The Fastest Way to Get Lean (FROM ANY BODY FAT LEVEL)
video description
Date: 2023-05-29
Related videos
Comments and reviews: 14
Joe
I'm 53, I've been working out regularly since I was 16. My routine has changed dramatically over the years with the most important takeaway being: You don't have to do nearly as much as most people think to get and stay fit. (It's mostly diet)
Based on the pictures in Jeff's video, my bodyfat is mid teens, I exercise 1 day on, 2 days off (been doing that for at least a decade, and for years now I've only been doing one session of squats, bench, deadlifts, bies/tries per MONTH (and only a couple working sets within those sessions) The other exercise sessions consist of 12 sets (total) of different bodyweight exercises.
I doubt Jeff will see this, but I'd be happy to share any information he's interested in (I have decades of tracking) I don't believe this is a genetic thing, I believe it is 90%+ a DIET thing. I can tell you exactly what I ate yesterday, last week, last month, even last decade. Calories per day average 2, 200, almost ZERO processed food. no sodas, no booze (quite drinking alcohol in 1991, nearly every ounce of food is organic and whole (eggs, blueberries, quinoa, broccoli, chicken, hamburger, etc, and the food is prepared at home.
Summary: 53 years old, height is 5'5, AM weight fluctuates between 140 - 144, mid teens bodyfat on 10 workouts total per month, nearly all of them take less than 30 minutes, only 4 of them are free weight workouts (1 is squat day, 1 is chest day, 1 is deadlift day, 1 is biceps/triceps. Sometimes I get on the treadmill, but not often. .Just throwing this out there.
reply
I'm 53, I've been working out regularly since I was 16. My routine has changed dramatically over the years with the most important takeaway being: You don't have to do nearly as much as most people think to get and stay fit. (It's mostly diet)
Based on the pictures in Jeff's video, my bodyfat is mid teens, I exercise 1 day on, 2 days off (been doing that for at least a decade, and for years now I've only been doing one session of squats, bench, deadlifts, bies/tries per MONTH (and only a couple working sets within those sessions) The other exercise sessions consist of 12 sets (total) of different bodyweight exercises.
I doubt Jeff will see this, but I'd be happy to share any information he's interested in (I have decades of tracking) I don't believe this is a genetic thing, I believe it is 90%+ a DIET thing. I can tell you exactly what I ate yesterday, last week, last month, even last decade. Calories per day average 2, 200, almost ZERO processed food. no sodas, no booze (quite drinking alcohol in 1991, nearly every ounce of food is organic and whole (eggs, blueberries, quinoa, broccoli, chicken, hamburger, etc, and the food is prepared at home.
Summary: 53 years old, height is 5'5, AM weight fluctuates between 140 - 144, mid teens bodyfat on 10 workouts total per month, nearly all of them take less than 30 minutes, only 4 of them are free weight workouts (1 is squat day, 1 is chest day, 1 is deadlift day, 1 is biceps/triceps. Sometimes I get on the treadmill, but not often. .Just throwing this out there.
reply
Abderrahim
Just a friendly reminder to all those who need it: you don't need to control, you need to moderate.
To control is to force yourself to go against your needs; to moderate is to satisfy your needs while being sufficiently aware that you're doing so, which will naturally limit your consumption.
In fact, feeling full is the psychological equivalent of the physical satiety. Food can fill you up physically, but you'll only feel full if your mind fully appreciates what you've eaten and drunk.
So, while Jeff asks you to cut back on the things you're used to, do so in a way that allows you to take the time to appreciate 100% what you're eating or drinking, because chances are you're eating or drinking more because you're not taking the time to fully appreciate what you're eating or drinking. Imagine you're eating a giant steak, but you're not fully appreciating it, and instead you're concentrating on 10% of its contents. Your mind will think you've only eaten 10% of a steak, even though your body knows you haven't!
Same for training or for other activities, pick one you truly like and enjoy it, even if it is hard. Take pride in the progress and don't fight your needs.
Simple steps will lead to big results!
