031: The 3 Steps to Losing Fat and Improving Athleticism Simultaneously- The PJF Podcast

[@nathanielrupa3624]

3 Principles Summary ●Keep your fast-twitch muscle fibers Avoid High Rep and Low Sets in Weight Room ● Keep sustainable habits/ Minor Calorie Deficit - Same pace, same intensity on your consistent schedule. Cutting huge calories immediately will just backfire because the body needs fat for survival needs. Fast-twitch muscle fibers need carbohydrates. ●Relative Strength is King

[@fkn16v]

"Fast-twitch muscle fibers need carbohydrates." Would love to see the study on that rubbish.

[@julianallen7437]

​@@fkn16v "This is because the 2A muscle fibers (fast twitch) primarily run anaerobically. During anaerobic activity your body loves to utilize carbohydrates for a quick fuel source." a quick google search can fix alot, infact, this is so-not "rubbish" that its very common among bodybuilders (i would know bc at one point i considered being one and love the sport) to eat rice crispies before the workout for extra carbs and energy (they specifically can do this because of their clean diet)

[@bigchainring1977]

​@@julianallen7437 yeah Rice krispie treats are just a shot of straight energy that are going to get used almost immediately during the workout..

[@steju5180]

Still the best zookeeper on KZbin

[@rickjason1786]

What does that mean?

[@adityathapa870]

Yeh really what does that mean?????

[@kaysoncomeskilling3997]

@@adityathapa870 he's saying that he's the best coach on KZbin, but calling him zookeeper because Paul calls us squids.

[@bigchainring1977]

​@@kaysoncomeskilling3997 he is just trying to make his squids bigger faster and stronger..

[@josephbenuzzi159]

I'm up 14 inches on my vertical in the last like 5 or 6 weeks and a lot of it has come from listening to your podcasts

[@kino3535]

14 inches in 5-6 weeks????? whats ur program

[@u15increase77]

Cap asf

[@Ts1.2.3]

Do u mean 5-6 months? Or did u lose insane amounts of fat and got way stronger and explosive?

[@JonnyInChina]

I want to emphasize that you have to be careful when doing much intense sport while being in a caloric deficit. I underestimated the risk of getting injured because I never injured myself before. I wanted to look good and shredded, meanwhile work 8 hours a day, getting a workout before and after workout (basketball or weightlifting) . I thought my limit was my determination and discipline and at the end.... I tore my ankle ligament in a normal pickup game... This was 7 weeks ago and since then i can't do any sports.. So my conclusion and essential tip for you guys: - focus on 1 or maximum 2 goals you want to accomplish and go after them with all you can - but know your limits and give your body enough rest!!! Listen to your body and don't make the same mistake as me

[@JonnyInChina]

@@tanay-talks thanks man it have already been 8 weeks but i hope i will be ready again in 2 weeks

[@Underdog_Basketball]

How did you tear it in the game?

[@JonnyInChina]

@@Underdog_Basketball i stepped on someones foot and then my ankle snapped

[@tshiri8904]

What if I want to gain muscles, lose fat and increase Vert? Should I just focus on gaining muscle and losing weight?

[@JonnyInChina]

@@tshiri8904 its really hard to lose fat and gain muscle at the same time. If I was you I would just focus on working out (gaining muscles and vert) and maintaining calories. Your physique will look better even if you are not losing too many pounds and also you will see vertical gains. But its just a question what is important to you. If youre already satisfied with the amount of muscle you have, you should probably go on an diet and train vertical. Because of the fat reduction you will see even bigger vertical gains. Its your decision

[@gothops2632]

Good video, Paul. Slow jogging for like 10-20min will not negatively shift muscle fibers. If an athlete cannot do a slow jog for 20min without stopping they are simply out of shape. Even explosive athletes need good cardiovascular function for general health purposes. I've found that my recovery from high intensity days improves when I am fitter by doing a small amount of cardio 3 times per week.

[@trushrenya5890]

Without any reduction in speed and vertical bro?

[@gothops2632]

@@trushrenya5890 No it actually went up!

[@hi-fd8eq]

If you watched the video he said a little but of short cardio will not affect muscle fibers

[@olimercer835]

great tips

[@bigchainring1977]

Yeah and my doctor says I need more cardio also..

[@tomatoQuesoqueloque]

Never clicked a video so fast

[@Bushidough]

This is true. Idk how many people I’ve played against in football or basketball where they’ve got 6 packs and are ripped but are hella unathletic.

[@bigchainring1977]

Real athleticism isn't a certain look but it's almost like an undercover superpower..

