This Works MUCH Better Than Diet and Exercise!
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Date: 2023-10-13
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Comments and reviews: 20
Arnold
Great message in this one! Definitely needed to hear this one. I m 41 and back in August I was 294 pounds. When I was in my 20 s I was active enough I could eat what ever and keep the weight down to around 200-220. After about 35 I ve spiraled. Activity level was at an all time low and it was nothing for me to gain 10 pounds a year. I would do the fad diets and all I would do is yo-yo. In August my 16 year old son decided he wanted to get serious about the gym. He was 180 and has dropped to 156 as a lean mean teen. As of today I ve lost around 19 pounds at 275. I walk during my lunch breaks about a mile a day, and we hit the gym 3 times a week with intense weight training. I ve also started a food journal to track my calories. I say track because I was and still adamant I didn t want to be on a diet. I m just eating healthier, and limiting my calories to about 2800. Cutting sugars out of my diet like soda and junk food has been a lifestyle choice and when I eat something with sugar in it it s too sweet. One mistake I ve been making lately is exactly what you said in this video. I m looking too far down the line and getting frustrated the weight I wanted to lose hasn t been lost yet. In reality my body is changing dimensionally. Also I can tell I m just so much better shape than I was in August. Thank you for your videos! You definitely have helped me with all the success I ve had so far!
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Great message in this one! Definitely needed to hear this one. I m 41 and back in August I was 294 pounds. When I was in my 20 s I was active enough I could eat what ever and keep the weight down to around 200-220. After about 35 I ve spiraled. Activity level was at an all time low and it was nothing for me to gain 10 pounds a year. I would do the fad diets and all I would do is yo-yo. In August my 16 year old son decided he wanted to get serious about the gym. He was 180 and has dropped to 156 as a lean mean teen. As of today I ve lost around 19 pounds at 275. I walk during my lunch breaks about a mile a day, and we hit the gym 3 times a week with intense weight training. I ve also started a food journal to track my calories. I say track because I was and still adamant I didn t want to be on a diet. I m just eating healthier, and limiting my calories to about 2800. Cutting sugars out of my diet like soda and junk food has been a lifestyle choice and when I eat something with sugar in it it s too sweet. One mistake I ve been making lately is exactly what you said in this video. I m looking too far down the line and getting frustrated the weight I wanted to lose hasn t been lost yet. In reality my body is changing dimensionally. Also I can tell I m just so much better shape than I was in August. Thank you for your videos! You definitely have helped me with all the success I ve had so far!
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Michael
I started my journey last November after listing to Andrew Hubermans podcast with guest like you, dr. Andy Galpin, Dr. Peter Attia and others. I started putting together a way of eating that would work for me and after a few months of getting comfortable with that change I started adding exercise, walking mostly at the beginning. Progressing to cycling, hiking and now resistance training. Watching your videos has greatly helped me decide what exercises to do for my goals and its slowly working. I have give from 370lbs, pre diabetic on November first when I started to 220lbs and no longer pre diabetic today. I still have more work to do to get where I want to be but these videos and the exercises you demonstrate with the science to support them are a tremendous value for anyone like me that is trying to get in shape without getting injured and able to see results that motivate them to keep working. Thank you for providing this content for the public good
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I started my journey last November after listing to Andrew Hubermans podcast with guest like you, dr. Andy Galpin, Dr. Peter Attia and others. I started putting together a way of eating that would work for me and after a few months of getting comfortable with that change I started adding exercise, walking mostly at the beginning. Progressing to cycling, hiking and now resistance training. Watching your videos has greatly helped me decide what exercises to do for my goals and its slowly working. I have give from 370lbs, pre diabetic on November first when I started to 220lbs and no longer pre diabetic today. I still have more work to do to get where I want to be but these videos and the exercises you demonstrate with the science to support them are a tremendous value for anyone like me that is trying to get in shape without getting injured and able to see results that motivate them to keep working. Thank you for providing this content for the public good
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Pacuta
I found Jeff in May 2022. I've seen nearly every video he's put out in the past several years. I literally study his advice, and it completely changed my life. I used to feel like exercise was homework and I resented the fact that I had to deprive myself or else I'd gain weight. I was only doing cardio and under-eating because I thought that was the answer. I'm now fairly muscular and thin, and learning something new almost every time I work out, which I actually (still) look forward to 6 days a week. I no longer live in pain in my knees, shoulders, and left elbow because of the correctives Jeff recommends, as well as using the proper form/grip. Thank you Jeff, I wish everybody could hear this. But still, it's not even enough to hear it. You could show this to literally any overweight person you want and not everybody would believe it. You have to want it. When the student is ready, the teacher shall appear. Thank you Jeff.
