGEND!!!
Chicken, Beef, Fish, Veggies, Fruits.. been my diet for a year now after some health problems. I've built myself a home gym including all I need so far, and I keep upgrading. This summer alone, end of June to now, I've lost 20lbs while gaining mass. I created myself a top class workout plan 3 weeks ago, I work out 6x a week + an active recovery day. I'm in my gym 3-hours a day from 6am to 9am and I love it. I got a real good diet plan, calories are counted, reps and volumes are counted in a Google Spreadsheet. I've never been this focused. It doesn't even compare to past times I went to the gym. 30-ish pounds down to go and I'm done with this overweight shit forever. You are one of my new inspirations, Jeff, and I will cherish this upcoming 6-pack daily. Thanks Jeff. I love you a ton for helping me change my life in your own way.
Good for you. Glad you are making a lifestyle change. I have one question though. Why do you think you need to he in the gym for 3 hrs a day?
@@jrocha82 Thanks. To be clear, I don't think "I need to" be in there 3hrs a day. It's just my routine. Especially on upper body days, I have 3 of them in the week, and 3 lower. For upper, I have 12 exercices of 3 sets each, but two of them target the chest. Dumbell Bench Press and Flyes. I do 2 on a flat bench, 2 with a low incline and 2 up incline. So six sets for chest for each. I also do quite a bit of abs and core workouts. Plus the treadmill for a good 10-15 minutes to start the session. Rest alone between sets amounts to nearly 1h. Lower body days are less crowded, 2h is generally ok.
This is my list of exercices for upper body days.
Dumbbell Shoulder Press
Lat Pulldowns
Dumbbell Bench Press
Delt Dumbbell Rows
Side Dumbbell Lateral Raises
Face Pulls
Dumbbell Flyes
Dumbbell Hip Hugger
Bicep Curls
Tricep Pull Downs
Skull Crushers
Hammer Curls
And this is my lower body routine. Some upper included that target specific muscles.
Step Up/Down
Cable Pull-through
Floor hip thrusts
Leg Curls
Reverse Leg Curl
Calf Raises
Y Raises
Side Lying External Rotations
Forearm curls (front)
Forearm curls (Back)
Also, I'll stop in the 3-hr session for 5-10 minutes to grab a second coffee. I'm counting that in.
dont burn yourself out
@@mr.nobody2244 So far so good. I think about the gym every morning I wake up. I'll adjust eventually. But I'm lovin' it so far and my body seems to love it too. (see what I did there, turn the slogan of a crap burger chain into a gym motivation mantra. Boom!)
He's right -- consistency is the key. You got to have patience.
Self-control and self-discipline is THE KEYs😉
On the sleep thing its 100% true. Im on the high end needing 8-10h a night really minimum to not effect my energy levels. While I have friends who think 6 hours is a good nights kip. Man, if I did 6-7 hours a night by Friday I am a wreck running of pure fumes and grit.
Intermittent fasting has helped me a lot
your picture you look fat
it help me heal but lost too much size
I don't get the fasting, you lose fat but you also losing alot of muscles?
@@eirik5568 it is mainly to heal issues and fix digestion
You dont really lose muscle Warch Andrew Huberman. Obviously if you are a body builder or like a marathon runner different rules applies.
Watchfing this while eating my buttered toasts.
😂😂😂
😂😂😂 I bet it’s crunchy as well. 😂
I was eating ice cream out of the carton 😂
Oreo brownies at 10pm over here 🙋♀️
Gotta enjoy the little things 👍👍👍
I took the same approach during Covid before started following Jeff and I feel reassured that my approach was the right one. I lost 20 lbs but most importantly went from 25% body fat to 18%. Still working towards my goal of 15%. This video is definitely helping me on achieving that goal. Thanks Jeff
Such good, plain-spoken advice without hyperbole. Thanks, Jeff.
Great philosophy! I have used this same argument for many years with many things. I teach horticulture. I tell people to focus on your grass (lawn), not the weeds. Do what the grass needs and the weeds will naturally be controlled. This works with many things in life. Thanks Jeff. I have enjoyed your videos for many years. You are the real deal!
If it’s important to you, you’ll make a way. If not, you’ll make an excuse. 🤷♂️
I often tell myself that I hate my stomach and shoulders but realise I never do anything about it 😔
One of the best top-down summaries and focus regarding food/exercise/sleep. Fantastic!