[@binyun4854]

I was as dumb as I can be and I wish I hear this before I torn my ACL, remember working 12 hours a day in summer and my knees were on fire every single day but I didn’t care and ate as little as I can because I didn’t have time to workout and I wanted to control my weight, it’s one of these days that I desperately wanted to play ball and eventually my knee just couldn’t handle the force and explode and had to undergo surgery.

[@nazinas21]

ATG program bro! I have weak tendons and it’s helped alot

[@nivcohen2543]

Your podcasts are top quality. Keep doing those its really intresting!

[@bigchainring1977]

Keep growing them squids..

[@seaveyhoops]

Never thought I’d need to watch this one… but then I got injured & here I am 😂

[@sumedhanuganti5385]

Hey coach or anyone here, I'm 15 and I have some fat that I wanna lose. I'm somewhat athletic but I feel like I could be so much more if I lose this bit of fat, but I've heard that fat loss shouldn't even be coming out of my mouth at this age. I do strength training as well. What should I do

[@skewedlemonss80]

don’t go on a diet but try to eat healthily. as a kid you have a great metabolism so as long as your avoiding junk food you should be good

[@fkn16v]

Find out what foods you consume they are carbs and stop consuming it, bring carbs down overtime to less then 5% of your intake.

[@bigchainring1977]

How you doing 2 years later?

[@billhan7925]

What if you don't have access to a gym right now, you mentioned that you have to still do heavy strength work while doing cardio. Is there any heavy strength exercises you can do at home?

[@skewedlemonss80]

if your doing legwork put heavy stuff in a backpack and carry it while doing your excersize. if your doing upper body training you should either get some weights for your house or get into calisthenics

[@sofianeelmoustaghifr1996]

Thanks for the information

[@elitesmartathletes]

These cash prize promises almost had me slashing calories but I gotta stay a true squid and do it properly 🦑

[@thekingkgr641]

Always learning out here!

[@davidsenay2811]

What I do is start my calories high as possible, 1 plyo day, 1 speed and agility day and one leg day. My 2 upper body days are 3-6 reps heavy as I can do and each week I increase my weights and I keep my carbs extremely high and atleast my body weight in protein. Been going from 177 pounds naked and hopefully can get to 160 naked. Have increase my vertical from touching off vertical to grabbing and I've noticed every pound I lose of fat is +5 pounds on my weighted pullups and since I've been 168 pounds any pound I lose now makes a difference in my speed and vertical.

[@shrillgaming8135]

May I know what is your exercises on plyo day and speed and agility day?

[@davidsenay2811]

@@shrillgaming8135 I keep it simple.. MON:weighted explosion 10lbs 4 sets of 6, toe jumps 4sets of 6, kettle ball swing 3 sets of 8, hill sprints 4 sets 10-15 seconds, max jumps. Wed:(leg day) reps range very each week.. (week 1) 4 sets of 5, (week 2) 5 sets of 4,(week 3) 6 sets of 3, I keep it simple since I added that speed and agility day. So for my body I have it so I can recover before each workout. (A speed and agility day isn't needed if your trying to jump higher I need that hitt work tho/ my speed and agility I take no breaks) Legpress,trapt bar deadlift,hip thrust 4x6,slant board squat 3x10,spilt squats 3x10 (Fri) (Speed and agility day)rocket chairs 4 sets of 6 total jumps, 5 sets of 2 jumps per leg single leg box jump, toe jumps 4 sets of 8, (speed and agility) level 1,2,3 floor sprints and in and out (done full speed) with a bound across the gym and a sprint backwards to the start and than I do ladder drills)kettle ball swing 3x8, standing calfraise/quarter squat mix 4x6(super set tibial raises), seated calf raise 4 sets of 6(super set tibial raises) and ab machine 3 sets of max reps. And Thursday and Sunday I'm going to practice my jump form because I have the world worst form, I'm quad dominant so I'm the quickest person you will ever meet however, for jumping being posterior dominant is what you want. I'm 5"8(in shoes and can grab off rim and touch 10"6 off a drop step without activating my hamstring or glute, when I jump it feels more like a simple calf raise. So I'm working on that, going to take a while to re program my body. And in 6 weeks I'll add bound into my workout for both plyo days.

[@shrillgaming8135]

@@davidsenay2811 Thanks bro! Really appreciate it.

[@imhim3711]

Did you eat maintence calories, can you still burn fat and build muscle on maintence calories?

[@davidsenay2811]

@@imhim3711 you can but you won't build a lot of muscle and you won't burn a lot of fat, but athletically you can gain a lot of explosiveness and strength

[@UnionLucha]

What if you're in a situation where you need to loose a lot of weight, How long can you do fat don't fly for?

[@fkn16v]

Zero carbs or as close as you can get, get your calories from meat/animal products.

[@sidelineball1988]

Quality content

[@NPMystikal]

Can we be something other than Squids?!?!? lol. Other than that, great content sir!