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I found Jeff in May 2022. I've seen nearly every video he's put out in the past several years. I literally study his advice, and it completely changed my life. I used to feel like exercise was homework and I resented the fact that I had to deprive myself or else I'd gain weight. I was only doing cardio and under-eating because I thought that was the answer. I'm now fairly muscular and thin, and learning something new almost every time I work out, which I actually (still) look forward to 6 days a week. I no longer live in pain in my knees, shoulders, and left elbow because of the correctives Jeff recommends, as well as using the proper form/grip. Thank you Jeff, I wish everybody could hear this. But still, it's not even enough to hear it. You could show this to literally any overweight person you want and not everybody would believe it. You have to want it. When the student is ready, the teacher shall appear. Thank you Jeff.
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Michael
This is all so true. I was pretty out of shape to begin with but lockdown reduced how much I went out to walk so I started to get really bad and noticed that things were getting out of hand. I decided that something had to change. I bought myself a set of modest dumbbells and started working out every other day. Not even doing anything crazy, just trying to make a set of muscles sore each day before rest. I started going for walks and even started to jog for certain sections of my walks. I started to eat less sugar and eat more nuts, more fruit etc. I lose weight, my trousers got looser. My physique became leaner and more muscular. That was all my goal was: lose weight, feel healthier, look leaner. I've been going for about a year and a half consistently. It's honestly not that hard if you set modest goals and try to fashion a lifestyle that's healthy instead of trying to patch up a bad lifestyle with a temporary fix.
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This is all so true. I was pretty out of shape to begin with but lockdown reduced how much I went out to walk so I started to get really bad and noticed that things were getting out of hand. I decided that something had to change. I bought myself a set of modest dumbbells and started working out every other day. Not even doing anything crazy, just trying to make a set of muscles sore each day before rest. I started going for walks and even started to jog for certain sections of my walks. I started to eat less sugar and eat more nuts, more fruit etc. I lose weight, my trousers got looser. My physique became leaner and more muscular. That was all my goal was: lose weight, feel healthier, look leaner. I've been going for about a year and a half consistently. It's honestly not that hard if you set modest goals and try to fashion a lifestyle that's healthy instead of trying to patch up a bad lifestyle with a temporary fix.
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Allen
I went from 350lbs to 170lbs. From 40% body fat to 12%. A 52 waist to 30. He is saying exactly what I have been telling people when they ask what my secret is. Over and over, I say, I am not nor was I ever on a diet. I CHANGED they way I eat and the change started between my ears. I m still not training, but I have slowly and progressively added more variety of structured activity into my life. I don t like the gym and probably never will. I have failed every time I tried that approach. So, now I walk every day (6 miles) and I do calisthenics 3x a week that include push-ups, reverse sit ups, squats, etc. I have slowly increased the intensity/difficulty and I added resistance training by using bands at home. I should get more disciplined about logging/journaling (like I do my food, but that s an area in which I still struggle. Still, it s working pretty good so far, but there s always room for improvement.
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I went from 350lbs to 170lbs. From 40% body fat to 12%. A 52 waist to 30. He is saying exactly what I have been telling people when they ask what my secret is. Over and over, I say, I am not nor was I ever on a diet. I CHANGED they way I eat and the change started between my ears. I m still not training, but I have slowly and progressively added more variety of structured activity into my life. I don t like the gym and probably never will. I have failed every time I tried that approach. So, now I walk every day (6 miles) and I do calisthenics 3x a week that include push-ups, reverse sit ups, squats, etc. I have slowly increased the intensity/difficulty and I added resistance training by using bands at home. I should get more disciplined about logging/journaling (like I do my food, but that s an area in which I still struggle. Still, it s working pretty good so far, but there s always room for improvement.