My doctor recently told me that my food addiction messed up my liver and I had to make a change or it would only get worse. I did some research and found a new nutrition plan that I think will help, but of course there’s always doubt. My new plan aligns greatly with what you’ve just said in this video and I can’t express how happy that makes me and how reassuring and perfectly timed this video was. Thank you ❤
Focus on lean protein and fibers, keep saturated and trans fat at a reasonable level. As you lose weight (calorie deficit) and stay active (walk >8000 steps/day, resistance train 2-4 times per week) it should improve. Oh, sleep and hydration is important as well. 👍
@@PSA78 thank you!
Wish you success 🎉
@@PSA78lean protein is garbage. You want fatty protein. The key is to not denature the cholesterol with the cooking process
Good luck to you. Remember to be nice to yourself in your journey. You'll get there :)
Probably the best and most realistic in expectations fitness advice video you will ever see. Inspiring current fitness enthusiasts while at the same time motivating many current sedentary individuals into the world of fitness fold.
I''m 38 years old and started my fitness journey with your videos. For the past 4 years, I've been doing weight training and calisthenics, working out 4 days a week. I've seen great progress in my muscle development, especially in my core, deltas and biceps. However, I've never tried protein powder, and to be honest, at my age, it makes me a bit hesitant. I try to get my protein from meat. I would really appreciate it if you could make a video about protein powder usage and recommendations. If I were in the U.S., I wouldn't hesitate to buy your protein powder, but here in Turkey, there are other brands. A video on how to choose and use protein powder would be incredibly helpful. Your channel is the only one I trust for this kind of advice.
Protein powder is pretty low risk. Just do it, but remember to account for the calories.
Save yourself the money and if you like it, get some powdered peanut butter (25 grams of protein), organic porridge (about 11 grams of protein) and some bananas and have them in a bowl either in a morning or late at night.
If you take your mind off it, it seems like caramel oats. You save plenty of money because for example for me, I went through a tub of protein powder within a month which cost me £32 but the porridge, peanut butter and some bananas was £6 and it lasted me about a month because I don't eat it every day of the week.
Another thing is, protein powders have plenty of sugars and other things in them.
it's gone up a lot in the last 5 years that's for sure, buying in bulk is probably cheaper, it's so convienient, I drink one shake a day in the morning because I'm not really an early breakfast person...online is best, check out reviews because there are so many out there..
If you're worried that protein powder is unhealthy or unsafe, just know that the main ingredient of most powders is whey, which is found in cow's milk. So you're basically just consuming powdered milk.
I actually like vegan protein powder, goes well with my stomach. It's not a very complicated thing, it's basically food.
Great stuff. This dude gets you on track. Been doing his ab workouts everyday and adjusted the way I’m trying to build some muscle. No joke, his methods are spot in. Seeing the difference in my progress without question.
Thank you Jeff!
Some things that have helped me:
1) Learned to cook my own healthy food. A lot of vegetables cut small, coated with salt, pepper, garlic (and often a bit of olive oil) roasted in the oven 400 degrees for 25 or 30 minutes taste great. Cube some super-firm tofu and toss it in for easy protein.
2) High quality skyr (like yogurt, but lot more protein per 100 calories) mixed with protein powder and some berries-- if you'd like-- is an easy way to get 50+ grams of protein in the morning for only 350-400 calories.... The 4% Siggi brand tastes great, I use it in place of sour cream for taco night, and I've come to like the taste better.
3) I'm not sure if alcohol is directly a killer, in terms of losing weight, but for me it hurts my sleeping if I drink too much or too late in the day, and lack of sleep is terrible for losing fat, plus bad for long-term brain health. I've cut down a lot and generally feel better now, 43 years old. Sometimes I still drink 2 or 3 earlier in the day, but only if I know I'm not driving anywhere.... It's not worth drinking if I it may kill my sleep. I'm not a spring chicken anymore. Late summer chicken on my good days.
With the regard to the vegetables cut small, I do the same but I have been finding that if I cut, freeze and bag them (in bulk in my case), the freezing does half the cooking and I only need to heat them up in a microwave, or better pan to complete the job in a lot less time. Oven roasted surely taste better, however.
Stop drinking alcohol.
You can do better. Cut the salt and olive oil, it smokes at 400 degrees f.
