10 Habits to 10% Body Fat

[@HughesHub]

It’s videos like these Joe that aren’t flashy and won’t get a million views, but will dramatically improve the lives of the few people the take it to heart. Thank you

[@anujjain7963]

Seriously , he deserves more views.

[@HealthyMotherfcker]

He is great. I’ve met the cunt before. The only issue is that these videos honestly won’t change anyone’s habits. You’ll still drink your 12 cans of strongbow on a Saturday night. Sorry to burst your bubble.

[@brendanryan4736]

Joe adds on to staying busy / distracted a point about not 'identifying as being on a cut' because the impact of negative thoughts is real. You just identified this as a video that won't get a million views. It's like you didn't watch the video at all 👀👀👀

[@JdotCarver]

Actually I found the production quality to be great. That double cam setup and the skits. 👍

[@SONZOFGUNZ37]

No one asked you

[@peterdimperio2941]

Small actions. Routine. Habits 1. Weigh yourself daily. 2. Do resistance training. 3. Planning ahead with training, eating and rest. 4. Controlled cheating. 5. Getting into a sleep routine. 6. Whole foods. Eat clean. 7. Stay hydrated. 💧 8. Stay busy and not bored with hunger craves. 9. Burn calories for fun. 10. Track every calorie.

[@StevenBB222]

Well done, thank you

[@ExergyMag]

Great tips, Peter Dimperio! I especially resonate with #5 and #7. Building healthy habits through small actions and routines is key. If you're interested, I share similar strategies on my channel. Feel free to check it out!

[@davidk4682]

Brilliant really. No bs, honest, legit instructions. Now get it done. Thanks joe.

[@Daniboi971]

11. Have great genetics. Guy was ripped when he was 7 :D

[@bryanrobison1325]

Thanks

[@danielhelten4623]

this point with "identifying as someone on a cut" is so true. the switch from "my life is all about losing weight" to "normal day, just eating some more broccoli and less cookies" made everything so much easier. especially if you're not an stage athlete, you really don't need to worry that much.

[@alvarocerrato8199]

Exactly, once you get on a good routine and eat good healthy food, it's easy. It's all about control and discipline

[@senzatieee]

I'm not eating no damn broccoli.

[@RevealedFilms]

@@senzatieeekeep on wearing that black XXL tshirt on the hot beach 😉

[@reformed_attempt_1]

@@RevealedFilms yeah what's the problem? He has 3 times more muscles than you and can lift 3 times your weight

[@shamrock8561]

@@RevealedFilmsalways a computer critic

[@colochapeligrosa]

"It is the expression of routine..." This phrase is 🔥🔥Gracias Joe!

[@Freespeech-p7x]

Goodness. Im 61… been active my entire life. This is the best thing I’ve ever seen on the often absurd internet. Well done. This is all people need. Calorie deficit. Clean eating. Lift weights.

[@caelointheclouds]

You really got me on “don’t be a victim of your impulses.” I can’t thank you enough for helping me realize that. Thank you so much for this video. Cheers 💪🏽🙏🏽

[@marka4891]

Oh my god has that been a monkey on my back my whole life...

[@AB-ru5ux]

Bet you’ve been enlightened for a whole Monday and went back to bad habits on Tuesday

[@mikelarsonmusicman]

@@AB-ru5uxyou’re a turd

[@ShMDavies]

"I identify as someone on a bulk even when I'm on a cut". Joe Delaney is my hero

[@danielcotton7707]

Never a truer word said. I weigh myself everyday and know what I'm eating the next day always prepped and have kept sub 10% for 10yrs never hungry and turning 40 this year. Diet and consistency is everything as natty 🙌

[@allisonmagiera1200]

Girl yall are so disordered💀

[@markdover3825]

How many meals do you eat during the day and what food do you eat?

[@lurksnitchtongue8986]

@@markdover3825 Neither of those things matter. All that matters are macros and calories in/calories out. I recommend eating about 40% carbs, 40% protein, 20% fat if you're trying to cut and maintain muscle and 50% carbs, 30% protein, 20% fat when you're bulking. As for your calorie intake, that really depends. Get a rough TDEE estimation through the Internet, then weigh yourself before eating that much for a week or two. If you stay the same weight that really is your maintenance, and from there I would dial back 300-500 calories if you're cutting, vice versa for bulking.

[@markhill8150]

​@@lurksnitchtongue8986 it definitely does matter what kind of foods you eat. As mentioned in this video satiety vs calorie ratio is very important.