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Anthony
My eating habit improved greatly from how I used to eat. Last year when I was eating fast food like nearly everyday I was losing a lot of weight because of it and I lost 20 pounds in a month. I think I lost 50 pounds in 4 mounts. This year I only ate fast food 20 times this year. Everyday I've made sure I eat a banana, blueberries, apples, pineapple, oranges and avocados. I was doing good with my murshrooms until recently where I've been off it for several weeks. I usually drink water with Turkey tail/lions mane/ and other mushrooms. My workout is up and down. I have a good stretch than i stop. I think my eating habits are okay but could get better. I'm starting to implement that plate thing you said you do. I also added jogging for 5 minutes into my workouts. Still need improvements but the one i feel real happy about is my eating habits. It's not the best but way better than before.
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My eating habit improved greatly from how I used to eat. Last year when I was eating fast food like nearly everyday I was losing a lot of weight because of it and I lost 20 pounds in a month. I think I lost 50 pounds in 4 mounts. This year I only ate fast food 20 times this year. Everyday I've made sure I eat a banana, blueberries, apples, pineapple, oranges and avocados. I was doing good with my murshrooms until recently where I've been off it for several weeks. I usually drink water with Turkey tail/lions mane/ and other mushrooms. My workout is up and down. I have a good stretch than i stop. I think my eating habits are okay but could get better. I'm starting to implement that plate thing you said you do. I also added jogging for 5 minutes into my workouts. Still need improvements but the one i feel real happy about is my eating habits. It's not the best but way better than before.
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Christina
Hi Jeff, My journey has always been implementing strategic ways of eating to get a health result. So many ways of losing weight/getting healthier and they usually all are about food group patterns and pairing, oh and leaving food groups out. Ultimately, no matter how much I may be excited beginning a specific eating plan (Keto, Paleo, Mediterranean, etc) it never sticks because of food groups that are left out. I decided that macros were important and still get confused about the 40/40/20 or similar. you know, those kind of ratios and which one is appropriate for leaning down and building muscle. Ive been following you for quite a few years and mostly it has been about weight training techniques and form. but now, I am very interested in your nutrition way as well. Thanks so much for these videos! I see myself trying out your program soon. Christina
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Hi Jeff, My journey has always been implementing strategic ways of eating to get a health result. So many ways of losing weight/getting healthier and they usually all are about food group patterns and pairing, oh and leaving food groups out. Ultimately, no matter how much I may be excited beginning a specific eating plan (Keto, Paleo, Mediterranean, etc) it never sticks because of food groups that are left out. I decided that macros were important and still get confused about the 40/40/20 or similar. you know, those kind of ratios and which one is appropriate for leaning down and building muscle. Ive been following you for quite a few years and mostly it has been about weight training techniques and form. but now, I am very interested in your nutrition way as well. Thanks so much for these videos! I see myself trying out your program soon. Christina
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John
Very true. Diet connotes an effort to reduce, lose calories, drop fat directly. Exercise connotes just getting out there and moving. Well, they are both what you might call half-assed ways of going about something. Dieting leads to yo-yoing. Exercise is not thoughtful and directed enough.
I never diet and I never get exercise. I make sure I fuel my body well with a balanced diet with plenty of everything. And I have a training plan with well-defined goals that I work toward. That is the difference.
I am 62, have many issues, and have had various setbacks I needed to recover from. I always did it with good nutrition and a training plan tailored to my recovery first and then my advancement. Nutrition and training. Indeed, the exact intellectual opposite of dieting and exercise.
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Very true. Diet connotes an effort to reduce, lose calories, drop fat directly. Exercise connotes just getting out there and moving. Well, they are both what you might call half-assed ways of going about something. Dieting leads to yo-yoing. Exercise is not thoughtful and directed enough.
I never diet and I never get exercise. I make sure I fuel my body well with a balanced diet with plenty of everything. And I have a training plan with well-defined goals that I work toward. That is the difference.
I am 62, have many issues, and have had various setbacks I needed to recover from. I always did it with good nutrition and a training plan tailored to my recovery first and then my advancement. Nutrition and training. Indeed, the exact intellectual opposite of dieting and exercise.
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Surya
The meaning of the word diet has gone for a toss and most people think its eating less. But thanks to Jeff for making people aware about how nutrition is diet. We have to change the food that we eat with proper nutrition.
In one of your videos you have mentioned about eating whatever and whenever is the key for healthy body, ive started to follow that since 3 months and i really feel good about the change and dont feel the unnecessary craving for foods that the body doesn't need.