@@morrylauder7534 Salt makes food delicious, though. Ultra-processed food loaded with sodium is not healthy, but a sprinkle of salt (just half a teaspoon, or less, per person for a meal) can make a big difference taste-wise.
Totally agree. I still struggle a bit with getting 1g of protein per pound. I weigh 180 lbs, and it just seems like 180g of protein is a lot. Hard to attain without tracking and weighing my food. Job, Musician, marriage, exercise, hobbies, challenging to fit weighing food and micro managing that . HOWEVER, by simply having self control and aiming for high protein, I'm estimating I get between 120-140g daily, I noticed significant transformations and definition in my body that had eluded me, despite having lifted heavy for 10+ years. It's all about doing the right thing most of the time. And as you stated instead of focusing on what you can't do, focus on what you can! It's the reason I think most people fail with diets. They pick a hardcore direction and make tons of sacrifices that simply aren't sustainable long term. I don't really sacrifice anything. I could stand to drink less, which I have been doing, but by having self control, exercising consistently and doing more right than wrong, I'm definitely seeing the results of that. Thanks for sharing the excellent tips!
Strict carnivore ... this is a game changer for me & now I can eat my 1g of protein per desired lbs
Are you trying to just build muscle, or also lose weight? He's recommending protein on the high end which is great for doing both. It mitigates the weight loss coming from muscle mass.
@@chasmurphy1227 At this point, mostly just trying to build more muscle and/or convert some fat to muscle. I think my weight of 180lbs is a decent weight for my height of 6'.
The vibe in here is perfect!
Scamming s3x bot has survived for a year. They’re evolving
Ikr 😮
Brilliant. I lost 12 kg by doing this, I arrived at the plan by using common sense. I cut out sugar and alcohol and I feel great. Sleep is super important as well. I work out but nothing too crazy as I am well over 50. Wish I did this 20 years ago. I eat whole foods and fat in butter and yogurt, I don't eat processed crap and eat lost of raw almonds and peanuts. The man speaks the truth completely.
The fastest I’ve clicked since coming back from vacation
wow
Makes sense why 😂
Wow!!!! You nailed it!
In 13 minutes you have given the audience what other experts took hours to explain.
And many ended up going for decades without understanding.
I never cease to be amazed by the sheer value that you're putting out here. Bite sized. Scientifically informed.
I am honored to be a subscriber to your channel. I've been seeing a lot of results from your coaching!
Never thought I could be this guy. But I am now.
Jeff, my favorite RUclipsr for a full decade. Thanks and keep up the good work
Thank you Jeff for a very important heartfelt message. Your idea of self control is essential to overcoming years of frustration and struggle for so many.
I figured out that my motivation on my trades job and snacking was due to caffeine not carbs. So I started with my busy days having caffeine at my first motivation crash, about 10:30 and boy that changed my snacking. From that point I cut carbs, then started prepping meals and finding flavorful veggie and meat recipes. Lost 35lbs in eight months. I do cheat on Saturdays for a meal, just a fast food restaurant and a mt dew.
I'd be interested in some clarification here. Did you not drink caffeine before and then started? Or did you have it in the morning regularly and decided to change it and wait until 10:30 to make the difference?
Amazing advice. This is about how i've been doing things and it works - so great to see validation. I've lost about 9 kilos down from 87 to 78 over the past 2 month. Still about 4-5 to go to lose that belly completely since 73-75 feels like the right place for me with 5'8 height and decently muscular.
I have no problem controlling alcohol. I love to drink but i only do it to get relaxed in a social environment so i'm not all grumpy and enjoy myself. Fats also don't bother me since i don't crave them and it doesn't really affect me if i eat them or not.
The hardest thing for me is carbs however. When i'm eating nearly carb free (only veggies and fruits) i feel great, energetic and don't really crave them anymore. But the moment i allow myself that pizza, bread or chocolate bar - the craving and hunger comes back and it takes some serious self-control to get me back to no-carbs. It seems to only work if i avoid them completely because a rest-day for carbs leads to an entire week of me saying no to myself before the hunger leaves again.
Best fitness channel. Period.