Keep it up!
reply
Just a friendly reminder to all those who need it: you don't need to control, you need to moderate.
To control is to force yourself to go against your needs; to moderate is to satisfy your needs while being sufficiently aware that you're doing so, which will naturally limit your consumption.
In fact, feeling full is the psychological equivalent of the physical satiety. Food can fill you up physically, but you'll only feel full if your mind fully appreciates what you've eaten and drunk.
So, while Jeff asks you to cut back on the things you're used to, do so in a way that allows you to take the time to appreciate 100% what you're eating or drinking, because chances are you're eating or drinking more because you're not taking the time to fully appreciate what you're eating or drinking. Imagine you're eating a giant steak, but you're not fully appreciating it, and instead you're concentrating on 10% of its contents. Your mind will think you've only eaten 10% of a steak, even though your body knows you haven't!
Same for training or for other activities, pick one you truly like and enjoy it, even if it is hard. Take pride in the progress and don't fight your needs.
Simple steps will lead to big results!
Keep it up!
reply
frank
I get that you try to give sustainable advice. However, this is just factually false. The fastest way to get lean is fasting + cardio + resistance training. Of course you should eat protein when breaking a fast and also extremely important: micro nutrients. Yes of course this is hard to maintain when you don't have any discipline which might be the initial problem. One issue I have with your method is that you have to switch strategy all the time instead of just getting your shit together once and stay with one strategy. What I like is the combination: weight training (fasted)+ HIIT cardio (fasted)+ frequent long term fasting ( 72h, daily intermittend fasting, high protein keto (go high on protein after hard workouts)- for me this is very sustainable and I am happy with the results. Getting enough calories on intermittend fasting is also no problem on keto, because of fat energy density.
reply
I get that you try to give sustainable advice. However, this is just factually false. The fastest way to get lean is fasting + cardio + resistance training. Of course you should eat protein when breaking a fast and also extremely important: micro nutrients. Yes of course this is hard to maintain when you don't have any discipline which might be the initial problem. One issue I have with your method is that you have to switch strategy all the time instead of just getting your shit together once and stay with one strategy. What I like is the combination: weight training (fasted)+ HIIT cardio (fasted)+ frequent long term fasting ( 72h, daily intermittend fasting, high protein keto (go high on protein after hard workouts)- for me this is very sustainable and I am happy with the results. Getting enough calories on intermittend fasting is also no problem on keto, because of fat energy density.
reply
Ross
The point about making incremental improvements is spot on.
I started cutting out refined flour as much as possible and substituted fatty meats for venison, tuna and chicken, as well as cutting back on indulgent foods. My idea of dessert now consists of a single strawberry with a small piece of dark chocolate. Dialling back portion sizes also helped - weighing out carbs instead of just pouring rice or pasta into the pan until it looks like a satisfactory amount. Once you get into the routine your mind will harden along with your body.
The above combined with three days a week at the gym, plus walking and cycling every day has seen my body fat drop from 25% to around 22% in just a few weeks - now I need to stay on the path and keep making refinements until my adjustments produce the desired results.
reply
The point about making incremental improvements is spot on.
I started cutting out refined flour as much as possible and substituted fatty meats for venison, tuna and chicken, as well as cutting back on indulgent foods. My idea of dessert now consists of a single strawberry with a small piece of dark chocolate. Dialling back portion sizes also helped - weighing out carbs instead of just pouring rice or pasta into the pan until it looks like a satisfactory amount. Once you get into the routine your mind will harden along with your body.
The above combined with three days a week at the gym, plus walking and cycling every day has seen my body fat drop from 25% to around 22% in just a few weeks - now I need to stay on the path and keep making refinements until my adjustments produce the desired results.
reply
Conrad
Thank you for this video, and all your videos. You have helped me go from 354 lbs to 240 lbs at age 56. I feel much younger and fitter. At 240 lbs I'm at about 19% body fat.