[@lurksnitchtongue8986]

@@markhill8150 I truly do not understand how anyone can have a problem with satiety unless they're slamming cookies and mcdonalds. Either that or using 73% lean beef and 4 tablespoons of butter every time they cook. If you cook your own food (which is a given for counting calories any way), count your calories and macros, do cardio, and remain consistent - you will lose weight and you will be able to eat a satisfying amount of food. If not, your hunger is likely in your head and you need to find a distraction. People make weight loss far too complex. What I'm trying to tell Mark is you don't need to eat these magic foods or eat at certain times of the day. It is simply calories in vs calories out over a long period of time. The rest is intuitive. Don't eat cookies for every meal, don't drink beer, don't dump sugar in your coffee, don't get McDonald's. The foods not to eat are obvious. What isn't obvious to a lot of people is there are no magic shortcuts, it just requires consistency and telling yourself no.

[@nFrizz_]

For me, the hardest thing is not being on the same wavelength as my partner with regards to food/planning meals. I can't just eat what I want all the time and it's like trying to deal with an extra source of pressure😂

[@vgcinthenamevgc837]

Make them cut with you. If it's one of those people that eat garbage every day and dont seem to gain weight, ask them to temporarily lay off the snacks. Maybe even cook seperate meals? Really, a partner should be supportive in your non-toxic goals, why else would they be a partner? You combine your strengths to make both your goals a reality

[@thevalleyofdisappointment]

0:18 my new desktop wallpaper.... not even sorry!

[@elitehulk431]

Small actions. Routine. Habits 1. Weigh yourself daily. 2. Do resistance training. 3. Planning ahead with training, eating and rest. 4. Controlled cheating. 5. Getting into a sleep routine. 6. Whole foods. Eat clean. 7. Stay hydrated. 8. Stay busy and not bored with hunger craves. 9. Burn calories for fun. 10. Track every calorie. 11. Take tren and testosteron everyday.

[@jacobelkins2914]

The whole identifying as on a bulk whilst on a cut definitely works been using that trick for ages

[@ApplesOranges123]

Direct and to-the-point. Thanks!

[@aesth3tics]

Love how calming and meditative your videos are mate. Something about your soothing voice with sprinkled in comedic relief ❤ Thank you for wonderful advice too. Keep up with the frequent uploads Joey D!

[@john-carlosynostroza]

Something that really helps me is having what I consider a cheat meal every night. It's within my calorie count for the day and I always save 500 calories for a big bowl of Greek yogurt with a handful of nuts, cranberries, and cinnamon. Sometimes I'll put in an extra hundred calories of corn flakes or something on top. feels like cake to me and I'm still pulling in like 30 g of protein and getting some good nutrition I'm smiling all the way 😊...

[@heimerblaster976]

Off topic, I like Mr. Delaney's use of language...well scripted video good Sir. AND great information in 10:00 minutes

[@Mrxzarria]

Haha pronouns massive/ lad is the way.

[@thelazypig1755]

Egg on toast tbf 😅

[@sebastianmarx5050]

For me these two tips are what helps. 1. Mindful eating: Be conscious of every bite you take. Eat slower. You’ll feel far more full probably half way into the meal than if you ate without thinking by the end of the meal. You’ll also just feel better. 2. Enthusiasm= calorie burn. Have enthusiasm. Strive to make everyday fun and stimulating. Don’t be a couch potato. Go do something. Fill your day with fun activities and you’ll feel less hungry and far more satisfied and tired by the time you get in bed at the end of the day.

[@DaniCrocodile]

Came for the bicep check, stayed for the good advice

[@tamtech4804]

Clicked faster than a bullet train

[@ninji5226]

Nice straight forward info, well done. I've lost 20 lbs in the last 2 months using methods just like this. As soon as I stopped overcomplicating things and more importantly being accountable all day every day, the weight started to drop.