Jeff I've been watching your channel when I was deployed with the Army in 2011. Your videos are huge parts of the my efforts since that time (I remember all the white board days with the 'science' behind performing like an athlete. When I got out of the Army - a job where you get paid to work out daily ( at least 5 days a week) and to also eat well, these points in the vid are what I used to do (well, good sleep is real hard to get...). I have slowly gotten away from these principles since JUN 2018, but especially the last 2 years. Thank you for giving me the reminder and motivation to get back to where I want to be. I KNOW these principles work, because I did them for over a decade. I am getting back on track based on this video. Thank you so very much for it as well as all your vids over the years!!
"object of your obsession" is so true. Deprivation makes you focus on that. Great video, very motivational.
Jeff, great to see you’re still sticking to the no-nonsense videos with top tier science-backed advice, as always. It was your channel that helped me understand the fundamentals of training all those years ago, and constantly improve my workout programme. For that, I’m very grateful - thank you!
Crazy, I was just talking to my wife about this today. Telling her the hardest part is watching what you eat in the 15 hours of the day, not that 45 mins to 1 hour of training.
100% .. my appetite can get crazy, real quick
sometimes!!😅
It truly is like that lol.
I do a high grade protein and I get better sleep, eat less and it helps me keep my weight down but I can also gain muscle.
Mine is drinking alcohol on the weekends
I don't even know where to start! I did this almost 20 years ago just knowing that exercising and diet were important and listening to my body! I'm so glad that Jeff made this and it's 100% true for me. I've looked at many different physical fitness instructors and Jeff is always the one that I rely on for the science that I need to get a great program in place. Thank you so much!
Most success stories start with a plan, and this is a great plan.
I just want to add another point:
The problem with some people like me, is that the weight we gained is a result of something else happening in our lives, which makes things like self-control much harder.
I moved to the US and my weight ballooned like it was a joke. I gained 30 kg (66 lbs in a year) just from the fact that I started to eat out, HFCS everywhere, and not walking anywhere but taking the car.
Now that I am taking medication to solve some underlying problems (depression, ADHD-like symptoms as comorbidity), I feel like I finally have the self-control to actually try to fix my situation.
In summary, there is no shame in needing help because your will is not enough. Sometimes our will is physically not enough, and receiving help is fine. At the end of the day, what matters is that we are healthy, not winning some contest against someone else. It is all about being the best yourself you can be, and sometimes that means needing medication to help you stick to a better nutrition plan.
When I went back to Europe for Christmas (!!!), I lost almost 10 kg (22 lbs) in a month! And trust me, I wasn't even controlling what I was eating.
Three factors:
- Better food.
- I just felt like going to the street and walk around the city, because there are people outside, there is a mood, and the city is beautiful.
- Eating with other people made me eat less, because: I bought the same package of chicken/bread/salsa/etc, but now instead of having to eat all of it, or freeze, etc, it was naturally spread among more people. Second, talking with people made me stop between bites, allowing me to feel fuller with less food.
Being lonely and alone is a big factor for me not being able to control my diet. So I have been looking for ways to cope with it, like forcing myself to talk to myself while eating, for example putting a video and commenting on it out loud. It sounds stupid, but between that and using the small fork and spoon, or chopsticks for something like pasta, I have been able to control myself with much more ease.
@@JackDespero Being lonely and alone is one of the main reasons for depression. You cannot medicate depression away, you need to change the shit life that is causing it. I'm in the process of quitting a fairly high-paying job in Saudi-Arabia, which is basically the US in an oven, because all the money in the world isn't going to make diabetes go away, and I'm on the best way to contracting it.
Such great advice man. I've bought some of your programs and they have helped me tremendously. Here recently I've been slacking off on everything and put on a few extra pounds. It was exactly what was mentioned in this video that was going on with my mentality. I'm going to start back up my training and nutrition plan ASAP. Also thank you for what you do man. You truly are a God send.
Because of Jeff I made a goal of holding my wash board abs for one whole year. Naturally, and I still eat what I want and drink occasionally with friends and family. It’s exactly what Jeff said just have to stay consistent and keep working hard. My year is almost up I’m already excited to keep my abs for another year. What helped me in the beginning was trying to stay 90/10 always. 90% perfect nutrition and hard training and 10% to allow your self leeway to help keep consistent and not deprive your self of what you like in life. Do this consistently for every single week and you’ll see results too. Every one on here struggling to get going or struggling to keep consistent, YOU GOT THIS!!!! Keep up the good work
thats basically how you progress in most cases. I try to do at least 70% of what is good or optimal, and i get back 70% of what i could have achieved. One would look at the 30% progress lost, but If i was not flexible I would have just stressed out and quit making zero progress, instead I am hooked years later and in a great shape
@@oimazzo2537 definitely the best way to go, that leeway helps keep the hard work going and keeps you happy.