I am walking 2 to 2. 5 miles 3x a day every day except Sunday. I walk twice Sunday. I have added strength training recently using a wood dowl and sandbags. I have tried adding a PACE workout but it quickly becomes very taxing. I eat 5x a day with a focus on protein, then fats, then carbs. I eat quinoa, but most of my carbs come from mixed vegetables. The only processed carbs I eat in a day is one slice of bread with eggs and bacon.
I just wanted to share the success your content has helped me achieve. Thank you for your content.
reply
Thank you for this video, and all your videos. You have helped me go from 354 lbs to 240 lbs at age 56. I feel much younger and fitter. At 240 lbs I'm at about 19% body fat.
I am walking 2 to 2. 5 miles 3x a day every day except Sunday. I walk twice Sunday. I have added strength training recently using a wood dowl and sandbags. I have tried adding a PACE workout but it quickly becomes very taxing. I eat 5x a day with a focus on protein, then fats, then carbs. I eat quinoa, but most of my carbs come from mixed vegetables. The only processed carbs I eat in a day is one slice of bread with eggs and bacon.
I just wanted to share the success your content has helped me achieve. Thank you for your content.
reply
Gabriel
I really like Rice and Beans, should I keep doing them or it's best to pivot away?
I'm in low 30s high 20s right now and I really need to reduce that, I changed countries for a better life so I want to improve my body as well.
Also how much protein powder? It's a way to cheat your body instead of eating and putting fat in right? Like a alternative to get lower calories in?
Is 6 meals a day a necessity? I eat 3 times and it's already too much for me since I was a kid honestly, but I know I overeat due to that, protein powder and fruits are enough to bridge the gap from 3 to 6 while reducing my 3 big meals is enough?
reply
I really like Rice and Beans, should I keep doing them or it's best to pivot away?
I'm in low 30s high 20s right now and I really need to reduce that, I changed countries for a better life so I want to improve my body as well.
Also how much protein powder? It's a way to cheat your body instead of eating and putting fat in right? Like a alternative to get lower calories in?
Is 6 meals a day a necessity? I eat 3 times and it's already too much for me since I was a kid honestly, but I know I overeat due to that, protein powder and fruits are enough to bridge the gap from 3 to 6 while reducing my 3 big meals is enough?
reply
Rick
Love this video for those who need it, but could we get an opposite spectrum version for guys who are stuck trying to go from slim/ skinny to larger without adding fat? When I m not in the gym or training my weight will naturally just crash down to 135 lbs or so (5 10 M, 30yo, always been that way. Currently been back in the gym going 8-9 months or so and back up to 155 lbs, but struggling to get past that plateau (my biggest I ve ever been (in a healthy way) was 165 around age 27) and not happy with the fat I ve added on (I d say I m maybe mid teens body fat now compared to low teens/ high singles when at 135)
reply
Love this video for those who need it, but could we get an opposite spectrum version for guys who are stuck trying to go from slim/ skinny to larger without adding fat? When I m not in the gym or training my weight will naturally just crash down to 135 lbs or so (5 10 M, 30yo, always been that way. Currently been back in the gym going 8-9 months or so and back up to 155 lbs, but struggling to get past that plateau (my biggest I ve ever been (in a healthy way) was 165 around age 27) and not happy with the fat I ve added on (I d say I m maybe mid teens body fat now compared to low teens/ high singles when at 135)
reply
Mistic
Make 95% of your food at home-make it truly delicious and healthy and you'll only eat cheat foods like 5% of the time. If that's too tough then start off lower-maybe like 75% and gradually work your way up. My herbal tuna salad with fresh lemon, avocado, sea salt and a touch of olive oil is the bomb--tastes like it came from a 5 star restaurant. Fruits, healthy cereal, oatmeal, cooked fish, cooked veggies with organic tomato pasta sauce, PB2 and honey with whole grain bread sandwiches, etc. Plenty of choices that taste awesome.