[@pelaopelaoams3423]

what are extensive plyos? I know what plyometrics are, but what are the different types? Thanks

[@jawsh8055]

Would this work for different sports too ? Like maybe football 🏈?

[@lorenzpochettino7268]

What do you think about @overtimeathletes

[@gothops2632]

Good!

[@one_thirdlifecrisis]

So would you say crossfit workouts won't get me in basketball shape? Asking because i recently switched to them a couple weeks ago because of less free time. Like I usually alternate between sprints and plyos, then strength training on the main lifts (bench, squat, trap bar deadlift, row, glute bridge, overhead press), then a 10-20min crossfit workout. Thoughts please! 🦑

[@abbyik7357]

Personally, from someone that tried to train athleticism and crossfit as cardio at the same time- DONT. Bodyweight HIIT workouts are wayyy better. Crossfit often has you moving weights (however light) while tired. That doesn't leave a lot of CNS in the tank for plyometrics. As a result, you just start bumming your plyos and don't progress in anything. Do a 20 min HIIT twice a week and some lower level cardio 3 times. This let's you recover enough for workouts focusing on athleticism while still getting cardio in

[@one_thirdlifecrisis]

@@abbyik7357 mmmmmmm I see. Well, I'm on his bodyweight vert code now so i dont have this problem anymore lol but thanks! Not working on performance, would you still do bodyweight hiit over crossfit?

[@abbyik7357]

@@one_thirdlifecrisis 100%. Cross-fit doesn’t make much room for any fitness goals past conditioning. A body weight HIIT workout twice a week conditions you and let’s you focus on other fitness goals- strength, bodybuilding, skills, etc. Most CrossFit athletes that are built have backgrounds in powerlifting, weightlifting, bodybuilding, or armed services. Their strength numbers and builds aren’t not achievable for the average person through CrossFit training alone because it’s just too taxing. But, it’s still up to personal preference. Some people love CrossFit training- do what you love. If you don’t have an absolute affinity for either- do HIIT!

[@one_thirdlifecrisis]

@@abbyik7357 thanks for your insight! That's what i thought about straight crossfit workouts. Like outside of the weight room, i always wondered how it'll apply in sport or real life. I like it for a fun challenge every now and then but if i can reach my performance goals through other means that have less wear and tear on my joints I'll do less of it

[@abbyik7357]

@@one_thirdlifecrisis Same here! Hate CrossFit, but I do a Murph every now and then just to see how the rest of my training has been helping out

[@Calaman345]

I'm purchasing FDF this week. Is the PNOË TRAINING based on our personal RHR ...mine is low af , 43 according to WHOOP.

[@devinbeast6]

Aye brugh u tryna send me the work outs for free

[@viktorbabaian457]

If I am already slim and lean, do I need FDF? Despite the vert, I also want to gain muscles in upper body

[@jagzey]

slight caloric surplus, he probably has a course on this type of thing

[@Fredvezina]

If i’m 33 years old, a bit overweight and i want to jump as i use to be able to, should i start with Vert code or fat don’t fly program?

[@elitesmartathletes]

I finished Vert Code Bodyweight 1 week before starting Fat Don’t Fly and I’d personally say do FDF first, build the relative strength and get leaner like Paul said and then hop on VC. Your joints should be able to deal with it better

[@Arashksanati2028]

@@elitesmartathletes yo can yo send me vert code or fat don’t fly please?

[@bigchainring1977]

​@@elitesmartathletes relative strength is most important

[@ball1slife107]

Please do a shooting one

[@tirvix401]

Is it okay to box skip?

[@miketsak2104]

Thanks Great info!!!!

[@leviplumb-kelly5231]

how do you track calories and macros practically, for example I know that carbs are 4kcals per g, fats 9kcal per g etc. but does that mean 100gs of rice is 400kcals and 100g of oats is also 400kcals to etc. how do you figure out what to eat on a day to day basis accurately and practically. I know that there are apps but im not sure how accurate they are and think there must be a much more definitive way of tracking

[@CowboyJJ13]

My fitness pal app is the best and is 100 % acurrate, if you do it right

[@thevantran148]

Counting calories doesn't work. Cut the carbs The carbs get you fat because it triggers your insulin hormone which allow to store fat.

[@CowboyJJ13]

@@thevantran148 thats not correct and a very bad idea

[@moneyqueen5197]

100g of rice doesn't only contain carbs and it is made up for a number of food groups. In 100g of rice there is approx 28g of carbs so the calories from the carbs would be 4x28 which is 112. There is approx 3g of protein per 100g of rice so there would be 4x3 (12) calories from the protein in rice and the Same thing is done for all the other food groups to get the nutritional information

[@hi-fd8eq]

@@thevantran148 are you joking???? This may be the dumbest thing i ever read. Cutting csrbs does absolutely nothing. The only way to lose calories is to eat less calories than you burn

[@joshjones7690]

Where should I get my nutrition plan from?