Great video and much needed in this time period. Been following about 8 years now and always love when we come back to breaking down the right nutrition, eating and daily exercise habits. It's a great refresher and sort of a reboot of sorts to get back on track. Keep it simple because admittingly I try to incorporate too much sometimes to my routines. TY.
For me, it’s alcohol, alcohol, and alcohol that matter. I’ve been doing everything else right my entire adult life (i’m 58), but when I drink, i pile on the lbs, and when i don’t, i get lean. We’re talking 50 lb. swings here. I’ve been yo-yoing like that since my 20s. Problem is, I love booze. It’s my relaxation, and allows me to socialize, and i can’t get myself to give it up for good. I quit for 10 months a couple years ago and hit a target weight i hadn’t been at since the 90s. Felt and looked great, but I was wound up tight as a drum, body wanted to be around me. Started drinking socially again, and boom 50 lbs. came back in a flash.
First of all - switch out the type of booze. Instead of beer drink straight gin or vodka or maybe white wine. Second thing is snacks you consume with alcohol, peanuts and chips are the devil. You can eat much lighter and yet tasty stuff if you put your mind to it. I've been yoyoing my whole life as well, but mostly because I'm lazy. I've lost weight while drinking a lot, i just pick appropriate drinks, or timeframes. Or you can drink on empty stomach. more kick with less calories.
Check your liver 😢
@@oleglego3655check your liver 😢
Start supplementing magnesium so you can calm down
@@DebbieTDP the liver is evil and must be punished
I am so glad you have highlighted sleep, get that right first before you can even think you are winning. I have prioritised my sleep these last few months and for the first time of being on this planet for 60 years I like what I see. sunlight first thing , then 1 of 2 coffee's, protein shake with creatine. 1 hour gym or cycle, early evening meal, no alcohol (unless we have guests) 8pm stretch, breathing exercises, read bed. Everything just falls into place. Sleep Sleep, SLEEP
I just keep it in the macros and do cardio three times a week. When I say keep it in the macros it’s all Whole Foods no empty calories.
Thankyou!! I suffer from TBI, and i lose my focus quite fast.
So i need to work hard to keep my focus.
These video’s are really helping me to reach my goals, i lost 15 kilo’s/33 pounds.
By doing what i do, consistently!
Thankyou Jeff!💪🏻
If you add intermittent fasting the results will be better.
Not necessarily. Hard to hit a daily protein target when eating in a restricted window.
@@Jacktemps it isn't even hard, you just have to have some go-to meals that are loaded in protein that you love eating. My egg white omelette is 39 grams of protein in 286 calories and I crave it daily plus it has 5 grams of fiber so I stay satiated for a few hours. If you have a dozen or so old favs, it is pretty easy.
1 cup egg whites
1.5 oz spinach
1 tbsp nutritional yeast
1 jalapeno
1 oz feta cheese
2 tbsp black beans
1/4 cup salsa
The more restrictive a diet is the more likely people are to develop ED, and fasting offers no benefits beyond the possibility of restricting calories. And yeah, we can't store amino acid so we do need several meals to maximise our result, one study showed no significant impact if it's a 8h feeding window with spaced out protein intake.
But if it's what someone happen to like to get to a healthy weight then so be it.
@@StormGod29stealing that recipe, thanks!
@@Jacktempsthat’s a croc 🐊….. you can easily hit the protein requirements within a timed window, as long as the window is not too short. A 6 to 8 hour window is fine, allowing a 3 hour lead time before sleep. Digestive enzymes can also help to digest the food more rapidly.
I watch Jeff for years! He keep sharing something in every video he makes.
Even Jeff’s hair line gets trained
Wise advice. I figured out these things myself over the years and found that this approach works best. If you can't do the weight training because you cannot afford a gym or don't have the time, just do body weight training and go for a run around the block regularly. This is easy to achieve, and then follow the dietary principles outlined here. It works long term. I call this the thinking person's diet because it can be maintained for life every day, and every day you are a winner.