reply
Make 95% of your food at home-make it truly delicious and healthy and you'll only eat cheat foods like 5% of the time. If that's too tough then start off lower-maybe like 75% and gradually work your way up. My herbal tuna salad with fresh lemon, avocado, sea salt and a touch of olive oil is the bomb--tastes like it came from a 5 star restaurant. Fruits, healthy cereal, oatmeal, cooked fish, cooked veggies with organic tomato pasta sauce, PB2 and honey with whole grain bread sandwiches, etc. Plenty of choices that taste awesome.
reply
Guilain
I am in the high teens and trying to go to the low tens, and i think what is hard for me is to cut on calories and still find the energy for high intensity work outs. The good thing is while i put on weight, and went to high teens, i had a lot of energy and did high intensity work out then, so i know i put on muscle then. But now, all i manage to do is some work out, but not very high intensity.
reply
I am in the high teens and trying to go to the low tens, and i think what is hard for me is to cut on calories and still find the energy for high intensity work outs. The good thing is while i put on weight, and went to high teens, i had a lot of energy and did high intensity work out then, so i know i put on muscle then. But now, all i manage to do is some work out, but not very high intensity.
reply
Tara
Cut out the crap food, ban takeaway cook healthy meals, no alcohol (not only will it stop you losing belly fat it destroys the brain cell, leading to depression, the list goes on. and exercise, move your body! less calories in more calories out= fat loss. Build muscle, muscle helps you burn fat, turn your body into a fat burning machine it's easy you just gotta have willpower and be consistent!
reply
Cut out the crap food, ban takeaway cook healthy meals, no alcohol (not only will it stop you losing belly fat it destroys the brain cell, leading to depression, the list goes on. and exercise, move your body! less calories in more calories out= fat loss. Build muscle, muscle helps you burn fat, turn your body into a fat burning machine it's easy you just gotta have willpower and be consistent!
reply
Milan
I been doing keto for last 2 months getting near low 10s this cut will be miraculous. For all you who are trying to lose weight I know making changes in something you love is hardest thing to do but if you do it it will yield better mood, self esteem and so on please try one of these recommendations it is really not that impossible! One small change at a time you got this!
reply
I been doing keto for last 2 months getting near low 10s this cut will be miraculous. For all you who are trying to lose weight I know making changes in something you love is hardest thing to do but if you do it it will yield better mood, self esteem and so on please try one of these recommendations it is really not that impossible! One small change at a time you got this!
reply
Osvi
I look like a mid low 20 and am eating like a double low 10 digit also working out that way, I see am loosing weight but not too much my belly is getting lower tho I also eat everything organic and do fasting, caloric deficient with high protein, I feel like I should be loosing a lot more but am not, I guess I just have to be patience right and keep on going?
reply
I look like a mid low 20 and am eating like a double low 10 digit also working out that way, I see am loosing weight but not too much my belly is getting lower tho I also eat everything organic and do fasting, caloric deficient with high protein, I feel like I should be loosing a lot more but am not, I guess I just have to be patience right and keep on going?
reply
forgetaboutit123
Obviously grateful for the video, but something that you're not telling your viewers that is incredibly misleading is the amount of time it takes to actually get these physiques it takes years and no one healthy has lower than 9% body fat, safely. Show me a medical physician that will say that someone between 5- 9% body fat is healthy.
reply
Obviously grateful for the video, but something that you're not telling your viewers that is incredibly misleading is the amount of time it takes to actually get these physiques it takes years and no one healthy has lower than 9% body fat, safely. Show me a medical physician that will say that someone between 5- 9% body fat is healthy.
reply
RedRam38
Nice. I ve been living like this for a bit. Went from 185 at high 30 s down to 135 low teens while on a med that made a huge impact. Had to stop the med and put a good portion of weight back on. I eat OMAD and rarely drink. I am active. Have dropped from 165 back down to 151 and am back to 13. 1. It s great to see and hear this information.
reply
Nice. I ve been living like this for a bit. Went from 185 at high 30 s down to 135 low teens while on a med that made a huge impact. Had to stop the med and put a good portion of weight back on. I eat OMAD and rarely drink. I am active. Have dropped from 165 back down to 151 and am back to 13. 1. It s great to see and hear this information.
reply
Add a review, comment
Other channel videos