[@ogphilosopher9471]

There’s nothing to debate in this video. Having dropped from 220lbs at 5ft 3 to fluctuating between 145 and 150, I have found it extremely helpful in this last few % of body fat I want to lose is by tracking. The one thing I’d like to point out is it’s extremely important to know what your maintenance calories is to precisely know how much of a caloric deficit or surplus depending on your goals. From there you can achieve everything

[@JoshMariana]

Grats on your success. I'm currently on the way down and have never felt better, but I'm wondering if you have any tips for finding what my exact maintenance calorie number is? As I approach my goal weight in 2-4 weeks I am starting to think about what my daily caloric intake should look like and it's making me a little anxious. I use Noom to track, just not sure how accurate their numbers are. I am usually 15-25% under the number of calories they want me taking in even on the "fast weight loss" track, and have been losing only 1-2lbs a week. Which I'm fine with, but if their numbers are accurate I feel like I'd be losing more. I have been lifting 3 days a week so muscle gain is definitely a factor as well.

[@ogphilosopher9471]

@@JoshMariana thanks bro. It honestly depends on what your goals are. If you don’t have access to a body scanner that tells you your maintenance calories the general rule of thumb is to take your body weight and multiply it by 10 and whatever that number is, is your maintenance calories. A healthy ratio of macros is 40% protein, 30% carbs, and 30% fats. MyFitnessPal is the easiest I’ve found to know exactly how many grams of each to consume.

[@twosballer]

Great video, Joe. You're my hero. 10 habits to get lean 1. Weigh yourself every day - First thing every morning - Helps with accountability - Cheaper than a coach 2. Prioritize resistance training - Muscle makes you look leaner 3. Plan ahead - You'll have to make the right choice many times over - Training, nutrition, and rest 4. Controlled cheating - Promotes long term adherence - Plan cheat meals so you don't become a victim of your impulses 5. Establish a sleep routine - Have a strict bed time 6. Whole food diet - Eat clean the majority of the time 7. Stay hydrated - Drinking water with meals helps you feel more full 8. Stay busy/distracted - You won't notice the time between meals as much - Try to think about dieting as little as possible 9. Burn calories for fun - Exercise that doesn't feel like exercise 10. Track absolutely everything - Track every calorie - You won't be good at estimating to start #SharedFromTwos ✌ If you want to save this list of habits: www.TwosApp.com/644f915a24aa330ff01bbe53

[@alexanderveselak9774]

Mate, you're hysterical. Thank you for this. Massive cut-gainz incoming.

[@pmorse3653]

Joe, you really articulate your advice so well! Excellent, calm delivery paired with professional production make for great videos. You set yourself apart from so many in the fitness industry by whom we are often bombarded online.

[@mrc.4751]

Well said 👏 - completely agree. Great video!

[@Tenbobed]

No nonsense, straight to the point advise here. I enjoyed this one lad, keep them coming

[@bobbygriffith9342]

Been watching your videos for 4 years now and you genuinely are my favourite KZbin person. Content is great but the delivery and whole “vibe” of the videos are fanatic. Keep it up Joey d never change!

[@grantchanin2878]

Thank you for a superb upload. Great, honest advice.

[@Redsox4444443]

Good tips all around. I’ll throw in one that has really helped me. I struggle to fall asleep, so, setting a hard sleep wasn’t practical, so I went for the inverse, i set a strict wake up time. It took my body a bit to program itself, but, by doing so I get much more consistent sleep, and even feel more refreshed on the nights i don’t get as much sleep as desired.

[@ExergyMag]

Appreciate your valuable tip on sleep! I've personally experienced the benefits of setting a strict wake-up time. If you're curious about more sleep-related advice, I share insights and strategies on my channel. Feel free to drop by and explore

[@rodericksamuda]

Hey 7 mo later from your comment but I just wanted to add that this is amazing advice. I actually started doing it 2 days before I read this but as a recovering night owl, having a scheduled wake up time pushes me into falling asleep earlier. 7 am is my time since it fits both weekends and weekdays

[@Redsox4444443]

@@rodericksamuda Good to hear this is working for you. I’m a teacher so, i have two different times. During the school year during the week i do 5:40. On the weekends and school breaks i do 9:40.

[@Kay8B]

OK OK, production quality is rising. Those comedic B-rolls we're hilarious too... I see you man. Enjoyed that and it's definitely true, getting and especially staying lean requires a lifestyle change not just a "Diet".

[@codingispower1816]

Anytime I see someone who’s shredded I give em mad respect because I know its hard and consistent work

[@jerolvilladolid]

If you happen to read this, i BEG YOU to workout. Having a fit body gives you inumerable advantages in life. In dating. In work. Your carreer. Everything. You are given a VIP pass everywhere if you are attractive. After spending my 20s being dumped by everyone i dated, rejected from every door. I now workout 4 hours every 2 days religiously. And monitor every drop of calorie that comes into my mouth. But I am already 30. Please spare yourself what I had to go through. WORKOUT. MAKE TIME. Life will treat you differently.