When I want something I make it my #1 priority. If you want to lose weight you Need to make it a higher priority over sugar, alcohol, fat and over eating and everything in this video will work. It’s all true. I used to train people with this exact method. It’s all basic logic that needs self control aka discipline aka make it your #1 priority.
💪♥️👍
Really like your approach. Realistic and focused on long-term sustainable results. I have applied your worst-to-best and 22-days to my workouts as well. What a difference they have made! Really works. Thanks a million for sharing your expertise, no-nonsense explanations and encouragements! Huge fan!
Thank you Jeff! Great video!
The Katie Porter of fitness !! What a good way to explain it. So motivating.
Key consideration for protein! If you’re 200 lbs but need to lose 50 lbs to get to an ideal body weight, you don’t need 200 grams of protein. It should be based more on ideal body weight or lean body mass. I’d just use you ideal target weight for the calculation.
Yes target weight is the way or maybe even 80% of target weight in protein.
True! Also, If you were to eat 200g of protein everyday, you could easily over consume fat when you eat some protein source other than boiled chicken breasts all the time.
it's often stated a pound of protein per pound of lean body mass ...so if you're 200 pounds and 25% bf you need 150g of protein to maintain muscle on a calorie deficit ...
I wondered this exact thing. Thank you for clarifying! That's 30g/day less protein I'll be consuming.
That message is so true. I was motivated to make a "lifestyle change" with food last year once I found out I was pre-diabetic. I took a similar approach to this list where I did rid of all processed food and other garbage, but I will still occasionally consume bourbon. But on the flip side, I heavily increased my protein, started lifting again, and speed walk at my son's high school track. In 5 months, I lost 53 pounds and have able to sustain it. Again, this is excellent advice. My only regret is not doing something about it sooner. It took my health being threatened. Don't be that person.
SELF CONTROL - for me, that's spot on. 2 things that can sabotage self control; 1 processed food that's designed to make you crave more bad food, 2 Alcohol, increases appetite and reduces self control.
Alcohol also impacts your metabolism
Tbh time restricting feeding worked really well for me. For some reason when I know I don’t eat from 6 till 12 the next day - it does not bother me at all
Try to increase your protein and eat a small meal before going out. It'll help a lot.
Thanks. I typically drink at home but I'll try eating a high protein snack at around the cocktail hour or whenever the urge to drink starts. A lot of my issues are stress related as I tend to pay attention to the state of the world.
@@bonperal state of the world is not in our hands anymore. We can try changing ourselves but Maybe it's not worth thinking much about it.
What a brilliant and thoughtful post, focusing on the positive. Love this channel, Jeff doesn't let you easily off the hook, or take the lazy route, but he's on your side and has real world strategies that only require you to understand, make a commitment, and consistently do the best you can. Well done Jeff!
Thanks for the video and breakdown Jeff.
As a man approaching 50, I've dealt with a lot of this and even had more than one doctor tell me that I need to stop eating fruit (which I make breakfast smoothies from) as it has 'too much sugar'. What...?! Would love to see you do a video on that.
What's helped me get a grip on my nutrition was simply learning how to cook and meal prep. Not only do I eat way cleaner because I'm not leaning on processed foods, it saves money and I'm able to enjoy what I eat more often.
While I still like to go out for things like pizza, I only do it 1-2 times a month. Same with alcohol. Addiction runs in my family, so I've learned to be a very social drinker and remain dry for months if I want to.
Too much fruit contributed to the onset of my dad's diabetes so yes too much fruit is bad for you. Too much of anything really is. Everything in moderation
Fructose is a sugar. And modern, cultivated fruit has a lot of it. Don't bash that doctor; he/she is one of the good ones.
Best advice ever. We have to use common sense. We cannot deprive ourselves of everything at once. Balance is important
I started to work out ~18 months ago, cut out a fair bit of carbs, decreased alcohol (which I drunk little of to start with), increased my protein intake and while my muscles got a big bigger I see absolutely no difference in my fat. Some people are blessed with genes that keep the fat away, or let them lose it quickly :(
Why do you eat too much? Is it hunger? Is it too much processed foods? Cutting carbs (e.g. broccoli) and increasing protein (e.g. steak) is not the answer. You should try the opposite. Steak is calorie dense. Focus on non-calorie dense foods. More volume, less calories. I use a large serving plate for my dinner plate. A normal dinner plate is not big enough for the volume of food I eat. This is the opposite of being told to use a small appetizer plate. Whole foods only. No oils (which are calorie dense).