And yes, replacing the word exercise with training has made much more difference when i workout. It has made me more aligned and relatable to my goal as now i know that training is a long term action that'll help me reach my goal.
Thanks a ton Jeff. will always be a fan of yours! Cheers!
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The meaning of the word diet has gone for a toss and most people think its eating less. But thanks to Jeff for making people aware about how nutrition is diet. We have to change the food that we eat with proper nutrition.
In one of your videos you have mentioned about eating whatever and whenever is the key for healthy body, ive started to follow that since 3 months and i really feel good about the change and dont feel the unnecessary craving for foods that the body doesn't need.
And yes, replacing the word exercise with training has made much more difference when i workout. It has made me more aligned and relatable to my goal as now i know that training is a long term action that'll help me reach my goal.
Thanks a ton Jeff. will always be a fan of yours! Cheers!
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Edward
Totally agree with this video! It s the little changes that you make over the weeks and months that make you successful. I did the whole 180 on eating and it worked for me, I lost almost 40 pounds in 2 months, but I was miserable the whole time and never got used to the diet. Then I started cheat days and before too long I gained all my weight back. That was about 6 years ago. The past 10 months I ve done just a Jeff said and slow tweaked my eating habits. I ve lost about 24 pounds, started at 250 down to 226, looking forward to 200. If it takes me another year to get there, I m fine with that. But I know with me slowly losing weight by small changes, I m will have a higher success rate of keeping it off. Thanks for all the great info put out Jeff!
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Totally agree with this video! It s the little changes that you make over the weeks and months that make you successful. I did the whole 180 on eating and it worked for me, I lost almost 40 pounds in 2 months, but I was miserable the whole time and never got used to the diet. Then I started cheat days and before too long I gained all my weight back. That was about 6 years ago. The past 10 months I ve done just a Jeff said and slow tweaked my eating habits. I ve lost about 24 pounds, started at 250 down to 226, looking forward to 200. If it takes me another year to get there, I m fine with that. But I know with me slowly losing weight by small changes, I m will have a higher success rate of keeping it off. Thanks for all the great info put out Jeff!
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Daren
At 286 my size 38 pants were too tight and I refused to buy size 40. that was my limit. I set a goal to lose 20 lbs and I did. Then I stayed around 260 for several years I decided to make that 240 and achieved that. I got sick at that time and gained weight on prednisone for 9 months. at 265 and doctors told me not to lift weights or jog because my lungs couldn't handle it. I walked a lot and I tried diets like the whole 30 and the microbiom diet. couldn't lose weight. then I started counting calories and melted away. Set a goal of 235, then 225, 215, 200. I reached 200 on September 17th 2022. I thought I would stay at 200 and build muscle but over the last year I've lost 10 more pounds and my abs are showing I never imagined I could be this lean.
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At 286 my size 38 pants were too tight and I refused to buy size 40. that was my limit. I set a goal to lose 20 lbs and I did. Then I stayed around 260 for several years I decided to make that 240 and achieved that. I got sick at that time and gained weight on prednisone for 9 months. at 265 and doctors told me not to lift weights or jog because my lungs couldn't handle it. I walked a lot and I tried diets like the whole 30 and the microbiom diet. couldn't lose weight. then I started counting calories and melted away. Set a goal of 235, then 225, 215, 200. I reached 200 on September 17th 2022. I thought I would stay at 200 and build muscle but over the last year I've lost 10 more pounds and my abs are showing I never imagined I could be this lean.
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Barry
for many generations, in most of the World, there exists Systemic Pressure, that works against being healthy, fit, and trim. as Athlean indicates, you have to become somewhat of a fanatic, to successfully beat The System. fanatics are always few and far between.
the fact is: you can be completely successful in Todays' World, and NOT be healthy, fit, and trim; and you have to ask yourself, what does the System have to offer, for being healthy, fit and trim? nothing at all. even, possibly, being ostracised, for being different, indeed Better (resentment at YOUR superior state of being.
one weight-loss guru said he couldn't get his 300 lbs body under control, until HE MOVED TO A BEACH IN AUSTRALIA! that, literally, was his secret.