[@stinkletoes8285]

Meat,vegetables,eggs,milk...lotsa water...ZERO sweets/deserts...ZERO alcohol...weight train and cardio..Enjoy Your fat loss.

[@Alex__H13]

I live how actionable and encouraging your vids are. It's like James Clear's Atomic Habits but for bodybuilding. Takes the best info from the literature and your own experience and makes it simple. I've been off the daily calorie tracking for months and my sleep hygiene is rubbish. This has motivated me and I've recorded today's food in Myfitnesspal. Thanks!

[@Alex__H13]

love* :)

[@jeffkilgore6320]

When you’re bored, it’s easy to think of food, but food isn’t the thing you really want-you want to stop boredom.

[@dylanfromm7656]

Thanks for your service, Joe.

[@juliapigworthy]

I gave it a thumbs-up for the jokes as much as the 10 habits.. good video dude.

[@JaketheJust]

I went from a bulking phase to a cutting phase. My body fat went from 22% to 15%. Half way there to 10%

[@studiothree]

how did you get your bodyfat %?

[@tylergary5953]

@@studiothree he most likely decreased his calories, increased or maintained a high protein intake, and strength trains multiple days a week hitting all muscles groups. Maybe a day or two of cardio. That’s legit the formula. It’s what I follow. And for my bulk in the winter, I simply increase my calories. Nothing else changes.

[@mdcmdc1]

It gets hard from 12-13% but I'm chipping away. Do 2 weeks, if no loss then I need to walk more or eat fewer calories, repeat. Gradual changes to steps or calories.

[@DB-kq8kp]

Excellent video - one more - low cal snack foods that are readily available (key) ie high protein yoghurt and fruit or... something that is quick easy and on hand, but lo cal and filling.

[@nikolesen]

You need to timestamp the videos with the different tips so its easier to find what you are looking for

[@frankmartinez2987]

I stopped listening at “eat clean”. Let me know when someone can objectively show how certain everyday foods are “clean” and why others are “unclean” and, no, I’m not talking about keeping kosher or anything like that. “Eat clean” seems to be a phrase thrown about by people with no idea what it actually means but they’ll advocate it just the same.

[@karlkennedy3903]

If the object of this video was to make me want to go in garden and do kick ups then well done sir!

[@lordofdaflings]

Ive gained over 40lbs since the lockdown due to a junk food lifestyle. My dream has been to get to under 15% bodyfat and verifying if I actually have abs. Hopefully this video triggers my metamorphosis.

[@jakejones2818]

Your monologues are so precise and infomative. Thank you.

[@lflint3278]

“Junk begets junk”…I THOUGHT HE SAID “junk, baguettes, junk”. My current diet. lol

[@thakurmarjhuliy]

JoeyD coming in clutch right before summer 🔥

[@user-rb1yf4he9q]

You forgot to add, 1. Be under 40 yr old 2. Don’t have any other interests 3. Be self absorbed

[@katg7536]

This is gold Joe!! Especially no.8!!!! See every day as Jst a day! Not to over think I’m on a cut/diet. I fall into this trap and fail every time

[@zan4984]

Bro, u know your stuff, amazing video. II have been in the "fitness habitat" for a decade now, fell in love with it as an insecure youngster at 16. Just randomly came across you right now, while looking at some new fitness related videos to renew my knoladge and maybe learn something new, expecially for cutting and getting to low body fat percanteges. And I got to say, I got the same feeling watching this video, as I did back in the day watching a Steve Cook video all excited. A video every boy or man that is into fitness should watch. Keep up the good work, especially in times like these, when most "influencers" in this field teach people absolute garbage. Have a nice day.

[@zan4984]

"People mistake being bored with being hungry" - blowing minds with a simple sentence.

[@GeminiJetsHD]

This same approach was able to get me 30lbs lighter! Tracking absolutely every calorie down to the gram is essential, along with going to the gym and being active. Awesome video dude, never stop!

[@Styxxmixx]

#9 is great. My dad always says “what’s the best exercise? It’s the one that you’ll actually do!” For me I mountain bike, I can ride for a few hours, and it’s hard, but I love it. In contrast, You’d never catch me on a treadmill for more than 15 minutes due it being boring.