But if you absolutely must eat the calorie dense foods like steak (to be a man?), then you should just accept that and enjoy life and not worry about being overweight and the health issues that comes with.
Your body absolutely has a set point where it will keep body fat unless it is massively pushed. Try adding 2,000 steps/day. You want looooow intensity cardio. Do those extra 2k steps for 7 days then up it another 2k steps the next week. If you get to 10,000 extra steps I promise you'll see changes.
People are remarkably close in metabolism, what's different is the psychological effect, choice of food and satiety sensation. Our weight is defined by our calorie balance, if you don't lose weight then you're not in a deficit.
Prioritise lean protein and fibers, keep saturated and trans fat at a reasonable level, get some healthy fat, do as you please with the rest of your calorie budget. A plate of plain boiled potato (the highest satiating index of all food), broccoli and chicken breast will fill you up, add sallad if you want to but be careful with oil etc as that's calorie dense.
Give it more time. Try just a little harder. You’ll get to your goal.
@@StormGod29 Cardio doesn't work well. Typically, many of the calories burned during cardio are taken from NEAT and also results in increased hunger, so people eat more. The primary way of losing weight is through diet, but that doesn't mean that's okay to be sedentary. Resistance training has also been found to be better than cardio. Increased muscle mass requires more energy. 10k steps is a good message for those who tend to be sedentary (or sit at a desk all day) and don't like to exercise. If it works for you, great!
Hey Jeff, nice video. I'm 63 and I work out six days a week both cardio and resistance training. When I'm at the gym, I hit it hard for an hour, resting only 30 seconds between sets as recommended. I leave sweaty and spent . I'm retired so I have no excuses and I enjoy working out. It makes me feel fit. My challenge is food… I recently have been losing weight and that's just by a restricting my portions. For example, instead of having two fajitas, have one, instead of having four slices of pizza have two, But I do enjoy social alcohol, and I love my sweets. I think this is a good video, filling up on protein is something that does work. One week and one week only I made meal preps and I lost 10 pounds because I was filling up on beef, chicken, pork. I did wanna mention that sleep is King! I'm a retired RN and I can tell you a good night. Sleep is worth gold.
Cheers
The people in the thumbnail are in better shape than the vast majority of people in NA
The woman is in almost ideal shape, Jeff is tripping or maybe it was intentional so he wouldn't have to put down an actual overweight woman
America. Land of the fat, home of the burgers.
High Calorie Canada
Massive Mexicans
Agreed
Freedom, am I right? lol
@@mhxxd4That's a good looking lady 👍
Thank you, Jeff for being an inspiration to me as well as many others. I can see this is a subject that you frequently revisit because you see people attempting to "diet" in so many ways that are not very effective or useful and I have also been down that path, just wanna say thank you because you continue to come back to the subjects and implore people to make healthier life choices, I've lost 30 pounds and have gradually improved my meal plan and I'm now experimenting with different foods while continuing to lose weight and build muscle through the AX programs!
That woman has the perfect build, more cushion for the pushin’ 💪
This video is spot on! The only thing that I needed to add was vitamin D 3 and magnesium. I probably needed it because I am elderly (73). I can attest to having more room for carbs. It is so important to keep working on the things that you don't like in the exercise realm. If you don't use it you will loose it!
Totally agree with this except fats need to be on the right side. Bc your body uses either carbs or fats for energy. Cant omit them both. Better to eat fats than carbs hands down when looking to keep insulin levels low and burn fat.
Jeff advocates never omitting any of the three, including healthy fats. He talks about only eating "good fats" and carbs wisely. The items on the left like carbs meaning sugar and fats meaning like fried stuff are the bad versions of those macronutrients.
8.23 he says fats and starchy carbs are necessary rather than removed
He literally talked about the consequences of cutting out fat 🤦
Starchy carbs are broken down slowly so insulin ain't gonna spike, unless you have diabetes you don't need to worry about it whatsoever.
If you cut out carbs, they body has to use protein and fat to do carb's job, and less for their main jobs, don't forget your blood must always has glucose
You may want to watch it again in case you missed some of what he said
Jeff, you're a National TREASURE. 🙏 I have been taking your advice for years, and I feel fantastic. Little by little, finding balance.