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for many generations, in most of the World, there exists Systemic Pressure, that works against being healthy, fit, and trim. as Athlean indicates, you have to become somewhat of a fanatic, to successfully beat The System. fanatics are always few and far between.
the fact is: you can be completely successful in Todays' World, and NOT be healthy, fit, and trim; and you have to ask yourself, what does the System have to offer, for being healthy, fit and trim? nothing at all. even, possibly, being ostracised, for being different, indeed Better (resentment at YOUR superior state of being.
one weight-loss guru said he couldn't get his 300 lbs body under control, until HE MOVED TO A BEACH IN AUSTRALIA! that, literally, was his secret.
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Francisco
I tried so many things and dieting and exercise and wanted to lose weight and get lean. I went from 180 to 150 but i did not have fun and was not even satisfied that much. mostly gave me almost no result even with hard discipline. Now I have good result from stopping to stress too much with food and exercise and I have a not too complicated program and most of it I do things I enjoy and incorporate sports I like and I eat what I want within my caloric needs (of course not a lot of junk food. He is so right it needs to be a lifestyle and fun or specific realistic goal. Otherwise you're pedaling in the wind. It is a lifestyle and not a short term thing
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I tried so many things and dieting and exercise and wanted to lose weight and get lean. I went from 180 to 150 but i did not have fun and was not even satisfied that much. mostly gave me almost no result even with hard discipline. Now I have good result from stopping to stress too much with food and exercise and I have a not too complicated program and most of it I do things I enjoy and incorporate sports I like and I eat what I want within my caloric needs (of course not a lot of junk food. He is so right it needs to be a lifestyle and fun or specific realistic goal. Otherwise you're pedaling in the wind. It is a lifestyle and not a short term thing
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Chris
Stateted dec 8th 2022 321lbs ar 36 years old 5 foot 11.
This morning 258lbs its now oct 12.
Keto for 2 months' then walked after meals for 10 mins like chris bell suggested. Then jan came and started light weights and incline walking.
After march ketosis wasnt for me. I needed mkee energy to sustain a 1 hr weight session and a 30 mins cardio session so i spen 100 bucks on a nutritionist. Literally went from 280 to 260 with a Mediterranean light style and replaced all red meat with chicken and fish x2 a week.
Now i sit betwen 255 and 258 for like a month now. The goal was to see 240 by end of the year so its very close.
reply
Stateted dec 8th 2022 321lbs ar 36 years old 5 foot 11.
This morning 258lbs its now oct 12.
Keto for 2 months' then walked after meals for 10 mins like chris bell suggested. Then jan came and started light weights and incline walking.
After march ketosis wasnt for me. I needed mkee energy to sustain a 1 hr weight session and a 30 mins cardio session so i spen 100 bucks on a nutritionist. Literally went from 280 to 260 with a Mediterranean light style and replaced all red meat with chicken and fish x2 a week.
Now i sit betwen 255 and 258 for like a month now. The goal was to see 240 by end of the year so its very close.
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jmdale1984
Totally agree with this idea. So many people regard what they're doing as a fix that they only need abide to temporarily.
My current training regimen has been working out quite well. Started just before my 39th bday in May. 69 tall, 148 lbs, 36 waist. Now I'm 161 lbs with a 33 waist. I don't really have definite goals, I just want to be better.
I've watched many of the videos here, and I'm very thankful for the insight. I would have never guessed that a cable fly would be so much more effective than a machine fly or that squats would be so much better than the leg press. I'm even doing face pulls now! Thanks so much!
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Totally agree with this idea. So many people regard what they're doing as a fix that they only need abide to temporarily.
My current training regimen has been working out quite well. Started just before my 39th bday in May. 69 tall, 148 lbs, 36 waist. Now I'm 161 lbs with a 33 waist. I don't really have definite goals, I just want to be better.
I've watched many of the videos here, and I'm very thankful for the insight. I would have never guessed that a cable fly would be so much more effective than a machine fly or that squats would be so much better than the leg press. I'm even doing face pulls now! Thanks so much!