[@UnfittedNoise]

I'm down to 24% from approx 39% body fat. Can't wait to make it

[@NathanJohnson-h8e]

Keep it up!

[@Be_Careful_Bro]

Keep grinding brother, the path isn't easy nor comfortable but definitely worth it. Good luck!

[@amazingcanada3440]

HOW DID YOU BRING YOUR FAT % DOWN ? DID YOU LOSE ANY MUSCLE ?

[@UnfittedNoise]

@@amazingcanada3440 lost no muscle, heavy calorie deficit, weight training and 12k steps.

[@hobotify]

I clicked on the video because of the thumbnail - i realised Joe has my dream physique, one i could semi-realistically achieve. He has ridiculously wide hip bones, just like myself unfortunately. Doesn´t matter how lean or muscular he is, his hips will always be just as wide as his chest. Makes it looks like he has love handles, even under 10% BF. The ´´stay busy´´ advice is what´s most important to me personally, and it´s something not many other fitness influencers address. People tend to eat when they´re bored.

[@jamesmcnamara3944]

Watched this video to pick up some tips, before realising that over a four month period I had been doing most of these things in my effort to drop some weight. I’m nowhere near 10% body fat but did lose three stone and am currently at around 78kg. The stuff Joe is talking about works. Just take it day by day and be patient. 👍

[@matt46142]

Solid advice. Here’s my experience: 1: I upgraded to a Wyze scale (US$30). It tracks everything, including a breakdown of muscle mass, body fat percentage, and bone mass (not 100% accurate but better than BMI) and logs it in an app. Absolute game changer for me when I noticed I’m losing muscle mass when I lose fat too quickly. 2: I used to be a string bean then started binge eating as a cope. I went keto and did lots of cardio but ultimately it just got me a skinny fat bod. Strength training is absolutely a priority now and while the visible improvements are slower, I’m overall healthier and have more energy, and look better even at a higher body fat percentage. Plus, running sucks. Jumping rope on the other hand… 3: Tracking meal in LifeSum helped me understand my nutritional decisions better so I could create a nutritional plan. When I learned more about the importance of volumes, I planned a really boring workout regime that hit every muscle I needed to hit at the right volume for growth. And that’s been obviously way better than anything else I’ve done including push-pull-leg splits. 4: I started planning controlled cheat meals and absolute game changer. I don’t like binging as much because when 6/7 days I’m eating right, and then I eat like shit, I really feel how shitty it makes me feel. I still get cravings but I control it by planning cheat meals. I also stopped keeping those cheat foods in the house because I know I’m prone to binging. 5: Melatonin is my best friend. As was stopping the nightlife thing and getting healthier interests and friends were key to that. Getting enough sleep and learning to become a morning a person has been a game changer. 6: When I started tracking meals and nutrition, damn. I only trust food I cook myself and restaurants are my cheat meals. I get my sweet tooth satisfied with fruit and make sure I get lots of fiber. Thinking about fiber forces you to go after more whole foods. 7: I hate flat water. So mineral water and/or flavoring it with lemon juice, mint, etc. is key for me. 8: Boredom is the enemy to anyone who has a history of binging. Go for a hike, a walk, etc. Hell even gaming makes me ignore hunger cues, though that hobby has its own issues. Find activities, and friends who can socialize without food and drink. 9: See above. 10: See above.

[@Jannajx5]

how do you recommend taking melatonin for a newbie?

[@Exodus26.13Pi]

Masterpiece! You should copy/paste this everywhere until finished.

[@matt46142]

@@Jannajx5 Melatonin is pretty easy to use. You can start with a 2mg dosage about an hour or two before you plan on going to bed. It’s not a sleeping pill but will help you fall asleep and sleep deeper. You can adjust according to how you react. If you frequently feel groggy in the morning or have extremely vivid dreams and nightmares, take less. If you don’t feel any difference then take more. I take 5mg personally and am happy with that. You won’t develop tolerance like with caffeine to there’s no need to cycle. And there aren’t any dangers associated with long-term usage for most people but some do experience behavioral (like irritability and anxiety) and mechanical (like diarrhea) side effects. If this doesn’t resolve with a smaller dosage then you just have to settle with something else. In the US and Canada, it’s an over-the-counter supplement so use a trusted brand because they aren’t well regulated and only a few actually contain the claimed amount. This means paying more for the real thing instead of buying a cheap product that’s cut with corn starch. In some countries, like the UK, you’ll need a prescription.