Intermittent fasting, a Carnivore diet and lifting heavy weights 🧠💪💪💪
I changed my diet and started a workout plan 3.5 months ago. I was 180lbs and now I'm 151lbs. It's totally possible and we'll worth it
Secrets Out:
Diet
Exercise
Sleep
Hydrate
Limit alcohol
The things no one wants to do every time😂
Jeff, never afraid to say what needs to be said. 100% agree with you. Just few items for your consideration.
1. Sleep- The number one priority and controllable factor. It’s not how much but rather when that matters. Respect our circadian rhythms 10pm to 4am. This is when the body does its best work to build and protect, releasing stem cells to repair anything from bones to anti-carcinogens. And it resets our mental health.
2. Alcohol- as long as you understand what it is doing to your cells, then user beware. The more alcohol you drink the more the body has to repair.
3. Protein- The target amounts are all rules of thumb. Yes, protein is the building material but the vast majority of population doesn’t need the .8 grams that the USDA recommends. The higher protein intake only truly works because the more protein you eat the less glucose/fructose you will eat. (The real culprit)
4. Carbs- Remember that the body takes around 4 hours to break them down into usable glucose so you don’t want that to happen as your going to sleep but rather during your activity times. They are only an issue if you are already overweight and trying to burn calories.
My two cents.
All good advice. But in addition, it's important to recognize foods that will trigger a binge. For me, that's ice cream.
Or approach the reason for binge eating, if you want to eat what you want.
@@PSA78 Some people seem to have different reactions to certain foods. Identify the ones that cause problems and avoid them.
Amazing video. I'm 40 and just beginning to get back to working out and getting in shape. This is exactly the kind of motivation i need. Not everyone gives the tips that you do. Keep it up man!!!
" You're not gonna eat 10 steaks "
Wanna bet?
You are not going to eat 10 steaks
Fun to try regardless, lol. Hold my protein shake...
A few years ago I went to some effort to improve my life......I turned into a protein eating machine. I tried to keep my choices high quality protein. There were days when ten steaks could have been on the menu.
Size does matter ... strick carnivore
@@WhytePip Joking aside, it's over the top, yes but it's really not that hard. If you estimate a restaurant sized steak at 250 gr raw beef, after cooking you end up with 190 - 200 gr of cooked beef. That's 2 kg of meat. I've already had 1200 gr steaks + one entire baguette for lunch. Cut off the baguette and 2kg of meat seems doable. Again, it's excessive, over the top and really not recommended at all. But it is perfectly doable. It's also besides the point, since what Jeff said is really not wrong, his point stands.
I try to live like this daily. I slip sometimes but the consistency means i don't worry too much because I'm nailing it the other 95%.
Always liked your videos Jeff. You're an inspiration ✨️
Can we get Jessie to sing a parody of the song Jolene called "Stay Lean"?
Second this 🙋♀️
Thanks! Great video. Basic IF on a ~7hr/17hr schedule, elimination of wheat products, mobility training, body weight exercises, and postural restoration worked on this old man.
The majority of my diet consisted of Kind Bars, fruits, veggies, lots of water and Cauliflower crust pizza...everyday, worked out for 15min 3 times a week. I lost 80lbs in one year. I'm 41💪😎🤙
Jesus, I can only imagine how poor your diet was before this if this worked for you
Kind Bars are not good for you. You lost weight but how’s your bloodwork? That’s the only barometer of health necessary
No eggs, no meat, no chicken,....Just the "protein" from the garbage of the kind bars??....It amazes me how you boast thats healthy. 😵😵
@@israelrivera3009 Did I say I didn't eat meat? Lol! I put the kitchen sink on my pizza bud.🤣 But you go on now, ya hear?
@@brianvath9186haha...got you, apologies. 😎😎
Honestly these things work. Last year I introduced these things maybe inadvertently but either way I have seen the results. I’m not ripped, but I’m lean and enjoy some things I like because I’m hitting the gym consistently and bringing in protein and good sleep. You got to be intentional and plan ahead.
The leaner you get, the more fat you need to consume.
Jeff, you are a master at explaining stuff. Brilliant one-stop, high level summary that makes complete sense. Cheers!