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booperdee2
From a psychological standpoint too, the semantics are very powerful. No one wants to do CHORES, theyre CHORES, its always said in an exacerbated way. A DIET means you dont get to eat what you want. A CHEAT day is cheating yourself trying to subvert the system. A ROUTINE is a monotonous series of things you have to do. All these words have emotional connotations, with images that flash into your mind that you associate them with, so choose different words
Complete MISSIONS. Eat NUTRIENTS. Positively REINFORCE your eating efforts. Advance yourself with TRAINING. It makes it all sound so much more awesome
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From a psychological standpoint too, the semantics are very powerful. No one wants to do CHORES, theyre CHORES, its always said in an exacerbated way. A DIET means you dont get to eat what you want. A CHEAT day is cheating yourself trying to subvert the system. A ROUTINE is a monotonous series of things you have to do. All these words have emotional connotations, with images that flash into your mind that you associate them with, so choose different words
Complete MISSIONS. Eat NUTRIENTS. Positively REINFORCE your eating efforts. Advance yourself with TRAINING. It makes it all sound so much more awesome
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Paul
This does sound somewhat regurgitated as he has talked in the past (although I've been following for nearly 10yrs now) about eliminating the word 'diet' and replacing it with 'eating behaviour' to reduce the negative connotation. And he's called exercise and training a 'lifestyle' instead to fully incorporate either/or into your daily routine. So whether you're looking at the points of a compass or changing your lifestyle with eating behaviour, it largely amounts to the same goal.
These are no bad things and I can vouch that it works. I was lucky enough to hear this advice first time around.
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This does sound somewhat regurgitated as he has talked in the past (although I've been following for nearly 10yrs now) about eliminating the word 'diet' and replacing it with 'eating behaviour' to reduce the negative connotation. And he's called exercise and training a 'lifestyle' instead to fully incorporate either/or into your daily routine. So whether you're looking at the points of a compass or changing your lifestyle with eating behaviour, it largely amounts to the same goal.
These are no bad things and I can vouch that it works. I was lucky enough to hear this advice first time around.
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Alexander
Look at Jeff getting all philosophical and shhhh. I have been following you for years Jeff, and I'm just now putting it all together my friend. To be perfectly honest, I have been following Mike Mentzer -- as per your videos -- and have reduced my full body days to two a week, because it's apparent I was overtraining for a bit. Again, I think it's all coming together Jeff. slowly, but surely. Thanks man.
ps - I got my gym to order another rope so I can do those face pulls properly. the gym trainer that helped me out knew who you were. hehe
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Look at Jeff getting all philosophical and shhhh. I have been following you for years Jeff, and I'm just now putting it all together my friend. To be perfectly honest, I have been following Mike Mentzer -- as per your videos -- and have reduced my full body days to two a week, because it's apparent I was overtraining for a bit. Again, I think it's all coming together Jeff. slowly, but surely. Thanks man.
ps - I got my gym to order another rope so I can do those face pulls properly. the gym trainer that helped me out knew who you were. hehe
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rayz0101
Biggest thing you can change in terms of nutrition is the amount of Protein you intake and thus feel satiated faster and longer. Do this and you will drop weight like crazy if your main issue is snacking. The results you get will create a positive feedback loop and the looks you get will reinforce your will.
You can do it guys. Trust. Down from 230 to 165 atm. Not even worried about the scale anymore so long as I can hit my goal of doing one handstand push up and 1 muscle up by the end of the year. We will make it.
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Biggest thing you can change in terms of nutrition is the amount of Protein you intake and thus feel satiated faster and longer. Do this and you will drop weight like crazy if your main issue is snacking. The results you get will create a positive feedback loop and the looks you get will reinforce your will.
You can do it guys. Trust. Down from 230 to 165 atm. Not even worried about the scale anymore so long as I can hit my goal of doing one handstand push up and 1 muscle up by the end of the year. We will make it.
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sport
I have struggled with eating healthy food for various reasons and put on a bunch of weight. One change I have made that has helped me drop weight, and other health benefits is changing to an intermittent fasting lifestyle. My wife motivated me to do this as she had great results as well. I have even noticed my workouts getting better and feeling better. Just an option that may help others. Great video and outstanding advice as always, Jeff! Thank you for your videos and advice, they have greatly helped me along the way.
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I have struggled with eating healthy food for various reasons and put on a bunch of weight. One change I have made that has helped me drop weight, and other health benefits is changing to an intermittent fasting lifestyle. My wife motivated me to do this as she had great results as well. I have even noticed my workouts getting better and feeling better. Just an option that may help others. Great video and outstanding advice as always, Jeff! Thank you for your videos and advice, they have greatly helped me along the way.
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