[@Jannajx5]

@@matt46142 alright thanks

[@Crazyfrogger31]

Thanks for sharing! Incredibly useful

[@FB94121]

I get what you're saying about cardio, but if you go running every single day, staying lean is really easy and you can eat more freely aswell.

[@joeyf9826]

It's also good for discipline. Running is hard (if you run fast and/or far enough), and pushing through that makes you mentally stronger. Plus you can do it anywhere, without equipment.

[@Stataze]

Positive comment

[@Joe75221]

No BS, Simple. nice to watch. train a lot but struggle to get lean. I fall short on every point. This video put me on a good mindset to keep going. Thanks!

[@QoffeePanda]

Joey D with the straight-up advice for life in general. Simply love the "no bs"-vibe of these videos. Joey Delaney is the hero we all need

[@akapabs108]

Agreed.

[@Mark-hu9tf]

Still trying to work out how you are only 170lbs. Figured you would be min 185lbs. It's impressive!

[@NuggetHe17]

Thank you Joe, I really appreciate you sharing your knowledge

[@Daniel-pu1sd]

Habit 1: Don’t eat

[@zenkakuji3776]

Keeping it real as always. Thanks Joey 🙏

[@tylerburris7410]

I feel like after 5 years I finally cracked the code. keeping a simple log has worked so well for me. I have a journal next to the toilet (so I always see it). “Did I get enough sleep”? “Did I eat well today”? “Did I go for a walk today”? “Did I go to the gym today”? “Did I drink enough water today?” At most I give myself 5 tallies a day, cash them in for ice cream and slowly my weight has been creeping down. Down 20 pounds since Feb.

[@GingerNinjaInc]

The bed scene XD

[@williamfloyd2548]

This man’s approach is “spot on”, and he’s not obsessed with “body building”. Consistency and little changes in your life are key. He was most likely in the special forces, he is polite, soft spoken and extremely organized. I like his concept of going to sleep religiously at the same hour.

[@heyheytaytay]

For me, since I started weight training again in early March, I'm constantly dealing with the anxiety of actually having break days. I feel the need to be at the gym doing SOMETHING every single day, and I'm trying to still understand why I can't stop myself from just taking a break from the gym for 24 hours. I literally can't do it still, and I know it's affecting my body's ability to recover from the damage I do to it when I lift heavy.

[@CursedWheelieBin]

You’re shooting yourself in the foot big time without realising how much. The recovery process is where the magic happens - not in the gym. Get in, do your PLANNED workout, and get out. The workout is just the spark that drives adaptation. Your body will adapt to whatever stress you expose it to (within reason). There’s no shortcuts. The sets, reps, and overall volume accumulate over time. THAT is where your gains come from. Not a cheat code. Think about it: You spend 1 hour in the gym. You spend 23 hours elsewhere. Which one are you more likely to adapt to? If you want a day off, so some active recovery like hillwalking or swimming or just take a stroll somewhere. Lying on the couch ain’t as restful as we think it might be. Moving around helps remove waste products from your muscles. People overestimate what they can do in a workout but they underestimate what they can achieve in 12 weeks. Planning ahead should help alleviate these hyperactive feelings of anxiety that you have because having a purpose calms the mind and allows you to focus. I was anxious as hell my whole life until a few years ago when I started sleeping more and got a job I didn’t hate, so I know how it feels to crave control over this one aspect of your life. How much sleep do you get anyway? If it’s less than 7 hours then all these other fixes are kinda pointless until you sort that

[@lurksnitchtongue8986]

@@CursedWheelieBin Is light cardio really better for recovery than being sedentary? Do you have any data on that? Not trying to be pissy about this

[@CursedWheelieBin]

@@lurksnitchtongue8986 don’t think of it as “cardio”. It’s just living your life. You still have to go to work, don’t you? If your mind’s made up I won’t try dissuade you. It’s your life

[@lurksnitchtongue8986]