[@fkn16v]

a butcher, not your green grocer.

[@hilal8461]

After fat dont fly what phase should i pick up on the vert code elite

[@seangegete7290]

I don’t know what level of athlete you are or what your goal is or what the time line is but probably very code not vert code elite

[@hilal8461]

@@seangegete7290 bodyweight? im a decent level athlete and was planning on vert code elite after but was wonderig if i should skip the first few phases since there pretty slow relative to fat dont fly. its kinda like going backwards

[@seangegete7290]

retaw02h momo yeah for sure. You know your body better than anyone so it’s your call. I would still say if you’re doing the elite do the whole thing but like I said i don’t know what your goals are and your timeline. Nothing wrong with going through the fundamentals. He made the program like that for a reason. I felt I would’ve gotten injured if I didn’t start from the beginning of elite. I was annoyed with the easier months because I wanted the fast hard explosive workouts but saw the importance of the months I wanted to skip as I went along.

[@hilal8461]

@@seangegete7290 funny enough i did elite before up to phase 3 then got injured in a game gained some weight and am doing fat dont fly now because of that. just because i already did the first three phases i was thnking of skipping them but i might just condense phase 1 and 2 to two weeks each.

[@seangegete7290]

retaw02h momo I got ya. The video he just posted about adaptation got me thinking long route now and I’m in no rush and I’m thinking starting from ground up even though I’m confident I could go through elite without injury at this point. From what I’ve seen rushing doesn’t help with anything cuz as soon as you get injured...I don’t gotta explain this you get it. But ya there’s so many things someone would have to know about you to say “yes this is the program for you” just do what makes sense. I hope you don’t get injured again and wish you the best

[@mprime007]

What device did you use to measure fat/calories?

[@setharnold9764]

10:45 I think is PNOE -- an extremely frustrating webpage that doesn't just tell you how much it costs. Looking around the Internet a bit, it looks like it's around $10k. Hrmph.

[@ModdedMoon]

I’ve always jumped off one foot, but I feel like 2 feet jumps will increase my vert but I’m not sure how to start this process, any tips?

[@mado5957]

squat

[@trekkestropia4610]

Jump with 2 feet more.... simple

[@James58262]

Really how you jump doesn’t affect that much

[@antonio_C07]

start jumping everday trying new dunks on low rims using two feet the younger you start the better

[@jg_jumps]

No in reality you just jump a lot two footed jumps while making sure you learn penultimate stride and other mechanics, need to be explosive as possible

[@ISeeCasiBlesss]

Nice vid

[@john.jamali]

What do we have to do to be able to train with you in person?

[@MegaLuigiman12]

Be in the NBA ig

[@antonio_C07]

make it to the league or become a top highschool athlete

[@astroversace466]

zookeeper, are you familiar with the idea of dopamine dictating muscle fibers?

[@jamesellis1450]

Bro called me a squid

[@strikingitrich7630]

what are trhe 3 things?

[@saberq1058]

Jesus loves you

[@edetinuikim]

Nic3

[@andresd.5231]

🐙🐙🐙🐙🐙🐙🐙🐙🐙

[@BigBankHankYFF]

First

[@elitecherry3268]

You can't build the basic condition you need for a high level basketball by doing 20 - 30 min running. And to build the needed condition you have to be able to run 30 min without a break on 85% of your maximum heart rate. All what he is talking about having a good work out system that combines getting lean and getting more explosive is really good. But to train for both for being explosive and playing high level basketball we have to do it in another way. But Respect to the Video💪

[@James58262]

You don’t need to run a marathon to be a basketball player bud.

[@dihanmustakeem4089]

This program is for getting the physical condition needed to get ready for training. After this you can follow whatever basketball training or conditioning method you want. IMO, the programs of PFJ should be followed in this way- 1) fat don't fly 2) Durability code 3) speed or vert code(whichever you need more)

[@steadyjy]

🦑🦑🦑

[@nasiralexander3975]

1st comment lets gooooo!!

[@Crimilion]

1st!!!!

[@dasaralibegu2670]

Keep up the tremendous content you really have a way of relating to the common guy who is looking to take their talents the next level and make it extremely attainable I can 100% attest to everything he is saying here in this video as I believed getting to under 10% would automatically make me a more explosive athlete that can jump higher and move laterally at a much quicker rate and I found out the hard way the exact opposite happened. I neglected the fast twitch fibers and became much less athletic and the massive caloric deficits had my hormones all jacked up. Thanks again for the excellent content!