@@CursedWheelieBin I asked for data, not a redefinition of cardio. I'm trying to figure out what is optimal, here, not poke a hole in your ego. Where did you hear that 'active recovery' helps 'remove waste product' from muscles and facilitate growth, and at what point does it stop being active recovery and become overtraining? You mentioned swimming, that's pretty intensive on the muscles. Ever tried to do 10 laps in an Olympic pool? If you're not a swimmer you're going to get DOMS. So what is the upper limit on 'active recovery'? Is hitting the bag on and off for twenty minutes too much? Is biking 20 miles on a rest day too much strain and overtraining? I enjoy some forms of cardio, and I already know its not something to be wholly avoided, what I have been trying to figure out for years is how much is optimal. Don't talk down to me about 'living my life', I work in fitness and get plenty of physical activity outside of lifting. Hell, I'm about to bike to work right now. I'm not a couch potato that does nothing but count calories and lift. I'm just trying to figure out what an ideal schedule is for rest. Maybe sedentary isn't the right word, but I suspect that walking/biking/jogging for miles and miles every single day is not ideal for recovery. So again, what is your data on light cardio being better for recovery, and at what point does it stop being light cardio and start to become overtraining? Now I am being pissy because you responded to a question about hard data with philosophy. You're a random guy online, I'm not taking your word as gospel, especially not when you consider walking and swimming to be comparable in terms of exertion.

[@UltimatePower01]

On your scheduled “break days” you could just go and do less weight more volume, nothing intensive for half the time of your usual session. Just to get the blood flowing, I know how it feels.

[@chriscutler6858]

Great video! Sound advice…. It really is just the accumulative result of many small somewhat boring actions applied over a long time!

[@guillermoabuhadbaandres1186]

Fantastic video, it's the perfect summary of what I've learned during the last 4-5 years related to nutrition, fitness and psychology

[@seanjamescameron]

4:48 Don't knock them until you try it. ;-)

[@KirkStephen]

I did the calorie counting with MyFitnessPal for 7-10 days and it made a massive difference to knowing what I consume, I haven't done it again, but it gave me a great idea of what my most common meals are like. I realised I was eating a lot less than I should most days and even my "cheat days" were only around maintenance level. It allowed me to modify some of my meals to increase intake and my diet is now much more sustainable. It is amazing when you realise some hidden mistakes that most people would never think of. Putting butter on bread was the one that really caught me by surprise, it wasn't far off doubling the calorie intake.

[@Christian_Bagger]

I’m at 10 percent now, after six month… this is the second time I’ve done it.. first time, I micro’ed my diet down to every detail… if I ate a slice of pizza I couldn’t eat ice cream 13 days later. This time around, I have an intuition for what to eat… and I eat healthy in general, but I eat whatever I want, and I do drink alcohol every now and then… I do HIIT twice a week, I do low intensity cardio once a week for one hour. I do have a Golden I walk about 8-9km on average, each day… BUT the big difference maker this time around… is that I do a 24 hour fast once each week… and that’s usually between evening meal Saturday till Sunday. You will see result if you implement a 24 hour fast. You skin, hair, energy level and cognitive function will also improve.

[@declan19791]

Nice one Joe some great tips 👍 I’m at the stage where I need to lose 2% - 3% body fat and can’t shed last couple months.. these are great

[@FinanceAlex]

AWESOME advices. Really works 👊🔥

[@pelegsolomon13]

Thanks for sharing. I feel like you are actually educating others with your videos. Keep up the great work!

[@garryprendiville8127]

Still waiting on my customised meal plan mate, how long does it take to come through??

[@matthewbailey6766]

Gave most of this advice myself today, simple basic truths you build over time staying fit, great to see it wrapped up so well. Good job!

[@gregskogsberg3020]

I have made more strength gains and lost more fat following Joe's teachings than from any other KZbin fitness expert. The one thing I might add to these 10 tips is; make sure to hit your protein goals EVERY day--while still staying within your calorie limits. It is not easy, but it is impossible unless you do some strategic planning for your nutrition intake.

[@charlienorton5433]

Great video Joe! Thanks for the diverse range of useful tips! I would add to the planning bit that you should try to make good calorie choices really easy to make, whilst simultaneously making unhealthy food hard to access. Keep unhealthy food in cupboards hidden from view, or even on the supermarket shelves, and make healthier low calorie choices easier to see so you are more likely to meet your calorie targets. Like you said, planning is key : ) Eating more satiating foods and slightly more protein than I used to really helped me to not feel hungry too, that's my favourite tip from these.

[@JoefreyBayan]

“junk begets junk” - my new motto not just in food but also in life

[@thehaptiK]

gotta stop ya there at #1 brother. weighing yourself daily is TERRIBLE for your mental health, especially for beginners. its also not a good marker for progress especially if people haven't dialed in their routine or diet. your body composition changes daily with the foods we eat and water we hold onto. if you're already at 10% and your diet and habits are dialed in then knock yourself out shit weigh yourself every hour.. but this is not a constructive piece of advice for everyone.

[@DanyboyS7]

direct and no bullshit! great video!

[@ccc777z]

Jesus Loves You! John 3:16. God Bless!

[@lesliedonovan8123]

As a 62 woman watching this, it is reasonable to adapt this to me, too! I have been very active since I was Joe’s age, and believe me, you will not regret staying the course, especially resistance training and sleep. Also, most people don’t see the little details I do to make it work! Thx ❤

[@smithlo4092]

For cardio, I use the habit bundle method from Atomic Habits. Since I enjoy watching series and movies, I made a pact with myself that I wouldn't watch them on my computer anymore. This way, I was able to motivate myself to use the spin bike while watching movies and series for 8 months. However, sometimes I had to ride the bike for 2 hours just to finish a movie, which wasn't ideal. Currently, I do a cardio session for only 30 minutes a day after my workout. I will continue watching movies and series while doing cardio for another 30 minutes tomorrow to preserve my muscle and target fat burning.

[@mell_gif]

Grow that chest hair lad. Go full Henry Cavill 😉 🇬🇧

[@paladindanse98]

Vegetables, high fiber foods and water! Also keeping busy, even though you can’t increase neat you can still try to consciously burn more calories without direct cardio. Do more chores around the house, take the stairs instead of the lift, park as far away from the shop as possible. A high step count adds up when it comes to burning calories.

[@ramprakash4]

No flashy music. No nonsense. I like what I saw in this video. You have a new subscriber purely for your simplicity

[@John-se3fm]

Quality. The boredom one is the best for me, when busy at work I can fast till 2pm lunch and be fine. If its quiet my stomach will be rumbling at 10am.

[@adammillar2948]

On the subject of neat, what about people with highly physical jobs? (trades) Theres always heaps of info out there for the desk jocky on resting, bulking and cutting, so on so forth. But no one seems to touch on people who physically work everyday. Would be great to get some tips for the blue collar worker 💪

[@patrickhart7872]

I’ll take 15% bodyfat and not have to weigh my glasses of milk like a psychopath please

[@LaMach420]

😂

[@energiser303]

Love the dry but hilarious delivery... packed with amazing advice. Are you going Manchester fitness expo in 2 weeks

[@joaquinmurillomerchan627]

Ho Joe, im planning my future home gym. Do you feel you lack a 1:1 pullry system for rows and lat pulldown? Or are you fine with the 2:1 adjustable pulley? Thanks

[@besnikligaci]

Loving your videos Joe. new follower here. Quick question about the counting of calories and food weighing approach. How to go about it when the cooking is for the family usually (in my case family of 4, 2 children) and cannot afford" to cook 'separately for all? Would love your take on this. Much appreciated.

[@thevalleyofdisappointment]

0:57 if yesterday you dropped a deuce during your eating window record weight as is. If it was before your eating window knock off half a pound and if after then add half a pound. This helps to even out those alimentary fluctuations!

[@felipearbustopotd]

My foundation was OMAD, lost 39 lbs / 18 kgs. Not kidding myself it was all muscle. The approach I took worked for me, it wouldn't necessarily work for you. Yes I did train, was conscious of what I ate..... the usual stuff. As for weighing food, that got too intrusive, whey OCD. The advice here sounds good. A good place to start for those that haven't a clue or need a restart. Good luck in the approach you take. Thank you for uploading and sharing.

[@grandmundi7107]

I found the current high cost of living ironically helped me simply stop having junk snacks, because they are getting so so expensive. I mean potato chips, biscuits, candies etc. The % is much higher than fresh produce. I stopped having pastries in cafes because they are simply not worth the price. Just a few examples. The conclusion is that you really underestimate how much calories you absorbed through random snacking, and it's just junk; calories without nutrition.

[@davidnee]

This is a great video - the fundamentals that are evidence-based, useful, and practical. Nice approach of narration with video depictions and light background music. Very informative and inspirational!

[@KalJoao]

Have you come across any research about broken sleep schedule efficacy? Specifically, I can only sleep between night shift and getting-kid-to-school = 5 hours. BUT, I can get in a 2 hour nap between workout and going back to work. Still okay? Or huge cut in my gains that i cant fix?

[@snakejazz]

It's moments like at 6:37 why I can't just listen to your content but I have to watch it.